The Wellness RN

02/03/2026

Getting your energy back isn’t about doing more.
It’s about doing the right things in the right order, at a level your body can actually support.

Most people aren’t failing because they lack willpower.
They’re just doing things out of order for where their body is right now.

If you’ve been feeling tired, foggy, or not quite like yourself,
I offer a free 15-minute clarity call to help you decide what comes first, and whether functional medicine–informed health coaching is the right next step.

01/22/2026

Wintering.
This cold weekend is a great time to send “safety signals” to your body—so you don’t feel so braced for whatever comes next. Warm up. Slow down.

Want more like this? Get my Wellness RN Notes — link in bio.

12/31/2025

In spite of how trite it is, January is actually a great time to recommit to yourself. ,

12/23/2025

This time of year asks a lot...of your time, your energy, your patience.

Give yourself permission to rest.
Speak to yourself the way you would to someone you love.
Soften around the "shoulds."

Kindness is the gift that keeps giving: to you and everyone around you.

Happy Holidays to you, my beautiful online companion.

12/17/2025

Self-care is harder when you're doing it alone. Who are your partners, advocates and cheerleaders?

12/09/2025

You don't have to feel excited about self-care to do it.

Get that walk in today.
Buy some produce after work.
Hit the sack early tonight.

You got this.

12/05/2025

Our smartphone apps are designed to entertain, but they can over consume our time and energy.

Try this:
1. Turn off non-essential notifications.
2. Move social apps off your home screen.
3. Switch to grayscale mode to make doom-scrolling less tempting.

When your phone gets dull, your actual life may become more vivid.

12/01/2025

Optimized for your wellness needs. , https://loom.ly/KmqkMqY

Get your life back Book a free phone call who is the wellness RN?Heather Ratliff is a Registered Nurse. She works with clients as a Health Coach using a Functional Medicine approach. NURSEAssessEducateCoordinate care HEALTH COACHMotivationBehavior changeAccountability FUNCTIONAL MEDICINEEvidence bas...

11/26/2025

I recently heard a Sufi practitioner say that "observing the beautiful yields gratitude."

This holiday season, you don’t have to force thankfulness, just notice something beautiful.

When we notice beauty, the body softens.
The breath deepens.
And gratitude follows.

I'm grateful for you. And so thankful.

11/20/2025

New: Targeted Health Coaching & Focused Consults

Not everyone needs (or wants) a full functional medicine workup — sometimes you just need a clear conversation and a plan.

I’ve opened a limited number of new patient sessions designed for people who:
- Want to optimize wellness but aren't really sick
- Need guidance and accountability to move forward
- Have a specific concern (fatigue, digestion, sleep, hormones, etc.)

These sessions are a more affordable way to work together — blending education, practical next steps, and personalized coaching rooted in functional medicine principles.

Whether you’re trying to make sense of your symptoms or just want to feel better in your own body, this is a chance to start where you are.

11/17/2025

Cognition (thinking, planning, executing) runs on chemistry: blood sugar, oxygen, sleep. These all affect how clearly you can think. When those systems are stressed and you feel foggy or scattered, your brain may be asking for better living conditions.

1. Try a gluten-free trial (2–4 weeks).
For some people, gluten triggers inflammation that crosses into the brain, affecting focus and mood. A short elimination can clarify whether consuming gluten part of your fog picture.

2. Breathe like your brain depends on it...because it does.
Breathwork increases oxygen delivery and calms the stress response. Try five slow breaths, in through the nose for a count of four, out for six. Repeat often.

3. Sleep deeply.
Deep sleep clears metabolic waste from the brain through the glymphatic system. If you’re under slept, cognitive clutter piles up fast.

11/12/2025

Metabolism is how efficiently your body converts what you take in (food, water, oxygen) into energy for living your life. A slowed metabolism is the body’s protective response to stress, undernourishment, or chronic inflammation.

When metabolism is sluggish, you might feel these signs:

1. Low or fluctuating energy
2. Weight gain or resistance to loss despite effort
3. Cold hands and feet, or feeling chilled often
4. Brain fog, low mood, or lack of motivation
5. Poor recovery from exercise or illness

3 Ways to Turn Metabolism Back Up

1. Eat protein early in the day to prevent “energy shortage” signals in your body. Start your day with at least 25–30g of protein to stabilize blood sugar and turn on thermogenesis.

2. Build muscles because they are metabolically active. Add strength training, walking, or any movement that uses large muscle groups daily.

3. Prioritize recovery. Sleep, stress regulation, and relaxation are metabolism’s reset buttons. When cortisol stays high, your body downshifts energy production for protection.