intentionallyhealed

09/03/2026

We (my husband and I) are gearing up for another wonderful year of children’s ministry, leading community group and Bible study—and this year, we are also stepping into high school ministry.

Madison has been one of the hardest places I have lived, but it is also the place where I have felt the strongest conviction to give more of my time back to the church.

One phrase from Blackhawk Church that has really stayed with me is:

“The Bible was not written to us; it was written for us.”

That has changed the way I approach Bible study.

Instead of immediately asking, “What does this mean for me?” I am learning to first ask who the passage was written to, what was happening culturally and historically, and what the author was actually communicating. Then we can better understand how that truth applies to our lives today.

Studying Matthew and the Beatitudes right now feels especially timely.

Jesus continually points us toward humility, mercy, righteousness, purity of heart, peacemaking, obedience, and faithfulness.

And He also reminds us that grace and truth belong together.

Every single one of us sins. None of us gets to approach another person from a place of moral superiority. But loving people well also does not mean encouraging someone to remain in something Scripture identifies as sin.

We can love people deeply, extend grace, and still believe that Jesus calls all of us toward repentance, obedience, and transformation.

For me, this season is about continuing to show up, serve, learn, and allow God’s Word to shape my own life first.

08/31/2026

Detox isn’t just about taking more supplements. The order matters.

A simple way to think about proper detoxification is:

OPEN → MOVE → CATCH → REMOVE

OPEN: Support drainage pathways first—especially regular bowel movements, hydration, bile flow, liver, kidney, and lymphatic function.

MOVE: Once elimination pathways are working well, begin supporting the mobilization of unwanted compounds from tissues and the gut.

CATCH: Use appropriate binders to help capture certain compounds in the GI tract and reduce the chance of reabsorption.

REMOVE: Support consistent elimination through stool, urine, and normal physiologic detoxification pathways.

This is why I prefer beginning with CellCore Foundations before progressing into a more comprehensive protocol when appropriate. Working with a CellCore practitioner allows the protocol to be adjusted based on symptoms, tolerance, history, medications, nutrition status, and individual healing opportunities.

Some signs that may indicate we need to look more closely at digestion, elimination, nutrient status, environmental exposures, or detoxification capacity include:

• Constipation or inconsistent bowel movements
• Bloating or digestive discomfort
• Headaches
• Persistent fatigue
• Brain fog
• Skin changes or breakouts
• Increased sensitivity to foods, smells, or supplements
• Difficulty tolerating detox protocols
• Poor recovery or feeling chronically “run down”
• Changes in sleep or mood

These symptoms are not proof of toxin accumulation and can have many causes. They are data points that may tell us where to investigate further.

What happens when we push detoxification too aggressively?

If compounds are mobilized faster than the body can bind and eliminate them, some people may experience worsening constipation, headaches, nausea, fatigue, GI symptoms, or increased sensitivity.

At Intentionally Healed®, we look for healing opportunities and help bridge gaps in care by combining nutrition, functional assessments, lifestyle support, appropriate testing, and collaboration with your healthcare team.

08/28/2026

From an FNTP and trauma-informed perspective, C-PTS (complex-post traumatic stress) is not only psychological, it can also function as a chronic physiological stressor.

Long-term activation of the stress response can affect sleep, digestion, blood sugar regulation, inflammation, and nutrient needs. Over time, nutrients involved in nervous system function and energy metabolism; such as magnesium, B vitamins, vitamin C, zinc, omega-3 fatty acids, and adequate protein. These may become especially important to assess.

Nutrition does not treat C-PTS, but supporting foundational physiology can be an important part of a comprehensive, trauma-informed care plan.

Educational only. Not intended to diagnose or treat any condition.

08/26/2026

The Bristol stool chart is a great tool to understand health and wellness. I provide an in-depth educational guide for my clients that use functional testing. The guide is provided to gain better understanding around the types of fiber and how to know when to adjust your intake of each type.

A helpful way to remember it is: 1–2 = too slow, 3–4 = generally healthy, 5–7 = increasingly fast.

Your stool reflects what happened upstream in the digestive system. Consistently abnormal stool patterns can sometimes point toward issues involving hydration, fiber intake, food tolerance, gut motility, digestive secretions, medications, infection, inflammation, or alterations in the gut microbiome.

For example, chronic Type 1–2 stools mean material is remaining in the colon longer, allowing more water to be absorbed. Type 6–7 stools move through rapidly, giving the colon less opportunity to absorb water.

Frequency matters too. A person can have a bowel movement every day and still have constipation if they routinely have Type 1–2 stools, strain, or feel incompletely emptied.

Where mental health enters the picture

The gastrointestinal tract and brain communicate continuously through the gut-brain axis. Communication occurs through several pathways, including the:

* Autonomic nervous system and vagus nerve
* Enteric nervous system
* HPA stress-response system
* Immune system
* Gut microbiome and microbial metabolites

This is why psychological stress can sometimes change bowel habits surprisingly quickly.

During periods of stress or anxiety, sympathetic nervous system activity and stress hormones can alter gastrointestinal motility. Some people develop constipation, while others develop urgency or diarrhea. Chronic stress may also influence intestinal permeability, immune signaling, visceral sensitivity, and microbiome composition.

There is so much more to clinically understanding the Bristol Stool Chart. This is for educational purposes only.

08/25/2026

This protein powder tastes delicious in coffee. 🙌🏻 it’s a bit of fall and Cinnamon Toast Crunch combined.

RCO is an incredible company and I use most of their products around my house. From hormone support, to shampoo, floor cleaner, toilet cleaner, electrolytes, and now protein powder. RCO is becoming my one stop shop for household items.

If you’re starting your non/low toxin journey check out what they have to offer.

Yes, I get a small kickback and honestly it helps keep my business going when you shop from my links. Which in turn helps keep us eating while my husband is in medical school after serving 15 years in the military.

Use the link below and discount code: INTENTIONALLYHEALED

https://www.rowecasaorganics.com/?sca_ref=10290449.jB2lpPoVYD

Today is launch day for Rowe Casa Organics Women’s Wellness Protein, and I really like the thought behind this formula for women moving through perimenopause. It also tastes delicious mixed in coffee. It’s the perfect fall launch.

Each serving provides 20 grams of protein from grass-fed protein isolate plus a plant protein blend, along with collagen, creatine, vitamin D3 + K2, and a prebiotic.

Why does this matter in perimenopause? As estrogen begins to fluctuate and decline, women can become more vulnerable to changes in muscle mass, bone density, body composition, recovery, digestion, and metabolic health.

A few reasons these nutrients stand out:

• Protein supports muscle maintenance, recovery, satiety, and healthy aging.
• Creatine supports strength and muscle function and is also being studied for its role in cognitive and brain health.
• Collagen provides amino acids used in connective tissues, including skin, tendons, ligaments, and bone.
• Vitamin D3 + K2 support bone health and normal calcium metabolism.
• Prebiotics help nourish beneficial gut bacteria, supporting the gut environment and digestion.

Perimenopause is a great time to become more intentional about protein, resistance training, muscle preservation, bone health, sleep, stress, and metabolic health. Supplements cannot replace those foundations, but a thoughtfully designed product can make meeting nutritional needs a little easier.

Use discount code:INTENTIONALLYHEALED

As always, individual needs vary, especially with medications or medical conditions, so supplements should be considered within the bigger picture of your health.

08/25/2026

Today is launch day for Rowe Casa Organics Women’s Wellness Protein, and I really like the thought behind this formula for women moving through perimenopause. It also tastes delicious mixed in coffee. It’s the perfect fall launch.

Each serving provides 20 grams of protein from grass-fed protein isolate plus a plant protein blend, along with collagen, creatine, vitamin D3 + K2, and a prebiotic.

Why does this matter in perimenopause? As estrogen begins to fluctuate and decline, women can become more vulnerable to changes in muscle mass, bone density, body composition, recovery, digestion, and metabolic health.

A few reasons these nutrients stand out:

• Protein supports muscle maintenance, recovery, satiety, and healthy aging.
• Creatine supports strength and muscle function and is also being studied for its role in cognitive and brain health.
• Collagen provides amino acids used in connective tissues, including skin, tendons, ligaments, and bone.
• Vitamin D3 + K2 support bone health and normal calcium metabolism.
• Prebiotics help nourish beneficial gut bacteria, supporting the gut environment and digestion.

Perimenopause is a great time to become more intentional about protein, resistance training, muscle preservation, bone health, sleep, stress, and metabolic health. Supplements cannot replace those foundations, but a thoughtfully designed product can make meeting nutritional needs a little easier.

Use discount code:INTENTIONALLYHEALED

As always, individual needs vary, especially with medications or medical conditions, so supplements should be considered within the bigger picture of your health.

08/24/2026

Reports are coming out that things are going to get worse. What is your plan?

Food insecurity is not always about food being unavailable. Sometimes the food is there, but families simply cannot afford it.

That distinction matters.

Food prices have climbed substantially since 2020, and for many households, groceries now take up a much larger percentage of the monthly budget. This is where conversations about nutrition need more nuance.

Yes, food quality matters. Yes, supporting local farmers and sustainable agriculture matters. And yes, sourcing the best-quality meat you can reasonably afford can be valuable.

But access matters too.

Beef provides protein, iron, zinc, B12, selenium, and other nutrients that can support a nutrient-dense diet. Telling someone they should only eat grass-fed, regenerative, local beef is not especially helpful if that recommendation means they cannot afford beef at all.

This is why I teach Good → Better → Best.

Choose the highest-quality option that fits your current budget, resources, and season of life. Nutrition should support health without creating additional financial stress.

We can advocate for better farming practices, support local producers when possible, and still acknowledge that lowering food costs matters for millions of Americans.

Healthy eating has to work in the real world.

08/24/2026

I’ll never forget the moment I found out about Matt’s death. I rushed on post to pickup my husband, hoping and praying that he would see it first. I’m grateful that he was given the time off so that we could go to the memorial service in Wisconsin.

Yesterday was the anniversary of the world losing Matt. My husband and I speak of him often because we don’t want his memory to die. Doug went through the Q course him and they both became Special Forces medics.

Matt and Rachel are part of what made Fayetteville a little more tolerable. They showed up when it mattered. Matt knew Jesus and now he with Jesus. I believe that is what makes something so incredible tragic comforting.

I’ll never forget the part that both Matt and Rachel played in mine and my husband’s faith journey. It takes a special friendship to show up at a CrossFit gym to hear about Jesus.

Gone but never forgotten. DOL

08/22/2026

I’m not a psychology professional, I have studied trauma and how it’s long term effects on the body from a nutrition & digestion perspective. I’m a certified trauma professional and certified mental wellness coach. I don’t diagnose nor do I treat the psychology but I do recognize it and know how to help support the body by identifying healing opportunities that have been created from the long term high allostatic load.

I also have my personal experiences with trauma during critical developmental times and as an adult.
Unresolved adverse experiences during development can contribute to long-term activation of the body’s stress-response systems.

When the brain and body stay on alert for too long, the effects are not limited to mental health. Chronic stress can influence digestion, blood sugar regulation, sleep, immune function, inflammation, hormones, muscle tension, cardiovascular function, energy production, and even how we respond to pain.

This is one reason healing often requires looking at the whole person, not just one symptom or one system.

Support may include nutrition, movement, sleep, nervous system regulation, healthy relationships, appropriate boundaries, therapy, and medical care when needed.

Your history matters, but so does what your body is experiencing today.

This information is for education only and is not intended to diagnose or treat any medical or mental health condition.

08/21/2026

German shepherds are known for their loyalty. Just saying.