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:

1. Sit down for meals – no more grazing all day. Make at least one meal today something you slow down for.

2. Mineralize & hydrate – add electrolytes, sprinkle good sea salt, eat potassium-rich foods. Your body is craving true replenishment.

3. 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:

1. Improve insulin sensitivity rapidly

2. Reduce inflammation

3. Calm food noise & cravings so you can make better choices without white-knuckling it

4. Support steady blood sugar so your energy and mood are more stable

5. 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.

Your genes aren’t a life sentence - they’re a road map

Ever felt like you're doing “all the things”—lifting, eating clean, sleeping before 10—yet the scale won't budge and energy still tanks?
I used to blame willpower until I looked at my DNA Blueprint and realized the issue wasn't effort; it was my genes asking for the right fuel.

The truth most programs skip:

Certain gene variants (think FTO, MTHFR, COMT, CYP1A2) influence how you:

🔥 Burn fat vs. store it

🦋 Convert thyroid hormone (hello, sluggish metabolism)

🩸 Clear estrogen (bloat, mood swings, heavy periods)

☕️ Metabolize caffeine and histamine (jitters, migraines, rashes)

If we never peek at your genetic blueprint, we're guessing which macros, workouts, and supplements your body actually prefers.

🧬 Why genes need lab sidekicks

Genes show the potential; functional labs show the current reality.

Pairing a DNA panel with a DUTCH & GI-MAP lets us see: 

How DNA + Labs Work Together (real-life examples)

• Slow-caffeine gene (CYP1A2) + high cortisol on DUTCH → swap afternoon cold-brew for a mineral mocktail to avoid 2 a.m. wake-ups.

• COMT variant (sluggish estrogen clearance) + GI-MAP shows gut dysbiosis → add daily cruciferous veggies, liver-support bitters, and a short microbial protocol.

• FTO “fat-storage” gene + low stomach-acid markers → raise protein to 30 g/meal and support HCl, which boosts satiety and lean-muscle retention. 

My 4-part Gene-to-Results method:

• Decode your DNA Blueprint (one cheek swab, lifetime data).

• Cross-reference with DUTCH hormones & GI-MAP gut markers.

• Design a precision protocol—nutrition, targeted supplements, strength training. 

• Dial-in with weekly messaging so your results compound, not stall.

When gene potential meets lab reality, metabolism ignites, energy stabilizes, and that “someday” body feels remarkably current. Want to get down to the root and stop guessing? Let’s talk about how we can get you answers.

How to eat to nourish (Hint: It’s not going gluten free.)

Before I learned how to eat to nourish, I treated carbs like suspicious strangers.
I'd grab the latest gluten-free granola bar, count the calories, and hope the bloat, cravings, and brain fog would back off.

Spoiler: they never did.

Maybe you're there now—Googling “best gluten-free bread,” adding every probiotic ad to cart, still waking up puffy and drained.

Here's what I wish I'd known sooner:

Gluten-free isn't the magic. Whole food is.

Most of the women I coach truly can't thrive on U.S. wheat (hi, glyphosate & hybrid proteins).
But swapping wheat toast for a gluten-free cookie made of tapioca syrup and sunflower oil?
That's just an expensive way to inflame your gut with a prettier label.

The carbs that heal look like this:

🥔 White potatoes

🍠 Sweet potatoes and winter squash

🥣 One-Degree sprouted oats

🍚 Plain white rice or jasmine rice

🥦 Every color of veggie

🍓 Every fruit your heart desires

When you pair those carbs with protein and healthy fat, magic happens:

🦋 Thyroid gets the glucose it needs to make energy

⚖️ Cortisol chills out (bye-bye stress belly)

😴 Serotonin rises so you actually sleep

Two easy plate rules:

Never eat carbs naked.
Add eggs, salmon, or grass-fed beef + a drizzle of olive oil or ghee.

Shop ingredients, not labels.
If it's got ten unpronounceables, your gut doesn't want it—gluten-free or not.

Ready to see what your gut is up to?

We'll run a GI-MAP (to spot hidden bugs + gluten cross-reactivity) and build a plate that fuels you at the cellular level—no guessing, no deprivation.

This used to trigger me on every trip… but not this time

I want to share something that's still blowing my mind. 🤯

I recently prepped for a road trip—and for the first time ever—I didn't stress about food.

I didn't binge at gas stations, I didn't “start over” on Monday, and I didn't walk into the trip already deciding that I was going to feel gross when I got back. 

In fact... I didn't think much about food at all.
I had no urge to overeat, no desire to numb out with junk, no shame spirals around my body.

And honestly? That is unheard of for me.

Because for years, vacations meant overeating. Feeling uncomfortable. Packing flowy clothes just in case I got bloated or off track. Telling myself I deserved it, but secretly feeling like I was ruining all my progress.

But this time was different. Because I've been different.

Lately I've been walking the walk in ways I never have before.

🥩 Eating animal-based and nourishing my metabolism

🏋️‍♀️ Lifting heavy 4–5 days a week

👟 Getting 10–14k steps daily

😴 Honoring sleep, healing my gut

🏃‍♀️ Doing 30–60 mins of Zone 2 cardio weekly

And yes—I've also been using a GLP-1 peptide (not MLM, not a quick fix—a researched tool I chose intentionally). Let me be clear: Not everyone needs this. It's not the magic pill. It's just one piece of a bigger strategy.

Here's where it gets wild though…

Even while doing everything right, the scale didn't budge. And, that messed with me.

Because even with all my knowledge, all my inner work, all my body wisdom… the old programming was loud:
"If the scale isn't going down, then it's not working."

But recently, I got my body fat percentage measured. It was the LOWEST I've ever seen: 16%. Feel free to checkout my GLP-1 highlight on Instagram for more about my journey so far.

I had built muscle. I was leaner than I even realized. I felt strong, energized, capable. And yet… I was still picking myself apart in the mirror.

That's the part I want to speak to today.

Because if I—someone who lives and breathes this work—still catch myself judging my body by what I see on social media... I know I'm not alone.

We're surrounded by highlight reels and altered bodies and programs pushed by women who are secretly on medications and never disclose it. It's confusing. It's disempowering. And it makes us question our own progress.

So let me remind you of this:

You are not broken.
You are not lazy.
You are not too far gone.

You are allowed to feel your best. And there is no one right path to get there.

Whether you're focused on gut healing, hormones, muscle building, or food freedom... I've been there. I walk with you. I walk the walk. And I have space for two women right now who want real results with sustainable tools.

No shame. No restriction. Just full-on empowerment, strategy, and healing. Let's rewrite your story—without obsession, without burnout, without chasing trends.

You deserve to feel at home in your body again. If this sounds like you, click on the “APPLY FOR COACHING.” I've got two openings right now, and they'll fill fast.

I didn’t think I would share this, but you deserve to know

I've been sitting with this for a while, unsure of when (or if) I'd share it… but today feels right. Because you've been part of this journey with me—and you deserve the full truth.

A few months ago, I started using GLP-1 peptides. Yes, the ones people talk about for weight loss. But for me, it wasn't just about fat loss. It was about finally getting relief from something I didn't even know was weighing me down:

👉🏼 Food noise
👉🏼 Emotional eating
👉🏼 Constant thoughts about food—even healthy food

I was the person who ate clean, trained consistently, tracked my meals, and still wasn't seeing results. And the pressure of that—especially as a practitioner—was a lot. Through the hardest, most stressful seasons of my life, food was my coping mechanism.

 I recently opened up about this on my Instagram stories.

 After learning from other trusted holistic and naturopathic practitioners that GLP-1s weren't just for diabetes or weight loss—but could actually support autoimmune conditions, inflammation, and cortisol regulation—I became curious.

My Hashimoto's numbers aren't high, but I know my body. I know how easily my cortisol spikes (thank you, DNA testing 😅). If I don't sleep 8 hours, my hunger hormones go wild. I become more emotional, reactive, and prone to eating until I'm stuffed—not just full.

I didn't want to white-knuckle it anymore.

So, I tried tirzepatide. I saw incredible weight loss results—13 lbs in 11 days  eating abut 1700 calories—but also had some gut side effects I couldn't ignore as it slowed down my digestion so much. I got off, focused on healing my gut (again), gained some of the weight back, and prioritized sleep, nourishment, and daily movement.

 But still… the scale wouldn't move.

Even in a deficit. Even with perfect blood sugar, digestion, sleep, and hormones.

 So I tried again. This time with retatrutide, a next-gen GLP-1/GIP/glucagon combo currently in FDA trials—and I'm thriving.

✔️ I started on a microdose
✔️ I dropped 2 pounds overnight with no change
✔️ I lost 5 pounds the first week
✔️ My inflammation melted away
✔️ I'm eating more and sleeping better than I did on tirzepatide

And I finally feel peace around food.

But this isn't just about me.

I needed to experience this so I could support you.

Because some of my clients are stuck.
They've done the work. They eat clean. They lift. They track.
But they still don't see results—and it breaks their spirit.

That's why I'm now offering GLP-1s and peptides (like BPC-157, Ipamorelin, and more) in my practice—responsibly. Not through overpriced clinics. Not as a quick fix.

But as part of a full system that includes:
→ Gut healing
→ Nutritional therapy
→ Muscle-building
→ Metabolic recovery

Peptides work by signaling your body to heal itself. They're more targeted than supplements, work faster, and help with things like:

Inflammation, Injury recovery, Muscle growth, Sleep, Mood & GABA, and Appetite regulation

My husband used BPC-157 + TB-500 for a calf injury when he couldn't walk and felt relief within days.

I'm currently using CJC/Ipamorelin for hormone and recovery support, and I've never felt stronger.

 I wish I'd known about these sooner.

No, this isn't a new MLM, it is the future of fat loss and healing. Because they're a game changer and it is blowing up. 

I can’t fit everything into this one blog post. But if anything here resonates…

If you're tired of:
→ Constantly thinking about food
→ Feeling defeated even though you're doing “everything right”
→ Struggling with cravings, inflammation, or emotional eating
→ Living in a body that doesn't reflect your effort

Then I'd love to walk you through what's possible.

 💌 Just message me to say you’re curious.
Or, if you're ready to take the next step, click the button below to apply.

You don't have to white-knuckle your health journey anymore.
There's a better, safer, more sustainable way. And I'd be honored to walk it with you.

With full transparency & so much hope,

❤️ Caitlyn

Three tiny shifts that rescue my clients (and me)

If you're reading this at 2 a.m. while doom-scrolling for answers—know that I've been right there with you.

Searching:

“Why do I gain five pounds before my period?”
“Night-time sugar cravings won't stop.”
“Wide awake at 2 a.m.—is this perimenopause?”

Let's pour a virtual cup of tea and talk about what's really happening.

The week before everything unravels… 

One day you feel fine. The next, you'd trade your favorite leggings for kettle chips and a nap. Jeans get snug, sleep evaporates, patience? Non-existent.

Underneath it all:

Estrogen nosedives → blood sugar wobbles → cravings + mood swings.

Cortisol climbs when sleep tanks → your body hoards belly fat “for safety.”

Protein & minerals run low → energy switch stays stuck on dim.

Here are three tiny shift that rescue my clients and me:

Protein-first breakfast (~30 g).
Eggs + chicken sausage, or a legit protein smoothie. You'll remember this at 3 p.m. when you don't inhale the snack table.

Mineral mocktail at afternoon slump.
8 oz water, squeeze of lime, pinch of sea salt, splash of coconut water. Hydrates, calms fake hunger, tastes like vacation.

Blue-light blackout 60 min before bed.
Phone on night-shift, overhead lights off, lamp or candle on. Melatonin's love language is darkness and quiet.

If you still are losing a week every month to bloat, cravings, and 2 a.m. Google spirals, it's time for real data. A GI-MAP reveals if your gut is recycling estrogen; a DUTCH test shows cortisol patterns sabotaging your sleep.

Curious which test (or combo) is right for you? Let’s talk!

Your Sun-Soaked Success Cheatsheet ☀️

Last Friday, I attempted the holy trinity of “fun summer mom” feats:

Skate park at 1 PM—helmet drama, knee-pad negotiations, and one rogue scooter ramp-launch that shaved five years off my life.

Library by 2PM—where my daughter reenacted parkour between the picture-book stacks while I whispered “inside voices” on repeat.

Bahama Buck's victory lap—because rainbow-sprinkle shaved ice = instant cease-fire.

By 3 PM I'd racked up 10,000 steps, 47 “Mom, watch this!” alerts, and exactly zero minutes for myself…yet I still showed up for my body with a quick dumbbell circuit after bedtime.

Was it flawless? Nope.

Worth it? Every sticky-sweet second.

Because progress doesn't wait for quiet mornings—it squeezes into real-life chaos, right alongside skate-park dust and melted strawberry syrup.

Your Sun-Soaked Success Cheatsheet ☀️🌴

Keeping you strong and soaking up every summer memory:

Protein Popsicles – Blend Greek yogurt, berries, & vanilla protein powder. Freeze. Patriotic treat with 15 g protein. I love using Costco Greek yogurt and these protein powders: PROMIX Vanilla (buy it HERE), PRIME, also dairy free (buy it HERE), and LEVELS (buy it HERE).

Hydration Hack – Tuck electrolyte packets into your purse or carry-on. TSA-proof, bloat-proof, kid-meltdown-proof. RE-LYTE is my favorite! Buy it HERE.

Move-While-They-Skate – Ten body-weight squats or walking lunges every time your kid yells “Watch this!” (You'll hit 100 before you know it.)

Smart BBQ Swaps – Fill ¾ of your plate with grilled protein & veggies before approaching the chip bowl. Satisfaction first, cravings later.

Night-Cap Routine – Two minutes of 4-7-8 breathing after lights-out calms cortisol so tomorrow's you aren’t running on iced-latte fumes.

Tiny pivots ➜ massive momentum. No skate-park wipeouts required.

Good sleep 😴 starts in the morning

I can't believe people still believe this: Someone told me at the gym last week that sleep doesn't matter, you can catch up later.

Listen, one night of bad sleep will hurt you in more ways than you know. Imagine what many nights, months and years of bad sleep will do to you.

• Leads to more hunger and sugar cravings

• Anxiety and mood swings

• Cortisol belly and face

• Lower thyroid function

• Slowed metabolism

• Lower immune system

Think back to when you had a bad night of sleep? The next day how did you feel?

So you are probably saying, “Yes, Caitlyn I know I need more sleep.”

But you struggle with staying asleep, falling asleep, and waking up at 3 am every night with racing thoughts.

You hear about a bedtime routine, but good sleep starts the morning of! 

☀️ Get outside with the sun as early as you can, if you can, go for a walk.

🍳 Eat breakfast within 30-45 min of waking with 30-40 g of protein, some fat and carbs.

🌳 Be outside as much as you can, even if it is for a 10 min walk.

⏰ Set a limit on the time you are scrolling your phone

💭 Be intentional and take time to take deep calming breaths for a minute throughout the day.

📲 Stop your screen time 1 hour before bed, calm your mind and journal your thoughts so they aren't stuck in your head

Those are just a few tips I share with my clients. 

The MAIN thing is to regulate your nervous system all day by eating balanced, nutritious meals and getting outside. This all impacts our adrenals, cortisol, and circadian rhythm which impacts our sleep and hormones. 

School is out and I have opened up spots for coaching. If you are wanting to focus on your health and get to the bottom of why your sleep, hormones, gut, period, and thyroid are a wreck without wasting more time, energy, and money on doing it yourself, let’s talk!

Early 30s playbook to stay off perimenopause roller coaster 🎢

Perimenopause isn't just for “women of a certain age.”
The hormone roller-coaster actually starts in your early 30s—quietly, seven-plus years before anyone utters the M-word.

That means what you do today—between Zoom calls, daycare pick-ups, and half-finished workouts—decides whether your late 30s and 40s feel like a smooth glide or a crash landing.

 Your early-30s playbook (tiny moves, big pay-off)

🔥 Win the morning cortisol game.

90 seconds of deep nasal breathing before the first sip of caffeine.

Bonus: 10-minute walk in daylight. Trains your adrenals now, spares you hot-flash chaos later.

🥩 Protein + color rule.

Aim for 30 g protein + at least 1 cup produce every meal.

Those amino acids + antioxidants are future-proofing your thyroid and preventing the “sudden” belly fluff friends complain about at 38.

🧂Mineral insurance.

Pinch of sea salt + splash of coconut water in your afternoon bottle.

Balances sodium-potassium so your energy doesn't nosedive (and keeps progesterone happy down the road).

💪🏻 Lift something heavier than your toddler 3×/week.

Muscle is a savings account for metabolism and insulin sensitivity. Early deposits = compounding interest.

 📲 Blue-light boundaries.

Night-shift mode on your phone at 8 p.m., lamps instead of overheads. This protects melatonin now so you're not Googling “why am I awake at 2 a.m. in my 40s?”

 🔬 Test, don't guess.

GI-MAP: uncovers gut bugs that recycle estrogen (sets you up for heavy periods later).

DUTCH: maps cortisol rhythm & sex hormones so you know exactly what to shore up before they drift.

Why bother when you still feel “fine”?

Because the “overnight” weight gain, mood swings, and hot flashes you hear about at 40 are usually a decade in the making.

Invest now and you won't be stuck playing catch-up later. I have one-on-one spots for women who want a data-driven roadmap—GI-MAP, DUTCH, customized macros, and a strength plan that fits real life (not just Instagram).Your 40-year-old self will thank you—probably while sleeping through the night.

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Sunday Ritual: Meal Prep

I used to start Mondays with the best intentions—shiny water bottle, fresh workout plan, promise to “eat clean.”
By Wednesday? My fridge looked like a crime scene: wilting spinach, half a rotisserie chicken, and take-out containers I swore I wouldn't buy.

Everything changed the day I turned Sunday food prep into a non-negotiable date with myself (AirPods in, Netflix on, cutting board out).
Now the fridge is the hero of my week, not the villain—and my clients who copy this system see the same magic.

Here's the 2-hour ritual that saves my hormones, waistline, and sanity:

1. Protein pillars

Crock-Pot Garlic Chicken

2–3 lb chicken breasts or thighs

1 cup bone broth + 1 Tbsp minced garlic + S/P
Set on low 4–5 hrs. Shred and split:
• Dill-pickle chicken salad for me (Greek yogurt + diced pickles + dill)
• Poppy-seed chicken salad for the fam (½ Greek yogurt, ½ mayo, grapes, celery, poppy seeds)

Basic Ground Beef
Brown 2 lb with onion + sea salt. Use all week for tacos, breakfast hash, or tossed into marinara.

2. Veggie duo

• Sheet-pan roasted broccoli & carrots (olive oil, garlic powder)

• Sautéed zucchini ribbons with ghee + Italian herbs

3. Smart carbs

• Sweet-potato wedges (cinnamon + sea salt)

• Jasmine rice in the Instant Pot (bone broth instead of water)

4. Breakfast & post-workout fuel

Gluten-Free Banana Cottage-Cheese Waffles
Blend all of these below:

- 225 g of oats

-2 eggs

-50 g Malk almond milk or milk

-32 g vanilla whey

-1 container of Kalona Cottage cheese

-Cinnamon to taste, I do a TON

-1 tsp baking powder

-2 large bananas

Let this sit for 5 minutes to thicken. Then use on a medium heat on your waffle maker. I eat these with thawed blueberries everyday! 

5. Kid-approved treat

Almond-butter chocolate-chip oat bars—sweet enough to keep them happy, packed with fiber so no sugar crash.

Why this matters (for you and your hormones)

• Protein & fiber on deck = stable blood sugar → fewer 3 p.m. cravings

• Ready carbs = thyroid & adrenals get the glucose they need—goodbye, “hangry” evening binge

•  Zero decision fatigue = more mental bandwidth for actual life

Skip prep and the week becomes death-by-drive-thru.
Spend two hours with a podcast, and you glide into Friday nourished and un-bloated. Want a done-for-you menu + grocery list?

I give my 1:1 clients a fresh prep blueprint every month, if they want that—plus GI-MAP-driven tweaks so their meals heal gut + hormones faster.

Gut Healing Peppermint Hot Chocolate

There is a way to drink some hot chocolate that isn’t full of sugar, unhealthy oils, and harmful milk. I love this daily and added peppermint into it now that it is December.

You are welcome to add in non-dairy milk, but I highly recommend you make it coconut milk that is in a can and has no guar gum. Guar gum is very hard on the gut so I steer clear of that. I love and recommend the light coconut milk from Trader Joe’s. If you do use this in your hot chocolate, add some water as it is very dense.

Why do we use bone broth? Bone broth is a powerful source of protein that heals and seals the gut. So many of us are struggling with intestinal permeability and we don’t even know it. This is one way to get some healing benefits without drinking it straight. Bonus is that my kids enjoy it too! Always get unflavored so that you don’t taste it in your hot chocolate.

Benefits of raw cacao include energy boost, healthy fat, fights inflammation, source of magnesium, and has b vitamins and zinc. So enjoy the chocolate friend!

As for the sweetner, I am using the stevia glycerite to sweeten so that I can cut back on calories and not spike my blood sugar. You are more than welcome to add real maple syrup or honey if you feel ok with that and don’t feel exhausted after the fact.

Here is the recipe, it is adapted from Fallon in her meal plans, so feel free to go grab that!

• 1.3 Cup Raw or Low temp pasteurized Whole Milk

• 2/3 Cup Unflavored Bone Broth

• 2 tbsp Raw Organic Cacao

• Pinch of salt

• 1/8 tsp peppermint extract, not essential oil

• Stevia or sweetner to taste

Heat on stove and enjoy!

The BEST Gluten and Dairy Free Oatmeal Raisin Cookies

Do you love baking when it is about 1 week before your period? Did you know your progesterone is rising and so the sugar cravings will hit! My kids begged me for them, so of course, I obliged after a much needed trip to the grocery store for more oats.

I personally love One Degree Sprouted GF Oats, you may find them at Costco, but any Whole Foods carries them.

You can substitute any add-ins like chocolate chips or nuts as well. I loved the classic raisin.

Here you go!

Ingredients

• 1 1/4 cup of GF flour blend (I used King Arthur GF All Purpose)

• 2 cups of GF Rolled Oats

• 1 1/2 teaspoons baking soda

• 1/8 teaspoon salt

• 1 cup of coconut sugar

• 2 large pastured eggs

• 8 tablespoons of coconut oil melted

• 1 teaspoon vanilla

• 1/3 cup of organic raisins

Instructions

1. Preheat the oven to 350 degrees F.

2. In a large bowl, add all dry ingredients and mix well.

3. Mix all the wet ingredients, except raisins, in a medium size bowl.

4. Add the wet ingredients to the dry ingredients.

5. Stir in the raisins.

6. Use a cookie scoop to drop dough balls on a parchment-lined cookie sheet. Press lightly with your hand to flatten a tad.

7. Bake 10-15 min until done

8. Remove from the oven onto a cooling rack and enjoy!

I would love to see your beautiful cookies on the web! Make some for your fam and make sure to tag me and share your pics!

Ok, now you have to tell me, what would you do, chocolate chips or raisins in your cookies?

Bon Apetit!

My Top Favorite Safe Bathroom Products

There are so many products out there these days that throw out words like “non-toxic” “organic” “natural” “vegan” and more! Yet, these terms aren’t regulated so you really have to be aware of the ingredients on the back of everything you buy. I have tried and done a lot of research on these products and love them.

1.Branch Basics-I kept seeing this company all over my friends feeds and they do not disappoint! It is an all in one concentrate for laundry, all purpose cleaner, window cleaner, bathroom cleaner, and we bought the oxy boost too. There price and their ingredients are incredible, along with they are very high performing. It has gotten the stains out of our carpet, clean our clothes so well, clean our kitchen and bathrooms, I mean the list goes on. We purchased the largest starter set in June and still haven’t reordered. It is worth every penny. You can get $10 off all products using this link (it is an affiliate link)

2. Everyone Soap for Every Kid-this brand is very inexpensive in comparison to other clean brands, and it is EWG verified, which is a HUGE plus. You always want to get products with a 1,2, or best is EWG verified.

3. Attitude Shampoo and Conditioner, girl it has been a long journey to find great quality hair products that work without sacrificing your health. These leave my hair so shiny and moisturized and are EWG verified.

4. Beautycounter Kids Conditioner-let me tell you, this conditioner is fantastic! I bought it back in April, and haven’t had to repurchase yet and it makes Zoe’s hair so soft! We wash her hair 2-3 times a week.

5. Schmidt’s Kids toothpaste and Dr Brite- my kids got all the flavors of Schmidts at TJ Maxx and they love the chocolate mint toothpaste there too from Dr Brite.

I am always on the hunt for quality products and I truly love most of what Beautycounter has! They screen and test their products like no one else in the industry and we ban over 1500 ingredients where as the US only bans 30! If you haven’t seen this video, go check it out to see why I truly love being a part of this company and being a part of this mission to get safer products into the hands of everyone!

I am one message away anytime over on Instagram or Facebook where we can get you set up for a free skincare consultation! Or even better you can take this skincare quiz and we can get you scheduled even if you’re not local.

So tell me sister, what are your favorite brands for these bathroom items? Tell me in the comments below!

It's so important to choose safer and cleaner products for you and your family! Here are some budget friendly and high quality products that we use and love.

Getting Mentally Out Of That Slump

We really beat ourselves up by living these lies and stories we believe, we continue to tell ourselves a story. That story may be “I am fat” or “I am a failure” or “I am a bad mom”. You stay stuck in that mindset and yes you will believe it. There is so much more we can do to get out of that story line though, there are some steps we can take.

1. Check out the 5 people you spend the most time with. What are their mindsets like? What do they talk about mostly? Do they speak life, and truth into you and about others or are they always gossiping? Are they really poor, unhealthy, and super negative? Or girl are you surrounded by Jesus-loving, encouraging, caring women who support you in every thing you do and others do? Girl you are who you surround yourself with.

2. Get outside and go for a walk. I know this is something so simple but it makes a world of difference! This will help balance out your cortisol, and more! I hear the most from my friends and family that we are all deficient in Vitamin D. Yes, you should be supplementing where you are lacking in you food and lifestyle but this is something you can easily do. Incorporating movement outside that is light is a huge stress reliever and allows your brain to work better!

3. Get in the Word daily! I love a good devotional book and the Youversion app is phenomenal to get about a week or so of devotionals right on your phone. The only downside to this is it is on your phone and it is SO easy to get distracted with all the other apps on your phone instead of reading, journaling, and praying. Also, start listening to enriching podcasts, audiobooks, or read personal growth books. When I was on staff at churches that was part of the job, we had to do all of that for all areas of our life not just ministry.

   I totally get where you may be right now! I was allowing so many things in my brain that was really killing my confidence, I was a consumer not a creator. I had been burnt out by the company I was a part of, mentally and physically so I hid. I hid from my friends, I hid from social media and hid from God, even though that is not possible, I tried. Girl I was a hermit and I watched a lot of TV and read a ton of romance books. But I was miserable.

Uploaded by Caitlyn Martinez on 2019-09-11.

Why did you wait so long?

God has been shaping me, molding me, allowing situations to happen in my life for the past 32 years in order to be a blessing for you here. This is only the beginning, and girl let me tell you, it has taken me over 7 years to write this. I was like you, truly, until 4 months ago, I had very little confidence in myself. I hated that I was fat, that I was at a stat at home mom who homeschooled and all I saw in the mirror was failure. I was like you, scrolling through instagram and facebook, just thinking man, I would love to do that, be like her, be fit like her, successful like her, and maybe even homeschool like her.

Then one day God woke me up, he showed me all the women, like you, who are hurting. I see you waking up to anxiety, pain, serious lack of self-confidence, imposter syndrome, and lack of purpose. You then with all of this stress take it out on your family, you want to scroll and just go numb as you escape into the abyss of instagram looking at all the pretty pictures of everyone’s life and you dream and compare. There is more for you! Satan wants you to live an abundant life, using your gifts to change lives and make His name known!

So let’s dive into this journey together! I am so excited, God provided a way to make this possible. Will you walk with me in this girl? Comment below with what your biggest struggle as a mom is, and please share this with those you know would love this!I was called to ministry in high school, I heard so clearly from the Lord that I was called to be in youth ministry. So there I was, I went to ACU and lead an amazing girl’s small group at a phenomenal church in Abilene along with leading a college girls small group. I interned for 3 summers at 2 different churches and all along, God was shaping me to be the person I am today. Through 2 more ministry experiences in church I knew that I was called to this, I was called to pour into women. I longed for this as I started seeing my gym members transform and light up as they worked out and changed not just their exercise, but their lifestyle.

Our health is like a pie, so many pieces that we need to give full attention not just one specific area. I see this way too often and it breaks my heart. That is why I am doing this, girl I have been where you are. Looking for a full cup and chasing after that one quick fix program, diet, devotional book, meditation. There is SO much you’re missing out on when you focus on one piece at a time. So this been a long time coming and you have been asking for this so let’s do this together! We will dive into the many areas we need to fill up in order to pour from a full cup. Are you in?

Proximity Matters When Seeking to Truly Level Up

Who you are surrounding yourself with?

This may be a really hard thing to swallow sister, but if you are trying to level up; in your lifestyle, business, walk with the Lord, marriage, or in motherhood and your friends are DRAGGING you down - you have to let them GO.

Girl, I know that feeling when you want to start a new business or seek God more and be less negative, yet all you hear is the opposite. Girl, I hear you when you are trying to heal your body or really take care of yourself and you hear “just eat it, it’s all in moderation” or “Oh, you’re on a diet, you can’t eat that?” You have to just remove yourself from that relationship.

I have had friends and people in my life that just didn’t have the same growth mindset that I was seeking and running after. I was putting in so many hours; on reading books, listening to podcasts, in meditation, and in prayer. Yet, these people in my life were not on the same path.

My advice… check out the books you are reading, start reading books written by authors who are truly living the life you are wanting. Listen to podcasts and read those books from leaders in that space you’re seeking to grow in. There is an ABUNDANCE of knowledge for free out there girl!

But listen up, you can’t just read. You can’t just listen. You have to IMPLEMENT those critical things you are learning or you will never change.

Last thing is to seek a mentor who is extremely successful in whatever area you are running in! Sit down and prepare for an hour, if you are meeting with someone. Let them school you, take notes, and listen to everything they are sharing with you. You soak it up and then you do what they did, if God is calling you to do that! He will place people in your life for a reason. “Delight yourself in the Lord, and he will give you the desires of your heart.” Psalms 37:4

Ken Coleman is on the Dave Ramsey team and has many books and runs his podcast The Ken Coleman Show.