WILD ROOTS VITALITY

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  • Gut Health Gone Wild: Lessons from the Road

    Gut Health Gone Wild: Lessons from the Road

    Hey friends!

    Last week, my girls and I had the best vacation. We took a road trip to Niagara Falls and spent a few days exploring both the beautiful U.S. side and venturing into Canada. Believe it or not, this was my first time traveling out of the country—and it definitely won’t be my last! The falls were stunning from both sides.

    One of the highlights was the Maid of the Mist tour. Feeling the raw power of the falls up close was incredible—absolutely worth getting soaked! Thank goodness for the ponchos! The Canadian side felt a bit commercialized for my taste, but the girls loved it. And I have to say, the ice cream from Sweet Jesus might have been the best I’ve ever had. (Even though my stomach wasn’t thrilled afterward… I’m just not used to that much sugar and dairy anymore!)

    Then we ventured up to Acadia National Park—so beautiful! One day, we hiked up a mountain over rock scrambles… it was steep but the views from the top were absolutely worth it. The trip down was just as epic—more scrambling and even some ladders into a ravine. So cool! 🔥

    We actually started the trip off strong, food-wise. I packed healthy travel snacks—nuts, grass-fed meat sticks, crunchy veggies, Applegate lunch meat, cheese, and Simple Mills crackers. We even brought food to cook over the campfire like burgers and shrimp—so good!

    As the week went on, we ate out more, which was fine—we tried to stick to less-processed, more home-style meals. But let’s be honest: there was ice cream… and s’mores… and then came the 16-hour drive home. That’s where it all went downhill. We hit a fast-food place late in the drive, and I ordered a burger, fries, and a Frosty. Yikes.

    The next day, I felt awful—fatigued, foggy, bloated, and just off. I’m normally up early and working out before the day starts, but instead, I went back to bed. My energy was zapped.

    Here’s the deal: ultra-processed foods are typically loaded with sugar, which feeds the bad bacteria in your gut and disrupts your microbiome. That imbalance can lead to inflammation throughout your body—including your brain. Many of these foods also contain refined grains that rapidly convert to sugar, compounding the problem. Add in the genetically modified corn and wheat (which are often sprayed with glyphosate, a pesticide originally developed as an antibiotic), and your gut flora takes a major hit.

    This isn’t how I normally feel—and that’s why I’m so grateful for my usual clean, whole-foods lifestyle. Today, I’m back to basics: clean water, no gluten or added sugar, minimal dairy, and lots of gut-loving nourishment. It makes such a difference.

    Processed food and excessive sugar don’t just mess with digestion—they can cause fatigue, depression, aches and pains, brain fog, poor sleep, and more. No thank you!

    Next vacation, I’ll still enjoy a few local treats—I’m all about balance, not deprivation—but in moderation. I want to keep traveling, trying new things, and living fully for the next 50 years! And to do that, I need to fuel my body in a way that supports my health and vitality.

    Nourishment is the highest form of self-care. Give your body—and your gut—a chance to thrive. Choose real, whole foods over processed ones. You’ll feel the difference. And when you feel better, you’ll naturally want to make other healthy lifestyle changes too. You can feel strong, vibrant, and full of energy—at any age.

  • You’re Not Stuck: Rewrite Your Path

    You’re Not Stuck: Rewrite Your Path

    🎆 Declare Your Independence: Are You Living the Life You Love?

    This Independence Day, take a moment to ask yourself:

    Are you living the good life — a life you truly love?
    If not, what’s holding you back?

    Our ancestors followed a call for freedom—can you hear that same call within your own soul, nudging you toward a life you love and saying goodbye to old habits, toxic relationships, limiting beliefs?

    What if, each day, you took just one brave step toward a life that feels more joyful, more meaningful, and more aligned with who you really are?

    Think back to childhood — what made you feel alive and free?
    Now take a deep breath.
    Face your fears.
    Ask yourself:
    How do I want to feel — emotionally, physically, spiritually?

    Start there. Start small.
    Take intentional steps toward that vision.
    Your journey won’t be perfect — freedom never is. But it is possible.

    Remember:
    You’re not stuck… unless you choose to stay stuck.

    Every choice you make —
    What you eat, what you watch, who you spend time with —
    It all adds up to the life you’re creating.

    So this July 4th, light your own spark.
    🔥 Let go of what’s holding you back.
    🔥 Create a “stop doing” list — as powerful as any bucket list.
    🔥 Make space for the life you really want to live.

    Declare your independence — and start living the life you love.

  • “Feeling Frazzled? This One-Minute Breathing Tool Helps You Reclaim Your Calm”

    “Feeling Frazzled? This One-Minute Breathing Tool Helps You Reclaim Your Calm”

    When the Day Gets to You… Try This Simple Breathing Reset

    Ever have one of those days?

    You know the kind… where everything feels a little heavier, your mind won’t slow down, and your patience disappears before your second cup of coffee?

    Yeah, that was me today.
    I found myself stuck in a spiral of frustration and negative thoughts. I forgot to ground myself, forgot my tools—basically, I forgot me.

    But then I remembered something I always share with clients:
    You can reset your whole nervous system with your breath.

    Enter: 4-7-8 Breathing 🧘‍♀️

    This simple yet powerful technique was developed by Dr. Andrew Weil, a pioneer in integrative medicine.
    It’s known as a “natural tranquilizer for the nervous system”—and for good reason.

    Here’s how it works:

    1. Inhale through your nose for 4 seconds
    2. Hold your breath for 7 seconds
    3. Exhale slowly through your mouth for 8 seconds

    That’s one round. Start with 4 rounds and increase with practice.

    It may sound too simple to matter, but this kind of breathwork signals your parasympathetic nervous system (the calming one) to take over—slowing your heart rate, lowering cortisol, and calming racing thoughts. It’s like pressing the “reset” button.

    Why It Works

    Our brains are wired to scan for danger—thanks to a built-in negativity bias. This helped us survive in the past, but today it can make us feel overwhelmed, reactive, or anxious… especially on tough days.

    The 4-7-8 method gives you a moment to pause and reclaim control.
    You come back to the present.
    You soften your nervous system.
    You breathe through the stress instead of stuffing it down.

    What I Noticed Today

    After a few rounds of 4-7-8 breathing, I could actually feel my shoulders lower. My thoughts stopped spiraling. I could observe what I was thinking instead of being ruled by it.

    And once I created that space, I was able to ask the most important question:
    👉 “Is this thought even true?”

    That one shift helped me move from reactivity to calm… from frustration to compassion. And just like that, I could show up differently for myself and the people around me.

    Try It Next Time You Feel:

    • Anxious or overwhelmed
    • Reactive or triggered
    • Wired but tired
    • Unable to fall asleep
    • Emotionally stuck or overstimulated

    It only takes a minute. No equipment. No app. Just you, your breath, and the intention to reset.

    You Deserve a Calm Mind and a Regulated Body

    Your breath is free, always with you, and more powerful than you think.
    The next time the day gets to you—pause, breathe, and begin again.

    ✨ Your peace is only a few breaths away.

  • Wim Hof Breathing + Cold Showers: The Bold (but Worth It) Morning Reset

    Wim Hof Breathing + Cold Showers: The Bold (but Worth It) Morning Reset

    Supercharge Your Mornings with Wim Hof Breathing + Cold Showers ❄️💨

    A Simple Routine to Boost Energy, Immunity & Mental Clarity

    Let me tell you about one of my absolute favorite ways to start the day—one that leaves me feeling energized, focused, and ready to take on whatever comes my way.

    It’s simple, free, and doesn’t take long:
    3–4 rounds of Wim Hof breathing, followed by a 2-minute cold shower (at the end of my regular warm shower). I know, I know… you might be thinking, “There’s no way I could ever do that. Cold showers? Brrrr!” But trust me—it’s a total game-changer.

    Why I Started This Routine

    Like many of you, I used to wake up feeling groggy. Even after a full night’s sleep, I still needed a couple cups of coffee just to feel alert. But once I added this breathing and cold exposure combo into my routine, everything changed. I felt clearer, calmer, more energized—and most importantly, more resilient both mentally and physically.

    Now, on the days I skip it? I really feel the difference. I drag, I lose focus more easily, and I crave more caffeine and sugar to get through the day. It’s amazing how such a simple practice can have such a big impact.

    What is Wim Hof Breathing?

    Wim Hof breathing is a type of intentional breathwork that involves taking 30–40 deep breaths, then holding your breath after exhale for a set period of time. It’s repeated for 3–4 rounds.

    This technique:

    • Increases oxygen levels
    • Stimulates the nervous system
    • Can create a sense of euphoria and calm
    • Helps train your body to handle stress more effectively

    You can find guided sessions on YouTube or in the Wim Hof app—perfect if you’re new to breathwork.

    Why Cold Showers?

    Cold exposure is another powerful tool. That last 2-minute blast of cold water might feel intense at first, but over time, your body adjusts—and you’ll start to crave it.

    Benefits include:

    • Increased circulation
    • Reduced inflammation
    • Improved immune function
    • Faster recovery post-workout
    • Improved mood + alertness
    • Better sleep and reduced stress

    It also builds mental toughness. You start your day doing something hard—and that sets the tone for everything else.

    How to Get Started

    You don’t have to go all in on day one! Here’s how to ease in:

    1. Start with the breathing. Do 1 round, then build to 3–4 rounds over time. Always sit or lie down while doing breathwork—never do it in water or while driving.

    2. End your normal shower with 15–30 seconds of cold water. Gradually build to 2 minutes. You can even start with just your feet and hands and work your way up.

    3. Stay consistent. Try it for a week and track how you feel. Most people notice a difference within a few days.

    The Bottom Line

    This powerful combination of breathwork and cold exposure helps you start your day on the offense—not defense. Instead of relying on caffeine or pushing through grogginess, you’re giving your body what it truly needs: oxygen, circulation, stress resilience, and a natural energy boost.

    Ready to try it?
    I’d love to support you in getting started. 👉 DM me or email me if you want tips, encouragement, or a simple guide to follow.

    Your mornings can feel so much better—and so can the rest of your day.

  • “Your Body’s Not Broken—It’s Talking. Are You Listening?”

    Feeling “Off”? It’s Time to Look at the Root 🚿🧠
    How daily choices quietly shape how you feel

    Are you feeling a little off lately? Low energy, brain fog, nagging aches, digestion issues, or just not feeling like yourself?

    You’re not alone—and here’s the thing: jumping from specialist to specialist for every symptom is an outdated approach. Your body works as a whole, interconnected system. What you eat, how you sleep, your movement, stress levels, and even your relationships all influence your well-being.

    One System, Many Signals

    👉 One person might get migraines
    👉 Another, joint pain
    👉 Someone else? Skin flare-ups, bloating, or high blood pressure

    These symptoms are often signs of deeper imbalances—your body waving a flag. They aren’t random; they’re often the result of daily habits stacking up over time.

    Genes Load the Gun, Lifestyle Pulls the Trigger

    Your genes aren’t your destiny. What matters more is epigenetics—how your environment and behavior influence which genes are activated or silenced. That’s why two people with similar DNA can have very different health outcomes.

    Here’s something even more fascinating:
    You’re likely to reflect the health of the people you spend the most time with.
    Not because of shared genes—but shared habits.

    80% of Health Happens Outside the Doctor’s Office

    Let that sink in.

    If you want more energy, better focus, improved mood, and to prevent chronic disease—it starts with everyday choices. The small, repeatable ones.

    Where to Begin? Start Simple:

    💧 Drink more water
    🥗 Add a veggie to your plate
    🌞 Move your body in the sun
    🧘‍♀️ Breathe deeply and slow down for five minutes

    These tiny actions might not seem like much on their own—but done consistently, they change everything. More energy. More clarity. More joy.

    Your Health Shapes Your Life

    How you feel impacts every area—your work, your relationships, your resilience, and how you show up for those around you.

    When you care for yourself, you create a positive ripple effect that reaches far beyond you.

    So if something feels off, don’t just treat the symptom. Get curious. Look deeper.
    Small steps lead to lasting change.

    ✨ Choose what supports the life you want to live—starting today.

  • From Diets to Deep Healing: A Wellness Journey of Transformation and Purpose

    Like many women, I spent much of my life caught in the endless cycle of dieting. In my younger years, I chased the idea of “skinny”—as if fitting into a certain size equated to happiness. But as the years passed and life unfolded—especially after having my first child—I began to shift my focus. That’s when I discovered running, and not long after, the empowering world of strength training.

    Despite my efforts, I continued to struggle—not just with weight, but with persistent cystic acne. It wasn’t until a few years ago, when I made a major shift in my eating habits and cut out most gluten and grains, that I truly saw a transformation. The impact on my body and overall well-being was profound.

    Then life threw us a curveball. After a long stretch of unexplained illness, my oldest daughter was diagnosed with Sjogren’s syndrome—an autoimmune condition. The immune-suppressing medications prescribed made her incredibly ill, so I made a tough but intuitive decision: to throw them out. I knew we had to look deeper.

    As fate would have it, we were on vacation in Florida when we met an amazing woman at a natural health store. She pointed us in the direction of gut health, and everything changed. I dove headfirst into researching autoimmune diseases and nutritional healing. We began eliminating gluten, introduced supplements, and step by step, my daughter started to recover. There were still lingering symptoms, but one by one, we’ve addressed them.

    Then came menopause—a whole new challenge. My body ached, old injuries flared up, and nothing seemed to work. I tried everything from paleo to plant-based diets. But true relief came when I enrolled at the Institute for Integrative Nutrition. The most valuable lesson? We are all bio-individuals. There’s no one-size-fits-all when it comes to healing.

    One of the biggest hurdles for me was something seemingly small: the nightly glass or two of wine I had picked up during the pandemic. I didn’t realize how deeply it was affecting my energy, my mood, and my healing. Once I let go of that habit, everything began to change. My energy soared, mental clarity returned, and my body felt alive again. I combined this shift with intermittent fasting and occasional extended fasts, and that’s when things really clicked.

    Today, I’m on the cusp of graduating as an Integrative Nutrition Health Coach. This journey has changed me at every level—not just physically, but emotionally and spiritually. I’m stronger, more present, and more in tune with myself and my daughters than ever before.

    And now, I’m ready to help others. Because healing is possible. It doesn’t start with restriction—it starts with understanding, with compassion, and with taking the first small step toward listening to your body.

    If you’re ready to start your own healing journey, I’m here to support you. 💚


    If you’re walking through a tough moment right now—in your business, your motherhood journey, your health, your relationships, or spiritually—I want you to take a deep breath and feel this:

    On the other side of darkness is always light.
    On the other side of every challenge is growth.
    And on the other side of this mountain? A more evolved, more powerful version of you is waiting.

    I’ve been deep in it myself these past few weeks.
    Since Prince got sick, he’s been waking every 1 to 2 hours through the night to feed. It’s been a lot.
    A lot of me. A lot of giving. A lot of long, lonely nights.
    And in those moments—when I feel like I’m running on empty—I keep reminding myself…

    This will pass.
    I am strong.
    This is shaping me.

    Most nights, I lie there in the dark and pray.

    I ask for strength to get through one more night.
    One more feed.
    And I know…
    This season is building a stronger, more resilient version of me.

    So whatever your mountain looks like right now—
    Whatever challenge you’re facing—
    Say thank you.

    Thank you for the clarity this moment will bring.
    Thank you for the strength being built in the climb.
    Thank you for the woman emerging through it all.

    You’ve got this.
    You are never alone.

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