I’m currently two days into a 3-day water fast—yep, just water (well and black coffee:))! You might be wondering… why on earth?! Well, I’ve been dealing with a nagging hip flexor injury that just won’t seem to heal. It’s stiff in the mornings and flares up after walks or hikes. Honestly, it’s been bothering me for years. I first injured it chasing after my dog (total cartoon moment), and then re-injured it falling through a hole in my deck—don’t ask!
I’ve been practicing intermittent fasting for quite a while now and love how it makes me feel. Plus, it frees up so much time—no need to worry about making breakfast every morning!
Recently, I came across Dr. Mindy Pelz’s book, Fast Like a Girl, and was intrigued by what she calls the Immune-Reset Fast—a 72+ hour fast designed to help with chronic inflammation and pain from long-standing musculoskeletal injuries (sounds familiar, right?). Even better? She shares that longer fasts like this can trigger a stem cell surge that supports cellular repair and anti-aging. I mean, aging backwards while healing my hip? Sign me up!
So how’s it going?
Day 1 was a little rough. I’ve done several 24-hour fasts—I typically do them weekly or every couple of weeks for gut health and as a reset—but pushing past that mark was new. Day 2 honestly hasn’t been too bad. I had a stressful moment at work (which usually sends me reaching for a snack), but once I got home, I was surprisingly fine. I didn’t even miss dinner!
I’m super curious to see how I’ll feel tomorrow. I’ll be sure to report back and share what I’ve learned, especially if this helps ease my hip pain and gives me that youthful energy boost!
Thanks for following along—and if you’ve ever considered fasting for healing or anti-aging, I’d love to chat more about it!
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:
Inhale through your nose for 4 seconds
Hold your breath for 7 seconds
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.
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.
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.
Why You’re Not Tired Because You’re “Just Getting Older” — And What to Do Instead
Ever wake up feeling tired, sluggish, or just off… and chalk it up to “getting older”?
Here’s the truth: That low-energy, foggy feeling isn’t an unavoidable part of aging — it’s a sign your body is asking for a reset.
Your Daily Choices Matter More Than You Think
Everything you eat and drink… Every product you put on your skin… The air you breathe… The sleep you get… The love, gratitude, and connection you give and receive…
All of it has a direct and immediate impact on how you feel — from the moment you open your eyes in the morning to the quality of your sleep at night.
Want to Feel Better, Brighter, and More Energized?
The good news: it doesn’t take months or magic to start feeling better. In fact, you can feel a noticeable difference in as little as 10 days. But here’s what you need to know…
A Pill Won’t Fix It (And That’s Actually Good News)
Most people turn to their doctor when they don’t feel right — and while doctors are amazing for emergency or acute care, they’re not trained to address root causes of everyday issues like fatigue, mood swings, or inflammation.
Did you know most medical schools provide less than 25 hours of nutrition education in total? That means prescriptions often treat symptoms, not the underlying imbalances. And if a pill really fixed the issue — why would you need refills?
So, What Will Help?
It starts with what’s on your plate.
Here’s your 10-day reset:
✅ Cut out:
Ultra-processed foods
Packaged snacks loaded with additives
Sugary drinks and sodas
✅ Add in:
Real, whole, clean foods — fruits, vegetables, healthy fats, lean proteins, and lots of water
When you nourish your body with clean, unprocessed fuel, everything begins to shift: 💡 You think more clearly ⚡️ Your energy stabilizes 🌿 Your mood improves 😴 Your sleep deepens 💚 Your future self will thank you
And the best part? Even your taste buds will start to change — and soon you’ll actually crave the good stuff.
Start Small. Start Today.
No, it’s not aging. It’s a lifestyle — and it’s one you can transform. You are not stuck. You are not broken. And your best, most energized self is just a few mindful choices away.
Ready to feel better?
Start with what’s on your fork. Your body is listening — and it’s ready to thrive. 🌱
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.
If you’ve been struggling to make positive changes in your health and wellness, you’re not alone. Maybe you’ve tried diet after diet, started new habits, or made promises to “start fresh”—only to slip back into the same old patterns. It’s frustrating, and it might feel like sustainable health just isn’t possible for you.
But here’s what I’ve learned—both through my personal journey and working with clients: You can’t change your habits or health behaviors without first shifting the thoughts that come before them.
Every action is rooted in a thought. Our thoughts shape our feelings, and those feelings drive our choices. Whether it’s late-night snacking, skipping workouts, or feeling stuck in low energy—it all starts with your mindset.
The Mind-Body Connection Is Real
If you want lasting change in your body, you need to start with your mental and emotional health. That means looking at the stories you’re telling yourself. What do you believe about your body, your worth, your ability to change?
Take a moment to tune into your self-talk. Write down what you hear. Then ask yourself: Is this actually true? So often, we carry old beliefs or inherited narratives that no longer serve us—and they’re quietly holding us back.
When you begin to shift that internal dialogue—from judgment to compassion, from doubt to trust—you make space for real transformation. You start making choices from a place of respect and care rather than guilt or shame.
Wellness Begins With Awareness
Your body is not something to fix—it’s something to care for. Nourish it with real, whole foods. Prioritize rest. Choose movement that supports you. And above all, treat your body like the sacred home that it is.
True wellness doesn’t happen overnight, and it isn’t found in a quick fix. It happens through small, intentional shifts—one thought, one choice, one day at a time.
Ready to Shift Your Story?
If you’re looking to improve your health in a sustainable, personalized way, start with your mindset. Explore what’s holding you back, get curious about your patterns, and be willing to rewrite your story.
Because when you change your thoughts, you change everything.
WILD ROOTS VITALITY 