Welcome back to the Art of Eating in Season, where I’m featuring a new recipe each week with in season produce. One of the biggest things I hear from clients is how they need more variety but feel overwhelmed with how to bring in different fruits and veggies. So I created this series to take out the guesswork and help you actually eat the produce you buy in season, which your gut microbiome absolutely loves and every cell in your body benefits from, instead of just having good intentions and watching it go bad, yet again, in your fridge.

We are in the final days of August, and I’m closing out the month featuring organic eggplant we picked up from our local farmer’s market as the star of the show in this dish. Eggplant is loaded with fiber and antioxidants like nasunin, which supports cellular health and helps protect your cells from oxidative stress, plus it’s rich in potassium and manganese. It also contains compounds that support healthy estrogen metabolism, which matters for hormone balance and fertility.

I turned it into eggplant parm with chicken thighs, and it’s the kind of comfort food that’s light enough for this still very summer-feeling weather. And though Fall is my favorite season, I'm not complaining, I never want to wish away the warm seasons!

The chicken thighs bring healthy fats and extra protein to keep you full and satisfied, while the parmesan cheese layered throughout adds more healthy fats, protein, and minerals like calcium, which your body needs for so much more than just strong bones.

And since tomatoes are also in season right now, this one’s a double win. The tomatoes Ben used to make this home-made red sauce are packed with lycopene, an antioxidant that supports heart health and skin health for everyone, and has specifically been studied for supporting prostate health in men. For women, tomatoes also bring vitamin C, potassium, and folate, which support hormone health and fertility.

Not Your Average Eggplant Parm with Chicken Thighs

Ingredients

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I get asked a lot about the best supplements to take during preconception and pregnancy. There are a lot of great options, but I always want you to remember we should see supplements as SUPPLEMENTS, aka supplemental to a whole foods, nourishing diet with blood sugar balance as the utmost priority in both seasons (actually all seasons of life).

Here’s a full list of what I am taking and why. Remember, this is not medical advice, and when adding or changing supplements you should always reach out to your healthcare provider.

Everything is linked in one place at the end too!

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In case you’re new here - I have heard from so many clients how overwhelming it feels to bring variety into their diet even though they know how good it is for their body on a deep cellular level. I get it we are all creatures of habit so we buy and eat the same things on repeat. And though that’s ok, it is REALLY beneficial for us to bring some variety in and especially to choose food that is in season.

So I decided to create a series that’s also helping me get super creative in the kitchen again and sparking so much joy: The Art of Eating In Season. Where I bring you one recipe each week using in season produce in a way that isn’t complicated and tastes amazing. Every recipe I share is always gluten free (I am celiac) and most can be made dairy free as well.

We are in the 2nd week of August and this week’s recipe was one that took some testing and really had me leaning into my creativity. I loved every second of it, especially the part where I got to enjoy it with Ben.

Air Fried Peaches with Caramel Date Sauce and Homemade Whipped Cream

Peaches are packed with vitamin C, which supports collagen production and immune health. They also have vitamin A for skin and eye health, plus fiber to support digestion. And they’re full of antioxidants that help fight inflammation in the body.

The healthy fats here are doing so much more than making this taste good. A2 grass fed cream contains fat soluble vitamins like A, D, E, and K2, which your body needs to actually absorb nutrients. A2 milk is also easier on digestion for a lot of people compared to conventional A1 dairy. The nuts bring magnesium, zinc, selenium, and vitamin E, along with healthy monounsaturated fats that support hormone health and help slow the blood sugar impact of this dessert.

Dates are a natural sweetener that come with fiber, potassium, magnesium, and iron, so you’re getting nutrients along with the sweetness instead of empty sugar. I added collagen for some hair and gut health benefits, plus some sneaky protein.

You’re going to want to save and make this one for a dessert this week:

Recipe

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Welcome back to the Art of Eating in Season, where I’m featuring a new recipe each week with in season produce.

One of the biggest things I hear from clients is how they need more variety but feel overwhelmed with how to bring in different fruits and veggies. So I created this series to take out the guesswork and help you actually eat the new, good for your cells and gut, veggies and fruits you buy in season, instead of just having good intentions and watching them go bad, yet again, in your fridge.

This second week of August, I’m featuring on figs. They’re delicious, and I am so excited every year when they come back in season. Figs are packed with fiber, which helps your body clear excess estrogen (hello, hormone balance), plus potassium, calcium and antioxidants.

I incorporated them into a delicious salad that will have you feeling incredibly satisfied and won’t leave you starving an hour later.

I added pasture raised organic chicken thighs, and the key is keeping the skin on. That crispy skin gives you extra healthy fats and collagen, which supports your skin, gut lining and joints, and it helps keep you fuller for longer.

The salad greens are organic, which means fewer pesticides and more nutrients making it to your plate, including folate, which your body needs for hormone health and fertility. Not something you want to skip, and made in a way you’ll actually look forward to.

The dressing has high quality olive oil, which brings anti-inflammatory fats that also help your body absorb the fat soluble vitamins in those greens, plus lemon, garlic and a few other yummy ingredients you probably already have on hand. It comes together in literally 3 minutes.

Fig Salad with Lemon Vinaigrette Dressing

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Happy Friday!

I did these last year and I want to get back to it (if you guys like this type of content lmk)!

Let’s get into this week. For me it’s been pretty good and also eye-opening to where I need to slow down again.

I had really slowed down in the beginning of my pregnancy through June, and I have been going hard and fast since the beginning of July. I felt like I should go all in again, and that I needed to. Then I realized I have been having a really hard time turning it off and my nervous system has been feeling it. The good news, after making regulating my nervous system a priority last year, I know the signs so much earlier now rather than letting myself get into full blown stress/burn-out mode.

When you run a business it’s really HARD. It’s amazing and such a blessing, but hard to ever completely turn off. There’s quite literally always something you could be doing, a new idea you don’t want to forget, things I can be studying and learning more about, or a message that could be responded to in any moment. I put a lot of pressure on myself and sometimes it steals my creativity and just makes me feel more stressed and honestly, sometimes resentful. When I get in this space I feel like I am gripping to outcomes vs enjoying the process I am so passionate about along the way. My biggest priority in my business is helping women feel seen, heard, and heal. And my biggest priority at home is to be a present and calm mom. When I’m burning the candle at both ends and never stopping the to-do list in my mind, I can’t be that, or show up as my best for anyone for that matter.

SOOO I took a step back. I went to my tried and true and lean into God asking Him to help me slow down, put my phone down, and direct my next steps in my business. I feel like I have received some really clear guidance from Him and there are some really exciting things coming, some BIG shifts and changes in my business, and I am excited to share more soon.

The last few nights I’ve been really good about putting my phone down after the kids go to bed, and I am back to sleeping amazing. One of my tell-tale signs I am doing too much is that I have a hard time falling asleep and then I wake up immediately thinking bout my to-do list. So I went back to what I know helps - and it really has already in just a few days.

I also have tested some different evening snacks to help stabilize my blood sugar and keep me from getting hungry and waking overnight during this pregnancy - my go to right now is 2 dates with a little of my own “cookie dough” filling - I’ll share this quick little recipe soon.

Speaking of, I am 17 weeks and this week I’ve consistently felt our baby boy moving more, which is absolutely just the best thing ever. I also have randomly had bouts of nausea every day this week. Not sure why, but the only change is that I added 2/3 decaf or 1/2 caff coffee most days over the past week. So sadly, I’m testing not having it again for a few days to see if it helps, or if it’s just random pregnancy hormone surges.

I’ve still been able to work out 4-5x a week and walk daily, and my nerve pain I’ve been having along my left leg seems to be a little better. I actually see my pelvic floor PT next week so I am excited to hear more from her and get more relief.

I had a moment at the gym the other day where I just had this intense feeling of being so incredibly grateful for each moment this little boy is growing in me, and he is with me everywhere I go. Literally so special. I looked back on our trip to Aruba and feel so thankful Ben and I got to take this trip when I was 8 weeks pregnant with our baby with us. So much has shifted, and I find myself savoring every moment instead of wishing time away or wishing to be further along, etc, like I felt in the last 2 pregnancies that I lost. There’s just something that makes you so much more grateful for pregnancy after struggles or loss. And GOD I am so grateful.

Ok, now let’s get into the fun stuff, my favorites lately:

Body Belly Oil by Pure Mama - super clean and non-toxic belly oil to help your skin as it stretches in pregnancy. I am blessed with genetically elastic skin from my mom and never got a stretch mark with the twins, but I did use belly oil the whole time with them. They no longer sell the one I used with them, but I am very happy with this one! Highly recommend.

Primally Pure Body Butter - I recently got the Blue Tansy scent and it’s deeply moisturizing. I was using Pipette lotion because I love how clean it is, and I still love it and use it, but I was having more dry spots esp on my legs so I wanted to try something that would moisturize a little deeper. So far I am loving this one, and it’s super clean and scented with only essential oils. I’m sure they also have an unscented if you prefer!

Annadae Dew To Glow Serum - this makes my skin glow whether I wear it alone or under makeup, and it has a slight tint. Love love love. It is clean, not completely non-toxic, but it’s one of those things I simply love so I don’t obsess over. Their bronzing serum and blush are also phenomenal!

Lipix Membrane by Tahnyc - this brand is my new favorite skincare line as of the last 5 months, it’s incredibly clean and is doing wonders for my skin. I developed some dermatitis under my eyes in this pregnancy, and this gives you the best moisture and glow without clogging pores (for us acne-prone girlies). I use it morning and night and I also absolutely love their oil-free moisturizer. And honestly so many other things, but I’ll talk about that in another post.

Kosas Air Brow Gel - I was using another clean brand and decided to try this when I ran out, and this is now def the one I prefer!

Creatine/Collagen - literally so many benefits outside of just muscle health. Brain, cellular energy (hello increased demand in pregnancy), skin, hair, nails, gut health. And in pregnancy I personally feel comfortable taking 5g creatine per day, and I love that I’m also getting high quality grass fed collagen, which is even more important in pregnancy (stretch mark prevention to name one benefit). Can’t recommend this more for quite literally everyone. I add it with electrolytes in my water bottle I take to my workouts with me.

Clothing rental from Nuuly. I used this for the first time for a work trip in January and I fell in love. I kept it on pause then used it again for our vacation and now the last 2 months I've rented cute clothes that I can wear in pregnancy without the added stress of when will I grow out of them. I pay $100 the months I use it and get 6 items and them ship them back (or I have bought a couple of things I really like at a discounted price). I love everything I picked out this month - it all fits me and my bump perfectly! If you decide to try and haven’t before you also get $28 off your first rental.

Hope you have a great weekend, and if you try any of my favorites let me know how you like them.

xo,

Dana

I want to start by saying I am not against assisted reproductive technology (ART) at all. Nor am I bringing any shame to or judgement, someone who chooses or ends up needing that route. I know many who have had success with these treatments and have ended up with very healthy babies, and sometimes they really are the only option for some couples.

The problem is that it’s often sold as your only option from the moment you walk in, after trying for a year, without ever looking deeper into the true root causes that could be preventing you from getting and staying pregnant, from the perspective of both partners.

I’ll go into this more, but first, let me share some info about IVF and IUI.

The Guarantee That Isn’t

IVF is often presented as a guarantee. After trying for a year with no success, a couple is told they are “great candidates” for IVF, especially when it comes to the unexplained infertility diagnosis. And don’t even get me started on how lazy that diagnosis is in the first place.

It makes me think, if someone is such a great candidate for IVF, why were they struggling to get pregnant naturally in the first place?

I am often left wondering: what makes someone say yes to a procedure with a minimum $10k price tag on average per round (one friend told me her single round with medication cost over $30k!!!), but say no to spending resources (time and much less money) on root cause support and healing, support that would also help them feel better, support a healthier pregnancy and postpartum? Even when they say getting pregnant is the most important priority to them.

My opinion is that it’s presented as I said above, or that someone has already spent 1+ years trying naturally and unsuccessfully, or maybe they’ve had 1 or more losses, and they just want a baby in their arms. At that point they’re heartbroken, confused and they just want a baby no matter what it takes. I honestly get it, especially after going through my 2 losses.

At that point, many don’t want to spend 3-6 months working on the root, risk still “needing” it, or delay the time it would take to get started in that process. All of that is really valid!

They already feel like time is running out, especially when a fertility doctor tells them how “awful” their AMH is, and that they need to do it now, or else risk needing donor eggs.

I’ll do an entire post on AMH, but for now, know this: it’s actually a number I’ve seen improve. I’ve had clients hear devastating AMH news from fertility doctors (even at young ages) and go on to get and stay pregnant naturally. AMH also tells you nothing about your egg quality, it is simply a measure of your egg reserve. You could have fewer eggs than someone else and still have a healthy baby naturally, because your egg quality is better. Even Cleveland Clinic says “your AMH does not predict your fertility.”

The Actual Numbers

Let’s talk about the actual live birth rates for single rounds of IVF and IUI, taken directly from the SART and CDC data. We’re using live births, not just pregnancy rates, because the whole goal is getting healthy babies in your arms. These are based on the national average in the US.

Live birth rate per IVF retrieval, by age - using their own eggs:

• Under 35: 51.5% (44.4% per single embryo transfer) - taking the average here from SART - because latest data from CDC was from 2022 (they have about 3 year lag time) it was 49.7% for this age group and all others below were less too.

• 35–37: 38.9% (37.4% per transfer)

• 38–40: 25.4% (23.7% per single embryo transfer)

• 41–42: 12.8% (14.7% per single embryo transfer)

Live birth rate per IUI cycle, by age:

• Under 35: 14.9%

• 35–37: 8.8%

• 38–40: 4.9%

• And it just keeps going down from there.

Overall, the single cycle round average across ages 25–38 comes out to about 40% for an IVF round, and 10% for an IUI round.

And for those with recurrent loss, the live birth rate for a single round of IVF is even lower. My guess is that’s because the root of why a pregnancy couldn’t stick in the first place is so often never addressed.

I bet those numbers shock you as much as they shocked me. And multiple rounds don’t increase the likelihood of success. The stats are actually really sad.

These procedures don’t just create stress on your body, mentally, physically, and emotionally, the average round statistically works just slightly more than half the time or less, depending on your age. Every friend I have who has used IVF to get their babies is so incredibly grateful, but they have also told me they would never wish it on anyone. The hormones, the toll on your emotional health, the stress, and the time it actually takes to go from first appointment to first transfer, usually at least 4 months.

I have also heard from many clients who walked into fertility clinics and were shamed, coerced by fear, and basically made to feel like it was now or never, or worse, told the only way forward was with donor eggs.

What I Believe

As a Holistic Nutrition and Health Coach and Restorative Health Practitioner specializing in women’s hormones, gut health, and fertility, I deeply believe the reason so many couples are struggling to get pregnant naturally in the first place is largely from blocking factors within our control. Some of these factors require deeper testing that isn’t often done before moving into fertility treatments. And this testing and the root cause healing that comes from these factors, could very likely increase the likelihood of those treatments working, or completely prevent couples from needing to use them in the first place.

I’ve had a very small number of clients who worked with me for more than a month move forward with IVF or IUI, literally a handful, and those one who worked with me on really getting to the root for more than a month before these procedures were attempted have been able to get and stay pregnant on their first IVF transfer or IUI round.

But I’ve had many more clients come to me wanting to avoid these treatments in the first place, wanting to avoid drugs like Clomid or letrozole, after they met with a fertility specialist and were left with a bad taste in their mouth, or simply wanting to make sure their body was in a good place before moving into ART.

One of my clients came to me struggling to get pregnant for a year after a loss, with numerous symptoms. After 3 months of focused support, in month 4 she felt confident in her body and ended up moving forward with IUI, and it worked on the first round, despite only having a 10–15% chance of success at her age. Now she’s holding her healthy baby boy.

I’ve also helped clients who had failed rounds of both IVF and IUI and multiple losses. One client and I focused deeply on nutrition, and her very next IUI round worked. She’s now in her third trimester.

I don’t think it needs to be one or the other, and I’ll say it again: there is no shame in whatever path you choose. It’s always your choice, and I always support my clients in any choice they make. But clinically, I see that the vast majority of women don’t actually need these procedures in the first place. In fact, every client who came to me to address symptoms before they were even trying has gone on to get and stay pregnant, and none of them have had to turn to fertility treatments.

I’m not saying this will be the case forever in my practice, nor do I ever promise outcomes or inflate my own client’s success rates. There are sometimes factors outside of everyone’s control. I’m the first to admit that after having 2 of my own losses despite doing all the right things before I dove into deeper root cause testing.

But I personally wouldn’t step foot into a fertility clinic unless it was with a restorative reproductive specialist looking for blocking factors like endometriosis or silent endometriosis, and/or not until I’d spent at least 3 months on focused root cause support first.

I would also never “just keep trying” for a year on my own without looking into and addressing the things that really matter, and working with someone to get to the root. This is quite literally the most defeating and worst advice doctors give to women.

Ideally, you start prepping your body for fertility long before you even want a baby, because fertility is a vital sign. But if you didn’t, it’s never too late. No one told you how important this was, or connected your symptoms to potential future fertility struggles.

The Factors No One Talks About

Our bodies were literally designed to have babies, so when they can’t, something deeper is usually off. Many times it’s things we have control over, and sometimes it’s things we don’t.

Here are the factors that impact fertility that no one really talks about, and that a fertility clinic or most OBs won’t talk to you about (at least from the experience I’ve heard from clients and friends):

• The years you spent on birth control, for every symptom under the sun, or because we were all told it’s the only effective option to prevent pregnancy. Most people recover and go on to have healthy cycles and pregnancies after, but your body is depleted after you get off of it. Period. It disrupts your gut, your nutrient absorption, and the connection between your brain and ovaries. Though some come off and get pregnant right away, most women need time to heal when they come off.

• Your years spent stuck in period symptoms that never really improved: period pain, PMS, irregular cycles, missing periods, spotting, heavy or light bleeds, breakouts, and more. You were probably told it was normal, that all your friends have the same symptoms, that your labs are fine, and the solution was always to get on birth control. And when you’re trying to conceive and tell your OB about these symptoms, you’re likely told to “just keep trying.”

  Really, those are clues into your hormones and fertility, now and for the future. Your period and cycle are your monthly report card. If something is outside of normal parameters for a healthy cycle on a regular basis, something is off internally, and that can very likely impact your ability to get and stay pregnant.

• Your stress level. I myself am a Type A control freak, especially when it comes to my health, but I spent the last year releasing control, trusting God, the process, my actions I was taking (instead of constantly questioning them) and realized how freeing it is, and it’s done wonders for my health. Most high performers don’t even realize it’s stress because we’re constantly “on” and it doesn’t feel like “bad” stress. But your body still perceives never slowing down as stress. Add in constant stress from work, money, life, comparison, and social media telling you you’re never doing enough.

  Constantly worrying about symptoms, constantly wondering if it’s this or that based on an Instagram post you saw, without feeling heard or getting root cause answers, that keeps you stuck, and that cortisol wreaks havoc on your body.

• Your exposure to toxins in your home: air, water, food, cookware, personal care items. It’s not about obsessing over every little thing, but reducing your load where you can. It makes a real difference against chemicals linked to hormone disruption.

• Chronic gut symptoms. So many women come to me with irregular bowel movements, bloating, that puffy, inflamed feeling. Your gut health is tied to nearly every cycle symptom you have too (even if you have no obvious gut symptoms). Your gut and liver help clear and regulate hormones and get toxins out. Gut health also impacts your ability to absorb the nutrients required for egg and sperm quality and to build a healthy baby. And if your body is constantly trying to fight a pathogen, it’s not going to feel safe conceiving, or able to put resources into a “non-essential function” like getting pregnant.

  Everyone complains of this, so it feels normal. But no one ever told you how it connects to your fertility.

• Most importantly, WHAT and HOW you’re eating. This one drives me insane, that no doctors or fertility clinics are even looking into this or asking about this. I don’t think it’s because these doctors are bad, I think it’s because they get 15-20 minutes with patients and they only had to take 1 nutrition course in their entire course curriculum for their degree.

  I’ve seen proper nourishment alone help women get and stay pregnant naturally, especially when they come to me before they’re even trying. Yes, many need to go deeper (myself included, after 2 losses), but without this foundation in any protocol, nothing will stick, and your symptoms and struggles will very likely persist.

  This doesn’t just mean eating clean. It means the right amounts to nourish YOUR body, foods combined to balance blood sugar, mostly whole real foods, cooking at home, and finding joy in eating. Not restriction, a lifestyle that nourishes every cell and hormone.

  *I’ll do many more posts diving deep into nutrition, blood sugar, and how they connect to hormones, fertility, and gut health. For now, just know the impact it can make. But for now just please take away how important it is!

All of the above, aside from cycle symptoms, don’t just apply to you. It applies to your husband too. Remember, it takes two to make a healthy baby.

What They Don’t Usually Test For

Other underlying factors that often aren’t tested, especially within the first year of trying, but that you can ask for and request:

• Your husband’s sperm quality, many will test before fertility rounds, but don’t include DNA fragmentation, which you often have to ask for separately. And is a huge predictive factor in your ability to get and staying pregnant naturally or with ART. “Normal” doesn’t mean optimal. They also don’t tell you his habits over 3 months can greatly improve sperm parameters.

• A full thyroid panel, a full iron panel, fasting glucose, fasting insulin, and a full bloodwork panel from a functional perspective. Normal ranges often aren’t optimal for fertility, they’re based on a bell curve average of a mostly unhealthy population.

• Whether your tubes are open, and whether there are any polyps or fibroids that could be preventing sperm from reaching the egg or . This often needs an SIS for polyp or fibroid assessment, and an HSG to check whether your tubes are open and flushed. I personally had both after my losses. The SIS is what found the retained tissue and the HSG flushed my tubes which were open, but I did get pregnant the following month (I was also doing my own gut protocol at the time I got pregnant) - see my article I posted all about the changes I made that I believe helped.

• Your vaginal microbiome and whether or not things like ureaplasma or other viruses or pathogens or infections are present that are preventing healthy cervical mucus production and impacting vaginal pH (important for sperm survival).

• Whether you have an underlying condition, especially endometritis (diagnosed via endometrial biopsy), endometriosis or silent endometriosis, growing inside and preventing implantation or a pregnancy from sticking. There are usually some symptoms, but not everyone has them. I’m not saying you need to or should go down this rabbit hole, but before I would move forward with IVF, I would certainly question it. Also, many women are able to get pregnant naturally once these things are treated and resolved.

Where This Leaves You

As you can see, most of the above can be improved with root cause, deeper support, and even at times deeper testing with a doctor. Not only can this help you feel amazing in your body and confident in your ability to get and stay pregnant, but more often than not, it can also help you avoid procedures altogether, or at minimum, help you beat those stats and increase the odds it works the first time.

I personally always want to get to the root, not only for pregnancy’s sake, but because I want to feel my best and live a very long, happy life. Having a fertile body is part of that. Yes, cost can be a factor when it comes to root cause support, I completely understand and get it.

How I viewed it for myself (and I cannot make this true or right for you - only you know what’s best for you) is that I always wanted to invest in helping myself actually feel my best, increase my chances of natural conception and pregnancy, and then if for some reason I decided to move forward with any kind of treatment, I would have been able to walk in knowing I’d set myself up to have the best chance of it working the first time.

I am so incredibly grateful to have had twins naturally. After my 2 back to back miscarriages, I was at a point where, for about 2 seconds, I considered doing IVF so they could test the embryos. We quickly decided no, that didn’t feel right to us, for so many reasons. Instead, I dove deep with my own practitioner into deeper root cause testing for Ben and me, who were already doing all the other things exactly as I teach. On top of actual gut healing and continuing with my nutrition and exercise habits, I deeply focused on faith, leaning on God. I made supporting my nervous system my number 1 priority and focused on my mental health and healing. And I am now blessed to be 17 weeks pregnant with our third baby. You can read more about our story here.

I will always continue to share my story and my clients’ stories, to continue giving you hope in what’s possible for you.

There may always be things outside of our control, but I want to empower you and show you there are things you can do differently that can help you grow the family of your dreams, no matter what route you end up taking.

Always remember, you know what’s best for you. When you tune in and especially when you lean on God’s direction, you’ll know in your gut what feels right - always follow that, and know you’ll always have my support and prayers no matter what that path you take or what this journey looks like for you.

xo,

Dana

Welcome back to the Art of Eating in Season! It’s a new month, welcome to August, and cucumbers are in season right now. I wanted to create a healthy, easy to make snack that won’t spike your blood sugar.

This one is delicious and SO easy, and a great way to get some omegas in from wild caught fish.

You’re getting protein, healthy fats, and DHA from wild caught sockeye salmon, plus these benefits just from the salmon alone:

• Omega-3s that support hormone production and reduce inflammation

• High quality protein to keep you full and stabilize blood sugar

• B vitamins like B12 for energy and nervous system support

• Selenium, an antioxidant that supports thyroid function

And then cucumbers, which are in season right now:

• Mostly water, so they help with hydration and flushing out toxins

• A good source of potassium, which supports fluid balance and healthy blood pressure

• Contain silica, which supports skin and connective tissue health

• Naturally low in sugar, so they’re gentle on blood sugar

Plus you’re getting the added benefit of choosing in season produce, which your gut just so happens to love!

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Who doesn’t love finding two really ripe bananas just begging to become banana bread? I tested this recipe this weekend on a whim and I’m obsessed. This will absolutely be my go-to banana bread recipe from now on.

It’s gluten free, dairy free, refined sugar free, and made with a banana protein powder that tastes so good, it’s honestly hard to believe it’s doing double duty for your blood sugar.

The extra protein makes this version a little more blood sugar friendly than your typical banana bread, without sacrificing that soft, moist, melt in your mouth texture we all want. Quick to throw together, and it will have you drooling before it even comes out of the oven.

My favorite protein powder (used the banana one for this recipe) - but you can use code HARTMANHOLISTIC for 20% off site-wide through tomorrow night (Monday 7/27).

Ingredients

Wet:

• 2 large ripe bananas (or 3 smaller)

• 2 eggs

• 1/4 cup melted coconut oil

• 1/4 cup maple syrup

• 1/3 cup coconut yogurt (I used Culina plain protein yogurt)

• 1 tsp vanilla extract

• 1/4 tsp almond extract

Dry:

• 1 cup gluten free flour

• 1/2 cup banana protein powder - code HARTMANHOLISTIC

• 1/3 cup hemp seeds

• 1 tsp baking powder

• 1/2 tsp baking soda

• 1 tsp cinnamon

• 1/4 tsp salt

Instructions

1. Preheat oven to 350°F. Line a bread pan with unbleached parchment paper and spray with avocado oil spray.

2. In a medium bowl, mash the bananas.

3. Whisk together the mashed bananas and eggs.

4. Add in the melted coconut oil, maple syrup, yogurt, vanilla extract, and almond extract, and whisk until well combined.

5. Add in the dry ingredients: GF flour, banana protein powder, hemp seeds, baking powder, baking soda, cinnamon, and salt. Mix until well combined.

6. Pour batter into the prepared bread pan.

7. Bake for 55–60 minutes.

8. Let cool on a cooling rack for at least 30 minutes before cutting.

Cut, enjoy, and highly recommend adding a little grass fed butter on top. 🧈

Storage: Keep in a glass container on the counter for up to 2 days, or in the fridge for up to 5 (if it lasts that long).

Let me know if you try it!!

xo, Dana

Strawberries, because who doesn’t love strawberries in the summertime? And in July, they’re in season and unbelievably juicy and delicious.

Beyond just tasting incredible right now, strawberries are doing a lot of good work for your body.

They’re an excellent source of vitamin C, which supports immune function and collagen production. They’re rich in manganese and packed with antioxidants, particularly anthocyanins, which give them that deep red color and help fight inflammation in the body. They’re also a good source of fiber, which supports blood sugar stability and gut health.

Choosing organic strawberries matters here more than with a lot of produce. Strawberries consistently rank among the most heavily sprayed conventional crops, and because they’re soft and porous, they absorb more of what they’re treated with. Going organic when you can helps you get all of those benefits without the added pesticide load.

This week’s recipe comes together in less than 5 minutes and gives you over 40 grams of protein, plus fiber and healthy fats to start your day, and genuinely tastes like dessert for breakfast.

Strawberry Cheesecake Overnight Oats

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After 2 back to back pregnancy losses despite “doing all the right things,” and over a year of walking in the unknown, I am now 15 weeks pregnant with our healthy baby. Feeling incredibly grateful.

When I announced my pregnancy on IG last week I got questions about what we did differently and what made the biggest difference. What most people don’t want to hear is it’s not just one thing, and it wasn’t quick for me.

BUT there are a few things I believe made the biggest difference. Sharing here feels more appropriate than a bunch of IG stories or short form content because it requires more attention span than anyone has on a platform like IG. So for those of you who are ready for honesty and truth, and are willing to invest more than 30 seconds of your attention, I’m so glad you’re here.

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Let’s dive in with a little background in case you’re new here. I have my bachelors degree in Human Nutrition from Ohio State, and I am a holistic health and nutrition coach, fertility awareness educator, and a Restorative Health Practitioner. I have almost 4 year old boy/girl twins. I have helped countless women go from cycle symptoms to relief and get and stay pregnant. My losses not only shook me on a personal level, but also in my business. I found myself worrying that anyone would want to work with me anymore, and even wondered if I needed to shift who I help because I did all the things I taught at the time and it still happened, not only once, but twice.

Now for a little backstory on my losses because I think it helps explain the process and timeline for you.

I had my first loss in October of 2024 and it hit pretty hard. I went in for my first scan and there was no heartbeat at 7 weeks. I ended up miscarrying on my own the morning of my scheduled D&C right after the Chaplin at the hospital prayed over me in the pre-op room - pretty incredible (God was already working here). I was devastated, but honestly kind of wrote it off as “ok I am now 1 in 4, it won’t happen again.”

Then I got pregnant again in December of 2024 and had seen the baby and heartbeat twice. I went in for my 10 week scan before genetic testing, and alone in the room, I found out the baby had stopped growing the day after my last scan (which was at 8 weeks). This one CRUSHED me. I absolutely devastated. I was at such a loss.

I had a D&C and testing done for this baby, and I found out later that the loss was from a genetic defect from paternal DNA.

I knew the day of my D&C something wasn’t right, later that day and the next I had major sharp pains. I called my OB and they basically assured me nothing was left. I passed a huge clot later that night and figured that was it. Fast forward 1, 2, 3 months later, and I wasn’t ovulating regularly, and I was having episodes of bright red bleeding (not just spotting) randomly. Once again I was assured there was no tissue.

I knew something wasn’t right so I asked for a SIS (saline ultrasound) and they couldn’t get me in until the end of the month. I had already wanted to switch OBs, because honestly just being back at that office was too triggering and traumatic. I found a new OB, she did the SIS the next week and saw what she thought was retained tissue. I had a hysteroscopy scheduled for late June where I had to go under anesthesia again, and it was indeed retained placental and fetal tissue.

I won’t go into every detail, but I felt like my body was failing me and I felt at such a loss. I had done other testing after my 2nd loss to confirm I didn’t have any clotting issues etc. But I knew there was something going on deeper with Ben and/or me.

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After the hysteroscopy I started getting really inflamed again, and my gut issues came rearing back. I was struggling to sleep well, I was snappy and on edge with Ben and the kids. Not showing up AT ALL how I wanted to in any capacity. I also had horrible brain fog. I knew even if something wasn’t “off” before the losses for me, it was now, and I wasn’t about to sit and spiral anymore.

I also wanted to look into Ben, as we knew for sure the 2nd loss was genetic from paternal DNA, and the first loss, though we don’t know for sure, there baby looked very abnormal on my scan according to my OB - so we think also likely some kind of genetic cause there.

We dove into deeper sperm testing and requested to add on DNA fragmentation. I have talked about this in older posts, but DNA fragmentation is incredibly important for both getting and staying pregnant and it is not tested on a routine sperm test. Ben’s sperm came back “normal” according to conventional medicine standards, but not optimal, and his DNA fragmentation was 1% higher than what is considered normal. No doctors even alerted us to this, I knew from my own research. But I wasn’t hopeless by any means because I know sperm is made daily and matures every 70 days and his habits can profoundly positively influence his sperm health, including DNA fragmentation rates.

At the time of our losses, Ben was training for, and ran for a marathon, and he was still running long distance. He was fueling better (meaning eating enough - he already ate really clean), but still - running long distances can create a lot of heat in the testicles and can damage sperm (a contributing factor to his sperm DNA fragmentation). After a lot of thinking, I asked him if he would be willing to stop running long distance, and no more than 6 miles a at time. This was his outlet and I knew this was such a hard ask. I explained the reasoning behind it, and he agreed. We put a timeline on it that we felt comfortable with, which we ended up extending because my cycle was absent the whole time until November (more on this below).

It was then that I decided I needed someone to help me go deeper with testing. I reached out to my practitioner who I had followed for years. She had also been through 2 losses before conceiving her 2nd baby. I loved what she taught and how she taught it, and the fact that she had walked in my shoes just made me feel safe with her and trust her on a deeper level. We decided to run gut testing through a GI map (stool test) and a HTMA (hair tissue mineral analysis) on me, and a GI map on Ben. We also both did more in depth bloodwork.

I want to be REALLY transparent because I am finding that many people come to me saying fixing their symptoms and getting and staying pregnant is the most important thing to them, but then suddenly cannot commit. I get it. I really do, especially when it comes to the investment. But the tough love truth is: when something is REALLY the most important thing, you will find a way.

We didn’t just have money just sitting around waiting to be spent on this either. We do have money in savings, but didn’t want to touch it for this. I invested over $5400 (not including supplements) to work with my practitioner for 6 months. I knew this was something I needed, I did have some fears, but I knew God guided me on this path for a reason. I knew regardless of getting pregnant again by the end of our time together, I just wanted to feel myself again. I didn’t want to keep spiraling or guessing on my own searches, AND wanted to know Ben’s health was good because gut health literally impacts everything from mental and physical health to cancer risk, hormones, and fertility.

She offered a monthly plan, but I decided it was better for us financially to open an interest free credit card and pay it off within the year - which I ended up doing easily. When I brought it to Ben, with CONVICTION that this is really going to help me, he said “yes, if you think you need it and it will really help, I support it, and “sure I’ll get my gut tested and do a protocol too.”

I didn’t come to him saying “do you think I need this? Do you think I should do this?” I didn’t come asking for permission. I came to him with conviction (and some fear) but knowing and trusting God had guided me on this because healing was within this. If I came to him waffling he probably would have said “no, don’t spend the money, don’t do it, you already know a lot of this.” But he didn’t say any of those things because of how I presented it, and because I knew deep in my gut (no put intended) that this was going to help no matter the outcome. I am also extremely grateful to have such a supportive husband.

My results came back and we had some answers for my symptoms. AND Ben’s results, though he had very few symptoms (none that he reported) was also eye opening. Which actually gave me a lot of hope.

*PS if it would be helpful I am happy to share some the findings for both and explain how it tied to symptoms and impacts how genes are expressed from a health and fertility standpoint. If you would find that helpful let me know.

We both worked on our specific supplement protocols continuing with any necessary diet changes - like for me adding in more potassium and making sure I was getting even more magnesium from my HTMA results.

Looking back, my body was so taxed at the time - the emotional and physical trauma had taken more of a toll than I realized. My nervous system was incredibly dysregulated. About 3-4 weeks into my protocol I got super inflamed, brain fog worsened, and I had to pull back on a lot of supplements. I was reacting to even the most gentle supplements, and my practitioner literally told me she had never had anyone not be able to tolerate anything. I felt pretty frustrated and defeated, but knowing I had a practitioner by my side to help me through all of this was the support I needed. Ben did great on his protocol and had no side effects which is great.

As Ben finished his protocol I noticed he wasn’t waking up saying he was tired every day, his constant dark circles were gone, he was much less gassy and he didn’t complain of intermittent bloating anymore.

I was unfortunately a little stuck myself. I was still active, eating well, etc. but I just couldn’t seem to add back the supplements enough without having major symptoms.

So we REALLY started focusing on my nervous system - building in joy and resiliency. Letting go of control, leaning further into my faith, etc. Letting go of a timeline and comparison. This took a long time for my type A controlling mind to finally lean into.

Ben and I really focused on bringing intimacy back into our lives and that meant having a really healthy sex life. I actually HAD a sex drive again in-spite of everything else which is such a sign of health and SO important in a marriage that intimacy doesn’t just revolve around 1 fertile week of the month. Our sex life was better than it ever had (I have talked about this in a podcast style episode on my paid Substack). Also good sex with your partner is literally a stress relief in itself - hey oxytocin!

During this entire time I wasn’t cycling on my own. I want’t ovulating at all or it was really sporadic. My body would try to ovulate and then couldn’t seem to get there. The few times I did have a period I’d have spotting through day 10 of my cycle. The retained tissue and everything had taken such a toll on my body. I had to use synthetic progesterone for 7 days twice to induce a withdrawal bleed, but even then I had long bleeding and extended, irregular cycles.

In October everything came to a head and I was my most stressed I’ve ever been. Sleep was terrible, I was launching and marketing my own program, my brain fog was so bad, I felt terrible. That cycle was over 45 days long. I remember just crying to Ben that at least if I felt myself things would be easier. Like not only did I go through such horrible losses my body was not even in a place where I could get pregnant, or even close to it. I ended up getting on bio-idenital progesterone in my luteal phase and finally my cycle came back and regulated and I started ovulating on day 14/15 every single month which was amazing.

I just want to remind you of one of the biggest lesson I learned this past year is: when you’re doing everything right, and nothing is working, there is a time and a place to lean on the traditional medicine system and use it in conjunction with more holistic care. I leaned into this a lot in 2025. And I want to give you permission to do the same.

I started feeling better about my cycle and in November/December we started trying again. I’ve talked about this before, but Ben does best not knowing. So I just kept it to myself when I was ovulating and didn’t put an immense pressure on timing it all. We kept a huge focus on our intimacy, andI made sure not to make it about the fertile window.

Also around this time I was still feeling so inflamed and had about 10 lbs of just stuck weight. I also was constantly thinking about food and always hungry despite balancing my blood sugar. I was indeed eating enough and ALL of my meals were balanced and my minerals were better too (according to my HTMA retest). I still had so much brain fog and anxiety.

My nervous system was still completely off. I was waking up at 4 am every day, immediately having loose stools. I was like I cannot seem to get out of this flight or fight. So I reached out to a psychiatrist and was about to get on an anti-depressant, but I decided I really didn’t want the side effects or to have to deal with coming off it. Instead I knew I NEEDED to prioritize slowing down and my nervous system.

I won’t list everything I did for my nervous system here but I can do another post on this if you’d find it helpful.

I made slowing down and regulating my nervous system my absolute number 1 priority.

I had read tons of research on micro-dosing GLP for inflammation, and after a lot of back and forth, and talking to a friend who is a functional medicine NP who has seen it transform lives in her practice, I decided to try it at a super low dose.

I was amazed. It helped immensely. And I want to be clear I do not think this was what got me pregnant (I started in in December and got pregnant in April). This is not a promotion of GLP, and I’ve always hesitated sharing publicly (I shared on my paid Substack earlier this year) because it has such a stigma.

I didn’t do it for weight loss or as a quick fix. I put a lot of thought and research into it. I was at the end of my rope and I just need something to help the inflammation move. I don’t think everyone needs this, and I don’t think it should be done without deeper work and the foundations for health first, but sometimes when you’re stuck and doing everything else right, I found personally it can be a very helpful tool.

I was on a dose where it didn’t take away my appetite (this is important) BUT it helped take away my inflammation. Completely. I felt energized, was sleeping better, and my brain fog massively improved.

Also, as a side note: around the beginning of the year I was re-diagnosed with ADHD through really intense and in-depth testing and interviews with a psychiatrist, and after a lot of back and forth I started Vyvanse at very low dose as needed - also life changing for me. I realized so much of my anxiety was coming from my ADHD and true inability to focus. I am not taking while pregnant and haven’t taken since I found out nor did this help me get pregnant by any stretch - I just wanted to be transparent about everything I did over the last year because I think some times we get so anxious about doing anything different that might “ruin our chances” even if it helps us feel more ourselves now.

During this time I was still deeply committed to healing at the root. Again that lesson from last year: conventional medicine and holistic medicine can co-exist. You don’t have to make one your entire identity and feel horrible or like a fraud if you decide to lean into one (often conventional medicine in this case) to help you.

I finally felt so good, and felt called to finally add more to my practice so I could help more women in an even deeper way. I’ve said this before, but I believe everything I ever go through has brought me to my purpose from God and a deeper way to help others walking a similar path. I ended up getting my level 1 Restorative Health Practitioner certification focused all on gut healing and restoration. While I was in getting certified I decided to run my own stool test again and writing my own gut protocol and doing a deeper food sensitivity test and protocol along with it.

I started my protocol in early March and because my inflammation was down, my nervous system was so much more regulated and my grip on control and timeline was released and I was fully surrendered to God (a choice I made every day), I felt the best I ever had. I got through about 6-7 weeks of supplements, many I couldn’t get through before, and I was in the best shape of my life - not only physically but I also FELT the best I have in as long as I can remember (or maybe ever).

Then in April when I least expected it, I noticed my Inito hormones surging around 9 days after ovulation and thought, I wonder if I am pregnant. The same thing happened 10 days post ovulation and I took a test and it was positive (very faint but positive). I was excited AND nervous and in disbelief.

I won’t go into all the emotions of that and this pregnancy post loss in this post but I will be sharing more about this.

I cannot forget the most important and life-changing piece of all of this: through every single step I leaned on God and my faith. I learned what it means to have real unwavering faith. To put my full trust in God, to see His goodness in everything even in the waiting.

With God’s help I got to a point where I really fully was just so grateful for the life Ben and I have and our twins that I said God whatever your plan is I trust in it. Your timing. And if we aren’t meant to have another baby, I know you have bigger plans I cannot see.

I surrendered the desire for another baby to Him and said “God if it is not your plan for me to have another baby, can you please help take the desire off my heart.” At one point I wondered if the desire was less then it came back really strong.

Ben and I had agreed on July as our date when he would start running again and we would stop trying. I felt anxious about this date approaching. In late March/early April we had a great conversation, I could tell Ben was struggling mentally because of his job and not being able to run (his outlet that brings him so much joy). I told him start running again, and maybe we just keep the door open because having a hard cut off date is making me more stressed and feel like I want to grip at control. We both felt good about this and he started running a little longer distances again while continuing on all his other healthy habits. He also made sure to fuel properly, etc. And even before this, part of building joy and resiliency into my life and body - we would go on date nights and I’d have a drink or 2 if I wanted without guilt or worry.

In March I did request an HSG, a procedure to check if my tubes are open because I just wanted peace of mind. According to my oB, my tubes were both open and my uterus looked great.

I am not going to sugar coat it, every month when my period would come, even in this surrendered and more joyful place I felt disappointed, BUT I didn’t let it rock me.

The month I got pregnant I was honestly like “if it doesn’t happen this moth that’s ok I am on a gut protocol, I feel amazing, and Ben and I are going on a vacation for our anniversary in Aruba in May so it’s fine.” God was like LOL you think you can control the timing when the positive test showed on April 29, the same week Ben had 2 new great job offers and accepted one.

God knows what He is doing. It’s not about surrender and just sitting back doing the same things you’re already doing. I found if you let Him and trust Him, He guides you every step of the way.

He waited until I was in a place where I could find joy in a new pregnancy instead of constant fear.

Until I was in a place where I became transformed in every aspect.

Until I experienced true healing (through a longer season that I could have ever imagined).

A calmer more present and patient mom.

A more compassionate and loving wife.

A better and more empathetic coach and now practitioner.

Someone who slowed down and knew what joy is really meant to feel like.

Someone who has faith deeply in what she cannot see.

He knew I wouldn’t be able to enjoy and have peace in another pregnancy and Ben and I wouldn’t be prepared to bring another life into this world before all the of rest.

None of this happened overnight and outside of what and how we eat and keeping our toxin load low within reason, and continuing with our healthy fitness routines, I deeply believe the biggest things that made a difference are true gut healing, even though it was a longer path for me than most (I have gut healing make the biggest difference for clients in my practice too), faith, nervous system, mental healing, and TRUSTING the time it would take to heal knowing whether I got pregnant again or not, my body would feel amazing again. AND that Ben was a wiling participant and made big sacrifices and committed to his own protocol.

I hope this helps you to see the path forward isn’t often as easy or as quick as we would like. But there is so much hope when we seek God and take action on the things that can actually help without gripping to control and letting ourselves find joy through the heartache.

If you are in a season of heartbreak and waiting, I am always here. Sending you love and wrapping you in my prayers. It’s my prayer that our story and testimony reminds you the deep power in seeking God first and letting Him guide you every step of the way. That you may believe no matter where you’re at, good is here and more is coming.

xo,

Dana

P.S. Another really amazing part I don’t want to forget to mention is In the midst of all of this God proved my fears about my business unfounded. I helped more women get and stay pregnant and get relief from their symptoms during my season of healing than I had before.

I’m starting something new here. Each week, I’ll be sharing what’s actually in season, why it matters for your body, and a recipe built around it, always with a nod toward blood sugar stability and gut health, because that’s the lens I look at food through.

This week, it’s cherries.

They’re one of my favorite things about summer, and they’re doing more for you than you’d think. Cherries are a great source of vitamin C, they contain polyphenols, which act as prebiotics feeding the beneficial bacteria in your gut, and they’re loaded with antioxidants that carry real anti-inflammatory properties.

You can absolutely eat them straight off the counter and call it a day. But I wanted to have some fun with them this week, so I made a better for you sweet treat: cherry pie bars, with protein. They are gluten free, refined sugar free, and unbelievably good.

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These bars have been living in my fridge for months now and I genuinely don’t see that changing. I make some variation of them weekly. They’re one of those recipes that checks every box: quick to make, they taste like dessert, and they don’t send my blood sugar (or my kid’s blood sugar) on a rollercoaster.

Most “healthy” snack bars on the market either taste like cardboard or they’re loaded with ingredients that spike my blood sugar even when marketed as clean. These are different. I’ve eaten them on their own, between clients, mid-afternoon, and they hold me over without the crash (I’ve been wearing a CGM - continuous glucose monitor) and they truly don’t spike me at all).

I don’t eat these every day, but they are an amazing snack option and last for up to a week in the fridge and longer in the freezer.

They have healthy fats from the almond butter, fiber from the chia and oats, and a solid hit of protein from the Equip chocolate churro protein powder. That combo slows digestion, blunts any blood sugar response, and keeps you full. They’re also dairy free, gluten free, and refined sugar free. They literally check all my boxes, and I feel great about giving them to our twins too.

The flavor though, unreal. Chocolate churro gives these a warm, cinnamon-y, chocolate-y

depth that makes them feel indulgent without actually being indulgent. And when you’re cooking them, your house will small like you’re making brownies. I also love the chocolate mint protein powder in these - literally SO good.

Chocolate Churro Protein Bars

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If you know me, you know how passionate I am about teaching you to understand your body and your cycle using your own biomarkers like cervical mucus first. Always. Your body gives you real-time data every single day, and learning to read it is something I will never stop teaching or believing in. Honestly I used to think fertility monitors were a waste of money.

But after my miscarriages in February 2025, a D&C and retained tissue which required another hysteroscopy, my cycle, which had previously been textbook, didn’t come back. For nine months, I wasn’t having regular ovulation, random bleeding and spotting, and really short luteal phases (if and when I did ovulate). What I thought I knew about my body suddenly felt uncertain. And while I could observe signs, I couldn’t see why things were off.

I actually started using Inito after my D&C, and with the irregular bleeding I was having it actually helped me to see that there was a real problem and triggered me to push for more tests that ended up showing retained tissue.

Even after this procedure my estrogen was staying low. My body was trying to ovulate, you could see the attempts, but it wasn’t complete the process. And on the cycles when I did ovulate, my luteal phase was short and my PdG (a urine metabolite of progesterone) wasn’t holding. That’s the hormone that needs to rise and stay elevated after ovulation to support a healthy luteal phase and also conception.

I have been able to take this data to my OB and have conversation backed by numbers across my whole cycle, not just symptoms. And I was able to get the support my body needed to start regulating.

That’s what changed things for me. It wasn’t a replacement for everything I know, it has become the piece that filled in the gaps when my own biomarkers weren’t telling the full story.

Why I always recommend Inito to clients

When clients come to me already using Inito, I now get excited and ask them to send me their data. We look at it alongside their cycle charts, symptoms, and history. It adds so much depth to what we can see together.

And when someone asks me which hormone monitor I recommend? I ALWAYS say Inito. It tracks all four key hormones: Estrogen, LH, FSH, and PdG. That matters because LH alone can miss things. You need to see the full picture, estrogen rising, the LH surge, and then PdG confirming that ovulation actually happened and your body is supporting what comes next. Together, those four hormones (plus your own cervical mucus patterns) can help identify a 6-day fertile window. That’s more clarity, and more opportunity, than any single-hormone strip can give you.

The upgrade I’m genuinely excited about

Inito has launched a new reader called the InSight Wireless Reader — and I’ve been using it this cycle, tracking my hormones all month long.

The biggest change for me? It doesn’t rely on my phone camera anymore. The InSight Wireless Reader uses Spectra Mapping Technology to analyze the strip which provides more precise results. You dip the Fertility Strip, insert it, and walk away. The reader syncs your results automatically 10 minutes later.

That might sound like a small thing, but with my morning routine before my twins wake up it’s such a convenient change! I put the strip in first thing, head downstairs, do my breathwork, and by the time I’m done my results are there in the app waiting for me. Inito gives me precise readings without having to hover over my phone.

It also works on both iOS and Android, which I know has been a question for some of you.

Watching my hormone curves build across the whole month has been genuinely cool. It makes the education so much more tangible. I can see what I teach, playing out in real time in my own body.

If you’ve been curious about hormone tracking, or you’re TTC, or you’re in the season I was in, wanting more data so you can actually do something with it, I think this is worth looking into.

You can get $70 off the InSight Wireless Reader with my code DANA by using the link below.

👉 Inito Insight Wireless Reader

As always, let me know if you have any questions!

xo,

Dana

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Taking time to make nourishing snacks is one of those things that sounds something you don’t have time for until you actually do it a few times, and then you wonder how you survived without it. This weekend I spent an hour in the kitchen (including cleanup) and walked away with three snacks that my family loves, and that are easy to grab all week.

Plus, everything below is gluten-free, made with real ingredients, protein, healthy fats, and better-for-you carbs. I’ve linked my favorite products where relevant, most have a discount code for you.

Let’s get into it.

Mint Chocolate Protein Bars

The biggest hit (my personal favorite) your house will literally smell like you’re baking brownies.

Makes ~16 bars

Ingredients

• 3 tbsp chia seeds soaked in 6 tbsp water for at least 5 minutes

• 1 cup gluten-free oats (I like One Degree Organic)

• 2 scoops Equip Mint Chocolate Prime Protein Powder - use code HARTMANHOLISTIC to save. *Could also use their chocolate protein and use peppermint extract though I don’t know the amount of extract (I’d guess 1/2 tsp) because I’ve never tried it this way.

• 1/3 cup honey or maple syrup (I prefer honey for this recipe)

• 1 cup nut or seed butter (organic peanut butter, almond butter - my fav, or organic sunbutter would work well if you have a nut allergy)

• 1/2 cup dark chocolate chips (Enjoy Life) - or 3 tbsp cacao nibs for even more fiber and less added sugar.

Instructions

1. Preheat oven to 350°F.

2. In a small bowl, soak chia seeds with water for about 5 minutes.

3. Line an 8x8 or 9x9 baking pan with unbleached parchment paper.

4. In a mixing bowl, combine all ingredients including the soaked chia seeds until well incorporated. Batter will be thick.

5. Press mixture evenly into the lined pan.

6. Bake for 20–25 minutes.

7. Let cool completely on a baking rack before cutting - this helps them firm up.

Store in a glass container in the fridge for up to a week. They taste even better cold when the chocolate chips harden.

Chocolate Chip Cookie Dough Protein Balls

No baking required. So easy. A weekly staple for the last few years in our house.

Ingredients

• 1 cups GF oat flour (I blend sprouted oats in the blender — closer to 1 cup for a softer, more cookie dough-like texture). I like One Degree Organic.

• 4 scoops grass-fed collagen code HARTMANHOLISTIC10 to save

• 1 cup creamy organic peanut butter (any nut butter works, or use sunflower seed butter for nut allergies)

• 1/3 cup honey or maple syrup

• 1/2 cup dark chocolate chips, I like Enjoy Life or Hu Chocolate

Instructions

1. Mix all ingredients in a bowl or a stand mixer

2. Use a small cookie scoop to portion out equal-size balls, then roll.

3. Store in a glass container in the fridge for up to a week, or freeze for later.

Banana Bread Protein Muffins

Makes 15–17 muffins. Freezer-friendly and the whole family will eat them.

Ingredients

• 2 cups GF oat flour (blend sprouted oats - I like One Degree Organic)

• 4 scoops grass-fed collagen code HARTMANHOLISTIC10 to save

• 1 tsp baking powder (I use Otto’s brand)

• 1/2 tsp baking soda (I like Bob’s Red Mill)

• 1/4 tsp salt

• 1 tsp cinnamon

• 1 egg

• 2 ripe bananas

• 1/3 cup honey

• 1/2 cup coconut yogurt or Greek yogurt (I like Culina for coconut yogurt; any plain Greek works). Can also sub 1/2 cup milk or nut milk.

• 1 tsp vanilla extract

• 1–2 tbsp vanilla granola butter *optional but so good - code HARTMANHOLISTIC10 to save, also available at many stores like Whole Foods and Fresh Thyme and on Thrive Market

Instructions

1. Preheat oven to 350°F.

2. Mash bananas in a large bowl.

3. Add egg, yogurt (or milk), vanilla extract, and honey. Whisk until combined.

4. Add oat flour, baking powder, baking soda, collagen, salt, and cinnamon. Mix with a spoon until well combined.

5. If using granola butter, stir in gently.

6. Grease a muffin tin with coconut oil, spray with avocado oil cooking spray, or line with unbleached cupcake liners.

7. Use a medium cookie scoop to portion batter evenly into each cup.

8. Bake for 25 minutes or until edges are golden and cooked through.

9. Place on a cooling rack and let cool completely before storing.

Storage note: These are made with real whole ingredients and no preservatives, so don’t leave them on the counter for more than a day or two. I keep out on the counter for 1-2 days, then refrigerate the rest for up to a week, or freeze them to defrost later.

How I like to serve it:

For adults: could work pre-workout, mid-afternoon paired with extra protein, or as a satisfying sweet treat.

For kids: on their own, paired with a beef stick or cheese stick, with lunch, or as a post-dinner treat (for our kids love them).

I hope you enjoy these as much as we do!

If you make any of these, tag me on Instagram so I can see your creations, and let me know which one is the biggest hit in your house. I have a feeling the bars are going to steal the show like they do here.

xo,

Dana

A few weeks ago I shared a post on Instagram about the supplements I’d personally consider if I wanted to get pregnant in 2026.

It resonated more than I expected. And today I posted a pic of my AM supplements and my DMs have been blowing up with questions! Probably because so many women are overwhelmed by fertility advice and constantly worried they’re either doing too much, too little, or missing something important.

So I wanted to break this down and explain why I’d choose these supplements, what role they actually play in fertility and hormone health, and how I think about supplementation as a whole.

Supplements should support the body, not replace food, lifestyle, or cycle awareness, and they should never create more stress on your body.

A quick reminder before we begin

This is not medical advice.

This is how I think about foundational support when someone wants to prepare their body before trying so ovulation, hormones, egg quality, and early pregnancy signals are already supported when the time comes.

Context always matters. And there isn’t a one-size-fits all protocol. I also shared my current routine at the end (I take some other things here and there but this is my daily foundational support).

Let’s dive into what I would consider if I wanted to get pregnant in 2026 (and what I most often recommend to clients based on their own needs and goals).

1. A high-quality prenatal

A prenatal should help fill common nutrient gaps, not just exist as a box to check. And your preconception prep doesn’t just start and stop at a prenatal. There are only about 4 prenatal that I would actually recommend or take myself.

I look for 3rd party transparent testing for purity and nutrient claims. Nutrients in forms the body can actually absorb and utilize and methylated folate or folinic acid - never in the folic acid form (where 60%+ of the population has a gene mutation that doesn’t allow them to use folic acid - this creates so many issues with inflammation and baby development - a topic for another day…)

Many of the nutrients are critical for early baby development, neural tube health, and thyroid function, are often missing or poorly dosed in low-quality prenatals.

I intentionally steer people away from one-a-day prenatals, all grocery store prenatals, and all gummy prenatals. When these are tested, they often don’t contain what the label claims, they often aren’t 3rd party tested for purity, and one pill is rarely sufficient to meet needs during preconception or pregnancy.

There’s a reason higher-quality prenatals come with multiple capsules or in powder form.

2. Desiccated beef liver

This is one of my most recommended supplements for women and men, across almost all seasons of life.

Desiccated beef liver is essentially nature’s multivitamin. It provides:

• Vitamin A in the form of retinol (the most bioavailable form)

• Folate

• B12

• Vitamins D, E, K and more…

• Heme iron that your body can actually absorb and utilize

These nutrients support egg and sperm quality, hormone production, and early development in pregnancy.

I often prefer this over an iron supplement, especially when labs show low ferritin or anemia. It can be used alongside a prenatal or as foundational support when a prenatal doesn’t include iron.

Ben and I have both taken this for years. I took it through my whole twin pregnancy as well and never supplemented additional iron (or had issues with iron levels or hemoglobin).

3. Inositol

Inositol has been shown in studies to improve ovulation and cycle regularity, particularly in women with PCOS, but its benefits extend beyond diagnosis labels.

It supports:

• Blood sugar regulation

• Insulin sensitivity

• Hormone signaling involved in ovulation

Because blood sugar and insulin are deeply connected to ovulation quality and progesterone production, this can be a powerful tool when used intentionally.

I have personally added this in the last few months and noticed improvements in my ovulation timing and quality.

4. Magnesium

Magnesium supports over 300 biochemical reactions in the body, many of which are tied directly to:

• Hormone balance

• Nervous system regulation

• Sleep quality

• PMS and luteal phase symptoms

• Muscle relaxation and stress response

There are multiple forms of magnesium, all with different benefits. The one I personally use and recommend most includes several forms plus B6 to support absorption.

This is one of those supplements that support every system in our bodies and fertility indirectly, by helping the body feel calmer, safer, and more regulated.

5. Whole-food vitamin C

I ONLY take and recommend whole-food sources like acerola cherry or camu camu rather than synthetic ascorbic acid (aside from the little bit that’s in a prenatal).

Whole-food vitamin C:

• Supports immune health

• Provides antioxidants that protect cells involved in ovulation and implantation

• Helps buffer stress and inflammation

• Supports healthier progesterone production in the luteal phase

• Increases iron absorption, which is why I love pairing it with beef liver

This is a small, but powerful addition, especially for women under chronic stress.

Last year Ben and I weren’t taking it (for whatever reason) and everytime the kids got sick, I did too (same with our nanny). This year we have all been religious about it and though I got norovius from the kids it was much shorter lived and none of us have had any of the flu’s or other gross viruses going around knock on wood.

6. Egg quality support

For targeted egg quality support, I prefer simplicity.

Rather than piecing together multiple individual supplements, I like a comprehensive blend that includes nutrients shown to support mitochondrial function and oxidative stress balance:

• CoQ10

• Acetyl-L-Carnitine

• NAC

• Alpha-lipic acid (ALA)

• PQQ

This type of support becomes most meaningful when started at least 3 months in advance (before trying). I’d stop this one once you become pregnant.

7. Creatine

Creatine isn’t just for the gym bros.

There are numerous benefits including for mental clarity

Eggs and early embryos are energy-intensive. Creatine supports cellular energy (ATP) production, which may be relevant in reproductive tissues.

There is has also been research showing that the endometrium uses creatine kinase circuit for energy with indications that adaptations to creatine metabolism occur across the uterine reproductive cycle and during pregnancy and postpartum.

It can be especially helpful for active women and women under high stress which, honestly, is most women.

8. Phosphatidylcholine (PC)

Choline is one of the most overlooked nutrients in preconception, and one of the most important.

Phosphatidylcholine in particular helps:

• Build healthy cell membranes

• Support DNA methylation before conception, influencing embryo development from day one

• Support mitochondrial function and cell signaling in eggs and sperm

• Prepare the body for increased nutrient demands in pregnancy and postpartum

Starting PC in preconception means choline stores and membrane health are already supported when demands spike later on.

What I personally take

For transparency, these are the supplements I’m currently using based on my own labs, genetics, cycle patterns, stress load, and goals. This is not a recommendation for everyone and not a one-size-fits-all protocol.

Prenatal
I am currently taking the methyl-free prenatal from Seeking Health. Through genetic testing, I learned I don’t tolerate or process methylated forms well, which is why this works best for me.

For clients, Needed is my most commonly recommended prenatal.

*I personally split my prenatal dose, half in the morning and half with lunch, for better tolerance and absorption.

Choline / Phosphatidylcholine (PC)
I use Needed choline or BodyBio PC.

I only add additional choline because my prenatal does not include it. If I were taking a prenatal with adequate choline (like Needed), I would typically rely on that plus PC rather than layering 2 additional choline supplements.

PC is one supplement I would honestly take on top of everything if I had to choose. Ben also takes this when we have it on hand (this is my reminder to order more).

Magnesium
I take BiOptimizers Magnesium Breakthrough at bedtime + Ben does as well.

Desiccated beef liver
I use Perfect Supplements Desiccated Beef Liver, typically at half the suggested dose (2 capsules per day).

Whole-food vitamin C
I take Perfect Supplements Acerola Cherry

Cod liver oil
I use Rosita Cod Liver Oil for vitamins A and D in their most bioavailable forms, plus bioavailable copper.

Egg quality support
WeNatal Egg Quality+

Creatine + collagen
I take Ruted creatine/collagen every single day, usually mid-morning in my mineral cocktail drink.

Final reminders

Always check with your doctor before adding or changing supplements.

Blood sugar balance, whole foods, sleep, stress, and lifestyle factors cannot be out-supplemented. Those foundations matter more than ANY supplement.

These supplements are tools, not shortcuts, and they work best when layered onto a body that feels nourished, regulated, and supported.

All of my personal favorites and most-recommended brands including what I am currently taking and regularly recommend to clients based on their own needs and goals (with discount codes when available) live here:
→ My preconception supplement favorites

And if you want help figuring out what actually makes sense for your body and how to support it from the ground up, this is exactly what I support clients with inside my work. You can reply below or email me at dana@hartmanholistic.com if you’d like to learn more!

I tested these bars for the first time a few weeks ago and I just made the 4th batch yesterday. These bars have become a staple in our house for good reason. They taste like a mint brownie, support blood sugar balance, and offer the perfect mix of protein, healthy fats, and fiber to keep your hormones (and energy) steady.

They’re made with real ingredients, no gluten or dairy, no refined sugar, and use grass-fed beef isolate protein, which is one of the easiest proteins for women to digest and one I feel actually good about giving to our twin toddlers too! Marlie and Beckett (myself and Ben) absolutely love these, and I love knowing they’re getting balanced, nutrient-dense ingredients without the additives or seed oils found in most store-bought bars.

If you struggle with:

• cravings

• energy dips

• bloating after protein bars

• wanting something sweet that actually supports hormone balance

• or you just want to feel good about an easy-to-make snack you can give your kids

…these are going to become a go-to.

Read more

Every year around this time, I think back to the gifts that actually made a difference and the ones I use every day and would happily ask for again.

Most of them have one thing in common: they’re non-toxic swaps that make my home and body feel cleaner, calmer, and healthier (without being over-the-top or complicated).

So if you’re making your own wish list or shopping for someone else this season, here are six non-toxic products that I’d ask for every single year.

1. Non-Toxic Cookware & Appliances

Our Place is always at the top of my list. Their Wonder Oven has become one of my most-used kitchen appliances. You can toast, air fry, bake, reheat, and so much more in it. It’s the only non-toxic air-fryer and toaster I found through months of research. I use it for everything from roasting veggies, toasting our GF sourdough, and I use it to reheat leftovers multiple times a day instead of our microwave.

I also love the Always Pan. I got it a few months ago and it has already held up better than my other non-toxic ceramic pans. It’s a great size and really light! It actually stays on our stove, which is how much we use it. I bought this and their Dream Cooker as gifts for someone special this year!

If you’ve been thinking about upgrading your kitchen to safer options, these are an easy, high-impact place to start. Even swapping 1 pan at a time is helpful!

Always Pan
WonderOven or WonderOven Pro (the one I have now)
Dream Cooker

2. Non-Toxic, Non-Pore-Clogging Skincare

It took me time to find non-toxic skincare that I really loved, especially when it comes to finding products that don’t disrupt hormones or clog pores. My go-to brands are Clearstem and TAHNYC, and I use them daily. They’ve been game-changers for keeping my skin not just clear, but GLOWING without clogging my pores OR disrupting my hormones.

And one other product I’ve been obsessed with: Japanese face tape for natural wrinkle support. It sounds wild, but it works. I put it on at night and I notice a HUGE difference when I am consistent with it. I’ve been using it on and off for about a year and the last month or so got back to using it nightly and wow. The difference is unreal paired with the non-toxic skincare I love. It’s one of those small, inexpensive swaps that makes a huge difference in how your skin looks and feels.

My Non-Toxic Skincare Favorites

3. Non-Toxic Sheets & Bedding

We spend about a third of our lives sleeping, and what we sleep on matters more than most people realize. When we upgraded our mattress to a non-tox King (the best investment we made) last year, we decided to go all-in on non-toxic bedding too. I did so much research, and we landed on Coyuchi’s 100% organic cotton percale sheets.

They’re crisp, breathable, and honestly just feel like soft hotel-quality sheets, without the chemicals. They were a gift from our parents last year, and they’ve held up beautifully. We wash them weekly and only have one set, but they still feel brand new. I’m hoping to add a second set soon.

It’s one of those swaps that supports your nervous system and sleep quality without you even realizing it.

Links:
Duvet Insert - we have the the lightweight but it’s out of stock in King
100% organic cotton sheet set
100% organic cotton Duvet Set

4. Air Purifier

This might be the most practical (and impactful) gift on the list. As someone who’s healed from mold illness, I take air quality seriously. A few years ago, my parents got us an Air Doctor for Christmas, and we run it all day every day.

We originally kept it downstairs when the kids were little, but now it stays in our room. On the rare occasion it gets turned off (by one of the twins playing with it in our room), I notice a change in how I sleep almost immediately. I wake up groggier and more congested. It’s one of those gifts that truly improves your quality of life year-round.

AirDoctor Pro

5. Non-Toxic Cleaning Products

It might sound funny to ask for, or get someone, cleaning products as a gift, but having a full set of safe, non-toxic, effective, good-smelling cleaners makes such a difference in how your home feels. And it doesn’t disrupt your hormones in the process.

We’ve used Branch Basics for years (I still do like and recommend it), but I recently ordered a new set from Ecokoala that I love. It cleans wonderfully and is scented with essential oils, so it leaves the house smelling fresh, clean, and like a spa. Plus, the refillable bottles are beautiful and sustainable, it’s a small upgrade that makes everyday tasks more enjoyable and gives you peace knowing you’re not exposing yourself or your family to the damaging chemicals in traditional cleaning products.

Branch Basics
Koalaeco

6. Glass Storage Containers

One of the easiest and lowest-cost swaps you can make to reduce your daily toxin load is switching to glass food storage.

Glass containers last forever, they’re easy to clean, and they don’t leach chemicals into your food. I use them for meal prep, leftovers, and even dry storage. It’s a simple change that adds up over time, and a great gift if you’re trying to make your kitchen healthier heading into the new year.

Glass Storage

These are the kinds of gifts that keep giving long after the holidays, the ones that make your routines feel healthier, calmer, and more intentional.

For more ideas you can shop my full Holiday Guide here!

If you’ve already swapped a few of these in your home, I’d love to know which ones made the biggest difference for you. Comment below and share your favorite non-toxic home upgrade.

And if you want to go deeper on nourishment, I’m sharing my Mint Chocolate Protein Bars recipe (and why they’re perfect for blood sugar balance) in tomorrow’s paid post. 🤍

xo,

Dana

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I hope you had a great Thanksgiving and are looking forward to a slow, nourishing, long weekend.

We spend the last few days in Indianapolis with my parents and grandma with the twins. Full of delicious food and my mom is the best because she makes a mostly gluten free spread of delicious food with whole, real ingredients.

I don’t believe in restriction or guilt around food anymore. So I enjoy what I want, without overdoing it, and without the guilt. I still also made time to move my body both days (a HEAVY leg day on Thanksgiving morning and a heavy upper body workout this morning before we got on the road to head back home).

This time of year moves so fast, and I’m really trying to be intentional about slowing down, staying present, and not getting swept into the “get it all done” energy that comes with the holidays.

So today, I just wanted to share a cozy little life update… and then, because so many of you asked, my Black Friday favorites, the things I use daily, genuinely love for myself, friends, or family, and even some that I put on my own wish list this year.

✨ Black Friday Deals I Actually Recommend

I kept these simple, curated, and in true Dana-style, mostly low/non-tox, practical, and actually supportive for real life.

For the home

• Our Place Always Pan + Wonder Oven - 30% off right now
  Still my ride-or-die for easy, low-tox cooking, reheating, airfying, toasting. Literally all the things. I actually bought both an Always Pan and their Dream Cooker for gifts this year! I have the Wonder Oven Pro now but I started with the small standard one and it was absolutely perfect.

• Fontana Candle Co. - 25% off
  Completely clean candles we absolutely. No headaches, no toxins, just so good. I am about to order their peppermint bark one today.

• Koala Eco cleaning products - 25% off + free gift
  I recently ordered the complete kit full of non-toxic cleaners for the whole house. I absolutely love! They smell amazing (without disrupting your hormones) and actually clean well. A new forever staple here.

Wellness + Daily Support

• Oura Ring - 30% off (ends Dec 1)
  You already know, one of my top tools for understanding recovery, sleep, cycle (basal body temp tracking to confirm ovulation after it happens) and stress. I upgraded mine this weekend with early Christmas and birthday money - to the gold series 4. I’m obsessed.

• Equip protein + bars - up to 40% (subs) / 30% (one-time orders) with code HARTMANHOLISTIC
  I can’t stop taking about this protein because it is the best. I have YET to meet a client or someone in my community who has tried this and doesn’t absolutely love. It’s a great way to get in 20 g of grass fed beef isolate protein with not artificial or gut disrupting ingredients. It tastes amazing, and I feel safe giving it to our toddlers. There is only one other protein powder on the market I can say that about. We always have the Vanilla, Chocolate, Strawberry, Cinnamon Roll, and Mint Chocolate in our pantry. And their chocolate prime protein bars are also UNREAL. Don’t seep on this one.

• Clearstem Skincare - 26% off with code DANAHARTMAN
  This skincare is non-pore clogging and low tox and absolutely transformed my skin (after I healed from the inside out). If I were just getting started I would start with the gentle cleanser, the bounceback serum, all day spray, and hydra glow moisturizer.

Kitchen + Food Staples

• KitchenAid Stand Mixer - on sale right now for 30% off
  If you cook or bake, it’s a lifetime investment, one thing that has been on my mind forever and I asked for it for Christmas this year!

• Skout Organic bars - 25% off (or 30% off $100+) with code HARTMAN
  Great for kids and adults. Clean, simple, and actually taste good.

• Thrive Market - 30% off cyber sale + 30% off your first order and a free gift valued at $60 when you sign up for a membership with this link.

  We love Thrive Market for all our healthy pantry staples at discounted prices. We have been members since 2019 and have saved over $7,000 shopping through Thrive and it gets delivered right to our door!

A little reminder

You don’t need everything, and more stuff doesn’t equal better health.
Choose what genuinely supports your life, happiness, home, and your nervous system.

If you’re looking for more thoughtful, intentional gift ideas, especially with so many great sales happening this weekend, you can browse my full curated holiday gift guide here.

I put it together with the same care I use in my own home, for our own family and kids: mostly low/non-tox, practical, and things I truly use, love, or would buy again. 🤍

If you grab any of these, tell me which one. I love hearing what becomes a staple for you.

Wishing you an amazing weekend!

xo,

Dana