Cheat Code Nutrition

In this episode, we’re diving into the perfect  December Detox —a reset that focuses on  nourishment, not deprivation . The holidays can leave us feeling sluggish, bloated, and out of balance, but detoxing doesn’t have to mean restrictive, joyless efforts. Instead, I walk you through  5 powerful steps  to gently support your body, mind, and hormones through a detox that leaves you feeling restored...

Today's guest is Mike Collins, author of The Last Resort Sugar Detox. He emphasizes the need to break the conditioned rewards system associated with sugar that is very similar to the process of breaking free of alcohol dependence. By understanding how sugar impacts our brains and body, one can attempt abstinence and work towards healthier alternatives. The episode serves as a guide to fostering su...

Today's episode is all about my recent experience with Naturopath, the labs that were ordered, the results of my hormone tests, cortisol and extended lipid panels and my diagnosis of Hashimotos. I've been deep diving trying to learn more over the last 2 weeks are here are some of the amazing resources I've gained a lot of value from in my research lately: Dr. Michelle Sands, Glow Natural Wellness...

Today I give you 3 ways to start planting the seeds of change to set you up for the New Year. Too often we put off change to a time when we think we will be more ready or the timing will be better, but change starts from within. You can amplify your brain's ability to step outside of it's comfort zone and start to transform in 3 ways; cultivating a belief that change is possible, surrounding yours...

The holiday season is fast approaching and I wanted to get you in the mindset of preparing so you can navigate this season more comfortably. We have a lot of things that will test us during this season, and having some go to coping mechanisms that you can rely on rather than drink is how you can set yourself up for success this holiday season. Ready to start your sober curious journey? I have two...

Today I bring you a special guest, Dr. Jenn Chrisman. She is a Functional Nutritionist and Integrative Health Practitioner with a Doctorate in Clinical Psychology and certifications in holistic health and functional medicine. We dive deep into metabolic health, diet culture, and the opportunities women have to take power back in their health as we age. This episode is loaded with valuable info, so...

Week 3 of Sober October and I'm focusing on anxiety managment this month. It's never lost on me just how ironic it is that we've been conditioned to drink a substance to calm our anxiety that actually raises our anxiety. Stopping drinking can leave us feeling raw and having to face many of the anxieties we've been numbing with alcohol. This episode, I give you several tactics to manage anxiety whi...

Week 2 of Sober October has begun and I wanted to continue to provide strategies you can focus on to help you navigate Sober October. This week we're working on shutting the door completely, focusing on what you CAN do (what you will gain) and exploring how we turned over so much power to alcohol to entertain us, help us cope and help us connect. love the cultural momentum of Sober October because...

Sober October has begun and I wanted to lay out some framework including mindset and strategies to help you crush Sober October. I love the cultural momentum of Sober October because it's a unique opportunity to reassess our drinking habits. I offer you a fresh perspective on this effort: you don't have to use willpower and feel left out and deprived! You can reframe your mindset and feel like you...

Today I bring to you a special guest, Erica Jacobs, a yoga instructor known for her transformative teaching. Erica is so much more than a yoga teacher, she is a master of of weaving music, movement, and storytelling into each session, creating a magical experience that fosters a sense inspiration and harmony. One often leaves her class moved in more ways than one. We cover a lot of ground as we ex...

Today I dive into the power of small degrees of change that can lead to monumental transformation. When we approach something like stopping drinking, it can feel overwhelming and not even possible. Yet, there are tactics to get to the root source of change, our thoughts and beliefs. When we examine and break down the subconscious beliefs about alcohol, we ultimately change how we feel and behave w...

Today I dive into the September reset taking place in my Balance Challenge. As we focus on the top pillars of hormone balance: sleep, stress management, nourishment, detox and movement, I highlight the need for adaptability in tackling our unique hormonal imbalances. We are all different and a study of one. My own hormone balancing strategy is evolving and I share the latest science I'm using to c...

Today's podcast introduces listeners to a NEW way to reset, cleanse and detox through the power of cycle syncing and hormone balancing. As summer ends, I address the common pitfalls of treating food and alcohol as rewards, leading to feelings of guilt and physical discomfort. I advocate for a shift in mindset towards self-nourishment and hormone health, moving away from traditional dieting. Specia...

In this episode of Find Myself Free, I explore how to cultivate a mindset that will shift you into a state of readiness to grow. We often look to our external worlds to dictate our readiness, and influence our priorities. I emphasize that we must work from the inside out by shaping our mindset. Summer is often a time when we let old programming of subconscious stories call the shots. As mothers, t...

Today I introduce Fera Henthorn, a multi-faceted healing arts practitioner. Fera discusses her transition from traditional massage therapy to a holistic practice that includes ceremonies and artisanal self-care products. The dialogue highlights the conflict between self-care and societal expectations, particularly for mothers. Fera advocates for rethinking self-care practices and reframing our int...

In this episode, I address the common fears that keep people from reconsidering their drinking. I identify three major obstacles: the fear of being judged, the discomfort of giving up a habit, and the worry of losing social enjoyment. By breaking down these fears and offering insights from my personal journey, I empowers listeners to look beyond societal norms and understand how cutting back or el...

Today I share my summer self-care plan centered on improving sleep, integrating daily movement focused on zone 2 cardio, strength training and the use of timers to stimulate movement throughout your day while limiting sedentary hours, and optimizing your diet with key basics and metrics while incorporating fasting according to your cycle. I explain how better sleep can reduce risks of metabolic di...

In today's episode I discuss the psychology of change and how to stay inspired throughout the phases. I break down the stages of change, emphasizing the importance of shifting from feeling deprived to feeling empowered. I explain how subconscious programming and brain chemistry can hinder progress and offer insights on how to overcome these challenges. By visualizing a healthier future self and fo...

This episode features a profound discussion with Taylor Lechner, who specializes in functional nutrition and women's health, specifically transitioning off of birth control. Taylor shares her story of being put on birth control after her period disappeared at 18 from an undiagnosed eating disorder. Upon learning of the terrible side effects 10 years later, she quit cold turkey and suffered terribl...

Today my guest Dr. Ami Kunimura, founder of the Self Care Institute and a PhD in mind-body medicine, joins me to discuss the science behind mind-body medicine. Ami shares her expertise in burnout prevention, stress management, and self-care, especially for professionals and organizations. She emphasizes the importance of morning and bedtime self-care practices, such as hydrating, deep breathing, a...

Summer is the season of endless possibilities and joy, and it's the perfect time to discover a life free from alcohol. By taking a break from drinking during summer, you can truly embrace adventure and experience the pleasures of life without relying on a drink. Summer offers opportunities for travel, lower stress levels, and the chance to look and feel your best. Cutting alcohol allows you to imp...

Discover the spiritual playground that is Wellspring Studio. Join me as I welcome Dr. Kelly Waggoner and Farnaz Reneker, co-owners of Wellspring 88, a wellness studio located in Redondo Beach, California, that serves the community as a place of gathering, support, education, and expression. Check them out HERE I frequent this studio for plant guided meditation and special events like Shamanic Gong...

In this episode, I do my best to clearly break down the top 6 strategies for managing your perimenopausal health.  They are prioritizing your sleep, stress managment, cutting alcohol, becoming aware of your cycle and hormonal needs, nutrition and movement. It may sound like a lot, but efforts at one of these will impact the others in a positive way and vice versa. They are intertwined and I explai...

In this episode I break down the 3 reasons I see cycle syncing as being superior to dieting.  I discuss how the mindset of cycle syncing and the language we use while syncing our nutrition is far healthier and motivating than that of dieting.  I also detail why it's more effective at acheiving improved health overall, being that it works directly on the hormone system which impacts every...

I recorded this episode after my retreat to the jungles of Costa Rica for expansion and purpose.  I came back having shed so many layers of insecurity and with renewed passion to fuel my next coaching course, the Balance Challenge.  This is a 28 day challenge to learn the art of cycle syncing.  After getting alcohol free, I found cycle syncing, which is supporting the ebb and flow o...