How To Create More Melatonin Naturally

I can’t sleep at night; Should I take over-the-counter melatonin??

Since diving into this month’s topic of sleep, I have been more aware of when someone mentions the lack of sleep they have been receiving. Do you know the cause of your poor quality or lack of sleep? Even though I am a cause “detective” according to our health and longevity but I know we need a little help sometimes.


Roughly, six years ago (before becoming a health coach) I first realized the struggle of SAD (Seasonal Affective Disorder); a.k.a Seasonal Depression. Then, as if the Universe had it planned, I saw on TV the Dr. Oz show about an all natural antidepressant called….. 5-HTP.
Say what? That’s right; 5-HTP (5-hydroxytryptophan)! Within 3 weeks of taking 2 (100 mg) capsules everyday before bed I really did feel “happier”, the binge eating decreased, and my SLEEPING improved dramatically! Many other health aliments 5-HTP helps to improve…

  • anxiety
  • depression
  • sleep disorders
  • migraines
  • ADHD
  • fibromyalgia

That brings us to HOW 5-HTP helps us get MORE & better QUALITY SLEEP.

5-HTP (5-hydroxytryptophan) is an amino acid that your body naturally manufactures. It’s not found in food, but is created from another amino acid, tryptophan. Tryptophan is found in high-protein animal foods…..Thanksgiving Turkey! Yum!

5-HTP supplements are usually produced from Griffonia simplicifolia, a woody African shrub. This plant’s seeds naturally contain 20% 5-HTP.

Below is a very clear diagram of how 5-HTP creates the neurotransmitter known as the “happy molecule”; Serotonin  and the “Sleep molecule”; Melatonin.

According to a study by the University of Maryland Medical Center about the results of 5-HTP on those who suffer with Insomnia:

In the study, people who took 5-HTP went to sleep quicker and slept more deeply than those who took a placebo. Researchers recommend 200 to 400 mg at night to stimulate serotonin, but it may take 6 to 12 weeks to be fully effective.

Still not convinced? Here are a few Amazon reviews about how 5-HTP has helped their sleep…

5.0 out of 5 starsI take it when I wake up so that I can sleep better that night

ByDeAnna Darrowon January 11, 2017

Verified Purchase

I work nights and was having problems staying asleep. I take Melatonin before bed, but it wasn’t enough. I started taking the 5-HTP when I get up, and have been having much better nights.”

5.0 out of 5 starsRecommended by both my son’s physician and mine.

ByKatherine E. Shankson January 12, 2017

Verified Purchase

We were told about this for a replacement for OTC sleeping “pills”, and it also lowers our stress. I cut the 200MG in half, so it’s the perfect dose and lasts a little longer. So, far, it is well tolerated by both of us.”

5.0 out of 5 stars Really helps to get to the REM state and dreams …

ByMNRmblron July 22, 2015

Verified Purchase

Really helps to get to the REM state and dreams happening so that “the work of sleeping” can get done. Instead of just being knocked out you dream. Many times I can remember my last dreams of the night. The time release formulation is important. Before I took the immediate release and would quickly have a deep dream state and then wake up around 3:00 AM.”

5-HTP is included in this month’s FREE give-away to get natural MORE and better QUALITY Sleep. Let’s start improving your health on night at a time.


Mr. Sandman

Are Dreams Are Here to Help Us

A new month means….New Give-Away for you! Get excited!

This whole month of March is dedicated to SLEEP. The importance of sleep, and how to not just get more but get better quality sleep; which I have no doubt it will be a large factor in improving your sleep and your entire life.

This vlog today is all about our dreams and what creates our dreams. A mystery science of dreams is uncertain and alot of people fear uncertainty. Knowing what creates dreams can help us manifest the dreams, habits, and beliefs we need to thrive in life!

3 Ways to get More Quality Sleep Every night! The FREE slides mentioned in the video.

Also, if you haven’t signed up for weekly Wholistic Coaching, go to…..

You Aren’t Going To Like This.

Number 1 Secret Way to get More Quality Sleep

A new month means….New Give-Away for you! Get excited!

This week; March 5th – Month 11th is National Sleep Awareness Week and with that as my inspiration & my passion for helping you improve your health; I have dedicated the whole month of March to SLEEP. The importance of sleep, and how to not just get more but get better quality sleep; which I have no doubt it will be a large factor in improving your sleep!

Top 3 Ways to Have More Quality Sleep

FREE download of slides….

FREE Wholistic Coaching

Wrapping Things Up With a Cherry On Top

The Cherry On Top of a Delicious Month

1st week – All about CHOCOLATE!! Yum!

2nd Week – Romantic Relationships. The 5 Love Languages and How to communicate more clearly to your loved one.

3rd Week – Combo Week: Eating Disorder Awareness Week + Love for the Singles.  “How My Binge Eating Made Me a Better Girlfriend.”

Last chance to get this month’s freebie!

Set The Mood for Love With Essential Oils

How Binge Eating Made Me A Better Girlfriend.

In honor of Eating Disorder Awareness Week and the end of a fun, intimate month; this week, I am going to welcome you into my own life of struggles with disordered eating and into my intimate relationship. Both; our relationship with food and our intimate relationships are directly interconnected with each other and you will know exactly how so.

However, since it is the end of the month of LOVE, your opportunities are limited to grab your FREE pdf to

“Set The Mood of LOVE with Essential Oils”. Click here >>

Now lets me start by explaining the differences between all the forms of eating disorders, and disordered eating. Not all eating disordered are the same; they are complex and have a psychological cause of them.  The uneducated, hear the term “eating disorder” and immediately picture a young woman with all her clothes drape like curtains on her thin frame, fatigue drawn onto her face with the edges of her facial bones.  This is NOT the face of every eating disorder/disordered eating!

It is the 13 year old girl who just started her journey into her womanhood, who discretely slips off to the bathroom after every meal in order to stick her finger down her throat so she will continue looking for her friends but mean while chronically in fear of being “found out” and her ongoing body changes.

It is the male high school wrestler, gorging himself on every food he deprived himself in order to meet weight class weight.

It is the 52-year-old, mother of 2 children who after a regular 12 hour work day and driving her kids to and from soccer practices; can’t trust herself to stop eating once the first bite touches her lips. She fears the animal-like urge that leads her to devour all & anything in arm’s length, the cycle of guilt that always follows.

Research suggests that up to 50% of the population demonstrate problematic or disordered relationships with food, body, and exercise. Rates of clinical eating disorders are much lower, estimated from 1% to 3% of the general population.  -Psychology Today

Eating disorders included Anorexia Nervosa, Binge Eating Disorder, Bulimia Nervosa, and etc. The type of eating disorder that has consumed me in some moments in my past and (alert: vulnerable moment) still at times, is….Binge Eating.

Through my transition out of the bodybuilding industry; my body, my emotions, and my relationships were changing. Due to the lack of EFAs (Essential Fatty Acids), I had deprived my body while in the industry; my body was craving, savaging around from grocery store to grocery store, and ultimately devouring within 15 minutes an entire 2lb container of almond butter. A situation I still find myself when I am not tapped into…..

When food was no longer easily assessable, the consciousness slowly crept up with the help of empty jars, opened wrappers, dirty dishes in the sick, and etc. Then the most dangerous parts starts; the thoughts which lead to our emotions following the event.

Consciousness is the strongest alley for anyone who is given the beautiful gift of eating disorders/disordered eating. This super power is how I went from a perfectionist is driven, 5 years long single, 29-year-old, girl to a self-confident, strong, 30-year-old, women in a vulnerable and open-dialogue relationship.

Like many of us, it is much easier to place a mask over our own consciousness. However, ignoring symptoms, conflict, and/or resistance will never resolve the true cause of the disordered eating, issues in relationships, and etc. Becoming conscious of our opportunities, struggles, and gifts in whatever form they appear allows us to set our standards; in our self-worth, relationships, and all areas of life. by setting, practice consistently, expect and have courage enough to speak those standards to my boyfriend; I believe we have gained mutual respect and self-confidence. Confidence; which we all know is what real men, who are lucky to have such an amazing imperfect woman,  find the most attractive in a woman. (no matter weight, body type, or looks)

Don’t believe me? Read the following article… “Guys Explain Why They Literally Don’t Care About your Cellulite”


This post in no means the encouragement of eating disorders or disordered eating. It is strictly opinion based on my own personal experience and self-study. Not sure,  if you are experiencing disordered eating or have developed a disordered relationship with food? Click here for the



FREE pdf: 5 Signs of Disordered Eating

Please leave a comment below if my struggles sound familiar to you or to someone in your direct life. I am truly passionate about building consciousness and support for those who are silently struggling.

With Gratitude!

Speak The Language of Love…

Today I’m talking about the ONE THING that could be holding you back in your romantic relationship.

This is a real obstacle that can STALL any long-term relationship.

I know this because it stunted many relationships surrounded me.

Today I’m talking about your LOVE language  & the LOVE language of your partner, and when you’re not bilingual in LOVE that can make your relationships feel stuck. And can make you feel that you are not cut out for a long, thriving romantic relationship.

The scary thing is that you likely have used up all your resources to create the relationship you deserve! But if you feel discouraged by your progress and/or “not enough” in your relationship, you are for sure have not integrated the LOVE languages into your life.

It’s time to find some new, alternative approaches, don’t you think?

When my first “light bulb” moment happened on this topic, I was listening to an audio book; “The 5 Love Languages”

Wow! Gary Chapman; Ph.D. has categorized the human need for love, into 5 different love languages which help us make love into something extremely tangible and actionable for us.

The 5 Love Languages— are the foundation & aids the road to bigger results and to a successful, intimate relationship. You can have some fun in the process of discovering your primary and secondary love language, so take the quick quiz here.

Before we dive into those 5 Love Languages and their empowerment potential, one last note:

FREE PDF “Love Is In The Air: Essential Oil Blends to set the mood”– just in time for St. Valentine’s Day!

It answers the question I know you are asking or will be asking on Valentine’s Day: “How do I set the mood for romance with very little effort from me?”

So this has become a must-have love guide.

Here are the five love languages, Gary Chapman has created to transform marriages & relationships:


This language uses words to affirm other people.

Love Language #2: ACTS OF SERVICE

For these people, actions speak louder than words.

Love Language #3: RECEIVING GIFTS

For some people, what makes them feel most loved is to receive a gift.

Love Language #4: QUALITY TIME

This language is all about giving the other person your undivided attention.

Love language #5: PHYSICAL TOUCH

To this person, nothing speaks more deeply than appropriate touch.


Check out these innovative international LOVE languages —and then starting USING them to shift your relationship to get bigger results.

Let’s get clear on our own LOVE language first—time to get inspired and raise your relationship standards, for good.


21 Health Reasons to Eat CHOCOLATE

3 Secret Ways to Eat Cake & Lose Weight


The Food of the Gods…

“Cacao beans are probably the best-kept secret in the entire history of food.”

– David Wolfe

Can you guess what we will talk about today? That’s right….CHOCOLATE!! That’s right ladies, our favorite euphoria releasing food. Oh how I love chocolate!

But before we “bite” into why we love chocolate so much, let me state how excited I am about the topic I have in stored for you this month. Wait a minute…. Take a deep breath. Do you feel that? 
Do you feel the LOVE in the air? Whether you are married, in a relationship, or single February is the month of love.

To enhance that feeling of love throughout the whole month, grab your FREE PDF now>>> 

Now let’s have some fun!

According to the US Department of Commerce, the average American consumes 10 pounds of “traditional” chocolate yearly. Crazy right? That’s a whole lot of chocolate!  When I say “traditional” chocolate I simply mean the chocolate your get at convenient stores, or the chocolates always laying around at your grandma’s house; the same chocolates with highly processed cocoa, milk, and large amounts of sugar. This explains why we can become “chocoholics”.

So what is “real” chocolate? Raw caoca. (Nope, that is not a spelling mistake.) Cacao is actually the bean from the fruit. The bean that has been more valuable than currency for ancient cultures, and now consider the healthiest “superfood” of our time!

*Click to learn Caoca’s longevity health benefits, forms of caoca you can consume daily, and why women crave chocolate more than men.*

Chocolate is a very powerful substance which deserves respect when consuming it; enjoyment & pleasure in every bite.



“Every human is motivated by seeking pleasure and avoid pain.”

This whole month is aiding you to seek pleasure. To get more info & recipes 😉 that you will enjoy on facebook. Go to>>


With Gratitude,

ANNA (Your Ginger Coach 😉 )



Do The Same Thing, Get The Same Result

 “Insanity: Doing The Same Thing Over & Over Again and Expecting A Different Result.” – Albert Einstein

Thank you for stopping by to read/watch today’s post. I truly appreciate you taking time out of your day to find a source of inspiration to reach your highest health goal. Your time is precious, I know!

 (Any Lord of The Rings fans? lol)

Today is a sum up of the entire month’s value for the weight you have been wanting to lose for….3 years? 10 years? 20+ years? Congrats, That is great! You’re in the right spot to change your method for weight loss. That is exactly what this month & the Facebook video series was all about. The 5 (untraditional) ways to get you life lasting weight loss, I know you have been trying for years to accomplish.

Unable to watch the free video series? No problem! Below is each video, that explains each strategy to losing weight; plus, a short description of each.

However, in order to fully implement these weight loss strategies, you need some type of tool or reference guide to go back to when you need more inspiration through your weight loss and/or health path. Go here for your weight loss guide>>>>>

Got your FREE Weight Loss Workbook? Great! Let’s dig in….

1st way to Life Lasting Weight Loss:

Eating Rhythm: Bio-Circadian Nutrition: eating in conjunction to the sun’s rhythm.

PFC Method; refer to>>>>

2nd way to Life Last Weight Loss:

2 branches of our nervous system responsible for our digestion.

Sympathetic NS = Stress response-fight/flight mode- suppressed digestion- nutrient digression

Parasympathetic NS= relaxation – activates health digestion- nutrient absorption

“Worrying about fat increases fat. Anxiety about weight loss causes your body to gain weight.”

Strategies for SLOWING DOWN with food:

  1. Change Your Environment; (Examples in video)
  2. Eliminate Distractions: (Examples in video)
  3. 8-10 Long Deep Breaths before & after meals: (demonstrate in video)

3rd Way to Life Lasting Weight Loss:

SLIM & SASSY: Metabolic ESSENTIAL OIL Blend benefits AND…

Three Ways to Use Slim & Sassy Safely for Huge Weight Loss Results

  1. Aromatic – (example in video) smell is uplifting, warm and clarifying & curves cravings

  2. Internal – (examples in video) Consume before meals to help control appetite and overeating.

  3. Topical – (examples in video) absorbs the fastest through the skin

Grab your SIM & SASSY now, before sold out>>>> My Doterra 

4th Way to Life Lasting Weight Loss:

If every food had the same amount of calories, fats, carbs, and etc. what food would you take the most PLEASURE from eating?

Cephalic phase digestive response – CPDR: simply a fancy term for the pleasures of taste, aroma, satisfaction, and the visual stimulation of a meal. In other words, it’s the “head phase” of digestion. (EXAMPLE IN VIDEO)

Strategies for receiving more PLEASURE:

  1. Pleasure Inventory: (how-to in video)
  2. Practice 2nd secret way to lose weight: SLOWING DOWN
  3. Plan ahead (example in video)

5th Way to Life Lasting Weight Loss:

To get the 5th way to long-term weight loss, get your FREE Workbook before 1/31!

If your download this workbook before 1/31/17, I will send the video & notes directly to YOU! Great opportunity to implement these strategies into your lifestyle now!

This week and month, I have learned so much from you and myself. The video series has really spotlight on how I can better support you with inspiration, tools, & strategies to reach your high health goal.

Loved these untraditional strategies to Lose Weight? Want more 1-on-1 custom coaching? 

Click below>>>

More Details about 1-on-1 Health Coaching

Exciting things are happening next month and you DO NOT WANT TO MISS OUT. Enter your info below to find out more.

Your Why for Weight Loss

In the reflection of the WomenMarch in past weekend; I have two beliefs. One, that we all have the right to express ourselves with kindness & grace. And two, our why (why behind our actions, why we say what we say, and why we believe what we believe) is our motivational force.  Every woman, man, and child have a why they attended or did not attend the march. Yes, as a collective is was for equality but each individual had their own personal “why”.

While deciding on the topic of today’s post. I took a moment and asked myself; “Why am I here on earth?”, “Why am I a Health Coach?”, and “Why did I want to educate you about weight loss?”

Body weight has been a trigger for me in my personal life. At a very young age, I was conditioned to think and believe that my body, my personality, and life was not enough for acceptance/love. Comments made to me; directly and indirectly were made to me about my excess body weight by family members, classmates, and “friends”. Sound familiar?
It wasn’t until I changed what I chose to focus on is when my entire mindset/thoughts shifted.

Our relationship with our bodies is a life long journey; so why don’t we take the journey on a new empowering path.
With the combination of my past, present, & future struggles with weight and my training as a Holistic Health & Eating Psychology Coach; I am 100% positive that every person has the potential to get to the weight that God/Universe has in store for us.

With the strategies given in the…

5 day Free Facebook Live Video Series; “5 Ways to Life Lasting Weight Loss”

I guarantee that new path to body empowerment!

Starting Mon Jan.23 – Fri Jan.27 @ 2pm everyday.

To watch the video live and after go to>> Anna Hilty Coaching Facebook page

Grab your FREE value packed Workbook here>>>

I am so excited to connect with you! See you at 2PM! 😉

How Being S.A.D. Can Make You Hold onto Weight!

Good Morning Beautiful,

As you may know this whole month of January, I, your Health Coach am dedicated to giving you practical insights and strategies toward your lifelong goal to lose weight. This topic and very near and dear to me since I was/am, like you struggled with the want to lose this “extra” body weight. Through my health journey, there is one lesson I have learned and I am now starting to implement into my life & daily habits…. Nutrition can only take your transformation so far. And knowing & personally craving the importance of community support in accomplishing any goal, that is why I created this free PDF>> FREE pdf: 3 Secret Ways To Eat Cake & Lose Weight

Today I was excited to share with you a product I know has the ability to help you lose weight & have more energy. The reason why I have so much convenience in this product is because I personally use it everyday & I know the importance and benefits of each ingredient included. To know what this weight loss product I speak so highly of, join my free Wholistic Coaching list. In this week’s exclusive letter, I will describe each ingredient & their benefits. And you will know how to get your hands on it and how to receive 15% off! Click here to join>> Enroll Here for FREE Wholistic Coaching

However, when I woke up today I felt the need to share a very importance message with you and allow you into my world has a health coach & my struggles with anxiety & SAD. And through my intense studying of the mind & body connection my insights of how our emotions have a direct connection with my life long struggle with weight.

According to Dr. Rosenthal, MD while being interviewed for an article about SAD said,

Six percent of the US population, primarily in northern climates, is affected by SAD in its most marked form. Another 14 percent of the adult US population suffers from a lesser form of seasonal mood changes, known as winter blues.”

Now, I have never been clinically diagnosed to have SAD (Seasonal Affective Disorder)/Seasonal Depression but knowing the drastic changes in my personality & in knowing my body better than any doctor; I am 100% positive I experience SAD.  Here are a few symptoms of SAD (comment below if anything of these applies to you or if you know someone who struggles with SAD)

  • slow down and have a hard time waking up in the morning
  • energy level decreases
  • they tend to eat more (especially sweets and starches)leading to weight gain
  • concentration suffers
  • withdraw from friends and family
  • work and relationships suffer
  • become quite depressed

Now I’m not here to talk about the difference between SAD and “winter blues”. For that information go to

Im more concerned about how these moods/thoughts can continue to affect our weight. Here are a few examples of what my internal dialogue says when I’m in the storm of SAD:

  • “Who do you think you are to accomplish any of your goals?”
  • “You are so fat and disguising.”
  • “Who would hire an over weight health coach? You cant even take care of yourself.”
  • “Why would anyone listen to you?”
  • “You don’t deserve love.”

Pretty harsh, right? I know again with very high confidence that I am not the only one to say these things to myself. Sound familiar?

What happens to our body when we have these internal thoughts is that our sympathetic nervous system ( responsible for the fight-or-flight response) is triggered on and the more we allow in those thoughts the more we stress our bodies out.

Comment below if you know what happens when we are in sympathetic response chronically.

4 ways chronic stressful thoughts cause digestive issues:

  1. Digestion Shut Down: Leading to constipation. Constipation interrupts the detoxification process that naturally happens during normal digestion. This can lead to a whole host of problems including gas, bloating, stomach pain, and weight gain.
  2. Heartburn: stress response can cause the sphincter that closes off the esophagus from the stomach to spasm. When this happens, stomach acid can make its way back up into the esophagus, causing it to burn the esophageal lining.
  3. Immunity: stress response, the chemical reaction that is produced by the sympathetic nervous system wipes out a large proportion of your good gut bacteria that fight bad virus & etc. Over time, this can lead to a weakened immune system and overall inflammation of the body.
  4. Weaken Metabolism: When you are stressed, your blood flow is redirected to the brain and to the limbs. So if your body is stressed while you are eating in a negative emotional state, then it can cause your metabolism to slow down.

Okay, Now What Do We Do?

As I said earlier I am here to give you support & tangible techniques to address your weight issue from a whole new angle. Exciting News Flash! Starting Monday, January 23rd at 3 pm, I am providing you a 5 day Facebook Live video series all about 5 Ways to have Life Lasting Weight Loss. For those who enroll will receive a free workbook to have during the video series and reference guide for after the series.

To be the first to sign up and get your workbook, you gotta sign up for the free Wholistic Coaching here>>>Enroll Here for FREE Wholistic Coaching

Meanwhile, till the free video series; my tip for you to start now implementing.

Tip of the Week: Monitor Your Thoughts.

Keep a journal or thought inventory of every negative thought that appears in your mind. When you’re aware of your thoughts they have as much power has you choose them to have.


Thank you for allowing me to be so vulnerable with you. If this hit home for you, please share with anyone who needs to know that they are not alone. Support is always given to those who seek it.