Meet Jessica, a dedicated crossfit instructor and mom of young children. Jessica noticed her energy plummeted, and her usual workout routines became a struggle. She began to dread the physical toll of teaching and she was caught in the frustrating cycle that so many women experience—despite doing everything “right,” her body seemed to be working against her. Jessica came to me because calorie counting and exercise were no longer cutting it - and that’s where hormone-focused nutrition came in. Th...
Nov 11, 2024•13 min
PCOS almost ruined my life. My journey with PCOS began under intense stress and years of hormonal birth control use. I used the pill for almost a decade, thinking it was harmless—like many of us do. After a while, my body started to react. I was having irregular bleeding (three times a month!) and didn't know if I was even ovulating. I decided to make some big shifts in my diet and lifestyle, starting grad school, going gluten-free, and learning about nutrition for the female body. I also had th...
Nov 06, 2024•16 min
Did you know that you can hydrate through your food? We often think of hydration as guzzling bottles of water. But it’s not the only way! In fact, relying solely on water can sometimes create issues if it dilutes your stomach acids, which are necessary for proper digestion. Instead, consider how foods can offer hydration while providing vitamins and minerals. Here’s a breakdown of how to add these hydrating foods throughout your cycle: Follicular Phase (Days 1-14) During the follicular phase, yo...
Nov 04, 2024•11 min
Doctors told her she was a lost cause. Sabrina is in her late 30s, a busy working mom of two. A fulfilling career, a happy family, and an active lifestyle - and yet, her health began to crumble. It started with fatigue. At first, she could push through, but soon, her energy plummeted. Her workouts left her feeling worse, not better. Then the hair loss began, followed by mood swings and irritability. She blamed stress, life changes, and kept pushing forward. Sound familiar? Then came the perfect ...
Oct 30, 2024•16 min
Is your sleep inconsistent throughout the month? It’s your hormones! Sleep Patterns Across the Menstrual Cycle Follicular Phase (Day 1 to Ovulation) Estrogen rises: Many women report sleeping well during this phase, especially in the days leading up to ovulation (around Day 12-14). Benefits: Estrogen supports deeper sleep cycles and fewer nighttime awakenings, though it’s not directly calming. Ovulation (Around Day 14) Estrogen peaks, followed by a slight dip. Some women experience sleep disturb...
Oct 28, 2024•17 min
You’re hot, you’re cold, you’re tired, you feel old. Welcome to Menopause. Here’s the thing, you don’t have to just “deal with it.” There are practical ways to address these issues, so you can feel good—not just survive, but thrive—through this phase of life. Here’s a look at the 10 most common menopause symptoms and how to improve them. 1. Hot Flashes & Night Sweats Fluctuations in estrogen often lead to those sudden waves of heat. But night sweats can be especially disruptive for your slee...
Oct 23, 2024•21 min
Are you always drinking water and still thirsty? You don’t need more water, you need BETTER water. I’m talking about minerals & electrolytes! You might think, "Aren’t electrolytes just for athletes or people chugging sports drinks?" Nope! These essential minerals play a vital role in your muscle function, metabolism, stress response, and hormonal health. Electrolytes like magnesium, potassium, calcium, and sodium are involved in so much more than just hydration. Here’s a breakdown of what th...
Oct 21, 2024•11 min
Stop doing these five things! You are sabotaging your metabolism and draining your energy dry. 1️⃣ Ignoring Your Body’s Signals You know that random pain or nagging headache you dismiss as “nothing”? Guess what? Your body never acts without a reason. Whether it’s joint pain or hormonal discomfort, your body is speaking—listen. Women, in particular, experience varying pain sensitivities depending on their menstrual cycle or stage of life (hello, perimenopause!). Pretending these signals don’t exi...
Oct 17, 2024•18 min
Deep breath... You’re running on empty. An off-hand comment from your husband or the thought of one more pizza night sends you into a spiral. It’s one of the HARDEST parts of modern womanhood - the overstimulation, hormone swings, fatigue, overload, parenting, etc. Yup, you’ve got HORMONAL BURNOUT. And I'm going to help you get out. That’s why I am hosting my FREE 5 Day Reset, The 5 Day Metabolism & Hormone Reset — a virtual training to make hormones = SUPER simplified for you! A hormone res...
Oct 14, 2024•16 min
Have you lost touch with your body? It’s so easy in a world where we're frequently told to push through pain, ignore discomfort, and "suck it up.” Think about this: how many times have you felt something was wrong, only to be told, "You're fine, you're just tired," or "That’s normal for women"? Maybe you experienced digestive issues, unbearable period pain, or chronic fatigue, but were made to feel like you were overreacting. You might have even started to question yourself, wondering if it was ...
Oct 09, 2024•23 min
Raise your hand if you were part of the “clean plate club” growing up. Or maybe you saw your mom go through diet after diet, trying to shrink her body to feel better about yourself. Fats were demonized. Carbs were thrown in the trash. Or maybe food was scarce altogether. Many of us know what it’s like to model a BAD relationship with food, but how do we turn this around for our kids? As a mom of three, I’ve worked really hard to undo the cycles that were modeled for me so that my kids can love t...
Oct 07, 2024•24 min
Heartburn? Bloating? Uncontrollable gas? Your gut is asking (YELLING) for help! Gut health and hormone health are integrated and if you are dealing with digestive upset, it’s time to add some of the following supplements into your routine: 1. GI Integrity My absolute favorite supplement for gut health is GI Integrity . It’s packed with a blend of ingredients designed to support a healthy gastrointestinal tract. Whether you're recovering from a flare-up, experiencing bloating, or dealing with foo...
Oct 02, 2024•10 min
You’re feeling stuck. Is it your circumstances or are you the problem? Here’s the truth behind why you stay in the struggle: Snag the FREE 12 shifts you have to make in order to achieve lasting change without fighting against yourself and falling back into old habits 1. The Stories You Tell Yourself We are the average of the five stories we tell ourselves most often. Think about it: what do you tell yourself daily? Is it, “I deserve this,” “I’m too stressed,” or “This one thing won’t hurt?” Thes...
Sep 25, 2024•45 min
Did you know on average, women gain 7 to 10 pounds during menopause, even if they’re eating right and exercising regularly. "I'm doing everything right—why isn’t the weight coming off?" I hear this almost every day from women who are fed up with their bodies as they age. Here are some topics covered in this episode: 1. More Exercise Isn't Always the Answer 2. Focus on Muscle Mass 3. Protein and Carb Pacing 4. Prioritize Recovery and Sleep 5. Strength and Mobility 6. Adjust Expectations 7. Get th...
Sep 23, 2024•20 min
There’s one thing holding back your business. It’s not money. It’s your beliefs. I had expert business coach Aubrianna Kay on the podcast this week to share about the role of intuition and spirituality in the growth of your business. Despite success in her field, a personal crisis involving a partner’s mental health led her to energy healing practices like Reiki, which eventually opened her to psychic work and intuitive development. Alongside her corporate job, she built a six-figure business on...
Sep 18, 2024•59 min
So, you’re trying to conceive. Or maybe you just really want to know what’s going on with your cycle. Either way, tracking your hormones throughout the month will give you so MUCH INFORMATION about your health, fertility and symptoms. I had an amazing conversation with Rose MacKenzie, Medical Affairs Specialist at Mira, to discuss the best way to track your cycle and fertility. We often hear about the infamous 28-day cycle, but the reality is, our cycles are unique, and ovulation isn’t as predic...
Sep 16, 2024•58 min
ADHD… it’s not just a buzzword and I would know. Growing up as a neurodiverse child meant constantly feeling like I wasn’t measuring up, especially in traditional school environments. My family, particularly my older sister, was full of "smart" people, and I felt like the odd one out. I wasn’t bad at school, but it wasn’t until I was 16 that I was officially diagnosed with ADHD. Before that, I was missing questions on assignments simply because I couldn’t visually process them the same way other...
Sep 11, 2024•44 min
One day you wake up and you’re 40 and the weight just piles on, even when you “do all the right things.” You’re not alone. As we age, estrogen, progesterone, and cortisol levels shift, which affects your metabolism, fat storage, and overall energy levels. Most of us find that methods that worked in our 30s, or even just five years ago, are no longer effective. Here’s the truth: without looking at your body’s hormonal profile, you could be addressing the wrong issue. A DUTCH test , which measures...
Sep 09, 2024•20 min
As the largest organ of our body, our skin doesn’t just reflect our inner health—it absorbs everything we expose it to, both the good and the bad. I had a fascinating conversation with Emily Rose, better known as Mama Wilder on social media, where we dug deep into the world of skincare and dangers of toxic chemicals. Our skin is like a sponge, soaking up whatever we apply to it. We all know the risks of harmful chemicals like PFAS and toxins, which can easily enter our systems through the skin. ...
Sep 04, 2024•54 min
I’ve lost count of how many times someone has labeled me a “witch doctor.” It’s almost a weekly occurrence, and while it used to bother me, now I find it more amusing than anything else. The term often comes from a place of misunderstanding, fear, or simply a lack of knowledge about the type of healthcare I practice. But instead of being defensive, I choose to see it as an opportunity to inform. Let me give you a quick rundown of my credentials: I have a doctorate in chiropractic, a discipline g...
Sep 02, 2024•23 min
Menopause is not a death sentence to your fitness and energy. Yes, our bodies will be prone to store belly fat and lose muscle tone as we age but you can actually see some pretty amazing results and feel that energy again if you know how to work with your hormones. Menopause is marked by a year without a menstrual cycle and your body enters a new phase—big drops in estrogen and progesterone. With that can come a slew of symptoms, night sweats, fatigue, belly fat, mood swings, etc. When it comes ...
Aug 28, 2024•16 min
Your first meal of the day sets the tone for your hormones, blood sugar and metabolism. First, you should actually be eating breakfast. Eat that breakfast within 30-60 minutes of waking. Second, base that meal around protein. Protein is essential for maintaining muscle mass, especially as we age, and it also helps regulate blood sugar levels and reduces cravings. Here are some examples of hormone-friendly breakfasts: Protein Shakes: I love Potential Power Nutrition protein powder, which contains...
Aug 26, 2024•14 min
Castor oil packs, castor oil for acne, castor oil laxatives, castor oil for hair growth… is it worth the hype? Castor oil is derived from the castor bean, a plant that might not be as well-known as other oil sources like olives or avocados. The magic is in its high content of ricinoleic acid—a compound known for its impressive anti-inflammatory, antimicrobial, and antioxidant properties. Spoiler alert: I love castor oil! It’s great for dealing with issues like abdominal discomfort and bloating, ...
Aug 21, 2024•13 min
I’m burnt out. How about you? It’s time to take a look at chronic stress. I had an incredible conversation with Dr. Romie Mushtaq about stress, brain health and burn out. Her message: chronic stress, left untreated, can cause neuroinflammation—a condition that leads to a "busy brain," characterized by anxiety, inability to focus, and sleep disturbances. Neuroinflammation occurs when chronic stress creates inflammation in the brain, particularly in the hypothalamus, which she refers to as the "ai...
Aug 19, 2024•49 min
You absolutely can get pregnant with endometriosis. That being said, endo can also be a barrier to pregnancy, and it depends on how severe your tissue growth is, where it’s located and other hormone levels that may be out of balance. Endometriosis is a condition where endometrial tissue, which normally lines the inside of the uterus, migrates to other parts of the body. This misplaced tissue can be found on the ovaries, fallopian tubes, and other organs within the pelvic region, causing pain, in...
Aug 14, 2024•11 min
You’ve heard the mantra “hydrate, hydrate, hydrate.” We try to hit half our body weight in ounces per day, right? The problem: many people consume ultra-filtered water, which is devoid of the minerals our bodies need. This type of “dead water” does not actually hydrate your cells! For example, athletes and individuals who sweat a lot lose not just water but also essential salts and minerals. Simply replacing the lost water without replenishing these minerals can result in dehydration and other h...
Aug 12, 2024•13 min
My best tip for success has nothing to do with food. Or exercise. It’s really about visualization. Visualization is the practice of creating a mental image of a desired outcome. It might sound a bit hokey at first, but hear me out. This technique has a solid scientific foundation and is used by top athletes, successful business people, and many others to achieve their goals. How to Visualize Create a Detailed Mental Image: Start by thinking of a scenario you want to manifest. For example, if you...
Aug 07, 2024•20 min
Did you know that you can improve your energy and fat burning by exercising differently throughout the month? I’m talking about exercising FOR your female cycle. Let's consider a typical 28-day cycle. Here's a breakdown of how your hormones change and how you can adjust your workouts accordingly: Menstrual Phase (Days 1-5): Hormones: Estrogen and progesterone are at their lowest levels. Exercise Recommendation: If your cycle isn't too heavy and you feel okay, this is a good time for exercise bec...
Aug 05, 2024•14 min
In this episode of my live coaching series, I talk with Jessica who deals with a long follicular phase and delayed ovulation. Delayed ovulation and irregular cycles can throw off a number of things in the female body, including fertility. Jessica's main goal is to achieve a more balanced cycle - both for her overall health and her fertility journey as she and her husband try for their second child. A former primary school teacher, Jessica found her stress levels were high due to the demands of h...
Jul 31, 2024•18 min
What’s the big deal about gluten? I’ve been gluten free for many years and in many ways it saved my health, but let me give you some background. Gluten is a binding protein found in wheat, barley, and rye. It's what gives dough its elasticity and bread its chewy texture. Gluten can trigger a severe autoimmune response (celiac disease) or other unpleasant symptoms, like bowel issues, skin issues, fatigue, etc. My story with gluten sensitivity began in my high school and college years. As a three-...
Jul 29, 2024•38 min
