Why New Year’s Resolutions Don’t Work—and What to Do Instead

Every January, we’re told this is the moment to reset, reinvent, and finally “get it together.”

New goals.
New routines.
New rules.

And yet, by February, most New Year’s resolutions have already fallen apart.

This isn’t because people are lazy, undisciplined, or unmotivated. It’s because the traditional idea of a New Year’s resolution is fundamentally flawed—especially in midlife.

If you’ve struggled to stick with resolutions in the past, this isn’t a personal failure. It’s a sign that the approach doesn’t fit your real life.

Why New Year’s Resolutions So Often Fail

1. They’re built on pressure, not self-awareness

Many resolutions are rooted in guilt, comparison, or a belief that we need to “fix” ourselves. They’re based on who we think we should be, not who we actually are right now.

When change starts from pressure, it rarely lasts.

2. They ask for too much, too fast

Extreme changes—cutting out entire food groups, committing to intense workout schedules, overhauling daily routines—ignore the realities of stress, energy, hormones, and responsibilities.

Your body doesn’t adapt well to force. Especially when it’s already tired.

3. They ignore the foundation

Trying to optimize health without addressing basics like sleep, nourishment, stress, and gentle movement is like trying to build a house without a solid base. Eventually, something gives. For many people, this is where metabolic health begins to suffer—energy drops, inflammation increases, and the stress response stays switched on.

This is one of the most common patterns I see in my work—people doing “all the right things” while skipping the very foundations that support resilience and metabolic health.

4. They rely on all-or-nothing thinking

Miss a day? Have an off week? Many people decide they’ve “failed” and quit entirely. Sustainable change doesn’t work that way. It’s flexible, adaptive, and imperfect by design.

What Not to Do When Making a Resolution

If you’re approaching a new year—or any season of change—here’s what tends to backfire:

• Setting goals based on guilt or punishment

• Copying someone else’s routine without considering your own lifestyle.

• Trying to change everything at once

• Ignoring your current stress load and capacity

• Expecting it to look perfect
  

Your body and nervous system need support—not force, especially if your not in your 20’s anymore. 

The Importance of Meeting Yourself Where You Are

One of the most overlooked parts of lasting change is capacity. What do I even mean by this? Your energy, time, stress levels, sleep quality, hormone shifts, work demands, and caregiving responsibilities all matter. What worked in your 20s is not realistic—or even healthy for you now.

Meeting yourself where you are means asking yourself a few question:

• What can I realistically support right now?

• What feels nourishing instead of overwhelming?

• Where does my foundation feel shaky?

This isn’t about lowering standards.
It’s about creating change that actually sticks.

Intentional Change vs. New Year’s Resolutions

Instead of making resolutions, consider focusing on intentional change. This is where we create small, doable changes that come from building awareness in what your body needs instead of the “all or nothing” pressure. You want to build these changes on a solid foundation and focus on consistency over intensity. And maybe most importantly, we need to be flexible enough to adapt to real life. Often, the most effective approach is identifying the one thing that would make everything else feel a little easier—and starting there. Not because it fixes everything, but because it strengthens the foundation everything else rests on.

For example:

Instead of “I’m working out five days a week,” try
→ “I’m moving my body for 10 minutes after lunch.”

Instead of “I’m cutting out sugar,” try
→ “I’m adding protein to my breakfast.”

Instead of “I need a full reset,” try
→ “I’m strengthening my foundation.”

These shifts may seem simple—but they’re powerful.

Start With Your Foundation

Sustainable health isn’t built on motivation alone.  It’s built on foundations—sleep, nourishment, movement, stress regulation, and daily habits that support your body rather than fight it. When these foundations are nurtured, the body has the capacity to regain balance and resilience naturally.

If you’re not sure where to begin, that uncertainty is understandable. Most people were never taught how to assess their foundation—only how to push harder when things feel off.

An Invitation to Start Gently

If this resonates, and you’re craving a different approach as you move into the new year, I created The Rooted Habits Challenge as a gentle place to begin.

It’s a supportive experience designed to help you understand what your body is asking for
And to identify where your foundation needs support. 

This isn’t a reset.
It’s not a diet or a workout plan.
It’s an opportunity to nurture and strengthen your metabolic health—one grounded step at a time.

You don’t need a new version of yourself this year; you need support for the version of yourself you already are. And you can start—right where you are because it’s designed to help you meet your body where it is, strengthen your foundations, one supportive habit at a time.

You can learn more about it here.

However you choose to move forward, know this: meaningful change doesn’t come from pushing harder or starting over. It comes from listening, supporting your body, and taking small steps that build resilience over time. There’s no rush and no right timeline — only the next gentle step that feels possible for you.

Why Metabolism Isn’t Just About Weight Loss (And What It Really Means)

If you think metabolism is just about how fast you burn calories, you’ve been sold half the story.

Most of the clients I work with come in thinking their metabolism is broken because the scale won’t budge or they’re gaining weight despite doing "everything right." But here's the truth: your metabolism is the engine behind everything your body does — from how you digest food, regulate hormones, handle stress, sleep, think, and feel.

When it’s working well? You wake up energized, think clearly, feel strong, and move through life with resilience.

When it’s not? You end up in what I call metabolic chaos: that frustrating state where fatigue, cravings, brain fog, mood swings, and stubborn weight become your norm.

So let’s get clear: metabolism is not just about weight loss. It’s the foundation of your vitality.

What Actually Is Metabolism?

Think of metabolism as your body's full-time operations manager. It’s overseeing all the biochemical processes that keep you alive and (hopefully) thriving: turning food into energy, detoxifying waste, producing hormones, balancing blood sugar, repairing cells, and more.

In nerdier terms, metabolism includes two main processes:

• Anabolism: building up (tissue repair, hormone production, energy storage)

• Catabolism: breaking down (digestion, energy release, cellular cleanup)

Your basal metabolic rate (BMR) is the energy your body needs just to exist — breathing, circulating blood, keeping your organs online.

So no, your metabolism isn’t "just slow." It may be overwhelmed, underfed, dysregulated, or undernourished.

The Myth of "Calories In, Calories Out"

If I had a dollar for every time someone said "I just need to eat less and move more," I’d be rolling in it. 

This old-school advice completely ignores the complexity of human biology.

You can be eating "perfectly," tracking every macro, working out daily — and still:

• Feel exhausted

• Have a foggy brain

• Be stuck at the same weight (or gaining)

• Feel off in your body with no clear explanation

Is this you? Let me tell you why~ Because metabolism isn’t a math equation. It’s a dynamic, interconnected system. And when that system is stressed, it starts sending SOS signals in every direction.

Signs Your Metabolism is Struggling (It’s Not Just Weight)

If any of these sound familiar, your metabolism might be waving a white flag:

• ❌ Fatigue no matter how much you sleep

• ❌ Stubborn weight that won’t budge

• ❌ Brain fog, forgetfulness, and low focus

• ❌ Cravings and blood sugar crashes

• ❌ Mood swings and irritability

• ❌ Low libido or hormonal shifts

• ❌ Digestive issues (bloating, constipation, reflux)

• ❌ Slow recovery from exercise or illness

Your metabolism is your body’s messenger — and if it’s whispering symptoms like these, it’s time to listen.

Metabolic Chaos: What It Means (and Why It’s the Real Problem)

When metabolism is out of balance, it doesn’t show up as a neat little lab marker. It shows up as chaos.

This is what I call metabolic chaos — a phrase I use with every client. It’s the body’s way of saying: “Too many systems are out of sync, and I can’t keep compensating.”

Imagine your metabolism like the electrical wiring in your home. If too many circuits are overloaded, you start blowing fuses, flipping breakers, or losing power in random rooms.

Same goes for your body: hormonal imbalances, gut dysfunction, sleep issues, nutrient depletion, stress overload — they’re all connected through the metabolic web. You can’t fix one without addressing the others.

The Metabolism-Mood-Hormone Connection

This is the part most doctors never mention.

Your metabolism affects so much more than weight:

• When blood sugar swings, your mood swings too

• When cortisol rises, hormone production slows

• When your mitochondria (cellular power plants) are burned out, so are you

I've seen clients cry because they thought their brain fog and irritability meant they were "losing it."

They weren’t. Their metabolism was just stuck in fight-or-flight.

Which Phase of Burnout Are You in?? Take The QUIZ!!

Why "Eat Less, Move More" Doesn’t Work (and Can Make It Worse)

Pushing through fatigue with more workouts and fewer calories? That’s a one-way ticket to deeper metabolic dysfunction.

You can’t starve a system into healing. You can’t hustle your way out of burnout.

"You can’t heal a burned-out body by asking it to do more."

What you can do is give it what it needs to rebuild. Which brings us to...

How to Support a Struggling Metabolism (Without Gimmicks)

1. Nourish before you restrict
   Your body needs fuel to function. Undereating = under-repairing.

2. Balance blood sugar
   Every blood sugar spike and crash is a metabolic stressor.

3. Prioritize sleep and rest
   No supplement can replace deep rest. This is where repair happens.

4. Get curious, not punitive
   Functional lab testing can uncover hidden stressors (like inflammation, gut bugs, or hormone issues) that standard labs miss.

5. Use herbal + nutritional support
   The right support can help your body regulate, not just react. Trying all kinds of supplements is like throwing spaghetti at the wall, hoping it will work. Supplementation support works best when targeting where it is needed, so that one can bring deficiency to sufficiency or to regulate and balance, while still focusing on the root cause. 
   

FAQs About Metabolism

Is metabolism just about how fast you burn fat?
No. Metabolism includes hormone production, brain function, digestion, detoxification, and more.

Can metabolism affect mental health?
Yes. Blood sugar swings, nutrient deficiencies, and chronic stress all impact mood and cognition.

What age does metabolism slow down?
It can shift with age, but it’s more about stress, lifestyle, and resilience than the birthday on your license.

Can you reset your metabolism?
You can support it to function better. It’s not about a quick reset — it’s about rebuilding balance.

What tests show metabolic health?
I use functional labs to go beyond bloodwork: gut tests, hormone panels, stress markers, and more.

You’re Not “Just Aging” — You Might Be in Metabolic Chaos

Let’s end the gaslighting, shall we?

If you’ve been told "this is just part of aging," I’m here to lovingly say: that’s lazy medicine.

Your body isn’t broken. It’s brilliant. And it’s probably been trying to speak to you for years. We just need to learn the language.

Ready to Reclaim Your Metabolism (and Yourself)?

This is what I do.

In my Rooted Wellness Assessment, we go deep: 2 hours of conversation, data review, and creating a personalized roadmap for restoring metabolic balance.

From there, you can choose deeper support through functional labs and 1:1 coaching.

You deserve to feel like yourself again. Let’s nurture your roots and build real resilience.

Because thriving in midlife isn’t about chasing youth—it’s about reclaiming your vitality, from the inside out.

Want to just dip your toes in and learn how to start supporting your metabolism on your own? Sign up for The Rooted Habits Metabolic Reboot!

Not sure?? ✨ Book Your FREE Consult HERE!

Healthy Habits Don’t Stick? It’s Not You — It’s Your Soil

Why foundational health—not willpower—is the key to thriving in midlife

If you’ve ever tried to build healthier habits only to lose steam a few days or weeks later, I want you to hear this clearly:

It’s not a lack of discipline. It’s not aging. It’s not perimenopause. It’s your internal soil.

Just like a garden can’t grow in depleted, dry, compacted soil, your body can’t thrive or sustain healthy habits when the foundations beneath them are compromised. And the surprising truth? Most people have no idea their soil is suffering until the symptoms become too loud to ignore.

In my work as a nurse, herbalist, and functional health practitioner, I see the same pattern again and again—people trying so hard to “do all the right things,” but their bodies are too overwhelmed to receive the benefits. Today, I want to help you understand why your habits may not be sticking, what your symptoms are trying to tell you, and how restoring your foundations can help you finally gain traction in your health.

Let’s dig in.

When Your Soil Is Depleted, Habits Feel Impossible to Maintain

Most of my clients come to me feeling frustrated, confused, and often a little defeated. They’re dealing with symptoms that are not only noticeable but sometimes downright debilitating. Do any of these speak to you? 

• Constant cravings
  

• Weight loss resistance
  

• Low energy and fatigue
  

• Achy, inflamed joints
  

• Skin issues
  

• Reliance on caffeine to function
  

• Feeling “too busy” to make changes
  

• Being told “everything looks normal,” even though they feel far from normal
  

And perhaps the most heartbreaking thing they’ve been told—by practitioners, friends, or even themselves—is:

“Maybe it’s all in your head.”

No. It’s not in your head, it’s in your soil.

Metabolic Chaos: The Real Reason You Don’t Feel Like Yourself

When your internal soil becomes depleted, irritated, or imbalanced, your metabolism—which includes energy production, detoxification, digestion, hormone signaling, blood sugar regulation, and more—can no longer operate smoothly.

This is what we call metabolic chaos.

Metabolic chaos doesn’t show up neatly on a standard lab test.
It shows up in your life via symptoms. Some examples include: Mood fluctuations, energy crashes, sugar cravings, poor sleep, stubborn weight, digestive symptoms, hormone fluctuations, inflammation, achy joints, and brain fog. 

It’s no wonder habits don’t stick during this phase. Your body is stuck in compensation mode, not optimization mode.

Think of trying to plant a vegetable garden in a patch of dry, nutrient-poor earth. It doesn’t matter how carefully you water it or how much you want it to grow—the soil needs attention first.

Why Quick Fixes Don’t Work (at Least, Not for Long)

I’ve worked with many clients who skipped past the foundational work and jumped straight into fancy supplements or maybe powdered meal replacements. The list of trendy wellness gadgets and quick fixes might include detox kits, trendy herbs, fad diets, and hardcore exercise programs. And almost every time, they feel better—for a moment. Eventually, their symptoms return, often worse. It's not because their efforts were wrong, but because they hadn’t addressed the underlying problem: depleted soil.

Related blog post- http://www.nurturingrootshealing.com/nurturing-roots-blog/sick-of-wellness-trends-heres-what-actually-moves-the-needle

One client (let’s call her “J.”) spent months bouncing between supplements, adaptogens, and online detox challenges. She would feel energized for a week or two… then crash back into fatigue and cravings.

Once we focused on restoring her soil—balancing blood sugar, building nutrient density, supporting her stress response, improving sleep—her habits finally began to flow. Not because she tried harder, but because her body was no longer fighting her.

This is the power of foundations.

Why Midlife Makes Soil Health Even More Important

Many of my clients are in their 40s, 50s, and 60s. And while aging or perimenopause may intersect with symptoms, they’re rarely the primary cause.

The truth is:

Most midlife symptoms are not caused by age.
They’re caused by years of depleted soil that has never been restored.

This period of life often reveals the cracks that were already there:

• Decades of stress
  

• Chronic nutrient depletion
  

• Under-eating or restrictive dieting
  

• Overexercising
  

• Skipped meals
  

• Sleepless nights
  

• Environmental toxins
  

• Inflammatory foods
  

• Ignoring early warning signs
  

So when midlife arrives, the soil is asking—sometimes begging—for attention.

The good news?
This is also the perfect stage of life to rebuild it and create resilience. 

Related Post- https://www.nurturingrootshealing.com/nurturing-roots-blog/building-resilience-in-perimenopause-without-burning-out-to-get-there

The D.R.E.S.S. Protocol: How We Restore the Soil

The framework I use with clients—because it works—is called the D.R.E.S.S. protocol, which focuses on all the foundational areas, so that you can build resilience and vitality. 

D — Diet

The fastest way to nourish depleted soil. Not with fad diets or restriction, but with foods that support your metabolism, your digestion, and your unique biochemistry. This will look different for each individual. 

R — Rest

Your body repairs itself when you sleep. Poor rest = poor metabolic function. This is the time your body needs to “rest and digest,” detox, and repair. 

E — Exercise

Movement should strengthen—not stress—your system. Overexercising is one of the top reasons midlife metabolism stalls. 

S — Stress Reduction

Stress is like a drought in your internal garden—nothing grows well under it. You may have heard practitioners say that “all disease begins in the gut,” and while this is partially true, I believe that if we take one more step back, we will find that it all begins with the body's internal stress response.  

S — Supplementation/Support

Herbs and supplements are incredible tools—but they only work well when the foundations are solid. Otherwise, they’re like pouring fertilizer on dry soil. When we can start from where we are and build a protocol such as the DRESS protocol, it rebuilds the terrain, nourishes the roots, and allows energy, digestion, metabolism, and hormones to come back into balance.

The One Thing Method: Your Way Out of Overwhelm

When people try to change everything at once, nothing sticks. Not because they don’t want it badly enough, but because the body—and brain—can’t sustain multiple major shifts at once, and especially in a depleted environment.

This is why I integrate The One Thing Method into every stage of the D.R.E.S.S. protocol.

Instead of trying to overhaul your life, I help you identify:

“What is the ONE habit, in this ONE category, that will move the needle the most?”

One habit for Diet.
One habit for Rest.
One habit for Exercise.
One habit for Stress.
One supportive habit.

Once one habit is flowing, we build on it for the next. Its all about triage. When people choose their “One Thing,” something powerful happens:

• They feel less overwhelmed
  

• They gain momentum quickly
  

• They experience small wins
  

• Their confidence grows
  

• Their habits finally have a foundation to stick to
  

This method is simple, but it is not simplistic. It’s strategic, efficient, and deeply supportive for the nervous system.

My Own Story: When I Tried to Skip the Foundations

Like many of my clients, I once believed I could “fix” my health with things like fad diets and a little discipline, but none of it was sustainable long term. I have pushed myself into burnout—physically, emotionally, and functionally. It’s because I was missing core foundations, and my soil was running on fumes.

Rebuilding those pillars is what moved the needle, and when I began to see my energy return, my digestion improve,  my resilience increase, and my habits finally became effortless. This is why I teach what I teach, because I lived it.

When Clients Restore Their Soil, Everything Changes

When someone begins nourishing their soil, I watch the same transformation unfold again and again: 

• Their energy rises
  

• Their cravings lessen
  

• Their sleep improves
  

• Their body composition shifts
  

• Their mood lifts
  

• Their confidence returns
  

• Their habits finally feel doable

This is a short list of what can start occurring,  but most importantly, the journey always dials up Confidence → momentum → lasting change. This is where the magic happens and where small changes become lasting habits. That is the most beautiful part of my work.

🌿 So If Your Habits Aren’t Sticking, Here’s What I Want You to Know

You don’t need more motivation or to be on another diet. You don’t need to work harder, just more aligned with what works. You do need support and a roadmap to start from exactly where you are and not from where someone else is. You need your soil restored in order to build stronger roots and sustained resilience. And you don’t have to figure that out alone.

🌱 Ready to Rebuild Your Foundations and Start Feeling Like Yourself Again?

If you’re reading this and thinking:

“This is me. This is exactly what I’m going through…”

Then it may be time for support that meets you exactly where you are and gives you a clear, personalized plan to move forward.

🌿 I invite you to my Rooted Renewal Challenge

Together, we will:

• Map out your unique blueprint for restoring your soil using my D.R.E.S.S for your health success framework

• Identify your “One Thing” in each D.R.E.S.S. category
  

• Choose supportivehabits that work with your body
  

• Clarify what has been holding your progress back
  

• Build a sustainable plan for energy, balance, and vitality
  

You don’t have to keep guessing.
You don’t have to keep trying to do it all on your own.
You can start from where you are—and grow from there. Check it out here!

👉 For more customized, deep-rooted support, click here to book your FREE consultation.

Where Are You on the Wellness Meter? Understanding the 3 Phases of Metabolic Burnout

If you’ve been feeling tired, wired, inflamed, or just off—even though your labs keep coming back “normal”—you’re not alone, and you’re certainly not imagining it. In fact, what you’re experiencing may be part of a bigger, well-known pattern in functional health: the 3 Phases of Metabolic Burnout.

This is a framework I use with nearly every client who steps into a healing journey with me. It helps explain why your energy, focus, digestion, mood, or hormones may be shifting—and more importantly, what your body is asking for next.

Today, we’re unpacking those three phases, exploring the concept of Metabolic Chaos™, and looking at the process I guide clients through inside the Rooted Resilience Method.

Take a breath, settle in, and let’s decode what’s really happening beneath the surface.

Why You’re Tired, Wired, and Not Feeling Heard

First, let’s clear something up: your body is not broken.
It’s brilliant. Adaptable. Protective. Designed to help you survive even when life gets heavy.

But brilliance has limits.

Chronic stress, long workdays, processed foods, disrupted sleep, hormone shifts, unresolved emotional stress, environmental toxins—these don’t just “make you tired.” They place real demands on your nervous system, your gut, your hormones, your mitochondria, and your adrenals.

When those systems are pushed for too long, they begin to compensate in ways that influence how you feel every single day.

That’s where the 3 Phases of Metabolic Burnout come in.

The 3 Phases of Metabolic Burnout

Think of these phases as a wellness meter—showing how well your body is keeping up with what life is asking of it.

Phase 1: Balanced

This is your harmony phase.

You wake up feeling rested.
Your digestion feels steady.
Your stress response is flexible.
Your hormones feel stable and predictable.

This phase isn’t about perfection—it’s about balance. But for many people, especially those navigating midlife transitions, careers, caregiving, and chronic stress, Phase 1 doesn’t last forever.

Phase 2: Compensating

This is one of the most misunderstood phases—and the one where most people get dismissed by traditional care.

In Phase 2, your body is still doing everything it can to keep you going, but it’s now borrowing energy and resources from other systems to make it happen.

You might notice:

• More fatigue

• Irritability or mood shifts

• Bloating or digestive changes

• Changes in your stress tolerance

• Feeling “off” but not sure why

And here’s the kicker: your labs can still look completely normal.

That’s because dysfunction starts long before it becomes diagnosable. Your body is whispering—but most providers aren’t trained to listen at this stage.

Phase 3: Exhaustion

This is full-blown burnout.

Your body has been compensating for so long that it no longer has the reserves to keep up. Symptoms get louder, more persistent, and more confusing.

You may experience:

• Unrelenting fatigue

• Brain fog and memory issues

• Hormone chaos

• Anxiety or low mood

• Sleep disruptions

• Increased inflammation

• A sense of being overwhelmed by even small tasks

This is often the stage where lab markers finally show abnormalities—but the truth is, the burnout began much earlier.

What’s Really Happening Beneath the Surface: Metabolic Chaos™

Metabolic Chaos™ is the term I use to describe what’s happening internally when your systems begin to lose clear communication with one another.

Think of your body as an interconnected ecosystem. When one area becomes stressed, others rush in to help—but over time, this creates a domino effect.

Your thyroid may start sending distress signals.
Your gut may react with bloating or irregularity.
Your nervous system might shift into constant fight-or-flight.
Your hormones may become unpredictable.

From the outside, these symptoms look unrelated.
From a functional perspective, they’re deeply connected.

Metabolic Chaos™ is the breakdown of smooth internal feedback loops—and it’s exactly why conventional care often misses what you’re feeling.

The Rooted Resilience Method™: How We Rebuild from the Inside Out

In my practice, we don’t chase symptoms—we rebuild from the roots.
The Rooted Resilience Method™ follows three core phases:

1. REVEAL

We take a clear, compassionate look at where you are on the burnout spectrum. This may include functional testing, a deep-dive intake, and nervous-system–based assessments to reveal what your body has been trying to tell you.

2. REBALANCE

This is where healing begins.
We create a personalized plan that meets your current capacity—using food, herbs, targeted supplementation, and gentle lifestyle rituals. No forcing. No pushing. No “just try harder.” We honor your biology.

3. RESTORE

Here, we build long-lasting vitality.
This isn’t about bouncing back to who you were—it’s about evolving into someone more resilient, grounded, and aligned with what your body truly needs.

Where Are You on the Wellness Meter?

Take a moment and tune in.

Are you feeling balanced?
Do you sense you’re compensating?
Or are you in exhaustion—ready for something different?

No matter your phase, here’s what I want you to remember:

✨ You’re not broken.
✨ You’re not alone.
✨ And you don’t have to navigate this without support.

If you’re curious about what phase you’re in—and what your next step should be—I invite you to book a Wellness Consult. We’ll explore your story, your stressors, and what healing could look like for you.

Your body wants to heal.
Let’s help it remember how.

Take The Quiz!

THE ROOTED RESILIENCE METHOD- A Personalized Path to Balanced Health, and Lifelong Resilience

If you’ve been feeling tired, inflamed, or out of balance — even though your labs are “normal” — you’re not alone.
And more importantly, you’re not imagining it.

For many adults in their 40s, 50s, and 60s, the body begins sending signals long before traditional medicine ever sees a problem.
Fatigue, weight changes, sleep disruption, brain fog, digestive issues, hormonal shifts, stress intolerance, inflammatory flares — these are all early signs that your body is asking for support.

That’s where The Rooted Resilience Method™ comes in.

This is my signature 3-part functional wellness framework designed to help you:

• Understand what your body is REALLY trying to tell you

• Identify the hidden stressors draining your energy and aging your cells

• Rebalance the systems driving your symptoms and your metabolic chaos

• Restore the resilience your body was designed to have

So you can feel vibrant, strong, steady, and deeply connected to your health — not just today, but for decades to come

How We Rebuild from the Inside Out

First, we don’t chase symptoms—we rebuild from the roots.
The Rooted Resilience Method™ follows three core phases:

1. REVEAL

We take a clear, compassionate look at where you are on the burnout spectrum. This may include functional testing, a deep-dive intake, and nervous-system–based assessments to reveal what your body has been trying to tell you.

2. REBALANCE

This is where healing begins.
We create a personalized plan that meets your current capacity—using food, herbs, targeted supplementation, and gentle lifestyle rituals. No forcing. No pushing. No “just try harder.” We honor your biology.

3. RESTORE

Here, we build long-lasting vitality.
This isn’t about bouncing back to who you were—it’s about evolving into someone more resilient, grounded, and aligned with what your body truly needs.

Reclaim Your Energy, Rebuild Your Foundation, Restore Your Resilience

Your body is always communicating — and when fatigue, inflammation, mood shifts, or metabolic changes show up, they are not random. They are invitations. Invitations to slow down, tune in, and understand what your body has been trying to tell you long before traditional labs reveal anything “wrong.”

The Rooted Resilience Method™ was created to guide you through that process with clarity, compassion, and a science-backed framework that honors the complexity of your whole system. When you reveal your hidden stressors, rebalance what’s been depleted, and restore the deep resilience within you, you unlock a level of vitality that feels grounded, sustainable, and fully aligned with who you are becoming.

You don’t have to push through exhaustion or settle for feeling “off.”
You deserve a health plan that sees the whole picture — and a path that supports you for the long term.

If you’re ready to understand your symptoms, reclaim your energy, and build a foundation of lifelong resilience, the Rooted Resilience Method™ is here to support your next chapter.

Your body knows how to heal.
Together, we help it remember.

Take the Wellness Meter Assessment

Sick of Wellness Trends? Here’s What Actually Moves the Needle

If the wellness world pulled back the curtain, most of it wouldn’t survive. We’re bombarded with flashy trends and overpriced fixes: supplements promising miracles, $200 leggings marketed as self-care, boutique workouts that drain your time and your wallet.

But the truth? Most of that barely moves the needle.

As a functional nurse consultant, herbalist, and former RN who left the "sick-care" system, I can tell you with full confidence: The real magic is in the basics.

And I do mean basics. No gadget, pill, or 7-step smoothie ritual can replace the power of foundational habits—especially in midlife, when your body is asking for support.

So let’s pull back the curtain together.

What Actually Supports Midlife Health?

Here’s what I see time and time again with my clients—men and women in their 40s, 50s, and 60s who are sick of symptom-chasing, done with being dismissed, and ready for clarity:

The same six habits move the needle every single time.

1. Prioritize Restorative Sleep

Sleep is not a luxury—it's foundational biology. Hormone regulation, blood sugar balance, gut and cellular repair, brain detox: it all happens while you sleep.

If you’re waking up tired, wired at night, or relying on caffeine to survive, sleep is step one. And no supplement can fix what a consistent wind-down routine, dark room, and stable bedtime can.

2. Move Your Body Daily (It Doesn’t Need to Be Fancy)

Forget the boutique bootcamps when starting. Your body wants movement, not punishment.

• Walks outside

• Gentle strength training

• Stretching or mobility work

These build strength, circulation, and resilience without taxing your nervous system—which is key in midlife.

3. Eat Meals Built on Protein, Healthy Fats, Fiber + Slow Carbs

Most midlife bodies are underfed with the right nutrition and overfed in the wrong ones. That leads to fatigue, cravings, blood sugar rollercoasters, and inflammation.

Build your plate like this:

• Protein: eggs, grass-fed meat, fish, beans

• Fats: olive oil, avocado, nuts

• Fiber + slow carbs: vegetables, legumes, sweet potatoes, quinoa

Skip the 21-day detox. Nourish instead. You can grab my balanced plate handout here. 

4. Make Space for Stillness or Mindfulness

Whether it’s five minutes of deep breathing, journaling, or sitting with your coffee and no screens, midlife requires space.

Not hustle. Not optimization. Not another productivity hack.

Stillness supports nervous system regulation, digestion, hormones, and mental clarity.

5. Spend Time Outdoors (Without Your Phone)

Sunlight, fresh air, and green space aren’t nice-to-haves. They are physiological requirements for circadian rhythm health, stress resilience, and even immune function.

Start with 10 minutes a day. Bonus points if you’re barefoot on the grass.

6. Cut Back on Alcohol + Ultra-Processed Foods

This isn’t about restriction. It’s about reducing the inputs that deplete you.

Alcohol, industrial oils, sugar bombs, and Frankenfoods hijack your energy, your hormones, and your microbiome.

You don’t have to be perfect—but less is absolutely more.

Tools, Not Crutches: Where Protocols + Supplements Fit In

Now let’s be clear—protocols, supplements, and personalized strategies absolutely have their place. When used intentionally, they can accelerate healing, target specific dysfunction, and fill in real gaps.

But here’s the nuance: they work best when built on a solid foundation.

Supplements aren’t a substitute for sleep. Protocols can’t override chronic stress or skipped meals. Fancy biohacks won’t save a body running on fumes.

These tools are enhancers of health—not the engine.

In my practice, we use them strategically. Never as a shortcut. Always as support.

The DRESS Protocol: My Framework for Real Wellness

Every client I work with gets a personalized version of what FDN’s call the DRESS Protocol:

• Diet

• Rest

• Exercise

• Stress management

• Supplements (when appropriate)

This isn’t a trendy checklist. It’s a foundational blueprint based on your symptoms, health history, your lifestyle,  your goals and labs, when available. Because your wellness plan should be about you as an individual, not a boxed protocol. 

Final Truth: You’re Not Broken. You’re Just Burned Out.

Midlife isn’t a medical emergency. But it is a wake-up call.

And despite what the wellness world wants you to believe, you’re not one product away from a breakthrough. You’re one pivot away from getting back to what works.

If you’re ready to rebuild from the roots—without the fluff, shame, or overwhelm—my Foundations Jumpstart Package is designed for exactly that.

Let’s make your next chapter one where you actually feel good in your body.

Explore the Seed & Soil Foundations Package

How is Burnout Affecting your health? Take the Quiz and Find Out! 

Why I Don’t Offer A La Carte' Sessions or 90-Day Programs

(And What I Do Instead)

Healing Doesn’t Happen on a Deadline

If you’ve ever started a 90-day program with hope in your heart and supplements in your cart—only to feel unfinished, unmotivated, or overwhelmed by the end of it—you’re not alone.

I’ve been there. And I’ve seen it with clients too.

Here’s the honest truth:
Healing isn’t linear. It’s not a checklist. And it sure as hell doesn’t follow a 90-day timeline.

So why do so many practitioners still offer cookie-cutter, time-bound programs? Because that’s what the industry says we’re supposed to do. And for a while, I followed that model too—until I saw it fail my clients firsthand.

🍂 What I Learned From the “Standard” Model

In my early years as a health coach, I offered the typical 3-month container. And I also offered à la carte, session-by-session support. But as a functional practioner, here’s what I found

One-off sessions weren’t enough.

A client would get excited, do the intake, complete a functional test, and even order their supplements. Then… nothing.

No follow-up. No next steps. No real change.
And not because they didn’t care—because they didn’t have a container of support to keep going.

Without ongoing check-ins or accountability, it was too easy to stall out. I became a stop on their healing journey—not a partner in it.

90-day programs created pressure.

Some clients made progress, sure. But most were just getting started when the program ended.

In those first 4–6 weeks, we’re laying groundwork:

• Starting nutrition shifts

• Supporting the nervous system

• Introducing protocols

• Addressing lab results

But deep healing work? That takes longer.
Especially when we’re working through years (or decades) of stress, symptoms, and system dysfunction.

And I couldn’t, in good conscience, keep selling people a timeline that didn’t honor the work their body needed.

🌱 Why I Switched to Session-Based Packages

Now, I use a model that’s flexible, supportive, and rooted in how real healing actually works.

I don’t tell you how long your healing should take.
Instead, I create the space and support for you to heal on your own timeline.

With session-based packages, we can:

• Adjust pacing based on your nervous system and lifestyle

• Honor what your labs reveal (not rush the protocol)

• Build changes sustainably

• Stay connected throughout your process—even between sessions

It’s not “just buy sessions when you feel like it.”
It’s structured support with space to breathe.

⏳ Why Sessions Are Spaced the Way They Are

In the beginning, sessions are typically every 2 weeks. That gives you time to:

• Integrate changes without overwhelm

• Start supplements or new routines

• Tune into your body’s signals

• Actually experience shifts

Later, we space them every 3–4 weeks, which helps:

• Support autonomy and habit-building

• Reduce overwhelm and burnout

• Maintain momentum without pressure

And in between? You’re not on your own.
Clients receive messaging support, guidance, and reminders so nothing gets lost in the shuffle.

💡 Why I Offer Three Tiers of Support

No two bodies need the same plan.

That’s why my offerings aren’t “jumpstart vs. premium.”
They’re about matching your:

• Lab needs

• Health complexity

• Budget

• Readiness for change

Here’s a peek:

• Tier 1: Foundational Support — For clients just starting out or working on simpler goals

• Tier 2: Moderate Support — For those needing 2–3 labs, guidance, and steady check-ins

• Tier 3: High-Touch Support — Ideal for complex cases or those ready to go deep

✨ You get what your body needs—not what a timeline dictates. Learn more about each here.

🧍‍♀️ Real Talk from the Healing Room

Let me tell you about two clients.

💔 One completed a full lab panel, joined for a beautiful 2-hour intake, ordered her supplements—and then disappeared. She reached out a few times but didn’t book another session. Not because she didn’t care. Because she didn’t have structure. She wasn’t supported. And she stalled out.

💡 Another wanted to move forward, but her budget made her hesitant. She wasn’t sure she “needed” the coaching peice. But here’s the thing:
Coaching isn’t just advice—it’s translation, accountability, and nervous system support.
It’s the difference between information and transformation.

That’s why structure matters. That’s why support matters.

🌟 The Root of It All

I didn’t leave the sick-care system just to rebuild it with better branding.

I left because I believe in care that’s:

• Personalized

• Flexible

• Trauma-informed

• Rooted in your biology—not someone else’s business model

So I stopped offering 90-day programs.
Not because I don’t want your healing to happen quickly…
But because I want it to last.

💬 Ready to Heal on Your Terms?

If you’re tired of deadlines that don’t work, and ready for a personalized path that actually honors your body, I’d love to support you.

Start with a Free Consult and we’ll map the right tier, timeline, and tools for your unique journey. No pressure. Just possibilities.

Because you’re not broken.
You just need a different kind of care.

IBS May Not Be the Diagnosis You Think It Is: Natural Tools for Real Healing

If you've been handed a diagnosis of "IBS" and sent on your way with vague instructions or a prescription, you are not alone. But here's the truth your doctor may not have told you:

IBS isn't the root cause. It's a signal.

Irritable Bowel Syndrome (IBS) is a common gut diagnosis that can feel like a dead end—especially for midlife women who are already juggling hormone shifts, burnout, and being dismissed by a broken system. But there is a better way to understand (and support) what's really happening in your gut.

In this post, I’ll walk you through what IBS actually is (and isn’t), who’s most at risk, how it’s diagnosed, and the natural tools I use with clients to help them move from symptom-chasing to real healing.

What Is IBS, Really?

IBS stands for Irritable Bowel Syndrome. It’s classified as a functional gastrointestinal disorder—meaning your digestive system isn't working quite right, but there's no visible damage on a colonoscopy or blood test.

There are three common subtypes:

• IBS-C (constipation-predominant)

• IBS-D (diarrhea-predominant)

• IBS-M (mixed—alternating between the two)

Despite its commonality, IBS is not a root cause. It’s a label for a pattern of symptoms, often triggered by deeper imbalances in your gut, nervous system, or even past infections.

Who Is at Risk for IBS?

IBS affects about 4–9% of the global population—and women are twice as likely to be diagnosed.

You may be more prone to IBS if you:

• Have a history of food poisoning or a stomach bug

• Are under chronic stress or have unresolved trauma

• Took antibiotics or PPIs frequently in the past

• Are navigating perimenopause or other hormonal shifts

• Experience anxiety or depression (the gut-brain axis connection is real)

Common IBS Symptoms

IBS can look different for everyone, but here are the most common symptoms:

• Bloating or abdominal discomfort

• Diarrhea, constipation, or both

• Gas, urgency, incomplete evacuation

• Mucus in stool

• Fatigue, brain fog, and nausea (yes, really)

Note: IBS is not inflammatory bowel disease (IBD) or celiac disease, but those conditions may need to be ruled out first.

How Is IBS Diagnosed?

There’s no lab test that can "prove" IBS. It's usually a diagnosis of exclusion, using:

• Rome IV criteria (recurring abdominal pain + symptom patterns)

• Basic labs to rule out celiac, IBD, infections, etc.

• Medical history + symptom tracking

Here’s the kicker: many clients are told their labs are "normal" even though their symptoms are far from it. That’s where functional testing can change everything.

Case Study: IBS Wasn’t the Real Diagnosis

One of my clients came to me with an IBS diagnosis and a long list of gut symptoms—alternating constipation and diarrhea, bloating, fatigue. Nothing she tried helped.

When we ran a GI-MAP test, we found:

• Parasites

• Pseudomonas overgrowth

• Low phyla diversity (gut bacteria imbalance)

Once we targeted those root causes with a personalized plan, her symptoms finally started to shift.

IBS was the symptom. The real root was imbalance, infection, and dysbiosis.

Natural Tools for IBS Support and Healing

You won’t find a one-size-fits-all solution here—because your gut is as unique as your fingerprint. But here are some powerful starting points I use with clients:

☕ Nutrition Foundations

• Start with a basic elimination diet (or Low-FODMAP with guidance)

• Avoid gluten, dairy, refined sugar, caffeine, alcohol (short-term, not forever)

• Favor cooked veggies over raw (easier on the gut in early healing)

• Add healing foods: bone broth, gelatin, stewed apples, soluble fiber

🌿 Lifestyle Support

• Address nervous system dysregulation (think: breathwork, vagus nerve support)

• Sleep, hydration, slow meals, boundaries—they all matter

• Gentle movement (walking, yoga, strength) supports motility

🧪 Functional & Herbal Support

• Consider GI testing to find stealth infections or overgrowth

• Use targeted probiotics, L-glutamine, or bitters to rebuild terrain

• Herbal allies: peppermint oil, ginger, aloe, carob, flax, magnesium

📊 Functional Testing (When You’re Ready)

• GI-MAP: for parasites, pathogens, enzyme function, gut bacteria

• OAT (Organic Acids Test): for deeper metabolic clues

Why This Matters for Midlife Women

Midlife is a time when your body demands more honesty and less hustle. Hormones shift. Stress accumulates. Gut health becomes a central player in your energy, immunity, and even mental health.

If you’ve been dismissed, told it’s "just IBS," or handed another prescription without a plan—I want you to know: you’re not broken, and you’re not alone.

You deserve answers, not just labels.

Ready for a Different Approach?

I offer Premiere Wellness Consults for women who are ready to:

• Look beyond surface symptoms

• Get personalized testing and root-cause insights

• Finally feel seen, heard, and supported

This isn’t a quick fix—but it is a real one. Because thriving in midlife starts with nurturing your roots.

🔗 [Book Your Consult Here] 

Rooted in science, infused with nature, and delivered with compassion.

This article is for educational purposes and is not medical advice. Please consult your provider before beginning any new protocol.

Minty‑Twist Elderberry Syrup for Kids (and Grown‑Ups!)

Rooted in tradition, trusted by herbalists, and now featuring a peppermint twist your kids will actually like. This elderberry syrup recipe is a cozy, immune-loving ritual with a flexible, forgiving vibe—because we don’t do rigid protocols here.

What Is Elderberry Syrup (And Why Add Mint)?

Elderberry syrup is a time-tested herbal remedy made from the berries of the Sambucus nigra plant. Traditionally used for immune support, elderberry is rich in antioxidants and flavonoids, and modern research backs up its immune-boosting benefits.*

Adding peppermint? That’s the fun twist. It not only helps cut the "earthiness" of elderberry (especially helpful for picky little palates), but it also adds its own gentle support for digestion and upper respiratory ease. Plus, it makes the whole house smell amazing.

A Quick Word on Safety

I use dried elderberries, but if you are using raw, be sure they are cooked thoroughly and double the amount used in your formula.

• Children under 1 year old? Skip the honey—you can use maple syrup instead.

• Not for use as a substitute for medical care. If you or your child has a health condition or takes medication, check with your provider.

Elderberry Benefits, Backed by Science

• May shorten duration and severity of cold/flu symptoms when taken early*

• Contains anthocyanins, which support healthy inflammatory response

• Supports upper respiratory health*

My Favorite Minty Elderberry Syrup Recipe

Ingredients:

• 2 cups dried elderberries (or 4 cups fresh)

• 4 cups (32 oz) filtered water

• 2 tablespoons dried organic peppermint leaf 

• 2 teaspoons crushed cinnamon bark (optional)

• 1 . 1/2 teaspoons dried ginger root (or small knob fresh)

• Add 1 cup of cup raw honey

Instructions:

1. In a saucepan, combine elderberries, water, cinnamon, and ginger.

2. Bring to a boil, then reduce heat and simmer uncovered until reduced by half (until around 16 oz.).

3. Remove from heat. Add peppermint; cover and steep for 5-10 minutes.

4. Strain into a bowl through a fine mesh strainer or organic cheese cloth.

5. Stir in honey while still warm (not for babies under 12 months).

6. Transfer Mixture into a sanitized glass bottle or jar and store in the fridge for up to 2-3 months. If substituting with maple syrup, this will decrease the shelf life, as it contains more water. Store for 2-3 weeks) 

Elderberry Syrup~Nurturing Roots Healing

Variations + Happy Accidents

Peppermint makes it kid-friendly, but this recipe welcomes your own herbal flair. One day, I added a splash of pure vanilla—and wow. It was a happy accident that made its way into the one of my official recipe.

Other twist ideas:

• Swap peppermint for spearmint or lemon balm

• Add orange peel or clove for a holiday vibe

• Use maple syrup for a vegan option

Recommended Use 

• Daily: 1 tsp for kids, 1 tbsp for adults as immune support, daily

• At onset of symptoms: every 2-3 hours, same dose

• Drizzle it over pancakes, stir into herbal tea, or take straight from a spoon

When Not to Use It

This syrup is a beautiful supportive ally, but it’s not a magic cure. If you have a fever lasting more than a few days, or any symptoms that concern you, please check in with your provider. This isn’t about replacing care—it’s about restoring connection.

Final Thoughts: Protocols are Frameworks, Not Gospel

Just like we don’t parent from Pinterest-perfect expectations, we don’t heal from strict dogma either. This recipe is meant to serve you. Let it be a starting point, not a set of rules.

Have your own happy accident? Share your favorite twist in the comments—let’s keep learning from each other.

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Resources

https://www.healthinsiders.com/elderberry-syrup

Herbal Academy. (n.d.). Herbal first aid for common childhood ailments.

Companion to "Herbal Care for Kids" Course