September 25, 2021
In today's episode, Maria dives into inflammation from the perspectives of oxidative stress to cytokine storms and chronic inflammation. Tune in for a discussion about what cytokines are, how their role can go from protective to damaging the body, and the different roles of inflammation play in the body. Lastly, what steps you can take to prevent/reduce chronic inflammation. Your choices matter. Feel empowered by them!
September 7, 2021
In today's episode, Maria shares information YOU want to know IF ONLY you want to age beautifully, prevent chronic diseases and help your body defend itself against starving molecules who love to steal electrons from healthy ones. Maria tells you about a specific type of stress that could be damaging your cell DNA. If you knew you could test for that, would you?
August 27, 2021
In today's episode, Maria discusses the mechanisms insulin and insulin resistance affect LDL and uric acid--two biomarkers of metabolic health. She also shares how she learned about LDL Pattern B, why you want to track it. Lastly, if you have ever carried ice bags, you will want to listen to this story and learn how a simple exercise can impact your quality of life and health.
August 13, 2021
In today's episode, Maria explores the relationship between insulin, insulin resistance, and three metabolic health biomarkers: waist circumference, triglycerides, and hypertension. You don't want to miss it!
August 9, 2021
In today's episode, I review key health players: blood glucose, insulin, and insulin resistance. Plus I talk about metabolic health and weight/fat loss and the importance of using biomarkers of metabolic health to measure your well-being instead of weight alone. These are important topics to cover before we continue our conversation on metabolic health and metabolism.
August 1, 2021
In today's episode, I will cover some of the basics of metabolic health. What it means, key six biomarkers related to metabolic health, why being metabolically healthy is important, and how to improve metabolic health.
July 26, 2021
Today's episode is the opening of August's series about Metabolic Health. Maria opens the conversation by introducing you to the next level of health management and blood sugar monitoring by using a Continuous Glucose Monitor (CGM). She also talks about the amazing opportunities to take control of our health now for tomorrow when we understand our glucose levels by tracking closely.
July 18, 2021
In today's episode, let's discuss the importance of being observant and ways to develop this skill to help us to master stress, health, and life.
July 8, 2021
In today's episode, let's wrap up the liver mini-series talking about phases of detoxification, clues your body is holding extra toxicity, how a cleanse/flush works, and steps involved in doing a safe protocol. Plus, I will share my experiences after have completed three flushes within 9 months.
July 4, 2021
In today's episode, on this very important 4th of July holiday for America, Maria is adding to the festivities with a video appearance to celebrate her 25th anniversary in America. She's also sharing 10 fun facts about her and celebrating the 50th episode of the Be Fab - Be You Made Simple Podcast.
June 30, 2021
In today's episode, let's talk about using (1) Functional Blood Chemistry Analysis (FBCA) as a tool to interpret your blood test results and (2) two blood markers related to your liver and gallbladder health that you don't want to miss getting tested.
June 26, 2021
In today’s episode, we get to talk about the gallbladder and the steps to prevent its removal. It one of the most common surgeries---it is preventable with proper nutrition and lifestyle. The body is an incredible machine. It’s resilient. However, when it’s consistently attacked, it might come to a breaking point. That is often the case with the gallbladder. This powerful organ is not taken seriously.
June 15, 2021
In today's episode, I am starting a new mini-series about the second biggest organ and gland in the body, the liver. I’ll start by reminding you about how amazing your liver is with its 500+ functions and various toxins we are exposed to the liver works hard to filter and protect us from. During this mini-series, I will also share my experience after completing three liver flushes in the past nine months.
June 12, 2021
In today's episode, I am wrapping up the mini-series on habits. Let's talk about two elephants in the room: consistency and trade-offs. The Rule of 5 for Wellness teaches us to not leave scared trees behind. Emotions aside, let's focus on your health/wellness so you lead a vibrant and fulfilling life.
June 8, 2021
What are your 4-5 core habits? How awesome would be to start your day with an activity that you know will make a difference in your life? And be strategic about your choices? There’s more than one answer and one solution to circumstances and challenges. Take steps to replace your “I Can’t” to “I Can”. I believe in you. Believe in yourself too!
June 5, 2021
It's hard to complete tasks required to achieve a goal if you have not formed a good habit first. Simple habits can do wonders for you. And if you grew up listening to stories like The Snow White, Rapunzel, and The Ugly Duckling, you might like the story I shared in today's episode.
June 3, 2021
There are many skills and habits we can build and increase. Capacities we can expand. Yet, there is one thing we cannot expand. Often this one thing gets in our way to building healthy habits which ultimately impacts our level of satisfaction. In today's episode, we continue our conversation about habits, consistency, trade-offs, and much more.
May 29, 2021
“You can lead a horse to water, but you can't make him drink.” Been there, done that yourself? Raise your hand if there have been moments in your life that you acted like that stubborn horse. Let's kick start the mid-year assessments. Today’s podcast is the first of a mini-series about habits, consistency, and trade-offs.
May 25, 2021
In today’s episode, let's talk about how restrictive and unhealthy the 8 inches between our ears can be. Let's also talk about Captain Plumb's Parachute Packing, about the people who make our lives easier, and about thanking them for their service!
May 22, 2021
In today’s episode, I am picking up where I left off in terms of the mind-blowing information about the correlation between the ACE Study, toxic stress, and later-in-life health issues. I will touch on resilience and strategies to let go to heal. Lastly, I will get personal and share my score and what I have been doing to heal as well.
May 18, 2021
Fill in the blanks, please. "_________ ___________ can disrupt the development of brain architecture and other organ systems, and increase the risk for stress-related disease and cognitive impairment, well into the adult years.”
May 13, 2021
Do you believe that life is like a book that is divided into chapters? Some are long, others are short. Some are amazing, others are OK, and others are painful and awful. I went through a very short chapter in which I lost my power! If you’ve ever lost your power or many you’re in a ‘black hole’ as we speak, take a listen as I share healthy steps I took.
April 27, 2021
In today’s episode, I will bring the ACE Study to convo. ACE, Adverse Childhood Experiences, is another tool targeted to increase awareness about the possible relationship between toxic stress and increased risk of health consequences. Listen up to answer 10 easy questions, get your score, and open doors to self-awareness, better health, and growth.
April 20, 2021
Do you feel that you suppress your emotions? Do you feel fearful and overwhelmed? Do you feel unacknowledged? In today's episode, I share some insights about these perceptions and emotions and why it’s important for us to open ourselves to feel, identify, and change them so we live our best life.
April 15, 2021
Sometimes we have a hard time ‘moving forward’, enjoying the best version of ourselves, and don’t understand why it’s so hard. We try to do everything we are asked to do. Either we do them with little success or we cannot do them. Is it possible that you are battling subconscious emotions that are preventing you from achieving your health and life goals?
April 13, 2021
We cannot control people’s actions and words. What we can do is learn strategies that will help us react in a way we feel proud of ourselves. Tune in and listen to one of the best things you can do to refocus and regain emotional control when you feel disrespect and d-valued.
April 10, 2021
Nutrition, and lifestyle for that matter, impact the distribution, production, and receptivity of hormones. Certain foods have a positive impact and others disrupt hormones. The same applies to the other lifestyle choices. They all impact the wellbeing of our hormones and how our body communicates within.
April 8, 2021
In today's episode, Maria talks about Anatomic Nervous System and a response state we must be in for healing to happen. Now it's more important than ever for us to take care of ourselves, do our best to manage stress, welcome YESES that will help us move forward with more confidence about our futures while managing our health.
April 6, 2021
In today's episode, Maria shares another layer of the journey to taking ownership of her health. tune in to listen to what and how this one lesson got her to finally take a big step to improve her nutrition and eventually reversed her prediabetes.
April 4, 2021
In today's episode, I share some insights into my journey of building self-compassion while I got control of my sugar addiction, eating disorder, and health. Of all places and times, this awareness and growth happened during my 'sugar addiction ditching project' years ago.
April 1, 2021
In today's episode, I address one of the elephants in the room: fear! No one likes to admit they are fearful of anything. Oftentimes, we try to hide our fears in fear we will be labeled weak. The reality is that fear is part of life. Let's talk about how to turn fear into action. Lastly, check out an empowering welcoming speech a famous writer prepared for fear!
March 30, 2021
In today’s episode, I’d like to piggyback on the last episode and start another mini-series to share more about Nutrition Endocrinology and why I decided to incorporate that into my practice as a health coach and personal trainer. Today’s episode is a bonus though. I will share the beginning life stories that ultimately led me to transform my personal and professional 180º. You might find some ‘juicy’. Holy Moly!
March 27, 2021
In today's episode, Maria talks about her philosophy to health and wellness by explaining the Nutritional Endocrinology Method Pyramid. Tune in to expand your awareness about how your lifestyle choices impact your body's key operating systems, organs, and hormones.
March 25, 2021
It's time to get to know your host Maria Horstmann a little bit better. In this episode, Maria opens up about her upbringing, her ups and downs as an entrepreneur, founder/owner of Be Fab - Be You LLC, and above all, a few good reasons she is the ideal coach for many.
March 23, 2021
Many people burn the candle at both ends or miss the warning signs about taking care of their health. In today's conversation with WendyY at Profitable Coaching Society, we discuss the warning signs you can no longer ignore if you want to get ahead of ensuring you have your health and age beautifully. Tune in so you can take the right steps today to ensure you have health today, tomorrow, and in the future because there is no wealth without health.
March 20, 2021
In today’s episode, Maria talks about a nutrient that 75% of Americans seem to take it for granted or just ‘forget about it’. This nutrient is essential to thyroid, metabolism, health, and ultimately to the quality of your life. Tune in to learn what it is, why it is essential, how to identify whether you need more of it, and ways to can increase its intake starting today!
March 18, 2021
What's the ONE THING you can do inexpensively and at your convenience that will reflect what's going on inside your cells? Blood tests tell us what's going on in the blood. The thyroid impacts EVERY CELL. When you've been experiencing symptoms of hypothyroidism, relying solely on lab testing and results might not be enough. Tune in and learn what you can do to uncover issues.
March 16, 2021
Your thyroid sets the metabolism rate for EVERY CELL in your body. About 20 million Americans suffer from a thyroid disorder. However, 60% of people don't know they have a problem. Tune in to learn what you should know to prevent being part of this group. It's time to take control of your energy and health.
March 13, 2021
In today's episode, Maria answers a question by two listeners. As we age, it is harder to lose weight. Is it normal? What can you do about? Why I Keep Gaining Weight As I Get Older? Listen up to get answers and start transforming your life.
March 11, 2021
In today's episode, Maria continues the saga about fat and metabolism. The relationship we have with fat is one of love and hate. If for some reason, you find little or nothing to be thankful for fat, Maria will change your mind. Tune if for more on metabolism, types of fat, why fat is stubborn and important, and more.
March 9, 2021
Today’s episode is the first of a series on fat and metabolism. Weight loss, fat loss, slow metabolism, high metabolism. The science related to these concepts has evolved greatly and they will continue to do so. Understanding these concepts play a key role in you achieving your health and fitness goals.
March 6, 2021
In today’s episode, I will continue to discuss Polycystic Ovary Syndrome. I will focus on weight loss, diet, and cravings. Let's talk about why is so much harder for women with PCOS to lose weight, Why diets don't work. Why cravings can be insanely high.
March 4, 2021
It's 3/4/21 and is PCOS Advocacy Day!!! As a holistic health editor and personal trainer, I recognize this important day by helping to raise awareness and educate about this highly undiagnosed syndrome. Tune in and learn about PCOS, symptoms, causes, and complications.
March 2, 2021
In today's episode, Maria continues the conversation about exercise. In addition to discussing the other exercise modalities of Strength Training, HIIT, and HIFT, she also touches upon their benefits, why building muscle is important to insulin resistance, and shares what's the 'best' and most effective exercise modality to lose weight and burn fat.
February 27, 2021
Today's podcast is about why you want to give your heart a lift (versus taking it for a ride). It's also about the best and most effective FREE pill available in the market that will help you strengthen your heart and body. It amazes me how many people choose NOT to take this pill. I wonder if that's because is FREE? It doesn't have to be free, anyways. Tune in to learn what this pill is, how your heart benefits from it, and how important this lift is to your overall health.
February 25, 2021
In today’s episode, Maria discusses five types of foods that harm the heart. This vital organ takes lots of beating. We ought to love it. Demonstrate self-compassion and self-love towards it by protecting it. You'd do the same for your loved ones. It's time to do it for yourself. One way you can protect and show you love your own heart is by reducing the consumption of foods and beverages that harm the heart and ultimately, yourself.
February 23, 2021
Today’s episode is about five amazing and yummy nutrients/foods recommended for a healthy heart. What’s also awesome is that these same foods will FUEL all your other organs, including your brain. These same foods will help prevent illnesses like heart disease, obesity, diabetes, cancer, and other chronic diseases. Grab your pen and paper. Be ready to take action and witness change! This transcript has many sources/citations and a list of nutrients mentioned in the show.
February 20, 2021
Do you eat every 2-3 hours? Are you interested in burning fat? And want to keep your heart healthy? If so, you do not want to miss today's episode. Last episode, Earl and I discussed the relationship between heart attack with diabetes and obesity. In today's episode, I've decided to take a deep dive into one aspect of Blood Sugar Optimization. This episode is loaded with great information and practical steps for you to implement today. Grab your pen, paper, and some tea. have fun!
February 18, 2021
February is Heart Month. Heart disease is the leading cause of death for both men and women. Join me and Earl Britt as we discuss this disease, your ABC, key disease culprits, and Life's Simple 7. Most of the deaths are premature and preventable. It starts by BECOMING a catalyst and making smart lifestyle CHOICES that will support your journey. Each one of us has the opportunity to NOT be part of the stats.
February 16, 2021
What would the long-term effect of replacing sugary and caffeine with water be on your overall health? Is exercise a short or a long-term 'thing' for you? Go for it. Build strength, muscles, bones, new brain cells, and prevent diseases. Are you giving your body enough time to recover or jeopardizing it all? This episode is PACKED. Enjoy it.
February 13, 2021
In this episode, Maria goes over practical strategies to prevent obesity and diabetes. Let’s start by talking about nutrition. The advice is simple but it does take practice to follow: Be more intentional with what you put in your body. Cook your food. Make your plate colorful! The more vibrant your plate is, the more vibrant you become. Next, eat raw foods like leafy greens, fruits, vegetables, nuts and seeds. Let’s step back and talk about eating habits in general. Do not inhale all of your food in a few minutes. Take. Your. Time! Allot at least 20 minutes to eat every meal and remember to chew! Trust me, it’s understandable how simple and even humorous these tips sound but really ask yourself, are you really doing all of them?
February 11, 2021
This episode is about lifting your sense of urgency. Wanting to change without the mindset and sense of urgency is the same as not wanting to change at all. Let's put your life, experiences, and your health and fitness in perspective. What are things you’d like to do that you haven’t already? What’s stopping you? This podcast focuses on many different aspects of health and in this one Maria wants you to understand the importance of continuing to have these incredible life experiences while understanding that you must take active steps in your lives to stay healthy.
February 9, 2021
This episode is about setting the stage. Following up to the last episode, it covers learning the mindset to train yourself to set achievable goals that will of course lead to you having better health. Let's understand the difference between being overweight and obese by covering different ways to measure fat to inform you of the options out there. Measuring helps you set better goals not only because you get a sense of where you are but also can now use that data to set the course of where you want to be. Feel free to send your BMI and WTH to Maria so she can speak with you one-on-one and help you chart your course to a healthier you!
February 6, 2021
In today’s episode, Maria answers a question posed by her friend, Mary. Mary asked how she could prevent obesity and diabetes despite her family history? Maria analyzes 8 key factors in Mary’s life that determine her health and lifestyle habits. Although it is important to understand these factors, the ability to act to change those you can improve requires an urgency to change. This is what Maria will elaborate on in the next episode and part II of this series.
February 4, 2021
Fear doesn't have to be irrational. It can be quite a good motivator. In this episode, Maria reflects on her own fears of aging, losing her independence and not living her life to the fullest. She talks about ways she circumvented that fear through learning about the stages of behavioral change. She talks about bringing those psychological concepts and applying them to the Health and Wellness space. One of your main takeaways should be that if you want to break up with fear, you must find your WHY! There are no quick fixes to making long-lasting change. When you fail, frame it as a learning opportunity and ask yourself: "Where do I go from here?"
February 2, 2021
This episode is the more detailed follow-up to epis #3. Today, Maria is walking you through articulating AND enacting your personal mission. She breaks down the different parts of it and if you listen to the end and follow all the steps, you will have a fully-formed idea of your own. Maria also gives advice on how to use this mission to re-frame and achieve goals along with building a solid health team to help you along your wellness journey.
January 30, 2021
In today's podcast, I am promoting you to a CHO of your own health and life. The idea of taking responsibility for your own health might be scary and overwhelming. Let me introduce you to a familiar framework that will reduce fear, instigate action, and help you build and sustain a vibrant, happy, and fulfilling life. Grab a pen and paper. Let's do this!
January 28, 2021
In today's podcast, we are piggybacking off of episode #1. Remember that taking action without taking inventory strips the action of intention and purpose. Motivation will get you up for one day but a goal will get you up every day. Today, Maria is teaching you about the 24-Hour Junk List and showing you how to be more mindful of how you spend your 24 hours and take more accountability for your time. The process/tool you are about to learn and implement is just what you need to become healthier, fitter, and happier now and in the long-term!
January 26, 2021
Action is the antidote to stuckness. Yet, taking action without taking inventory of where you are, without establishing a plan, without having achievable steps set up will keep you stuck. This client said he had no time. He couldn't make health a priority. Yet, he wanted to change. In this episode, Maria talks about the "antidote" to this inaction by reframing the way you look at your health holistically and setting incremental, realistic, and achievable goals to improve your health and keep you healthy in the long-term.
January 22, 2021
Our short episodes are focused on optimizing your weight, body, and health accompanied by studies, books, and life experiences. Maria also interviews wellness experts who share tips to enhance your performance in life.