Sharing some of my go-to functional labs for moms over 30.

Hi friends! How are you? What are you up to this morning? I have a couple of calls today, a workout, and a podcast interview this afternoon.

For today, let’s chat about one of my favorite topics: functional labs. (Friendly reminder that this post is not medical advice. I’m not a doctor, and these are just some of my favorite labs to run with clients. Before making any health changes, reach out to your doctor.)

What are functional labs?

Functional labs go beyond the standard blood work you typically get at your doctor’s office. While conventional labs look for disease states or out-of-range markers, functional testing is designed to assess how well your body is functioning before things go wrong. These labs can uncover underlying imbalances in hormones, minerals, gut health, detox pathways, and more; often before symptoms become more serious.

Unlike standard testing, functional labs often use non-traditional samples like saliva, urine, stool, or hair (instead of, or in addition to blood). This allows for a more detailed view of what’s happening at the cellular and metabolic level. For example, a Hair Tissue Mineral Analysis (HTMA) can show mineral imbalances and heavy metal toxicity, and a salivary cortisol test can map out your stress response throughout the day –  things you won’t typically see on a routine blood panel.

These tests are incredibly valuable for creating targeted protocols that support healing at the root cause, rather than just managing symptoms. They can also be completed at home, which makes them super accessible.

Functional labs for moms over 30

If you’re a woman over 30 and feel like your body isn’t responding the way it used to – your energy’s off, your sleep is inconsistent, your workouts aren’t working, and your mood feels like a rollercoaster – it’s not in your head. It might be time to look under the hood!

Functional lab testing is one of the most empowering things you can do for your health. Instead of guessing which supplements to take or diets to try, testing gives you data. It gives you clarity. It tells us where your body is out of balance, and more importantly, what we can do about it.

(It’s worth mentioning here that these tests do not look for diseases and are not used to diagnose illness. Instead, they look at deficiencies and toxicities so you can work to bring the body back to balance.)

These are the core functional tests I recommend for many of my mom friend clients over 30. These can be especially helpful if you’re in your 30s, 40s, or beyond, and want to get ahead of symptoms like:

Hormonal imbalances

Fatigue and burnout

Weight gain (despite doing “all the right things”)

Mood swings or anxiety

Trouble sleeping

Gut issues and bloating

Hair loss or skin changes

Read more

Sharing some of my favorite products for a healthy sleep stack. As always, talk with a doctor before making any changes to your health or wellness routine. This post is not medical advice.

Hi friends! How are you? I hope that you’re having a wonderful morning. I have a podcast interview today and am looking forward to taking a yoga class with Liv later.

For today’s post, let’s chat about one of my all-time favorite topics: sleep!!

(It’s one of Mazer’s favorite topics, as well)

If there’s one thing I’ve learned on my own wellness journey, and after helping hundreds of women rebalance their bodies, it’s this: you can’t out-supplement poor sleep. Also, what you do in the morning and during the day will impact your sleep quality!

We all know how terrible it feels to toss and turn all night… and how hard it is to feel like yourself the next day. Mood swings, cravings, sluggish workouts, hormone imbalances, and even gut issues can stem from poor quality sleep. When I don’t sleep, I feel like my whole world has come crashing to the ground. Take away my sleep, you take away everything. (I think this is one of the biggest reasons why postpartum was such a struggle for me.)

Over the years, I’ve tried many approaches to improve my sleep, from meditation to blackout curtains. While those all help, I’ve found that a few key tools consistently make the biggest difference. This is my current go-to healthy sleep stack that I use as part of my nighttime routine.

As always, please check with your doctor before starting any new supplements or products, especially if you’re on medications or managing a health condition. This is simply what works for me and many of my clients. 

My Healthy Sleep Stack: What I Use for Deep, Restorative Rest

What’s in My Healthy Sleep Stack?

1. Adrenal Soothe from EquiLife

Chronic stress is one of the most common sleep disruptors, and most women over 35 are dealing with some degree of it, whether they realize it or not. Adrenal Soothe is a blend of targeted adaptogens including ashwagandha and phosphatidylserine that can help reduce nighttime cortisol levels. This can lead to deeper rest and more consistent energy during the day.

Sharing some of the strategies I’ve tried to keep in our lives after our trip.

Hi friends! How are you? How was the weekend? I hope that you had a great one! We celebrated my nana’s bday, the Pilot was home from a trip, I taught a barre class, and met up with a friend for brunch. We also got some monsoon rain, which is always a little treat.

For today’s post, I wanted to chat a bit about our trip, my perspective since we’ve been back, and some of the strategies I’ve tried to maintain. As you guys know, we LOVE to travel. I feel like it’s the most fufilling way for us to spend the money we’ve earned – on experiences – and it gives us a chance to be away from the hustle and bustle and enjoy time as a family (or as a couple). Travel always gives me perspective and helps me to remember what actually fuels my energy and joy… and what doesn’t. 

While we were in Spain, we were able to take our time and genuinely enjoy each day. I’ve really tried to keep some of the things that I loved so much about our trip (you know, besides the epic sights, culture and food…) and put them into a little list. It’s not really about “vacation mode” forever, but rather what the trip reminded me matters most.

strategies I want to keep after our trip

1. Walk as Much as Possible

We walked miles daily, not even trying, and movement felt natural and refreshing – not forced. While it’s a little more challenging here, I’m still trying to recreate this a bit at home with walks after dinner, walking during meetings, and walking Maisey when the rain has cooled things down a bit.

It’s funny because Tucson is NOT a walking-friendly city. Everything is far, it’s a million degrees, and if you’re outside walking, most people will assume your car broke down, unless you’re in a neighborhood or walking path. It’s definitely the peak of summer, so I’ve been using my lil walking pad throughout the day. In Spain, I’d EASILY hit 20k steps per day, and I have to be intentional to hit 10k here.

2. Cook From Scratch (and Choose Places That Do the Same)

Sharing DIY Natural Cleaning Products that actually work.

Hi friends! How are you? I hope that you’re enjoying the morning. I have a packed day of appointments and P has an orthodontist appointment. Hoping we can hop in the pool afterwards!

For today, I wanted to talk about cleaning products. The more I learn about conventional cleaning products, the more creeped out I am. If you’re interested in cleaner DIY options, I wanted to talk about how to make your own DIY natural cleaning products that work just as well (if not better!) than store-bought versions, without all the harsh chemicals. These are safe for kids, pets, and the planet, and many can be made with ingredients you already have at home.

DIY Natural Cleaning Products

Why Switch to Natural Cleaning Products?

Conventional cleaners often contain toxins and harsh chemicals like ammonia, bleach, phthalates, and formaldehyde, which can cause irritation and long-term health issues. Switching to natural alternatives helps reduce your toxic load, supports a healthier indoor environment, and cuts down on plastic waste and packaging.

Top Ingredients to Stock for Natural Cleaning

Before you start mixing, here are some essential ingredients to have on hand:

White Vinegar – antibacterial and great for cutting through grease

Baking Soda – excellent for scrubbing and deodorizing

Castile Soap – natural, biodegradable soap base

Essential Oils (like tea tree, lavender, lemon, or eucalyptus) – for fragrance and antimicrobial properties

Hydrogen Peroxide – a natural disinfectant

Rubbing Alcohol (Isopropyl) – kills germs and evaporates quickly

Washing Soda – stronger than baking soda; useful in laundry and tough jobs

Distilled Water – prevents mineral buildup in spray bottles

Glass spray bottles — I get ours from Amazon

5 Easy DIY Natural Cleaning Recipes

1. All-Purpose Cleaner

Great for countertops, sinks, and bathroom surfaces.

1/2 cup white vinegar

2 cups distilled water

1 tsp castile soap

10 drops tea tree oil + 10 drops lemon essential oil

Combine in a spray bottle and shake gently. Avoid using on marble or granite.

2. Glass + Mirror Cleaner

Streak-free and natural.

1/4 cup white vinegar

1/4 cup rubbing alcohol

1 tbsp cornstarch

2 cups distilled water

Optional: 5 drops essential oil

Shake well before each use and spray onto glass or mirror surfaces.

3. Natural Disinfecting Spray

Perfect for high-touch surfaces like doorknobs and light switches.

1 cup rubbing alcohol (70% or higher)

1 cup distilled water

20 drops tea tree oil or eucalyptus oil

Combine in a spray bottle. Let sit on surfaces for 30 seconds before wiping.

4. Toilet Bowl Cleaner

Fights odors and stains naturally.

1/2 cup baking soda

1/4 cup white vinegar

Pour into the bowl and let fizz. Scru

Sharing some of the habits that helped with my hormones, mood, sleep, energy, and life!

Hi friends! How are ya? I hope that you’re having an amazing morning so far. We’re living up some pool time and just getting caught up on the routine now that we’re back in town. While I love vacation mode, there’s something so lovely about getting back into your routine and the habits that make your feel your best.

I think I pay even more attention to these things now because there was a LONG time when I felt completely off. I was tired but wired, dealing with constant bloating, mood swings, horrible fatigue, and while most of the tradition labs looked *normal* I knew something wasn’t right.

Through my journey of becoming an Integrative Health Practitioner, and especially after dealing with my own autoimmune symptoms, I discovered something powerful: small, consistent daily habits have the ability to heal you from the inside out. These tools have made an enormous difference in how I feel throughout the month, my energy levels, sleep, and mood.

Here are 10 things I do on a daily basis that genuinely have changed my life.

Please note that affiliate links are included below and allow me to earn a small kickback from any purchases. These are all companies I love and products I’ve used for years, so I’m thrilled to partner with them as an affiliate. Thank you so much to those of you who shop through my links – I appreciate your support so much. 

10 Daily Habits that Changed my Hormones and Life

1. Morning sunlight (before screens )

This is one of the most underrated biohacks. Getting sunlight in your eyes within the first 30–60 minutes of waking up helps set your circadian rhythm, which regulates everything from cortisol production to melatonin release at night.

Why it matters:

Cortisol should spike in the morning (that’s your natural “get up and go” hormone), and gradually decrease throughout the day. When we skip morning light and go straight to artificial blue light from screens, we disrupt that rhythm, which can lead to fatigue, anxiety, and poor sleep later.

What I do: I step outside when I let Mazer out in the morning (even if I look like a zombie), stand in the grass barefoot, take a few deep breaths, and just soak it in for 5–10 minutes. I also open all of the curtains and blinds as soon as we wake up to let sunlight into the house.

2. Dry brushing before showering

Dry brushing is a gentle, non-invasive way to stimulate the lymphatic system, which is crucial for detoxification and immune health. It also promotes blood circulation, exfoliates skin, and gives your body a natural energy boost. My favorite one is here. 

Why it matters:

Hormones are processed and detoxed through the