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200: Autoimmune Healing, Nervous System Safety & the Biggest Mistakes I Made on My Health Journey

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Hi friends! I have a brand new podcast episode live, and today is a very special one — episode 200 šŸŽ‰

This is a short solo episode where I’m reflecting on my own healing journey and sharing the biggest mistakes I made along the way, especially during the height of my autoimmune symptoms. This episode is less about regret and more about perspective, compassion, and helping you avoid some of the same pitfalls if you’re in a season of healing right now.

In this episode, I open up about what was happening behind the scenes when my lupus markers were positive, my nervous system was completely fried, and my body was very clearly asking for safety — even though I didn’t fully understand that at the time.

This episode is especially for you if you feel like you’ve ā€œtried everything,ā€ are overwhelmed by information online, or feel stuck in a loop of doing more but not actually feeling better.

200: Autoimmune Healing, Nervous System Safety & the Biggest Mistakes I Made on My Health Journey


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Here’s what we chat about:

  • Why chasing body composition while your body is screaming for help can actually slow healing

  • The truth about exercise intolerance and why pushing harder isn’t always the answer

  • The mistake of taking supplements without testing (and why more isn’t better)

  • How probiotics and popular wellness products can backfire if your gut isn’t ready

  • Why lab testing was a turning point in my healing (and why I wish I had done it sooner)

  • Why cold plunging, fasting, caffeine, and red light therapy weren’t what my nervous system needed at the time

  • How staying up all night Googling symptoms kept my body stuck in fight-or-flight

  • The connection between hypervigilance, cortisol, inflammation, and stalled healing

  • A reminder that you’re not behind, broken, or failing if healing is taking time

This episode is such an honest reminder that healing isn’t about doing more — it’s about doing the right things at the right time, in a way that supports your nervous system instead of overwhelming it.

If you’re in the middle of a healing journey right now, please know you’re not alone. I truly believe our experiences make us stronger, wiser, and more compassionate on the other side.

Thank you SO much for being here with me for 200 episodes. Your support means more than you know šŸ’›

Make sure you’reĀ subscribed to my newsletter
For my freeĀ Autoimmune Healing ebook, click here.
Detailed show notes here:Ā https://fitnessista.com/podcast

Partners:

Try outĀ luxury handbags and jewelry from VivrelleĀ and use my code GINAHARNEY for your first month free!

Check out We Feed Raw! Maisey goes crazy for this! I use it as a topper for her kibble or mix it into her pup loaf. You can try the raw version, the raw dehydrated kibble, and they’ll help you customize a plan for your pup. Use FITNESSISTA40 for 40% off yourĀ Meal Plan Starter Box here!

Check out my new favorite red light device here, and use the codeĀ FITNESSISTA for a huge discount.Ā 

I’ve been using Nutrisense on and off for a couple of years now. I love being able to see how my blood sugar responds to my diet and habits, and run experiments.Ā You can try out Nutrisense here and use GINA30 for 30% off.

If any of my fellow health professional friends are looking for another way to help their clients, I highly recommend IHP. You can also use this information to heal yourself and then go one to heal others, which I think is a beautiful mission. You can absolutely join if you don’t currently work in the health or fitness industry; many IHPs don’t begin on this path. They’re friends who are passionate to learn more about health and wellness, and want to share this information with those they love. You can do this as a passion, or start an entirely new career.

You can use my referral link hereĀ and the code FITNESSISTA for up to $250 off the Integrative Health Practitioner program. I highly recommend it!

Thank you so much for listening and for all of your support with the podcast! Please be sure to subscribe, and leave a rating or review if you enjoyed this episode. If you leave a rating, head to this page and you’ll get a little ā€œthank youā€ gift from me to you. http://fitnessista.com/podcastreview

Exploremore Oat Cups

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Close-up of a chocolate dessert cup topped with mini marshmallows, chocolate chips, and chopped nuts on a pink textured surface.

Exploremore Oat Cups

I am obsessed with Girl Scout Cookies. I was so excited when I heard there was a new cookie in…

READ: Exploremore Oat Cups

Egg & Turkey Sausage Breakfast Sandwich

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Turkey Sausage Sandwich

You can love turkey sausage without loving the sodium, additives and preservatives usually found in store-bought versions. How? Make your own sausage patties with this lower-sodium recipe! Pair each patty with a whole-grain English muffin and tomato slices for a complete breakfast. To save time in the morning, prep sausage patties and freeze until you’re ready to serve.

Active time: 8 minutes Total time: 30 minutes

Egg & Turkey Sausage Breakfast Sandwich

Ingredients

  • 2 tsp olive oil
  • 1 small onion, finely diced
  • 1 garlic clove, minced
  • 2 tsp fennel seed
  • 1 lb (450g) 99% lean ground turkey
  • 1/2 tsp salt, divided
  • 1/2 tsp pepper, divided
  • 1 tsp oregano
  • 1 tbsp red wine vinegar
  • Cooking spray
  • 6 eggs
  • 6 whole-grain English muffins
  • 3 small tomatoes, sliced

Directions

Heat a nonstick skillet over medium-low heat. Add olive oil, onion and garlic. Stir frequently until onion is soft and translucent, about 5 min. Add fennel seeds, and stir for another min. Allow mixture to cool and transfer to a mixing bowl.

Add ground turkey, ¼ tsp salt, ¼ tsp pepper, oregano and red wine vinegar to the onion mixture. Using a fork or fingers, mix the ingredients until well combined. Form the meat mixture into six patties.

Heat a nonstick skillet over medium-low heat, and spray the surface with cooking spray. Cook in batches of 2 or 3 patties for about 5 minutes on each side until meat forms a brown crust, or until the sausage reaches an internal temperature of 165°F. Transfer patties to a separate plate.

Crack the eggs into the same skillet, spacing at least 1 inch (2.54cm) apart, and cook over moderate heat until the whites begin to set, about 3 minutes. Gently flip each egg and cook until the whites are just set and the yolks are still runny, about 2 minutes. Transfer one egg to top each patty and season with salt and pepper. Do this in batches.

Toast English muffin, and assemble sandwich with the sausage patty, fried egg and sliced tomatoes.

MAKE-AHEAD TIP: If you want to freeze these turkey sausage patties for a later meal, place a square of parchment paper between each patty to keep them from sticking together. Then, place them in a ziplock bag and freeze.

Serves: 6 |Ā  Serving Size: 1 patty (about 100 grams each) + 1 egg + 1 English muffin + 1/2 small tomato

Nutrition (per serving): Calories: 309; Total Fat: 9g; Saturated Fat: 2g; Monounsaturated Fat: 3g; Polyunsaturated Fat: 2g; Cholesterol: 246mg; Sodium: 526mg; Carbohydrate: 27g; Dietary Fiber: 4g; Sugar: 3g; Protein: 29g

Nutrition Bonus: Potassium: 417mg; Iron: 16%; Vitamin C: 13%; Calcium: 13%Ā 

Originally published October 13, 2016; Updated February 2026

The post Egg & Turkey Sausage Breakfast Sandwich appeared first on MyFitnessPal Blog.

Pineapple Turmeric Smoothie Bowl

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Pineapple Turmeric Smoothie Bowl | MyFitnessPal

Frozen pineapple is a great fruit for smoothies, making the mixture thick and delicious. Adding turmeric and black pepper makes it an anti-inflammatory superfood that helps to protect brain health. (1, 2) A pineapple turmeric smoothie bowl is a breakfast that seems like a bowl of ice cream, but it packs enough protein and fiber to keep you full for hours.

Try this smoothie bowl with collagen powder in place of the protein powder. Collagen has been shown to improve joint pain and joint function when taken along with exercise. (3)

Active time: 10 minutes Total time: 10 minutes

Pineapple Turmeric Smoothie Bowl

Ingredients

  • 1 5.3-oz. container (143g) nonfat plain Greek Yogurt
  • 1 medium banana
  • 1 cup (165g) frozen pineapple chunks
  • 1/2 tsp turmeric
  • 1/8 tsp ground black pepper
  • 2 tbsp chia seeds
  • 2 scoops whey protein powder
  • 1 cup ice cubes
  • 1 1/2 cups unsweetened soy milk
  • 1 cup (150g) fresh raspberries, for garnish

Directions

Place all ingredients into a high powered blender and blend until smooth.

Pour 1 cup of the smoothie into each bowl, then top each with 1/2 cup raspberries.

Serves: 2 | Serving Size: 1 cup smoothie with 1/2 cup raspberries

Nutrition (per serving): Calories: 339; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Polyunsaturated Fat: 4g; Cholesterol: 7mg; Sodium: 112mg; Carbohydrate: 46g; Dietary Fiber: 12g; Sugar: 24g; Protein: 27g

Nutrition Bonus: Calcium: 25%; Iron: 15%; Potassium: 749 mg; Vitamin C: 107%

Originally published February 2, 2021; Updated February 2026

The post Pineapple Turmeric Smoothie Bowl appeared first on MyFitnessPal Blog.

The 10 Best Protein Shake Recipes

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protein shakes.

The 10 Best Protein Shake Recipes

Discover 10+ protein shake recipes with flavors for every taste. These easy shakes are packed with protein to keep you energized and satisfied.

READ: The 10 Best Protein Shake Recipes

Peanut Butter Banana Baked Oatmeal Cups

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peanut butter banana baked oatmeal cups

Peanut Butter Banana Baked Oatmeal Cups

Delicious peanut butter banana baked oatmeal cups made with protein-packed peanut butter and naturally sweetened with bananas and just a touch of pure maple syrup. These easy banana baked oatmeal cups are easily made gluten-free and dairy-free. A wonderful, freezer-friendly breakfast that’s great for both adults & kids! There’s something ridiculously good about oatmeal, especially

How To Bulk Like A Pro (Using Science)

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Download MacroFactor 2 weeks free: https://bit.ly/jeffmacrofactor

Pre-order The Muscle Ladder (my hardcover book): https://jeffnippard.com/themuscleladder

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Here are two things you might find helpful:

1. My Free Training Program Quiz: https://jeffnippard.com/pages/quiz (figure out which program is best for you)

2. My Nutrition App: http://bit.ly/jeffmacrofactor (Use code Jeff for a FREE 2 week trial)

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In This Video:

I cover how to bulk the proper way. You’ll learn how to build muscle while minimizing fat gain through your diet, training, cardio and supplements.

References:

Bulking vs Maingaining
https://pubmed.ncbi.nlm.nih.gov/12094125/

Bulking in Experienced Lifters
https://pmc.ncbi.nlm.nih.gov/articles/PMC6942464/
https://pmc.ncbi.nlm.nih.gov/articles/PMC8167794/
https://www.researchgate.net/publication/339573950

Protein Intake
https://pubmed.ncbi.nlm.nih.gov/28698222/

Coffee
https://pubmed.ncbi.nlm.nih.gov/29167102/

Fish Oil
https://pubmed.ncbi.nlm.nih.gov/34505026/
https://pubmed.ncbi.nlm.nih.gov/35914448/
https://pmc.ncbi.nlm.nih.gov/articles/PMC9641984/
https://pubmed.ncbi.nlm.nih.gov/30646157/

Magnesium
https://pmc.ncbi.nlm.nih.gov/articles/PMC3958794/
https://academic.oup.com/sleep/article/45/4/zsab276/6432454

Vitamin D
https://pmc.ncbi.nlm.nih.gov/articles/PMC10518189/

Ashwagandha
https://examine.com/supplements/ashwagandha/?show_conditions=true

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Timestamps:

0:00 – My bulking experiment
2:00 – Bulking builds more muscle than maingaining
4:00 – Bulking nutrition
7:34 – My full day of eating on a bulk
9:04 – Training on a bulk
10:50 – Should you do cardio on a bulk?
11:27 – What supplements to take on a bulk

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Written by Jeff Nippard
Research Assistant: Max Edsey
Filmed by Matt Dziadecki https://www.instagram.com/dziadecki/
Additional Filming by Cam Cline https://www.instagram.com/cameronncline/
More Filming by Brandon Wells https://www.instagram.com/brandonblurts/
Edited by Rickie Ho, Jeff Nippard (https://twitter.com/coldgamerick)
Graphics by Rickie Ho, Jeff Nippard & Meraki Films
Music Arranged by Jeff Nippard
Music sourced from Epidemic Sound

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About me: I’m a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I’ve been training for 15 years drug-free. I’m 5’5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).

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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

source

Cheddar-Stuffed Sweet Potato BBQ Turkey Meatloaf

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healthy sweet potato BBQ turkey meatloaf stuffed with cheese

Cheddar-Stuffed Sweet Potato BBQ Turkey Meatloaf

Outrageously delicious sweet potato BBQ turkey meatloaf stuffed with sharp cheddar cheese. This high-protein turkey meatloaf is easy to make and bound to become a dinner staple! Freezer-friendly and perfect served with your fav side dishes. During cozy winter months, I always seem to come back to this recipe for yummy BBQ turkey meatloaf. Truthfully,

Whole-Grain Cinnamon-Apple Pancakes

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These hearty pancakes combine oats and white whole-wheat flour for 100% whole-grain goodness. They cook up fluffy, yet somehow maintain a beguiling creamy texture inside. A little shredded apple goes into the batter for sweetness, but the majority of the apple is cooked down for the sweet, fruity topping.

Ā We serve these pancakes with ¼ cup plain 0% Greek yogurt as additional topping to get this breakfast up to 19g of protein. Which should help keep you full for hours. These pancakes are sweet enough and shouldn’t need syrup if you want to start your day off with a balanced meal.

Active time: 33 minutes Total time: 33 minutes

Whole-Grain Cinnamon-Apple Pancakes

Ingredients

  • 2 medium gala or Honeycrisp apples, peeled and cored
  • 2 tbsp unsalted butter
  • 2 tbsp maple syrup
  • 1 1/4 tsp ground cinnamon, divided
  • 3/4 cup (90g) white whole-wheat flour
  • 2/3 cup (60g) quick-cooking oats
  • 2 tsp baking powder
  • 2 tsp sugar
  • 1/4 tsp salt
  • 1/4 tsp baking soda
  • 2 cup (235g) plain 0% Greek yogurt, dividedĀ 
  • 1 tsp vanilla extract
  • 1 large egg

Directions

Cut one apple in half; shred half of the apple and set aside. Dice remaining 1 1/2 apples. In a small saucepan over medium heat, melt butter. Stir in diced apple and 1/4 cup (59ml) water; cover and cook until the apple is tender, 10–12 minutes. Stir in maple syrup and 1/4 tsp cinnamon.

Meanwhile, in a large bowl, stir together flour, oats, baking powder, sugar, salt, baking soda and the remaining 1 tsp cinnamon. In a medium bowl, whisk together yogurt, remaining 1/2 cup (118ml) water, vanilla and egg. Add yogurt mixture and shredded apple to flour mixture; stir until just combined.

Heat a large non-stick griddle or non-stick skillet over medium heat. Spoon a scant 1/4 cup batter per pancake onto a hot griddle. Cook until tops are dotted with bubbles and edges look cooked, 3–4 minutes. Turn and cook 2–3 minutes on the other side, or until cooked through. Top pancakes with ¼ cup Greek yogurt and apple mixture.

Serves: 4 | Serving Size: 3 pancakes, topped with ¼ cup Greek yogurt and ¼ cup apple topping

Nutrition (per serving): Calories: 357; Total Fat: 9g; Saturated Fat: 4g; Monounsaturated Fat: 3g; Polyunsaturated Fat: 1g; Cholesterol: 73mg; Sodium: 532mg; Carbohydrate: 52g; Dietary Fiber: 6g; Sugar: 21g; Protein 19g

Nutrition Bonus: Potassium: 442mg; Iron: 11%; Calcium: 31%

Originally published November 2020; Updated February 2026

Ready to take the next step?Ā Unlock MyFitnessPal PremiumĀ to access Barcode Scan, Meal Scan, Voice Logging and more!

The post Whole-Grain Cinnamon-Apple Pancakes appeared first on MyFitnessPal Blog.