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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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Let’s shift the conversation from losing weight

Let’s shift the conversation from losing weight to gaining the right kind of weight - lean muscle weight- because muscle is what keeps you strong, balanced, and thriving as you age. 💪✨
Muscle mass = 🔥 Metabolic Health
Muscle mass = 🧠 Mental Health
Muscle mass = 💃 Hormone Health
🚫 Don’t be afraid to lift heavy - just 20 minutes a few times a week (plus daily movement + enough protein & fiber) is all it takes to build and maintain muscle.
🍽️ Eating enough protein and challenging your muscles is KEY—and most women aren’t getting nearly enough!
Want to learn how to eat, move, and create a life that supports a strong, thriving body with lots of lean muscle? Join my upcoming Nutrition Fix Masterclass or grab a free 30-minute Wellness Strategy Call—walk away with 3 personalized tips to get started.
👇 Comment ‘MUSCLE’ below, and I’ll send you the links!
#StrongNotSkinny #MuscleMatters #LiftHeavy #MetabolicHealth #NutritionFix #thickthighssaveslives #musclematters #longevity #hormonehealth #strongisthenewbeautiful #ditchthescale #holistichealth #ageinggracefully

Your doctor isn’t telling you this… but you NE

Your doctor isn’t telling you this… but you NEED to know! 🚨
As estrogen declines in perimenopause, cholesterol goes up. Why? Because estrogen helps remove excess cholesterol from the body. When estrogen levels drop, your risk for high cholesterol—and heart disease—increases.
Not all cholesterol is bad, but chronically high levels can seriously impact your heart health.
🔥 Fact: Heart disease is the leading cause of death in women—and your hormones play a BIG role in this.
So what can you do? ⬇️
✔️ Eat more fiber (at least 25g/day) to help clear excess cholesterol.
✔️ Reduce saturated fats and increase healthy fats (think olive oil, avocado, cold water fish, and omega-3 rich foods).
✔️ Manage stress—because cortisol impacts cholesterol too.
✔️ Take really good care of yourself—your heart depends on it!
💡 Want to learn more? Join me for Nutrition Fix on April 2nd, where I’ll teach you how to optimize your diet for hormone balance & heart health. Comment or DM “Fix” for the details! ❤️
#PerimenopauseHealth #HeartHealth #Cholesterol #NutritionForHormones #WomensHealth #stressmamagement #naturalhealth #functionalnutrition #healingjourney

If you’re dealing with bloating, sluggish digest

If you’re dealing with bloating, sluggish digestion, or post-meal discomfort, you might be missing one key step… being in a “rest and digest” state when you eat.
Eating on the go, in the car, or in a rush is wreaking havoc on your digestive system.
Digestion isn’t just about what you eat—it’s about how your body is functioning when you eat. And your biggest tool? Your breath. Specifically, deep belly breathing with a long exhale—this is where the magic happens.
When you’re stressed, distracted, or rushing, your body is stuck in fight-or-flight mode—which means:
🚫 Slowed digestion
🚫 Less enzyme production
🚫 More bloating, gas, and discomfort
✨ The Fix? Lengthen your exhale. ✨
Before eating, and anytime you can think of it, take a few deep belly breaths and focus on extending your exhale. This simple practice activates your parasympathetic nervous system (rest + digest mode), allowing your gut to do its job properly.
Want more accessible science-backed strategies to support your gut, balance your hormones, and feel better in your body—naturally?
Join me for The Nutrition Fix Masterclass on April 2nd and learn how to work with your body for better digestion, energy, and overall health.
📅 April 2nd, 5:30 PM
🔗 [Save Your Spot Now] https://myalchemy.life/nutrition-fix/
#DigestionSupport #GutHealth #BreatheDeep #StressAndDigestion #MindfulEating #NutritionFix #HormoneBalance

I love making nutrition easy, and since protein ca

I love making nutrition easy, and since protein can often feel like a chore, I’m all about simple solutions.
One of my favorite time and money saving hacks? Rotisserie chicken. It’s always on my weekly shopping list!
✅ A great source of protein—a portion the size of your hand has about 30g.
✅ Affordable & convenient—often cheaper than buying raw chicken.
✅ Always go for organic (the best you can afford).
Bonus Hack: I use the leftover bones to make bone broth—just simmer them in water for 24-48 hours. It’s packed with collagen, amino acids, and gut-supportive nutrients to nourish your body.
Protein Goals: Aim for at least 90g of protein per day (even more if you’re active or pregnant).
Want more easy, science-backed strategies to balance hormones, improve gut health, and boost energy? Join my free masterclass:
📅 Nutrition Fix for Hormone Chaos, Gut Issues, and Energy Crashes
🖥 Zoom Masterclass – March 2nd @ 5:30pm PST
🔗 Sign up here: https://myalchemy.life/nutrition-fix/
Your plate is the foundation for better energy, digestion, and balanced hormones. Let’s make nutrition work for YOU!
#proteinrich #bonebroth #nutrition #mealprep #mindbodyhealth #healingjourney #mealprepmonday #easyrecipeideas #guthealth #hormonehealth #womenshealth #foodismedicine

If there’s one thing I’m passionate about, it’s empowering people to take control of their health—leaning on natural solutions, breaking free from the doctor runaround, and finally getting clarity on what their body needs to thrive.
🔥 Want to learn what your doctor isn’t telling you? This masterclass is for you.
If you’re tired of the confusion and want to know how to make food work for you—without expensive supplements, cleanses, or unnecessary prescriptions—I’ve got you.
📅 FREE Live Masterclass – April 2nd @ 5:30 PM PST
💡 Nutrition Fix for Hormone Chaos, Gut Issues & Energy Crashes
This isn’t just another webinar—this is a LIVE session + live Q&A where you can get real answers. Bring your questions, and I’ll help you cut through the noise so you can walk away with a repeatable framework for eating in a way that actually supports your hormones, gut, and energy—without the overwhelm.
🎁 Bonus for attending:
✅ Free Holistic Health Guide
✅ 30-Minute 1:1 Wellness Action Plan with me
Spots are limited—grab yours now!
👉 https://myalchemy.life/nutrition-fix/
#NutritionFix #TakeBackYourHealth #FoodFirst #HolisticHealing #HormoneBalance #LiveMasterclass #NutritionSupport #HolisticHealth #Nutritionist #NaturalHealth #HormoneHealth #GutHealth #TakeYourPowerBack #HealingJourney #BalancedEating #BloodSugarBalance #EnergyFix #MindBodyHealth #RootCauseHealing #HolisticLiving

The universe spoke to me this week , and this is w

The universe spoke to me this week , and this is what I heard:
Be careful who you share your heart with. Not everyone deserves access to you. When someone carelessly plays with your heart, they’re sending a clear message—they are not part of your journey.
For most of my life, when someone hurt me, I wanted to tell that person how much pain they caused, hoping to feel heard and seen. But after sharing over and over—only to meet people who couldn’t or wouldn’t hold space for me—I started keeping things to myself. At first, it sat in me like poison.
So, I sat with it. Listened. Asked what it needed to heal.
It guided me back to my own heart—to become my own best friend. To give myself the love I so desperately sought in others. To trust myself. To anchor in what I know to be true—without external validation.
Getting here took work, but now I see it all as a gift. Each experience, a swift and necessary redirection. I no longer avoid these moments; I welcome them. My heart is not to be messed with, and I protect it fiercely. What isn’t meant for me is simply making space for something more aligned, more connected, more true.
This week, when I felt hurt, I wondered if I should share my heart. But I decided I didn’t have to. Instead, I turned inward—grounding in my truth, standing firm in my value. It wasn’t rejection; it was protection.
I also held space for a client moving through a similar pain. She struggled with a moment when she couldn’t speak her truth or protect her heart. I guided her back to her power, helped her reconnect to herself, and release the poison. All she needed was a safe space to process, to be seen, to be heard.
And this morning, as I guided a room full of beautiful yogis, we moved and breathed together, deepening our connection to our hearts. We created a space where we could open safely, surrounded by others doing the same.
For those of us who are open, caring, and sensitive, we tend to give our hearts away too freely—sometimes to those who can’t hold them with care.
We all need a safe place for our hearts to land. And if you’re working on building that safety within yourself, know this—your heart is safe with me. ❤️

So many women come to me wanting to feel better in

So many women come to me wanting to feel better in their bodies—lose weight, fix digestive issues, balance their hormones, manage stress and anxiety holistically. But what often happens is something deeper… they realize they just need permission and encouragement to care for themselves in a way that feels aligned and nourishing.
Because it’s not just about eating more protein, lifting weights, or committing to a morning routine. It’s about the meaning behind those choices. The self-love that fuels them. The why behind making the changes that truly nourish your body and mind.
It’s about choosing to rest when your body asks for it. Moving in ways that feel good, not forced. Waking up with a sense of self-acceptance instead of self-judgment. It’s about reconnecting to what feels disconnected—which is so often reconnecting to your true most embodied Self.
This is the heart of my work. Supporting women, mothers, and caretakers in not just improving their health, but in reclaiming their energy, balance, and sense of wholeness.
If you’re ready to feel good in your body again, to reconnect with yourself, and to finally make space for the care you deserve, let’s talk.
DM me to book your free, no-obligation Wellness Strategy Call and get your three customized wellness actions. Let me help remind you that it’s okay to pour into you too. 💛
You can also grab time with me here—I’d love to chat with you. Sometimes we are just one pep-talk away from changing our lives: https://calendly.com/myalchemylife
#SelfCareIsNotSelfish #YouDeserveCare #MindBodyWellness #HolisticHealth #ReconnectWithYourself #NourishAndFlow #HolisticHealth #MindBodyConnection #WellnessJourney #SelfCareMatters #HealthAndWellness #HolisticHealing #WellnessCoach #NaturalHealth #BalanceYourBody #EmpoweredWomen #MomsWhoSelfCare #BusyMomLife #WomenSupportingWomen #MomsWhoPrioritizeThemselves #SelfCareForMoms #StrongWomen #MothersDeserveCare #SelfLoveJourney #FillYourCup #AlignedLiving #IntuitiveHealing #HealingYourBody #SelfCareRituals #ReclaimYourEnergy

Get unstuck. Rewrite your brain to focus on the go

Get unstuck. Rewrite your brain to focus on the good. When you focus on the good, more goodness happens.
Want to know something that will change your life? Your brain doesn’t know the difference between what’s real and what’s vividly imagined. That’s why your thoughts are so powerful. If you want more good in your life, you have to focus on the good—real or imagined. But manifesting what you want isn’t just about thinking positively—it’s about creating space to process everything while choosing where to focus your energy.
Here’s a simple practice:
🌞 Morning Intention: Start your day by setting a thought or feeling you want to cultivate.
⏳ Midday Check-In: Pause and notice your thoughts. If a limiting belief comes up, ask, Is this helping or harming me? Then, shift your focus to a thought that aligns with your desires.
🌙 Evening Reflection: Before bed, acknowledge one moment where you redirected your thoughts in a way that served you.
Every time you do this, you’re rewiring your brain, strengthening your ability to hold the vision of the life you want, and bringing it closer to reality.
Somatic healing helps ground you in the good, anchoring practices that create safety and security in your body—so you feel safe enough to visualize, hope, and believe in possibility.
Feeling stuck? Want to learn how somatic healing can help you feel safe enough to visualize and manifest the future of your dreams? Send me a message or book a session to start your journey. ✨
What’s one thought you’re choosing to nurture today? #Manifestation #MindsetMatters #Neuroplasticity #EmbodyYourPower

When you live with your heart wide open, you feel

When you live with your heart wide open, you feel everything—and that can be overwhelming. Some choose to numb out, while others drop deep into practice.
As the saying goes, you can’t control the waves, but you can learn how to surf.
For years, I showed up for my practices—yoga, meditation, breathwork—but I was still disconnected from my body. Stress kept me in my head, and while I was “doing the work,” I wasn’t truly feeling the benefits. It wasn’t until I discovered somatic healing that my practices became deeply supportive and regulating.
Why does this matter? Because true healing and resilience come from the body, not just the mind. When we rely only on thought-based approaches, we can bypass the very sensations that need attention. A body-centered practice helps regulate the nervous system, expand our window of tolerance, and build lasting resilience.
While solo practice is valuable, we heal and thrive most when we co-regulate in safe, supportive spaces. Now more than ever, it’s important to drop into community—whether it’s yoga, sound baths, or working with a somatic guide (like me!).
If you’re looking for support, I offer a free 30-minute wellness strategy call. Together, we’ll identify three personalized actions to help you regulate your body and deepen your practice. DM me to book!
This version makes your message more personal, powerful, and clear on why body-centered practices are essential. Let me know if you’d like any tweaks!
#somatichealing #mindbodyhealth #stressreduction #stressreduction #nervoussystemhealing #nervoussystemregulation #highlysensitive #traumatherapy #anxietysupport #mindbodycoach #overwhelmedbylife #groundingtechniques #practiceandalliscoming #groundingenergy

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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!

Save Your Spot!