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NBC-HWC | National Board Certified Health & Wellness Coach

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10/20/2026

There are haunted houses, and then there’s being a woman trying to navigate her own health in 2026. And frankly, I’m not sure which is scarier.

Give me the ghosts, creepy hallways, and the guy chasing people with a chainsaw. What I won’t be doing is entering a room where someone tries to diagnose me from a TikTok, sells me a 19 supplement “reset”, and suggests fixing my libido with a date night and a glass of w**e.

The scariest part? Most of these aren’t even exaggerations. Somewhere between dismissing women’s symptoms, and turning every little fluctuation in our bodies into another product to sell, we’ve made understanding our own health unnecessarily complicated.

Not every symptoms needs a supplement and having a discount code doesn’t make someone qualified to give medical advice.

I’m all for a good scare during spooky season, but I prefer it didn’t come from my lab results, laundry room, or Instagram algorithm.

Now tell me, which room are you turning around and walking straight out of? And what other women’s health horrors did I miss?

10/19/2026

Most of us were taught to track when our periods started, when they ended, and maybe how many days were between them. And apparently, that was supposed to be enough menstrual health education to last us a lifetime.

But here’s something we should’ve been taught a LONG time ago: 𝗕𝗹𝗲𝗲𝗱𝗶𝗻𝗴 𝗮𝗻𝗱 𝗼𝘃𝘂𝗹𝗮𝘁𝗶𝗼𝗻 𝗮𝗿𝗲 𝗻𝗼𝘁 𝘁𝗵𝗲 𝘀𝗮𝗺𝗲.

In a typical menstrual cycle, ovulation triggers the production of progesterone, a hormone that plays an important role in the second half of your cycle. But when ovulation doesn’t happen, that usual rise in progesterone doesn’t happen either, even though you may still experience bleeding that looks like a period.

This is called an 𝘢𝘯𝘰𝘷𝘶𝘭𝘢𝘵𝘰𝘳𝘺 𝘣𝘭𝘦𝘦𝘥𝘪𝘯𝘨.

Now, before anyone starts questioning every period they’ve ever had, regular menstrual cycles are generally a good indication that ovulation is happening. But if your cycles are unpredictable, your bleeding patterns are changing, or you are consistently experiencing unusually heavy or irregular bleeding, those are things worth paying attention to and discussing with your healthcare provider.

And no, understanding ovulation isn’t information reserved for women trying to conceive. Your menstrual cycle is part of your overall health, and you deserve to understand what’s happening in your body beyond whether or not your period showed up this month.

And if you are trying to make sense of your cycle, understand the patterns behind your symptoms, or simply want to feel more informed and confident about your hormonal health, that’s exactly where coaching can help.

Ready to stop guessing and start understanding? Schedule your complementary Women’s Health Intro Call through the link in my bio. Let’s talk about what’s going on in YOUR body.

10/15/2026

There are still teenage girls being told that losing their period is just part of being an athlete. I want us to stop normalizing that.

A teenage athlete’s body is carrying a lot more than practice. She is growing, building bone, developing hormonally, navigating puberty, learning all day at school, managing stress, recovering from training, sleeping, repairing muscle, and then being asked to do it all again tomorrow.

Sometimes the issue is not one single thing, it is the total load. Not having enough fuel to match the demand can all begin to outpace what her body has available to recover.

And one of the ways her body may tell us that something is off is her menstrual cycle.

Periods becoming consistently irregular, disappearing for months, or not beginning when expected should not automatically be dismissed because “she is an athlete.“ The same goes for repeated stress, injuries, chronic fatigue, declining performance, trouble concentrating, poor recovery, frequent illness, or changes in mood and strength.

This conversation is bigger than calories, body size, or whether she “looks healthy.” Sometimes she needs more fuel, sometimes the training load needs to change, sometimes she needs more sleep, true recovery, less pressure, injury rehabilitation, or medical evaluation for another cause entirely.

The point is to look at the 𝘄𝗵𝗼𝗹𝗲 𝗮𝘁𝗵𝗹𝗲𝘁𝗲.

A teenage girl should not have to sacrifice normal body function to prove that she is committed to her sport. Parents, coaches, trainers, and caregivers, we should be paying attention to how much she is doing, how well she is recovering, and what her body is trying to tell us along the way.

𝙎𝙚𝙣𝙙 𝙩𝙝𝙞𝙨 𝙩𝙤 𝙩𝙝𝙚 𝙥𝙖𝙧𝙚𝙣𝙩, 𝙘𝙤𝙖𝙘𝙝, 𝙤𝙧 𝙩𝙧𝙖𝙞𝙣𝙚𝙧 𝙤𝙛 𝙖 𝙩𝙚𝙚𝙣𝙖𝙜𝙚 𝙖𝙩𝙝𝙡𝙚𝙩𝙚 𝙬𝙝𝙤 𝙣𝙚𝙚𝙙𝙨 𝙩𝙝𝙞𝙨 𝙧𝙚𝙢𝙞𝙣𝙙𝙚𝙧.

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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📩 [email protected]

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]

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