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Lifestyle

Running out the door with an empty stomach with pl Running out the door with an empty stomach with plans to stop at your local coffee shop every morning? ☕️ ❌ Skipping breakfast or substituting it with coffee might save you a few minutes in the morning, but it actually sets you up for that 2 pm energy crash.  Without a balanced breakfast, your blood sugar will drop, and so will your mood and energy. 🫠 Caffeine on an empty stomach initially gives you a boost in energy, but it can spike your stress hormones, leading to jitters, anxiety, and feelings of alarm or panic. 😳 Tips to boost your energy and say goodbye to that 2 pm crash ⤵️ ✨ Start your morning off with optimal hydration. Drink a glass of clean, purified water upon waking. Consider adding minerals or electrolytes. ✨ Get outside and watch the sunrise. Consistently seeing the sunrise is one of the most important factors in resetting and optimizing your circadian rhythm. ✨ Eat a balanced breakfast (prioritizing adequate) ideally between 30 minutes to 1 hour of sunrise. ✨ Coffee (should you choose to have it) is best consumed after hydration, sunlight, & breakfast. Upgrade your coffee to an organic coffee that is tested for mold, mycotoxins, & other impurities that are commonly found in coffee if you haven’t already. @purity_coffee and @lifeboostcoffee are great options! ✨ Go for a short walk outside after lunch whenever you can. Walking for 10-15 minutes after meals helps to stabilize blood sugar, which is essential for stable energy. Like these tips? Like, save, and share with a friend. 💛 Any questions? Send me a message, and we can chat directly about getting your energy back! #healthcoach #womenshealth #tired #tiredtips #getyourenergyback #womenshealthcoach #funtionalmedicinehealthcoach #functionalhealthcoach #healthylifestyle #rootcause #healthandwellnesscoach
These symptoms are signals from your body 🆘 I kno These symptoms are signals from your body 🆘 I know what it’s like to be in the everyday cycle of “go go go”. Our society praises go-getters and ambititious women putting rest and self-care on the back burner. It’s easy to ignore your symptoms as you go through the flow of each day, but if you’re relying on caffeine for energy, struggling with brain fog, dreading your “time of the month,” and dealing with gut issues despite eating healthy it’s time to address what’s going on! Lifestyle changes to kickstart your health journey ⬇️ 😴 Prioritize Sleep Aim for at least 7-8 hours of uninterrupted rest each night to rejuvenate your body and mind. Create a peaceful sleep environment and establish a consistent bedtime routine. 💧 Stay Hydrated Dehydration is a big contributor to fatigue. Drink plenty of clean, purified water daily. Consider adding minerals, electrolytes, or slice of lemon or cucumber for a refreshing twist! ☀️ Get Sunlight and Fresh Air Spending time outdoors exposes you to natural light and fresh air, boosting your mood and energy levels. Take short breaks during the day or step outside first thing in the morning to soak up the sun! 🥑 Eat Nutrient-Rich Foods Fuel your body with a balanced diet of whole foods. Include high-quality protein, fiber-rich vegetables, and healthy fats in your meals. ✨ Practice Stress Management Chronic stress drains your energy and wreaks havoc on your hormones. Incorporate stress-reducing activities like deep breathing, prayer, aromatherapy, or walking in nature into your daily habits. Was this helpful? Drop a 👏 in the comments Feel like your body is stuck in a constant state of fatigue, brain fog, awful periods and gut issues? This is a sign that you need more support than #selfcare. It’s time to identify & address the root causes of your symptoms. Head over to my bio for a link to work with me and @shaeleonard in her signature Heal Yes coaching program for women! 💛 #healthcoachforwomen #healthcoach #functionalmedicinehealthcoach
How many of these signs ring a 🔔 for you? SO many How many of these signs ring a 🔔 for you? SO many women are running on stress hormones (cortisol and adrenaline) to get through the day and don’t even know it. Chronic stress isn’t just about feeling overwhelmed all the time…it depletes nutrients, impairs detoxification, wreaks havoc on your hormones and weakens your immune system leading to inflammation and chronic dis-ease in the body. 🤔 I mean think about it… if you’re constantly in the “fight or flight” state, your body’s main focus will be to survive. So, what activates the “fight or flight” response? Physical stressors such as: ✔️ infections ✔️ lack of sleep ✔️ overuse of caffeine ✔️ toxin overload ✔️ over exercising ✔️ food sensitivities ✔️ blood sugar imbalance Mental & emotional stressors: ✔️ grief ✔️ work performance ✔️ financial stress ✔️ lack of social support ✔️ negative thought patterns Here’s the thing: we should be spending 90% of our time in the healing state… rest and digest. (This is RARE in our society) 🫣 Here are some lifestyle habits that can help to support a rest and digest state ⬇️ ✨ addressing underlying stressors ✨ reducing your workload (resting when needed) ✨ limiting caffeine ✨ prayer ✨ deep belly breathing ✨ aromatherapy ✨ practicing good sleep hygiene ✨ balanced diet (ample protein + healthy fats + fiber-rich carbs) ✨ walking in nature Comment below what habit you’re going to implement this week ✨👇 Like, save and share for more 💛 #reducestress #highachievingwomen #womenshealth #functionalhealthcoach #womenshealthcoach #healthylifestyle #holisticwellness
Struggling to sleep? 💤 Quality sleep is a non-neg Struggling to sleep? 💤 Quality sleep is a non-negotiable for both healing and sustained wellness. While you sleep, your body restocks hormones, processes toxins, repairs tissue, and fights infections. Unfortunately, we have an epidemic of sleep disorders, from difficulty falling asleep to often-interrupted sleep to overt insomnia. Poor sleep can lead to: 🤧 Colds 💩 Digestive issues 🤯 Difficulty learning 👀 Poor vision 🙄 Weight gain 😒 Irritability & mood swings 🤕 Headaches & migraines What causes poor sleep? Many factors! Here are some of the most common: 🚨 poor sleep schedule 🚨 blood sugar imbalances 🚨 exposure to blue light after sunset 🚨 stress 🚨 gut infections 🚨 sleep apnea 🚨 overactive thyroid 🚨 chronic pain The good news is that there are several straightforward remedies to improve sleep. In fact, we see over and over again the power of “sleep hygiene” principles to improve or fully remedy poor sleep. Swipe ➡️ to learn 7 healthy habits for better sleep. These simple changes can be quite powerful! But making them habits takes discipline and consistency. If practicing good sleep hygiene is not enough, there may be an underlying root cause and you’ll want to work with a functional medicine practitioner to identify and address the root cause(s). You can be an AMAZING sleeper! We can help you. BOOK A CALL (🔗 in bio) to learn more! #functionalhealthcoach #functionalnutrition #sleeptips #holistichealth #rootcausepractitioner #wellness #womenshealth #hormonehealth
Are the products in your home contributing to your Are the products in your home contributing to your fatigue, brain fog, weight gain, mood and hormone symptoms? Let’s talk toxins! Specifically, endocrine disruptors. What are they? The National Institutes for Health defines endocrine disruptors as “chemicals that may interfere with the body’s endocrine system and produce adverse developmental, reproductive, neurological, and immune effects in both humans and wildlife.” Why are they harmful? Swipe ➡️ to learn more. Where are they found? In the consumer products we consume and use everyday (e.g., tap water, food, plastic food storage containers and water bottles, conventional beauty and personal hygiene products). How do we avoid them? ✅ Invest in a high-quality water filter: distilled @pureandsecure or reverse osmosis @aquatru or @aquasana - use @environmentalworkinggroup tap water database to find out what contaminants are in your water and what type of water filter you need to remove them. ✅ Choose organic produce/food as much as possible. ✅ Swap plastic water bottles & food storage containers for glass or stainless steel. ✅ Upgrade one personal care, beauty, and cleaning product at a time. Day after day, week after week these small changes lead to BIG impacts. And for some health issues, just removing the triggers from your home environment can result in dramatic reductions in symptoms. 🙌🏼 Was this helpful? Drop a ❤️❤️❤️ in the comments below. Are you ready to ready to get to the root of your gut, hormone, and mood symptoms? Increase energy and reduce stress? Feel inspired, educated and empowered to create and sustain optimal health long term? If so, join @shaeleonard and I (and an incredible group of powerhouse women) in our new Heal Yes 1:1/group Hybrid program! Click the link in my bio to learn more. ❤️
Relieve stress and soothe your nervous system befo Relieve stress and soothe your nervous system before bed with this calming & nourishing body oil. 😴 DIY Calming & Nourishing Body Oil 🌿 2 fl oz (60 ml) glass bottle 🌿 6 drops Cedarwood essential oil 🌿 8 drops Ylang Ylang essential oil 🌿 16 drops Lavender essential oil 🌿 just under 2 fl oz (60 ml) Argan oil or carrier oil of choice Place drops of each essential oil into a clean, sterilized glass bottle. Close the lid and gently swivel bottle to combine essential oils. Add carrier oil of choice. Place the cap back onto the bottle and shake for 2 minutes. Take lid off and smell. Add additional drops of essential oil if needed to achieve your desired aroma (can use up to 45 drops total for a 2.5% dilution which is safe for daily use). Label bottle with name and list all ingredients. Apply to your body, massaging it into your skin, after getting out of the shower at night. Cup your nose with your hands and take 5-10 deep inhales & exhales - enjoying the aroma before washing your hands. Top with a nourishing body butter for extra hydration. Not a DIY kind of girl? Check out @primallypure or @clearstemskincare body oils - they’re 2 of my favorite non-toxic brands! Note: this is not a facial oil. Apply from your chest & shoulders down. If you haven’t already, I encourage you to create the most juicy evening routine to prime your body & mind for sleep. Perhaps it’ll include a cup of organic herbal tea, relaxing music, an Epsom salt bath (I love @ancientminerals), a good book, and a massage using your new body oil. Mmmm. Sounds lovely. 🛁💤 What’s your favorite way to wind down at the end of the night?
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