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10/14/2026

I take a holistic and individualised approach to fertility, focusing on the whole person rather than just isolated symptoms or parts.

A holistic health practitioner can:

- Help to balance your hormones and regulate your menstrual cycles to ensure you are ovulating

- Address health conditions that may impact your fertility such as a thyroid condition or PCOS

- Optimise diet and lifestyle for both partners to support s***m and egg quality

- Identify and treat nutrient deficiencies or imbalances such as iron, B12, folate, zinc, vitamin D or omega 3

I would love to support you on your fertility journey. Fill out the form in my bio! 🤍

10/01/2026

Here are some simple swaps :)

09/30/2026

Healthy blood sugar is reliant on a strong metabolism. Everything you do for healthy blood sugar goes in hand with supporting your metabolism.

It is very important that your meals are balanced with a carb, protein and fat.

Consuming simple sugars like cane sugar, honey, fruit and maple syrup are great sources that help build glycogen stores in the liver but they must ALWAYS be paired with a protein and fat. You’ll hear to stay away from simple sugars for blood sugar balance but it’s important to understand the process. The liver is important for balanced blood sugar, liver glycogen stores acts as a metabolic buffer that absorbs surplus glucose to prevent spikes. It will then slowly release it back into the blood stream during fasting. Insulin resistant happens when the liver fails to listen to the “stop” signals. This is seen with high cortisol. When the body is stressed it increases those stress hormones. Ways to bring those down is to consume adequate carbs and balanced meals. The major cause of blood sugar imbalance can be from free fatty acid build up in the blood, that is caused by lipolysis. This blocks insulin signaling.

B vitamins such as B1 and B6 have been shown to have beneficial effects on blood sugar.

Consuming adequate minerals give your body what it needs to support the many processes it goes through.

Eating every 3-4 hours (or earlier if that’s what you need) keeps blood sugar steady.

Moving after a meal is beneficial because it causes the muscles to pull glucose out of the bloodstream without insulin.

Managing outside stress goes hand in hand with supporting your body for internal stress.

ACV helps with slowing down the rate food leaves the stomach.

09/29/2026

The body has an internal 24 hour clock. When disrupted it throws hormone regulation, metabolic process and cellular timing off. Cells rely on our circadian clock.

Early morning light is the most effective at resetting your suprachiasmatic nucleus (SCN) your “circadian pacemaker” located in the hypothalamus.

Early morning sunlight is needed to set off the events needed for hormone responses that regulate energy, mood, sleep and metabolism. Late morning light does not work the same because it’s not as “potent” Early morning sunlight suppresses melatonin and boosts cortisol.

A disrupted circadian rhythm/ low sleep disrupts the production of testosterone because the luteinizing hormone (LH) that stimulates the te**es to produce testosterone has its largest release during deep/REM sleep and early morning.

S***m production and quality is impacted by the drop in testosterone. Low sleep and poor circadian health can drop testosterone by 10-15%. Testosterone raises in the night while you sleep and peaks in the early morning.

Sleeping is the most restorative thing you can do for your body. With poor circadian health ROS go crazy without the restorative process the body gets while you sleep causing cell damage.

Low testosterone leads to low energy, low sleep causes more stress on the body by increased ROS activity and cell damage which leads to inflammation, DNA 🧬 and s***m damage. This all ties right into low libido and sexual dysfunction. Remember the body has to feel safe to procreate. When it feels there is a bear behind you survival is on the mind not procreation.

09/28/2026

Ovulation is the MVP. Without it you cannot have a baby.

A lot of us are running on fumes. Burnt out living in fight or flight mode. Not only does this tell your brain to stop sending FSH and LH because it feels you need to run from a bear instead of ovulate but it also contributes to inflammation.

Fight or flight mode can look like:
-Not getting enough sleep
-under eating
-Over/under exercising
-Stress at work
-Stress in a relationship
-Losing someone close to you

Some ways to support your body no matter what phase you find yourself in:
- Eat enough
-Prioritize sleep
-Journal
-Hormone friendly exercise
-Wake up and sleep with the sun sets
-Take time to wind down
-Take a magnesium bath
-Make a warm drink

And most important. Find a rhythm that works for you.

I find living a supportive life is all about rhythm. With no rhythm things start to feel overwhelming. You have to set y...
09/23/2026

I find living a supportive life is all about rhythm. With no rhythm things start to feel overwhelming.

You have to set yourself up for success, you have to know where you fall short and what you can do to make sure you follow through. I have a goal to oil pull every morning, but I know myself, I’m not going to track down the coconut oil and scoop some out. It’s simple but I have to go out and milk my cow. I need to eat something before I milk. So I have a cup and I scoop the coconut oil in it every night so when I wake up I put it in my mouth and swish as I feed.

For meals I like to buy things in bulk for meals that are a favorite so I can throw them together on a whim if need be.

Everyone wants something that will make their life easier, that’s why freezer meals are such a hit. Cooking your meals from scratch takes time and forethought. Sometimes, taking the short cut inhibits the value it brings to your life. We see that clearly in food preparation.

A supportive life looks like
-Eating within 30 minutes of waking
-3 meals a day
-Early bed time
-No less than 125 g. Of carbs
-Walking and strength training
-Joy and laughter
-Purpose

This in turn looks like
-Stable blood sugar
-Fast Metabolism
-No Constipation
-Resilience to hot and cold
-Wake up with ease and energy
-Strong ovulation
-Healthy pregnancy’s

This is a big reason why people who take a collagen supplement and no vitamin c don’t see a difference. Vitamin C has al...
09/18/2026

This is a big reason why people who take a collagen supplement and no vitamin c don’t see a difference. Vitamin C has also been shown to prevent sickness by improving membrane structural integrity. It is also an antioxidant and can prevent and reduce free radicals damage. Vitamin C is easily depleted by stress, replenish your body regularly. 🍊✨

09/11/2026

1. GLP- 1: Stands for “glucagon like peptide-1” Glucagon rises in the body when the body feels stressed. It rises when the body needs to raise low blood sugar, supply energy when you are fasting, exercising or stressed. GLP-1 basically helps take the hunger pain away so you can starve yourself.
2. INTERMITTENT FASTING: Our bodies need fuel, our hormones need fuel, our thyroid needs fuel, fasting increases your stress hormones.
3. LOW CARB DIETS- Your liver needs carbs to store glucose as glycogen. Your liver needs this fuel to convert T4 into T3. Without adequate fuel your stress hormones increase and your thyroid hormones decrease.
4. COLD PLUNGES: The research on cold plunges has been done on men. Not women. Cold plunges puts stress on the body so if you are feeling depleted, have irregular cycles and have a sensitivity to cold I do not recommend you start this. Our goal is to get the body out of survival not push it further into survival mode.
5. TAKING GUMMY GREENS LIKE GRÜNS. Let’s be real these are gross. Can we just go back to eating REAL food. That’s all grüns is, a bunch of fruits and vegetables compressed into a nasty gummy.
6. GETTING UPSET WITH PEOPLE WHO ARE “ALL OR NOTHING:” The people who fit in this category eat cake, have sugar, eat enough to nourish their bodies. They just source better ingredients. You will not see me hoping on the bandwagon of people being upset with another person who has decided to nourish themselves and source quality ingredients instead of consuming dyes, processed meats and seed oils.

There is always going to be a trend. But once you understand how the body works, trends don’t matter anymore.

DRY BRUSHING is a great way to get the lymphatic system moving. The lymphatic system does not have a pump so it relays o...
09/09/2026

DRY BRUSHING is a great way to get the lymphatic system moving. The lymphatic system does not have a pump so it relays on muscle contraction and external pressure to move the fluid. Movement, hydration and certain herbs and nutrients help with circulation and water retention. Dry brushing stimulates the lymph vessels and promotes fluid movement.

THE THYROID plays a huge role in your metabolism and supporting detox pathways. You can get thyroid problems because of a sluggish system or you can have a sluggish system because of low thyroid. Either way you will not be able to get your body properly moving without thyroid support. Eating under 125 g. of carbs causes T3 to fall. Eating 200-300 g of carbs, preferably ripe fruit, is you how can optimize T3 and T4 production. Optimal thyroid levels also keeps estrogen in check. High estrogen has been linked to liver disease.

CASTOR OIL stimulates lymph vessels and promotes fluid movement. Castor oil is a great asset for liver support, bowel movement, which go hand in hand with detoxification support.

NETTLE & CRANBERRY. Nettle contains many minerals and has compounds that act as an estrogen blockers. It does this by inhibiting the enzyme aromatase that is responsible for turning testosterone into estrogen. Cranberry is high in Vitamin C and quercetin which is an antioxidant and anti inflammatory. Cranberry is great for the urinary track. I’m talking actual cranberry juice not ocean spray with tons of added sugar.

DANDELION ROOT contains certain compounds like taraxasterol that helps reduce oxidative stress and inflammation in the liver.

RAW CARROT SALAD. Raw carrots reduce the endotoxins in your gut, helps improve the ratio of progesterone to estrogen & cortisol. This salad also reduces anti-thyroid substances, reduces the burden on your liver, lowers inflammation, improves bowel health and cleanses the gut. Comment CARROT SALAD and I’ll send you the recipe!

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1090 N Bulldog Road Suite G
Cedar City, UT
84721

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