Pursue Wellness - Kelly Lutman

Pursue Wellness - Kelly Lutman I am a Certified Health Coach and bestselling author who uses Functional Medicine principles to help Contact me and let's talk about how I can help you.

It’s rare for anyone to get an hour on a regular basis to work on their nutrition and goals with a trained professional. As a Health Coach, I create a supportive environment that will enable you to achieve all of your health goals. I use functional medicine principals to identify the root cause of your symptoms and guide you in discovering how to support your body for healing. Have you devoted years to raising a family or building a career and now realize that YOU have been on the back burner? Are you noticing symptoms that hinder you from living full out? What would you have the freedom to do if you weren't managing a list of symptoms and limitations? My passion is to help people like you identify root causes of their challenges and reverse them so that they are free to live life fully. I have recently published my first book, From Diet to Edit: Discover Freedom in a New Approach to Food, which is an Amazon Bestseller. Get your copy at FromDietToEdit.com.

The end of the day can create a unique kind of pressure. You may feel tired, but your mind is still busy. Throughout the...
01/10/2026

The end of the day can create a unique kind of pressure.

You may feel tired, but your mind is still busy. Throughout the day, you've navigated conversations, responded to messages, and made half-decisions. You've adjusted, reacted, and filtered your thoughts. Even though the day has officially ended, your mind might still be holding onto all of it.

Before reaching for the next screen or task to distract from the noise, you could ask:

What still feels unfinished in me?
This simple ritual can help give the mind a job it actually knows how to do: reflect, categorize, and let go.

Here’s what it looks like:

1. Write down everything that’s still circling.
Letting thoughts spill out, filled with half-formed ideas, lingering questions, and forgotten responses. It's okay if it doesn't make sense.

2. Ask: Which of these actually needs me right now?
Sometimes, recognizing urgency diminishes its intensity, and sometimes it does not. This question helps distinguish what is truly urgent from what is merely noise.

3. Let your body close the loop, not your brain.
Once the words are down, step away from the desk, the couch, or the scroll. Engage in a physical activity that symbolizes the shift. Rinse your face. Dim the lights. Exhale intentionally, not to relax, but to facilitate a smooth transition.

This type of end-of-day pause isn’t meant to provide closure on everything.
Instead, it’s about helping your nervous system recognize that the day has come to an end. You no longer need to continuously think on behalf of others or manage everything around you.

When you genuinely feel this boundary, your mind naturally begins to quiet down.

01/08/2026

How do you start the year with a healthful reset? That’s what we are talking about today ….

01/08/2026

Happy New Year! It’s the time of the year when many of us are looking to recoaim out health after last year’s indulgences and holiday treats. Is that you, too?

Then I have one question for you …. What’s the big deal about fiber?

You too? At least 5 can be changed to 6 fairly easily!
01/07/2026

You too? At least 5 can be changed to 6 fairly easily!

Soups and stews often bring back memories -- whether it’s the aroma that lingers in another room or the warmth they prov...
01/06/2026

Soups and stews often bring back memories -- whether it’s the aroma that lingers in another room or the warmth they provide on a chilly evening. These comforting dishes are not only nostalgic but also beneficial for digestion. The combination of textures, temperatures, and the gradual blending of ingredients creates a nurturing environment for the gut to function effectively.

𝐅𝐢𝐫𝐬𝐭, 𝐡𝐲𝐝𝐫𝐚𝐭𝐢𝐨𝐧 𝐥𝐢𝐯𝐞𝐬 𝐢𝐧 𝐭𝐡𝐞 𝐛𝐫𝐨𝐭𝐡
Clear broths, bone broths, and gentle vegetable broths are rich in water and minerals that begin to break down nutrients even before they reach your mouth. Their gentle nature can soothe irritation in the gut lining, especially when digestion feels tense or reactive. A warm liquid glides through the digestive tract making it a better choice when your system is already sensitive.

𝐒𝐞𝐜𝐨𝐧𝐝, 𝐬𝐥𝐨𝐰 𝐜𝐨𝐨𝐤𝐢𝐧𝐠 𝐮𝐧𝐥𝐨𝐜𝐤𝐬 𝐟𝐢𝐛𝐞𝐫 𝐢𝐧 𝐤𝐢𝐧𝐝𝐧𝐞𝐬𝐬
When vegetables, beans, or roots are stewed for hours, their fibers become tender. Some tough fibers that might otherwise irritate become easier to break down and digest. Bitter roots release compounds that signal the body is ready for digestion. Every ladle of a well-cooked stew provides a variety of plants in a form that your gut has more time and energy to absorb and enjoy properly.

𝐓𝐡𝐢𝐫𝐝, 𝐟𝐚𝐭𝐬 𝐚𝐧𝐝 𝐩𝐫𝐨𝐭𝐞𝐢𝐧𝐬 𝐠𝐫𝐨𝐮𝐧𝐝 𝐭𝐡𝐞 𝐦𝐞𝐚𝐥 𝐢𝐧 𝐛𝐚𝐥𝐚𝐧𝐜𝐞
Soups and stews typically combine tender meats and gentle legumes with fats that emulsify into the liquid, such as olive oil, rendered fat, or coconut cream. These fats help buffer digestive enzymes and regulate the interaction between stomach acid and other foods.

𝐅𝐨𝐮𝐫𝐭𝐡, 𝐬𝐢𝐦𝐦𝐞𝐫𝐞𝐝 𝐦𝐞𝐚𝐥𝐬 𝐟𝐞𝐞𝐥 𝐬𝐚𝐟𝐞𝐫 𝐭𝐨 𝐭𝐡𝐞 𝐬𝐲𝐬𝐭𝐞𝐦
The gradual development of aroma, the change in texture, and the way heat softens acidity -- all these sensory experiences suggest that digestion may feel less daunting. For many people, this sense of predictability is just as important as any ingredient. When the body feels less on edge, digestion can often become more comfortable.

What do you like to put in your soup/stew?

There are times when a fully booked calendar feels exciting. And others when every notification, every “quick check-in,”...
01/03/2026

There are times when a fully booked calendar feels exciting. And others when every notification, every “quick check-in,” and every color-coded block starts to blur together, becoming a drain. This coming year, I’m focusing on protecting more space within the rhythm of my schedule, without needing to completely clear my calendar.

Here’s what’s helping me:

1. I’m scheduling buffers as if they’re actual meetings.
I’m setting aside ten-minute transitions between calls and allowing an hour of padding after social plans. This is about taking a moment to reconnect with myself before shifting gears again. It makes a significant difference between feeling pulled in different directions and feeling present.

2. I’m treating flexible days as non-negotiable.
If a day has fewer time-bound tasks, I’m committed to keeping it that way. This might mean saying no to last-minute requests or allowing a few things to move to tomorrow. I’ve learned that open space doesn’t stay that way unless I actively protect it.

3. I’m revisiting what “enough” looks like weekly, not just seasonally.
There are weeks when three items on my calendar feel light, while in others, even one event feels overwhelming. I’ve stopped using productivity as my baseline for capacity. Now, I check in with how much mental and emotional energy I actually have.

4. I’m not front-loading everything to “get it over with.”
In the past, I believed stacking too many tasks into Monday was a smart way to reset. Now, I prefer to let the week unfold gently. I schedule one meeting, one errand, or one priority, and then I see what else can fit. I still accomplish a lot, but I do it with more steadiness and fewer crashes.

5. I’m allowing slow replies without guilt.
Some texts sit unanswered for a day, and some emails for even longer, not because I don’t care, but because I want to respond from a settled place rather than a scattered one. And when others do the same, I understand it much better now.

None of these strategies are about simplifying my calendar to make it look better. They’re about transforming how I navigate it so that the calendar feels more like a helpful tool rather than a tide I’m being swept up in.

What are you looking forward to in 2026?And what are you glad to leave behind?
01/02/2026

What are you looking forward to in 2026?

And what are you glad to leave behind?

What's your score? What things have you not done that you have on your bucket list?
12/31/2025

What's your score?

What things have you not done that you have on your bucket list?

When your gut feels sensitive or reactive, you might notice it before you can clearly identify the cause. Perhaps you ea...
12/30/2025

When your gut feels sensitive or reactive, you might notice it before you can clearly identify the cause. Perhaps you eat a meal that seems fine at first, but later leaves you feeling bloated. Or you might experience a skin flare-up that doesn't correspond to anything you've eaten. There isn't one solution that works for everyone, but there are strategies to help your body settle, repair, and absorb what it needs without unnecessary discomfort.

1) Begin with warm, soft foods that don’t ask much of you
Slow-cooked root vegetables, squash, white rice, and long-simmered broths provide a quiet structure. They fill you up without overstimulating. These aren’t filler foods; they’re scaffolding—something your system can rely on while it rebuilds.

2) Use proteins that are easy on the gut
Consider poached chicken, soft eggs, or slow-cooked fish. Avoid heavily seasoned or grilled meats for now. Focus on how your body feels afterward—lighter, steadier, and more at ease.

3) Add gut-soothing ingredients in small, consistent ways
Consider trying a splash of cabbage juice before meals or adding fresh aloe to your morning smoothie. You don’t need to incorporate everything at once; a little goes a long way when your gut is already working hard.

4) Pull out common irritants for a stretch of time
Take a break from gluten, alcohol, processed oils, and added sugars, not as a restriction, but as a relief. Allow your gut to rest for a few days and observe how it responds.

5) Include nourishing fats that support repair
Ghee, olive oil, avocado, and coconut milk help maintain steady digestion and improve nutrient absorption.

6) Create a sense of pause at mealtime
Take a seat. Breathe in between bites. Focus solely on your meal. Recovery is easier when your body feels relaxed and unhurried.

It is easy to get caught up in decorations, shopping for gifts, parties and events, and food - oh, the foods of Christma...
12/26/2025

It is easy to get caught up in decorations, shopping for gifts, parties and events, and food - oh, the foods of Christmas. I'm hoping you don't overlook the real reason for the season ... it is Christ-mas, the birth of Jesus Christ. In Him we find peace, hope and love.

On the eve of Christmas, we've come to the end of the 12 Days of Christmas Self-care. Did you explore some of the activi...
12/25/2025

On the eve of Christmas, we've come to the end of the 12 Days of Christmas Self-care. Did you explore some of the activities that I outlined? What did you notice as you did them?

Comment below so that we can celebrate with you!

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