What I Coach

The practices I share here are the ones I use every day.
They’ve helped me heal, restore my cycle, calm my nervous system, and draw closer to God slowly through prayer, trial, error, curiosity, and grace.

I’ve learned from experts but most importantly I’ve found trust in God’s design.

This space is for the woman who wants to live in alignment with how she was made.
This is a glimpse into how I live—and how I’d be honored to support you in your own journey.

Please note: I am not a doctor. This guide is for educational purposes only. You can read the full disclaimer [here].

Eat Ancestral Whole Foods

Food is one of the most tangible ways we show love and care for our bodies. It’s also one of the easiest ways to return to God’s original design. He gave us nourishing, whole foods—plants, animals, raw dairy, natural fats—and they were good. They still are.

Eating this way reminds me that healing doesn’t have to be complicated. It just has to be intentional.

The Practice:

• Choosing real, minimally processed foods—close to how God made them

• Incorporating nutrient-dense staples like organ meats, bone broth, raw cheese, full-fat dairy, and pasture-raised meats

• Shopping the perimeter of the grocery store and reading ingredient labels

• Investing in high-quality ingredients that support long-term health

I come back to real food because I know it helps me show up grounded, clear, and vibrant—for myself, for others, and for the work I’m called to do.

My favorite books include Real Food for Fertility by Lily Nichols and Lisa Hendrickson-Jack, Biohack Like a Woman by Aggie Lal, and Good Energy by Casey Means, MD with Calley Means.

I’m also excited for The Biblio Diet coming September 16, 2025 by Jordan Rubin and Dr. Josh Axe, a health book based on scripture and God’s design.

→ The Benefit: When you shift from processed to real, nourishing foods, you’ll start to feel more energized and alive. You may notice clearer skin, better digestion, fewer cravings, and a deeper sense of connection to your body. Food is fuel, not stress.

Balance Blood Sugar for Steady Energy

Balanced blood sugar = balanced hormones.

You don’t need to fear carbs or swear off dessert. (I eat sweet foods every day) But I’ve learned that how we structure our meals has a huge impact on energy, focus, mood, and even sleep.

The Practice:

• Eating breakfast within an hour of waking (especially important for cycling women)

• Prioritizing meals that include protein, fat, and carbs

My favorite resource on this is The Glucose Revolution by Jessie Inchauspé.

→ The Benefit: Instead of swinging between fatigue and cravings, you’ll feel more steady, focused, and emotionally balanced. Balanced blood sugar supports healthy hormones, improved mood, and consistent energy throughout the day.

Support Gut Health and Digestion

Your gut is your second brain—and when it’s not happy, neither are you.

Whole foods and balanced blood sugar already do so much for digestion, but I’ve found extra practices that help me go deeper.

The Practice:

• Eating fermented foods like sauerkraut or kefir and taking well-researched probiotics

• Creating a calm space for meals: I light a candle, sit down, and pray

• Chewing

• Avoiding rushing, multitasking, or stress while eating

→ The Benefit: Supporting your gut helps reduce bloating, improve nutrient absorption, calm inflammation, and even lift brain fog. You’ll likely feel lighter, clearer, and more in tune with how food is serving your body.

Prioritize Consistent, Restful Sleep

Sleep is not optional. It’s foundational.

When I don’t get good sleep, I notice it in my cycle, my cravings, my thoughts, and my energy. So I structure my days to support the best sleep I can get.

The Practice:

• Keeping a consistent bedtime and wake time (even on weekends)

• Waking up with the sun, walking, and getting natural light first thing

• Eating an dinner early (around 5 p.m.) to give the body time to digest before sleep

• Walking at sunset

• Turning off screens an hour before bed

• Winding down in quiet (reading or journaling)

Sleep helps me feel more rested and regulated. My morning starts with breakfast and Bible study—not my phone—and that quiet has changed everything.

→ The Benefit: When you sleep deeply and consistently, your body heals, your hormones regulate, and your energy stabilizes. You’ll wake up with more clarity and resilience, and your body will feel more in sync with the day ahead.

Manage Stress and Practice Relaxation

I used to be someone who didn’t sit still. I thought doing more meant being better. But the more I ran on stress, the more disconnected I felt from myself.

The Practice:

• Daily Bible study

• Prayer during walks and before meals

• Screen breaks

• Books

→ The Benefit: As your nervous system shifts out of fight-or-flight, you’ll feel more calm, centered, and responsive instead of reactive. You’ll recover faster, think more clearly, and feel safer in your own body.

Move Your Body Mindfully

I used to think I had to crush workouts to be “healthy.” But now I know that joyful movement is the secret that builds energy, not exhaustion.

The Practice:

• Walks, hikes, and time outside

• Strength training when we have the energy to

• Trying new and fun activities

→ The Benefit: When you move in a way that honors your energy, you’ll experience fewer injuries, better recovery, improved sleep, and a deeper appreciation for what your body can do. Movement becomes a gift—not a burden.

Soak Up Sunlight & Nature

Nature is a gift from God.

His creativity is in the trees, the sky, the birds.

→ The Benefit: Regular time in nature resets your stress response, improves sleep, uplifts your mood, and reawakens your sense of wonder. You’ll feel more connected to yourself, to God, and to the world around you.

Cultivate Connection & Joy

Let’s not forget—health is also about laughter, fun, and love.

For a long time, I was focused on “doing it right.” But now I see how essential joy is for healing.

The Practice:

• Hiking, ceramics, and cooking

• Friends

• Family

• Games and sports

• Bible studies

• Learning something new!

→ The Benefit: Joy and connection refill your emotional tank. When you make space for fun and meaningful relationships, you’re more resilient to stress and more hopeful in your healing.

Minimize Environmental Toxins

We can’t eliminate all toxins—but we can make wiser choices.

This is a “control the controllables” category. I try my best to make intentional purchases and upgrade one product at a time.

The Practice:

• Filtered water and air

• Organic, local foods

• Whole foods over processed foods

• Fragrance-free skincare and shampoo

• Branch Basics (non-toxic) for cleaning

It’s not about fear—it’s about care.

→ The Benefit: Reducing your toxic load can result in clearer skin, better sleep, fewer headaches, more energy and more hormonal balance.

Honor Your Cycle

Our cycle reveals so much about our health.

I track my cycle because I care about how I show up everyday. I can show up fully when I am in tune with my energy, my body, and how I was created.

The Practice:

• Your cycle is a vital sign—if it’s off, something deeper might be going on

• Different phases bring different superpowers: rest, creativity, social energy, focus

My favorite books include Real Food for Fertility by Lily Nichols and Lisa Hendrickson-Jack, Biohack Like a Woman by Aggie Lal, Taking Charge of Your Fertility by Toni Weschler, and The Fifth Vital Sign by Lisa Hendrickson-Jack.

→ The Benefit: Tracking your cycle helps you understand your energy, your emotions, and your health on a whole new level. You’ll feel more empowered, more self-aware, and more at peace with your body’s natural rhythm.

Faith

Faith is where everything comes together—where health becomes holy and it all makes sense.

The Practice:

• Daily prayer

• Scripture before screen time

• Trust that God is guiding—even when life feels uncertain

In my hardest moments—like being sick and completely alone—it was prayer that brought me peace. He is always with me and I want to live a life that honors Him.

→ The Benefit: Faith is a source of strength and stability in every season. You’ll feel more grounded in your identity, more hopeful about your healing, and more open to grace.

Integrate It All into Real Life

This is your life.
You might have little kids. You might work late nights. You might be navigating stress. But you are still capable of creating practices that honor who you are meant to be.

You don’t need to do everything.
It can be this simple: Pay attention to how you feel. Try something. Adjust. Give yourself grace.

When we work together, I’ll help you do exactly that—with intention and curiosity.

→ The Benefit: This is where transformation sticks. By integrating small changes into your real life, you create sustainable habits and lasting peace. You’ll begin to trust again—and walk through life with more clarity, more energy, and more confidence in who you are.

💛 Ready to Begin?

This journey isn’t about perfection—it’s about presence.
It’s about tuning in.
It’s about trusting your body and honoring your design.
It’s about partnering with God for your health.

You don’t have to be ready in a perfect way. You just have to be willing.

So if something here stirs you…

I’d be honored to support you.

🌿 Schedule a Free Discovery Call
Let’s take the next step, together.