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What's in store for today:
- A High Protein Pumpkin Spiced Drink Without The Guilt π§
- How I'm Aging BACKWARDS According To My Bloodwork π©Έ
- I'm Loving This Easy Buffalo Shrimp Pasta Recipe π¨βπ³
Hey friend,
Welp! This week Joani and I celebrated 10 years of marriage together π
Since this is a newsletter about health, I'd be remiss not to acknowledge how crucial a role Joani has played in my health.
With 3 kids, 2 dogs, a cat, a home, and our respective careers, I'm beyond thankful for the partner I have. She's my best friend, my biggest supporter, and she's aligned with my values for health both personally and as a family.
That's a game changer β not just for both of our bodies, but for our family as a whole.
Here's to many more healthy decades together. I love you, Joani β€οΈ
Alright, enough of that π Let's get into this week's Practical Health Journal...
A High Protein Pumpkin Spice Drink
(Without The Guilt)
As fall approaches, so return all things pumpkin spice ππ₯€
The problem: most of the tasty pumpkin spice drinks at Starbucks and elsewhere are loaded with sugar and fat, making them an easy way to derail your progress.
So you should just go without your pumpkin spice fix this year, right? WRONG.
Here are 3 ways you can get your Pumpkin Spice drink fix with tons of protein, but none of the guilt:
1οΈβ£ The Premiere Protein Pumkin Spice Protein Shake
This Pumpkin Spice shake is the foundation for our coffee recipes below, but our pumpkin spice lovers will love this shake all by itself as a standalone sweet treat packed with 30 grams of protein π§‘
2οΈβ£ The High Protein Starbucks Latte - Pumpkin Spice Edition
A couple of weeks ago I shared my hack for a super high protein iced espresso latte from Starbucks using the Premiere Protein Shakes.
Now, you can use that hack with this Pumpkin Spice Premiere Protein Shake, too.
Order This: Double shot of espresso, iced, in a venti cup.
Then pour the protein shake over the espresso and ice and boom:
βοΈ 30g protein
βοΈ Minimal carbs & fat
βοΈ Full iced and spiced coffee experience
I like mine extra sweet, so I add 2 packets of stevia. π€π₯€
3οΈβ£ Home Made Pumpkin Spiced Iced Coffee
I shared this Ninja Iced Coffee Maker that we bought in last week's Feel Good Friday edition, and it's perfect for making your own iced coffees at home for much less than you would pay at Starbucks for essentially the same experience.
Just put a coffee K-Cup in the machine (you can use grounds as well)...fill your glass half way with ice...select the "Over Ice" option, select 12 ounces, and hit the brew button.
Then add a couple of packets of Stevia Powder for added sweetness and fill the rest of the glass with Pumpkin Spice Premiere Protein Shake.
With these three high protein options, you can have your pumpkin spice every single day! And don't be afraid to try other flavors of protein shake because the possibilities are ENDLESS.
Here's What My Bloodwork Says About Living The Healthy & Whole Lifestyle I Teach
Being at a healthy weight and posting about workouts is one thing. But what does my bloodwork say about the lifestyle I live and teach?
I just completed my mid-year draw with Function Health. Here's what it shows:
1οΈβ£ I am literally aging in reverse.
My biological age β an estimate based on a range of blood markers and health stats β is going DOWN while my chronological age goes up.
Function Health started tracking this metric in July 2024 at age 39, when my biological age came in at 32.2. Seven years younger than my calendar age. Pretty good!
Two years later, having just turned 42 in August, my biological age has decreased to 31.1. So I'm now 11 years younger than my calendar age instead of 7.
Literally aging in reverse, and I attribute it to consistently following the exact food, exercise, and lifestyle habits we teach at Healthy & Whole β plus adding Zone 2 cardio in the form of running this past year.
2οΈβ£ My Healthy & Whole lifestyle is beating my genetics π«
I wasn't blessed with great genetics. All of my elders have died of cancer (usually lung), and there's a strong history of type 2 diabetes, heart disease, and stroke on both sides of my family.
My doctors and my bloodwork tell me I'm predisposed to elevated "bad cholesterol" no matter what I do β my LDL, Apolipoprotein B, and Lipoprotein(a) will always run hot.
But as long as I keep my HDL (the good cholesterol) as high as possible, my triglycerides low, and my blood sugar and Hemoglobin A1c in check, I'm in good shape.
As of this check, my A1c is 5.2 β well below any concern for diabetes β and my triglycerides are excellent at 58, considering anything under 150 is healthy.
But here's what blew my mind. In 2023 my HDL was 59. Today it's 81.
That's not just good. That's elite.
It's been trending up since 2023 and took its biggest jump when I added three Zone 2 running sessions a week last year.
So if your HDL is low, take note: Zone 2 cardio combined with great nutrition, 8k steps a day, and 3 strength sessions a week is a killer combo for longevity.
3οΈβ£ MY results are not unique
Time after time, our coaching clients share their bloodwork after implementing these foundational habits β and we see improvements across the board: better cholesterol, lower triglycerides, lower blood pressure, and better blood sugar control. Many have been able to work with their doctors to reduce or come off medications they'd been on for years.
The foundations are simple:
- Walk 8k steps a day, religiously
- Eat to a healthy calorie goal with adequate protein 80% of the time (exact numbers depend on whether you're losing or maintaining)
- Strength train 3x a week for 30-45 minutes with progressive overload
- Hydrate with electrolytes every day
- Engage in positive learning and growth for at least 15 minutes daily
Everything we do at Healthy & Whole is coaching people to do these 5 things consistently and sustainably.
Want to see if you're a good fit for Healthy & Whole?
Click here and fill out the coaching inquiry form, and I'll personally reach out to you to see if it's a good fit to work with me and my amazing team.
Easy Buffalo Ranch Shrimp Pasta π€π
I whipped this up while experimenting this week, and it's DEFINITELY a keeper.
Approximately 392 calories with 43 grams of protein πͺπ»
Ingredients For The Pasta
- 1 Single Serving Goodles Twist My Parm Cup
- 6 oz. Raw Peeled & Deveined Shrimp
- 2 teaspoons Ranch Seasoning (I use Badia Brand)
- 1-2 Tablespoons Franks Red Hot Buffalo Sauce
- 1 Tablespoons Grated Parmesan Cheese
- Salt to taste
Cooking Instructions
1. Thaw the shrimp in a colander under warm running water for 2-3 minutes. Toss them in the ranch seasoning until well coated, then cook in a lightly sprayed skillet over medium to medium-high heat.
2. Meanwhile, remove the lid and sauce packet from the Goodles cup, add water to the fill line, and microwave for 3 minutes. Stir in the sauce powder when it's done.
3. Once the shrimp are cooked, toss them in the buffalo sauce in a bowl, then add the pasta and mix it all together.
4. Top with grated parmesan and a little extra salt to draw out the flavor. Enjoy!
Podcast Episode ποΈ
The EXACT Plan I Would Follow To Lose
20-30 Pounds By The End Of 2026
If you want to lose 20-30 pounds by the end of the year, this is exactly what I would do.
Everything from the daily habits with food and exercise, to the mindset needed, to the daily tips and strategies I would use to stay on track.
Listen on YouTube, Spotify, or Apple Podcasts.
Client Win Of The Week
From feeling totally incapable of losing weight to 20 pounds gone πͺπ»
Where she started:
β Digging through the closet every morning for jeans that would zip
β Skipping the pool with her kids because she hated being seen in a swimsuit
β Embarrassed by who she saw in photos and in the mirror
β Persistent, but convinced she was simply incapable of losing weight
Where she is now:
π Walking and working out more consistently than before β a stranger even complimented her at the gym this week
π Big strides in her daily eating habits
π Building control of alcohol, sweets, and shopping β on HER terms
π Leaning into personal growth and handling life's challenges in ways that build her health instead of wrecking it
What changed? She stopped trying to figure it out alone and got the help and accountability she needed all along.
So proud of you, Jacqueline. πͺπ»
Ready to start your journey?
Here's how I can help...
If you're feeling overwhelmed and frustrated with your body and health, I know how you feel. Apply for coaching here with Healthy & Whole, I'll work with you to find the perfect support level for you in our program that fits your needs and your budget. We have options starting as low as $47 per month πͺπ»
Disclaimer: This email is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician.
