Sober October is here — but that doesn’t mean you have to white-knuckle your way through it.

In this episode, I’m sharing 5 science-backed and real-life-tested ways to prepare mentally, physically, and emotionally for a successful alcohol-free month — without feeling like you’re missing out. From syncing your plan with your hormone cycle to upgrading your beverage game, we’re ditching willpower-only strategies and setting you up for sustainable change.

Whether you’re sober curious, taking a reset, or wanting to level up your health this fall, this episode will give you the practical tools (and mindset shifts) to make it stick.

✨ In This Episode, You'll Learn:

• Why visualization is more powerful than discipline when it comes to long-term behavior change
• How syncing your alcohol-free efforts with your menstrual cycle can help you avoid the biggest craving triggers
• The real reason environment matters more than motivation — and how to shift yours for success
• How to stock your fridge (and your rituals!) with functional beverages like adaptogens, nootropics, and electrolytes
• Why having a clear script makes social situations easier — and keeps your confidence high

🔥 “You’re not depriving yourself — you’re connecting to the version of you who already knows this is the better way.”👀 Tease for Next Week:

In Part 2, we’ll dive into the next level of sober success: how to avoid decision fatigue, stay above your 50% energy line, and how your genes (yes, really!) impact your relationship with alcohol and cravings.

💥 Ready to Go Deeper? Let’s Work Together

Imagine being someone who no longer craves alcohol—no internal battle, no negotiation, just freedom. It’s possible.

💻 Book a free discovery call with me to:

• Test your genes and understand your dopamine + serotonin profile
• Use food as medicine to support neurotransmitter balance
• Rebuild motivation with personalized, sustainable strategies
• Finally feel good without alcohol

👉 Book a call HERE

✨ If you loved this episode, don’t forget to rate, review, share with a friend and hit follow ! I would so appreciate it! Thank you!

🔗 Resources & Links:

• Learn more about genetic testing + precision coaching → below
• Follow me on Instagram → @find_myself_free
• Coaching inquiries → www.mycheatcodenutrition.com

👉 Click here to get started with genetic testing + coaching💬 Let’s Work Together:

👉 Ready to test your genes? Book your free call HERE

💛 Stay Connected:

• Instagram: @find_myself_free
• Website: www.findmyselffree.com. Free Resources Here!
• Subscribe to my Newsletter: 3-2-1 Heal

🎧 Loved this episode?

Please leave a ⭐️⭐️⭐️⭐️⭐️ review on Apple Podcasts or Spotify—it helps more women find this show and start their own sober glow-up journey.

Why do we reward our hard-earned health wins—clean eating, consistent workouts, “being good”—with a glass of wine? In this episode, we’re breaking down the hidden paradox of using alcohol as a reward and what it really takes to recommit to an alcohol-free life that feels good.

As an Integrative and Functional Nutrition Certified Practitioner, I’m exploring how motivation evolves, why fear-based tactics eventually fall flat, and how to tap into your future self to build lasting habits. We’ll also dig into the science of gene testing, dopamine, and serotonin—and how your unique biology may affect your cravings… but doesn’t control your destiny.

If you’re sober curious, on a break, or fully alcohol-free but feeling the pull, this episode is your reset button.

🔍 What You’ll Learn:

• The psychological trap of “rewarding” health with alcohol
• Why fear and frustration-based motivation fades—and what to use instead
• How to use visualization and identity-based goals to stay alcohol-free
• Key genes tied to alcohol dependence and mood (DRD2, MAOA, SLC6A4)
• Why your environment and inputs matter more than your DNA
• How alcohol affects dopamine—and why small joys stop feeling joyful
• Science-backed strategies for healthy dopamine stacking
• How to reset your brain’s pleasure center and feel again

🧬 You Are Not Your Genes

Your DNA may explain your tendencies—but it doesn’t write your story. Learn how to work with your biology (not against it) to heal your relationship with alcohol from the inside out.

💥 Ready to Go Deeper? Let’s Work Together

Imagine being someone who no longer craves alcohol—no internal battle, no negotiation, just freedom. It’s possible.

💻 Book a free discovery call with me to:

• Test your genes and understand your dopamine + serotonin profile
• Use food as medicine to support neurotransmitter balance
• Rebuild motivation with personalized, sustainable strategies
• Finally feel good without alcohol

👉 Book a call HERE

✨ If you loved this episode, don’t forget to hit follow !

🔗 Resources & Links:

• Learn more about genetic testing + precision coaching → below
• Follow me on Instagram → @find_myself_free
• Coaching inquiries → www.mycheatcodenutrition.com

👉 Click here to get started with genetic testing + coaching💬 Let’s Work Together:

👉 Ready to test your genes? Book your free call HERE

💛 Stay Connected:

• Instagram: @find_myself_free
• Website: www.findmyselffree.com. Free Resources Here!
• Subscribe to my Newsletter: 3-2-1 Heal

🎧 Loved this episode?

Please leave a ⭐️⭐️⭐️⭐️⭐️ review on Apple Podcasts or Spotify—it helps more women find this show and start their own sober glow-up journey.

Ever wonder what a Functional Nutrition Practitioner really feeds her kids? In this episode, I’m pulling back the curtain on how I apply the 80/20 strategy in real life—balancing gut health, busy schedules, birthday parties, and all the snack negotiations.

From avoiding food dyes (yes, I still let them have candy!) to sneaking in broccoli seed extract and reading labels for folic acid, I’m sharing my top priorities when it comes to raising well-fed, resilient kids—without going to war over every bite.

I also dive into how my kids' gene reports changed the game, how I handle eating out and travel as a sports mom, and why I focus more on what I can add to their plates, rather than obsess over what to take away.

Whether you're in the trenches with picky eaters, navigating the “treat parent” dynamic with your partner, or just want to level up your kids' nutrition without losing your mind—this one's for you.

💡 What You’ll Learn:

• What 80/20 looks like for a Functional Nutrition Practitioner raising kids
• The non-negotiables I stick to (and where I let go)
• How I shop: avoiding folic acid, choosing organic, skipping food dyes
• Supplements I give my kids—and why
• How I crowd IN nutrients instead of obsessively cutting foods out
• What changed after getting my kids’ gene reports
• Immune support game plan during cold season (and post-sleepover recovery)
• Why “kids can eat whatever” is a myth that needs busting

🛒 Mentioned in the Episode:

• Supplements: 5-MTHF multivitamin, fish oil with curcumin, D3+K2, magnesium, creatine, probiotics, broccoli seed extract
• Brands I use for dye-free candy: YumEarth, Unreal, etc.
• Immune season staples: vitamin C, zinc, selenium
• Fiber & gut support tricks for kids who hate fermented foods

🎧 Listen If You’re:

• A mom who cares about nutrition but doesn’t want to micromanage every bite
• Curious about how Functional Nutrition works in real life with kids
• Tired of food battles and looking for realistic strategies
• Wondering what supplements are actually worth it
• Trying to protect your kids’ health without being "that mom"

✨ If you loved this episode, don’t forget to hit follow !

🔗 Resources & Links:

• Learn more about genetic testing + precision coaching → below
• Follow me on Instagram → @find_myself_free
• Coaching inquiries → www.mycheatcodenutrition.com

👉 Click here to get started with genetic testing + coaching💬 Let’s Work Together:

👉 Ready to test your genes? Book your free call HERE

💛 Stay Connected:

• Instagram: @find_myself_free
• Website: www.findmyselffree.com. Free Resources Here!
• Subscribe to my Newsletter: 3-2-1 Heal

🎧 Loved this episode?

Please leave a ⭐️⭐️⭐️⭐️⭐️ review on Apple Podcasts or Spotify—it helps more women find this show and start their own sober glow-up journey.

Maybe it’s just me being 44, but the culture is shifting. We still care about being lean and glowing, but more and more, women are realizing that true health is an inside job. What we eat, what we’re exposed to, and how we support our bodies on a cellular level is what actually drives how we age.

In this episode, I share why longevity is about healthspan, not just lifespan — and how you can build it by focusing on three key pillars: brain health, muscle, and hormone balance. We’ll talk about the nutrients that matter most, where most of us are deficient, and how precision nutrition and genetic insights can help you stop guessing and start aging well with confidence.

What You’ll Learn in This Episode:

• The most important nutrients for brain health (and why so many of us are low in them) 🧠
• Why muscle is “longevity currency” — and how more muscle = better blood sugar control 💪
• How detox pathways sit at the crux of hormone balance (and how nutrigenomics helps us upregulate them) 🔄
• Practical ways to simplify aging well by using food as medicine 🌱

✨ If you loved this episode, don’t forget to hit follow !

🔗 Resources & Links:

• Learn more about genetic testing + precision coaching → below
• Follow me on Instagram → @find_myself_free
• Coaching inquiries → www.mycheatcodenutrition.com

👉 Click here to get started with genetic testing + coaching💬 Let’s Work Together:

👉 Ready to test your genes? Book your free call HERE

💛 Stay Connected:

• Instagram: @find_myself_free
• Website: www.findmyselffree.com. Free Resources Here!
• Subscribe to my Newsletter: 3-2-1 Heal

🎧 Loved this episode?

Please leave a ⭐️⭐️⭐️⭐️⭐️ review on Apple Podcasts or Spotify—it helps more women find this show and start their own sober glow-up journey.

Labor Day is behind us, school’s back in session, and if summer left you feeling a little bloated, inflamed, or off your game, this episode is your invitation to reset.

In today’s conversation, I’m walking you through 3 powerful (and doable) ways to reclaim your energy, routines, and autonomy this fall. Whether you partied hard this summer or just fell off your usual rhythm, these steps will help you build momentum before the holiday season sneaks up.

Here’s what we cover in this episode:

1️⃣ Reset Your Gut – Why gut health is the root of everything from mood to skin, the 5R Protocol you can start today, and why I recommend testing instead of guessing.

2️⃣ Calm the Fire of Inflammation – How oxidative stress fuels chronic disease, the foods and habits that turn the fire down, and how your unique genes can guide your anti-inflammatory lifestyle.

3️⃣ Walk More – The underrated (but highly effective) wellness cheat code that balances blood sugar, improves sleep, and builds connection.

Why this matters:

This is the window of opportunity to get ahead of the holiday whirlwind, so you can go into fall feeling grounded, energized, and in control of your health.

Resources & Links Mentioned:

• The 5R Gut Reset Protocol
  1. Remove
  2. Replace
  3. Reinoculate
  4. Repair
  5. Rebalance
• My favorite omega-3s, probiotics, and anti-inflammatory foods (DM ME @find_myself_free
• Weighted vest recommendation (DM me @find_myself_free

Special Offer for Listeners:

Ready for a plan that’s built for your body, not just another trend?

👉 Use code FRIENDS to get 20% off my 1:1 Genetic Nutrition Coaching package this fall. 👉 Click here to get started with genetic testing + coaching

This includes the 3X4 Genetics Test (a $300 value) + 4 one-on-one sessions with me to design a program tailored to your DNA.

Because when you test instead of guess, you get clarity—and transformation.

✨ If you loved today’s episode, share it with a friend who’s ready for her fall reset, and don’t forget to subscribe so you never miss an episode.

🔗 Resources & Links:

• Learn more about genetic testing + precision coaching → below
• Follow me on Instagram → @find_myself_free
• Coaching inquiries → www.mycheatcodenutrition.com

👉 Click here to get started with genetic testing + coaching

🎁 Resources & Links:

• Free Guide: The 5 Genes You Should Know to Optimize Your Health
• Book a Free Call for Genetic Nutrition Coaching

If you loved this episode, please:

💫 Subscribe

🌟 Leave a 5-star review

📤 Share with someone who's ready to stop guessing and start healing

💬 Let’s Work Together:

👉 Ready to test your genes? Book your free call HERE

💛 Stay Connected:

• Instagram: @find_myself_free
• Website: www.findmyselffree.com. Free Resources Here!
• Subscribe to my Newsletter: 3-2-1 Heal

🎧 Loved this episode?

Please leave a ⭐️⭐️⭐️⭐️⭐️ review on Apple Podcasts or Spotify—it helps more women find this show and start their own sober glow-up journey.

What if you could actually turn back the clock on aging? In this episode, I share how I reversed my biological age by 14.4 years in just 3 years — going from 44 years old chronologically to 29 years old biologically.

This isn’t about chasing youth or vanity. It’s about reclaiming energy, balancing hormones, and building resilience for the decades ahead. My journey started with sobriety at 40, but it didn’t end there. When my labs revealed high cholesterol, creeping weight gain, and accelerated aging, I realized I needed a different approach.

The breakthrough? Genetic testing. It gave me my personalized health “cheat code” — clarity on food, fitness, hormones, and stress so I could stop guessing and start thriving.

✨ In this episode, I share:

• Why sobriety was the first domino in reversing my age
• The wake-up call labs that revealed I was aging faster than I thought
• How perimenopause and Hashimoto’s shaped my health journey
• The turning point: discovering functional nutrition and genetic testing
• What DNA can tell you about hormones, metabolism, stress, and longevity
• The biggest levers I pulled to roll back my biological age

🌿 You’ll learn:

• Why one-size-fits-all health advice doesn’t work
• The role of genes in energy, detox, and longevity
• How to eat, train, and recover in alignment with your DNA
• Practical ways to reduce trial-and-error and finally feel like yourself again

If you’ve ever felt like you’re “doing all the right things” but not getting results, this episode will give you hope — and a roadmap.

🔗 Resources & Links:

• Learn more about genetic testing + precision coaching → below
• Follow me on Instagram → @find_myself_free
• Coaching inquiries → www.mycheatcodenutrition.com

✨ You’ve already done the hardest part by becoming alcohol-free. Now let’s unlock your genetic cheat code for the next chapter of your health.

👉 Click here to get started with genetic testing + coaching

🎁 Resources & Links:

• Free Guide: The 5 Genes You Should Know to Optimize Your Health
• Book a Free Call for Genetic Nutrition Coaching

If you loved this episode, please:

💫 Subscribe

🌟 Leave a 5-star review

📤 Share with someone who's ready to stop guessing and start healing

💬 Let’s Work Together:

👉 Ready to test your genes? Book your free call HERE

💛 Stay Connected:

• Instagram: @find_myself_free
• Website: www.findmyselffree.com. Free Resources Here!
• Subscribe to my Newsletter: 3-2-1 Heal

🎧 Loved this episode?

Please leave a ⭐️⭐️⭐️⭐️⭐️ review on Apple Podcasts or Spotify—it helps more women find this show and start their own sober glow-up journey.

What if the future of medicine isn’t about waiting for a diagnosis, but actively preventing one? In this episode, I’m sharing how AI and the latest health tech are giving us the power to take control of our health like never before—without getting overwhelmed or wasting time on things that don’t matter for your body.

I’ll walk you through 3 things I’m doing right now to stay ahead of disease, feel my best, and make smarter health decisions—and 3 things I’ve stopped doing because they drain my time, money, and energy.

You’ll hear my own story with Hashimoto’s, how direct-to-consumer labs and genetic testing changed the game for me, and why working with the right expert is the fastest path to actual behavior change.

What You’ll Learn in This Episode:

• Why AI is changing the way we access and understand our health data.
• How to use direct-to-consumer labs to track your progress without the doctor’s gatekeeping.
• Why genetic testing is your personal health GPS—and how it can help you focus on what really matters.
• The type of expert who can help you actually activate change, not just read numbers off a page.
• 3 things I no longer spend money or time on (and why).
• My personal annual health ownership plan—what I test, how often, and why it’s worth it.

My 3 Power Moves:

1. Direct-to-Consumer Labs – Total control over what you test and when, without unnecessary appointments.
2. Genetic Testing – The blueprint that reveals where you’re strong, vulnerable, and how to prioritize your health.
3. Work with an Expert – Someone who educates, inspires, and guides you through behavior change—not just a diagnosis.

What I’m Not Doing Anymore:

• Paying for an appointment just to order labs.
• Paying for someone to simply read “high, low, normal” without context.
• Doing unnecessary screenings that my genes and lifestyle don’t warrant.

🎯 If you’re done throwing supplements at the wall and hoping something sticks, it’s time to get personal. I offer genetic testing + 1:1 nutrition coaching to help women in perimenopause get real answers and build a plan that actually works.

👉 Click here to get started with genetic testing + coaching

🎁 Resources & Links:

• Free Guide: The 5 Genes You Should Know to Optimize Your Health
• Book a Free Call for Genetic Nutrition Coaching

If you loved this episode, please:

💫 Subscribe

🌟 Leave a 5-star review

📤 Share with someone who's ready to stop guessing and start healing

💬 Let’s Work Together:

👉 Ready to test your genes? Book your free call HERE

💛 Stay Connected:

• Instagram: @find_myself_free
• Website: www.findmyselffree.com. Free Resources Here!
• Subscribe to my Newsletter: 3-2-1 Heal

🎧 Loved this episode?

Please leave a ⭐️⭐️⭐️⭐️⭐️ review on Apple Podcasts or Spotify—it helps more women find this show and start their own sober glow-up journey.

If you’re feeling overwhelmed by perimenopause symptoms and wondering if it’s time to jump on the hormone therapy train — pause this scroll and hit play. In this episode, I’m sharing the real reason so many women still struggle even when they're on bioidentical hormones like estrogen patches or creams. Spoiler: it’s not just about your hormones — it’s about your systems.

We’ll dive into why the answer to perimenopause isn’t just slapping on a hormone patch and hoping for the best. Instead, I’ll walk you through a functional root cause approach that looks at your gut, liver, thyroid, stress response, and yes — even your genetics.

I’m also getting personal and sharing my own story: how I went from cycle syncing to HRT… and why it didn’t work for me until I uncovered deeper imbalances like Hashimoto’s, gut dysbiosis, and estrogen detox issues rooted in my genes.

You’ll learn about the “dirty estrogen pathway,” how estrogen gets recirculated in the gut, and why so many women are unknowingly stuck in a loop of hormone chaos.

This episode is packed with practical, science-backed insights that will help you make empowered, informed decisions about your hormone health — whether you’re already on HRT, considering it, or just starting to feel like something is off.

🔍 In This Episode, You’ll Learn:

• Why jumping into HRT without looking at your full-body health can backfire
• What’s actually behind symptoms like bloating, PMS, mood swings, and water retention
• How the 4-OH “dirty” estrogen pathway works and why it can make symptoms worse
• The role of your gut, liver, thyroid, and nervous system in hormone balance
• How stress, inflammation, and poor detox pathways create a hormonal “perfect storm”
• Why even bioidentical estrogen can cause estrogen dominance symptoms
• How your genes impact your hormone metabolism, detox, and receptor sensitivity
• The truth about beta-glucuronidase, estrogen re-circulation, and gut-driven PMS
• What you actually need to do to feel better in perimenopause (hint: it’s not just HRT)

If you want to stop guessing and start actually supporting your hormones at the root, my favorite starting point is genetic testing paired with nutrition and lifestyle support tailored to your unique cycle.

👉 Want to know how your body is metabolizing estrogen?

👉 Curious why your PMS is getting worse even with “healthy” habits?

👉 Need a custom roadmap for your perimenopause journey?

🎯 If you’re done throwing supplements at the wall and hoping something sticks, it’s time to get personal. I offer genetic testing + 1:1 nutrition coaching to help women in perimenopause get real answers and build a plan that actually works.

👉 Click here to get started with genetic testing + coaching

🎁 Resources & Links:

• Free Guide: The 5 Genes You Should Know to Optimize Your Health
• Book a Free Call for Genetic Nutrition Coaching

If you loved this episode, please:

💫 Subscribe

🌟 Leave a 5-star review

📤 Share with someone who's ready to stop guessing and start healing

💬 Let’s Work Together:

👉 Ready to test your genes? Book your free call HERE

💛 Stay Connected:

• Instagram: @find_myself_free
• Website: www.findmyselffree.com. Free Resources Here!
• Subscribe to my Newsletter: 3-2-1 Heal

🎧 Loved this episode?

Please leave a ⭐️⭐️⭐️⭐️⭐️ review on Apple Podcasts or Spotify—it helps more women find this show and start their own sober glow-up journey.

You’ve bought the course. Tried the detox. Downloaded the guide.

So why does it still feel like nothing’s changing?

In this episode, we’re unpacking the real reason knowing what to do isn't enough — and how to finally start doing the things that move the needle. If you’ve ever felt like you’re broken, lazy, or just “not trying hard enough,” this one’s for you. 🙌

You’ll learn the 3 shifts that helped me stop obsessing over finding the right protocol and start building trust in my own healing process — from genetics and hormones to nourishment and self-talk.

💡 In this episode, I share:

• Why transformation doesn’t come from more information
• The role of behavior change (and why quick fixes are so tempting)
• What my genetic test revealed about my body’s real needs
• How embracing cycle syncing + perimenopause changed everything
• The reframe that helped me shift from diet culture to nourishment
• How to stop critiquing your body and start coaching it instead

🎯 Ready to Stop Guessing and Start Feeling Better?

If you’re done throwing supplements at the wall and hoping something sticks, it’s time to get personal. I offer genetic testing + 1:1 nutrition coaching to help women in perimenopause get real answers and build a plan that actually works.

👉 Click here to get started with genetic testing + coaching

🎁 Resources & Links:

• Free Guide: The 5 Genes You Should Know to Optimize Your Health
• Book a Free Call for Genetic Nutrition Coaching

If you loved this episode, please:

💫 Subscribe

🌟 Leave a 5-star review

📤 Share with someone who's ready to stop guessing and start healing

💬 Let’s Work Together:

👉 Ready to test your genes? Book your free call HERE

💛 Stay Connected:

• Instagram: @find_myself_free
• Website: www.findmyselffree.com. Free Resources Here!
• Subscribe to my Newsletter: 3-2-1 Heal

🎧 Loved this episode?

Please leave a ⭐️⭐️⭐️⭐️⭐️ review on Apple Podcasts or Spotify—it helps more women find this show and start their own sober glow-up journey.

Feeling like you’ve tried everything to feel better in perimenopause — but your body isn’t getting the memo? You’re not alone. Mood swings, stubborn weight, brain fog, and hormonal chaos are common symptoms… but they don’t always respond to standard protocols. That’s where genetic testing can completely shift the game.

In this episode, I’m sharing how your genes hold the blueprint for feeling better — and why knowing your unique genetic tendencies helps you stop guessing and finally start healing. We’ll break down 3 key pathways that a functional genetic test reveals, and how they impact everything from energy to hormone balance to aging well.

🔍 You’ll Learn:

• Why your clean eating, workouts, and supplements might not be working (yet)
• The 3 foundational genetic pathways to investigate if you’re in perimenopause
• How detox, methylation, and inflammation shape your symptoms — and what to do when they’re not optimized
• The real reason your lab work looks "normal" but you still feel off
• How to use your genetic data to personalize your nutrition, supplements, and lifestyle once and for all

🧬 What We Cover:

1. Detox Pathways

→ How your body processes hormones, toxins, and stress

→ The 3 phases of detox and what your genes say about each one

→ What sluggish detox might look like (and how to fix it)

2. Methylation

→ Why methylation is essential for energy, neurotransmitters, hormone balance, and mood

→ Common gene variants and what they mean for you

→ How to adjust your B vitamins, diet, and lifestyle accordingly

3. Inflammation

→ How chronic, low-grade inflammation fuels fatigue, joint pain, brain fog, and more

→ The key genes to look at

→ How to calm your system with targeted nutrition and recovery

🎯 Ready to Stop Guessing and Start Feeling Better?

If you’re done throwing supplements at the wall and hoping something sticks, it’s time to get personal. I offer genetic testing + 1:1 nutrition coaching to help women in perimenopause get real answers and build a plan that actually works.

👉 Click here to get started with genetic testing + coaching

🎁 Resources & Links:

• Free Guide: The 5 Genes You Should Know to Optimize Your Health
• Book a Free Call for Genetic Nutrition Coaching

If you loved this episode, please:

💫 Subscribe

🌟 Leave a 5-star review

📤 Share with someone who's ready to stop guessing and start healing

💬 Let’s Work Together:

👉 Ready to test your genes? Book your free call HERE

💛 Stay Connected:

• Instagram: @find_myself_free
• Website: www.findmyselffree.com. Free Resources Here!
• Subscribe to my Newsletter: 3-2-1 Heal

🎧 Loved this episode?

Please leave a ⭐️⭐️⭐️⭐️⭐️ review on Apple Podcasts or Spotify—it helps more women find this show and start their own sober glow-up journey.