How to Create the Perfect Body-Boosting Smoothie

One of the simplest and most powerful things you can do for your health is to intentionally nourish your body with more real, nutrient-dense foods.

One of my favorite ways to make that happen — especially with a full schedule — is by starting the day with a well-crafted, nutrient-packed smoothie.

Whether you’re someone who eats shortly after waking or practices intermittent fasting, those first calories matter.

When your first meal is balanced and nutrient-rich, you’re setting yourself up for fewer cravings, less bloating, steadier energy, and better focus throughout the day.

Smoothies can be a convenient and effective way to do this — but only when they’re done right.

Even with high-quality, organic ingredients, many people unknowingly turn their smoothies into glorified milkshakes that spike blood sugar and contribute to fat storage — especially around the midsection.

With the right approach, though, it’s easy to turn your smoothie into a great daily routine.

In this post, we’ll cover 5 key tips to help you build a body-boosting smoothie that supports your energy, hormone balance, metabolism, and overall health — without the blood sugar rollercoaster.

Let’s dive in…

1. ALWAYS USE WHOLE FOOD INGREDIENTS:

Not using quality whole food ingredients is a big mistake many people make and one that turns many smoothies into glorified adult milkshakes. Be sure that you are using unprocessed whole foods in your smoothie and high-quality products with clean ingredients – otherwise you’re risking contributing to hormone imbalance and inflammation instead of optimizing and healing.

2. INCLUDE ALL 3 MACRONUTRIENTS: 

Healthy proteins, fats, and carbohydrates – each should be represented in your smoothie. Doing this will increase the amount and variety of nutrients in your smoothie, will help you stay satisfied, keep your blood sugar stable and cravings at bay.

Most of us are great at adding the carbohydrates (juices, fruit, “organic frozen smoothie packs”, greens, etc.) when making smoothies, but largely miss out on the healthy fats, protein and adequate fiber. Lacking these nutrients sets us up for a blood sugar rollercoaster leading to things like midday crashes in energy, cravings and weight gain. Fresh and frozen fruit and vegetables are great carb sources for your smoothies, but just like with your meals, don’t forget to balance your smoothie with all macronutrients.

Some of my favorite healthy fats include things like:

• Nut butters
• Raw, whole nuts
• Avocado
• Seeds! (chia, flax, hemp, pumpkin/pepitas, etc.)
• Whole coconut milk
• MCT Oil

Added bonus! Many of these are also great sources of fiber!

My go-to high-protein source for my smoothies is always a high-quality protein powder.

With so many options, it can be a bit overwhelming when trying to decide on the best product for yourself.
So in the video linked below, I break down 7 things to consider to help make that process a little easier.

3. SKIP THE JUICE: 

Pure fruit and vegetable juices are nice on occasion, but be aware that although they’re made from whole foods, the juices themselves are not “whole” by definition. This is because much of the beneficial nutrients have been removed leaving just the sugar. So skip the juice when crafting your smoothies and stick to whole foods so that you can reap the full benefits that the plants you’re including have to offer.

4. SPICE THINGS UP:

Spices are nature’s best kept secret. Not only do they add robust flavors to meals and smoothies, they’re also micronutrient powerhouses. Many spices aid in digestion and blood sugar regulation and offer antioxidant, anti-inflammatory and anti-microbial benefits! So be sure to include a few in your next smoothie. Some of my favorites are things like cinnamon, ginger, cardamom and turmeric.

5. INCLUDE HERBS, SEEDS & SUPERFOODS: 

Smoothies are the perfect place to add in some herbs, seeds, and superfoods which are loaded with benefits.

One of the reasons why smoothies are the perfect place for these whole foods is that many beneficial processes occur when plants are chopped or cut and eaten raw.

For example, one of the biggest benefits to eating crucifers (broccoli, cauliflower, cabbage, etc.; I consider these to be “superfoods”) is their ability to provide the body with the powerful plant compound, sulforaphane, which is shown to have anticancer, antidiabetic, and anti-aging properties. But here’s the kicker – the process by which sulforaphane is made from these plants is a heat-sensitive one, and only occurs after the plant has been chopped or cut (or blended like in a smoothie!). Which is why these plants are best eaten cut and raw. Many people don’t like the taste of these raw veggies though so disguising their flavor in a smoothie gives you the best of both worlds – deliciousness and nutrients! Another example is with seeds. Flaxseeds, for example, have anticancer properties and have been shown in clinical studies to help manage cholesterol, triglyceride, and blood sugar levels, reduce inflammation and aid in digestion. Here’s the kicker here though – in order to reap the benefits of the seeds, they need to be ground (like in a smoothie!) otherwise much of the seeds will pass straight through the digestive tract fully intact without the production and release of the powerful compounds they offer. Generally speaking it’s better to buy your seeds whole and grind them (or blend in your smoothie) on an as needed basis, this way you get the most nutrition out of the food. Alternatively to save a little time and ensure your seeds are fully ground, milled/pre-ground seeds are sold as well (just be sure to refrigerate after opening and eat within 1 week).

Whether you enjoy smoothies as a meal replacement or a supportive add-on, they’re one of the easiest ways to pack more nutrition into your day — especially when time is tight.

Try using them to replace the meal you struggle with most (for many, that’s breakfast or lunch) to make staying on track simpler and more consistent.

I hope these tips help you blend up your next smoothie with confidence—and bring you one step closer to your health and body goals.

blessings,

Lauren