Mountain Rebalance

11/19/2025

🌀 Finally, one place to put it all together

Your community for understanding your changing biology, nourishing your body, supporting the roots of midlife health, and making changes that actually stick

Find clarity, direction and support

🌀 This is for midlife women who care about health - find your people

New affordable membership available for a limited time

🌀Doors are open- get the clarity you’ve been craving

Comment ‘Finally’ and I’ll send you the info or link in bio for more

11/18/2025

😵‍💫Perimenopause and early menopause can feel confusing and frustrating as you move through the phases

🤩When you understand your body and where you are in the process you can find tools that work AND you take agency in your health and become the expert of you

🌀 Get the exact framework you need to make it happen in my new 15 minute masterclass -
The Thinking Woman’s Guide To Midlife Health

Comment YES and I’ll send it to you

See you there

11/13/2025

Comment 🍎 and I’ll send you the printable recipe and my how-to video

🍎making this tastes good, feels good, and smells amazing

🍁Stewed apples ingredients
6 apples, peeled, cored, sliced
1/2 cup water
2.5 teaspoons cinnamon
Pinch of sea salt
Optional- maple syrup to taste
Optional toppings- MCT oil, chia, flaxseed, h**pseeds, almonds

🍁Put on favorite playlist. 🎶 Add first 4 ingredients to saucepan and cover. Cook 20-40 minutes until soft. Dance. Smash apples and enjoy warm or cold with optional toppings

Enjoy the smell, taste, and short chain fatty acids 💪🏼💪🏼

Save for later. Try making with a pal for extra fun!!

NEW- Thinking Woman’s Guide To Midlife Health ✨

11/11/2025

🍎Chef-Nutritionist Traci Prendergast shares useful tips for setting up your pantry for health in midlife.

We all know how important the periphery of the grocery store is with produce and proteins, but we talk less about is the middle section of the grocery store where our pantry items come from.

Traci is here to help! She shares so many tangible pearls of wisdom

I’d love to know what pantry items you love that support health in midlife. Share below and listen to the latest podcast episode Midlife Wellness in the Mountains- Setting Up Your Pantry

Comment PANTRY and I’ll send you the episode or you can find the link above

Thank you,

11/07/2025

🌀Everything changes when you back it up and address the roots of midlife health

Perimenopause stops being something that just happens to you — and becomes something you can influence, understand, and optimize so you feel your best.⁠

🌀It’s that sweet spot where powerful science meets the wild feminine

🌀And it feels incredible to confidently take agency and align with your biology

⁠Ready to map it out? Download your Midlife ROOTS Map now.

👇 Comment ROOTS and I’ll send it your way

11/03/2025

10/30/2025

🧙‍♀️ So many women tell me they are too busy to eat breakfast or that they don’t have a fast solution to get enough protein and loads of colorful plant fibers

This simple breakfast checks all the boxes and you can grab it in five seconds from your fridge

This breakfast will keep you full, support your metabolism, mood, brain, gut, hormones, and check all the boxes

Pick a day and make four of them for the week.

Making this took me under two minutes

💪🏼I’ve tracked this meal with my continuous glucose monitor and even adding honey I do not get a high spike.

Ingredients-
1 cup Greek yogurt
1 Tablespoon pumpkin seeds
1 tablespoon sunflower seeds
1 tablespoon h**p seeds
Honey
Blueberries
Blackberries
Strawberries
you could add Chia seeds or flaxseeds for more fiber and minerals.

Happy Halloween

🧙‍♀️No more excuses, witches

🌀 if you’re a midlife woman who cares about health follow along for more tips and science backed tools to support optimal health

and don’t forget to eat breakfast, especially on Halloween

10/29/2025

🌀Here’s how-

Feed Your Microbiome 🦠
Your gut bacteria help regulate estrogen metabolism, mood, and inflammation.

👉 Eat colorful plants, fiber, and fermented foods to boost microbial diversity.

Support Your Thyroid 🔥
Your thyroid sets the pace for metabolism and hormone balance.

👉 Include selenium (Brazil nuts), zinc (pumpkin seeds), and iodine (sea veggies).

Balance Blood Sugar 🍓
Fluctuating estrogen can make blood sugar spikes hit harder.

👉 Pair carbs with protein and fiber to keep energy and mood steady.

Heal Digestion 🌿
If you’re not breaking down and absorbing nutrients, the great food you are eating won’t work for you.

👉 Eat slowly, chew well, and include bitter foods to stimulate enzymes and bile.

Reduce Inflammation 🔥➡️✨
Research shows reduced inflammation can improve perimenopause symptoms

👉 Focus on omega-3s (salmon, flax), colorful veggies, herbs, and quality sleep.

Honor Your Circadian Rhythm 🌞🌙
Your hormones dance to your daily rhythm.

👉 Get morning sunlight, eat at consistent times, and prioritize sleep.

Eat to Support Estrogen Detoxification 💃
Your body needs to clear used hormones efficiently to stay in balance.

👉 Include cruciferous veggies (broccoli, cauliflower, kale), fiber, and hydration to support liver and gut detox pathways.

🌀 If you care about health and want to work smarter to improve how you feel and how you age be sure to follow for more and share with a friend who you want to grow old with

10/27/2025

🌀How do you decide to move your body when you’re not feeling like it?

😫There are a lot of days I don’t feel like moving my body!!!

🏊‍♂️ Today is one of them! Today I’m doing my super short high intensity workout for the week

Occasionally it’s clear when I need to listen to my body and rest- so I do

But most of the time I’m just making excuses or thinking about things too much and finding reasons not to do it 😬….

🌀I have 2 tricks that make it easy-

1. Make a clear plan for the week. Write it down, being flexible on the days, but clear on the workouts.

2. Put my shoes on and get out the door (I’ll let myself think about if I want to do it while I’m moving, not before)

💥Getting shoes on and out the door is often the hardest part!! When I start debating myself before it’s never good.

99% of the time I feel better once I’m into it. On the rare occasion I really don’t feel good I let myself change course

🌀Getting smarter about moving my body and polarizing movement in midlife has changed everything

I’m feeling stronger and more balanced than ever 🙏

Aligning my movement with my changing hormones, biology and with the roots of midlife health has been key, and having these tricks to gettin ‘er done help!

🤔Anyone else struggle to get out the door some days??? 🙋🏻‍♀️

What helps you?? Share your tips 👇

🌀Polarizing movement to align with our changing biology is something we work on at The Empowered Midlife Method

If you’re woman who cares about health check it out

10/24/2025

🌀 I swear, the older we get the harder we laugh…

And the topics are both deeper than ever AND more immature than ever - anyone else notice that??

Hormone changes seem to give us a broader range of everything.

And maybe it is because we all stop giving less fcks about everything

I’m still loving this aging thing!!

And I’m still laughing after this ride with my pals today

🌀 If you need a dose a friend medicine pick up the phone, make some plans and make it happen.. dont wait for an invitation

🌀Although there are definitely some ups and downs, I am welcoming this midlife hormone change with open arms

I am digging the feeling of being more connected to ME

Anyone else feeling it?

10/23/2025

🌀 Nourish yourself - Feel and age your best

A straightforward, holistic, and functional way to eat for perimenopause and menopause health

A new program with no fluff or fads

Clear and practical tools to save you time, cut the overwhelm, and bring you clarity

🌀 This is part of The Empowered Midlife Method but is now available on its own

Limited time price

Click the link, see you there- You’re future self will thank you