“Almost everything will work again if you unplug it for a few minutes, including you.”

- Anne Lamott

Our sweet baby often wakes up halfway though his nap, then snuggles back to sleep and it’s the greatest moment of my day. I sit there with his sweet little head nestled against me, soaking in every moment. His curls, his breathing, the way he wraps his fingers around mine.

I keep thinking, the world tells us to get more done, work smarter not harder and figure out ways to use modern tech to “do less.”

In an era of speed and productivity, what if slow was the answer?

Anytime I try to be “as productive as possible” it just ends up backfiring. I get anxious and overwhelmed and irritated that I can’t get more done. I get snappy and don’t sleep well. When I catch myself trying to get more done, speed things up, to cram in one more to-do in a 5 minute interval, I feel worse.

Quick fixes, 2 hour delivery and a 10-second news cycle has forced our brain and body to a breaking point.

We’ve lost the art of pause, margin and slow.

…and we are only getting more and more stressed out, sick and anxious.

Are short cuts making us more anxious and driving burn out?

In working with clients, women often tell me food isn’t fun anymore. Cooking is drudgery.

AND I think that packaged foods are to blame for this.

You tell me: what’s more fun?

pretending you a Julia Child, sautéing veggies in sizzling butter…

OR

opening a plastic bag of microwavable vegetables…

And I’m not knocking frozen green beans. [They are on our dinner table often.]

Fast, pre-made, shortcuts don’t boost joy.

There’s a reason for the fascination with Ballerina Farm’s from scratch meals.

Whenever I feel overwhelmed or stressed, I find myself craving time in the kitchen. Soup or sauce from scratch, multiple trays of roasted vegetables and chopping herbs. In a world that shouts “short cuts”, I find the process of cooking homemade food has become medicine for me, even with 4 littles under foot.

Doing anything slowly calms cortisol. This allows your pre-frontal cortex, the rational part of your brain, rather than your amygdala, the aggressive part of your brain, to take over.

Yes, slow re-wires your brain and body.

Clients often look shocked that the answer to the problem: “I don’t have time” is to do something that is time consuming. Every slow moment will bring you back to life—it brings joy, calms anxious thought patterns, sparks healing.

So what if the answer wasn’t faster or more productive. What if we enjoyed the process more than just admiring the outcome?

…what if slow was the medicine we all need?

• The cup of tea brewed before you dive into the post dinner kitchen clean up.

• The rhythmic motion of chopping, sautéing, stirring and making food.

• The baby that wants to be held that forces you to sit.

• Making food from scratch.

• Getting bored.

• Sitting in the sun without your phone.

• Going to the grocery store and teaching your kids about problem solving, math, people skills, resourcefulness rather than having everything delivered.

• Reading a book just for fun.

• Using your hands to create when you feel overwhelmed —coloring, painting, making break.

• A morning walk without your phone, noticing beauty, flowers, the color of the sky.

• Making sauce from scratch rather than opening a jar.

• Chopping herbs for garnish.

• Putting on my makeup slowly, by the window as the baby plays in my lap…rather than putting it on in the car as I rush out the door.

• Afternoon tea + chocolate pause.

• Taking an hour or a day before sending the client protocol, email or rapid fire text (I do this often).

• Writing a letter, snail mail forever.

• Slowly sipping your coffee.

• Pausing for prayer and gratitude.

• Making heart shaped pancakes.

• Arranging flowers just because.

• Lighting a candle.

Slow is how we heal.

…reminding myself of this next time it seems like my kids get their shoes on at the speed of a turtle…

The best nutrition protocol in the world isn’t going to solve the speed issue, or solve the issue unless you slow down.

What are your thoughts on the speed of life these days?

xx Caroline

It’s elevated, divine and feels like a temporary vacation.

Nightgowns, as clothes, are having their moment right now and I couldn’t be happier. I was shifting through my closet a few weeks back, noticing how so many dresses I bought years ago were the same style that’s popular right now.

Just goes to show, wear what you love and don’t worry about trends. When you feel confident in your clothes, you’ll have more physical energy and mental capacity, a key component of balancing our body nutritionally.

Pajamas by 4 o’clock are often my daily “vacation”

My evenings with 4 kids are full—hands full, heart fuller. I find that I enjoy and appreciate the evening rush a little more on days I cleanse and slip into my pajamas a bit early.

As moms, we most often prioritize others before ourselves, and that is the beauty and calling of being a mom. But finding little micro moments and joys where I can do something for myself gives me a boost and helps me show up better.

I am naturally drawn to cotton and linen fabrics.

You know I love Living In Linen. And once you sleep on linen, you never go back.

A dreamy way to reduce your toxic load

Cotton and linen are all I wear to bed because it’s one of the easiest swaps to promote healing while you sleep rather than increasing your body’s toxic load with plastic, synthetic fabrics.

When you sleep, your body does much of the deep healing and cleansing work. Your brain and body is restored. I always tell clients, we need to get you sleeping first and there is so much we can do nutrition wise, but something you can do easily is take a look at your fabrics!

You’ll sleep better too because your body will have more energy to spend towards healing rather than energy needed to combat toxic fabrics.

A simple swap that goes a long way, plus your sleep will be dreamy!!!

The other day I was sad to see another brand that previously was all about good, clean fabrics add in polyester to the mix. They’ll pull you with all this good vocabulary and unless you go to the fabric description, you’ll hit purchase before you realize what you are buying. For sure mis-guided marketing IMO.

Natural Fiber Pajamas That Could Pass as Clothing

Explore all my favorite pajamas!

If Only If is a mother - daughter brand with the most feminine details. I adore everything they make and wear their gowns on repeat.

Just clicked order on this yellow ribbon trimmed Vita Dress. Adore the buttons and yellow detail! On sale too!

This Poppy Nightdress in black, not usually my go to, would be darling with a jacket for fall!

This white set with scallop collar is a a staple for me. I am a hot sleeper and it always feels crisp and breezy. Pijama makes the dreamiest, feminine sleep sets!

How darling is this dandelion lilac nighttie?

I’ve had my eye on this gown from Nuisette for quite some time. The embroidery details are timeless. This is one of those pieces I keep thinking about on repeat so I know it will be a closet staple. Might just be my Christmas present!

Forever a fan of these washable silk sleep sets. I’ve gone through quite a few sets over the years. A worth it investment.

This Cotton Gallop horse print set caught my eye as we love horses in our house. Their PJs are great for cooler nights.

Love the oversized shirt of this Buttercup Pointelle Set. Their organic cotton underwear are fabulous too!

Love these floral pointelle shorts with an old t-shirt, because let’s be honest, that’s my Pjs most often!

All the pajamas of your dreams!

One thing already done by 4pm. Less decision fatigue, more energy for the things that matter—homemade dinner, bubble baths for the kids and winding down before bed.

xx Caroline

I have perfectionist tendencies, love a good to-do list and am hardest on myself. Organization is my love language. As much as I don’t thrive with routine and consistency, I equally LOVE a spontaneous dinner with friends and have an open door policy—welcome to our house or rodeo whatever you prefer to call it on any given day.

At her best, attention to detail is a blessing, at her worst, striving for perfection is paralyzing.

Our greatest strength is equally our greatest weakness.

Over the past year, I have really dived deep into my health. I truly felt like I had the capacity to peel back some layers, because healing takes energy.

And…I’ve noticed a softening, in all the best ways. I’m more flexible, can pivot when things change, as they often due with a military husband, and am trusting people with more ease.

*Still. A. Work. In. Progress.

• Personality traits.

• Emotions.

• Thought processes patterns.

• The one thing that sends you over the edge.

• Introverted vs extroverted.

• Type A vs Type B.

• Relational skills.

• Learning styles.

…are beautiful ways God makes each of us unique.

AND… are directly connected out how our body feels internally. How the brain and body reacts directly corresponds with our internal temperature.

It’s not always about more will power or a better productivity hack, it’s about shaping and balancing your internal state of health and capacity.

Deep nutrition, shifting the body towards a state of balance, can bring out the BEST of who you are. When your body feels balanced, your brain performs at its best.

Many modern conventional approaches suppress or alter your hormones, brain chemistry and how you perceive situations and relationships, which can be scary. With holistic nutrition, you aren’t suppressing or altering who you are, who God designed you to be, you are fine tuning, enhancing your best aspects.

Your personality isn’t broken, it is begging for balance. Often times “quirks” just need some smoothing out.

For example…

OCD (we have a child that used to struggle, and that’s a red flag) when in a balanced state can bring attention to detail and organization skills. The balanced side of obsessive patterns is a focused, detailed mindI know God will use this child in powerful ways.

“Emotionally sensitive” in an out of balanced state can be difficult because we can’t have a melt down every time something doesn’t go according to plan, BUT in a balanced state can bring softness, grace and so much beauty in this harsh world.

Suppressing emotions or past memories is a defense mechanism the body and brain go into during or after trauma to direct any remaining energy towards life sustaining functions. But as we bring energy and healing back into the body, the brain starts to remember and process through rather than continuing to suppress.

Each of these specific personality patterns correlate with your current mineral patterns.

In a state of balance, our personality traits will flourish and be source of strength and blessing.

When working with clients, I see several defining mineral patterns that explain symptoms. I can pick up on vocabulary, descriptions or even how people guard emotions or past events.

Mineral Patterns as Personality Patterns

*This is not medical advice but based off scientific principles of minerals (as seen on HTMA) and holistic nutrition.

Mineral: Calcium - protection

*You feel like you are watching your life on a TV screen rather than actively participating.

Personality: perfectionist, Type A, “hard on yourself,” guarded emotionally, harder to let people in and trust, introverted, withdrawal (like a turtle retracting into their shell)

Love language: accomplishment, productivity, quiet time

Loves: checking things off a list

Says: “I’m fine.”

Symptoms: anxiety, depression, thyroid imbalances, weight gain, adrenal fatigue, apathy, brain fog, stiff muscles, joint pain, UTIs, migraines, TMJ, skin issues, premature greying, inability to laugh or cry

In balance: present, joyful, loyal, intrinsically motivated

Mineral: Potassium - endurance, consistency

*You always feel a bit behind.

Personality: “hard on yourself,” finds it difficult to fully forgive and release, exhausted but hard to relax, difficulty focusing or seeing something to completion, lack of “follow through”, you always wish you could get a little bit more done

Love language: acts of service, an hour, day or night off

Loves: delivery or subscription services, help folding laundry, clean counters

Says: “I am so overwhelmed.” OR “If I could just get one thing fully done.”

Symptoms: overwhelm, impatience, exhaustion, mentally and physically cluttered, anxiety, depression, thyroid imbalances, weight gain, adrenal fatigue, brain fog, migraines, skin issues

In balance: discipline, focus, faithful

Mineral: Magnesium - relaxation

*You have a lot on your brain.

Personality: high strung, difficult to relax, exhausted, tendency towards addiction, need a little something to “calm down”, confusion, wired brain

Love language: quality time

Says: “If I sit down, I won’t be able to get up again.”

Symptoms: anxiety, fatigue, depression, high blood pressure, cardiovascular issues, muscle cramps, addiction tendencies, difficulty focusing

In balance: steady, “play hard + work hard”

Mineral: Sodium - emergency, alert, sparkle

*You can go go go till you collapse.

Personality: assertive, aggressive, anger, tell ourselves we “aren’t good enough”, irritable, insatiable, “never enough”, constantly on-the-go, judgmental (of ourselves or others)

Love language: going somewhere peaceful

Says: “I never feel like I do enough.”

Symptoms: emergency activation response, revved up, difficulty calming down, racing thoughts, cardiovascular issues, heart palpitations, difficulty relaxing, allergies

In balance: able to navigate life’s stressors (physically and emotionally) with ease, have a “sparkle” in your eyes

Mineral: Copper - gentleness, clarity

*You feel like it’s all in your head.

Personality: exhausted physically but mentally racing, emotionally on a roller coaster (excited one minute then sad or irritable the next), can flip flop emotions quickly, over or under sensitive, brain feels all over the place, hopeless

Love language: one on one time, a listening ear

Says: “I wish I had reacted better.”

Symptoms: psychosis, personality disorder, bipolar, brain fog, difficulty focusing/concentrating, eczema, hives, ADD, insomnia, autism, endometriosis, acne, PMS, migraines, paranoia, low libido

In balance: clarity, rational thought patterns, glowing skin

Any lightbulb moments that clarify your current patterns, symptoms or struggles?!

Why do I use HTMA in my nutrition practice? Because its cost effective, can be done in the comforts of your home rather than going to a blood draw AND without fail every time provides clear answers to often unexplained symptoms!

Your personality does not need to be fixed, your body is not broken, it is simply asking for help!

Let’s run your HTMA test together and get you confident with how you feel!

xx Caroline

This quote from our pastor is at the forefront of my mind on hard days.

Anxious and overwhelmed? Go for a walk in nature.

Overstimulated? Change environments, drink a glass of electrolytes, run your hands through water, take a dip in the ocean or pool.

Discouraged? Frustrated? Give it 5 minutes.

I speak this often into my clients. Change of environment, even if only for a few minutes, can breathe life and refresh your perspective.

I just returned from 7 weeks away this summer, the kids and I went to visit family and friends and then spent a month at my parents in the mountains of Tennessee. Time in nature, time free from the panic and overwhelm of the city brought true healing to us all. My soul feels at rest. My kids thrived with more outdoor freedom.

Change of place and change of pace is medicine for the soul.

But recently on social media, I’ve noticed a trend I don’t love as a holistic nutritionist who dives in deep with clients.

Constantly being on the go.

Being out of the house is a badge of honor.

A full calendar makes you a better mom.

People love change of place…but, don’t love change of pace.

Change of pace forces us to get comfortable with getting uncomfortable.

Change of pace forces us to address what “staying busy” suppresses.

Change of pace quiets our mind so that we can actually begin to process.

Being on the go isn’t bad, but constantly on-the-go shows we are escaping something.

At her best, change of scenery is medicine. At her worst, constantly being on the go is a cortisol addiction.

Let’s dive into some brain science to prove the point.

Cortisol isn’t all bad. Gasp I know.

Cortisol can protect and defend against a threat. When the body and brain sense a threat, cortisol, blood sugar, blood pressure and heart rate rise to protect and meet the demands of the stress.

In a stress state, the brain switches responsibility from the pre-frontal cortex (the rational, emotional, memory storing part of the brain) to the amygdala (the more aggressive and fast thinking part of the brain).

Beautiful, right? We need more aggressive, assertive behavior to get through emergent situations!

The issue is that the demands of modern times often shift our body into a chronic stress state and our brain into relying more and more on the amygdala for decision making processes.

The amygdala is not where memories are stored, the prefrontal cortex is! So, if we aren’t activating this part of our brain as much as possible, which we should in a normal stress pattern, memories get suppressed.

How does this have to do with wanting to constantly be on the go?

Being on the go keeps cortisol high and our amygdala activated. Resting forces us to confront the sticky stuff we often suppress. Sitting with our emotions—both good and bad. Sitting with past memories that maybe we need to actually address.

When I work with clients, we go deep. We don’t only look at numbers or symptoms, we dig deep as to why. The process stretches you, requires patience and can often reveal parts of you that are stuffed deep under cover.

Maybe we are experiencing anxiety, but don’t want to confront it, so we keep going.

Maybe we are the one that holds it all together for our families, but we just want to have a beautiful moment where someone else makes the decisions and hold it together for us.

There can be a beautiful balance—soaking in the world around us AND slowing down.

Changing our environments and our scenery in a way that doesn’t escape our emotions and stress patterns but rather provides opportunities to confront them.

This isn’t found in wearing a badge of honor of who can do the most, or who can spend the most time away from the home. Healing is found when we intentionally change our pace rather than using change of place to escape what we need to handle.

Can mineral patterns internally actually reveal suppressed emotions?

There are several mineral patterns that correspond with apathy, avoidance tendencies, suppressed emotions, stress and trauma. I can see if very clearly on clients HTMA patterns. It’s fascinating because often I can pinpoint a clients mineral patterns before even seeing their test results.

• Perfectionist tendencies.

• “I’m super hard on myself.”

• Type A personality.

• Short responses to questions.

• Apathy.

• “I want to be more engaged and an active participant in my life.”

• Feeling like you are watching your life on a movie screen rather than actively participating.

• Grieving a loss.

• Giving myself grace.

• Difficulty calming down at night for sleep.

• Racing thoughts.

Want to take it a step further and dive deep into healing?

What are your thoughts? Would love to know!

xx Caroline

The kids and I left the city for the summer, to embrace some slower days in Tennessee. My husband’s military job is quite demanding and we needed nature, freedom, fresh air. My kids can run around without me having to watch them like a hawk as I do in the city. My daughter spent the whole day running around with a darling neighbor girl. I texted my husband: this is what we needed. Freedom. Freedom to just be.

I’ve realized that while I fully believe God has us in Washington DC for this season, life in the city is a major nervous system strain.

I feel rejuvenated. My energy is amazing. Anxiety gone.

Nature is medicine. Admiring hydrangeas truly is the medicine of the season.

Here’s my week nourished!

xx Caroline

Reaching for on repeat these days…

READ: The Stationary Shop, A Founding Mother — clinging to every word, both books are captivating.

WEAR: Floral Swim Pareo, White Clover Nightie Dress — feminine yet perfectly sturdy for chasing littles.

EAT: charcuterie style breakfast plate —yolky eggs, salty cheese, a good slice of carbs, something living and fresh.

MEDICINE: hydrangea season

BEAUTY: Brighten Complex C Serum — only Vitamin C serum that doesn’t make my face red or breakout like crazy.

Getting ready for the day truly makes me show up better. More energy. More focus. More patience.

I’m all about a fuss-free, summer morning routine.

• Nature. Sunshine. Fresh air.

• Exercise. I swam some laps while my mom held the baby. I ran the driveway this morning while the kids scootered around. Always inviting my kids into the process.

• Bold coffee. I started drinking Fabula coffee months ago and it’s got all the flavor, without mold or jitters. Truly been a game changer for my energy. No headaches or crash. CAROLINE for 20% off.

• Always a white linen shirt. Breezy. Cool. Healing fabric. Once you go linen, you’ll never go back.

• Breakfast, always. You know the drill.

• And a simple skincare routine. In awe of how clear and soft my skin is.

With afternoons at the pool, the heat and humidity, I have been washing my hair almost daily. Which isn’t my norm. But it is SO soft and still growing like crazy. The new baby hair fuzz is sprouting like wild flowers.

As soon as Agent Nateur launched this Silk Peptide Repair cream, I jumped on it. And my hair has never been softer. Her hair products smell delightful and truly work. You know I swear by this Hair Growth Spray. So many other hair products either leave my hair greasy or like cardboard. These are perfection.

I get asked all the time about hair pills and tips for growing hair. I could chat this topic for hours. Good hair products are the cherry on top. The foundation for hair growth lies in good nutrition.

Hair loss is always a signal something else is wrong. You never just have hair loss. Adrenals. Thyroid. Depletion. Chronic stress. Absorption. Unresolved trauma (this is actually a big one not talked about often). Postpartum, it happens for many reasons, but truly due to creating the demands of that sweet little life.

When we figure out the WHY for your hair loss, you also get a the root cause for so many other symptoms. Hair pills just can’t do all that.

Starting my mornings with a big glass of electrolytes helps boost energy and release tension. While I would always encourage eating livings foods for hydration first, most often we need a little more. I also find I’m less snarky and have more energy. These have a great sodium to potassium ratio, real fruit and bring all the happiness.

I have been loving Ballerina Farm’s new Farmer Hydrate flavors. The Lemon Lime Basil is divine. My kids all beg for sips and then usually end up with their own cup. Raspberry Lemon and Grapefruit Ginger (was pleasantly surprised by how much I liked that flavor) are on repeat too.

My skin has transformed. I truly am in awe. I have been using Atmosphera’s climate centered skincare since April and my skin has never been softer or clearer. After having Jameson, I’ve struggled with eczema that both internal and external approaches couldn’t quite shift. Within 2 days, my skin was cleared.

Since we are traveling this summer, my beauty bag is minimal…just how I like it. So I love that this routine works but also is the same AM + PM because your skin doesn’t know the time

.

1. Wash with Pure Refresh Gel Cleanser. The name shouts it all. Perfectly refreshing and doesn’t dry your skin.

2. Brighten Complex C Serum. Protection from natural aging, sun damage, toxins and other environmental factors. The ONLY Vitamin C serum that doesn’t leave me red or with breakouts.

3. A few drops of Replenish Oil. I’m using the humid oil right now, choose your oil based off your climate. This gives the best glow and does not leave you greasy.

4. Hydra Balance Moisturizer. I use just about 1/2 a pump. It goes lovely with makeup. Never oily or greasy.

5. Barrier Balm — ADORE. This locks everything in and makes your skin glow and refreshed overnight. The texture is divine. Never greasy. I don’t do greasy.

Choose your skincare based off your climate. Once you try this way, you’ll never look back!

Getting to share so many lightbulb moments for clients is pure joy. Connecting the dots on symptoms that have been present for years. Giving clients hope that this is not all in their head. It’s a blessing. I often find myself saying, I am sorry you are struggling, but there truly is a reason for your symptoms.

A client that has struggled with acne for her whole life. Found the root cause.

Another client navigating miscarriage and wanting to strengthen her body. Discovered liver congestion and inflammation.

A client whose words will echo forever in my mind: “I would feel like more of a participant in my life than a bystander.” Got to share with her the very real root cause.

Living for those lightbulb moments!

Our baby turns 1 next week. I’m not ready for it. I keep thinking this is the baby that will keep and not grow. But his smile, curly hair and LOVE for his people is infectious.

I know one day he may not need me, but God knew how much I needed him. His life has healed me in so many ways… healed our family too.

I expected to share much more about postpartum, but I’m glad I have kept to my bubble for now. Thoughts are swirling about something I want to bring into the world to help mamas postpartum, and I know I will with time. But I am truly living this season out, present as much as possible.

Time and age has a way of either solidifying your beliefs or causing you to thoughtfully change perspectives, because after all the world is not black and white.

While I certainly have changed my mind, in other aspects I am unwavering in my beliefs.

Of course, life moves forward. Experiences shape our opinions. Our eyes and hearts see things differently. The world adapts. I’m not pretending everything is set in stone. But there’s a difference between being grounded and chasing whatever the internet decides to celebrate this season.

How I carry out my habits and beliefs may differ from season to season [motherhood, business, health and my husband’s demanding military career often changes things on the daily], but my core essence remains unwavering

Nutrition clients often tell me they are overwhelmed with information (hey, me too).

“How do I know what information to believe when everyone has a different opinion?”

“What is actually good for me?”

“It’s overwhelming to know what to do!”

“One book says this, another says this.”

What is your heart telling you? What is your intuition saying? What are your core beliefs?

When you are confident in who you are and secure in your believe, trends flow like waves against a seawall—loud and relentless but unable to shift your foundation.

I’m not tempted by every trend.

I am confident in who I am. I like what I like.

I don’t feel like I need to try the latest skincare craze.

I’m confident in my minimal, effective routine.

I don’t need to try the latest hair pill.

I’m confident in the products I use and inside out approach.

I don’t need to try the latest bio hack.

I’m confident that a daily dose of beauty + nature is far better than anything in my shopping cart.

Below are a few unwavering nutrition principles that ground me on the daily, no matter the season.

01. I eat for joy + beauty, I don’t track.

When you choose living food, you can’t really mess it up.

Beautiful food, food that brings a smile to your face, food that you enjoy making never hurt anyone.

A bowl of oatmeal topped with all the colors and fun toppings brings joy.

A sandwich layered with spicy mustard, broccoli sprouts, juicy summer tomatoes and salty cheese brings joy.

A colorful salad, grilled steak courtesy of my husband and roasted potato wedges brings joy.

Afternoon chocolate brings joy.

Joy is nourishment. Beauty is nourishment. Joy and beauty counteract cortisol.

When you bring joy and beauty into the situation, you’ll feel satisfied both physically and emotionally which naturally leads to more balanced eating, mood and energy.

Never once have I tracked protein. Honestly that just sounds stressful. If you are stressing all day about achieving some lofty protein goal, you only are going to increase anxiety and stress.

When your body is in a state of stress (both minor and major), it is physiologically unable to heal, unable to balance metabolism, unable to direct energy to your brain to rational thought processing.

The beautiful part of real food is that it naturally contains just what your body needs.

Your body absorbs nutrients best from food because their vitamins, minerals and co-factors for absorption are fully intact, the way nature intended.

It’s really hard to overeat a fresh salad or steak. It’s hard to overdo it on yogurt and fresh peaches.

Real, living, beautiful food signals floods your brain with satiety and joy.

Try eating for beauty and joy rather than restriction or tracking. Do you feel the shift?

02. I view sleep as a time producing activity.

I don’t stay up late folding laundry. A good night’s sleep can truly change everything.

I’ve always been quick to leave and never one to stay up late, even as a child. And, I only ever pulled 1 all nighter in college.

This all changed when I started viewing sleep as productive, not wasteful. Because you’ll get more done, and faster too, when you are rested. A task that may take an hour at night, might only take 10 minutes the next morning because your brain and body are restored.

Even with 4 kids, I don’t stay up late, no matter how much I have to do, I go to sleep.

All the productivity hacks in the world won’t save you if you are exhausted.

Because let’s face it, the best productivity hack of all time is sleep…and you don’t need a bestselling book to tell you that.

All a girl really needs is…

• an earlier bedtime.

• morning sunlight to set your cortisol for the day.

• clean linen sheets.

• eating enough during the day—otherwise you’ll get the nighttime munchies…been there.

• CBD, hello dreamy sleep + daytime energy.

• a good face wash.

• a white nightgown.

If sleep is a struggle, and I have been there, you want to address the underlying causes. There are clear patterns and deficiencies I look for with clients that struggle getting deep, restful sleep. Let’s get you sleeping! Possible? YES.

03. I lean more into intuition and less on information overload.

They say knowledge is power but less information breathes life.

Obsessing over numbers, monitoring devices, counting, analyzing, tracking. Has it really made anyone healthier? We are in an age of information overload—our brain and body were not designed a constant barrage of info.

Constant biological monitoring can actually bring about more disease. When the brain perceives danger, it activates the body’s stress response.

• Cortisol, blood pressure, heart rate, blood sugar and inflammation rise.

• The brain switches from rational processing to aggressive processing.

• Digestion, metabolism and fertility slow.

This shifts our body into a constant state of fear and chronic fight or flight. The more danger the body perceives, the more the brain thinks there is a threat, making it harder to heal.

As someone who has to wear 2 medical devices to stay alive (Type 1 Diabetes), that’s the cap. No Oura ring. Never a tracking app to I fed all 4 babies. No counting protein. Not stressing about “cold and flu season.” No fear when the latest virus hits the news.

Beauty and brains over biohacking, always.

04. I ask does it make common and historical sense?

What’s lasting prevails. Common sense seems to be lost these days.

Ask a simple question: does it make sense?

Trends rotate so quickly, most of the time we don’t even know if the trend works because then it’s on to the next trend. I don’t want a ticket to that roller coaster ride.

History has much to teach us… [and yes…there’s certainly dark sides of history too].

Foods eaten since Bible days? Milk, honey, fermented bread, fruit, vegetables, fresh fish, clean meats.

Ancient fabrics? Linen.

Historical healing techniques? Sunshine.

Ancient stress relief? Nature, baths, spas, massage.

These principles remain unwavering. Centuries later they are still true.

No one historically was swallowing 6 beef liver pills daily.

No one historically was sick because of a GLP-1 deficiency.

No one historically was eating processed food in mass.

In a world of walking pads, vibration plates and restrictive diets that cause more anxiety than good…

Let’s call for a return to creating a life that is naturally healing.

Instead of checking out the latest trend, what if we paused and checked in with what has always been true, what has stood the test of time?

05. I don’t apologize for what I authentically love.

I don’t feel pressure to conform.

In the relatively short time I have been alive, the world has gone through all sorts of trends…

• Weight watchers to low fat.

• Keto + paleo to carnivore diet.

• “Everything in moderation” to claiming “even moderation is too much”.

• Protein maxxing.

• Blood work solves everything.

A nutritionist I personally worked with once said words that echos on repeat in my mind:

“Don’t approach your routines from ‘I should’ Caroline, approach it from ‘I want’.

‘I should’ do that only increases guilt.

‘I want’ to do that breathes life.

What do you authentically enjoy?

I eat carbs, and I don’t apologize for it, even as a Type 1 diabetic. Now, yes the quality matters, but I know that my energy, my thyroid and my brain function better with quality carbohydrates. Yes, even science supports.

I like nice clothes, notice I said nice, not expensive. Yes, some of my jeans are more expensive, but I have only a handful and I wear them for a decade. Shoes, I have 3 per season. Shocking, maybe, but truly stress relieving not to have so much clutter.

I use the same skincare on repeat, and I turn down so many brand deals because I like what I like. You’ll never find me sharing what I don’t truly love and use daily.

I like bold, fresh and nice coffee. It brings my husband and I joy and we make it at home, so we don’t mind a slightly more expensive price tag.

Chasing trends is exhausting. But confidence in who you are and what you love is timeless. Staying steady is energizing.

What’s something you haven’t changed your mind about?

xx Caroline

This past week was muggy, the air was thick.

The boys and I dropped our daughter off at school and took the dog for a walk as we usually do in the morning. I quickly realized my current outfit was not appropriate for the day.

Sweating, I came back home and slipped into a linen dress. Instantly refreshed, instantly calm, instantly regulated.

Once you wear linen, you never go back.

Once you sleep on linen, you really never go back.

Linen breathes life, it moves with you, and it only gets better with time.

Linen meets the demands of the day—it adapts to meet your current needs. Linen keeps you cool in the heat and insulates in the cooler seasons.

Linen naturally wicks away moisture and is naturally anti-bacterial. “Moisture wicking” and athletic style fabrics of modern times rely on chemicals and toxins to create the fabric (another story for another day, we avoid them in our house), but linen does this on its own.

Historically linen represents purity, honor and strength …

The French word lingerie came from the root linen as original undergarments were made of linen due to the natural antibacterial and breathable properties of the fabric.

Historically, medical bandages were made from linen because it is naturally antibacterial and pathogen-resistant—the fabric wicks away moisture without trapping bacteria. This is why bed linens are called linens because of their historic medicinal use both in ancient times and in more 19th and 20th century hospital settings.

In war settings, volunteers and nurses would sterilize and roll linen to create reusable wound dressings.

The ancient Egyptians used this prized fabric to embalm the dead. Linen is so durable that many of these ancient fabrics are still intact.

In the Bible, linen is mentioned as a prized fabric signify purity, holiness and and honor. “Make the tabernacle with ten curtains of finely twisted linen and blue, purple and scarlet yarn” - Exodus 26

As someone who naturally runs hot, and struggles in the heat, wearing and sleeping on linen has changed my outlook on the draining heat of the summer. When the breeze catches linen on a hot summer day, you feel bliss.

Wearing Linen

Natural fibers are the foundation of my wardrobe, it’s hard to mess up linen with chemicals (sadly the way many cotton pieces are now-a-days) because the fabric is so pure itself.

Linen is quite durable and resilient, however I always wash lights with lights, and usually pop my linen in the air dryer for 10 minutes then hang dry. The fabric gets softer with time.

This white linen button down from AYR is quite honestly the most beautiful shift I have ever owned. An elevated feel, lightweight and breezy for the summer heat. The loose fit is perfect. It will be a shift I wear all year round, with a sweater in the cooler months.

I’ve owned this linen dress for years and it is a staple in my closet. I purchased it before my 4th baby and wore it before, during and after pregnancy. I love it with a sweater in the cooler months. Super durable and great to dress up or down with sneakers.

I love a good linen t-shirt because they just drape perfectly and always feel elevated with jeans, a nicer skirt or biker shorts. This one is breezy and a bit oversized—cream has the best buttery color. The shirt I reach for on the hottest of days.

I splurged on these linen drawstring pants last summer, about 30 weeks pregnant, and still wear them now. They are on wash and wear on repeat. Truly the most dreamy pant. I actually wear them all year round too.

I have had my eye on this pleated white linen button down skirt for a while. The details are so feminine. I know it would be a staple for years to come. As well as this pointelle linen button down polo—so cute with high waisted jeans. Love all the feminine details.

As someone who lived in Spain for a few years, I adore this Spanish brand Maria Dela Orden. Her styles are so refreshing and unique. Currently eyeing these wide leg ocean blue linen pants as a staple wardrobe edition.

These light pearl pink linen pants with a high waist are equally dreamy with a bit more tailored structure. Her pieces are made with top quality natural fabrics and always wash and wear so well, they really stand the test of time and with 4 kids, I wear my clothes hard.

If Only If has been a recent closet edition. Their pieces are so feminine, slightly oversized and breezy (I usually wear a medium but chose a small). They are sheer but a great house dress and nightie or wear with a slip out and about. Not linen, but my favorite piece is their Clover nightdress.

I have owned this thin blue stripped linen button down for over 6 years now and wear it on repeat. You do have to steam or iron down the area around the buttons as it does wrinkle a bit but it’s honestly my most worn shirt in the closet. I’ve breastfed all 3 boys though this shirt, oh the memories. Their Jameson linen skirt has my heart, because of our own baby Jameson.

Explore the full Linen Edit >

Sleeping on Linen

This is where my love for linen began.

As a hot sleeper, linen sheets have forever changed my sleep in all the best ways. It breathes with you and regulates your temperature no matter the season. I truly sleep SO much better on linen and notice a big difference when I sleep on other sheets outside my home. Linen sheets get softer after a few washes, and then even more soft with every wash.

We rotate through these, these and these. 2 years for my birthday I got sheets, because king sheets are a heavy price tag. You know you are in your 30s when you happily ask for sheets!

These oatmeal stripped sheets are on our bed and also our guest bed. They are the best price point for linen sheets, I can’t say I love everything about the brand or their clothing, but I have been very happy with the sheets.

I have my eye on these ruffled linen pillow cases because I love having extra pillow cases on hand to swap out every few days to keep things fresh.

We have had this linen duvet cover and shams on our bed for 8 years now and it still looks fabulous. We have it in white, which is so refreshing and crisp—my boys jump on it daily so it hold up. An investment piece that’s worth it.

Currently eyeing these floral linen cotton sheets for my daughter when she needs another set.

View my entire linen edit here… because getting dress and getting into bed should feel fabulous.

xx Caroline

Full of…

Spring blooms.

Lots of sunshine walks.

Preschool graduation, I’m a puddle.

Sink baby bubble baths.

A new, highly targeted protocol for me, and I’m thriving with it.

Walking through some tough symptoms with clients and so grateful to be apart of their journey.

A good book before bed.

Iced matcha sprinkled with vanilla sea salt.

…and saying no a whole lot.

When life feels full, I like to play a “game” of choosing one thing to take off my plate each day. I get pretty ruthless with saying no to protect my family. There’s many good things to do, but that doesn’t mean they are right in this moment.

Try it. Choose one thing to take off your load today. How does that feel?

3 weeks ago I started a highly targeted new supplement protocol. I have been prepping my body for months, laying the foundation, but I knew it was time to go deep.

My HTMA results were very eye opening, and quite a mess. Combining that with knowing my symptoms so personally and weaving in some Traditional Chinese Medicine techniques, I felt confident. Time to become my own client.

The results have blown me away. My brain and body have come back online.

Brain fog is lifting.

Caffeine cut in half.

Eczema and super red, dry skin patches mostly all gone.

Recalling past memories with more clarity.

Energy shifting in all the best ways.

I have so much more work to do, and know this will continue to take months and tweaks, but am so grateful for the holistic approach I practice so faithfully in my own life and with clients.

Wow the personalized, deep and holistic approach works. And it’s not all that complicated in reality.

And my hair is growing like crazy, which is the best sign!

I have purposefully taken an inside out approach to hair loss. Knowing that hair loss is the body’s cry for help. Those highly marketed hair pills? They don’t actually address the root cause.

This hair growth spray has been the best addition while doing the deeper healing work. I’m in awe how many fuzzy baby hairs I have. (PS…it’s on sale this weekend and they never do sales).

Adore their deodorant, takes me back to Southern France, and the manuka honey toothpaste.

Whenever I feel a bit drained, I intentionally pour in as much as possible and bring in a simple addition so I don’t put my health fully on the back burner.

Loving these veggie juices delivered straight to your door. They are super high in Vitamin C and potassium which are two nutrients that get quickly depleted under stress.

It’s always easier to reach for a resource then to go find a resource in the moment. Prepared is nourished.

CAROLINEPOTTER15 to save >

Have you tried rhubarb? I spotted it at a farmer’s market stand as we were leaving the park a few weeks ago.

My daughter and I are obsessed with stewed rhubarb and strawberries. She eats it by the spoonful. Rhubarb is highly anti-inflammatory and a great prebiotic source to feed your gut’s beneficial bacteria. And it’s high in Vitamin C which boosts your body’s stress response.

I finely chop the rhubarb and strawberries and simmer on low for about 15 minutes with a sprinkle of maple sugar, lemon, lemon zest and dash of vanilla.

Adds delight and beauty to your pancakes, yogurt bowls or oatmeal!

I’ve been looking to add some warm weather additions to my closet but I always take forever to decide on anything, because I want to truly love each piece.

These cotton green stripe pants have my eye. As does this white feminine house dress. Both should frolicking in a field of wild flowers.

I’ve been looking at Reprise Activeware for natural fiber, low chemical sports ware. I recently did a deep dive into how it’s not just the fabrics that are endocrine disruptors but the chemicals used to process them.

I went down the natural fiber route almost 8 years ago right after my daughter was born and I’ve never looked back.

Linen forever has my heart. These breezy linen drawstring pants are the most worn item in my closet. These yellow sheets on on my bedroom refresh — once you sleep on linen, you’ll never go back.

Lately, I have been struck by how simple the solutions are.

Noticing beauty is medicine.

And quite easy with all the spring blooms. Beauty acts as a cognitive and emotional “pause button” that triggers the brain’s reward system, releasing dopamine and lowering stress.

Flowers, nature, watching the sunrise or sunset, adding something beautiful to your home, microgreens or herbs on top of your meal, colors on your plate, a day trip to somewhere beautiful in nature, the way the light pours in the windows in the evening all reset the nervous system, bring joy and lower stress.

Notice beauty, add some color to your plate, say no. Let’s just say there’s a shift—it’s like a lightbulb turns on and illuminates your brain and body.

I have to add, it’s really hard to notice beauty until you pause. Create space, room for your brain to exhale. That’s when you’ll start noticing beauty in places you never saw it before.

Try it—let me know your thoughts in the comments.

xx Caroline

My husband took the kids to the park and gifted me a few hours of quiet. Of peace. Of space to do as I please.

“What are you going to do he asked?”

“Work of course, I have so much to do.”

And truthfully working is self-care to me. My job as a nutritionist lights my brain up. I adore it. It fuels me. So, a quite moment to work is a break to me.

I made my self a salted maple decaf latte and climbed into bed. My favorite place to relax.

[These beans are quite exquisite and refreshingly bold, the best mold free flavor I’ve ever tasted.] CAROLINE to save.

And then I thought, nope. I’m going to gift my brain some space to exhale and picked up my latest book, One Good Thing. Goodness I steamed to the end because it had me hanging on every page. It’s a refresh for your nervous system. Beautiful and calming, captivating but not in the thriller manner.

I also made my summer reading list and am SO excited to dive in.

Reading has been medicine to me lately. Moments when I feed the baby or have 5 minutes before school pick up. Swapping scrolling for reading is a brain exhale, a moment of peace that shifts me into a better place mentally.

I find myself lately asking if I am really stressed or anxious, or if my brain is loud? My brain is crowded by voices, news and the latest trend.

Often it’s not just the lack of sleep or the full days that stress our nervous system, it’s a brain that has not space to breathe, to exhale.

The brain needs a break, just as much as the body.

Quiet space, breathing room—a brain break engages our Default Mode Network, which strengthens memory, boosts creativity and reduces stress or burnout.

A brain that has space to exhale is medicine.

When the brain shifts into Default Mode Network, it can rest, process information, and generate new ideas.

[Default Mode Network is when the brain is in a state of active rest. Not sleeping. Not hardcore working. More the daydreaming state. A state most of us adults rarely go into. Empathy, creativity, generating new ideas all rely on the DMN.]

Do you really need another productivity hack OR do you actually need margin, space and pause?

Think about when your best ideas start to flow . . .?

It’s the moment before you fall asleep, when you are in that dreamy state.

It’s on a run or walk in nature.

It’s in the shower.

All times when your brain exhales.

Pause is productivity. Pause is medicine to the brain.

When your brain is in Default Mode Network, your prefrontal cortex is engaged—this is your rational, calm brain.

Putting your brain into this restful Default Mode Network isn’t just essential for focus, memory and brain power but it’s KEY to emotional regulation. If you feel all over the place, up and down, anxious or frazzled, ask yourself, did your brain have any quiet time? Did your brain have a break? Did you allow your thoughts to wander?

Go back to being a child for a bit, do you remember day dreaming or imaginary friends? My kids’ creativity and imagination truly amazes each day. This is because they have SPACE to let their imagination run wild, to let their brain and body have margin.

The go-go-go mentality and overstimulation of modern culture is the antithesis of unstructured play and time. We celebrate our kids for “just go find something to do” yet hardly do it ourselves.

Here’s a few ways you can allow your brain to exhale…

• Add beauty to your space—flowers, plants, soft lights, a candle.

• Notice beauty—the way the light hits in the evenings, flowers in bloom, a smile.

• Organize a specific space or drawer.

• Throw 10 things away.

• Take 5-10 minutes to organize your thoughts, make a drink and a little treat to snack on before jumping into your to do list.

• Simple stand and be while waiting in the grocery line rather than scrolling.

• Create—chop, cook, paint, bake.

• Drive in silence.

• Read in the margin moments—the car line, between meetings, before bed.

• Unstructured play—we tell our kids to do this, why don’t we?

• Go for a run, gym workout or walk without your phone or headphones.

• Unplug from digital devices. I often “loose” my phone on Saturday mornings.

• Have a picnic.

• Have a weekend or day without anything on the calendar.

• Running, swimming.

• Aerobic exercise—get your heart rate up.

• Do a task that is opposite of your skill set—for example: if you are a writer, engage in something more mathematical (playing cards, puzzles). If you are more science and mathematical focused, take up photography, painting or baking.

• Plant yourself in an awe inspiring location. Change of location = change of pace both physically and mentally. Take your meeting on a walk outside rather than inside if able, take a weekend drive to the country if you live in the city, wander through a museum.

The more I give my brain an exhale, the more energy, creativity and patience I experience. A brain exhale isn’t a luxury, although as a mom to 4 it often feels like one, it’s medicinal to me.

A few minutes here and there give me life.

Try it this week won’t you?

xx Caroline

My hair has been falling out in clumps. And it feels so defeating. A loss.

So, in that 3am moment of weakness, I fell prey to fancy marketing and purchased the hair supplements that promised ‘so much’.

In a late night moment of desperation, I went against what I know in my core and bought a popular hair growth supplement.

Hair loss is deeply emotional. And, rightfully so.

As women, our hair is a crown of glory. A symbol of beauty, power, confidence and femininity.

• Spiritually hair is a symbol of glory, wisdom and an anointing.

• Historically long, voluminous hair was associated with wealth and short hair (or the act of cutting hair) was often a symbol of punishment.

• Culturally changing hair styles can been seen as a symbol of rebellion, freedom or even matching economic times.

As a holistic nutritionist, I know the reasons, the why and the solution to hair loss.

Side note: Not naming brands but that popular hair growth supplement caused major acne (large amounts of biotin causes skin irritation/inflammation) and racing thoughts…I knew better, but 3 am gets you.

Those pills ended up in the trash.

8 weeks later from my middle of the night melt down, my hair is growing back like a fuzzy lil duckling. All without swallowing handfuls of hair pills.

If you are caught up in the roller coaster of emotions, postpartum or not, here’s the plan I would recommend for hair loss as a holistic nutritionist.

01. Address the root cause + support adrenals.

The body is brilliant at prioritizing and hair is ‘non-essential’ to staying alive. When the body is depleted, energy + nutrients, it prioritizes life sustaining functions and puts hair growth (as well as rational thoughts, digestion and detox) on the back burner.

Adrenal depletion is the root cause of hair loss, postpartum or not. *This is also why hair loss is common after viral sickness or intense stress of any type.

Your body brilliantly prioritizes where to send energy, healing and nutrients and your hair isn’t top of the list.

What to do:

• Earlier bed time. Sleep is medicine. Optimal sleep happens between 10-6, give or take. If you want deeper, restorative sleep…especially if you are up in the middle of the night helping your baby, get into bed earlier. Sometimes I go to sleep at 8pm!

• A targeted supplement approach. I use HTMA to guide my client’s and my own personal supplements. We aren’t guessing, we aren’t throwing random trendy supplements at the situation, we are giving your body exactly what it needs in the moment and supporting optimized absorption and metabolic rate which is key.

How to match supplements to your unique season and needs >

02. Don’t suppress the emotions of hair loss.

Grieve a loss. This isn’t superficial, it’s apart of you. Suppressing how you truly feel keeps the body stuck in fight or flight which only drains the body’s energy and resources more.

Truthfully, I have been super self conscious and even struggling to show up on social media in the last few weeks because my bald spots were so bad. Be honest and realistic to how you feel about it all.

03. Eat more colorful fresh vegetables.

Your body absorbs nutrients best from food because their vitamins, minerals and co-factors for absorption are fully intact, the way nature intended.

Potassium is one of the body’s key anti-stress minerals and Vitamin C is one of the top anti-stress vitamins. The most potent sources? Colorful fruits and vegetables.

Beautiful foods are beauty foods.

Tart cherry juice.Coconut water. Celery juice.

Dates. Goji berries. Golden raisins. Black sesame seeds.

Chard. Beets. Asparagus. Spinach. Cucumbers. Summer squash. Sun dried tomatoes.

Mango. Pomegranate. Kiwi. Prunes. Apricots. Oranges. Cantaloupe. Bananas. Oranges.

Avocado. Salmon. Lentils. Beans.

04. Tap into Traditional Chinese Medicine and eat these black sesame, goji berry chocolate bars.

According to Traditional Chinese medicine, hair is the “flower of the kidneys” and the external reflection of the internal kidneys.

They kidneys are key element to building blood needed to nourish hair follicles and growth.

Eating black and red foods are key for building blood and kidney tonics which will nourish your blood and your hair according to Traditional Chinese Medicine. Foods that support the kidneys, also support the adrenals which is key to hair growth. Isn’t it beautiful how food has so much for us!

Black beans. Black sesame. Seaweed. Red dates. Goji berries. Walnuts. Forbidden rice. Blackberries.

Making (and loving) on repeat:

• black sesame, goji berry chocolate bars

• blackberry, black sesame cheesecake oatmeal

05. Laughter is good medicine, to the heart and hair.

Laughter lowers cortisol. When cortisol lowers, adrenals balance and you shift the body out of fight or flight mode and give it rest and healing, even if temporary.

Laughter can be a healing tonic in stressful moments or seasons.

Turn on a funny show. Laugh. Laugh. Laugh. An old episode of I Love Lucy, Friends, Nate Bargatski, anyone who makes you laugh. OR can be time with people that laugh. Our 5 year old has us in stitches on the daily.

06. Add in a hair growth spray.

The cherry on top! I will always stand by supporting the hair internally before externally, because the skin, hair and nails are an external reflection of the internal landscape.

This hair growth stay smells like a dream. It’s got that hair salon scent in the most light and natural way. A smell that just shouts happiness

I use it twice a day, and it doesn’t leave your hair feeling greasy or dirty…and about 6 weeks in, I started noticing crazy growth. My hair looks like a fuzzy baby duckling.

Wonder Valley’s olive oil based shampoo and conditioner gives the deepest cleanse and leaves your hair silky soft for days. I stopped using dry shampoo when I switched to this. - CAROLINE15

Explore my everyday natural hair essentials, worth every penny >

07. Drink collagen + tart cherry juice daily.

If you’ve tried other collagen powders and been disappointed, I’ve been there too. This is the only one that’s made a difference and it tastes SO good.

I started drinking this hemp infused lemon lime collagen after my 3rd and I literally felt like I had a second set of hair. Growth like I have never experienced. My hair was so full—I joke that this collagen is a natural alternative to getting an expensive blow out!

My eye brows also started coming back. After I was diagnosed with Hashimoto’s after my first baby, my brows have suffered. I used to only have about 1/3 a brow. I tried all the brow serums and this collagen was the ONE thing that helped.

Add in some tart cherry juice high in potassium and unrefined sea salt high in sodium—both of which are a key adrenal boosting minerals.

The perfect afternoon treat and no swallowing handfuls of hair pills.

Tart Cherry Collagen 🍒

• 1 scoop Lemon Lime Collagen

• splash of tart cherry juice

• 2 pinches unrefined sea salt

• big glass of water

• whisk, add ice and enjoy!

08. Take inventory of your nutritional status.

Symptoms are signals. Whether it’s hair loss or anxious thoughts, your body is asking for help. Don’t ignore those signals.

In my nutrition practice I love using HTMA as a guide.

This test is so eye opening and always explains symptoms especially when clients come to me saying “my labs are in range but I feel horrible”!

This is going to help us get at the root cause! it shows how our body is actually using and absorbing nutrients…toxic heavy metals, metabolic rate, adrenal function and how slow or fast your body is working.

This gives us really clear actionable steps so that you can feel better! We aren’t guessing, we are giving your body exactly what it needs!

HTMA isn’t based on trends it’s based on your exact body’s needs! Here’s your reminder, not to guess and not to go buy more random supplements…all we need is a little hair sample!

If your body is depleted, no amount of hair growth sprays or shampoos is going to make a difference.

Let’s give you a plan.

📍 Feeling more confident now? Save this for those 3am moments.

Explore my everyday natural hair essentials, worth every penny >

xx Caroline

“I had no capacity to problem solve, thank you so much for doing this and not making me think about it!”

^ A message my friend sent me this weekend after my husband and I helped her solve a need.

I could see it in her eyes. And I have fully been there. Still am many moments. My helpful suggestions weren’t sticking. She needed action not talking. So, we showed up on a Sunday afternoon and solved the problem.

Our brains have a capacity. Just like an airplane, a water bottle or a river. Full means full. When there’s no where to store the information, the needs, the questions, our brains quite literally shrink and shut down.

When our body and brain is on overload, rational thought and problem solving capacity turn off. Stress flips the switch on our brain—stress flips on the amygdala, the more aggressive and less rational part of our brain, and flips off the pre-frontal cortex, the more controlled, soft and rational part of our brain.

The cost of always being “on” as a mom, is both a blessing and a burden.

A blessing because we are so in tune with our kids needs, especially in the younger years. God wired our female brain to be really good at being “on.”

This blessing is actually one reason why many experience anxiety. Some anxiety, “good anxiety,” can serve as a warning sign or a defense mechanism to protect yourself and your little people. You are on alert to protect the ones you love. How beautiful is that?

Men’s brains are better at turning on and off. Side note: my husband once told me he was thinking about nothing. I can’t even process that.

You become a mom or a caregiver in any capacity and suddenly are a light sleeper. A blessing to hear the needs of your kids, especially true when they are small babies, but equally draining.

As moms we often meet the need before the need even arrises.

You are already 10 steps ahead, yes, it’s a superpower.

The flip side of “always being on” flares fatigue, inflammation, anxious thoughts, impatience, brain fog.

Being constantly on alert drains the body. Your capacity is HIGH until all of a sudden it isn’t.

My husband, in the military, is used to shift work. Periods of high intensity, high alert and high stress, followed by a break.

But when you have little ones, there isn’t always a break.

I don’t say this as a negative, I say this grounded in realism. Being a mom is beautiful, selfless and the most rewarding work there is. My children are my biggest blessing and my mission field. Recognizing the cost of always being “on” allows you to do something about it.

Any state when you are constantly “on” diminishes capacity—and I don’t think this applies solely to motherhood.

You pour out beautifully and fully, until you have nothing left to pour, and even then you find it deep down to pour out a bit more.

Eventually this takes a toll on the body and brain. You are cruising alone fine, going through the motions of the day, and then something snaps.

The question “what’s for dinner.”

The split second of stress when you couldn’t find your keys that left you more frazzled than you imagined.

The brain fog that hits thick like a the California ocean fog.

The inability to problem solve.

The conversation that went in one ear and out the other.

The lack of space to receive—create, rest, dream, pause.

Your capacity evaporates.

How do you shift your capacity?

You find moments of margin.

Moments of exhale.

Moments to receive rather than pour out.

Moments to pause.

Moments to create.

Moments to find beauty.

Moments to pour in don’t have to be done in a bubble or solo or cost a fortune.

Moments that allow your brain to breathe bring back capacity.

I think it’s less about scheduling and more about margin.

20-something me thought the secret was chasing the next greatest productivity hack. 30-something me (and 4 kids later) knows it’s about rest, margin and deep nourishment.

The 5 minutes before school pick up when you close your eyes rather than scroll.

The 15 minute Saturday morning run, on the off chance my husband is home, that gets all the ideas flowing.

The rhythmic motion of chopping vegetables and baking bread rather than reaching for convenience quick foods that don’t actually save time.

The Sunday afternoon nap that’s more productive than planning my week and folding laundry.

The first few minutes at the start of the baby’s nap that I grab a fun drink and do something fun to allow my brain to pause before jumping into client work and emails.

The walks without my phone noticing the flowers and how the sunlight sparkles through the trees.

The meals that are built on beauty and color rather than tracking protein intake.

Moment by moment. Beauty by beauty. Exhale by exhale. Meal by meal. Your brain comes back. Your capacity comes back.

Even a few moments allows your brain to breath and you to feel more like your true self.

How can you let your brain breathe this week?

xx Caroline

Yes, bud. Bringing a babe into the world will pause certain aspects of life.

He’s been begging me to go running ever since. So Saturday morning started with a run with my 2 oldest. Exercise is medicine to me. I started running postpartum after my 3rd for the mental benefits and every run, even if short, refreshes my body, brain and emotions. I see it with my kids too.

Spring weather and sunshine has had us outside every chance we get. I see the difference in my kids mood, behavior and sleep habits. Nature is medicine, at any age.

Whenever I feel drained, all the fresh foods bring me back. Nothing from a package.

This tip may not sound groundbreaking but it truly is groundbreaking. The secret to good food is having toppings on the ready. I keep 2-3 vegetables chopped and ready to eat in weck jars as my toppings for the week—green onions, radishes and basil are the toppings of choice this week.

I am in awe of my skin. You all I have struggled postpartum with skin issues, eczema flares, dry and red skin and feeling so self conscious about it. Wellll, more on that below because I found out the root cause!

I have been using climate curated skincare from Atmosphera and within days my skin transformed. I am AWE. I felt so confident that I didn’t even wear any concealer or foundation this week.

Honestly, I had low expectations. I don’t like most skincare. I think most brands overpromise and under deliver. Blown away by how soft, calm and glowing my skin is. My husband even said “your skin is so soft.”

Your skin isn’t just a type. It has an environment.

Atmosphera skincare adapts your skin’s needs to your environment, using ingredients that protect and adapt your skin’s moisture to meet the demands of your climate.

I am totally in love. It’s a simple routine that feels like a treat, not a chore. My skin feels so refreshed.

The gel cleanser is the best I’ve ever tried. It lathers with the best bubbles and the sweet mint perks your skin up. And the Vitamin C serum does not make my skin breakout or irritated as every other brightening or C serum has in the past.

Find your climate.

A few months ago my electric toothbrush started smelling like burning electrics, so I quickly put it in the trash. I’ve had my eye on Suri for a while now, so when the brand messaged me I was so excited. It’s a sustainable electric toothbrush that is so chic. Truthfully brushing my teeth is such a chore to me, but the feel and color make it way more enjoyable. Ordering one for my husband ASAP.

We had one last chilly day which meant one last moment for a baby in a bear coat. Goodness, I feel my most true self with a baby. Currently attempting to stop time. He has put my heart back together.

Afternoons are full. It’s the time of day when I go all in—lots of needs, lots of laughs, lots of tears, so I need to show up my best. I have been loving these Serene State gummies in the afternoon to shift my brain into focus and presence. You know L-theanine is my favorite—it truly transforms your brain. It’s like your brain is in boxes rather than scattered all over the floor.

I love their probiotic blend for when I really feel like my digestion needs a good cleanse. It’s got papaya enzyme, fulvic acid and alfalfa in particular that are so supportive of cleansing and moving the junk out of the body. I always feel really good on these.

CAROLINEPOTTER25 to save.

For dinner, while we were unpacking from school, I simmered rainbow chard with butter and tamari and a pot of rice. Grilled some chicken and white fish and made a quick lemon cream sauce while the meat grilled. Topped everything with pickled onions, basil and some black sesame seeds.

See how those prepped veggie toppings come in handy on repeat?!

A week or so ago I sent off my HTMA results. I’ve honestly been feeling pretty good postpartum, considering how little sleep I am getting, but still having some pesky issues, so I wanted to get a baseline. I’ve tested well over 100 HTMA results and every time they are SO eye opening.

Welp. My results were wayyyyyy worse than I expected. Yikes. Honestly I’ve created 4 humans and been through a lot these last few years, and my results showed that.

My adrenal function was the lowest I have ever seen, and I’ve seen some low adrenals. My potassium is super low which explains dry skin, eczema and low energy.

And then there’s the calcium shell, which is a difficult concept to explain but something I see often in women, especially with autoimmune disease. Calcium rises to protect the body against stress but it creates it’s own issues in the process. Dry skin, fatigue, depressive thoughts, apathy, brain fog and rapidly aging skin (sort of out of the blue) are all major symptoms of a calcium shell.

I was shocked because while I do have so many calcium shell symptoms, I don’t match the personality symptoms.

So, I am about to be my own client. There’s major work to be done but I have a path forward!

My body and brain are begging for rest, which is hard to do when you aren’t sleeping through the night with a baby and often solo parenting (due to the military). This isn’t me being negative, but being realistic to my current life status. When consistent sleep isn’t a full reality, I know I will need to pour in more with supplements.

I am not worried, but more thankful to know exactly what my body needs. HTMA truly gives all the lightbulb moments.

Naps with Jameson are the sweetest thing in the world and I know I need to prioritize these more. Is there anything better than a sleeping baby?! Goodness I could just stare at him all day.

My body is begging for potassium and Vitamin C rich foods and I am still majorly on a black sesame kick—one of the best foods to strengthen kidneys according to Traditional Chinese Medicine…and kidneys are directly linked to adrenals and hair growth.

Again hi, here with alllll the toppings.

A wide variety of ingredients is one of the best ways to get in deep nutrients. Real foods come “packaged” with all the right co-factors and minerals for optimal aborption. Yogurt bowls are my go-to for easy, nourishing and beautiful foods.

• Painterland sisters Skyr yogurt (so creamy and higher in protein)

• Purely Elizabeth granola

• golden raisins (high in potassium)

• goji berries (high in potassium + Vitamin C—great for hair growth)

• black sesame (high in iron, Vitamin C and great for hair growth)

• lemon zest (high in Vitamin C for adrenals)

4:30 dinners bring all the evening bliss. We love having the kitchen cleaned and put away early with plenty of time for nature, exercise and sunshine before bed. We went for a walk, played baseball in the park and let Jameson swing, his favorite!

How did you nourish this week?

Let me explain.

You go to buy skincare and it asks you your skin type.

Dry. Red. Acne prone. Aging. Dull.

All the emphasis is on your problems.

So, when the skincare doesn’t work, you are still thinking about your problems.

The guilt. The diminished self confidence. The illusive skin glow. Then marketing says you need another product to fix your problems. More emphasis on your problems.

As women we don’t need more problems or more guilt. Skin typing puts the guilt on the person, which isn’t ethical and just doesn’t sit well with me.

Enter climate curated skincare.

Your skin goes places! Your environment impacts your skins needs.

Your skin isn’t only a type, your skin has an environment!

In a dry/alpine climate, your skin gets dehydrated and flaky, dull or irritated skin can result. It’s not just about adding moisture, it’s about restoring and protecting the skin barrier. Cold air, heaters, indoor air disrupts the skin’s barrier. This is protective, active, climate-adaptive skincare. Not just “more cream.”

In a humid/costal climate, your skin produces more oil and may get clogged, congested and breakout. This isn’t about stripping the skin or using drying and harsh ingredients, it’s about balancing it. While the weather may be warm and humid, your skin still needs protection, appropriate, lightweight hydration and barrier support to navigate through the weather.

In temperate/seasonal climates, your skin’s needs are constantly shifting. This constant shift can be stressful on the body and skin and lead to irritation, breakouts or dry patches. It’s hard to keep up because your environment never stays the same for long. You need products that allow your skin to adapt to ever changing needs, protecting the skin’s barrier and drawing moisture as needed.

Honestly, I had low expectations. I don’t like most skincare. I think most brands overpromise and under deliver.

And honestly, I am in awe. Blown away by how soft, calm and glowing my skin is.

Personally I have struggled postpartum with skin flares. I’ve been super self conscious, truthfully, because my hair is falling out and my skin is flared. While I know this is a season, it equally is hard and it’s ok to be real if you are there too in some way, shape or form. Postpartum comes with so many emotions and 4 kids in, I have learned to just go with it, not to suppress how I feel.

So I was nervous and a bit skeptical to add in new skincare. Within 3 days my skin transformed. The other day I didn’t even wear cover up I felt so confident!

My skin is soft, even and refreshed.

This skincare actually soaks into your skin and does the work. I feel like so many more natural skincare products just sit on your top layer of skin, they look good but don’t do anything deeper.

How climate curated skincare from Atmosphera works…

Find your climate.

• Dry/Alpine/Cold

• Humid/Costal

• Temperate/Seasonal

Optional add on:

• Vital Quench— Obsessed and has made SUCH a difference! This is an adaptable hydrating serum that gives YOU what YOU need in the current moment. It helps retains moisture in the skin tissue, brings out what you already have and protects it. There’s helps with both the skin’s deeper and superficial moisture layers. It draws in moisture from the skin. People will different dryness levels will benefit as it will adapt and give each individual the moisture they need.

My current routine day + night

…because your skin doesn’t know what time it is!

*Currently using the humid + coastal bundle.

• Pure Refresh Gel Cleanser: The ultimate refresh button, this is such a perk me up. The sweet mint is refreshing and delightful. Washing my face feels like a treat, not a chore. Perfect for teen skin and men too! You only need 1/4-1/2 a pump.

• Vital Quench: Has helped retain moisture and made my skin so soft. My skin has been super dry and red postpartum.

• Brighten Complex Vitamin C Serum: Finally a vitamin C serum that doesn’t make my skin breakout! Smoothes and brightens skin, this gives such a glow. Sometimes I do this day and night and other times just in the morning. Avoid contact with eyes.

• Ultra Replenish Oil: ADORE. This gives such a glow and a slight, yet perfect tingle upon application. I usually am not a facial oil girl and I cannot get enough of this.

• HydraBalance Moisturizer: This is your warm weather moisturizer. Goes on so light and soaks right in. It’s been humid here and I am amazed at how my skin looks and feels at the end of the day.

Yes, it really is that simple! A routine that is possible and cuts out the fluff.

Drop your climate and region in the comments and I’ll help you find your routine!

I know you are going to love this! I am SO excited for you to try Atmosphera!

xx Caroline

One of those weeks where I feel like everything happened and nothing happened. Days that are full in hard ways but equally all the best ways. A week that was LIVED.

So let’s dive into My Week, Nourished.

xx Caroline

Jameson LOVES eating. He giggles at the sight of food. I’ve honestly just let him eat whatever we are eating, for the most part, and I have to say I think his tastebuds are primed. He’s going to be a foodie.

I usually start his day with a yogurt bowl—smashed raspberries or blackberries and a big scoop of plain Painterland Sisters Skyr yogurt with a sprinkle of chia seeds. I love the colors, the textures and the flavors for a baby. This is super simple to feed him while juggling getting the other kids to school. After drop off, I usually share some scrambled eggs + raw cheese + micro greens together with him.

And then there are these complexion drops. Natural, full coverage and weightless. Makeup that looks like effort without feeling like effort. I adore everything Westman Atelier makes—their brow pencil gives a naturally full look and petal is the perfect blush for spring.

I’ve been walking to the swings with Jameson lately, now that he is a bit more sturdy. Swinging with my kids is life giving. After my first, when I was struggling with postpartum depression my therapist recommended finding something to anticipate to do with my daughter to lift my spirits. That lead me to a swing. 4 kids later and swinging is still a moment of peace and joy for me every time. Their joy brings me so much joy.

Reality some days is eating a bowl of roasted beets topped with micro greens and claiming it vegetables for the day. Keeping some sort of roasted vegetable in my fridge is my hack for full days.

We made blueberry pancakes on Saturday morning and I am all about the toppings. Lots of melted butter, bee pollen, Icelandic yogurt, cinnamon, vanilla bourbon sea salt and more blueberries. Toppings are the way I get all the superfoods in with little effort.

Groundbreaking tip, but not. Clutter is a major stress trigger for me, and most women. In fact in my nutrition intake questionnaire I ask about clutter and how you perceive the impact physically and mentally. Clutter traps the body and brain in panic mode. I am not one to leave the dishes—I can count on one hand nights I’ve left a mess. But also, at times I have to walk away to help the baby.

So I quickly get everything into the sink and wipe off the counters. It takes under 2 minutes now that I have a system. It’s out of sight and that shifts everything mentally!

I’ve found the ultimate summer white button up. I’ve worn it 3x this week, don’t worry it’s washed! If you read last week’s recap you got looped in on my wardrobe refresh and how I take months to decide on anything. This white eyelet button up is feminine, breeze and so flattering—it arrived better than expected!

I went with these chocolate leather buckle sandals and walked miles in them this week and they are so comfortable! As a mom who walks and is on my feet endlessly, I don’t have capacity to break shoes in. These arrived ready for action.

Baby lambs are in season! The kids and I visit George Washington’s Mt Vernon home frequently on the weekends. It’s the best place in the DC area to feel free, no wonder George loved it. We have a spot away from the crowds. I have a bench and the kids play in the orchard. My daughter wandered off and sat in the grass for a while. As someone who often feels suffocated in the city, it’s an exhale.

My husband and I went for a run while the bigs were at school. I am slowly getting back into running after having Jameson and experiencing quite horrific pain. But the mental benefits of running are worth it. My heart is put back together when my husband is home.

This Regenerative Hemp Serum (FLOURISH) is saving my skin from some eczema flares I have been experiencing since having Jameson. Hemp is one of nature’s most powerful anti-inflammatory nutrients and quite soothing too. Within a few days my skin was calmer.

I also got a baby kit restock at the perfect time—all I have ever used on my babies! “the balm” as it’s called in our house goes on anything and everything. We joke it solves all our problems.

Been doing a deep dive into Traditional Chinese Medicine foods for adrenals and kidneys, two organs that are ALSO connected to hair growth. Whenever I have an acupuncture session, my kidneys are always depleted, which leaves the body exhausted, so it totally makes sense.

I finally feel like I have the physical AND mental motivation back postpartum to start really fine tuning my health. Energy is decent but migraines and skin have been a struggle, so not sharing all I’m doing yet, but I am getting curious and researching deep.

Black foods are kidney tonics—so I’ve been eating all the blackberries, black sesame, seaweed and walnuts.

Totally obsessed with these blackberry lemon “cheesecake” oatmeal bowls!

ALL the hair growth tips coming early next week! Hair questions? Drop them below!

How did you nourish this week?

Settling in after a Spring Break filled with nature, family and friends that feel like family. We are back in the city and missing the open air of Tennessee.

The baby is napping and I’ve got both my lemon-lime collagen and cereal milk (and my reminder to order more!) because all the beverages keep me going!

As I am wanting to spend more time off social media yet still share how I nourish my body and brain throughout the week, I hope you enjoy this new weekly series, My Week Nourished. Last week’s recap here.

Here’s the week nourished. xx Caroline

I woke up with a migraine, which often happens to me after a good night of sleep or anytime my body rests and my cortisol drops. I have struggled with migraines for as long as I can remember, for sure my weak spot. My daily CBD nano jelly and adrenal support have significantly decreased them, thankfully! Amazed at how much better they have gotten, but the postpartum sleep roller coaster isn’t helping lately.

As I continue to work on this and other symptoms with my amazing homeopath Niki, I decided to see if a heavy dose of salt could help. Salt loading, as some call it, can help with migraines and energy because the adrenals need sodium to function best.

Well 2 shots later my migraine was gone! Praise.

FYI—I wouldn’t be consuming heavy amounts of sodium unless under the guidance of a practitioner—I run really really low on my HTMA and respond really well to high sodium intake, that is from unrefined sea salt that still has all the trace minerals attached.

Jameson woke up early and the moon was still high in the sky — I’ve learned not to fight it and the calm of the morning fills me up. Having my coffee prepped the night before motivates me to sneak downstairs with the baby and enjoy the stillness of the morning while the other kids sleep.

My dad came outside and pushed Jameson around the driveway so I finished up a bit of work before breakfast, which was such a sweet treat. I realize just how much my body relaxes when I am around family and have an extra set of hands to help, such a gift!

Although I am still not sleeping through the night, I’ve been bringing back a few mornings up before the kids, or shall I say up with the baby while the other 3 sleep. I feel there is this trend these days of telling moms that if they get up before their kids for some quiet time, they are being overly dramatic or overly ambitious. But I believe they are being wise. Don’t settle for chaos as a mom. Don’t give into the narrative that being a mom is pure chaos. Chaotic moments yes, but chaos no.

…but also there are plenty of mornings when I sleep as long as possible!

Loving Once Upon a Farm puffs to buy me 10 minutes while I make dinner for the family. Usually one of the bigger kids will put them on Jameson’s tray. It’s a helpful distraction when everyone is hungry and needy.

My postpartum hair is coming back to life—lately I’ve looked like a fuzzy lil duckling with all the new hair growth. Praise!

And this hair growth spray works—it took using it twice a day for a solid month to see results but not the fuzzies are sprouting everywhere!

Postpartum hair loss always hits me hard about 6 months, and yes, this is common and normal. When your adrenals are depleted, which naturally happens postpartum or anytime there is a big stress or season of sleep deprivation, hair growth gets put on the back burner. Hair is beautiful but not essential to staying alive and the body is really great at prioritizing life sustaining functions.

I mean when you really stop and thinking about pregnancy and growing a new life, I am in awe. My body grew each of my 4 kids. How incredibly miraculous is that?! But it also is draining because my body became theirs.

I am in a season of pouring into my nutrition intensely and thankfully starting to see results—after 4 kids, my body just needs it. I don’t view this as anything negative, I view this as a beautiful opportunity to pour life back into my body that has poured out so much life!

Help me decide on some much needed new wardrobe additions.

I maybe purchase 5-10 clothing items a year. Not exaggerating, I buy high quality staples that I know I’ll be wearing for the next decade. My husband jokes that it takes me 3 months to decide on a shirt or pair of shoes and he’s accurate.

I could write a whole post on overconsumption—I actually see that clutter and consumption are one of the top stressors of my clients, but I’ll save that for another day.

NOT here to influence you to buy anything. You don’t need anything today but fresh air, sunshine, laughter, snuggles and colorful nutrients.

But I’ve made my list of true needs—so I’ll probably ponder these purchases for the next month or so…and if my mind is still thinking about a style, that’s how you know it’s worth it.

I told my mom that last summer, mostly due to being fully pregnant, I waited till end of summer to look for sandals, so I decided to just pause till this year. I am one to wear my shoes fully, till they have holes in them. So I need to start early as it always takes me months to decide on something.

I have had my eye on these leather fisherman sandals from Freda Salvador for years now and they look durable enough to run around with my 4 littles, but elevated enough to dress up an outfit a bit. And then I saw these suede loafers. Drool. Yellow or Denim? I know I’d wear them at any season.

After a solid few weeks and being on the wait list several times, I clicked purchase on these long cotton shorts from Ozma California because they were giving major Father of the Bride vibes I couldn’t ignore. Perfectly long enough for my tall legs.

I adore the cut of these poplin white pants and they would pair well with everything. I don’t love shorts but love a loose, cool pant for summer!

I love a good stripe shirt because it can go with anything. I have this one in long sleeve for winter and it is total perfection (flattering and one I reach for at least twice a week), so I am considering the short sleeve version…but then this forest green stripe caught my eye. AND this kelly green sweater I’ve had in my cart for almost a year. I love a sweater around the shoulders or waist.

The green stripe would be so fun with this floral white and pink skirt—I’ve had my eye on it for a while. Everything from them is so feminine and pieces I reach for on repeat. Love stripes and florals together!

I did just purchased this eyelet white button down—white button downs are my staple for any season.

So… help me decide. Cast your favorites in the comments!

We finished up spring break in Tennessee and I will be sad to leave. My parents property is so peaceful. My daughter said she feels free here. I love how I can let the kids roam free and dig in the dirt while I watch from the porch sipping on hot coffee. Unburdened. Free. Margin. Creativity.

Carefree days the way life should be. Space that gifts the brain breathing room.

My mom was re-doing her annual HTMA test, and I have been wanting to do mine since about 6 months postpartum but of course other things kept pulling my attention. So we cut both our hair samples and I am sending them off to the lab today.

This test is SO eye opening, and cost effective, and doesn’t drain your blood which is one reason I don’t always recommend blood work—it’s actually very depleting on the body. Blood work is great in emergency situations or for specific situations, but in general it misses so much.

95% of my clients come to me saying “my labs are in range yet I still have horrible symptoms”…HTMA shows trends overtime as well as goes deep into metabolic function, adrenals, hormones, heavy metal toxicity and how the body is actually absorbing and utilizing nutrients.

HTMA gives data to pinpoint specifics and answers why you feel the way you feel. Unexplained dizziness, endometriosis, stubborn weight loss, fatigue, brain fog and so much more. Clients are often in tears to have answers.

I recommend most of my postpartum mamas do a HTMA test about 4-6 months postpartum when the depletion hits the hardest! I’m at 8.5 months postpartum, so a little behind but…life.

Would you want me to share the results when I get them?

It’s simply watching Little House on the Prairie with snacks. I know groundbreaking.

We have been having “Little House tea parties” for years now. I think it started when she was 4 and I was pregnant with our third child, Beau. I needed to rest and she needed time with her mama.

For as long as I can remember, I rest best in bed doing something relaxing or watching a movie. My parents always tell me this is how I was as a child too—you always wanted to get in a bed or have a movie to rest. I think it’s so beautiful when we can allow our body’s to breathe and we know what helps us rest.

My daughter is the same. I find her in bed doing crafts or listening to an audio book. We are identical.

All these questions yesterday really made me think…

Self care doesn’t have to be this grand or expensive moment that requires planning and a babysitter or happens in a bubble, void of people or noise.

Self care is anything that fills you up.

Self care is anything that brings out the best in you so that you can love on others better.

Self care is anything that allows you to reset.

While I will always advocate for moments of quiet and calm, you can hit reset throughout the day in little moments that add up!

As a holistic nutritionist, I know the value of brain breaks, moments of pause, creating, accomplishing and pouring in.

Here’s how I fill up my cup, even with tiny feet around!

1. One-on-one time with my kids: Goodness, I am realizing more and more how one on one time with my kids fills up my cup, and theirs in big ways. It’s this reset button that makes me appreciate their uniqueness, gives a moment for a deeper conversation and seeing a difference in their behavior makes it SO worth it. Last week traveling with just Jameson for a few days, despite him being a baby, was total bliss to me. A precious moment when everything else seems to stop—all you can do is focus on them and I adore it. I’m realizing more and more than self care doesn’t have to be done in a bubble or solo, so plan those one on one moments, even if it’s sitting and talking at night in your kid’s beds.

2. Flowers: Our neighborhood has bloomed to life lately. My daughter and I took a walk on Easter Sunday and we both were SO happy after. She was twirling around the blooms and noticing every hue and detail. As humans, we are wired to crave nature (a concept called biophilia). Nature’s spring blooms in the trees outside or in a bouquet on your kitchen counter creates a restorative brain and visual break from the harshness of screens and your to-do list.

3. Planting books everywhere: I started doing this a year ago when I was pregnant and exhausted. I would bring a book to the park and read for a few minutes while my kids played, then after feeling refreshed, I would jump in and play with them. I keep a book in my car and my bedside table. Anywhere I am tempted to pick up my phone, scroll and zone out…I plant a book. Boosts dopamine and calms cortisol in the best way! The Correspondent and One Good Thing are currently on my shelf.

4. Making dinner I want to eat (despite reviews from the audience): I always tell my kids, they don’t have to like the meal, but they do have to try it and be grateful. If they give the meal I made a good effort, then I will get them something in addition. I’ve learned that with 4 kids and varying taste buds, I’ll never please everyone. So I make what my husband and I like. I make sure I am nourished so I can pour into these little ones. With toddlers you never know, so I don’t make my plans around them. This is so mentally and physically freeing—because if I’m going to spend time making dinner, you better bet I’m going to enjoy it despite reviews from the audience.

5. Building in nature + exercise to everyday routines: I love a good run or dedicated workout, but with 4 kids that is often not a reality. Talking the longer route to the park, doing lunges while the kids are playing in the park, walking to get a snack at our local coffee shop, or squeezing in a home video workout are all ways that I can make exercise happen even with little feet around me.

6. Naps: I have zero issues turning on a movie for my older kids if I want to nap with the baby. I always say, use screen time to your advantage—use it when you need it, not when they need it. A good weekend nap keeps me afloat for the whole week!

7. Afternoon chocolate: Been indulging in a sweet treat in the afternoon for as long as I can remember. An afternoon treat doesn’t just create a pause, it also creates anticipation…anytime you create anticipation you boost dopamine, which calms cortisol. Many cultures around the world pause in the afternoon for rest and a treat—tea time, siesta hour, you name it.

8. Sunshine: When in doubt, take it outside…it’s the instant refresh button! Sometimes in the afternoons if my husband is heading home from work, we will sit on the front steps and wait for him. Being outside calms everything for me physically and mentally and both nature, sunshine and the anticipation of daddy coming home resets my kids.

9. Facial ice rolling in the car line: In the mornings, I’ll grab my facial ice roller (CAROLINEP15) out of the freezer and roll my face in the car line. It’s such an energy booster and helps with lymphatic drainage and release tension. And if you spotted a lady ice rolling her face on a walk this morning…guilty!

10. Working on my business: As women, God designed our brains to create and accomplish. My children are my greatest ‘work’ but equally I CRAVE building a business that honors my family, my boundaries and my brain. If you are craving accomplishment outside of your children, that is beautiful and does not make you less of a mom…it makes you a real mom! I am thankful for the clients I get to serve and help them feel their best so they in turn can serve their families better. I am thankful for my Atmosphera teammates I can cheer on in building their businesses in a way that honors their need to create and accomplish as well. I am thankful to be able to do this from home, while walking with the baby and in time pockets when able. Thankful that modern times has allowed moms to do motherhood with a splash of business too!

What’s one way you pour in? xx

When I write client protocols, which go very in depth, I realize much of what I suggest comes instinctively to me now. Rhythms and habits are second nature, apart of my routine without even a thought. I figured I would take you on a weekly journey of how I incorporate wellness in the micro moments as a mom to 4 and holistic nutritionist.

Be ready for some unfiltered thoughts along the way.

Full days, even fuller hearts.

Here’s the week nourished. xx

PS… This is an ode to ’s ‘My Week Linked’ …which I adore reading!

I started the week hoping a flight to Tennessee. My best girlfriends, from when we were stationed in Mississippi, and I have been planning a weekend get away for years. We have 14 littles between us all, so figuring out how to make it happen was nothing short of a miracle.

Traveling with a baby is bliss to me. A precious moment when everything else seems to stop—all you can do is focus on them and I adore it. I’m realizing more and more than self care doesn’t have to be done in a bubble or solo, although I always advocate for ‘quiet time’ for your brain to refresh. One on one time fills up my cup and more!

After a day of travel, my mom had all the colorful fresh foods waiting. She made sunshine juice—celery, mango, lemon and ginger—which was so hydrating and cleansing after flying. Celery is packed with potassium and mango and lemon are great sources of Vitamin C. The potassium + Vitamin C duo gives life to your adrenals.

I’m getting this juicer ASAP because vegetable juice is living medicine and my blend + strain method gets soupy…

For dinner at my parents we had grilled chicken, forbidden rice, sweet potatoes with dollops of butter and all the vegetables. My mom makes the best marinaded chicken which is a treat because all I ever have time to do is salt and pepper my chicken.

I spent the next day working away on client protocols outside with Jameson. Being outside in nature refreshes everything. Brain cleared of the cobwebs. A brain that can breathe and create.

Something I am seeing a lot with clients lately is a calcium shell or high tissue calcium on HTMA. Calcium rises not because you are sitting at home chugging milk or eating ice cream all day—it rises as a defense mechanism. Think of it like emotional and physical armor protecting the body, picture medieval times. Calcium is a very emotional mineral, it rises to protect the body against stress/trauma, particularly the emotional side, and is common with autoimmune disease. This could be something deep within the body from years or decades ago, or more recent. This keeps the body stuck in fight or flight and prevents the body from healing and balancing. When calcium is high, the thyroid and metabolism cannot balance, so if weight is frustrating despite doing “all the things” this could be the reason.

It is beautiful to get to explain to my clients that there is always a reason—symptoms aren’t all in your head or because you need more will power. You need to play detective!

Jameson and I loaded up for our weekend away with girls. Thankful for the biggest blessing of friends who didn’t blink when I said I needed to bring the baby. He was passed around for giggles and snuggles all weekend. It was still the perfect age to bring a baby since he’s not fully crawling yet. In a month it would have been way harder, so the timing was perfect.

What do you do on a girls weekend? We pretty much sat on the couch and caught up on life for 2 days. Pure bliss and a pause from our normal routines of work, laundry and raising little humans. Walks, chocolate, ice cream and pizza delivery. Heaven for moms.

My husband drove our older 3 to my parents in Tennessee, so after a few days apart, I was so excited to see them. Goodness, my littles running to greet me is a treasured memory.

We are in breakfast sandwich trend right now—even my kids who struggle with eggs devour these. Beau, the 3 year old, said “this is the best breakfast ever mama.” Nothing like these boys to melt your heart.

I have been adding broccoli sprouts to everything lately—they are one of the best liver and hormone balancing foods and such an easy way to pack in some deep nutrients without taking up any more time or clean up. This is for sure my go-to mom hack—all the nutrient dense toppings.

Waking up in the cool mountains of Tennessee breathes life. The air is a bit cooler and it is so quiet at my parents. Coming from the loud and impatient city life, it’s a total retreat for all of us.

Nature is healing. My brain feels like it can breathe and think again. My kids run around all day outside in the dirt and sunshine and collapse into bed. Being free outside is the way life is meant to be.

Although I know God has us in the city right now for a reason, I cannot wait until we can have more open land and freedom after the military.

My morning routines are simple these days. Facial ice bath followed by Agent Nateur’s Ageless Face Serum which I cannot get enough of—luxurious and perfectly plumping. A perfect combo of face serum meets slightly richer oil al that soaks right in—I love a glossy but not greasy face, and, this.is.it. Adore.

Their Pearly Whites Cinna-mint toothpaste has been in my cart for a while, patiently waiting as I finish up others. If you want a not so overwhelming minty taste that doesn’t have that sharp in your mouth feel as some toothpastes, this is for you. My teeth feel so clean!

And the hair growth spray. Add to cart. My postpartum hair is coming back like a fuzzy lil chick.

Sweating it out every night in my parent’s infrared sauna. After 9 years of pregnancy and breastfeeding (still going strong!!!), my liver is majorly begging for help. Migraines, low energy and dull skin…all to be expected a bit postpartum with lack of sleep too, but symptoms that the liver needs support. Symptoms are signals, as I always say—don’t ignore, play detective.

After a day in nature, exercising and good food, sweating it out in the sauna is the cherry on top. Nature, movement and hydration boosts lymphatic drainage which is the precursor to detox effectively. If lymph is stagnant, detox will backfire.

…and just like that, the sun is rising and the kids are up!

Me? I do this with people’s nutrition. I can pinpoint people’s needs by if they say “I’m fine” or if they go into more detail about their day. A woman’s vocabulary describes more about her nutrition needs than you think.

The wellness world has gotten intense. Like a thick fog. Opinions and noise rather than intuition.

So, I felt like doing something playful.

Play boosts joy.

Joy boosts dopamine.

Dopamine balances cortisol.

Grab some popcorn and have fun with me would you? Taking an ode from classic movie characters and how these women would nourish!

Getting personal: I’m a mix of Kathleen Kelly and Claire Fraser. Who do you relate to the most?

xx Caroline

Kathleen Kelly / You’ve Got Mail

She’s your original whimsy girl and a classic soul. Cozy dopamine is her love language—coffee sipped slowly the sun, local honey from the farmer’s market and a good book. She’s sincere and timeless, not bothered by trends or popularity.

Her vitamins stay in her bag because she’s slightly forgetful and a bit all over the place at times. Turning the (actual) pages of an old classic book, a cup of tea in a handcrafted ceramic mug and weekly flowers from a local florist create her self care routine that’s just as thoughtful as her Shop Around the Corner.

She relaxes best in bed, so even if she’s not falling asleep early, she’s certainly getting cozy. Her beauty routine starts with a spritz of rosewater and a timeless face serum, an ode to her mother. Her immune system is her weak spot so she boosts her body with herbal tinctures and long naps with fluffy bed linens.

How she nourishes:

• Manuka Immune Elixir: The best way to keep the sniffles away.

• Mouth taping for deep sleep: She will try anything for good, deep sleep—she’s got a curious side.

• Floral sheets + duvet cover: Investing in good bed linens is her love language. She wants timeless quality that will last.

• Cardigans for every season: From delicate feminine cardigans to classic stripes, she pairs every outfit with a sweater.

• Handcrafted Ceramic mug: Her collection runs deep and brings so much joy.

• Floral embroidered trouser socks: She wears trouser socks with anything and everything, a pop of pattern and ruffles to stand out.

• Rosewater + Pearl Essence: The scent reminds her of her mom and always makes her skin glow with minimal effort.

• Ageless Face Serum: Refreshingly floral, plumping and dreamy, this one and done serum steals the show.

Nina Banks / Father of the Bride

Practical, thoughtful with a splash frazzled, her routines meet the demands of the day! Her brain is full navigating everyone’s emotions, yet this satisfies her motherly ambitions. She’s playful and joyful but has a big to-do list.

You’ll find her brewing a cup of herbal tea in her sunlit kitchen with a batch of blueberry muffins waiting to be baked. Nina is the type who wants to stay healthy but is busy running the household and dealing with the ups and downs of wedding planning so her wellness routine needs to be quick acting and pack a punch. Her vitamins, lipsticks and pens are all neatly organized in beautiful trays on the counter—she for sure preps her wellness rhythms the night before.

How she nourishes:

• Liposomal B complex vitamins: for energy and stress support—power packed to handle all she’s juggling physically and emotionally.

• Manuka honey: an extra immune boost in her cup of tea—it’s earthy yet elevated.

• Long linen shorts with a classic button down: she’ll swap from sneakers to loafers to dress up for dinner.

• Westman Atelier Complexion Drops: elevated, simple and one and done makeup.

• something for organizing vitamins

• Blue Tansy Body Butter: Unwind for the night with a luxurious smear of perfectly blue, floral body butter (FLOURISH).

• Charcuterie on the patio: gathering friends and family around food is her love language. She always has ingredients on the ready and loves spontaneous patio evenings.

• Floral ceramic pinch bowls or marble tray for organizing vitamins and bits and blobs: organizing is often her form of self care.

• Eucalyptus Lavender Candle: Scents of her California garden, lighting this candle ushers in a moment of calm to her heart and home.

Andy Sachs / Devil Wears Prada

She’s in survival mode, quite literally—powered by coffee and the thrill of the day. She needs a routine to stay sharp and energized while barely eating and surviving on minimal sleep. Electrolytes get prepped the night before in a fancy water bottle to conceal them as fashionable.

A facial ice bath, ice rolling and caffeinated eye patches are her morning love language. She’s quick to embrace comfort at the end of the work day and quickly slips into washable silk PJs. Her nutrition plan needs to perform quick just like her! Her beauty routine is polished yet still down to earth, drawing from her roots as a journalist.

How she nourishes:

• Mind Bloom: takes this functional mushroom blend on the way to work each morning to keep her mind sharp and laser focused. It’s the ultimate “get stuff done” button.

• Quinton Hypertonic: This shot of deep sea mineral water interacts similarly as IV therapy in the body and boosts her adrenal function for the full day ahead.

• Liposomal B complex vitamins: basically the nutritional counterpart to a double shot of espresso.

• Ice Roller: long work hours mean little sleep, so she de-puffs her lymphatic system and energizes each morning

• Hair Growth Spray—she’s taking a proactive approach to hair because she knows the demands of stress will eventually catch up and cause hair loss.

• Elevated silk PJs to unwind: machine washable and so cozy, these are an instant refresh button after a long day.

• Ballerina Farm Protein Powder: an elevated protein powder just like her. Something that shouts beauty, strength and class while at the same time nourishing on-the-go.

• Sakara Meals: these power packed, plant based meals nourish on the go and boost energy, digestion and skin radiance.

• Brow Defining Pencil: Think elevated essentials that are easy, effective and bring beauty to the moment. Brows are key to define the face and as someone who got a crash course in makeup, application is easy even for an amateur.

Holly Golightly / Breakfast at Tiffany’s

She fancies hibernation with a side of chaos and fun. Croissants and cappuccinos by day and chocolate and champagne by night, she’s the life of the party but equally the girl that’s often misunderstood and that internal stress wears at her more than she admits.

Underneath the external sparkle, she’s restless and worried. Her wardrobe speaks confidence, yet her heart struggles. Her “I’ll sleep tomorrow tendencies” eventually catch up with her in her late 30s. She’s confident and loyal, a friend people gravitate towards, yet sometimes at the expense of her own needs.

How she nourishes:

• Happy Aging NAD+: Supporting her body’s resilience, metabolism and cellular energy is key to help her stay energized after late nights and ever changing days. (CAROLINE.HA20).

• CBD Jelly: She clearly doesn’t take this consistently which is why she’s often worried and frazzled, but when she does her days and emotions are smooth sailing.

• Hydrobalm Tinted Lipstick: she’s got a stash of lip balms in a large jar appropriately positioned by the door but favors this creamy balm with the perfect pop of color for day or night.

• Pure Radiance Vitamin C: Beauty from the inside out gives her that Audrey Hepburn glow, this elegant pink Vitamin C supports glowing, luminous skin, stress recovery and the immune system (important with her social life).

• NAD+ Peptide Rich Cream: A thick layer of this revives her skin overnight—it’s luxurious, buttery and gives impressive results.

• Un Deux Trois Soleil: This adventurous all natural perfume shouts playful, childhood days basking in the sun and is the perfect out the door spritz. Bold, spirited and adventurous.

• Classic crisp white button down: Her go to look that’s easy, suites any occasion and always looks glamorous.

Claire Fraser / Outlander

Claire seeks resilience and healing—she’s not afraid put in the time and deep, healing work because she knows it is worth it. She studies and knows the reason why and is not swept away by the latest trends—her roots and knowledge grow deep. From combat nurse to 18th century herbalist and midwife she seeks results, not trends. She believes in the power of food and Mother Nature’s medicine—herbs, sunshine, teas, a hot bath and deep sleep.

She approaches her rhythms with curiosity and invests in timeless beauty items and quality fabrics. She tinkers in her apothecary, studying the world of botanical medicine to help anyone she meets. She takes joy in sitting down to do her skincare routine with ingredients that pop…and not everyone’s heard of. Rugged and focused on building resilience, Claire needs a routine built for endurance in challenging environments.

She tells people to use this thing called toothpaste and encourages women to track their cycles, shocking, right?! She might be what some label a bit of a “conspiracy theorist” but in reality she’s just wise beyond her time (pun intended)! Claire is the one people come to for a good cry session, which is one of the best ways to release and heal—she’s a faithful shoulder to lean on.

How she nourishes:

• Linen sheets: She knows linen is built to endure, breathable and contains healing properties.

• Manuka honey: She would use it for everything, scrapes, burns, coughs, stings—her go to remedy because of the deeply medicinal properties.

• Postpartum Restorative Tonic: Claire would keep a few bottles on hand for any new mom who visited and a bottle is always in her midwife. She’s the original advocate for moms knowing just how much they need support and nourishment.

• Organic cotton skirt: loves a feminine yet practical cotton skirt that goes with everything—she picks her pieces thoughtfully and wears them forever!

• High Garden Heirloom Herbal Teas: the modern version of foraged herbs, these medicinal, fresh teas are her go to cure for anything.

• Weck storage jars: she organizes her herbs, roots, seeds and flours in her apothecary shop with easy access to reach for whatever she needs.

• Sleep Support: She’s all about a good wind down routine, settled in for the night with a good read, warm fire and herbs to help her ease into sleep. She loves L-theanine because it calms her brain from the stressors of her wild days.

• Olive Oil Gel Cleanser: Because of her travels around the world, she’s attuned to the healing properties of olive oil and favors this one to gently wash away the day’s grime.

What classic icon do you relate to the most?!

All day, I couldn’t stop thinking about it. Shouldn’t all medicine be personalized?

No one human has the same DNA. No one human has the same fingerprints.

God made us all unique humans, something I tell my children over and over again—each of us have unique strengths and struggles.

Your uniqueness is a treasure. Just because a supplement is popular on the internet doesn’t mean it’s right for you! There’s no one and done health playbook.

Earlier I shared some ‘rules’ for How I Personally Approach Supplements as a Holistic Nutritionist.

The short summary: just because someone, including me, posts something on the internet, doesn’t make that supplement right for you OR your unique season of life.

I am currently 7 months postpartum and sleep is wonky to say the least—I need a whole lot more supplements and support right now, clearly.

Before you start purchasing random things off the internet and hope something sticks, I strongly recommend a HTMA test. This shows your deficiencies, absorption, toxic heavy metals, metabolic function, how your body is responding to physical and emotional stress (yes we can see that!), thyroid, blood sugar, adrenals and more.

You’ll end up with a clear plan for exactly what you need and why…and save money big picture!

As someone who is constantly approaching my supplement routine with curiosity and matching it to my physical and emotional needs in the moment, I thought I would share my supplement playbook and how I decide what to give my body.

Start with timeless nutrition practices first.

Nothing replaces a colorful, nutrient dense meal or a good night’s sleep. You can’t out-supplement a crammed calendar. Nature’s medicine is a free gift.

Food first.

Sleep first.

Joy first.

Family dinner first.

Nature first.

Exercise first.

Then…use a targeted supplement plan to fill in the gaps, to come along side you and support your unique needs in your moment of time.

I genuinely believe that women are craving true wellness right now—women are done being tired and want to feel better in a way that actually works. In a way that feels right. In a way that honors your unique season and needs. Targeted supplements are one puzzle piece to getting there.

Some prompts to figure out your needs…

What is your biggest struggle / goal right now?

Energy, sleep, mental balance, focus, pregnancy, overwhelm, skin, digestion?

This will help you strategize and prioritize where you need help the most.

Question: Are there supplements you’d always recommend for women?

Yes and no. This is something I work through with clients, giving them supplements they know they can reach for if they are going through a more stressful season.

For example: I used to take probiotics more consistently, but honestly after working on my nervous system so heavily, I don’t need them as much anymore!

A few I’d rely on more heavily for daily use longer term…

1. Methylated Vitamin B / I’ve never met a woman that didn’t need energy support. B vitamins are one puzzle piece to boost adrenals which hold the keys for everything.

2. Green Compass CBD / Total head to toe physical and mental balance, yes please! I personally never miss a day, it’s been the one supplement that’s impacted me the most.

3. Happy Aging NAD+ / Love this for cellular health and mitochondria function (because this is foundational), especially if you are 30+.

My Current Supplement Routine

…that truly works but could change next month!

* I feel better in my 30s with more demands and more kids than I did in my 20s. I also take way less vitamins now but a much more targeted approach. Food and sleep are first always. But with high demands of often solo parenting, no family or help nearby and 4 young children I am in awe of how well my body handles stress and I contribute that to taking nourishment seriously! So I am hesitant but also happy to share my routine in hopes it helps another woman out there!

Postpartum Restorative Tonic // This sweet elixir has been a staple for me for almost a decade considering 4 pregnancies and breastfeeding, so I don’t plan on stopping anytime soon considering I am still in the early postpartum season again. I always noticed a difference when I run out—I feel more blah and my energy drops without it. I love that these are so easy on digestion too and have the right balanced co-factors to help you absorb the nutrients. Just take a shot and go about your day—fun, impactful and delicious!

Happy Aging NAD+ // I’ve responded really well to NAD infusions in the past, but wow they are expensive, so these perked my attention. The first day I took it, the benefits were so noticeable, I thought it was all in my head, but then the days and weeks that followed, I truly noticed a difference—mental smoothness and pure, focused energy. Health starts at the cellular level—NAD+ is found in every cell in the body and powers the mitochondria responsible for energy production (ATP). NAD is also proven to boost cognitive function which can help the brain navigate through overwhelm, anxious thoughts and even depression. I’ve truly noticed a difference! As we age, especially after age 30, NAD levels start to steadily decline, reducing your cells’ ability to produce energy and repair damage. CAROLINE.HA20 to save >

Green Compass CBD Nano Jelly // This has been the one supplement that has been my ride or die for years, because the difference for me is drastic. CBD works with your body’s endocannabinoid system to help the body maintain homeostasis (balance) physically and mentally. When the body is balanced, everything starts to work together and you actually need less of other supplements. It works with your body to bring out the best of you, not to suppress or alter, just to make you a better you—emotionally and physically. I take one CBD jelly daily and Lemon Lime Collagen for metabolism, hair growth and electrolytes.

Adrenal Support // This is where I really focus, because everything comes back to energy and most of us are depleted. In fact, I’ve never had a nutrition client that didn’t have some adrenal imbalances when we first start together. For adrenals, I like to run an HTMA test first to see what people actually need, as well as we want to look at other factors like anxiety, sleep, MTHFR and if your adrenals are super super low, we have to be careful with too many supplements.

My current adrenal protocol…(again this ebbs and flows with symptoms):

• Methylated Vitamin B // I always keep a few packs in my car or to-go bag and usually take this on the drive to school drop off. It’s like a cup of coffee but long lasting, pure, focused and without jitters. My body responds really well to methylated B vitamins (and most women need these!). This form is balanced, liposomal for good absorption and a good balance of folate, Vitamin B6 and B12 all key for cellular energy and mental health.

• Adrenal Cortex // Typically not a fan of glandulars, but I respond SO well to this one. It’s more of the “big guns” when it comes to energy. Postpartum, I need it.

• Celtic Sea Salt // Not a supplement, but I use this to generously season all food and a few extra pinches in my electrolyte mixes, especially in the morning. Sodium is used more rapidly during chronic or acute stress, so if you are craving salt that’s why!

Biocidin Throat Spray // I struggle with sore throats (always my first sign of sickness) as well as Hashimoto’s so keeping my throat area strengthened is key. I added this throat spray in this fall when I was newly postpartum as an extra layer of support and have been amazed at how well I have done this fall and winter, despite lack of sleep too which never helps the immune response.

Seed Probiotic // I’m actually at the point where I don’t use a probiotic everyday—this really has been a result of focusing on my adrenals and nervous system as well as eating sauerkraut and yogurt daily. But especially if I’m a bit more stressed, I’ll take this daily, but usually it’s just every few days now! Amazing how healing truly can affect so much.

Quinton Hypertonic // I’m taking this more often right now in my current state of postpartum, breastfeeding and lacking in sleep. Quinton hypertonic penetrates your cells and has a similar influence as IV fluids. I like to take this first thing in the morning especially after a rough night’s sleep, feeling drained or the start of a migraine. I probably use this every other day. It is a third trimester lifesaver if you are pregnant!

Lemon Lime Collagen // This collagen actually works, if you have ever tried collagen and thought that didn’t do anything, I’ve been there. I love this in the afternoon to help with snack cravings and it is just a happy drink to sip on as I make dinner and unpack the kids from school. This is what I use to grow my hair like crazy too! No need for swallowing handfuls of hair pills with this!

Supplements I rotate through as needed, but always keep on hand:

Pure Radiance Vitamin C // I use this more often in the colder months or when I need an extra adrenal boost. I really notice a difference when using this with other adrenal support when my stress is higher and sleep is lower. Your adrenals actually use up more vitamin C to meet the demands of stress which is why both your stress AND immune response respond well to food based Vitamin C.

Manuka Immune Elixir // My go-to for immune support, both daily and for active sickness. Turkey Tail is the key ingredient here which helps modulate the immune response. I’ve noticed my body handling sickness so much better since starting this.

Mind Bloom // My get stuff done button, this is a functional mushroom blend that boosts blood flow, energy and re-wires your brain so you function better in the moment and big picture. I usually use this on my babysitter day, when I’m feeling flustered or overwhelmed by all the things or after a rough night’s sleep. It WORKS.

Rapid Rescue // I always keep a bottle handy and my husband who travels a lot for work takes this in his bag. It’s one of those you want at FIRST symptoms — don’t sneeze around my house or I’ll hand this out like candy. It works, especially if taken in the first 24 hours. Just trust me, keep a bottle stocked!

I love that I love this routine. It’s a moment that doesn’t feel too heavy or too much but just right. It’s a routine I look forward to….mostly because it’s not just swallowing buckets of pills. It’s colorful and beautiful and a way I can realistic honor my body in this season of life. It’s a way I can show up and be the best mom.

And in a month, I might change things up again. That’s life.

What’s a supplement you love that truly works for you? 👇🏽

xx Caroline

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A reader asked me the other day: “What do you do with all the overwhelm and choices?”

My first reaction: go turn off your phone. Truly, turn it off. If you are overwhelmed by the endless information out there, in the world in general and also nutrition, that’s your brain signaling it needs space, rest and calm.

As a holistic nutritionist, I see so much waste (and overwhelm) in the wellness space, especially when it comes to vitamins. NO, you don’t need that many supplements.

I often wonder as I see stuff on the internet, do people actually use all these powders and supplements or are they just talking points for a brand? I might be shooting myself in the foot here as someone who shares wellness tools and supplements, but I also share what I have truly seen work, to help people…not to promote a particular brand or dollar amount.

I do believe in the power of targeted supplements that change as your needs and your season changes.

And information overload is REAL. More and more lately, from observations, my own reactions to news and social media and conversations with clients…information overload is a root cause of SO many stressors, especially anything energy or brain related.

I hope this helps bring some clarity to you rather than overwhelm!

The best supplement? The best medicine? It’s free.

• margin, rest, sleep

• a walk in nature

• fresh vegetables

• family dinner gathered around the table

• laughter

• hugs

• morning prayer

• creating, cooking, painting, exploring

• clearing off your counters

Supplements and health tools should never replace a home cooked meal and a good night of sleep. You can’t out-supplement a crammed calendar.

A few rules I live by as a holistic nutritionist when it comes to supplements…

Quality

• Quality does in fact matter. For example, synthetic ascorbic acid that’s highly processed from Walmart (sorry!!), isn’t going to do as much as food based Pure Radiance C. Cheap vitamins will end up costing you more long term.

• Many raw ingredients, in particular plants and CBD, come from China. The hemp plant acts as a “mop” to mop up toxins, pesticides and pollutants in the air. Hemp is planted in large industrial areas to clean the air—it is then transported to the US and slapped with a “made in the USA” label on it. The ONLY hemp and CBD I trust is Green Compass—family farms with strict growing and manufacturing practices. Your body can taste the difference.

• Quality supplements typically have the right co-factors to balance things out. For example, calcium always needs K2, iron always needs Vitamin C.

• Supplement blends with B vitamins should be taken with caution. Often times they are *too* many or not the right form (folic acid vs folate). Folic acid can actually increase anxiety in some. Especially if you have MTHFR or auto-immune disease. Most women need B vitamins but we want the right approach and amount. In general, I see great results with this liposomal methylated Vitamin B.

Stress

• When the body is in a chronic stress state, or trapped in fight or flight, just throwing supplements at the situation isn’t going to work because the body is not going to be in a place to receive them. FIRST, we need to shift the body into a place of energy, resilience and balance—adrenals come first.

• Adrenal balance holds the keys to everything—thyroid, energy, mental health, sleep, immune response. If your adrenals are off, all the best supplements in the world won’t make that much of a difference.

• Especially when we get into more specialized nutrition—such as detox or mold—if your adrenals aren’t strong first, these robust protocols can backfire.

• When the body is stressed, it’s ‘burn rate’ is higher—meaning, your body will use up nutrients, minerals and vitamins faster than when the body is in an energetic, balanced state. We have to address stress first, or your body will just use up supplements. We want to identify your unique stressors to calm the body—and no stress isn’t just a long day at work, the news or traffic. We want to go deep!

• When you balance the body’s stress response, often other puzzle pieces fall into place—yes, even heavy metals, detox, parasites, etc.

High tissue calcium as seen on HTMA—something many women, in particular those with auto-immune disease or unresolved stress/emotions deal with.

Specific nutrients

• Vitamin D supplements, especially in high amounts or when taken for an extended period of time, can lower potassium one of the body’s key stress minerals. When potassium is low, adrenals and thyroid are stressed. Throwing Vitamin D at the situation will only stress the body more—first we want to balance adrenals and energy…often this alone will normalize Vitamin D, or not, and then we can reassess!

• Iron can be a very useful but often harsh mineral. Instead of first supplementing with iron, we want to ask why is your iron low. There can be many reasons which we can typically figure out by testing your minerals and metabolic state because everything is interconnected. We don’t just want to look at iron alone, we want to see the relationship between everything.

• High tissue calcium blocks iron absorption—if calcium is high, supplementing with iron won’t do much. (I see high calcium is most of my clients—example pictured above!)

• High tissue calcium prevents the body from loosing weight or achieving a balanced metabolic state. Frustrated by stubborn weight loss? There absolutely could be a reason. All the peptides, gym workouts or tracking what you are eating won’t help you achieved balanced weight when calcium is high.

• Heavy metals, even in small amounts in some people, will also prevent weight loss.

The best way to assess this is with an HTMA test, cost effective and totally eye opening, done from the comforts of your home!

Methylated Vitamin B that works really well for people (and me!).

Food

• Food first, always.

• In this go-go-go, takeout culture, many people want a vitamin over a real meal. This is hard as a practitioner, because people would rather take a vitamin than build a nutrient dense meal or get into bed earlier.

• Your body absorbs nutrients best from food because their vitamins, minerals and co-factors for absorption are fully intact, the way nature intended.

• Digestion starts with the brain and hands. Picking out your food, smelling your food, chopping, stirring, being involved in the food process is key to digestion, absorption and energy.

• Fun fact: the rhythmic motion of chopping, stirring, creating food actually re-wires your brain and can decrease anxiety and overwhelm. Cooking is therapy.

Here’s a quick nutrient guide:

• Potassium: dates, tart cherry juice, golden raisins, scallops, goji berries

• Sodium: pickles, Celtic sea salt, Quinton Hypertonic

• Magnesium: dark chocolate, nuts + seeds, leafy greens, prunes, figs

• Iron: grass-fed beef or lamb, pumpkin seeds, pistachios, black sesame

• Vitamin C: bell peppers, kiwi, mango, tart cherry juice, leafy greens, broccoli

• Selenium: Brazil nuts, egg yolks

• Iodine: seaweed, kelp flakes

• Sulfur (key for liver/hormone balance): cruciferous vegetables, broccoli sprouts, onions

*You can see how these foods aren’t anything wild but pretty practical to eat daily!

Beauty

• Hair pills can often make things worse—because the insanely high amount of vitamins crammed in can actually overwhelm and overstimulate the body and cause more stress. Stress is the root cause of hair falling out in the first place. Don’t fall prey to fancy marketing.

• Biotin, often in hair pills, can cause acne—and can increase anxiety in some or feel like your thoughts and heart is racing.

• Hair falling out or brittle nails is caused by weakened adrenals, high cortisol output (aka stress) or nutrient deficiency. Focusing on adrenals and real food is the first foundation to beauty.

Timeline

• Supplements shouldn’t be a hard and fast, forever thing—they should ebb and flow with your unique season of life and unique needs. Even during pregnancy, supplements should change from trimester to trimester, I love helping moms with this and it sets you up for postpartum success too!

• There are absolutely times when a more robust supplement plan is needed, under the guidance of a skilled practitioner. This should not be a long term approach, but is often very necessary to kickstart healing.

Helpful? Let me know in the comments!

xx

Caroline

…and if this sounds like the approach you have been looking for, reach out! Your symptoms are worth playing detective. How you feel matters!