10 Things My Mom Does To Support Feeling VIBRANT at 77

My mom is almost 77 and my role model for health and a rich life. She has always said that each decade gets better, as she grows wiser;) Here are 10 things I see her doing to support a vibrant, strong, and vital life in her 70s, from a functional health and systems biology perspective.

There are, of course, things we cannot control in our life and with our health. This is not about that. This is instead about the things we can impact. Because there is also a lot we can influence, when we consider epigenetics and what drives health and disease.

My moms parents both died in their early 60s. My grandmother had a stroke in her sleep and she also had breast cancer. My grandfather passed away from prostate cancer far too early. Thankfully, new genetic research tells us that our environment directly impacts our genes, this is called epigenetics. So yes we may be predisposed to different things, but our lifestyle and nutrition turn those genes up/down and on/off.

When we think functionally, including epigenetics, we also know that these factors can and do drive every chronic disease that we associate with aging. 1. chronic inflammation (including immune stressors, emotional stressors, toxic stressors, lack of sleep, nutrient deficiencies, etc), as well as 2. digestive problems (including microbiome imbalances), and 3. metabolic problems (including blood sugar imbalances)

So what does that mean for you?

We all have a lot of control over our health and how we age. We just need to understand what drives health and disease, how to address those root causes, and how to listen to our body when it starts to speak up.


These are the top 10 things I see my mom doing that support long term vitality and health as she nears 80-

1. Actively finds joy everyday. From singing in a chorus group, to playing the piano, to meeting her friends out downtown, to throwing parties, playing pickleball, playing cards, reading new books, celebrating each and every holiday, playing games around the table, counting her blessings, and more. My mom actively looks for and chooses joy in her life. Her life has not always been perfect or easy. She has certainly felt and experienced her fair share of pain. But, she has taught me to and chooses to savor the good times, look for happiness, and practice gratitude each and every day.

2. Stays connected to friends, community, and family. My mom has dear, rich, and long lasting friendships that she regularly nurtures. She visits family and friends, hosts reunions, shows up to support sick friends, organizes get togethers, meets for walks, hugs, feeds, and is endlessly loyal to her people. Family always comes first and has been know to literally gives her people the shirt off their back.

3. Eats mostly at home, whole foods, not restrictive, and always a salad. Growing up we always a fat, loads of fiber, and protein- and this was way before we needed research or wearables to tell us this was the magic formula for health. My mom always sat to eat (and still does). We gathered every night for a family dinner. We prayed. We passed the food. We always had a salad and a veggie along with anything else. We ate home cooked deserts that we sat around and enjoyed together. Our kitchen truly was and still is the heart beat of our home. My mom is not restrictive with her diet. She eats just about everything. But she does have celiac, and for that reason avoids gluten. Although it may be inconvenient to cook and our modern world has a lot of options so we don’t have to, there is magic that comes from preparing food in the kitchen.

4. Walks! Moves, Everyday. My mom has always walked. She walks alone, with friends, in any weather, at any time of day, and she always notices the weather. Movement is part of her everyday life. She is not agro about moving, but joyful. She plays tennis with her friends, ping pong with her grandkids, is always up for a hike, or a yoga class, and is the first to dance and last to leave the dancefloor at any party.

5. Listens to her body. When something is off, she knows it is a sign and is proactive around resolving the issue, or more importantly at resolving what is driving it. This includes when poop changes, if sleep changes, if digestion is off, mood feels off, lab markers change, etc. Our symptoms are messages. How loudly they talk is up to us. Symptoms serve as a ‘check engine light’. I know I have helped her to understand this more in recent years. As a nurse she learned to treat symptoms, as her daughter who practices functionally, I have encouraged her to instead see symptoms as a message that something is off and needs attention. She has incorporated this brilliantly and is wise about listening to her body.

6. Builds muscle. My mom is no gym rat or crazy athlete. But she is serious about consistently working to build her muscles. In the health world, we are starting to understand now that muscle is health. I don’t think we need to have huge muscles, if that is not our preference, but actively building them with resistance training and getting enough protein are both key. My mom still does yoga regularly, works with a trainer once a week, and uses her resistance band daily (she brings even bring thems with her every time she travels). When she was just here visiting she joined me in my daily strength and she still crushes it.

7. LOVES her job. My mom jokes about retiring but she truly loves her job. Although she does not work nearly as much as she once did, her job brings her great joy. She is an RN and a school nurse in the town I grew up in. She knows every teacher, administrator, and many of the children. She has adapted her job over the years to match her needs and interests at different times. She is creative and proactive around keeping her job interesting and in alignment with her goals and needs. She has worked in fast paced ventilator units, taught CPR, worked for hospice, taught non smoking classes, and other creative variations.

8. Does not stress much or spin out. My mom can let things go. She can forgive people and does not hold much of a grudge. I love the phrase ‘spin out’. It refers to the reaction we have to what happens to us in life. Things happen. Yes, that is inevitable. But it is how we react to them that makes a big difference. For example, if we burn our hand on the stove, that hurts. No need to cover that up or pretend it doesn’t. I am not talking about toxic optimism. However, what happens after that is what matters. Do we ‘spin out’ and go into ‘why does this always happen to me? now I can’t cook! I don’t have time for this! What will a burn look like on my hand? Will it cause me problems tomorrow? Next week? What if I do it again? and so on and so on. Yes, hurts. Feel it. Then, we move on. My mom does not spin out much. This is incredible for mental health, the nervous system, blood sugar, as well as the biochemistry that goes along with all of it.

9. Rests. My mom can charge hard, don’t get me wrong. But I have memories of her regularly throwing out a blanket out back and laying under the sky and trees to rest in the summers. Putting on the fire and sitting to rest on the couch in the winter. Sitting in a rocking chair with a child often. She takes the time to rest and has even improved at this as the decades have progressed. Rest is so important for our health and how we age.

10. Takes foundational supplements. This is not as sexy as the other ones but my mom does this well. She does not take a lot of extra supplements or chase a lot of symptoms, but she does cover the important bases that have the biggest impacts on overall health. My mom takes a probiotic for her microbiome (which impacts every cell in the body), she takes omega 3 fatty acids for her brain, her nervous system, and the integrity of all of her cells, she takes vitamin D3 and regularly checks those levels so she knows how much to take.


When we understand how these four factors impact our long term health, we can take effective steps to impact how health or disease takes root in our body.

  1. Epigenetics (how our environment impacts our gene expression)
  2. Chronic Inflammation (from emotional stress, immune activation, toxins, poor sleep, nutrient deficiencies, etc)
  3. Digestion (including our microbiome as well as how we break down and absorb nutrients)
  4. Metabolic issues (including blood sugar, energy production)

Again, we cannot control everything. But when we focus our attention on the roots of health and tap into what our body is trying to tell us early on, we can do a lot. This is especially true today, when we can monitor and dig deep into any of these four factors that are relevant.


What do you think contributes to long term health?

Did you have good role models or did you have to establish healthy habits on your own?

Do you find yourself listening to your body before it has to talk too loudly?

Are you trying to avoid chronic disease states that run in your family?

I would love to hear! Please share below.

Janel Ferrin Anderson (and mom here) FNLP, DNM, NC

Janel is obsessed with how the body works and helping people understand how food and lifestyle impact how they feel today and how they age.


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Fired Up Friday- There Is No Right Or Wrong Way To Menopause

I am starting to feel like Menopause is becoming divisive and it is frustrating as hell.

I am sick of our two sided culture and I see it slowly creeping into the Menopause and women’s hormone health arena and it is firing me up.

Let’s be better than this, women folk. There is another way! But before we go there, things are changing for the better. These are the 4 big things I see.

1. I am definitely on board with the excitement around more female specific research and focus on women’s health. It is long overdue. For a long time we have been considered ‘small men’ and most health research has been based on men. Women’s hormones have been been considered too complicated to ‘control for’ in research so we were largely skipped over.

Research is changing and I am stoked.

2. There has also been a recent clarification around the Women’s Health Initiative research done in 2002 around women’s hormone therapy. In a nutshell it was not great research, as it did not clarify the kind of hormones used (synthetic), how old women were, how long it had been since menopause, and other factors. In result hormone therapy was vilified and thought to increase women’s chances of getting heart disease and breast cancer. We now know that bioidentical hormone replacement therapy is a wonderful tool for many women.

The dialogue around menopause is changing, which is wonderful. (there is actually dialogue here, so that alone is a change)

3. The third thing I see changing is that women are learning about their body and their hormones. This is empowering us to take agency over our health and know how we can use various tools and lifestyle changes to improve how we feel as hormrones change monthly and at times of bigger change- puberty, pregnancy, perimenopause.

Women are choosing to understand their body and this rules.

4. Finally, there is more research around what drives symptoms, what drives disease, how genetics can be impacted by our environment, and how we can be proactive and prevent future disease states. This allows us to address the root causes of health and again take agency over our body and daily choices.

Focusing on root cause and prevention is a wonderful improvement for women and health in general


However, despite all of these awesome changes, what I see now is two teams emerging-

  1. The ‘you must be on hormone therapy if you consider yourself an educated and progressive woman and if you want to do menopause right’ team
  2. The ‘menopause is natural and I am taking nothing to get in the way of the natural transition’ team

I am here to scream from the mountain top that you do not have to pick a team. There is no right way to menopause, despite what anyone tries to tell you.

If you choose to use hormone therapy to help improve how you feel in perimenopause or menopause, that is wonderful. If you choose not to use hormones as you move through perimenopause or menopause that is wonderful too. If you use some hormones for a little while, until symptoms settle, that is wonderful also.

Again, there is no right or wrong. You just need to find what works for your unique body, your goals, your motivation to make changes, and your health.

Here is the thing- we are all going to go through menopause. There is not stopping that process. It can be debilitating for some women and symptoms can last for years for some while others don’t notice the changes as much. Symptoms can start as early as our late 30s. For many women, perimenopause is the more tumultuous with bigger swings. Since estrogen and progesterone have receptors all over our body, changes impact our brain, heart, bones, muscle, metabolism, gut, sleep, mood, and more. There are tools and lifestyle changes that we can use to ease our symptoms and reduce our risk for future problems. One of the tools to improve symptoms is using bioidentical hormones- estrogen, progesterone and/or testosterone. But there are other tools and they are not mutually exclusive to hormones, they include

  • Working on your gut microbiome, which directly impacts hormones
  • Supporting your liver end detox pathways, which impact hormones
  • Making sure you have optimal Magnesium, Zinc, B12, D and other vitamins and minerals as those impact how our body ages and how hormones change
  • Optimize blood sugar and how our metabolism changes with hormone changes
  • Reduce chronic inflammation, as inflammation impacts hormones and symptoms
  • Improve sleep, as sleep makes everything work better and improves blood sugar
  • Cradle the adrenals, HPA axis, and our stress response, as cortisol is the bossiest hormone that makes other hormone balance more challenging
  • Build muscle, as muscle is medicine as we get older and lose hormones
  • Improve digestion as that impacts hormones and also changes as hormones change
  • Utilize herbs and nutrients to ease symptoms such as GABA, Vitex, adaptogens, Valerian, more

We are lucky to have so many tools, increasing research, community, and information available to support women during this big transition, or initiation really. We work on all of the things listed above in the Hormone Club and they are relevant if you do or do not choose to use HRT.


With so much change happening in women’s health at midlife, I think the pendulum is swinging. In result, I am seeing the two sides emerge.

I believe that Perimenopause and Menopause are an initiation, a rite of passage, one that we have the potential to emerge on the other side a new and improved version of ourselves. HRT or not.

We do not want to suffer more than we have to though in the process of Perimenopause, Menopause, and into Post Menopause. So whatever tools you choose to use on your journey, which for most of us will be many, I hope you feel empowered and confident in your choices. I hope you understand your body and how it is changing. I hope you do not feel judged for your choices and I hope that you do not judge others. And above all else, I hope you emerge on the other side wiser and kinder and more badass and sure of yourself than ever.

What about you? What are your beliefs around this change?

xoxo Janel

Janel Ferrin Anderson NC FNLP DNM

Janel is a board certified nutritionist, a certified functional medicine nutritionist and doctor of natural medicine. She is obsessed with helping people understand their body better and supporting them to improve health. She specializes in gut health, hormones, autoimmune disease, and energy. Janel has a mother that has taught her that with each decade life improves and women become wiser and more sure of themselves. Learn more about Janel here.

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NEW HORMONE ALUMNI OFFERING- Hormone Club Year Long Membership

In response to several requests, I am excited to announce that I am adding a year long monthly tune up community for Hormone Club Alumni.

We will meet together monthly, on the second THURSDAY of the month at 9am (in Truckee) and 6pm (virtual) pacific time. Recordings will be made available. This is going to RULE.

Hormone Club Alumni only, please (meaning, you have taken The 6 week Hormone Club in the past).

Why join the alumni year long Hormone Club?

  • Stay connected with like minded women going through Perimenopause and Menopause
  • Stay connected with Janel throughout the year and bring any health questions to our meetings
  • Gain access to updated Hormone Club course content
  • Get email reminders about ways to optimize hormone changes in Peri/Menopause (tips, tricks, remedies, herbs, foods, recipes, supplements, etc)
  • Make sustainable changes throughout the year and hold each other accountable
  • Dig deeper into how hormones are changing and where you are at in the process. Share stories and experiences, learn from each other
  • Be supported and held accountable all year as you peel back layers of your hormone health onion
  • Have time for individual coaching and problem solving, ask all those questions you have
  • Dig deeper into sleep, energy, mood, gut health, weight, etc
  • Learn tricks and tips from each other that work
  • Add small habits all year that are effective at improving health
  • Have the time and space to try things and discuss
  • An affordable way to work on health
  • Share successes and challenges
  • Dig into specific labs
  • Unravel the emotions and energies attached to Menopause
  • Message each other during the month to stay accountable, tackle new goals, share insights ,etc
  • Be part of the inner circle!!
  • Make changes to feel your best that last
  • book recommendations, podcast recommendations- discuss any of these
  • NEW- new recipe/menu planning software available to make things easier in the kitchen!! This is incredibly valuable on its own. Instant access to creating meal plans, recipes, and shopping list. So easy. So yummy. So helpful.

Space will be limited


Sample monthly meetup- Start class by sharing where we are with our cycle or menopause journey, share struggles, share victories, discuss topics such as mood, libido, gut health, joint pain, sleep, labs, energy, spend time working through individual situations/cases/symptoms, discuss podcasts, etc.

In between classes stay connected via message board about- favorite products, books, podcasts, struggles, victories, remedies, accountability, menus, recipes, elixirs, supplements, etc

Hope to see you there! This community will be an awesome way to continue to work towards greater health and function in an affordable way

As always, reach out with questions. Email me janel@mountainrebalance.com

Haven’t done the Hormone Club yet? Check that out here and sign up for next winter!!

xoxo Janel

Sign Up Now For Year Long

$39/month for 10 months, charged monthly


MEET UP DATES-

  • Thursday March 14th
  • Thursday April 11th
  • Thursday May 9th
  • Thursday June 13th
  • Monday July 8th**** note day change
  • Thursday August 8th
  • Thursday September 12th
  • Thursday October 10th
  • Thursday November 14th
  • Thursday December 12th

Interested in meeting in person on Thursdays at 9am? Let me know! We can do that if we get enough people interested. Sign up and you can do either the noon in person or 6pm online

Can’t make a session? No worries. Recordings will be available to our small and intimate group and we will stay connected on the message board.


As always, Alumni can also choose sign up for the Full 6 week Hormone Club in January at the Alumni discounted rate of 50% off!! Promo Code HormoneAlumni50%. (**Only for women who have already done the Hormone Club once before). Or do the entire year!

Mini Self Paced Course- Functional Foundations Bundle

This is a tangible way to move towards health in powerful ways, no matter where you are coming from.

Do you want to learn about what drives health from the deepest level and understand your body better?

Do you want to learn the most effective ways to impact all of your body systems so you feel good today and moving forward?

Do you want tricks to help make changes?

Do want to do this on your own time and not mess with technology?

If so, you don’t want to miss the first health bundle now available-FUNCTIONAL FOUNDATIONS

This Bundle rules. It includes instant lifetime access to-

  • Guidance from 8 health experts (learn more about them here)
  • 15 short videos about what drives health. Topics include- Functional Foundations of Health intro, 3 Roots Of Health, How Food Impacts Us, Building a Plate, Guided Meditation Practice, A guided Relaxation, Boundaries and Alcohol, Blood Sugar Foundations, 3 Non-Negotiables to improve any symptom, Meet Your Macros, Chronic Inflammation, Tend To Your Microbiome, A guide to choosing Supplements, Sleep Better- Top strategies to improve sleep, Habit Change How-to
  • An accountability chart to help you make new powerful habits part of your life (this is so helpful)
  • Building a plate cheat sheet (print and put on fridge)
  • Nutrient dense foods packet
  • Healthy food staples and why
  • Grocery list for a healthy kitchen (print and take to the grocery store!)
  • Eating the Rainbow chart
  • 1 health focused and beautiful weekly menu plan and recipe book
  • Helpful links, info and discounts around supplements
  • ACCESS TO CUSTOMIZABLE AND INTERACTIVE MENU PLANNING GUIDE, RECIPES, AND SHOPPING LISTS

All of this in one simple email or access anytime on Healthie.

Watch anytime. Keep for life.

THIS IS INCLUDED IN THE ASSESSMENT PACKAGE (if you get an assessment down the line, we will take this price off your package)

More bundles coming soon! 
- Digestion Bundle
- Autoimmune Bundle 
- Sleep Bundle
- Mental Health Bundle 



Janel Ferrin Anderson FNLP, DNM, NC

Janel is a board certified nutritionist, a certified functional medicine nutritionist and doctor of natural medicine. She is obsessed with helping people understand their body better and supporting them to improve health. She specializes in gut health, hormones, and energy. Learn more about Janel here.

Check out upcoming group events here





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Do I Need A Test To Know If I Am In Perimenopause?

First off, what is Perimenopause?

Perimenopause is when women’s hormones start to change around our 40s as we approach Menopause. For some women this is just a couple of years and for others it can last many years. The primary hormones that change are Estrogen and Progesterone (but many others are impacted). Some women don’t have many symptoms during this time but most do. It can feel like you are losing your mind when you don’t understand what is going on. Symptoms range from insomnia, to anxiety, to heavy bleeding, to short cycles, to weight gain, and more. Hormone changes start off slowly and increase in intensity as you move towards menopause. For many women, this is the more turbulent time.


What most people do not understand about Perimenopause and Menopause is

  1. Hormones in Perimenopause and into Menopause typically change in a methodical order. Progesterone dropping first, followed by estrogen fluctuating up and down erratically for a period of time, then estrogen dropping. Each scenario comes with unique symptoms. When we understand the order and what is happening we can better find the right tool to help (and feel less crazy!).
  2. There is a lot we can do to minimize and mitigate these symptoms and improve how we feel and age.

So, do I need a test to confirm I am in Perimenopause?

In a nutshell, no. If you are in your 40s or 50s and start to feel things change, while still cycling (aka getting your period) you can assume you are in Perimenopause (after of course you rule out other more serious issues with your provider). There is no test needed to confirm Perimenopause itself. Some people test for FSH (follicle stimulating hormone) but this is fluctuating wildly during this time and most practitioners do not value this marker unless you are looking to see if you are in Menopause itself.

Some women enjoy looking at A Dutch Test to dig into cortisol, progesterone, estrogen, hormone metabolites, melatonin, testosterone, and more. This can be helpful to get an idea how your adrenals are functioning, how you are metabolizing estrogen (phase 1 and phase 2 detox), to monitor if you are doing bioidentical hormone replacement therapy, to see how much progesterone and estrogen you are producing, to check in on testosterone, and learn how best to impact your hormones. But there is a ton you can do before this and it is not necessary just to confirm Perimenopause. (find more on other midlife lab tests here)


What can I do to improve how I feel in Perimenopause?

There is a lot we can do to improve how we move through Perimenopause and then Menopause (and don’t wait for symptoms, these tricks work best over time). First off, we want to work on ovulating as long as we can to keep progesterone flowing while it can. This might include getting specific nutrients, improving digestion, reducing stress, or more. Then we want to take clear steps to keep our body functioning best and replenished so when hormones do change we ease through as best we can. This could include reducing chronic inflammation, getting certain nutrients, becoming metabolically flexible, etc. We also want to work on all the systems that impact our hormones including detoxification, our microbiome, digestion, toxins, and our nervous system. Then we can use herbs and foods or medications to ease symptoms as they come. And finally, it is also incredibly powerful to spend time leaning into the energy of midlife and how we want our wiser years to feel and look, because this can be an incredible and powerful transition.


So why did I use the picture I did for this post?

When my pal and I were out on the trail recently, not quite in fall, not quite in winter, struggling along the way as we cycled, it reminded me exactly of Perimenopause. Perimenopause is not quite our prime reproductive years, nor are we in our wise years yet, it is the often tumultuous time in between phases, while we still cycle and often struggle. This day on my bike was exactly that! These are the things that run through my mind on the trail:) And let’s be honest, these are the things we love to talk about together.


Are you feeling any changes in your 40s and 50s? What are you doing to improve how you transition? I would love to hear about it!!

The Women’s Hormone Club is 6 weeks every Jan/Feb (changing to 8 weeks!!). Join the fun and feel your best. We will dig into everything you need to know and do to ensure your perimenopause and menopause are smooth and empowering.


Janel Ferrin Anderson NC FNLP DNM

It is my mission to help people understand their body better, how it works, how it changes, how it is impacted by our world and how we can improve symptoms and function while preventing future health issues. I use science, education, food, lifestyle, herbs, and nutrients, to shift the body towards better function. I focus on midlife mountain women but am happy to work with anyone who wants to take charge of their health.

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5 Steps To ROCK Midlife Hormones And Emerge After Menopause As The Greatest Version Of YOU

The truth is, midlife hormone changes are intense.

These changes start around 40 and often last many years, up until things settle into a new norm after menopause.

The journey to and through Menopause can shake us at our core- physically and emotionally.

We are all going to go through it but how that happens and how we emerge on the other side is largely up to us.

Some women have been dealing with challenges each month as hormones change throughout the cycle, while some women have been moving through the monthly cycle with ease until perimenopause. Regardless, when our hormones go through midlife changes as we near Menopause, most of us get pretty rocked- mind, body, spirit or all.

But here is the thing, it doesn’t have to suck. However there is not one herb or medicine that is the magic ticket.

For most of us, hormones start changing sometime around 35-40 years old. Often the changes start off slowly, where we are hardly aware, then as time continues our hormone changes increase and more symptoms may show up (and more frustration and confusion as we can hardly recognize ourselves and feel like we are losing our minds).

We aren’t taught that this change happens in a methodical and predictable order, even though it does not feel like it. Although the timing and speed varies, the order of hormone change is often consistent. Understanding this order can keep us from feeling like we are losing our minds, give us effective tools to relieve symptoms, and help us feel comfortable leaning into the energetics of this big life change so we emerge as the best version of ourselves.

Again, our hormones impact every part of us. There is not a cell in our body that does not feel the change at midlife and our body/mind has to recalibrate: Our immune system, brain, muscles, bones, skin, drive, libido, relationships, mood, sleep, and even susceptibility to future health issues. They are all impacted.

I love doctors, I am married to one, but the medical system does not have many tools to help during this phase (nor do they really even understand it!). Most often women are prescribed the pill, an antidepressant, or more recently weight loss drugs to mitigate midlife symptoms. And yes there is a place for meds, but that is not the only answer and there is a lot you can do to impact how you transition in midlife that supports your entire body to age healthy and strong.

So what do we do if we want to feel healthy, strong, empowered, and ROCK this phase of life? Here are my 5 steps you need to address to crush midlife and beyond. Any one of them will support your journey (and we work on all of them together at The Women’s Hormone Club).

1.Learn about what hormones change and when.

This is INCREDIBLY EMPOWERING. As different hormones change different symptoms might emerge and different tools work at various stages. In a small nut shell- Typically it is progesterone that is the first hormone to become irregular and eventually drop low. With this we might feel new anxiety, lose precious sleep, have shorter cycles or mid cycle spotting. Next Estrogen goes haywire. It can go sky high and then plumet to a new low and repeat that at an unpredictable pace for a while. That is the time symptoms can be all over the place as we might suffer from low estrogen and high estrogen month to month. Cycles might start getting longer during this time and bleeding may become heavy. Finally estrogen hits a new low and stays low. That is when women often experience midsection weight gain, longer cycles or skipped cycles, hot flashes, etc. Eventually things settle to the new norm hormonally and how your body is functioning impacts how this goes and how you feel. Do you know where you are in the process?

2. Use nutrition and lifestyle to improve how your body functions and how you feel during this time. Address the ‘terrain”

We are not victims to our hormones and there is actually a lot we can do to impact our hormone symptoms, this is true for our monthly cycle as well as bigger hormone shifts like Perimenopause and Menopause. By giving our body what it needs to make, process, receive, metabolize and clear out our hormones many people find huge relief and reduced symptoms. There are simple and clear steps that improve how we feel including working on our microbiome, supporting detoxification, reducing chronic inflammation, supporting our hpa axis (stress), optimizing blood sugar, reducing toxins that disrupt hormones, restoring circadian rhythm, tuning up digestion, addressing any nutrient deficiencies, and getting proper nutrition from food to make happy hormones and our body. Any one of these will help. Start small. More protein? Morning light? Bone broth? Enough magnesium? What one thing do?

3. Add tricks and tools to mitigate and reduce hormone symptoms.

Our hormones are going to change, there is no stopping that process. However, we don’t want to feel awful as that happens. Working on the steps above helps relieve a lot of distress but we still might need support as the various hormones change (I did!). So, as needed, there are effective tricks for mitigating symptoms that arise as each of our hormones fluctuate and eventually drop. We can use nutrients, herbs, acupuncture, breathwork, meditation, amino acids, hormone replacement therapy, or other tools to ease our transition. But no one tool works for every phase. That is why understanding what is happening is magic! It makes you the expert of your body.

4. Tap into what is calling your soul for the second part of life.

There is more than just the physical part of menopause when in comes to change. There is a spiritual component that when we give ourselves the time and space to lean into, we have the ability to step into the best version of ourselves yet for our next season of life. It is an empowering time to consider how we want to live the second half of our lives. Now that our people pleasing hormones have done their work, who are we? What calls to our heart and soul? How do we want to emerge after Menopause? This is a step that we can easily be overlook but it is an opportunity for an incredible and meaningful life upgrade as we step into our wise years. Have you spent time here? It requires some quiet and mindfulness and yes, you have time.

5. Connect with community.

Why do we all navigate this on our own? It can be isolating and frustrating. I believe in the power of coming together, sharing, connecting, and supporting one another. Joining or creating a group of women to share openly with is uplifting, validating, and can improve our menopause journey.

It is never too early or too late to start addressing these 5 steps. And the cool thing is any one of these you choose to focus on will support your body, brain, and soul for decades. Pick one small thing and jump in. Or join me at The Women’s Hormone Club and get support.

What has your journey been like so far in midlife? I would love to hear about it.


VIDEO- But there is so much you can do to ROCK it

Janel Anderson NC FNLP DNM

It is my mission to help people understand their body better, how it works, how it changes, how it is impacted by our world and how we can improve symptoms and function while preventing future health issues. I use science, education, food, lifestyle, herbs, and nutrients, to shift the body towards better function. I focus on midlife mountain women but am happy to work with anyone. Learn more about me here

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https://mountainrebalance.com/?p=4474
spring cleansehttps://mountainrebalance.com/?p=1884
     

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Functional Lab Testing For Midlife Health- Is It Worth The Cost?

The information that we can learn from functional lab testing is incredible, but the price tag can also be a lot. What do we do when we want to reduce symptoms and feel our best but not go broke in the process?

First off, what is functional lab testing?

Functional lab testing helps us see exactly what is going on in the body, or “check under the hood” so to speak. They help us get curious around what might be driving symptoms (root cause), even if there is not a disease to diagnose. We look for optimal values, not just diseased states that require medical intervention. We use these results to support the a person and their body to function better so symptoms resolve, health goals are met, and balance is restored for health today and health in the future (even reducing risk of diseases associated with aging such as Alzheimer’s, Cardiovascular disease, cancer, etc). Often people go to these when everything appears normal with their physician but they know something is off, or if they want to address the ROOT CAUSE of their symptoms. They can involve blood, urine, saliva, poop, hair, or interstitial fluids.

In my opinion these labs can be incredibly valuable but most often are not the first step and are often over used at the expense of patients/clients. Yes, there is a lot of value to the information but some basic cleanup to support digestion and reduce inflammation first can relieve a lot of symptoms and can help us see what Labs will be most helpful.

I encourage the people I work with to establish a few foundations before (or along side) specialty labs. These foundations include-

Working on the foundations create the environment for health to take root. It then becomes more clear what labs might be most beneficial, if they are even still needed at all.

There are endless Functional Labs these days but the ones I find most helpful and use most often include-

  • Functional blood work (blood)- There is a lot of valuable information here when you look beyond standard values and biomarkers that your physician runs and when you understand how the values relate to one another and body systems. This is my favorite place to start. Functionally we look at a narrow value range to see where slight imbalances might be driving dysfunction and preventing healing. We also look at biomarkers that tell us about inflammation, how our body is using nutrients, genetic factors, antibody values, and more. There is a lot we can do to turn the dial towards health when we review labs through a functional lens. This is a relatively affordable way to track and monitor body systems over time. (new package available offering this and a consult)
  • Dutch Hormone Test (saliva and urine)- This lab is incredible for seeing what is going on with many hormones and systems including- stress throughout the day (cortisol and DHEA), ovarian hormones and how we are metabolizing hormones (estrogens, progesterone, testosterone and all the symptoms that might arise when these are off), sleep (melatonin and cortisol), and even some neurotransmitters, etc. (If you are planning to use bioidentical hormone, bHRT, I definitely recommend this lab first). This is also great if you are looking to prevent breast cancer or find greater hormone balance to relieve any symptom. This is an incredibly helpful and actionable lab that gives us a ton of information.
  • Vibrant gut health test (poop)- I love this lab to see how digestion is functioning (enzymes, bile, stomach acid- how food is breaking down), if there are any microbiome imbalances (this can impact so much including cravings, headaches, weight gain, mood issues, hormones, energy, and more), how is gut inflammation (again, this can impact every part of our body), gut immune activation (food sensitivities, infections, parasites, etc), leaky gut (the integrity of the barrier function of the small intestine which plays a role in so many chronic symptoms and drives inflammation), etc. Even if we are eating a wonderful diet of whole foods, if there are gut imbalances, we will likely struggle to reach health goals.
  • Nutrient Panel (blood)-We can look at current nutrient levels as well as genetics that might influence how we utilize certain nutrients. We can look at vitamins, minerals, amino acids, fatty acids, etc. Often times there are gaps that we need to fill to reach our health goals. This is an in incredible way to understand exactly what your unique body might need.
  • Continuous Glucose Monitor (interstitial fluids)- This is definitely another favorite, especially for women as our hormones change in perimenopause/menopause. This tells us exactly how we are responding to stress, foods, sleep, movement, etc all day and night. We can see how the changes we are making impact our metabolism and is one of the greatest ways to find motivation to make change.
  • Other labs with great value- Organic Acids Test, Heavy Metals, Mold Testing, Food Sensitivities, Allergy Tests, Genetic testing

I recommend not making the mistake of running a ton of expensive labs before you work on the foundations. I have so many clients that come to me with thousands of dollars in fancy lab work but who still are not sleeping well, pooping everyday, getting enough protein, digesting their food well, or understanding their body and how it works/changes, etc.

In midlife, with so much changing with hormones, and those changes impacting every single part of our life and body, often women are interested in running labs to see what is going on. Again, they can be helpful but most helpful is first learning exactly how hormones change, what is normal, what is not normal, how to impact them, and how to make changes to food, lifestyle, nutrients, herbs, etc to support each of the stages of hormonal changes in midlife (we do all of this in the Hormone Club).

Women are often surprised to learn how many years hormones change before menopause and how there is a methodical process to it all. When we understand the process it is empowering. It is often surprising to learn how much these changes impact including- sleep, mood, weight, cravings, energy, drive, motivation, relationships, endurance, immune function, skin, libido, and more. It is also often surprising how much we can impact this process and how we feel.

Have you had any functional lab work done? Was it helpful? Explained well? Are you interested in any? Have you addressed the Foundations first?

So are they worth it? I would say Yes, but…

Yes Functional Lab Test can give us incredible insight but you want to make sure you work with someone who can explain them clearly, give you solid action steps to turn the dial towards health, that you address the foundations first, and learn about the hormone changes that happen in midlife.


Join me in The Hormone Club if you are a women 40+ who wants to understand her body better, how it is changing, and how to impact symptoms and health in midlife. 6 week course, recorded lessons, 3 week cleanse, live group meetings, optional lab work available.

Join me in the Spring Cleanse if you want to learn about detoxification, how to support the liver, get recorded lessons, 4 live group meetings, and a 1 week nourishing spring cleanse.

Join me for The Fall Energy and Metabolism club to dig into all things metabolism and energy related. Opportunity to use an optional CGM (continuous glucose monitor).

Lookout for new and affordable health bundles coming soon from Mountain Rebalance!

Janel Ferrin Anderson FNLP, NC, DNM

It is my mission to help people understand their body better, how it works, how it changes, how it is impacted by our world and how we can improve symptoms and function while preventing future health issues. I use science, education, food, lifestyle, herbs, and nutrients, to shift the body towards better function. I focus on midlife mountain women but am happy to work with anyone.

WOMEN’S HORMONE CLUB- JANUARY
ENERGY CLUB- FALL

Mini Course- Functional Foundations Bundle- Gain instant lifetime access after you purchase this package

Health Maps- The Missing Piece Of Your Health Journey

For anyone feeling overwhelmed with information, or who is struggling to resolve chronic symptoms, or who wants to understand their body and function their best- what we are missing today are health maps.

Making health maps fires me up! Because they work. And because it feels like the missing piece in healthcare today.

So many people are getting lost with so much health information coming at them. Getting lost in fad diets and quick fixes that don’t work. Getting lost with practitioners who give up when goals are not reached. Getting lost with practitioners who dismiss their symptoms or don’t have the tools to help. Getting lost with protocols that don’t consider the individual. We need a clear framework to stay grounded and on track, at a pace that is right for each of us.

If you want to step forward and take charge of your health in a calm and effective way so you can feel your best and reach your goals, read on.


Maps keep us from getting lost

Maps allow us to move at our own pace

Maps bring clarity and understanding of the big picture

Maps allow us to feel calm and grounded knowing that if we get stuck in a rut or vear off trail we know exactly where we are how to come back on the path

Maps show us all the places we might want to stop on the way

Maps remind us of how all of our efforts fit together to get us to where we are going


I invite you to calm and clarity with me. The answer is a health map. Let me explain.


In working with hundreds of people to resolve symptoms, balance hormones, improve digestive function, reverse autoimmune issues, prevent future health issues, and establish robust energy- I have learned 4 truths.

1.First off we are all different. Not only in where we are coming from health wise and genetically but also in how motivated we are to make changes. There is no one size fits all protocol, approach, or pace. People need time to heal in a way that works for them and we need plans that focus around the individual.

2. Health is intricate in today’s modern world. We are still wired in 50,000 year old biochemistry but our modern world does not match this. There is so much that impacts how we function and contrary to what we might have been taught, all of our body systems are in fact connected. There is no magic protocol or pill that works for everyone. When you work methodically, addressing the roots of health and each of the body systems impacting your condition, there is a lot you can do to turn the dial towards improved health. This is true for people who are already doing a lot right and this is especially true for complicated conditions.

3. I have learned that people are motivated by understanding WHY specific recommendations are made and are empowered by understanding the workings of their own body. This gives them agency, independence, and motivation.

4. There is a ton of information is out there for you to take in. It is often helpful but can be overwhelming to know what is true, what is effective, what order to approach things, what will work for you, or how it all fits together. So many people come to me frantically trying so many different tricks (diets, herbs, supplements, lab testing, etc) but don’t understand how it fits into the big picture, what to focus on, and where to turn next.


One solution I have found that works incredibly well for people looking to feel and function their best not just today but for decades to come is making health maps.


Health maps allow us to see the big picture and stay grounded.

Health maps show us where there are short cuts and where we need to stick to the route.

Health Maps are a framework that allow us see how all of our body systems are connected and do not exist in isolation as we have been trained to think. Often times what moves the dial most, we may have not even considered as a factor contributing the the problem (for example how our detoxification impacts our hormones, or how our microbiome impacts our mood, or our stress impacts our weight, or how gluten impacts autoimmune, etc).

Health maps provide us space to move at our own pace on our health journey and leaves room for all of the layers to unfold at their own time.

Health maps give us clear steps to turn the dial towards greater health and function. We can start with the simple stops first and move forward only as needed.

Health maps remind us WHY we are making certain efforts and remind us that they are part of the process, not the end stop

Health maps can bring us back on track if we do get lost on our health journey or if we are not getting to where we want to go.

Health maps allow us to see where each ‘fad diet’, supplement, lab test, practitioner, or health hack fit into the bigger picture and may or may not have a place

Health maps provide a framework to track our efforts and progress so we don’t get lost along the way or end up going in circles.


So how do Health Maps work in practice?

In my groups we map out each topic clearly so you have a framework to come back to and work from. People can adapt it to their life and preferences but remain grounded in how all of our body systems impact our goal. You can take the small, clear and methodical steps around each stop on the map AND come back to the big picture when you want.


In The Hormone Club we map out everything that impacts our hormones and how this changes as we age. The amount of hormone, type of hormone, how it is detoxed, how it is received in our body, how they change over time, how they work together or against each other, how they are impacted by various body systems, and all the ways we can impact them to feel and age our best. Our hormone maps allow us to work at a pace that is right for each person. We can choose the lowest hanging fruit first and move on as needed.

An example of one of our hormone maps at The Hormone Club. This keeps us on track and calm along our journey to hormone balance and to feeling and aging our best. From here we can move to small action steps at each stop along the way.

In The Energy Club we map out energy and blood sugar as this impacts every body system and changes as we age. We map how we make energy, what impacts it, what might be causing us challenges, how it changes over time, how different body systems impact it, etc. Again, we go for the easiest and most impactful steps first and then move around the map as needed to reach our unique health goals at a pace that works for each individual.

An example of one of our Energy Club maps that we use to keep us grounded and moving towards our goals. This reminds us why we are taking the methodical steps during our time together.

When I work one on one with people we dig into everything YOU. We map out all the body systems that might be impacting your health and possibly holding you back from reaching your goals. We consider what labs might be relevant, what efforts you have already made and track those, and where you want to go. Then you get to pick where to start, how fast to proceed, what your end goal is, and how you want to get there. Some people like to lead and some like to follow. It works either way with a map.



I also love mapping out complicated conditions and Root Causes that can impact our entire body such as what drives inflammation, what chronic stressors are, what impacts the health of the microbiome, causes of headaches, insomnia, constipation, mental health, digestion top to bottom, and more.

Want to see my inflammation map? Email me and I will send it to you.

Constipation Map. This keeps us grounded as we work to resolve the problem

So I guess you could say I am a map maker and trail guide as well as a nutritionist and doctor of natural medicine. I love working alongside people who want to step into their health in an empowered way but who also want results.

What do you think?

Can you see how having a map can keep us grounded and on the path towards greater health in a calm and grounded way? So we can work at our own unique pace?

Have you ever felt overwhelmed and confused about what matters and what efforts to prioritize to feel and function your best?

Stop getting lost down health rabbit holes that worked for someone else and start moving calmly and methodically on your own path to health. Find someone to make you a health map! They rule.

Janel Ferrin Anderson NC FNLP DNM

It is my mission to help people understand their body better, how it works, how it changes, how it is impacted by our world and how we can improve symptoms and function while preventing future health issues. I use science, education, food, lifestyle, herbs, and nutrients, to shift the body towards better function.


Women’s Hormone Club
Energy Club

8 Things I learned Using a Continuous Glucose Monitor Plus A Bonus Quiz To See How Glucose Is Impacting You

Janel Ferrin Anderson NC FNLP DNM

As a fit and health savvy woman in my mid 40s I was really surprised how big of an impact blood glucose had on my body and how I felt and what a big impact I could make with this information.

Wearing a continuous blood sugar monitor has been a powerful way to connect with my body in a new way, to connect the dots between how I feel and what is going on inside, and to actually improve how I feel on a day to day basis (and the science tells me I am also preventing future degenerative diseases too, sweet). Wearing a CGM, as they are called, provided me with some concrete action steps and areas to focus on, especially at a time when my hormones are changing and my body is reacting to glucose/carbs differently.

Here is a list of symptoms that can be a result of dysregulated glucose according to the research and work of Dr. Mark Hyman and Biochemist Jessie Inchauspe- cravings, fatigue, brain fog, infertility, acne, wrinkles, insomnia, hot flashes, pms, anxiety and depression, headaches, stubborn weight gain, early cellular damage and aging from chronic inflammation, oxidation, and glycation.

Although these might not be a not a disease state, they absolutely suck. And there is so much we can do to reduce these symptoms that we consider ‘normal’. I want optimal health, not just what is considered ‘normal’. Focusing on glucose is one powerful way to impact so many symptoms and how our cells age.


First off, a few basics. Our blood sugar, or amount of glucose in our blood, is meant to rise and fall throughout the day. We do not want big spikes in our blood sugar, we want happy hills. We also do not want our blood sugar elevated for extended periods of time. Both of these can cause many symptoms as well as long term damage to cells. Both of these can be off despite eating well and basic blood work looking okay. The misconception is that unless you have diabetes or prediabetes this does not impact you. This could not be farther from the truth. This is one of the most misunderstood areas of health that I have seen. Plus, as estrogen changes for women in Perimenopause, our relationship to glucose and carbohydrates changes.

In my experience personally and with working with hundreds of women clinically, optimizing blood glucose is one major way to improve day to day health for all of us, especially women as our estrogen levels change. It is a powerful way to resolve multiple symptoms that seem unrelated AND prevent future health issues. Just because your bloodwork is ‘normal’ it does not tell you anything about glucose highs and lows during the day and night. Having optimal glucose can change a lot.


A cgm is a continuous glucose monitor. It attaches to your arm (no, it does not hurt) and it tells you how you are responding to food and stress all day and night. You read the data on your phone. You can instantly see how your choices impact your biochemistry.

Here are some of the big things I learned by wearing a CGM.

If you would rather skip that information, feel free to jump to the bottom and take the quiz to see if blood sugar ups and downs might be impacting your health and how you function.

#1. Stress was causing huge spikes in my blood glucose despite how I ate or moved my body.

This one blew my mind. No matter what I ate or how I moved my body when certain stressors came up my blood sugar would spike higher than it had all day and then drop low (what goes up, must come crashing down). Wow. These emotional stressors were often based around work or parenting. The incredible thing was how I was able to change this and pretty quickly. By monitoring with a CGM I could see what worked and what didn’t. I already had a regular mindfulness practice but I really worked hard at taking mindful breaks, noticing how the stress felt in my body so I could take action, and then taking action steps to reduce my stress response. The cool thing, it worked! Although this took several steps, 2 of my favorite and most effective in the moment stress reducers are 1. Heart Math and 2. Playing ‘Right Now’ (if you have worked with me you likely know/use both of them).

#2. My afternoon bonks, usually around 3pm, were all about my blood glucose

When I first started using the CGM I could see how my typical glucose bonks in the afternoon were exactly when I had a hard time working, felt fatigued, I also craved sugar, or a beer at that time to pick me up. The crazy thing was how this changed after a few months of mindfully working on my metabolic flexibility. Now, I can typically go from lunch to dinner feeling pretty balanced and without noticing any dips. If I want a treat or a beer I can choose that for pleasure instead of needing it for a pick me up!

#3. My hot flashes and insomnia were all about my blood glucose

When my blood sugar was dysregulated during the day, meaning more ups and downs than optimal or when it was elevated for a large part of the day from snacking or stress, my blood sugar was all over the place at night too!! The ups and downs during the night were directly linked to my insomnia and to my hot flashes at night!! This was another ‘ah ha’ moment for me and fun to watch change. No more hot flashes for me.

#4. Burning fat and losing my new midsection weight was NOT about working out more, instead it was about becoming metabolically flexible and optimizing my glucose curve

As an active mountain athlete it was weird when I started getting a little thicker around my midsection, especially while I had increased training for an ultra marathon. It didn’t seem to matter how much I worked out, my mid section was getting thicker. I am by no way saying we should all look the same way we did in our 20s but something was definitely changing. The wild thing was after working with my glucose and metabolic flexibility I found that I lost my midsection weight by actually doing less and instead by lowering my glucose curve. Science is so cool and our metabolism is incredible. For me reducing stress and increasing metabolic flexibility (aka burning fat) was key.

#5. My anxiety and sleepiness were often a blood sugar high or low

Being able to check my blood glucose when I was feeling anxious or sleepy was powerful way to connect the dots. Turned out most of the time I was anxious or overcome with the need to nap during the day, my blood sugar was either spiking high or had dropped very low both from dysregulated glucose over time. Especially with my hormones changing my sensitivity to glucose in my 40s, and with both of these symptoms becoming worse recently due to this, this was an incredibly empowering connection to make. Both of these symptoms have improved with better metabolic flexibility and when they do occur I know exactly what I need to do.

#6. Salty processed foods like chips and corn nuts and corn chips spiked my glucose way more than I thought. I was better off with a snickers!

I learned a lot about what foods specifically helped and what foods hurt my glucose curve. This can be different for everyone. Some were obvious, like drinking alcohol on an empty stomach and pancakes for breakfast. But often some foods surprised me, like choosing corn nuts as a treat instead of candy after a day skiing and seeing my glucose spike 100 points (keeping spikes under 30 or 40 is optimal). I was also shocked at how the order that I ate food made such a big difference in how high by glucose spiked. So cool.

#7. Lunch was really important for me to get dialed

When I first started out on this I was not great about lunch. It was the hardest meal of the day for me to get dialed. On days that I did not do a good job with lunch, my entire afternoon and evening was disrupted with symptoms already mentioned. Now, after months on this, lunch is much easier for me as I see how important it is. But the coolest thing is with more metabolic flexibility now I am able to coast through on days I am not as organized. This is one of the incredible things about optimizing glucose- You feel better day to day but it also snowballs to improve your resilience in the long term.

#8. Athletically, using a CGM allowed me a deeper understanding of when I could run fasted, when I needed to fuel up, how different workouts stressed out my body in different ways, how different choices caused spikes to high even for athletes, and when I could cruise in zone 2 burning fat.

For any athletes out there, using a CGM is great fun and an incredible way to see exactly what is going on in your body. I was not shocked to see how some of my trail food was spiking my glucose but seeing it really helped me make better choices. This was not my primary focus but it remains an insightful way to optimize how my body is functioning in both the short term (aka on a run) and the long term (spikes from endurance food can do long term damage to cells and puts you on a glucose rollercoaster).

My big takeaways for me…..Knowing exactly what is going on in my body rules. There are small and easy action steps to dramatically impact glucose, that help with metabolic flexibility and can reduce so many symptoms while helping my cells stay younger, longer. These are much easier to implement when I can see exactly how they are impacting my body. Optimizing my glucose has had a huge role in reducing so many of my personal symptoms and so many of the symptoms of the people I get to work with.


I honestly learned a ton more but these were some big ones. These are lessons and tricks I will carry forward which I hope will be many and healthy. Please reach out with any questions or share what you have learned from using a CGM. Or better yet, join in October to dig in!


Take this quiz to see if glucose could be impacting your health and symptoms-

  1. Are you a female over 45? (estrogen changes change the way we tolerate glucose/carbs)
  2. Do you wake up in the middle of the night and have a hard time falling back to sleep?
  3. Do you ever get tired after a meal, where you want to take a nap?
  4. Do you regularly bonk around 3-4pm?
  5. Do you have a hard time going 5 hours between eating a meal or snack? Meaning, you stay full for less than 5 hours?
  6. Are you finding it hard to lose new weight around your midsection?
  7. Do you get hangry?
  8. Do you get headaches or jittery when you skip a meal?
  9. Do you eat processed foods or refined grains like pasta, cereal, muffins, breads, chips, etc? Or sugary drinks like chai, kombucha, juices, or smoothies?
  10. Do you drink alcohol or other sugary drinks on an empty stomach?
  11. Are you often hungry all day?
  12. Do you eat small meals, or snacks, or drink beverages other than water or herbal tea all day?
  13. Do you eat a sweet breakfast like oats, smoothies, cereal, baked goods, granola, or fat free yogurt?
  14. Are you a woman with signs of excess testosterone? Such as hair on the back/face/chest, acne or oily skin, fertility problems, PCOS, thinning or balding hair on your head.
  15. Do you have small pieces of excess skin on the neck or armpits (skin tags)?
  16. Do you have any family members that have blood sugar challenges?
  17. Do experience anxiety during the day?
  18. Do you experience brain fog?
  19. Are you an athlete that relies on carbs or sugary foods for fuel?
  20. Do you currently have prediabetes, diabetes, gestational diabetes, heart disease, fatty liver disease?
  21. Do you want to avoid diseases associated with aging such as Alzheimer’s?
  22. Is your A1C over 5.4% Or is your fasting blood sugar over 100? Or triglycerides over 80mg/dl? (functional levels for optimal health vs western disease focused levels)

If you answered yes to 2 or more of these you could likely benefit from optimizing your glucose curve. Most of us can!


A continuous glucose monitor is NOT essential for improving your response to glucose, it just helps. Wearing a CGM is an option at my new Fall Group Class Offering all about energy, glucose, and metabolic flexibility.

Optimizing glucose is one part of The Women’s Hormone Club. It is one of about 8 key steps to help ease through Perimenopause and Menopause with as few symptoms as possible. These two groups go together or can be taken separately. I teach both of them because it is my mission to help people understand their body better, how it changes, and how to impact health from a grassroots approach. Doing that in a group setting is the greatest bang for your buck plus coming together with community is powerful. Are you joining either group? I hope so!

Check out some testimonials of other women who have used CGMs or learn more about the class

Sign up for The Energy Club now. Class starts October 1st.


Janel Ferrin Anderson NC, DNM, FNLP

Janel is obsessed with helping people understand their body better and taking steps to feel and age their best. She has relentlessly studied the science of how food and lifestyle impact health and believes in filling this missing gap in healthcare. When we take a root cause approach we can impact all of our body systems today and for the long haul.

https://mountainrebalance.com/?p=1366. Evey January! Online and In Person Options (Truckee/Tahoe CA)

Learn more about the Spring Cleanse Here

Mini Course- Functional Foundations Bundle- Gain instant lifetime access after you purchase this package

The Energy Club- Metabolic Flexibility and Balanced Blood Sugar- The root of day to day and long term health

An virtual course designed for savvy folks who want to feel, look, and age their best and who want to truly understand their body.

Get the tools you need to understand your metabolism and how energy is made so you can feel and function your best.

Optimal blood sugar is one of the main drivers of both longterm health and how we feel day to day. It is one part of the Hormone Club but such an important one at midlife that I made a mini course just to help people get this one dialed.

Join for the live classes or get the recordings and go at your own pace. Course starts October 2nd 2023

Metabolic Flexibility and balanced blood sugar are the foundation of-

  • Quality restful sleep
  • Balanced energy (no bonks)
  • Healthy body composition (anyone’s middle section getting thicker in mid life?)
  • Fewer pms symptoms, perimenopause and menopause symptoms like hot flashes, anxiety, brain fog, weight gain, headaches, etc
  • Improved physical endurance
  • Fewer cravings
  • Balanced mood and less anxiety/depression
  • Less fatigue
  • Reduced brain fog
  • Preventing diseases like Alzheimer’s, heart disease, autoimmune diseases, arthritis, and other diseases associated with aging
  • Reducing inflammation, oxidative damage, and glycation (all associated with early aging).
  • Improving immune function
  • Reference- Inchauspe, Jessie. Glucose Revolution. Short Books. 2022. New York, NY

“Learning about blood sugar and using a CGM opened up a whole new world of health for me; one that has made a huge impact on my health and even on my journey of improving my hypothyroidism. I had no idea how important blood sugar and metabolic health is for all people, and I can’t recommend Janel’s guidance around this subject enough! This info is useful to everyone no matter your current health or situation. ” -S. Douglas from Colorado 2022

As we get older our body responds to foods and stressors differently. No gimmicks, just physiology and tangible tools so you know exactly how to move forward to boost metabolic health and energy.

We don’t need to deprive ourselves!! We just need to learn how to stoke our metabolic fire and burn slow long lasting energy all day.

Learn how this works and what you can do to minimize symptoms, optimize hormones, and feel your best.


What you will get with this online course-

  • a list of clear steps to take to optimize metabolism and blood sugar
  • 4 live classes (will be recorded) where you will get to ask questions and dig in to topics that interest you
  • 8 video lessons about metabolism, glucose, energy, sleep, aging, intermittent fasting, cravings, movement, and more
  • Bonus videos- creating habits, causes of anxiety, hierarchy of hormones, disrupting a relationship with alcohol, daily breath work practices
  • a weekly menu planner with meals to boost your metabolism and optimize glucose levels
  • a beautiful recipe book to download
  • bonus handouts on sweeteners, mitochondria, supplements and more
  • a community of like minded individuals to connect with and share stories
  • opportunity to add a continuous glucose monitor and support with learning the best ways to use it (order this right away if you want to add this)

Jump right in or add the CONTINUOUS GLUCOSE MONITOR to support your journey and see exactly how your body is responding to foods and lifestyle. Track your progress. I will be there to support this process for you and walk you through what we are looking for (more below). See what I learned wearing a cgm here


Can’t make it live? No problem. You can send in your questions and get the recording. .

Wednesdays online at noon pacific, for 30-60 minutes, starting October 4th, for live office hours. The 4 meetings will be 10/4, 10/18, 11/1, 11/15 (recorded if you can’t make it).

Second half hour of class will be set aside for additional questions about a CGM

If you choose to add a CGM we will meet one extra optional time, on October 3rd for 30 minutes, to get you rolling with your monitor. We can all put them on together!

IF YOU ARE ADDING A CGM YOU ARE GOING TO WANT TO SIGN UP NOW AND GET YOUR CGM ORDERED. I would do this by September 1 to make sure you have it on time.

“More than anything I was surprised to see how getting on top of my blood sugar changed both my days and nights. During the day I was no longer ruled by hunger. Before I worked on this I would bonk during the day if I did not eat or get crazy cravings. After I worked on this I would forget to eat until I got hungry! It was wild. I would go 4-5 hours and then feel hunger pains instead of low energy or anxiety throughout the day. At night I was shocked to see how my sleep improved and night sweats stopped. Everything feels more balanced.” Christine L. Tahoe client 2021 age 48

SIGN UP NOW AND SAVE YOUR SPOT

The Energy Club- Metabolic Flexibility and Balanced Blood Sugar- The root of day to day and long term health. An online program this fall $199

We are not talking about limiting any foods but instead how to eat and live to support your best metabolic health so you can feel strong, look your best, ease through menopause, and prevent future health problems.


What is holding you back? Join Now!


Who is this class for? Anyone wanting-

  • Better Sleep
  • To feel empowered by learning about your body and how it works
  • To reduce afternoon bonks
  • Better physical endurance
  • Fewer hormonal symptoms associated with pms, perimenopause, menopause (this is step 1 of hormone balance)
  • More balanced energy
  • Increased focus
  • Improved moods including less anxiety
  • To reduce midlife weight gain
  • To prevent future diseases associated with aging such as Alzheimer’s, Arthritis, Cardiovascular disease, Cancer, etc
  • Optional support using a CGM (continuous glucose monitor) to see exactly what is going on in your body minute by minute during the day
  • Discussions around pros/cons of Intermittent fasting, ketosis, etc

Registration Closes September 30th

“It came to no surprise that my low energy and low output was a direct correlation to my massive blood sugar swings. After a decade of running 100+ mile races and eating nothing but carbs it was time to make a change. Thanks to the CGM I was able to make direct correlations to the things that I ate and the way that I felt. I better understood bonking on a hard run and how eating the right foods at the right times was able to stabilize everything. Being able to see the data in real time helped validate the way that I felt and gave me immediate ways to feel better.” N.P. Tahoe client 2022

Take a quiz to see if glucose could be impacting you.


Thinking about adding an optional continuous glucose monitor? Here is some info-

  • A CGM tells you minute by minute how your body is responding to food and lifestyle
  • Each sensor fits on the back of your arm and lasts for 2 weeks. No, it does not hurt at all to put on! I promise.
  • You choose how many you get. Starting with 2 is a great idea.
  • You scan the sensor instantly with your phone and get all the data right at your fingertips in a clear and simple app
  • This is the most effective way I have found for people to make changes that have the greatest impact on their health
  • This is a very black and white way to learn about your unique body and how it is responding to food and lifestyle. You will see exactly how high and how low your glucose levels are going through out the day.
  • This will tell you if blood sugar is impacting sleep, anxiety, endurance, etc and how you can make changes
  • I have worked with many different ones and have settled on Veri as the best/easiest. You order through them and can get a discount on your first month with my link. There are many options but the simplest is 3 months of app with 2 sensors for $100/month for 3 months.
  • This is not necessary for the Energy Club, but a wonderful addition if you are interested in the support.
  • You will get a link to do this after you purchase the package. You will get my discount on your first month too!!

Questions? Please reach out to me- janel@mountainrebalance.com

 “Wearing a monitor to let me watch blood sugar fluctuations through the day and night has given me insights to what’s going on “under the hood” that I could only previously (usually wrongly, it turns out) guess at. It’s unobtrusive, painless, and has guided me to make informed changes to my diet and lifestyle that improve my health. The real-time measurement of my blood glucose let me see the impact of different types, amounts, and timing of foods on my blood sugar levels. I’ve recommended it to many friends and family members.” L.A. 2022 Tahoe Client

Booking Provided by Healthie

Get 10% off if you sign up in August! Use Promo code- AUGUST10%

Janel Ferrin Anderson NC FNLP DNM

Janel is obsessed with helping people understand their body better and use nutrition and lifestyle to function their best.  Janel specializes in hormone health, digestion, energy, and resilience.  She has dug deep into the science of food, nutrition, and physiology to provide a missing gap in health care.  Janel teaches group classes as well as works one-on-one with people who want to take control of their health.  When not working or chasing her kids around she is likely playing hard in the mountains and rivers of the West. 

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