Kristen Bruton - Certified Holistic Health Coach

19/05/2025

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13/05/2025

5 Small Steps That Can Radically Improve Your Health

You don’t need a complete lifestyle overhaul to feel better. Start small. Stay consistent. Watch what happens.

1. Morning sunlight
Aim for 10 minutes of natural light within an hour of waking. It resets your circadian rhythm, boosts mood, and supports hormone balance.

2. Walk after meals
Just 5–10 minutes of light walking helps regulate blood sugar, reduce bloating, and improve digestion.

3. Drink a full glass of water before coffee
Hydration first supports adrenal health, digestion, and energy—before you add stimulants.

4. Breathe with intention
Try 3 deep breaths before eating or when stressed. It tells your body it’s safe, which supports better digestion and nervous system regulation.

5. Go to bed 30 minutes earlier
Quality sleep is where your body repairs, hormones reset, and your mind clears. Protect it like it’s medicine—because it is.

Your health changes when your habits change.
Start small. Stay steady. Big shifts follow.

03/05/2025

01/05/2025

🌿 Reintroducing Myself🌿

Hi, I’m Kristen -a Certified Holistic Health Coach dedicated to helping you feel vibrant, resilient, and truly well.

Since 2015, I’ve navigated the challenges of Hidradenitis Suppurativa (HS), a painful and often misunderstood condition. Through nearly a decade of trial, error, and self-discovery, I’ve learned to put my HS into remission by addressing the root causes and nurturing my body’s innate healing abilities.

Genetic and functional testing was a breakthrough for me. I discovered key markers linked to:

- Sulfur sensitivity (rs705703, rs234706)
- Histamine intolerance (rs2070586)
- Leaky gut, detox imbalances, and bacterial overgrowth

This insight helped me understand how certain foods, supplements, and routines affected me. By identifying the supplements my body needed, I was able to calm symptoms, repair tissue, and restore balance.

Now, I’m entering a new phase of healing: focusing on body composition—with my genes as the guide. These markers are helping me understand how my body handles food, detox, stress, and fat storage on a deeper level.

For example, my BDNF gene shows I may have reduced levels of brain-derived neurotrophic factor, which affects motivation, mood, and metabolism—so I’m incorporating specific types of exercise like interval training and outdoor movement that are known to help increase BDNF naturally.

I’m also supporting this gene nutritionally with foods that promote BDNF expression—like wild blueberries, omega-3-rich salmon, turmeric, green tea, and dark leafy greens. These choices aren’t random—they’re mapped to my genetic blueprint and my body’s unique needs.

Every adjustment I make is a strategic step toward building a body that’s no longer stuck in survival mode. I may not be where I want to be yet—but I’m gaining more energy, strength, and clarity as I move in the right direction. This isn’t about chasing perfection; it’s about aligning my lifestyle with how my body was designed to function at its best.

To support others, I’m currently crafting flexible online coaching programs designed to fit your schedule, needs, and bio-individuality. Because wellness shouldn’t be a luxury—everyone deserves to thrive. Whether you’re navigating a chronic condition or just want to feel more at home in your body, I’m here to walk alongside you.

Comment “I’m ready” below to join my 1:1 coaching waitlist, or send me a DM to chat about your goals and take the first step.

- Kristen💖
Your Holistic Health Friend & Healing Companion🌱

25/04/2025

That symptom? It’s a signal. Let’s dig deeper.

22/04/2025

❗️I need your help💖

Has anything I’ve shared—information, insight, or even a product—helped you on your health journey?

Maybe it was a podcast I recommended, a shift in mindset, a verse that brought clarity, or info that led you to a supplement, a food swap, or a new daily habit.

If something I’ve shared made a difference in your healing, growth, or understanding, I’d love for you to share it with me—whether in the comments or a quick message.

I’m gathering a few stories to encourage others who are just starting to ask questions or feel ready to take that next step toward wholeness.

Your voice could be the exact thing someone else needs to hear.

Thank you for letting me be a small part of your walk toward deeper health and truth

22/04/2025

Teach Us Tuesday: Recommended Podcast🎉

This week’s podcast recommendation is a must-listen.

In this episode of Steven Bartlett’s “Diary of a CEO,” he interviews Dr. Nathan Bryan, one of the world’s leading experts on nitric oxide—a molecule that silently powers your energy, blood flow, heart health, and even brain clarity.

Most people don’t know that this tiny gas influences blood pressure, sexual health, athletic performance, focus, and longevity—and the kicker? Our bodies naturally make less of it as we age.

As a holistic health coach, I believe real wellness comes from supporting what your body was designed to do. This conversation breaks down how we unintentionally block nitric oxide (think: mouthwash, antacids, poor breathing habits)—and how we can restore it through food, movement, and lifestyle.

My favorite takeaway: something as simple as chewing your leafy greens and breathing through your nose can completely shift your nitric oxide levels—and your health.

Listen here: https://open.spotify.com/episode/29KVqFv8vGQUnSKwDZ3M1Y?si=y7JES9HjSYawDpLZ1HowvQ&context=spotify%3Ashow%3A7iQXmUT7XGuZSzAMjoNWlX

The Diary Of A CEO with Steven Bartlett · Episode