Featured Articles

The moment I realized something was off… I remember it so clearly.  It was December 2024. We’d just made a cross-country move. Life was full of SO MANY good things, but it was still stressful in the way that quietly stacks up and then (apparently) suddenly shows itself.  I pulled my hair up in a pony tail (I usually do a messy bun), wrapped my hair around it…and my stomach turned.  Where did all of my hair go?  This wasn’t a dramatic, overnight thing but in that moment it fel

I have talked with so many women in midlife who are struggling with hair loss and I’ve had my own journey as well. Hair loss is one of those symptoms that feels personal fast. It can mess with your confidence, your routines, and honestly, your willingness to look in the mirror some days so I wanted to talk about it.  To help you navigate the complexities of thinning and regrowth, this is the first post in a 2-part series dedicated to helping you understand the science and the

Feel like you're doing everything right but seeing zero results? You are hitting the gym, watching your meals, and pushing through the fatigue, yet the scale or your clothes just won’t budge. First, I want you to know: I believe you. Most women do not get stuck because they are lazy or lacking willpower. They get stuck because one or two key strategic pieces are slightly off. When you are deep inside your own busy life, it is incredibly difficult to see those gaps. If you fee

Comfort is our default. Thriving is your decision. It’s human nature to avoid challenge. Choosing easy doesn’t mean you’re lazy, or you don’t want “it” bad enough, it’s because you’re human.  For hundreds of thousands of years, our species survived by conserving energy. Calories were hard to come by, movement was mandatory, and rest was protective. Our brain has gotten really good at one job: keep us alive by spending as little energy as possible. Fast forward to today and th

Part 1 was the wake-up call. If you missed it, read that HERE .  Part 2 is the plan. Bone loss is often silent, and most women don’t pay attention until a scan or a scare forces the issue. The good news is, you can be in control. Not through perfection, and not through a supplement pile, but through a few repeatable habits that build stronger bones, stronger muscles, and lower your risk of a simple misstep turning into a major life detour. Let's get to work! The Bone-Buildi

65 is when most women measure it. 40+ is when you protect it. Waiting until your first DEXA scan at 65 to care about your bones is like checking your retirement account the year you want to retire. Our bone health: We typically don’t think about it, we don’t measure it early enough, and we assume all is well. Then we hit the age when screening is commonly recommended, and so many women are surprised by what they see.  I’m here to help change the game with your bone health and

Let’s talk about the #1 struggle for women in perimenopause: SLEEP. If you’re nodding along because you’re tired (again), you’re not alone, and you’re definitely not imagining it. Statistics show that more than half of women aged 40 to 59 in perimenopause sleep less than 7 hours a night. That is simply not enough to feel vital, energetic, and sharp. In fact, perimenopausal women often score lower on sleep quality than both pre-menopausal and post-menopausal women. It is a fr

Magnesium is a powerhouse mineral, and most people aren’t getting enough Magnesium is one of the most important, and most overlooked, minerals in our diet. Despite its critical role in over 300 biochemical reactions in the body, most people simply aren’t getting enough. Over half of the population doesn’t even meet the recommended daily allowance (RDA) for magnesium, and many of us need much more than that, especially if we’re active, under stress, or dealing with health chal

Feeling down, foggy or unmotivated this winter?  It’s not just you, or your willpower.  Winter does something specific to your brain and body.  It disrupts your circadian rhythm, tanks your neurotransmitters, and can even decrease blood flow to your brain by up to 30%.  This is Seasonal Affective Disorder (SAD), and it's biology, not weakness. The good news? I’m going to give you the science-backed tools and education to support your body and that actually work!  First, what

Perimenopause can feel like your body’s running on a whole new operating system. Maybe your cycle was always a bit of a mystery, or maybe you thought you had things figured out, but either way, this stage brings a fresh set of questions and curveballs. If you’re suddenly dealing with unpredictable periods, wild mood swings, or symptoms you never expected, it’s completely normal to feel lost or overwhelmed as things start to shift. If you want a refresher on what’s happening d

Blood Pressure, Cholesterol, Belly Fat: What Do They All Mean? Most health issues don’t explode overnight. They simmer behind the scenes until one day, things explode. You don’t wake up with high blood pressure, high cholesterol, or high blood sugar out of nowhere. You drift there one skipped workout, meal, cocktail, and “it’s just stress” at a time. What is it? Metabolic syndrome is a cluster of risk factors that include: High blood pressure High blood sugar High triglycerid

Leaves are falling, sweaters are about to be unpacked, and soup and comfort food season has officially arrived! If you're anything like...

There is a restaurant in Louisville that had a version of this salad and I LOVED it. I always said I was going to healthify it and make...

Told your labs are “normal” but you’re still exhausted, foggy, or stuck? Here’s why “in range” isn’t the same as optimal—and how functional ranges, context, and a few simple changes can move the markers that actually matter.

Who says comfort food can’t fit your goals? If you love a classic club sandwich but don’t love the calorie bomb that comes with it,...

Ready to transform your weekly lunch routine? This deconstructed egg roll bowl is about to become your new favorite meal prep. It's...

Are you constantly reaching for reflux or heartburn meds, convinced your stomach is just “too acidic”? You’re not alone! As a Functional...

Good news, friends! Eating healthy doesn't mean you have to give up your favorite comfort foods. Take muffins, for instance. Everyone...

We all wish we could get every single nutrient our bodies need from a perfect diet, abundant sunshine, and a stress-free existence. In an...

Let’s be real—no one sticks to a diet that leaves them hungry all the time. If you consider yourself a hungry person (like me!), you’re...

If you’ve ever been told to “eat more fiber,” you’re not alone—but do you actually know why fiber is so powerful for your health,...

The fireworks aren't the only things heating up this July 4th! As soon as that summer air hits, my mind goes straight to one thing: a...

Today, we're diving into a supplement that consistently earns its stripes in the world of health and nutrition: fish oil  and its...

Are you constantly feeling drained, battling heavy periods, dealing with hair loss or struggling with brain fog? You're not alone, and...

Y ou know I'm all about keeping things real and making wellness work for your  life. April is Alcohol Awareness Month and we've been...

Okay, we've got more ground to cover with booze and cancer. We've come a long way in understanding this relationship, and honestly, it's...

Okay, so we all think that social drink, that glass of wine, seems harmless enough, right? But let's be real—are we truly aware of the...

From celebrations and social gatherings to evenings at home after a long day, we can't deny that alcohol is deeply ingrained in our...

I'm going to be brutally honest: there are things holding you back that you don't want  to admit. Those nagging doubts, those convenient...

Tracking your food in an app: Have you ever tried it? Maybe you've meticulously logged every meal into your food tracking app, yet the...

Today is my birthday, and I'm celebrating the big 4-0! 🎉 For many, this milestone means being "over the hill," but honestly, I've never...

Today I am going to go straight to the jugular and give you something really helpful today if you're willing to hear it... This advice...

Are you feeling overwhelmed, exhausted, and struggling with the demands of daily life? Are you finding it difficult to focus, remember...

I’ve lost count of the times I’ve heard someone declare, “Peanut butter is high in protein, right?!” While it’s true that peanut butter...

Do you ever wonder how some gym goers seem to gain strength, lose weight or get that beautiful physique so rapidly? Have you been...

Today I want to share a concept that I have been practicing in my own life and with my clients for years. It has been an absolute game...

Weekends are a time to unwind, connect with friends and family, and sometimes do a little something out of the norm of the grind.  Are...

Planning a getaway soon? Struggling to stay on track while traveling? Today, I have some tips to keep you aligned with your goals even...

Spring is right around the corner! With warmer weather on the horizon it's got a lot of us wanting to shed a bit of our "winter...

I’m coming at you today with some super important information on a vitamin I’m sure you’ve heard of but may not know much about. This...

Question for you: If you were going to be really honest with yourself, how many times a week do you eat out? Sit down restaurant or fast...

One of the biggest complaints I get when I start working with clients is inconsistent and low energy levels. ​ Maybe we wake up, have...

Let’s talk about “the most important meal of the day.” Is it really? Do you need to eat in the morning? Read on to find out and get a...

As a coach in the health and fitness space for over 10 years, I am FASCINATED by habits and what drives us to do what we do. As a matter...

Have you ever had a night of less than amazing sleep and just felt like you’re dragging all day and your hunger is insatiable? Whether...

Today, I want to tackle a common question that often arises in the world of nutrition:  Is opting for low-fat alternatives truly the key...

How can you get it? Where do you find it? What happens when it's gone? Why do some people seem continuously motivated? Let's "talk" about...

Oxford languages defines food as any nutritious substance that people or animals eat or drink or that plants absorb in order to maintain...

Sometimes in life, you just have to leap. You have to take that big deep breath, JUMP, and see how things turn out.  You may end up...

My top list of ingredients to have on hand for making delicious meals that leave you satisfied, happy, and on the path to LEAN! You know...