Get your Zzzzzzz's

How many of you can't get a full 7-8 hours of sleep per night? Maybe you have problems falling asleep, or maybe you wake up often throughout the night? You're definitely not alone. This is a major issue for many of my clients, and the aftermath of not getting enough sleep is detrimental to your health. 

Why is sleep so important? A good night's rest obviously helps us to function optimally the next day, but did you know that a lack of sleep actually leads to weight gain and even obesity. 

Sleep also helps us to have a strong immune system, decreases inflammation, balances our hormones and even helps to reset our digestive system. 

Here's what you need to know:

Many researchers are linking blue light to the inability to sleep. How do you know if you are being exposed to blue light? Well are you alive?!?! Bluelight is EVERYWHERE nowadays. Are you working on your laptop all night? Staring at the TV? How about your phone? Research is now proving that blue light disrupts our brains ability to produce melatonin. 

Here's what you should do:

  • Put your phone away in the other room. We really shouldn't be on our phones 24/7. I started leaving my phone in the kitchen at 8:00 pm and it has really helped me to sleep better.
  • Don't watch TV all night!
  • Stay off your computer, or at least invest in a red light cover.
  • Buy red glasses! Click here.
  • Stay off Kindles!! What happened to a good old fashioned book ;)
  • Try Magnesium. I love magnesium taurate before bed. It helps calm me down, and sometimes I'll throw in some melatonin too. I use this magnesium. 

It truly is simple changes like this that can greatly improve our health and wellbeing. 

Top 5 Scientifically Proven Benefits of Vitamin D

Summer's here and that means much more time outdoors absorbing UV rays and Vitamin D. Here's why you should make sure your vitamin D levels are adequate: 

1. Vitamin D protects against cancer. In this study here there is strong evidence that indicates intake or synthesis of vitamin D is associated with reduced incidence and death rates of colon, breast, prostate, and ovarian cancers.

2. Vitamin D reduces inflammation and cytokines. 

3. Vitamin D can help depression, anxiety and mood. 

4. Vitamin D improves sleep quality. Insomnia much? Check your Vitamin D levels. 

5. Lack of Vitamin D contributes to hair loss.

Vitamin D isn't as easy to get in food as we think, so make sure you're spending time outdoors or supplementing. If you chose to supplement make sure you're using Vitamin D3!  Please work with your doctor on appropriate dosing. If you're on a strict vegan diet, you're most likely deficient and will need to work with your doctor to supplement. 

It's your hormones babe!

If you're struggling to lose weight, I am here to tell you it's not how much you work out, and it's not how many calories you count, it's your hormones babe! 

The good news- is that there are many tips and tricks you can implement to reset your hormones and take control of your weight again! 

Also- stay tuned for my Sexy Hormone Reset Facebook group. This group will be a free private community where I share all of my top scientifically proven tricks to biohack hormones and help shed the extra weight! I will occasionally have other health experts join in for LIVE videos as well, and share their knowledge with you! 

Now let's talk about the major hormones involved in your weight. 

  1. Estrogen: causes weight gain when it's too high in comparison to progesterone. This may confuse you if you're menopausal, but you can still have estrogen dominance if you're menopausal because your estrogen might be low, but your progesterone is still even lower. This is why many hormone doctors supplement with natural progesterone cream. Join my group for tips and tricks to fix this! 
  2. Insulin: causes weight gain when you eat sugar and complex carbs because it raises your blood sugar signaling your pancreas to release more insulin. High insulin levels tells your body to hang onto fat and store it instead of burning it! This is why changing your diet is critical to reset insulin resistance! 
  3. Leptin: Similar to insulin, leptin tells the body to hang onto fat and also tells us when we are hungry and to overeat. Many people are leptin resistant and don't know it! Are you overweight? Do you have a very hard time losing weight? Do you have a huge appetite? Then you're probably leptin resistant. To reset leptin there's a specific diet that my all time fav Dr. Jack Kruse created which works wonders! I have implemented this myself as Lyme caused some minor leptin issues for me, and saw a huge difference. I will be working with individuals in my group to help you reset your leptin! 
  4. Cortisol: causes weight gain because it raises blood sugar levels, causes you to crave carbs, and contributes to visceral fat in the midsection. Control your stress! More stress = more cortisol = weight gain.
  5. Thyroid: causes weight gain for several reasons. If you're hypo with a low TSH you will gain weight. Also you may have poor T3 conversion or T3 resistance due to inflammation you will notice weight gain. Thyroid problems won't necessarily show up in blood work unless you work with an experienced thyroid doctor who will take your Free T4, TSH, Reverse T3, Thyroglobulin Antibodies, and Free T3. In my workshop I will be teaching you how you can heal your thyroid with diet and supplements. 

Low Carb / Low Sugar / Paleo / Vegan / Gluten Free but AMAZING COOKIES!

I truly believe life is about balance. Being on such a restricted diet is no fun for anyone, and it can actually tempt you to overeat when you finally do break into that bag of Oreos.

I practice a Paleo / Keto / Vegan diet 99 percent of the time, but I couldn't find a cookie recipe that followed my dietary restrictions. SO- I created a totally GUILT FREE, low carb, low sugar cookie. For all my body builders and KETO loving clients - you can have this cookie without breaking the diet.




  • 2 cups of Almond Flour (This is what makes the cookies low carb and grain free!)
  • 2 Flax Eggs (1 Flax Egg = 1 TBS Flax Seed + 1 TBS water or a little less. You want the egg mixture to be thick like an egg. Mix together and let sit for 3 minutes) 
  • 3 Tablespoons Maple Agave 
  • 1/4 Teaspoon Himalayan Salt 
  • 1 Teaspoon Baking Powder
  • 1/2 C chocolate or dark chocolate chips *Use dark chocolate chips for lower sugar! Promise you won't even tell the difference. Same brand below makes good dark chocolate chips. 


Preheat oven to 350 degrees and line a baking sheet with wax paper. In a small bowl mix together flax seeds and water to make your flax eggs. Let sit for 3 mins. In a medium bowl mix together almond flour, baking powder, salt, maple syrup and flax eggs. Finally, fold in your chocolate chips and form into 1 inch rounds. Flatten the cookies between your hands and transfer to baking sheet. These will not rise like normal cookies, so you have to flatten them before you bake them. Bake for 8 mins and enjoy!  


 These will remain soft, even after a few days! 

These will remain soft, even after a few days! 

How to Increase Your Testosterone

Who doesn't want to be lean and muscular? Lets face it, we all want more testosterone. 

In women, testosterone helps to create a lean and muscular look. It also helps women maintain bone mass, and even contributes to their sex drive. It's anti-aging and helps to improve cognitive function! 

In men, testosterone is obviously very important! If testosterone becomes too low in a male, he may experience excess body fat, fatigue, loss of muscle mass, depression, irritability, and more. 

So how can we increase our testosterone for optimal performance? First, lets talk about things you want to AVOID DOING. 

  • Stress. I say this a lot, but seriously don't sweat the small stuff. Watch your cortisol dudes! 
  • Lack of Sleep. My boyfriend has finally caught onto my preaching of blocking out blue lights, and he's noticing amazing results from it. Take a break from computers and TVS at night. The blue light is scientifically proven to disrupt your brain and the signals that enable you to fall asleep. 
  • Soy. Stay away from it seriously! All that tofu crap is not going to make you skinny chicks, and its actually hurting you more than you know. 
  • Infections. Lyme, or any other chronic infections affecting your HPA axis. 
  • Inflammation. Watch your diet and practice eating an anti-inflammatory diet. I LOVE a KETO diet! And even better, I have a done for you ketogenic program to reset your hormones! 

After you start practicing what NOT to do, you can begin implementing some tricks and tips in my toolbox and watch your body start to change. Here's what you SHOULD DO:

  • Keto Diet. High fat diets can help increase testosterone and reset your hormones. 
  • Boron, Zinc, Magnesium, and Vitamin D3. Take these supplements male or female and your body will say thank you! 
  • DHEA. If you want to supplement with DHEA, please work with me so I can make sure you are not aromatizing your testosterone into estrogen! DIM is a great aromatizing inhibitor! 
  • Curcumin. Not only is it anti-inflammatory, but its proven in studies to help raise testosterone.  
  • Yoga. Great for guys too. Especially because you guys need to take a break from heavy lifting and focus in on your mental health every now and then. Its great for relaxation, lowering your cortisol and resetting your nervous system so your hypothalamus works better, which in turn helps your testosterone! I recommend trying it at least once a week. 




EMFS - What's All the Hype?

Recently, a chronically ill client and friend of mine started experiencing symptoms again. After we ruled out other causes, we narrowed it down to her new neighbors 2.4 GHz wifi. 

What does wifi have to do with her health? Well, most routers emit EMFS that greatly derange the electrical communcation in your body, like your neurons. The famous Dr. Klinghardt believes many of our diseases today titled "Chronic Fatigue Syndrome, and Fibro," could be caused by increased EMF exposure. 

A 2015 study done here, showed that long term exposure to 2.4 GHz can alter the expression of RNA, and concluded that “long term exposure can lead to adverse effects such as neurodegenerative diseases originated from the alteration of miRNA expression.”

So why isn’t anyone talking about this? Mainstream outlets will ignore the proven dangers, mostly because of a major conflict of interest. Most electrical industry companies will deny these claims. A perfect example is the incident where people became sick from their smart meters, which you can read about here

Therefore, it’s imperative we make it our own responsibility to control what we can control. I’m not suggesting we all go live in a bubble, but there are small changes you can make that could protect your health in the long run. I think the safest approach to dealing with EMFS is to be proactive; rather than take a "wait and see" approach. Below I’ll discuss some precautions you can take in detail. 

First, what are the symptoms?

  • Headaches
  • Adrenal Fatigue
  • Hormone Imbalances
  • Sleep Distrubances
  • Fatigue
  • Short term memory loss
  • Changes in brain function
  • Links to Cancer 

What to do?

  • If you're exposed to 2.4 GHz, I would recommend taking L-Carnitine as it provides antioxidant support for nutrients negatively affects by 2.4 GHz radiation. 
  • Hard wire your internet connections. If you don’t want to do that, you can buy a router protector. I use this one.

  • Use an EMF shield on your phone and computer.

OR BEST ADVICE YET! Take a digital detox. 


Why Stress & Hormone Imbalances = Weight Gain

We all know that stress is bad. Stress raises your cortisol. But did you know that a prolonged rise in cortisol will steal your progesterone? In addition, estrogen and testosterone can also become depleted by the constant demand for cortisol over a longer period of time.

So you're stressed. Who isn't? Work has been really tough, not to mention the hour commute and traffic you deal with daily. Add 3 points to your "Cortisol Bucket." You miss a deadline, a sale, or lose a client. Add 3 more points to your bucket. And just your luck, you also get into a fender bender on the way to work and miss the biggest meeting of the year. Add 3 more points. At this point, the daily life stresses many of us face would have already overflowed our bodies with cortisol. 

Our bodies were not made to deal with this much stress. Over time, the adrenal glands will run out of out the “back up” needed to make cortisol and adrenal fatigue sets in. So what does the body then use to produce more cortisol? It steals the very hormone that regulates menstrual cycles, aids the body in PMS symptoms, helps with fat burning, acts as a diuretic, keeps your blood pressure stabilized, and keeps androgens in check. It steals Progesterone.

Once the body has converted its progesterone to cortisol, it leaves us in an unbalanced state that many refer to as “estrogen dominance,” when really I think it should be called low progesterone in relation to estrogen. It’s not that we need to lower estrogen, its that we need to raise our progesterone.

The Solution?

1.     Control your stress. Keep in mind stress can be physical, mental and emotional. Get enough sleep, resolve any mental and emotional blocks, and try to stop sweating the small stuff.

2.     Keep progesterone levels up by using a natural transdermal progresterone cream

3.     If you find you’re still stressed, consider taking an adrenal supplement or herb.

4.     Eat healthier! Eating cruciferious veggies like cabbage, broccoli, cauliflower everyday can help with hormonal imbalances. 


The MTHFR gene is a genetic mutation that researchers believe 30 - 50% of the population may carry. The two genetic MTHFR mutations most talked about are:

  1. MTHFR A1298C *I have this mutation
  2. MTHFR C677T

With a defective MTHFR gene, your body no longer carries the instructions to make an enzyme that converts B9 into its active form. This means if you carry this gene, you have a reduced ability to convert folate into its active form your body can utilize. 

This enzyme is also important for converting homocysteine into methionine. Without the enzyme, homocysteine levels rise in the body which is associated with a variety of health issues including: inflammation, strokes, heart disease, depression, anxiety, cancer, infertility, impaired ability to detox and more. 

So- wouldn't you want to know if you carried this gene? If you do, you want to steer clear of environmental toxins as much as possible. 

Therefore, its imperative that you have your doctor check your homocysteine levels. (Just ask for a blood test and email me results). High Levels are are associated with methylation issues and folate deficiencies. I also check for high MCV. In short- a folate or even b12 deficiency increases your MCV. If we know your levels, we can work together to reduce your homocysteine, improve methylation and optimize your health. 

Why you Should Avoid Pesticides

Pesticides are great at repelling pests from our produce, but at what cost to your health? Pesticides destroy your good gut bacteria, disrupt your hormones, and create inflammation. That's not all, the toxic chemicals are also linked to many diseases.

  • More evidence is surfacing that pesticide exposure is linked to infertility and birth defects. See 2015 report in Environmental Health Perspectives
  • In Frontiers in Cellular Neuroscience, it shows that pesticides have a direct role in the development of neurodegenerative disease such as Alzheimer's and Parkinson's. Pesticides create oxidative stress by "increasing the production of ROS and/or deregulating the antioxidant enzymes promotes the formation of protein aggregates such as Tau, Aβ or α-syn. This in turn overwhelms the degradation systems, and produces the activation of the glia inducing neuroinflammation, a process that per se increases the generation of further oxidative stress leading to a self-perpetuating cycle, and finally to neuronal loss of specific brain region such as the hippocampus and cerebral cortex in AD and substantia nigra in PD."

  • Pesticides can cause cancer. In a 2016 report in the Ecologist, exposure led to uterine cancer in rats. In a 2015 study published in The Science of Total Environment, pesticide exposure was linked to breast cancer.

  • Exposure linked to Type 2 Diabetes. See 2014 report found here.

Take the time to do your own research and understand the health implications you could possibly face if you chose not to avoid pesticides. 


Eat Butter to Burn Fat and Gain Muscle!

Well- kind of.

I'm talking about Ketosis. Ketosis is a powerful way to burn fat, lower insulin levels, gain muscle and reduce inflammation. To enter into ketosis you need to be eating a VERY low carb, high fat diet. Think Paleo and Kerrygold Butter (unsalted, per Dave Asprey!) combined! Sounds weird right? All our lives we were told not to eat fat, but more and more studies are proving the benefits of high fat diets.

How does ketosis work? In simple terms; when you stop eating sugar and carbs your body runs out of glucose right? Well when your body has no more glucose, you start to produce molecules called Ketones in your liver. When ketosis sets in your body will use your stored fat as energy instead of glycogen.

Here's an example of what I eat when I am practicing ketosis:

  • Breakfast: Black Coffee + TBS Great Lakes Collagen Protein Powder + TBS Kerrygold Butter + splash of MCT oil all blended into a frothy delight! And a protein shake of choice. 

 If you're a male, skip the collagen protein powder. You'll enter into ketosis quickly if you fast until 12:00pm or lunch time when you have your first meal. The protein powder is for women's fragile hormones. 

  • Lunch: Chicken salad + MCT oil. 

MCT oil helps your body get into ketosis faster.

  • Dinner: Salmon with Kerrygold Butter + steamed broccoli topped with butter.

Before trying a ketosis diet, please work with a professional. If you'd like more information on weight loss and ketosis please schedule a one on one consult.