liberty-wellness

How to Build a Skin Callus Naturally

Thu, 16 Apr 2026 13:29:52 GMT

A Smarter Approach to Sun Exposure

Sun exposure has become one of the most misunderstood topics in modern health.

For years, the message has been simple: avoid the sun, cover your skin, and use sunscreen at all times.

But emerging research and a functional, holistic perspective suggest something different:

Your body is designed to adapt to sunlight.

One of the most powerful (and overlooked) ways it does this is through developing what’s often called a skin callus .

What Is a Skin Callus?

A skin callus from sun exposure is your body’s natural adaptive response to consistent, gradual sunlight.

Instead of burning, your body:

Increases melanin production
Slightly thickens the outer layer of the skin
Improves its ability to tolerate UV exposure

This process helps your skin become more resilient over time.

A simple way to think about it:

Just like lifting weights builds muscle, gradual sun exposure builds stronger, more adaptable skin.

Why Sun Exposure Is Important for Overall Health

Sunlight is more than just a source of vitamin D, it acts as a biological signal that influences multiple systems in the body.

Key health benefits of sunlight include:

Supporting vitamin D production
Regulating circadian rhythm (sleep-wake cycles)
Supporting hormone balance
Improving mood and mental clarity
Supporting immune function

Long-term research has even shown that avoiding sun exposure may be associated with higher overall mortality risk , highlighting the importance of balanced, consistent exposure.

How to Build a Skin Callus Safely

If you’re wondering how to build sun tolerance naturally , the key is gradual adaptation.

1. Start with Short Sun Exposure

Begin with 5–10 minutes of direct sunlight daily, ideally in the morning or late afternoon when UV intensity is lower.

2. Be Consistent

Daily exposure trains your body. Consistency matters more than intensity.

3. Increase Exposure Gradually

Add a few minutes every few days as your skin adapts. Avoid pushing to the point of burning.

4. Expose More Skin (Within Reason, I'm not a nudist)

Allow sunlight on areas like arms, legs, and face while staying within your tolerance.

5. Use Non-Toxic Sunscreen When Necessary

For prolonged exposure—especially before your skin has adapted—use a clean mineral sunscreen like Sky and Sol (use code REBECCAS if you choose to try it).

Benefits of Developing a Skin Callus

Building natural sun tolerance offers a wide range of benefits:

Helps reduce the risk of sunburn
Supports natural melanin production
Enhances vitamin D synthesis
Improves skin resilience and adaptability
Supports mitochondrial function (cellular energy)
Helps regulate circadian rhythm
Supports hormone balance, including MSH

What Is MSH and Why Does It Matter?

Melanocyte-Stimulating Hormone (MSH) is often known for its role in tanning, but its function goes far beyond the skin.

MSH plays a role in:

Regulating inflammation
Supporting immune system balance
Influencing appetite and metabolism
Supporting mood and brain function
Regulating circadian rhythm

Sunlight helps activate pathways that influence MSH, making it a key link between light exposure and whole-body health .

Sunlight and the Eyes: A Key Hormonal Signal

Sunlight doesn’t just affect your skin—it also signals your brain through your eyes.

Natural light exposure (especially early in the day) helps regulate:

The pineal gland
Circadian rhythm (think better sleep!!)
Hormonal signaling

This is one reason why intentional, daily sunlight exposure can support both energy levels and sleep quality .

Should You Always Wear Sunscreen?

Sunscreen has its place—but context matters.

Rather than using it all the time, a more balanced approach is:

Build gradual sun tolerance first
Use sunscreen ONLY during prolonged exposure

Choosing a clean, non-toxic option like Sky and Sol can help reduce unnecessary chemical exposure while still providing protection when needed.

The Goal is to work with your Body

Gradual exposure over time
Consistency instead of extremes
Protection when necessary, not by default

Your body is designed to adapt. When given the right inputs, it becomes more resilient, not more fragile.

Final Thoughts

Sunlight is one of the most powerful—and natural—inputs your body receives.

When approached with intention, it can support your skin, hormones, metabolism, and overall health.

The key isn’t avoidance.

It’s adaptation.

Evidence-Based Resources on Sun Exposure and Health

For further reading and research-backed information:

1. Swedish Study

Avoidance of sun exposure is a risk factor for all-cause mortality

Large cohort of ~30,000 Swedish women followed for ~20 years
Found sun avoidance was linked to higher all-cause mortality
Women who avoided sun had ~2x higher mortality risk compared to highest exposure group
Follow-up analysis noted life expectancy differences comparable in magnitude to smoking risk

2. Harvard Health Summary of the Same Research

Here’s something unexpected: sunbathers live longer

Summarizes the Swedish data in plain language
Reports women with more sun exposure had:
Lower heart disease risk
Lower non-cancer mortality
Also includes important nuance about correlation vs causation

3. Swedish UV Exposure & Mortality Study (Earlier Cohort Data)

Ultraviolet exposure and mortality among women in Sweden

Found natural sun exposure associated with reduced overall and cardiovascular mortality
Differentiates between natural sunlight vs artificial UV exposure
Supports the idea that moderate sunlight may be protective

4. Review on Sunlight and Mortality (Recent Perspective)

Sunlight: Time for a Rethink?

Reviews multiple population studies (UK + Sweden)
Links sun exposure with reduced all-cause and cardiovascular mortality
Highlights that benefits extend beyond vitamin D alone

5. Public Health + Mechanistic Perspective (Vitamin D + Beyond)

Insufficient Sun Exposure Has Become a Real Public Health Problem

Suggests low sun exposure is associated with higher cardiovascular mortality risk
Notes sunlight may impact:
Metabolic health
Cardiovascular function
Inflammation pathways

While research shows associations between sunlight and improved health outcomes, excessive sun exposure and sunburn still increase skin cancer risk. The goal is balanced, consistent, and non-burning exposure .

ALSO- since this is a part of the conversation:

When sunscreen is needed—especially during prolonged exposure—it’s worth choosing one with well-studied, low-toxicity ingredients.
Mineral sunscreens made with zinc oxide or titanium dioxide sit on the skin and reflect UV rays, while some chemical filters are absorbed into the body and are still being evaluated for long-term safety.

This is wear you will learn I am a snob about some products and this is one of them! I don't like adding things to my body's toxin bucket to process, so using healing ingredients instead of stressful ones is my jam! - I have tried a ton of them too, I have even tried making my own! But we have landed on Sky & Sol's sunscreen as our family favorite!

Evidence & Articles on Safer / “Cleaner” Sunscreen Choices

1. Peer-Reviewed Review on Sunscreen Safety

https://pmc.ncbi.nlm.nih.gov/articles/PMC11022667/

Notes concerns around certain chemical filters like oxybenzone
Highlights that mineral ingredients (zinc oxide, titanium dioxide) provide broad-spectrum protection
Suggests some chemical filters may impact biological systems and need further safety evaluation

2. Cleveland Clinic

https://health.clevelandclinic.org/mineral-vs-chemical-sunscreen

Explains mineral sunscreens sit on the skin and reflect UV rays , rather than being absorbed
Identifies zinc oxide and titanium dioxide as primary active ingredients

3. MD Anderson Cancer Center

https://www.mdanderson.org/cancerwise/is-mineral-sunscreen-better-than-chemical-sunscreen.h00-159540534.html

States that mineral sunscreens create a physical barrier between you and UV rays
Notes chemical sunscreens absorb UV radiation and transform it chemically

4. Environmental Working Group (Ingredient Safety + Absorption Data)

https://www.ewg.org/sunscreen/report/the-trouble-with-sunscreen-chemicals/

Reports that some chemical sunscreen ingredients have been detected in blood, urine, and breast milk after application

Why Anxiety Isn't a Disorder

Tue, 17 Feb 2026 22:35:02 GMT

Your Body's Cry for Change Uncovered

Why Anxiety Isn't a Disorder: Treating It as a Symptom for Lasting Relief

Hey there, ok, bear with me, I am going to step on toes and get a little controversial, and that's ok, please hear me out.

If you've ever searched for "why do I have anxiety" or "natural ways to reduce anxiety," you're not alone. Millions struggle with anxiety symptoms every day, but what if I told you anxiety isn't a disorder at all? It's a symptom – your body's intelligent way of signaling that something needs attention.

In this post, we'll explore the root causes of anxiety, why our culture gets it wrong, and how listening to your body can lead to true healing. Let's dive in and change the narrative around anxiety management.

Understanding Anxiety as a Symptom, Not a Disease

Anxiety has earned a notorious reputation in modern society, often diagnosed as a standalone "anxiety disorder" requiring medication. But based on my experience working with countless clients and students, I challenge that view – anxiety is a symptom, plain and simple. Just like a fever signals an infection during the flu, or sneezing indicates allergies, anxiety is your body's alert system. It's not something to fear or suppress; it's a call to action for underlying issues.

Why does this matter for anxiety relief? Because treating the symptom without addressing the root cause keeps you stuck in a cycle. Imagine ignoring a fever and just taking painkillers – the infection persists. The same goes for anxiety. By reframing it, we empower ourselves to investigate and resolve what's really going on, leading to sustainable anxiety reduction strategies.

Common Root Causes of Anxiety Symptoms

From nutrient deficiencies to environmental stressors, anxiety often stems from physiological imbalances. Here is a short list of the key culprits I've seen in my practice:

- Nutrient Deficiencies: Low levels of essentials like vitamin B12 can trigger anxiety-like symptoms. Studies link B12 deficiency to neuropsychiatric issues, including heightened anxiety.

- Blood Sugar Dysregulation: Fluctuations in blood sugar can mimic or worsen anxiety. Research shows impaired glucose regulation is associated with increased anxiety symptoms.

- Gut Dysbiosis : An imbalanced gut microbiome affects the brain via the gut-brain axis, contributing to anxiety and mood disorders.

- Mold Exposure: Toxic mold can lead to emotional distress and anxiety, particularly in sensitive individuals.

- Parasites and Stressors: Infections like Toxoplasma gondii may aggravate anxiety behaviors, while chronic stress amplifies these effects.

Addressing these root causes of anxiety through diet, lifestyle changes, or targeted testing can provide profound relief without relying solely on medication.

The Crying Baby Analogy: How to Listen to Anxiety

Recently, while teaching my students about holistic anxiety management, I shared this powerful comparison: Anxiety is like a crying baby. You wouldn't label a baby with a "crying disorder" – crying is their way to communicate needs. Is the baby hungry, tired, wet, or needing comfort? We assess and respond, not medicate to silence them.

Apply this to your anxiety symptoms. When it arises, pause and investigate: Is it tied to low blood sugar? Gut issues? Unprocessed emotions? Honoring anxiety as a messenger fosters a balanced nervous system and faster resolution.

This approach is especially relevant for women, who bear 80% of autoimmune disorders. Suppressing emotions and ignoring body signals may contribute, as research suggests chronic stress and emotional repression can trigger autoimmunity. Remember, emotions are temporary – walking through them, not pushing them down, is key to long-term anxiety relief.

Practical Steps for Anxiety Relief: Listen and Act

Ready to shift from fearing anxiety to understanding it? Here's a simple guide:

1. Track Your Triggers: Journal when anxiety hits – note diet, sleep, and stressors to spot patterns.

2. Support Your Body : Focus on nutrient-rich foods, stable blood sugar, and gut health through probiotics or testing.

3. Embrace Emotions : Allow feelings to surface; practices like mindfulness can help process them safely.

4. Seek Root-Cause Help: If needed, consult a professional for tests on deficiencies, mold, or parasites.

By treating anxiety as a symptom, you'll unlock natural ways to reduce anxiety and reclaim your well-being.

If this resonates and you're searching for personalized anxiety management strategies, schedule a free 20-minute call with me today.

Let's uncover your root causes and create a plan tailored to you.

Your body is speaking – are you ready to listen?

______________________________________________________________________________________________________________________________________________________________

Supporting Studies & References

These peer-reviewed sources from PubMed and PMC back up the science behind viewing anxiety as a symptom rather than a standalone disorder. They highlight common root causes and why listening to your body matters.

Nutrient Deficiencies (e.g., Vitamin B12 and Anxiety Symptoms)

- Neuropsychiatric manifestations in vitamin B12 deficiency — Links B12 deficiency to anxiety, depression, agitation, and other mental changes.

PubMed Link

- Vitamin B12, Folate, Homocysteine... in Adolescents with Anxiety or Depressive Symptoms — Lower B12 levels correlate with higher risk of severe anxiety symptoms.

PubMed Link

- Exploring the Association between Serum B Vitamins... and Mental Disorders — Suggestive causal link between vitamin B12 levels and anxiety disorders.

PMC Full Article

Blood Sugar Dysregulation and Anxiety

- Generalized Anxiety Disorder and Hypoglycemia Symptoms Improved with Dietary Change — High glycemic index diets and blood sugar fluctuations linked to anxiety progression.

PMC Full Article

- The prevalence of impaired glucose regulation in anxiety disorder — Higher rates of impaired glucose tolerance in anxiety patients, tied to stress axes.

PubMed Link

- Glucose intolerance induces anxiety-like behaviors independent of obesity— Glucose intolerance alone can trigger anxiety-like behaviors.

PubMed Link

Gut Dysbiosis and the Gut-Brain Axis

- Gut microbiota's effect on mental health: The gut-brain axis — Dysbiosis linked to anxiety and depression via inflammation and the microbiota-gut-brain connection.

PMC Full Article

- The Gut-Brain Axis: Influence of Microbiota on Mood and Mental Health — Bidirectional link; gut microbiome alterations influence anxiety and mood disorders.

PMC Full Article

- From gut dysbiosis to altered brain function and mental illness — Gut microbiome changes contribute to anxiety and depressive behaviors.

PMC Full Article

Mold Exposure and Anxiety/Neuropsychiatric Symptoms

- Effects of Mycotoxins on Neuropsychiatric Symptoms and Immune Processes — Mold/mycotoxin exposure linked to anxiety, cognitive issues, and neurodevelopmental effects.

PubMed Link

- Mold inhalation causes innate immune activation, neural, cognitive, and emotional dysfunction — Mold exposure increases anxiety-like behavior and emotional distress.

PMC Full Article

- The impact of mold exposure on anxiety symptoms in the older adults — Mold associated with increased anxiety, mediated by cognitive impairment.

PubMed Link

Parasites (e.g., Toxoplasma gondii) and Anxiety Behaviors

- Latent toxoplasmosis aggravates anxiety- and depressive-like behaviour — Toxoplasma infection induces anxiety-like behaviors.

PubMed Link

- Toxoplasma gondii and anxiety disorders in a community-based sample — Strong association between T. gondii exposure and generalized anxiety disorder.

PubMed Link

Women and Autoimmune Diseases (Prevalence & Emotional Factors)

- The Prevalence of Autoimmune Disorders in Women: A Narrative Review — Autoimmune diseases show a clear gender bias, with much higher prevalence in women (often cited around 80%).

PMC Full Article

- Effects of stress on immune function: the good, the bad, and the beautiful — Chronic stress (including emotional suppression) dysregulates immunity, potentially exacerbating autoimmune and inflammatory conditions.

PubMed Link

Foods that Warm You Up Naturally

Mon, 26 Jan 2026 15:32:02 GMT

How Higher Protein Boosted My Body Temp from 97° to 98.6° and Ended Years of Constant Cold

Hey there, chilly warriors! ❄️ If you've ever climbed into bed and instantly turned your partner into a human space heater (sorry, hubby!), or layered up like an onion just to survive a Midwest winter morning, you're not alone. I used to be that person—always cold, no matter what. My toes? Ice cubes. My husband can vouch: they'd turn downright purple some nights, and I'd shamelessly steal all the blankets and his body heat.

For nearly 10 years, I drove a school bus in the brutal Midwest winters. Picture this: sub-zero temps, kids piling on, heater barely keeping up. I'd wear multiple layers, stuff hand warmers in my boots and gloves, rock thick wool socks—and still shiver. On the coldest mornings, I'd get home, strip down, and literally fire up the hair dryer, blowing hot air straight into my pants and shirt to "defrost" like some kind of frozen burrito. Desperate times, right?

Then, a few years back, I tried the carnivore diet for other health reasons. That first winter? Game-changer. I suddenly didn't need all those layers. No more stressing about a heavy winter coat. Within a week of cranking up the protein (and ditching most carbs), my body temperature—which had stubbornly hovered in the low 97s for years—jumped to a steady, beautiful 98.6°F. I felt warmer from the inside out. Thermostat wars with my husband? Over. I can now chill (pun intended) at 67°F in the house and actually enjoy it without turning into a popsicle.

I'm no longer strict carnivore, but I stick to higher-protein meals most days—and the warmth stuck around. If you're Googling "always feel cold low body temperature" or "foods to increase core body temperature naturally," this protein hack might just be your cozy secret weapon too.

What’s the Thermic Effect of Food? Your Body's Built-In Furnace Explained

Think of your metabolism like a personal fireplace. Every bite you take adds fuel, but some burn hotter and longer. The thermic effect of food (TEF), aka diet-induced thermogenesis, is the extra energy (and heat!) your body burns to digest, absorb, and process nutrients. It accounts for about 10% of daily calorie burn on average, but the real magic happens with protein .

- Protein: The Heat Hero – TEF of 15-30%! Eat 100 calories of protein-rich food, and 15-30 calories get torched as heat. It's why high-protein meals can give you that internal glow.

- Carbohydrates: The Middle Child – 5-10% TEF. Complex carbs (oats, veggies) edge higher than sugars.

- Fats: The Chill Pill – Just 0-3% TEF. Efficient, but low on the warmth factor.

Meal size, cooking method, and your own biology tweak things, but protein consistently wins for cranking up the heat.

Why Protein Helps You Stay Warmer: Science Meets Real Life

High-protein eating boosts post-meal thermogenesis more than carb- or fat-heavy meals, gently raising core body temperature for hours (think 0.1-0.5°C bump/ 32.12-32.9°F). That's the science behind " meat sweats " after a big steak—your body works overtime on amino acids, generating extra heat. In cold weather, it helps maintain your internal thermostat without extra effort.

My story isn't unique—plenty of folks report feeling warmer on higher-protein or animal-based diets, likely thanks to that elevated TEF and better metabolic fire. (Of course, everyone's different, so if cold intolerance ties to thyroid issues or other conditions, chat with your doctor before big diet shifts.)

Easy Health Hacks: Protein-Powered Ideas to Warm Up Naturally

Ready to try? Tilt toward protein (aim for 20-30%+ of calories) with these cozy ideas:

1. Breakfast Blaze : Spinach-egg scramble or Greek yogurt parfait—kickstart your furnace first thing.

2. Lunchtime Glow: Grilled chicken or salmon salad. Lean protein + veggies = sustained warmth.

3. Snack Attack: Hard-boiled eggs, jerky, or a protein shake. Quick hits for chilly afternoons.

4. Dinner Delight: Turkey stir-fry or beef chili. Hearty, warming, and metabolism-boosting.

Pro tip: Balance is key—pair protein with some healthy fats and fiber for satisfaction without extremes.

From Frozen to Toasty—You Got This!

Who knew the path to warmer days (and nights) could start in the kitchen? By leaning into protein's thermic magic, you're biohacking your way to better temperature regulation. Next time winter whispers "bundle up," reach for eggs, meat, or beans instead. Your core will thank you—and maybe your spouse will get their blankets back!

What's your go-to warm-up food or winter hack? Share below—I'd love to hear! Stay cozy, friends. ��

If you are like me and want to dig deeper down this amazing rabbit hole of information:

Here’s a curated list of credible scientific links and studies that support: the thermic effect of food (TEF/diet-induced thermogenesis), the higher TEF of protein (typically 15-30%) compared to carbs (5-10%) and fats (0-3%), how high-protein meals boost heat production and can lead to slight increases in body temperature or perceived warmth, and related mechanisms like postprandial thermogenesis.

These are primarily from peer-reviewed sources like PubMed, NIH/PMC, and respected journals. I focused on reviews, meta-analyses, and key studies for reliability. Note: While these back the general science, individual experiences (like feeling warmer on higher-protein diets) vary, and dramatic core temperature shifts aren't universal—always consult a healthcare pro for personal health changes.

Core Studies on Thermic Effect of Protein vs. Carbs vs. Fats

1. The Thermic Effect of Food: A Review (2019) – Comprehensive overview confirming protein's superior TEF.

https://pubmed.ncbi.nlm.nih.gov/31021710/

2.Effects of Varying Protein Amounts and Types on Diet-Induced Thermogenesis: A Systematic Review and Meta-Analysis (2024) – Recent meta-analysis showing protein as the most thermogenic macronutrient.

https://pmc.ncbi.nlm.nih.gov/articles/PMC11625215/ (Full text via NIH)

3. The effects of high protein diets on thermogenesis, satiety and weight loss: a critical review (2004) – Classic review with strong evidence that higher protein increases thermogenesis compared to lower-protein diets.

https://pubmed.ncbi.nlm.nih.gov/15466943/

4. Postprandial thermogenesis is increased 100% on a high-protein, low-fat diet versus a high-carbohydrate, low-fat diet in healthy, young women (2002) – Direct study showing roughly double the thermogenesis (and slight body temperature increase) on high-protein meals.

https://pubmed.ncbi.nlm.nih.gov/11838888/

5.Thermic effect of a meal and appetite in adults: an individual participant data meta-analysis (2013) – Meta-analysis citing protein TEF at 20–30%, carbs 5–10%, fats 0–3%.

https://pmc.ncbi.nlm.nih.gov/articles/PMC3873760/

Additional Supporting Sources

6. Protein choices targeting thermogenesis and metabolism (various dates, review-style) – Discusses protein-rich meals boosting thermogenesis over fat or carb-focused ones.

https://www.sciencedirect.com/science/article/pii/S0002916523022207

7.Diet-induced thermogenesis: fake friend or foe? (2018) – Explains DIT/TEF mechanics and macronutrient differences.

https://joe.bioscientifica.com/view/journals/joe/238/3/JOE-18-0240.xml

8.Examine.com summary on Thermic Effect of Food (updated 2024) – Evidence-based breakdown with citations: protein 20–30% TEF, carbs 5–10%, fats 0–3%.

https://examine.com/outcomes/thermic-effect-of-food/

On Protein/High-Protein Diets and Body Temperature/Warmth

9. Eat Your Way Warm This Winter: How Protein Can Help Boost Body Heat(2024 article summarizing research) – Ties thermogenesis directly to feeling warmer in cold weather.

https://weather.com/health/healthy-living/news/2025-02-27-research-protein-thermogenesis-warm-body-heat

10. Meat Sweats Explained (various sources, e.g., Healthline/LiveScience) – Popular phenomenon linked to high protein's thermic effect raising body heat temporarily.

https://www.healthline.com/health/meat-sweats

https://www.livescience.com/62932-meat-sweats-causes.html

If you do struggle with protein digestion, I would love to come along side and support you, so that you can eat to your hearts content in protein! Set up a free call with me today here !

Food Noise and Hunger Cues

Mon, 19 Jan 2026 16:29:08 GMT

What's Your Body Actually Telling You

If you’ve ever felt like thoughts about food were loud, constant, or hard to escape, you’re not alone. Lately, this experience has been labeled “food noise” — and it’s being framed as something broken, wrong, or in need of silencing.

But I want to gently offer a different perspective.

What if food noise isn’t a problem to shut down…
What if it’s your body trying to take care of you?

Food noise refers to the biological and neurological signals that drive hunger and food-seeking behavior.

These signals are influenced by blood sugar balance, hormones, sleep, stress, hydration, and nutrient needs.

In other words, this isn’t noise — it’s communication .

Why Hunger Has Been Given a Bad Reputation

We live in a culture that praises control, discipline, and suppression — especially when it comes to appetite. Hunger is often portrayed as weakness. Something to override. Something to quiet at all costs.

So when hunger feels persistent or intense, many people assume something is wrong with them.

But hunger is not a moral failing.
It’s not a lack of willpower.

It's not a bad gene.
And it’s certainly not your body betraying you.

Hunger exists because your body is designed to keep you alive.

What "Food Noise" is Really Describing

Although “food noise” isn’t a medical term, it’s commonly used to describe ongoing thoughts about food or eating that feel intrusive or overwhelming.

What it’s often describing, however, is physiological hunger signaling — the body’s way of saying:

I need fuel
I need nutrients
I need support

These signals are regulated by the brain, gut, endocrine system, and nervous system working together. When the body perceives a need, the message gets louder — not to annoy you, but to protect you.

The Biology Behind Hunger (And Why It Gets Loud)

Hunger is controlled by a complex network involving the brain, gut, endocrine system, and nervous system.

Key players include:

Ghrelin : A hormone released primarily by the stomach that stimulates appetite and food-seeking behavior
Leptin : A hormone that helps signal fullness and long-term energy balance
Insulin : Regulates blood sugar and influences hunger perception
The hypothalamus : The brain’s appetite regulation center

The brain relies heavily on glucose and ketones for fuel. When energy availability drops or physiological demand rises, hunger signals increase to ensure survival.

This is not “noise.”

The body isn’t malfunctioning — it’s responding appropriately.

Common Reasons Food Noise Increases

If your hunger feels hard to turn off, there is almost always a reason. Some of the most common include:

Blood Sugar Swings

When blood sugar drops quickly, the brain responds by increasing hunger and food-focused thoughts to restore balance.

Not Getting Enough Nutrients

When meals lack sufficient protein, fats, minerals, or micronutrients, hunger can persist — even if you’re eating regularly.

Poor or Inadequate Sleep

Sleep deprivation raises hunger hormones and lowers satiety signals. A tired body needs more fuel.

Chronic Stress

Stress increases cortisol, which raises energy demands and alters appetite regulation. Survival mode requires resources.

Illness or Inflammation

Healing takes energy. When your immune system is active, hunger often increases to support recovery.

Menstrual Cycle Changes

Hormonal shifts across the cycle — especially before menstruation — naturally increase appetite and energy needs.

Dehydration

Even mild dehydration by 2-3% can impact brain function and distort hunger cues, sometimes presenting as increased appetite.

Ultra-Processed Food Exposure

Highly processed foods can override natural satiety signals and increase food-focused thoughts through reward pathways.

None of this means you’re doing anything wrong.

It means your body is paying attention.

Why Silencing Hunger Misses the Point

There’s a growing narrative that hunger should be shut down — that peace comes from no longer hearing your body ask for food.

But suppressing hunger without understanding it is like muting a smoke alarm without checking for fire.

Relief may feel good in the moment, but the underlying need remains unmet.

True healing doesn’t come from silencing signals — it comes from listening, responding, and restoring balance .

A Gentler Way to Respond to Food Noise

Instead of fighting hunger, try meeting it with curiosity:

Pause and take a breath
Ask what your body might need right now
Check in on sleep, stress, hydration, and nourishment
Notice patterns rather than judging yourself

This isn’t about giving up structure or awareness — it’s about working with your body instead of against it.

If This Feels Hard, You’re Not Broken

Many people feel disconnected from hunger cues after years of dieting, stress, or ignoring their body’s signals. If food noise feels confusing or overwhelming, that doesn’t mean you’ve failed.

It simply means you may need support reconnecting the dots.

This is where I love to help — making sense of symptoms, restoring trust in the body, and helping you feel calm and grounded instead of at war with yourself.

Key Takeaways

Food noise is biological communication, not a flaw
Hunger reflects real physiological needs
Loud hunger always has a reason
Suppressing symptoms without understanding them can delay healing
Listening to your body is an act of care, not weakness

Frequently Asked Questions

Is food noise real?
Yes. While the term is cultural, it describes real biological hunger signaling regulated by hormones and the nervous system.

Why does my hunger feel constant?
Persistent hunger often reflects unmet needs related to energy, nutrients, sleep, stress, or hydration — not a lack of control.

Should hunger always be ignored or suppressed?
No. Hunger is a protective signal designed to support survival and health.

Evidence-Based Summary

Food noise represents biological hunger signaling driven by hormonal regulation, blood sugar balance, nervous system activity, and physiological demand. Rather than a symptom to silence, hunger cues offer meaningful insight into the body’s needs and overall health.

Medical Disclaimer:
This article is for educational purposes only and does not replace individualized medical advice. Always consult a qualified healthcare provider for personal medical concerns.

Scientific References

Müller TD et al. Ghrelin. Cell Metabolism. 2015.
Morton GJ et al. Central nervous system control of food intake. Nature. 2014.
Goldstone AP et al. Sleep deprivation and appetite hormones. Ann Intern Med. 2012.
Adam TC, Epel ES. Stress, eating, and cortisol. Physiology & Behavior. 2007.
Dye L et al. Menstrual cycle effects on appetite. Physiology & Behavior. 2007.
Pross N et al. Effects of dehydration on cognition and mood. Nutrition Reviews. 2014.
Berthoud HR et al. Food reward and hyper-palatability. Physiology & Behavior. 2011.

Rediscovering Rhythm

Mon, 05 Jan 2026 12:38:22 GMT

How Daily Routines Can Transform Your Health, Productivity, and Life After Holiday Chaos

As I sit here reflecting on the past month, I can't help but feel a deep sense of relief mixed with a quiet urgency.

The holidays were a whirlwind—family gatherings that stretched late into the night, endless treats that threw my eating schedule out the window, and a calendar packed with joyful but exhausting chaos. My body, soul, and spirit are crying out for stability now. I crave that "back to normal" feeling, but I know the old normal wasn't always serving me or my family well. It was rushed, reactive, and left little room for true balance. This time, I'm committed to creating a *new* normal: one that's healthy, sustainable, and actually supports us through life's ups and downs. If you're feeling the same post-holiday haze, join me as we explore how embracing daily rhythms can restore equilibrium, boost productivity, and foster lasting well-being.

What Are Daily Rhythms, Anyway?

Daily rhythms are essentially the predictable patterns we weave into our days—think consistent wake-up times, meal schedules, work blocks, and wind-down rituals. They're inspired by our body's natural circadian rhythms, the internal clock that regulates everything from sleep to energy levels over a 24-hour cycle. Unlike rigid schedules that feel punishing, rhythms are flexible yet structured, allowing us to flow with life's demands while anchoring us in habits that nourish body and mind.

For me, this means starting small: a morning walk with the kids before school, family dinners without screens, and an evening routine that signals rest. It's not about perfection ; it's about creating a framework that feels supportive, especially after the disarray of holidays.

Balancing Your Nervous System: The Foundation of Calm

One of the first things I noticed after ditching my routine during the holidays was how frazzled my nervous system felt—constant low-level anxiety, trouble sleeping, and that wired-but-tired exhaustion. Research shows that consistent daily routines can act like a balm for the nervous system, promoting balance between the sympathetic (fight-or-flight) and parasympathetic (rest-and-digest) states. By providing predictability, routines reduce cognitive load and mental fatigue, helping us feel more grounded.

A study on lifestyle changes highlights how routines foster better sleep and family functioning, which in turn supports nervous system health. For instance, a bedtime routine isn't just for kids—it's linked to improved sleep habits and reduced stress for everyone. In my own life, reintroducing a simple evening wind-down (like dimming lights and reading) has helped me shift from holiday overstimulation to a calmer state, making it easier for my family to unwind too.

Boosting Productivity in Work and Life

Holidays might have meant lazy mornings, but now I'm ready to harness my energy for meaningful productivity. Our circadian rhythms play a huge role here, dictating peaks and troughs in alertness. Studies show that aligning tasks with these natural cycles—tackling focused work during morning highs and lighter tasks in afternoon dips—can enhance cognitive performance, including attention and working memory.

Research from Harvard Business Review emphasizes that respecting your internal clock leads to better energy management, reducing the fatigue that kills productivity. For me, this looks like blocking my most creative work (like writing this post) for early mornings when my mind is sharpest, leaving afternoons for family errands or lighter admin. It's not about working harder; it's about working smarter, so I have more time for what matters.

Creating Balance and Navigating Life's Changes

Life doesn't stand still—kids' schedules shift, work demands evolve, and unexpected changes pop up. Daily rhythms provide a steady anchor amid the flux, helping us adapt without losing our footing. Experts note that routines offer a sense of control and predictability, which is crucial during transitions like post-holiday resets or bigger life shifts.

A study during the pandemic underscored how routines helped people cope with uncertainty, maintaining mental health and a "new normal." For my family, this means building in buffer time for spontaneity while keeping core rhythms intact. It eases the transition back to school and work, making changes feel manageable rather than overwhelming.

Building Good Health Habits with Atomic Habits Principles

To make these rhythms stick, I'm drawing from James Clear's *Atomic Habits*—a game-changer for sustainable change.

The key? Focus on tiny, compounding actions using the four laws: make it obvious, attractive, easy, and satisfying.

Start small: Instead of overhauling your day, habit-stack by linking a new routine to an existing one, like "After breakfast, I'll take a 5-minute walk." Make it easy with the 2-minute rule—scale habits down so they're effortless at first. For health habits like consistent meals or exercise, this approach turns intentions into autopilot actions that support long-term well-being for you and your loved ones.

Supporting Female Hormone Health Through Rhythms

As a woman navigating hormonal ebbs and flows, I've learned that daily rhythms are vital for hormone balance—especially after holiday indulgences disrupted my cycle. Consistent sleep (7-9 hours) regulates hormones like cortisol and estrogen, reducing mood swings and fatigue.

Morning routines like light exposure and movement help sync circadian rhythms, which influence reproductive hormones. Studies show regular exercise and nutrient-rich meals (think veggies, healthy fats) prevent imbalances linked to stress or poor sleep. For me, adding a hormone-friendly breakfast and evening relaxation has stabilized my energy, making me a more present mom and partner.

Crafting Your Sustainable Daily Rhythm

Ready to build your own? Start with self-reflection: What post-holiday chaos do you want to leave behind? Identify 2-3 anchor points—like wake-up, meals, and bedtime—and layer in habits using Atomic principles. Track progress gently, adjusting as needed for your family's unique needs. Remember, it's about progress, not perfection—this new normal should feel life-giving.

In embracing daily rhythms, I've found not just structure, but a deeper sense of harmony. It's helping me and my family thrive through changes, one small step at a time. What's one rhythm you'll try today?

If you want to dig into this rabbit hole a little more here are a few links to get you started. I’ve grouped them by section/topic for easy reference, with direct links and brief descriptions:

Nervous System Balance & Routines

- https://pmc.ncbi.nlm.nih.gov/articles/PMC6587181/

Review on bedtime routines improving sleep, development, and reducing family stress.

- https://pmc.ncbi.nlm.nih.gov/articles/PMC2675894/

Study showing consistent bedtime routines improve sleep and maternal mood.

- https://www.hubermanlab.com/topics/regulate-your-nervous-system

Overview of protocols (including routines) for nervous system regulation.

Productivity & Circadian Alignment

- https://www.nature.com/articles/s41598-024-64309-9

Study linking circadian alignment to better cognitive functioning in older adults.

- https://hbr.org/2015/01/the-ideal-work-schedule-as-determined-by-circadian-rhythms

Harvard Business Review article on aligning work with circadian rhythms for energy and productivity.

- https://pmc.ncbi.nlm.nih.gov/articles/PMC3963479/

Review on circadian rhythms, sleep, and human performance.

Navigating Changes & Routines During Uncertainty

- https://pmc.ncbi.nlm.nih.gov/articles/PMC8448577/

Study on coping and protective factors (including routines) during COVID-19 uncertainty.

- https://link.springer.com/article/10.1007/s40489-015-0056-7

Review on routines helping transitions and predictability.

Atomic Habits Principles

- https://jamesclear.com/atomic-habits

Official book page with overview of the four laws of behavior change.

- https://jamesclear.com/atomic-habits-summary

Detailed summary of key principles and strategies.

Female Hormone Health & Rhythms

- https://pmc.ncbi.nlm.nih.gov/articles/PMC8764829/

Comprehensive review on sleep patterns, circadian rhythms, and female reproductive hormones.

- https://pmc.ncbi.nlm.nih.gov/articles/PMC10117379/

Review of hormonal influences on women’s sleep across the lifespan.

- https://pmc.ncbi.nlm.nih.gov/articles/PMC1851732/

Study on morning bright light stimulating reproductive hormones and ovulation

Keywords: daily rhythms, balanced nervous system, productivity routines, Atomic Habits, female hormone health, sustainable habits, navigating life changes, healthy routines, circadian rhythm benefits, hormone balance for women

Winter Vitamin D Levels

Wed, 10 Dec 2025 17:02:15 GMT

Why you Feel Different When the Sun Disappears

The Vitamin D Hack That Changed Everything for My Family (And Why Winter Wrecks Your Levels)

Most people don’t think about their Vitamin D levels until something feels “off.”
Low energy. Mood dips. Getting sick more often. Hair shedding. Hormone chaos.

I lived that cycle for years — even though I thought I was doing everything right.

I used to take 5,000 IU of Vitamin D every single day without fail.
My family took it too.
We were consistent. We were diligent. We were the Supplement Family.

And yet… our blood levels stayed stuck in the low 20s ng/mL.
No matter the brand.
No matter the dose.
No matter the season.

It was so frustrating — until I discovered a simple shift that finally moved our levels into the optimal range (and kept us there).

This blog breaks down:

Why most people stay deficient even when supplementing
Why winter sends your Vitamin D levels into a freefall
The surprising truth about how little Vitamin D your skin makes in cold months
The one absorption hack that finally changed everything for our family

Let’s dive in.

Vitamin D’s Job Never Changes — But Your Levels Do

One of the biggest misconceptions is that Vitamin D has “different roles” in summer versus winter.

Not true.

Vitamin D performs the exact same functions all year long , including:

Supporting the immune system
Regulating mood and brain health
Helping balance hormones
Reducing inflammation
Strengthening bones and teeth
Improving muscle function
Supporting insulin sensitivity
Regulating over 3–5% of human genes

Its job description stays the same. What does change dramatically? Your blood levels.

And that changes everything about how your body functions.

Why Summer Boosts Your Vitamin D Naturally

In summer, your body is a Vitamin D–making machine.

With just 10–30 minutes of smart midday sun, your skin can produce:

10,000–25,000 IU of Vitamin D
Without supplements
Without effort

This is why many people naturally reach 40–80 ng/mL in the warm months — the range where most people feel their best: stronger immunity, fewer seasonal mood dips, better recovery, easier weight management, and improved hormone health. From experience, my family and clients typically feel the best in the 75-90 ng/mL range

Sunlight is powerful medicine.

But there’s a catch…

Why Winter Drains Your Vitamin D Tank (Even If You Supplement)

From October to April, especially above 37° latitude, the sun is simply too weak for your skin to make meaningful Vitamin D.

You could stand outside nude for hours and still make virtually none. WHAT!?! WHY!?!

- The UVB rays that make vitamin D are very weak or absent when the sun is low on the horizon (zenith angle >45°).

- Glass windows block 100% of UVB (so sitting by a window does nothing).

- Cold air + heavy clothing = almost no skin exposed anyway.

- Darker skin tones (Fitzpatrick type IV–VI) need 5–10× longer exposure and still get almost nothing in winter above 37° N.

Some Real-World Numbers from Studies

- Boston (42° N), January, midday, face + hands exposed: ~100–200 IU/hour at best (vs 10,000–20,000 IU in 15–20 min of summer sun).

- Edmonton, Canada (52° N), November–February: literally 0 IU measurable from sun, even with short sleeves outdoors for an hour.

Bottom Line for Winter Vitamin D from Sun

- If you live in the continental U.S., Canada, or Europe: Don’t count on the sun at all from November through February/March.

- The only reliable winter sources are:

- Supplements (D3) --maybe..

- Fatty fish / fortified foods (small contributions)

- UV lamps (tanning beds or medical UVB lamps — but most people don’t use them correctly)

So unless you’re spending winter in southern Florida, Arizona, or farther south — your body is 100% dependent on stored vitamin D (from summer) and whatever you swallow until spring arrives.

So in the Winter as a result, Vitamin D levels often drop to:

15–30 ng/mL

This drop is strongly linked with:

More viral infections
Seasonal depression (SAD)
Fatigue
Achy joints
Low immunity
Slower metabolism (winter weight gain or weight loss resistance)
Hormonal imbalance

Why High-Dose Pills Often Fail

This was my story for years.

We took the pills.
We checked the labels.
We increased the dose.
We tried different brands.
We stayed consistent.

And still… nothing.

Here’s why:

Most Vitamin D capsules rely on intestinal absorption , meaning:

If you have gut inflammation, low bile, poor fat absorption, or liver sluggishness, your levels simply will not rise. (My family has mold illness so yeah, we had that beautiful variable working against us.)
As we age, we also absorb less.
Around 35% of people have genetic variations that make them low responders to oral D3.

So even though we were taking Vitamin D every day, almost none of it was actually getting into our bloodstream.

The One Hack That Finally Moved Our Vitamin D Levels

After years of puzzling labs, we switched to:

Nano Ojas Everyday Wellness Spray

And within 8–12 weeks , our family had labs in the 85–95 ng/mL range.

For the first time ever, we saw real results.

Why the spray worked when pills didn’t:

I could take you down a long list of studies and explanations but to be honest it's December and I am trying to work smarter not harder so -

Check out the science here and here and here

Here is a quick excerpt from Nano-Ojas

** Metadichol (the active main ingredient in Nano Ojas) has been shown to increase vitamin D levels in the body without having to directly introduce a vitamin D supplement. This works because Metadichol acts on nuclear receptors, which are found in the nucleus of every cell and contain the software necessary for homeostasis. The result is that Metadichol helps to support healthy vitamin D levels and regulate many essential biological processes including development, metabolism, reproduction, and immune system function.

Research has demonstrated that Metadichol can activate enzymes, stimulate gene expression related to cell repair, and promote healthier skin tissue growth. Its process is truly unique in the body.

By binding to vitamin D receptors (VDR), Metadichol offers therapeutic benefits of vitamin D3 and helps restore proper immune functions and improve overall health and recovery.
Bacteria and viruses often bind to VDRs, or the receptors responsible for our innate immunity, to trigger a response in the body. Metadichol competes by binding to vitamin D receptors, displacing the bacteria or virus, and enabling normal functioning of the immune system. **

For the first time ever, our levels stay solid all winter long—and honestly, we just feel better.

More energy. Better mood. Fewer bugs. Better sleep. Less inflammation. Everything.

This is a total game-changer for “low absorbers,” which was clearly us.

How to Know If Your Vitamin D Is Low

Common winter Vitamin D deficiency symptoms include:

Feeling tired even with a full night’s sleep
Mood drops or seasonal depression
More colds/viruses
Muscle weakness or achy joints
Brain fog
Slow recovery after workouts
Hair shedding
Hormonal ups and downs

If this sounds like you, it might be time to test.

Your Next Steps:

1. Ask your doctor for a 25(OH)D blood test.

Optimal (not just “normal”) is:

80–100 ng/mL (or 200–250 nmol/L)

Anything under 50 may be hindering your health more than you realize.

2. Consider using Nano Ojas.

If pills haven’t moved your levels, this spray may help massively. Get it here and use coupon code LIBERTY for 15% your first purchase!

Final Thoughts: Your Winter Wellness Depends on Your Levels

Vitamin D fuels nearly every system in your body — immune function, mood, hormones, metabolism, inflammation, and more.

If you want:

Better energy
Fewer colds
Better mood
Reduced inflammation
Stronger hormones
More stable blood sugar
Bust that weight loss stall

Vitamin D is one of the simplest, most profound places to start.

This winter, give your body what it needs to thrive. Your future self will thank you.

Still not satisfied with information I have provided about Nano Ojas then listen to my interview with the Company Execs on my podcast!

Click here to listen/watch! - How Nano Ojas was Born: A Story o fHope, Healing, & Purpose

Keyword List

vitamin D winter
vitamin D deficiency symptoms
seasonal affective disorder vitamin D
low vitamin D winter months
vitamin D immune system
vitamin D mood support
vitamin D sunlight
winter fatigue causes
how much vitamin D do I need
vitamin D levels summer vs winter

This blog post has not been reviewed or approved by the FDA and is for educational purposes only. Always consult your personal practitioner before making any health changes. Also, ask them to see if checking Vitamin D is right for you! I would be surprised if they said no.

A Tale of Two Thyroids

Mon, 01 Dec 2025 21:41:38 GMT

Why Commitment Determines Your Healing Journey

Every once in a while, I work with two clients back-to-back who remind me why I do this work — and why healing looks radically different from person to person.

Two women.
Two thyroids.

Two almost identical symptom lists.
But two completely different outcomes.

And the difference had almost nothing to do with biology…
and everything to do with willingness, readiness, and commitment.

This is a story about both of them — a gentle nudge, a mirror, and maybe even a wake-up call.
By the end, I hope you find yourself somewhere in this spectrum. And I hope you choose wisely.

Client 1: The “Give Me the Quick Fix” Energy

Client 1 came to me through my clinical training program, which meant she received:

A free session
Extremely discounted supplements
No requirement for testing or deeper assessment

She wanted so badly to get off her thyroid medication and finally feel good again.
Her list of symptoms was long and familiar:

Chronic constipation since childhood
Gut dysbiosis
Bloated after almost every meal
Allergies and food reactions
A very limited diet
Weight-loss resistance
Stress and exhaustion
Feeling inflamed and “not herself”

Gluten wrecked her stomach — not celiac, not allergic, but miserable.

Because she declined blood work, a GI-MAP, or Bioresonance, I built her protocol from what I did have:

A detailed food + mood journal
A symptom questionnaire
A health history
Garmin data for sleep and stress patterns

And then I spent 15+ hours (unseen, unacknowledged hours) researching, mapping patterns, and designing a protocol tailored just for her — lifestyle strategies, supplements, diet shifts, gut support, thyroid support, stress reduction, sleep optimization.

Honestly?

It was a beautiful, thoughtful, gentle protocol. She originally agreed to implement.

And she used… maybe 10% of it.

She tried a couple supplements — and to her delight, things shifted:

✨ Her constipation eased
✨ She accidentally ate gluten without reacting
✨ Her bloating improved

These were real wins, and I celebrated them with her.

But she stopped there.

She chose not to talk to her doctor.
She didn’t want to change her routines.
She didn’t want to explore diet or lifestyle shifts.
She didn’t want to go deeper.
She felt better “enough.”

And this is the part that breaks practitioners’ hearts, though we rarely say it out loud:

Sometimes you can see someone’s healing so clearly…
and they just don’t want it as much as you want it for them.

Her thyroid symptoms continued.
Her weight never budged.
Her gut stayed fragile.
Her energy never fully returned.

She got small relief — but not the real transformation she originally said she wanted.

And that’s always hard.

Client 2: The “I’m All In” Commitment

Client 2 came in with the same primary issue:
“My thyroid is a mess, and I can’t live like this anymore.”

But the energy she carried into our work together?
Different. Completely different.

She:

Paid full price
Completed full blood work
Did a bio-resonance scan
Filled out a detailed symptom questionnaire
Submitted a food and mood journal
Spent two full hours with me walking through lifestyle, history, emotions, relationships, habits, and health challenges

I spent a solid 10 hours analyzing every detail and preparing multiple protocol options.

And she said something I loved:

“I want to do this right — but I don’t feel comfortable with these first three options.”

So we built a Plan D. Together.

A plan she felt genuinely excited about.

She went all in:

Cleaned out her home and body products
Followed a targeted supplement protocol
Overhauled her diet in a sustainable way
Committed to stress and sleep work
Talked openly with her endocrinologist
Checked in consistently
Made adjustments when needed
Showed up for herself every single week

And her body responded like it had been waiting for this moment.

In six months:

✨ Her labs shifted out of survival mode
✨ Her thyroid markers dramatically improved
✨ Her energy returned
✨ Her gut calmed
✨ Her weight normalized
✨ She weaned herself off medication (with medical supervision)
✨ Her whole system moved from “barely surviving” to “deeply thriving”

Watching this kind of healing unfold is why practitioners stay in this work even when it’s hard.
It’s why we research late at night, build plans, tweak protocols, and cheer from the sidelines.

This woman reminded me — yet again — that the body will heal when it is fully supported.

She did her part.
Her body did the rest.

The Honest Truth No One Wants to Say Out Loud

Both clients made progress.
Both experienced change.

But only one transformed her life.

And it had nothing to do with:

❌ who had the “worse” thyroid
❌ who had more symptoms
❌ who had better genetics
❌ who got more discounts
❌ who had more time

The difference was simply:

�� One wanted relief.
�� The other wanted healing.

Those are not the same thing.

Why These Two Stories Matter — The Bigger Picture

It's not just about supplements vs diet. It’s about mindset, commitment, and willingness to go the full mile .

Many protocols in integrative or functional medicine — including those for thyroid or gut health — require more than a quick fix . They often demand lifestyle change, consistent follow-through, and holistic thinking (diet, stress, environment, sleep, etc.).
Research supports this: adherence to a healthy lifestyle — diet, exercise, stress, sleep — strongly correlates with improved clinical outcomes, reduced complications, and better quality of life. MDPI+2PMC+2
In chronic endocrine issues (including thyroid-related or metabolic conditions), lifestyle and dietary interventions — when adhered to — may help reduce inflammation, support immune balance, and improve metabolic/thyroid function. PubMed+2PubMed+2
On the other hand: poor adherence, partial fixes, or inconsistent execution often lead to only partial relief or temporary wins. ScienceDirect+1

The takeaway: your commitment and willingness matter more than how “bad” your biology looks on paper.

So… Which One Are You?

Are you someone who wants the quick win — enough to feel slightly better but not enough to create long-term change?

Or are you the person who is finally ready to go the full mile —
To ask the hard questions,
Shift the hard habits,
Look deeper,
Do the uncomfortable work,
And give your body the chance to fully heal?

Only you can answer that.

And that answer determines the future of your health more than any lab marker ever will.

If You’re at the Point Where You’re Ready to Do the Work… I’d Love to Help You.

If you’re done with band-aids
Done with quick fixes
Done with feeling stuck
Done with trying things halfway

…then it may be time for us to talk.

�� Book a free call with me
Let’s explore your symptoms, history, and goals — and see if we’re a good fit to work together.

Your body wants to heal.
It just needs the right support… and the right level of commitment.

What I Actually Do as a Non-Prescribing Root Cause Practitioner

Mon, 17 Nov 2025 16:57:21 GMT

And How I Help People Feel Like Themselves Again

Every week I share health tips, stories, and strategies across my socials and newsletter, but recently a friend stopped me and said:

“I still don’t totally know what you do. Can you order labs?”

This question made me realize something important:

Even though I talk about health all the time, many people still don’t understand what a non-prescribing practitioner or root cause practitioner actually is. If that’s you—you’re in the right place.

I’m Not a Doctor or NP. So What Am I?

I don’t prescribe medication.
I don’t diagnose disease.

Instead, I'm N ationally Board certified by the American Academy of Non-Prescribers , which means I focus entirely on natural, root-cause wellness . I am also a Certified Nutritional Therapy Practitioner through the Nutritional Therapy Association (NTA).

People who work with me aren’t looking for another band-aid.

They’re looking for answers , for clarity , and for someone who can connect the dots that conventional care often misses.

My practice offers two core services:

1. Whole Health for Teens (Homeschool Health Curriculum)

This full high-school homeschool curriculum teaches teens:

how their bodies actually work
how to make informed decisions about their health
how to support their mental, emotional, and physical well-being

It's become a favorite among parents looking for holistic health education that empowers teens in today’s world. Think the ultimate 'MAHA' High School Health Class!

2. One-on-One Root Cause Health Consulting

This is where most people find me—especially women over 40 who are dealing with chronic symptoms and can’t get clear answers from conventional medicine.

My clients range from teens to adults in their 80s, usually people who feel unheard or dismissed and are searching for real solutions.

I help clients with issues such as:

Hormones & Metabolism

Hormone imbalance
PMDD, PMS, mood swings
Thyroid symptoms (even with “normal labs”)
Weight gain or weight loss resistance
Blood sugar swings
Pre-diabetes or insulin resistance

Gut Health

IBS
SIBO
Chronic bloating
Constipation or diarrhea
Persistent heartburn or reflux
NAFLD and sluggish digestion

Chronic Inflammation & Immune Issues

Long Covid symptoms
EBV
Lyme
Mold illness
Parasites
Autoimmune flares
RA

Overall Wellness

Fatigue that doesn’t improve
Hair loss
Brain fog
Sleep issues and insomnia
Anxiety linked to metabolic dysfunction
Skin issues that don’t resolve
Burnout, stress, and overwhelm

These are some of the most searched-for chronic illness concerns , and these are exactly the areas where a root cause health approach shines.

How I Help You Find Root Causes—Not Just Suppress Symptoms

My work combines functional health consulting with a whole-person approach .
That means I look at everything influencing your body, not just one symptom.

I use tools such as:

Blood testing
Bio-resonance testing
A deep functional intake
Diet and Nutrient Assessment
Movement and Nervous System Review
Sleep and Stress Patterns
Toxin exposure + detox pathways
Bowel and Digestive function

This gives us a full, integrated picture of what’s happening and why.

Then I create a personalized recommendation plan that may include:

dietary guidance
lifestyle and movement support
nervous system regulation
supplements if appropriate
education for better doctor conversations
long-term strategies for sustainable healing

This is not a band-aid approach.

This is root-cause wellness —the kind that actually changes your health.

What I Don’t Treat (And Why)

I do not work with:

Cancer
Complex Hormone Dysfunction

When something is outside my scope, I will always refer you to a practitioner who is the right fit.

This is how ethical, holistic care should work.

Who Is Root Cause Wellness Right For?

Root cause work is perfect for someone who is:

tired of quick fixes
frustrated with confusing or “normal” lab results
navigating chronic symptoms that don’t resolve
ready to understand their body
motivated to heal at a deeper level
seeking a natural, whole-body approach

This is why my practice is called

Liberty Wellness & Co.
Because when you’re well, you’re free.

Free to live without constant symptoms. Free from fear.

Free from confusion.

Free to enjoy your life again.

Is Sugar the New Swear Word?

Mon, 03 Nov 2025 15:15:45 GMT

The Truth About Sugar, Holidays, and Your Health

Halloween may be behind us, but we’re officially entering the heart of sugar season — from candy and cookies to festive drinks and pies. Everywhere you turn, sugar is front and center.

And let’s be honest: I love a good Reese’s cup or a slice of red velvet cheesecake. Did someone say fudgy brownies? Yes, please! ��

But as the holidays roll in, many people wonder:
Is sugar really that bad?
After all, sugar is a macronutrient, right? Don’t we need it to survive?

�� What Sugar Really Is (and Why It’s Not “Essential”)

All forms of sugar — from fruit and potatoes to donuts and cake — are part of the carbohydrate family . But carbohydrates aren’t considered essential nutrients.

That’s because your body can actually make its own sugar (glucose) for energy through a process called gluconeogenesis. ( Harvard Nutrition Source )

�� Translation: you don’t actually need to eat sugar to fuel your body!

Pretty wild, right? But before you throw out every cookie in the house, here’s the real nuance: sometimes that internal sugar-making process can add stress to an already-stressed body . This is where bio-individuality comes in — everyone’s metabolism, stress level, and hormone balance are different.

⚖️ When Sugar Becomes a Problem

Your body loves balance . It has an incredible system that keeps blood sugar within a very tight range. But when you eat too much sugar (especially added or refined sugars), that system struggles.

Over time, too much sugar can contribute to:

�� Chronic inflammation (joint pain, muscle soreness, slower recovery)
�� Brain fog and cognitive decline
⚖️ Metabolic issues like insulin resistance, prediabetes, and fatty liver
�� Oxidative stress and advanced aging (yes, wrinkles!)
❤️ Increased risk for diabetes, obesity, and cardiovascular disease

�� Research links high sugar intake to inflammation, metabolic disorders, and oxidative stress that accelerate aging.
( Frontiers in Immunology, 2022 )
( BMJ, 2023 )

�� How Much Sugar Is Too Much?

It depends on the person — but here’s a simple realistic rule of thumb:

Children and teens (under 18): aim for less than 50g/day
Adults: stay under 100g/day
Optimal for metabolic health: 25g/day (about 6 teaspoons) of added sugars or less

For comparison, the average American consumes 300–400g of sugar per day . ��
That’s 3–4 times more than the body can handle gracefully.

And remember: sugar hides in “healthy” foods like fruit juice, yogurt, cereal, granola, and especially non-dairy milks.

�� Sugar, Mood, and Cravings

Sugar doesn’t just impact your blood sugar — it affects your brain chemistry too.
Frequent blood sugar spikes and crashes can trigger mood swings, irritability, anxiety, and “hangry” episodes.

Studies show that high-sugar diets are linked with cognitive decline, stress sensitivity, and even addictive food behaviors.
( PMC, 2022 )

The more you eat, the more you crave. It’s not just willpower — it’s biochemistry .

�� Bio-Individuality: Why Everyone’s Sugar Tolerance Is Different

Some people can eat dessert without skipping a beat, while others experience fatigue, bloating, or blood sugar crashes.
Factors like:

Sleep quality
Hormone balance
Activity level
Stress response
Gut health

…all influence how your body handles sugar.
That’s why there’s no universal number for how much sugar is “safe.”

�� How to Enjoy the Holidays Without the Sugar Crash

Good news: you can still enjoy your holiday desserts without wrecking your metabolism or mood. Here’s how ��

�� 1. Prioritize Protein and Healthy Fats

Pairing sweets with protein or fat (like cheese, eggs, or nuts) slows sugar absorption and prevents crashes.

�� 2. Balance Your Plate

Focus on whole foods — think veggies and quality protein — before you dig into dessert.

��️ 3. Reduce Hidden Sugars

Watch for sneaky added sugars in coffee creamers, sauces, dressings, and non-dairy milks.

�� 4. Use Smarter Sweeteners

Allulose is an excellent swap that has even been proven to help balance blood sugar pubmed39583955

�� Ready to Take Control of Sugar Season?

I’m hosting a live online webinar: “The Sugar Survival Workshop: How to Enjoy Desserts Without Wrecking Your Blood Sugar”

You’ll learn:

My top nutritionist-approved sugar swaps
Strategies to manage cravings and stress eating
Have Access to a Private Online Community where you can commiserate with each other, um, I mean Encourage Each other!
You'll have access to my Personal Family Holiday Recipe Ebook
Fun freebies, giveaways, and exclusive discounts!

�� Registration opens November 9th — spots are limited.

And if you’re ready for more than just a webinar —

Final word

Is sugar the new swear word? Maybe not literally—but if we treat sugar like it’s harmless, we’re missing a powerful truth: sugar doesn’t just “hang out quietly” in the background of our diets. It interacts with our hormones, metabolism, brain, inflammation — especially when stress, bad sleep, and busy lives are joining the party.

This holiday season, let’s choose smart over shamed. Let’s enjoy the good stuff without getting hijacked by it. Your body will thank you, and your holiday experience will be richer for it.

Ready to go deeper?
If you’re thinking: “I want more than just a webinar—I want personal support to navigate the season with freedom, health, and joy,”

�� Let’s chat today about creating your personalized holiday wellness plan.
You deserve to feel amazing and enjoy the season.

The October Flare

Tue, 28 Oct 2025 15:17:00 GMT

Why You Might Feel "Off" Right Now

Do you notice that every October, your energy drops?

You catch a virus “out of nowhere,” or your chronic symptoms flare up? You’re not crazy — and you’re definitely not alone.

Every year, thousands of people report feeling run-down, foggy, and inflamed around October. I used to think it was just me — until I realized the October Flare is actually a real, physiological response to seasonal change.

What’s Really Happening to Your Body in October?

October brings dramatic environmental shifts that your body feels — even if you don’t consciously notice them.

Here’s what’s going on:

Rapid temperature and humidity changes challenge your immune and nervous systems.
Barometric pressure fluctuations can affect pain, fatigue, and inflammation.
Indoor air exposure increases as we close windows and turn on heaters, stirring up dust, mold, and allergens.
Harvest dust, pollen, and leaf mold trigger histamine and immune activity.
Less movement and sunlight lower dopamine, serotonin, and vitamin D levels.
And yes — it’s officially sugar season , which adds more stress to your metabolism and immune defenses.

Individually, each is a small stressor. But stacked together, they can overwhelm an already taxed system — leading to what many people call a “flare.”

How to Know If You’re Experiencing the October Flare

If October hits you hard, you might recognize some of these signs:

Fatigue or burnout that seems to come out of nowhere
Muscle and joint aches
Brain fog or dizziness
Hair shedding or dry skin
Longer recovery after workouts
Heart palpitations or racing pulse
Digestive changes
Sinus congestion or headaches
Low mood or irritability

Your body isn’t broken — it’s doing its job. These are signs of your system trying to rebalance under seasonal stress.

How to Support Your Body Through the Seasonal Shift

Here are simple, affordable ways to stay grounded and resilient through October:

Hydrate smarter. Add trace minerals or electrolytes to water for better absorption.
Move gently. Choose walking, stretching, or light strength training instead of high-intensity workouts.
Soak up light. Catch sunlight at sunrise and midday, or use red light therapy (660 nm + 830 nm) if you’re indoors.
Rest intentionally. If your body says “slow down,” listen. You’re recalibrating, not failing.
Skip the sugar trap. Your immune system is already working overtime — don’t add more strain.
Clean your indoor air. Change HVAC filters, dust surfaces, and check for mold if symptoms persist.
Nourish with broth. My friend Liz’s “Bring You Back from the Dead Elixir” is a mineral-rich broth that helps support immune recovery (avoid if you have severe allergy symptoms).

What Research Says

Several studies support the idea that environmental changes in autumn can stress the body and immune system:

Humidity & Temperature Drops: Research in Environmental Health found that falling humidity and temperature increase respiratory virus activity, including influenza. ( Ehjournal, 2014 )
Weather Shifts & Immune Activation: A 2025 Journal of Epidemiology and Global Health study confirmed that lower humidex levels (temp + humidity index) correlated with higher flu rates in Japan. ( Springer, 2025 )
Barometric Pressure Effects: Changes in barometric pressure are associated with neurological and inflammatory flare-ups such as Bell’s palsy and migraines. ( PubMed, 2021 )
Seasonal Immune Load: The CDC notes that abrupt shifts in temperature and indoor heating patterns increase viral persistence in the air. ( CDC/PLoS ONE, 2015 )

Together, these findings highlight how environmental stress during fall directly affects immune response, inflammation, and fatigue — validating the “October Flare” phenomenon.

Get Ahead of the Holidays

Your body’s not failing you — it’s communicating. The best thing you can do right now? Support it before holiday chaos sets in.

�� Let’s create a personalized Fall Health Reset plan so you can glide through the holidays with steady energy, balanced hormones, and a calm nervous system.

�� Book a Free Call With Us Today
�� Or start small — Download my Free Stress Guide for tips to keep your body resilient under stress.

Final Thoughts

October isn’t just pumpkin spice and cozy sweaters — it’s a biological turning point.
Your body feels the shift in the environment, and it’s asking for gentleness, nourishment, and balance.

Listen to that wisdom. Support it.
And when you do — you’ll enter the holidays grounded, not exhausted.

References

Jaakkola, K. et al. (2014). Decline in temperature and humidity increases influenza occurrence. Environmental Health.
Sakamoto, M. et al. (2025). Association between humidex and influenza incidence in Japan. Journal of Epidemiology & Global Health.
Kim, J. et al. (2021). Seasonality and weather impact on Bell’s palsy: Korean population study. PubMed.
CDC (2015). The Role of Temperature and Humidity on Seasonal Influenza. PLoS ONE.

Are There Heavy Metals in Protein Powder?

Tue, 21 Oct 2025 15:38:45 GMT

What the Viral Consumer Reports Article Got Wrong

I hate clickbait.

It makes me feel cheated — like my time’s been wasted.

And while I’d love to say I’m quitting social media altogether, let’s be real: I can’t. It’s part of running a business… and honestly, it’s just too entertaining. (I may actually have a problem. Hmm.)

But what really gets under my skin?
�� The fear-peddling garbage that goes viral and spreads like wildfire.

This week’s culprit? A new Consumer Reports article that tested protein powders for heavy metals . At first glance, it looked legit — until I realized it listed one of my favorite clean brands and claimed it had “issues.” Cue the eye rolls.

There’s nothing more frustrating than finding a brand you love, that’s clean and trustworthy, only to see it suddenly called out online as “unsafe.”

But something about this article didn’t sit right with me. Thankfully, the company in question — Equip Prime Protein — released a thoughtful, evidence-based response that cleared things up beautifully.

Why This Matters

In our high school health course this week, we’ve actually been learning how to read scientific studies and discern media claims. The timing could not have been better.

Because here’s the thing:
Most people never read beyond the headline.

The Consumer Reports article tested protein powders for heavy metals — and while that sounds concerning, context is everything.

If you want a full breakdown, read the official Equip response here ➡️.

What the Science Really Says

Let’s look at what research actually tells us — not what headlines want you to feel.

�� 1. Heavy metals in protein powders are measurable — but not necessarily harmful

(yes large amounts are bad, micro amounts are meh)

A 2020 study published in Food and Chemical Toxicology titled “A human health risk assessment of heavy metal ingestion among consumers of protein powder supplements” examined 133 commercial protein powders for arsenic (As), cadmium (Cd), lead (Pb), and mercury (Hg).

The findings? Even when people consumed one to three servings per day, the estimated exposures were below levels likely to cause harm (hazard index < 1) for adults.
Source: PubMed ID 33005567

In other words — yes, trace metals exist, but under normal use, they don’t pose a realistic toxicity risk. The same study noted that whey-based powders had among the lowest heavy metal concentrations.

�� 2. Plant-based protein powders tend to contain more heavy metals

Multiple independent reviews have found that plant-based powders (like pea, soy, and rice) often show higher levels of lead and cadmium. This is because plants absorb metals from the soil where they grow — a natural, unavoidable process.

The Clean Label Project (CLP) analyzed over 160 protein powders and found that plant-based varieties contained about three times more lead than whey-based ones, and organic powders averaged higher metals than conventional ones.
Clean Label Project, 2018 summary

This 2025 Consumer Reports follow-up does confirm similar findings — plant-based blends contained nearly nine times more lead than dairy (whey)-based options, and about twice as much as beef isolate powders .

The takeaway: choosing a grass-fed beef isolate like Equip often means lower metal exposure than plant-based alternatives.

�� 3. Trace metals exist naturally in soil, salt, and food

This is where common sense (and basic chemistry) come in.

Anything that comes from the earth — salt, apples, spinach, cacao, and even your organic veggies — contains trace metals. That doesn’t make them dangerous.

In fact, our bodies require certain metals like iron, zinc, and copper to function. The key is dose and bioavailability. Most heavy metals in natural foods are poorly absorbed through digestion and are excreted in stool rather than stored.

Toxicological Reviews (2019) notes that dietary exposure to these elements at trace levels is “typically non-bioavailable” and that “oral ingestion is a limited absorption route for most heavy metals compared to inhalation or injection.”
Source: PubMed ID 31177602

So when you hear that your Redmond Real Salt “tested positive” for metals — of course it did. It’s from the earth. Your beautiful organic apple contains tiny amounts of arsenic too, and yet no one’s panicking about fruit salad.

☣️ 4. The real contaminants to watch

While everyone panics about “heavy metals,” a bigger modern issue is glyphosate — the primary herbicide used on conventional crops like peas and soy.

Studies have shown that pea proteins and other plant-based isolates often test high in glyphosate residues , as well as pesticide and herbicide residues , depending on the agricultural source.

For example, an Environmental Working Group (EWG) study found detectable glyphosate in 26 of 28 conventional oat-based and pea-based products tested.
EWG, 2023 Glyphosate in Foods Report

That’s why I’m far more concerned about plant-based protein powders than about clean, grass-fed beef isolates.

Practical Takeaways

�� Context matters. Presence ≠ danger. The amounts found in most clean proteins are far below thresholds of concern.

�� Plant proteins absorb metals from soil and often contain pesticide residues. Choose beef isolate from trusted sources instead.

�� Fear-based headlines often omit nuance. Most “health scare” articles don’t explain how metals are measured, in what form, or what actual toxicity thresholds mean.

�� Equip Prime Protein and other quality beef isolates typically test low for both heavy metals and contaminants — making them one of the cleaner, more bioavailable protein sources available.

Here is Equip's article about HOW they are OCD about testing their products and this is why I trust them above other brands right now.

The Bottom Line

Viral headlines thrive on fear — but fear doesn’t lead to truth.

If something is real, natural, and has been eaten as food for thousands of years, it’s probably not the problem.

It’s the ultra-processed, artificial stuff that deserves your concern.

So keep using your common sense — and your Equip Prime Protein. ��

Get Your Equip Prime Protein Here! or use the code REBECCA-STUART for 15% off

References

Food Chem Toxicol. 2020;146:111853. doi: 10.1016/j.fct.2020.111853
Clean Label Project. Protein Powder Contaminant Study. 2018. https://www.cleanlabelproject.org/protein-powder/
Consumer Reports. What’s Really in Your Protein Powder? 2025.
Toxicol Rev. 2019;38(3):211–225. doi: 10.1007/s12565-019-00483-9
Environmental Working Group (EWG). Glyphosate Found in Most Plant-Based Protein Products Tested. 2023.

A Faithful Laundry Recipe (From Rashy Woes to DIY Pro)

Thu, 24 Jul 2025 01:16:35 GMT

Let’s rewind to the early 2000s—before “clean living” was trendy, before your feed was full of non-toxic swaps, and before I even knew what was lurking in everyday household products.

Back then, I had a baby... and a problem. Every single laundry detergent I tried gave my sweet son a rash. I mean, I was ready for the sleepless nights, the diaper blowouts, the “I forgot my coffee in the microwave for the 3rd time” kind of days—but laundry detergent ? That one caught me off guard.

At the time, “natural” or “non-toxic” products were few and far between—and crazy expensive. We were broke. I was lucky if I could afford Tide, let alone something with eucalyptus on the label. So I did what a determined mama does: I made my own.

After years of tweaking, testing, and learning some things the hard way, I’ve landed on a laundry recipe that works. Like, actually works . It’s cheap, clean, easy to make, and has kept my family rash-free for years.

Some Hard-Won Laundry Lessons:

�� Skip the liquid DIY soap. Cooking it is a waste of time and space. The powder version works just as well and stores way easier. �� Don’t overstuff the washer. Max it out at ¾ full. If your clothes don’t have space to move, they don’t get clean. Period. �� Leave the washer door open. Always. Helps prevent mold and keeps your machine smelling fresh. �� Use an extra rinse. Especially if you have hard water like us. That buildup is real. �� Smelly clothes = still dirty. Clean laundry should smell like…nothing. If it stinks, it’s not clean (even if it smells like “Spring Breeze”). �� Ditch dryer sheets and liquid softeners. Full of junk. Instead, use 1 tablespoon of distilled white vinegar in the rinse cycle. Nope, your clothes won’t smell like a salad. Yes, it works like a charm.

A Few Extra Laundry Boosts:

Lemon essential oil – Brightens whites without bleach
Lavender oil – Perfect for calming vibes on your bedding
Tea Tree or Cedarwood – Use for dog beds or travel laundry to kill bacteria and bugs (yep, even bed bugs)
Orange oil – A grease stain and post-gym lifesaver

Okay okay, here’s the recipe you came for!

✨ DIY Laundry Powder

Ingredients:

2 cups Borax
2 cups Washing Soda
2 cups Baking Soda (find in the baking aisle)
1 bar Fels Naptha Soap, grated

Instructions: Grate the Fels Naptha bar, mix everything together in a big bowl, and store in a cute jar or container with a scoop. Use 1 tablespoon per large load. Don’t forget to add that 1 tablespoon of vinegar in the rinse cycle for an easy, toxin-free softener!

From one mom to another: you can keep your laundry routine simple, clean, and budget-friendly—without sacrificing performance. I’ve been doing this faithfully for years, and it’s saved our skin (literally) and our wallets.

Let me know if you try it! ��

time to make some more!

Measles, Immunity, and Support

Tue, 11 Mar 2025 01:13:02 GMT

One thing you probably don’t hear is that a measles vaccine DOES NOT guarantee immunity.

I know, because I have had more than 5 jabs personally. I actually lost count because over a 10 year period I had to get tested for antibodies multiple times and I always tested negative. I feared outbreaks, especially when I worked with children, but now I know this is not an illness to be feared. For those with generally good functioning immune systems, this illness will actually provide a system upgrade for your body! There are now known benefits of contracting the illness, including decreasing your chances of cancer.

http://aonh.org/Blogs/Details/3

What I wish I knew then, what I know now is too much to list but here are a few things:

--There is a homeopathic prophylactic protocol available. Homeoprophylaxis is a great option if you want support for measles instead of getting the vaccine or if you are someone like me who tests negative for antibodies. Dr. Isaac Golden suggests taking MORBILLINUM 1M once weekly for four weeks. I can help you obtain this if you want. Just contact me.

--A little Vitamin A goes a long way! The best source is always getting your nutrients from your food, and the most potent and bio-available form of Vitamin A comes from Dairy, Eggs, and Liver (I do not recommend daily liver ingestion as this can lead to Vitamin A and Copper toxicity). If you choose to take Vitamin A as a supplement, make sure it’s good quality and you take with a fatty food (Seeking Health Brand Vitamin A Drops are a great option!). Also, too much Vitamin A can be toxic, you need the right dose for your body. To be fair most Americans are currently Vitamin A deficient, so this is hard to do, but definitely possible. Many medications, such as those for cholesterol will make you deficient in Vitamin A so talk to me or your doctor with questions.

(Nutritional Therapy, Dr. Alan Gaby, p.69)

There’s no need to fear this illness anymore, especially if you are healthy!

There is hope and there are options!

Experience and Support with Antidepressants

Tue, 11 Feb 2025 01:11:27 GMT

Last week, I shared a link on social media to a podcast, Culture Apothecary . In this episode, Alex Clark interviewed Kim Witczak, a member of the FDA Psychopharmacologic Advisory Committee. Kim's role involves educating healthcare providers and advocating for greater transparency and regulations regarding prescriptions, particularly antidepressants.

I have received feedback from a few followers and clients about their experience with antidepressants, and feel a need to address this topic of concern.

First, I want to share that I understand the drive, need, and desire for these pharmaceuticals. Soon after I got married, I was hit with one big stressor after another and was really struggling. OK, I was a big mess. I was also trying birth control pills, and now know those were a contributing factor to my emotional state. I went to a doctor at the Mayo Clinic and he got me started on an SSRI, for a temporary time to get me back on track. Thankfully, he only had me on them for 2 months and I went off them, not noticing a difference and I did not experience any withdrawal effects.

A few years later after the birth of my daughter, I was depressed. My doctor put me on Zoloft and I gained a ton of weight fast! I was also working out and barely eating because we were so poor we didn’t have much food. So I freaked out and went off them pretty quick. The only change I noticed while on them was the weight gain. Thankful no withdrawal symptoms, I wasn’t on them long.

Fast forward a few years after the birth of my son which triggered the activation of a virus I had contracted years earlier. My doctor and I didn’t know at the time it was the virus, so he had me try multiple drugs including several different SSRIs. I really do think he didn’t believe anything I said, as a few times he mentioned my symptoms were in my head. I was in real pain and agony and doctors thought I was crazy. I cycled through several meds, and high doses. I started experiencing weird side effects from different meds. After researching the effect these meds have on the brain, I freaked out and went off cold turkey not knowing what I was doing. It landed me in bed for quite awhile, and a little suicidal. But to be honest, I was already in so much pain I couldn’t tell if it was withdrawals or my unknown disease symptoms.

I did end up on a protocol that was manageable. A muscle relaxant, Flexeril, and a pain med. The pain med according to my doctor was mild, non habit forming, and safe as Tylenol. He put me on Ultram, aka Tramadol. I was taking this four times a day for over 6 years. Year five, I started to notice severe withdrawal side effects in between doses that would flatten me disabled on a daily basis. I was beginning to learn my doctor was not informed on the reality of this drug, IT IS habit forming, AND works similarly on the brain as an SSRi as an opioid. I knew I had to get off this drug. My doctor wasn’t helpful, so I set out on my own to wean, but weaning was torture, pure torture , so I made the the decision to go cold turkey. Yep, I’m a rip the band aid off kinda girl, and it was hell, pure hell. I was in bed for 2 weeks. I experienced akathisia. I saw demons crawling on my walls and roaches crawling on my skin. I wanted to rip my skin off. I had brain zaps (felt like my brain was beign electrocuted), nightmares, emotional rages, tears, and pain in my body like I have never felt before. My sweet husband nursed me with broth, protein shakes, and took care of the house and kids. I eventually was able to get outside in the sun and slowly weed the garden to get fresh air and movement back in my life.

As I was beginning to feel a little more human again, I contracted one of the worst cases of poison ivy that I still have scars from! I ended up on high doses of steroids and felt all of those side effects and withdrawal symptoms. It was three months of agony, and to be honest I have no idea what kept me going, but I did it.

I share all this to say, I understand the drive and desire to find a quick fix, a pill, hope for a cure for the hopelessness. I also understand what it means to have a doctor prescribe a drug and they are not informed of the science behind that drug, the consequences and then unintentionally lie to you about the drug when you ask questions.

We have this beautiful country with rights to informed consent. If our doctors are not informed how can we be? The research is really our own responsibility.

Now before a doctor recommends a drug to me or for my kids, I pause and research like crazy.

A few years ago, my daughter was having a rough time. The first response our doctor had was to recommend an SSRi. I was desperate to get my daughter the help she needed and I trusted my doctor, but habit is, I need to do some research first. Boy, I am so thankful I did! I first listened to a podcast of Beverly Thomson who is from the UK who researches antidepressants and youth. Her work revealed more information than I was ready for. These meds come with a black box for a reason. Our doctor said the black box isn’t a worry, but the statistics and research papers say otherwise. We chose a different path for our daughter and it worked!

With the rise of antidepressants there has been a rise of suicide in all ages! Not just youth. There are no papers to be found that prove lack of serotonin is a cause for depression. In fact, they prove that a surplus of serotonin causes psychotic breaks, suicide, and many other physical conditions like IBS-D, headaches, carcinoid, and fibrosis that leads to cancer.

There are no diagnostic tests available for serotonin levels (except done during autopsy) therefore the testing for depression that deems a need for these drugs is actually a symptom survey that was actually drafted by Pfizer’s marketing team with no scientific research to back it up.

What we are learning through the work of some amazing clinical psychiatrists like

Dr. Chris Palmer from Harvard is that depression, anxiety, and psychosis can be managed through a healthy metabolism . The myth that mental health issues are a chemical imbalance has been exposed (that too, a lie generated by Pfizer's marketing team for zoloft to sell the drug not based in any science). Decreasing the body’s overall inflammation through diet and lifestyle is reversing mental health disorders even bi-polar and schizophrenia. I can’t wait for Dr. Palmer to conclude his current study and reveal the results!

I personally experienced this mental health breakthrough! When I went carnivore a few years back, after 3 weeks I had a breakthrough! I was at such peace and calm, I didn’t even know I was living in constant anxiety. I was awake, alert, alive, and free! I am now sensitive to what I eat does affect my mental state. My inflammation levels do affect my anxiety levels. The gut and brain are tied together! The greatest thing about this understanding is knowing if I am feeling down and out:

1: It’s temporary

2: I can control my mood through my diet

3: I have control over my mental health through caring for my physical health.

4: I don’t have to depend on a drug (not proven by any science it works like people say it will work) and sometimes being sad or depressed is a good thing!

If you are someone who is on a med and you are not happy with how you feel, I understand! I have been there! But DO NOT go off any medications without working side by side with your doctor, and if your doctor isn’t willing to work with you, find another one! There is so much I know now, I wish I knew then to help me through the weaning process. Supporting myself nutritionally, stress coping mechanisms, and an understanding community of people would have helped so much!

Supporting our clients as they work with their doctors to wean off unwanted meds is a joy, we can’t do it alone. A team effort is beneficial for success! Choosing to stay on medication is ok too! You need to be in a healthy, safe place in your life to go through a weaning process. This is part of the conversation you need to have with your physician. It can take a toll on the body to detox and recover. It can take 3 months to 3 years to adjust. I do not recommend doing what I did and just quit. I could have ended up experiencing a stroke or worse-death. God had my crazy back. He miraculously brought me through my crazy detox. Talk about mercy, but if you’re reading this, you know better. Be better than me!

If you are taking meds please take care of your body. These things will deplete you of essential nutrients that can make you end up feeling worse! I personally prefer to test my clients to see where they are at, but common nutrient deficiencies while taking these meds are B vitamins, CoQ10, Magnesium, Omega 3's, Zinc, Vitamin D, and Melatonin. Quality supplements are necessary while on these types of meds!

Working with a client earlier this year as she was weaning off antidepressants was challenging but rewarding. At one point, she said I need to go back on these meds, I feel crazy. My response. “ That is courageous! Because you are going to go back on a med knowing full well how they will change your thinking and your health, and what it takes to go off them if you choose to do so in the future. There is no shame in making a choice when you are fully informed of the consequences, and that takes courage.” I truly do respect that!

For those who want more information and go down the rabbit hole here are some resources for you to check out:

Selling Sickness: SSRIs & The Side Effects Buried By Pharma | Kim Witczak

Dependence Forming Psych Meds | Beverley Thomson - MP Podcast #125

The downfalls of serotonin & SSRIs

https://www.technologynetworks.com/neuroscience/articles/a-popular-theory-of-depression-wasnt-debunked-by-a-new-review-it-got-debunked-years-ago-363986

Dr. Chris Palmer MD book Brain Energy

https://www.bmj.com/content/378/bmj.o1808

https://www.psychologytoday.com/gb/blog/freud-fluoxetine/202003/the-story-prozac-landmark-drug-in-psychiatry

https://www.optimallivingdynamics.com/blog/7-important-nutrients-depleted-by-psychiatric-drugs-antidepressants-antipsychotics-stimulants-benzodiazepines-induced-guide-vitamins-medications

https://pmc.ncbi.nlm.nih.gov/articles/PMC5874849/

https://www.aafp.org/dam/AAFP/documents/about_us/sponsored_resources/Nature%20Made%20Handout.pdf?trk=public_post_comment-text

https://extension.okstate.edu/fact-sheets/drug-nutrient-interactions.html

https://my.clevelandclinic.org/health/diseases/25218-antidepressant-discontinuation-syndrome

Did you know about non-scale wins?

Mon, 28 Oct 2024 01:09:40 GMT

As a motivational tool, and honestly, it works! I like them better than seeing the number go down on the scale.

We are a weight obsessed culture and so many people have the daily routine of stepping on the scale each morning to determine if they are successful or failing at life. To me that personally sounds miserable, maybe because as a woman that scale is always moving in one way or another. But hey! It’s supposed to!! I wish someone had told me that a long time ago.

Anyway, the thing about weight is it’s all relative, every person has a different ideal healthy weight, that number for a woman should fluctuate throughout the month according to her cycle. That number also doesn’t really give you a good indicator of what’s really happening inside your cells.

1- Muscle weighs more than fat!

2-Water weighs a lot and you are more than 70% H20 and that amount fluctuates A LOT!

3-There are different types of fat and some you really really need!!

4-Fat is a protector and a provider and if you live in a toxic soup those cells are saving your life.

Regardless we all have a tendency to measure ourselves by the scale's number, but what about the non- scale wins!

When I first started the Carnivore Diet in January of 2022 in a desperate attempt to heal, I quickly lost 20 pounds. The non- scale victories outnumbered the amount of weight I lost though! I could think clearly again! My IBS resolved! I had learned that my body buzzed with anxiety my whole life, because all of a sudden it was gone! My joint and muscle pain began to disappear! I slept through the night! I also had sustainable energy and lost my need for a daily 2 hour nap to get through the day!! And so much more!

Then the scale stopped moving down after 6 months. But, my clothes kept getting bigger and looser. Hmmmmm, that’s weird, my toes also were getting skinnier and my ankles were smaller. My experience with the scale and what was happening to my body and symptoms were not adding up. See, the scale is not always an indicator of success!

This past summer after being in school and learning Biochemistry and how to use formulas for measuring food and increasing metabolism, ya know all those sciency health tools. I realized we were doing all the right things but the scale still wasn’t going down. So, I met with a Carnivore health coach, and it turns out the body functions a tad differently on a carnivore than a standard diet and I needed to adjust our formulas. I could go on and on about the new science I learned but I will spare you, I can feel my kids eyes rolling as I think about trying to tell them about it all.

Anyway, I reevaluated the numbers of caloric input and basically doubled our food intake for both me and my husband. Yep, we doubled our food intake and guess what happened?

He lost around 28 pounds and I lost 14 pounds in less than a month!!! Since then I haven’t stepped on a scale because I mentally want to stay a winner! Can you relate! Funny thing though, my clothes still fit the same. See sometimes what the scale says and what you experience just don’t add up.

This past week though, a beautiful client blessed me with a gift. A sweatshirt that came with the apology saying “I’m sorry it’s a medium the only size they had but I really wanted to get it for you, maybe you can use it as motivation to keep going!” Well, I got home and it fit!!! It fit perfectly! I haven’t been able to fit in a medium sized anything in over 8 years! This is a big non scale win!!! I would bet you the numbers on my scale haven’t changed much but my clothing size has officially dropped! Woo hoo!!

One way to stay motivated in your health journey is to stay focused on each and every individual win, because at the end of a week, a month, a year they add up!!! Just think, walking 1 mile a day for a whole year and you’ve done 365 miles! Staying consistent in the small things, adjusting or stacking habits along the way, and paying attention to EVERY SINGLE non scale win is a great way to keep your head in the game!

When you are coming from a life of chronic illness, frustration, and a long time of battling, counting your non-scale wins and thanking God for them are a game changer!

If you could dream up a list of non scale wins what would they be? A clear mind, more energy, better sleep, less pain, the ability to eat a donut and not land in bed for 2 days as a result! Time to dream my friend! Time to pay attention and notice your daily victories! You may even surprise yourself!

#nonscalewin #nonscalevictory #weightloss #chronicillness #metabolism #carnivore #carnivorediet

Did you know we are living in a new health ERA?

Mon, 21 Oct 2024 01:07:05 GMT

“Americans have the shortest lifespan, the most chronic disease, the most avoidable deaths, despite spending the most on healthcare.” -Dr. Will Cole

Ouch that hurts to think about. If you have listened to Casey and Callie Means on the Joe Rogan Podcast, or had a chance to listen to any of the roundtable discussions with the Senators and RFK Jr., or listen to any of the other revelations regarding the current state of health, you know the statistics are not in our favor. Faced also with the sad truth that our medical system is effective at dealing with chronic health issues. Doctors do a phenomenal job working with acute issues or trauma’s but they are sadly falling short in the area of chronic health.

Did you know…. It takes approximately 10 years for a cancer cell to develop into a tumor, so what you do today affects your health tomorrow!

The good news is we also live in a new ERA of health! We can take responsibility for our lives and be proactive with the new wave known as bio-observability!

Bio-observability is using the tools we have available to observe our health now, so we can make changes to better our future. In Casey Means new book, Good Energy, she chats with an aerospace engineer from Space X about how they put tens of thousands of sensors all over their rockets! They are wanting to know immediately if something is not functioning correctly before the rocket experiences a system failure. So why do we as humans wait until we have a system failure before we attempt to correct course?

You may have the tools in your hands now or even on your wrist, so you can be proactive today! If you have a piece of paper you can record what you eat and drink and track your moods and energy levels that will give you a glimpse into what your diet is doing for you. If you have a phone with Apps available like myfitnesspal or chronometer you can track your diet and activity to help you understand what you are really doing.

What we actually do, and what we think we do often don’t match up and so seeing it on paper or on an app helps us to connect the dots.

If you have a smartwatch or oura ring (depending on the watch)- you can track your movement, temperature, your heart rate variability, your respiratory rate, your monthly cycles if you’re a female, and my favorite- SLEEP!!!! Sleep is vital for all life healing processes and longevity. Sleep is one of the hardest things to track, because you are asleep and don’t know what’s going on. You want to get at least 8 hours of sleep a night, you want to get at least 17% Deep sleep and 17% REM sleep each night. It’s not just about quantity but quality! Use your watch to see what you are actually doing, and if you’re not getting what you need, that’s an area I can work with you on!

This past week my doctors office gave me and each of my family members a continuous glucose monitor as a 10 day free trial. Ask your physician if you too can get a free trial for a CGM! A CGM monitors your blood sugar levels 24 hours a day, it shows you what is happening in real time and if you pay close attention you will learn how food, stress, activity and so much more adjusts your blood sugar levels. Doctors are saying that more than 80% of today's chronic disease is rooted in metabolic dysfunction, which is tied closely to blood sugar levels.

The first time I wore a 10 day meter, I learned that stress was not my friend, my diet held my blood sugar flat and stable, but every day on the drive heading into work my sugar would spike so fast the alarm would go off! My job at the time was an incredibly stressful situation, and my body was feeling it. Seeing the spike and then drop hours later, revealed to me that I needed to make a change as my life was causing strain on my physical body! Blood sugar spikes and reactive drops are dangerous to cellular health.

This past week, I learned that I can hold a stable blood sugar level but one sweet will raise my levels as it should, but I struggled to come back down to normal. Hmm. I also noticed feeling very anxious, my thoughts unfocused and heart racing when my sugar was high! Because it stayed high for longer than I would have preferred I would go walk, and within a 10 minute walk I would bring my number back to normal again. Movement after eating is a very efficient blood sugar regulating hack!

Using the few tools or sensors we have available to monitor our health can help us be proactive today, motivate us to make life changes, and hopefully avoid the illness that was a potential threat glaring at us a decade later.

The other wonderful thing about using these sensors is that if we are already struggling with health issues, they can give us more clues and indicators or what’s happening and where in our lives, so we can heal more efficiently and effectively!

Join me in this new ERA of Bio-Observability!!! Take action today, so you can heal more effectively and or don’t have to suffer the consequences tomorrow.

Did you know- We were not designed to grieve?

Wed, 16 Oct 2024 01:04:26 GMT

October 2011, a beautiful sunny day, a house full of kids and babies of all ages, the sights, sounds and smells of fall in the air, I was soaking in the joy of the day while sitting on the floor feeding 3 babies their lunch. It was a busy week for my in-home child care due to fall break, and loving every moment of it. In an instant, I felt a severe quickening in my gut to wake a baby up from his morning nap mid spoonful of food into a 4 month olds mouth. The napping 13 week old baby boy never woke up. He had a silent mrsa infection in his gut that spread to his lungs like a wild fire and as I performed cpr fluid was pouring out of his mouth and nose. He was pronounced dead a few hours later at the hospital.

Summer 2024, my cousin informed me that my dad had contracted cancer and was given a year to live. I had been estranged from my family for almost 16 years. Since 2020, I had tried testing the waters with texts, emails, notes in the mail to see if reconciliation was possible. One of my greatest deepest heart prayers since December of 2008 was a reconciled family. I had been praying and asking the Lord what to do, we had a year to get this prayer answered! Time was running out. My cousin called me and said dad was admitted to the hospital and wasn’t doing well, she didn’t have many details, but I knew we didn’t have a year. I told my husband we need to go see him now! We rented a car and made the 16 hour drive to their town, but I didn’t know what hospital he was at, so I called everyone I could think of, but no one took my calls. Finally, as we were driving straight into a tropical storm we reached their city limits and my brothers called and said they wouldn’t tell me where he was and I wasn’t allowed to see my dad per my mothers command. In a state of shock we made our way home, but we took our time. I woke up 2 days later in our hotel room and the Holy Spirit whispered to my heart, he is with me now. Moments later my uncle accidentally butt dialed me and told me the news. Also, there would be no memorial service for him.

September 2024, a dear friend texted me pleading for prayer for her mama. She got very sick while out of state visiting others and she needed critical care as well as transportation back home to get the critical care she needed. It took a week to get her home, God provided, then things went south again so we prayed, she would turn around. Moments and glimmers of hope in the midst of trials. I knew in my heart this was her mama’s end, but I was holding onto hope because we serve a God of miracles! After a roller coaster in the hospital she passed this past week.

No one is safe from experiencing grief.

Nothing in the world can prepare you for grief. Nothing

I hold fast to the belief that when God formed us in His image, he designed us with the intention to live. We were created for life! Therefore, processing disappointment, death, or betrayal feels so foreign and unnatural because it goes against what is encoded in our dna! Loss goes against our very nature!

I am not here to address the question as to why? I am not convinced that is a question that can be answered in the here and now. I am here to offer practical support to help you get through.

Grief is not a mental disorder, sobbing uncontrollably is not an indicator you are mentally ill. It’s a natural response to loss. Different tears produce different chemical processes to help your body stabilize and balance itself. The uncontrollable flow of tears are your body’s desperate way to deal with loss and bring back balance to every cell in your being. Don’t hold back. You will eventually stop crying all the time as your body attempts homeostasis, but squashing or pushing down this emotional response will only force the body to try and recalibrate a different way, and sometimes that manifests as auto-immunity, and possible organ diseases.

Not crying is a shock response, and is ok as well! Your body may need a different way to process, like exercise, hitting a punching bag, talking it out. Not crying is also not an indicator that something is wrong with you, it just means your body is looking for a different means to balance itself. Paint the picture, go for the run, do something physical.

Some people can’t eat and others want all the food! You may switch back and forth between moments of being famished and wanting to fast for eternity. That’s ok, in a stressful state digestion is not a priority for your body, be gentle with yourself. You don’t need to eat, just stay hydrated! Broths and soups are a good gentle source of supportive nutrients that bring not only comfort to the body but the soul too.

Movement, there are moments your body needs to just do nothing and rest, and moments when movement is key to your grief process. If possible whether you sit or walk it helps to get outside in the fresh air, especially get into the sun (even cloudy skies provide enough light source to calibrate cells), and listen to nature.

Some other practical ways to support yourself or others while walking through grief:

-Minerals! Stress depletes your body of minerals so add some electrolytes to your water.

-Stay Hydrated!

-Slow down and breathe deep

-Homeopathy is a great support tool! My favorite go to for stress is ignatia.

-Give yourself time and space to reflect and process.

-Be with other people you feel safe around

In the moments of loss, grief, disappointment, betrayal, and excruciating hurt, it helps to remember we have a wonderful loving God who longs to hold our hurts for us. He longs to hold us.

In every season of grief, I will always hear the words, "you're not acting how I would expect you to act." - I mean come on, that's the dumbest thing to say, don't ever judge HOW someone is manifesting their grief. There is no right way.

The only right way to support someone in a time of grief, is to offer your tears, your ears, your acts of kindness, and your understanding.

I leave you with this :

We are gifted with the promise to cling to in Revelation 21:4

“He will wipe every tear from their eyes, and there will be no more death or sorrow or crying or pain. All these things are gone forever.”

Did you know Stress can be a good thing?

Tue, 01 Oct 2024 01:02:04 GMT

My whole life and in every doctors appointment, I was always told that I needed to figure out how to decrease my stress levels. Haha! Very funny, I would think that is ONE THING I don't feel like I can control in my life, let alone even know how to decrease my stress. I am a part of the "pull yourself up by your bootstraps and suck it up buttercup" generation, we weren't taught about stress. Doctors alone stressed me out, the fact that I felt horrible all the time and then they basically tell me that my issues are all my fault sucked hard. That alone caused stress!!!

(Turns out years later, I found a better physician who actually listened to me. She ran tests and found out it wasn't the "psychological stress" I had been told for years I was suffering from , but a virus I had been battling.)

So yeah, if you ever wanted to throat punch a doctor because you didn't get answers and were told it's all in your head, I can relate!

What I have since learned is that stress comes in all forms, shapes, and sizes. Some of it is out of our control and some of it is. Stress can be bad and cause serious health issues, but it can also be good and help us thrive in life.

Confused yet?

Truth is stress can be very complicated, but you can use it to your advantage! For example, working out/ exercise is a form of intentional stress you put on your body. This temporary discomfort of pushing your body to do new things will strengthen your health physically and mentally. Other forms of intentional stress that have potential to help you are fasting, cold plunges, or sweating it out in a sauna. Being bored is an excellent example of a stressor today that has beautiful benefits on brain health.

The key is to know when and how stress can be used for your personal advantage. It works very differently between men and women, so ladies don't compare yourself to the men in your lives! Even working out there is fine line between beneficial stress and going too far.

This good type of stress actually has a name too! It's called Hormesis, being intentional about the right amount of good stress in your life can actually help balance your stress hormones and reduce inflammation in your body!

So it's not all bad! And learning how to use good stressors to your advantage is a key to health and longevity.

****This is a picture of me walking my dog Lukas, if you zoom in on my face you will see I am not happy go lucky or relaxed. I am stressed. Haha!

First, I don't like having my picture taken. Second, my dog is a butthead. We have to find secluded places to walk because he is not friendly to others and refuses to walk in a straight line! So, I am always having to keep on my toes and just let him run circles around me. He probably runs 4 miles to my 1 mile!

But this is my hormesis, I am moving my body, pushing myself and I always feel better afterwards! I have learned I can go up to 4 miles, but I have learned much more than that and I will suffer the consequences of inflammation and pain. Learning to listen to my body and honor it's threshold is sacred, holy and a constant daily rhythm that has led to healing and moving from a place of survival to thriving!

If you want help figuring out how to reduce the bad stress, balance your nervous system or include some hormesis in your life, we are here for you!

Did you Know -I'm a nutritionist who doesn't like to be in the kitchen, that is until I discovered sourdough?

Tue, 10 Sep 2024 00:59:32 GMT

One of my first nutrition classes covered the history of food through the ages, as well as the cultural traditions and ways of preserving food through the centuries. Our first assignment was to chose and make a food using one of these methods ! Yikes!

Confession time, being in the kitchen is so freaking stressful for me! I have rarely found joy in that place. My husband baffles me, as it's his time to relieve stress and the kitchen has the total opposite effect on me! I thank God everyday for the last 24 years, He gave me a man that likes to cook! I like to choose the ingredients just not put them together. It's a beautiful symbiotic relationship.

So when we were given the assignment to attempt an ancient method of producing a food, that caused my anxiety to soar! Not gonna lie, I tried to find the easiest one to do. Which was sourdough. I have a little bit of a rebellious tendency when it comes to trends and fads, since 2020 everyone was making this bread, I of course didn't want to appear as someone who fell in with the trendy crowd, but I bit my pride and went for it. An Easy A, right?!?!

A friend provided me with a strong starter and wished me well with my new baby, clueless like a first time parent, I named him Sam. Sam was amazing he grew and provided me another good starter I named her Betty, and finally got fed up with managing two starters so I combined them, they had a son named Gerald. I have no idea why we named him this, it just fit at the time. After trying my best to make a good loaf, ( I NEED that A+) I eventually found a recipe that worked! I only make one kind of loaf (sometimes I add

cheddar and jalapenos).

The thing about this stuff, this dough, the process, is that it forces you to slow down. You can not rush the microbes eating their fill. I discovered the longer I waited and worked with a loaf the yummier it became and it brought so much Joy to everyone who ate it! Not a single complaint or whine. If you make food for a family and kids you know what I mean here, there is always pushback in your cooking from someone, but not this beautiful sour squishy moist deliciousness. It began to crack through my stress and release expectation and joy in my kitchen. It's been a gateway to healing for me. Something I never expected. It's official I am a sourdough convert.

It has created new community for me, from passing on to me my first starter (thank you Ashley), to passing it on to others and then being able to make loaves and bless friends with them! No wonder bread has been a staple for so long. It really does bring joy.

I still don't get creative with it and have found one recipe that works for me. Maybe one day when life actually slows down I will do more with it, but I am content with my one way.

Don't worry this isn't a recipe blog, it's just I literally had three people ask me for my recipe today! So now I have an excuse to send them to my website! Suckers! haha!

The Gist of how the magic is made:

Ingredients:

( I couldn't find a recipe with cups, so this gave me an excuse to buy a kitchen scale)

140 grams of sourdough starter
500 grams flour- I use King Arthur Organic Bread Flour
340 grams of room temperature filtered pure water -no tap water!
10grams salt- we prefer Redmonds Real Salt Fine Ground

(If you want to add to the yum factor 6 oz cubed cheese and 2 medium sliced jalapenos)

In Bowl:

Mix together 330 grams of the water, all the starter and the flour then knead together for like 5 minutes
Let it rest for 1 hour
Sprinkle Salt over the top and the other 10 grams of water and mix in

(this is my favorite part feels so weird!)

Rest 40 minutes
Stretch and Fold 4 times and rest 20 minutes ( do this again 3 more times)

I begin my loaves in the morning and let them rise the rest of the day on the counter, then I put in the fridge overnight

First thing the next morning I take out of fridge and put on counter and wait about an hour

Pour dough or force it onto a floured counter surface and roll into a ball gently

(If you opt for cheese and peppers before forming into a ball stretch into a flat rectangle and sprinkle 1/3 cheese and peppers, fold in half add more cheese and peppers, fold again and finish sprinkling with what have left then roll into a ball- if you don't understand these directions don't worry I didn't either I had to to youtube videos to figure it out)

Place in greased or parchment papered loaf pan and let rise a few hours before putting in oven

I preheat my oven to 450F once it's hit that temp, I turn it down to 400F and put in my bread and let cook for 35 minutes.

Take out, slather in butter honey whatever gets your fancy and experience the Joy!

Did you know your brain shrinks when you sleep!?!

Sun, 08 Sep 2024 00:55:16 GMT

Our bodies are freaking incredible! They are designed with a natural default system to heal, and the processes in the body to accomplish this day in and day out are truly marvelous!

My mind was blown away when I was learning about sleep last year in class. What our body does while we sleep is beyond some understanding and I so appreciate the people giving their lives to study this simple act that takes up ⅓ of our lifetime.

Did you know that when you enter into a deep level of sleep there are cells in your brain that shrink up to 60%! Not only that, this allows your cerebrospinal fluid to enter the brain and wash it clean! What the freak! Your brain is enjoying a deep bath and setting you up for a beautiful clean slate the next day-literally! This brain bath washes away toxins, bad cells, and plaques that cause inflammation and disease.

If you are someone like me, who struggles with brain fog, memory, blood sugar regulation, and immune system issues, deep sleep will be your best friend! If you are scared of getting Alzheimer’s and want to be proactive, get your deep sleep!

Here are some quick tips to set yourself up for a great nights rest are:

a dark cold room (preferably 64 degrees Fahrenheit)
get to bed on time (peak deep sleep hours are between 10pm and 1am- plan to be asleep by 11pm at the latest)
stop eating 3 hours before bed
switch off screens an hour before bed or invest in some proper blue light blocking glasses
first thing in the morning, get natural sunlight in your eyes for at least 10 minutes

Here’s a picture of my babies when they were little enjoying a brain wash, because, well, they're adorable!

If you want to learn more about the amazing things that happen while we sleep and why sleep is crucial for a healthy life, check out Matthew Walker’s book called “Why We Sleep”

(brain shrinking cleaning topics found on pages 160-161)

You can try and get the book for free from your library or on Amazon here .