Sharing some of my tips on how I beat jet lag and wake up in another country bright eyed and bushy tailed (even while flying economy).

Hi friends! How are you? I hope that you’re enjoying the week! I have another day packed with calls but am looking forward to going live in our Detox group today – just a heads up, protocols are 20% off this week, including the detox.

While I’m sitting here at my desk, I DEFINITELY have the travel bug (again). I read somewhere that constantly needing to travel is some kind of trauma response but we’re just going to ignore that mmm k?  I’ve been meaning to write a post about jet lag and some of the things that have helped me, and figured it would be a good day to share.

Jet lag used to ruin every trip for me. I’d land somewhere new, ready to explore, but my body would be stuck in another time zone: wide awake at 3 AM and crashing mid-afternoon. Over the years (and many international flights later), I’ve tested dozens of strategies to figure out what actually works. Now, I can hop across time zones and adjust quickly, without losing precious days to brain fog and exhaustion.

Here’s my zero-jet lag travel routine.

How to travel without jet lag

Start Before You Fly

The secret to beating jet lag is to prepare before you even step on the plane. A few days ahead of travel, I start shifting my sleep schedule by waking up a little earlier (or later, depending on my destination). Even a 30-minute adjustment each day can make a big difference once you land. Leading up to our last Spain trip, I woke up EARLY (5 and 4:30am) and it was awesome to actually be tired on the plane.

Another tool I love is the Timeshifter app (not sponsored or affiliated, I just love it).It builds a personalized schedule based on your flight details and sleep patterns, telling you exactly when to seek light, avoid caffeine, or take short naps. The app was created with input from sleep scientists and astronauts (!) who deal with extreme circadian rhythm shifts. The first trip plan is free, and it completely changed how I travel. The girls’ naturopath told us about it and it’s been AMAZING.

Smart Sleep Support

Sometimes a little extra help goes a long way.

Melatonin (low dose) – I use this sparingly to help signal my body it’s time to sleep. It’s my go-to for a reset whenever I’m traveling, especially because hotel sleep can be dicey. It’s been a total gamechanger for me.

Magnesium oil or spray – Applying this before bed helps my muscles relax and supports deeper rest.

Sleep mask + ear plugs – Darkness and quiet are non-negotiables. A good mask and quality ear plugs help mimic nighttime even when it’s bright and noisy on the plane.

Blue light blocking glasses – I have bother True Dark and Vivarays and love them both.

Travel pillow + blanket – If I can get a few solid hours of rest on the plane, the adjustment is so much smoother.

Light, Movement & Caffeine

Once I land, I treat light like medicine. Bright sunlight is one of the strongest signals to reset your circadian rhythm. I try to spend at least 20–30 minutes outside in the mornin

Sharing a high intensity interval training treadmill workout you can do in your next home or gym cardio session. Check out the details below.

Hi friends! How are ya? I hope you had an amazing weekend! Ours was a little on the chaotic side but ended with an awesome family dinner. Something random from the weekend: I RAN. Not a lot… just a little. But I read a statistic that said a very small percent of people over the age of 30 ever sprint again in their life, and was I was determined to be a part of that small precent. The reality is that I’m just *now* feeling well enough to add more intense cardio back into my life after my healing journey. It’s been slow and steady and I definitely missed the “sweat from your eyeballs” cardio, but needed to scale back for a while.

It’s important to add variety and changes in intensity in your routine, and one of the easiest ways to shake things up is through High intensity interval training (HIIT). Instead of slogging away for 30 minutes at a comfortable pace, HIIT lets you push hard, recover, and repeat in short bursts that leave you feeling accomplished (and sweaty) in less time.

HIIT can be done with bodyweight exercises, dumbbells, or even outdoors, but treadmill HIIT workouts are one of the most effective (and underrated!) ways to train. By manipulating speed and incline, you can create intervals that challenge your heart rate, burn more calories, and keep things exciting.

Today I wanted to share a High Intensity Interval Training Treadmill Workout you can do in under 30 minutes, which is perfect if you’re short on time but want maximum results.

High Intensity Interval Training Treadmill Workout

Today I’ll share a little recap about what HIIT is, why treadmill intervals are so effective, and how to structure your own workout for your fitness level. I also made ya a little done-for-you 30-minute interval treadmill workout that combines short sprints, Tabata intervals, and strategic rest periods.

By the end, you’ll know how to use your treadmill as more than just a walking or jogging machine. It’s actually a powerful tool for fat loss, boosting insulin sensitivity, and improving cardiovascular health.

What Is High Intensity Interval Training Workouts?

High intensity interval training (HIIT) is a style of exercise where you alternate between periods of all-out effort and periods of rest or low intensity recovery. The benefit of HIIT is that you can get incredible results in less time compared to steady-state cardio.

Research shows that HIIT can:

Burn more calories in less time than traditional cardio.

Improve insulin sensitivity, making it easier to manage blood sugar.

Strengthen your heart and lungs.

Boost metabolism long after the workout is over

Hi friends! Happy Friday! What are you up to this weekend? We have a wild one ahead: a school event, two volleyball games for Liv, one basketball game for P, a tailgate for the U of A, and family dinner at our house. Tons of fun stuff, but the back-to-school chaos is in full swing.

We started off the week in San Diego and went for the long weekend. It was everything my heart could have wished for: tons of beach time, time with our Kleiger fam, delicious food, and coller weather. It’s definitely one of our favorite spots for a reason!
Some pics from the adventures:

Read more

Hi friends! I have a brand new episode live, and today I’m diving into a powerful conversation with Kara from Nutrisense all about metabolic health, continuous glucose monitoring, and the role of human connection in building sustainable lifestyle changes. I’m SO excited for you to listen to it!!

Here’s what we chat about:

• Why metabolic health is the foundation for your energy, focus, and long-term wellness
• The most common dietary mistakes that spike blood sugar (and how to avoid them)
• How continuous glucose monitors (CGMs) can give you real-time insights into your body
• The importance of stress management and its impact on blood sugar regulation
• Why AI can support—but never replace—the empathy of human coaching
• Practical strategies for creating small, sustainable healthy habits that actually stick

This episode is packed with insight and encouragement to help you take control of your metabolic health and feel your best every day.

Kara Collier is the co-founder and VP of Health at Nutrisense, one of the fastest-growing health tech startups in the U.S. She’s reshaping how we approach prevention, behavior change, and metabolic health.

A Registered Dietitian Nutritionist and Certified Nutrition Support Clinician, Kara has helped over 150,000 people improve their health by combining real-time data, like continuous glucose monitoring, with personalized coaching and practical lifestyle strategies. She’s a passionate advocate for how technology and human support can drive sustainable health change.

Kara is a Forbes 30 Under 30 honoree and has been recognized with HLTH’s “Food as Medicine” award. Her work has been featured by Forbes, UC Berkeley, and Medcitynews and she is a frequent speaker at health conferences and podcasts.

When she’s not talking about health and data, Kara is usually exploring the mountains, playing volleyball, or lifting heavy things.

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For my free Autoimmune Healing ebook, click here.
Detailed show notes here: Read more

Sharing my thoughts on vibrating plates and if it’s worth adding one to your home wellness routine. 

Hi friends! How are you? I hope you had a wonderful weekend! We’re back from an amazing trip to San Diego feeling super refreshed after lots of beach and friend time. It was low-key, we had a lot of delicious food, and enjoyed sleeping in and multiple trips to the ocean each day to “get our feet wet” (<— for the kids, this means their entire bodies.) I hope you had a restorative and fun weekend, too!

Today, I wanted to chat a bit about vibrating plates and if I think it’s worthwhile to add it to your routine. I’ve seen these EVERYWHERE lately – I’m sure you have, too – so let’s break it down!

What Is a Vibrating Plate and Do You Need One?

If you’ve scrolled Instagram or wandered through the aisles of your favorite fitness store lately, you’ve probably seen a vibrating plate (also called a vibration platform). They look futuristic, promise big results, and claim to improve everything from fat loss to lymphatic drainage. But what’s the real deal? Do you actually need one in your fitness routine, or is it just another shiny piece of equipment collecting dust in the corner of your home gym?

Today I wanted to chat about what these machines are, what the science says, who they’re great for (and who should avoid them), and a budget-friendly alternative that delivers many of the same benefits.

What Is a Vibrating Plate?

A vibrating plate is a flat platform that uses whole-body vibration technology. You stand, squat, or even do strength exercises on it while it vibrates at different frequencies. The idea is that these vibrations stimulate your muscles, joints, and lymphatic system in ways that regular exercise might not.

These devices were first developed in the 1960s for astronauts to help prevent bone and muscle loss in zero gravity. Over the years, they’ve made their way into gyms, physical therapy offices, and now home fitness spaces.

Potential Benefits of a Vibrating Plate

While the marketing can be over the top, there are some benefits worth noting:

1. Improved Muscle Activation

The vibrations cause rapid muscle contractions, which may help improve strength and stability over time. Pairing it with bodyweight or light resistance moves can amplify the challenge. It also adds a little bit of instability, which encourages you to engage your core muscles and glutes just a little bit more.

2. Support for Bone Health

Research suggests that vibration training can help improve bone mineral density, which can be particularly helpful for women in perimenopause or menopause who are focused on bone health.

3. Lymphatic and Circulation Support

Many people use vibrating plates to help support lymphatic drainage and circulation, which can leave you feeling lighter and more energized.

4. Time-Efficient Workouts

A 10- to 15-minute session on a vibrating plate can feel surprisingly effective, especially on days when you’re short on time. You may not break a sweat, but you’ll definitely feel it afterwards.

The Downsides to Consider

Before you hit “add to cart,” there are a few important things to keep in mind:

Not