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    Why creatine isn't just for bodybuilders

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    I Just Started Taking Creatine—and Here’s Why You Might Want to Too

    When I first heard about creatine, I thought it was just for bodybuilders. I was wrong.

    After diving into the research (and geeking out a little), I learned that creatine does way more than help with muscle. For women—especially as we age—it’s a game-changer:

    ✔ Supports Brain Health – It fuels your brain for better focus, mood, and memory.
    ✔ Balances Hormones – Estrogen decline? Creatine can help your brain adapt during perimenopause and menopause.
    ✔ Protects Muscle & Metabolism – Lean muscle means better strength, energy, and aging well.
    ✔ Improves Recovery – Whether you work out or just want more daily stamina, creatine gives your cells an extra energy boost.

    I started taking 5g of creatine monohydrate daily, and I’m excited to see how it impacts my energy, workouts, and mental clarity.

    If you’re curious about creatine but thought it was “just for guys,” think again. This might be one of the simplest, most impactful supplements for women at any age.

    Have you tried it? Or are you already taking it? I’d love to hear your experience
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    Why Your Eyes Need the Sun  (No, Really)

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    Did you know one of the most powerful ways to reset your hormones, reduce anxiety, and improve your energy… is light?
    But not just any light — I’m talking about natural sunlight, especially in the morning.
    It’s Not Just the Fresh Air — It’s the LightHere’s what most people miss:
    It’s not just about being outdoors  it’s about the type of light your body is exposed to.
    The real issue isn’t blue light itself…It’s isolated, artificial blue light  from screens, LED bulbs, and fluorescent lighting  that throws off your hormones and stress response.
    What Happens with Too Much Blue Light?
    • Artificial blue light spikes cortisol, especially when it’s not balanced by sunlight
    • Elevated cortisol over time can rob you of progesterone, leading to hormone imbalances
    • It puts your body in stress mode, even if you’re just replying to emails
    • On a deeper level, artificial blue light causes your brain to cleave a protein called POMC, triggering a hormone (ACTH) that tells your adrenals to make more cortisol.
    More screen time = more stress signals = hormone depletion.
    Why Natural Sunlight HealsIn nature, blue light is balanced by red, infrared, and full-spectrum wavelengths  this is why you feel calm, clear, and energized after a day at the beach, in the forest, or simply stepping outside in the morning.
    Your body is biologically wired to sync with the light of the sun  not your phone.
    Ditch the SunglassesEarly morning sunlight is rich in red and infrared light, which:
    • Calms your nervous system
    • Regulates serotonin, dopamine, and cortisol
    • Primes your body to produce melatonin at night
    • But here’s the key: You need light in your eyes, not filtered through glass or sunglasses.
    Try going outside first thing in the morning for 5–10 minutes, without sunglasses or looking at a screen. Let your skin and eyes take in that natural light signal.
    Reset Your Rhythm, NaturallyWhen you reconnect with natural light, you’ll likely notice:
    • Improved sleep and fewer wake-ups at night
    • Better mood, less anxiety
    • More stable energy and hormone levels
    • Reduced cravings and better digestion
    Get outside. Get grounded. And let your light diet heal you.

    -In health
    Dr. Steph
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    The GI Map- Lets talk sh*t

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    t’s easy to overlook symptoms or think “nothing is wrong,” but many common issues are actually signals of imbalances in our gut health.

    That’s where the GI Map test can make a difference.

    This comprehensive stool analysis can detect:
    - Gut microbiome imbalances
    - Underlying issues like bacterial overgrowth (e.g., H. pylori with virulence factors), parasites, fungi/yeast, and even antibiotic resistance markers.

    It also reveals other key gut health indicators, such as:
    - Immune function levels
    - Gluten reactivity
    - Detoxification capacity
    - Fat absorption

    The GI Map can offer crucial insights.

    With these results, I can design a personalized plan to support healing from the inside out.

    If you’re ready to dive deeper into your health, let’s work together to get to the root cause and take control of your symptoms.
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    Benefits of Castor Oil

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    Let’s dive into the magical world of castor oil packs!  Incorporating castor oil packs into your routine can work wonders for your mind, body, and spirit. So many benefits!
    Detoxification: Castor oil packs stimulate the lymphatic system, promoting the removal of toxins and waste from the body.
    Relief from Pain and Inflammation: The anti-inflammatory properties of castor oil can help soothe aches, pains, and swelling.
    Improved Digestion: By supporting healthy gut function and reducing inflammation, castor oil packs can aid in digestion and alleviate symptoms of bloating and constipation.
    Enhanced Relaxation: Taking time for self-care with a soothing castor oil pack can promote relaxation and reduce stress levels.
    Skin Health: The nourishing properties of castor oil can improve the appearance and texture of the skin, leaving you with a healthy glow.

    You’ll need high-quality organic castor oil in a glass bottle, a piece of soft organic cloth (like flannel), plastic wrap, and a hot water bottle or heating pad. (I am using the pack from Queen of Thrones so it makes this step easy and no heat pad needed)

    Pour 1-2 tbsp of castor oil onto your organic cotton pack
    Place on your right side over the liver area 
    Wear overnight or a minimum 1 hour for best benefits 

    For best results, use your castor oil pack consistently, ideally several times a week. Experiment with different areas of the body to target specific concerns, such as the liver, kidneys, or joints.
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    Ready to elevate your wellness game with castor oil packs? Give it a try and experience the transformative benefits for yourself! 

    Don’t forget to share your journey and tag me—I’d love to hear about your experience!  
    #WellnessJourney #SelfCare #CastorOilMagic #queenofthrones #detox #healingfromwithin
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    Making Changes

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    Sometimes we have to change things up because it’s easy to get stuck 😝 I see this happen with workouts when we do the same ones over and over- I’m so guilty of this myself. I have done the 9 Week Control Freak program since it came out last year! Time to change it up💪 It’s so easy to get stuck in life as well.

    How many times have you known you need to make a change but you don’t and then something drastic happens to force you to do something? So many times we get comfortable and don’t do anything until the Universe shakes you up! It’s scary to make changes - the brain doesn’t like change- it sees it as a threat.

    Change is necessary for growth! There is only 4 months left of this year!!! Crazy right? This has definitely been a year full of growth and change. For me I want to focus on my health and fitness. What new thing have you been waiting to start or do?
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    Delayed Onset Muscle Soreness

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    Do you listen to your body or push through even when there is pain?

    A lot of people tell me they stopped working out because they were in pain afterward. I think people get confused with the delayed onset of muscle soreness (DOMS). It is not a bad thing to be sore, in fact it is a beautiful thing. It lets you know you got a great workout in and making positive changes in your body. It usually happens 24-48 hours after an intense workout and not stretching enough after.

    Here are some ways to get through that soreness:
    hydrate
    get in some light movement
    stretch
    make sure you are getting enough protein
    epsom salt bath
    foam rolling
    massage
    infrared sauna
    deep blue essential oil

    So don’t stop working out just know this is a normal process💪