Clarissa Gannon FNDM

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Nutrition
Plant based nutrition
Fitness training
Hormone balance
Gut health
Vegan Competition Prep
Supplements
Plant based skin care
Empowering one Woman at a time to take her life back.

We are going to talk about Estrogen this week!Estrogen Protects Your Joints. When It Drops, You Feel Every Step. You use...
10/19/2026

We are going to talk about Estrogen this week!

Estrogen Protects Your Joints. When It Drops, You Feel Every Step.

You used to move without thinking about it.

Now your knees are stiff in the morning. Your hands ache around the steering wheel. Your shoulders feel like they belong to someone ten years older.

You've blamed the mattress. The workout. The weather.

But here's what most women aren't told: estrogen helps maintain the fluid that cushions your joints and the cartilage that absorbs impact every time you move.

When estrogen levels start to shift, whether during perimenopause, postmenopause, or even in your late 30s, that cushioning thins. And the body starts talking.

Not loudly at first. Just enough to make you pause at the bottom of the stairs. Just enough to skip the run you used to love.

This isn't wear and tear from aging. It's a hormonal shift creating a structural change, one that's identifiable and addressable.

In our practice, we assess hormone status alongside joint and mobility complaints because the connection is often the missing piece.

✅ If your body started aching and no one's looked at your hormones, it may be time for a broader conversation. Schedule a hormone evaluation and let's find out what's actually driving the change.

📲 Follow for more insights into hormone health and longevity
💻 www.herwellnessonline.com

10/17/2026

Sooooo... sent me a vegan steak to try. And I have to tell you, that thing was incredible!

Cooked it on the grill for the reccomended cooking time.
Absolutely delicious.

I enjoyed it so much I MAY have ordered a whole case 🤣🤣🤣🤣

Millenial Marbles Beef

LOW FERRITIN? Let's talk about it.If you're exhausted, losing hair, struggling with exercise recovery or dealing with br...
10/16/2026

LOW FERRITIN?
Let's talk about it.

If you're exhausted, losing hair, struggling with exercise recovery or dealing with brittle nails, it may be worth asking your provider about your ferritin status.

Ferritin measures your body's stored iron. And you can have low iron stores before you develop anemia.

Symptoms can include:
• Persistent fatigue
• Hair shedding
• Brittle nails
• Shortness of breath with exertion
• Dizziness or headaches
• Restless legs
• Poor exercise tolerance

WHAT ABOUT OPTIMAL FERRITIN?

A recent change in what is considered normal now brings attention to ferritin below 30 ng/mL But your symptoms, blood count, iron saturation and inflammation all matter.

Optimal Levels are 50–100 ng/mL
below that we generally ARE already symptomatic.

FOODS THAT SUPPORT IRON:

🌱 Lentils, beans and chickpeas
🌱 Tofu and tempeh
🌱 Pumpkin seeds
🌱 Iron-fortified cereals
🌱 Leafy greens

Pair plant-based iron with vitamin C to improve absorption.

BUT HERE'S WHAT OFTEN GETS OVERLOOKED…

YOUR GUT HEALTH.

You can take iron supplements consistently and still struggle to improve your ferritin if you have an underlying absorption problem, ongoing blood loss or another issue that hasn't been addressed.

Conditions affecting the stomach or small intestine, including celiac disease and H. pylori infection, leaky gut can contribute to iron deficiency.

And constipation? That's another common frustration with oral iron.
Ferrous sulfate is a widely used, inexpensive option, but it can cause constipation, nausea and other digestive side effects. Which why we don't recommend Ferrous sulfate and instead a gentler iron with better absorption qualities.

But even so, the answer isn't automatically to take MORE iron.

It's to find out WHY your iron stores are low and whether you're absorbing and retaining what you need.

That's exactly why we look at the whole picture inside EmpowerHER.

Have you ever been told your iron was normal, but you still felt exhausted?

Let’s talk about metabolic capacity.Your body has resources to manage every day: energy, nutrients, sleep and recovery.T...
10/15/2026

Let’s talk about metabolic capacity.

Your body has resources to manage every day: energy, nutrients, sleep and recovery.

Think of it like a household budget.

When everything is adequately funded, you have room to save, invest and handle unexpected expenses.

But when you keep spending more than you bring in, something eventually has to give.

Your body has to prioritize.

And when you're chronically under-fueling, over-exercising and under-recovering, you may start noticing:

• Fatigue that never seems to go away
• Changes in your menstrual cycle
• Poor sleep
• Slower recovery
• Changes in hair and nail health
• A body that isn't responding to training the way you'd expect

Your body adapts to the energy and resources available. Hormonal balance, recovery and other processes can be affected when energy availability stays too low.

And what do many women do when they notice these changes?

Eat less
Exercise more
Push harder

Which can deepen the very problem they're trying to solve
You cannot keep increasing demand while ignoring your body's ability to meet it.

Sometimes the answer is to RESTORE first.

Adequately fuel your body. Build strength without destroying yourself. Improve sleep. Support recovery. Investigate symptoms that need further attention.

Then, when your foundation is stronger, you can strategically pursue fat loss.

Because the goal isn't to see how little food you can survive on or how much exercise you can tolerate.

It's to build a body that has the resources to respond.

This is why the early stages of my coaching can feel backwards,
We're doing less before we ask your body to do more
We're building the foundation before chasing the outcome
And sometimes progress starts when you stop demanding more from a body that needs you to give it more.

Restore first
Respond second
Integrate for the long term.

Ready to understand what may be keeping your body from responding the way you want it to?

Grab my FREE guide, 3 Simple Steps to Finally Lose Fat in Perimenopause.

Comment FREE below and we'll send it your way!

Ladies, if we want to stay strong, active and independent as we age, we need to start paying attention to our bone healt...
10/14/2026

Ladies, if we want to stay strong, active and independent as we age, we need to start paying attention to our bone health NOW.

Especially during perimenopause and menopause, when declining estrogen can accelerate bone loss.

And bone health is about more than just taking a calcium supplement.

We need to look at the whole picture:

🌸 Adequate calcium from plant-based foods
🌸 Vitamin D to support calcium absorption
🌸 Strength training to stimulate our bones
🌸 Adequate protein and overall nutrition
🌸 Sleep, recovery and hormonal health

And yes, gut health matters, too. Your digestive system plays a role in how well you absorb the nutrients you eat.

You can’t build strong bones by focusing on one nutrient while ignoring everything else your body needs.

The goal isn't just to lose weight or fit into a smaller size
It's to build a strong body that supports you for decades to come.

Let's stop waiting until something goes wrong to start taking bone health seriously.

Save this post as a reminder, and tell me: are you intentionally working on your bone health yet?

What a WEEK. 😅Between Balloon Fiesta, work, soccer, family life and all the other things that somehow manage to fill eve...
10/13/2026

What a WEEK. 😅

Between Balloon Fiesta, work, soccer, family life and all the other things that somehow manage to fill every available minute…

I am TIRED.

Like, I had plans to get things done, and then life happened. 😂

And honestly? I haven't had nearly as much time as I'd like to create content, get ahead on work or do all the things on my never-ending list.

Because here's the thing…

I'm a wellness coach, but I'm also a human.

I have a business to run. A family. Commitments. Responsibilities. And sometimes, even when you know all the things you're SUPPOSED to do to take care of yourself, life gets really, really busy.

I'm not perfect with my nutrition every single day. I'm not always as on top of my recovery as I'd like to be. And sometimes I need to acknowledge that I'm tired and give myself a little grace.

That doesn't mean I've failed
It means I'm human.

And honestly, this is one of the reasons I talk so much about building habits that fit into your LIFE.

Because your health journey shouldn't require you to put your life on hold,
You shouldn't have to miss the fun, skip the soccer games, turn down experiences or feel guilty every time your routine changes.

The goal is to build a foundation that supports you through the busy seasons, the stressful seasons and the seasons when you just don't have as much to give.

And sometimes that means meal prepping and staying consistent,
Sometimes it means adjusting your expectations and getting some extra rest.

And sometimes it means accepting that the to-do list will still be there tomorrow,
I'm reminding myself of that this week, too.

Tell me I'm not the only one who has weeks where life is just LIFE-ING.

Your bloodwork looks normalEverything is in rangeYou’re fine.....But what if you don’t FEEL fine?You wake up exhausted, ...
10/12/2026

Your bloodwork looks normal
Everything is in range
You’re fine.....

But what if you don’t FEEL fine?

You wake up exhausted, even after a full night of sleep
Your waistband feels tighter, even though you haven't changed much
You’re bloated after meals
You’re wide awake at 3 AM
Your workouts leave you depleted instead of energized.

And the scale keeps climbing despite your best efforts.

You KNOW something feels different, but you keep hearing that everything is normal.

Here’s what I want you to understand:

Your labs can be within the standard reference ranges, and you can still have symptoms that deserve attention. Sadly our standards are built on numbers of disease instead of numbers of health. Functional medicine understand this and that is why we have a separate set of optimal ranges.

That doesn't mean every symptom signals a medical problem or that you automatically need more testing.

But a lab result is one piece of information. It isn't your entire health story.

Your hormones may have changed. Your sleep, muscle mass, stress load and recovery may have changed, too.

And your body at 45 may not respond the way it did at 25.

That doesn't mean you're broken
And blaming yourself for lacking discipline isn't an explanation.

This is why I don't look at the scale in isolation
I want to understand the WOMAN attached to the number.

Your symptoms, Your history, Your habits, Your nutrition, Your recovery, And, when appropriate, what your labs can tell us.

Because sometimes you don't need another diet or another lecture about trying harder.
You need someone willing to look at the whole picture.

If you've ever thought, My labs are normal, but I don't feel normal, tell me in the comments.

What symptom has been the hardest for you to get answers about?

Tighten the opening hookMake the health claims more precise

10/02/2026

💪 STRONGER BODY. HEALTHIER MIND. WHAT ABOUT YOUR HORMONES? 🌸

What does it really take to build strength while navigating the complexities of female hormonal health?

In this episode of PlantFueled Femme, Coach Clarissa sits down with Natasha Kostalas to explore bodybuilding, female hormones, and the power of transformation. From personal struggles to finding strength through weight training, Natasha's journey offers a fresh perspective on what it means to become stronger inside and out.

🎧 Watch the full episode! Listen now on Spotify and Apple Podcasts. Search for PlantFueled Femme.

💕 Follow PlantFueled Femme for more empowering conversations on women's health, hormones, fitness, and wellness.

I say it all the time:Work with your body, not against it.And I think for some of you, that’s starting to sound like a n...
10/01/2026

I say it all the time:
Work with your body, not against it.

And I think for some of you, that’s starting to sound like a nice wellness phrase.

So let me make it concrete.

Here’s what it actually means inside EmpowerHER:

1. RESTORE

Before we aggressively pursue fat loss, we look at what’s getting in the way.
Nutrition
Protein
Gut health
Sleep
Stress
Recovery
Hormones.

2. ASSESS
We don't guess when there’s a reason to look deeper
We look at your symptoms, history, habits and, when appropriate, functional testing to understand what your body is actually doing.

3. RESPOND
Once the foundation is stronger, we strategically adjust nutrition, training and the things that need attention.

Now we're working WITH your physiology instead of constantly fighting it.

4. BUILD
We build strength, muscle, metabolic capacity and habits you can actually maintain.

5. INTEGRATE
And eventually, this becomes your life.
Not another diet
Not another 30-day challenge
Not starting over every Monday
And THEN fat loss can become a goal when it makes sense for your body.

Notice what isn't on the list:

Starvation
Punishing cardio
Detoxes
Cutting out everything you love
Magic supplements

The goal isn't to see how little you can eat or how much you can force yourself to do.
The goal is to build a body that can actually respond.

That's what I mean when I say:
Work with your body, not against it.

It's not a slogan
It's a process
And the order matters.

What’s the story you’ve been telling yourself about your body?Because every woman has one.Maybe yours is:I have no willp...
09/30/2026

What’s the story you’ve been telling yourself about your body?

Because every woman has one.

Maybe yours is:

I have no willpower
It’s my hormones. There’s nothing I can do about this weight gain
I’m too far gone
I’ve tried everything. Nothing works for my body
I can lose the weight… but I’ll just gain it back anyway.

Or maybe it’s harder to admit:
I don’t recognize myself anymore

But here’s what I want you to consider…
A conclusion isn’t the same thing as an explanation.

You tried a diet and it didn’t work → I lack discipline
You exercised harder and your body still didn’t respond → my metabolism is broken
You lost the weight and gained it back → I can’t maintain results.

Your doctor said your labs are normal but you still feel exhausted, bloated and unlike yourself → I guess this is just aging.

But what if there’s more to the story?

Maybe you don't lack discipline
Maybe the approach wasn't right for your body
Maybe your body doesn't need more punishment
Maybe it needs more nourishment, recovery, muscle, sleep…

Or a deeper look at what's actually happening.

Maybe you’re not broken
Maybe you’ve just never had someone help you put all the pieces together.

So I want to know:
What’s the story you’ve been telling yourself about your body?

Drop it in the comments.

No judgment.

And especially if your answer is:

I’ve tried everything and I don’t think anything will work for me anymore.

Tell me that one.

Because sometimes the belief that nothing will work is the very thing we need to start questioning first. ❤️

Address

1660 Rio Rancho Blvd SE, Suite B
Rio Rancho, NM
87124

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