PUNT Coaching, Savannah, GA (2026)

10/09/2026

Are you on the TikTok fibermaxxing train yet?

Of all the nutrition trends the internet could have latched onto, I am genuinely thrilled that fiber is having its moment.

We need it, and so do the microbes living in our digestive track. Certain fibers make their way to the colon where they can be fermented by bacteria, producing short-chain fatty acids that play important roles in the intestinal barrier, immune function, and inflammation.

Fibermaxxing gets one very important thing right: most of us could benefit from paying more attention to fiber. But the conversation should not stop at how many grams you can squeeze into a day. The type of fiber you eat, the variety of food they come from, and how your digestive system responds are all part of the picture.

What types of fiber are you getting? How much variety is on your plate? What was your intake like before you doubled it? Are you drinking enough? How are your bowel movements? Are you suddenly bloated after introducing five high fiber foods at once? What does your overall diet look like? And, most importantly, how is 𝘺𝘰𝘶𝘳 body responding?

Two women can make the exact same dietary change and not have the exact same experience and that does not make either one of them wrong.

Fiber is incredibly important, and more fiber may be exactly what your body needs. But good nutrition has never been about collecting the highest score possible on one nutrient. A fiber supplement can absolutely have a place, but it is not a substitute for eating a variety of fiber rich foods that provide different types of fiber, probiotics, nutrients, and compounds your body and microbiome can use.

If you are tired of trying to piece together nutrition, digestion, hormones, and symptoms based on whatever is trending on your feed that week, this is exactly the kind of bigger picture work we can do together. DM me or head to the link in my bio to get started.

10/07/2026

DID YOU KNOW?

Your blood sugar response can shift across your menstrual cycle.

During the luteal phase, the second half of your cycle, insulin sensitivity can decrease. That can make some women more prone to blood sugar swings, which may help explain my cravings, energy crashes, brain fog, bloating, mood changes, or disrupted sleep can feel more noticeable before a period.

That does not mean every craving or rough afternoon is hormonal. It does mean the timing of the symptoms can give us useful information about the bigger pattern.

Ready to better understand how your symptoms connect to your cycle? DM me or start through the link in my bio.

10/06/2026

October gets loud about awareness, and awareness matters. Screening matters and early detection matters. But I also want us talking about what happens before there is something to detect.

I want more research into women’s health. I want more transparency around the products we use every day. And I want more honest conversations about endocrine-disrupting chemicals, metabolic health, hormonal health, and the factors we may actually have some influence over. Not because every diagnosis can be prevented, and definitely not because women should carry blame for getting sick, but because women deserve more than a ribbon and a reminder to schedule a mammogram.

And while we’re at it, if your company is going pink for October, maybe make sure supporting women’s health goes a little deeper than the packaging.

Again, awareness is important. But, I also think women deserve the rest of the conversation too.

🩷

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10/05/2026

Welcome to part three of nobody told us this, a series about the things women have been taught to normalize, dismissed, or simply endure. This week, we are talking about what happens when you are told everything looks normal… But you still do not feel like yourself.

There is real relief in hearing that testing did not uncover something alarming. That matters! But for a lot of women, there is also a strange moment afterward when they realize the appointment may be over, yet the reason they sought help in the first place is still sitting there.

You are still tired, your sleep still feels off, your cycle has changed, your energy is unpredictable, maybe your mood feels different, your body feels different, or you simply know you are not operating from the same baseline you once were.

That does not automatically mean something serious has been missed, and it certainly does not mean every symptom comes back to hormones. It does mean that a normal test result and a complete understanding of how you feel are not always the same thing.

This is where I want women to become more curious instead of more dismissive of themselves. What changed? When did it change? What does your stress actually look like? What medications are you taking? What symptoms tend to show up together? What information would make your next conversation with a healthcare professional more useful?

You are allowed to be relieved that nothing alarming showed up AND still want to understand why you do not feel well. Those two things can exist at the same time.

09/22/2026

One of the most overlooked parts of metabolic health is what is happening before the day really even gets going. Your metabolism is not just responding to what you eat or how much you exercise. It is also responding to light, blood, sugar, sleep, caffeine, stress, meal, timing, and the way those things pile on top of one another.

Let cortisol do its job.
Cortisol gets talked about like it is something we should always be trying to lower, but that is not how it works. A healthy rising cortisol after waking is part of the bodies, normal transition from sleep into alertness, and morning light helps queue that circadian shift. The goal is not how is not low cortisol all day. The goal is cortisol rising and falling when it’s supposed to.

Change the order, not the food.
Supporting blood sugar does not automatically mean cutting out carbohydrates. Try this: begin with protein and fat, then move into the carbohydrate portion of the meal. This can help with satiety and create a steady start to the day.

Chew your carbs.
An apple and a glass of apple juice may come from the same place, but your body does not experience them in the same way. Whole food carbohydrates come with structure, fiber, and the actual process of chewing, all of which slow down how quickly that sugar is delivered.

Stop stress stacking.
This is probably the one I wish more women understood. Stress is not just feeling anxious or overwhelmed. A poor night of sleep, under eating, a hard workout, multiple coffees, and rushing out the door can all land on the same stress response system. None of those things alone automatically makes a morning unhealthy, but when they are layered together day after day, that cumulative load matters.

The bigger picture is that your body is responding to patterns, not isolated hacks. You do not need a perfect morning routine or another list of rules to follow. Understanding the signals you are repeatedly sending your body gives you a much better place to start.

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📩 [email protected]

09/21/2026

Nobody tells a 13 year-old that her strawberry body wash, vanilla lotion, perfume, hairspray, laundry, beads, candle, and room spray may all represent separate sources of fragrance exposure. She just knows she smells amazing. This one is not about taking that away from her, it is about teaching her something most of us did not learn until much later: the products we use every day are part of our environment too.

The conversation gets more interesting when you stop looking at one product at a time. Maybe the perfume is not the thing I would change first, but when nearly everything touching her skin, clothes, hair, bedroom, and bathroom is fragranced, there may be some easy places to reduce exposure without making her feel like everything she likes is suddenly. “bad”.

Some chemicals used in plastics, fragrances, cosmetics, and other personal care products can interact with the endocrine system, which is why researchers continue to study exposure during sensitive periods of development like puberty. That does not mean one scented lotion caused a hormone problem, it does mean adolescence is a pretty good time to start teaching girls that what goes on and around their bodies can matter to.

This is where I think wellness messaging can go completely off the rails. I do not want girls afraid of perfume, nail polish, makeup, candles, or everything else that makes being a teenager fun. Environmental exposure is far more complicated than “you used this product, therefore this happened.“ We can acknowledge that certain exposures are worth reducing without turning normal life into something scary.

Start with the boring things. The laundry detergent used on every piece of clothing. She owns, the fabric softener or dryer sheets, the body products she uses every day, and the plug-ins or sprays constantly scenting her room. If she absolutely loves her hair protectant spray, maybe that stays. Reducing exposure does not have to mean eliminating every single thing she enjoys.

And please tell her why. Do not just replace everything in her bathroom with beige bottles and announce that the old stuff was toxic. Let her be part of the process! Teach her to read labels, compare prod

08/04/2026

Your gut does not stay in its lane.

Yes, it helps digest food and absorb nutrients, but its influence reaches far beyond what happens in your stomach. It interacts with the nervous system, immune system, hormones, skin, metabolism, and the way your body processes and eliminates waste. Your liver does much of the actual detoxification work, but digestion and regular bowel movements help your body remove what has already been processed.

That is why an unhappy gut may not only look like bloating or irregular bowel movements. It can be part of a much bigger picture that includes fatigue, brain fog, skin changes, appetite and cravings, mood shifts, or changes in how you feel throughout your cycle.

What you eat helps shape the microbiome, but food is not the only factor. Stress, sleep, illness, medications, movement, hormonal changes, and daily routines can all influence digestive health. And no, this does not mean every symptom begins in the gut or that adding a probiotic will magically fix everything.

It means your systems are connected, and repeatedly treating symptoms in isolation may leave important pieces of the story unexplored.

Through virtual 1:1 coaching, we can look at your food patterns, digestion, stress, cycle, symptoms, and routines together to start connecting the dots.

Ready for better? Head to the link in my bio to get started.

08/03/2026

Progesterone is usually discussed in the context of fertility and pregnancy, but that is only one part of what this hormone does.

Its effects reach into the brain and nervous system, which means progesterone may influence how you sleep, how steady your mood feels, how well you manage stress, and even how clearly you think.

Hormones are not isolated reproductive chemicals. They are part of a much larger conversation happening throughout your entire body.

Ready to stop guessing and start understanding your cycle patterns? Go to the link in my bio to get started.

Progesterone can support healthy sleep, mood regulation, memory, and a calmer, steadier nervous system.

This is one reason looking only at your period may not give us the full picture of your menstrual health. Your sleep, energy, mood, cognition, and stress tolerance can also provide meaningful information about what may be changing throughout your cycle.

The uterus is only one place where hormone changes can be felt.

When progesterone production changes, some women may notice changes in their sleep, mood, anxiety, or ability to handle stress.

That does not mean every difficult night, anxious thought, or emotional day is hormonal. But when the same symptoms repeatedly appear during a particular part of your cycle, that pattern may be worth paying attention to.

The question is not only what are you experiencing?

It is also when does it happen?

One symptom cannot confirm a hormone imbalance, but the timing and pattern of your symptoms can help us ask better questions.

This is why tracking your cycle involves more than documenting the first day of your period. Sleep, mood, energy, cravings, stress tolerance, and other symptoms may help reveal connections that are easy to miss when each concern is viewed separately.

08/01/2026

Welcome to Part Two of Nobody Told Us This. This week, we are talking about the pain women learned to plan around.

Far too many women have been taught that periods are supposed to hurt, so we organize our lives around the pain instead of questioning how much it is affecting us. We cancel plans, work beside a heating pad, carry medication everywhere, lose sleep, and convince ourselves that because we can still push through, it must not be serious enough to mention.

This is not a post claiming that every cramp means something is wrong. It is a reminder that pain that repeatedly disrupts your work, school, sleep, exercise, relationships, parenting, or quality of life deserves more than, “That is just part of being a woman.”

As a women’s health and hormone coach, I help women recognize patterns, understand what deserves a closer look, prepare better questions, advocate for appropriate care, and build support that makes sense for their bodies and their actual lives. Coaching does not diagnose or replace medical care, but it can help you stop minimizing what you experience and become more informed about your body.

Ready to start understanding your period pain? Use the link in my bio to book your complimentary introductory call.

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Tell me: What were you taught to accept about your period that you are beginning to question now?

Many women do not describe their periods as disruptive because they have already built their lives around them. They avoid scheduling important events, keep supplies and medication nearby, work through pain, and treat the first few days of every cycle as time they simply have to survive.

When coping becomes routine, it can be difficult to recognize how much of your life is being shaped by the symptom.

This checklist is not designed to diagnose anything. It is meant to help you notice the difference between experiencing some menstrual discomfort and regularly losing access to parts of your life because of pain.

The question is not only, “Can I survive this?” It is also, “What does this require me to give up, change, or push through every month?”

Period pain can be influenced by different factors, and similar symptoms do not always h

08/01/2026

Kinda chic to understand your body.

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