You might not feel stressed in your mind…but, your body may be telling a different story.
If you feel puffy, inflamed, exhausted, and your hair is thinning—even though you're eating “clean”—this is for you.
And I want to talk to the woman who says, “I'm not stressed.”
Because I hear you. You might not feel stressed in your mind. You're just doing life. Getting things done. Pushing through. Being consistent.
But your body may be telling a different story.
When your body is under stress, it can look like:
waking up tired (even after sleep)
sugar cravings you can't stop
puffiness, bloating, or feeling “swollen”
workouts that stop working (or make you feel worse)
hair shedding, especially on top
needing more and more rules with food just to feel “okay”
That's not you being dramatic. That's your body waving a flag.
Here's the simple version of what can happen:
If you're training hard and not eating enough (even if the food is clean), your body can go into “save mode.” In save mode, your body tries to protect you. It slows things down.
That can mean:
your thyroid may slow (your “energy engine”)
your body may make more stress hormone
your body may stop spending energy on “extras” like hair, clear skin, and easy weight loss
And if your gut is irritated, you may not absorb what you eat well—so it can feel like nothing works.
This is why cutting more foods often backfires. You end up with fewer nutrients, less fuel, and even more stress on your system.
If you're tired of guessing, I'm currently accepting a small number of new clients right now. When you work with me, you'll be inside Strong and Synced (and you'll get the group program inside), and we connect the dots: food + training + sleep + stress + gut + labs.
If you're overwhelmed because you've tried the supplements, the “gut fixes,” and the Instagram advice… you're not failing.
Those plans aren't built around your body. They don't know what's going on in your gut, how you're eating, how you're training, how you're sleeping, or what your stress looks like.
You deserve a plan that fits you—so you can stop spinning your wheels and start feeling like yourself again.
The Coffee Enema: A 20-minute ritual that resets me every week
Picture this: we roll the RV into the driveway after another month of highway miles, campground potlucks, and “adventure”protein bars. I love the memories—my liver and gut, not so much.
So, before the suitcases are even unpacked, I slip into the bathroom—kids still asleep—and cue my little secret weapon: the coffee enema. (Yes, it's exactly what it sounds like. No, it's not as scary as Google makes it out to be.)
One morning a week—and always after travel—I brew a special organic light-roast, let it cool to body temp, and give my liver a date with liquid gold.
Here’s why I'm obsessed:
Master detox boost: Caffeine triggers the “palmitic acid” receptors in the colon → liver dumps glutathione (your top antioxidant).
Happy thyroid: Clearer liver pathways = smoother T4-to-T3 conversion. Hello, steady energy.
Glowing skin: Less backlog of estrogen + toxins means fewer breakouts and dull patches.
Bloat relief: Gentle flush lowers gut inflammation and sweeps out lingering pathogens.
Mood & focus: The combo of glutathione + clean bile flow feels like flipping the lights on in my brain.
Twenty minutes later I'm lighter, clearer, and ready to tackle breakfast duty.
Here’s why it works:
Rectal absorption leads to liver signaling. The rectum drains partly into th portal vein, which goes directly to the liver. The idea is that caffeine and other compounds (like cafestol and kahweol) reach the liver quickly and: stimulate bile duct dilation, increase bile flow, and support detoxification by increasing glutathione activity.
Nervous system stimulation. Caffeine can stimulate the enteric nervous system, which may increase bowel movement, and create a feeling of release in people who are constipated.
Colon stimulation. Warm liquid in thecolon alone (even without coffee) can trigger bowel evacuation, temporarily reduce pressure or bloating.
Please remember: Don’t use coffee enemas to do all the work. You still need to make sure you are getting in adequate protein and fiber, key micronutrients (B vitamins, magnesium, glycine), having regular blowel movements WITHOUT dependency, and regulating your nervous system.
CONTRAINDICATIONS & SAFETY:
pregnant mamas (nursing mamas, please use caution as well)
very young child
hypertension
currently undergoing chemotherapy
bleeding and/or ulceration in the colon tract
ulcerative colitis
Crohn’s disease
renal/heart/respiratory failure
acute or ongoing chronic diarrhea until investigated by a physician
first 6-8 weeks post-surgery (always check with your primary physician)
HERE’S THE EQUIPMENT I USE:
BREW: 1-3 TBSP COFFEE TO 1 COFFEE PRESS FULL OF WATER, SIMMER 10 MIN, COOL TO LUKEWARM. I ADD ICE BECAUSE I DON'T HAVE TIME TO WAIT IN THE MORNINGS.
SET UP: BATHROOM FLOOR, TOWEL, NETFLIX IN EARS (YOU NEED TO HAVE SOMETHING TO OCCUPY YOU, THERE WILL BE A LITTLE CRAMPING.) WHEN THAT HAPPENS, BREATHE THROUGH IT AND MASSAGE LOWER BELLY.
INFUSE: LIE ON RIGHT SIDE, INSERT LUBRICATED TIP 1–2 INCHES, ELEVATE BUCKET, LET GRAVITY DO THE WORK. PLACE MINE ON THE COUNTER (1–2 MIN). IF HUNG HIGH ON A SHOWER CURTAIN ROD, THEN YOU MAY NOT MAKE IT THE FULL 15 MIN. SLOWER FLOW MEANS LESS STRESS ON YOUR GUT.
HOLD: ROLL ONTO BACK, KNEES UP. DEEP DIAPHRAGMATIC BREATHING FOR UP TO 15 MIN. (YOU CAN WORK UP TO THIS TIME GRADUALLY.)
RELEASE: HEAD TO TOILET & LET IT ALL GO. DON’T WORRY. (YOUR SPHINCTER WILL HOLD IT IN UNTIL YOU GET TO THE TOILET.)
PRO TIPS:
Hydrate—8 oz electrolytes before & after.
Start with half the volume if you're new.
ALWAYS use organic, light-roast enema coffee (regular drinking coffee ≠ the same).
I know sticking coffee anywhere south feels… unconventional. But the science (and my skin, sleep, and mood) speak for themselves.
If your gut still feels sluggish or inflamed—even with clean eating—this is one tool worth trying. And if you want a full roadmap (GI-MAP, DUTCH, personalized protocols) let’s talk.
I’ve also created a free PDF for you HERE.
3 simple ways to help your body feel safe
We actually take pride in this. Let me tell you a quick story:
Picture your body like a little mailbox flag.
When the flag is DOWN, your body is calm.
It's like: “Cool. We're safe. Let's digest food. Let's go poop. Let's rest.”
But when the flag is UP, your body thinks: “Uh oh. Busy time. Danger time. GO GO GO.”
And if you're this kind of woman… your flag is basically up all day.
You don't say you're stressed, but you:
feel weird sitting still
feel guilty resting
can't eat without doing something else
lay down at night and your brain starts talking a lot
love hard workouts (even when you're exhausted)
You're like a race car with no brakes.
So, then your body does what bodies do.
It starts sending messages.
And those messages look like:
constipation (you're not going daily, or it's hard to go)
bloating (your belly blows up by the afternoon)
PMS that feels big and intense
tender breasts
heavy periods
and often “low progesterone vibes” (progesterone is your calm hormone)
Here's the simple truth:
When your body is stuck in GO mode, digestion turns into “not right now.”
Because your gut is like a factory line. And stress is like someone pulling the plug. Food sits longer. It ferments more. It makes more gas. And, your belly feels tight like a balloon.
And if you never downshift… your hormones can feel extra cranky too.
So here are 3 things you need to know (and they're simple) and try:
1) Your gut is like a shy kid.
It won't “go” if it feels watched or rushed.
✅ Try this: Pick ONE meal a day to sit down and eat without your phone. Just 10 minutes. Slow bites. Chew. Breathe.
2) Your poop needs a green light.
If your body is tense, it's like every stoplight is red.
✅ Try this: Take a 5–10 minute walk after dinner. It's like telling your gut, “Okay, you can move now.”
3) Progesterone is like a soft blanket.
It helps you feel calmer, sleep better, and have easier PMS for many women. But a body that's stuck in hustle mode can't hold onto that “blanket” well.
✅ Try this: Do a 5-minute “power down” before bed: dim the lights, legs up the wall for 2–3 minutes, slow breathing (smell the flowers for 4 seconds… blow out the candles for 6).
If you're reading this thinking, “Wait… this is literally me,” you're not alone.
And no—this doesn't mean “it's all in your head.”
It means your body is smart… and it's been running in overdrive.
Leave a comment below and tell me your top two symptoms (constipation, bloating, heavy periods, tender breasts, PMS, anxiety, sleep). I'll tell you what I would look at first and what to do next.
Why 3-AM wake-ups happen (the real reason)
If you've been waking up around 2–4AM lately—wide awake, mind racing, maybe even with a runny nose, anxious chest, or that “why am I alert right now?!” feeling—I want you to know this:
You're not broken.
Your body isn't failing you.
It's responding to what it thinks is stress.
And for a lot of women in their mid-30s through their 50s, this happens most often in the 7–10 days before your period (hello, luteal phase). Let's make this make sense in plain English.
Why 3AM wake-ups happen (the real reason)—
Most 3AM wake-ups come from a combo of three things:
1) Stress hormones are still “on.”
Even if you fall asleep fine, a stressful day can keep your nervous system on alert at night. Your body remembers the day—even when your brain is trying to move on.
2) Blood sugar drops while you sleep.
If your dinner was lighter, earlier, lower carb, or you're just in a season of high stress… your blood sugar can dip overnight.
When that happens, your body releases cortisol and adrenaline to bring it back up. And those hormones are AMAZING at one thing: waking you up.
3) Histamine can rise at night—especially in luteal phase.
Most people think histamine is only about allergies. But histamine is also a wake-up chemical in your brain.
So if you're histamine-sensitive, you can wake up with:
🤧 a runny or stuffy nose
👀 itchy eyes
😬 anxiety
😳 racing thoughts
🥵 feeling hot/restless
🔋and a body that can't “power down” again
And yes—this can get worse right before your period.
Why luteal phase makes it harder:
During the luteal phase after you ovulate to the last day before you start your period), your body often needs: more carbs (yes, really), more recovery, more nervous system support, and more stable blood sugar.
But most high-achieving women do the opposite:
they push harder, eat lighter, skip carbs, run on adrenaline, and wonder why their sleep falls apart.
Here's what I want you to try for the next 7 nights—
1) Eat a bedtime snack that stabilizes blood sugar (60–90 minutes before bed)
Think: protein + carb
Examples: turkey + a few crackers, a protein shake + fruit, yogurt/cottage cheese if you tolerate dairy, banana + a little nut butter (only if it works for you). This is one of the fastest ways to stop the 3AM “alarm system.”
2) Make dinner lower-histamine (especially luteal week)
If you're sensitive, your body does better with: fresh-cooked protein (not leftovers sitting in the fridge for days), simple carbs (rice, potatoes, fruit), cooked veggies
And less of: alcohol, vinegar/fermented foods, aged/processed meats, long-simmered broths, “random snack plates” that don't have enough actual fuel.
3) Calm the nervous system before bed (keep it boring)
Not dramatic. Not trendy. Just effective: dim lights 60 minutes before bed, warm shower (not super hot—heat can trigger histamine for some women), 2 minutes of long exhales (inhale 4 seconds, exhale 6–8 seconds), cool, dark room
4) If you wake up at 3AM, don't negotiate with your brain
You're not going to win a debate at 3AM.
Keep it simple: breathe, low light, no scrolling, and remind your body: I am safe. This is just a signal.
If this is you, this is exactly what we work on in Strong and Synced.
If you're a woman who is doing “all the healthy things” but still dealing with: exhaustion, poor sleep, bloating, stubborn weight that won't move, cravings and mood swings before your cycle, feeling puffy, inflamed, or anxious for no reason…
You don't need more willpower.
You need a plan that supports your body—especially during the phases where it needs more.
That's what Strong & Synced is for. It's where I help you build real strength and real structure—so your workouts, nutrition, and daily rhythms actually match your hormones, your stress load, and your life.
Ready to feel steady again?
If you're tired of being the woman who wakes up at 3AM and then drags herself through the next day…
👉 Join Strong & Synced today.
Inside, you'll get the step-by-step framework to stabilize your energy, support your cycle, fuel your training, and stop living on adrenaline.
Spots are already filling up these last 2 weeks, and we start our live calls in February. I look forward to seeing your application if this is aligning with you.
Show your body that you're safe
It's the first month of 2026. And I know it can feel like a spotlight. Like you're “behind” before you even start.
But what if today isn't a test…What if it's a reset?
Not “go hard.” Not “do it perfectly.”
Just this: show your body that you're safe.
Because when your nervous system feels safe…
Your gut calms down. Your hormones stop screaming. Your cravings get quieter. Your energy comes back online.
So here are 3 wins you can check off TODAY (and yes, they count even if the rest of the day is chaos):
WIN #1: Eat 3 full, balanced meals.
Not snacks.
Not “girl dinner.”
Not coffee + vibes.
I mean real meals with protein + carbs + fat.
This tells your body: We're not in survival mode.
WIN #2: Go outside and actually see the sun.
Even 5–10 minutes.
Stand there.
Let your eyes and skin register daylight.
This is one of the simplest ways to support your circadian rhythm, cortisol pattern, mood, and sleep.
WIN #3: Eat like you're not being chased.
Before you take the first bite, do this:
Drop your shoulders.
Unclench your jaw.
One slow inhale.
One long exhale.
Then eat slower than you want to.
Because digestion doesn't happen in “go-go-go.”
It happens in rest.
And when you eat in a regulated state, your body absorbs nutrients better… and your gut and hormones benefit.
That's it.
Three simple wins.
Not because you need more rules…
But because your mind and nervous system determine how your body experiences food, stress, and healing.
So today, let's be excited.
It’s a new year.
A new chance to practice the basics that actually change everything.
Tell me which win you're choosing first.
Cheering for you, Caitlyn
Meal prep that doesn't take your whole Sunday (my simple “always works” plan)
If meal prep makes you immediately want to quit… you're not alone.
A lot of people hear “meal prep” and picture spending hours in the kitchen, washing 97 containers, and eating sad leftovers all week. 🙃
But here's the truth: simple meal prep is one of the biggest game changers for your health—because when your food is already there, you make better choices without needing more motivation.
And I'll be honest: I'm pretty basic with meals. I don't need fancy. I need doable.
So here's exactly what I prep on Sundays to make my week feel easy.
My “Doable Meal Prep” Blueprint (takes the thinking out of your week)
1) 🧇 My go-to: Gluten-free high-protein cottage cheese waffles
These are my favorite post-workout snack all week.
I pair them with:
blueberries
extra cottage cheese for more protein
Because I've had a bit of histamine intolerance lately, I can't do a ton of leftovers—so I freeze half the batch and keep the rest ready to go. This batch lasts me all week.
Blend in a blender:
1 whole container low-fat cottage cheese (~450g)
2 eggs
whey protein (70g)
egg whites (80g)
vanilla (a little)
cinnamon (a lot, for flavor)
bananas (3 bananas, ~350g)
rolled oats (350g) — I use One Degree oats
baking powder (20g)
Then just cook into waffles and store what you'll use + freeze the rest.
2) 🍠 Two starchy carbs (because energy + cravings are real)
I always prep two starchy carbs so lunches and snacks actually feel satisfying.
My staples:
Sweet potatoes (I bake/roast a few and store them)
Butternut squash (Costco has it already chopped—bless)
Butternut squash method:
Toss with ghee or coconut oil
Roast at 400°F until your preferred texture.
3) 🍗 Two proteins — this is what makes the week “click”
A. 1 lb grass-fed ground beef
I cook it with taco seasoning and it's ready for bowls, tortillas, sweet potato “nachos,” you name it.
B. Easy chicken tacos (crockpot)
Add chicken thighs + 1 packet Siete seasoning + a splash of bone broth into the crockpot
Cook low or high for ~4 hours
Shred it, then broil in the oven for about 5 minutes (or until crispy)
Pour some of the crockpot juices over the chicken for extra flavor
This becomes an easy lunch with:
sweet potatoes OR Siete tortillas
4) 🥦 2 cruciferous veggies (easy, consistent, done)
I always prep 2 cruciferous vegetable to keep digestion + fiber consistent.
Options I rotate:
steamed broccoli (I literally just steam it and salt it when I eat it)
Brussels sprouts
cauliflower rice
The exact combo I aim for every week:
1 prep snack: protein waffles
2 starchy carbs: sweet potato + squash
2 proteins: ground beef + chicken
2 veggie: cruciferous option
That's it.
And it covers snacks + lunches for the entire week without needing a complicated plan.
What's the hardest part about meal prep for you right now?
Is it:
not knowing what to make?
feeling like it takes too long?
getting bored of the same foods?
staying consistent once the week gets chaotic?
If you want more support with making your health a priority (even when life is busy), feeling fueled instead of puffy / angry / hangry, and eating in a way that supports your goals without the bloat and “six months pregnant” feeling…
Strong & Synced is where that happens.
I'm opening doors right now, and I'm so excited to support you inside—because your transformation doesn't come from perfection. It comes from having a plan that fits your real life. — or check it out here.
3 parasites, H. pylori, inflammation—here's what changed everything
If you've been working out, “eating healthy,” trying to be consistent… and the scale still won't move (or your body won't change), I want to share a story that might feel very familiar.
I'm going to call her Laura. She's someone who had worked with me before—smart, driven, and genuinely doing her best. But when we reconnected, life was heavy.
Laura was:
🏃♀️ Running regularly
🥗 Eating healthy
📈 Owning and running her business
😣 Carrying a ton of family stress
🏠 Acting as a caregiver while trying to keep everything together
And despite all that effort, she was stuck. Weight wouldn't budge. She felt inflamed, exhausted, and frustrated—because it didn't make sense.
Here's the turning point:
Instead of pushing harder, we got curious.
We ran a GI-MAP test and went back to the foundations—because when gut health is compromised, your body can fight your fat loss no matter how “good” you're being.
Her results gave us the missing answers:
Three major parasites, dysbiosis (an unhealthy gut bacterial imbalance), H. pylori and significant inflammation!
That combo can absolutely keep your body holding onto weight, increasing cravings, disrupting digestion, and making progress feel impossible—even when you're working out and eating clean.
WHAT CHANGED (FAST)—
Once Laura had a clear plan and real support:
She started eating more (yes, more—strategically). We began a targeted protocol based on her GI-MAP results. She focused on consistency with the foundations instead of random fixes.
She had accountability to stay on track when stress tried to pull her off course
In less than two months, she's down at least two pant sizes.
And the best part?
People are noticing. Not just her body—her face, her energy, her presence. She's getting asked what she's doing because the change is visible.
This is what I want you to know:
If you're struggling to lose weight despite “doing everything right,” there is a strong chance you're missing the real why.
And, you cannot fix what you can't see. That's why the combination of: testing + a personalized strategy + accountability + support
is what creates results that finally stick.
Strong and Synced is open for enrollment.
If you're tired of guessing, tired of starting over, and ready to go into 2026 with your body working with you—not against you—this is your invitation. If you're curious what's really possible for you, let's chat. Apply HERE and we'll take a look at what's been holding you back, what your body actually needs, and how we can create a plan that feels doable—and gets results.
You don't need more discipline or motivation.
You need answers—and a plan that finally matches what your body is asking for. If you've been telling yourself “it shouldn't be this hard,” you're probably right. Let's find out what's actually going on.
You’re not crazy. You’re just stuck in the loop.
I'm going to say this with love because you need to hear it:
You're not failing. You're stuck in a loop.
And the loop is keeping you exhausted, overwhelmed, and still without answers.
You wake up puffy and lethargic — even after a full night of sleep.
Your face looks swollen, your stomach feels bloated before you've even eaten, and you're already frustrated because your body feels heavy for no reason.
Then you push through the morning with brain fog that never fully lifts…
and by 3 p.m. you hit that wall — the crash that makes you want caffeine, sugar, or both just to function like a normal human.
Your digestion? A complete guessing game. One day it's constipation and you feel backed up and miserable.
The next day it's random diarrhea and you're scared to eat before leaving the house. And you're sitting there thinking: what food is doing this to me? what's wrong with me? Why can't I figure it out?
And then your cycle comes in and wrecks you. Period pain you dread every month. Mood swings so intense the week before your period you don't even recognize yourself — snappy, overwhelmed, emotional, anxious… and then the guilt because you feel like you're “being a witch” when you're actually just trying to survive your own hormones.
Meanwhile you're eating “healthy.” You're working out. You're doing the things.
And nothing is changing.
Your body doesn't respond like it did in your 20s.
In your 30s and 40s it's a completely different ballgame… and no one is explaining the rules.
So you do what most women do when they're desperate:
You research.
You go down rabbit holes.
You save reels.
You try gluten-free, dairy-free, low FODMAP, supplements, protocols, detoxes…
You ask Google. You ask ChatGPT.
You ask your doctor and get, “Everything looks normal,” or a band-aid that doesn't solve the root.
And you end up right back where you started — overwhelmed, still puffy, still crashing, still foggy, still guessing.
Here's the part you might not want to hear, but you need it:
You've got to get out of your head.
You've got to get out of your own way.
Because “trying all the things” is not a strategy.
Over-researching is not healing.
And making excuses for why you can't commit to a real process is keeping you stuck.
You don't need more information.
You need a clear plan, in the right order, with someone who can actually connect the dots and help you execute without spiraling.
That's exactly why I created Strong & Synced — my 16-week group program for the woman who is DONE guessing and ready to finally get to the root.
This isn't a “here's a PDF, good luck” situation.
This is a guided 16-week experience where you get the method, the structure, and the accountability to:
Calm the inflammation and puffiness
Stabilize energy so you're not crashing at 3 p.m.
Get your digestion predictable again
Feel steady through your cycle instead of hijacked by it
Actually see your body respond again
If you're ready to stop letting this run your life and start fixing what's driving the puffiness, crashes, brain fog, digestion swings, and cycle chaos, click the button below to learn more and apply.
Early bird founder's price ends December 26th — and yes, there's $200 off until then.
The one thing my GI doctor never told me when it came to my constipation
I see this all the time with my clients. One tip could literally help you start going to the bathroom every single day.
It’s called the MIGRATING MOTOR COMPLEX. It is a pattern of muscle contractions in the digestive tract that occurs during fasting, helping to clear out undigested food and bacteria. It typically activates every 90 to 120 minutes and is interrupted by eating, which can disrupt its cleaning function.
Every time you put food into your body when other food hasn’t been completely digested because you are snacking and grazing all day long, you are disrupting the migrating motor complex. More food into your gut is not allowing your system to do its job and clear out everything else. Trust me, it will start to back up. You get constipated.
Planning and preparing meals ahead of time, or even knowing you have meals that you can eat instead of grabbing snacks (like eating off your kids’ plates) throughout the day is key. Give yourself enough time throughout the day to digest the food you are putting into your body.
Newsflash: You’re constipated if you are not going to the bathroom every single day and feeling empty.
I created the Bloated to Balance Guide: A 7-Day Reset to help you get back on track.
I didn’t know food was medicine, but my gut did…
If you've ever lived on the rollercoaster—bloated, constipated for two days, then diarrhea out of nowhere—hi, same. I grew up so, so sick and had no idea that how I was eating and living was keeping my gut on fire. I didn't realize food could be medicine. I didn't realize my “normal” wasn't actually normal.
Here's the truth I wish I'd learned sooner: you can buy the colostrum, the probiotic, do the coffee enemas, or try the latest “gut-healing” gummies… and still be bloated. De-bloat is the trend, but it isn't the fix. Supplements can be fine, but if the basics aren't in place—what and how you eat, simple daily habits, and a calm rhythm for your gut—you'll just keep chasing relief.
What finally helped me was giving my gut a simple 7-day reset: calm things down, lower inflammation, and stop making my body guess every meal. Not extreme. Not perfection. Just structure I could actually follow.
That's exactly why I created Bloated to Balanced: The 7-Day Gut Reset.
Inside, I hand you a gentle plan that helps you:
🫣 Reduce bloat and that “ugh, nothing fits” feeling
💩 Get regular again (goodbye bathroom roulette)
☺️ Feel calmer in your body—less noise, less guesswork
🗓️ Build doable habits you can keep after the week ends
You'll get the daily plan, shopping list, and step-by-step guidance so you're never staring at the fridge wondering what to do. It's designed for real life and busy weeks.
Why wait until after the holidays to start working on your gut health? If your gut has been loud lately, this is your quiet start.
Doing everything right almost broke me
A few years ago, I thought I was the picture of health.
I was teaching group fitness classes, working out nearly 10 hours a week, following strict Paleo rules, and trying to be the healthiest version of myself.
From the outside it looked disciplined.
Inside, I was exhausted.
I was homeschooling, my husband was working four days straight at a time, and I was running on coffee, willpower, and stress.
I was under-eating, over-training, binging when my body couldn't take it anymore, and draining my adrenals in the process.
My thyroid started to crash, my energy disappeared, and all of the things I was doing “for my health” were actually breaking me down.
If I could go back, I'd tell that version of me to SLOW DOWN. ⚠️
To rest more. To eat enough. To stop believing that thinner or busier automatically meant healthier. And to find a community that reminded her that progress, not perfection, is what creates real change.
That's why I created the Strong and Synced.
It's the community I wish I had back then — a place that helps women:
🌿 Nourish their bodies without restriction
💪 Move for strength, not punishment
💛 Calm their nervous systems and restore energy
🤍 Be supported by other women who get it
If you've been trying to “do it all” for your health and still feel depleted, this is your reminder: you don't have to.
Let's rewrite what health looks like — slower, softer, and so much more sustainable.
This is why your hormones are tanking
After being on so many calls this week, one thing is crystal clear to me: so many women are absolutely drowning in their schedules and it's costing them their health.
I was recently on a podcast with a former client of mine—a powerhouse businesswoman whose husband also runs a business. (I'll share the link as soon as it goes live!) You can check out her full interview here. Her story reminded me of what I see every single day with women like you.
Here's the pattern:
Calls on the road.
FaceTiming between school drop-offs and sporting events.
Not home until 9 PM, grabbing dinner way too late.
Living off snacks instead of sitting down to meals.
Up at 4:30 AM for workouts, then full steam ahead until the weekend…which is usually just more tournaments and chaos.
And the truth? We wear our busyness like a badge of honor. But that badge is wrecking us:
Your hormones are tanking.
Your metabolism is slowing.
Sleep is shot.
Cravings are out of control.
Libido? In the toilet.
Bloated, constipated, exhausted, and running on fumes.
I say this with love—but also with firmness: this is your choice. You're over-packing your schedule, and at what expense?
Because if you don't slow down now, your body will force you to later. Menopause will be hell. Hot flashes, sleepless nights, mood swings—all made worse because the adrenals and gut you're draining today won't just magically bounce back tomorrow.
Here's what I want you to reflect on:
👉🏽 Are we, as women, really meant to live this way?
👉🏽 Did God design us to go 24/7, pedal to the metal, and then wonder why our body is falling apart?
👉🏽 Or are we designed for joy, rest, nourishment, and living from a place of peace—not pressure?
The good news: it doesn't have to stay this way. Here are 3 things you can do this weekend to start shifting:
Sit down for meals – no more grazing all day. Make at least one meal today something you slow down for.
Mineralize & hydrate – add electrolytes, sprinkle good sea salt, eat potassium-rich foods. Your body is craving true replenishment.
Protect rest – even just 20 minutes of stillness or journaling without a phone in your hand. Let your nervous system breathe.
These seem simple, but they are the foundation of healing your hormones, calming your adrenals, and resetting your gut.
Want a space and a community for women just like you who are tired of burning out, tired of doing it all, tired of pretending it's working.
It's not a detox, it's not a cleanse. It's a full life reframe—and you need it. It’s the Slow Health Society.
For now, promise me you'll start with those three small steps. Ok?
What I discovered when I stopped guessing and tested…
There was a time years ago, when I couldn't get out of bed because I was in so much pain.
I'd lie there for hours with a heating pad, a bottle of Pepto-Bismol, and old episodes of One Tree Hill playing just to distract me from the pain. My kids were downstairs, and all I could do was hope the cramping and bloating would pass so I could function again.
The truth?
The Pepto-Bismol didn't even work. No matter what I ate—even when I thought I was eating “healthy”—I ended up in pain.
Every doctor I saw told me the same thing:
“Eat less and move more.”
“Try a low-FODMAP diet.”
But nothing ever got to the root of what was happening inside my gut.
When I finally worked with a functional medicine practitioner, I learned I had SIBO—which explained a lot, but is not a root cause and I was only getting part of the picture. Supplements helped for a while, but the flare-ups always came back.
It wasn't until I finally ran a GI-MAP stool test that everything changed.
For the first time, I saw what was really going on: I had H. pylori, a bacteria that can suppress stomach acid and cause bloating, cramping, fatigue, hair loss, and so much more. No amount of restrictive dieting could have fixed that.
That test gave me answers—and a roadmap. Once I addressed the root causes, I finally stopped living in survival mode. My energy came back. My body started to heal. And I could show up for my family and my life again.
Here's why I share this:
If you're…
🎈constantly bloated (even when you eat “clean”)
😮💨 exhausted no matter how much you sleep
😢 losing hair, struggling with inflammation, or feeling like your body is working against you
…then it's time to stop guessing and get the answers you deserve.
✨ That's why I created the The Bloat Breakthrough Blueprint ✨
Imagine waking up without wondering how bloated you'll feel today. Imagine having the energy to actually get through your workday and still be present for your family at night. Imagine finally understanding why you've been exhausted, inflamed, and frustrated for so long—and having a clear path to fix it.
Here's how it works:
A GI-MAP test is shipped right to your door—no uncomfortable doctor visits, no endless guesswork.
I personally analyze your results and uncover exactly what's driving your symptoms (from hidden infections to digestion breakdowns).
You'll receive a personalized healing roadmap—your step-by-step plan to calm inflammation, restore energy, and finally feel like yourself again.
Instead of juggling call times, you'll have direct message access to me—so you get answers, encouragement, and accountability right when you need it.
This isn't about another diet or supplement stack. It's about uncovering the truth inside your gut so you can stop spinning your wheels, get to the root cause, and finally live with clarity, energy, and confidence again.
Apply HERE and mention you want the The Bloat Breakthrough Blueprint option.
Don't wait for another doctor to tell you you're “fine” when your body is screaming otherwise. You deserve real answers, real healing, and your life back.
This might surprise you about self-care
I love health. I love peptides, supplements, movement, even tools like my vibration plate and rebounder. But here's the thing I've learned — even the best “healthy things” can start to work against us if we're just piling them on top of an already stressed-out life.
Because here's the reality:
Most women I talk to (myself included at times) are already running on overdrive. We're juggling family, work, endless to-do lists, and then trying to “fix” ourselves by adding more hacks, more labs, more protocols, more noise.
And in the middle of it all, when we're doom-scrolling on our phones at night trying to decompress… or calling “self-care” our nail appointment, hair appointment, or brow wax… deep down, we know that's not really nourishing us.
The truth? What most of us need isn't more to do. It's less.
The most healing thing we can offer our bodies right now is to slow down.
📵 To take a walk without our phones.
😮💨 To sit and breathe for 3 minutes before rushing to the next task.
🥗 To choose one nourishing meal instead of trying to “perfect” every bite.
🥳 To make space for joy — not just obligations.
Because slowing down isn't about being lazy. It's about creating the margin our bodies and nervous systems desperately need to regulate, heal, and thrive.
I've felt the difference myself. The days I try to do everything perfectly are the days I feel most drained. But the days I simplify — eat a basic protein + veggie plate, walk outside, go to bed earlier — those are the days I feel clear, calm, and strong.
And I want that for you, too.
So today, instead of adding another “hack” to your plate, ask yourself:
👉 Where can I slow down?
👉 What can I say no to?
👉 How can I give myself permission to rest, nourish, and just be?
Sometimes, the healthiest thing we can do is less.
Your winter arc is waiting…
The other day, I caught myself reflecting on how far I've come. There was a time when my life was defined by pain, inflammation, anxiety, and exhaustion. My gut was a wreck, I was bloated every day, and I carried the heaviness of Hashimoto's, depression, and constant people-pleasing. I was working out 10 times a week, homeschooling my kids, trying to keep everyone else happy—and yet inside, I was crumbling.
I thought my worth came from a full calendar, from starting businesses just to prove myself, from keeping up appearances. But behind closed doors, my health was falling apart.
That was my reality until I finally decided to stop apologizing.
I started eating the way my body truly needed. I trained smarter, not harder. I set boundaries—like getting to bed early and saying “no” more often. I stopped going out to eat if I knew the food would make me feel awful. And I let myself be “selfish”—because if I wasn't whole, I couldn't show up for my family.
I've lost friends. Some family members didn't understand. But I also gained freedom. Because now I know how to fuel my body, support my hormones, and live without constant pain, bloating, or depression. I've put Hashimoto's into remission, and I'll never apologize for taking care of myself again.
And here's the thing: busyness is not a badge of honor. It's a mask we wear while our health quietly crumbles.
That's why I've stepped into what I call a winter arc—a season of slowing down, rebuilding, and resetting before the new year. I'm not hustling to hit big numbers. I'm prioritizing rest, nourishment, and nervous system regulation.
And I want to invite you into your own winter arc.
Because studies show that the women who start building habits in the last three months of the year are the ones who are most successful in January. (Translation: waiting until New Year's to “start fresh” actually backfires.)
I've seen this firsthand—not just in my own story, but in clients like Alex.
When Alex came to me, she was a driven single mom who was working out hard but couldn't stand how she felt in her body. She struggled with major SIBO, anxiety, acne, bloating, and constipation. Food left her in pain, her energy was tanked, and her gut ruled her life.
We ran a GI-MAP test, supported her nervous system, and rebuilt her nutrition in a way that actually worked for her. Today, Alex's acne is gone, her energy is stable, her blood sugar is regulated, her gut is healed—and she's so lit up by her transformation that she's referred multiple women to me.
Her story isn't unique. I've helped countless women move from bloated, burned out, and discombobulated—to confident, regulated, and thriving.
And now, I want that for you.
Because self-care is not getting your nails done. It's not squeezing in one more workout. It's healing your gut, supporting your hormones, setting boundaries, resting, and remembering that your health is not optional.
So if you're ready to enter your own winter arc—to finally invest in yourself, reset your health, and walk into 2026 refreshed and whole—I have spots open now.
You deserve to finish this year strong—not burned out.
If you've been nodding your head reading this, I want to invite you into your own winter arc. Fill out the short application here, and if it's a good fit, we'll hop on a call together and map out your reset.
Why microdosing is powerful…
I know some of you have worked with me in the past, and others have thought about it but maybe it wasn't the right fit at the time—financially, logistically, or just not the right season for you.
But if you've been watching my stories (or even quietly curious 😉), you've probably seen the incredible results I've experienced with GLP-1 therapy—and now I want to share something that could be a game-changer for you too.
Why micro-dosing GLP-1 is powerful:
🔥 Inflammation control: Even at low doses, GLP-1 helps calm systemic inflammation, which can reduce pain, bloating, and brain fog.
⚖️ Fat loss support: It curbs appetite and reduces “food noise” so you can naturally eat less without white-knuckling it. I personally went from a size 12 to a size 4—and more importantly, I feel comfortable and confident in my body while still eating 2000 calories a day.
💪🏻 Muscle preservation: By starting low and pairing with proper nutrition, you protect lean muscle instead of losing it.
⚡️ Long-term health benefits: Research shows GLP-1s may support heart health, neural health, and even dopamine balance—making food less obsessive and freeing up mental energy.
Why Ellie MD
Not everyone will qualify for insurance coverage, and that's why I partnered with Ellie MD, a medical team that provides affordable GLP-1s and other peptides from trusted compounding pharmacies across the country.
I've interviewed several companies, and Ellie MD stood out as the most reputable and aligned with what I want for my clients. I already have clients who've ordered through them—one received her GLP-1 just two days after screening and is already starting her journey!It's a super easy screening, and you don't have to go through me if you're shy about asking questions. You can simply click the link, fill out the form, and get started. Check out the company HERE.
A few FAQs I always get:
Do I need to stay on this forever? No. You can use a micro-dose, shift to a maintenance dose, or stop once your habits are solid. Personally, I plan to stay on it because of the food noise relief and long-term benefits I've experienced.
What if I don't tolerate the starting dose? Unlike standard pharmaceutical protocols, compounding allows us to start at very low doses, which I highly recommend. It reduces side effects and helps avoid stalls.
This truly has been life-changing for me and for so many others. If you're ready, don't wait—Ellie MD is running a sale through October 3rd.
If you're curious, here's your sign to explore!
One thing is crystal clear to me…
After being on so many calls this week, one thing is crystal clear to me: so many women are absolutely drowning in their schedules and it's costing them their health.
I was recently on a podcast with a former client of mine—a powerhouse businesswoman whose husband also runs a business. (I'll share the link as soon as it goes live!) You can check out her full interview here. Her story reminded me of what I see every single day with women like you.
Here's the pattern:
Calls on the road.
FaceTiming between school drop-offs and sporting events.
Not home until 9 PM, grabbing dinner way too late.
Living off snacks instead of sitting down to meals.
Up at 4:30 AM for workouts, then full steam ahead until the weekend…which is usually just more tournaments and chaos.
And the truth? We wear our busyness like a badge of honor. But that badge is wrecking us:
Your hormones are tanking.
Your metabolism is slowing.
Sleep is shot.
Cravings are out of control.
Libido? In the toilet.
Bloated, constipated, exhausted, and running on fumes.
I say this with love—but also with firmness: this is your choice. You're over-packing your schedule, and at what expense?
Because if you don't slow down now, your body will force you to later. Menopause will be hell. Hot flashes, sleepless nights, mood swings—all made worse because the adrenals and gut you're draining today won't just magically bounce back tomorrow.
Here's what I want you to reflect on:
👉🏽 Are we, as women, really meant to live this way?
👉🏽 Did God design us to go 24/7, pedal to the metal, and then wonder why our body is falling apart?
👉🏽 Or are we designed for joy, rest, nourishment, and living from a place of peace—not pressure?
The good news: it doesn't have to stay this way. Here are 3 things you can do this weekend to start shifting:
Sit down for meals – no more grazing all day. Make at least one meal today something you slow down for.
Mineralize & hydrate – add electrolytes, sprinkle good sea salt, eat potassium-rich foods. Your body is craving true replenishment.
Protect rest – even just 20 minutes of stillness or journaling without a phone in your hand. Let your nervous system breathe.
These seem simple, but they are the foundation of healing your hormones, calming your adrenals, and resetting your gut.
And…stay tuned. Something powerful is in the works. A space and a community for women just like you who are tired of burning out, tired of doing it all, tired of pretending it's working.
It's not a detox, it's not a cleanse. It's a full life reframe—and you need it.
I'll share more soon. For now, promise me you'll start with those three small steps.
With love and truth, Caitlyn
The truth about the shot everyone is on right now
I want to be real with you today.
You've seen me drop 25 pounds while building muscle — not wasting away, not starving myself, not losing energy. I've been fueling my body, training hard, and feeling more in control of my food noise than ever before.
But here's what I know you're thinking:
👉 “GLP-1s scare me.”
👉 “I see people on high doses, sick all the time.”
👉 “Everyone I know who's on the shot eats junk, loses hair, or feels awful.”
And you're right — I've seen that too. In fact, I've lived it.
When I first tried another GLP-1, I started at the set dose the clinic gave me. I wasn't eating enough, my gut was a mess, and my sleep tanked. I lost fast weight but it came with hair loss, heartburn, constipation, and zero energy. I learned the hard way that the key is going low and slow — and pairing the GLP-1 with gut health support and the right nutrition.
Let me share Melinda's story. She's in her 40s, did a GLP-1 without support, and had the same struggles — hair loss, insomnia, gut issues. When she came to me, we rebuilt her foundation. Once she started a gut protocol alongside her GLP-1, she dropped weight, felt energized again, and could finally eat without constant discomfort.
That's why I created two simple options for women like you:
GLP-1 Only Support Package – For women already getting their peptides elsewhere who just need messaging support, nutrition guidance, and coaching while adapting to GLP-1, Cost-effective and supportive.
Telehealth Compounding Pharmacy Option – Through my trusted partner, you can access GLP-1s safely (they ship the liquid form, syringes, and supplies straight to your door, all doctor-managed). You join under me as a client, and the doctor handles prescriptions while I walk with you every step of the way.
The truth? GLP-1s don't have to make you sick, weak, or miserable. When paired with the right nutrition, movement, and gut support, they can be life-changing — especially if you're navigating Hashimoto's, perimenopause, or menopause, where hormones make fat loss harder than it used to be.
I'm proof of that.
Last year, I was a size 12. Today, I'm buying size 6 jeans, small leggings, small tops, and smaller bras. My energy is steady, I don't crash in the afternoon, my food cravings are quiet, and for the first time, I feel fully in control of my results.
If you've been waiting because you're scared… you don't have to be anymore. You can do this safely, and I'll show you how.
💌 Grab my GLP-1 Checklist HERE to see if you're a good candidate.
📲 Or just email or DM me, and I'll share your next step.
Because you don't have to keep buying bigger clothes. You can step into this next chapter with confidence, health, and results you can maintain.
From bloating and fatigue to energy and confidence: A client’s transformation
Have you ever felt like your health struggles are holding you back from the vibrant, confident life you know you deserve? One of my clients recently shared her story, and it's so powerful that I had to share it with you.
Before we started working together, here's what she faced:
Constant bloating and uncomfortable digestion after meals.
Headaches, allergies, depression, and debilitating period cramps.
Struggles with weight loss despite strict dieting and exercising.
Fatigue and lack of motivation that made even daily life feel overwhelming.
These challenges robbed her of energy, confidence, and joy. She felt stuck and wasn't seeing results, no matter what she tried.
Her biggest hesitation? The cost of investing in her health. She waited over a year to make the leap but realized after countless failed attempts that she needed expert guidance. Here's what she said after working with me:
"The results, knowledge, and happiness I have gained have been more than worth every penny I invested in my health."
The results she's experiencing now are life-changing:
No more bloating or discomfort after meals.
Energy and drive to tackle each day with confidence.
Periods with no cramps, no heavy bleeding, and no debilitating headaches.
A complete turnaround in mental health – feeling happy and loving life again.
Finally seeing her body respond to the right changes, with confidence restored.
Her advice to anyone considering this journey:
“Take the leap; it’s worth it! You will learn so much about nutrition and gut health. Caitlyn is patient, understanding, and passionate about helping you heal. It’s been a great experience, and I highly recommend working with her.”
Her transformation is proof that healing is possible when you address the root causes of your symptoms. If this resonates with you and you're ready to reclaim your energy, confidence, and joy, I'm here to guide you every step of the way.
✨ Ready to start your journey? Apply to work with me today, just click the button below.
You can turn this around!
If you've been doing “all the right things” — eating healthy, moving your body, cutting sugar — but your energy is still tanked, the scale is stuck, and your cravings feel louder than your willpower… it's not because you're failing.
It's because your body isn't responding to insulin the way it's supposed to.
When your cells stop “listening” to insulin, your body has to pump out more and more just to keep blood sugar in check. Over time, that's what we call insulin resistance — and it's a big reason behind stubborn weight, fatigue, PCOS symptoms, thyroid flares, and crazy cravings.
Here's the good news: you can turn this around.
1. Start with the basics — making your body more insulin sensitive again
🍠 Pair your carbs with protein and healthy fats — never eat carbs alone. This slows the blood sugar spike and keeps you fuller longer.
🫐 Focus on fiber — veggies, berries, chia seeds, flax, beans (if tolerated). Fiber helps your body process carbs more gently.
🏃♀️ Move after meals — even a 10-minute walk can lower your blood sugar significantly.
🍗 Prioritize protein — aim for 20–40g per meal to keep your metabolism active and your hunger stable.
💊 Use targeted supplements — berberine is a favorite of mine (it works similarly to metformin but is natural), magnesium, and inositol can be powerful supports.
2. Remove the sneaky insulin resistance triggers
😴 Poor sleep (less than 7 hours consistently)
😱 High stress & cortisol (yes, your stress is making your blood sugar worse)
🥑 Processed seed oils (swap for avocado, olive, coconut oil, grass-fed butter)
🍩 Ultra-processed snacks & sugary coffee drinks
🍽️ Skipping meals (yes, under-eating can make you more insulin resistant over time)
3. Where GLP-1s fit in — and why they can be life-changing
For some women, especially those with diagnosed insulin resistance, PCOS, or Hashimoto's, GLP-1 medications can be the jump-start their body needs.
💉They:
Improve insulin sensitivity rapidly
Reduce inflammation
Calm food noise & cravings so you can make better choices without white-knuckling it
Support steady blood sugar so your energy and mood are more stable
Help reduce visceral fat, which directly impacts hormones
I've seen women go from years of struggling to losing fat steadily, gaining energy, and finally feeling like their body is on their side again — and it's not magic, it's biology finally working the way it's meant to.
Whether you go the natural route, start with targeted supplements like berberine, or choose to layer in a GLP-1 for faster results — the key is strategy. This isn't about another diet. It's about re-training your body to listen to you again.
I can help you figure out which path is right for you and create a plan that works for your lifestyle — without restriction, overwhelm, or endless guessing. You don't have to fight your body forever. Let's get her back on your team. 💛
P.S. One of my clients recently realized she was eating carbs with nothing but protein powder — which digests super fast — and it was leaving her moody, hungry, and stuck with stubborn weight. Once we balanced her meals with the right proteins, fats, and fiber, her energy stabilized and the scale finally started moving. If you're feeling “off” and not seeing progress, insulin resistance might be the missing piece of your puzzle too.