Root and Rising Wellness (2025)

07/08/2023

We have been working hard behind the scenes to give you more options for functional lab testing through our 1:1 Foundations Program! 🥳

It’s officially here and we are so excited to work with you!

If you have been struggling with symptoms like:

-constipation/diarrhea
-bloating/gas/reflux
-irregular cycles
-painful periods
-thyroid dysfunction
-autoimmune issues
-fatigue
-weight gain
-acne
-hair loss
-depression/anxiety

There may be more to the story and the typical advice of “eat better and exercise more” isn’t going to solve your problems.

Our program now includes an HTMA test AND either a DUTCH Test or GI Map based on your symptoms. Additional tests can be purchased as an add-on!

Swipe through the slides to read more about these tests and how they can help you get to the root cause of your symptoms 🫶🏼

We now offer monthly payment plans to make this as affordable as possible. Functional labs can truly make the difference in your health struggles. Click the link in our bio to schedule a free discovery call ❤️

03/07/2023

If you’re feeling the heat this summer, here are a few tips to help you feel fulfilled while still allowing the slower pace of summer to run its course. Reset, recoup, relax before moving back into the next season of life.

23/06/2023

PMS has been normalized in our society and we are here to let you know that it doesn’t have to be that way! If you experience heavy cramping, very heavy bleeding, extreme mood swings and bloating, etc, there could be underlying hormonal imbalances going on.

Here are few tips of how you can support balancing your hormones and decreasing PMS symptoms:

➡️1. Building your meals around getting adequate protein (you should be shooting for at least 100 grams per day).

➡️2. Eating enough carbs in the form of seasonal fruits and root veggies. Carbs support healthy thyroid function, and if we restrict them, it can throw our hormones off balance.

➡️3. Limiting PUFA’s or polyunsaturated fats. Avoiding PUFA’s altogether is nearly impossible these days, but if we cook most of our meals at home and replace canola oil with ghee, coconut oil, butter, or olive oil, we can make a big impact!

➡️4. Include Vitamin E rich foods or add in a daily supplement. Vitamin E is a powerful antioxidant that can help counteract excess estrogen and the impacts of too many PUFA’s in our diet.

➡️5. Adding in a daily raw carrot salad. Carrots are rich in fiber and can help the body eliminate endotoxins, bacteria and excess hormones.

Remember, the female body operates on a 28 day cycle, and it is normal for our hormones to shift throughout our cycle. But if we are experiencing excess estrogen symptoms or PMS symptoms, it is worth a deeper look. Perhaps making a few of these changes can support you in having painless periods!

Next we’ll talk about cycle syncing and how to support your body/hormone balance throughout each phase of your cycle.

What questions or comments do you have?

07/06/2023

Here’s the low down on OVULATION and why you should care about it, even if you aren’t trying to conceive!

Most people think your period is the main event of the menstrual cycle - but it’s actually ovulation 💫

Some benefits of ovulating:

-better mood
-reduces anxiety & inflammation
-increases libido & thyroid function -helps maintain weight
-improves hair, skin & nail health

Read through all the slides for more info, and ways to improve your ovulation! 🌹

24/04/2023

Our bodies are so intelligent.

They are working to keep us alive every second of every day.

But there is an epidem!c of chronically fatigued people who are told their labs came back with low iron. Then they are put on an iron supplement and feel good for a minute. Then back to chronically fatigued and maybe some new issues like weird infections, gut issues, hormone imbalances, auto!mmun@ diseases…

What if we told you that iron supplement is the exact opposite of what we truly need?

Between the iron fortified food we have been bombarded with since the 1940s, and the glyphosate that has depleted our copper, our iron recycling system has taken a hit!

There is much more to iron status than a lab value. Swipe through to read about how the iron recycling system works.

Let us know in the comments! What questions do you have about iron?

13/04/2023

We focus a lot of attention on nutrient dense food over here! Have you ever wondered what makes a food actually nutrient dense?

They have a high mineral and vitamin content, but we also look at if we can actually ABSORB these nutrients 🥚🥛🥩🍓🥑🥭🫐🥕🍠🧄🧅🍅🌿🍵

When we consume foods like nuts, seeds, and raw vegetables in excess (we’re not anti-vegetable over here 😉) it can put a burden on our digestive system and over time lead to thyroid and hormonal dysfunction.

Focusing on getting adequate protein through a variety of animal based food like grass-fed beef, wild caught seafood, raw dairy, organ meats, healthy fats from coconut oil, olive oil, and butter, and a mix of carbohydrates from mineral-rich ripe fruit, and well-cooked vegetables will nourish your body on a cellular level.

This type of nourishment reduces stress, improves thyroid function and helps your digestion and liver run optimally.

Let us know! Do you incorporate any of these into your meals?

18/03/2023

The thyroid gland is a crucial hormone-producing endocrine gland that plays a major role in your metabolism, growth, and development. The thyroid is situated at the base of your neck and releases hormones into the bloodstream that control numerous bodily functions, including energy expenditure and heart rate.

One of the most important things we can do to support our metabolism is to support our thyroid and adrenal function.

If you’ve been under-eating, restricting carbs, or fasting you could be depleting your thyroid function.

If you’ve been feeling any of the following symptoms, your thyroid could need some support.

A way you can tell if you’ve been eating enough is to calculate your Total Daily Energy Expenditure.

Meal pairing/balancing is also a useful tool to make sure you’re getting the right amount of protein, fat and carbs with each meal and snack. We’ve listed some examples of each macro nutrient to choose from!

What questions do you have for us? Leave them in the comments! 🫶🏼

20/02/2023

When your metabolism is healthy and firing, you feel GOOD!

But when it has slowed down, everything can feel challenging 😖

If you feel like you struggle with the opposite of these signs…

-cold hands & feet
-constipation
-dry skin/brittle hair
-afternoon slump/wired at night
-irregular, painful periods & pms

Then your metabolism may need some love!

Check in with your body - do you feel like your metabolism is FIRING or SLUGGISH?

11/10/2022

Is your metabolism thriving or taxed? Our body does a great job of giving us early warning signs if we are willing to observe.

◽️Metabolism is the process of converting the food we eat into energy. Almost all of our basic functions like digestion, breathing, muscle building, and hormone production are all impacted by our metabolism. We can see symptoms pop up that impact our periods, skin, hair, nails, body temp, pulse appetite, and digestion.

🔺Some things that can cause a slow metabolism are chronic dieting or under-eating, stress, poor sleep, vitamin and mineral deficiencies, some prescription medications, and over or under exercising.

🔺These 5 metabolic markers can give you a great clue as to whether your metabolism is working for you or if it’s on the fritz ➡️

04/10/2022

We’re slowly re-emerging from a week that we will remember forever, after experiencing the impact of Hurricane Ian. We are grateful to have had minimal damage to our personal properties, but our area and just south of us bore the worst of the storm. We spent time gathering supplies and donations for those displaced by this disaster. Thank you all for your patience, thoughts and prayers during this time!

We still wanted to post some content for you all about prioritizing nutrient dense foods to support your mineral balance, which in turn supports your metabolism!

We love to start with vitamin and mineral rich foods FIRST before tackling supplementation (after all, not all supplements are created equal and many of us are blindly supplementing).

When crafting a nourishing meal, remember to include quality protein, as most of us (especially women) struggle to get enough protein into our meals. Be sure to include roots and fruits (potatoes, squash, carrots, beets, cherries, kiwi, avocado, etc.), as well as adrenal cocktails, raw carrot salads, bone broth and collagen, daily. On a weekly basis you can add things like shrimp, cod, oysters and liver for a big boost of vitamins and minerals!

Most importantly: eat what you love! If there’s something you’re forcing down, remember that you want to take pleasure in what you eat, which is just as important in providing nourishment to your soul/body!

What are your favorite nutrient dense foods? Like, share, and comment to let us know!

14/09/2022

Just a reminder that what you look like on the outside doesn’t always reflect how you feel on the inside 💫

The pic on the left was in 2020. 10-15 lbs lighter. Mostly plant based, dairy, egg, and gluten free, dabbled with IF and low carb, and doing HIIT workouts 5-6 days per week plus teaching yoga 10-12x per week.

I was super lean and had abs, but I always felt like my abs or glutes weren’t defined or big enough. I was probably eating 1200-1400 calories per day and after getting off the pill, my periods were super irregular and ranged from 37-50+ day cycles. Horrible PMS, no libido, I couldn’t p**p and dealt with intense bloating, nausea, and stomach cramps. Then my hair started falling out in clumps after 🦠

I was praised for how I looked and how disciplined I was with my eating, and honestly that felt great. But on the inside I felt like I was dying.

The symptoms kept getting worse even though I was doing all the “right things”. I started tracking my temps and realized I was running really cold. That lead me to look deeper into my health. Why was I still feeling like s**t? I tried *literally* every supplement out there for hormonal imbalances, gut issues, spent thousands of dollars on tests and labs, and everything was in “normal ranges”.

Once I ran an HTMA on myself I realized I was in complete burnout mode and my body was beyond depleted in my minerals. My body had no spark plugs! My metabolism was seriously struggling and my symptoms were it crying out for help.

I stopped my HIIT workouts and allowed my body to rest. Focused on daily walks, bike rides, and yoga. I gradually increased my calories and reintroduced carbs and focused on my foundations. Nourishing my body with minerals. Slowly incorporating nutrient dense foods like liver, raw dairy, and ripe fruit.

Within a month of these changes, I ovulated on day 19 of my cycle! The previous cycles I maybe ovulated on day 28-30 if at all. And I had NO pms breast tenderness for the first time ever. I think I called and was almost in tears I was so excited 🤩

Continued in comments! ⬇️

06/09/2022

Let’s talk about CALCIUM! ✨

It’s one of our main macro minerals and helps maintain pH in the body. Did you know 95% of calcium is located in our bones and teeth?

Calcium works closely with minerals, so when we’re chronically stressed or depleted, our Calcium can get out of whack.

Some of our favorite Calcium sources:

▫️raw dairy
▫️pearl powder
▫️well cooked greens
▫️bone broth
▫️eggshell powder

Swipe for more information ➡️and let us know below! What questions do you have about Calcium?

Click the link in bio to schedule a complementary discovery call to see if our 1:1 program is a good fit for your health goals! ❤️

25/08/2022

Let’s talk about MAGNESIUM! ✨

Magnesium is one of the most important minerals for your health. It’s responsible for over 3,000 enzyme reactions in the body (among many other things! Swipe for more)

✨Looking at your minerals as a whole is important - because if you run out and down a bunch of magnesium when your sodium and potassium are low, you’ll feel like 💩

✨We recommend boosting sodium and potassium levels with daily m adrenal cocktails and potassium rich foods (see previous post) then trying a magnesium spray or lotion topically. After a few months of consistent use, you can try working your way up to an oral supplement.

Some of our favorite magnesium brands:

💎topical spray & flakes for the bath: .minerals

💎magnesium bicarbonate: use code=ROOTRISE for a discount!

💎magnesium glycinate & malate:

Not medical advice ✌🏼

05/08/2022

BEEF LIVER ✨

Organ meats - especially liver - are some of the most nutrient dense food on the planet!

Most of us are not eating a nose-to-tail diet so we’re missing a lot of these healing foods like organ meats, bone broth, etc.

Liver has so many nutritional benefits, and can replace your synthetic vitamin supplements 🙌🏼

It doesn’t have to be intimidating! Start slow. And if the thought of liver makes you 🥴 - we’ve been there too. But we’ve have personally seen such huge benefits and now it’s a staple in our diet.

Swipe to read the benefits and our favorite sources ➡️

Let us know! What questions do you have about liver?!

02/08/2022

We’re continuing our mineral discussion and next up is…

SODIUM!🧂

This can be a confusing topic because we see a ton of conflicting information out there. Decrease salt. Increase salt. Salt causes high BP. Salt makes you puffy and gain weight. Salt is bad for your heart 😵‍💫

Here’s the breakdown:

🔺Salt is actually anti stress and helps decrease the production of stress hormones like aldosterone. When we consume too little salt, our adrenals go into overdrive pumping out more stress hormones. This can cause the kidneys to lose potassium at a high rate.

🔺Sodium and potassium are meant to be in balance. We see SO many clients with depleted potassium (from low carb diets and restricting potassium rich foods mostly). When potassium is too low and we add in a bunch of salt, we can see things like elevated blood pressure and fluid retention. Work on the foundations!

🔺Quality salt matters. We love a high quality sea salt, and . Avoid iodized salt & pink Himalayan salt if possible. Adding daily adrenal cocktails, high quality trace minerals, and focusing on potassium rich foods are a great way to bring sodium and potassium into balance 🍌🥑🥥🍉🥔🍊

Let us know! What questions do you have about sodium?

25/07/2022

To kick off our mineral series, we’re going to talk all things POTASSIUM!

We see depleted potassium in most of our clients. Many mainstream diets (especially low carb or diets that fear fruit) and chronic stress are usually the culprits.

➡️Swipe to read how to improve your potassium levels!

Focusing on mineral balance and nourishment are the pillars of our 1:1 program. If you’re interested in digging deeper into your levels and addressing the root cause of your imbalances, let us know! Schedule a free discovery call by clicking the link in our bio 💌

19/07/2022

RAW CARROT SALAD 🥕

You’ve seen us chat about this amazing salad in our stories, so swipe to read what it’s all about!

Try adding in this salad every day for a month, and notice any changes you see to your digestion and next cycle ❤️

Let’s us know below! What questions do you have about the raw carrot salad?

05/07/2022

“What should I be eating!?”

This is probably the question we receive the most. And we get it! There’s so much information out there on what to eat. High carb, low carb, vegan, intermittent fasting, carnivore, eat for your blood type, and manyyy more! 😵‍💫

We believe in eating a balance of mineral rich protein, carbs, and healthy fats every 3-4 is optimal for balancing your blood sugar, supporting your thyroid & metabolism.

Focus on these as much as possible:

✔️locally grown
✔️whole foods from the earth
✔️meat is organic, grass-fed/wild caught
✔️home cooked

This graphic is just an example an meant to be used for inspiration 😉

If you’re coming from months or years of restricting, dieting, low carb, etc. take this SLOW. Almost all of our clients who have a sluggish metabolism have a history of fasting, going low carb, food restriction and/or extreme dieting.

👏🏼your metabolism can be restored! You just need to give it the proper fuel and make some lifestyle shifts. In order to see lasting changes, you have to play the long game. It’s not a sprint (aka not a 30 day detox)

When we work with clients 1:1, we do a deep into your health history and use an HTMA test to give us an idea of how your body is handling stress, your mineral status and how well your adrenals and thyroid are functioning. All of this information helps us create a customized protocol to help nourish your body, restore your metabolism and THRIVE 🔥

Click the link in bio for more info on working 1:1 with us ❤️

Root and Rising Wellness