https://linktr.ee/intentionallyhealed, https://intentionallyhealed.com/

intentionallyhealed, Clarksville, TN (2026)

02/02/2026

A life well lived is not built on hacks or extremes. It is built on foundations that work together.

Faith and prayer create meaning and safety. When the brain feels anchored, the nervous system can downshift out of survival. Relationships reinforce this safety, lowering stress hormones and supporting emotional regulation.

Sleep is what allows that safety to turn into repair. During deep sleep, the brain clears waste, hormones reset, and the nervous system recalibrates. Without sleep, digestion, detoxification, mood, and motivation all suffer.

Digestion is how we turn food into fuel. Chronic stress impairs stomach acid, enzymes, and absorption. When digestion is supported, the body can actually use nutrients to make neurotransmitters, hormones, and energy.

Detoxification is not a trend, it is a daily metabolic responsibility. The liver, gut, kidneys, and lymph rely on adequate protein, micronutrients, hydration, and regular elimination. When clearance slows, inflammation and brain symptoms rise.

Nutrient-dense, nose-to-tail eating provides the raw materials for healing. The brain and nervous system require amino acids, B vitamins, iron, choline, and fat-soluble nutrients to function well. Blood sugar stability supports mood and focus.

Movement and time in nature bring everything full circle. Exercise improves mitochondrial function and lymphatic flow. Sunlight and nature calm the nervous system and reinforce circadian rhythm.

Sustainability comes from simplicity.
Daily prayer. Consistent sleep times. Chewing your food. Eating real, whole foods. Gentle daily movement. Repeating the basics until they become a rhythm, not a burden.

Health is not about doing more. It is about supporting the systems that were designed to work together.

02/02/2026

Prayer for the Week Ahead

Lord God,

We come before You at the start of this week with humble hearts. You see what each person is carrying both spoken and unspoken, seen and unseen. For those who are suffering and deep in the work of healing, draw near. Give them patience for the process, strength for today, and hope when the road feels long.

For those who are weighed down by depression, anger, or exhaustion, meet them with Your steady presence. Calm restless minds, soften hardened places, and remind them that they are not forgotten. For the heavy-hearted, be a refuge. Sit with them in the quiet moments and hold what feels too heavy to carry alone.

We lift up those who serve to protect others—our military, first responders, law enforcement officers, border patrol, ICE,, fire fighters, homeland security, and those working behind the scenes in the intelligence community. Grant them wisdom, clarity, courage, and restraint. Protect their bodies, minds, and families. Guard their hearts from burnout, bitterness, and despair.

Lord, bring peace where there is turmoil, healing where there is pain, and light where darkness feels close. Help us walk this week with compassion, integrity, and trust in You.

We place this week, and all who will live it, into Your hands.

Amen.

01/30/2026

Christian community is built on a different foundation than the world’s version of belonging. As followers of Jesus, our standard is not self-expression or moral performance, it is love, humility, repentance, and truth. We are called to live differently, even when that difference is uncomfortable.

Christians are not perfect. We believe in redemption, sanctification, and the ongoing work of becoming more like Christ. That means we take responsibility for our words and actions. We strive to see the image of God in those around us, even when we fall short ourselves.

This creates tension in modern culture. Some people want to appear good without submitting to truth or accountability. Others believe that identity labels give permission to speak harshly, demean others, or cross boundaries. As Christians, we are called to something higher: speech that builds, correction that is loving, and conduct that reflects Christ, not just our opinions.

Jesus taught us to judge a tree by its fruit. Fruit is visible behavior, how someone speaks, treats others, and responds when challenged. But fruit always grows from roots. If the roots are pride, self-centeredness, or resentment, the fruit will reflect that. If the roots are humility, truth, and love, the fruit will follow. As believers, we are responsible for tending both.

Modern pop psychology often encourages self-focus without responsibility, affirmation without truth, and feelings without wisdom. While insight into the human mind can be helpful, when disconnected from moral grounding it can harm people, especially Christians, by excusing harmful behavior rather than transforming it.

Christian persecution today is often subtle: ridicule, misrepresentation, exclusion, and pressure to compromise biblical values in the name of tolerance. Yet Scripture reminds us that following Christ has always required courage, clarity, and compassion.

So how do we do better?

We lead by example.
We speak truth with grace.
We correct without condemnation.
We build community that is safe, accountable, and rooted in Christ.

01/30/2026

I want you to know this first: I never ask my clients to do something I haven’t done myself.

Every product I recommend is something I use in my own home. Every protocol I teach is something I’ve tested on my own body. I believe integrity in healing matters. If it doesn’t work for me, I won’t pass it on to you.

My own journey has included healing from mycotoxin exposure while also doing deep trauma work. That meant addressing the physical and the psychological at the same time. Over the years, I’ve done extensive therapy and pursued advanced modalities for my own mental health, including EMDR, dual SGB, and ketamine therapy, alongside functional nutrition, detox support, and nervous system regulation. Healing wasn’t linear, and it wasn’t quick, but it was real.

I’m a certified trauma professional, certified mental wellness coach, functional nutritional therapy practitioner, and personal trainer. I’m also a wife to a retired Green Beret, a dog mom, a Bible study leader, and someone who understands what it’s like to carry a lot of responsibility while quietly struggling. My credentials matter but so does my lived experience.

At Intentionally Healed®, I walk side by side with my clients. I don’t rush the process. I don’t minimize complex symptoms. I help you sort through what’s driving your story and build a plan that respects your body, your nervous system, and your season of life.

If you’re here, it’s likely because you know something deeper is going on. You don’t need fixing, you need support, clarity, and someone who understands the full picture.

I’d be honored to walk with you.

💚 Christina

01/27/2026

🔔 NOPE! Brain fog doesn't have to be part of your "normal" as you get older. And for military spouses, persistent brain fog can often be a symptom of imbalances in gut health, hormones, or stress responses, which are often amplified by deployments, moves, and constant adaptation.

The good news?

➡️ You can address it at the root with practical, sustainable changes. The Intentionally Healed®️ Brain Blueprint is your tailored solution, created exclusively for military spouses by me - a fellow military spouse! This self-paced course provides you:
✅ 15 modules over 4 weeks
✅ Science-backed nutrition strategies
✅ Meal planning tools, handouts, and hormone-balancing insights

No more pushing through the haze. Military spouses who have worked with me tell me that they no longer feel like they're pushing past the haze. Check out what a few of them have to say:

"When I begin working with Christina, I felt sluggish, and my brain was foggy... She's helped me learn that taking care of myself isn't selfish - it's a must! I wake up ready to take on the day... I don't remember the last time I felt this good!"

"Working with Christina has lowered my stress, improved my energy levels, encouraged me to be my own advocate, and has completely changed the way that I view my own wellness."

Enroll in IH Brain Blueprint now for just $75 and build back to a better you!

ihbrainblueprint.com

01/26/2026

Putting in the work is HARD in a world that commends people who show up angry about something new everyday.

Cycle breakers are looking for peace & calm in their lives. Not chaos.

Breaking generational curses is more biblical than people want to believe. I choose to read my Bible, study scripture, to love people, and to continue my journey as God is stretching me right now.

Joy can be found in chaos. I don’t hate people who think differently than me, even when embracing their thought process & logic stretches my understanding. There is no hatred to be found here. I refuse to let the devil win.

I went to bed frustrated with a lot of things and woke up comforted by the gospel and the Word.

Across multiple translations we see the following phrases:

Wait for the Lord
Be still
Stand firm
Watch
Trust in the Lord
Hope in the Lord

Psalms says “Wait for the lord; be strong..”
Isaiah says “Those who wait for the Lord shall renew their strength…”
Exodus says “Stand firm and see the salvation of the Lord…”

Conceptually, these are telling us to wait and see.

which is something I think we could all do a lot more of instead of instantly emotionally reacting to things.

Momentary anger can be a normal human response. Settled anger is more of a moral/spiritual anger narrows your perception.

We don’t need to be angry about everything as that amount of anger shapes character, perception, and behavior in a negative way over time.

Choose to be the light when the masses are choosing anger and darkness.

We see you, those that are doing things differently. We hear you and you are loved.

Christina

01/26/2026

Midlife isn’t a decline, it’s a metabolic shift, and how you fuel your body determines how smooth that transition feels.

Many women enter perimenopause and menopause still following outdated advice: eat less, restrict protein, push through symptoms. The problem? Food restriction and nutrient deficiencies are stressors. Over time, that stress shows up as weight gain, fatigue, poor sleep, cravings, mood changes, hot flashes, and stubborn blood sugar issues.

Protein is often blamed, but it shouldn’t be. Adequate, well-digested protein supports muscle, metabolism, blood sugar regulation, hormone balance, mood, and long-term resilience. When protein intake is too low, cortisol rises, inflammation increases, and symptoms worsen. This isn’t a willpower issue, it’s a foundational nutrition gap.

Midlife requires more support, not less. A protein forward, nutrient-dense approach, paired with proper digestion helps the body adapt to hormonal changes instead of fighting them.

If you’re dealing with fatigue, cravings, muscle loss, poor sleep, anxiety, or weight gain, it may be time to reassess how much protein you’re eating, and how well you’re digesting it.

Midlife health starts with foundations. Nourish first. Restrict less.

01/23/2026

Protein is not optional, it’s foundational.

For most adults, a therapeutic range for health and performance is 1.2–1.6 grams of protein per kilogram of body weight per day, ideally from complete (animal-based) proteins.

Why this matters:

Protein supplies amino acids needed for tissue repair, immune function, enzymes, and detox pathways. Inadequate intake slows recovery.

Muscle repair, strength gains, and injury prevention all depend on sufficient protein. Training without enough protein is like rebuilding without materials.

Many hormones and their receptors are protein-based. Low protein intake can contribute to blood sugar instability and downstream hormone disruption.

Amino acids are precursors to neurotransmitters like serotonin, dopamine, and GABA. Low protein can show up as anxiety, low mood, brain fog, or poor stress tolerance.

After age 30, we lose muscle more easily (sarcopenia). Adequate protein preserves lean mass, metabolic health, and independence over time.

When stomach acid (HCl) is too low, often trending neutral or alkaline due to chronic stress, under-eating, aging, or antacid use, the body then:
• Struggles to break down protein
• Absorbs fewer amino acids
• Often loses appetite or cravings for protein

This isn’t a willpower issue, it’s a physiology issue. Poor digestion reduces feedback signals that normally drive protein hunger.

What’s on the plate ⤵️

This meal checks the boxes:
• Garlic butter steak bites (complete protein + iron + zinc)
• Parmesan creamed potatoes (or swap cauliflower for low carb)
• Roasted green beans

Balanced, satisfying, and supportive of blood sugar and mood.

Bonus practical win: we found the stainless steel storage containers on Amazon, which makes leftovers easier and lowers plastic exposure.

Eat protein on purpose. Your body uses it everywhere.

01/23/2026

Holistic, low-toxic living does not have to be all-or-nothing.

Foundational change works best when it’s slow, practical, and sustainable.

Start here:
• Replace as you run out. You don’t need to throw everything away. When a cleaner, skincare item, or pantry staple is empty, upgrade it.
• Learn a few DIY basics. Simple swaps like vinegar-based cleaners, bone broth, or homemade dressings reduce cost and chemical load. Skills compound over time.
• Budget with intention. Eating out less and cooking at home frees up money for higher-quality food and household products. This is resource reallocation, not restriction.
• Progress over perfection. Small, consistent changes lower overall toxic burden and reduce decision fatigue.

Think of your home like your nervous system: stability comes from reliable inputs, not extremes.

Holistic living is about building a system you can maintain, even during busy or stressful seasons.

Start where you are. Improve as you go. That’s how foundations are built.

01/22/2026

Car stories & updates. Right after recording these videos I noticed that my windshield is cracked.

I’m over here going look universe I’m trying to pay down a little of our debt, save money, eat healthy and prepare us for living in 1.5 years.

The universe- gotcha, you want to replace your windshield when you know you were just told you have a small oil leak in both vehicles…. And the truck also needs a new windshield….

Murphey still comes post military life. 🤣

01/20/2026

🩵🤍 A gentle reminder: Even when you feel broken, low, discouraged, or frozen in fear and worry, God promises renewal.

As a new year begins, listen to His call. Welcome His Spirit to restore newness and vitality in you.

As a Christian and a business-owner, I root my mission in the faithful belief that God's restoring grace is the ultimate guide to healing, to a restored spirit, and to a heart filled with hope and courage.

Sometimes, we all need to remember that. ❤️

intentionallyhealed

02/02/2026

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