Kristen Blake Wellness

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Kristen Blake Wellness I help you cut through the confusing world of health and get to the root cause of your symptoms so you can heal from the inside out.

Way too many people are walking around with symptoms like fatigue, bloating, eczema, anxiety and more...and they're told it's normal and there's nothing they can do about it. I strongly believe there is ALWAYS something you can do to improve your health. From my own journey with autoimmune illness; to overcoming my children's struggle with allergies, asthma and eczema; to working with top nutritionists, physicians, and naturopaths to help my husband's NBA career extend well beyond the average length in years, I've learned so much along the way. I've been blessed to have learned from the world's leading health and wellness experts like Dr Frank Lipman, Dr Mark Hyman, Dr Walter Willet, and MANY more, through my Certified Health Coach schooling at the Institute of Integrative Nutrition, my AutoImmune Paleo Coach certification, and my Masters of Clinical Nutrition and Human Performance from Logan University. And I want to teach you everything I know so you can be empowered to take back your own health and live life to the fullest. Follow me on FB, IG, and YouTube and subscribe to my newsletter so you won't miss a thing: www.kristenblakewellness.com

Bought magnesium and ended up running to the bathroom instead of drifting off to sleep? 👀 Oops. The form—and the dose—ca...
10/20/2026

Bought magnesium and ended up running to the bathroom instead of drifting off to sleep? 👀 Oops. The form—and the dose—can make a difference.

Here’s how to choose:

🌙 SLEEP + WINDING DOWN → MAGNESIUM GLYCINATE
Also called bisglycinate, this form pairs magnesium with the amino acid glycine. It’s often well tolerated and a reasonable option to consider for bedtime support. Early research suggests modest sleep benefits as it can be calming and relaxing.

💩 OCCASIONAL CONSTIPATION → MAGNESIUM CITRATE
Citrate can draw water into the intestines, making stool easier to pass. The amount matters: a daily supplement and a bottle of magnesium citrate laxative are very different products! Too much can cause diarrhea and cramping.
Magnesium oxide can also have a laxative effect - often an even stronger water effect than citrate - be careful!

💪 SORE MUSCLES → REACH FOR MALATE
Magnesium helps muscles contract and relax, and low levels can contribute to cramps. Soreness doesn’t automatically mean you need more magnesium, but many magnesium malate users find it help improve muscle recovery and energy.

🧠 WHAT ABOUT L-THREONATE?
You’ll often see this form marketed for brain health. Human research is still developing, but this is the form most often used by those looking to improve brain health and cognition.

A few things I want you to remember:
• Check the ELEMENTAL magnesium amount on the Supplement Facts panel—not just the big number on the front.
• Get magnesium from food, too! - pumpkin seeds, almonds, beans, and leafy greens all contribute.
• If you have kidney disease or take medications, check with your clinician or pharmacist before supplementing.

Magnesium can be a helpful tool. Remember your nutrition, sleep habits, movement, and the reason behind your symptoms still matter too! 🤍

Save this for your next supplement shopping trip!

Not everyone needs—or is ready for—a long-term program.Sometimes you just want to start with one problem, one test, and ...
10/16/2026

Not everyone needs—or is ready for—a long-term program.
Sometimes you just want to start with one problem, one test, and a focused plan.

That’s exactly why we created our Testing Packages. 🤍

They’re a smaller, shorter and more accessible way to work with our team if you:
→ have a specific concern you want to investigate
→ want functional testing without committing to a longer program
→ aren’t quite ready for a larger investment
→ or simply want to dip your toes into functional health and see what we uncover

For this client, her biggest concern was her gut.
She came to us struggling with bloating, nausea, constipation, gas and abdominal discomfort—and needing supplements just to have a bowel movement.

We tested instead of guessed, then Carrie built a targeted, phased plan around what we found. By the end of her Testing Package, her digestive symptom score had dropped from 28 → 8, and she reported:
✨ No more bloating
✨ No more nausea
✨ Consistent bowel movements

And sometimes, that's where the story ends!
If only your gut was the problem, we addressed it, you're feeling great and you have the tools you need moving forward—amazing. Go live your life. 🙌🏼

But sometimes getting one system functioning better gives you breathing room to finally address other areas that also need attention. In her case, she still wants answers for fatigue, brain fog and a few other lingering symptoms.

She had such a positive experience with Carrie that she decided to continue working with our team while we investigate those next layers.

And that's exactly how we want it to work.
Start where you are.
Choose the level of support you need.
And keep going only if you need—or want—to.

If you've been curious about working with us but aren't ready to jump into a longer program, our Testing Packages might be the perfect place to start.
Comment TEST and we'll send you the details. 🤍

“Just eat real food.”I say it all the time. But we underestimate how much harder our modern food environment has made th...
10/14/2026

“Just eat real food.”

I say it all the time. But we underestimate how much harder our modern food environment has made that advice.

We didn’t just change WHAT we eat. We changed HOW we eat.

In an NIH inpatient study, adults were given ultra-processed or minimally processed diets matched for key nutrients. On the ultra-processed diet, they spontaneously ate about 500 MORE calories/day, ate faster and gained weight. On the minimally processed diet, they lost weight.

Maybe our struggle with food isn’t simply willpower. Maybe the environment matters too.

And then there’s fiber. It supports gut health, satiety, blood sugar and healthy cholesterol—yet most Americans don’t get enough.

Think vegetables, fruit, beans, lentils, whole grains, nuts + seeds.

You don’t need to eat perfectly. 😂 Maybe we just need to reclaim a little:

More whole food.
More fiber.
More actual meals.
Less convenience.
More intention. 🤍

SAVE + share with someone trying to eat well in a world designed for convenience.

Source: Hall KD et al., Cell Metabolism, 2019.

Perimenopause is inevitable. Suffering through it isn’t.That may be the most important message I want women to take away...
10/10/2026

Perimenopause is inevitable. Suffering through it isn’t.

That may be the most important message I want women to take away from this series.

Yes, perimenopause is a normal physiological transition. But that doesn’t mean there aren’t ways to make it significantly more comfortable while supporting long-term health.

At KB Wellness, we start with the foundations: nutrition, blood sugar regulation, muscle, movement, sleep, stress, nutrient status + metabolic health.

But perimenopause is different.

Your ovaries are naturally changing. Hormone production becomes increasingly variable and eventually declines. We can create the healthiest environment possible—but we can’t nutrition-and-supplement our ovaries into being 30 again.

Sometimes we need additional tools.

For some women, that may include menopausal hormone therapy (HRT)—the most effective treatment for hot flashes + night sweats, with benefits for preventing bone loss.

And what about “HRT causes breast cancer”?

The evidence is more nuanced. Long-term WHI follow-up found different breast cancer outcomes depending on the hormone regimen studied. Type, dose, route, duration, timing + individual risk factors all matter.

HRT should be individualized with an appropriate medical provider.

And HRT isn’t the only option. Nonhormonal approaches, including clinical hypnosis for hot flashes, have also shown benefits. Botanicals + supplements have been studied too, but evidence varies.

“Natural” doesn’t automatically mean effective—or appropriate for everyone.

Sometimes the best approach is a combination:
Nutrition + resistance training + better sleep + metabolic support.
AND targeted supplementation.
AND nonhormonal therapies.
AND, when appropriate, HRT.

That’s individualized menopause care.

Not: “It’s menopause. There’s nothing you can do.”

We optimize what we CAN change, support what your body needs + add additional tools when appropriate.

You have options. 🤍

SAVE + send this to a woman who needs to know she doesn’t have to simply suffer through this transition.

Consider this the official PERIMENOPAUSE DICTIONARY. 😂You know the word.You've said the word approximately 47,000 times ...
10/09/2026

Consider this the official PERIMENOPAUSE DICTIONARY. 😂
You know the word.
You've said the word approximately 47,000 times in your life.
And suddenly your brain is like:
Nope. We don't have that one anymore.

So naturally, you improvise.

Refrigerator becomes “the food cold thing.”
Colander becomes “the pasta hole bowl.”
Remote becomes “the TV clicky thing.”

And when all else fails:
“THE THING. You know—the thing that does the thing. IT'S RIGHT THERE.”
😂😂😂

Now I need your help completing the dictionary.
👇 What's a completely normal word you've forgotten...and what ridiculous name did you come up with instead?
Bonus points if your family still calls it that.

Tag your perimenopause friends because I KNOW they have entries to contribute.
And while we're having fun with it: changes in memory and concentration are commonly reported during the menopause transition. So if you've found yourself standing in the kitchen desperately trying to remember the word spatula...
you're in very good company. 🤍

“It’s probably just your hormones.”Sometimes…it IS your hormones. But once perimenopause enters the picture, we shouldn’...
10/08/2026

“It’s probably just your hormones.”

Sometimes…it IS your hormones. But once perimenopause enters the picture, we shouldn’t assume it explains everything.

Fatigue, weight gain, hair loss, brain fog and poor sleep CAN occur during perimenopause—but they can also overlap with iron deficiency, insulin resistance, thyroid issues, sleep apnea and more.

You can be perimenopausal AND iron deficient.
Perimenopausal AND hypothyroid.
Perimenopausal AND insulin resistant.

That’s why I love a functional approach—not blaming everything on cortisol or ordering every test available, but asking better questions and testing strategically.

We may look at iron, thyroid, glucose/insulin, A1c, lipids and nutrients alongside sleep, nutrition, movement, medications, menstrual history and symptoms.

Sometimes perimenopause IS the major driver. Other times, we uncover something else that also needs attention.

Perimenopause is a normal transition. It shouldn’t become a diagnostic blindfold.

🤍 Part 3 of our Menopause Awareness Month series.

SAVE + share with a woman who needs this.

“I’m eating the same. I’m exercising the same. WHY is my body changing?”For many women in their 40s, it isn’t simply a l...
10/07/2026

“I’m eating the same. I’m exercising the same. WHY is my body changing?”

For many women in their 40s, it isn’t simply a lack of willpower. Your physiology is changing.

Research shows the menopause transition can affect body composition—including increased fat mass, decreased lean mass and more abdominal fat. And the scale doesn’t tell the whole story.

Muscle matters for insulin sensitivity, metabolic health, strength and bone health. Then add SLEEP: night sweats, 3 AM wake-ups and poor sleep can affect appetite, glucose regulation, energy and recovery.

So when “nothing that used to work is working,” our answer isn’t automatically “eat less and exercise more.” We ask WHY.

That may mean looking at glucose/insulin, thyroid, nutrients, sleep, protein, movement, resistance training and your cycle—then building a plan around YOU.

Your 40s aren’t the time to punish your body harder. They’re the time to understand it better. 🤍

Part 2 of our Menopause Awareness Month series.

Next: Is it really “just your hormones”?
SAVE + share. 🤍

“It’s just perimenopause. There’s really nothing you can do.”Perimenopause may be a normal stage of life—but feeling mis...
10/06/2026

“It’s just perimenopause. There’s really nothing you can do.”

Perimenopause may be a normal stage of life—but feeling miserable through it doesn’t have to be.

It can begin YEARS before your final period. Beyond hot flashes and night sweats, women may notice changes in sleep, mood, concentration, periods, vaginal/urinary health, libido and more.

At KB Wellness, we zoom out. We consider your cycle and symptoms alongside thyroid, metabolic health, blood sugar, nutrients, sleep, stress and health history.

There’s no one-size-fits-all “hormone balancing” protocol. We investigate what’s happening in YOUR body and create an individualized plan, collaborating with medical providers when HRT may be appropriate.

The goal isn’t to stop perimenopause. It’s to stop telling women they have to suffer through it.

🤍 Part 1 of our Menopause Awareness Month series.

Next: “I’m eating the same. I’m exercising the same. Why is my body changing?”

Save + share with a woman who needs this. 🤍

10/04/2026

One of my favorite parts of what I do is hearing someone's story. Because often, within minutes, I can see things they've never been told before.

I can see connections.
Patterns.
Missed opportunities.
Clues.

And while I never promise outcomes, there are moments when I'm sitting across from someone thinking: "There is so much hope here."

Not because have a magic wand, but because I've spent years learning how to look at the whole picture. The symptoms, timeline, lab work clues, stressors and more. The things that seem completely unrelated but often aren't....

This is why every client starts with a Discovery Call - it's our opportunity to hear your story, review what you've already tried, identify potential root-cause patterns, and determine whether our team is the right fit for your case.

Because the truth is, I don't believe every practitioner is right for every person. If I don't believe we can help, I'll tell you. If I think someone else would be a better fit, I'd rather point you in the right direction than have you spend time and money on something that isn't right for you.

After years of helping clients navigate gut issues, hormone imbalances, fatigue, autoimmune conditions, mold illness, MCAS, insulin resistance, and more...
I've learned that symptoms are often messages.

And many people have spent years trying to silence those messages without ever understanding what their body was trying to tell them.

It's not always easy.
It's not always quick.
But there is almost always a path forward.

And that's why our team does what we do. ❤️
Because everyone deserves to understand what's happening in their body and have a plan that actually makes sense.

If you've ever felt like nobody has connected the dots, you're not alone.

Comment HELP and we'll send you information about scheduling a Discovery Call to see if we can help.

“It’s just perimenopause. There’s really nothing you can do.”If you’ve been told some version of this, I want you to kno...
10/03/2026

“It’s just perimenopause. There’s really nothing you can do.”

If you’ve been told some version of this, I want you to know something:

Perimenopause may be a normal stage of life—but feeling miserable through it doesn’t have to be.

Perimenopause is the transition leading up to menopause, and it can begin YEARS before your final period. During this time, ovarian hormones become increasingly variable, which is why you can still have regular or semi-regular periods while noticing that something in your body feels very different.

Hot flashes and night sweats may get the most attention, but women can also experience changes in sleep, mood, concentration, menstrual bleeding, vaginal and urinary health, libido and more.

And this is where women deserve better care.

We shouldn’t dismiss every new symptom with, “Well, you’re in your 40s.”

At KB Wellness, we zoom out.

We look at your cycle and symptoms, but we also consider thyroid function, metabolic health, blood sugar regulation, iron and nutrient status, nutrition, sleep, stress, medications, body composition and your individual health history when appropriate.

Because often, there are multiple pieces of the puzzle.

I’ve worked with women who have dramatically reduced or even resolved hot flashes, made progress with stubborn weight-loss resistance, improved sleep, vaginal dryness and libido, supported their metabolic health and simply felt more like themselves again.

That doesn’t mean there’s one magic “hormone balancing” protocol for every woman.

It means investigating what’s happening in YOUR body and building an individualized plan to make this transition as comfortable and healthy as possible—while collaborating with your medical providers when treatments like HRT may be appropriate.

Because the goal isn’t to stop perimenopause.

The goal is to stop telling women they just have to suffer through it.

🤍 Part 1 of our Menopause Awareness Month series.

Next: “I’m eating the same. I’m exercising the same. Why is my body changing?”

Save this series + send it to a woman who needs to hear that there ARE things she can do. 🤍

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