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You know those moments when you learn something and you just sit there thinking… wait… what? That was me when I learned about William Stewart Halsted , one of the doctors who helped shape the modern medical training system at Johns Hopkins Hospital. Halsted helped create the hospital residency system, the model where young doctors train for years inside hospitals working incredibly long shifts. In fact, the word residency comes from the idea that doctors practically lived at the hospital. At the time, this was considered groundbreaking. The idea was that the more hours a doctor spent in the hospital, the better they would become. But then I learned something that completely stopped me in my tracks. Halsted became addicted to cocaine while experimenting with it as a surgical anesthetic in the late 1800s. Later, he developed a dependence on morphine as well. And when I first learned that, my reaction was basically… wait… what?! No one raised their hand and said, “Hey maybe the guy running on cocaine and no sleep shouldn’t be designing the training system for doctors?” Instead, the culture that came out of it was doctors working around the clock, barely sleeping, pushing through exhaustion like it was some badge of honor. And we all just accepted that as normal. Like that was the gold standard of dedication. But if you think about it, it makes zero sense. You can’t take care of other people if you’re completely depleted yourself. It’s like the announcement on the airplane. Put your oxygen mask on first before helping someone else. Maybe the real lesson here is that taking care of yourself isn’t selfish… it’s actually the smartest place to start. How Did We Get Here? Around the same time, powerful philanthropists like John D. Rockefeller helped fund the restructuring of medical schools after the Flexner Report . Medical education became more standardized and science based, which helped eliminate poorly run schools. That part was a good thing. But it also pushed medicine heavily toward: • pharmaceuticals • surgical intervention • treating disease after it appears From my point of view, it gradually created what many people now call a “sick care system.” A system that is incredible in emergencies, trauma, and surgery… but not always focused on helping people stay healthy in the first place. What I See From Behind the Chair This is where my perspective comes in. When you spend decades working closely with people, you start noticing patterns. Hair. Skin. Eyes. Energy. Your body tells a story. And I see it every single day behind the chair. Sometimes someone sits down and you can immediately tell something is off. The skin looks dull. The hair looks fragile. The eyes look tired. Lately I’ve noticed something else too. People using the newer weight loss drugs often look… different. The skin can look gray. The face can look more hollow. Sometimes the skin looks looser and more aged. To me it looks like a trade off. And personally? No thank you. I would rather learn how the body works and support it naturally than shortcut the system and pay the price later. Your Body Isn’t a Mystery Here’s something I say to clients all the time. You know how your phone works. You know how your car works. You know how to update apps, troubleshoot devices, and figure out new technology. But your own body? The most advanced system you will ever live in. Most people were taught about the body in school, but not the parts that truly matter for everyday health. We memorized diagrams and body parts, but we weren’t really taught how this incredible system works together to keep us alive and well. The truth is, we are living, breathing organisms, and everything in the body is connected. Muscles support and feed the bones, and bones provide important nutrients the body needs to stay strong. The food we eat isn’t just calories. It becomes nourishment that feeds the cells that make up every tissue in the body. When you start to understand that connection, you begin to see your body differently. It isn’t something separate from you. It’s a system that responds to how you move, how you eat, and how you care for it every single day. People Didn’t Always Look This Sick When you look at photos from the 1950s, 60s, and 70s, something stands out. People just looked… healthier. Stronger posture. More natural muscle tone. Clearer skin. Why? Because people moved their bodies more. They walked more. Worked with their hands more. Sat less. And while food was never perfect, the chemical load in our food supply was nowhere near what it is today. Your body has natural detox systems. But they rely heavily on movement to keep everything flowing. Today we have the opposite situation. People sit for hours. Meanwhile the body is dealing with more chemicals, more processed foods, more stress, and less physical activity. The result? The body gets sluggish and overloaded. Movement Is Medicine Movement is not just about exercise or looking fit. Movement: • improves circulation • supports detox pathways • strengthens muscles that protect the spine • supports metabolism • improves mood and brain function Your body was designed to move all day long. Not just for one hour at the gym. Walking. Stretching. Squatting. Reaching. Carrying things. These simple movements keep the body functioning the way it was designed to. The Good News The beautiful thing about the human body is that it wants to heal. When you support it with: • movement • real food • good sleep • stress management things begin to change. Skin improves. Hair becomes healthier. Energy comes back. Not because of a quick fix. But because you gave your body what it needed all along. And honestly? That’s knowledge worth having. ✨

Acne—the ultimate skin betrayal. You’re probably piling on every serum, cream, and potion, thinking you’ve got it covered, but meanwhile, your gut’s like, “Uh, hello?!” Turns out, the gut and skin are ride-or-die partners. If your gut’s out of whack (fancy term: microbiome imbalance), it can set off inflammation, not just in your stomach, but all over—including your skin. Cue those uninvited pimples. Think about it: that pizza you devoured? Might be the mastermind behind today’s forehead breakout. Or, that round of antibiotics you took last winter? Could’ve wiped out your good gut bacteria, leaving the gates open for acne-causing inflammation to sneak in. So, what’s the fix? Look inside—literally. A gut-friendly diet loaded with probiotics (fermented goodies like kimchi, yogurt) and prebiotics (garlic, bananas) will help, plus cutting back on sugar and processed junk. Throw in some gut-supporting supplements like digestive enzymes, and you’re giving your skin a better chance from the inside out. Skin 101: Let’s get nerdy for a sec—your skin is the largest organ, clocking in at a hefty 22 square feet. It’s not just there to make you look good; it protects, regulates, and detoxifies. It’s made up of three layers: the epidermis (outer), the dermis (middle), and subcutaneous tissue (deepest). Acne likes to start its drama deep in the dermis, where your oil glands pump out sebum. When too much oil mixes with dead skin cells, they form a plug. Add bacteria (*P. acnes*) to the mix, and boom: inflammation, redness, and that dreaded breakout. Topicals are great, but if your gut is a hot mess, they’re not enough. Gut health, hormones, and stress can set off internal inflammation, which pushes acne to the surface. It’s all connected. And while you might want to go full diet detective, don’t stress too much. Extreme food policing can actually trigger acne, thanks to our old friend cortisol (the stress hormone). Instead, focus on balance—because, honestly, no one is breaking out over a slice of bread. Eat for Your Skin: Here's where the real magic happens! 1. Fatty Fish: Omega-3s reduce inflammation and help build a healthy skin barrier. Salmon, mackerel, or sardines? Yes, please. 2. Avocados: Full of vitamins C and E to keep skin glowing and combat oxidative stress. 3. Nuts & Seeds: Packed with omega-3s and zinc, both inflammation fighters. 4. Sweet Potatoes: Beta-carotene to reduce oil production and promote healthy skin turnover. 5. Leafy Greens: High in antioxidants to detox the body and lower acne-triggering inflammation. 6. Green Tea: Contains EGCG, which cuts sebum production and calms inflammation. (Then use the discarded tea bag over the troubled area! It’s a two for one solution!) 7. Berries: Rich in vitamin C to help fight free radicals and repair skin. 8. Fermented Foods: Probiotics in yogurt, kimchi, and sauerkraut support gut health, which is crucial for clearer skin. ( I love this Kombucha drink . I get it at Aldi, but other supermarkets should have it! Try out different kinds and remember to always check the ingredients!) To make life easier (because who has time to stress over food?), I recommend the 21 Day Fix—a simple way to build healthy eating habits and get all the gut and skin benefits you need without the guesswork. Check out my blog on it for all the steps! Oh, and aloe! This overachieving plant soothes your gut and your skin. Aloe aids digestion, reduces inflammation, and can seriously cut down on acne flare-ups from the inside out. And yes, I wrote a blog about that too— check it out ! Alright, time to kick those toxic skincare products to the curb! Your skin deserves better, and trust me, when you ditch the junk, you’ll see the difference. A lot of OTC cleansers and toners are filled with harsh chemicals that strip your skin’s natural oils, messing with your acid mantle. What’s that? It’s a protective layer on your skin made of oils and sweat, with a slightly acidic pH that keeps the bad stuff (like bacteria and pollutants) out while locking in moisture. When that mantle gets damaged, say hello to irritation, dryness, and—you guessed it—more breakouts. To keep your skin happy and thriving, you need to use gentle, pH-balanced products that work with your skin, not against it. And that’s why I’m obsessed with Riman Incellderm Skincare! This stuff is next level. It all starts with Byoungpool, a powerhouse plant known in Chinese medicine for its wound-healing properties. Incellderm takes it up a notch, growing this hero ingredient in living lava water (yes, you read that right) and using raw, fresh botanicals instead of dried ones like other brands. That’s what makes it stand out! Incellderm doesn’t just sit on the surface—it gets deep into your dermis, thanks to some seriously cool science that delivers healing molecules right where they’re needed. And yes, you might go through a quick detox phase, but hang tight! It’ll only last a few days, and it’s crucial to keep your hands off your face during this time. I know it’s tempting (we’ve all been there), but trust me, it’s worth it. After a month of using Incellderm twice a day, your skin will be glowing like never before—think glass-skin vibes. Bottom line: take care of your gut, nourish your skin with the right stuff, detox your routine, and let the magic of Incellderm work its wonders. You’ll be on your way to clear, radiant skin in no time! Stay strong, stay glowing! Incellderm Acne Protocol Experience Riman Explore Riman Blog Check out this great book with lots of skin tips! Clean Skin From Within *As an Amazon Associate I earn from qualifying purchases.

This is one of those conversations that comes up all the time when someone is sitting in my chair. We’ll be talking about skin, hair, or recovering from being sick, and I’ll ask, “Do you ever make bone broth?” Usually I get a look like… isn’t that complicated? It’s actually one of the simplest and most nourishing things you can make. And once you understand what it does for the body, it makes sense why every culture relied on it. I regularly make both chicken bone broth and beef bone broth, and I use them a little differently. Why Bone Broth Is Different From Regular Soup When bones cook slowly, the collagen, minerals, and connective tissue break down into the liquid. That liquid becomes rich in gelatin, amino acids, and minerals the body can immediately use. This is very different from boxed broth, which is mostly flavored water. Real bone broth contains the building blocks your body uses to repair itself. It helps support: • joints and connective tissue • gut lining and digestion • skin elasticity and hydration • hair strength • immune function When you refrigerate it and it turns into a gel, that’s collagen. That’s what you want. The Gut–Skin Connection This is something I talk about often, because you can see it show up in real time. Your gut lining controls how well nutrients are absorbed and how inflammation is regulated. When the gut is irritated from illness, antibiotics, stress, or poor nutrition, inflammation increases and nutrient absorption decreases. That can show up as: • dry or inflamed skin • breakouts • hair thinning • slower healing Bone broth contains gelatin and amino acids like glycine and glutamine that help support and repair the gut lining. When the gut improves, the skin and hair often improve too. You’re supporting the body at the root. How I Use Chicken Bone Broth I make mine using an organic, antibiotic-free whole chicken. That matters, because whatever is in the animal ends up in the broth. After it cooks, I remove the bundle and do the tedious but worthwhile task of picking all the meat off the chicken  (and most times my husband does it!). I store that meat in a glass container in the refrigerator. That alone becomes multiple meals. Most often, I use it to make homemade chicken noodle soup using my Durham wheat pasta egg noodles. So I’m not just making broth to drink, I’m making broth and preparing meals at the same time. It’s efficient, nourishing, and nothing goes to waste. How I Use Beef Bone Broth I also make beef bone broth using marrow bones from my grocery store. Marrow bones are especially rich in minerals and collagen, and the broth has a deeper, richer flavor. I usually drink beef broth on its own, almost like tea. It’s especially good when you want something warm and nourishing but don’t want a full meal. Sometimes I’ll add quinoa and broccoli directly into the broth and turn it into a simple soup. And just like that, it becomes another complete, nutrient-dense meal. One batch supports you in multiple ways. Why Each Ingredient Serves a Purpose Each ingredient contributes to the healing value. The bones release collagen, gelatin, and minerals that support joints, gut repair, and connective tissue. Apple cider vinegar helps pull those minerals from the bones so the body can absorb them. Garlic supports immune health and tissue repair. Onion, carrots, and celery add minerals and supportive plant compounds. Peppercorns help support digestion. Salt provides essential electrolytes. Everything works together to create something deeply nourishing. How I Make My Bone Broth I keep it simple. I place the whole chicken (or marrow bones), onion, carrots, celery, garlic, peppercorns, and salt into a large piece of cheesecloth and wrap it into a bundle. This keeps everything contained and makes removal easy. I place the bundle into the Instant Pot, add two tablespoons of apple cider vinegar, and fill it with water. Then I cook it on high pressure for 1.5 hours for chicken and 3 hours for beef bones and allow it to release naturally. Once it’s done, I remove the bundle, pick the chicken meat and store it in glass containers, and pour the broth into mason jars. After it cools in the refrigerator, it gels. That’s how you know it’s rich in collagen. If you don’t have an Instant Pot, you can simmer it gently on the stove for 12 to 24 hours for chicken, or up to 48 hours for beef bones. It Becomes a Simple, Daily Support Some people drink it daily. Some use it for soups. Some cook grains in it. For me, it’s both nourishment and preparation. One batch becomes broth to sip, soup to eat, and meals ready in the refrigerator. It’s one of the simplest ways to support your gut, immune system, skin, and overall health. And it all starts with bones, water, and a little patience.🫶🏻 Food Revolution- Is Bone Broth Good For You? Food Revolution-How to Cook: How to Make Bone Broth?

Lately I’ve been into making my own things for myself and my family. So it only made sense to make food for my best girl! 🐶 I’ve been feeding her this homemade blend since February 2024, and let me tell you—the results are wild! Within a week, she was bouncing off the walls with energy, and by the 4-week mark, her fur stopped shedding. And she’s a seriously fluffy girl! We’re talking hairballs everywhere, and one touch would leave your hand covered in fur. But now? Not anymore!!! 😍 Whenever I take her out, she gets showered with compliments on her fabulous fur! Makes me proud, especially since I’m the one behind the magic. 😆 Yep, I became a YouTube-certified groomer! Lol. And guess what? I’ve realized she doesn’t need a grooming session every 4-5 weeks anymore. We’re living wild and stretching it to 6-7 weeks now! This food is helping her skin! For me, this is a true testament-When you eat better, your skin is better! For animals and people! I know, I know—it can be tough to squeeze in time to make yet another meal, but trust me, it's totally worth it! Let me share my no-fuss method that keeps cleanup to a minimum. I rely on my trusty Instant Pot and a cast iron pan to get the job done. Here’s how it goes: First, I cook the sweet potatoes in the Instant Pot. Once they’re done, I take them out, leave the same water in there, and just add a bit more along with some brown rice and quinoa. When the rice mix is ready, I toss in a family-size bag of thawed peas, carrots, and green beans (which I let thaw in the sink beforehand). While that's sitting, I peel the sweet potatoes and put them back in the pot. Meanwhile, I’m over at the stove cooking up some ground turkey in the cast iron pan. Once it’s browned, I drain it and add it to the Instant Pot. Then I cook up the mushrooms. Finally, I mix everything together for 3-4 minutes to get it good and blended! After that, I let it cool for a couple of hours on the counter before dividing it into three containers , labeling them with the date. One goes in the fridge, and the other two head to the freezer. Voilà! Dog food prepped for 4.5 weeks. I’m only making her food once a month! And here’s the kicker—it only costs me $30 to make this healthy, homemade food for my fur baby. Just to compare, one week of The Farmer’s Dog brand costs the same $30! I did my homework. Plus, there are so many other recipes to try. I experimented with chicken, beef and beef liver, but she seems to thrive on the ground turkey. And bonus- the turkey is a denser protein. Just a heads-up, though—I learned that too much chicken liver can cause a vitamin A toxicity, so I only add it every other batch. Definitely something to look into. Now, I feel obligated to say, “ask your vet,” but honestly, I think you can figure this out yourself. You just need to educate yourself a bit, and you’ll be good to go! So, do some research and play around to see what works best for your pup! And as for finding the time? I usually pick an early Sunday morning, and once I get going in the kitchen, I’m able to multitask while the Instant Pot does its thing. It’s easier than you think! And to help keep your pet’s tummy free of parasites, sprinkle 1 TSP of pumpkin seeds over the food and feel free to give up to 4 TSP of pumpkin seeds a day! I should also mention that I add a little extra nutritional support to her routine. I bought Badlands Ranch Superfood Complete , and every evening she gets about ½ cup on the side. Now, that’s not the recommended amount, but hey… this stuff isn’t cheap! 😂 Between her homemade nutrient-dense meals and this little evening boost, I feel pretty confident she’s getting a nice variety of nutrients. Plus, she loves it. At this point it’s basically her nightly treat. And she gives me a hugs!💕

The global beauty industry is worth over $500 billion, but a lot of the products we trust to make us look good are filled with chemicals that can harm us. From cancer-causing ingredients to endocrine disruptors, it’s shocking what gets a pass. The ugly truth? Many beauty products promise to make us look better, but at what cost to our health? We’ve been sold the idea that beauty comes in a bottle, but real beauty—the kind that radiates from within—starts with how we take care of ourselves. A healthy diet and lifestyle don’t just give you glowing skin and luscious hair; they also build confidence and vitality that no product can replicate. The beauty industry thrives on making people feel like they’re not enough. Just like the pharmaceutical industry profits from sickness, the beauty industry profits from insecurity. But true beauty can’t be bought—it’s cultivated through nourishing your body from the inside out. When you fuel yourself with nutritious foods, stay active, and take care of your mental well-being, your natural beauty shines brighter than any makeup could. The harsh reality? Many of the mainstream products we slather on our skin every day contain toxic chemicals. The FDA doesn’t have much power to regulate personal care products, and most chemicals used in beauty products aren’t required to undergo safety testing in the U.S. That’s why you’ll find ingredients banned in other countries still in our products. It’s a wild west of unregulated chemicals, with us as the guinea pigs. But there’s hope. The Environmental Working Group (EWG) has created the Skin Deep database , a helpful tool to find beauty products made with safer, non-toxic ingredients. If you want to avoid harmful chemicals and nourish your body with the good stuff, start there! Real beauty comes from within, and it’s not just about looking good—it’s about feeling good, too. Choose products and practices that enhance your natural radiance and help you live a healthier, happier life. Beauty: The Ugly Truth What I’ve witnessed over the last 20 years in the beauty industry has me seriously feeling sad. I, too, fell victim to the “beauty standard” telling us we had to look a certain way. As a beauty professional, I was literally trained to "put my face on" before walking into work. A natural appearance? Oh no, not really encouraged. That was the early 2000s for you. But now, things seem to be shifting, and we’re embracing the whole “natural look” thing—even if it’s using a ton of makeup to look like we’re not wearing any. We’ve created this idea that applying makeup to look like we’re not wearing makeup is a win for natural beauty. Isn’t that defeating the purpose? It should be about taking care of your body—because, you know, skin is your largest organ—and most of us don’t treat it so well.  I mean, if you keep eating processed junk and not hydrating, it’s gonna show up on your face eventually. That’s why the skin isn't doing so great and I constantly talk about what we are eating! It’s all connected! But hey, I digress… Being a natural kind of girl in the beauty industry wasn’t easy. First off, I never liked how makeup felt on my face—and there was always a breakout waiting to happen. So I stuck to the bare minimum. Naturally, I was always getting “talked to” about my makeup or lack thereof. People in the industry would insist on doing my makeup, saying things like, “Your eyes are gorgeous, but if you did this, they would look like…” And cue the self-doubt. So what did I do? Like most of us, I turned to things like eyelash extensions (even though, fun fact, they should only be for special occasions). Let’s be real for a second—our eyelashes serve a purpose, like keeping dirt and debris out of our eyes. But wearing extensions too long? You risk permanently damaging the follicles. I’ve seen it happen! And it’s not just lashes. I’ve seen women with actual bald spots on their scalps from overusing hair extensions, literally pulling their hair out and damaging their hair follicle. It’s heartbreaking as a stylist to see it.  Because they come to me for help and even when I explain, they just aren’t hearing me. Vanity is clogging their ears. I feel so much empathy for those women. While I didn’t destroy my hair with extensions, I experienced hair loss from my breast implants. So I know firsthand how the pursuit of “beauty” can really take a toll on your body. It’s one of those things no one warns you about until it’s too late. In hindsight, I think I dodged some serious bullets by being busy with kids when all the new “beauty” trends were exploading. But since I was so immersed in the industry, I still ended up trying everything. It felt like being in the middle of a constant competition, with everyone around me chasing a specific image, like we were all living in some kind of reality show. I got swept right into that celebrity-obsessed mindset. And the result? I watched relationships—mine and others—fall apart left and right, as vanity completely took over sanity. No one talks about that side of it—the pressure, the constant chase to meet unrealistic standards. It was traumatic for me, and I know I’m not alone in feeling this way. We’re conditioned to believe that if we don’t look a certain way, we’re not enough. And if we achieve that “perfect” look, it will somehow elevate our status or self-worth. But at what cost? Our health and well-being are paying the price. It’s time we take it down a notch, because this obsession with appearances is doing more harm than good. I’m speaking up now because what’s happening in the beauty industry is truly heartbreaking and ugly. I’ve been in it, lived through it, and learned the hard way. I was always first in line to try every new skincare procedure or follow whatever was deemed “beautiful” at the time. And I paid the price—literally, with my health. I watch other women go through the same thing, getting sick without even realizing why. When I finally figured out what was behind it all, I started sounding the alarm! Now, I’m writing this because I can’t keep watching it happen to others. My friends are still suffering, and so many people are unknowingly harming themselves. The chemicals we’re consuming—both in our skin care products and food—are hurting us, and I’ve see the consequences firsthand and I’ve personally experienced them. I’ve always believed in the “less is more” approach, but I got sucked into what the industry told me beauty was. And the further I went, the further I moved away from what beauty truly is. Cosmetology is about the art and science of enhancing the skin, hair, and nails. It’s about improving, not destroying. But now? We’ve gone so far out of control that what we call "beauty" is literally damaging our body! I see it every single day. And I can’t unsee it anymore. It walks right into my salon, sits in my chair, and I joke, “Welcome to my office!” Lately, I’ve been saying that I have my PhD—Professional Hair Dresser, that is!😂 But real talk, the things I’m seeing are way more serious than just a bad haircut. In April 2024, I stumbled across something called The Food Revolution and let me tell you—what I learned was everything I’ve been I’ve been figuring out on my own for years. It shook me to my core. Everything I’ve been diving into since 2022 was right there, backed by doctors and science, finally articulating what I knew deep down but couldn’t always put into words. Now, I feel this urgency to share it with you. Seriously, this is why I started this blog! I encourage you to check out documentaries on the chemicals and food going into our bodies. Plus, it might help you see that I’m not just some crazy person yelling into the void. Haha! I know I can come off a bit intense, but that’s because this is a life-or-death issue—not just for you, but for your kids, your loved ones, and future generations. If you're like me, you only want the best for the people you care about, right? We all need to take a serious step back, slow down, and face the truth: we’re literally killing ourselves. And guess what? Science is proving it! The chemicals in our food and beauty products are destroying our metabolic health. Once you dive into the facts, it’s impossible to look the other way. I mean, how could you not want to change when the evidence is staring you right in the face? There’s a solution to feeling better, living better, and it’s right there within reach. Yet here we are, letting others dictate our health while handing us prescriptions loaded with side effects, or distracting us with a hair color to make us look “younger,” or a face full of Botox, fillers, lashes, tattooed makeup, regular makeup, hair extensions... You see where this is going, right? And believe me, I went all in on it. But now, I’m back—back from the dead, and I can’t yell loud enough to warn you! The truth is, our bodies are designed to heal themselves, but when we keep poisoning them, they’re going to fight back—and spoiler alert, you’re not going to win. Your brain and gut will revolt in the worst way possible- Inflammation. Like I said, I’ve been in the beauty business for 20 years, and let me tell you—it’s a vicious cycle. We’re poisoning ourselves over and over, and it’s never going to stop until we wake up and recognize the harm we’re doing. At the end of the day, we’re just trillions of cells trying to shed, renew, and heal every 28 days. But when we don’t give our bodies the chance to do what they’re designed to do, healing never happens. We just stay stuck in this loop of damage. Let me break it down for you—beauty trend after beauty trend, I’ve seen it all. And I’m including diets in this, too, because there’s this constant pressure to be “skinny” or “thin” as if that’s the ideal. But here’s the truth: healthy is the way to go. Forget the toxic standards; focus on taking care of yourself in a way that actually promotes real beauty—from the inside out. I see it over and over in my salon chair—women chasing these unrealistic beauty standards. And honestly, I just want to shake you and shout, “Wake up! You’re killing yourself... and for what?!” Seriously, ask yourself that question. It is for something that doesn’t care about your well-being just the bottom line. I’m here to tell you: embrace your features! Love the skin you're in. Take care of it. Use products without harsh chemicals and limit the chemicals you do use! I didn’t write this to push products on you, but I do want to share that I’ve found some amazing, natural skincare that can truly transform your skin. If you're looking to heal and glow without slathering on layers of makeup, check out the skincare tab and start your journey to healthier, glowing skin—without the chemicals! And who knows, maybe I’ll even inspire you to take it a step further—let those grey hairs grow in like I did and fully embrace who you are… I mean, let’s be real, we’re just trillions of cells doing our best not to shed off too soon! xoxo. much love.

Food doesn’t discriminate. It doesn’t care what color your skin is, who you love, how many zeros are in your bank account, or if your moral compass is slightly… wobbly. Food, real food—the nutrient-dense kind—doesn’t pick favorites. It’s for everyone. Yet here we are, not eating food but lab-concocted chemicals disguised as meals. And we wonder why our health is spiraling. It’s easy to get distracted by everything happening around us and overlook the bigger picture of what’s actually affecting our health every day. Meanwhile, communities that stay closely tied to the land, like farmers and the Amish, have never really lost sight of it. They’ve continued to value real food and traditional ways of living that support the body instead of working against it. Let’s face it: the government has a habit of sticking its nose where it doesn’t belong, and when it comes to our health, we’ve let them meddle way too much. They’re poisoning us with what’s allowed on our shelves and in our schools, while heart disease, Type 2 diabetes, and even Type 3 diabetes (yes, that’s real) are running rampant. Every day, I work with people as a beauty professional, and let me tell you—skin is the window to what’s happening inside our bodies. What goes on the outside is a direct reflection of what’s happening in our gut. Even little old hairdresser me has connected the dots: our biggest health problems are stemming from the garbage we’re calling “food.” So stop. Take a breath. Think. Do you want to die an early, miserable, chronically ill death just because convenience tastes good for five minutes? Harsh, maybe. But sometimes the truth is uncomfortable. It’s time to stick it to the man. If we get healthy, we get out of the system. We get to live our lives with energy and joy—and we show the powers that be how we deserve to be treated. Like that old song goes, “We’re not gonna take it! No, we’re not gonna take it!” Getting healthy is the ultimate act of rebellion. Healthy is the new punk rock- so let’s rage against the processed machine, one kale chip at a time. Lifestyle Medicine Food Revolution Summit 2024 Timeless Princliples of Healthy Traditional Diets

The Origins of Homeopathy When you sit in my chair long enough, the conversation almost always turns to health. Clients will ask what I’m reading, what I’m learning, or how I started studying natural healing in the first place. That story usually begins with Samuel Hahnemann. Hahnemann was a German physician and the founder of homeopathy. Grounded in the principle that “like cures like,” homeopathy emerged as a transformative approach to healing under his leadership. Disillusioned with the aggressive and often harmful medical practices of his time, Hahnemann began searching for a gentler and more effective way to treat illness. His work led to a system of medicine that focuses on stimulating the body’s natural healing response rather than suppressing symptoms. Today, his legacy continues through practitioners and individuals who seek treatments that work with the body instead of against it. When Medicine Lost Its Way In many ways, I understand the frustration that led Hahnemann to question the medicine of his time. I have become disillusioned with many practices within the modern medical and pharmaceutical industries that often seem to manage symptoms rather than address the root causes of illness. We see it everywhere. Medications are prescribed quickly, often leading to side effects that require yet another prescription. It can feel like an endless cycle. What makes this especially frustrating is that many of the foundations of health are often overlooked. Nutrition, lifestyle, and daily habits play enormous roles in how the body functions. Yet these topics are rarely the starting point in conventional care. Instead of teaching people how to support their health, the system often focuses on treating problems after they appear. Listening to Real Stories Through years of working with clients and listening to their stories, I have seen how discouraging the healthcare experience can be for many people. Some feel dismissed or rushed through appointments without their concerns truly being heard. These conversations have only strengthened my desire to help people understand their bodies and learn how to support their health in practical, everyday ways. This is why I sometimes refer to our healthcare system as a “sick-care system.” When we think about true health, we shouldn’t immediately picture joint pain, gut issues, fatigue, skin problems, or chronic discomfort. Health should feel like balance, energy, and resilience. Yet many people have come to accept constant symptoms as normal. Healing Happens in Layers As you begin your own journey toward better health, imagine peeling an onion, layer by layer. Often it involves removing the habits, foods, and exposures that are working against the body and replacing them with things that support it. For many relatively healthy people, learning how the body works and becoming more mindful of nutrition, movement, sleep, and natural approaches to healing can create meaningful change. When the body receives the support it needs, it often begins to rebalance itself in ways that surprise people. There may still be times when conventional medicine is necessary, and that has its place. If you are currently taking prescription medications and your health improves to the point where you want to reduce or stop them, that is when working with your doctor becomes important. As the body changes, medications often need to be adjusted or tapered safely. The more attention you give to how your body responds to the choices you make each day, the more confident you become in caring for your own health. Your body is incredibly intelligent. When you give it the right support, it often knows exactly what to do. If we want something different, we have to start looking at health differently. Join me on a journey of natural healing. I'm here to guide you towards better health and connect you with healthcare professionals who truly make a difference. If you're eager to learn how to care for yourself and your family naturally, check out my scrolling class on where to start! Who is Samual Hahnemann?

This is something I’ve been noticing more and more. Lately I’ve been noticing something everywhere, not just in the salon but out in everyday life. People are walking around in those big medical boots. Naturally, I end up asking what happened. And the answers are almost always the same. “I stepped off a curb.” “I was walking on uneven pavement.” “I tripped.” Every time I hear that, I pause for a second. Because your foot shouldn’t fall apart from stepping off a curb. Something deeper is going on there. The Answer I Learned While Studying Fitness While I was studying for my personal training certification with NASM, the explanation was staring right at me. Foot injuries like plantar fasciitis often happen because the structures of the foot simply aren’t strong enough to handle the stress being placed on them. Your feet are incredibly complex. Each foot contains 26 bones, 33 joints, and over 100 muscles, tendons, and ligaments that work together to support your entire body every time you stand, walk, or run. When the small stabilizing muscles in the feet become weak, the plantar fascia, which is the thick band of tissue that runs along the bottom of the foot, starts taking on more stress than it should. Over time, that stress can lead to inflammation and pain. That’s when someone suddenly finds themselves in a boot after something as simple as stepping off a curb. The Part No One Talks About Enough But there’s another piece of this puzzle that often gets overlooked. Nutrition. Bones, muscles, and connective tissues aren’t just structures. They are living tissues that constantly rebuild and repair themselves, and they rely on nutrients from the food we eat. Minerals like magnesium, calcium, and phosphorus help support bone health. Protein provides the building blocks for muscle and connective tissue, while vitamins and trace minerals help the body repair and maintain these structures. The Mineral Balance Most People Don’t Think About Phosphorus is an essential mineral. In fact, a large portion of the phosphorus in the body is stored in our bones and teeth. The issue isn’t phosphorus itself. The problem is the imbalance that can happen with modern diets. Many prepackaged and processed foods contain added phosphates used to improve shelf life, texture, and flavor. Packaged snacks, processed meats, frozen meals, soda, and convenience foods often contain much higher levels of phosphorus than people realize. At the same time, many people are not getting enough calcium from whole foods. When phosphorus intake stays high and calcium intake stays low, the body still has to maintain mineral balance in the bloodstream. One way it does that is by pulling calcium from the bones. Over time, that imbalance can weaken bone structure. So when bones, tendons, and ligaments start struggling during normal everyday movement, it raises an important question. Are we truly nourishing the body with the minerals it needs to stay strong? Whole, nutrient-dense foods play a huge role in maintaining the strength of the very structures that support us every day, including the bones we walk on. Fixing the Injury vs Understanding the Cause What usually happens after a foot injury? You go to the doctor. They treat the injury. Maybe you get a walking boot. Sometimes physical therapy. In more serious cases, surgery. But very rarely does the conversation go deeper than that. Why did this happen? What made the foot vulnerable in the first place? And what can we do to make sure it doesn’t happen again? Those are the questions that matter. Learning how the body works changes the way you look at health. When you understand that muscles support bones, that connective tissue relies on nutrition, and that movement keeps the body strong, you start to realize prevention matters just as much as treatment. No one is saying you need to memorize every muscle, tendon, or ligament in the body. That’s not the point. The takeaway is much simpler than that. Your body was designed to move, and it needs regular movement to stay strong. Exercise strengthens the muscles that stabilize your joints and support your bones. At the same time, good nutrition provides the building blocks those tissues need to repair, rebuild, and stay resilient. When you combine movement with proper nourishment, you’re giving your body what it needs to handle everyday life, whether that’s walking, bending, lifting, or even stepping off a curb. Sometimes the most powerful health habits are also the most basic. Move your body. Feed it well. And support it so it can keep doing what it was designed to do. 💜 Another way I like to support the body is through homeopathy. Homeopathy focuses on working with the body rather than suppressing symptoms. Remedies are chosen based on the specific symptoms someone is experiencing, which makes it a very individualized approach. For injuries involving the feet, tendons, or ligaments, remedies that are commonly considered include Arnica montana, which is often used after trauma or strain, and Ruta graveolens, which is traditionally associated with supporting tendons and connective tissue. Cell salts are also sometimes used to support tissue health and repair. Two that are often considered for structural support include Calcarea fluorica, which is associated with ligament and connective tissue strength, and Calcarea phosphorica, which is often used to support bones and rebuilding tissue after strain. These are simple remedies many families keep in their home kits. If you’re curious about learning how to match remedies to symptoms and support the body naturally, I teach a homeopathy study group where we walk through the basics together. It’s designed to help people understand how homeopathy works and how to begin using it for everyday health concerns. Because when you start learning how the body works, you realize something important. Your health isn’t just something you hand over to someone else. It’s something you can learn to support every day. 💜 What is Phosphorus ? Exercises for relieving foot pain

Does the idea of ditching drugstore medicine sound a little… scary? You’re not alone. The moment someone hears homeopathy, they either lean in with curiosity or lean back like you just said you use crystals to cure strep throat. And I have cured Strep Throat but not with crystals! (but I do love a good amethyst, just saying! 😆) But here’s the thing: before Tylenol, Motrin, and the entire aisle 6 at CVS took over our medicine cabinets, what do you think people used? Homeopathy. That’s what. First came plants—herbs, vegetables, flowers—used by every culture since the beginning of time to support the body, not just silence its cries for help. Then, in the 1700s, Dr. Samuel Hahnemann took that natural wisdom and refined it into something deeper and smarter: homeopathy. A system of healing that’s been around for over 200 years—and still works today. So what changed? Big Pharma showed up. And now here we are—decades into casually popping Advil for a headache, Pepto for a stomachache, and NyQuil for a sniffle—and we’re finally seeing the damage. Gut issues. Liver strain. Rebound symptoms. Meds that don’t heal anything—they just hit mute. That’s where homeopathy is different. It doesn’t just cover symptoms. It helps your body correct the root problem. And over time—with consistency—that problem doesn’t just shrink… it disappears. Healing Takes Patience Now before you run out, grab a bottle of Arnica 30C, take one dose and say, “Welp, didn’t work”—let me stop you right there. This isn’t a quick-fix culture remedy. It’s not meant to numb you—it’s meant to read your symptoms, like your body is holding up a little “HELP ME” sign in a very specific language. And sometimes that language takes a little practice to understand. If you’re going to try homeopathy on your own, I always recommend starting with 30C remedies. They’re safe, gentle, and incredibly effective when used properly. Sometimes it takes up to three doses to feel relief. And if you don’t? That doesn’t mean homeopathy failed—it just means we need to take a closer look at the symptoms and possibly adjust the remedy. That’s why journaling or symptom tracking can be a total game-changer. You don’t need a doctor to tell you what you feel—especially with the right tools, resources, and support (and yes, some well-placed Googling, when done responsibly). And that’s where I come in. I lead study groups using Joette Calabrese’s Gateway to Homeopathy 1 & 2—the same courses that helped me turn confusion into confidence. If you’re feeling overwhelmed or don’t know where to start, I’d love to guide you. Top Drugstore Swaps You Can Make Today (Yes, Even for Your Kids) Once you get the hang of it, it’s actually fun to start replacing those go-to meds with something that supports true healing. Here are a few of my favorite swaps: 🔹 Tylenol or Motrin 👉 Belladonna 30C – For sudden high fevers with a red, hot face 👉 Arnica 30C + Bryonia Alba 30C – Nature’s Motrin combo for aches, sprains, and pains 🔹 Pepto-Bismol 👉 Nux Vomica 30C – For food poisoning, indigestion, or overdoing it on junk food (pro tip: also great for hangovers!) 👉 Arsenicum Album 30C – For vomiting, diarrhea, and stomach bugs with chills 🔹 Benadryl 👉 Histaminum 30C – For general allergies 👉 Apis 30C – For hives, stings, swelling, and anything hot and red 🔹 Dramamine 👉 Cocculus 30C – For motion sickness or screen-induced nausea 🔹 Neosporin 👉 Calendula ointment – For cuts, scrapes, and skin healing (antibacterial and gentle) 🔹 Sleep aids or melatonin 👉 Coffea Cruda 30C – When your brain is exhausted but won’t shut off 👉 Nux Vomica 30C – For middle-of-the-night wakeups, irritability, or overstimulation 🔹 Antibiotics 👉 Hepar Sulph Calc 200C – For infections or skin issues with pus (yes, this can even help with acne!) 🔹 Headaches 👉 I’ve got a full chart just for that! ✨ Bonus Tip: If all of this feels a little overwhelming, Boiron makes ready-made combo remedies that make it super easy. Look for things like SleepCalm , AllergyCalm , SinusCalm , ThroatCalm and ColdCalm , and even Oscillococcinum (yep, that’s the flu one—it’s a mouthful to say, but it works like a charm!). ✨ Where to Buy These Remedies You can grab many of these remedies directly from the Boiron manufacturer, or of course—Amazon if you need it yesterday. 😅 But if you’re more of an in-person shopper (or just want to browse like you’re treasure hunting), Sprouts Farmers Market has one of the best selections around. Whole Foods also carries several of Boiron’s combo remedies—like SleepCalm, ColdCalm, and Oscillococcinum. Wherever you shop, the key is just getting started. Once you’ve got a few basics in your kit, you’ll be amazed at how often you reach for them. Oh—and Don’t Forget the Pets! 🐶🐱 Here’s something that blows people’s minds when they first learn it: Homeopathy works on animals too. Got a dog with anxiety? A cat with digestive issues? You don’t need a pet-specific version or a fancy dosing chart. Homeopathy isn’t dosed by weight—it’s based on your symptoms. One dose is enough for a toddler or a 90-pound golden retriever. Just like us, animals respond to the right remedy—not the amount of it. It’s gentle, non-toxic, and safe for the whole family—fur babies included. Ready to Take the Next Step? If you’re tired of band-aid solutions… If you’ve felt helpless watching someone you love suffer with the same symptoms over and over… Or if your gut is whispering, “I want to know how to heal naturally,”—this is your sign. You don’t need a medical degree. You just need a little curiosity, some patience, and the right kind of support. And I’m here to help. Join one of my Gateway to Homeopathy group studies , and I’ll walk with you as you learn how to listen to your body, understand the patterns, and confidently care for your family in a whole new way. Too Much Too Fast? No Problem—Start with Cell Salts! If full-on homeopathy feels like a lot right now, I totally get it. Honestly, I didn’t think I’d ever be able to remember all the remedies either— and now? I rattle them off without even looking. So if you want something simpler to start with? Enter: Cell Salts. They’re gentle, easy to learn, and powerful on their own—or when used alongside homeopathy. 👉 Check out my blog on Cell Salts if that feels more your speed. The goal here? To help you feel confident and empowered to care for your home—without defaulting to the doctor every time someone sneezes. Because not every illness needs a prescription. And not every healing journey needs a pharmacy. Let’s make your medicine cabinet a place of healing—not harm. 💛🌿 Check out National Center for Homeopathy —It’s packed with reliable, easy-to-understand resources for beginners and seasoned homeopathy lovers alike. From remedy guides to research studies and educational tools, it’s a great place to expand your knowledge and feel more confident in your natural healing journey. And when you become a member you have access to much more!

For over 20 years, I lived with what I call an invisible injury from my time in the service. On the outside, I looked fine. On the inside, my body had quietly adapted to pain, compensation, and limitation. The way I walked changed. The way I moved changed. And eventually, the way I lived changed too. I did what you are supposed to do. I went to the VA. I followed insurance-based physical therapy plans. I was handed generic exercises with no explanation. No one told me what muscle I was using or why I was using it. It was simply, “Here, do these,” followed by a very long list of things I should never do again. Be careful. Don’t lift that. Don’t move that way. Just manage it. But there was one thing no one ever told me. My muscles could actually heal. That single truth was never presented as an option. The message was always maintenance, management, or acceptance. This is just how it is now. Until one day, I stopped waiting for someone else to fix me. I went off the beaten path and booked an appointment with a holistic physical therapist, paying out of pocket and stepping outside the insurance system entirely. No fancy promises. Just curiosity and hope. In one session, she identified a single muscle that no one had ever mentioned before. One overlooked piece that explained years of compensation, pain, and dysfunction. That moment cracked everything open. She did not rush me. She did not dismiss my history. She looked me in the eye and made me believe healing was possible. And that belief changed everything. For the first time in decades, I felt empowered instead of managed. That experience lit a fire in me. I knew I needed to understand my body on a deeper level, not just to survive, but to actually heal. So I enrolled in a personal training course. Not to push through pain, but to learn what muscles do, how they heal, and how the body adapts when given the right input. The more I learned, the clearer it became. This journey started out about me, but it evolved into something much bigger. It became about helping people living with chronic pain who are told to be careful forever. People who have normalized discomfort as part of aging. People who feel disconnected from their bodies and unsure who to trust. It is for anyone who has ever been told, “This is just how it is now.” Because now I understand not only how the body moves, but how it heals. And that understanding fits perfectly with the work I already do in homeopathy. The philosophy is the same. Heal the root, not just the symptom. Support the body, do not silence it. Trust that the body is intelligent and capable when given the right tools. Movement is medicine. Homeopathy is healing. But I did not stop there. The NASM personal training course opened my eyes even further, especially the chapters on metabolic health and nutrition. That curiosity turned into action, and I signed up for the Nutrition Coaching program. This has been some of the coolest, most empowering information I have ever learned. Honestly, this is what we should be taught in health class. How muscles work. How food fuels healing. How exercise and nutrition keep you alive, functional, and living a chronic pain free life. And this is where the story circles back. Because I’ve shared how I learned to heal, but I haven’t yet told you what I was actually healing from. What I learned in my personal training course was eye-opening. I finally had language for what happened to me. I sustained what is commonly referred to as a runner’s injury. This is an overuse injury that occurs when repetitive impact, running, marching, or load-bearing breaks down muscle tissue faster than it can recover. When not properly treated, the muscles stop absorbing force the way they should, and that force transfers into joints and bones. Over time, this can lead to chronic muscle dysfunction, altered gait, joint instability, and even stress fractures. That was me. I was injured before deploying to Bosnia, but I was never sent for proper care. No imaging. No specialist. I was dismissed because I did not look injured. I was put on profile for three days to wear sneakers instead of boots and given a one-week exemption from physical training. Then I deployed for six and a half months. Walking. Running. Jumping. Carrying gear. Operating heavy equipment. Digging culverts. That is where things truly unraveled. Because I had already been dismissed by a medical professional, I kept my mouth shut and did what any good soldier does. I carried on. Until I could not. One morning, I stepped out of bed for PT and collapsed onto the floor. My muscles and bones could not do it anymore. A bone scan later confirmed a hairline fracture in my hip, and I was placed on medical profile. When we returned to the United States, the world had changed. 9/11 happened the day we were supposed to come home. The pace intensified. The neglect continued. I was still on profile, but I had a job to do. I struggled through. Then the call came that our platoon was deploying to Afghanistan. I was under a doctor’s care at a military base hospital. I told my First Sergeant I was injured. Orders were already in hand. I was packed. No one cared. It was not until my doctor put me on crutches that my injury became visible enough to be believed. While everyone else deployed, I stayed behind to receive care. Instead, the treatment I received made things worse. Many of the medical staff had deployed, leaving the hospital short-staffed, and the providers who remained did not seem to understand what was actually wrong with me. One hundred eighty days later, I was medically discharged from the Army. My records listed painful motion of the left hip, sacroiliac joint dysfunction, bilateral radiculopathy involving the sciatic nerve, snapping iliopsoas with trochanteric bursitis, impairment of the left thigh, and limited hip extension. The diagnoses were there, but the injury had already taken root, and the impact of it would continue to unfold over time. For more than 25 years, I carried the long-term effects of that injury in a body that was once incredibly strong. I believed I could adapt, push through, and simply keep going, trusting that everything would eventually be fine. What I did not yet understand was how deeply that injury would change the way I moved, the way my body functioned, and the course of my life. Until I educated myself. Until I learned personal training. Until I learned anatomy. Until I learned that muscles are not disposable and pain is not a life sentence. And that, my friends, is one of the paths that led me into the health and wellness realm. Not to fix people. Not to promise miracles. But to remind others, the way someone finally reminded me, that healing is possible. I hear it every day in my hair chair- People tell me they do not feel heard by their doctors, and I know that feeling well because I was not heard either. That is why I teach people how to heal from the inside out through intentional movement, metabolic health, and using food and exercise as medicine, with homeopathy offering gentle, supportive pain management along the way. Healing is not about quick fixes. It is about homeostasis. It is about education, trust, and giving your body what it needs to do what it was designed to do. Your body wants balance, it wants to thrive, and it will always find a way, even when pain tries to reroute the system. NASM The Science of Recovery Nutrition for Muscle Repair and Recovery NIH Nutrition and Muscle Recovery Fun video on Muscle Anatomy

For a long time, I didn’t fully understand gut health until my own gut stopped working the way it should. Once I learned how gut imbalances can show up on the skin, in energy levels, and in overall wellness, I couldn’t unsee it. Working behind the chair, I began noticing these patterns in my clients too. That’s when it clicked that this wasn’t just personal, it was something many people quietly struggle with. A couple years ago, when I was at my all-time sickest, I decided it was time to clean up my diet. I didn’t eat terribly, but I felt something wasn’t right. After researching, I leaned into a Mediterranean-style way of eating and focused on real, whole, nutrient-dense foods. That shift helped and I felt better, but I still wasn’t healing the way I expected. I was trying to figure out what to eat and which supplements might help, but it still felt like guesswork. I wasn’t sure about timing, pairing, or what my body truly needed. That’s when I realized I didn’t need more information, I needed guidance. Choosing to work with a registered dietitian who specialized in gut health became a turning point for me. If you’ve never worked with a dietitian before, you might wonder what it’s like. The first visit focuses on learning your story. They look at your health history, symptoms, habits, and goals to understand the bigger picture. From there, you begin building a roadmap for your health instead of chasing quick fixes. The second visit is about feedback. You try their suggestions and share what worked, what didn’t, and what felt realistic. This is where the plan becomes tailored to you. By the third visit, you’re checking progress, adjusting, and sometimes adding supportive tools like specific supplements if they make sense for your body. Then comes a longer period where you apply what you’ve learned and build real-life habits, followed by a check-in to be sure you’re moving in the right direction. One helpful tool a gut-focused dietitian may suggest is a GI-MAP or comprehensive stool test. This looks at what’s actually happening in your gut, including bacterial balance, inflammation markers, digestion, and potential pathogens. Instead of guessing, you get real information that allows support to be more targeted. And yes, gut health includes talking about bowel movements. It might not be glamorous, but it’s informative. The Bristol Stool Chart is a simple tool practitioners use to understand digestion. It’s one way the body communicates how digestion is going. Looking it up can be a helpful step in learning more about your gut. Starting with a quality probiotic under my dietitian’s guidance was another turning point. It helped me understand why certain supplements are used and when they make sense. My nutrition training later deepened that understanding by teaching me about absorption and how the body uses nutrients. That’s when my perspective shifted. More supplements don’t always mean better results. The right supplements, taken the right way and for the right reason, are what matter. For me, support started simply. My dietitian recommended a probiotic to help rebuild my gut. As my digestion improved and my knowledge grew, I added other supports thoughtfully. Today my routine includes a probiotic, liposomal vitamin C, and NAC. Each serves a purpose and was added with intention. I also pay attention to how I take supplements. Some are fat-soluble and work best with meals that contain healthy fats. Timing and pairing matter more than people realize. A good example is vitamin D3 and K2. Vitamin D3 helps with calcium absorption and immune support, while K2 helps guide that calcium where it belongs. They work best together and with food. If there’s one takeaway, it’s that you don’t have to figure it all out alone. The right guidance can save time, money, and frustration. If you’re looking for a registered dietitian, I’ll share the company I personally recommend. They accept many types of insurance and make the process simple. You can click the graphic below to learn more and get started. Your body is always giving feedback. With the right support, you can learn to understand it and make choices that truly support your health.

Your Protein Shake Might Not Be as Healthy as You Think Once I opened the door to learning about seed oils, I couldn’t unsee them on labels. It’s surprising when you realize what we’re unknowingly consuming. Most of us aren’t trying to make bad choices, we just don’t have the full picture. I didn’t either until I started reading labels more closely. I’m sharing what I’ve learned because you deserve to know what you’re consuming. Once you have the information, your choices are your own, but at least they’re informed ones. My goal is simple. Help you feel your best and not get fooled by health marketing. Is Your “Healthy” Protein Shake Really Healthy? Common Ingredient Concerns in Popular Protein Powders When you look at many mainstream powders, you’ll often find: 1. Seed Oils Used for texture or processing. Examples: • Sunflower oil • Canola oil • Soybean oil • Safflower oil • “Vegetable oil blends” These oils are high in omega-6 fats. Most of us already get plenty of omega-6s, and balance with omega-3s matters for overall wellness. 2. Gums & Thickeners Used to improve texture and shelf life. Common ones: • Xanthan gum • Guar gum • Carrageenan • Cellulose gum For some people, these can irritate digestion or cause bloating. 3. Artificial or “Natural” Flavors “Natural flavors” sounds wholesome, but it’s a broad term that can include highly processed flavor compounds. You rarely know the exact source. 4. Highly Processed Sweeteners Many powders rely on low-calorie sweeteners to taste good without sugar. A popular one is erythritol, a sugar alcohol you’ll often see in “sugar-free” or “no added sugar” products. It sweetens without raising blood sugar much, which sounds great on paper. But like many processed sweeteners, it doesn’t work for everyone and some people notice digestive or gut-health concerns when they use it regularly. Examples: • Sucralose • Acesulfame potassium • Erythritol • Sugar alcohol blends Why Do Companies Use These Ingredients? Usually for: • Better taste • Smoother texture • Longer shelf life • Lower cost S o What Should You Look For Instead? A simpler protein powder often looks like: • A short ingredient list • A clearly named protein source • Minimal gums or fillers • No added oils • Lightly sweetened or unsweetened Simple ingredients are often easier for the body to process. Stay Vigilant: The Road to a Healthy Gut Is Possible! You don’t have to be perfect. You just have to be informed. Small changes over time add up. Flip the label. Read the ingredients. Choose what aligns with your goals and your body. Protein powders can be a helpful tool when you need them, but real, whole foods should always be the foundation. Your health is worth that extra 10 seconds of label reading. UPDATE! I found a great protein powder! Truvani! I’m really happy we’ve got this food advocate in our corner—and even happier that she decided to dip into the protein game! Truvani first launched with a clean, organic plant-based protein, which I personally love. Smooth, natural, no funky aftertaste. But let’s just say…the kids weren’t exactly lining up for pea protein shakes. 😂 Apparently, we weren’t the only ones dropping hints, because now she’s come through with a regular whey protein, too—and it’s just as clean, simple, and high-quality. I think the price point is totally reasonable for the quality you’re getting. It tastes good (even to the pickier palates in the house), and it’s super accessible. You can grab it at Sprouts, order from Amazon , or save a few bucks with a subscription directly from her site. Win-win-win. 🙌