​Hi Reader, ​

I recently came across a company that's doing something really fun...at least fun for those of us who like to cook! They're creating video cookbooks from Michelin chefs around the world. Think travel show meets cookbook with some amazing recipes.

I was able to finagle a free cookbook for you just in time for the holidays. There is no limit on the number of cookbooks I can give away so feel free to forward this email and share the gift with your friends. All you need to do to claim it is visit this link to Flavoury and put HEALNOURISHGROW in the promo code box. If you love it an decide to purchase extra cookbooks, you can enter HEALNOURISHGROW15 to save.

Quit Sugar Summit 2026: FREE

If you're thinking about changing some of your eating habits in 2026, the free Quit Sugar Summit is a great place to start. They always have great experts and tips even if you don't fully want to give up your sweet treats. Register for free here.

🔬 What We're Reading

🌟 Strength Training and Nutrition = Reversing Muscle Loss

A brand-new 2025 study caught our eye this week and it’s a big one for healthy aging. Researchers found that pairing progressive strength training with individualized nutrition guidance completely reversed sarcopenia in older adults over just 12 weeks.

✨ Sarcopenia prevalence dropped from 35% → 0% in the intervention group.
⚠️ Meanwhile, those who didn’t train or optimize nutrition actually increased their rate of muscle loss.

This lines up perfectly with the HNG philosophy we’ve been talking about for years:
💪 Muscle is metabolic gold.​
🍗 Protein matters.​
🏋️‍♀️ Strength training is non-negotiable for longevity.

If you're looking for motivation to keep lifting (or get started), this is it.

👉 Read the study: https://pubmed.ncbi.nlm.nih.gov/40724187/​

Need some coaching on nutrition and/or strength training? I have a few spots open for 2026! In the past it's all been lifestyle and wellness coaching but I'm currently studying for my NASM Personal Trainer certification right now so I can help with that part of your routine as well.

Featured Products

People all over the world have been reading my review article of the Hume Body Composition Scale and choosing to add it to their health tools. I've been using it for almost a year now and it's been giving me such great insights that are on

par with a DEXA scan. You can read more about it here and get a special deep discount as part of the Heal Nourish Grow community. Our discount stacks on top of the current Black Friday sale too! I've also been testing out their new Hume Band which is a Whoop alternative with no subscription required. Look for that review coming soon.

I also found a new lower alcohol/low calorie wine that I've been loving. While we all know that drinking alcohol isn't exactly good for us, sometimes we still like to indulge while drinking a slightly

"healthier" choice. This is where Syltbar comes in! Their wines are organic, virtually sugar free and their prosecco has only 49 calories per serving (most prosecco/wine is 100-160 calorie per serving), making it more diet friendly as well. Get $25 off your order with my link.

That's it for this newsletter. We hope you enjoy our latest content and find it helpful in your journey to ultimate wellness. Stay tuned for more updates, and don't forget to share your progress and insights with our community on social media!

Keep learning and growing,

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