You’ve heard about the mind-body-spirit connection, right? It turns out there is some real practical SCIENCE involved.

It’s science that will have you lacing up your workout sneakers AND give you inspo to pick up some weights! 🙂


Have you heard about “hope molecules”?

These are real, live molecules that are in your body – and they get released when you exercise, specifically when your muscles contract.

They are called myokines, and they’re a BIG topic of research. They can affect your mood, your immune system, and basically every organ in your body (even your brain).

Myokines are special chemicals that your muscles create and secrete when you contract them.

They travel through your bloodstream to your brain, and they act as an antidepressant, make you feel less stressed, and can help you learn.

PLUS … myokines can help:

  • Reduce inflammation
  • Control blood sugar
  • Battle cancer cells
  • Improve brain function
  • Burn more fat as fuel

The only way to get these chemicals into your brain is to use your muscles!

Researchers started calling myokines “hope molecules” because they appear to work at the brain level to help it recover from stress.

So …. exactly HOW do you exercise to spur more myokine action in your body?

It really doesn’t matter – basically, just make sure your muscles contract. That could mean walking, biking, running, lifting weights, or any other continuous action that makes your muscles move.

Just another reason to feel good about including fitness as part of your self-care routine.

If you want to boost your weight loss game, be sure to schedule a Free Weight Loss Breakthrough call with me, and let’s talk!

Broccoli & Cucumber Salad

(Makes 4 servings)



  • ¼ cup (65 grams) natural peanut butter
  • 1 tbsp coconut aminos (or soy sauce)
  • 2 tsp honey or maple syrup
  • ½ tsp ground ginger (or 2 tsps fresh grated ginger)
  • 2 tsp apple cider vinegar
  • 2 tbsp warm water, to thin dressing
  • (OPTIONAL: a dash of sriracha or hot sauce)



  • 1 lb broccoli florets, cut into bite-size pieces
  • 2 small seedless cucumbers, thinly sliced
  • 2 tbsp extra-virgin olive oil
  • Salt and pepper, to taste
  • 2 tbsp dried cranberries


TO MAKE THE DRESSING: Place all the dressing ingredients into a mason jar and shake well to incorporate. (This will keep for a week in the refrigerator).


TO MAKE THE SALAD: combine the broccoli and cucumbers in a medium bowl. Add the olive oil, salt and pepper, and toss well to combine.


Place the salad on a platter and spoon the peanut dressing over it. Top with cranberries and serve.

Love Carbs A Little Too Much?


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