I struggled for years to break down histamine: how I found the root cause & relief.
For four years, I kept doing everything right.
Eating clean. Taking my supplements. Drinking my electrolytes every single day.
And I still felt terrible.
Anxiety that came out of nowhere. Puffy face every morning. PMS that got worse every year. Food that used to be fine suddenly wasn't. Exhausted no matter how much I slept.
Every time I fixed one thing, something else broke.
It wasn't until I ran a GI-MAP and a genetics test on myself — at the same time — that I finally understood what was happening. My gut was loaded with histamine-producing bacteria, candida, and parasites.
And my genetics revealed that my body was already struggling to break histamine down — from foods, from my environment, from hormonal shifts. My estrogen and dopamine were clearing slowly, which explained the mood swings and the anxiety. My B vitamin pathways were blocked, which explained why my energy and detox felt broken no matter what I tried.
My gut was producing histamine I couldn't clear.
And I was adding more every single day without knowing it.
Then I found it.
An electrolyte drink I had been using for three years — something I thought was helping me — was a hidden daily source of histamine.
I removed it and symptoms I had been battling for years began to reverse.
Better sleep. Less puffiness. More energy. Hormones finally starting to balance.
This is what histamine overload actually looks like in women over 35:
😳 Anxiety and depression that came out of nowhere
🤧 Allergies, hives, eczema, or acne that flare unpredictably
🥱 Sleep that never feels restorative
😤 PMS or PMDD that keeps getting worse
🍫 Food sensitivities that keep multiplying
😮💨 Fatigue that rest doesn't fix
💨 Puffiness, bloating, and inflammation with no clear cause
Your doctor isn't connecting these dots — because she's looking at each symptom separately.
But this isn't ten different problems. It's one overloaded system.
And I know exactly how to find what's filling your bucket — because I lived it, and because I've helped clients reverse PMDD, clear eczema they'd had for years, lose the anxiety they thought was just their personality, and finally sleep through the night.
Not from one supplement. Not from cutting out more foods.
From actually knowing their root cause.
I have a small number of one-on-one spots open right now. I've brought on 10 women in the last two months — this is real, and the need is everywhere.
If you've been reading this thinking this sounds like me — it might be.
You deserve answers. You deserve to feel like yourself again. And you don't have to keep playing whack-a-mole.
Comment what your main symptoms are and let’s see how we can get to the root cause.
I reversed Hashimoto's, healed IBS, and got my energy back.
And, I became completely obsessed with making sure other women didn't spend years crying in parking lots when the answers were actually findable.
Can I be honest about something I don't talk about enough?
There was a season where I was a mess. And I'm not using that word lightly.
I'd prepare to homeschool my 3 littles and just start crying. Not because anything dramatic happened.
Because I was so tired I didn't know how I was going to get through the day.
I was studying nutritional therapy at the time. I knew more about food than most people in my life. I was eating well, exercising, doing everything right.
And, I was getting worse, not better.
Hair falling out. Bloated every single day. Moods I couldn't predict or explain. That puffy, inflamed feeling that doesn't have a name but you know it immediately when you're in it.
My labs came back normal. My doctor was unconcerned. And honestly? That almost broke me more than the symptoms did. Because being told you're fine when you feel terrible is its own kind of alone.
What I found — after going much deeper than conventional testing goes — is that I had Hashimoto's thyroiditis and IBS. Both missed. Both driving every single symptom.
When I finally addressed the root causes — blood sugar dysregulation, gut inflammation, mineral deficiencies, a nervous system that had been in overdrive for years — everything shifted.
This exactly what we work on together. If this sounds anything like your story, believe me, there is hope!
3 ways that make the biggest difference in blood sugar regulation
Can I tell you something that surprises almost every woman I work with?
She is eating clean. Real food. Organic. No junk. Doing everything right.
And she is still crashing at 2pm. Still reaching for something sweet by 3. Still needing wine to come down at night. Still waking up at 3am for no reason.
The missing piece is almost always blood sugar.
Here's the simple version:
When your blood sugar spikes and crashes all day — even from healthy foods like fruit, oatmeal, or a smoothie — your body hits the panic button. It releases cortisol to bring it back up. And here's the problem with that:
Cortisol and progesterone are made from the same building blocks. When your body is constantly pumping out cortisol to manage blood sugar crashes — your progesterone tanks.
Low progesterone looks like this:
→ Mood swings before your period you cannot control → Anxiety that comes out of nowhere → Sugar and wine cravings that feel bigger than you → Sleep that doesn't restore you → A body that holds onto weight no matter what
You are not broken. Your blood sugar is just dysregulated. And it is stealing your hormones.
Three things that make the biggest difference:
⏱️ 1. Eat within an hour of waking. Protein and fat first — not coffee on an empty stomach. This sets your blood sugar for the entire day.
🥩 2. Protein at every single meal. Not a handful of almonds. Real protein. 30+ grams. This slows the blood sugar spike and keeps you stable for hours.
🍎 3. Never eat carbs alone. Not just fruit. Every carb needs a protein or fat partner. (Ex. Fruit with almond butter or greek yogurt.)
That's it. Simple — but it changes everything.
Now here's the truth.
For most of the women I work with, blood sugar is one piece of a bigger picture. We also need to look at what's happening in the gut — because a damaged gut lining makes blood sugar dysregulation significantly worse. And we need to look at the hormones themselves.
That's exactly what we do inside my 1:1 program.
If you are ready to stop guessing and actually find out what is going on in your body click below to apply. It takes five minutes. And it might be the most important five minutes you spend on yourself this year.
My stomach was flat at 7am. By 3pm I looked 6 months pregnant.
Let me tell you what a bloated belly actually means — because I promise it's not what you've been told.
It's not that you ate too much. It's not gluten. It's not that you're sensitive to onions or cruciferous vegetables or dairy.
It's not IBS. And it is absolutely not just something you have to live with.
Your bloating is a signal. And right now, nobody in your life is actually reading it.
Here's what I see when a woman comes to me distended and miserable by midday, pants unbuttoned by 3pm, looking six months pregnant when she went to bed flat — I see a gut that is completely out of balance.
I see bacteria in the wrong place, in the wrong amounts, doing the wrong things.
I see inflammation that has been building for years.
I see a digestive system that is screaming for help in the only language it has — and a medical system that hands her a low-FODMAP diet sheet and calls it a day.
The low-FODMAP diet doesn't fix bloating. It just starves the bacteria temporarily so you feel better for a few weeks. The moment you eat normally again — it's back. Because the root cause is still there.
I know what's actually in your gut because I run the GI-MAP — a comprehensive stool analysis that shows me exactly what's living in there.
🦠 The pathogenic bacteria.
😳 The overgrowths.
🪱 The parasites you didn't know you had. The markers that show whether your gut lining is inflamed, whether you're absorbing nutrients, whether your immune system is chronically activated just trying to keep up.
And then I build your protocol around that actual data — not around an elimination diet you found on Pinterest, not around what worked for someone else, not around what your doctor could fit into a 15-minute appointment.
Your bloating has a reason. And when we find it, we fix it.
If you're done being told to just stop eating FODMAPs and you're ready to actually find out what's going on inside your gut — comment with BLOATED and I'll reach out personally. Or click below to apply.
You don't have to live like this.
Leilani came to me with these same symptoms. It is amazing what happened when she got to the root of the problem for her AND her family. Check out her story HERE.
3 Simple Changes I Made to Feel Like Myself Again and Reset My Nervous System
I have to be honest with you. I recently hit a wall.
I was exhausted. I was frustrated. I was waking up multiple times a night, dragging myself through my days, watching my motivation disappear, and feeling my clothes get tighter — all while doing EVERYTHING I was supposed to be doing.
And the most frustrating part? I'm a practitioner. This is my world. I know this stuff.
But here's what I didn't see — I was so focused on doing more, adding more, optimizing more — that I completely missed what my body was actually screaming at me.
I wasn't doing too little. I was doing too much. And it was quietly destroying me from the inside out.
☕️ The coffee enemas I was doing 4 times a week to detox before I had any food in my body at 5:15 am? They were spiking my cortisol before my body even had a chance to wake up.
🔥 The pre-workout I was taking to push through my tiredness? Still in my system at 9pm because my genetics mean I clear caffeine significantly slower than the average person.
🥵 The sauna I was doing six days a week to support my body? Adding more stress on top of already depleted adrenals.
I thought I was taking care of myself. I was actually running myself into the ground.
So I stopped. And I got quiet. And I listened.
I started my mornings differently. Instead of immediately stimulating my system, I started doing 10 minutes of meditation, 7 minutes of rebounding with red light therapy, a cold shower, and warm lemon water — before anything else.
I let my nervous system actually wake up before I threw anything at it.
I cut my mushroom coffee in half. I cut my pre-workout in half.
I added a small bedtime snack to stop my blood sugar from crashing at midnight and jolting me awake.
I started taking ashwagandha in the evening to help my cortisol actually come down at night. And I added some progesterone support to work with my cycle instead of against it.
That's it. No massive overhaul. Just finally listening.
And within days — I slept eight hours with less waking.
I woke up before my alarm.
I hit PRs in the gym.
My inflammation dropped.
My motivation came back.
I feel like ME again.
Now here's what I need you to hear.
I know what it feels like to read an email like this and feel overwhelmed. To think — okay but where do I even start? How do I know what applies to ME? What if I make it worse?
I felt all of that too. Even as someone who does this for a living.
That overwhelm is real. And it is exactly why I don't believe in throwing a protocol at someone and calling it done. I look at your whole picture — your labs, your cycle, your gut, your nervous system, your genetics, your sleep, your stress, your life — and we figure out together what YOUR body is actually asking for.
Not a generic plan. Not a supplement stack. Not a meal plan that worked for someone else.
Yours. Specifically and completely yours.
This is the work inside Strong & Synced — my group coaching program for women who are done guessing and ready for real answers.
I also have spots open in my high-touch 1:1 nutritional therapy program. I had three discovery calls this week and two new clients join, I realized that I am SO MUCH better mentally and physically to open up more spots.
These spots will not last.
If you are the woman who is tired of being told your labs are normal while you feel anything but — I want to work with you.
If you are doing all the things and still not feeling well — I want to work with you.
If you are ready to stop managing symptoms and start actually healing — I want to work with you.
Click the button below to apply.
The Gut-Brain Axis: Your nervous system and your gut are having a conversation.
I've been talking a lot about the nervous system this week — and I want to connect a dot that most people miss.
Your gut and your nervous system are in constant communication.
Like, they literally talk to each other through something called the gut-brain axis — and when one is struggling, the other one knows it immediately.
This is why:
→ You feel anxious or wired for no reason
→ Your digestion falls apart when you're stressed
→ You wake up exhausted even after 8 hours of sleep
→ Your body feels stuck in survival mode no matter what you do
It's not in your head. It's in your gut.
When your nervous system is chronically activated (hello, cortisol), your gut literally shuts down the "rest and digest" mode it needs to absorb nutrients, keep inflammation low, and regulate your hormones.
And here's the part that breaks my heart:
Most women are doing all the right things — eating well, managing stress, working out — and still feel awful. Not because they're doing it wrong. But because no one has looked at what's actually going on inside their gut.
The symptoms you're experiencing? Bloating, exhaustion, brain fog, hair loss, mood swings, weight that won't move?
Those are messages. Not character flaws.
This week, I want you to give yourself permission to stop blaming yourself — and start getting curious instead.
If this resonated with you, share it with a friend who needs to hear it — or come find me on Instagram or Facebook and send me a DM. Tell me your #1 symptom that no one has been able to explain. I read every single one. 🤎
You are ready to go deeper — real answers, real testing, someone to finally look at the whole picture? My 1:1 application is below. It's for the woman who is done waiting. Click the button below to apply.
“My labs came back normal.” (But, you feel anything but normal.)
We spent an hour yesterday just driving through Big Bend — mountains, desert, nothing but open land as far as you could see.
No hustle.
No schedule.
No kids to shuttle or workouts to get to.
Just beauty. Just presence.
Just life slowing down long enough for me to actually breathe it in.
And that's exactly what I want to talk to you about today.
On my way here, a current client shared her story of our journey of working together so far with her community. My followers exploded and my inbox was flooded.
Applications, DMs, women reaching out and sharing what's going on in their bodies. But, it was one discovery call I had with a potential client that stopped me in my tracks.
She listed her symptoms.
Exhaustion that no amount of sleep ever fixes.
Hair falling out.
Acid reflux.
Brain fog so heavy she called it a "brain disconnect."
Irritability that makes her dread the people she loves most.
A body that feels foreign and out of control.
And then she wrote the line I cannot shake:
"My labs came back normal."
Normal.
She is struggling to recognize herself and every doctor she has seen has looked her in the eye and told her she is fine.
I want to say something to her — and maybe to you too, if any part of that list feels familiar:
You have normalized something you were never meant to feel:
The exhaustion before your feet even hit the floor.
The bloating after meals you thought were healthy.
The mood that makes you feel like a stranger in your own life.
The weight that won't move.
The hair in the shower drain.
The feeling of just getting through the day instead of actually living it.
You have been carrying this so long that you stopped calling it a problem. You started calling it life. It is not just life.
Here is what I see again and again in the women who come to me — they are eating clean, buying organic, working out, going to bed on time. And, they are still running on empty.
Not because they are doing anything wrong. But because their body is so deep in survival mode that it has completely lost the ability to absorb what they are giving it. You can eat all the right things and still be starving at a cellular level.
That is not a discipline problem.
That is a nervous system problem. A digestion problem. And it has a real answer.
Standing here in this desert, watching my kids experience something bigger than our everyday life, I feel it in my whole body — we were not made for the pace we are keeping. And neither were you.
If you haven't grabbed my free High Achievers Nutrition Reset yet — click the link below. It's a free mini course built specifically for the woman who is doing everything right and still suffering. The woman who has been told she is fine when she knows deep down she is not.
You deserve to feel what I'm feeling right now. And it starts with understanding why your body is struggling in the first place.
If this hit differently and you are ready to go deeper — real answers, real testing, someone to finally look at the whole picture — my 1:1 application is below. It's for the woman who is done waiting. Click the button below to apply.
It wasn’t because she was overeating…
I know what it's like to be eating healthy, doing your best, staying consistent, even running—and still struggling with belly fat and stubborn weight gain.
To wake up feeling puffy and uncomfortable in your own skin. To deal with the brain fog that makes it hard to focus or feel sharp. To fight sugar cravings that feel louder than your willpower. To stare at your closet and reach for the same “safe” outfits because nothing fits the way it used to.
And to look in the mirror and wonder, “What is wrong with me?”
If any of that hits home, I want you to hear this clearly: you're not crazy—and it's not a discipline problem.
That's exactly how my client Leilani (Lani) felt. She was a returning client of mine, and she reached out again because even though she was running and eating healthy, she couldn't shake the bloating, constipation, brain fog, moodiness, and cravings. She was doing so much “right,” but her body still wasn't responding.
In this video, she shares her full testimony and the turning point that changed everything:
Here's what we discovered when we stopped guessing and got real data.
We ran a GI-MAP stool test and found parasites, dysbiosis, and inflammation—major root causes that were driving her symptoms and keeping her stuck.
Once we addressed what was happening inside her gut, her body finally had the chance to shift.
Within about 2–3 months, she lost 15 pounds. Since then, she's lost over 20 pounds total. Her brain fog is gone. Her sugar cravings are gone. Her clothes fit differently—down at least two sizes. She can focus again, and she doesn't need weekly B12 shots anymore.
This is why “foundation work” isn't always enough. You can be eating clean and doing everything you're told… and still struggle if your gut is inflamed, imbalanced, or dealing with infections like parasites.
Click the button below to apply. I am excited to walk through what it would look like to work with me and finally see results you deserve.
Mom Morning Routine That Actually Works
There was a season where I felt like I was waking up TO my life… not INTO it.
My mornings were chaotic, my thoughts felt scattered, I was dragging, and I'd rush to coffee just to feel human.
Now? My mornings feel calm, clear, and steady — and it's been a game-changer for my gut health and mood. I don't even “need” real coffee anymore (I do mushroom coffee most days) because I'm not trying to caffeine my way out of a stressed nervous system.
So here's my simple, non-negotiable morning routine — the stuff that keeps me energized and not moody.
My morning routine (quick + realistic)
⏰ 1) Wake up before the kids (my peace window)
I'm up by 5:30am (or 5:00am on coffee enema days).
🦋 2) Thyroid meds first
Right out of the gate.
💦 3) Hydrate immediately
Warm lemon water + sea salt + about 20 oz of water. (I'm always dehydrated after sleep.)
🪥 4) Oral care
Brush + tongue scrape.
☕️ 5) Coffee enemas (every other day)
I prep the coffee the night before so I just reheat in the morning.
🚨 6) Detox + lymph support
Red light therapy (Lume Box) + 5 minutes rebounding + 5 minutes vibration plate
(This wakes me up FAST and helps me feel clear.)
📵 7) No phone, no email, no social media
Not until after the kids are dropped off. This one is huge.
🙏 8) Prayer + journaling + scripture
This keeps me grounded and sets my mindset for the day.
🍓 9) Breakfast within 90 minutes (no later than 2 hours)
Around 6:30am.
Current breakfast: Greek yogurt + whey + strawberries or sprouted gluten-free oats with cinnamon + maple syrup or manuka honey
💊 10) Supplements (timed correctly with thyroid meds)
I take HistaminX 30 minutes before breakfast and liposomal vitamin C
With breakfast: NAD, glutathione, BodyBio PC, B vitamins, L-theanine, DHEA, omegas,
I take my multivitamin later (at least 4 hours after thyroid meds) so minerals don't interfere.
If this feels like “a lot”…
Start with ONE habit. Seriously.
Pick hydration first, or “no phone,” or breakfast timing — and build from there.
If you want, comment below and tell me your current season (little kids / big kids / working early / exhausted / etc.) and I'll tell you the one habit I'd start with.
Cheering you on, Caitlyn
My Analog “Bag” Lifestyle Shift
I’m tired of feeding the beast.
Is it just me… or are you feeling this too?
Like this real urge to get rid of all the phones and tablets… have one computer, one TV, one landline, and give the kids flip phones.
To get off social media completely.
To stop YouTube.
To stop the constant noise.
And yes—part of me is like, “Caitlyn… this might literally bankrupt your business,” because social media is how I connect with so many of you.
But I can't ignore what my nervous system has been screaming at me: I'm rushed. I'm overstimulated. I'm distracted. And it's not because my business is so busy. It's because I'm choosing to spend too much time on these platforms… and I get sucked in just like everybody else.
And my kids do too.
I'm not perfect as a parent. I'm learning in real time. But I've been feeling convicted that I don't want to be part of the problem anymore.
I don't want to keep feeding the beast while preaching “slow down” and “take care of your health,” because if I'm being honest… a lot of what's happening online is making us sicker.
These apps are designed to keep us scrolling. And the data backs up what we feel: The “typical” social media user spends around 2 hours and 23 minutes per day on social platforms. Nearly half of U.S. teens say they're online “almost constantly.”
Research reviews have found small but real links between heavier social media use and depression/anxiety (it's not the whole story, but it's not harmless). Screen/electronic media use is linked with worse sleep quality, and sleep is a cornerstone for hormones, cravings, mood, and gut health. Chronic stress affects the gut–brain axis too, which is why this constant stimulation can show up as digestive issues, bloating, and “wired but tired.”
So I'm making changes—imperfectly, but intentionally.
My “Analog Lifestyle” Shift (what I'm doing right now)
📵 No phone for at least the first hour after I wake up.
☕️ I'm romanticizing my mornings again: quiet coffee, slower pace, presence.
📕 I read on my Kindle, and yes—I'm using my Bible app in the morning because I can't exactly hold my Bible during coffee enemas 😅 (real life). But besides that, I'm not getting on my phone.
📝 I'm practicing handwriting + cursive—slowing down my writing instead of rushing it.
🔍 I'm doing word searches (I LOVE them), a puzzle book, and I grabbed a coloring book and steal my kids' fabulous markers.
🥱 No phone the last hour before bed. My phone literally tells me “time to wind down,” and I listen.
🛌 In bed by 9 pm, up around 5 am, with a slower start to the day.
The “Analog Bag”
This week I'm also sharing something that's been helping me a ton: my analog bag—the thing I reach for instead of my phone.
Mine has:
It's simple… but it's powerful. Because it gives my hands (and brain) something to do that doesn't hijack my nervous system. In this extremely lonely, fast-paced digital age, we are being called to slow down and our bodies and families are screaming for it.
And if you're a Christian, I'm going to say this plainly: I believe there's a spiritual battle for our attention and our homes. If the enemy can keep us distracted, anxious, sleep-deprived, overstimulated, and constantly comparing… he wins ground in our peace, our parenting, our marriages, and our health.
I'm done handing that over.
So I'm fighting for my family—and I'm fighting for yours too. Not with shame. With practical steps, boundaries, and a return to what's real.
This week I'll share my morning routine and nighttime routine in more detail. But for today, let's start here:
Pick ONE boundary you'll try for the next 7 days.
Comment below and tell me which one:
No phone for the first hour after waking?
No phone for the last hour before bed?
Build an “analog bag” (tell me what you'll put in it)?
Set a daily screen-time limit and stick to it?
If you're burnt out—tired even though you work out and eat “clean,” sleeping terribly, mind racing, and dealing with bloating + constipation/diarrhea—slowing down is a huge piece, but we also have to heal the gut and nervous system together. If that's you, I have a couple 1:1 spots open right now—just click the GET STARTED button below if you are curious or you can DM me on Instagram/Facebook and we'll start the conversation. I've been there, I get it, and I'd love to help you feel like you again.
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.