Unveiling the Power of DNA Testing in My Practice
As you know, I've dedicated my practice to helping you achieve your optimal health and well-being. For years, I focused specifically on Nutrition, Sleep, and Stress Management. While this was incredibly rewarding, I recently discovered a powerful tool that has completely transformed the way I approach personalized wellness – DNA testing.
Here's why I'm so excited about this addition:
From Memory to the Blueprint of Health: In my work as a Memory & Cognition Coach over the last two years, I watched how we incorporated DNA testing to optimize cognitive function based on our client’s genetic status. What I realized is that there is a treasure trove of personalized health information DNA testing offers!
Unlocking Your Unique Wellness Code: Your DNA holds the key to unlocking valuable insights about your body's strengths and weaknesses. This allows me to tailor your wellness plan like never before, taking your unique genetic makeup into account.
Benefits Beyond Memory: I realized that DNA testing doesn't just impact brain health! It can reveal information about your:
• Nutritional Needs: Discover how your body best utilizes nutrients, allowing for a personalized diet plan that maximizes your energy and vitality.
• Fitness Optimization: Gain insights into your genetic response to exercise, enabling you to create an exercise program that delivers optimal results.
• Sleep Efficiency: Understand your sleep patterns and identify genetic factors that might impact your sleep quality, paving the way for a good night's rest.
Personalized Wellness Takes Center Stage: By incorporating DNA testing into my practice, I can now offer a truly comprehensive and personalized approach to your health and well-being. Imagine a wellness plan designed specifically for YOU, based on the blueprint encoded in your DNA!
Why Does Sleep Become More Elusive as We Age?
Sleep is often one of the first things to go when people feel stressed. For women, this can be especially true during midlife and menopause. Stress hormones like cortisol can keep you awake, and hot flashes or night sweats can make it challenging to get a good night's sleep. But there are other factors at play too. As we age, our sleep habits may change, and we may find falling or staying asleep harder. Our bodies also produce less melatonin, the hormone that helps us sleep. And getting a good night's rest can be even more challenging if we're dealing with health problems or taking medications that interfere with sleep.
If you have trouble sleeping, here are a few things you can try:
Watch Your Diet
What you eat can affect your sleep patterns. Eating a lot of sugar, fats, and carbohydrates in the evening may make you wide awake at night. A good rule of thumb is to stop eating at least three hours before bedtime and watch how much sugar you consume during the day.
Power-Down Hour
Turn off all electronics at least an hour before bedtime. The blue light from the devices simulates sunlight and tells your body to produce more cortisol and suppress melatonin.
Reduce Alcohol
While alcohol can initially make you sleepy, it can disrupt your sleep cycles, especially REM sleep. You need REM sleep to wake up feeling refreshed and ready to go.
Check Your Sleep Environment
Make sure your room is cool and dark. The optimal sleep temperature is 60-68° F or 16-20° C. A dark room will keep your circadian rhythm in check.
If you are ready to tackle your sleep issues, I want to invite you to my 5-Day Sleep Better NOW challenge starting August 8.
How to Balance Hormones Naturally
How to Balance Hormones Naturally
A hormonal imbalance can significantly impact overall health. Even small changes in hormone levels can put extra stress on our bodies.
Here are a few strategies you can try if you feel you may suffer from a hormone imbalance:
Get Enough Quality Sleep
If you know me, you know that I LOVE to talk about sleep! Sleep may be among the most important factors for hormonal balance. Hormone levels can fluctuate throughout the day in response to your sleep quality the night before. Poor quality sleep will affect hormones, contribute to obesity and diabetes, and affect your appetite.
Avoid Blue Light at Night
Exposure to blue light from electronics can affect your sleep cycle and circadian rhythm by disrupting your melatonin and cortisol levels.
Manage Your Stress
Stress leads to an increase in adrenaline and cortisol. If levels of these hormones are too high, it can disrupt the overall balance and contribute to obesity, changes in mood, and even cardiovascular issues.
Exercise
Regular exercise and movement can help regulate the hormones that control your appetite. It can also reduce the risk of insulin resistance and type 2 diabetes.
Watch What You Eat
Keep insulin in check by reducing or eliminating sugar and increasing fibre in your diet. Including healthy fats in your diet can help maintain a balance of hormones involved in appetite, metabolism, and feeling full.
Quit Smoking
Tobacco smoke may disrupt levels of several hormones, including thyroid, pituitary, and steroid hormones.
Limit Caffeine and Alcohol
Consuming caffeine and alcohol can significantly increase cortisol levels. Alcohol abuse can also impact reproductive hormones in both men and women.
Want more information? If you need additional help balancing your hormones naturally, let's chat!
Could Your Everyday Activities be Causing You Stress?
We all know that stress is a part of life. Things such as work, school, or family problems can cause stress. While most people are aware of the major sources of stress in their lives, additional hidden stressors may wreak havoc. These can include environmental toxins, financial worries, and social isolation. Hidden stressors can significantly impact our health and well-being and may not even feel stressful. Which hidden stressors do you have?
The Effects of Stress on the Body
It’s no secret that stress can take a toll on the body. From causing headaches and muscle tension to increasing the risk for heart disease and other chronic illnesses, stress can be harmful to your health. But what exactly is stress doing to your body?
Do You Know Your Signs of Stress?
Do You Know Your Signs of Stress?
Stress can manifest in various ways, but most people have a half-dozen symptoms that are unique for them, which they can learn to recognize. Here are just a few ways stress can show up in your life:
Physical Symptoms
A typical stress reaction is the “fight or flight” response; your heart beats faster, your muscles tense, your breathing rate increases, and you may even start to sweat. Chronic stress may show up differently. You may get a headache, grind or clench your jaw, experience sore muscles, chest pains, abdominal symptoms, or a change in appetite. Two of the most common symptoms of stress are fatigue and low-quality sleep.
Mental Symptoms
Do you have trouble concentrating or making decisions? These are common signs of stress. You might also find that your mind is racing or going blank.
Emotional Symptoms
It’s common to feel nervous, anxious, tense, restless, or agitated when you’re stressed. You may also feel irritable, frustrated, impatient, or short-tempered. On the other hand, you may also feel lethargic, depressed, or sad.
Behavioral Symptoms
Do you find yourself constantly fidgeting in your seat? Are you a nail-biter or compulsive eater? These behaviors are signs of stress. Other behavioral symptoms include smoking, drinking, talking loudly, or swearing.
Is Stress a Friend or a Foe?
We all have had experiences when our bodies go into “flight or fight” mode, a quick response our bodies are meant to do to protect us in dangerous situations. This was useful when we were being chased by creatures that wanted to eat us for dinner back in the day. Luckily, we don’t face the same dangers as our ancestors in today’s world, but our bodies don’t know the difference between a prehistoric animal and a work deadline. Our stress reactions are activated far too often and for much more extended periods. The result is not only unpleasant but unhealthy.
Index
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bowls
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brain
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challenge
- Nov 9, 2021 Happy Healthy Holidays
- Jun 8, 2021 Challenge: 5-Day Sleep Better Challenge
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cleanse
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- Apr 19, 2022 Small Changes Can Improve Your Digestion
- Feb 15, 2022 Natural Ways to Reset Your Health for 2022
- Jul 6, 2021 The Reset Cleanse
- Jan 22, 2021 The Group Reset Cleanse
- Jan 22, 2021 Healthy Hot Chocolate
- Jan 4, 2021 Chia Cocktail
- Dec 20, 2020 The Reset Cleanse eBook
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diet
- Aug 9, 2022 Are You Drinking Enough Water?
- Jul 7, 2022 Why Does Sleep Become More Elusive as We Age?
- Jun 7, 2022 How to Balance Hormones Naturally
- May 17, 2022 Do You Suffer From Constipation?
- May 3, 2022 Are You a Coffee Drinker?
- Apr 26, 2022 Eating Foods in Season Has Many Benefits
- Apr 19, 2022 Small Changes Can Improve Your Digestion
- Apr 5, 2022 Are You a Label Reader?
- Mar 29, 2022 7 Solutions to Sugar Cravings
- Mar 22, 2022 Are You Addicted To Sugar?
- Mar 8, 2022 Juicing vs. Blending
- Feb 15, 2022 Natural Ways to Reset Your Health for 2022
- Jan 25, 2022 Self-Sabotage: The Main Reason You Can't Lose Weight
- Dec 28, 2021 Do You Count Calories?
- Dec 21, 2021 Is Carbonated Water as Healthy as Still Water?
- Dec 14, 2021 Tips for Holiday Sips
- Dec 7, 2021 7 Ways to Stay Healthy This Holiday Season
- Nov 23, 2021 Why am I hungry all the time?
- Nov 16, 2021 Benefits of Broth
- Nov 9, 2021 Happy Healthy Holidays
- Sep 14, 2021 The Most Dangerous Fat Is the Easiest to Lose
- Apr 26, 2021 How to Get Motivated to Cook When You'd Rather Order In for Dinner
- Mar 22, 2021 Why is Weight Loss Over 50 So Hard?
- Mar 18, 2021 Eating Simple EQUALS Eating Better
- Feb 10, 2021 Nourish Your Body with Chocolate
- Feb 3, 2021 Grass Fed? Organic? Free Range? Oh My!
- Jan 26, 2021 You Think That's Healthy?
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digestion
- May 17, 2022 Do You Suffer From Constipation?
- Oct 27, 2020 My Best-Kept Secret for Better Digestion
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ebook
- Dec 20, 2020 The Reset Cleanse eBook
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energy
- Aug 9, 2022 Are You Drinking Enough Water?
- May 3, 2022 Are You a Coffee Drinker?
- Apr 26, 2022 Eating Foods in Season Has Many Benefits
- Apr 19, 2022 Small Changes Can Improve Your Digestion
- Mar 1, 2022 Could Your Everyday Activities be Causing You Stress?
- Feb 22, 2022 The Effects of Stress on the Body
- Feb 15, 2022 Natural Ways to Reset Your Health for 2022
- Feb 8, 2022 Do You Know Your Signs of Stress?
- Feb 1, 2022 Is Stress a Friend or a Foe?
- Aug 17, 2021 What is Metabolism?
- Jul 12, 2021 How to Use Small Wins to Motivate Healthy Behaviors
- Jul 6, 2021 The Reset Cleanse
- Jun 25, 2021 Feeling Tired Through the Day?
- Mar 2, 2021 5 Ways to Deal with an Energy Thief
- Oct 21, 2020 Why do I feel so tired?
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fatigue
- Jun 25, 2021 Feeling Tired Through the Day?
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health
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- Mar 6, 2024 Adjusting to Daylight Savings Time
- Aug 9, 2022 Are You Drinking Enough Water?
- Aug 2, 2022 How Hypnotherapy Can Improve Your Overall Health
- Jul 26, 2022 How Cortisol and Melatonin Levels Affect Your Sleep Quality
- Jul 19, 2022 Magnesium vs Melatonin: Which is better for sleep?
- Jul 7, 2022 Why Does Sleep Become More Elusive as We Age?
- Jun 7, 2022 How to Balance Hormones Naturally
- May 17, 2022 Do You Suffer From Constipation?
- May 3, 2022 Are You a Coffee Drinker?
- Apr 26, 2022 Eating Foods in Season Has Many Benefits
- Apr 19, 2022 Small Changes Can Improve Your Digestion
- Apr 5, 2022 Are You a Label Reader?
- Mar 29, 2022 7 Solutions to Sugar Cravings
- Mar 22, 2022 Are You Addicted To Sugar?
- Mar 8, 2022 Juicing vs. Blending
- Mar 1, 2022 Could Your Everyday Activities be Causing You Stress?
- Feb 22, 2022 The Effects of Stress on the Body
- Feb 15, 2022 Natural Ways to Reset Your Health for 2022
- Feb 8, 2022 Do You Know Your Signs of Stress?
- Feb 1, 2022 Is Stress a Friend or a Foe?
- Jan 25, 2022 Self-Sabotage: The Main Reason You Can't Lose Weight
- Jan 18, 2022 Year Challenge Sheet
- Jan 4, 2022 How Sleeping Too Little May Keep You From Losing Weight
- Dec 28, 2021 Do You Count Calories?
- Dec 21, 2021 Is Carbonated Water as Healthy as Still Water?
- Dec 16, 2021 Sleep Your Way to the Top
- Dec 14, 2021 Tips for Holiday Sips
- Dec 7, 2021 7 Ways to Stay Healthy This Holiday Season
- Nov 23, 2021 Why am I hungry all the time?
- Nov 16, 2021 Benefits of Broth
- Nov 9, 2021 Happy Healthy Holidays
- Oct 29, 2021 Adjusting to Daylight Savings Time
- Oct 26, 2021 Your Brain and Sleep
- Oct 12, 2021 How to Increase Deep Sleep
- Sep 28, 2021 Did you know that hormones can wreak havoc on our sleep patterns?
- Sep 14, 2021 The Most Dangerous Fat Is the Easiest to Lose
- Aug 31, 2021 Selenium: A Micronutrient that Provides Many Benefits
- Aug 17, 2021 What is Metabolism?
- Jul 12, 2021 How to Use Small Wins to Motivate Healthy Behaviors
- Jul 6, 2021 The Reset Cleanse
- May 3, 2021 Is Your Sunscreen Polluting Your Body with Toxins?
- Apr 26, 2021 How to Get Motivated to Cook When You'd Rather Order In for Dinner
- Mar 22, 2021 Why is Weight Loss Over 50 So Hard?
- Mar 18, 2021 Eating Simple EQUALS Eating Better
- Feb 10, 2021 Nourish Your Body with Chocolate
- Feb 3, 2021 Grass Fed? Organic? Free Range? Oh My!
- Jan 26, 2021 You Think That's Healthy?
- Dec 2, 2020 7 Ways to Stay Healthy This Holiday Season
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holiday
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- Nov 26, 2020 Cranberry Sauce
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hormones
- Jun 17, 2024 Unveiling the Power of DNA Testing in My Practice
- Jul 26, 2022 How Cortisol and Melatonin Levels Affect Your Sleep Quality
- Jul 19, 2022 Magnesium vs Melatonin: Which is better for sleep?
- Jul 7, 2022 Why Does Sleep Become More Elusive as We Age?
- Jun 7, 2022 How to Balance Hormones Naturally
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hypnotherapy
- Aug 2, 2022 How Hypnotherapy Can Improve Your Overall Health
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links
- Oct 10, 2020 Chocolate Biscuit Cake
- May 14, 2020 Pickled Asparagus
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longevity
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- Jan 30, 2024 Are You at Risk for Dementia?
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metabolism
- Oct 21, 2020 Why do I feel so tired?
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nutrition
- Jun 17, 2024 Unveiling the Power of DNA Testing in My Practice
- Mar 25, 2024 Sprouting: A Powerhouse in a Tiny Package
- Jul 7, 2022 Why Does Sleep Become More Elusive as We Age?
- Jun 7, 2022 How to Balance Hormones Naturally
- May 17, 2022 Do You Suffer From Constipation?
- May 3, 2022 Are You a Coffee Drinker?
- Apr 26, 2022 Eating Foods in Season Has Many Benefits
- Apr 19, 2022 Small Changes Can Improve Your Digestion
- Apr 5, 2022 Are You a Label Reader?
- Mar 29, 2022 7 Solutions to Sugar Cravings
- Mar 22, 2022 Are You Addicted To Sugar?
- Mar 8, 2022 Juicing vs. Blending
- Mar 1, 2022 Could Your Everyday Activities be Causing You Stress?
- Feb 22, 2022 The Effects of Stress on the Body
- Feb 15, 2022 Natural Ways to Reset Your Health for 2022
- Jan 25, 2022 Self-Sabotage: The Main Reason You Can't Lose Weight
- Dec 28, 2021 Do You Count Calories?
- Dec 21, 2021 Is Carbonated Water as Healthy as Still Water?
- Dec 14, 2021 Tips for Holiday Sips
- Dec 7, 2021 7 Ways to Stay Healthy This Holiday Season
- Nov 23, 2021 Why am I hungry all the time?
- Nov 16, 2021 Benefits of Broth
- Nov 9, 2021 Happy Healthy Holidays
- Sep 14, 2021 The Most Dangerous Fat Is the Easiest to Lose
- Aug 31, 2021 Selenium: A Micronutrient that Provides Many Benefits
- Jul 12, 2021 How to Use Small Wins to Motivate Healthy Behaviors
- Apr 26, 2021 How to Get Motivated to Cook When You'd Rather Order In for Dinner
- Mar 18, 2021 Eating Simple EQUALS Eating Better
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recipes
- Jan 14, 2024 Spa Waters
- Jan 14, 2024 Pico de Gallo
- Jan 14, 2024 Salty Date Caramel Bars
- Jan 14, 2024 Cinnamon Banana Pancakes
- Dec 15, 2021 Mexican Beans
- Dec 15, 2021 Dark Chocolate & Guinness Chili
- May 18, 2021 Cassava Flour Tortillas
- Apr 2, 2021 Chocolate Protein Bowl
- Mar 30, 2021 Healthy Peanut Butter Cookies
- Mar 18, 2021 Renay’s Granola
- Feb 9, 2021 Just Another Grain Bowl
- Jan 22, 2021 Healthy Hot Chocolate
- Jan 4, 2021 Chia Cocktail
- Jan 2, 2021 Healthy Hot Chocolate Bombs
- Dec 16, 2020 Banana Chocolate Chip Breakfast Cookies
- Dec 11, 2020 Chocolate Peanut Butter Smoothie Bowl
- Dec 6, 2020 Chai Tea
- Nov 26, 2020 Cranberry Sauce
- Oct 10, 2020 Chocolate Biscuit Cake
- Jun 15, 2020 Savory Oatmeal with Steak
- May 21, 2020 Smoked Salmon Pizza
- May 14, 2020 Pickled Asparagus
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self care
- Aug 9, 2022 Are You Drinking Enough Water?
- Jun 7, 2022 How to Balance Hormones Naturally
- Mar 1, 2022 Could Your Everyday Activities be Causing You Stress?
- Feb 22, 2022 The Effects of Stress on the Body
- Feb 15, 2022 Natural Ways to Reset Your Health for 2022
- Feb 8, 2022 Do You Know Your Signs of Stress?
- Feb 1, 2022 Is Stress a Friend or a Foe?
- Jan 25, 2022 Self-Sabotage: The Main Reason You Can't Lose Weight
- Jan 18, 2022 Year Challenge Sheet
- Jan 4, 2022 How Sleeping Too Little May Keep You From Losing Weight
- Nov 9, 2021 Happy Healthy Holidays
- Oct 12, 2021 How to Increase Deep Sleep
- Sep 28, 2021 Did you know that hormones can wreak havoc on our sleep patterns?
- Jul 12, 2021 How to Use Small Wins to Motivate Healthy Behaviors
- Jun 25, 2021 Feeling Tired Through the Day?
- May 28, 2021 A Few Reasons Why Sleep is Important
- May 3, 2021 Is Your Sunscreen Polluting Your Body with Toxins?
- Mar 2, 2021 5 Ways to Deal with an Energy Thief
- Feb 17, 2021 10 Ways to Nourish Your Best Self
- Nov 22, 2020 10 Tips to Beat the Winter Blues
- Nov 10, 2020 Three Underrated but Potent Vitamins!
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sleep
- Aug 12, 2024 When Life Disrupts Your Sleep: My Night at the Hospital and Tips to Bounce Back
- Jun 17, 2024 Unveiling the Power of DNA Testing in My Practice
- Mar 6, 2024 Adjusting to Daylight Savings Time
- Jan 30, 2024 Are You at Risk for Dementia?
- Jul 26, 2022 How Cortisol and Melatonin Levels Affect Your Sleep Quality
- Jul 19, 2022 Magnesium vs Melatonin: Which is better for sleep?
- Jul 7, 2022 Why Does Sleep Become More Elusive as We Age?
- Jan 4, 2022 How Sleeping Too Little May Keep You From Losing Weight
- Dec 16, 2021 Sleep Your Way to the Top
- Oct 29, 2021 Adjusting to Daylight Savings Time
- Oct 26, 2021 Your Brain and Sleep
- Oct 12, 2021 How to Increase Deep Sleep
- Sep 28, 2021 Did you know that hormones can wreak havoc on our sleep patterns?
- Jun 25, 2021 Feeling Tired Through the Day?
- May 28, 2021 A Few Reasons Why Sleep is Important
- Nov 2, 2020 Tips for a Better Sleep
- Oct 21, 2020 Why do I feel so tired?
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stress
- Jun 17, 2024 Unveiling the Power of DNA Testing in My Practice
- Jul 7, 2022 Why Does Sleep Become More Elusive as We Age?
- Jun 7, 2022 How to Balance Hormones Naturally
- Mar 1, 2022 Could Your Everyday Activities be Causing You Stress?
- Feb 22, 2022 The Effects of Stress on the Body
- Feb 8, 2022 Do You Know Your Signs of Stress?
- Feb 1, 2022 Is Stress a Friend or a Foe?
- Oct 21, 2020 Why do I feel so tired?
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webinar
- Nov 30, 2021 Free Workshop: A Few Kind Words
- Nov 4, 2021 Free Workshop: Permission to Put Yourself First
- Oct 19, 2021 Free Workshop: Fierce Inner Growth
- Oct 5, 2021 Free Workshop: Lonely and Confused
- Sep 21, 2021 Free Workshop: Breaking Free from Emotional or Stress Eating – Finding Freedom
- Sep 7, 2021 Free Workshop: How To Have A Long-Lasting Romantic Relationship
- Aug 24, 2021 Free Workshop Declutter Your Life: Making Room for What You Want
- Aug 12, 2021 Free Workshop: The Journey of Coming Back Home To Self
- Jul 27, 2021 Webinar: Fierce Inner Growth
- Jul 20, 2021 Webinar: Working from Home Wellness - Arms and Shoulders Self-care
- Jul 13, 2021 Webinar: How to Build a Better Body Image
- Jun 30, 2021 Webinar: Getting to Know Your Pain
- Jun 22, 2021 Webinar: Battle the Burnout
- Jun 15, 2021 Webinar: The Science of Sleep - Why It's Important and How to Achieve a Good Night's Rest
- Jun 1, 2021 Webinar: Our Emotions - Are you Ready to Feel Good More Often?
- May 25, 2021 Webinar: Reduce Stress to Empower Your Finances
- May 10, 2021 Webinar: Essential Oils Basics!
- May 5, 2021 Webinar: Learn Amazing Things About Cannabis & Your Health
- Apr 21, 2021 Spring Clean Your Routine for a Better You
- Apr 5, 2021 Webinar: 6 Ways to Go from Stuck to Unstoppable
- Mar 28, 2021 Webinar: The Midlife Awakening
- Mar 19, 2021 Webinar: Healthy Habits To Support Brain Health
- Mar 14, 2021 Webinar: A Mindful Midlife
- Feb 24, 2021 Webinar: Natural Ways to Reset Your Health in 2021
- Feb 13, 2021 Webinar: Minimizing Stress When There Is So Much to Do
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weight loss
- Aug 9, 2022 Are You Drinking Enough Water?
- Aug 2, 2022 How Hypnotherapy Can Improve Your Overall Health
- Feb 22, 2022 The Effects of Stress on the Body
- Jan 25, 2022 Self-Sabotage: The Main Reason You Can't Lose Weight
- Jan 4, 2022 How Sleeping Too Little May Keep You From Losing Weight
- Sep 14, 2021 The Most Dangerous Fat Is the Easiest to Lose
- Aug 17, 2021 What is Metabolism?
- Jul 12, 2021 How to Use Small Wins to Motivate Healthy Behaviors
- Mar 22, 2021 Why is Weight Loss Over 50 So Hard?
- Feb 3, 2021 Grass Fed? Organic? Free Range? Oh My!
- Jan 26, 2021 You Think That's Healthy?