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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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Struggling with weight gain, low energy, or mood s Struggling with weight gain, low energy, or mood swings—it might be your thyroid. ✨ First step? Go to your doctor and ask for a full thyroid panel—TSH, Free T3, Free T4, and antibodies. Elevated TSH levels can be a major sign your thyroid is underactive. 🧠 Reminder: Elevated TSH = underactive thyroid (hypothyroidism) Hypothyroidism is more common than you think, and your lifestyle plays a HUGE role in how you feel. Your doctor may prescribe medication. Either way, here’s what you need to know: ⚠️ Always double-check with your doctor before starting supplements or making major changes. Once you have answers—or if you’re just ready to support your hormone health—start here: 🧘‍♀️ Support your nervous system—chronic stress and overstimulation are thyroid killers 🥗 Follow ‘Build a Plate’ to fuel your body with balanced, nutrient-rich meals (focus on protein + healthy fats) 💊 Consider supplements like iron, zinc, selenium, and vitamin D—your thyroid loves them 🚫 Skip the fasted workouts + avoid overtraining 😴 Prioritize sleep like your life depends on it 🌅 Embrace slow, grounded mornings ⏰ On thyroid meds? Take them as prescribed—on an empty stomach, with no food or supplements for the time your Dr. advises You don’t have to figure this out alone. I love helping women stop fighting their bodies and start supporting them the way they actually need. My 6-week Total Mind-Body Reset combines personalized nutrition, movement, and nervous system support to help you fill in the gaps your doctor may not address. ✨ DM or comment RESET if you’re ready for real support, steady energy, and whole-body healing. 💌
 #ThyroidSupport #HypothyroidismHelp #TSHLevels #WomensHealthCoach #HolisticHormoneSupport #NervousSystemHealing #NutritionForHormones #WomensWellnessJourney #MindBodyHealing #EnergyReset #WholeBodyHealth #SomaticSupport #RootCauseHealing
Feeling tired, wired, and not at home in your body Feeling tired, wired, and not at home in your body—despite doing everything “right”? You’re not alone. And you’re not doing anything wrong. After 35, our bodies change. We become more sensitive to stress. But we often keep pushing like we did in our 20s—until our bodies push back. Here’s the part most doctors don’t understand. How do I know this? Because I had to explain it to a doctor just yesterday and in all of my years of going to Dr.s not one mentioned this to me. 👉 You can’t fully heal when your nervous system is stuck in survival mode. No diet, supplement, or workout will work if your body doesn’t feel safe. If you’re dealing with unresolved trauma or chronic stress, what you need isn’t another plan, treatment, supplement, test, or pill. It’s a different way of relating to your body—one rooted in safety, regulation, and deep listening. It took me years of trial and error—and thousands of dollars—to figure this out. Now I’m on a mission to help as many women as possible learn about this and finally give their bodies the support they truly need. If you’re ready to get out of survival mode and finally feel like you again, DM me “RESET” and I’ll walk you through the first step. You don’t have to keep pushing through. There’s another way—and it works. 🤍 #NervousSystemHealing #OutOfSurvivalMode #MindBodyHealth #WomenOver35 #YoureNotBroken #HolisticSupport #BurnoutRecovery #RootCauseHealing #TraumaInformedHealing #ThisIsHealing
That beloved morning cup of coffee on an empty sto That beloved morning cup of coffee on an empty stomach? It might be working against your hormones, thyroid, and adrenals. ☕️ Here’s what can happen when you drink coffee first thing: – Cortisol spikes, triggering a stress response – Your adrenals kick into overdrive, which over time can lead to burnout – Thyroid function may be impacted, especially if already imbalanced – Blood sugar drops later, causing mood swings, cravings, and energy crashes This doesn’t mean coffee is “bad”—but how and when you drink it matters, especially if you’re already navigating hormone shifts, fatigue, or anxiety. Try these small shifts to better support your system: 💧 Start with water or bone broth to hydrate and gently wake the body 🌰 Have a few nuts or seeds to buffer the impact of caffeine 🥥 Add a little fat or protein (like collagen, coconut milk, or ghee) to stabilize energy 🥄 Stick to one cup to avoid over-taxing your adrenals This isn’t a fix-all—but it can make a big difference in how you feel, especially over time. I’ve seen these small adjustments lead to more stable energy, less anxiety, and better hormone balance in so many of my clients. ✨ These are the kinds of tools I share inside my programs—simple, sustainable changes that support your whole system. DM or comment “BUZZ” to learn more about Total Mind-Body Reset—my 6-week holistic program to help you rebalance hormones, boost energy, and feel like yourself again. #HormoneBalance #ThyroidSupport #AdrenalHealth #HolisticHealthCoach #WomensWellness #RootCauseHealing #CoffeeAndHormones #MindBodyHealth #PerimenopauseSupport #NaturalEnergyBoost #BalancedHormones #SustainableWellness #NourishAndFlow #TotalMindBodyReset #HealthyMorningHabits
Where my midlife babes at?! Just had a solo car da Where my midlife babes at?! Just had a solo car dance party to Duran Duran and it hit me… In our 40s and 50s, feeling good takes a different kind of magic and the prep really should start in your 30s. Coming into midlife like a hot mess ball of nutritionally deprived stress is gonna hit like a ton of bricks. Duran Duran may be timeless—but how you support your body and mind has to evolve. Here are the biggest shifts that have changed everything for me and my clients: ✨ Alcohol? Not your friend anymore ✨ Protein = your power tool ✨ Gut health is so worth your attention ✨ Unprocessed stress & trauma = stuck energy, stubborn weight, and body pain ✨ Strong muscles are your ultimate mood booster ✨ And learning to love the body you have? Total game-changer If you’re ready to feel light, clear, and energized again—without burnout, restriction, or boring routines… If you’re tired of the doctor runaround and just want one place to get the mind-body support you’ve been craving… We cover all of this in my 6-week Total Mind-Body Reset—a real, supportive approach to feeling good again, inside and out. 💫 Ready to feel strong, clear, and lit up again? Drop RESET in the comments and I’ll send you the details. Let’s do this. 💃🏽✨ #somatichealing #mindbodyhealth #stressreduction #healthylifestyle #selfhealing #midlife #midlifewoman #guthealth #holistichealthcoaching
I saw a post the other day where a woman shared a I saw a post the other day where a woman shared a video just like this—showing her abs and explaining what she eats every day to get them. I don’t normally post videos like this, but I wanted to get your attention. So no, this isn’t really about abs or nutrition. What I really want to talk about is stress. We all want to look and feel our best. But your abs tell a bigger story.. .it’s not just about what you eat. It’s how you move, how you rest, and—most importantly—how you manage stress. Because here’s the truth: The appearance of your abs—especially as you age—has more to do with cortisol than crunches. Chronic stress keeps cortisol high, which impacts your hormones, energy, digestion, sleep, and your body’s ability to let go of fat (especially belly fat). That’s why all of my programs address the whole person - you are more than what you eat: ✅ Food that nourishes and balances your hormones ✅ Movement that builds strength without burning you out ✅ Nervous system + somatic support so your body can feel safe enough to let go Because to look your best, you have to feel your best. And that starts with healing your stress response. ✨ I’m currently taking a limited number of clients into my 6-week Total Mind-Body Reset container. If you’re ready to feel stronger, calmer, and finally aligned with your health goals— Comment “HEALTH” below and I’ll send you all the details. This isn’t a quick fix. It’s a full-body, full-life reset. #HolisticHealing #stressmanagementtips #CortisolSupport #MindBodyConnection #StressReliefForWomen #NervousSystemCare #StrongNotStressed #MentalHealthIsHealth #TotalMindBodyReset
Feeling bloated, inflamed, or struggling with low Feeling bloated, inflamed, or struggling with low energy and mood? This ancient remedy might be your body’s best-kept secret. Did you guess? Bone broth. Bone broth is rich in collagen, glycine, glutamine, and minerals that support: ❤️Gut lining repair and digestion ❤️Reduced inflammation in the joints and tissues ❤️Nervous system regulation and a calmer mood Research shows that glycine—one of bone broth’s key amino acids—supports better sleep, improved memory, and stress reduction. Glutamine helps heal and seal the gut, which is essential for balancing hormones and immunity. How to use it: ➡️Sip 1 cup daily (or several times a week) as a nourishing snack or add it to soups, stews, and sauces. ➡️Homemade is best, but high-quality store-bought works too! Want more of my go-to gut and hormone balancing secrets using the power of plants and nature? Join me TODAY at 5:30 PM for Nutrition Fix! Comment “GUT” and I’ll send you the link to join! #GutHealth #BoneBrothBenefits #HolisticNutrition #MoodSupport #DigestiveHealth #HormoneBalance #NaturalHealing #InflammationSupport #NervousSystemHealth #FoodIsMedicine #WellnessTips #GutBrainConnection #CalmFromWithin #NutritionFix #HolisticHealthCoach
9 years ago, I began to unravel. It started with 9 years ago, I began to unravel. It started with loss— my dog, my mom, my home. Then came the hormone shifts, the burnout, the depression. Layer on parenting through hard teenage years, living in constant fear, just trying to keep my kids above water. And I was stuck in a job I hated—toxic environments, constant travel, nonstop stress. I didn’t recognize myself anymore. I cried every day. I was completely disconnected from who I was. My nervous system had been in fight-or-flight for so long, I couldn’t even remember what it felt like to feel good. I pushed through on autopilot. Trapped in functional freeze. And I did most of it alone. Because I couldn’t find the kind of support I truly needed. But I never gave up. I showed up the best I could. And slowly, I found something deeper: 🌀 How to nourish my body with love 🌀 How to regulate my nervous system 🌀 How to trust my own inner wisdom That journey changed everything. Now I show up for women who feel like I once did—so they don’t have to walk this path alone. ✨ If you’re ready to begin, join me for Nutrition Fix—a powerful place to start. You’ll learn how to fuel your body in a way that supports your energy, hormones, digestion, and healing. This isn’t about restriction. It’s about reconnection. 🔗 DM or comment “HEAL” to join. #HolisticHealing #NutritionFix #RootedHealing #WomensHealthCoach #MindBodyWellness #SomaticHealing #NourishAndFlow #PerimenopauseSupport #GriefToGrowth #FunctionalNutrition #HealingFromWithin
Whole foods first — always. Because your body w Whole foods first — always. Because your body was made to absorb nutrients from real, whole food — not powders and pills. Too many people are making money off your disconnection — from your body, your food, and the earth. That’s why I’m food first, always — and only recommend supplements when they’re truly needed. I want to help you reconnect: 🌿 to your body 🌱 to your food 🌎 and to where your nourishment actually comes from. But thanks to stress, medications, and nutrient-depleted soil, even healthy eaters come up short sometimes. Here are my most commonly suggested supplements and why I suggest them. Always check with your Dr. before starting any of these. 🧠 Omega-3s – Support brain, heart, hormones, and reduce inflammation. Why it’s lacking: Most people are struggling with chronic inflammation and don’t eat enough wild fatty fish or quality sources. ☀️ Vitamin D – Boosts mood, immunity, bone health, and hormone function. Why it’s lacking: We spend more time indoors and wear sunscreen (which blocks production). 😴 Magnesium – Helps with sleep, stress, digestion, blood sugar, and more. Why it’s lacking: Depleted by stress, caffeine, and common in poor soil. 🛡️ Zinc – Important for immunity, healing, gut lining, and hormone balance. Why it’s lacking: Many diets are low in zinc-rich foods like oysters, beef, and pumpkin seeds. ⚡ B Vitamins – Needed for energy, mood, focus, and metabolism. Why it’s lacking: Burned through by stress and often depleted by medications like birth control or antacids. Supplements should be a short term insurance policy you use while working on your diet. And they should never replace food. But sometimes, they support the healing process when your body needs a little extra help. 👉 If you’re with me on this, comment “whole foods” 🍎 I’ll DM you my Fullscript supplement guide + invite you to Nutrition Fix, my free masterclass where we dive deeper into food-first healing. Let’s get you feeling nourished, energized, and connected again. 🌿 #foodfirst #wholefoods #nutritionfix #supplementwisely #holisticnutrition #rootcausehealing #foodismedicine #nourishyourbody #guthealth #antiinflammation #energyhealingpractitioner
It’s time to remember who you are — and reconn It’s time to remember who you are — and reconnect with the part of you that’s always been whole, wise, strong, and deeply intuitive. Yoga is the practice of returning to self, again and again. And when we honor yoga as a holistic path — beyond the poses — we’re called to explore devotion, stillness, nourishment, reflection, and truth. Navaratri, a sacred 9-day celebration in the Hindu tradition, mirrors this journey. It honors the divine feminine in all her forms — and reminds us that the sacred lives within us. These goddesses aren’t just myth or symbol —they’re energies we can embody in everyday life through presence, food, movement, and rest. The goddesses of Navaratri teach us: ✨ Courage in the face of fear ✨ Compassion when we want to harden ✨ Devotion to our truth ✨ Wisdom to choose what matters ✨ Strength to rise again ✨ Stillness to hear our inner voice …and more. These aren’t qualities we need to chase — they already live within you, waiting to be reawakened through daily practices of care. ✨ This is your invitation to return to what nourishes you. Not a dramatic overhaul — just a soft reset. A way to feel more like you again. That’s exactly why I created Nutrition Fix, my free masterclass. We’ll explore how to: 🌿 Eat in a way that supports your hormones 🌿 Build energy without burnout 🌿 Align your daily habits with how you truly want to feel If you’ve been feeling off, depleted, or disconnected — this is your space to come back home. DM or comment “self love” and I’ll send you the link to join. #navaratri #innergoddess #divinefeminine #nutritionfix #hormonehealth #holisticwellness #womenshealthcoach #mindbodyhealing #softreset #selfcarejourney
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