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.

Want more recipes like this? Sign up for my wellness newsletter where I share grounded tips for natural health without the overwhelm.

SIgn up for our Integrated Health Newsletter for functional and herbal tips, news, recipes and more!

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

Building Resilience in Perimenopause (Without Burning Out to Get There)

The Problem Isn’t Just Your Hormones—It’s What You’re Pouring From an Empty Cup

If you’ve ever been told your exhaustion, overwhelm, or brain fog is “just part of aging”—let me say this loud and clear:

🚫 No, it’s not.

Perimenopause is a transformational phase—not a medical malfunction. But when you're juggling careers, caregiving, grief, and a body that no longer “bounces back,” it’s easy to feel like you're breaking down.

You’re not broken. You’re depleted.
And that means the solution isn’t pushing harder…
It’s rebuilding from the root.

Why Midlife Feels Like Everything Is Crashing Down

Here’s what most women don’t realize:

Your 40s and 50s aren’t just about declining hormones.
They’re about decades of stress catching up with your body.

👉 You’ve been sprinting in survival mode for years—maybe even decades.
👉 You’ve been the caregiver, the peacemaker, the do-it-all-er.
👉 And now your nervous system, adrenals, gut, and liver are waving a white flag.

Add in perimenopause (a 7–10 year hormonal rollercoaster), and suddenly everything feels like too much.

That’s not a character flaw. It’s a capacity issue.

The Goal Isn’t “Balance”—It’s Resilience

Balance is static. Resilience is dynamic. It means your body can adapt to stress, recover from illness, and stay grounded even when life throws curveballs.

But resilience isn’t built by accident. It requires you to:

• Replenish the systems that have been overworked

• Nourish the ones that are underperforming

• Protect the parts of you that still feel tender
  

In functional medicine, we call this building physiological resilience. I call it filling your damn cup.

Start Here: The 5 Pillars of Midlife Resilience

This isn’t about perfection. It’s about progress. These are the foundational areas we assess in every Premiere Wellness Consult inside Nurturing Roots Healing:

1. 🥗 Nourishment: Fuel > Fads

• Blood sugar balance is key to stabilizing mood, energy, and hormones

• Protein and mineral-rich foods rebuild depleted systems

• Forget starvation—your body needs nourishment, not punishment

• Your diet is your foundation. You may be eating the wrong foods for your body, even if they are deemed healthy!

2. 😴 Rest: Deep Sleep > Hustle Culture

• Sleep isn’t lazy; it’s where healing happens

• We should be getting 7-9 hours per day

• If you’re waking up tired, we look at cortisol patterns, blood sugar, and more

3. 🧘‍♀️ Stress: Regulate, Don’t Just Meditate

• Nervous system care isn’t a luxury—it’s a strategy

• Resilience lives in the regulated nervous system

• Daily practices like breathwork, grounding, and nervous system “micro-resets” matter more than one big spa day

4. 🧬 Movement: Rebuild, Don’t Deplete

• Perimenopausal bodies don’t respond to workouts like they used to

• Too much HIIT or cardio can backfire—raising cortisol and draining energy

• Strength training and walking are your best friends
  

5. 🌿 Supplementation: Personalized, Not Prescribed by Google

• We use functional labs to test—not guess—where your body needs support

• Adaptogens, mineral repletion, and targeted hormone support make a huge difference

• BHRT? Maybe. But only with testing and supervision

Why This Isn’t “Self-Care”—It’s Self-Preservation

Let’s be honest: you’ve probably been the caretaker for everyone else.
But somewhere along the line, you forgot how to take care of yourself without guilt.

This work isn’t indulgent. It’s essential.

💡 You can’t pour from an empty cup. But you also can’t refill it once a year on vacation.

Resilience is built in your daily rhythms, not emergency resets.

What If It’s Not “Just Hormones”?

So many women come to me thinking it’s all about estrogen or progesterone. And yes, hormones play a role—but they’re not the only players.

We often find:

• Gut dysbiosis driving inflammation

• Liver overload blocking hormone detox

• Adrenal burnout tanking energy and resilience

• Blood sugar swings sabotaging sleep and mood
  

That’s why functional testing matters.
We don’t guess—we gather data. And then we create a plan that honors the complexity of your body.

Rooted in Reality: What Resilience Really Looks Like

Resilience doesn’t mean never struggling. It means you:

• Know what your body is asking for

• Have tools to respond instead of react

• Feel safe inside yourself again

It’s not a quick fix. But it is a sustainable one.

You’re not “crazy.”
You’re not lazy.
You’re not unmotivated.
You’re just done being dismissed.

And that’s exactly where your healing begins.

Ready to Rebuild? Here's How We Start

If you're in perimenopause or beyond and feeling like your body’s bandwidth is shot, this isn’t a time to white-knuckle through it.

It’s a time to root in.

👉 Start with a Premiere Wellness Consult—we’ll map your symptoms, review labs, and create a tailored resilience plan that fits your life, not someone else’s protocol.

Book your session here →

FAQ: Building Resilience in Perimenopause

How do I know if I’m in perimenopause?
If you're in your 40s and noticing shifts in mood, cycle, sleep, or energy—you probably are. Perimenopause can start 7–10 years before menopause.

Is this about hormone therapy?
Not necessarily. We address all root causes—hormones, gut health, adrenals, minerals, nervous system function—then support where needed.

How long does it take to feel better?
That depends on how long you’ve been burning out. We focus on sustainable, layered healing—not quick fixes. But many clients feel a shift within weeks of the right support.

Why Hormone Testing Matters Before Starting BHRT (It’s Not Optional)

Don’t Guess, Test

If you’re a woman in midlife navigating the hormone rollercoaster, bioidentical hormone replacement therapy (BHRT) can be a game-changer—but only when it’s done right. That means testing first. Skipping this step? It's like throwing darts in the dark and hoping for balance. Hormone testing is your GPS—helping you avoid side effects, monitor progress, and actually feel better, not worse.

What Is BHRT, and Why It Needs to Be PersonalizedWhy You Can’t Skip Hormone Testing Before BHRT

You’ve probably been there: talking to friends, reading wellness blogs, trying this or that supplement hoping it’ll be the one. But here’s the thing—your body is bioindividual. What worked for your best friend could make you feel worse.

Take it from me: I thought I was estrogen-deficient and almost started estrogen therapy. But after testing, I discovered my estrogen was fine—it was low progesterone making me estrogen dominant. Taking more estrogen? That would’ve poured fuel on the fire.

This is common in perimenopause, when estrogen can fluctuate wildly, but progesterone steadily declines. It’s also why symptom-matching alone is risky. You can feel “off” and still have labs that look “normal” by conventional standards—but functional medicine asks, what’s optimal?

BHRT (Bioidentical Hormone Replacement Therapy) uses hormones that are structurally identical to what your body makes. It’s used to relieve symptoms like:

• Hot flashes

• Night sweats

• Mood swings

• Sleep issues

• Brain fog

• Low libido

But BHRT is not plug-and-play. It requires custom dosing and delivery methods (creams, patches, pellets, oral, etc.), and that customization starts with proper lab testing.

Want to track your symptoms? Take the hormone self assessment.

Start with These Foundational Hormone Tests

Here’s what to ask your provider for before starting therapy:

✅ Blood Tests

Hormone

Optimal Range (not just “normal”)

Estradiol

100–150+ pg/mL (for symptom relief & bone health)

Progesterone

5–10+ ng/mL (or 100–150 ng/dL via LC/MS)

Total Testosterone

50–60 ng/dL

Free Testosterone

~5 pg/mL

DHEA-S

200–430 ug/dL

FSH

Under 25 mIU/mL (if on BHRT)

Note: These are functional/optimal ranges. Lab reference ranges often just show what’s "common"—not what’s ideal.

🧠 The DUTCH Test (Dried Urine)

This advanced test shows not only your hormone levels, but how your body metabolizes and detoxifies them, including:

• Estrogen and its potentially harmful pathways

• Cortisol (stress hormone)

• Androgens like testosterone and DHEA

Knowing this helps you and your provider adjust dosing and spot risks (like estrogen dominance or poor detox pathways).

Additional Testing You Shouldn’t Skip

Before starting BHRT, functional providers also look at:

• Thyroid function: Low thyroid can mimic hormone imbalance symptoms.

• Gut health: A stool test helps uncover inflammation, poor absorption, and detox issues. Your gut influences hormone metabolism more than you’d think.

Testing Isn’t a One-Time Thing—Here’s the Schedule

Test Type & Frequency

Bloodwork- Every 3–6 months, then annually

DUTCH Test- Every 6–12 months

Stool Testing- Every 2 years or as needed

Think of testing as your hormone check-in. It ensures you’re not just taking hormones—you’re actually benefiting from them.

Real Talk: Common Symptoms When Starting BHRT

Even with proper testing, your body may need time to adjust. Here’s what’s normal at the beginning:

Estrogen-related

• Bloating

• Breast tenderness

• Mood swings

• Headaches

Progesterone-related

• Drowsiness

• Brain fog

• Anxiety (yes, even with progesterone)

Testosterone-related

• Acne

• Hair changes

• Libido shifts

📝 Pro Tip: Oral progesterone can be sedating, and each woman’s estrogen sensitivity is unique. Symptoms often resolve as your dose gets fine-tuned.

Perimenopause vs. Post-Menopause: Different Bodies, Different Needs

• Perimenopausal women still have fluctuating cycles. Hormone levels can spike unpredictably, increasing risk for estrogen dominance or irregular bleeding.

• Post-menopausal women are more sensitive to small doses but typically stabilize quicker once the right balance is found.

Signs You May Need to Adjust Your Hormones

If any of these apply, talk to your provider:

• No symptom relief after 2–3 months

• Persistent bleeding post-menopause

• Mood instability

• Severe breast tenderness

• Worsening acne or hair thinning

This doesn’t mean BHRT isn’t working—it likely means your dose or delivery method needs adjusting, or your detox pathways need support.

Functional Truth: One Size Does Not Fit All

In my practice and personal experience, I’ve seen too many women go the DIY route—cherry-picking supplements, guessing based on symptoms, or borrowing someone else's protocol.

But here’s the truth: What your body needs is unique.
Testing gives you data, and that data saves you time, money, frustration—and protects your health.

Final Takeaways: What to Remember

✅ Testing before BHRT isn’t optional—it’s essential
✅ Functional ranges matter more than “normal” labs
✅ Bioindividuality means your protocol should be yours
✅ Testing is ongoing, not one-and-done
✅ BHRT is powerful—but only when it’s monitored, personalized, and supported

Ready to Get Rooted in Hormone Balance?

Let’s make sure your body is heard, not guessed at. At Nurturing Roots Healing, we don’t slap a protocol on symptoms—we partner with your body to support the whole system.

FAQs: Hormone Testing & BHRT

Do I really need hormone testing before BHRT?
Yes. It’s how you personalize your plan and avoid guesswork. Skipping testing is like driving cross-country without GPS.

How often should I test my hormones?
Blood every 3–6 months initially, DUTCH every 6–12 months, and stool testing every 1–2 years.

Is it normal to feel worse at first?
Sometimes. It’s often your body adjusting. With good testing and symptom tracking, that window is short.

Can I use symptom tracking alone to adjust my hormones?
You can, but there is may be a lot of trial and error in your tracking, so it can be risky. Symptoms can overlap and be misleading—testing helps to show the root cause.

Feeling Off But Labs Are Normal? You Might Be in Metabolic Chaos™

Ever feel like your body is falling apart for no good reason? You eat "okay," your labs are "normal," and yet you wake up feeling like a bus hit you.

You're not crazy.

You might be stuck in a state of Metabolic Chaos™.

What Is Metabolic Chaos™?

Metabolic Chaos™ is what happens when your body's natural communication and self-regulation systems break down. It's not caused by a single issue, but by the accumulation of stressors that pile on over time—until your body can no longer compensate.

This chaos leads to dysfunction across multiple systems, which often shows up as vague, frustrating symptoms that don't respond to traditional treatments.

Think: fatigue, weight gain, brain fog, joint pain, anxiety, sleep issues, digestive drama—the works.

And yes, your labs might still look "normal."

Metabolic Chaos

Your Body Is Brilliant—Until It Can't Keep Up

Our bodies are innately intelligent. They're designed to heal and regulate on their own, but only if the systems are working in harmony.

When that harmony is hijacked by chronic stress, processed foods, inflammation, poor sleep, unresolved trauma, toxins (hello, modern life), or all of the above—the system breaks.

This is not just aging. This is not in your head. And it is not something another prescription alone can fix.

The Problem with Chasing Symptoms

Conventional and even many alternative approaches tend to treat one system at a time: thyroid, gut, adrenals, nervous system, etc.

But when you're in a state of Metabolic Chaos™, those aren't isolated problems. They're downstream symptoms of upstream dysfunction.

And here’s the kicker: even when you manage one issue, it often pops up somewhere else—worse.

“I had a client with hypothyroidism, hypertension, obesity, and gout. Traditional care helped manage the symptoms, but her quality of life was still tanking. Once we uncovered the hidden stressors behind the chaos, she lost weight without dieting, lowered her blood pressure naturally, and had fewer gout flares.”

What Causes Metabolic Chaos™?

Let me introduce you to the acronym I use with clients: H.I.D.D.E.N. stressors. These are the sneaky drivers of dysfunction:

• Hormone Imbalances

• Immune dysregulation & inflammation

• Digestive dysfunction

• Detoxification overload

• Energy production issues (think mitochondria)

• Nervous system dysregulation

And we can’t forget oxidative stress, which silently damages cells and perpetuates the chaos.

It's usually not one root cause. It’s a web of interactions that keeps your body stuck in survival mode.

How Do We Restore Balance?

Short answer: Not with guesswork, Google, or another supplement aisle splurge.

Healing Metabolic Chaos™ requires a whole-person, systems-based approach. Here’s the basic flow I use in my functional health practice:

🛠️ 1. We Assess the Chaos

We investigate patterns, not just symptoms. We look across your entire physiology to find where your body is stuck.

✨ 2. We Identify Healing Opportunities

We look beyond diagnoses to see where your body needs support. That includes H.I.D.D.E.N. stressors, past trauma, toxic exposure, and more.

🧬 3. We Customize a Plan

Using functional testing, herbal medicine, nutrition, lifestyle shifts, and education, we help your body restore homeostasis—one layer at a time.

Why Functional Health Looks at the Whole Person

As a Functional Nurse Consultant and Herbalist, I don’t treat labs. I treat people.

If you’ve been in the cycle of trying everything and still feel off, it’s time to zoom out. Your metabolism is more than just weight or digestion. It’s the sum of every cell, organ, and system working together.

When those systems aren’t talking to each other, chaos takes over.

But the good news? We can rebuild that communication.

Ready to Restore Balance?

Everyone has a metabolic weak link. For some, it's the gut. Others, hormones. For many, it starts with stress.

No matter where your chaos began, you can be supported.

If you're ready to stop managing symptoms and start uncovering the true healing opportunities, let’s talk.

Book a consultation with me at Nurturing Roots Healing, and let’s bring your body back into balance—one layer at a time.

FAQs

Q: Can I have Metabolic Chaos™ even if my lab work is normal?
A: Yes. Metabolic Chaos™ often hides behind "normal" labs because standard testing doesn’t assess system interactions or chronic stress load.

Q: How is this different from functional medicine?
A: The Metabolic Chaos™ model is rooted in functional philosophy but focuses more on patterns and healing opportunities than diagnoses.

Q: Is there a test for Metabolic Chaos™?
A: Not one test, but multiple functional assessments can help identify the patterns driving your chaos.

Q: How long does it take to feel better?
A: It depends on your individual case, but most clients start noticing shifts within weeks when supported with the right plan.

Slug: /what-is-metabolic-chaos
Meta: Discover how Metabolic Chaos™ happens when multiple body systems go off-track. Learn the hidden stressors and how to begin reclaiming your balance.