Blog
Small Habits That Can Improve Your Mood This Winter
Instead of viewing seasonal changes (especially in the cooler months) as something to dread, it’s important to embrace the seasons as they come by changing up our daily routines, adjusting schedules, trying fresh habits, or discovering new activities indoors.
Is PMS Really “Normal”? Understanding What's Common vs. What's Healthy
Premenstrual syndrome can really be debilitating to many menstruating women, regardless of age. While mild symptoms can occur, experiencing severe PMS that interferes with your daily life can be a sign from the body that something is off.
Why Every Woman Should Know Her Iron Levels
Having an iron deficiency can be a driver that contributes to hormonal imbalances because of iron’s effect on regulating and producing estrogen, progesterone, thyroid, and cortisol. Menstruating women are more susceptible to experiencing an iron deficiency, but other factors like dietary deficiencies and exercise can also play a role.
Estrogen Detoxification: Why It Matters
Despite estrogen’s vital role, it can become imbalanced, leading to estrogen dominance and a slew of negative symptoms along with it. The body’s natural combat method to estrogen dominance? Estrogen detoxification.
Is Your Gut Ready for Cold and Flu Season?
There are ways to combat being under the weather this cold and flu season through lifestyle adjustments that boost your immune system, taking care of your gut health, prioritizing sleep, and getting adequate amounts of vitamins and minerals.
Understanding the Master Regulator of your Metabolism & Hormones: Your Thyroid
Read on to learn about the thyroid’s role in producing and releasing specific hormones, regulating the speed of metabolism, and how to support your thyroid to function optimally!
The Brain, the Endocrine System, and the Gut Microbiome: How They Work Together
Let’s dive in to dissect the HPA, HPO, and HPT axes’ communication systems for balance in stress responses, reproduction and menstruation, and metabolism, as well as the role the gut microbiome plays for each.
Joyful Movement for Longevity
Whether you’re looking for more sustainable ways to stay active or are just starting to engage in exercise, it begins with finding movement that is supportive to you. Movement that brings you joy!
Omega-3s: One of the most important nutrients you’re probably NOT getting enough of
If I could recommend one nutrient that benefits nearly every system in the body, omega-3 fatty acids would be near the top of the list. Omega-3 fatty acids provide support to systems like the cardiovascular and endocrine systems, brain and mood, vision, reduces inflammation, and more! They may be the missing nutrient in your diet.
The Health Hack We’re Missing: Slow Down and Listen to Your Body
The amount of health and wellness content at the touch of our hands can drown out our own personal communications to our bodies. Instead of reaching for more information, it may be time to implement the ultimate (and free!) health hack: slowing down.
Zinc, Vitamin D, Magnesium: The Trio for Hormones + Immunity
Zinc, vitamin D, and magnesium may be micronutrients, but they play a powerful role in supporting hormone balance, immune function, and overall health. From thyroid and blood sugar regulation to stress resilience and immune defense, getting adequate amounts of these nutrients is essential for helping your body function at its best. Learn why these three nutrients deserve a place in your wellness routine and how to make sure you’re getting enough.
The Gut-Brain Connection: How Stress Impacts Digestion
Your gut and brain are constantly communicating throughout your day. From stress and mental health disorders to bloating and gut dysbiosis, read on to learn how the gut and brain can impact one another.
Are You Really Constipated? Signs, Root Causes & How to Get Things Moving Naturally
From digestive problems like gut dysbiosis and poor nutrient absorption to hormone imbalance, increased inflammation, and depleted energy, constipation can be a warning sign from the body that something is off.
How to Rebuild Your Microbiome After Antibiotics
Let’s dive in to review how antibiotics can affect the delicate ecosystem within our digestive walls, communication with other bodily systems, and the ways to support your health after antibiotics.
Case Study: How Functional Nutrition Helped Sarah Navigate Perimenopause Naturally
Learn more about a previous client’s firsthand experience with perimenopause symptoms and how working 1-on-1 with me through individualized testing and a personalized protocol helped her get to the root cause of her symptoms.
Mitochondria: Why Your Cells' "Powerhouses" Matter More Than You Think
The mitochondria are the building blocks for energy production, brain function, metabolism, hormone health, immune function, and healthy aging. Although microscopic, the mitochondria and their mutual relationship with ATP are absolutely vital to health.
What I Eat in a Day
I get asked by many of my clients who are struggling with hormones, gut health, weight management, and interested in overall holistic lifestyle changes, what I eat in a day.
Let’s dive into a breakdown of an average day of eating and the foods I choose to fuel my body with!
Glymphatic System: Unlocking the Nighttime Detox
Read on to discover how the lymphatic system supports brain health and how sleep can be the most important tool for long-term health.
Garlic Sesame Chicken Zucchini Bowls
These Garlic Sesame Chicken Zucchini Bowls are a simple, high-protein meal packed with flavor from a savory-sweet sesame garlic sauce, lean ground chicken, and roasted zucchini. Perfect for meal prep or busy weeknights, they're satisfying, family-friendly, and come together with pantry staples.
Importance of Protein for Mental Health
Without protein, our vital brain and body communication would not occur. Read more to see how getting adequate protein is foundational to supporting mental health!