Workouts & Nutrition — Daily Dose with Shana

The Wellness Philosophy

Stop Punishing
Your Body. Empower It.

For most of her life, Shana approached exercise the way most women do: as something to endure, to earn her food, to punish herself into a smaller size.

The transformation that changed everything wasn't just the supplements or the peptides — it was finally understanding that her body was not her enemy. Movement became a celebration of capability, not a penalty for existing. Nutrition became fuel, not restriction.

Everything in Shana's wellness approach is built on one principle: sustainability. If you can't do it for the next 10 years, it's not a lifestyle. It's a crash diet wearing gym clothes.

✓3–4 strength sessions per week — quality over quantity
✓Anti-inflammatory nutrition that you actually enjoy
✓Daily movement habits that fit into real life
✓Rest and recovery treated as non-negotiable

Strength Training

The Workout Approach
That Changed Everything

No bootcamp. No punishing cardio. Shana's approach to movement is rooted in science — and centered on building real, functional strength that makes your whole life better.

Strength

Resistance Training — Why It's Non-Negotiable After 35

After 35, women lose 3–8% of muscle mass per decade without intentional resistance training. Muscle is metabolically active tissue — it burns calories at rest, supports hormones, protects joints, and determines your quality of life as you age. Shana lifts 3 days per week and calls it the best investment she makes in her future self.

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Recovery

Recovery Is Where the Magic Happens

Growth doesn't happen in the gym — it happens between sessions when your body repairs, rebuilds, and adapts. Shana prioritizes sleep (supported by her Sermorelin protocol), active recovery walks, Epsom salt baths, and dedicated rest days. This is not weakness. This is wisdom.

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Movement

Daily Movement Beyond the Gym

NEAT (Non-Exercise Activity Thermogenesis) — the calories you burn from daily movement outside structured workouts — accounts for more of your metabolic rate than most people realize. Shana targets 8,000–10,000 steps daily, takes walking calls, uses stairs, and treats every opportunity to move as a win.

Mobility — The Missing Piece

Shana spent years with chronic joint pain that she now attributes largely to accumulated stiffness, inflammation, and lack of mobility work. Fifteen minutes of targeted stretching and mobility training daily was one of the most impactful changes she made — alongside the Beneve G3 gut support that addressed the inflammatory root cause.

Shana's Weekly
Workout Structure

This is the general framework Shana follows — adaptable to any fitness level. The key is consistency, not perfection.

MON

Upper Body

Push & Pull — Upper Body Strength

Chest press, shoulder press, rows, lat pulldown, tricep dips, bicep curls. 4 exercises, 3–4 sets, 10–12 reps. 45–55 minutes. Followed by 10 min mobility work.

TUE

Active Rest

Active Recovery + Walk

8,000–10,000 steps, 20 min stretching, optional gentle yoga. Let the body integrate yesterday's work.

WED

Lower Body

Legs & Glutes — Lower Body Strength

Squats, deadlifts, lunges, hip thrusts, leg press, calf raises. 4–5 exercises, 3 sets, 10–15 reps. 50–60 minutes. This session is Shana's favorite and most important for metabolic health.

THU

Rest

Full Rest Day

No structured exercise. Focus on nutrition, hydration, sleep prep. Optional: gentle walk or restorative yoga if energy allows.

FRI

Full Body

Full Body — Compound Movements

Focuses on multi-joint compound lifts: clean and press, goblet squat, Romanian deadlift, bent-over row, push-up variations. Efficient and powerful. 45 minutes total.

SAT–SUN

Weekend

Active Weekends + Recovery

Hiking, swimming, dancing, paddleboarding — whatever brings joy. Movement as play. One day of full rest. This is what makes the whole system sustainable.

Nutrition

Eating to Heal,
Not to Punish

Shana doesn't count calories. She doesn't weigh her food. She follows a set of anti-inflammatory eating principles that keep her body running at its best — without obsession or restriction.

The 5 Nutrition Principles
Shana Lives By

1

Protein First, Always

0.8–1g of protein per pound of bodyweight. Every meal is built around a protein source first. This isn't about being "keto" or obsessing about macros — it's about preserving muscle, staying full, and supporting cellular repair.

2

Eliminate the Inflammatory Four

Processed seed oils, refined sugar, ultra-processed foods, and excess alcohol. These four dietary factors drove more of Shana's chronic inflammation than anything else. Removing them was transformative.

3

Eat the Rainbow — Actually

Aim for 30+ different plant foods per week. Not as a challenge, but as a framework for variety that feeds your gut microbiome. Paired with the Beneve G3 gut protocol, diverse fiber intake supercharges the gut healing process.

4

Hydration Is a Non-Negotiable

Shana drinks half her bodyweight in ounces of water daily, plus Beneve Xcelerate Electrolytes on training days. Chronic mild dehydration was masking as fatigue, brain fog, and headaches for years. It's that simple and that important.

5

80/20 — Always

80% of the time, eat according to the principles above. 20% of the time, live your life. Birthday cake exists. Restaurants with friends exist. Life is long, and white-knuckle dietary restriction is not sustainable or enjoyable. Aim for consistency, not perfection.

What Shana Eats

Anti-Inflammatory
Staples

These are the foods that appear most frequently in Shana's kitchen — organized by the inflammation-fighting role they play.

🐟

Omega-3 Rich Proteins

Wild-caught salmon, sardines, and mackerel are the cornerstone of Shana's protein intake. Omega-3 fatty acids are among the most powerful natural anti-inflammatory compounds known to science. Aim for fatty fish 3–4x per week.

🫐

Antioxidant-Rich Berries

Blueberries, blackberries, and raspberries are daily staples. Their anthocyanins fight oxidative stress directly — the same oxidative damage that Beneve's Power of 3 targets at the cellular level. Fresh or frozen, both are excellent.

🥦

Cruciferous Vegetables

Broccoli, cauliflower, Brussels sprouts, and kale contain sulforaphane — a compound that activates your body's own antioxidant defense systems. They also support liver detoxification, which pairs powerfully with EllieMD's glutathione protocol.

🥑

Healthy Fats

Avocado, extra virgin olive oil, and raw nuts are abundant in Shana's diet. These anti-inflammatory fats support brain health, hormone production, and joint lubrication — critical for anyone who has experienced chronic joint pain.

🫚

Bone Broth & Collagen

Daily bone broth and the Beneve Yüth Liquid Collagen together provide the amino acid building blocks for joint cartilage, gut lining integrity, and skin elasticity. Shana considers these her "beauty from the inside" non-negotiables.

🌿

Herbs & Spices

Turmeric (with black pepper for bioavailability), ginger, garlic, and rosemary appear in virtually every meal Shana cooks. These aren't just flavoring — they're functional medicine that reduces inflammatory cytokines with every bite.

Daily Habits

Shana's Morning Ritual
That Sets the Day

The first 90 minutes of Shana's day are protected — because she knows that how she starts determines everything that follows.

6am

Wake Up — No Phone for 30 Minutes

The first thing Shana does is not check Instagram. She journals for 10 minutes, sets her intentions for the day, and drinks 16–20oz of water with a pinch of sea salt to jumpstart hydration and cortisol balance.

6:30

Supplement Stack — Morning Protocol

Power of 3 capsules and Xcelerate Electrolytes with breakfast. This is non-negotiable. The cellular health foundation that everything else builds on.

7am

Protein-Forward Breakfast

Typically 3–4 eggs with smoked salmon and avocado, or a high-protein Greek yogurt bowl with berries and walnuts. 30–40g of protein before 8am is one of the highest-leverage habits Shana follows.

7:30

Xcelerate G3 + Natural Light

Mixed with water, 30 min after breakfast. On days when the sun is out, Shana also gets 5–10 minutes of morning sunlight exposure — a powerful cortisol and circadian rhythm regulator that costs exactly nothing.

8am

Movement — Gym or Walk

Training days: Xcelerate Beverage pre-workout, 45–55 minute session, Xcelerate Build post-workout. Rest days: 30 minute walk, focusing on stepping and breathing, not burning calories.

9:30

Protected Deep Work or Family Time

With the body fueled, the mind clear, and the movement complete — this is when Shana does her highest-value work. Because a body that functions well makes everything else in life possible.

Complete the System

Wellness Works Best
As a Full Protocol

The workouts and nutrition Shana follows produce good results. Combined with the right supplements and peptide support, the results are extraordinary.

💊

Beneve Supplements

The cellular-level foundation that makes every workout and nutrition choice more effective. Start with the Gut + Cellular bundle.

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🔬

Ellie MD Peptides

When you're ready to go deeper — peptide therapy provides the hormonal and metabolic optimization that accelerates everything else.

Explore Peptides

Move with Purpose.Eat with Intention.

Stop PunishingYour Body. Empower It.

The Workout ApproachThat Changed Everything