Birgit Waites, M.S

Birgit Waites, M.S M.S. Natural Medicine
Board Certified Holistic Health Practitioner, Nutritionist, Master Herbalist, Life Coach, Environmental Health, Corporate Wellness

Birgit Waites, MS, is an internationally renowned health expert, speaker and creator of Pauli Broccoli & Friends. Her credentials include: M.S. in Natural Medicine, Board Certified Holistic Health Practitioner, Nutritionist, Master Herbalist, Life Coach, Environmental Health Expert, Corporate Wellness Expert, and Author. She is a lifelong veteran in all things related to nutrition, natural medicin

e, stress management and healthy living. Birgit has been working with a well known Atlanta clinic, high level companies, exclusive country clubs, and private clients to promote better, more mindful, and most importantly, sustainable lifestyles. She accomplishes this through lectures, wellness programs, direct on-on-one consultations, and comprehensive nutritional therapies. Birgit is the health expert at Cherokee Town and Country Club, Capital City Club, and the Atlanta Country Club. Whether you are looking to lose weight, or want to improve your overall health, Birgit will ensure that you are successful. Birgit’s motto and passion:
“The greatest medicine of all is to teach people how not to need it”

You've been eating spinach wrong your whole life.Spinach is packed with Vitamin E - one of the most powerful antioxidant...
05/19/2026

You've been eating spinach wrong your whole life.

Spinach is packed with Vitamin E - one of the most powerful antioxidants your body needs to fight aging, protect your cells, and keep your skin glowing.

But Vitamin E is fat-soluble.

No fat on the plate = your body absorbs basically zero of it. You're eating the spinach. The nutrients are just waving goodbye.

This is why people do everything "right" and still feel off.

Here's what Vitamin E actually does inside your body:

🛡️ Shields your cells from oxidative stress - the invisible damage that ages you from the inside out, every single day

✨ Repairs your skin barrier and keeps it hydrated (better than most creams, honestly)

❤️ Supports your heart and keeps your immune system sharp

🔥 Quietly fights chronic inflammation before it becomes a real problem

And the signs you're running low are easy to miss:

You catch everything going around. Your skin stays dry no matter what you put on it. Your eyes feel strained by noon. You're tired in a way that sleep doesn't fix.

Not random. Your body is talking.

The best food sources are also the most satisfying ones - avocado, almonds, olive oil, sunflower seeds, hazelnuts, broccoli, spinach, red bell peppers.

The move? Always eat them with a healthy fat so your body can actually USE what you're giving it.

Dry salad = wasted effort. Olive oil drizzle = actually nourishing yourself.

One tiny shift. Completely different results.

Fuel Your Best Life 🌿

Yes. I'm still here. And yes, I'm still changing lives - all over the world. 🌍Let me be direct with you for a moment.You...
05/17/2026

Yes. I'm still here. And yes, I'm still changing lives - all over the world. 🌍

Let me be direct with you for a moment.

You are not like anyone else on this planet.

Your DNA is unique. Your biochemistry is unique. The way stress hijacks your body, steals your energy, disrupts your sleep, and silently dismantles your health - that's unique to YOU.

And that's exactly why generic diets fail you.
Why one-size-fits-all wellness programs leave you frustrated.
Why you've tried so many things… and still don't feel the way you know you should.

It's not your fault. You've just never had someone who understands biochemical individuality - the science that says your body has its own language, and it's been trying to talk to you for years.

I speak that language fluently. 💬

For decades, I've worked with celebrities, high-level executives, and private clients across the globe to do one thing:

Help them become someone who simply doesn't get sick, doesn't run on empty, and doesn't need to white-knuckle their way through the day.

I'm Birgit Waites, MS -

✦ Celebrity Nutritionist
✦ Internationally Renowned Health Expert
✦ M.S. in Natural Medicine
✦ Board Certified Holistic Health Practitioner
✦ Master Herbalist & Nutritionist
✦ Environmental & Stress Health Expert
✦ Holistic Life Strategist
✦ Speaker & Author of multiple health books

And I'm still seeing clients. Privately. Globally. Virtually and in person.

Whether it's chronic stress eating your body alive, a metabolism that feels broken, gut health that's been ignored too long, or simply the feeling that you're aging faster than you should - I want you to know:

There is a version of you that wakes up every morning with energy, clarity, and a body that feels like HOME.

That version isn't far away.

It starts with understanding YOU - your unique biology, your stress response, your nutritional needs - and building a lifestyle so aligned with your body that health becomes effortless.

"The greatest medicine of all is to teach people how not to need it." - That's not just my motto. It's my mission.

━━━━━

If something in this post made you pause…
If you read this and thought, "this is me" -

That's not a coincidence. That's your body asking for help.

Send me a message. Let's have a conversation.
Because the people who feel extraordinary didn't get there by waiting.

👇 Drop a ❤️ if this resonates, share with someone who needs to hear it, and DM me to find out how we can work together -wherever you are in the world.

Most people think Vitamin C is just for when you’re sick…That’s the problem.Vitamin C isn’t a “reaction” nutrient.It’s a...
05/03/2026

Most people think Vitamin C is just for when you’re sick…
That’s the problem.

Vitamin C isn’t a “reaction” nutrient.
It’s a daily performance essential your body can’t make or store.
Which means if you’re not getting it consistently…
you’re already behind.

Here’s what it actually does:
✨ Supports a strong immune system
✨ Builds collagen (skin, joints, recovery)
✨ Fights oxidative stress (aging + damage)
✨ Boosts iron absorption (energy levels)

Low Vitamin C can look like:
• Getting sick often
• Low energy / fatigue
• Dry skin
• Slow healing

Sound familiar?
The good news → this is one of the easiest fixes.

Add these daily:
🍊 Citrus (oranges, lemon water)
🍓 Berries + kiwi
🫑 Red bell peppers (secret powerhouse)
🥦 Broccoli + leafy greens

Pro tip: It’s water-soluble → your body doesn’t store it.
Consistency > quantity.
Eat real.
Feel strong.
Show up better.

Follow for more no-BS nutrition that actually works.
—


Do you feel like your "battery" is always at 10%. 🔋📉Vitamin B isn't just one vitamin—it's a squad of 8 power-players tha...
05/02/2026

Do you feel like your "battery" is always at 10%. 🔋📉

Vitamin B isn't just one vitamin—it's a squad of 8 power-players that turn your meals into actual energy. As highlighted here, if you are dealing with persistent fatigue or lack of focus, your body is sending you a signal.

Here is how to refuel your brain and body:

⚠️ The Warning Signs
Your body might be low on Vitamin B if you experience:

Low Energy & Fatigue: Feeling drained even after a full night's sleep.

Brain Fog: Struggling with poor focus or memory.

Physical Signals: Dry skin, hair loss, or unexplained irritability.

💧 The "Daily Requirement" Pro Tip
B vitamins are water-soluble. This means your body doesn't store them for later. To keep your nervous system and energy production at peak performance, you have to eat them daily.

🥑 Top Fuel Sources
Add these to your next meal prep to support brain function and oxygen transport:

Proteins: Salmon, eggs, and chicken.

Plants: Spinach, avocado, lentils, and sunflower seeds.

Grains: Fortified whole grains.

⚡️ Quick Energy Wins:

Start your day with eggs.

Add leafy greens to every lunch.

Snack on nuts and seeds instead of processed sugar.

Eat well. Think well. Live well.

Nourish your body with the B vitamins it needs every day to fuel your best life.

Stop scrolling if your skin is feeling dry or you’re constantly catching every cold that goes around! 🛑✨Your eyes, skin,...
05/01/2026

Stop scrolling if your skin is feeling dry or you’re constantly catching every cold that goes around! 🛑✨

Your eyes, skin, and immune system are heavily dependent on one key player: Vitamin A. If you aren't prioritizing this nutrient, your performance—and your health—will pay the price.

Here is how to level up your nutrition:

⚠️ Are You Deficient?
Look out for these warning signs:

Dry Skin: Your glow starts from the inside.

Night Vision Issues: Struggling to see when the lights go down?

Frequent Sickness: A weak immune system is a major red flag.

The Vitamin A Powerhouse List:
While carrots are the classic go-to, the highest source is actually cooked spinach. Why? Because Vitamin A becomes more concentrated when cooked.

Other top foods to add to your cart:

Sweet Potatoes

Kale & Collard Greens

Butternut Squash

Red Bell Peppers

🥑 The "Pro Tip" for Absorption
Eating these foods isn't enough—you have to absorb them. Since Vitamin A is fat-soluble, you must pair these veggies with healthy fats like:

Olive Oil

Avocado

Nuts

🔥 QUICK WIN RECIPE:
Sauté your spinach in olive oil and serve it with a roasted sweet potato for the ultimate "Vitamin A Powerhouse" meal.

Eat smart. Live better.

Follow for more simple nutrition that actually works to fuel your best life! 🚀

The "Miracle Tree" just solved one of the world's biggest pollution problems. 🌍🌿Microplastics are everywhere. They’re in...
04/26/2026

The "Miracle Tree" just solved one of the world's biggest pollution problems. 🌍🌿

Microplastics are everywhere. They’re in our rain, our food, and most alarmingly, our drinking water.

For decades, we’ve relied on chemical coagulants like aluminum sulfate to clean our water. But a groundbreaking new study from ICT-UNESP just revealed a natural game-changer: Moringa seeds.

Researchers found that a simple extract from Moringa oleifera seeds can remove 98% of microplastics from water.

Here’s why this is a massive deal for the future of sustainability and ESG:
🌿 It Outperforms Chemicals: In alkaline water conditions, this plant-based extract actually worked better than the standard chemical treatments used in municipal plants.
🌿 Efficiency Meets Simplicity: The extract works via "in-line filtration." It neutralizes the electrical charge of plastic particles, causing them to clump together (flocculation) so they can be easily filtered out.
🌿 Lower Energy, Lower Cost: Because it’s so effective, it can potentially eliminate entire stages of the traditional water treatment process, saving massive amounts of energy and infrastructure costs.
🌿 Zero Toxic Residue: Unlike aluminum-based chemicals, which are non-biodegradable and carry health risks, Moringa is a 100% natural, biodegradable byproduct of a nutritional "superfood" plant.

It’s not just a lab discovery. It’s a message our communities have known for generations. 🌱

The science is catching up to the wisdom of the 'Miracle Tree.' That’s why we’re so excited to share that Pauli Broccoli & Friends has their very own Malungguay Moringa... sourced from its home in the Philippines! This isn’t just about cleaning water with technology; it’s about educational storytelling. We believe that by teaching kids the incredible real-world powers of plants like Moringa, we can foster a generation that understands sustainable, nature-based solutions. When we talk about innovation, sometimes the most cutting-edge solution is the one that has been in our backyard for centuries. The future is Malungguay.

The Bigger Picture:
This isn't just about "clean water." It’s about Decentralized Innovation. For rural communities and developing regions where expensive chemical supply chains are impossible, the "Miracle Tree" provides a low-cost, high-tech solution that grows in their own backyard.

Nature isn't just something we need to protect—it’s the ultimate R&D lab. 🧪
Is the future of water treatment "Green" rather than "Chemical"?

I’d love to hear from my network in Sustainability, WaterTech, and ESG. Are we ready to scale nature-based solutions? 💬👇

Most people think this plant is just a “natural shampoo”…but that’s only half the story.🌺 Awapuhi (Hawaiian shampoo ging...
04/13/2026

Most people think this plant is just a “natural shampoo”…
but that’s only half the story.

🌺 Awapuhi (Hawaiian shampoo ginger) is one of those rare plants where EVERY part does something powerful.

Inside those bright red cones?
A silky gel people have used for generations as a natural conditioner + skin hydrator.

But underground…
the root is working like a functional medicine tonic.

🔥 What makes Awapuhi a hidden powerhouse:

From the FLOWER (gel):
• Deeply hydrates hair + boosts shine (no chemicals)
• Soothes dry scalp + supports healthy hair growth
• Lightweight, non-greasy skin moisturizer
• Naturally antibacterial + calming to irritated skin

From the ROOT (rhizome):
• Supports digestion + reduces bloating
• Helps with nausea (ginger-like effect, but gentler)
• Anti-inflammatory → supports whole-body balance
• Warming → supports circulation + gut function

🥄 How to use it:

Hair / Skin:
→ Squeeze the fresh gel straight from the cone
→ Apply to hair, scalp, or skin
→ Leave in or rinse

Root Tea (simple + powerful):
→ Slice fresh root
→ Simmer 10–15 minutes
→ Strain + drink (add lime or honey if you want)

Food:
→ Use the root like a milder ginger in soups or broths

⚠️ Quick note:
Start small with the root—this is potent, functional plant medicine.

🌿 Why this plant is next-level:

One plant =
• Your clean hair care routine
• Your skin hydrator
• Your digestive support

No labels. No chemicals. No marketing.

Just something growing out of the ground doing more than most products on shelves.

The real upgrade isn’t buying better…
it’s recognizing what’s already powerful.

Have you ever used Awapuhi fresh—or only seen it in products?





🛑 STOP EATING "BASIC" SPINACHWhen I travel the world, I don’t look for grocery store shelves—I look for Mother Nature’s ...
04/12/2026

🛑 STOP EATING "BASIC" SPINACH

When I travel the world, I don’t look for grocery store shelves—I look for Mother Nature’s pharmacy. I’ve found that the most powerful medicine often grows wild, right in the backyard of the places I visit.

If you want to optimize your health, you have to stop settling for "standard" nutrition and start looking for functional powerhouses.

Stay tuned over the coming weeks as I share some of my favorite global finds, but today, we’re talking about the undisputed king of the jungle: Chaya.

Meet Chaya: The "Mayan Spinach"

Found throughout Mexico and Central America, Chaya isn't just a leafy green—it is a nutritional tactical strike. While the world obsessively tracks macros, most people are missing the micronutrient density that actually fuels cellular repair.

Why Chaya crushes standard spinach:

2x the Protein: We’re talking 5–7g of bioavailable plant protein.

Double the Calcium: Essential for bone density and nerve signaling.

Vitamin C Power: Unlike many greens, Chaya’s Vitamin C is remarkably stable and survives the cooking process.

Mineral Rich: Packed with Iron and Potassium to support blood oxygenation and heart health.

⚠️ THE CRITICAL RULE: COOKED ONLY

Nature protects its best secrets. Raw Chaya contains hydrocyanic acid (similar to cassava). To unlock its benefits safely, you must cook it.

* The Method: Boil or sauté the leaves for at least 15–20 minutes.
The Result: A rich, hearty green that tastes better than spinach and works ten times harder for your body.

The Global Shift
We are moving away from processed "health foods" and back to wild-grown, local ingredients. Whether I’m in a remote village or my own garden, this is how I stay fueled, grounded, and optimized.

Are you ready to swap your basic greens for a backyard superfood? 🌿

Why your brain doesn’t "count" smoothies the same way as salads. 🥗Most people focus on the calorie count, but they’re mi...
04/11/2026

Why your brain doesn’t "count" smoothies the same way as salads. 🥗

Most people focus on the calorie count, but they’re missing the Metabolic Regulator hidden in plain sight: Texture.

Science shows that "Texture-Based Eating" isn't just about the crunch—it’s a direct signal to your endocrine system. When you engage in significant chewing, you are physically signaling your brain to downregulate Ghrelin (your hunger hormone) much faster than if you consumed those same calories in liquid form.

The takeaway? If you’re constantly feeling hungry despite hitting your macros, you might be drinking your nutrition instead of chewing it.

The Hack: Add a "Crunch Factor" to every meal.

The Result: Faster satiety, better hormone signaling, and a more regulated metabolism.

Have you noticed a difference in your energy levels when you swap a green juice for a raw green bowl? Let's discuss below. 👇

Stop scrolling and feed your focus. 🧠If you’re feeling that mid-afternoon brain fog or struggling to stay sharp during b...
04/11/2026

Stop scrolling and feed your focus. 🧠

If you’re feeling that mid-afternoon brain fog or struggling to stay sharp during back-to-back meetings, the solution isn’t another cup of coffee—it’s in your pantry.
In 2026, we’re moving beyond “calories” and looking at neuro-nutrition. These five nuts aren’t just snacks; they are precision fuel for your cognitive health.

Here is the breakdown of the “Big Five” and why they deserve a spot on your desk:

🥜 The Executive Summary: Nutrients for Performance

WALNUTS: The heavy hitters for Omega-3 (ALA). They reduce neuroinflammation and are shaped like brains for a reason—they’re essential for memory.

PISTACHIOS: Loaded with Lutein and Resveratrol. These protect your neural pathways and support eye health (crucial for those of us staring at screens all day).

ALMONDS: Your primary source of Vitamin E and Kaempferol, which act as a shield against cognitive decline.

PECANS: High in Anthocyanins. These flavonoids are elite at neutralizing free radicals and keeping your brain “young.”

CASHEWS: Rich in Magnesium and Myricetin, helping to regulate mood and stabilize neurotransmitter function.

💡 Why It Works

Every nut on this list contains Catechins and Magnesium.
Magnesium is the “gatekeeper” for learning and memory receptors.
Antioxidants like Quercetin and Myricetin fight the oxidative stress caused by high-pressure environments and digital fatigue.

🚀 Optimize Your Intake

The Handful Rule: 30g a day is the “sweet spot” for cognitive benefits without overdoing the calories.
Raw is Better: To preserve those delicate healthy fats and polyphenols, opt for raw or sprouted over heavily roasted.
The Mix: Diversity is key. A “brain mix” of all five provides a broader spectrum of neuro-protective compounds.

How are you fueling your focus today?

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