Daily

as I wind down my week, I am singing the praises o

as I wind down my week, I am singing the praises of Chamomile tea

•

Chamomile is an herb that has been used for centuries for its healing properties, treating everything from sleep and anxiety to digestive issues, skin conditions, and inflammation for centuries

•

chamomile may help sleepiness by suppressing the central nervous system and providing a sedative-like effect

•

try brewing a cup before bed as part of your bedtime routine and enjoy the calming effects as you wind down your day and welcome your weekend

when you only implement cardio into your fitness r

when you only implement cardio into your fitness routine, estrogen dominance can be exacerbated because too much cardio can spike cortisol

•

so instead of spending all day on the treadmill, try flipping the ratio of your resistance training and cardio [striving for 2:1 resistance to cardio]

•

this switch will not only support your cortisol levels, but it will also support the balance between progesterone and estrogen which targets stress, weight retention [specifically belly fat]- and unlocks your sanity. 💪🏼🔐

waking up at 2 am is absolutely the worst. you’r

waking up at 2 am is absolutely the worst. you’re sitting there with your brain spinning with all the ideas and all the energy that you wished you had midday, am I right?

•

this is typically a sign of hormone imbalance. now there are some things you can do to mitigate that infamous 2 am wake up call and it starts by you getting enough magnesium.

•

Magnesium plays a huge role in the production of sex hormones- specifically progesterone, so getting enough magnesium is paramount to optimal sleep.

•

the second thing you want to do is support progesterone. Progesterone plays a huge role in keeping you asleep because it mitigates the impact of cortisol on your body. in blunting cortisol’s impact, it keeps you asleep all night long.

•

so either checking on your progesterone levels or supporting your progesterone with stress reduction, you could consider an herb like Vitex, or even progesterone repletion, especially if your progesterone is low.

•

the third thing you need to do is go to bed at the same time every night. this is going to optimize your release of hormones, specifically sex hormones, so that your body is not trying to keep up with you based on your inconsistent schedule.

•

I am so confident that you can kick this 2 am wake up to the curb- it starts with your hormones.

reasons for not pursuing medical or wellness care

reasons for not pursuing medical or wellness care are nuanced and varied, but consistency [including regular visits to the clinic] is essential to your health- especially after the age of 40

•

I am committed to keeping your gorgeous body at goddess status, so if you have questions regarding nutrition, wellness, or something else, I'm here to be a resource.

•

send me your questions via DM, by replying to my story, or drop them in the comments below!

when looking at hormone balance [or imbalance], we

when looking at hormone balance [or imbalance], weight gain, energy and digestion, balancing your blood sugar is a huge piece of the puzzle.

•

the wonderful aspect of blood sugar balance is that you can actually track it and monitor the data!

•

if you want to see what impact blood sugar has on you, consider testing your blood sugar first thing in the morning. you can use a generic glucometer [found at your local pharmacy], a keto mojo [if you want to test ketones + blood sugar], or a continuous blood glucose monitor like Levels

•

optimal fasting blood sugar range is 72-85 mg / dL. if your blood sugar is not optimal, here is an idea you can implement to stabilize your blood sugar starting today:

•

work on the order in which you eat your food. P before C [protein before carb] every meal when possible - even snacks! this can anchor your blood sugar by up to 30%.

•

when your blood sugar is more stable, other habit changes can begin to feel easier because you are starting at the source!

this Sunday, I challenge you to take the opportuni

this Sunday, I challenge you to take the opportunity to train your beautiful body for optimal sleep by engaging in one simple task

•

ready? set, go...!

•

swap a screen for a book [or use blue light blocking glasses]

•

why? because sleep happens to be your most powerful [free] aid to adrenal repair!

sometimes we get so carried away doing and achievi

sometimes we get so carried away doing and achieving that we forget about the important, the simple, the [playful!] art of resting

•

one tried-and-true way to infuse some rest and peace into my day is by journaling. expressing what is on my mind and leaving it on the paper frees up so much of my day to just. be. present.

•

staring at a blank page? here's a prompt to get you started:

•

what are two words that you would use to describe how you feel in your body right now?

cinnamon is the ultimate blood sugar stabilizer.

cinnamon is the ultimate blood sugar stabilizer.

•

so much so that it is currently being tried as a potential anti-diabetic treatments. how on earth does that work?

•

cinnamon promotes the creation of insulin, which helps keep sugar out of the blood stream and into the body’s cells to be used as energy

•

cinnamon also has some anti-inflammatory and anti-oxidant properties that make it an ideal treatment for systemic inflammation [especially when paired with other inflammation superstars like turmeric]

•

cinnamon also increases the production of anti-inflammatory proteins and targets free-radicals that are associated with inflammation.

•

need some cinn-spiration for how to incorporate this magical food into your diet? try adding it to your coffee // tea, sprinkling some into your smoothies, or adding it to any baked good you make!

ask me a question! • if you have questions r

ask me a question!

•

if you have questions regarding nutrition, wellness, or something else, I'm here to be a resource.

•

send me your questions via DM, by replying to my story, or drop them in the comments below!

anxiety is a predominant symptom of hormone imbala

anxiety is a predominant symptom of hormone imbalance.

•

as we age, our estrogen starts to fluctuate, our progesterone starts to decline and that’s the perfect recipe for intense bouts of anxiety instead of tuning out and normalizing this- tune in.

•

tune in to the patterns and the rhythms of this anxiety. notice when it happens. progesterone is the hormone that supports a level of grounded-ness and your capacity to thrive amidst the stress.

•

as you consider ways to support your progesterone, start with lifestyle design:

• taking time out to be in silence.
• sleeping
• meditating
• grounded calming walks

•

these are all ways to tell your body it’s okay and to preserve that precious progesterone. check your progesterone, maybe replace and replete your progesterone.

•

you will notice that everything IS going to be okay, despite what you feel right now with this hormone fluctuation imbalance.

while it's tempting to go straight to balancing es

while it's tempting to go straight to balancing estrogen, progesterone or testosterone in your attempt to feel BALANCED, let's swim upstream first to look at the SOURCE of the imbalance

•

turns out insulin levels play a very large role in hormone imbalance as insulin sensitivity is at the helm of blood sugar balance

•

and when insulin sensitivity is off, we start to show signs and symptoms of influammation followed by estrogen dominance as the compensatory response depletes progesterone

•

curious if insulin insensitivity is playing into your hormone imbalances?

•

check in:

•

1. is my blood sugar chronically high?

2. do I feel fatigued and sleepy especially after meals?

3. do I have brain fogginess and inability to focus?

4. do I store weight specifically around my waistline?

5. are my sugar [and food cravings] super intense?

•

all point back to an insulin link - start by targeting blood sugar stabillity and you'll be honing in on the SOURCE of the hormone imbalance.

•

start here:

1. consume vegetables and protein before carbs

2. unpackage all of your carbs

3. switch your workouts from cardio to resistance

want more?

consider tuning into this podcast to dig even deeper into the link insulin plays in sex hormone balance. click the link in my bio to learn more!

high or low fluctuating estrogen coupled with low

high or low fluctuating estrogen coupled with low progesterone can affect that gorgeous body of yours in ways that may present as inflammation, weight retention, and serotonin levels just to name a few!

•

while it may feel at times like sneaky gremlins are playing tricks with your hormones [or maybe eating them for lunch!], it is fully within your reach to reclaim your goddess status merely by taking a look at all the symptoms you are feeling [and seeing] of deeper hormone imbalance. chances are, they are all pointing to the same root cause that can be addressed so gently and sustainably with food, herbs and lifestyle design.

•

get your hormones tested. seek professional and functional support so that you can see exactly what is going on deep within your biochemistry. 💪🏽

with every new season [and summer is no exception]

with every new season [and summer is no exception], I get this splashy wave of insight that breed deep “ponderings” and more often than not a pretty big audit to my habits.
•
as of late, my thoughts have been deeply rooted in this idea that peace exists only in the real and not the ideal.
•
in working with gorgeous women around the country, who are [as we all are] inundated with messaging around what ideal looks like.
•
click the link in bio to read how I’m finding and committed to teaching the power of real over ideal.

we’ve been groomed to seek that status of busy a

we’ve been groomed to seek that status of busy and even hide behind it’s “badge of honor.”
•
and yet, a response of “I’m NOT busy I’m BALANCED” can come off as self righteous or dare I say… lazy!
•
sigh.
•
there is no magic potion.
•
but here’s what I do know… you are so much more than the word “busy”.
•
but it takes guts to proclaim otherwise.
•
it takes deep daily reflection to define what you truly are, what you value and what brings you to life.
•
so take today to slow down “just be” with yourself.

happy F R I Y A Y! as the end of the week nears, a

happy F R I Y A Y! as the end of the week nears, are you finding yourself in need of a spa day?🧖‍♀️
•
enter one powerful potion: Spa Day Smoothie!
•
pamper yourself at home with this healthy and delicious recipe that offers a treasure trove of nutrients for glowing, healthy skin.
•
click the link in bio for the recipe!

summer is finally in full swing and it’s time to

summer is finally in full swing and it’s time to celebrate skin’s shimmer, clarity and glow. let's take a look at what stimulates that lustrous skin from the inside out.
•
acne, psoriasis, eczema, rosacea, or even just dryness and wrinkles all have a common root: INFLAMMATION. your "nutrition prescription" for preventing these superficial [and embarrassing] manifestations of deep-seated internal inflammation? indulge in colorful seasonal vegetables, fresh caught seafood, nuts and seeds.
•
Lycopene - found in foods like tomatoes, watermelon, strawberries, and radishes - has been shown to protect the skin from the Sun’s damaging rays by internally bolstering innate antioxidant mechanisms.
•
research shows the replacement of harsh skin cleansing agents with topical probiotics could be the best form of protection known to man. one of the simplest ways to start applying probiotics topically is with some plain coconut water kefir. Add some to a spray bottle and use as a “toner” daily!
•
okay, go get your Summer glow on! ☀️

do you ever feel as though your boobs grow an extr

do you ever feel as though your boobs grow an extra bra size before your cycle?
•
the “OUCH factor”... it’s for real.
•
yeah, what’s that about? issues with hormone balance are likely the culprit in your menstrual woes.
•
breast pain // tenderness is usually rooted in excess estrogen or estrogen dominance. unchecked, this leaves you in [sore] survival mode for about a 3rd of your life.
•
click the link in bio to learn how to get to the root of parting with PMS, permanently.

as the supplement industry expands by the minute,

as the supplement industry expands by the minute, the cacophony of marketing around which supplements to take is nearly deafening at this point.
•
some supplement companies tout a cure for every ache and pain [making them fountains of youth] while conventional scientists and the media have an endless supply of reminders re: a supplement’s lack of safety and efficacy.
•
what’s the truth? Somewhere in between.
•
head on over to my blog to read my clinical take. #linkinbio

Load More... Follow on Instagram