Progesterone, often referred to as the grounding, anti-anxiety hormone, plays a crucial role in women’s health. It is particularly essential during the second half of the menstrual cycle, following ovulation, as it supports pregnancy. In this blog post, we will explore the significance of progesterone, how to identify low progesterone levels, potential causes of progesterone imbalance, and practical steps to boost progesterone naturally. Check out this week’s Coaching over Coffee replay where we dive deep into how to boost progesterone. The Importance of Progesterone Progesterone is a hormone ..read more

One of the biggest complaints I hear from women is that they’re tired. Some reach out to me with chronic fatigue, while others come to me because they’ve put on weight and don’t have the energy to workout and feel super unmotivated to do anything. They might also feel tired after meals, rely on coffee to get them going, or feel both wired and tired at night. Over time, these feelings can be paired with cravings, digestive issues, anxious moods, and period-related symptoms like PMS, and even weight gain. And if you can relate to any of this, you might also feel like you’re doing all the th ..read more

In this mini-workshop, we dive deep into the connections between hormones, gut health, and metabolism. There’s a lot of information out there when it comes to hormones and gut health, but with a lack of deeper understanding as to what it means to really support these areas. Women will come to us confused as to what is actually causing their symptoms like low energy, brain fog, cravings, weight gain. On top of that, they might have more obvious gut symptoms like constipation, gas and bloating. Or, they might deal with PMS, heavy periods, endometriosis, thyroid issues, or PCOS. In this workshop ..read more

Most of the women I talk to and many of my 1:1 clients come to me after years of dieting. They’ve tracked their calories, counted points or macros, and followed 1200-1500 calorie per day plans. And they still don’t feel better, can’t reach their goals, or stay consistent. Even with cutting more calories and working out more, their body hardly changes. So before you try another diet go back to eating less and working out more… let me share with you a different approach. Because eating less is a sure-fire way to mess up your metabolism, disrupt your sleep, make it harder to los ..read more

One of the most common questions I get when women come to me wanting to lose weight, regain energy, fix their digestion, and support their metabolism is “should I do intermittent fasting?”. The short answer: it’s not necessary to reach your goals, and not beneficial if you want to support your hormones and metabolism long term. The longer answer: it depends. It can be helpful IF you have the other things dialed in that I’m going to share in this post. I also cover this in a video mini training on intermittent fasting that you can watch below. It’s essentially a complete gu ..read more

True or false: your metabolism only relates to how much you can eat and what you weigh. If you answered true, you’re not alone. There’s a lot of confusion out there about the metabolism. The word metabolism has become synonymous with how much someone can eat and how easily they gain or lose weight. You can be lean and have an unhealthy metabolism. I see this a lot in women — especially those who are doing a lot of cardio, counting calories and macros, and also feeling tired, anxious, bloated, and moody. The truth is, your metabolic function goes way beyond the ability to maintain your weight ..read more

If you have weight loss goals, you’re probably aware that you need to reduce calories. “Eat less, exercise more” has become synonymous with weight loss (and with getting healthy, which is far from the truth… but that’s a post for another time) and it’s usually the first thing people try when they want to change their body composition. And while eating less might work at first, you’ll notice that over time it gets harder and harder to lose weight. A lot of women make the mistake of continuing to cut calories to try to lose weight. Unfortunately, this makes it harder to lose weight because our b ..read more

If you’ve ever tried to lose weight, you’ve probably done this by following the conventional diet equation of calories in vs. calories out. You count calories, track them in your app, and willpower your way through 1200 calories a day. On top of that, you hit the gym every morning (even though you feel exhausted) to make sure you’re burning extra calories. But, at the end of the day, you don’t really feel like you’re making progress on the scale. Maybe you did at first, but you’ve been doing this a while and realize you’re just feeling worse. You struggle with cravings, fatigue, hormone issue ..read more

You might have heard or been trying to follow the conventional advice to lower stress like meditate, breathing, getting a massages, or taking a bath. And while those might help in the moment, it’s important to support your body’s resiliency to stress instead of just simply trying to “lower” it. The approach I recommend is more long term and takes into consideration supporting your body’s stress tolerance and stress response while also reducing and removing the stressors that are within your control. Stress is cumulative – the intensity, duration, and frequency of each stressor all fill up your ..read more

If you’ve been frustrated with the fact that you just can’t lose weight, no matter what you do, you’re not alone. Conventional wisdom tells us that to lose weight, we just need to eat less, exercise more, and be disciplined. But, this oversimplified advice ignores our unique physiology, metabolic adaptations that occur, our hormones that regulate hunger, cravings, sleep, and energy, and doesn’t take into account our individual needs and preferences. It’s a bandaid solution that might work in the short term or the first time you attempt to lose weight. Your body needs to feel safe and nourishe ..read more