Healthy Foundations

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Healthy Foundations Women’s Hormone + Metabolic Health Coach

Supporting women through hormone shifts, metabolism, nervous system regulation, and sustainable health.

Schedule your Initial Assessment here: https://secure.gethealthie.com/a

📍Dubuque, IA | Virtual + In-Person Whether you're looking to optimize your hormones, re-establish connection with your body's natural rhythms or prepare your body for a healthy, vibrant pregnancy, health coaching at Healthy Foundations is the place for you. If you are trying to or thinking about trying to conceive, struggling with weight loss, female hormone imbalance, thyroid or adrenal dysfunction or just wanting to feel your best everyday, supporting your hormones with nutrition, movement and other lifestyle habits is crucial to balanced health. At Healthy Foundations, I meet you where you are at and treat you as the unique individual that you are. Throughout the coaching relationship, we’ll discuss your symptoms, struggles and health history, while also taking into account your personal preferences, schedule and the life that you envision for yourself while creating goals and a wellness plan that best fits your ideal state of wellness.

06/12/2026

Why are we waiting until we’re in a “diagnosis range” to do something about our health?

06/12/2026

Your labs can “look fine” and your body can still be telling you something is off.

Brain fog
Low energy / surviving on coffee
Irritability
Unexplained weight gain
Waking in the middle of the night
Hunger 1–2 hours after eating
Carb cravings
Unpredictable cycles
PMS

These aren’t random. They’re your body saying — hey. I need something different.

The sooner you listen, even before anything shows up on a lab panel, the better your body can respond. You don’t have to wait until something is diagnosable to take it seriously.

Listen to the little things before your body starts screaming.

Schedule your Initial Assessment or a free 15-minute consultation at the link in my bio. 🌀

06/02/2026

Traditional health coaching will tell you exactly what to do.

But you probably don’t need more things to do.

I believe we will never live a life that feels truly complete until we come back into relationship with our bodies.

At Healthy Foundations, we look at the things we can measure — data, labs, nutrition, movement, and the patterns that show up on paper.

But we also look at the deeper layers.

The parts of you keeping you stuck. The parts trying to protect you. The parts trying to speak to you.

This is where lasting change lives. Not by working around the body — but by working with it. Through it.

Schedule your Initial Assessment at the link in my bio.

See you soon 🌀

05/28/2026

Something has been building… a direction I’ve dreamt of for so long.

Coaching has always been about more than protocols and what to eat.

At its core, it’s about connection. It’s about the energy exchange. It’s about clients coming in and feeling truly taken care of, seen and heard during their session from start to finish.

And it’s something I’ve been missing deeply as I’ve worked virtually with clients for the past several years.

I’m so freaking excited to welcome clients into this beautiful space that I’ve created so intentionally.

We are now located at 5070 Asbury Rd., inside of Restore and Renew.

Along with this new space, I also have a new structure of working together.

Each new client will start with an Initial Assessment. In this session, we’ll go deep into your health history, your symptoms, your relationship with your health and body, and whatever else we need to cover. From there, we’ll get a clear picture of where to begin and what to work on first. This is a 75-minute session, giving us ample time to see the full picture of you. 🫶

You will then be guided to choose between the following:

The Foundations Membership — $149/month

Inside the membership you get:
🫶 One 50-minute 1:1 session per month
🫶 An individualized protocol with ongoing updates to meet you where you are and gently progress you forward
🫶 Messaging access Monday–Friday for accountability support and questions between sessions
🫶 15% off labs when ordered through a trusted third-party medical provider

or

One-Off Follow-Up Sessions — $89

These sessions are for the woman who needs space for follow-up questions intermittently and less structure than the membership provides.

Both options include the option to access medical services — including labs, GLP-1s, HRT, and more — through a separate third-party medical provider. Medical services are independent of coaching and billed separately.

You can schedule your Initial Assessment at the link in my bio.

I can’t wait to welcome you in. 🫶

PCOS is being renamed PMOS:Polyendocrine Metabolic Ovarian Syndrome.And honestly, I think this shift matters.Because for...
05/26/2026

PCOS is being renamed PMOS:
Polyendocrine Metabolic Ovarian Syndrome.

And honestly, I think this shift matters.

Because for years, women were told this condition was primarily about the ovaries when many women were actually struggling with:
• insulin resistance
• blood sugar instability
• inflammation
• fatigue
• cravings
• nervous system dysregulation
• stubborn weight gain
• hormone volatility

This is exactly why women’s health cannot be viewed in silos.

You cannot separate:
• hormones from metabolism
• metabolism from muscle
• stress from symptoms
• nervous system from cycle health
• environment from physiology

Everything is connected.

This is also why so many women feel frustrated when they’re “doing everything right” and their body still isn’t responding the way it used to.

The body isn’t broken.
It’s adapting.

Most women don’t need more punishment, restriction, or discipline.

They need deeper physiological support and someone willing to look at the full picture.

That’s the intention behind my Healthy Foundations Assessments — a more integrated approach to understanding women’s hormone + metabolic health.

You can schedule through the link in my bio.

The body responds to what we surround it with.A few things that felt nourishing this week 🍵🌿
05/22/2026

The body responds to what we surround it with.

A few things that felt nourishing this week 🍵🌿

05/21/2026

When I first created Healthy Foundations, I was still in the early stages of understanding what this work truly was.

The original logo felt feminine, personal, and nurturing — which reflected where both I and the business were at the time.

But over the years, my understanding of women’s health has deepened.

I’ve become increasingly aware that healing is rarely linear.

The body moves in cycles.
In seasons.
In phases of expansion and contraction.
Stress and regulation.
Output and recovery.
Extroversion and introversion.

And women especially experience this rhythm constantly through hormones, metabolism, nervous system patterns, fertility, perimenopause, emotion, energy, and life itself.

That understanding is what shaped the new symbol for Healthy Foundations.

The spiral represents:
- cycles
- rhythm
- regulation
- seasons
- the body’s constant adaptation
- returning inward
- and rebuilding from the foundation outward

Not through force.
Not through extremes.
But through deeper support and understanding of how the body actually functions.

This new brand direction feels less like a reinvention and more like a clearer expression of what Healthy Foundations has been becoming all along.

Grounded. Structured. Human. Supportive.

And deeply rooted in the belief that the body isn’t broken — it’s adapting.

Most women think improving their metabolism and hormones has to start with doing more.More restriction.More supplements....
05/19/2026

Most women think improving their metabolism and hormones has to start with doing more.

More restriction.
More supplements.
More cardio.
More tracking.
More “fixing.”

But one of the most foundational things we can do for the female body is actually incredibly simple: morning sunlight.

Your body runs on rhythm.

Hormones are not isolated systems operating independently from your environment. Your nervous system, circadian rhythm, metabolism, recovery, sleep, hunger cues, energy, and even stress tolerance are constantly responding to the signals around you.

Light is one of the biggest signals of all.

When your body consistently receives natural light early in the day, it helps anchor cortisol rhythm, supports melatonin production later at night, improves sleep quality, and creates more stability for energy, blood sugar, mood, and recovery.

This is one of the reasons I talk so much about regulation and environment inside my method.

Because women’s health is not just about nutrition in isolation.
Or hormones in isolation.
Or workouts in isolation.

The body responds to the full picture.

And often, the women who feel like they’re “doing everything right” are missing foundational physiological inputs that help the body actually feel safe and supported enough to respond.

Not because they lack discipline.
But because modern life disconnects us from many of the rhythms our bodies were designed around.

Start simple.

Open the window.
Drink your coffee outside.
Let the dog out.
Go for a short walk.
Stand barefoot in the grass while your kids play.

Small consistent signals matter more than extreme efforts done occasionally.

DM “REBUILD” to book your clarity call.

One of the biggest disservices in women’s health is how separated everything has become.Hormones are treated separately ...
05/14/2026

One of the biggest disservices in women’s health is how separated everything has become.

Hormones are treated separately from metabolism.

Metabolism is treated separately from stress.

Stress is treated separately from relationships, environment, sleep, nourishment, or connection to the body.

But women do not experience their lives in isolated categories.

The body experiences all of it together.

A woman’s physiology is constantly responding to:

- how she eats
- how she sleeps
- how safe she feels
- how overstimulated her environment is
- whether she feels connected or disconnected from herself
- whether her body has enough support, recovery, nourishment, and strength to respond well

This is why surface-level approaches often fail women.

Because you cannot heal an integrated body with fragmented care.

Women’s health needs to become more connected, more nuanced, and more whole.

That is the foundation of everything we do inside Healthy Foundations.

If you’re looking for a more integrated approach to your health, send me “REBUILD.”

Address

Asbury, IA

Telephone

+15635131263

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