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All One Wellness

Physical Therapist

🌿 All One Wellness 🌿
Inspiring Health Through Natural Solutions

04/23/2025

Your hormones shift weekly—so should your plate.
From Day 1 to Day 28, your body has unique needs.
Here’s how to fuel each phase of your cycle with the right nutrients to support energy, mood, hormone balance, and beyond.

Save this guide and start syncing your meals with your menstrual cycle 💛

02/12/2025

What hormone disrupting habits do you have? None of us are perfect, but we can take steps to restore balance in our bodies.

02/03/2025

This speaks for itself…

A calorie deficit makes sense in theory when you're aiming to lose weight. However, it's important to remember that your body needs to adapt to a variety of factors—like stress, exercise, nutrition, and your environment. Our physiology is constantly shifting, and we have control over it every day. So, if you think you're in a calorie deficit but aren't losing weight, it's likely because your body has adjusted to your routine or your routine is poor, and you're not actually in a deficit.

Intermittent fasting! Most of the research has focuses on men, which makes this topic a bit controversial when it comes to women. The key point I want to highlight is that skipping breakfast can lead to a spike in cortisol levels, which is the body’s way of regulating blood sugar. Over time, this can negatively impact thyroid function, adrenal health, and digestion—all of which are important for balancing hormones in women. If you're considering fasting, I recommend a shorter window of about 12 hours. For example, stop eating at least 3 hours before bed and have breakfast within an hour of waking up.

When it comes to carbs and cholesterol, it's time to put those myths to rest. Carbs are an essential energy source for the body and its mitochondria. Cholesterol is equally important, as it's the building block for all our s*x hormones. The real issue isn’t carbs or fats themselves, but rather overeating them, leading to a calorie surplus. It’s all about balance, not eliminating food groups.

11/26/2024

Hypothyroidism is estimated to impact 10-20% of US population, but only HALF of them know it!

If you are struggling to lose weight, your thyroid might be working against you!

Here are the most common mistakes people make when trying to lose weight if they are hypothyroid:

1/ Chronic dieting or under-eating:

Low-calorie diets (like 1200 cal/day) can lower T4-to-T3 conversion by up to 27%. 🚨

Your thyroid needs energy to function, and under-eating creates stress your body can’t ignore. Prioritize nourishment over restriction. 🍳

2/ Over-exercising:

As a PT, I am the biggest advocate of "Movement is Medicine", but too much of the wrong type can stress your HPA axis.

Tailor intensity & volume to YOUR hormones.

The adrenal and thyroid glands work together to regulate your metabolic function. So if you have high or low cortisol both of those imbalances are going to directly affect the thyroid gland.

I recommend running a DUTCH test which is my favorite way to clinically correlate the functionality of your HPA access and your daily free cortisol pattern 🧪

3/ Ignoring liver health:

Your liver converts up to 67% of T4 to T3.
A sluggish liver = sluggish thyroid.

Support your liver with:
•Sauna
•Hydration
•Minimizing alcohol
•Cutting seed oils and processed foods
•Look into a liver detox protocol

4/ Treating symptoms, not the root cause:

Hypothyroidism often coexists with adrenal imbalances

•Nutrient deficiencies
•Blood sugar issues
•Leaky gut

Your symptoms are clues. Dig deeper to uncover why they’re happening. 🔍

5/ Lastly, it’s a marathon, not a sprint.

Healing hypothyroidism requires addressing multiple systems: thyroid, adrenals, gut, liver, and beyond. Be patient and give your body the support it needs!

11/19/2024

All of these conditions share a common factor: they disrupt normal hormonal patterns that are essential for ovulation, making it harder for Ovulation Predictor Kits (OPKs) to accurately detect ovulation.

Specifically, they either:
Elevate LH levels outside of the typical ovulation window, causing false positives.
Cause hormonal imbalances that lead to irregular or anovulatory cycles, making it difficult to predict ovulation timing.

Affect the release of a mature egg despite the presence of an LH surge, leading to inaccurate readings or no ovulation at all.

In short, they all interfere with the predictable hormonal signals that OPKs rely on to identify the timing of ovulation, resulting in misleading or unreliable results.

Consider alternative methods or a combination of methods to track ovulation more accurately:
-Basal Body Temperature (BBT) Charting: Tracking your temperature each morning before getting out of bed can help you confirm ovulation after it occurs. A sustained rise in BBT typically indicates that ovulation has already taken place.
-Cervical Mucus Monitoring: Tracking changes in cervical mucus can provide clues about when you're most fertile. Around ovulation, cervical mucus becomes clear, slippery, and stretchy, similar to egg whites.
-Ultrasound Monitoring: For women undergoing fertility treatments or with more complex cases of PCOS or endometriosis, ultrasound can be used to monitor follicle growth and confirm ovulation. This method is often used in conjunction with medications like Clomid or injectable hormones.
-Blood Tests: Blood tests measuring hormone levels (like estradiol and progesterone) can confirm ovulation. A blood test for progesterone about 7 days after suspected ovulation can help verify if ovulation has occurred.
-Fertility Monitors: Some advanced fertility monitors track not only LH but also estrogen levels, giving a broader view of the hormonal changes leading up to ovulation. This can be more accurate for women with hormonal irregularities.

11/14/2024

You have heard the saying "1% better each day"

It can be a feature, but also a 'glitch'

You might not notice 1% improvement day over day, but if you look back 3 months later at all the progress you made, you can notice huge improvements.

The glitch is you won't notice a 1% decline each day until you wake up one day and say "Wow, I must be getting old"

Is eating unhealthy for 1 meal going to throw off your hormones? Is only getting 4 hours of sleep 1 night going to completely destroy your health?

Maybe not, but if you are consistently getting 1% worse each day, it will be compounded over time.

Most people don't realize how good they can feel because their body has 'adapted' to whatever symptom they are experiencing and they think that is their new normal.

11/06/2024

Beyond Blood Tests: The Power of Functional Diagnostic Testing🧪

There are different types of functional diagnostic tests (like DUTCH for hormone testing, stool tests for gut health, food sensitivity, etc.) that go beyond standard medical tests.

These tests can provide a more comprehensive view of health, they help in understanding hormone imbalances, nutrient deficiencies, or gut microbiome issues. These tests can help you tailor health regimes/eating habits more effectively.

10/29/2024

If you have these symptoms your hormones may be out of balance...

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