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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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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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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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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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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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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💪

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I'm starting a new journey and will be sharing what I am learning on here. The tips and tools I share can benefit everyone especially now during these crazy times of stress and anxiety.
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So what is Ayurveda?

The word Ayurveda means “the science of life” and is a practical approach to creating a healthy lifestyle. This approach teaches you that when you align your daily habits with your natural cycles, support your digestion, eat the right food, move your body regularly, and get good natural sleep, your physiology can work optimally.
Ayurveda is rooted in several foundational principles that explain its effectiveness- principles that are increasingly being validated by modern science. It is a holistic mind-body-spirit approach to health and well-being, so it gives you tools for thriving in all aspects of your life—physical, emotional, and spiritual. Research is confirming that when you address all these aspects of your life, you maximize your well-being. It is also a whole-systems medicine, it focuses on the whole body not just symptoms. While you are healing one part of the system, you are also doing things that keep the rest of the body and mind healthy. It looks for the root cause of disease and teaches you how to reverse the disease process by dealing with the factors that created the disease in the first place.

Lastly, Ayurveda is personalized by recognizing that we are all different, and that daily practices should be personalized for each individual and their unique mind-body type.
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Starting my adrenal healing protocol! After these last few months of nothing but stress-I noticed I have been feeling extra tired, itchy rashes and craving more caffeine and sweets than usual- (I usually don’t crave caffeine or sweets so this was a huge sign for me) Its so important to listen to your body especially during stressful times and prolonged stress. I had already upped my vitamin C but now taking it to the next level with my adrenal protocol which includes all the supplements- Vitamin C, Vitamin D, omegas, liver and adrenal support, probiotics and gut healing support along with getting more restful sleep, eating whole unprocessed foods and cutting out sugar.

It’s all about building Health from the inside out. Most symptoms have causal factors that can be investigated (with use of function al lab testing) and resolved naturally this is where FDN (functional diagnostic nutrition) comes in! It’s when the foundational systems in the body have been under stress and out of balance for some time before the symptoms start appearing. Symptoms are the last thing to show up 😬instead of chasing symptoms, I teach you how to get to the root cause of it. Start at the center, restore the fundamental systems that influence everything else, find balance and watch your symptoms fade away! I love doing this work because being able to help others restore their health is the best gift🙏🙂 I would love to help you too!
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This has been weighing on my heart these last few weeks and I need to share. I have a close friend in the ICU right now fighting for his life with C pneumonia🙏🙏. It’s awful. Now more than ever it is so important to take your health seriously. Make those changes to boost your immunity and lower the inflammation in your body by getting more exercise/eating better/getting quality sleep etc.

Please don’t just rely on a v a x to protect you as we have all seen you can still get C and if you have a lot of inflammation in the body it will be worse. Please do what you need to do to get healthy and stay that way! I don't want to see anyone else in this situation. I believe this is one of the lessons we can learn from this pandemic and do better as this country is extremely unhealthy! 😢#takeyourhealthseriously
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Since it’s become so common to have some form of leaky gut I figured I’d share some tips.

Signs you have an unhealthy gut:
1. Digestive issues (bloating, gas, etc)
2. Food allergies/ sensitivities
3. Anxiety
4. Depression
5. Mood swings, irritability
6. Skin problems like eczema, rosacea
7. Diabetes
8. Autoimmune disease
9. Frequent infections
10. Poor memory and concentration, ADD or ADHD

To help heal your gut remove inflammatory foods (GMOs, gluten, vegetable oils, soy, corn, sugar, dairy and eggs) try an elimination diet to see what works for you. Infections such as parasites, yeast or bacteria - a comprehensive stool test is key to determining this. (I run these labs for my clients) Add in some probiotics and digestive enzymes for a few weeks.
Repair- this is one thing many people don't do and it's essential for gut healing. Restore Gut Health supplement,  L-glutamine  (an amino acid) or bone broth helps to repair gut lining, (think heal and seal) other nutrients good for healing and inflammation are include omega 3 fish oils. Make sure these are quality supplements because not all supplements are created equally 😬 need more help or support? Work with me to get to the root cause and heal from inside out!

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