I am a functional health practitioner who empowers men and women to become their own healthcare advo
10/24/2025
✨Your zodiac sign says everything (well, some things) about your health habits… allegedly.
No, this isn’t peer-reviewed.
Yes, I have spent enough time with clients to confirm the vibes are shockingly accurate.
🐂 Aries is already on a “detox.”
💃 Virgo made a spreadsheet about it.
🐟 Pisces forgot to eat lunch because they were journaling.
This isn’t science - it’s sarcasm with a sprinkle of good observations.
(If astrology could fix hormones, I’d be out of a job.)
Drop your sign ⬇️ and tell me if I got you right.
10/21/2025
🧠 COMMENT “PDF” to get my Immune-Boosting Grocery List delivered to your inbox. Stock your kitchen with foods that actually move the needle and keep you feeling great through the cold and flu season.
💪 But let’s be real, your immune system is not just about colds and fighting viruses. It is your 24/7 security team. It tags invaders, builds antibodies, cleans up damaged cells, and keeps inflammation in check so you can feel like yourself.
🥦 Nutrients run the show.
Vitamin C helps white blood cells act fast. Zinc is required to make and activate immune cells. Vitamin D guides immune signals so you do not overreact. Selenium supports your antioxidant defenses so cleanup actually happens.
🧬 Quick science you can use.
A balanced immune response is the goal. Too low and you catch every bug. Too high and you feel inflamed and puffy. Food is information. Give your body the raw materials and it knows what to do.
🫐 Gut talk.
About 70 percent of your immune cells live along your gut lining. Feed the microbiome with prebiotic plants and fermented foods so your gut can signal calmly instead of sounding the alarm all day.
🍠 Real life matters.
If you under-eat or skip protein, your body has fewer building blocks for antibodies and repair. If blood sugar is chaotic, inflammatory signals spike. If sleep is cut short, immune cells lose their rhythm.
🛒 This list keeps it simple.
Shop once. Cook easy meals. Repeat. You will see staples like citrus, peppers, greens, salmon, pumpkin seeds, probiotics, and prebiotic veggies that make a noticeable difference fast.
✨ COMMENT “PDF” and I will send the free resource to your inbox. Save it. Shop from it. Support your immune system the holistic way.
10/19/2025
😴 I’ve been waking up an hour before my alarm lately. Not because I love sunrises. Because my hormones are talking. If you are popping awake early too, your body is sending a message. It is not random. It is chemistry. Let’s translate it.
🌅 Cortisol curve shift: Stress hormones are clocking in early and pulling you out of deep sleep.
💥 Blood sugar dips: Glucose drops overnight, then cortisol and adrenaline rescue you right out of sleep.
💧 Low electrolytes: Low sodium or magnesium makes adrenals work harder and ping you awake.
💡 Light exposure: Tiny LEDs or streetlight glow tell your brain it is morning.
🔥 Detox overload: Liver and gut are busy at night and your brain gets the wake up memo.
💫 Hormone shifts: Estrogen and progesterone swings scramble circadian timing.
🧠 Nervous system overdrive: You went to bed but your brain stayed on.
🌡️ Overheating: Your core temp needs to drop to stay asleep and warm rooms block that.
💊 Meds or supplements: B vitamins or thyroid meds can shift melatonin and cortisol timing.
💭 Emotional processing: Big feelings get sorted in deep sleep and can cut rest short.
🧬 Do not force more sleep. Reset the rhythm.
☀️ Morning sunlight within 30 minutes of waking. This anchors your circadian clock in the brain and sets tonight’s melatonin.
🍳 Protein within an hour of waking. Stable glucose by day supports stable sleep at night, and protein supplies amino acids for serotonin and melatonin.
💦 Electrolytes or trace minerals in your water. Sodium and magnesium help regulate adrenal signaling and fluid balance so stress chemistry stays quiet.
🕯️ Dim lights 90 minutes before bed. Less blue light means more natural melatonin release.
💤 Magnesium glycinate at night and a consistent bedtime. Magnesium supports GABA activity, which helps the brain power down.
Food is part of the fix. Evening meals that balance protein, fiber, and healthy fats fill liver glycogen, reduce 3 a.m. glucose dips, and supply nutrients that build sleep chemistry.
✨ Comment LIST for my Sleep Better Grocery List to help you nurture your body with the nutrients that support healthy sleep cycles and longer sleep duration.
10/17/2025
💥 Your gut isn’t just about p**p. It’s Mission Control for your entire body (including f*cked up hormones) and affects EVERYTHING! So if you’re feeling “off” it’s time to investigate your gut health. Need an easy-to-follow guide? COMMENT “reset” to snag the link for my 4-DAY GUT RESET!
Now let’s dive into the science!
About 70% of your immune system lives in your gut. Most of your serotonin is made there. Your gut talks to your brain through the vagus nerve. When the gut is inflamed, the whole body gets loud: fatigue, breakouts, cravings, anxiety, hormone chaos.
🧪 QUICK SCIENCE YOU CAN FEEL:
Your gut lining is one cell thick. Tight junctions keep the bad stuff out and nutrients in. When that barrier gets irritated, endotoxins sneak through, spark inflammation, and your symptoms flare. Short-chain fatty acids from fiber help seal the lining and calm the fire. Stomach acid, bile, and enzymes set the tone upstream so food doesn’t rot and feed the wrong microbes. Simple, not easy.
🔍 TEST, DON’T GUESS!
Comprehensive stool testing like the GI MAP or Gut Zoomer shows what’s actually going on: pathogens, H. pylori, parasites, yeast, dysbiosis, low enzymes, poor bile flow, leaky gut markers, calprotectin, SIgA, beta-glucuronidase. Data beats guessing every time.
⚡ NEED A FAST RESET?
My 4-Day Gut Reset is the jump start. Anti-inflammatory meals. Grocery list and meal plan. Blood-sugar steadying structure. Light on the gut, heavy on nourishment. Hydration and minerals dialed. Bloat down. Energy up. You’ll feel the difference quickly.
If your gut’s been pi**ed off and you’re ready to calm it down, COMMENT “reset” for the link to my 4-DAY GUT RESET. Your gut isn’t being dramatic. It’s data and it’s telling you something. Let’s read it, listen, translate, and fix it!
10/14/2025
✨ BIOHACK YOUR IMMUNE SYSTEM ✨ Quick science: your immune system has two teams. The first responds fast to invaders. The second learns and remembers. Both teams run on micronutrients that act like cofactors and messengers. When you are low, defense slows and inflammation lingers.
🧠 Vitamin C: fuels white blood cells and antioxidant repair
🌞 Vitamin D: regulates immune activity and healthy inflammation
⚡ Zinc: supports immune cell production and barrier integrity
🧈 Selenium: antioxidant defense and thyroid support for immunity
🥕 Vitamin A: strengthens gut, skin, and airway linings
🥑 Vitamin E: protects immune cells from oxidative damage
🥩 Iron: powers oxygen delivery and immune cell growth
🌿 Magnesium: modulates stress, sleep, and immune signaling
🐟 Omega-3s: helps resolve inflammation and support recovery
💡 Functional tip: your needs are personal. A Micronutrient Panel shows exactly where you are low so you can target support instead of guessing.
🌸 Start with food. Confirm with data. Support from the inside out.
👉 COMMENT “tips” and I will send my favorite high-quality supplement brands and types to help you through the season.
10/11/2025
✨ COMMENT “PLEASE” to grab your FREE Anti-Inflammatory Grocery List PDF ✨Your ultimate grocery list packed with nutrient-dense foods to reduce inflammation and support your health.
📝 So you know I’m a real human 😎 I just used this exact list to prep for and jumpstart my recover from my LASIK yesterday. I stocked my kitchen with anti-inflammatory foods, focused on gut support, and kept my nervous system calm. Decreasing inflammation allows my body to do what it needs to do right now - HEAL ITSELF!
🔬 Did you know? Inflammation is your body’s natural response to injury, stressors, and infection. When it becomes chronic, it can contribute to heart disease, arthritis, and autoimmune issues.
Symptoms of chronic inflammation:
😴 Fatigue
🤕 Joint pain
💨 Digestive issues like bloating, gas, constipation, or diarrhea
🌸 Skin problems like acne, eczema, or psoriasis
🧠 Brain fog
🤯 Headaches
💪 Muscle pain or stiffness
⚖️ Weight gain or difficulty losing weight
😡 Low mood or irritability
🛏️ Poor sleep quality
🤧 Frequent illness or low immunity
Common root causes:
🍔 Poor diet with refined sugars, processed foods, and trans fats
😔 Chronic stress
😴 Lack of sleep
🌿 Environmental toxins
🦠 Hidden infections like yeast overgrowth or chronic viral infections
🍽️ Poor gut health like dysbiosis or leaky gut
🏋️♀️ Overtraining or lack of rest
⚖️ Hormonal imbalances
🌾 Exposure to allergens or irritants
Ready to get started on your wellness journey? COMMENT “PLEASE” below and I’ll send you the link to your PDF when you sign up for my newsletter. Take the guesswork out of your next shopping trip.
10/09/2025
✨ SAVE this and COMMENT “flame” for my top lab recommendations when you want to pinpoint inflammation ✨
🧯 What inflammation is:
Inflammation is your body’s normal repair response. Short bursts heal. When it becomes constant it wears you down and turns into chronic symptoms.
🌪️ Stress is not just feelings
Anything that stresses the body triggers inflammation - emotional strain, poor sleep, shift work, repetitive injury, infections, bad air, toxic exposures, and a crappy diet all light the same alarm.
🔀 It’s rarely one thing:
Most people have several drivers at once. Gut trouble can worsen blood sugar, toxins amplify immune reactions, and stress makes every pattern harder to fix. The quiz helps you find the biggest issue right now so you know where to start.
💡 What I didn’t fit on the slides:
Timing matters. Where symptoms show up matters. Small consistent fixes beat dramatic quick fixes. A short intake plus targeted testing beats guessing.
🔧 START WITH THESE:
🌞 Get 10 minutes morning light and keep a consistent wake time.
🥚 Eat protein within 60–90 minutes of waking and aim for 20–30 g protein at meals.
🥗 Fill half your plate with veggies and add fiber to every meal.
💪 Do two short strength sessions a week plus daily walks.
🧘 Take two 2–5 minute nervous system breaks each day.
🚫 Stop scented products and swap plastic for glass for two weeks if you suspect toxins.
💧 Prioritize sleep and hydration, and track sleep food and symptoms for 1–2 weeks before testing.
👉 What labs should you ask for? COMMENT “flame” below and I’ll send the exact tests I recommend so you can investigate with confidence.
ℹ️ Educational only, not medical advice. For testing or treatment, work with your clinician.
10/07/2025
✨ SAVE this and COMMENT “LIST” for my free Gut Supporting Grocery List PDF. ✨
If you’ve been following my last couple of posts, you know why your gut barrier matters and how being off balance can show up everywhere. Today I’m taking it further with a grocery list built to feed your gut lining and calm irritation.
What this helps you do:
🥑 Soothe an irritated gut
🧬 Feed beneficial microbes
🧱 Support a stronger gut barrier
🔁 Improve regularity and reduce bloat
⚡ Steady energy and clearer focus
Inside this list:
❤️ Nutrients that help rebuild the gut lining and support digestion.
❤️ Foods that promote microbial balance and lower inflammation.
❤️ Simple swaps so you can build a gut friendly plate fast.
Important: everyone is at a different stage of gut health. If a food does not feel good right now, skip it and choose options that digest well and keep your energy steady. If gut symptoms will not go away, functional lab testing like a GI MAP or Gut Zoomer can identify root causes so you can get back to normal eating.
📌 Education only, not medical advice. Always check changes with your clinician.
💬 Comment “LIST” and I’ll DM you the printable PDF so you can shop easy.
10/05/2025
📲 Comment “reset” and I’ll DM you the link to my 30 Day Gut Reset. You’ll get a simple plan, grocery lists, recipes, and a step by step guide to calm your gut fast.
🧠 The last couple posts have been about intestinal permeability for a reason. If the gut is a mess, the body is a mess.
🔬 Quick science, no fluff. Your gut barrier is a single layer of cells held together by tight junction proteins like claudins and occludin. When stress, poor sleep, blood sugar swings, alcohol, or infections spike zonulin, those junctions loosen. Fragments like LPS cross the wall, immune cells release cytokines, and inflammation spreads beyond the gut. Short chain fatty acids from fiber, especially butyrate, help tighten that barrier again.
How it can feel
🤢 Bloating and food reactions
🧠 Brain fog and fuzzy focus
🩹 Skin flares rashes breakouts
🦴 Achy joints and body stiffness
🔋 Low energy quick fatigue
🍭 Sugar or salt cravings
😴 Restless sleep 3 a.m. wakeups
😵💫 Mood swings and irritability
🩸 Hormone symptoms that ebb and flow
🔁 On again off again bowels constipation or diarrhea
🥑 What to do now. Build plates that repair and calm. Focus on the nine nutrients in this post, L glutamine, zinc, omega 3s, vitamins A D and C, quercetin, collagen and glycine, and prebiotic fiber. Stabilize blood sugar, pull common triggers like alcohol, ultra processed foods, excess sugar, and your known sensitivities, and keep sleep and stress on a routine. Testing like a GI MAP or Gut Zoomer can help you target what needs extra support.
🚀 What the 30 Day Gut Reset helps you do
✅ Stabilize blood sugar so the barrier can tighten
✅ Ease bloat and reactions with smart swaps
✅ Support regularity and better sleep with daily rhythms
✅ Lower inflammation with balanced meals and targeted foods
✅ Build consistency with done for you plans, grocery lists, recipes, and habit trackers
📌 I educate, I do not diagnose or treat. Run supplements and changes by your clinician.
📲 Comment “reset” and I’ll send you the 30 Day Gut Reset link so you can start today.
10/03/2025
SAVE & SHARE for geeky gut science that finally makes sense 🔬Then scroll down for a freebie ❤️ Designing this slide almost melted my brain 🧩 the gut is a living city of cells, microbes, enzymes, and immune troops shifting by the minute. Still, I crammed the chaos into one clear visual so you can actually see what “leaky gut” means and how it sparks body-wide inflammation.
🧐 KEY TAKEAWAY: Trouble in the gut never stays put. Your immune system sits just behind that gut lining, and when it weakens and bad bugs sneak through, your whole body feels it — from hormones to joints to brain cells. Random rashes, stubborn bloat, brain fog for no reason? Often, it’s the same fire, just different smoke signals.
📊 The chart is simplified on purpose. Real life is messier, but these patterns hold:
❌ Stress, low fiber, sugar overload, alcohol, inflammatory foods, hidden gut infections, nutrient gaps, antibiotic overuse, poor sleep, all chip away at that barrier and let toxins leak into your bloodstream, lighting inflammatory flames across your whole body.
🚑 If you’ve been bouncing from the dermatologist for rashes, to the rheumatologist for joint pain, to the endocrinologist for hormone chaos, or even the neurologist for migraines, you know the exhausting symptom scavenger hunt.
🧪 Instead of chasing every flare separately, investigate your gut. A comprehensive stool test like the GI-MAP or Gut Zoomer can pinpoint microbes, pathogens, and barrier markers so you can finally get to the root of systemic inflammation.
🚀 Ready to start? Comment “LIST” below and I’ll DM you a FREE Anti-Inflammatory Grocery List PDF so you can rebuild your plate the gut-loving way ❤️
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I help people maximize their health, lose weight, understand their body, get strong and build confidence through health and nutrition coaching. My clients learn how to build life-long habits in order to FINALLY reach their health, fitness and wellness goals. Being “fit” is not just about being active. So stop busting your ass in the gym in order to get the body you want. There is so much more to it and I want to teach you! Are you ready?
It’s time to get in the best shape of your life, for the rest of your life. We will improve your health, look incredible, feel strong, gain confidence and say goodbye to dieting forever. No more trendy diets to lose weight fast, only to gain it back. Instead, you will build a solid foundation of habits and behaviors that support your busy lifestyle without restrictions and food rules. The result? A life filled with joy, freedom and balance.
I understand and want you to know that you aren’t alone! The top reasons we fail to reach our goals, are due to a lack of reliable information, a weak support system and too many “food rules” that leave us deprived and unable to maintain long-term. With me as your coach, you will NOT fall into that statistic of failure.
We start with a Complimentary Strategy Session. During this session we discuss your goals, health history and any roadblocks you may have, so we can get a clear picture of what you need to be successful. I will explain exactly how the program works and what to expect with me as your coach.
We will then perform a full Nutrient Analysis. We will assess your nutrient needs, food intolerances, lifestyle and eating habits, readiness/ability and much more. You will take home two comprehensive guides to start you off strong and full of confidence.
Nutrient Analysis Session Guides include:
Precision Nutrition Quick Start Guide
Calorie and Macronutrient Portion Guide
You will leave this session feeling ready to conquer your goals and I will be by your side the whole time. We will meet bi-weekly to discuss how to continuously move forward with simple, attainable strategies and behaviors. The goal will always be to build a lifestyle that makes sense for YOU long-term, all while reaching your original goals. This is truly a life-changing experience.
