A weekend of like-minded individuals, farm to table meals cooked by a private chef, hikes, lake-house lodging and connecting with so many amazing individuals. Today we recap our past spring retreat and all the things we loved, what were the main takeaways from our experience and our retreatants, our favorite parts, and what we look forward to bringing into future retreats.

Todays episode is based on being stronger, healthier and better together with your partner and loved ones. A huge complaint I hear all the time in clinical consults is how to get my partner on board for the health and wellness changes.

In this episode where I am joined by my husband, Nick, we dive into our health journeys together, tips for navigating optimal wellness as a couple, getting your partner on board with healthy living (tips and tricks, education, communication etc), working through traumas and life stressors, small and sustainable actions that you can start taking, preconception health for men and women (low tox lifestyle, important nutrients, sleep, stress)navigating eating and routines with different hormonal needs.

Proper hydration is a very important pillar of health, but are you over hydrated and under mineralized? We need proper mineral balance to absorb and utilize water at the cellular level. Minerals help support healthy metabolism, energy production, balanced hormones, thyroid production and so much more.

In today's episode we cover: how much water should you drink per day, whole food forms of minerals and electrolytes, my favorite clean electrolyte powders, all the buzz about adrenal cocktails; what are they, what do they support and how to make them.

Blood sugar control is crucial for healthy and balanced hormones. Signs of imbalanced blood sugar can include: acne, inconsistent or irregular periods, feeling hangry, needing to eat every 2 hours, fatigue/lack of energy, dizziness if haven't eaten

Todays episode dives into hormonal changes we can see with blood sugar imbalances and lifestyle and nutritional habits we can use to improve!

Whether you are a college or grad student or are looking for simple and tangible ways to work toward better health and healing while on a budget--then this episode is for you!

Progesterone is the key hormone for healthy fertility, regular ovulation, and also has positive impacts on our metabolism, mood, and has powerful anti-anxiety qualities! Many people I see in clinical practice are struggling with optimal progesterone levels.This episode will dive into knowing if you have low progesterone as well as troubleshooting the various root causes, diet considerations, lifestyle medicine and my favorite herbals to support!

Do you suffer from bloating, gas, skin issues, energy dips or stomach aches following meals? You might be suffering with intestinal permeability ie leaky gut or potentially a food sensitivity. BUT what is the root cause? Are food sensitivity tests the best for helping you establish the root cause of your gut issues? Tune into this weeks episode to hear my thoughts!

Sourdough is ancient preparation of wheat to make it more digestible, higher in nutrients, lower in anti-nutrients, high in gut supporting probiotics and lower in gluten content. 

This episode dives into tips on how to homestead this better belly, gut friendly bread at home! We will cover:tips on creating a starter, health benefits, where to get a starter if you don't create from scratch (cultures for health is a great resource) ,types of flour (organic wheat vs einkorn), How fermentation improves digestion and reduce anti nutrients found in grain ,things you can experiment with, What the fermentation and baking process looks like 

Today I interviewed interview Ally Owen, who is a trained Occupational Therapist who focuses on childhood nutritional behaviors. It was a pleasure to have her back on the show to cover all things motherhood and healthy baby development.

In this episode:

-improving healthy child development

-developmental issues like tongue ties, tongue position, mouth breathing vs nose breathing

-keeping it simple with baby registry--what are Ally's go to items

-are popular registry items creating issues with healthy development

-how to nutritionally prepare for postpartum

Animal based eating has gained tons of popularity in the last year and for good reason! Although I am not a fan of "fad" diets by ANY means, I think there are many awesome gut, hormone and nutrient dense components of the animal based diet.

Leptin is a hormone that helps the body feel full and satiated after a meal. Leptin resistance is also tied to our insulin. In this episode we cover:

-What is leptin

-how does it relate to your hormones and weight loss resistance

-how circadian rhythm impacts leptin and metabolism

-how to feel full and satisfied after meals to avoid cravings

Protein is incredibly important for a healthy metabolism, building lean muscle mass, hormone support, and is a great way to improve cravings.

Many people don't get ENOUGH protein. This episode walks through the amazing benefits of including enough of this nutrieint, the best sources and forms and how to find ways to add more of it into your diet .

Cold exposure has gained a lot of traction in the media and for good reason! Some of the health benefits include: improved metabolism. recovery support, feel good hormone release (dopamine), increased resiliency. increase in immune health, cold shock protein . improved circulation and lymphatic flow

Essential oils can be super helpful to have in your holistic medicine cabinet. Their benefits range from immune support, hormone balancing, antibacteria/anti-viral, mood support, sleep support and so much more.

In todays episode we dive into how to slowly increase calories to a healthy range depending on activity, age, etc and how eating more without gaining can be possible and potentially life changing to your health and metabolism (within healthy limits of course!)

Today's episode dives into all things to consider when keeping digestion healthy and bloating DOWN when on the go! 

Is drinking alcohol hurting your health and hormones? What can a sober or maybe soberish journey do for your health? Tune into found out my thoughts! 

Today I am joined my my FAVORITE local farm to table's GM, Ashley Coleman. We chat about things to look for in farm to tables, food/farm sourcing (local, sustainable etc), tips for eating local at home and so much more!

We only want the best for our fur babies! Sometimes we take their health more seriously than our own (jokes, but maybe that's true!) But we truthfully all want the best and we will do what it takes to give them a happy and healthy life.