Sharing some liestyle tweaks for my friends in their 30s. 

Hi friends! How are you? I hope that you had a wonderful weekend and that my friends who were celebrating enjoyed a happy Easter. This week, the kids head back in school, and I’m back to the routine after a fun trip to California and a festive weekend with family.

For today’s post, I wanted to chat a bit about hormone changes and simple lifestyle tweaks we can make for our hormones. I’m writing this for my friends who are in their 30s (let me know if you’d like me to do one for 40s! I’m going to be 40 this year so I’ll be there soon myself), and as always, I’m here if you have questions or if I can support you in any way.

As women transition through their 30s, hormonal fluctuations become more pronounced, impacting various aspects of health and well-being. From mood swings to disrupted sleep and fluctuating energy levels, dealing with these hormonal shifts can feel like an uphill battle. However, with strategic lifestyle adjustments, it’s possible to support hormonal balance and thrive during this transformative decade.

Here are some of my tips for women in their 30s! As always, talk with a doctor before making any fitness or nutrition changes.

Hormonal SOS: likestyle tweaks for women in their 30s

Prioritize Sleep Hygiene:

Quality sleep is paramount for hormonal health, yet it often takes a backseat in our busy lives. Establishing a consistent sleep schedule, creating a calming bedtime routine, and optimizing sleep environment can promote restorative sleep and hormonal balance. Consider incorporating relaxing activities such as reading a book, taking a warm bath with Epsom salts, relaxing in the sauna blanket, or practicing gentle yoga stretches before bed to unwind and signal to your body that it’s time to wind down.

Mindful Movement:

Regular exercise is vital for overall health, but excessive or intense workouts can stress the body and disrupt hormonal equilibrium. Embrace mindful movement practices like yoga, Pilates, or walking to support adrenal health and mitigate stress-induced hormonal imbalances.

Instead of high-intensity interval training (HIIT) sessions every day, intersperse your routine with gentle, rejuvenating activities like nature walks, restorative yoga, or leisurely bike rides. A good rule of thumb: if you did it yesterday (and it was intense), don’t do it again today. Try to alternate intensities in your weekly routine.

Balanced Nutrition:

Fuel your body with nutrient-dense foods rich in vitamins, minerals, and antioxidants to support hormonal health. Prioritize whole foods, fiber-rich vegetables, lean proteins, and healthy fats while minimizing processed foods, refined sugars, and excessive caffeine intake. Incorporate hormone-balancing foods such as leafy greens, fatty fish, nuts and seeds, and fermented foods li

Sharing my experience so far using the EquiLife CBO protocol as part of my gut healing process. You can read more about my journey here.

Hi friends! I hope that you’re having a wonderful week! We’re in California celebrating spring break with the crew. I’ll share some adventures on IG stories and some pics in Friday Faves.

For today’s post, I wanted to chat a bit about my CBO protocol journey now that I’m five weeks into the process. (I can’t believe it’s been this long!!) It was a huge step in my healing journey from eye issues and autoimmune symptoms, since I did some testing and found high levels of bacteria, yeast, and Candida in my gut. You can check out more about my experience here.

CBO is a 12-week protocol, and while it’s not for the faint of heart, I’ve already noticed incredible improvements.

EquiLife CBO protocol review

What is the EquiLife CBO protocol?

The Equilife Candida, Bacteria Optimizer Protocol is thoughtfully crafted and designed to tackle imbalances in gut microbiota, specifically targeting candida, fungal, and yeast overgrowth and bacterial dysbiosis. By harnessing the power of natural ingredients known for their antifungal, antibacterial, and gut-healing properties, this protocol aims to restore harmony within the gut ecosystem. The goal of the CBO protocol is to clean out the *bad* bacteria in your gut, repopulate the good bacteria, and heal and seal the gut lining. 

Friendly reminder: I’m not a doctor and this isn’t medical advice. I’m simply sharing my experience with this protocol. As with any dietary or supplement regimen, it’s crucial for individuals to consult with their primary care physician or a qualified healthcare provider before making any changes. This ensures compatibility with existing medical conditions, medications, and individual health needs. 

Key Ingredients in the CBO protocol:

Saccharomyces Boulardii: A protective and powerful probiotic.

Berberine: Extracted from various plants like goldenseal and barberry, berberine possesses broad-spectrum antimicrobial properties, effectively combating bacterial overgrowth and restoring microbial balance.

Oregano Oil: Renowned for its antimicrobial prowess, oregano oil contains compounds such as carvacrol and thymol, which exhibit potent antifungal and antibacterial effects, aiding in the eradication of pathogenic organisms in the gut.

Enzymes and Probiotics: This Equilife protocol also includes a blend of digestive enzymes and probiotics to support optimal digestion and gut flora balance. Enzymes facilitate the breakdown and absorption of nutrients, while probiotics replenish benefic

Sharing my strategy and how I’ve decreased inflammation and resolved some health issues over the past year.

***Warning: this post contains red eyeball pictures. If that freaks you out, please feel free to skip this post! 

Hi friends! I hope that you’re having a great week. Ours has been spent slowly putting the house back together – I’ll share some pics of the new floors soon!- and getting ready for spring travel and adventures.

For today’s post, I wanted to share a bit more about my health journey over the past year and my plan.

Please keep in mind that I’m not a doctor, and this is not medical advice. If you’re struggling with your health, please reach out to your doctor and get the support you need. Also, please don’t take, “you’re going to have to live with this” for an answer. There have been a handful of times in our family where I was told that was the case and it was not true. Sometimes you need a third or fourth opinion, but someone is out there who can help you. You can heal, and you deserve to feel amazing.

This time last year, things went wacky with my eyes. It was a pretty stressful time – the Pilot was traveling a lot, it was dance competition season, and I had to do a few of the dance competitions, and the big Disney trip for the parade solo parenting. It was all fun stuff, but it was a lot. We were getting ready for our end-of-the-year party, planning for Liv’s first communtion, and I was pushing myself the hardest I’d ever pushed with strength training and intervals.

I don’t want to recap the entire story with my eyes – I have a post here, and a podcast episode here – but the nutshell version is that they were neon red for many weeks, and the multiple eye doctors had differing opinions on what caused it. At first they thought it was pink eye – I did antibiotics and it didn’t resolve, and kept coming back – and something had triggered it. The only thing that kept the inflammation down was very intense steriod drops. One doctor wanted me to take them for three to four months!

I kept getting different answers, and after seeing multiple eye doctors, and my PCP, who helped me do some digging, we learned a few things:

– I had blepharitis, which was inflammation of my eyelids, MGD (meibmoian gland dysfunction) and dry eye

– Two markers for Lupus came back positive (ANA and DS-DNA)

– Something was causing inflamamtion in my body

The Lupus thing kind of made sense to me. I’d had random stress rashes over the years, and sometimes my hands would ache. I figured it was because I spent so much time on my phone and typing. I felt low-energy, like all the sleep in the world wouldn’t make me feel rested, and had a hard time recovering from my workouts. I would do one really hard workout, and not be able to work out again for 3-4 days afterwards. I started to get sick more frequently… and when I had the flu, I was in bed for 9 days. I knew something was causing my immune system to be on high alert.

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Sharing my review of the Canopy shower filter. You can check it out here and use the code FITNESSISTA15 for 15% off site wide!

Hi friends! How are you? I hope you’re having an amazing week so far. We had to drag our mattress downstairs to sleep on the living room floor while they work upstairs, so sleep has been a little interesting lol, but other than that all is well here.

We’re making some huge improvements around the house for aesthetic and health purposes. When I found out our sofa and carpet both had mold, it was time for them to go. Water filtration is something that you can easily do for your health – I can do a post about my favorite filters for drinking! – but it’s easy to forget about the water you and your family use to bathe.

For today’s post, I wanted to talk about why you might want to filter your shower and bath water, and the best home shower filter that I’ve found: Canopy!

Why should you filter your shower and bath water?

When we shower, the water we use is absorbed into our skin, and we’re also breathing in the vapors of this water, often in an enclosed space. You can check out the quality of your local tap water here. (Tucson’s is horrible.)

Filtering bath and shower water offers several benefits for skin, hair, and overall health, including:

Skin Irritation Reduction: Chlorine and chloramines, commonly used in municipal water supplies, can strip the skin of its natural oils, leading to dryness, itchiness, and irritation. Filtering these chemicals can reduce the risk of these issues, leaving the skin feeling softer and more comfortable.

Mineral Deposits Reduction: Hard water, containing high levels of minerals like calcium and magnesium, can leave deposits on the skin, causing it to feel dry and rough. Hard water also contains various dissolved metals, like aluminum, barium, strontium, iron, zinc, and manganese. Filtering hard water can prevent these mineral deposits, resulting in smoother, more hydrated skin.

Hair Health Improvement: Hard water can also leave mineral deposits on the hair, making it appear dull and lifeless. Filtering the water can help maintain the hair’s natural shine and vitality.

Eczema and Psoriasis Relief: For those with eczema or psoriasis, which can be exacerbated by exposure to certain chemicals and minerals in water, filtering the water can help alleviate symptoms and reduce flare-ups.

Reduced Risk of Allergic Reactions: Some individuals may be sensitive to chemical

(and not just because I’m salty about my results)

Hi friends! How are you? Did you have a good weekend? What did you do for the Super Bowl? We went to an amazing event – I’ll share details in Friday Faves – and the fam came over to watch the Usher concert.. I mean the football game. 😉

For today’s post, I’m finally ready to talk about my MyDNAge test results. It took me a while to marinate on my thoughts because at first, I was a little salty. I’ll share why below, in addition to how this test works. I’m not including a referral link because I’m not quite sure if I recommend this one. I had a much better experience and feel like I got more useful data from InsideTracker. 

I really feel like at-home lab testing is the future, and we’re going to see more advanced methods and data in the future, which is very exciting! In the era of personalized health, understanding our genetic makeup has become a powerful tool for optimizing wellness. MyDNAge takes this concept to the next level by providing insights into the very fabric of our being – our DNA.

 why I didn’t like the MyDNAge test

How MyDNAge Works

MyDNAge utilizes advanced technology to analyze specific markers within your DNA associated with the aging process. The science behind this process lies in the examination of specific regions known as epigenetic markers. These markers provide a unique snapshot of how your genes are expressing themselves over time, offering a glimpse into the biological age of your cells.

The process involves:

DNA Collection:

MyDNAge requires a blood sample, through an at-home fingerpick. (More on this under Cons lol)

Epigenetic Analysis:

The collected DNA is then subjected to sophisticated epigenetic analysis. This involves examining specific chemical modifications to the DNA molecule, known as methyl groups, which play a crucial role in regulating gene activity.

Age Determination:

By analyzing the epigenetic markers, MyDNAge estimates the biological age of your cells. This information provides a personalized and data-driven perspective on how your body is aging at a cellular level.

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