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Rooted in Wellness - Kerry Putnam, FDNP, Charlotte, NC (2025)

02/27/2025

When you’re struggling with chronic fatigue, your body may be stuck in stress mode 24/7—making it hard to feel better no matter what you do. Stress doesn't just affect your emotions; it affects your hormones, digestion, immune system, and energy production. 😩

When your body is constantly in fight-or-flight mode, it prioritizes survival—not healing. If you’re exhausted all the time, it might not be just lack of sleep—it could be that your body is too overwhelmed to function properly. ♥️

Hidden Stressors That Drain Your Energy:

🚩 Poor sleep—Your body can’t restore energy if you’re not getting deep, quality sleep.
🚩 Blood sugar crashes—Skipping meals or not eating balanced meals makes blood sugar shaky & drains your energy.
🚩 Over-exercising—Too much high-intensity exercise stresses your body even more.
🚩 Emotional burdens—Relational strain, work stress, or financial worries all take a physical toll on your energy levels.

What Can You Do to Help Your Body Heal?

✔️ Spend quiet time with the Lord—Give your stress to Him and allow His peace to renew your mind.
✔️ Fuel your body well—Eat nourishing whole foods with protein, healthy fats, carbs, and fiber to avoid energy crashes.
✔️ Identify stressors you can change—Set boundaries, adjust your workload, or ask for help where needed.
✔️ Find ways to manage stress you can’t change—Prayer, journaling, gentle movement, and daily time outside can help lower stress levels.

Healing isn’t just about eating well or sleeping more—it’s about supporting your body through the stress it’s carrying so that it can finally start restoring your energy. 💛

Have you ever noticed how stress affects your energy? Let me know in the comments! ⬇️

02/17/2025

If you feel exhausted no matter what you do, your body might be missing key minerals that help fuel energy production. And here’s the thing—it’s not just about what you eat. 😩

So, why are so many women mineral deficient? 🪫

1. Not Eating Enough Mineral-Rich Foods – Relying too much on processed, nutrient-poor foods can leave your body starving for essential minerals like magnesium, potassium, zinc, and iron.

2. Gut Issues = Poor Absorption – Even if you eat the right foods, things like leaky gut, inflammation, or low stomach acid can prevent your body from absorbing the minerals it needs.

3. Chronic Stress Burns Through Minerals – When you’re constantly stressed, your body burns through magnesium, sodium, and potassium faster—leaving you even more depleted. (And guess what? Low minerals make stress feel even worse!)

So, how do you replenish your minerals naturally?

🍩 Ditch the Processed Foods – They lack the minerals your body needs to function properly.

💎 Eat More Mineral-Rich Foods:
- Magnesium – Dark chocolate, almonds, spinach, herbal teas (nettle, red raspberry leaf)
- Iron & Zinc – Beef, liver, eggs, pumpkin seeds
- Potassium – Potatoes, bananas, coconut water
- Calcium – Bone broth, raw dairy, sardines

🌱 Support Gut Health – Eat fermented foods, bone broth, & fiber to help with absorption.

📋 Manage Stress – Chronic stress steals minerals and zaps your energy. Some ways to handle it:
- Spend quiet time with the Lord—give your stress to Him. 🙏
- Get outside for fresh air & movement ☀️
- Identify & address stressors where possible (job strain, relationships, lack of sleep). 🚩

These changes can help, but if you’re still struggling with exhaustion, functional lab testing in my Revitalize & Restore Energy program can help pinpoint exactly where YOUR body is struggling to keep up—so you can stop guessing and start feeling better. ⚡

DM me or book a free qualifying call to start getting answers! ♥️

02/12/2025

If you’re in your 40s or 50s and constantly exhausted, struggling with mood swings, weight gain, poor sleep, or brain fog, you might chalk it up to “just menopause.” But here’s the truth—these symptoms aren’t something you just have to live with. 😩

Yes, hormones shift in midlife. But feeling drained, foggy, and out of balance isn’t normal—it’s a sign your body needs help. 🚩

Here’s a quick overview of how your hormones impact your energy:

- Estrogen, Progesterone & Testosterone – Affect energy, mood, and metabolism. An imbalance can leave you feeling sluggish and unmotivated.

- DHEA – Supports energy, muscle strength, and resilience to stress. Low levels = feeling drained and weak.

- Cortisol – Should follow a natural rhythm, but too much or too little at the wrong times can leave you wired at night and exhausted during the day.

- Melatonin – If melatonin is low (or cortisol is too high at night), falling and staying asleep becomes a struggle—leading to even worse fatigue.

So what do you do when you feel like your hormones are out of whack? 🙃

You don’t have to guess what’s going on with your hormones. In my Revitalize & Restore Energy program, I run a full in-depth hormone panel to uncover exactly what’s happening inside your body. 🔎

✅ We assess hormone levels AND how well your body is using them.
✅ You’ll get a clear, personalized plan to rebalance your hormones and restore your energy.
✅ No more guessing—we find the root cause and address it for good.

You don’t have to accept exhaustion just because you’re in menopause. There’s a way to balance your hormones, restore your energy, and actually enjoy this stage of life. ♥️

Send me a DM or book a free qualifying call to take the first step toward feeling better. ✨

02/10/2025

Most people don’t realize just how much gut health affects energy levels. If your gut microbiome (the community of bacteria in your digestive tract) is imbalanced, many functions get messed up - leaving you feeling drained! An unhealthy gut can also mess with your immune system, hormones, and even your mood! 😩

How Gut Health Impacts Energy:

💎 Nutrient absorption: A healthy gut absorbs essential vitamins & minerals like vitamin D & B vitamins, zinc, iodine, & iron, which are all crucial for energy production. An unhealthy gut will not properly absorb these nutrients, creating deficiencies & low energy.

🛡️ Immune Function: Approximately 70% of your immune system resides in your gut. An imbalance can lead to chronic inflammation & sickness, contributing to fatigue.

🧠 Mood & Energy Regulation: Your gut makes serotonin, which helps regulate mood and energy levels. If your gut is out of balance, you may feel more fatigued, anxious, or moody.

Tips to Support Gut Health:

1. Incorporate Probiotics: Consume fermented foods like yogurt, kefir, kimchi and sauerkraut to promote beneficial bacteria. 🥛

2. Eat a Fiber-Rich Diet: Beans, fruits, and vegetables provide fiber that supports gut health. 🫘

3. Manage Stress: Chronic stress can disrupt gut function. Spend time in prayer every day - giving your worries & stressors to God. Practices like deep breathing & spending time outside can also be helpful in reducing stress. 🙏

By focusing on your gut health, you can address one of the root causes of chronic fatigue and work towards restoring your energy. ⚡

If you're struggling with chronic fatigue and want to explore the connection to gut health, I'm here to help. Send me a DM or schedule a free qualifying call to learn more about my Revitalize & Restore Energy program. 🌱

02/07/2025

Investing in your health can feel like a big decision. I get it. Maybe you’ve already spent money on doctors, supplements, or programs that didn’t work, and you’re hesitant to try one more thing.

But here’s the thing—chronic fatigue is already costing you. 😴

⏰ It’s costing you time - You're waking up exhausted, struggling to get through the day & might not get to all the things you need or want to do.
♥️ It’s costing you quality time with loved ones - You might be missing out on time with family, skipping social events, or saying no to things you want to do because you don’t have the energy to be present.
🌱 It’s costing you your health - And ignoring it doesn’t make it go away or get better. In fact, not addressing it can make things get worse!

I’m not saying this to pressure you—but to help you look at the bigger picture. You can keep pushing through, hoping things improve on their own… or you can make a change now and start actually getting better. 🙏

The real question isn’t, “Can I afford this?” The question is, "Can I afford to keep feeling this way?"

In my Revitalize & Restore Energy program, I don’t offer band aid fixes. We dig deep, using functional lab testing and real, practical strategies to uncover what’s actually draining your energy—so you can finally start feeling better.

If you’re feeling stuck, let’s talk. Send me a DM or book a free qualifying call to see if this is the right step for you. I’d love to help you get your energy back so you can get back to doing what you love! ✨

02/03/2025

The way you start your day impacts your energy. If you wake up exhausted and struggle to get going, it’s not just because you’re “not a morning person.” The habits you build in the first hour of your day set the tone for your energy, stress, and focus all day long. 🌱

Many women unintentionally sabotage their mornings with habits that drain them. Here’s what to avoid—and what to do instead:

🪫 Skipping Breakfast - Leads to blood sugar crashes, irritability, and cravings.
✔️ Better habit: Eat a balanced meal with protein, fat, carbs, and fiber (e.g., eggs + veggies + fruit or Greek yogurt + berries). 🍳🍎

☕ Drinking Coffee on an Empty Stomach - Spikes cortisol, making you wired at first, then drained.
✔️ Better habit: Eat first, then coffee. Try protein + healthy fats before your first cup. 🍽️

📱 Going Straight to Screens - Going through your notifications, emails, or news first thing triggers stress and anxiety.
✔️ Better habit: Start your day with prayer, deep breathing, or reading your Bible before checking your phone. 🙏

💡 Staying Inside All Morning - Disrupts your body’s wake-up signals by keeping you in artificial light.
✔️ Better habit: Step outside for 10-15 mins in the morning. Even on cloudy days, sunlight helps regulate melatonin and cortisol. ☀️

🏃‍♀️ Jumping into Intense Workouts Too Soon - Can stress your body and drain energy instead of boosting it.
✔️ Better habit: Stick to gentle movement in the morning—walking, stretching, or Pilates—to wake up your body without overloading it. 🚶‍♀️

Healing from chronic fatigue doesn’t happen overnight, but small, consistent habits add up to big results over time! 💪

If your energy has been low for a while and nothing seems to help, there might be deeper imbalances at play. In my Revitalize & Restore Energy program, I help women uncover the root causes of their fatigue and create a plan to restore their energy naturally. ⚡

DM me or schedule a free qualifying call to learn more! 📞

01/30/2025

When you’re struggling with chronic fatigue, exercise can feel tricky. You might have heard one of these two conflicting messages:

1️⃣ “If you’re tired, stop exercising & just rest!” (So you avoid exercise completely.)

2️⃣ “Push through and work out harder!” (So you overdo it and crash later.)

But here’s the truth: both extremes can make fatigue worse.

If you’re barely moving your body, it can actually make you feel MORE tired. Why? Because movement helps:
✔️ Improves circulation, delivering oxygen and nutrients to your cells for better energy.
✔️ Supports lymphatic drainage, helping your body detox and reduce inflammation.
✔️ Regulates blood sugar, preventing the energy highs and crashes that worsen fatigue.

Staying too sedentary slows your metabolism and can lead to even more health problems over time.

On the other hand, jumping into intense workouts or doing too much when your body isn’t ready can be just as damaging. Overexercising:
❌ Raises cortisol (stress hormone), which can leave you wired but exhausted.
❌ Depletes essential minerals, worsening adrenal fatigue.
❌ Puts extra stress on an already overwhelmed body, leading to inflammation and hormone imbalances.

So, what's the right approach?

The key is gentle, intentional movement that supports your energy—not drains it.

- Start with walking – 10-30 minutes a day, depending on how you feel. Fresh air and sunlight? Even better. ☀️ Add more distance or time as you can.
- Incorporate stretching & Pilates – Low-impact movements help circulation, mobility, and recovery.
- Once your energy is more stable, add strength training – Start slow and focus on light weights or bodyweight exercises. Strength training helps with metabolism and hormone balance! 💪

Your body NEEDS to move, but it needs the right kind of movement in the right season for healing. Listen to your body, move with intention, and exercise in a way that supports your energy instead of depleting it.

What’s your favorite way to move your body right now? Let me know in the comments! ⬇️

01/29/2025

Hey, I’m Kerry! 👋

If you’re new here—or if we haven’t connected in a while—welcome! I’m Kerry, a functional health practitioner, and I help Christian women 45+ break free from chronic fatigue so they can show up fully for their loved ones and live out their God-given purpose.

But before I was coaching women through this journey, I was stuck in the cycle of relentless fatigue myself. 🥱

For years, I tried everything—supplements, diets, and doctor visits—but nothing seemed to make a real difference. I kept thinking, “There has to be something missing.” 🤔

And there was.

It wasn’t until I discovered functional lab testing and learned how my lifestyle choices were affecting my health that things started to change. When I finally got to the root causes of my fatigue and started making the right changes, my energy returned—and it was life-changing. 🎉

That’s why I became a functional health coach. Because I know how frustrating it is to feel like you’re doing everything right but still struggling to get through the day. And I don’t want other women to stay stuck like I was.

Through my program, Revitalize & Restore Energy, I help women uncover the real reasons behind their fatigue and walk with them step by step to restore their energy—for good. Because you don’t have to live exhausted. There is hope, and I’d love to help you find it. ❤️

If you’re ready to start your journey, send me a DM or sign up for a free qualifying call!

Now tell me—how did you find me? I’d love to hear more about your journey! 💬

Rooted in Wellness - Kerry Putnam, FDNP

02/27/2025

02/17/2025

02/12/2025

02/10/2025

02/07/2025

02/03/2025

01/30/2025

01/29/2025

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