Serial wellness entrepreneur, biochemist and longevity advocate who does not just build brands but build movements.For more than two decades I have launched, scaled and evolved businesses that reflect a single conviction. The body is not a problem to fix. It is a system to master. True vitality begins when science, knowledge and self leadership meet.You can track my personal interests through the businesses I build. What starts as a personal obsession, whether it is collagen bioavailability, gut repair or dopamine chemistry, often grows into a concept that resonates with entire community.Few years ago I started Health Nag as a desire to educate community and help everyone heal. It organically went from just a health blog to a high performance wellness ecosystem redefining preventive health in the Middle East. Our foundation was built on clinically backed supplements and detox systems, but the next chapter goes far beyond products.We are developing a telehealth and diagnostics clinic that merges functional medicine with longevity testing and data driven health plans. We are building a wellness tech platform that integrates real time biomarkers, lab tracking, and personalized supplement protocols. We are creating health food concept that bring neuroscience, nutrition and community together in real life experiences.Each vertical serves one mission. To make self mastery and longevity accessible, beautiful and sustainable.Before Health Nag I built and exited multiple ventures that taught me how to turn intuition into strategy and innovation into profit. My own journey through chronic illness became the laboratory that shaped my philosophy. Health is not something you chase. It is something you learn to hold.My strength lies in translating complex science into desirable culture. I build systems that educate, elevate and scale without losing soul.If you are building the future of longevity, functional health or wellness technology, let’s connect. The next era of health will belong to brands that combine intelligence with integrity.

The catalyst behind my sobriety and emotional strength. 
I hesitated to share this, but I will  👇

As content and joyful as I am today, I am no stranger to emotional pain. 

I have seen it, experienced it, and lived through it.

Instead of sinking into blame, toward others, myself, or the world, I chose to work against it. Every day.

Life hits all of us. That part is unavoidable.
What we do afterward is where choice begins.

When you exit the victim mode and start to work on yourself instead, healing becomes possible.
Emotional and mental strength are built, not inherited. 


I stopped drinking when my beloved brother died of a lifelong, torturous alcohol addiction.
Alcohol was his way to numb the pain.

That loss changed me.

That day, I made a promise to support anyone going through a difficult season, especially when they feel overwhelmed, lost, or alone. 

Back then, we didn’t have the tools we have today.
Now, we do.

I don’t care who you are, what you have, or what you can offer me. 

I want you to feel good and spread good vibes, NOT bad, cruel, ignorant vibes. 

And that starts with YOU healing YOURSELF and helping your inner circle to do the same. 

That’s the purpose of my life. 

Giving back to this community fuels me more than anything else.

Dedicated to my brother Maksim, I love you ♥️♥️♥️♥️♥️

—
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Natasha Rudatsenko

I am serial wellness entrepreneur and a passionate advocate for health & longevity. My key skills range from  biochemistry, functional medicine, naturopathy to business management, product development, concept development, management and marketing. 

I am a passionate concept developer and love the start up culture. I have founded several wellness ventures, including the hot yoga studio Dryp Yoga & RAWR YOGA Studios, a very first Organic Food Manufacturing in the UAE and Health Nag, a functional health service and innovative supplement brand. My mission is to promote health and longevity on all levels, drawing from my extensive studies in natural medicine and personal health experiences. 

Founder & CEO Health Nag | 4x Wellness Start-Up Founder | On a Mission to Empower People to Live Vibrant, Ageless Lives | Featured on Shark Tank 2025

5 questions every hospitality leader should ask before adding wellness experiences:
(from a 4x wellness startup founder) 👉 

Hi! If you’re new here, I’m Natasha Rudatsenko, Founder & CEO of Health Nag. 
My mission is to help people live vibrant, ageless lives through evidence-led wellness. 

We partner with a small, curated group of hospitality leaders to build personalized wellness experiences for their guests. 

Before you expand your wellness portfolio, these are the top questions you need to answer with your team: 

1️⃣ 𝐀𝐫𝐞 𝐲𝐨𝐮𝐫 𝐜𝐡𝐨𝐬𝐞𝐧 𝐢𝐧𝐭𝐞𝐫𝐯𝐞𝐧𝐭𝐢𝐨𝐧𝐬, 𝐭𝐡𝐞𝐫𝐚𝐩𝐢𝐞𝐬, 𝐚𝐧𝐝 𝐬𝐮𝐩𝐩𝐥𝐞𝐦𝐞𝐧𝐭𝐬 𝐛𝐚𝐜𝐤𝐞𝐝 𝐛𝐲 𝐬𝐜𝐢𝐞𝐧𝐜𝐞 𝐚𝐧𝐝 𝐥𝐞𝐝 𝐛𝐲 𝐪𝐮𝐚𝐥𝐢𝐟𝐢𝐞𝐝 𝐞𝐱𝐩𝐞𝐫𝐭𝐬 ?

Please conduct due diligence without giving into social media hype.
This will be the bedrock of your brand integrity and guest trust.

2️⃣ 𝐖𝐡𝐨 𝐞𝐧𝐬𝐮𝐫𝐞𝐬 𝐲𝐨𝐮 𝐬𝐭𝐚𝐲 𝐚𝐥𝐢𝐠𝐧𝐞𝐝 𝐰𝐢𝐭𝐡 𝐦𝐞𝐝𝐢𝐜𝐚𝐥 𝐫𝐞𝐠𝐮𝐥𝐚𝐭𝐢𝐨𝐧𝐬?

You need a dedicated expert responsible for regulatory compliance in your jurisdiction. 
This person should understand science, customer experience, and risk management, not just operations.  

3️⃣ 𝐖𝐡𝐨 𝐰𝐢𝐥𝐥 𝐲𝐨𝐮 𝐩𝐚𝐫𝐭𝐧𝐞𝐫 𝐰𝐢𝐭𝐡 𝐥𝐨𝐧𝐠-𝐭𝐞𝐫𝐦? 

Choose partners with a proven track record of trust and measurable outcomes. 

If you’d like to work with Health Nag, DM me SPA to see what we can personalize for your brand.

4️⃣ 𝐇𝐨𝐰 𝐝𝐨𝐞𝐬 𝐰𝐞𝐥𝐥𝐧𝐞𝐬𝐬 𝐢𝐧𝐭𝐞𝐠𝐫𝐚𝐭𝐞 𝐢𝐧𝐭𝐨 𝐲𝐨𝐮𝐫 𝐞𝐱𝐢𝐬𝐭𝐢𝐧𝐠 𝐠𝐮𝐞𝐬𝐭 𝐞𝐱𝐩𝐞𝐫𝐢𝐞𝐧𝐜𝐞𝐬?

First, get clear on what your guests already trust you for.
Then, design wellness offerings that enhance that experience rather than distract from it. 

5️⃣ 𝐇𝐨𝐰 𝐰𝐢𝐥𝐥 𝐲𝐨𝐮 𝐦𝐞𝐚𝐬𝐮𝐫𝐞 𝐬𝐮𝐜𝐜𝐞𝐬𝐬?

Revenue and retention matter, but so do outcomes.
How will you track guest transformation, and how will you support it after they leave your property?

If wellness is part of your long-term hospitality strategy, it deserves the same level of intention as every other guest experience.

DM me SPA to explore what we can build together.

It’s been a while, so I thought I’d reintroduce myself to the 1000s of you who have followed me in the last few months.

Hi! My name is Natasha, but you can call me the Health Nag. 

I am not for everyone. 
I don’t sugar-coat. 
I am annoyingly straightforward and often bold. 

If you talk health nonsense, know that I’ll gladly jump into a fiery debate.

That’s because I am obsessed with functional health. 

And I don’t believe in continuous ‘chemical pill-popping’ that only numbs your symptoms but almost never heals chronic issues.

I am all about treating your whole body and giving it what it is asking for. 

Unfortunately, doctors can’t always do this because a 15-minute session isn’t enough and their salary often comes from pharmaceutical referrals. 

So we can’t really blame them.

You need to take health into your own hands, educate yourself, listen to your body, and then work with doctors if you wish, so you don’t just depend on their opinion.

Where did this come from?
I have over 12 years of active functional (holistic) health knowledge. 

No, I’m not talking about homeopathy, I don’t believe it works beyond a simple placebo. 

I’m talking about understanding human biochemistry and supporting it continuously. 

If you don’t know, don’t worry. 
We’ll get there, step by step.

I conquered my own IBS, Hashimoto’s, PCOS, and prolonged depression. 
My lifestyle back then was disastrous, so all of the above were my own fault. 
When I took it into my own hands, everything changed.

That’s why I’m encouraging you to take your life into your hands too.

You can and should heal whatever bothers you. 

My mission is to bring health enlightenment into your life with a dose of realism. 

I may say things that don’t resonate with you, because we are wired to numb symptoms, not to heal. 

It’s not our fault. 

We were never educated about health, detox, or nutrition and that’s what I’m here for ☝🏼

Thanks for being here.

—
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Every time I speak to someone about their longevity protocol, 
I ask one question first: Why?

Living longer can’t be the goal on its own. 
What will you do with all that time and health if you’re not happy?

Ask yourself these questions:

↳ Are you truly loving the life you’re living right now?
↳ Can you recognize, process, and sit with your emotions?
↳ Do you have a healthy channel to express them, both the pleasant and uncomfortable ones? 

And if you want a practical, data-driven way to assess your emotional education, look at your sleep.

Sleep disturbance is an early early neurological signal of heightened brain neurodegeneration. 

It emerges well before other clinical symptoms! 

In fact, that’s why all longevity protocols start with helping you regulate your sleep quantity and quality. 

It has a direct relation to your emotional health. 

So the next time you’re working on your longevity protocol, set aside time for emotional education.

It will help you make your life worth living. 

PMID: 41150763, 34232185, 40644809
—
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I’ll be speaking about Health Nag at Sharjah Entrepreneurship Festival
 this weekend! 👇👇
Why you should be there 👇

It’s the largest entrepreneurship festival in the region, celebrating business while connecting, sharing and growing as a community. 

From the young aspiring entrepreneur, a seasoned founder, or simply curious, there’s a place for you. 

Students get free entry.
Submit a valid ID for verification. 

Come join us and get your pass today.
🗓️ Jan 31 - Feb 01
📍SPARK, Sharjah

Link in comments.

Are you struggling to see any results from the supplements you’re taking?
Check their pairing and timing 👉

↳ 𝐂𝐨𝐥𝐥𝐚𝐠𝐞𝐧
Take one hour before breakfast on an empty stomach.

↳ 𝐌𝐚𝐠𝐧𝐞𝐬𝐢𝐮𝐦
Magnesium oil is well absorbed through the skin.
Spray it onto your body. 
Tingling is more common when levels are low.

↳ 𝐈𝐫𝐨𝐧
Take it in the morning (empty stomach) or evening (before bed). Pair with vitamin C to increase absorption. 
Avoid tannins (in coffee, tea, matcha, etc.) when you’re trying to raise iron levels.

↳ 𝐁𝟏𝟐 
Use a sublingual spray under the tongue an hour before breakfast. 

↳ 𝐐𝟏𝟎 
Take with a fat-containing breakfast no later than 12 pm. 

↳ 𝐁-𝐜𝐨𝐦𝐩𝐥𝐞𝐱 
Take an hour after breakfast or on an empty stomach. 

↳ 𝐏𝐫𝐨𝐛𝐢𝐨𝐭𝐢𝐜𝐬 
Take them in between meals, before bedtime, two hours after lunch or an hour before dinner. 

↳ Calcium 
Take either on an empty stomach or with meals AWAY from iron and zinc. 

—
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Judy MacDonald

My 5 non-negotiable eating standards 👉

#1 Deep-fried foods

Not because of the calories but because of the oil.

Most popular cooking oils are rancid, carcinogenic, and toxic to your cells.
One portion is enough to trigger inflammation for days.

#2 Sugary, yeast-based baked foods

Like croissants, pizzas, and doughnuts (and no, I don’t feel like I’m missing out on anything.)

That sticky glutinous mix can be a nightmare for your gut lining:
↳ can slow digestion
↳ feeds the yeast
↳ creates the perfect storm for fatigue and bloating

#3 Shellfish, prawns, lobsters, langoustines and other ‘cockroaches’ of the sea

They feed on waste from the ocean floor.
Yes, a lot of them are farmed but I’d rather stay away from anything highly allergenic, possibly contaminated, and not worth the risk.

#4 Sushi and raw meat (been 10 years!)

Raw meat and fish can carry parasites and unless your bile flow and gallbladder are flawless, you’re at risk.

I have clean, cooked protein only.

#5 Milk and dairy products

It’s a direct ticket to inflammation, acne, and mucus buildup.

Your body is not designed to digest it. 
The only exceptions to this: organic full-fat yoghurt, ghee, or aged parmesan, all in moderation.

So if you’re serving any of this, it’s a no from me.

—
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My top 5 must-read books to build and sustain motivation
(especially if you’re not disciplined) 👉

#1 𝐀𝐭𝐨𝐦𝐢𝐜 𝐇𝐚𝐛𝐢𝐭𝐬 by James Clear
Learn how micro-actions rewrite your reward loops.

#2 𝐃𝐞𝐞𝐩 𝐖𝐨𝐫𝐤 by Cal Newport
Build focus in a world addicted to noise, endless scrolling, and constant distractions.
#3 𝐓𝐡𝐞 𝐌𝐨𝐥𝐞𝐜𝐮𝐥𝐞 𝐨𝐟 𝐌𝐨𝐫𝐞 by Daniel Lieberman
Great for science nerds like me.
Understand how dopamine influences motivation, desire, and long-term drive.

#4 𝐓𝐡𝐞 𝐖𝐚𝐫 𝐨𝐟 𝐀𝐫𝐭 by Steven Pressfield
Learn how to recognize resistance and build the discipline to do meaningful work consistently.

#5 𝐅𝐥𝐨𝐰 by Mihaly Csikszentmihalyi (RIP)
Find your zone of genius, dissolve effort, and begin mastery. 

Have you read these books, or do you have any recommendations you would add?? 
Tell me in the comments.

Over time, I’ve become extremely aware of how the conversations around me affect me biologically. 

I notice how my body feels after spending time with certain people.
Some conversations leave me clearer, calmer, more grounded.
Others leave me tense, distracted, or strangely exhausted.

This is why I’ve become more intentional about who I spend time with.

I’m drawn to people who are curious.
People who want to explore about growth, health, science, emotions, the bigger questions of life.
Because those conversations tend to regulate rather than drain.

There is so much in this world worth exploring.
So much that expands rather than contracts you.

Choosing your environment is an essential part of self care.
Today, pay attention to how your body feels after conversations.
Use that feedback to guide your choices about who you spend your time with and what energy you allow into your life. 

—
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Longevity is rewriting the future of beauty and wellness, and the shift is deeper than most people realise.

Here’s what that means: 

You can’t sell surface-level fixes anymore.

People want solutions that support energy, mood, immunity, skin, and cellular health together.

And most importantly, they want honesty and transparency.

The top 8 trends I see shaping the next few years: 

#1 Integrative longevity is the standard across topicals, supplements, nutrition, diagnostics, and lifestyle
#2 Biomarkers become the new skincare routine with personalized, evidence-driven interventions 
#3 Cellular energy defines beauty… with ‘glow’ as a biological metric
#4 Biotech moves from lab to vanity with formulas that improve cellular repair, collagen function, and cognition
#5 Longevity as an identity and lifestyle 
#6 Storytelling matters more than ever, but must be rooted in science
#7 AI scales personalized longevity making clinical precision accessible to all 
#8 A shift in vocabulary: aging is no longer the enemy

My view is simple: The future belongs to the brands, leaders, and consumers who understand these shifting consumer realities and build something that can transcend trends. 

I’ll check back in 12 months to see how these predictions play out.
—

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Why Health Nag lost its voice (for a bit),
and how I’m bringing it back for you 👉 

I built Health Nag with pure passion.

In the beginning, it was just me. 

I had no team, systems or P&L.
Just curiosity, honesty, and a lot of my signature nagging.

I spoke because I cared.
I shared because I was obsessed with learning and helping you feel better in your bodies.

Then the business (gratefully) grew.
And I tried to be everything at once:
↳ founder
↳ educator
↳ accountant
↳ operator 
↳ marketer
↳ leader 

I’ve given my all to Health Nag over the last few years.
And, not surprisingly, burnt out quietly. 

Many of you guessed it right: 
the soul of Health Nag has quietly been fading over the last few months as my energy faded.

We became more polished, commercial and safe.

Like everyone else.

And truthfully, in that process, I started to feel disconnected, too.

It’s been difficult to find, hire and lead someone who can carry the spirit of Health Nag authentically.

Because Health Nag has never been about content or products.

Our strength is our voice.
The way we see health.
The way we care for you.

Founder truth: 
I let a lot of people go last year because I realized something important. 

Instead of building a loud brand that feels empty, 
I want to build something real, sustainable and alive. 

Yes, some level of structure and commercial thinking is necessary so the company can survive and grow.
But not at the cost of its soul. 

I didn’t stop nagging because I became successful. 
I stopped because I tried to be 10 people at once. 

That’s not how I want to live or lead. 

My commitment for 2026 is simple: 
build the right leadership around me so I can return to what I do best. 

Teaching, questioning, nagging, encouraging, speaking directly to you again. 

Health Nag is my baby. 
And Health Nag sounds like me when I'm rested, grounded and fully present. 

Thank you for reminding me why I started. 
I am coming back.

— Natasha Rudatsenko

After 20 years building wellness startups, 
here’s what no one tells you about health:

Your body is NOT a fragile ecosystem.

It’s intelligent. 

And it’s constantly working  to keep you going.

But it does need your participation. 

This is what I tell everyone in my community:

#1 Your symptoms are not the problem.

They’re signals that your body is using to communicate with you. 

#2 There is no single fix that works for everyone.

You have to build a holistic protocol that works for your physiology. 

#3 Consistency > intensity.

Your daily habits matter more than occasional extremes.

#5 You have to take responsibility for your own health.

I won’t offer false reassurance or position myself as the authority over your body.That role belongs to you.

This is the uncomfortable truth: 
Healing asks you to participate.

The people who improve have one thing in common.
They ask, “What do I need to change?”
—
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7 hydration truths you should understand as a woman 👉

Hydration is one of the most underestimated pillars of female health.
I’ve seen women spend thousands on supplements while their cells are quietly running dry.

So here’s what I tell them: 
#1 Your mitochondria aka the powerhouse of your cell need water to make energy (ATP)

Low hydration = low cellular energy = you feel tired but wired 

#2 Women generally need less water than men, but not less consistency.

Women — 2.3 to 2.7l per day 
Men — 3 to 3.5l per day.  

#3 How thirsty you are depends on where you in your cycle 

During ovulation and the luteal phase, progesterone alters fluid balance.
You may feel less thirsty while actually needing more water.
#4 Water beats caffeine and supplements. 
 It’s better at managing stress and is more effective that managing energy than most protocols. 

#5 Your nervous system has to work harder when you’re dehydrated.

This shows up as high heart rate, climbing cortisol, and energy dropping. 

Pro-tip: Add clean electrolytes with sodium, potassium, and magnesium. Check out the Water++ range from Health Nag on our website. 
#6 Hydration can reduce period pain and cramps

Better circulation and tissue oxygenation = less pain. 

#7 Chronic dehydration can accelerate your menopausal symptoms

Fluid balance affects thermoregulation, connective tissue, and estrogen signalling.
This is why so many women say: “I drink water, but I still feel off.”
Bottom line:
If you’re tired, bloated, crampy, aging faster than you should, or struggling with energy or mood, check your hydration before reaching for another supplement.

—

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Are you seeing more instances of cancer around you these days?
9 factors that will surprise you 👉

First, a quick science lesson:
Cancer is fundamentally a disease of DNA damage + impaired cellular repair over a long period of time.

#1 𝐖𝐞 𝐚𝐫𝐞 𝐥𝐢𝐯𝐢𝐧𝐠 𝐌𝐔𝐂𝐇 𝐥𝐨𝐧𝐠𝐞𝐫 

A hundredyears ago, most people died from infections, childbirth, and trauma.
Today, longer lifespans mean more time for disease processes to unfold.

#2 𝐔𝐧𝐩𝐫𝐞𝐜𝐞𝐝𝐞𝐧𝐭𝐞𝐝 𝐞𝐧𝐯𝐢𝐫𝐨𝐧𝐦𝐞𝐧𝐭𝐚𝐥 𝐭𝐨𝐱𝐢𝐧 𝐞𝐱𝐩𝐨𝐬𝐮𝐫𝐞

Toxins like 
↳ Heavy metals
↳ Pesticides and herbicides
↳ Air pollution and microplastics
↳ Endocrine disruptors (phthalates, BPA, parabens)
↳ *PFAS “forever chemicals” in water, cosmetics, and packaging

can accumulate and strain our detox and repair systems. 

#3 𝐔𝐥𝐭𝐫𝐚-𝐩𝐫𝐨𝐜𝐞𝐬𝐬𝐞𝐝 𝐟𝐨𝐨𝐝 𝐚𝐧𝐝 𝐡𝐢𝐠𝐡 𝐬𝐮𝐠𝐚𝐫 𝐢𝐧 𝐨𝐮𝐫 𝐝𝐢𝐞𝐭𝐬

Ultra-processed food + high-sugar intake ➡️ chronic inflammation, oxidative stress, and impaired metabolic signaling. 

This can contribute to an internal environment where cancer cells thrive.

#4 𝐒𝐞𝐝𝐞𝐧𝐭𝐚𝐫𝐲 𝐥𝐢𝐟𝐞𝐬𝐭𝐲𝐥𝐞

Sitting for 8-10 hours a day is linked with: 
↳ slower lymphatic flow
↳ increased insulin resistance 
↳ reduced immune surveillance

#5 𝐂𝐡𝐫𝐨𝐧𝐢𝐜 𝐬𝐭𝐫𝐞𝐬𝐬 𝐚𝐧𝐝 𝐩𝐨𝐨𝐫 𝐬𝐥𝐞𝐞𝐩

Constant digital stimulation disrupts stress hormones and sleep cycles.
Reduced sleep lowers melatonin production (one of the strongest natural anti-cancer hormones).

#6 𝐇𝐨𝐫𝐦𝐨𝐧𝐚𝐥 𝐝𝐢𝐬𝐫𝐮𝐩𝐭𝐢𝐨𝐧 (𝐞𝐬𝐩𝐞𝐜𝐢𝐚𝐥𝐥𝐲 𝐢𝐧 𝐰𝐨𝐦𝐞𝐧) 

Common contributors include: 
↳ Chronic stress
↳ Poor gut health
↳ Modern contraception
↳ Environmental estrogens
↳ Endocrine-disrupting chemicals

#7 𝐀𝐧 𝐨𝐯𝐞𝐫𝐛𝐮𝐫𝐝𝐞𝐧𝐞𝐝 𝐢𝐦𝐦𝐮𝐧𝐞 𝐬𝐲𝐬𝐭𝐞𝐦

The immune system is often managing multiple loads at once:
↳ Viral load
↳ Gut dysbiosis
↳ Metabolic issues
↳ Autoimmune disease
↳ Chronic inflammation

#8 𝐆𝐞𝐧𝐞𝐭𝐢𝐜𝐬 (𝐭𝐡𝐞 𝐟𝐨𝐮𝐧𝐝𝐚𝐭𝐢𝐨𝐧) + 𝐞𝐩𝐢𝐠𝐞𝐧𝐞𝐭𝐢𝐜𝐬 (𝐫𝐞𝐠𝐮𝐥𝐚𝐭𝐨𝐫)

Genetics doesn’t change fast, but epigenetics does. 

Your lifestyle, trauma, toxins, and stress can trigger cancer risk by turning certain genes on or off.

#9 𝐌𝐨𝐫𝐞 𝐥𝐢𝐟𝐞𝐭𝐢𝐦𝐞 𝐞𝐱𝐩𝐨𝐬𝐮𝐫𝐞 𝐭𝐨 𝐜𝐚𝐫𝐜𝐢𝐧𝐨𝐠𝐞𝐧𝐬

The list is shockingly never-ending:
↳ Alcohol
↳ Pollution
↳ Fragrances
↳ Processed meats
↳ Household cleaners
↳ Smoking (even socially)
↳ Hair and nail treatments
↳ Chemicals in beauty products

All of these add up!

If you had to prioritize one of these factors, where would you begin? 


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12 Health Nag approved sweet treats for when your cravings hit 👉

#1 𝐇𝐨𝐭 𝐜𝐡𝐨𝐜𝐨𝐥𝐚𝐭𝐞 𝐮𝐩𝐠𝐫𝐚𝐝𝐞

Blend cacao with almond or coconut milk, cinnamon, a spoonful of coconut oil and a drizzle of raw honey or allulose. 

Rich, anti-inflammatory and mood-boosting.

#2 𝐃𝐚𝐭𝐞 𝐛𝐢𝐭𝐞𝐬

Stuff dates with tahini, organic butter, or nut butter. 
Sprinkle sea salt or matcha powder, or make matcha butter by literally mixing both together. 

Sweet, creamy, mineral-rich bliss.

#3 𝐒𝐨𝐮𝐫𝐝𝐨𝐮𝐠𝐡 + 𝐛𝐞𝐫𝐫𝐲 𝐣𝐚𝐦

Homemade berry jam with allulose or monk fruit on real sourdough with organic butter. 

Slow carbs, fiber, and steady energy.

#4 𝐃𝐚𝐫𝐤 𝐜𝐡𝐨𝐜𝐨𝐥𝐚𝐭𝐞 (𝟖𝟓% 𝐚𝐧𝐝 𝐚𝐛𝐨𝐯𝐞)

Magnesium-rich, antioxidant powerhouse. 

Melt a piece in your mouth after meals to calm sugar cravings.

#5 𝐅𝐫𝐨𝐳𝐞𝐧 𝐛𝐚𝐧𝐚𝐧𝐚 𝐬𝐨𝐫𝐛𝐞𝐭 

Blend frozen bananas with a splash of coconut milk, a spoonful of protein powder, cacao nibs, and sea salt. 

Cold, creamy, and satisfying.

#6 𝐂𝐡𝐨𝐜𝐨𝐥𝐚𝐭𝐞 𝐦𝐨𝐮𝐬𝐬𝐞

Mix cacao, coconut cream, protein powder, and a touch of allulose. 

Leave it in the fridge for 20 minutes. 

#7 𝐆𝐫𝐞𝐞𝐤 𝐲𝐨𝐠𝐮𝐫𝐭 𝐬𝐮𝐧𝐝𝐚𝐞

Thick yogurt (unsweetened) with frozen berries, allulose drizzle, and a sprinkle of cacao nibs or chia. 

High protein, high pleasure.

#8 𝐓𝐚𝐡𝐢𝐧𝐢 𝐜𝐨𝐨𝐤𝐢𝐞𝐬

Mix tahini, egg, a bit of allulose, and sea salt, and bake for 10 minutes. 

Rich, nutty, melt-in-your-mouth.

#9 𝐀𝐩𝐩𝐥𝐞 𝐧𝐚𝐜𝐡𝐨𝐬

Slice apples, drizzle almond butter, sprinkle cinnamon, and add a pinch of sea salt. 

It hits the apple pie zone without sugar spikes. 

#10 𝐂𝐨𝐜𝐨𝐧𝐮𝐭 𝐜𝐡𝐢𝐚 𝐩𝐮𝐝𝐝𝐢𝐧𝐠

Coconut milk, chia seeds, vanilla, and allulose. 
Leave overnight and top with crushed nuts or berries. 

Great breakfast or evening snack. 

#11 𝐑𝐨𝐚𝐬𝐭𝐞𝐝 𝐬𝐰𝐞𝐞𝐭 𝐩𝐨𝐭𝐚𝐭𝐨 𝐰𝐢𝐭𝐡 𝐚𝐥𝐦𝐨𝐧𝐝 𝐛𝐮𝐭𝐭𝐞𝐫

Add a dash of cinnamon and pink salt. 

It feels like dessert but fuels like breakfast.

#12 𝐀𝐯𝐨𝐜𝐚𝐝𝐨 𝐜𝐚𝐜𝐚𝐨 𝐩𝐮𝐝𝐝𝐢𝐧𝐠

Blend avocado, cacao, coconut milk, and allulose or honey. 

Thick, chocolatey, and rich in healthy fats and minerals.

👉 Tag me in your pictures when you make these. 

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If you're planning a caesarean birth, 
do this for your baby’s gut health to give them a head start 👉 

A caesarean birth is sometimes necessary, sometimes planned, and sometimes life-saving. 

One drawback is that the baby doesn’t receive the same initial exposure to maternal bacteria that typically occurs while passing through the birth canal.

This is the body’s original welcome pack. 

This early transfer helps seed the microbiome (aka, the community of bacteria that supports digestion, immune development, and long-term health.)

What changes with a caesarean birth? 

Because the initial bacterial transfer doesn't happen in the same way, the baby's gut microbiome begins its development on a different trajectory.

Some midwives, doulas, and integrative doctors support a process called microbial swabbing, which mimics part of what happens during v*ginal delivery. 

The process:
↳ The mother's v*ginal microbiome is collected prior to delivery
↳ It's gently introduced to the baby after birth

The benefits:
↳ supports early microbiome diversity
↳ more closely mirrors natural birth biology
↳ helps seed beneficial bacteria from day one

As with any intervention, it’s important to discuss this option with the OB-GYN or birth team and decide what feels right for you and your little one. 

Informed decisions = healthier beginnings.
PMID: 40572124

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