The Cortisol-Hormone Connection: What Your Body Is Trying to Tell You*
If you've been tired, yet wired, and somehow gaining weight despite eating well and exercising, you're not imagining that something may be off with your hormonal rhythm. You are not failing at wellness. You are experiencing something most conventional health advice does a poor job of explaining: the way cortisol, your body’s primary stress hormone, quietly rewrites the rules for every other hormone in your body.
The Estrogen–Inflammation Connection in Perimenopause & Menopause
In 2020, well into the midst of Covid, I was slowly becoming someone I didn’t recognize. I thought it was all due to working from home and not getting enough movement due to the lockdown. I slowly came to realize that all my symptoms came down to perimenopause.
What’s the Deal with Inflammation?
Inflammation is a vital part of the immune response. It helps you heal from injury and fights infection. The problem isn’t that inflammation exists, it’s when it lingers or is constantly triggered by lifestyle.
Protein! How Much is Enough?
Protein plays a critical role in building and maintaining muscle, supporting bone health, regulating hormones, and keeping the immune system strong. While protein needs apply to everyone, perimenopausal and menopausal women may benefit from paying closer attention to both the amount and timing of protein intake.
A Little Heat Goes a Long Way: Sauna Bathing
Sauna bathing* has been practiced for centuries, most notably in Finland, where it remains a ritual for relaxation and restoration. Today, research suggests sauna bathing may offer meaningful health benefits, especially for women navigating perimenopause and menopause.
Resolutions vs. Intentions
You may ask, what is the difference between a resolution and an intention?
Self Caring, Not Self Numbing
Ours is a culture that often confuses self-soothing with self-care. Scrolling social media for hours, comfort eating, excessive alcohol consumption, overspending, or “numbing out” in front of a screen can all feel good in the moment. This is where the distinction becomes crucial: Self-care nourishes. Self-soothing numbs.
Produce and Pesticides
Fruits and vegetables are essential components of a healthy diet and support long-term health. However, it is also important to consider how produce is grown and the potential for pesticide exposure.
Sodium Nitrite
Sodium nitrite is a yellowish-white powder or crystalline granule that is used as a preservative in processed meats like bacon, deli meats, and hot dogs to enhance color and flavor while preventing bacterial growth.
Artificial Food Coloring
Color strongly shapes how we experience food—its flavor, freshness, and even appeal. However, it does nothing at all for nutrition and can add to ill health effects.
High Fructose Corn Syrup
High fructose corn syrup (HFCS) is one of the most common added sweeteners in the modern food system. You’ve likely seen it listed on nutrition labels, but what exactly is it, and why is it not something that you want to include in your diet?
Lightening the Load: How Clean Eating Supports Your Liver and Body
Clean eating is one way to support the liver and reduce unnecessary strain. By making thoughtful food choices, you can “lighten the load” on your liver and promote better overall health.
The Truth Behind the Label
I’m a trusting person and that extends to trusting the food available in most grocery stores. It wasn’t until the last year or so that I came to the realization that, for the most part, I was wrong.
The Power in Food Prep
Let’s be honest—making healthy food choices when you’re tired, hungry, and short on time is hard. That’s why weekend food prep is so important.
Spice Up Your Meals
Spices do more than enhance taste; they’re a simple way to level up the nutrition in your meals.
Healthcare vs. “Sick Care”
Healthcare—real healthcare—is proactive. It supports the body before it breaks down, or works to uncover and address the root cause of imbalance.
What is a Macrobiotic Diet?
The macrobiotic diet emphasizes consuming unprocessed, organic, and locally grown foods while minimizing refined sugars, processed foods, and animal products.
What is Integrative Nutrition?
Integrative Nutrition is a comprehensive approach to wellness that emphasizes the interconnectedness of all areas of life.