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Mindful Health, Rosemount, MN (2025)

11/16/2025

Sunday evenings used to come with a kind of background noise I couldn’t turn down. I would feel the week start to close in before it had even begun. Now, I treat this time differently. Not as a final chance to catch up, but as a quiet edge I can soften into. 🙂

1️⃣ I dim the lights around the house
Instead of going room by room, turning things off, I think of it as setting the tone. Softer lighting helps signal that the momentum of the day is tapering. It’s a subtle shift that helps my system recognize I’m done being on.

2️⃣ I make something warm to drink
Usually, an herbal tea. I drink it slowly, often standing in the kitchen without multitasking. It gives me something simple to focus on while the rest of the evening settles around me.

3️⃣ I check in without trying to plan
I keep a notebook nearby, but I’m not filling it with tasks. I ask myself what I’m actually needing -- more sleep, more stillness, a little more clarity around the edges. I write down a few guiding thoughts, not as rules but as reference points for the week ahead.

4️⃣ I prep one small thing for Monday
Sometimes I clear off my desk. Sometimes I chop vegetables or refill the olive oil bottle. The task isn’t the point. What matters is choosing something that reduces friction for future-me without adding pressure to now-me.

5️⃣ I go to bed earlier (or actually on time!)
I’ve learned not to wait until I’m completely spent. I give myself permission to end the day without needing to maximize it. No scrolling, no last-minute replies, no mental bargaining. Just a slow wind-down into rest.

It’s a rhythm I’ve grown into, one that helps me meet the week with more presence and less reactivity. The world moves fast enough. I’ve found that Sunday nights don’t need to. ❤️

✨ Knowledge is power when it comes to your hormones. Watch my Perimenopause & Menopause Made Simple Masterclass today and start feeling more confident in your body.
👉 https://www.mindfulhealthwithlori.com/masterclass

11/15/2025

Sometimes, it’s not about the big moments; emotional clutter can sneak up on us in subtle ways. 😳 It might feel like a low buzz in the background -- a racing thought that pops up at bedtime or a tight feeling in your chest that lingers, even when everything seems fine on the outside.

This buildup can happen slowly and often goes unnoticed at first. 🙂 Our bodies tend to send signals long before our minds catch on. So, it’s important to pay attention to those little cues.

Here are a few ways I notice when it’s time to clear some internal space👇

✔️ Loops that won’t close
Old arguments. Unfinished conversations. Unspoken worry about something weeks away. When my mind keeps circling the same story, it’s usually a sign that something wants attention.

✔️ A sense of tightness that has no name
I notice it in my shoulders or jaw. Sometimes in my gut. It’s the physical residue of thoughts I haven’t made room to feel yet.

✔️ The pull to distract
When I scroll without really seeing anything, or snack without being hungry, it often means there’s something I’m trying to avoid. Noticing that urge is often more useful than resisting it.

✔️ Foggy thinking, stalled decisions
If simple choices start to feel heavy, or I can’t tell what I want, emotional buildup might be clogging the system. It’s like too many tabs are open in the background, draining quiet energy I didn’t realize I was using.

✔️ Feeling tired in ways rest doesn’t touch
Not just sleepy, but energetically flat. Like no amount of napping or doing nothing seems to recharge me. This kind of depletion often points to emotional weight I haven’t unpacked.

💁♀️ I don’t always clear it all at once. Sometimes it helps to write things out before bed, just to name what’s floating around. Other times, I check in mid-afternoon and ask, “What feels unfinished today?” That question alone can loosen something.

Emotional clutter doesn’t always look like a breakdown. Sometimes it’s the way the body holds what the mind hasn’t fully processed yet.💚

✨ You don’t need another complicated plan. You need simple tools that fit your real life. I help women reduce stress, boost energy, and feel good in their own skin again. Ready to take the first step?
👉 www.mindfulhealthwithlori.com/healthcoach

11/14/2025

Testosterone often doesn’t receive much attention in discussions about women’s health unless it's viewed as an issue to be reduced or suppressed. 🙂 However, when testosterone levels drop too low, they can significantly impact your energy, motivation, and even your connection to your body.

💁♀️ These symptoms may not present themselves in an obvious manner, but they tend to be consistent. When they are dismissed as mere signs of aging or stress, it can leave you feeling overlooked in your own experience.

Here are five signs that may indicate low testosterone levels in women and why they deserve your attention 👇

1️⃣ You’ve lost your edge without the burnout.
You might notice that a sharpness is missing. There's a clear-headed drive you once relied on that now feels dull or difficult to access. Although you’re still managing to function, your focus and mental energy may seem lacking.

2️⃣ Strength training results aren’t what they used to be.
You’re committed to your workouts -- lifting, pushing, and sweating. Yet, your recovery feels prolonged. Building muscle tone has become more challenging, and despite your consistent effort, your body isn’t responding as it once did.

3️⃣ Intimacy feels more like a chore or has fallen off your radar.
Desire used to feel natural, but now it requires conscious effort to summon. It may even be entirely absent, and you might find yourself unsure of when it disappeared.

4️⃣ You feel emotionally muted.
You’re not necessarily sad or anxious; instead, you might feel flat. You go through the motions of daily life, but your emotional responses seem distant -- as if you’re observing your life from a distance.

5️⃣ You’re noticing unexplained changes in your skin, hair, or body composition.
Perhaps your skin feels thinner, your hair is falling out at the roots, or you’re gaining more weight around the midsection despite maintaining the same diet and exercise routine. These changes can indicate hormonal fluctuations that warrant further investigation.

Testosterone is part of a broader hormonal landscape and isn’t separate from it. These signals aren’t always indicative of a crisis, but they are significant. By clearly identifying what you’re experiencing, you can better advocate for support that aligns with your body’s needs, rather than just conforming to general standards. 😊

✨ Knowledge is power when it comes to your hormones. Watch my Perimenopause & Menopause Made Simple Masterclass today and start feeling more confident in your body.
👉 https://www.mindfulhealthwithlori.com/masterclass

11/13/2025

🙋♀️ Certain foods do more than fuel our bodies -- they can also help soothe an overstimulated nervous system. When life feels hectic and overwhelming, the right choices in your kitchen can be the gentle nudge your body needs to regain its balance. Even the smallest adjustments to your diet can work wonders in helping you feel more centered and at ease.

These five ingredients can work quietly in the background, offering something steady beneath the swirl of a busy week👇

🫐 Wild Blueberries
Small, dense, and deeply pigmented. Tossed into yogurt or eaten straight from the freezer. These berries are rich in polyphenols and flavonoids that may support cognitive resilience and ease oxidative stress. They don’t promise a dramatic shift. Just a slow, protective hum that builds with time.

🎃 Pumpkin Seeds
Handfuls of magnesium, zinc, and healthy fats, all in one place. Keep a jar near your desk or sprinkle them over roasted vegetables. Magnesium is known for its role in neuromuscular balance -- something especially helpful when tension gathers across the shoulders or sleep feels fragmented.

🐟 Fatty Fish (Like Sardines or Salmon)
Not always a weeknight default, but deeply worth weaving in. Rich in omega-3s that may buffer against inflammatory load and help regulate mood signals. Try a tin of sardines on crackers with lemon and olive oil. Simple, salty, grounding.

🥑 Avocados
Soft, mineral-rich, and filled with B vitamins that support the stress response. Sliced into grain bowls, blended into smoothies, or mashed with a bit of sea salt and tahini. The fat content helps stabilize blood sugar, which can quietly steady emotional swings and mid-afternoon fatigue.

🥬 Fermented Veggies (Like Kimchi or Sauerkraut)
Just a forkful on the side of lunch. Tangy, bright, and rich in live cultures that feed your gut microbiome -- which, in turn, communicates with your brain. Especially helpful when stress begins to show up in digestion, appetite, or mood lability.

This journey isn’t about strict restrictions or harsh cutbacks. Instead, it's about discovering little ways to strengthen your foundation. 💚

✨ You don’t need another complicated plan. You need simple tools that fit your real life. I help women reduce stress, boost energy, and feel good in their own skin again. Ready to take the first step?
👉 www.mindfulhealthwithlori.com/healthcoach

11/12/2025

There’s a reason you may feel sharp and open one week, then disconnected or emotionally raw the next -- even if there hasn’t been any significant change in your life. 🙃 Estrogen plays a crucial role in this, affecting not just physical symptoms like bloating or breast tenderness, but also your emotional state.

💁♀️ Estrogen helps regulate serotonin, the brain chemical associated with mood, motivation, and emotional balance. When estrogen levels fluctuate, serotonin levels often change as well.

Here are some common ways this can manifest in your daily life 👇

☑️ Loss of Interest
You may notice that activities you usually enjoy no longer spark joy. While it’s not exactly depression, you may find it harder to connect with what once excited you. This can occur when estrogen drops quickly, such as after ovulation or during perimenopause.

☑️ Increased Sensitivity
Minor comments or situations that previously didn't bother you might suddenly feel significant. A missed text, a partner’s tone, or even small changes in plans can feel more overwhelming. This isn’t about being overly dramatic; it reflects a shift in how your brain processes information.

☑️ Restless Sleep
Even if you’re getting sufficient sleep, you might feel groggy in the morning or wake up at odd hours, like 2 a.m. Estrogen affects the quality of our sleep and our ability to cycle through different stages of rest.

☑️ Heightened Cravings
You might find yourself seeking out comfort foods, particularly those high in sugar or carbohydrates. This isn’t a lack of willpower; your brain may be looking for a quick serotonin boost. That extra handful of granola or spoonful of nut butter may feel necessary rather than optional.

☑️ Decreased Emotional Resilience
You may still be present and engaged, but it requires more effort. When challenges arise, it may feel harder to recover. Your emotional "fuel tank" feels emptier than usual.
Understanding how estrogen interacts with serotonin won’t eliminate these feelings, but it can help reduce the self-blame often associated with them. You are not broken for feeling different at various points in your cycle or during hormonal changes.

🙂 Sometimes, it’s not just about mindset or motivation; it’s influenced by chemical and physical changes that are a natural part of being human. Approaching these shifts with curiosity rather than judgment can help you respond more gently when your body needs it the most.

✨ Knowledge is power when it comes to your hormones. Watch my Perimenopause & Menopause Made Simple Masterclass today and start feeling more confident in your body.
👉 https://www.mindfulhealthwithlori.com/masterclass

11/11/2025

Some nights, sleep feels far off, especially if you are in perimenopause or menopause. 😴 The lights are low, the room is quiet, but my thoughts are still pacing. It’s not always worry. Sometimes it’s leftover momentum, like an email I didn’t answer, a headline I wish I hadn’t read, or a plan I keep adjusting in my head.

Over time, I’ve learned that what helps isn’t forcing myself to unwind, but meeting my body where it is and gently shifting the pace. 🙂

Here’s what that looks like for me 👇

✅ A few slow breaths before anything else
Before I try to reason with my thoughts, I start with breath. A long, slow inhale through my nose, then a longer exhale through my mouth. I’ll do that a few times without trying to “fix” anything. It softens the edge I didn’t realize I was carrying.

✅ A light source of warmth
If the room feels cold or I’m restless under the covers, I’ll step into a warm shower. The weight of water, the shift in temperature, the quiet break from screens -- these elements create just enough contrast to mark the transition toward rest.

✅ A familiar tea I associate with night
Something herbal, sometimes chamomile. Not because of its properties alone, but because I’ve had it enough times to associate the taste and scent with slowing down. I’ll hold the mug for a while before I even drink it. The warmth helps more than I expect.

✅ A return to the body, gently
Instead of wrestling with thoughts, I move my focus to my body. Noticing how the mattress supports my weight, how my jaw feels, whether my shoulders are still bracing. That kind of attention doesn’t eliminate the thoughts, but it changes my relationship to them. They feel less urgent when my body starts to feel safe again.

💁♀️ I don’t always fall asleep quickly. But these rituals shift the tone of the night. They remind my system that it’s okay to slow down, even if my mind hasn’t caught up yet.

✨ Knowledge is power when it comes to your hormones. Watch my Perimenopause & Menopause Made Simple Masterclass today and start feeling more confident in your body.
👉 https://www.mindfulhealthwithlori.com/masterclass

11/10/2025

Midlife? Please. We’re just getting started. Long live the queenagers!

Kampa Sisters - ages 54-66!

11/10/2025

You don’t always need a fancy trail, a stunning view, or a whole afternoon to enjoy nature. 😊 Sometimes, just a simple moment spent in the outdoors can help ease the tension in your body, even on the busiest days.

These little moments don’t require a lot from you -- they just invite you to be present and soak it all in. 👇

✔️ Bare feet on real ground
Dirt, grass, sand, gravel. The uneven texture underfoot does something that a flat floor can’t. It wakes up the lower body, softens the breath, and gives the mind something concrete to notice.

✔️ A tree that holds your attention
Not because it’s the biggest or most beautiful, but because it slows you down. Maybe it’s the ridges in the bark, the shape of the leaves, or how the light threads through the branches. Staying with it for even a minute helps quiet mental clutter.

✔️ Wind across your skin
When the air moves over your arms or across your face, your system registers a cue that you’re part of something larger. It can interrupt the tight loop of internal focus and widen your awareness.

✔️ Watching small patterns in motion
The way water moves in a puddle. A bee tracing the edge of a flower. Shadows flickering through a fence. These small, fluid visuals pull the nervous system out of rigidity and into rhythm.

✔️ Looking out, not down
Gazing past the horizon or even toward a distant building line gives the eyes a break from close-range strain. It can settle the vagus nerve, ease facial tension, and create a sense of internal space.

✔️ Letting your shoulders drop as you listen
Birdsong, rustling trees, or the faint hum of insects -- natural sound often carries no urgency. Just letting it in without needing to name it or chase it shifts the body toward rest.

Ten minutes outside won’t solve everything. But it might change the way your body holds the hour that comes after. 💚

✨ You don’t need another complicated plan. You need simple tools that fit your real life. I help women reduce stress, boost energy, and feel good in their own skin again. Ready to take the first step?
👉 www.mindfulhealthwithlori.com/healthcoach

11/09/2025

Carbohydrates are not the enemy in menopause. 🙂 However, your hormones are influenced by how you consume them throughout the day. When your blood sugar spikes too quickly, your body compensates first with insulin and then often with cortisol. Over time, this back-and-forth can create tension that your system must work hard to manage.

Here’s how to eat carbohydrates in a way that supports steadier energy, better mood regulation, and less hormonal chaos 👇

1️⃣ Pair them with grounding nutrients.
Instead of consuming carbohydrates on their own, combine them with protein and fat. This helps them move through your system more slowly. For example, a slice of sourdough bread topped with eggs and avocado affects your body differently than a slice with jam. The combination changes how your body processes the food, impacting how full you feel, how soon you experience a crash, and how your insulin reacts.

2️⃣ Time them according to your nervous system needs.
Your body handles carbohydrates best when it is not under stress. If your morning is frantic, wait until you’ve eaten something stabilizing before reaching for a muffin or fruit. In the late afternoon, when cortisol levels dip and you might instinctively reach for sugar, pay attention. You may need more balanced carbohydrates at lunch or earlier in the day to avoid that 4 p.m. crash.

3️⃣ Focus on texture and satisfaction, not just macros.
Carbohydrates that feel comforting can be just as important as those that meet nutritional standards. For instance, a roasted sweet potato with ghee and sea salt may benefit your nervous system more than a low-carb snack bar. When your body feels soothed and nourished, your hormones often respond positively.

4️⃣ Make room for them in the evening.
Consuming quality carbohydrates at dinner, like roasted root vegetables, rice cooked in broth, or lentils, can support melatonin production and help you sleep more soundly. This is especially important if you experience anxiety or restlessness at night; such nourishment signals your system that it’s okay to relax.

Carbohydrates do not work against your hormones when they are part of a balanced and thoughtful approach. The key is not restriction, but attunement -- understanding when your body genuinely benefits from them and what additional foods can help create a more gentle experience. 💚

✨ Knowledge is power when it comes to your hormones. Watch my Perimenopause & Menopause Made Simple Masterclass today and start feeling more confident in your body.
👉 https://www.mindfulhealthwithlori.com/masterclass

11/08/2025

💁♀️ Your kidneys are constantly working in the background, filtering about 50 gallons of blood a day -- roughly the full volume of your blood every half hour, according to the National Kidney Foundation. But subtle signs, like fluid retention, fatigue, and mental fog, can sometimes signal that these quiet organs could use some support.

Here are three ways to care for them through simple, everyday choices:

1. Drink water with attention, not pressure. 💧
Kidneys depend on fluid to clear waste efficiently, but there’s a difference between staying hydrated and pushing past your body’s natural rhythm. If your urine is a pale straw color, that’s usually a good indicator that your fluid intake is on track. For some people, that’s six glasses. For others, more or less, depending on weather, movement, and metabolic needs. The goal isn’t to hit a magic number, but to stay tuned in.

2. Let your meals lighten the load. 🍽️
Kidney-friendly eating doesn’t require a restrictive overhaul. What helps most is building meals that ease inflammation and reduce metabolic strain. Think more of the foods that support your system over time -- berries tossed into breakfast, a handful of greens with lunch, roasted vegetables paired with fish at dinner. Less packaged sodium, fewer processed meats, and a gentler approach to protein overall can give your kidneys the room they need to function well.

3. Keep your body in motion—even gently. 🚶♀️➡️
Movement supports the organs by regulating blood sugar, balancing pressure, and keeping circulation strong. A walk after a meal, stretching while your tea steeps, dancing while the oven preheats -- small moments of motion add up. And they help move more than just your muscles.

Your kidneys aren’t loud. They won’t send sharp signals like a sore back or a pulled muscle. But when they’re supported, there’s often a soft shift -- less puffiness in the face, more clarity in the head, a steadier kind of energy. 🙂

✨ Knowledge is power when it comes to your hormones. Watch my Perimenopause & Menopause Made Simple Masterclass today and start feeling more confident in your body.
👉 https://www.mindfulhealthwithlori.com/masterclass

11/07/2025

When my thoughts are racing and my shoulders feel tense for no apparent reason, or when I just can’t seem to shake off that wired yet worn-out feeling, I’ve found it really helpful to begin with my breath. 😶🌫️ It’s something I can connect with, even when I don’t have the words to express what I’m feeling.

These are three approaches I come back to when I need to create a small shift 👇

☑️ A square rhythm to steady the edges
Inhale to a quiet count of four. Pause. Exhale for the same length. Pause again. The structure isn’t rigid, it’s more of a frame that holds attention. After a minute or so, I often notice my jaw isn’t clenched anymore. My gaze softens. There’s space again between thoughts.

☑️ A double inhale, then a full release
I take one deep inhale through my nose, then add a short second sip of air at the top. Then I exhale slowly, letting it spill out through my mouth. This one works best when I’m holding tension without realizing it. Something about that second inhale seems to catch the tightness. The long exhale does the rest.

☑️ A longer out-breath to meet what feels stuck
I inhale gently to a count of four, hold for seven, then exhale over eight counts. If I do two or three rounds without trying to perfect it, I usually notice my thoughts slowing. It helps when I’m trying to wind down, but my body hasn’t gotten the message yet.

I use them like small anchors. Sometimes I do just one round while waiting for the oven to heat up. Other times, I sit with them longer, especially when my mind feels scattered and I want something steady to return to. 😊

The breath is always there, but sometimes it takes a rhythm like this to remind the rest of me that it’s safe to land.

✨ You don’t need another complicated plan. You need simple tools that fit your real life. I help women reduce stress, boost energy, and feel good in their own skin again. Ready to take the first step?
👉 www.mindfulhealthwithlori.com/healthcoach

11/06/2025

🙂 Cortisol isn’t the enemy; it’s the hormone that helps you wake up, focus, and navigate the world with energy and structure. However, when its rhythm is disrupted, whether it spikes too high or doesn’t rise at all, you can feel it. Common signs include lingering fatigue despite coffee intake, anxiety without a clear trigger, and a sense of being unsettled or unanchored, even after a full night of sleep.

👉 One way I quietly support this rhythm is by stepping outside first thing in the morning -- barefoot if the weather and ground permit. In Minnesota, I’m very limited in the winter!

Here’s what this looks like in practice:

1️⃣ One minute outside before screens or caffeine:
Sometimes I bring my mug of warm lemon water or green tea; sometimes, I’m still in my pajamas. I step onto varying surfaces -- concrete, grass, dirt. It's simply about my feet touching the ground, my breath softening, and my brain slowly orienting to the day.

2️⃣ Letting light hit the back of my eyes:
I’m not trying to check a box. Instead, I face the sky and allow natural light to signal to my brain that it’s daytime. This light exposure helps anchor the cortisol pulse that should be rising in the morning, and it sets the internal clock for melatonin release later that night.

3️⃣ Noticing what the air feels like:
Whether it’s cool or humid, still or breezy, there’s something regulating about just noticing the sensations before taking in any information. This gives my body a moment to settle before it starts processing everything else.

4️⃣ Leaving the phone inside:
Even for just five minutes, I resist the temptation to check my phone while I stand outside. This absence of stimulation is important for the reset; it gives my nervous system space to ease into alertness without experiencing a spike in anxiety.

A few minutes of grounding may not completely resolve fatigue, but it does remind my body where it is, and sometimes, that small orientation can significantly shift how the rest of my day unfolds. 💚

✨ Knowledge is power when it comes to your hormones. Watch my Perimenopause & Menopause Made Simple Masterclass today and start feeling more confident in your body.
👉 https://www.mindfulhealthwithlori.com/masterclass

Mindful Health

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