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With the dawn of a new year, it's natural to have a list of aspirations for a healthier you. But before you dive into the future, let's take a moment to reflect on what truly made a positive impact on our lives last year. Here are five health-boosting activities that transformed my well-being in 2023:

**1. Embracing the Joy of Movement**

Gone are the days when I viewed exercise as a necessary evil for weight loss. I discovered the magic of moving my body in ways I genuinely enjoy. Whether it's lifting weights, a scenic hike, or a calming yoga session, each activity brings not only physical benefits but also a sense of accomplishment and joy. Breaking free from old mindsets and fears, I found a newfound confidence that radiated into my overall well-being.

If exercise is still far from a friend to you, consider your mindset around it. For me, I focus on the things I would like to be able to do one day like being an independent senior or keeping the same adventurous lifestyle well into retirement. 

**2. Tuning into My Body's Signals**

How often do we dismiss the gentle whispers our bodies send us? Aches, fatigue, or brain fog – these are not mere nuisances but crucial signals. Instead of masking them with quick fixes, I learned to listen. Addressing these signals early on can prevent future health issues. For instance, feeling sleepy after a meal? It's your body's way of signaling high blood sugar, a potential precursor to insulin resistance and diabetes.

I like to sit quietly and just observe things happening in my body. The best part is you can do this at any point in your day. Choose different points in your day and see how you are feeling. Write down things you notice if you’d like. Doing this frequently may reveal patterns. 

**3. Harmonizing with My Cycle**

By aligning my workouts, diet, and work routine with my menstrual cycle, I tapped into a game-changing strategy for hormonal balance. Each phase brings its own unique energy and requirements, allowing me to optimize my health and understand my body on a deeper level.

Discover what phase of the cycle you are in by downloading an app like Flo, Eve, or Natural Cycles.

**4. Nourishing My Body with Enjoyable Foods**

The foundation of well-being starts with what we eat. I discovered that there's no one-size-fits-all approach to nutrition. Processed grains, added sugars, and artificial additives had to go. Prioritizing protein and staying hydrated with electrolytes became non-negotiables. Finding foods that not only support my health but also bring me joy has been a delicious journey.

I started off by adding some kind of green to each meal, cooked or raw. 

**5. Stress-Busting Rituals**

Stress is an inevitable part of life, but how we deal with it makes all the difference. Identifying stressors and incorporating daily rituals has been key. Whether it's spending time outdoors, connecting with my dog, or indulging in self-care, these practices not only reduce stress but transform my entire day.

As we step into the new year, take a moment to reflect on your past year. What activities made a significant impact on your health? What habits would you like to refine? If your focus is on hormonal health and overall well-being, consider reaching out to me. As an integrative nutrition health coach, I specialize in helping women achieve their health goals, from hormone balance to overcoming symptoms like bloating, PMS, and fatigue. Let's embark on a journey to a healthier, happier you!

Thriving in 2024: 5 Game-Changers for Women's Hormonal Health

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Hormonal imbalance affects 80% of women today while 70% are unaware they even have conditions like PCOS because of prolonged hormonal irregularities. The good news is there are many natural and holistic ways to heal your hormones, and the one we will dive into today is seed cycling. Hormonal health plays a crucial role in overall well-being, and it’s time we explore a simple yet effective method to bring your hormones back into harmony. 

**What is hormonal imbalance?**
Hormonal imbalances can manifest in a variety of ways, including menstrual irregularities, overproduction of androgens like testosterone, ovarian abnormalities, infertility, weight gain, hair loss, fatigue, PMS, cold hands and feet, and breast pain. Left untreated, hormonal irregularities can lead to chronic illnesses like diabetes, heart disease, thyroid disease, and PCOS. Achieving hormone balance is not only about symptom relief but also about safegaurding your long-term health. 


**Restoring Balance Naturally**
Seed cycling is a simple and effective way to improve hormonal health. Incorporating seeds into my daily routine has been transformative. I add the seeds to my morning smoothie, making it an easy and nutritious addition to my life. Condtitions like amenorrhea (the absence of a period), anovulation, or cycles longer than 28 days can all benefit from this cyclical habit. Seed cycling is also beneficial for women experiencing menopausal symptoms or post-menopause. 

**Key Benefits of Seed Cycling include:**

	Regulating menstrual cycles

	Alleviating PMS symptoms

	Improving fertility

	Managing menopausal symptoms

**Nutrient-Rich Seeds**
Seed cycling consists of four seeds: flax, pumpkin, sunflower, and sesame seeds. Adding these into your diet is a great way to improve nutrient deficiencies which is a major contributor to hormonal imbalance symptoms. In general, the seeds provide omega-3 fatty acids crucial for lowering inflammation, fiber to support healthy elimination, minerals such as magnesium and zinc with various benefits, including reducing menstrual pain and supporting reproductive health, and lignans, compounds that help alleviate menopausal symptoms and regulate processes influenced by estrogen (1)(2)(5). 


**How to Seed Cycle**
The first 14 days of your cycle is considered your follicular phase and that begins on the first day of menstruation. During this phase, consuming 1-2 tbsp of ground, raw pumpkin and flax seeds is the first part of seed cycling. Pumpkin and flax seeds provide antioxidants to lower inflammation, promote cellular processes necessary for ovulation, and improve the ratio of estrogen to progesterone by promoting progesterone production and binding excess estrogen. Flax seeds reduce anovulatory cycles and help lengthen luteal phases to improve fertility (3)(6). Pumpkin seeds are high in minerals that are essential for the cellular processes associated with hormone balance. 

The second phase, days 15-28, is considered the luteal phase. It occurs after ovulation and prepares the body for pregnancy or menstruation. During this phase, consume 1-2 tbsp of ground, raw sesame and sunflower seeds. They help to boost progesterone production by blocking excess estrogen as progesterone rises. They also contain necessary nutrients like magnesium, zinc, selenium, and vitamin E that lower inflammation and are the main deficiencies in conditions like PCOS (4). 

To ensure maximum nutrient absorption, it is important to use raw seeds (not roasted or salted) and grind them. You can grind the seeds in batches (I like to grind a bag of each at a time) for easy access and store them in the fridge or freezer for best storage. Sprinkle the seeds into smoothies, yogurt, granola, salads, soups, pasta sauces, or any meal to suit your preferences. Think of them as healthy sprinkles! 

**Make Seed Cycling Work for You**
Convenience is key. Find a routine that fits your lifestyle. I like making a big batch by grinding all the seeds and mixing them with their cycle partner. Then I store it in the fridge or freezer so I can easily sprinkle into my morning smooties. Experiment and adapt the process to your preferences. Consistency is crucial for seeing results. 

Changes in your cycle may take some time to notice. Track your menstrual cycle and journal any symptoms or changes you observe. I love tracking my cycle through my basal body temperature first thing in the morning. This can show you when you have ovulated or if you ovulated at all based on your temperature. 

**Takeaway**
If you are looking for a simple practice to improve your hormone health, consider incorporating seed cycling into your routine. By doing so, you take another step toward better health from a holistic perspective. Remember, your hormones play a vital role in governing your body’s functions, so prioritize their well-being. Give seed cycling a try for four months, and observe the transformative effects it can have on your hormonal balance. 

Remember, always consult with a healthcare professional before making significant dietary changes, especially if you have underlying health conditions. Hormonal health is a journey, and seed cycling can be an essential part of it. Start today and nurture your hormonal balance naturally. Your body will thank you for it! 

Balancing Hormones Naturally: The Power of Seed Cycling

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Your body's hormones orchestrate a delicate symphony, much like a skilled conductor leading an orchestra. In this symphony, hormones represent the multitude of instruments, while the body's regulators act as the conductor. When all the instruments (hormones) are finely tuned and coordinated, they produce a harmonious melody (balanced bodily functions). However, if one instrument becomes overly dominant or falls out of tune (hormone imbalance), it disrupts the entire performance, resulting in discordant notes (health issues). Just as a skilled conductor ensures each instrument plays its part correctly, the body's regulatory mechanisms maintain hormone balance to ensure optimal health and functioning.

When your body falls out of harmony, you may experience mood swings, painful periods, low energy, brain fog, weight management issues, and more. Fortunately, adopting these simple habits can help support your hormones and restore balance. Explore the following practices to embark on the path to harmonious hormones:

**Practice Mindful Eating:** Many of us rush through our meals without truly savoring them. To combat this, take a moment before each meal to breathe deeply, express gratitude, or ground yourself in the present. Chew each bite slowly and thoroughly, savoring the flavors, textures, and aromas. Ensure your food is fully broken down before swallowing; this aids digestion and allows your body to release essential enzymes. Slowing down your eating process helps your body signal fullness, making you more aware of your body's hunger cues.

**Embrace Movement for Rejuvenation:** Regular exercise not only boosts your energy but also benefits your hormones. It can help regulate cortisol levels, making your body more resilient to stress. Exercise releases endorphins, leaving you feeling great. Furthermore, it enhances insulin sensitivity, lowering blood sugar levels and utilizing stored glucose. Start with short, easy workouts, listening to your body's signals, and gradually progress to longer routines. Tailor your workouts to your menstrual cycle to work in harmony with your body and your hormones.

**Prioritize Beauty Sleep for Hormone Repair:** Quality sleep is essential for hormone regulation. A poor night's sleep disrupts blood sugar control, elevates cortisol levels, and suppresses growth hormone production. Aim for 7-8 hours of sleep each night in a dark, cool, and quiet sleeping environment. Establish a bedtime routine to help your body wind down and avoid exposure to blue light from screens before bedtime. If sleep remains elusive, increase physical activity throughout your day.

**Implement Stress-Busting Strategies:** Chronic stress is detrimental to hormone balance. It can lead to an imbalance in cortisol levels, which, in turn, affects progesterone levels. Progesterone plays a crucial role in maintaining a sense of calm and relaxation throughout your cycle. Combat stress with daily stress-relief routines, such as physical activity, deep breathing, meditation, connecting with friends, or journaling.

**Choose Superfoods for Hormone Health:** Your diet profoundly impacts hormone health. Hormones are composed of amino acids from proteins and fatty acids from fats, so providing your body with high-quality nutrients is essential. Include clean proteins like grass-fed meat, wild-caught fish, and pasture-raised poultry and eggs, as well as healthy fats like olive oil, avocado, and nuts. Organic produce, gluten-free grains, and mineral-rich sea vegetables are also beneficial. Consider starting your day with a nutrient-packed smoothie, like the recipe below, to keep you balanced and satiated all day.

Lemon Raspberry Cheesecake Smoothie

1-2 cups of unsweetened nut milk - I like almond or coconut
 1/2 cup of cauliflower rice
 1 scoop of vanilla protein powder - Be Well by Kelly has the best three ingredient protein
 1-2 tbsp ground flax
 2-3 tbsp full-fat cottage cheese - I love good culture for the added probiotics
 Juice from 1/2 lemon
 1/4 cup of raspberries

Blend until smooth. Enjoy :) 

In conclusion, making simple lifestyle changes, such as practicing mindful eating, engaging in regular exercise, prioritizing quality sleep, managing stress, and adopting a hormone-friendly diet, can not only enhance your hormonal balance but also improve your overall well-being. If you seek personalized guidance on your hormone-balancing journey, feel free to reach out via email or explore the services I offer for more information.

💚 Laurie

Five Lifestyle Habits for Balanced Hormones

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Dive into the world of leafy greens and their extraordinary impact on women's hormone health! From boosting energy to promoting hormonal balance, leafy greens are nutritional superheroes that can support women in various stages of life. So, let's take a journey through the garden of greens and explore the reasons why they should be a staple in every woman's diet.

**Hormonal Harmony:** Hormones play a crucial role in women's overall well-being, affecting mood, energy levels, metabolism, and reproductive health. Leafy greens, such as kale, spinach, and Swiss chard, are packed with essential nutrients like folate, magnesium, and vitamin B6 that contribute to the production and regulation of hormones. Including these greens in your diet can promote hormonal harmony and help manage conditions like PMS and menopausal symptoms.

**Iron Fortification:** Iron deficiency is common in women, especially during menstruation, pregnancy, and lactation. Fortunately, leafy greens are a fantastic source of plant-based iron, known as non-heme iron. Incorporating these greens into your meals can aid in preventing anemia and enhance your overall vitality.

**Detoxification Delight:** Women's hormone health is closely linked to the body's ability to detoxify and eliminate excess hormones. Cruciferous greens like broccoli, cauliflower, and Brussels sprouts contain compounds that support the liver in breaking down hormones, preventing hormonal imbalances. Embrace these greens to support your body's natural detoxification processes.

**Fiber Friends:** Leafy greens are rich in dietary fiber, which plays a vital role in maintaining digestive health. A healthy gut is essential for hormone regulation since imbalances in the gut microbiome can influence hormone levels. Consuming leafy greens regularly can contribute to a happy and balanced gut environment, which indirectly supports hormone health.

**Skin Saviors:** As a woman, you know the importance of healthy skin. Leafy greens are packed with antioxidants like vitamins C and E, which protect the skin from oxidative stress and premature aging. These nutrients also aid in collagen synthesis, contributing to vibrant, glowing skin that can boost confidence and self-esteem.

**Weight Management Wonder:** Maintaining a healthy weight is crucial for hormone balance, and leafy greens can be your weight management allies. Low in calories but high in nutrients, they can help you feel full and satisfied, preventing overeating and supporting your weight management goals.

# Check out these easy ways to add more leafy greens into your everyday life: 

**1. Start your day with a green smoothie:** Blend a mix of spinach, kale, or other leafy greens with your favorite fruits, a healthy fat like avocado, and some water or almond milk for a nutritious morning boost of fiber and nutrients.

**2. Swap lettuce for leafy greens in salads:** Instead of using plain iceberg lettuce, opt for nutrient-rich greens like spinach, arugula, or mixed baby greens.

**3. Sneak greens into your omelets:** Add chopped spinach or kale to your morning omelet for an extra dose of vitamins and minerals.

**4. Make green wraps:** Use large collard green or lettuce leaves as wraps for your sandwiches or tacos instead of traditional tortillas or bread.

**5. Create hearty green soups:** Add kale, Swiss chard, or broccoli rabe to soups and stews for added texture and nutritional value.

**6. Mix greens into pasta dishes:** Toss some fresh spinach or arugula into your pasta during the last minute of cooking for a pop of color and extra nutrients.

**7. Top your pizza with greens:** After baking your pizza, add a handful of fresh arugula or baby spinach on top for a delightful and healthy twist.

**8. Prepare green snacks:** Make kale chips by tossing kale leaves in olive oil and baking until crispy, or try roasted Brussels sprouts seasoned with herbs and spices.

**9. Incorporate greens into smoothie bowls:** Use a blend of leafy greens as a base for your smoothie bowl, topped with your favorite fruits, nuts, and seeds.

**10. Add greens to your stir-fries:** Throw in some bok choy, Swiss chard, or spinach into your stir-fry for added color, texture, and nutrients.

**11. Enjoy green salads as side dishes:** Serve simple green salads alongside your main meals to ensure you get your daily dose of leafy greens or opt for a salad in place of fries.

**12. Grow your own greens:** Consider cultivating a small herb or vegetable garden at home, so you always have access to fresh greens.

**13. Substitute greens for other ingredients:** Use collard greens or lettuce leaves instead of bread or tortillas to create low-carb wraps or rolls.

**14. Freeze greens for later use:** Buy leafy greens in bulk, chop them up, and freeze them for use in smoothies and cooked dishes.

**15. Join a community-supported agriculture (CSA) program:** CSA programs often provide a variety of fresh, seasonal greens, encouraging you to experiment with different types of leafy greens.

Leafy greens are a powerhouse of nutrients, offering a plethora of benefits to support women's hormone health. Whether you're looking to improve your mood, enhance fertility, or manage menopausal symptoms, these greens have got your back. So, head to your local market, fill your basket with a variety of leafy greens, and embark on a journey to better hormonal health. 

Bon appétit!

Boost Your Hormone Health with the Magic of Leafy Greens!

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# What are hormones and why are they important? 
Hormones are the chemical messengers in your body that regulate sleep, growth, metabolism, and reproduction. Basically everything! There are around 50 different kinds of hormones, but we are going to focus on the main eight hormones below. These include:

**Estrogen** - regulates cholesterol levels; urinary tract health; heart and blood vessels; bone health; breast health; skin, hair and mucous membranes; pelvic muscles; and brain health and function. 

**Progesterone** - has a role in breast health, cardio health, nervous system health, healthy brain function, mood regulation, easing anxiety, facilitate memory, and promote healthy sleep and relaxation.

**Cortisol** - roles in mobilizing energy from storage sites in the body, break down molecules to release energy, reduce inflammation and allergies, prevent lose of sodium in the urine, and helps maintain mood and emotional stability. 
	
**Thyroid Gland hormone** - regulates metabolism, heart function, digestion, muscle control, brain development, and bone maintenance. 
	
**Pregnenolone** - protects neuron sheaths from damage, repair damaged sheaths; enhances memory, motivation and mood; improves sleep quality, reduces PMS and menopause symptoms, and improves immunity.
	
**Testosterone** - regulate libido, turn fat to muscle, increase bone density, boost mood, manage stress, support cognitive function, aids in blood cell production and bone growth, and gives a sense of power, motivation, and assertiveness. 
	
**DHEA** - reduce abdominal fat, improve insulin resistance, reduce inflammation, decrease incidence of heart disease, improve libido, and improves symptoms of depression. 

**Insulin** - regulates the level of glucose in the bloodstream and facilitates the storage of glucose in the liver, muscles, and adipose (fat) tissue. 
	
**Melatonin** - regulates your internal clock, promotes sleep, aids in detoxification, promotes bone health, regulates metabolism, and improves reproductive, cardiovascular and immune function.

As you can see, each hormone has a special role in keeping your body healthy and functioning at its best. Women follow a monthly hormone cycle that can range from 21-40 days, while men have a 24 hour cycle. For women, every day can bring about a different feeling based on what hormones are peaking that day. So it is very important to consider the phase you are in to best support yourself and your hormones. 


# Ways to improve hormone balance
If one hormone is out of balance, that means the whole system is out of balance. Hormones act like locks and keys. The locks are always being used by the keys so there are never empty locks. This means if you do not have enough of one hormone to fill all the locks, another hormone will fill its place. This can lead to miscommunication in the cell, organ, or organ system if the issue goes unresolved. An unresolved hormone imbalance could lead to adrenal fatigue, thyroid disorders, PCOS, PMS, PMDD, endometriosis, dysmenorrhea (painful periods), oligomenorrhea (irregular periods), amenorrhea (no period), infertility, or chronic diseases such as diabetes, heart disease, or dementia. 

The good news is there are simple lifestyle changes that can improve your hormone health, they are:

**Reduce Stress** 
	Although some stress is necessary for the body to function properly, chronic stress is detrimental to your health. Here are some ways to reduce stress in your life: meditation, journaling about your feelings, gentle yoga, connecting with loved ones, changing your mindset around a situation, or avoid the news for a period of time. 

**Maximize Nutrition**
	Your hormones are what you eat. Hormones are made of fat and cholesterol, carbs drive the process of making hormones, and proteins create the whole body in which your hormones interact. In order to create a body that runs smoothly and efficiently, eat the highest quality foods that you can, reduce your intake of processed foods, seed oils and excess sugar, and keep yourself well hydrated. 

**Move your body**
	Movement is great for stress relief, aids in detoxification through sweating, and helps to improve insulin sensitivity. Find something you enjoy doing and be consistent. Movement doesn’t have to be intense. It could be gentle yoga, walking, or even house work. The key is finding some way to increase your movement everyday. The goal is at least 30 min of movement a day. 

**Reduce toxin exposure**
	Toxins increase stress within your body. Detoxification is a normal everyday process your body goes through to rid itself of toxins, but if the work load is too high, your body can’t keep up. This means that the toxins are free to roam around, wreaking havoc on everything they touch. Some toxins affect hormone production because they mimic hormones like estrogen. Reduce toxin load by switching to clean beauty and green cleaning products, use a water filter, eat organic whole foods, and avoid plastics. 

**Improve sleep** 
	Poor sleep can lead to stress in the body, poor blood sugar control, and decreased body function. Prioritizing sleep is so important not just for hormone health, but for your health in general. Your body runs on daily cycles and what regulates these cycles? Hormones! Start a bedtime routine, reduce blue light exposure, create a dark/quiet/cool space, and go to bed and wake up at the same time every day. 

**Get outside**
	Studies have shown that nature is a huge component of overall health. It relieves stress, promotes a sense of wellbeing, and can improve your hormones. When your unprotected skin comes in contact with sunlight, your body produces vitamin D, an essential fat soluble nutrient. Vitamin D acts like a hormone by regulating bone and muscle function, blood pressure, heart health, brain function, and is an overall factor in longevity. 

The great news is that your body is resilent and given half the chance it can heal itself on its own. By following these simple tips, your body will be on its way to healing itself in no time. Change can be hard though, so if you need extra support, send me a message. I would love to help you uncover a lifestyle that fits you and your health goals! 

The Basics of Hormone Health

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Welcome to "Balance in Six Months" - a transformative six-month journey designed to empower women in achieving holistic health through balanced hormones, nutrition, and mindful habits.

Throughout our time together, you will learn sustainable habits that improve your health and balance. Each session will be guided by your goals and desires and will last for an hour. 

You will recieve ongoing support, accountability, and guidance from me (Laurie, your coach!). Together, we will unlock the keys to radiant health and empower you to live your life to the fullest.

I am a dedicated holistic health coach specializing in nurturing hormone balance for women. My focus is on assisting busy women in reclaiming their vitality, shedding excess weight, and embracing their optimal well-being. Having personally confronted challenges like ovarian cysts, cystic acne, weight fluctuations, cognitive haze, debilitating menstrual cycles, and an array of other symptoms spanning nearly a decade, I came to a profound realization. Beyond mere medication, I required a transformative shift in lifestyle to address the fundamental triggers of these issues. Through adopting straightforward adjustments, I managed to restore my own well-being and now experience boundless energy daily, even throughout my menstrual cycle. If my journey resonates with you, I am eager to guide you in crafting the life you've always envisioned. Together, we'll embark on a journey of simple yet impactful changes, backed by unwavering support every step of the way.

In our first session, we will delve into your goals and desires for your health. Laying the foundation for a transformative journey. 

Foundations

Through personalized guidance and analysis, we'll develop a roadmap to rebalance your hormones and restore vitality.

Hormone Harmony

Explore the power of nourishing foods and mindful eating practices tailored to support hormonal balance and overall well-being. Together, we'll create a personalized nutrition plan that fuels your body and soul.

Nourishing Nutrition

Learn effective techniques to manage stress and optimize hormonal health. From mindfulness practices to relaxation techniques, we'll empower you to cultivate resilience and inner peace.

Stress Management Strategies

Discover the role of movement in regulating hormones and enhancing vitality. We'll explore personalized exercise routines and movement modalities to support your unique needs and preferences.

Mindful Movement 

Unlock the secrets to restorative sleep and its profound impact on hormonal balance and overall health. We'll explore sleep hygiene practices and create a personalized sleep sanctuary for optimal well-being.

Sleep Practices

Explore the intricate relationship between gut health and hormonal balance. Discover how to support your microbiome through nourishing foods and lifestyle practices for vibrant health.

Gut Health and Hormone Balance

Cultivate a deeper connection with your body and food through mindful eating practices. Learn to listen to your body's signals and nourish yourself intuitively for sustained wellness.

Mindful Eating and Intuitive Nutrtion

Unlock the art of hormone-healthy meal planning and preparation. We'll create delicious and nutritious meal plans tailored to support your hormonal balance and culinary preferences.

Hormone-Healthy Meal Planning

Discover the transformative power of self-care rituals in enhancing hormonal balance and well-being. From skincare routines to relaxation practices, we'll design personalized self-care rituals to nurture your body, mind, and spirit.

Self-Care Rituals

Explore the importance of joy, connection, and community in supporting hormonal balance and overall vitality. We'll cultivate gratitude, foster meaningful connections, and celebrate the journey towards radiant health.

Cultivation Joy and Connection

As we near the end of our journey together, we'll reflect on your growth, achievements, and transformation. We'll celebrate your progress and create a personalized maintenance plan to support your ongoing wellness journey beyond the program.

Integration and Celebration

Achieve holistic health, in six months, through balanced hormones, nutrition, and mindful habits.

Balance in Six Months

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Discover the art of enhancing your well-being. Embrace effortless daily routines that restore your hormonal balance, diminish cravings, and amplify your vitality, empowering you to conquer each day and pursue your aspirations with vigor. This program offers an ideal solution whether you seek a swift rejuvenation, desire a deeper understanding of your body, or aim to facilitate lasting transformations. Our interactions will take place on a weekly basis over the course of a month, with each session lasting thirty minutes. Together, we will explore any thoughts or emotions you might be encountering, equipping you with strategies to navigate the upcoming week. Anticipate receiving easy-to-follow recipes, holistic well-being rituals, and introspective journal prompts to delve into the emotional and psychological dimensions of your behaviors. Prepare to uncover insights about yourself and identify the strategies that harmonize perfectly with your unique needs.

Transition into your new lifestyle by customizing habits that work best for you. 

Transition

Set goals and learn the details of the month ahead. 

Intro and Goals

This week is all about cutting cravings, harmonizing hormones, energizing your day, and mastering your mind and body. The most important and informative week of the program! You will receive everything you need to completely transform. You will notice results day one. 

Elevation

Conclude this impactful month with a visualization practice, guiding you towards a future of on-going health and transformation.

Sustain

Elevate your well-being and make healthy change easier in only one month!

30 Days to Radiant Wellness

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In this 3 month program, you will learn the fundamentals of eating, exercising, and living daily with balanced hormones. We will work together to determine the root cause of your symptoms and then devise a holistic solution to heal your body. You will learn to make permanent and sustainable lifestyle changes to improve your hormone health, gut health, liver function, and menstrual irregularities. Through learning and understanding how your body responds to specific foods, emotions, and lifestyle habits you will earn back energy, lose weight, and gain back your life to do the things you love. So what are you waiting for? The adventure starts here!

We will work together to personalize the program and create a strategy to reach your goals. 

Getting to know you and your goals

Learn what foods to eat to fuel your body and heal your hormones. Plus tips on stabilizing blood sugar. 

Nutrition for Hormones

Learn easy ways to improve your relationship with stress so that you can support your hormones daily. 

Stress Management

Learn about each phase of your cycle and lifestyle practices to support each phase to decrease pain and irregularities. 

Your Menstrual Cycle

Learn how to support your liver and detoxification system every day. 

Liver Love and Detox

Learn about toxins, endocrine disruptors, and artificial hormones in common products and how to minimize exposure. 

Certifications

Programs

Blog posts