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I see a lot of posts this time of year about what to do when you're sick.What tea to make.What supplements to take.What ...
10/19/2026

I see a lot of posts this time of year about what to do when you're sick.

What tea to make.

What supplements to take.

What to keep beside your bed when you feel a cold coming on.

And there's certainly a place for having things on hand when you're not feeling your best.

I have my own little toolbox, too.

But here's what I think we should be talking about more:

**What are we doing before we get sick?**

Because supporting our health shouldn't begin the morning we wake up with a sore throat.

It's in the meals we eat regularly.

The nutrients we're getting from our food.

The sleep we prioritize.

The movement we make time for.

The way we manage stress and give ourselves opportunities to recover.

And the everyday habits that help reduce our exposure to infections.

None of those things guarantees we won't get sick.

But they do matter for our overall health, including normal immune function.

And yes, when cold and flu season rolls around, I like knowing I have a few things on hand.

Dried herbs in my kitchen.

Ginger for a warm cup of tea.

Some familiar wellness essentials I know how to use.

But those things aren't a substitute for the foundations I practice every day.

**I don't want to wait until I'm sick to start thinking about my health.**

And I don't want you to feel like you have to, either.

Taking care of ourselves isn't something we only do in response to symptoms.

It's something we get to participate in every day. 🤍

There are seasons when we have the energy to do all the things.And there are seasons when we don't.But somewhere along t...
10/16/2026

There are seasons when we have the energy to do all the things.

And there are seasons when we don't.

But somewhere along the way, we've gotten pretty good at convincing ourselves that the answer to feeling tired is to push harder.

Another cup of coffee.

Another workout.

Another thing checked off the list.

Just keep going.

And sometimes, that's exactly the opposite of what we need.

Our bodies aren't static. Our needs change.

Hormonal transitions, stress, interrupted sleep, illness, grief, and the demands of everyday life can all affect how we feel and what we're capable of.

I think about this particularly with women moving through perimenopause.

Sleep may be changing. Energy may be less predictable. Recovery may feel different.

And yet, so many women are still expecting themselves to function exactly as they did ten years ago.

I'm not suggesting we stop moving, stop challenging ourselves, or abandon the things that support our health.

Quite the opposite.

I'm suggesting we learn when to challenge ourselves and when to give ourselves a little room to recover.

Some days that might mean a great workout.

Other days it might mean a walk, an earlier bedtime, or simply saying no to one more obligation.

**Rest isn't the opposite of taking care of yourself.**

It's part of it.

And not every season of life is meant for pushing harder. 🤍

I love my morning coffee.I'm not giving it up, and I'm certainly not here to tell you that you need to give up yours.But...
10/15/2026

I love my morning coffee.

I'm not giving it up, and I'm certainly not here to tell you that you need to give up yours.

But I do think we need to talk about what we're asking caffeine to do for us.

Did you sleep poorly?

Have you had anything to eat?

Have you had any water?

Are you genuinely tired, or have you just gotten into the habit of reaching for another cup?

Sometimes we reach for caffeine when what we really need is nourishment, hydration, or rest.

And those things aren't interchangeable.

Coffee can help us feel more alert, but it doesn't replace a meal, correct dehydration, or make up for consistently inadequate sleep.

One of the things I've become more intentional about is making sure I'm getting enough protein throughout the day, staying hydrated, and paying attention to how I'm actually feeling.

And yes, I still enjoy my coffee.

Sometimes I even add protein to it.

But I don't want caffeine to become my answer to every dip in energy.

**Before you reach for more stimulation, consider what your body might actually be asking for.**

Maybe it's food.

Maybe it's water.

Maybe it's a walk outside.

And sometimes, maybe it's permission to slow down.

Taking care of yourself isn't always about doing more. 🤍

There's an important distinction I think we need to make when we talk about taking responsibility for our health.Respons...
10/12/2026

There's an important distinction I think we need to make when we talk about taking responsibility for our health.

Responsibility is not the same thing as blame.

We don't control everything that happens to us.

We don't choose our genetics.

We don't control every exposure we've had.

We can't prevent every illness, accident or diagnosis.

And sometimes really hard things happen despite doing so many things “right.”

I've lived that.

But acknowledging what we can't control doesn't mean we're powerless.

There are still choices we get to make every day.

How we feed ourselves.

How we move our bodies.

Whether we prioritize sleep.

How we respond to stress.

The questions we ask.

The information we seek.

The people we choose to have on our healthcare team.

And what we do with the information we learn along the way.

None of that guarantees a particular health outcome.

That's not the point.

The point is recognizing where we do have agency and using it.

For me, that's what taking responsibility for my health means.

Not blame.

Not perfection.

Not believing I can control everything.

Participation.

Taking care of this body I've been given as well as I know how today—and continuing to learn how to do that better tomorrow.

We aren't responsible for everything that happens to us.

But we do get to decide how we care for ourselves from here. 🤍

Sometimes I think we've made feeding ourselves entirely too complicated.Every meal doesn't need to be optimized.It doesn...
10/09/2026

Sometimes I think we've made feeding ourselves entirely too complicated.

Every meal doesn't need to be optimized.

It doesn't need a name.

It doesn't need to follow a trend.

And it certainly doesn't need to be Instagram-worthy.

The other day I made myself a sandwich.

Gluten-free sourdough from the freezer.

A couple of fried eggs.

A little herb goat cheese.

Roasted red pepper.

Fresh microgreens.

Done.

There was protein.

There were vegetables.

There was food I enjoy eating.

And it took me a few minutes to make.

That's it.

I think one of the most useful things we can learn about food is how to make a meal without needing someone else to tell us exactly what to eat.

Open the refrigerator.

See what's there.

Start with some protein.

Add foods that make the meal satisfying and enjoyable.

Eat.

We don't have to turn every meal into a project.

And we don't have to make “eating healthy” so complicated that ordering takeout starts to feel easier than feeding ourselves.

Sometimes it's a beautiful piece of fish and roasted vegetables.

Sometimes it's something that simmered on the stove all day.

And sometimes lunch is just lunch.

That's still taking care of yourself. 🤍

Magnesium gets a lot of attention.Potassium?Not nearly as much.But potassium is an essential mineral involved in some pr...
10/08/2026

Magnesium gets a lot of attention.

Potassium?

Not nearly as much.

But potassium is an essential mineral involved in some pretty fundamental things your body does every day.

Most of the potassium in your body is actually found inside your cells.

The difference between potassium concentrations inside and outside the cell helps create an electrochemical gradient that is important for normal nerve transmission and muscle contraction.

Potassium also plays important roles in fluid balance and normal heart and kidney function.

And here's something I find especially interesting:

Potassium and sodium belong in the same conversation.

Potassium is the predominant positively charged ion inside cells, while sodium is concentrated primarily outside cells. The body actively maintains that difference through the sodium-potassium pump.

In other words, these minerals aren't simply individual numbers on a page. They're participating in physiology together.

That's one of the reasons I don't like looking at a single mineral value and immediately asking:

“How do we get more?”

I want context.

What exactly are we measuring?

What does the rest of the information show us?

What are you eating?

What are you supplementing?

What medications are you taking?

What does your health history tell us?

And what are your symptoms telling us?

Because potassium matters.

But as we've already talked about with magnesium, more isn't automatically better.

In fact, potassium is a perfect example of why we need to be thoughtful about supplementation. Too much potassium can be dangerous for people with certain health conditions or medications.

The goal isn't more minerals.

It's understanding them better. 🤍

The most important person on my healthcare team is me.And I don't say that because I'm a naturopath.I say it because I'm...
10/05/2026

The most important person on my healthcare team is me.

And I don't say that because I'm a naturopath.

I say it because I'm the only person who wakes up in this body every morning.

I'm the one who knows how I slept.

How my energy feels.

Whether something has changed.

Whether I'm thinking clearly.

Whether I'm tolerating exercise differently.

Whether something that looks perfectly fine on paper doesn't feel perfectly fine in my body.

That doesn't mean I know everything.

I don't.

That's exactly why I have a healthcare team.

I have practitioners with knowledge and expertise that I don't have. I value their perspective. I get bloodwork done. I ask questions. I listen. I learn.

And sometimes I seek another perspective.

I recently changed doctors.

Not because my previous doctor was a bad doctor. He wasn't. I had a great relationship with him for a long time.

But eventually, I felt like I wasn't being heard about something that mattered to me.

I realized I had two choices:
Keep trying to convince someone to look at it differently...
or have a different conversation with someone else.

So I chose someone else.

My new doctor has been very receptive. We're asking questions, looking at information and figuring things out together.

We'll see where it goes.

Because being the most important person on my healthcare team doesn't mean I dictate everything that happens.

It means I participate.

I pay attention.

I ask questions.

I learn about my body.

I speak up when something doesn't feel right.

And I choose the people I want beside me as I do that.

Your healthcare providers bring expertise to the table.

You bring something no one else can: the lived experience of being you.

Don't underestimate the importance of that. 🤍

We recently moved, and before we got here I ordered an entire kitchen setup so it would be waiting for us when we arrive...
10/02/2026

We recently moved, and before we got here I ordered an entire kitchen setup so it would be waiting for us when we arrived.

That did not happen.

Backordered.

Delayed.

All kinds of fun.

What we did bring with us?

Two sheet pans and two knives.

So the other night, that's what I worked with.

I cut a honeynut squash in half, scooped out the seeds and tucked half an onion into each little hollow.

I cut a head of cauliflower into a couple of thick “steaks,” put those on the same pan and roasted the rest of the cauliflower alongside them.

The extra cauliflower went into the refrigerator because I already knew it could become soup the next day.

Thankfully, I brought my Vitamix. Priorities. 😂

On the second sheet pan went a beautiful piece of wild-caught snapper.

A little good olive oil.

Some spices I brought from home.

And that was dinner.

Protein.

Beautiful vegetables.

A complex carbohydrate.

Simple. Delicious. Done.

No fully stocked kitchen.

No elaborate recipe.

No special equipment.

And certainly no perfectly organized meal-prep situation.

I just worked with what I had.

I think sometimes we make feeding ourselves feel much harder than it needs to be.

We think we need the recipe.

The meal plan.

The perfectly stocked refrigerator.

The right equipment.

Enough time.

But knowing how to look at the food in front of you and turn it into a meal is a skill.

And the more comfortable you become doing that, the less complicated feeding yourself starts to feel.

You don't need the perfect setup to feed yourself well.

Sometimes you just need two sheet pans and two knives. 🤍

If magnesium is important, wouldn't taking more magnesium be a good thing?Not necessarily.And this is one of the biggest...
09/09/2026

If magnesium is important, wouldn't taking more magnesium be a good thing?

Not necessarily.

And this is one of the biggest things I want people to understand as we start talking more about minerals.

More isn't automatically better.

Minerals participate in interconnected physiological processes, and changing the intake of one mineral can sometimes affect the status, absorption or metabolism of others.

That's why I don't want to look at one isolated result, see that a mineral appears high or low, and immediately reach for a supplement.

I want to understand the pattern.

What does the rest of the mineral picture look like?

What does your bloodwork show?

What are you eating?

What are you already taking?

What symptoms are you experiencing?

What does your health history tell us?

And when I have it available, what does your HTMA add to the picture?

Sometimes those different pieces of information line up beautifully.

Sometimes they don't.

And that's where things get interesting.

Because a blood marker and a mineral concentration measured in hair aren't necessarily telling us the same thing.

They shouldn't automatically be interpreted as though they are.

We'll talk much more about that as we go.

For now, the thing I want you to remember is this:

The goal isn't to collect the most supplements.

It's to gather useful information, understand it in context, and make thoughtful decisions about what your body may need.

Sometimes that means adding something.

Sometimes it doesn't. 🤍

Magnesium has become the wellness world's favorite mineral.Can't sleep?Magnesium.Muscle cramps?Magnesium.Stressed?Magnes...
09/07/2026

Magnesium has become the wellness world's favorite mineral.

Can't sleep?

Magnesium.

Muscle cramps?

Magnesium.

Stressed?

Magnesium.

And while magnesium absolutely matters, its role in the body goes far beyond being the supplement people take before bed.

Magnesium is involved in hundreds of enzymatic reactions and contributes to processes including energy production, normal muscle and nerve function, blood glucose regulation, blood pressure regulation, and bone health.

But here's where I think the conversation needs more nuance:

More magnesium isn't automatically better.

Minerals don't exist independently of one another.

And when I'm looking at someone's mineral patterns, I'm not interested in finding one number and deciding everyone needs more of that mineral.

I want context.

What does the bigger pattern look like?

What are they eating?

What are they already supplementing?

What symptoms are they experiencing?

What other information do we have?

Because magnesium is important.

But magnesium isn't the whole story.

Over the next several weeks, I'm going to start introducing you to some of the individual minerals I pay attention to and explain a little more about what they actually do in the body.

Not because I want you diagnosing yourself from Instagram.

And definitely not because I want you buying twelve new supplements.

I want you to understand your body better.

Because the more you understand, the better questions you can ask. 🤍

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