Mitochondria convert caloric energy into cellular energy. Support these fragile structures with:

colorful antioxidants

intermittent fasting

minimal toxin exposure

In the simplest sense, energy comes from food. The body must convert food energy (calories) into cellular energy (ATP). That requires optimization of foundational health:

DIGESTION

Nutrient absorption directly impacts energy availability.

MINERAL BALANCE

If calories provide the fuel, minerals act like

spark plugs for energy conversion.

BLOOD SUGAR BALANCE

Stabilize energy swings by minimizing

sugar and eating regular, balanced meals.

FATTY ACID BALANCE

Healthy fat (along with protein & fiber)

provides steady energy throughout the day.

HYDRATION

Fatigue is a key symptom of dehydration.

B complex

CoQ10

iron

zinc

magnesium

vitamin C

ashwagandha

rhodiola

ginseng

can provide helpful energy boost

whole food sources are best

tolerance is bioindividual

overconsumption can lead to dependance & stress adrenals

can mask root cause of energy imbalance

CAFFEINE CONSIDERATIONS

MIGHTY MITOCHONDRIA

SUPPLEMENTS & HERBS

FOUNDATIONAL HEALTH

CIRCADIAN RHYTHM

HPA AXIS SUPPORT

The HPA axis involves communication between several glands and is the body's primary system for recognizing and responding to stress. A dysfunctional

HPA axis often results in chronic

fatigue. Support balance with:

If your body’s sleep-wake cycle is out of sync, that can impact energy during the day and sleep quality at night. Support rhythm with:

sleep hygiene (no phone in bed, regular schedule, dark room, etc)

morning sunlight exposure

daily movement

stress management

relaxation & sleep

nourishing diet

BRUSSELS SPROUTS

CAULIFLOWER

ASPARAGUS

LENTILS

PEAS

LEAFY GREENS

AVOCADO

CITRUS

BEETS

BROCOLLI

BEANS

A whole-food, plant-based diet is a colorful diet.

Focus on first filling your plate with a variety of fruits & vegetables, followed by a protein pairing of grains & legumes, and topped off with nutritionally wealthy superfoods & healthy fats.

If you are mildly dehydrated, drink a cup of water. Wait a few minutes before drinking another. Repeat until symptoms resolve.

Replenish electrolytes with diluted fruit juice, salty soup or broth, sports drinks, or water-filled fruits & veggies.

Avoid caffeine & alcohol, which further dehydrate the body.

If also overheated, cool off your feet and back of neck.

CLEAN & SIMPLE

introduce new foods without additives, pesticides, sugar, or oils (for example, introduce organic, freshly mashed peanuts instead of processed peanut butter)

SPACE NEW FOODS

introduce a new food every 3-5 days to watch for reactions

MAYBE THE MILK

an infant may become colicky if sensitive to proteins in the mother diet (most commonly milk, soy, eggs, wheat, corn, beef, and nuts) - she can modify her diet or take a probiotic

INTRODUCTION TIPS

Breastmilk delivers the optimal nutrients, immune factors, and prebiotics for a growing infant. If possible, breastfeed throughout the food introduction timeline to train the developing immune system.

exclusive breastfeeding

begin introducing complementary foods

PEANUTS: early introduction (4-12 mo) decreases allergy rates in childhood

FRUIT: banana, strawberries, pear, orange, melon, avocado

VEGETABLES: cooked spinach, carrots, beans, lentils, peas, yams, beets

GRAINS: whole grain bread, crackers, pasta

PROTEIN: soft, small pieces of beef, lamb, chicken, turkey, fish (low-mercury), eggs (well-cooked)

DAIRY: pasteurized cheese & yogurt

introduce after 1 year

cow & soy milk

honey

juice

TRADITIONAL SPOON-FED

+ less messy & wasteful

+ parents have more control

- may rely on parent to eat

- may become picky about textures

- special baby food can be expensive

BABY-LED WEANING

+ child self-feeds finger food

+ teaches independence, motor skills, appetite control

- more mess & gagging

- more time to learn eating skills

Coenzyme Q10 (aka CoQ10) is a versatile biochemical that plays an essential role in nerve, muscle, and cardiovascular function.

It is also involved in producing energy, protecting cell organelles, and reducing inflammation.

ubiquinol

- reduced form = more reactive

- primary antioxidant form in humans

UBIQUINONE

- oxidized form = more stable

- most common form in supplements

- derived from animals & bacteria

Which form is better?

Contrary to marketing claims, neither form is clearly superior over the other; the body converts between forms as needed.

OYSTERS & CLAMS

MEAT & POULTRY

NUTS & SEEDS

AVOCADO

WHOLE GRAINS

DAIRY

FATTY FISH

(salmon, mackerel, anchovies, sardines, herring)

LEAFY GREENS

BEANS & LENTILS

COLORFUL PRODUCE

IODIZED SALT or SEAWEED

EGGS

CERTAIN HERBS & SUPPLEMENTS

TRANS FAT & PROCESSED OILS

FLAXSEED

(especially oil)

ALCOHOL

UNDER-COOKED EGGS

RAW MEAT & SEAFOOD

EXCESSIVE CAFFEINE

HIGH MERCURY FISH

(shark, swordfish, tuna)

PROCESSED MEAT

RAW SPROUTS

EXCESSIVE SUGAR

A woman's hormone system is one of the most complex and beautiful systems in nature.

Throughout her lifetime (and fertile months), her hormone levels will fluctuate greatly.

After her fertile years, her body will enter a period called perimenopause ( ~10 years before menopause, or complete cessation of menstruation).

Perimenopause is characterized by variability.

WHAT IS PERIMENOPAUSE?

WHAT HAPPENS IN PERIMENOPAUSE?

brain fog

mood swings

anxiety/depression

lack of motivation

difficult sleep

lower libido

hot flashes

weight gain

COMMON SYMPTOMS OF ENTERING MENOPAUSE

NOURISHING FOODS

protein, fruit, vegetables, leafy greens, bone broth

hydration

essential oils

rose, lavender, rosemary, thyme, peppermint, ginger, fennel

green tea

SUPPLEMENTS

magnesium, zinc, B1

MINIMAL IRRITATING FOODS

fried foods, caffeine, alcohol, carbonated beverages

hot water bottle or heat pad

gentle movement

TURMERIC

SLEEP

warm epsom salt bath

LUTENIZING HORMONE (LH)

triggers the ovary to release an egg at ovulation, which leaves an empty follicle (now called the corpus luteum)

FOLLICLE STIMULATING HORMONE (FSH)

stimulates the ovary follicle to prepare an egg for ovulation + release estrogen

ESTROGENS

prepares the uterus lining for possible pregnancy + thins cervical mucus (so sperm can enter)

PROGESTERONE

thickens + maintains uterine lining, turns off LH/FSH, triggers menstrual bleeding when it drops

TESTOSTERONE

much lower in women than men, but peaks around ovulation to increase libido (when she is most fertile)

WHAT IS BBT?

A cycling woman can track basal body temperature (BBT) as a way to identify her hormonal patterns, detect if ovulation is occurring, and determine when she is most fertile.

This "base" temperature is measured each morning and charted throughout the month.

WHAT DOES THE “SPIKE” SIGNIFY?

A BBT spike occurs the day after ovulation, when the ovary follicle releases an egg.

The empty follicle then becomes a corpus luteum, which produces progesterone throughout the luteal phase to support a potential pregnancy.

If this spike is not observed, ovulation may not be occurring.

Fertility awareness methods (FAM) are used to track female fertility signs throughout the month. This allows you to identify phases of your cycle, confirms ovulation (or lack of), provides insights into hormonal patterns (and possible imbalances), and offers a natural, non-invasive alternative to artificial contraception.

These methods can be used individually, in combination, or along with hormone testing.

CERVICAL POSITION

CERVICAL MUCUS

BASAL BODY TEMPERATURE

pungent

bitter

light

dry

warm

fasting

avoid: heavy

*low in sodium, potassium, and phosphorus

EGGS

CHERRIES

CAULIFLOWER

BELL PEPPERS

RED GRAPES

APPLES

FISH & LEAN MEAT

OLIVE OIL

BERRIES

ONIONS & GARLIC

CABBAGE

HERBS & SPICES

(fresh or dried)

*If you have chronic kidney disease, work with a health professional to identify your bioindividual nutrient needs.

A whole-food, paleo-based diet is a colorful diet.

Focus on first filling your plate with a variety of fruits & vegetables, followed by animal protein, filled in with supportive carbs, and topped off with nutritionally wealthy superfoods & healthy fats.

Beyond the contaminants you DO NOT want in your drinking water, there are nutrients that you DO want: major minerals (sodium, potassium, magnesium, calcium) and several trace minerals.

Not only do these minerals make the water you drink more hydrating (think of an electrolyte-boosted sports drink) they are essential for proper muscle contraction, nerve signaling, digestion, liver function, and much more.

Look for a water source that preserves these natural minerals OR adds them back into purified water.

Swap out processed foods for whole foods. Tally your swaps over the next 5 days. Notice how whole foods are simple, more natural, & have fewer ingredients.

MORE PROCESSED

WHOLE FOOD

flour tortilla

lettuce wrap

frozen potato products

roasted or baked potato

salad dressing

olive oil + vinegar

spaghetti pasta

spaghetti squash

soda

seltzer water/kombucha

ranch dip

hummus

fruit yogurt

yogurt + fresh fruit

coffee creamer

cream + honey

Yes! And no... It depends what you mean by "diet".

A diet is just a pattern of eating, so you already follow a diet (whether you knew it or not).

However, our culture has distorted dieting by reducing health to weight loss.

The diet industry tells us to eat less, exercise more, and count every calorie so we can be thin.

These destructive messages promote a restrictive mentality and a disordered relationship with food.

Not to mention that yo-yo dieting often leaves you with more fatigue, gut issues, hormone imbalances, and unhealthy weight than you began with!

On the flip side, diets can be incredibly healing!

The food (and way) you eat should nourish your body so you can have minimal disease, mental clarity, joyful confidence, and the energy and freedom to live fully alive!

Cholesterol is a type of fat used to build healthy cell membranes, digest fats, manage inflammation, and produce hormones & vitamin D.

This essential molecule has been misunderstood to be the cause of cardiovascular disease, leading many health-conscious people to cut it from their diets.

However, the story is not that simple.