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my alchemy log

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

  • Morning Protein Coffee for Energy, Focus & Strength
  • Rooted in Love: A Mother’s Day Beach Yoga Flow Fundraiser in Santa Cruz
  • Nutrition Fix for Hormone Chaos, Gut Issues, & Energy Crashes
  • 5 Daily Habits to Keep Your Cortisol Levels Balanced Naturally

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Gut health, hormone balance, and metabolism—all Gut health, hormone balance, and metabolism—all supported in your very first bite. Let’s do it. This chia-flax-berry cinnamon bowl is my go-to Build-a-Plate breakfast. It’s quick, nourishing, and checks every box: ✔️ Blood sugar balance ✔️ Gut-friendly fiber ✔️ Hormone support ✔️ Nourishing fats + probiotic boost Here’s the recipe: • 2 tbsp chia seeds (soaked in hot water for 5–10 min) • 1 tbsp freshly ground flax (for max hormone and gut benefits) • ½–¾ cup unsweetened probiotic yogurt (with live cultures) • 1–2 cups mixed berries • Sprinkle of Ceylon cinnamon • Optional: 1 scoop protein powder + 1 tbsp walnuts or pumpkin seeds Why it works: • Chia + flax = omega-3s, fiber, and hormone-loving lignans • Berries = antioxidants + gut-healing polyphenols • Probiotic yogurt = microbiome support • Ceylon cinnamon = blood sugar balance, liver-friendly • Healthy fats = brain + hormone support • Protein (in your coffee or added here) = metabolism + cravings control Nutrition snapshot: Without added protein: ~300–325 calories | ~12g protein | ~18g fiber With protein (scoop added or in coffee): ~400–425 calories | ~25g protein | ~18g fiber Your first meal sets the tone for you day - make it count. It tells your body: you’re supported, nourished, and don’t need to store fat or spike cortisol. Want to learn more about my Build-a-Plate approach to eating that supports your gut, hormones, and metabolism? Want more Build-a-Plate meals that support your gut, hormones, and metabolism? This is exactly the kind of simple, sustainable shift we focus on in my 6-Week Total Mind-Body Reset—a personalized program designed to help you rebuild your energy, balance your hormones, and feel good in your body again. DM or comment RESET and I’ll send you my free Holistic Health Guide—plus details on how the Reset can support you. #HormoneHealth #GutHealing #MetabolismSupport #WomensHealthCoach #HolisticNutrition #FiberFirst #ChiaPudding #BloodSugarBalance #HealthyHormones #CeylonCinnamon #ProbioticYogurt #HealthyBreakfast #PerimenopauseSupport #DigestionSupport #MidlifeWellness #BalancedPlate #NourishToThrive #WellnessTipsForWomen
Rather than jumping straight into your to-do list Rather than jumping straight into your to-do list or reaching for your phone, try starting your day with this slow, intentional somatic practice. It’s just 10 minutes—but it can change everything. Because how you start your day… is how you live your day. This practice is about reconnecting to Self— …the grounded, present, clear, and compassionate part of you. The part of you that existed before the noise, the pressure, the roles. When you begin your day here, something shifts: 🧠 You create safety in your body 🌬 You regulate your nervous system 💛 You step out of autopilot and into presence ✨ That’s why it works. When your nervous system feels safe, everything else flows. Digestion, mood, energy, clarity—they all improve. You make aligned choices. You lead your day instead of reacting to it. 💫 Here’s the practice: 1. Ground: Sit or stay in bed. Let your body soften. Notice what’s tight or tender. No judgment—just presence. Breathe deeply: in through the nose, out through the mouth. 2. Connect to Self: Place your hand on your heart. Say: “Good morning. I love you.” Then ask: ❤️How am I doing this morning? ❤️How does my heart feel? ❤️What do I need today to show up as my best Self? 3. Set your energy: Breathe in what you want to carry—peace, power, presence. Let it land. Let it guide you. 💌 Want more practices like this? DM or comment ‘Mindful Morning’ and I’ll send you my free somatic healing guide + a 15-minute morning routine video. #MindfulMornings #SomaticHealing #RootedInSelf #StartWithIntention #EmbodiedLiving #NervousSystemSupport #HolisticHealing #DailyRituals #SelfConnection #GroundedLiving #SlowMorningMovement
I’m not usually hungry first thing in the mornin I’m not usually hungry first thing in the morning, but I still start my day with a little protein—and my gut, brain, and hormones thank me for it. This has been my recent go-to morning protein coffee (with bone broth protein + creatine). It’s easy, nourishing, and helps me start my day feeling grounded and focused without a full meal. Here’s why it works: Fasting can backfire for many women—spiking cortisol, disrupting blood sugar, and leaving you moody or wired-and-tired. A little protein first thing supports: • Gut lining + immune function • Stable energy + better mood • Hormonal balance (especially in perimenopause) Tips like this are exactly what I share inside my 6-week Total Mind-Body Reset—simple shifts, real results. Want the recipe? Drop a “recipe please” in the comments or DM me and I’ll send it your way. #MindBodyReset #HormoneHealth #GutHealing #FunctionalWellness #WomensWellness #ProteinCoffee #BalancedLiving #HolisticHealthCoach #PerimenopauseSupport #MoodSupport #WellnessTipsForWomen
When I was at the height of what I now understand When I was at the height of what I now understand was nervous system shutdown (the freeze in fight, flight, or freeze), a pelvic health therapist handed me a book on burnout. Let me tell you—when your body is in survival mode, the last thing you need is a book. What I needed was someone to listen and say: “You’re not broken. You’re in survival mode. And until your body feels safe again, these symptoms will keep showing up. Here are a few resources to learn how to support your nervous system.” Chronic stress had pushed my system into protection mode. All my energy was going toward managing chaos. The pelvic pain. The insomnia. The mood swings. The hormone chaos… They weren’t random. They were my nervous system trying to keep me safe. But no one told me that. Not the doctor I saw for anxiety. Not the acupuncturist I saw for pain. Not even the pelvic floor therapist who tried to unsuccessfully help me release the 20-year Kegel I’d been holding. (I finally figured that out a few providers later - that’s a whole other story.) What I needed wasn’t another provider or protocol. I needed connection, nourishment, and rest. I needed to rewire my baseline—to remind my body what calm felt like. So if… 💤 You’re exhausted no matter how much you sleep 🏋🏼‍♀️ Workouts leave you more drained than strong 😔 You feel anxious or depressed 😵‍ Your body isn’t responding like it used to… Let’s not call it burnout. It’s your nervous system waving a white flag. You need the right support to bring your body into rest and digest, so it can: 🍽 Absorb nourishment 🛌 Sleep through the night 🔥 Calm inflammation 🌀 Balance hormones and mood ⚡ That’s why I created the Total Mind-Body Reset— To help you stop pushing through and start truly healing. ✨ DM or comment RESET if you’re ready to get your energy, clarity, and vitality back—for good. #NervousSystemHealing #BurnoutRecovery #SomaticHealing #HormoneHealth #ChronicStress #MindBodyConnection #PelvicHealth #HolisticHealthCoach #WomensHealthMatters #HealingIsPossible #TraumaInformedCare #FunctionalHealth #ExhaustionRecovery #TotalMindBodyReset
Tired of feeling off—like your body, energy, and Tired of feeling off—like your body, energy, and mood just aren’t syncing up? This is your invitation to reset— Not with another cleanse or expensive stack of supplements— But with real, personalized support that helps you feel grounded, strong, and in control again. ✨ Better digestion ✨ Balanced hormones + moods ✨ More energy, deeper sleep ✨ Less stress + more resilience ✨ A way of eating and moving that actually feels good This is what we focus on together in the Total Mind-Body Reset—a 6-week 1:! customized journey back to the most nourished, vibrant version of you. 💌 DM or comment RESET or click the link in bio to learn more. Let’s make this your season of true healing and lasting mind body health! #HolisticHealthCoach #MindBodyHealing #FunctionalNutrition #RootCauseHealing #NervousSystemSupport #SomaticHealing #StressReliefTools #TiredOfBeingTired #FeelingOff #ReadyToFeelBetter #WomensWellnessJourney #FromSurvivingToThriving #HealingFromWithin #TotalMindBodyReset
I am just like you. A student at my core, working I am just like you. A student at my core, working to bring balance to my life. In the chaos, I seek connection To co-regulate. To slow down. To drop into Self. I don’t have it all figured out. Anyone who says they do is lying. But I know the power of practice. The strength in breath. The clarity in movement. The healing that comes from being seen, held, and guided—just as I am. I don’t teach or coach because I’ve mastered the path. I share this work because I’m confident it’s the only way forward. Because I know most of us are just one class, a few intentional breaths, or the experience of being seen, heard, and accepted—just as we are—away from feeling better. More anchored. Softer in the body. More connected to mind, body, and soul. I’ve felt the fog of life begin to lift after a simple practice— when everything feels just a little more manageable, a little more spacious, a little more me. This work goes beyond the mat. It’s about how we show up in our bodies, in our choices, and in our lives. It’s why yoga, mindful movement, nourishment, and nervous system support are all core parts of my 6-week Total Mind-Body Reset program. Because when we feel grounded and connected—we heal. And when we heal, we finally start to thrive. Join me for class— DM or comment RESET to learn more about bringing more goodness into your life with a compassionate guide who walks this path too. #somatichealing #mindbodyhealth #selfcare #holistichealth #hormonehealth #healingjourney #mindbodyhealth #healingjourneys
This Mother’s Day, we gather in community to hon This Mother’s Day, we gather in community to honor the sacred forces of creation — within us, among us, and all around us. Through breath, movement, and stillness, we’ll connect to the divine mother that lives in each of us and in the Earth beneath us — the one who nourishes, sustains, and holds us every day. This offering is open to all who feel called: Mothers. Sons and Daughters. Children of the Earth. Those who grieve, those who celebrate, And those who simply wish to be in gratitude and connection. We’ll meet by the sea to give back — to the land, the ocean, and this beautiful place we’re so lucky to call home. Let’s remember to take good care of her. 🌿 In the spirit of seva (selfless service), all donations will benefit Save Our Shores (@saveourshores), a Santa Cruz–based nonprofit protecting our coastline and marine ecosystems. 🗓 Sunday, May 11, 2025 🕘 9 AM | Black’s Beach, Santa Cruz 🌊 Donation-Based | Suggested: $20–$30 💙 No one turned away for lack of funds 📩 DM to let me know you’re coming 📝 Waivers must be signed ahead of time 💸 Donations can be sent to @Alisha-Slaughter on Venmo (please note “SOS”) 👙 Bring your mat, your heart, and your swimsuit — we’ll jump in after! #santacruzlive #yogasantacruz #mothersday #yogafundraiser #seva #givingback #santacruz
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
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