Wellness trends are everywhere—but are they all as great as they seem? In this episode, I’m sharing my unfiltered hot takes on some of the most popular trends in fitness and nutrition. From Pilates to 10k steps, cycle syncing, and seed oils, I’m breaking down the pros, the cons, and whether these trends are worth the hype. Whether you love these trends or are skeptical, this episode will give you a fresh perspective on what actually works and what might be overhyped. Tune in for a fun, real chat about these trending topics! Timestamps are below.

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0:40 introduction

2:38 pilates

13:53 10k steps

22:02 cycle syncing

31:27 seed oils

Hormone health is a hot topic, but with all the advice out there, how do you know what’s actually credible? In this episode, I’m breaking down common red flags to watch for when seeking hormone-related guidance—so you can make informed, empowered decisions for your health.

From oversimplified claims and extreme dietary protocols to fear-based messaging and expensive supplement pushes, I’ve seen (and experienced) it all. I’ll walk you through how to spot misleading advice, what to look for in credible information, and why foundational health habits matter more than quick fixes.

Your body is beautifully complex, and your approach to wellness should reflect that. Let’s navigate this space with discernment, balance, and confidence!

👉 If this episode resonated with you, share it with a friend and leave a review—it helps so much! 💛 Timestamps are below.

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0:40 Introduction & personal experience

2:30 why hormone health is so popular

4:15 common red flags to watch for

4:30 oversimplification

8:00 extreme dietary recommendations

11:00 fear-based massaging

13:34 push for expensive supplements without evidence

14:50 lack of emphasis on foundational health practices

16:15 what to look for in credible hormone advice

23:25 redefining success in a "hormone health" journey

24:20 closing thoughts

Insecurity is something we all face, and for many of us, appearance-based struggles can feel overwhelming. In this episode, I’m sharing my personal experiences with insecurity and how I’ve learned to navigate those moments through faith, scripture, and practical strategies. Together, we’ll unpack the root causes of insecurity, reflect on God’s powerful truth about our worth, and explore tangible ways to guard our hearts and minds against negative self-perception. If you’ve ever battled comparison, beauty standards, or self-doubt, this episode is for you. Let’s shift our focus from the world’s approval to God’s unshakable love and truth. Share this with a friend who could use some encouragement as well!

Timestamps below!

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0:40 Introduction & personal experience with insecurity

4:10 recognizing the source of insecurity

5:40 the power of God's Word

7:40 God knows your deepest insecurities

9:05 seeking the approval of others vs God

12:15 what God has to say about your worth

15:30 guarding your heart & mind

17:03 practical ways to combat insecurity

25:00 be patient with the process

25:20 guided prayer

Lately, I’ve been sharing a lot about how I’m not dieting or tracking right now—but that doesn’t mean I’m anti-diet. The truth is, dieting can be the right choice for some people, but only if it’s approached with the right mindset and a focus on overall well-being.

In this episode, I walk through key questions to ask yourself before entering a dieting phase, from assessing your relationship with food to ensuring your goals align with your current season of life. I also cover practical strategies for maintaining a balanced mindset while in a calorie deficit, including how to use tracking as a tool (without becoming obsessive), when to take diet breaks, and how to avoid common pitfalls like all-or-nothing thinking and food guilt. Plus, I share red flags to watch out for and remind you that your worth is never defined by your diet or body.

If this episode resonates with you, I’d love to hear your thoughts! Connect with me onInstagram, and if you found this helpful, consider leaving a review or sharing with a friend. Timestamps are below!

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0:40 Introduction to the EP

3:30 things you should assess before dieting

8:00 things you should have established before dieting

15:20 practical tips for dieting without obsession

37:15 red flags to lookout for during a diet

41:00 final reminders

Your spiritual well-being flows out into every other area of life. Are you neglecting it? In this episode, we talk about the importance of fueling body AND soul, and some practical examples for how to make this a part of your daily life! I pray this episode convicts, blesses, and encourages you - thanks for being here!

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00:40 intro to the episode

3:10 importance of physical nourishment

3:50 is physical nourishment enough?

4:05 our need for spiritual nourishment

5:50 God doesn't ignore our human need of physical nourishment either

7:35 the connection between spiritual & physical health

9:12 physical nourishment practices

10:36 spiritual nourishment practices

12:25 integrated practices

13:05 are you spiritually rich or in spiritual poverty?

16:25 prayer !!!

Is it fitness or is it an obsession? Today, we are talking all about how tech & social media has really changed the game of fitness & wellness, and not necessarily in all good ways. I'll go over some positives as well as the dangers of having endless data available with devices, as well as my thoughts on how social media could be hurting your journey. Lastly, we'll talk about how we can find a good balance and use these tools wisely. I hope you enjoy the episode! Timestamps are below.

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00:38 intro to the EP

2:50 technology advancement examples

3:40 the benefits of these advancements

5:52 the flip side & the dangers of these advancements

13:45 the rise of social media

17:20 how can we balance all of this & use it wisely?

24:45 reflecting on your own relationship with fitness/health technology & social media

After coming off of a season of big-time burnout at the end of 2024, I'm excited to share how I'm going about things moving forward! In this EP, I'm going to share with you all of my planning and organization strategies that help me stay productive, while also safe guarding against burnout.

LIFE PLANNING TEMPLATE

- copy this link & open on a computer

- click the duplicate button at the top right of the screen

- make it your own

- tag me in your stories using it!!!

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In this episode, we are talking about some mindset reframes that have really changed my life! Just a fun EP sharing what I've been learning along my personal life journey. Enjoy!

p.s. you might want a notebook out for this one ;)

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2:00 POV shift 1 - reflection and rumination are not the same thing

7:48 POV shift 2 - laziness and resting aren't synonymous

17:30 POV shift 3 - taking action is more productive than obsessively planning

23:25 POV shift 4 - I gained more than just weight

27:45 POV shift 5 - this life is simply a road to my eternal home with God

We are getting a little science-y today! In this episode, we talk all things amenorrhea with a large focus of the discussion on specifically functional hypothalamic amenorrhea. I am not a doctor and this is not intended to be medical advice or to diagnose you with HA. I just want to spread what I've learned, in hopes that it will help you too!

TIMESTAMPS BELOW.

EP on the things I did to get my cycle back

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1:30 important disclaimers

3:16 what does HA/FHA stand for?

3:37 amenorrhea 101

5:55 HA is not the only cause for amenorrhea

7:00 hypothalamic causes for amenorrhea

7:36 functional hypothalamic amenorrhea

8:51 menstrual cycle hormone signaling

11:38 GnRH as the initiator of reproduction

12:36 characteristics of FHA

13:50 individual differences

14:27 leptin & its interplay with FHA

17:15 stress & its interplay with FHA

20:43 impact of strenuous exercise + low energy availability

21:19 low estradiol & bone mineral density risk

25:55 the thyroid & its interplay with FHA

27:25 what's really the root cause here (tying it together)

29:20 short terms effects of HA

30:04 long term effects of HA

31:24 it's not just a missing period

31:30 research on amenorrheic subjects

32:30 can you be overweight and have FHA?

33:50 can you have FHA even if you're not clinically underweight?

34:50 common approaches to reversing the condition

35:08 how is FHA diagnosed? labs, etc!

37:11 when to look to PCOS instead

38:40 is FHA reversible?

much more to come on this topic - thanks for listening!!!

TIMESTAMPS BELOW! 

This episode is all about the events leading up to my cycle saying goodbye, and what I'm doing to restore it. I have been on a journey of restoring my cycle before, so I'm excited to document things this time around. This is a packed episode, but I hope you get a lot of value from it! 

2:22 important disclaimers 

3:30 important backstory 

3:55 history of birth control use 

4:56 past disordered eating & low bodyweight

5:44 personality type (perfectionist) 

7:00 growing up sharing my journey online 

9:12 my recent diet/when I lost my cycle 

13:15 admitting to myself that I had hypothalamic amenorrhea 

14:45 lab testing 

15:58 effects of hormonal BC on thyroid 

16:55 link between hypothyroidism and HA 

17:33 what I did to get my period back (and am continuing to do)

18:15 another important disclaimer

18:36 eating in a surplus / nutrition changes 

22:45 gaining weight 

24:50 lowering & not tracking steps / impact of cardio on thyroid 

27:18 training adjustments

30:17 will I go back to weight training? 

32:18 slowing down, hobbies, nature, being present 

33:13 impact of stress on sex hormones 

34:33 challenging thoughts & autopilot habits with food, work, etc. 

37:24 sleep !!!

38:16 gratitude for my body & the ability/resources to heal 

40:50 patience & doing this for the right reasons 

42:00 supplements 

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