Stop Guessing What Supplements you Need!

Have you ever taken a multi-vitamin or B complex that made you feel horrible?

Do you take digestive enzymes but still bloat?

Are you taking 20+ supplements because you’ve heard about all the great benefits, but unsure if you actually notice a difference?


What if I told you I have a way to eliminate the guess work and identify supplementation that you actually feel different taking?!


The Functional Clinical Assessment (FCA) is a tool I was taught during my Functional Nutritional Therapy Practitioner (FNTP) Program at the Nutritional Therapy Association (NTA).


Phew that was a mouth full but that’s where this all has stemmed from.


Why I love the FCA?

It allows me to communicate with your body to gather valuable information to assess your nutritional needs.


It eliminates the need for expensive testing which doesn’t always tell you exactly what you need.


It identifies organs under stress and allows us to prioritize support for those organs to be the most effective.


In other words, it allows me to identify nutrients that support your stressed out organs help balance and support other organs!


For example, recently I had a client do an hair tissue mineral analysis (HTMA) which indicated digestive support was needed.


If we were only using the HTMA results I would have recommended supplementing HCl.


Well during the FCA, HCl supplementation actually stressed the stomach more than with no support.


Through a little more digging we identified the stomach actually needed mucosal lining support!


Fantastic because had I recommended HCl supplementation, this client may have actually been in discomfort when taking the supplement because their stomach cannot handle the increase in acidity with a compromised mucosal lining, at this time.


The other side of that was, once we supported digestion we balanced their stress response!


Again their HTMA indicated that they were in a chronic state of stress that has led to exhaustion.


But once we supported their stomach, it actually eliminated their stress!


Stress covers such a broad number of things that actually cause stress for an individual.


Identifying what your number one stressor is key to helping bring balance to the body.


That’s why I freaking love the FCA.


It is unique and can tell you what nutrients your body needs today in order to support your body to meet your health goals.


So how is the FCA conducted?

The client lays on a massage table and I perform a series of palpation points that correlate with organs of the body.


A palpation is a specific point on the body that I apply pressure to in which you provide a rating between 0 and 10 (only pressure to really tender).


Once we have gathered information on all the points we can introduce nutrients to see what nutrients the organs need and which need to be prioritized over others.


Basically we identify which came first, the chicken or the egg, so eliminate having to do all the things and focusing our precious time on habits and supplements that will move the needle the most for you.


Wait explain what the FCA is though

Every organ is surrounded by a network – can be neuro (brain), vascular (blood vessel), or neuro-lymphatic.


When an organ becomes stressed, blood and/or lymph is shunted.


This collection of fluid takes up space at the organ and registers as tenderness in the body.


The points of the FCA were discovered by Frank Champman, D.O., Terence Bennet, D.C., and Robert Riddler, a chiropractor.


But how do you identify what nutrients are needed?

Your body communicates continuously with objects in its biofield.


This isn’t woo woo it is proven that every object has an energy field that interacts with other energy fields.


Your body’s nervous system is constantly scanning the environment.


Information is received and interpreted by the brain to send communication signals through the vagal nerve to your body’s organs.


By introducing a nutrient to the body, we are using the body’s innate ability to discriminate between what it needs, and what it does not need, in order to rebalance a specific problem be it a weak organ or a nutritional deficiency.


And the best part is we don’t have to do more expensive lab testing to see when a supplement is no longer needed.


The body will tell us when it is sufficient.


Have you worked with doctors who’ve ordered all the tests, and say everything looks great?!


And tells you to get more sleep and stop eating so much sweets?


But you still feel like shit and its impossible to sleep more with a little that wakes up multiple times a night!?


You need support!


But your need is different than my need so let’s ask your body what it needs right now to get its vibrancy back.


Schedule a free connection call to learn more about my programs.

Vitamin D Spotlight

So maybe you have heard that many individuals that have fallen ill over this unprecedented time are deficient in vitamin D and maybe you heard other countries handing out vitamin D supplementation.


I for one am stoked that they are finally publicly talking about nutritional deficiencies!


BUT!! And this is a big but, it is misleading to blindly have every single person supplement with vitamin D…


My concerns:

  1. Do you know what your body’s vitamin D levels are? I’ll get into issues below.
  2. Do you know there is a vast array of quality in supplements on the market? This will make more sense as you read the mechanisms in the body below, but if we are consuming low quality supps that don’t do anything for us, our liver needs to process it (detoxify) and our body needs to eliminate it. If we have a struggling liver (detox issues, think skin issues) and we have sluggish bowels (not pooping at least dailywe are over burdening our bodies.
  3. Do you know too much vitamin D can lead to dysregulation of calcium within the body? Do you experience weak bones, calcium deposits within tissues or arteries, or kidney stones?

Let’s get into it – vitamin D is a nutrient as well as a hormone (it sends messages to communicate). It has roles in bone health, immunity, and calcium homeostasis.


Our primary source of vitamin D is the sun. So yes, a lifestyle of being inside a majority of the day and wearing sunblock when we go outdoors primes us for vitamin D deficiency. It can be found in our food but these are foods we have been told to minimize or avoid – fatty fish, animal liver, and egg yolks. Milk has been fortified with vitamin D but we still have vitamin D deficiency….weird….

No matter what form of vitamin D we get – whether it is from sun, food, or supplements – it is not in an active form that our body uses. All forms MUST GO through 2 CONVERSIONS within the body:

  1. If from the sun, the sun reacts with a molecule found in our skin to make pre-vitamin D3
  2. First conversion takes place in the liver to get calcidiol
  3. Second conversion takes place in the kidneys to get calcitroil – this is the ACTIVE HORMONE that we need for optimal health
  4. Both the first and second conversions require magnesium

I am stressing this because, it doesn’t matter if you take D2 or D3, if your liver and/or kidney function doesn’t work! So yes, shielding ourselves from the sun is one problem, but so is the fact that we live in a toxic swamp leaving our livers and kidneys struggling.


And how many of you are stressed AF? Stress depletes magnesium…


I’m not trying to add to the fear. But I think it is irresponsible to make generalized recommendations for the population when it needs to be addressed individually. It is time we take responsibility for our health so we can be healthy and handle hiccups.

When it comes to vitamin D recommendations, mine are below. Without further testing, I will never OK supplementation.

  1. Get a minimum of 15 minutes outside. No sunscreen or SPF clothing – naked is gold standard. No sunglasses (your eyes play a role!) The darker your skin, the more exposure to sun you need (mother nature is amazing and if you think about skin color and ancestrally where they are located, you see those that are closer the equator needed more protection as they are outside more. Those further away aren’t outside as much and need to get as much vitamin D as possible quickly). Download the DMinder app on your phone to tell you the prime time to get outside for most vitamin D impact
  2. Consume vitamin D food sources – fatty fish (sardines with the bones), animal liver, lard, and egg yolks. Vitamin D is a fat-soluble vitamin, hence why you are seeing foods high in fat as the best sources! This also adds fuel to the fire, if you have been low-fat or non-fat, you not only are probably deficient but your liver is really struggling.

And if you suspect liver or kidney issues, let’s chat! Let’s do some testing to see what’s happening.

What is Nutrient Dense Food?

All this talk on social media about consuming nutrient dense food, having a meal that is nutrient dense, etc. but what does it mean?!


Consuming a nutrient dense, whole food diet is the foundation of the Nutritional Therapy Foundations.



Nutrient dense, whole food provides the fuel and raw ingredients the body requires to maintain health.


Food is not just about calories in, calories out.


We need to start thinking about food as fuel to our bodies as gas is to a car.


Without the proper fuel our bodies start slowing down and even though we may be slamming down the gas peddles the body just keeps puttering by.


What it means?

A nutrient dense, whole food diet means:

  • Consuming food as close to its original state as possible
  • Eating a diverse range of food
  • Eating locally and seasonally
  • Choosing organic over conventional produce
  • Choosing grass fed, pasture raised animal products fed a natural diet vs corn and soy-fed
  • Choosing wild-caught seafood over farm-raised
  • Soaking and sprouting grains, nuts, seeds, and legumes


Basically it is eating as close to nature as mother nature created with avoiding toxic chemicals man-made has created to create Frankenstein produce that bugs won’t even eat.


We are reducing the toxic burden / load and upping nutrient levels of amino acids, fatty acids, vitamins, minerals, polyphenols, and more.


A nutrient dense, whole food diet is required for optimal health.


Processed foods, like twinkies, donuts, pasta, etc. devour nutrient stores you may have and cause your body to work harder to achieve the balance it strives to always maintain.


Mostly because they are made with refined flours and sugars.


Refined means they have been stripped of beneficial nutrients so it is missing vitamins and minerals which are extremely important for your health.


Most minerals and vitamins must be consumed, your body does not make them.


And arguably, minerals and vitamins are the absolute foundation of our body and how it keeps working to keep our body functioning.


Food is not just about protein, carbohydrates, and fat.


Food companies try, really poorly, to fix what they have done by adding back in (fortifying) certain vitamins and nutrients.


But first these nutrients are synthetic, the poorest form available of the nutrient, that your body most likely doesn’t recognize, and needs to convert into an usable form by using already precious reserves of vitamins, minerals, and energy.


Second, they don’t add everything back in and nature isn’t dumb, it pairs things together nicely so that co-factors exist as minerals, vitamins, enzymes, and more all work synergistically together.


My favorite example being OJ or non-fat milk with vitamin D.


Vitamin D is fat-soluble meaning it needs to be consumed with fat to be utilized by the body.


How to start consuming a nutrient dense, whole food diet?

Overwhelmed at the thought of less processed food and more meats, veggies, fruits, legumes, and grains?


Start somewhere, don’t overhaul everything at once!


Start with one meal.


I recommend breakfast 😉 as it would hit multiple benefits but anyone, on any day will be beneficial.


A super simple way to hit this all for breakfast – an omelet.


What veggies do you like? Sauté those up or if you like them fresh add them fresh.


Don’t like omelets (I’m kinda with you there), do deconstructed!


Cook your eggs how you like them as well as the veggies you could have added to the side.


Lunch can be a big ass salad – grilled chicken, lettuce, and all the veggies you like fresh (like tomatoes or cucumber)and/or roasted (like butternut squash, parsnips, beets) with a homemade dressing (lemon juice, chopped garlic, and olive oil or dijon, maple syrup, apple cider vinegar, and olive oil).


Next step?

Already shopping primarily the perimeter of the grocery store?


Try hitting your local farmers’ market and aim to cook one meal that is locally sourced from in-season produce.


Try a veggie you’ve never had before.


Most of us probably eat the same 10 vegetables over and over.


Expand and try something new.


Variety will keep you interested but also provides a bigger array of nutrients in varying amounts.


Level up your legumes and grains

In an ideal world as I said earlier nuts, seeds, grains and legumes should be soaked, sprouted, and/or naturally leavened.


Are you soaking your rice before cooking?


Do you naturally leaven your flour before baking a cake?


Do you soak and sprout your nuts before consuming?


I would say this is last priority in the transition of a nutrient dense, whole food diet because it requires planning ahead and can be realy overwhelming when you are just trying to figure out how to cook more.


Don’t do this step unless you’ve conquered the first 2.


If you are here, message me for resources.


Need more guidance or feel like you have this down but you are still struggling with your goals?

Schedule a free Connection Call and tell me about it and I can tell you more about my 16-week program designed to help you with working towards your goals with tailored recommendations specific to you.

Raw Milk Coffee Ice Cream

Ice cream has always been a favorite of mine.


But it must be coffee!


I have no desire or care for any other flavor. Well except for sorbets.


Two super odd combos my husband makes fun of me for:

  1. Coffee ice cream and peanut butter sauce (my ultimate favorite)
  2. Coffee ice cream and raspberry sorbet (getting my son hooked on this one ha)


I could eat these 2 combinations all day long.


Why raw milk?

Ever since having kids, I only want them to have the best.


I don’t want to compromise their health in anyway.


That includes reducing processed foods that have been denatured and can negatively impact their body’s function and therefore health.


That doesn’t mean we never go out to get ice cream.


Raw milk is controversial, I get it.


But heating up food to remove potential harmful bacteria also kills nutrients and many beneficial attributes of milk.


It is actually a major factor for why individuals are lactose intolerant because during the process it kills enzymes naturally in milk that help you digest and break it down.


Pasteurized milk is absolutely necessary for milk coming from cows that live in nasty AF farms that include unsanitary living quarters, crammed in tight spaces, bacteria and disease are rampant.


But finding raw milk from a reputable local farm that is taking care of their animals as nature intended, giving them access to plenty of pasture and space to roam as well as feeding them a diet that their bodies know how to digest and utilize, is key.


Raw milk is full of bioavailable (recognizable and usable) nutrients.


it is loaded with fat-soluble vitamins A, D, E, and K (that I could argue is deficient in many individuals in today’s society), vitamin C (!), B2, B6, and B12, and an array of minerals, like calcium, phosphorus, zinc, and iron.


Milk can be a beneficial food that is full of beneficial nutrients so I want to ensure my kids are getting the best instead of inflaming their gut (and if you have been here for a while you’ll remember my son actually had a sensitivity to dairy for the first 2 years of his life to the point it was cut out completely and I would know exactly when day care slipped because he would not poop the following day because it inflamed his gut so much!)


Okay enough talk, to the recipe…


Raw Milk Coffee Ice Cream

What you will need:

Kitchen Aid Ice Cream Mixer Attachment (or something to make the ice cream) – make sure the bowl has been in the freezer for at least 24 hours!

Large bowl


Measuring cups and spoons

Rubber spatula

A freezer safe container (we use a bread baking pan usually but also recently got these pint size containers)



4 duck yolks, or 6 chicken

2 cups of raw milk (we usually use Shellbark Farm’s Raw Goat Milk)

1 cup of heavy cream (we use Seven Stars Farm’s Organic Heavy Whipping Cream)

1/2 cup of maple syrup

1 tablespoon of vanilla extra

2 packets of Four Sigmatic Instant Coffee Mix (we used the one with ashwagandha and eleuthero)


  1. Put your container that you plan on storing the ice cream in into your freezer.
  2. Separate the yolk and egg white (save the whites to add a protein boost to your breakfast).
  3. Whisk the egg yolks.
  4. Add the raw milk, heavy cream, maple syrup, vanilla extra, and instant coffee in with the yolks and whisk everything together.
  5. Set up your ice cream maker (go get the ice cream bowl out of the freezer and set up the Kitchen Aid with all the attachments).
  6. Add the mixture into the ice cream maker bowl.
  7. Secure everything.
  8. Turn the Kitchen Aid onto stir and let it do its thing for 20-30 mins.
  9. You want it to thicken and it will also start to increase in volume and spill onto the upper edges of the ice cream maker bowl.
  10. Once you have the consistency you want, take our your container from the freezer, turn off the machine, and transfer the ice cream to the container using a rubber spatula
  11. Put the container in the freezer for a few hours to harden. Right out of the ice cream maker you have “soft serve” but I prefer it harder.


And that is it! Now you’ll have about 7 cups of nourishing, nutrient dense ice cream.


Why you need Nutritional Therapy

Mold. Parasites. Heavy metals. SIBO. Hormone issues.


These are all the trendy issues I’m seeing all over the holistic wellness community the last few years.


I’ve stayed pretty mum on it but I’m at the brim with it.


Mostly because I’m getting messages asking for a second opinion on protocols addressing one of these, on my free time, with little to no health history or information.


My question to you, if you did a specific protocol to address one of these – mold, parasites, heavy metals, SIBO, or hormone issues – did it completely 100% resolve it?


Or did you temporarily feel better but slowly started feeling like crap again?


I ask because did you also address why mold, parasites, heavy metals, SIBO or hormone imbalance even became an issue in the first place?


They are not ROOT CAUSES!


Which I have also come to loathe that term.


Each of these issues has a connection to one or more of the Nutritional Therapy Foundations not working properly:

  1. Consuming a nutrient dense, whole food diet
  2. Optimizing digestion
  3. Regulating blood sugar
  4. Balancing fatty acids
  5. Balancing minerals
  6. Adequate hydration


Mold, parasites, heavy metals, SIBO, or hormone issues became an issue because one of these, probably more, need support.


Explain more please


Nutrient dense, whole food diet

The food you consume dictates the raw materials available for the body to function.

Raw materials are nutrients which will vary in your diet based on the type of foods you consume.

Your body need protein, fat, carbohydrates, minerals, vitamins, and more to work.

Did your problem arise because you are lacking nutrients to allow your body to function as needed to become resilient against these issues?



You need to break down your food into singular molecules to obtain those raw materials or nutrients.

Every cell of every tissue of every organ depends on the digestive system to provide the nutrients it needs to keep functioning.

Food that isn’t broken down irritates the gut lining causing inflammation and overworking the immune system (70% of the immune system resides in the gut!)

Undigested food feeds pathogens.


Blood Sugar

What goes up must come down.

If your blood sugar goes up too high, resources are used to quickly lower.

This also demands more nutrients to process all that sugar that is void of nutrients (quick way to use up minerals, like magnesium, and vitamins, like B vitamins).

If your blood sugar goes too low, the body is now in an emergency state to save your life, recruiting a lot of energy and nutrients to do so.

Your stress levels have a major impact to your blood sugar, taxing the adrenals, pancreas, and liver; confusing your pituitary that impacts your thyroid (energy levels and body temps) and prostate or ovaries (sex hormones).

The liver does a lot for you, including detoxifying your blood but is being overtaxed with continuously maintaining blood sugar levels.

This along with an inflamed gut from undigested foods can clog up the liver leading to a buildup of mold, parasites, hormone imbalances and more.



Fats are life!

The non-rancid ones and closer to a 1:1 ratio of omega-3s and 6s.

Fats require the digestive system to properly break down to be utilized by the body for cellular health impacting energy levels, hormone communication, and inflammation.

Sex hormones are made from cholesterol.



Every organ that is a player in hormones has a primary mineral it needs.

The thyroid is iodine, prostate is zinc, pancreas is chromium, and adrenals is copper.

Too much calcium can prevent thyroid hormones from entering the cell when there is not enough potassium in the diet.

Not enough salt can cause the adrenals to work harder to try to balance fluid between inside and outside of the cells.

Every heavy metal has a mineral antagonist that if you are deficient in a mineral that heavy metal has the opportunity to take over where that mineral should be.

A deficiency in selenium can lead to mercury toxicity.

Doing a heavy metal detox without replenishing your minerals FIRST can lead to some pretty nasty detox symptoms but also will quickly become a problem again if you were even able to get rid of the heavy metal you were targeting.



Think of a creek.

During a dry season that creek may start trickling.

Water becomes stagnant.

Bugs and bacteria build up.

Starts to smell.

Without adequate hydration all day long, the same thing happens to your body.

Blood becomes thick, difficult to flow hindering hormones to communicate freely or organs receiving nutrients needed.

Waste builds up in your cells.

You become constipated.


The missing piece is Nutritional Therapy!

I’m not saying mold, parasites, heavy metals, SIBO, or hormone issues aren’t a problem that needs to be specifically addressed, but they most likely are not the first thing that needs to be worked on because if the Nutritional Therapy Foundations aren’t in place those same issues will come back.


As a Functional Nutritional Therapy Practitioner (FNTP) I work with clients to address their health concerns by:

  1. Empowering you, the individual, to become knowledgeable about your own health so that you can take the reins and responsibility for your health. Not rely on someone else. That’s right, at the end of the day, I do not “fix you” whatever transformations happen is solely your doing.
  2. I use both nutrition / diet and lifestyle strategies to support you in the long-term.
  3. Help you achieve your health concerns quicker by identifying targeted nutrients your body needs now


So what is the one thing you need to do?

There is no one-size fits all approach!


Nutritional Therapy 1-on-1 provides the bio-individual support you need because what works for one does not necessarily work for you.


Each one of us has different nutrient deficiencies, lifestyles, stressors, jobs, family dynamics, environments, passions, activities, etc.


While yes every one of us is unique, Nutritional Therapy believes everyone needs to have these 6 foundations in place to experience optimal health.


And if you are like where the hell is stress management, movement, and sleep?!


They often get thrown into regulating blood sugar.


All 6 of these foundations are interconnected and impact each other.


If one is off, chances are another, if not all, are off.


An important difference of a FNTP is that we do not diagnose or treat. EVER


But we can be a fantastic member of your team.


I can evaluate your nutritional needs and imbalances using assessments and support you through the foundations to achieve your health goals.


It may seem ridiculous but if you are complaining of exhaustion chances are you need to start addressing your blood sugar first which may mean ensuring adequate food consumption throughout the day, eating animal protein at every meal, reducing the pasta, bread, and rice, and drinking enough water with electrolytes before taking a bunch of supplements.


If you complain of bloating, allergies, or autoimmune issues you most likely need to start addressing digestion which may mean sitting down for meals, chewing your food thoroughly before swallowing and drinking water away from meals while taking supplements to support digestion as it comes back online.


Notice how one included supplements while the other did not.


Supplements should be used to improve function by replacing, supporting, or helping.


They should always be accompanied with lifestyle habits that need to be implemented to not be reliant upon a supplement for life.


Supplements are exactly as they sound – to be an add-on to your life to support your goals at the given moment – not doing the work for you.


Ready to stop chasing symptoms, tired of not getting answers for why you feel the way you do, and get to the bottom of why it is all happening?


Schedule a free connection call to ask more about my 16-week program.

Supplement Review – Vimergy Magnesium Glycinate

A while back, maybe before summer started, I polled my IG audience regarding supplements they take every single day.


Over the next few months I’m going to review the supplements submitted for quality and if it is something I would take.


First up is Vimergy Magnesium Glycinate.


But first, what is magnesium?

Magnesium is one of the 4 macro minerals – calcium, magnesium, sodium, and potassium.


It is a cofactor for hundreds of enzyme reactions which are the catalyst (think the spark plugs, or the ignitor in each cylinder of your engine, of a car) for chemical reactions that keep the body functioning.


A few functions you may be interested in that need magnesium are:

  • The production of cellular energy (ATP)
  • Structural component of bone, cell membranes, and chromosomes
  • To transport calcium and potassium across the cell membrane into the cell
  • Plays a role in nerve impulses, muscle contractions (heart included), and normal heart rhythm


A deficiency in magnesium can impact vitamin D levels as 2 conversions occur within the liver and kidneys that require magnesium to execute.


Low vitamin D levels impact calcium absorption, therefore, impacting bone and teeth health.


There are so many different forms of magnesium out there – why?


Because minerals need to be bound a another substance in order to stabilize them.


Product Review

This supplement’s magnesium is bound to glycinate which is an amino acid, making it a very bioavailable form.


Bioavailable means that the body recognizes it and knows what to do with it.


Unfortunately, in the USA there are no requirements for distinguishing how much elemental magnesium vs glycinate is in the product.


So while this says 310mg of magnesium glycinate, know it is not actually all magnesium.


Magnesium glycinate is usually well tolerated.


I recommend this form when a client’s concerns (goals, symptoms, labs results, etc.) are related to relaxation, sleep, inflammation, glutathione production (glycine is a co-factor), healthy blood pressure, collagen production (glycinate is found in collagen and gelatin 😉 ), detoxification through bile, anxiety, and depression.


Vimergy claims all their products are non-GMO, gluten-free, kosher, corn-free, soy-free and vegan.


Unfortunately, from the label online it appears it only states vegan and gluten-free.


So it would require contacting the company to verify the other claims as the product also includes ginger and turmeric which I’d be curious of the sourcing.


Other ingredients are cellulose and vegetarian capsule from cellulose and water.


Cellulose is modified vegetable fiber that is usually derived from corn.


As corn is one of the most genetically modified foods, if this is a concern for you, may want to double check with the company regarding sourcing if you wanted to verify company standards are being upheld.


For me, because it isn’t on the bottle (non-GMO or corn-free) I’d be curious if this product aligned.


Things to be aware of:

Magnesium does not work alone and there are a few nutrients necessary for magnesium to effectively work, such as B6 and boron.


Minerals, including magnesium, require the digestive system to be functioning well so be sure to take with food.


With mineral depleted soils, high stress levels, and chemical bombardment our bodies take, magnesium supplementation isn’t a terrible idea.


Final thoughts

For face value, Vimergy looks like a reputable company doing all the right things. I would take Vimergy Magnesium Glycinate.

Must Wear Sunglasses

Do you find yourself always needing to wear sunglasses when you are outside?


Even if it is a cloudy day?!


This post was inspired by observing all the parents at the playground, on a cloudy day, wearing sunglasses.


Look I get it, sometimes you have to want to hide the tired eyes and bags.


But I know some of you find that sun too bright!


And this is your unsolicited advice coming that your adrenals may need help!


Before we get into why adrenals and how they are related to sunglasses, I want to say look I get parenthood is difficult and exhausting.


Society has glorified the suffering and normalized it.


But what if I told you that despite the inconsistent sleep, not being able to have full control over your body and what you want to do, not being able to eat 3 meals relaxed, etc. you could still have energy and not feel like crap?!


This is the point in our lives that our adrenals should be able to step up to the plate and help us out.


The problem is that our adrenals were so overworked BEFORE this period in our life that they’re barely running on any gas and you are a car slowing down on the highway about to breakdown.


So how do I know your adrenals need help?!

In the presence of light your pupil needs to constrict to adjust to the amount of light in your environment.


The ability of the pupil to constrict is partially influenced by your adrenals.


But when the adrenals are exhausted, the pupil may struggle to constrict and often remains dilated, which is why you must wear sunglasses the moment you step outside.


This may be a test I use for your Functional Clinical Assessment – the Paradoxical Pupillary Response Test.


The test is an assessment of your autonomic nervous system (ANS) and your body’s ability to activate the sympathetic branch of your ANS / fight or flight response.


I use this as an assessment of adrenal exhaustion because your sympathetic branch is strongly influenced by the hormonal cascade that is supposed to be kicked off by your hypothalamus-pituitary-adrenal (HPA) axis.


Your ANS releases adrenaline for immediate response to a stressor (stepping outside) and cortisol is released from the adrenals to sustain the response to the stressor as it remains present (staying outside).


When the adrenals are exhausted it struggles to produce and release hormones at the level at which they are required to maintain the needed response, in this case, constricted pupils so to reduce the amount of light being received through the eyes.


So if you must always wear sunglasses because you can’t see a damn thing outside without them, time to really dive into your stressors and figure out a way to support your adrenals.


Sick and tired of feeling like crap with no energy?!


Book a free Connection Call and find out more about working with me 1-on-1 in my 16-week program focusing on stress management to eliminate most of your complaints.


**disclaimers: (1) contact lenses can increase your light sensitivity and (2) there may be neurological reasons the pupils do not constrict

Have you heard about fascia?

No? Don’t feel bad most people don’t, even professionals.


I learned about fascia 3 years ago when it came to my son’s inability to calm down at the end of the day to sleep, a few months into the pandemic.


What is fascia?

Fascia is a connective tissue that envelops and interconnects muscles, organs, and bones in your body. It forms a continuous web, providing structural support and facilitating communication between different body parts.


If our bones were removed from our body we would still hold our shape thanks to our fascia!


Fascia restrictions occur when this tissue becomes tight, tense, or restricted due to factors like poor posture, repetitive movements, stress, and injuries.


It can be a major influence for why we have chronic issues due to nutrient deficiencies, body aches and pains, and stuck in chronic stress / fight or flight response.


How does fascia create tension?

Watch this video explaining how our current approach in treating pain may be incomplete.


Pain in your hip may not have anything to do with an imbalance or injury in that area but caused by fascial strain happening in the neck.


Fascia restrictions can cause muscles to become tense and tight, contributing to physical discomfort and stress but also restrict or reduce mobility of blood, lymph, and neuron communication.


Tight fascia can influence the body’s stress response, leading to heightened feelings of anxiety and overwhelm >> stuck in fight or flight autonomic nervous system response (my son as briefly mentioned above).


Our fascia remembers! It may hold emotions that were not fully processed and/or acknowledged, affecting your ability to cope with stress and leading to mental and emotional fatigue.


Now before you are like this cannot apply to me, think of this. Do you experience:

  • Tension in your neck?
  • Arms or legs fall asleep / get that tingling feeling?
  • Cold hands and/or feet?
  • Always cold?
  • Get motion sickness?
  • Have hip/low back pain?
  • Knees hurt?
  • Digestive discomfort?
  • Exhaustion?


These are only a handful of symptoms tied to fascial restrictions, it can honestly be a contributing factor to almost anything.


Remember fascia surrounds our nerves and organs. Imagine if there’s restriction that is impacting our vagus nerve (stress response, digestion, reproductive and more!) and digestive system.


While my nutritional therapy services address nutritional deficiencies, another aspect that could be contributing to you not achieving your goals is fascial strain!


Because fascia influences the mobility and alignment of organs in the digestive system impacting how you digest food, nutrient absorption, and overall gut health.


The onion effect of fascial strain

Watch this video on how poor sleep and lack of intentional movement can build up layers fascial tension.


Warning if you are squirmy with the inner workings of the human body, you may not want to watch this video – it uses a human cadaver (dead body donated to research). But here’s why you need to start peeling back the layers and how long it takes will vary person to person.


How can you start address fascial strain?

One simple way to address fascial restrictions is to STRETCH!


But you must be mindful and intentional.


Meaning, we aren’t pushing beyond limitations that we feel like a muscle is going to snap or we are going to pass out.


You are most likely going to do both static and gentle movement stretches.


Stretches will vary day-to-day based on what your body needs at any given time.


Stretching can reduce stress by creating a sensation of relaxation but remember the key here being you don’t push beyond your limitations and you are slowly breathing through your nose and taking time to hold the stretch gently to release tension


One major benefit is that stretching increases circulation of blood but also lymph this can drastically increase your energy levels as it allows nutrients to actually get where they need to as well as let waste move out.


Stretching is a seriously underrated tool in your wellness toolbox.


Need to go deeper?

Craniosacral Fascial Therapy or the Gillespie Approach developed by Dr. Barry Gillespie is a non-invasive and gentle way to approach fascial strain.


We took my son when he was 15 months to see if it would help him downregulate at night to go to sleep.


Something happened a few months into the pandemic and he was just wild man and refusing to relax to go to sleep at a decent hour.


In our first session Dr. Gillespie determined there was significant fascial strain at the front of his throat. My son did have the umbilical cord wrapped around his neck when he was born.


After that first session we noticed our son talking or babbling significantly more than he did before the session. But didn’t realize he hadn’t been chattering away as much as he wanted.


He also slept that first night with less wakings.


After a few sessions Dr. Gillespie released the strain in his throat and our son was going falling asleep at night easily as he was calm and ready to go but also a chatter box during the day that didn’t shut up!


If you want more information regarding this approach, check out his website where he shares a ton of information and client testimonials.


To find a practitioner near you, you can join the Facebook group to find one near you.

Stop the Overwhelm and Stress!

I learned about a study done in the UK last week – Obesity System Map which provides a visual representation of contributing variables.


But really you could make the argument that this map applies to all chronic illnesses.


I think this is an important message to drive home for anyone struggling with reaching their health goal, are you only focusing on diet?


The map shows:

  • At the heart of it, the Foundational Loop, is Energy Balance which includes:
    • Importance of Physical Need
    • Effort to Acquire Energy
    • Tendency to Preserve Energy
    • Level of Available Energy
    • Strength of Lock-In to Accumulate Energy
    • Conscious Control of Accumulation
  • The remaining influencing clusters are:
    • Social Psychology
    • Individual Psychology
    • Physical Activity Environment
    • Individual Physical Activity
    • Physiology
    • Food Consumption
    • Food Production


How we can interpret this for the general population, not just obesity, is that it is never ONE thing that needs to be addressed.


But tackling one thing at a time, can make a massive shift easier to keep new habits that catapult the change leading to your goal.


I love this visual for this reason.


Nutrition is only one variable among many!


You can have the most perfect diet. Be eating all organic, local, in-season, etc.


But if any other variables are not addressed, you are not going to be able to achieve your goal.


One of my best clients was one that was taking his nutrition seriously, diving deep into finding nutritional deficiencies all while also going to therapy, doing energy work (reiki), and seeking programs to address his trauma/disassociation. He took a sabbatical from work to focus on his healing too!


While yes nutritional therapy focuses on diet and nutritional deficiencies, the detective work in identifying why those deficiencies exist is also included (trendy word being “root cause”) – 9 out of 10 times I’d argue it comes back to stress.


All those variables found in the UK study are stressors!


That’s what I mean when I say stress is a driver for so much disease.


If one of those variables is out of balance, deficient, or in excess it creates stress to the body!


So even if you don’t perceive to be stressed your body doesn’t forget and may have a different story to tell.


Sometimes a client’s nervous system is so overwhelmed that making dietary changes and doing a supplemental protocol is too much.


So we must start slow and supporting the nervous system in feeling safe.


Number one way of doing that is to do more things in your day that bring you joy.

That you enjoy doing. You look forward to doing.

Moving your body in a way that doesn’t leave it exhausted and in pain.


So if you are overwhelmed, trying to figure out how the f to do it all when you are drowning 10 feet under, be absolutely perfect and flawless but crumbling because you cannot for the life of you reach your goal…


Do 1 thing tomorrow that will absolutely bring a smile to your face and allow that feeling to radiate through your body.


Sit in it. Bask in it. Acknowledge it. Give thanks to yourself for providing you this opportunity to prioritize you.


Applying this to the real world and giving my life as an example.


I will completely admit that currently my diet is subpar for where it needs to be:

  • Baby girl eats prob a quarter of every meal
  • I don’t have lunch most days because of nap/driving
  • Food prices are ridiculous so I’m not even buying enough food tbh


Put on top of that the last month has been a doozy and feel like maybe, just maybe I am coming up for air.


Now I am prioritizing me time, sans kids, to do something for myself.


Call it a reset if you will to achieve one of my most basic needs.


Hi, its me, I matter too.


What that means is that I am currently incorporating:

  • Nightly walks after the kids go to sleep (thank you summer!)
  • CrossFit once a week (cherry picking lift days not HIIT)
  • Sound baths for the ultimate relaxation, being cared for, and recalibrating my energy/vibrations


In just a few short days, a little over a week, I do feel better and feel like I have more capacity; which allows me to work efficiently when given the time and cleaning up the kitchen during bath time so that Zach isn’t barred down either.


Yelling less and less bothered by the uncontrollable.


It is a little thing, to find and do more things you enjoy in your day.


But in a world where high stress, high production, high output, overscheduled days is prized – disease and illness should not be a surprise.


Counterbalance it by doing more joy, fun, and play in your day to make a difference but also give us more space to get overwhelmed.


The Power of Potassium, the forgotten mineral

Have you been told to reduce salt?


Were you ever asked about your potassium intake?


Were your sodium and/or potassium levels ever tested?


Actual problem may be, you are getting the wrong type of salt AND/OR you are not consuming enough potassium.


Let’s dive in!



You are mostly water, 60-70%!


But in order to hold that water within your body and be hydrated, you require electrolytes.


Electrolytes are sodium, potassium, calcium, magnesium, chloride, bicarbonate, phosphate, and sulfur dioxide.


Roles of electrolytes include:

  • Controlling the osmosis of water between fluid compartments, which means the diffusion of water from regions of high concentration to regions of lower concentration so the flow of fluid from outside the cell to inside the cell. Water follows minerals into the cell, it helps water stay there and do its work before being eliminated carry cellular waste/toxins.
  • Helping to maintain pH balance
  • Carrying electrical current as your muscles need to contract and relax when your nerves need to transmit signals
  • Serving as cofactors needed for optimal enzyme activity, the catalyst for all biochemical reactions within the body

Did you know that our blood is most abundant of two of those electrolytes? Can you guess which two?


Sodium and chloride….SALT!!!!!


And do you know what electrolytes are found primarily inside of your cells?




On every cell there is a sodium-potassium pump. It is responsible for maintaining not only the fluid balance between inside and outside of the cell but also dictates the ability for nutrients to flow into the cells and for waste to flow out of the cell to be eliminated.


Today’s Reality

Today’s problem: we want convenience whether that is drive through of Burger King, grabbing a frozen meal, or eating at or getting take out from a restaurant.


Most of these foods are going to contain a lot of salt as it a fantastic way to preserve food and make it taste good so you keep coming back for more.


The issue is, most of these items are using table salt which has been stripped of all minerals except for sodium and chloride.


Unrefined sea salt hasn’t been altered and contains a vast array of minerals, because for many minerals we need teeny tiny amounts of them throughout the day. It will contain all those electrolytes, including potassium!


So first tip, swap out the table salt for unrefined sea salt like Celtic sea salt or Redmond’s Real Salt.


Second tip – potassium is primarily found in produce – vegetables and fruit.


How many cups of vegetables are you getting from Burger King, that frozen meal, or restaurant?


Don’t like vegetables because they are too bitter?


Salting vegetables reduces the bitterness, making them more palatable and desirable.


Hmm…odd how nature gave us vegetables and a way to make them delicious with adding salt…


It also supports our needs for sodium, chloride, and potassium! Which is needed abundantly for cellular function!



Why was it you were told to reduce salt intake? What labs were run or assessment performed?


Remember sodium is extracellular while potassium is intracellular.


Blood labs are not going to adequately reflect your potassium levels!


While reducing sodium intake is probably a fair assessment, it is misleading to you thinking it will fix all your problems as you probably are in desperate need of potassium to really address your concerns.


I use hair tissue mineral analysis (HTMA) to get an idea of client’s minerals status.


Why? 95% of your body’s minerals are located outside of the bloodstream in your tissues. Blood is not the proper assessment for many of your mineral levels.


Potassium has many functions in the body, a few are:

  • Maintains fluid balance (i.e., water retention)
  • Nerve conduction, especially in the heart
  • Lowers heart rate and dilates arteries
  • Regulates blood pressure
  • Transports nutrients across cell membrane to create energy at a cellular level
  • Muscle contraction and relaxation
  • Sensitizes tissues and cells to thyroid hormones (i.e., struggling thyroid function)
  • Proper kidney function


Low potassium tissue levels are often associated with losing the mineral due to stress and struggling adrenals.


Oh how it always comes back to stress…


Our adrenals maintain our energy levels and respond to stress so we are ready to fight.


When they are not supported and/or given breaks they start struggling to keep up with their responsibilities – a big one being maintaining sufficient sodium and potassium levels. I’ll be sure to do a separate post on adrenal function, but know this is a responsibility.


What if we can’t maintain adequate sodium and/or potassium levels?


Not having enough sodium and potassium means there is not enough solvent left in your body and other minerals can begin to drop out as there’s nothing there to hold them in place.


Where do they go?


Your tissues, arteries, joints, heart, skin, etc. – you become rigid and stiff and age prematurely.


Not having enough potassium may mean allergies, constipation, fatigue, irregular heartbeats, low blood sugar, low blood pressure, muscle weakness, skin problems, and water retention.


Are any of those symptoms seem familiar?


What to do

The problem with reducing sodium AND struggling adrenals (exhaustion and fatigue can be major clues here), is that you cannot achieve true cellular hydration without salt.


If you crave salt but have been told to reduce it, there can be an explanation for why your body wants salt – your adrenals are exhausted and salt can be a de-stressor (makes the adrenals work less!).


Do you feel like you are constantly drinking water but never feel hydrated and/or you are constantly peeing clear?


You are stripping your body of minerals by drinking distilled, reverse osmosis, and even filtered water.


You are stripping minerals because the body is lacking the 2 primary solvents – sodium and potassium that holds the minerals and water within the body.


Number One Game Changer – switch to a sea salt that as an array of minerals included not just sodium and chloride like table salt.


That will be key to reducing high blood pressure.


Number Two Game Changer – eat vegetables! 6 – 9 cups daily and salt those veggies to make them taste delicious!


If you feel like you need extra boost, you can also sea salt your water by adding a pinch to every glass. 


But remember, salt is a food, ideally it should be consumed with your food – all of your salt intake should not be through water.


Reaching for Gatorade or some other electrolyte beverage?


Here are a few recommendations for better options that contain nutrients that will re-hydrate without relying on sugar for the artificial boost of energy (listed from best to good):

  • Coconut water – high in potassium but contains other minerals as well. Is nature’s electrolyte beverage – think of where coconuts grow and are abundant – tropical climates! Can add a pinch of sea salt, if you desire.
  • Goodonya – this is an electrolyte powder with similar amounts of sodium and potassium
  • Electrolyte Lemonade (great for summer) – 2 cups of quality water, 4 teaspoons of maple syrup, and 4 tablespoons of lemon juice. Will give you 118mg of potassium and 3.8mg of sodium, so you can add a little pinch of sea salt, if you desire.
  • Concentrace Trace Mineral Drops by Trace Minerals Research (low dose electrolytes)
  • 40,000 Volts! by Trace Minerals Research (higher dose electrolytes)
  • Ultima may want to add a pinch of sea salt as it has 4x the amount of potassium to sodium
  • Nuun tablets


Last to know

The recommendation for potassium is 3,500 – 4,700 milligrams but this also doesn’t take into account your current levels of potassium and/or how long you have been deficient.


Hint, if you are deficient you need more!


But regardless this is a good place to start.


Track your food intake for a day using Cronometer. How much potassium are you consuming?


Start with consuming more veggies!!!


A few high-potassium foods are beet greens, avocados, potatoes, and beets.


Notice I didn’t say banana….Veggies have more potassium then a banana, many double the amount.


If you are on my newsletter, you’ll get a PDF with potassium-rich foods with their amounts so you can start grasping the idea of how many veggies you really need to consume.


If you want it, download here.


Work with me

Want to stop guessing?


Feel like you already eat tons of vegetables?


Book a free Connection Call today.