MNC Collective

MNC Collective A collective coaching group specializing in custom movement training, nutrition and health coaching

07/24/2026

I've needed to remind myself a lot lately...

Change is subtle, it's happening all the time, and if we aren't clear on which direction we want to go, we can end up somewhere we never intended.

This doesn't mean being a control freak (been there, tried that, failed many times).

But instead, check in, pay attention, and be honest with yourself when things are starting to go in a direction you don't love.

It's way easier to realign when you're just slightly off course than try to make drastic changes when things are off the rails.

07/16/2026

What I'm eating (and avoiding) as we learn more about the recent Cyclospora outbreak...

Things I'm avoiding:

Raw salad greens

Raw green onion (because you eat the peel)

Raw berries (soft skin is hard to clean)

Raw veggies with peels (avoiding peels)

Things I'm eating:

Cooked greens

All cooked vegetables (with peels)

Thick-peeled fruits that I can wash well in warm water

The parasite responsible for the illness is killed at 158 degrees F, so cooking veggies is the best way to avoid it. And, thick peeled fruits can be washed well prior to eating.

Now, the bummer for me is that when I go out to eat, my only real option is a salad with protein as I follow the AIP diet for my autoimmune disease management.

But, given the situation, I may try and call ahead to see if they can do cooked spinach and a protein, or another cooked veggie in place of a salad. Usually if we go early restaurants are super accommodating!

And, if you just want a list for when you go grocery shopping next- this is what I just got:

Veggies that will be cooked:

Red cabbage (peel off outer leaves and wash)
Asparagus
Brussels sprouts
Mushrooms
Frozen broccoli
Frozen spinach
Frozen cauliflower rice
Artichoke hearts (canned)

Fruits with thick peels:

Avocados
Bananas
Clementines
Apples
Oranges
Grapefruit
Lemons
Limes
Kiwi
Pineapple
Watermelon
Cantalope
Honeydew

07/02/2026

I wore a CGM for a week and dropped my average sugar from 97-87 with just a few small tweaks...

Technically I'm considered "metabolically healthy"- meaning I have:

Fasting Blood Glucose: Less than 100 mg/dL
Triglycerides: Less than 150 mg/dL

HDL (Good) Cholesterol: Greater than 40 mg/dL for men and 50 mg/dL for women

Blood Pressure: 120/80 mmHg or lower

Waist Circumference: Less than 40 inches for men and 35 inches for women

But I'm also aware that as my hormones change it becomes more challenging for my body to use sugar efficiently, and I need to be doing everything I can to keep inflammation down.

These are the biggest lessons I learned:

🍭Even though I'm "metabolically healthy" I still had 60+ point spikes with cassava and white potato, while bananas and sweet potatoes were totally fine.

🍭If I had a spike at a meal, the next meal would automatically spike higher than normal... and yes, I kept meals VERY consistent day to day to manage as many variables as I could.

This observation of a higher second meal spike is known as the second meal effect, and I had NO idea how real it was!

🍭If my sugar was high (like after the cassava) a 10 minute walk did bring it back down (but again, that next meal went pretty high on its own)!

🍭Giving my body at least 3 hours between meals, but ideally 4-5 allowed my sugar to come back to normal and be much more balanced (and a lower average all day).

Overall, it was a super worthwhile experiment! Now that I know better, I can do better!

06/29/2026

I can't change the fact that I'm aging- but I CAN make choices that impact HOW I age...

Having chronic illness symptoms in my early 30s when everyone else was deep in building their careers, having babies, and focusing on the future gave me the perspective I'm so grateful for now...

If I hadn't felt that way then, I wouldn't have learned the foundations of health at such an early age.

I wouldn't understand that what I do today, impacts tomorrow, and if I want to feel good when I'm 80, what I do now matters.

That's why I'm so passionate about testing, gathering data and doing what I can to be BETTER.

The reality is that your body is going to age- no matter how much Botox you get, or how many fillers you use... your body is going to become more inflamed, less resilient and weaker unless you do something about it.

The question is- what are you going to do about it?
It doesn't have to be anything crazy. But do something- you are absolutely worth the effort!

06/23/2026

With my body continuing to age despite my best efforts 😜 I'm making sure I am informed so I can make the best choices I can for the things I CAN control.

I've never had issues with blood glucose, insulin or A1C, but I also know that at this stage of my life, I want to keep a closer eye on things.

So here are the things I'm ALREADY doing for blood sugar control:

1. Focusing my diet on unprocessed food with at least 35 g of fiber a day
2. Balancing my macronutrients at each meal (at least on paper- we will see what my body says with the data)
3. Walking 10-15 min after each meal
4. Resistance training 5x a week
5. Sleeping 8 hrs a night (but not always uninterrupted because of a certain little pup)
6. Getting sunlight first thing in the am and wearing blue blocking glasses after 7 pm
7. Not eating after 7:30 pm (2 hrs before bed)
8. I try not to sit for longer than 45 min at a time without taking a 5 min movement break

I'll be wearing this little buddy for 2 weeks and am super pumped to see what I learn!

06/18/2026

Today I planned to do high intensity intervals.

I had my caffeine.

My electrolytes.

I slept pretty well last night.

Did everything "right" to be ready to go.

Workout felt good when I started, but after the third :20 interval, I felt zapped.

Tired, heart rate not recovering, heavy legs.

So I stopped.

I didn't push through or tell myself "no pain no gain" or any of that bs.

I listened to my body.

Something most of us (including myself) are so detached from at this point.

And, I didn't beat myself up.

I simply stopped, got a mat, and worked on mobility instead.

And it felt good.

All of this to say- you can't punish yourself into health or wellness. You have to work in partnership with your body- if you honor it, it will honor you.

06/09/2026

In case you're wondering, it's D. But, luckily I know how to modify everything so I'm still working out, and I'm also reassessing my nutrition to make sure I'm doing everything I can to support this pile of garbage that is determined to defy me 😂

06/02/2026

The things that create long-term success are not often IG-worthy...

It's the behind the scenes stuff that no one would get very excited to see.

But, it's what creates consistency and builds resilience.

And that's all I care about.

05/27/2026

Whatever method you use to get healthy...

Is the same you have to maintain if you want to STAY healthy.

Whether it's a peptide, a Whole 30 or a 75 hard- it has to be something you'll continue well into the future.

Choose wisely.

05/20/2026

Many people would look at my choice to eat a non-traditional diet (no grains, dairy, nuts, seeds, beans or nightshade vegetables) to manage my autoimmune symptoms as something they could never commit to…

But for me doing these 3 things has made it completely doable for the last decade:

➡️ Do physically hard things REGULARLY- now that my symptoms are in remission I lift heavy, push myself on intervals and do the hard thing over and over to build my confidence and resilience.
➡️ Have a clear "why" that is bigger than any of my excuses and REMEMBER it when I want to quit. For me, no food is worth feeling terrible after.
➡️ Find things OTHER than food that bring me joy. It is so easy to use food as a way to make ourselves happy, or to distract us from an uncomfortable feeling. Learning to find joy in things like taking walks, listening to podcasts that make me laugh, or having a good talk with a friend in those times that I would have normally reached for “comfort food” has provided me benefits beyond my expectations.

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