Retreats don’t magically fix everything, but they show you what your nervous system has been missing. In this post, I’m sharing how small daily habits create the real transformation after you get home.

There’s a moment in the Rockies when my whole body settles, like I finally remember how to breathe again. In this post, I’m sharing why so many women can’t rest unless the structure is built for them, why I prescribe “lying down appointments,” and how the mountains have become the place where I come home to myself.

I share the story of traveling to Zurich, Switzerland for a women’s retreat with Dr. Jordan Robertson and Alyssa Olenick, expecting blue skies and sweeping mountain views, only to be met with rain, fog, and snow. Instead of letting disappointment take over, I leaned into resilience, connection, and the unexpected magic that happens when women come together in community.

Female athletes: Are you under-fuelling your performance? Discover the truth about carbs, creatine, cortisol, and cycle syncing in this myth-busting episode of the Girls Gone Wellness podcast. Learn evidence-based nutrition tips for runners and active women.

It turns out that most of the studies on carbonated water and osteoporosis were published between 2004 and 2008. A 2008 study was done in postmenopausal women and found that consuming 1L of carbonated water daily for 8 weeks does NOT impact bone remodelling. There is a 2021 study done on adolescents that found teens who consumed more carbonated DRINKS had lower bone mineral density.

Testing is incredibly important. Knowing your vitamin D3 level will help you know if a supplement is necessary or not. Individuals with compromised digestive systems like those suffering from Crohn’s or colitis can have impaired absorption of fat soluble vitamins, including vitamin D3. Injection of vitamin d3 can be useful for those who have deficiency AND impaired absorption, however, oral supplementation is often adequate.

Making sure you're in tip-top shape before you start trying to conceive can impact your fertility and the health of your pregnancy. I focus on eliminating period problems and ensuring the menstrual cycle is regular. We'll also look at your nutrition and making sure you're getting all the building blocks you need to be healthy. Ensuring any health concerns you have are well-managed is also important before you conceive.

Beyond hand washing, my top 4 ways to  maintain your immune system are to manage your nutrition, get enough sleep, take care of stress and watch your vitamin D status. Check out the video for more info!

"I'm TIRED ALL THE TIME"

"My hair is falling out"

"I've got weird stomach pains"

"I'm losing my sex drive"

I hear statements like these everyday. I tend to spend a lot of time working with women in my practice, but I'm seeing more and more men complaining of fatigue, stomach pain, low libido and hair loss. Figuring out WHY these symptoms are coming on is the most important part. 

Let's take the food guilt down a notch, shall we?

Years ago at Christmas time I would eat until I felt like I was going to puke. I would eat sooooo much of all the delicious food, treats, candies, cookies and so on, that we get to have at this time of the year. Why? I'm not 100% sure, but I have some ideas...

Severe pain, mood swings, food cravings, heaviness, bloating and other period problems are NOT something you need to live with. They're a signal that something is imbalanced. A lot of women take birth control pills or use hormonal IUDs to manage painful periods or other PMS symptoms such as acne, mood issues and heaviness.

Bloating is one of the most common digestive complaints I see in my practice. Athletes are getting bloated before, during or after exercise. Women are feeling bloated during or just prior to their period. Men are suffering from bloating every time they eat. Most people think bloating is a sign of a food intolerance, allergy or sensitivity. While this CAN be true, it's not the ONLY reason for bloating. 

The best way to get rid of your bloating is to figure out what's causing it.  Here are some possible causes for this uncomfortable symptom.