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Flow with Alisha – Full Body Yoga Flow

I did a thing! I made a yoga video! People kept on asking me if I had an online yoga video, so I finally got around to making one. I…

Continue ReadingFlow with Alisha – Full Body Yoga Flow
Read more about the article Diet Direction – Building, Balancing and Cleansing

Diet Direction – Building, Balancing and Cleansing

There are basically three different diet directions that many of the popular named diets fall into: Building, Balancing and Cleansing. Below you can find descriptions for each and when each…

Continue ReadingDiet Direction – Building, Balancing and Cleansing
Read more about the article Calculating Calorie and Protein Requirements

Calculating Calorie and Protein Requirements

Average daily calorie range is around 2,000 kcal for an average person. However factors like body composition, activity level, age, gender, and desire to lose or gain weight can require a…

Continue ReadingCalculating Calorie and Protein Requirements
Read more about the article Journey to handstand

Journey to handstand

Handstands everyday. Obsessed. Grab yo kids, grab yo friends. Everyone can do it! Some great resources to help you find your handstand practice: 7 Steps to Defy Gravity and Balance…

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Alchemy – Nutrition & Movement is an online and in person holistic nutrition and movement resource focused on helping people live their best life.

1-831-588-2008

Recent Posts

  • Nutrition Fix for Hormone Chaos, Gut Issues, & Energy Crashes
  • 5 Daily Habits to Keep Your Cortisol Levels Balanced Naturally
  • The Types of Wellness Providers and Where a Holistic Health Coach Fits In
  • Ginger-Turmeric Lentil Soup: A Warming, Anti-Inflammatory Recipe

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Everyone wants a quick fix. I get it. But the Wes Everyone wants a quick fix. I get it. But the Western medical system is built to keep you disconnected—to give you just part of the solution so you keep coming back. A prescription for every symptom? A pill for every issue? Who is this really benefiting in the long run? In a world trying to keep you hooked, I want to help you unhook. To trust your body. Support it. Nourish it. Here’s why HRT alone won’t solve all of your hormone issues: 🌿 1. Inflammation is the silent saboteur. As estrogen declines, inflammation can rise—worsening symptoms like joint pain, fatigue, and brain fog. 🧠 Chronic inflammation is linked to anxiety, insulin resistance, and autoimmune flares. 👉 You can’t lower inflammation with HRT alone—it takes anti-inflammatory foods, quality sleep, movement, and nervous system support. 🦠 2. Gut health shapes hormone health. Your gut microbiome helps metabolize and eliminate excess estrogen. If your gut is off, hormones recirculate instead of being cleared, worsening PMS, bloating, and mood swings. 👉 Fiber, probiotics, and a diverse, plant-rich diet are non-negotiable. 💪 3. Bone strength takes more than estrogen. Yes, estrogen helps preserve bone—but you also need protein and resistance training to maintain muscle and density. 👉 Without it, you’re more vulnerable to fractures and muscle loss—even if you’re on HRT. 🧘‍♀️ 4. Stress and lifestyle are everything. HRT won’t fix poor sleep, blood sugar crashes, or cortisol spikes. 👉 Your hormones respond to how you live—not just what you take. Bottom line: You can’t out-supplement or out-prescribe a poor diet, high stress, and lack of movement. If you’re 35 or older, I help you deeply nourish your body from the inside out. Make the most of your HRT with the right diet and lifestyle. My upcoming webinar, The Nutrition Fix, will show you how to use food and lifestyle as powerful tools to support hormones, mood, energy, and long-term health. 👉 DM or comment “Nourish” for the link to join. Let’s take your power back—together. #HormoneHealth #WomensHealth #PerimenopauseSupport #HolisticHormoneSupport #NutritionForHormones #InflammationSupport #GutHealthMatters #StrengthTrainingForWomen
Before I became a holistic nutritionist, I was a f Before I became a holistic nutritionist, I was a frustrated patient. I had been chasing hormone issues since having my kids—over 20 years ago. Unmanageable stress. Unexplained digestive issues. Sleep that never felt like enough. Mood swings that made me feel like I was unraveling. Doctors offered pills. Therapists let me talk in circles. But no one helped me understand what my body actually needed. So I took control. I studied nutrition, digestion, hormones, natural mood support, and the nervous system. I trained in somatics and mind-body healing. I started listening to my body instead of fighting it. And everything changed. If you’re ready to stop outsourcing your health and start feeling like yourself again—DM or comment “FIX.” I’ll send you the link to my free masterclass, Nutrition Fix, happening April 2nd. You’ll also get a free 30-min Wellness Action Plan session + Holistic Health Guide. #NutritionFix #RootCauseHealing #HormoneSupport #PerimenopauseWellness #FunctionalNutrition #HolisticHealthCoach #WomensWellness #MindBodyHealing #DigestionSupport #StressRecovery #WomensHealthOver35 #SomaticHealing #NervousSystemReset #HolisticHealingForWomen
Let’s talk about why chia, hemp, and flax are to Let’s talk about why chia, hemp, and flax are total wellness MVPs: 1. Chia Seeds: Packed with fiber, omega-3s, and minerals like calcium and magnesium. They help reduce inflammation, regulate blood sugar, and support healthy digestion—all while giving your hormones and mood a boost. 2. Hemp Seeds: A complete plant protein with the ideal omega-3 to omega-6 ratio to help balance hormones, nourish your skin, and reduce PMS symptoms. Plus, they’re an easy topper for literally anything. 3. Flax Seeds: Flax is your hormonal balancing buddy. Thanks to lignans and omega-3s, flax helps support estrogen balance, ease bloating, and calm inflammation—all key for better mood and digestion. Simple, powerful, and so easy to work into your meals. The only way I eat oatmeal are with these additions. Want more simple nutrition tips like this? DM me “SUPERFOOD” and I’ll send you the free link to join my Nutrition Fix masterclass! #superfoods #digestionsupport #fiber #hormonehealth #mindbodyhealth #guthealth #nourishtoflourish #foodismedicine
You’re eating “healthy,“ but still dealing w You’re eating “healthy,“ but still dealing with bloating, fatigue, or hormonal imbalances? Most women I work with think they’re eating well – but when we dig deeper, they’re often missing key nutrients for gut health, energy, and hormone support. Most women feel their best when they are consistently getting at least 25g of fiber and 90g of protein daily (more if you’re really active, pregnant, or recovering.) Without enough, digestion, energy, and hormones take a hit. The first step? Plug your meals into Cronometer.com and see where you’re at! I teach my clients my ‘Build a Plate’ method so they can balance blood sugar, fuel their bodies, and support healthy hormones – without needing to track every bite. Join my free webinar on 4/2 to learn how! Comment or DM ‘FIX’ I’ll send you the link to register. #mindbodyhealth #holistichealth #healingjourney #healthylifestyle #nutrition #naturalhealth #foodismedicine #fiber #guthealth #eatforhealth #functionalnutrition #functionalnutritionist #hormonehealth #guthealthtips
This one jar holds the secret to supporting your g This one jar holds the secret to supporting your gut health — here’s how to make it yourself! Your gut is the foundation of your health — digestion, hormones, immunity, even your mood are all connected. And one of the easiest ways to nourish your gut? Fermented foods! In this reel, I’m teaching you how to make your own fermented carrots at home: You’ll need: • Mason jar • Carrots (leave the skin on!) • Optional: garlic • Salt brine (1 cup filtered water + ¾ to 1 tbsp high-mineral salt) How to: 1. Pack carrots (and garlic if using) into the jar. 2. Fully cover them with the brine. 3. Add weight to keep carrots submerged. 4. Use a loose-fitting lid or a fermenting lid like Mason Tops. 5. Store in a cool spot for 1-2 weeks. Simple, probiotic-rich, and your gut will LOVE it! Want to go deeper? Learn how to balance your hormones, heal your gut, and boost your energy naturally. Join me for Nutrition Fix on April 2nd and get a FREE 30-min Wellness Action Plan session! DM or comment “GUT” for link to register. #fermented #probioticfoods #guthealth #antiinflammatorydiet #naturalhealth #foodismedicine❤️ #eatforhealth #holistichealth #wellnesscoach #mindbodyhealth #gutsupport #functionalnutrition
Nope, not sugar! Thank goodness! (Though swapping Nope, not sugar! Thank goodness! (Though swapping to whole-food sugars is still a smart move 🍓🍠). The real answer? And I know this might sting a little… It’s alcohol. 🍷🚫 I drank for most of my life and was the type of person who could have drinks and still wake up the next morning to crush a workout—no problem. But as I moved into my late 30s and early 40s, things changed. My sleep started slipping, anxiety was through the roof, and stress? Always present (because, life 😅). A DUTCH test later confirmed it: my cortisol wasn’t spiking when it was supposed to. My body was running on empty. Once I stopped my regular drinking habit, the difference was undeniable. My sleep improved dramatically, my anxiety calmed down, and I finally felt like myself again. It wasn’t easy, but the payoff was too big to ignore. And every once in a while I’ll have a beer or glass of wine, but it’s very infrequent and often serves as a reminder of why it’s just not good for me. ✨ Combining going alcohol-free with the right nutrition, movement, and nervous system support has been a game-changer—for me and my clients. 👉 Curious how to create this shift in your own life? DM me SLEEP and I’ll send you the details for my upcoming Nutrition Fix class! 💥 We’ll cover how to heal your hormones, boost your mood, and finally feel better in your body again. #perimenopause #hormonehealth #sleepbetter #cortisolbalance #womenswellness #nutritiontips #anxietyrelief #inflammation #holistichealth #alcoholfree #nutritionfix #sobercurious #soberlife #soberisfunn#sleeplikeababy #prioritizesleep
Answer: 👉 MUSCLE. Why does it matter? From age Answer: 👉 MUSCLE. Why does it matter? From age 30, women start losing muscle—and when perimenopause hits, this speeds up. Less muscle = ⚠️ Slower metabolism ⚠️ More belly fat ⚠️ Weaker bones + joints ⚠️ Mood dips + low energy The solution? ✔️ Lift heavy ✔️ Eat enough protein ✔️ Build strength from the inside out ✨ This is one of the key strategies I help my clients implement to feel stronger, balanced, and energized. ✨ Want to learn how to fuel your body to actually build muscle + balance hormones? 🗓️ Join me for my FREE masterclass – The Nutrition Fix – on April 2nd. Come with your questions — we’ll cover it all! 👇 DM or comment “strength” for the link to join. #musclemonday #strongisbeautiful #strongwomenrock #holistichealth #doitforthegains #strongishealthy #hormoneimbalance #naturalhealthcare #mood #hormones #holistichealthcoach
We don’t practice yoga to get better at yoga—w We don’t practice yoga to get better at yoga—we practice yoga to get better at life. For me yoga is a somatic healing practice that helps connect what feels disconnected. It’s not just about movement—it’s about deeply connecting with your breath, your body, and the energy you hold. Helping you learn to soften, release, and flow more with life - especially when it gets challenging. An opportunity for you to remind your body how it feels to be grounded, open, and at ease. The ancient practice of yoga was created to help calm the fluctuations of the mind so you can move through life with more clarity, presence, and freedom. If you are looking for this kind of experience come join me for an upcoming public yoga class or DM me to learn more about my 4-session somatic journey to deepen your connection to self. DM me “SOMATIC” for details. #somatichealing #mindbodyhealth #holistichealth #somaticyoga #bodypositivemovement #liveintentionally #yogateacher #fullmooneclipse #soften #practiceandalliscoming
Your doctor has their toolbox—tests, prescriptio Your doctor has their toolbox—tests, prescriptions, and procedures. But your health is built at home—through the daily choices you make. 🧬 Your genes load the gun, but your environment pulls the trigger. My focus? Helping you stay off medication unless truly necessary. Empowering you to support your health with nutrition, movement & supportive lifestyle practices. And the easiest place to start? The food you eat. That’s exactly what we’ll cover in Nutrition Fix on April 2nd. 🍽 You’ll learn: ✅ How food impacts hormones, digestion & energy ✅ What your body actually needs (without the guesswork) ✅ How to make nutrition work for you—no rigid diets 💡 Plus, everyone who joins gets a FREE 30-minute Wellness Action Plan + my Holistic Health Guide. Drop a 🙌 in the comments if you’re ready to take control of your health! Sign up for Nutrition Fix at the link in my bio. ⬆️ #holisticnutritionist #healthcoach #holistichealthcoach #nutritionmasterclass #healingjourney #empoweredhealth #naturalhealth #functionalhealth #mindbodyhealth #somatichealing #hormonehealth #stressreduction #livewell #eatforhealth #foodismedicine
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Nutrition Fix for Hormone Chaos, Gut Issues, and Energy Crashes
Eat Smarter, Feel Better—Easy Nutrition That Works with Your Body

Zoom Masterclass
April 2nd @ 5:30pm PST

What you put on your plate holds the foundation to better energy, digestion, and balanced hormones. The right mix of protein, healthy fats, and fiber can improve gut health, stabilize mood, build lean muscle, and keep your blood sugar steady - so you feel good all day long. If you're ready to take control of your health and minimize medication and pricey supplements, this class is for you!

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