After over a decade of unexplained weight gain, chronic pain, and countless prescriptions from well-meaning doctors, I knew something deeper was going on in my body. I didn’t need another diagnosis—I needed answers. Real, root-cause answers.

If you’ve been dealing with symptoms like bloating, fatigue, hormonal imbalances, or stubborn weight and nothing seems to help, these 5 at-home functional lab tests could be the missing piece.

These labs helped me uncover my toxicities, identify nutritional deficiencies, and create a personalized plan that finally worked. No more cookie-cutter advice from random internet articles. Just clear, science-backed data specific to my body.

1. Organic Acids Test (OAT)

This comprehensive urine test looks at 75+ biomarkers related to gut health, detoxification, and energy production. It can detect hidden Candida overgrowth, bacterial imbalances, and vitamin and neurotransmitter levels—all of which impact digestion, mood, and metabolism.

2. Hair Tissu...

Okay, hear me out before you come for me.

Yes, genetic testing can be interesting… even helpful in some cases. And yes, I’ve had mine done. But if we’re talking about bang for your buck when it comes to understanding your body and improving your health? It’s not where I’d recommend you start.

Even as a practitioner, when I got my genetic results back, I found myself going, “Okay... cool... now what?” 
The results showed me what I was potentially predisposed to, but not what was actually happening inside my body—or how to truly support it.

Here’s the deal: genetics load the gun, but lifestyle pulls the trigger.

You might be genetically predisposed to sluggish detox pathways, hormone imbalance, or inflammation. But that doesn’t mean those things are happening right now—or that they’re guaranteed to happen at all. It’s the daily choices you make (food, stress, sleep, supplements, environment) that determine whether those switches get flipped.

And that’s where functional medicine...

Ever lay in bed with your mind racing, heart thumping, and sleep nowhere in sight? You’re not alone. Nighttime anxiety is incredibly common—and incredibly frustrating. The day’s done, your to-do list is (mostly) complete, and yet your body feels like it’s stuck in go-mode.

But the good news? You can calm your nervous system, naturally. You just need the right tools to send the “it’s safe to relax” signal to your brain.

Here are six simple, holistic strategies to help reduce nighttime anxiety and finally get the rest your body deserves:

1. Limit Screen Time Before Bed 

Blue light from screens messes with melatonin production—the hormone your body needs to fall asleep. It tricks your brain into thinking it’s still daylight, making it harder to wind down.

What to do:
Shut down screens at least 1 hour before bed. If you have to use your phone or computer, try wearing blue light-blocking glasses or turning on “night mode.” Even better—swap scrolling for reading, journaling, or a c...

 Let me tell you something I learned the hard way: over-exercising can be just as damaging as not exercising at all. 

Yup, I said it. And yes, I’m calling myself out.

If you're someone who lives by the motto "no days off" and thinks soreness equals success, this is your sign to slow your roll. Because more isn't always better—especially when it comes to your body.

Are You Overdoing It? Check These Signs:

• Constant muscle soreness that lingers for days

• Decreased performance (you’re working harder, but lifting less?)

• Fatigue that caffeine can’t fix

• Slower muscle growth or even muscle loss

• Weakened immune system (hello, random colds)

• Frequent or nagging injuries

• Feeling “tired but wired” all the time

Sound familiar? Your body isn’t being lazy—it’s screaming for recovery.

Recovery Is Where the Magic Happens 

You don’t build muscle while working out—you build it while recovering. So if you’re skipping rest and piling on workouts, you're actu...

Let’s get real—if you’ve hit your 30s and feel like your body’s changing, it’s not just in your head. You’re not just getting older… you’re losing muscle. And that’s kind of a big deal. 😰💪

Most people don’t realize that starting in your 30s, you can lose up to 3–8% of your muscle mass per decade. And if you're not doing anything to actively maintain or rebuild it? That decline only speeds up. By your 60s and beyond, it’s not just a little loss—it’s a slippery slope into weakness, fatigue, joint issues, and increased risk of falls or injuries.

And no, unfortunately, carrying your toddler around, doing laundry, or walking the dog doesn’t quite cut it as resistance training. (Love you, mama, but we need to do better.)

Why Muscle Matters More Than You Think

Muscle is about way more than looking toned in a tank top. It’s your body’s metabolic engine. More muscle means:

• A faster metabolism (yes, even at rest)

• Stronger bones and better posture

• Better balance and mo

  ...

Life be "life-in" around here... Like kinda pretty much completely fallen apart, but we will save that story (can of worms?) for another time... but I know my cortisol is through the roof, even all I teach.... Here's some common symptoms and what you can do about it!

 Common signs of high cortisol:

-Anxiety, racing thoughts, & poor sleep

-Constant anger/rage

-Craving sugar & salty snacks nonstop

-Brain fog

-Waking up tired after a full night of sleep

-Feeling wired but completely drained

-Stubborn belly fat that won’t budge

-Digestive distress

-Getting sick more often

-Increased body odor

Ok so now you know some common symptoms of high cortisol but why does that matter and what can we do to help especially when "life be life-in'?

I feel like 95% of us are “stressed,” and we all have our journeys and our struggles but I feel like as Mom’s it hits differently… we take on everyone else’s struggles, there’s no one to take care of us and we can’t take care of ourselves un...

Oh the holidays are here, I know you see it and feel it, on you time, energy and budget, but hopefully not on the scale or your waistline! But if so know you aren't the only one. Yesterday I had a client ask me:

What should I do when my healthy habits fail, And/ or they need to get “re-stuck”?!

Let me start with this, I totally understand because I spent so many holiday seasons, setting myself up for failure! For the holidays, I try and set myself (and clients) up for success and use the mantra: “Maintain don’t gain.”

Because life happens, or as I like to say "life be life-in"

And also “ it’s not if you fall off the horse it’s how quickly you get back on the horse when you fall off” 

Here’s how: 

1. Acknowledge and accept setbacks

-Understanding where you’re at—and how you got there: time, emotions, energy, budget etc

2. Revisit nutrition goals

-Reassess your caloric needs and your nutrition goals: these are not always the same!

3. Re-establish a meal plan and routin...

It’s been a while, since I’ve done cryotherapy, but while I was back in my home town to see Barbara O'Neil (yes I was beyond excited) I had to make a stop at Greensboro Sports Performance, besides the world’s best chiropractor Dr. Damien Rodulfo, to jump in the ice box, AKA Cryotherapy

Here's why (Cryotherapy Benefits)

1. Reduced Inflammation: Cryotherapy helps lower inflammation in the body, which can reduce pain and swelling,

2. Faster Muscle Recovery: cold therapy can aid in speeding up muscle recovery after intense workouts or injuries by promoting circulation

3. Boosted Metabolism: Research shows cryotherapy can help boost metabolism, potentially supporting weight loss efforts by causing the body to burn more calories to regulate temperature.

4. Improved Mood and Mental Health: Cryotherapy can help release endorphins, which can enhance mood and reduce symptoms of anxiety and depression

5. Enhanced Skin Health: Cold exposure can improve blood flow, which may help with skin ti...

From artificial dyes and sugars to preservatives and even hormone-disrupting chemicals, there are soooo many additives in our food, air, water, cosmetics and even "cleaning" products. These chemicals have been linked to issues like gut imbalances, mood disorders, brain fog, ADD/ADHD, inflammation, and more. For me personal I notice headaches, skin issues and tummy troubles almost immediately when I get near them!

Here are THE TOP 12 TO AVOID at all costs! 

1. Potassium bromate

2. Propylparaben

3. BHA

4. BHT

5. Titanium dioxide

6. Seven artificial dyes

7. Aspartame

8. ADA

9. Propyl gallate

10. Sodium benzoate

11. Methylene chloride, trichloroethylene and ethylene dichloride

12. Sodium nitrite

What can you do?

•Check labels-avoid anything you can’t pronounce

•Opt for whole, minimally processed foods

-Avoid fragrances

•Look for “clean,” “organic,” or “additive-free” products 

-Support local farmers/farmers markets

Your health is too precious to gamble with food c...

Are you feeling stressed?

Well here is the bad news... Everything boils back down to stress in, on and around our bodies- internal and external stress- but how does chronic stress affect your health? 😲

1. Inflammation/Weight Gain: Persistent stress decreases the responsiveness of glucocorticoids which lowers the immune response and cause cause “toxic water weight” from toxin being stored in the body’s adipose tissue or fat cells

2. Digestive Health: Stress negatively impacts digestion, because digestion down regulates when your body is in fight or flight.

3. Immune System: Chronic stress suppresses the immune system, making us more susceptible to infections and illnesses.

4. Heart Health : Prolonged stress raises blood pressure and increases the risk of heart disease and strokes.

5. Mental Health: Long-term stress is linked to depression and anxiety, disrupting our neurotransmitters in our gut aka our second brain.

6. Cellular Aging: Stress accelerates the shortening of telomere...