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Read more about the article 5 Daily Habits to Keep Your Cortisol Levels Balanced Naturally

5 Daily Habits to Keep Your Cortisol Levels Balanced Naturally

Cortisol, often referred to as the “stress hormone,” is a key player in managing energy, immune responses, and how we handle stress. However, when cortisol levels stay elevated due to…

Continue Reading5 Daily Habits to Keep Your Cortisol Levels Balanced Naturally
Read more about the article Grounding Through Body Scanning: A Foundation for Somatic Healing

Grounding Through Body Scanning: A Foundation for Somatic Healing

Grounding is a foundational practice in somatic healing that helps reduce stress and regulate your nervous system by bringing your awareness to the present moment. By practicing grounding daily, you…

Continue ReadingGrounding Through Body Scanning: A Foundation for Somatic Healing

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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

  • BLAST Sandwich (Bacon-Lettuce-Avocado-Sprouts-Tomato)
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  • BREATHE. MOVE. NOURISH. A Mini Yoga Retreat by the Sea
  • Support Gut Health, Hormones, and Energy with This Chia + Flax Yogurt Parfait with Berries

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The most powerful person in the room is often the The most powerful person in the room is often the calmest, the most present, and the least attached. But that kind of calm isn’t something we just decide to feel—it’s something we cultivate by working with the body. Many of us are carrying invisible armor: chronic tension in the jaw, shoulders, or gut… shallow breath… a braced spine or collapsed chest. These holding patterns are our body’s way of staying safe in a world that hasn’t always felt safe. Through yoga and somatic practices, we learn to notice these patterns, unwind them, and build a new relationship with our body—one rooted in safety, trust, and presence. When the body feels safe, the nervous system can soften. That’s where real healing begins. 🌀 Want to explore this? Join me for Befriend Your Nervous System—a free masterclass where I’ll guide you through simple, body-based tools to help you feel more grounded, clear, and connected. DM or comment ‘somatic’ for details or sign up through the link in bio. Also, I bring somatic awareness into all my yoga classes. DM me if you would like a pass to a class to try it out. #SomaticHealing #NervousSystemSupport #MindBodyHealth #YogaForHealing #EmbodiedPower #StressReliefTools #HolisticWellness #BefriendYourBody
Ever wondered what it’s like to work with a holi Ever wondered what it’s like to work with a holistic health coach— and where that fits into your overall care? If you’ve been dealing with gut issues, hormone imbalances, fatigue, or mood swings… And if you’ve left doctor’s offices feeling rushed or unsure about what’s actually happening in your body— You’re not alone. Western medicine is essential for prescriptions, acute care, and symptom relief. But if you’re looking for root-cause healing, nervous system regulation, and true support for your gut, hormones, and mood—that’s where holistic health coaching can make all the difference. As a functional health coach for women, I combine nutrition, nervous system support, and somatic practices to help you feel better in your body—without the overwhelm. You get time. You get tools. You get a plan that actually fits your life. “It wasn’t just about food. She helped me understand my nervous system, my hormones, and how to actually feel better.” ✨ Ready to take the next step? You have two free ways to begin: 1️⃣ Join my free masterclass — Befriend Your Nervous System 🧠 Learn how nervous system regulation affects gut health, hormone balance, and emotional wellness 🗓 June 4 | Zoom 2️⃣ Book a free 1:1 session and walk away with 3 personalized tips to support your energy, digestion, and stress 📩 DM or comment “somatic” for the class 📩 DM or comment “wellness” to book your intro call

#functionalhealthcoach #guthealthsupport #nervoussystemhealing #holistichealthforwomen #hormonebalance #rootcausehealing #mindbodyconnection #somatichealing #womenswellness #midlifewomen
You’ve cleaned up your diet. You’ve tried the You’ve cleaned up your diet. You’ve tried the supplements. But the gut issues—bloating, sensitivities, irregular digestion—are still showing up. Here’s what most gut protocols overlook: Digestion doesn’t just depend on what you eat. It depends on the state your body is in when you eat and digest. Most of us live in an activated, go-go-go mode. This keeps us alert and productive— but it keeps the body in a sympathetic state, not the ideal state for digestion. In this state, digestion slows. Inflammation increases. Food reactions become more likely. To support your gut, you need to help your body shift into parasympathetic mode—your rest and digest state. 🌿 One of the simplest ways to do that? Three slow breaths before you eat, with extra attention on your exhale. ✨ Want to learn more tools like this? Join me for Befriend Your Nervous System 🗓 June 4 | 5:30 PM PST | Free on Zoom DM or comment “Somatic” and I’ll send you the link to join #guthealth #nervoussystemsupport #somatichealing #holisticguthealth #parasympathetic #digestiontips #bloatingrelief #nervoussystemregulation #womenshealthcoach #restanddigest #mindbodywellness #functionalnutrition #hormonehealth #holistichealing
Sometimes life blindsides you. You get stuck in t Sometimes life blindsides you. You get stuck in the pain, the hurt, the grief, the disappointment, the letdowns, the silence—the weight of holding it all together. Layer by layer, year after year, your body builds a shell— A quiet protection. A way to keep going. But deep inside… There’s still something alive. Hope. Trust. Safety. Connection. Joy. This client came to me after heartbreak and betrayal—, a severing of the life she thought she had. She felt untethered, disconnected from herself and her future. This is what prolonged stress and loss can do. It pulls you out of your body—out of your center—just to survive. But the body never forgets who you truly are. She had lost her connection to her true self, the version of her that existed before it all happened. She knew it was still in there… She just needed help finding her way back. Back to her power. Her light. Her joy. Her wholeness. When we go through heartbreak, trauma, chronic stress, or illness, the body shifts into protection mode. We disconnect just to keep going. But healing doesn’t happen in the mind alone. 80% of the experience lives in the body. And the body will stay in protection mode until we gently show it how to feel safe again. We have to teach it how to soften. To feel. To trust. That’s what somatic healing offers. Through personalized somatic practices, she began to return to herself. To feel. To remember. To heal. This is the work. And it’s possible for you too. ✨ Join me for the Befriend Your Nervous System masterclass on June 4th DM/comment SOMATIC to get the link to register Your body holds the way back. Let’s walk it together. #somatichealing #nervoussystemreset #traumainformedhealing #griefrecovery #mindbodywellness #healingjourney #holistichealth #befriendyournervoussystem
What would it feel like to give yourself a morning What would it feel like to give yourself a morning to fully land in your body, root into the Earth, and feel beautifully held and fully nourished? You’re invited to join us for a morning to slow down, breathe deep, and feed your body, your nervous system, and your spirit—all by the sea. This isn’t just a yoga class. It’s a full mind-body reset. Self-care Sunday, elevated. A space to realign with your body, your breath, and your connection to the Earth. If your nervous system’s been quietly (or loudly) asking for a break—this is it. Movement, breath, nature, and nourishment. All wrapped into one beautiful morning. 🧘🏽‍♀️ Gentle yoga + somatic self-care led by @wellnesswithalisha 💨 Nervous system-soothing breathwork 🌿 Nature connection + intention setting 🥑 Gourmet, seasonal, beach brunch—luxuriously styled by @santacruzpicniccompany and crafted with a wellness-forward menu ✨ Sunday, June 29 ✨ 9 AM – 12 PM | Santa Cruz, CA ✨ Limited spots available 📩 Link in bio to grab your spot—DM me for the link. #somatichealing #selfcareritual #nervoussystemreset #beachretreat #santacruzevents #mindbodyearth #nourishandflow #selfcaresunday #mindbodyhealth
Many women come to me frustrated that what worked Many women come to me frustrated that what worked in their 20s and 30s no longer helps them manage their weight in perimenopause. The truth? Your body now thrives on a different approach. 🌿 It’s not about extreme diets or intense workouts anymore. It’s about managing stress, supporting your digestion, and embracing consistency. Sustainable change comes from giving your body what it truly needs and letting go of the scale obsession. In my free Wellness Strategy Call, you’ll learn my Build-a-Plate approach to gut health and protein intake, and walk away with three actionable steps you can implement right away. Ready to transform your health and feel more comfortable in your body? Grab your free 30-minute call now and start your path to balanced wellness today! Comment or DM ‘HEAL’ for the link to schedule. 🌸 #HolisticHealth #PerimenopauseSupport #MindBodyWellness #WomenOver40 #StressManagement #DigestiveHealth #HealthyHabits #SustainableWellness #NaturalHealth #WellnessCoach
Feel it to heal it. It’s time to loosen your gri Feel it to heal it. It’s time to loosen your grip and find your flow. And how do I know the way? I’ve walked it. Through childhood trauma. Through the deep ache of grief. Through hormone shifts, anxiety, burnout, and the tender work of raising children while trying to stay strong and keep my own head above water. I’ve lived what so many women silently carry. And now, I’m becoming the person I needed along the way. This is the heart of my work—holistic support for women who want real, lasting change. Those who want to let go of the heaviness and finally feel free. Not another bandaid. Not more hustle. Not another shake or pill. But a way to feel strong, clear, and at home in your body again. If you’re ready, I’d love to walk with you. Interested to learn more? Book a free 30-minute Wellness Action Plan session. DM or comment 'HEAL' to book your free session. Let’s make the most of this one wild and beautiful life. #FeelItToHealIt #HolisticHealing #MindBodyHealth #WomenSupportingWomen #HealingIsPossible #RootCauseHealing #PerimenopauseWellness #SomaticHealing #GriefHealing #FunctionalNutrition #SlowWellness #NervousSystemSupport #WholeBodyHealing #WomensHealthCoach #SantaCruzWellness
Did you know many store bought household cleaners Did you know many store bought household cleaners contain endocrine-disrupting chemicals linked to hormone imbalance, mood swings, and even fertility issues? Removing toxic chemicals from you home and beauty routine is better for you, your family, and the earth. Plus it’s so easy to make your own! Here’s my go-to DIY all-purpose cleaner to keep your home (and hormones) in harmony: • 2 cups water • 1/2 cup white vinegar • 1 teaspoon clean dish soap • 1/4 cup rubbing alcohol • 10–15 drops essential oil (I love lemongrass or tea tree) Mix in a spray bottle, shake, and use anywhere you’d normally reach for a conventional cleaner. Your body will thank you. Let me know if you try it and share with a friend! Want more tips like this? Follow for holistic hormone support rooted in science + nature. #HormoneHealthTips #NaturalLivingDaily #ToxinFreeHome #HolisticWellness #WomensHealthMatters #CleanerLiving #HealthyHormones #FunctionalWellness #NontoxicHome #HormoneSupport
The abs come easy for me—part lucky genetics, pa The abs come easy for me—part lucky genetics, part consistent movement, nourishing food, and stress management (goodbye cortisol belly!). But actually feeling good in my body? That’s taken real work. At 46, I feel calm, clear, and strong. Not because I hacked my hormones with a pill, but because I’ve learned how to truly support my body through perimenopause. It’s a hormonal rollercoaster for many women—and whether you take HRT or not, there are foundational habits that matter. In a world quick to medicate every symptom (or focus only on aesthetics), I teach women how to listen to their bodies—and support them the way they were designed to be supported. Perimenopause isn’t a flaw. It’s a powerful transition. So why aren’t we talking more about what it really takes to move through it with strength and confidence? Here are my 4 daily non-negotiables that help me stay balanced and connected: 1️⃣ Somatic meditation to calm my nervous system and lower cortisol. 2️⃣ Daily movement to support metabolism, blood sugar, and mood. 3️⃣ Morning sunlight to align my circadian rhythm and naturally boost hormone production. 4️⃣ A blood-sugar balancing breakfast with fiber, fat, and protein to fuel my body and support gut + brain health. 💊 I’m not anti-HRT. I’m just particular about what I put in my body. And honestly—I don’t trust pharmaceutical companies to put women’s long-term health first. So I start with foundations. Because research shows that nutrition, movement, and lifestyle often deliver similar outcomes to HRT. (But where’s the money in promoting that?) ✨ When you give your body what it truly needs—it responds. 💌 Ready to reconnect to your body and find your balance? Comment or DM RESET to learn about my 6-week Total Mind-Body Reset—a natural path to hormone health, energy, and clarity. #somatichealing #mindbodyhealth #hormoneimbalance #hrt #hormonereplacementtherapy #naturalhormonehealth #holistichormonehealth #selfcare #dailysunlight #healingjourney
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Befriend Your Nervous System

Shift Out of Stress Mode + Support Real Healing

Free Zoom Masterclass
June 4th @ 5:30pm PST
A replay will be shared!

Chronic stress and unresolved trauma can keep your body stuck in survival mode—impacting everything from digestion and hormones to energy, sleep, and mood. In this class, you’ll learn how to work with your nervous system to restore balance and create the safety your body needs to truly heal. If you’re feeling anxious, wired-but-tired, or just disconnected from yourself, this gentle, science-backed approach will help you reset from the inside out.

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