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Nutrition

Rachel | Holistic Health Coach

rachelsunley
7 tips to help you overcome fatigue naturally!👇 7 tips to help you overcome fatigue naturally!👇 💤 Prioritize Sleep Ensure you’re getting enough quality sleep. Aim for 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. A note to new mamas: uninterrupted sleep each night may be unrealistic in this season of life and that’s expected. Give yourself grace and do your best. You’re doing great! 💧 Stay Hydrated Dehydration is a big contributor to fatigue. Drink 80-100 oz of filtered water with electrolytes daily to stay hydrated. Add a 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 to step outside, soak up the sun, and breathe in the rejuvenating air. 🥦 Eat Nutrient-Rich Foods Fuel your body with a balanced diet of whole foods. Include vegetables, fruits, high-quality proteins, and healthy fats in your meals. ☕️ Limit Caffeine and Sugar While they may offer temporary energy boosts, excessive caffeine and sugar consumption can lead to energy crashes. Focus on healthier alternatives like herbal teas to sustain your energy levels. 👟 Exercise Regularly Engage in regular physical activity to improve circulation, release endorphins, and boost energy levels. Find activities you enjoy, whether it’s walking, dancing, yoga, weight lifting, or any other form of exercise. Get moving and feel the energy flow! 🧘‍♀️ Practice Stress Management Chronic stress drains your energy. Incorporate stress-reducing techniques like deep breathing, meditation, or mindfulness practices into your daily routine. Prioritize self-care and relaxation. Which of these tips will you incorporate into your daily life? Feel like your body is stuck in a constant state of fatigue? This is a sign that you need more support than #selfcare. It’s time to identify & address the root causes of your fatigue! Book a call with the @shaeleonard team to learn how we can optimize your energy and get you feeling your best again. 🔗 in bio!
The secret to achieving high energy? Address these The secret to achieving high energy? Address these 5 🗝️ things: ⁠ ⁠ ⚡ Diet: Nourish Your Energy Source⁠ Macronutrients provide the body with energy, and micronutrients support energy metabolism at the cellular level. Optimal mitochondrial function, the powerhouses of cells, is promoted by nutrients like coenzyme Q10 and antioxidants. ⁠ ⁠ ☑️ Nourishing your body with a diverse range of whole foods is key to optimizing energy production, combating fatigue, and enhancing vitality.⁠ ⁠ ⚡ Exercise: Energize Your Mind and Body⁠ During exercise, increased oxygen delivery to muscles and tissues enhances energy production and promotes alertness. Improved circulation ensures efficient nutrient and oxygen supply while removing waste products, minimizing fatigue-inducing metabolites.⁠ ⁠ ☑️ By engaging in regular exercise, your energy levels receive a boost.⁠ ⁠ ⚡ Stress: Find Balance⁠ When we experience stress, whether it's acute or chronic, our body's stress response system kicks into action. This involves the release of stress hormones, primarily cortisol, from the adrenal glands. Prolonged or excessive cortisol exposure can lead to detrimental effects on our energy levels. ⁠ ⁠ ☑️ Take proactive steps to manage stress through techniques like meditation, deep breathing, or engaging in hobbies.⁠ ⁠ ⚡ Sleep: Embrace the Restorative Power⁠ During sleep, the body undergoes restorative processes, repairing tissues and replenishing energy stores. Hormonal regulation occurs during sleep, including the release of growth hormone for tissue repair and the regulation of metabolism and appetite.⁠ ⁠ ☑️ Prioritizing sufficient, quality sleep is crucial for increasing energy.⁠ ⁠ ⚡ Hormetic Therapies: The Power of Contrast ⁠ Such as hot and cold treatments, which harness the body's ability to adapt and strengthen in response to stressors. Cold showers improve circulation and invigorate the nervous system. Heat therapy, like saunas, promotes relaxation, boosts circulation, and enhances detoxification.⁠ ⁠ Addressing these five key factors are a great way to begin achieving optimal energy levels! ⁠ ⁠ Which of these pillars are you currently missing out on? Comment below 👇
"Health is not just about what you're eating. It's "Health is not just about what you're eating. It's also about all the other things that you are consuming - thoughts, opinions, social media, and more. Choose wisely and nourish your mind, body, and soul." These words remind us that our health is intricately intertwined with everything we consume beyond food. As we navigate life's journey, let us be mindful of the various elements that impact our well-being and consciously choose what we allow into our lives. Let’s start with things to leave in the past going into summer: 🙅‍♀️ Negative thoughts 🙅‍♀️ Toxic relationships 🙅‍♀️ Excessive media consumption 🙅‍♀️ Unhealthy habits 🙅‍♀️ Negative energy 🙅‍♀️ An unhealthy work environment 🙅‍♀️ Environmental toxins And things to focus on improving instead: 👉 Thoughts Nourish your mind with positive thoughts. Cultivate self-belief and a growth mindset. Fill your thoughts with gratitude, optimism, and possibilities. The thoughts you choose shape your reality. 👉 Relationships Nurture healthy relationships that uplift and support you. Surround yourself with people who radiate positivity, encourage personal growth, and celebrate your journey. 👉 Nature Immerse yourself in the healing power of nature. Spend time outdoors, breathe in fresh air, and connect with the beauty around you. Nature has a powerful impact on rejuvenating and grounding us. 👉 Knowledge Continuously expand your knowledge and seek personal growth. Engage in reading books, attending workshops, and exploring new areas of interest. Embrace the joy of lifelong learning! 👉 Self-Care Prioritize self-care practices that nourish your mind, body, and soul. Engage in activities like meditation, yoga, journaling, or taking relaxing baths. Remember, just as the food we eat affects our physical health, everything we consume shapes our overall well-being. Be mindful of what you allow into your life, for it can either nourish or deplete your mind, body, and soul. What are you wanting to improve this summer? Tell me in the comments below.👇👇👇 #healthcoachtips #holistichealth #nourishyourbody #womenshealth
Struggling to sleep? 💤 Quality sleep is a non- 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, fights infections, and processes heavy emotions. 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 😩 Depleted sex drive 👀 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 (e.g., body not making enough melatonin or chemical imbalance preventing sufficient relaxation) 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
Tired of being told “your labs are normal” and Tired of being told “your labs are normal” and “you’re fine” even though you feel like crap every day? You deserve better. It’s time to identify and address the root causes of your fatigue, brain fog, painful periods, PMS, digestive issues, anxiety, insomnia, or other nagging symptoms that keep you from living your best life! Hi, I’m Rachel, and I’m a Health Coach at Shae Leonard Wellness. Through comprehensive functional lab testing, weekly support, and empowering education - we help you understand what is really driving your symptoms - and show you how to restore balance to your body using a holistic approach that is tailored just for you. In our HEAL YES program, we genuinely listen to your concerns and you get specific action steps that you can implement right away to start feeling better. Don’t settle for “you’re fine” when you can feel FANTASTIC. Get relief now! 👉 BOOK A CALL (link in bio) with the @shaeleonard team to learn more and get started ASAP. #functionalnutrition #holistichealthcoach #womenshealth #hormonehealth #guthealth #hormonebalance #wellness #health #holistichealth
With the new year upon us, it’s easy to get caug With the new year upon us, it’s easy to get caught up in career or financial goals that require you to push harder and do more, but what if that fast-paced go-go-go lifestyle is one of the root causes of your health problems? 😳 As a type A, goal-getter who has burnt herself out more than once, I know it’s HARD to accept the fact that your lifestyle may be contributing to your anxiety, fatigue, digestive issues, period problems, low libido, weight gain, and other nagging symptoms you’d like to ditch in 2023. ✌🏼 If you’ve been running on coffee and stress hormones to help you get through your busy days… or crushing your career goals, but sacrificing your health in the process… It may be time to take a step back and make your health a priority. Swipe ➡️ for 9 tips to help you slow down, enjoy life, and focus on the important things. ❤️
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Hey there! I’m Rachel.

A certified holistic health coach passionate about providing women the tools they need to transform their health, for life!

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