Welcome back to my monthly segment: 10 favorite things, in no particular order!

1. Non-toxic & barefoot kids’ shoes — When I was looking for shoes for Lenni this summer, I wanted something kind of like a croc but better for foot development & made with non-toxic materials since she would be wearing them barefoot in the heat often. I found these & they are incredible; I just ordered the next size up! They have worked great all summer for running around, splash pads, etc., but also work great with socks when we have traveled to cooler weather!

2. Prepping food outside — One of my goals in this season of prepping to TTC is to be outside in nature as much as possible. One of my favorite ways to do that lately has been prepping parts of a meal outside. Maybe it’s cutting potatoes, or dicing onions, tomatoes…anything. It doesn’t have to be complicated; I just grab a cutting board, knife, and a bowl of whatever I’m cutting and head outside.

3. This valveless water bottle — I saw a post this month about how valveless water bottles are better for child oral development & thought, “Well then I want one for me too!” We are constantly forming our oral development, long after we are finished losing teeth, and I want to make sure I’m setting myself up for long-term success. It’s also better for preventing mouth wrinkles because you’re not sucking so dang hard. I ordered the 12oz Leap for Lenni!

4. Peaches & cream oatmeal — I absolutely LOVE oats. I know there are people in the wellness space that call it peasant food, but I feel SOOO good eating them almost every morning. One of my favorite practitioner accounts made this hilarious reel about them being peasant food, but the peasants are jacked lol. This is the recipe I’ve been using & loving all summer!

5. This GF/DF cookie recipe — This recipe is the main reason I decided to do a 30-day no baked goods challenge for myself because I was eating WAY too many 😂 I found this recipe in July and was making them AT LEAST once a week with my niece. Justin said they are some of the best cookies he has ever tasted, even ones with gluten & dairy!

6. Carrying my toddler in a backpacking carrier — OH MY GOSH! I borrowed my sister’s backpacking carrier for a camping trip this month, and Lenni LOVES it. She kept taking naps in it & was so happy to just hang in it awake too! We still loveee our other baby carriers, but honestly the backpacking carrier gives such good support & Lenni likes having a little more room to move around. I know my sister got her Kelty one on Marketplace, so try looking there! I tried a more affordable one off Amazon, and it sadly did NOT compare.

7. Xylitol gum — I’ve loved this gum for a long time, but was reminded this month of how good and clean my teeth feel when I have it after meals! I keep one in my purse, one in my car & one in our kitchen drawer. Xylitol is incredible for preventing cavities because it stops bacteria from making damaging acids, reduces sticky plaque buildup, and increases saliva flow to help clean teeth and protect enamel!

8. Beet Kvas— I first made beet kvas when I was introducing Lennon to food with GAPS baby. But I found it to be an incredible medicine for me, as I work through some liver/gallbladder symptoms! I didn’t make it for a few months, but I decided that during my month challenge, I would start implementing it again. I always feel soooo good when I drink it!! Here is how I make it!

9. Organic cotton workout clothing — Listen, I still wear polyester workout clothes sometimes — I know, SHOCKING. However, the more natural fibers I implement in my life, the more turned off I am by the feeling of polyester. So I’ve been looking for good organic cotton workout clothes! I am absolutely loving the Eden line from Indigo Luna (discount link) and these biker shorts from Mate the Label.

10. This play outdoor kitchen — I wasn’t sure if Lenni would be old enough to play with this year (she’s 16 months), but I decided to get it anyway, knowing her cousins would enjoy it if she didn’t yet. But she LOVES it. And I think it’s so cute!!! And it has been the perfect activity for her to do every night at sunset while my husband & I catch up, to get those healing light rays! FYI, it comes looking slightly green, but I found once it’s outside for a bit & gets rained on, it looks more light brown.

• Prepping food outside: This honestly might be the easiest thing to implement & makes the biggest impact for me. It might seem complicated or too annoying to implement, but truly just start taking your cutting board, a knife & a bowl of whatever needs to be cut outside! Have a seat, get it done & go back inside! Even if it’s 2 minutes, it slows my mind down so much & helps me delight in the process of preparing food for my family!

• The 10-minute candle: I’ve shared about this candle before, but gosh I truly just LOVE it!!! It’s simply a candle that burns for 10 minutes (the pack comes with a ton of them), and you can use it to time anything! I mostly use it for my quiet time, basically to give me a beautiful visual without a timer on my phone, saying “take 10 minutes to just be with God.” I also love it for a little 10-minute tidy or 10 minutes of gentle movement!

• Read poetry while you poo: Again, very low-hanging fruit but makes a difference!! Put a poetry book by your toilet and intentionally stop bringing your phone to the bathroom with you! This is my all-time favorite book of poetry!

• “Hang-up Hour”: This is usually just the hour after my husband gets off work. We both put “hang-up” our phones in this little hanging basket on our wall & hang out as a family! It’s so nice to just be fully present with my husband & my daughter!

• Doing my skincare like I am moving through honey: I heard about this concept a few years ago, and it really stuck with me. Literally picture your body moving through honey as you’re doing your skincare— move slowly, with intention. Take deep breaths; there is no hurry! I am not the best about doing this daily, but whenever I do, I am like “THAT FELT SO NICE!”

• Intentional baths or sauna sessions: The key here is ZERO SCROLLING. I have taken too many baths that ended up not feeling restful at all because I just scrolled the whole time. But when I choose to just listen to worship, to pray, or even to watch a show instead of scroll, it actually feels like a mental & physical break!

• Mind detox: I love physically writing out a “mind detox” whenever I am feeling overwhelmed. I have 4 categories (pictured above): what I need to let go of, what I need to do today, what I need to do later & what I’m grateful for! The “do later” is usually the most helpful because I write it down & then mentally table all the things I don’t actually need to worry about that day!

• Printing out a recipe & listening to applicable music while cooking: Please, for the love of your nervous system, start printing out your recipes!! Looking at a recipe on my phone might be one of the most secretly stressful things to my nervous system with all the pop-ups! And while you’re at it, if you're cooking Italian, put on some Italian music! If you’re cooking American, put on country music. Put away your phone and be present! Truly so lovely.

• Driving with zero music or podcasts: I used to do this all the time, but since having my daughter (who doesn’t love the car seat), I had been convinced we needed music at all times. But last week I was like, “You know what? I’m going to teach her the art of a silent car drive.” And guess what, she was silent & she stared out the window. & it was SOOOO nice for both of our nervous systems!

• Making bread: I actually haven’t done this in a while because we have been gluten-free for a while, but making homemade sourdough used to be one of the ways I gauged if I was moving through life too fast or not. If I felt rushed, annoyed & overwhelmed by the steps needed to make a loaf, I knew I was doing too much. And when I was able to slow down, delight in the process, and engage fully with the dough, I knew I was doing okay & the process felt soooo good to my nervous system!

• Going somewhere with no service: Or sometimes I just simply go on airplane mode and pretend I don’t have service lol. But mainly, getting in nature & getting off my phone helps me slow down mentally SO much!! Book a camping trip, take a day trip to a river or lake, go on a hike & get off your phone.

• Sitting outside at sunset: It is HOT in Arizona right now, so one of the biggest stretches of outdoor time for us right now is around & after sunset. We have started a ritual where most nights, my husband and I sit on our patio with a spindrift & ice, chatting while our daughter plays with her outdoor kitchen. We both leave our phones inside, and it just so lovely!

After miscarrying my first baby, I was convinced I needed to be hyper-vigilant, well-tested, fully informed & quite frankly, obsessive to have a healthy pregnancy. Many women experience a miscarriage at some point, and many go on to have other successful pregnancies. But my health anxiety completely took over when we lost our baby & I was convinced I needed fixing before I got pregnant again. And there is no way to know if I did in fact need fixing, because if you look for something wrong with you, especially from a functional medicine perspective, you will probably find plenty.

Now you probably are thinking, “Audrey, what are you talking about? You love functional medicine???” And yes, I do. I am thankful I would never settle for a dooming diagnosis and a “There is nothing to be done except take ____ medication for the rest of your life.” I LOVE that the functional medicine space provides answers when answers are needed. The issue is, as someone with health anxiety, I reallllly tend to think I need answers when I actually just need to surrender & live my life.

So sadly, the season after my miscarriage, prepping to try again, was filled with doctor’s appointments & testing. And we definitely found some areas my body “needed” support. Once I got pregnant, I was terrified. I went on to see a “fertility specialist” who told me to come in for labs weekly & ultrasounds every other week. And I listened because I didn’t trust my body. So my first trimester was spent waiting for lab results that I was convinced were going to tell me I would lose my baby again, instead of just basking in the absolute holiness of bringing life onto earth. Thank Jesus, I did not miscarry again. And I am now raising a beautiful 16-month-old girl, Lennon-Jo. But I still grieve the way I mistrusted my body, mistrusted God.

And so, going into this next season of preparing for baby #2, I am focusing a lot less on labs & numbers and much more on romanticizing the process. Am I still focused on feeling my best before getting pregnant? YES. Will I still run some labs? Most likely. But I am determined to make the majority of my prep actually enjoyable. Because I believe that pleasure is nourishment & medicine to a woman’s body, while fear and grasping for control are poison to her.

Here are the ways I plan to romanticize this season of preparation:

• Rose rose rose — But seriously, what is more romantic than rose? When I was pregnant with Lennon, I became obsessed with rose anything. Rose in my tea, rose in my chocolate, rose body oil, rose facial mist. I felt like I could drink a gallon of rose essential oil. And then I saw share that rose is one of the most high-vibrational plants, measuring at 320 MHz, and was like, “Ohhhh, it makes sense now.” My body was craving that energy! Rose has also been shown to increase libido & improve reproductive system function. So, during this season of prepping to conceive, I plan to take baths with rose essential oil, add organic dried rose petals to my tea & continue using my favorite rose water facial mist!

• A ton of sunshine — Especially on my womb!! Our eggs are incredibly rich in mitochondria. And do you know what charges our mitochondria? THE SUN. And my eggs being charged up & as healthy as possible is a huge priority for me. My egg will CHOOSE the sperm to create a baby & a super healthy egg will be attracted to the healthiest sperm available. Not to mention that getting enough sunshine (morning, midday & evening) is absolutely vital in creating enough progesterone & estrogen. So lots of sunbathing sessions will be involved in this season of preconception prep.

• Utilizing the gifts bees give us — Specifically royal jelly, but also honey, bee pollen & bee bread are all amazing for fertility. If you have followed me for a while, you know how passionate I am about bee products & the benefits they offer us. Royal jelly has been shown to increase both progesterone & estrogen (PMID: 29043701), as well as decrease oxidative stress in the body, which means less oxidative stress (aging) on our eggs. I am actually taking a beekeeping class in September to connect with their process & am so excited to learn from them!

• Connecting with nature — There is a reason we call it “mother nature.” Nature shows us how easy it is to create something spectacular from practically nothing. Think about a tiny little seed producing a lush bush of juicy blackberries. I truly believe spending as much time as possible in nature while prepping to conceive is one of the best things both a woman & a man can do! The sun has incredible benefits, grounding has incredible benefits & fresh air has incredible benefits! I am booking a camping trip, taking up gardening once it cools down, and grounding every morning. Also, being in nature is just so pleasurable & peaceful, which in turn is so so good for your womb!

• Vaginal steaming & red light therapy — Creating an intentional time to really focus on praying over my womb while bringing warmth & nourishment to her is a priority for me. A warm womb is keyyyy for preparing for conception. Andddd I find these practices pleasurable, but they may not be for you! Vaginal steaming increases blood flow within the pelvic bowl (PLEASE be very careful not to do it too hot) & red light therapy on the womb does the same thing that the sun does: charges the mitochondria. These are the herbs I use for vaginal steaming & this is the red light/sauna I will be shining on my core during each session!

• Movement I love — Yes, rest is important for fertility. But so is movement. Especially movement you love! Movement is needed for the circulation of progesterone, a key hormone in getting & sustaining a pregnancy! And building muscle is incredible for a healthy pregnancy, specifically for blood sugar control & liver health! I am personally aiming for at least 20 minutes a day of intentional movement & once it’s cooler, I will add in multiple walks a day as well. This is my current routine, although I am sure I will continue to switch it up: 3x a week, I am doing a strength training workout I either make up or follow along with ! 2x per week I am doing Bowspring with Paris & 2x per week I am doing Qigong, also with !

• A daily delicious fertility tonic — I am beyond obsessed with Milk Moon’s (code: AUDREY15) postpartum & fertility tonics. I am currently still using the postpartum tonic, but when we get closer to TTC (probably about 3 months out), I will switch to the fertility tonic! I drink it with warm water & a little bit of apple cider vinegar. Such a lovely, delicious & nourishing daily ritual!

• Delicious fertility-boosting nourishment — Soups & stews, custardy egg-yolk oats, tons of fresh fruit, buttered potatoes & lemony bean salads. All of these will be key in my preparation! No, I will not be choking down sardines because I don’t like sardines. I will eat foods I love that also nourish me!

• Cozy lighting always — I truly had no idea how harsh bright LEDs were until I switched them out. Now, whenever I am somewhere at night that has bright LEDs, I truly feel like I am being slightly tortured 😂 But seriously, I now believe that honoring my circadian rhythm & supporting my melatonin production is one of the kindest things I can do for my body in this season. When we turn on bright LEDs or look at blue light post sundown, it decreases our melatonin production significantly. Melatonin naturally detoxes the body and is anti-inflammatory. Not to mention the research coming out about melatonin increasing egg quality. I love sticking to candlelight & Healthy Home’s (code: HEALTHYHONEY) lightbulbs post sundown!

• Oxytocin maxxing — This entire article is filled with ways I am planning to increase my oxytocin because, as I said above, pleasure is nourishment & medicine to a woman’s body, while fear and grasping for control are poison to her. I believe this with every fiber of my being because of my lived experience. I did everything “right” before getting pregnant with Lennon. Full transparency, I spent around $10,000 on functional labs because I was so convinced something was severely wrong with me. I am legit so embarrassed to admit that. Granted, I had reason to believe my medical share at the time was going to cover the labs, and they didn’t…Anyways, I had a few things I could tweak, but overall I was told everything looked great. And guess what? I still ended up with a liver condition during pregnancy. And although I can never know for certain why that was, I can’t think of anything that would have caused my liver so much stress except for the pure terror & stress I was experiencing daily in my first trimester. So I am giving my body the medicine it truly needs this time — oxytocin! Does that mean I will have a perfect pregnancy? Probably not, but at least I won’t be as stressed about it lol. Sooooo, lots of cuddles with Justin & Lennon, candle-lit dinners, basking in the sun, eating delicious & fresh food slowly, a glass of wine if I want it, sex that isn’t scheduled, hosting themed parties, sitting at the feet of Jesus. This is what I want this season to be filled with!

What would you add to this list? Let’s inspire each other!

PSA: If you are reading this newsletter from your email app, might I suggest you download the Substack app!? I truly love it over there because I can easily connect with you all by responding directly to comments & questions on my articles!

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I am naturally pretty fair-skinned as an Irish/Dutch girlie. My husband is also pretty fair-skinned, and we both used to burn SO easily. Our daughter has bright blonde hair & naturally pink, fair-toned skin. And somehow, we are all getting a tan this summer without sunscreen & without sunburns. I give all credit to us building our solar calluses.

I am planning to do a deep dive into why the sun has become something we feel the need to “shield” ourselves from, but a large part of it is simply that most of us do not have a solar callus because we do not spend consistent time outdoors year-round. And if you only spend extended time outside on your yearly beach vacation, when you’re in high UV sun for hours on end, YES, you will get sun-burned. So how can someone even with naturally fair skin build up their tolerance to the sun, get a natural tan & reap all the rewards of unprotected sun exposure? Build a solar callus!

The issue is, no dermatologist is teaching us how to build a solar callus. They are simply saying “you have fair skin & need to wear sunscreen EVERY day.” And the issue with that is sunscreen blocks you from the benefits of the sun & you burn any time you aren’t on top of reapplying your sunscreen. Not to mention that melanoma rates are actually higher in sunscreen users…

I am determined to raise my kids not afraid of the sun. Sun smart? Yes. But not afraid. Sooooo let’s get into it!

Here is how I suggest building a solar callus:

As always, not medical advice

1. Expose yourself to low UV sun time as much as possible. This is mainly around sunrise & sunset in the summer. In the winter, there will be more low UV hours available to you! Do not protect yourself from the sun at all during this time — no sunglasses, no contacts, no sunscreen. I am often asked, what is considered a low UV number? For me, it’s UV4 or under, but everyone’s tolerance will be different. My husband, who doesn’t have as established a solar callus, still will get a burn in UV4 if he stays out for too long. I usually aim for at least 15 minutes of sun in the morning & 15 minutes around sunset at night. If you burn easily, start slow because you want to avoid any degree of a sunburn to the best of your ability.

2. Expose yourself to higher UV sun time in VERY small doses until you increase your skin’s tolerance. In the summer in Arizona, UV is often a 12 at midday, so I personally started with only 5 minutes of full-body sun when we first moved. Now, I find my body can handle 10-15 minutes without burning, but I often still only do 5 minutes because it is so hot! Now, this is important: If I am going somewhere that I will be exposed to the sun for longer than my tolerated time amount, I bring a source of shade and/or some clean SPF. I am not anti-SPF & if you have a beach vacation planned, it will probably be needed. I personally prefer to just go back and forth between sun & shade when at all possible because I don’t love applying sunscreen. But sometimes that isn’t possible & I do use SPF! Because again, the goal here is not to get burnt. This has been my go-to clean SPF this summer! But even on a beach vacation, give yourself that 15 minutes of unprotected sun in the AM & PM and a few minutes in higher UV before applying SPF if you want to keep building your solar callus.

3. Limit PUFA intake & increase saturated fats like grass-fed butter!! A high PUFA diet, especially highly processed vegetable oils, is linked to oxidation (aging) in the skin & actually makes it more prone to sunburn. I personally still eat nuts & seeds, but avoid processed PUFAs as much as possible. Butter is incredible for increasing your solar callus because of the Vitamin A. I also love incorporating a daily raw carrot salad & lots of vitamin C-rich food to support my skin in resisting UV damage!

4. Decrease blue light exposure in your home. Messing with your circadian rhythm messes with every part of your body, including the oxidation rate of your skin! Dermatologists have actually found a correlation between excessive blue light exposure and sun spots, premature aging, etc. Blue light isn’t as much of a concern during the day, but once the sun starts to set, I highly recommend turning off all overhead lighting & using lamps with circadian-friendly lightbulbs (code: HEALTHYHONEY) and/or candlelight. I also recommend that if you are going to be on a screen like your phone or TV, you wear blue light-blocking glasses. These are the most high-quality ones I have found (code: HEALTHYHONEY).

What questions do you have?!

1. New electrolytes with no artificial flavors or sweeteners — I have been drinking electrolytes for a few years now, all with artificial flavors or sweeteners. And I am often asked about it. Do I feel AMAZING about the artificial stuff? No. But I also really value drinking mineral-rich liquids & want it to taste yummy & be easy. Anyways, I just recently tried Untammed electrolytes, which have zero artificial sweeteners or flavors and really like them! The flavoring is light, but I personally like that they don’t taste like literal candy. If you expect them to taste like LMNT or something else with artificial stuff, you will be disappointed.

2. An outdoor hose water filter — When we first moved to our new home in Arizona, we immediately started using our backyard hose to cool off/clean off after playing in the yard. I noticed that it smelled strongly of chlorine & was like, ummmmm do they make filters for these things?! Sure enough, they do! This is the one we got & the smell completely went away!

3. Spending time at a natural water source — Is Phoenix plentiful with natural water sources? No, definitely not. But my sister found a riverfront beach about 45 minutes away, and we have been making it a priority to go together with our kids almost every Friday. It takes some prep work & effort, obviously, but we have both noticed how charged up we feel after it. And that isn’t just placebo… natural moving water sources like rivers & oceans create negative ions that are incredibly healing to the human body.

4. Hertz wins chime — If you have followed me for a while, you know I am obsessed with Hertz music. It is just soooo calming & 432hz has always been my favorite. This wind chime is specifically set to that frequency & is such a peaceful addition to our backyard!

5. Watching TV on a projector — Did you know that watching TV on a projector exposes you to less blue light than watching on a TV, tablet, or phone?? I did not know this until recently & it is game-changing! For me, a projector is wayyyyy more of an experience than just watching on a TV, but it’s also better for me! Justin and I set it up for date night, to have Lenni’s cousins over for a movie night & I am SOOO excited for outdoor movie nights in our backyard when it’s cooler. This is the one we got & I loveee it. It auto-adjusts on the wall to whatever angle you need to set it up with, which makes it so easy to use.

6. Cherries — Stone fruit season is in full swing & I cannot get enough organic cherries. Every week I have been getting a bag of them, washing & putting in a glass tupperware (with a paper towel at the bottom to help them keep) and eat handfuls every day. Lenni is obsessed too & calls them “cher-Bs” & I will notttt be correcting her because it is so cute.

7. Washing my washing machine — In my opinion, this is a crucial part of keeping a home healthy. I personally clean it with white vinegar & one of these tablets on the clean cycle. And don’t forget to leave your washer open in between cycles to keep it free from mold & mildew!

8. This protein “banana cream pie” — This creation was inspired by Equip’s new banana prime protein flavor & I actually was GIDDY with how yummy it turned out.

9. Lattes in glass jars to-go — Something about an iced latte in a glass jar with a lid is scratching something in my brain this summer. The way the ice sounds when you shake it, sipping from the cold glass… It’s just been making me happy! These are the glass jars I love.

10. Circadian lightbulbs — I have been using warm lightbulbs for a few years now, but just got some circadian lightbulbs from the Healthy Home Shop & am obsessed. They have different settings for different times of day. Each time you turn it off & then on again, it clicks into the next mode. They are sooooo cozy & I love that they don’t mess with our circadian rhythm. Code HEALTHYHONEY will save you!

I was truly convinced that my little LED red light device was IT until I tried the SaunaSpace Hearth Quartet Infrared Sauna Panel. And I am not saying my other devices are bad, but if I had to pick 1, it would be this! So let’s get into why:

What makes it different:

SaunaSpace says they are “inspired by firelight, perfected by modern science” because, unlike LEDs, which are harsh and fragmented, FireLight® delivers a
continuous and natural incandescent spectrum that the body instantly recognizes! It truly feels like the sun & provides the most healing wavelengths of the sun, specific for cellular repair, mitochondrial support & nervous system regulation. It is also completely EMF-free, flicker-free & free from toxic materials. Most red light panels and far infrared saunas barely penetrate beyond the surface, while FireLight’s incandescent near-infrared wavelengths deliver both light and heat therapy deep into the body, reaching muscle and even organ-level tissue for unmatched healing depth. You also do not have to preheat their lights & can get a really good sweat session in within 20 minutes!

Benefits of their red light sauna panels:

1. detoxification support

2. skin healing

3. mitochondrial support

4. nervous system support

5. gentle weight loss

6. pain relief

7. immune support

8. better sleep

9. improved athletic performance

10. enhanced longevity

My experience with it:

The first time I tried my SaunaSpace red light sauna panel, I was absolutely shocked that it made me sweat. I knew they claimed it would, but I just could not imagine a red light panel making me sweat (especially without their full canvas sauna setup)! Although now I realize it truly is so much more than a red light panel.

I was initially interested in getting a sauna at home because I am working on healing my liver & gallbladder after having some complications in my pregnancy. I knew I needed some extra support & loved the idea of being able to get a good sweat in a few times a week at home, while my baby naps! And when I used this device for the first time, I was amazed when the first drops of sweat came right from my liver area— that made me a believer right away. But I didn’t realize I would experience so much more from my sauna sessions. I feel SO calm and regulated after a session. It is truly the perfect reset, both physically and mentally, in the middle of my day as a momma to a very busy toddler! I always listen to calming Hertz music & for the most part, stay off socials to get the full relaxation benefits. I also have noticed that on the days I do it, I sleep better & my skin looks glowier!

If you are interested in investing in one of their lights or even the entire sauna set-up, be sure to use my discount code HEALTHYHONEY!

Welcome back to my monthly segment: 10 favorite things, in no particular order!

1. This face serum — I shared about this on IG, but I have been absolutely LOVING this non-toxic face serum from True Botanicals. It gives me an immediate glow, lasting hydration & smells sooooo good. The before-and-afters on their website are too good. I am stoked to see what it does for my skin long-term.

2. The Lectio 365 app — I can’t remember if I have shared about this app here before or not, but it has truly been such an incredible way for me to connect with God & center myself on His word while I play with or hold my daughter. She is at the age where she wants to grab everything, so peacefully reading my Bible or a devotional with her around is just not in the cards right now. Such an awesome option too if you have a commute to work, want to listen while you get your morning sun, take a bath, etc.

3. Nakey sunbathing — We finally have a private backyard, and I am soooo happy because getting sun on your full body is INCREDIBLE for you! I only go out for a few minutes at a time to avoid burning, but I truly feel an immediate energy boost. Such an amazing way to get vitamin D, too. If you’re shaking your head at me, you probably need some naked sun 😂

4. This basic cotton tee — it feels like Sezane or Free People quality for a fraction of the price. I have 3 colors and wear them all almost weekly!

5. Printing Polaroids of family members & friends for my daughter to learn names — I started doing this when we moved states & wanted my daughter to still see all her friends’ faces. I put them on our fridge, and she asks to see them all the time. You can obviously use a Polaroid and take photos live, or use this Polaroid printer, which uses photos from your phone!

6. Attempting to choose the path of least resistance in my healing journey — Recently, I have been having a lot of “does it really have to be this complex??” moments in my healing journey. Do I really need to get a ton of labs done & get on some intense protocol? Maybe. But what if I just need to get more sun, more time in nature, to move my body, connect with God, and eat real foods? What if I can just add in a few supplements that feel aligned and not outsource getting on an entire protocol? I am not saying there is never a time or place to outsource, sometimes I just need someone else to tell me what to do…But for whatever reason, I am feeling pulled towards believing the basics will be enough.

7. OJ with glycine/taurine — I have shared about my obsession with glycine before, but the powder I used to get has been out of stock, and I decided to try this blend of both glycine & taurine. The biggest reason I personally love these 2 amino acids is for bile flow support, which supports digestion, nutrient absorption, skin health & the liver in getting toxins out of the body. But this duo is also incredible for calming the nervous system & improving muscle recovery! I take it in the mornings with OJ (also very metabolically supportive) before I move my body!

8. This deodorant for my husband — My husband is notoriously not a cologne wearer, like no matter how much I tell him I love for him to smell good, he just forgets to put it on. But I recently decided to switch him to this deo, because although it’s not AS clean as the Primally Pure one he was using, it literally makes me SOOO happy. And it is pretty clean! I have had several people ask me what he wears because he just smells soooo good, but not in an overpowering or toxic way (I’m super sensitive to artificial fragrance)!

9. Bowspring movement — I did Paris’ 10-day Facia Reset in June, and I just absolutely loveeeeed it. If you have never done bowspring, think a yoga type of workout, but with completely different principles. It is truly the most opening, healing movement. If you have any sort of body pain, pelvic floor issues, or orthodontic issues, I cannot recommend practicing regularly enough.

10. This toner — I went like 6ish months without this toner and didn’t realize how much my skin needed it until I restocked. It instantly made my skin look glowier, absorb moisture better & honestly just look less wrinkly lol.

Welcome back to my monthly segment: 10 favorite things, in no particular order!

1. Wearing my baby on my back — This month, we moved from Denver to Arizona and only had 2.5 weeks to get out of our home after accepting an offer. To say those weeks were insane, especially doing it with a one-year-old, is an understatement. But carrying Lennon on my back was an absolute LIFE SAVER. Even on moving day, I was helping carry boxes to the truck with her on my back! I use the Wildbird (discount link) Aeriel carrier and LOVE it.

2. My throw-together Asian noodle dish — I absolutely LOVE Asian inspired foods, and this has been a go-to lately. I don’t measure anything, but it truly feels like you cannot mess it up! Here is what I do: 1. Cook chicken however I want to, sometimes that is in the crock pot, sometimes I cut it up and sauté it & other times I grill or bake it! 2. Steam broccoli and carrots until soft. I use this pan with the steaming basket almost daily! Did you know steamed veggies retain more vitamins than baked or sautéd? 3. Cook these noodles according to the package. 4. Make sauce with probably a half cup (or more) of coconut aminos + honey, peanut butter, garlic & onion powder, grated ginger, and salt to taste. I would say I probably do 2ish tsps of the honey & peanut butter, but do whatever tastes good to you! I also add 1 tbsp of arrowroot powder to this mixture & whisk it in — this is what thickens the sauce. Once the chicken & veggies are ready, I combine them & add the sauce over low heat! Once it starts to thicken, I turn off the heat & add the noodles! TELL ME IF YOU TRY!!!

3. The Alive App — This month, I decided to get back on the Alive app because I wanted a super regimented weight training schedule. You all know I also loveeeeee Range by Kara, but I just want to be told what to do every day in this season. And I am absolutely LOVING it. I also love that you can turn the sound off on her app and just follow each movement & click next when you finish. It is super low stimulation, which I genuinely look for in a workout program. If you want to get into weight training (by far the BEST movement for your metabolism IMO), I highly recommend it!

4. Yellow mangos — If you didn’t know, mango season starts in May, and WOWWW, they are good right now. I have been getting yellow mangos & they truly are soooo yummy every single time. You can see the way I cut mine in the photo above, which makes it so easy to just bite little chunks off the skin!

5. Food prep — This month, I absolutely LOVED staying on top of food prep. You can see what I prepped in one week in this video! Prepping a few snacks & shredded raw carrot for a daily raw carrot salad truly just helps me eat so much cleaner throughout the week. Instead of reaching for a packaged protein bar or chips when I am hungry, I reach for a homemade gummy or muffin! I also like to keep a bean salad on hand. And yes, it can definitely feel like a lot of work, but I got everything done in the linked video during one of my daughter’s longer naps! These are the food storage containers I use & I am OBSESSED.

6. This cotton knit baby set — Literally SOOOOO cute and breezy for the summer! Pic of Lenni wearing it above — I cannnnot handle the cuteness.

7. A cool dark bedroom — There is truly nothing like a cool dark bedroom with crisp, clean sheets in the summertime. We keep our room set to 69/70 because sleeping at 66-69 degrees is the ideal temperature for deep sleep. We use Quince linen and organic cotton sheets and LOVE them. And we used these blackout curtains at our old house, but actually just ordered these in “latte” for even further blackout. We experienced them at my sister’s house and were soooooo impressed by how well they worked. I know there are mixed thoughts on blackout curtains in the circadian health space because we would ideally wake up with the sun, but I personally think it’s better to block out the blue light from street lights, light pollution, etc., than it is to let the sunlight in. Just go outside as soon as you wake up to tell your body what time it is!

8. This lip balm — I included this on my latest things I find chic video because it truly is just so stunning. But also, it works sooooo well. After long packing & travel days without enough hydration, my lips were SO chapped. I put this on one night before bed, and the next day, they were literally better. Manuka honey is truly just soooo powerful and healing.

9. These organic cotton biker shorts —I have had my Lulu Align biker shorts for several years now and truly do love them. But I am slowly swapping my clothes out for natural fibers, and when I saw these were the same price as Lululemon but made with organic cotton, I knew I had to test them out for you guys! Now, they do not feel like Lululemon because they aren’t polyester… they are a bit stiffer and thicker, but I really do love them! I do wish I had sized up one size from my normal, because they fit a little more snug than I would ideally want.

10. Cod liver oil — I have taken cod liver oil on and off for years, but every time I stop taking it, I am reminded how much my body needs it. It is naturally rich in vitamin A (retinol) and vitamin D. It helps me so much with dry skin, keritosis pilaris (small bumps) on my arms & can help with eyesight too! I give it to my daughter, too. We get the Rosita brand off Perfect Supplements website with my discount code AUDREY10.

If you’re anything like me, your luteal phase is far worse than when you actually start to bleed. During a really rough luteal phase, I will experience rage, extreme overwhelm, bloating, cramping, vaginal pain, insomnia, lack of motivation & sometimes even cystic pimples. SO FUN RIGHT?? But it truly doesn’t have to be this way! I have had many incredible luteal phases in my life, and whenever I have a really good one, I ask, “What changed this month?” I’ve noticed many things over the years: the amount of time I spent outside that month, how stressful the month was, how much I exercised, and how much caffeine I drank.

The amazing (and challenging) thing about hormones is that they are sensitive! This is incredible because shifts can actually happen somewhat quickly. However, you won’t get good luteal phases simply through support during this specific phase. You need to support your hormones all month long. In an ideal cycle, your body would have the support needed for strong ovulation, which requires a massive spike in estrogen, and your detox pathways would be open and moving well enough to clear any excess estrogen after ovulation. And a strong ovulation leads to a massive progesterone surge! If estrogen clears out well & progesterone rises strongly, your luteal phase should be a piece of cake!

But many of us aren’t clearing estrogen adequately & aren’t producing enough progesterone, which leads to feeling really terrible the week or 2 before your period starts!

So let’s get into it! How can you support your body all month long to have a fabulous luteal phase? Here is what I have found helps!

1. Sunshine is your best friend — For this to actually make a massive impact on improving your luteal phase, you need to be getting sun all month long, not just during your luteal phase. The sun has been shown to help with a plethora of health issues; there even used to be sun decks at hospitals until the sunscreen agenda came into play in the 1940s (don’t even get me started). But in regards to helping you heal your hormones, the sun has been shown to regulate blood sugar & stimulate progesterone production, both of which make a massive difference for your cycle. Not to mention the impact of getting deeper sleep, increased serotonin & melatonin! I made a video talking about how I literally changed nothing (in fact, had a more stressful month, ate worse, etc.) except for getting more sun & my luteal phase was SO good. So if you take one thing from this article, let it be to get more sun!

2. Whole food vitamin C — whole food vitamin C (not ascorbic acid) is truly one of the BEST things you can prioritize if you experience hard luteal phases. It helps protect your eggs, which leads to stronger ovulation & higher progesterone! My favorite whole food vitamin C supplements are these capsules & this drink (code: AUDREY10). I take both almost daily!

3. Raw carrot salad — Specifically, Ray Pete’s Raw Carrot Salad recipe (seen below) helps drive out excess estrogen through your bowel movements! After ovulation, supporting the detoxification of excess estrogen is vital for having a good luteal phase! I like to have mine as a lunch appetizer daily.

4. Castor oil packs — On the subject of supporting detoxification, castor oil packs are one of my absolute favorite ways to support the liver & gut post-ovulation. If you are TTC, it is not recommended that you use them post-ovulation in case implantation occurs, however, you can use them after your period & before ovulation. Read more about castor oil packs here!

5. Natural laxative — If the raw carrot salad & castor oil packs aren’t quite enough to keep you regular (having a bowel movement 1-2 times per day), I love this natural laxative that pulls water into the colon & helps flush things out! It is vital that you have a bowel movement daily to get rid of toxins & excess hormones that will wreak havoc on your luteal phase.

6. Regular movement — I know people in the hormone space talk about not overdoing exercise plenty, but what I don’t hear people talking about nearly enough is that your hormones, especially progesterone, need movement to circulate throughout your body. Weight training 2-4 times per week and walking 8-10k steps daily is the ideal workout routine for happy hormones!

7. Caffeine strategy — I honestly am not against coffee at all, I think it can be an incredible tool for liver health, especially if it’s clean & mycotoxin-free. However, waiting 1-2 hours after waking has been shown to make a massive difference in how it impacts your circadian health & your stress hormones, which in turn impact your sex hormones. Ideally, you would wait until you have had breakfast & gotten some morning sun! I also think that if you are having an awful luteal phase, switching to decaf or swapping for cacao can be really helpful, especially if experiencing pelvic pain.

Now, what to do when you are experiencing a rough luteal phase:

Everything above +

1. Histamine digest — Now called DAO enzyme, this supplement helps your body process histamines. And too many histamines in the body is one of the leading causes of PMDD & luteal phase issues! This supplement can also help with menstrual cramps & pregnancy nausea!

2. Magnesium baths — There is quite literally nothing like sinking into a tub of warm magnesium-rich water when you feel like crap! I share my favorite recipes here!

3. Red light therapy — Red light therapy not only feels incredible on crampy reproductive organs, but also can make a massive difference for mood! I break down my favorite options in this highlight.

4. Shilajit for energy — I love using Shilajit during my luteal phase when I am feeling extra lethargic. Shilajit provides energy by boosting mitochondrial function and enhancing ATP production—the body's core energy molecule! I get mine from Mito (code: AUDREY15).

5. Shift your bedtime — Progesterone will often cause you to feel more lethargic during your luteal phase, even if you are perfectly healthy! It is so important to give your body extra time to rest during these weeks. I strongly recommend shifting your bedtime to whatever it needs to be to allow yourself the time to sleep 10+ hours during this time!

6. Journal — The emotions can be INTENSE during this phase. I personally often get more insecure during this time (in my appearance, but also in my relationships) & often feel extreme overwhelm about things I wasn’t overwhelmed by a week ago. It’s like all of a sudden my to-do list feels a mile long and completely impossible. The only thing I found helps this is writing down all my feelings & to-dos, and reminding myself it will all feel much better as soon as my period comes.

7. Oxytocinmaxxing — snuggle your partner, your pet, your baby. Oxytocin is your best friend during this phase (& every phase?? lol). Exercising, warmth (think sunshine, baths & red light), and getting a massage can also boost oxytocin!

8. Don’t overcommit socially — I am my own worst enemy when it comes to this. During ovulation, my social energy is high & I will make a million plans. And then BAM! My Luteal phase hits, and I am tired & just want to lie low. Slowly but surely, I am learning not to overcommit when I know my Luteal phase is coming.

9. Have nourishing chocolate snacks on hand — I personally LOVE making my black bean brownies during my luteal phase! So fudgy & delicious, but also packed with happy hormone ingredients!

10. Warming tea — If you have been following me for a long time, you know I LOVE a big french press full of warm herbal tea. During my luteal phase, I often go for ginger tea or this postpartum tea (which is a great blend of hormone-supportive herbs, great for postpartum AND anytime lol).

Okay, I am sure I could go on & on because just about everything we do all month long either negatively or positively impacts our hormones. But what are your luteal phase must-haves?!

Fudgy Black Bean Sweet Potato Brownies

Ingredients
• 1 (15 oz) can black beans, rinsed and drained. These are my favorite beans because they are soaked properly, making them easy to digest!
• 1 cup mashed cooked sweet potato (about 1 medium sweet potato)
• 2 eggs
• 1/3 cup maple syrup
• 1/4 cup coconut sugar or brown sugar
• 1/4 cup melted coconut oil
• 2 tbsp almond butter (optional, but do help texture)
• 1/2 cup dark cocoa powder
• 2 tsp pure vanilla extract
• 1 tsp baking powder
• 1/4 tsp sea salt
• 1/3 cup chocolate chips, plus more for topping

Instructions
1. Preheat oven to 350°F. Line an 8×8” pan with parchment paper.
2. Blend all ingredients (except chocolate chips) in a food processor or blender until smooth and creamy.
3. Fold in chocolate chips.
4. Pour batter into the pan and smooth the top. Top with a handful of chocolate chips and a sprinkle of flaky sea salt.
5. Bake 30–35 minutes, until the edges are set and a toothpick in the center comes out mostly clean (slightly fudgy is perfect).
6. Cool completely before cutting — they firm up as they cool! Store in fridge in an airtight container!

Welcome back to my monthly segment: 10 favorite things, in no particular order!

1. Cotton barn jacket— First things first, we need to talk about this barn jacket (pictured above). It’s made from organic cotton, is ethically made, and just SO cute!!! Realized it’s sadly out of stock right now, but I will for sure share on IG if it comes back!

2. Going the extra mile when hosting — This month, I hosted friends for dinner a few times & also helped throw a surprise birthday party. And each time, I purposefully did a little something extra that I wouldn’t typically do. For example, for the birthday party, I got balloons (I literally have never done this in my life??) and tied little ribbons to each one (pictured above), and it turned out so cute and special! For the dinner gatherings, I got creative with the desserts instead of just grabbing GF cookie dough. For one, I made little strawberry coco whip parfaits, and for another, I ordered these speciality sour fruit candies for us all to try, and passed the bags around with chopsticks! To me, this is what makes hosting go from a chore to a hobby — get creative & do a little something extra!

3. This recipe — OH MY GOSH YOU GUYS. I made this when friends came over for dinner, and we were all so, so obsessed. I used these GF rice noodles & my friend kept saying she couldn’t believe they were GF. I used low-fat coconut milk, added some regular curry powder & shredded chicken for protein!

4. Auto vacuum/mop — Our friends have had this for a while & kept telling us how incredible it is, and that it would change our lives (especially with a baby who is eating & throwing food on the ground 3+ times a day lol). I kept putting it off because of the price, but eventually my husband and I got so annoyed by the grime sticking to our floors that we decided to invest. I had no idea how much I was going to love it! We run it every night & put our favorite non-toxic floor cleaner inside, and it truly feels like a cleaning crew comes while we sleep!!

5. This fiction book — I saw someone on IG recommended this book, saying it was a perfect mystery while not being too intense (my cup of tea), and it did not disappoint!! I truly LOVED it & am reading her next book.

6. These organic baby/toddler pjs — One of my besties got these for Lenni for her first birthday, and I am OBSESSED. Love that they are organic cotton too. Cutest print for Spring & Summer!

7. Tracking micros — Okay last month I told y’all how I am tracking my macros right now to mindfully increase carbs, while mindfully decreasing fats. But the tracking app I use, Cronometer, tracks micronutrients as well if you pay for the pro version! I am lovingggg this because it’s making me way more mindful to eat whole, nutrient-dense foods so I hit all the vitamin & mineral targets for the day.

8. Pearl powder — Through tracking my micros, I realized I was NOT getting enough calcium since I am dairy-free. And I actually chipped a tooth a month or so ago, so I was like “yaaaa I definitely need more calcium.” I got pearl powder from roots + bones (discount link) and have been adding it to my smoothies or lattes!

9. This $6 organic cotton castor oil pack — Anyone else been using $50 castor oil packs for years?? Ya same. I always stuck to the Queen of Thrones one because I was convinced there wasn’t another clean option. Well… not sure when this one became available, but it’s literally $5.99 and is made with organic cotton. And I actually like the shape/ties better!! Read more about castor oil packs in my last article:

10. These diapers — if you follow me on IG, you may have seen that I switched from Coterie diapers (gasp) to Hiro!! I honestly love Coterie & have nothing against them, but they are by no means the cleanest option. I was just using them because they were decently clean and performed the best out of all the ones I tried. But when Hiro sent me a sample to try, I was so impressed by their performance AND ingredients! Pricing is only $5 more a month, and I felt convicted to make the switch to support a small business that is doing amazing things for babies & the earth! Truly, if you are a mom to a baby in diapers, read about their product here… it is SO cool. My link will unlock a subscription discount for life!

Since having Lenni (my daughter), I have become an expert on feeling pretty good, even when getting less than ideal sleep! I honestly have seen massive improvements in both of our sleep over the past few months, as I have been really intentionally implementing sleep support, but we still have plenty of restless nights when she is teething or in a developmental leap. The morning after a terrible night of sleep, it is soooo tempting to just drag myself through my duties, squinty-eyed & in a terrible mood. But I have learned that only makes me feel worse.

The goal of this protocol isn’t to override the sleep deprivation, pretending it doesn’t impact us negatively, because that is impossible. The goal is to lower your stress load everywhere else — to make your body feel as safe as possible through routines, light, movement, food, and strategic caffeine intake, so that you can still live your life & feel decent when you’re in a season of getting less sleep. AND to support your body in hopefully getting deeper, more restorative sleep very soon!

YOUR FIRST 60 MINUTES

The way you start your day, especially after a night of little sleep, really does make a massive difference in how the rest of your day will look & feel.

1. Immediately upon waking up, go outside and point your face towards the sun (eyes closed). Even for 1 minute, this is what tells your body that it is daytime. If you are in an apartment and don’t have a balcony, you can open your window too, but ideally, you are stepping OUTSIDE with no screen in between you and the sun! Do this BEFORE looking at your phone.

2. Do some form of gentle movement. I love a morning walk, the lymph BIG 6, and/or just hanging out on my vibration plate for 10 minutes. It isn't recommended to do an intense workout after little sleep, as that will just further solidify your body’s experience that it is in danger & cause more issues!

3. Speak life & energy over your body. This might be the single most important thing you do today & sadly the thing most people will skip over. Whether it is while you’re doing your makeup for the day, or when you’re getting outside in the sun, or doing some gentle movement, speak out loud what you want your body to feel like today. Our words are literally clinically proven by countless studies to impact what we feel & experience. I usually say something like, “I am full of life & energy. God has already given me exactly what I need to get through today with peace and joy. My body can handle less sleep and knows exactly how to get what it needs on days like today.”

4. Sleep deprivation often causes digestive disturbances & blood sugar issues. Start your day with some sort of lemon/ginger drink to support digestion. I love a shot or so of whole lemon drink recipe! An alternative could be warm lemon water with a little bit of freshly grated ginger if you have it on hand. Following this, have a hearty, balanced breakfast with plenty of carbs & protein!

5. Do somethingggg about that puffy face! Sunshine, gentle movement & ginger will all help with this, but I always like to give my face a litttttle extra care on mornings after a rough night. It just makes me look better, which makes me feel better & helps wake me up before a coffee. My go-to is often facial cupping with facial oil or ice rolling, followed by eye patches!

YOUR CAFFEINE STRATEGY

After a restless night, coffee is usually the first thing I think about. But on these mornings, it is so important to be strategic about your intake, or else you will end up feeling worse instead of better!

1. If you feel at all capable of avoiding caffeine altogether today, do it!! I know it seems counterintuitive, but on the days after bad sleep that I have been able to avoid coffee, I actually do feel wayyyy better around 3-4 pm when I would otherwise be wanting to go to sleep.

2. If you need your coffee, I get it. I usually end up having coffee too lol. The key to it working FOR you instead of against you is waiting at least 1 hour after waking, and of course, after having a good breakfast. I know waiting sounds awful, but it will be worth the wait! Research suggests that waiting 60 to 120 minutes after waking to consume coffee is better for energy regulation and reducing jitters. And our goal is to help you feel good ALL day, not just for an hour or so after a cup of coffee!

3. Consider supplementing L-Theanine with your coffee to help curb the cortisol spike & produce more of a "calm focus" by amplifying caffeine's cognitive benefits while neutralizing its negative side effects!

YOUR DIET

As mentioned earlier, when functioning on less than ideal sleep, it is common to experience digestive & blood sugar issues. For digestion, most people become more prone to constipation, bloating, and/or gas. Others might experience the opposite & have loose stools. Regardless, supporting digestion is crucial! For blood sugar, it is soooo common to feel hungrier & have more cravings after a bad night of sleep. Here is how to support both of these things through your diet:

1. Eat more frequently than normal — Make a game plan to eat every 3-4 hours today. Do not wait until your tummy is grumbling & all you want to do is grab a piece of last night’s baked good. If you’re headed out, bring snacks like fresh fruit, beef sticks, clean protein bars, etc.

2. Lean into easy-to-digest carbs — Carbs are not your enemy today. Although some people might say to avoid carbs to keep your blood sugar balanced, your body will be craving carbs for energy! And I believe your cravings are speaking to you! And clean carbs (think fresh fruit, potatoes, oats & organic rice) actually help with the serotonin → melatonin conversion, which will support your sleep tonight! These foods also support healthy bowel movements & digestion. Just make sure you’re getting plenty of protein as well.

YOUR LAST 60-120 MINUTES

Okay, obviously, we are hoping for a better night of sleep tonight. And what you're doing the last hour (or 2) of your day reallllllly matters!

1. Get outside for sunset or use red light therapy during that time! This is what tells your body it is evening & time to start winding down & producing melatonin.

2. Keep all bright lights off after sunset & wear blue light blocking glasses if you are looking at blue light AT ALL. This is absolutely crucial for setting yourself up for deeper sleep tonight. Even if you cannot get as much sleep as you want, if you can protect yourself from blue light post sun down, your body will use the time it has more effectively!

3. Put your phone on airplane mode — I always do this at least an hour before I plan to be asleep. My friends know I almost always stop responding right around 8 pm when I am “tucking in” my phone for the night. Even if you are wearing blue light-blocking glasses, scrolling before bed is a recipe for a busy mind & restless sleep.

4. Load your body up with minerals — There are many ways to do this. When I am desperate, I do all of them! You can take a mineral-rich bath with a few cups of magnesium flakes. You also could make a sleepy mocktail with aloe juice, magnesium, cranberry juice & glycine. I personally have seen huge improvements with aloe + glycine specifically.

5. Read a boring book to finish your night — Once I put my phone on airplane mode, I usually get ready for bed via red light or candle light and then get in bed to read a book! When I am sleep deprived, I always choose the more boring self-help book that won’t keep me up at night because the plot is too good. Takes some discipline, but I am usually asleep within 15 minutes.

What helps you when you are sleep deprived? I wanna hear!

I have been using castor oil packs consistently since 2021, when I was working with a practitioner to heal from mold illness. My practitioner put me on a pretty intensive protocol to clear mold from my system & told me to do castor oil packs every single night for 30 minutes. I was fully committed to healing & did exactly that. Obviously, I was doing many other things, including coffee enemas (another one of my favorite healing modalities), but a few months later, I literally felt like a different human. I was so much healthier mentally & physically, my hormones were regulated & my stomach aches after meals were non-existent. I know some people have crazy castor oil testimonies, but I personally do not think they will make up for what a lack of nutrient-dense food, mineral-rich fluids, sunshine, movement & quality sleep does to the body. BUT I do believe they are extremely healing in conjunction with other support!

So, what exactly do castor oil packs do?

Castor oil is rich in ricinoleic acid, which has deeply nourishing and anti-inflammatory properties that penetrate beneath the skin. In a study, castor oil was also found to activate specific receptors in the body called prostaglandin receptors & when these receptors are activated, they signal smooth muscles to contract (PUBMED 22615395). This is why castor oil is well-known to help with constipation & in inducing labor! When castor oil is applied with heat, it helps increase circulation, encourage lymphatic movement, and bring fresh blood flow to whatever area you apply it to, leading to less inflammation, irritation, stagnation, etc. They can support everything from digestion and hormone imbalances to tissue repair and strengthening detox pathways. You really can use them on any body part, but they are most often used on the abdomen, over the liver, on sore muscles, and even on the thyroid!

Who might benefit from castor oil packs:

• anyone with ovarian cysts, uterine fibroids, or endometriosis (put over abdomen)

• anyone needing extra liver and/or gallbladder support (put over the right upper quadrant)

• anyone dealing with a sluggish thyroid (put on your thyroid)

• anyone experiencing bloating, constipation, or sluggish digestion (put over abdomen)

• anyone with lymphatic stagnation, puffiness, or fluid retention (put over abdomen, chest, or inner thighs)

• anyone with sore muscles, tight fascia, or areas of tension (put directly over the area)

• anyone navigating hormone imbalances or PMS symptoms (put over lower abdomen)

• anyone dealing with stress, poor sleep, or nervous system dysregulation (abdomen or over the heart for a calming effect)

• anyone in a postpartum season looking to gently support recovery (abdomen, once bleeding slows down)

How to use a castor oil pack:

There are a few different ways to do this. Some people just use a piece of cotton or wool cloth soaked in castor oil with a heating pad on top—and that can absolutely work. It is certainly very affordable, but also very messy. Personally, I prefer using a self-insulated castor oil pack wrap. They’re less messy, stay in place, and make it much easier to be consistent. I have been using Queen of Thrones for years because it was the only organic cotton self-insulating one I could find, but just recently ordered this WAY more affordable option & it is great!! There are smaller options for the thyroid. For castor oil, I like this organic, cold-pressed & hexane-free option!

Instructions:

1. Apply 1-2 tbsp of castor oil to the center of the cotton side of the pack. I just eyeball this! Fold the pack in half to help spread it out evenly!

2. Secure the wrap comfortably around your body over the area you’re focusing on (abdomen, liver area, thyroid, joints, etc.).

3. Wear the pack for at least 30-minutes, but up to 12 hours. I sometimes wear mine overnight or all day! If you know you have a very big toxin load & are using it on your liver, start with shorter periods & consider taking a gentle binder after!

4. If you choose to use a self-insulated pack like the one I linked, you don’t need to use heat because it uses your body heat to activate the castor oil. But you can always choose to use extra heat if you desire! I love to go on a walk or workout with mine over my liver for extra heat!

5. After use, remove the pack and store it somewhere sanitary. When using a new pack, I reapply oil with each use. Once it is super saturated, I add less oil or none at all. Once it is completely saturated or dirty, I personally replace mine. I have tried cleaning it, and it did nothing… lol. Let me know if you have tips!

Notes to be aware of: Castor oil packs are not safe during pregnancy as they can cause uterine contractions. I personally feel very comfortable using castor oil packs while breastfeeding (it is a standard practice for many holistic doulas), but everyone needs to make that choice for themselves! Obviously if you start to have intense detox reactions, or your baby has looser stools, etc., you might want to stop. This is not medical advice :)

Welcome back to my monthly segment: 10 favorite things, in no particular order!

1. CARBS — If you follow me on IG, you know I’ve been experimenting with my diet a bit. I was eating a pretty balanced diet postpartum, but my liver & gallbladder were still strugggggling. I met with to get his take on my symptoms & he suggested reducing my fat intake a bit while increasing my carb intake. Of course, I’m still consuming fats, but not as much (I was honestly eating a ton of fat). Along with this tweak, it is essential that I move my body A LOT. I am going on multiple walks per day & weight training several times per week! When we move our bodies & build muscle, our bodies are capable of incredible carbohydrate metabolism! I’ve been eating ample potatoes & rice, starting & ending my days with fresh fruit, and guess what? My liver/gallbladder symptoms have significantly improved, I’ve been seeing muscle GROWTH for the first time postpartum & am just feeling way better overall. I could go into the science of carb metabolism etc., but for now I’ll just say, CARBS ARE SO GOOD!! And it’s honestly sad that so many people are scared of them.

2. Instagram feed of only those I’m following — I had heard people talk about this being a thing, but it wasn’t until I got so fed up with seeing so many random people on my feed that I googled how to only see posts from the people I choose to follow. All you do is click on the Instagram logo at the top of your app & select “following” from the drop-down! Your feed will be WAY less addicting & you’ll quickly realize how much you’re checking IG when you don’t constantly have new content to consume!

3. Black garlic — I’m here to tell you that black garlic is literalllllly one of the best flavors I have ever tasted in my life. And if you have never had it, I highlyyyy recommend. Black garlic is made by roasting a normal bulb of garlic in a warm & humid environment for 3-4 weeks! I truly think everyone remembers the first time they try black garlic because it is just SO unique and delicious. The first time I had black garlic was 15+ years ago at a family friend’s house in California, who is a phenomenal cook. He paired it with rose petals and green beans & I still think about that dish to this day. Over the years since then, I have bought black garlic WHENEVER I find it, but it hasn’t been easy to come by. And no, sadly, the dried black garlic spice at Trader Joe’s doesn’t come close to the real thing! I found this one online & although it is pricey, it is SO worth it to me. We have been using it to make a black garlic toum (garlic & olive oil blended together) and dipping chicken, veggies etc. in it. It is SO delicious.

4. This podcast episode — The woman interviewed in this episode is a single mother to 4 boys & teaches on receiving everything motherhood has to offer by slowing down, creating nourishing rituals for yourself & being fully present WITH your kids. In so many ways this is what I’ve been experiencing and witnessing in my own motherhood — when I am fully present, I receive as much as I give. When I try try try to do a million things at once, keep up with everyone in my personal life & on social media, everything Lennon needs from me feels like a burden. It was such a good reminder to slow down, receive her hugs, delight in her desire to be close to me & to let myself experience the oxytocin I get from being near to her!

5. Orange Peel Simple Syrup — I ordered 6 bags of oranges instead of 6 oranges on Instacart & have been making orange everythingggg. I combined 1 cup of organic cane sugar, 1 cup of water, the peel of 3 oranges & 1 tsp of vanilla bean paste. I let it all simmer until the sugar dissolved & strained it into my jar!

6. This baby “kitchen sink” has quickly become one of Lenni’s favorite toys! A lot of plastic kids’ toys are just uglyyy, but I think this one is so cute & vintage looking!

7. Thiamine — A while back, I came across a creator (I don’t remember the name of) saying thiamine was her #1 recommendation for any metabolic issue. It sparked my intrigue and led me down a thiamine research obsession. This article breaks it down incredibly, but to put it simply, Thiamine helps turn food into energy (literally the foundation of a healthy metabolism). Some thiamine-rich foods include legumes & sunflower seeds, but I personally supplement it. If you choose to supplement, make sure it is TTFD — this is my fav!

8. Gerolsteiner water — Natural spring water is one of the BEST ways to get minerals into our bodies, and this specific brand has incredible mineral concentrations. I find it at Trader Joe’s for the most affordable price!

9. Wearing braids — For the first 10+ months postpartum, I wore a single low braid almost every single day. I used to style my hair & wear it down often, but with little fingers pulling at it, I hardly do anymore. Anyways, I’ve felt pretty MEH about my hair postpartum until I randomly started wearing TWO braids. At first, I was self-conscious… like, do I look like a little kid? But my husband and friends kept complimenting me, so I kept wearing them lol. They make me feel way cuter than a single braid, but still keep my hair out of my face! And if you’re wondering if you can pull it off, yes you can!! Tag me if you try!!

10. These rice noodles — These make me feel like I’m eating Chinese takeout but are made with organic rice! I love adding them to homemade “ramen” or an Asian chicken noodle bowl made with coconut aminos, ginger, garlic, broccoli etc. SO SO YUMMY!!! And a great texture!

In Traditional Chinese Medicine, Spring is the season of the liver. After a long winter of stagnation, storage & hibernation, the body is ready to get things moving & flowing again as things warm up!

Here are some signs your liver may need a little extra support to get things rolling:

• You are dealing with “chronic fatigue”

• You have any skin issues like acne or eczema

• You have dark circles under your eyes

• You wake up between 1 am & 3 am

• You have any thyroid problems (the liver converts thyroid hormones)

• You struggle with chronic headaches

• You experience any discomfort in your right upper quadrant (under ribs)

• You have neck/shoulder pain

• You struggle with ovulation and/or menstrual pain

• You become angry or have outbursts easily

• Your eye whites are not bright white

Your liver WANTS to move out any stagnation during springtime, so here are 12 ways you can give it some extra support to get the most out of this time of year:

1. Eat an orange every day — Oranges support the liver through high levels of vitamin C & antioxidants, which reduce liver inflammation, fight stress in the body, and assist in detoxification! One study indicates that consuming whole oranges can significantly reduce liver fat and improve metabolic markers in those with fatty liver disease — see study here! Even if you don’t have liver disease, this is a great way to care for the liver preventatively! Bonus, if your orange is organic, wash thoroughly & use the peel for orange peel tea by adding boiling water!

2. Consume dandelion — Dandelion has incredible anti-inflammatory and antioxidant compounds, making it INCREDIBLE for the liver. It also helps flush out excess water weight, which I find so helpful in warmer months to avoid puffiness (especially in pregnancy & postpartum). My two favorite ways to consume dandelion are a daily cup of tea & a bitter tincture in a tiny bit of water before meals! Dandelion greens are also an amazing bitter green to incorporate into salads, soups, etc.

3. Drink organic mycotoxin-free coffee — Coffee is actually amazing for the liver, as long as it is high quality. If you are drinking non-organic coffee, you ARE drinking pesticides. Conventional (non-organic) coffee is one of the most heavily treated crops in the world, often containing synthetic pesticide, herbicide, and fungicide residues. If you are drinking coffee that isn’t tested for mycotoxins (mold spores that cannot be seen after roasting), there is a high likelihood that you could be adding to your toxin load. I LOVE both Purity & Equip for organic mycotoxin-free coffee, although Purity definitely has more options (whole bean, ground, decaf, 2/3 caf)! Code is HEALTHYHONEY for both! Some other, more expensive options (since I don’t have a discount for you) that I love are this instant coffee with added Reishi & this one!

4. Go on daily walks — Especially after meals, daily walks are incredibly supportive to the liver. Walking (and movement in general) is one of the best things you can do for any insulin resistance or sensitivity, both of which greatly impact the liver. I love going on after-dinner walks this time of year with my family! See this study showing that increasing steps by just 2500 per day improved liver health!

5. Sun exposure on your abdomen — To detox, your body (especially your liver) needs energy! Where do humans get energy? Of course, from food & water, but also from the sun! The sun charges every single cell in our body & therefore gives the liver (and every other system in our body) the energy to function optimally. If you are feeling sluggish, get your full body in the sun! This study has some really awesome info about how sunlight impacts the liver.

6. Create opportunities to clear out stored emotions — In Chinese Medicine, the liver holds anger. This Spring, make time & create opportunities to release anger and any other emotions you haven’t fully expressed yet. I personally have been doing inner healing sessions where I am guided to listen to the voice of Jesus about specific memories in my life & it has been incredible. LOTS OF TEARS & RELEASE. Some other ideas might be going to therapy, joining a support group, & journaling. Breath work is also an incredible way to release stored trauma — has some wonderful options within Range. You also might simply need more intense movement to release what is stored in the body — go for a fast run, join a boxing gym, etc. I cannot stress this enough — if you have liver problems, you need to work on healthy emotional release.

7. Rib opening practice — Most of us have very compressed ribs from sitting hunched, restricted breathing patterns, the way we sleep, etc. In order to give your liver space to thrive, I highly recommend practicing bow spring at least once weekly. It will feel awkward at first, but the more you do it, the more you will be able to expand and open your ribs! I LOVE this practice & still do it myself most weeks for a simple, quick bow spring practice. Also, get ready for your back/neck pain to disappear.

8. Consume fiber — I love a good bean salad, Ray Pete’s raw carrot salad, psyllium husk, or sunfiber for a super gentle option. Fiber helps bind to any toxins & improves bile flow, which is vital for liver health! If you don’t believe me, look up the Bean Protocol and all its testimonials!

9. Detox your home — Open the windows, turn on your air purifiers, get rid of clothing you don’t need, and swap out your cleaning/personal care products as needed. Not only does this help signal your body that it’s time to get rid of what is no longer needed, getting fresh air flow & using non-toxic products will also lessen the burden on your liver this Spring!

10. Castor oil packs — I absolutely love castor oil packs over the liver & have been using these for 5+ years. When I was detoxing from mold, I did it every single day for 30-minutes to overnight. They work by improving circulation, reducing inflammation, and promoting lymphatic drainage when applied topically over the abdomen. Rich in ricinoleic acid, the oil eases congestion in the liver and bile ducts, aiding in waste removal and overall detoxification! This is the one I have been using for years, but I actually JUST ordered this one to try out for a much cheaper option — TBD on how it is. This is the organic castor oil I recommend.

11. Consider supplemental support — I am not a fan of throwing supplements randomly into your line-up, but there are some I think can be very helpful for just about anyone. PC from Bodybio is incredible for the liver, especially if you are dealing with something like NAFLD. I also love their TUDCA if you struggle to digest fats or do not have a gallbladder. Additionally, Thiamine is INCREDIBLE for overall metabolic health (including a healthy liver) as it helps with carbohydrate metabolism. This is my favorite one; you want to make sure it is TTFD. Read this article for more info!

12. Coffee enemas — If you dare… lol. This has been the single most impactful liver cleansing practice for me, but obviously is pretty intense, so it may not be for you! Read this article for more info:

    What practices are you going to incorporate this Spring!?

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Let me just start by saying that depression runs deep in my family, on both sides. And I was previously diagnosed with depression & went on meds for several years. So, it’s safe to say (and sad to say), I was expecting to experience PPD and/or PPA. Not to mention, I was wildly anxious most of my pregnancy, so I didn’t have high hopes that I would miraculously avoid what so many women experience postpartum.

In pregnancy, I knew I wanted to do everything I could to prepare my body & mind for the postpartum season, even if it just ended up being to comfort me in the depths of depression. There is ONE specific thing that I really think made the biggest difference for me, but I don’t want to discount anything, so I am going to share everything I did.

Let’s start with nutrition (& supplements).

When thinking about nutrition postpartum, you want to focus on what is warming, what is hydrating, what is brain-building & what is liver supportive. And of course, what is delightful and yummy!

Warming

Like they say, warm food, warm womb! Postpartum, you want to keep your womb warm for optimal healing, easy absorption of nutrients & seamless digestion. I had a friend who offered to send out a meal train for me, so I asked her to put in the description that I would prefer warming soups & stews if possible! I also knew that I wanted to have easy, nourishing soups prepped ahead of time & stored in our deep freezer, so in my third trimester, I doubled any soup recipe that I was making and froze half. Molly Baz's "Golden Get-Well Soup" was by far my favorite recipe I made for the postpartum season & was actually the first meal I ate after giving birth to Lennon in our home (pictured above). I was also BEYOND blessed to have my mother stay with us for 10 days postpartum & make plenty of warming, nourishing meals.

Hydrating

I am pretty sure most adults are chronically dehydrated & it’s not because we necessarily need to chug a gallon of water a day, it’s because we need to eat REAL, hydrating foods. Not to mention how much hydration breastfeeding requires. And dehydration makes you crankyyyyy (google it). So yes, soups & stews are incredible postpartum. So are hydrating fruits, slow-cooked meats, steamed veggies, and dairy. I love a few slices of melon or a raw carrot sprinkled with high-quality sea salt for a yummy, hydrating snack! As for drinks, I had an INTENSE drink line-up planned every day. And no, I probably would not have done it myself, so I made the note in my phone (pictured below) and shared it with my mom & husband, and put them on “hydration duty” for at least the first month of my postpartum. A few hydration favs for me were e-lyte from Bodybio (which is designed to closely mimic the electrolyte concentrations in human blood plasma), this postpartum tea blend, pickleball electrolytes (colored with blue spirulina) & Milk Moon’s postpartum tonic (code: Audrey15).

Brain building

If you’re focused on eating real, nourishing foods, you will be eating brain-building foods. If you want to really hone in, incorporate fatty fish, avocado & eggs! Mom brain is very real, and my absolute favorite supplement to combat it is PC from Bodybio (discount link)! I have more about how this supplement combats postpartum depression in my postpartum highlight on IG — It is still something I take daily. The other supplements I think made a massive difference for my mental health postpartum were this Shatavari (also boosts milk supply & helps balance hormones) and this Saffron! Needed actually restocked their Stress Support supplement when I was a few months postpartum, & that contains both of these herbs, so I switched to theirs for a more affordable option and still take that most nights.

Liver supportive

This is something I think a lot of postpartum books & doulas forget to advise, but I personally think is crucial to having a positive postpartum experience. At the end of pregnancy, your hormones reach an all-time high. And then you give birth & they crash. If your liver is not functioning optimally to clear out any excess, the old hormones cycle around your body with no easy way out, and will make you feel awful both mentally & physically. I personally took liver-supportive bitters every single day, before every meal. I specifically loved taking dandelion (which also supports flushing out excess water)! I also had Ray Pete’s raw carrot salad every day before lunch to clear excess estrogen — another thing my mom was prepping for me PTL for her! PC & Shatavari (both mentioned above) are also great supports for the liver postpartum & are breastfeeding safe. I also loved doing daily 30-minute organic castor oil packs on my abdomen/liver area after my bleeding stopped and/or a red light session!

OH!! And I also cannot talk about postpartum nourishment without mentioning getting outside in the sun. Direct sunlight, even in the winter, is obviously very warming & boosts vitamin D levels, which WILL boost your mood. So many mothers avoid the sun because they don’t want their baby to get burnt, which is understandable, but you still need sunshine! And your baby can benefit from short spurts of sun at lower UV times, too! If you and/or your baby are sleeping poorly, my first question is, what is your outdoor time like?

Next, let’s talk about relationships in the postpartum season.

Going into birth, I anticipated that I would not want to see anyone aside from my husband for at least a few days postpartum. I told my family & friends I did not feel comfortable making any plans for visitors until after I had given birth. I am so glad I did this because there was ZERO pressure & I was genuinely able to check in with myself after birth and ask what I wanted regarding visitors. I have heard so many stories of friends having parents book flights ahead of time & it just never seems to be a positive experience. Once I gave birth, I gave myself as long as I wanted to soak in the experience with my husband. And after a few hours, I genuinely was like “SOOOO I want people to meet our baby!!!” We had my mom book her flight to come out the following night & told our closest friends they could stop by any time. But again, I cannot stress enough that you won’t know what you want until after you give birth, so I highly recommend not making any plans ahead of time! I know having an unmedicated birth is more likely to give you that “after-birth high,” & I attribute a lot of my social energy to that & my nutrition!

Anyways, regardless of how soon you end up wanting people to visit, postpartum can feel lonely. You may have tons of energy, or you may be exhausted & feel the baby blues; regardless, let your safest people hold you in this season. We were never made to do it alone!!

And lastly, let’s talk about sleep.

I truly believe both the way I chose to sleep with my baby and how I choose to view sleep in the postpartum season (even now at nearly 12 months) have made the BIGGEST impact on me not experiencing postpartum depression/anxiety.

How we sleep

We chose to co-sleep. Now, before you stop reading this because you “could NEVER,” I promise this section does have nuggets of gold in it for you, too. But I would be lying if I didn’t say that I truly think co-sleeping has helped my mental health SO much. I think most people assume a parent chooses to co-sleep SOLELY because they do not want to sleep train their baby. But I genuinely think God created moms to sleep with their babies (look at every other mammal) as a mutually beneficial setup. Is it hard at times? ABSOLUTELY. Do not get me wrong, sleep has been HARD with Lennon. However, there were a few hard nights when I would have my husband take her to the other room to hold her while she slept, so I could get a few hours of uninterrupted sleep, & guess what? My cortisol spiked, I felt like a part of me was missing & I would have terrible insomnia. No, I don’t always get amazing sleep with her (especially if she is teething or sick), but the oxytocin that comes with cuddling your baby all night is UNMATCHED. All I am saying is to consider it, especially if you are prone to depression/anxiety — there are plenty of resources online on how to do it safely!

How I view sleep

As for the way I view sleep postpartum, I have literally zero expectations to get an uninterrupted night of sleep for the foreseeable future. Truly, zero expectations. I have had many incredible nights of sleep with Lenni & none of them were an 8-hour stretch of sleep with zero wake-ups. I hear so many moms freaking out about getting their baby to sleep through the night & desperately needing an 8-hour stretch. But the idealization of an 8-hour night of sleep is a newer concept & isn’t something humans have historically needed to thrive. The alternative to this ideology is polyphasic sleep. The concept of incorporating polyphasic sleep into postpartum is built on both mom & baby having such intense sleep pressure due to healthy melatonin levels that, although we are waking throughout the night with our baby for quick position adjustments, to get them latched to breastfeed, or even for a quick diaper change, we both quickly fall back asleep. I will say, thriving with polyphasic sleep is often easier for breastfeeding & co-sleeping mothers due to the hormones that come along with breastfeeding & not having to physically get out of bed or even sit up to tend to the baby with co-sleeping! Dads also struggle to thrive with polyphasic sleep because they are lacking the hormones that come along with breastfeeding to make it easier for mom! has amazing resources on how to boost sleep pressure through outdoor time, blue light blocking, etc., to have incredible sleep with your baby. I took her lesson on polyphasic sleep & her tips have helped us a ton! The biggest thing is that when I am up in the night, I don’t panic. I know my body was created for this season. It is hard, but not something unusual or “bad.”

What helped you the most mentally & physically postpartum?! Check out my postpartum favs list here.

First of all, I just want to say I am so, so sorry. There truly are no words for the loss that you are experiencing. When I found out I was pregnant for the first time, it was pure JOY. Within a few days of knowing there was life growing within me, I was talking to my tiny baby constantly. I remember walking out of Target, putting a hand over my womb & whispering “I love you, baby.” When the spotting started, I remember the feeling of blood draining from my face, the rush of adrenaline… “This cannot be my story.” My husband and I held onto hope for a few days, pleading with God to save my baby. Eventually, true bleeding began, and we knew that our baby was no longer with us. The following months were excruciating. No matter how many people told me it was likely “bad DNA,” I felt like I had experienced a tragic loss. There are many things I am glad I did after my pregnancy loss, and a few things I wish I could have told myself to do differently. I know this is a sensitive subject, and everyone is going to handle it how they need to handle it. So take this all with a grain of salt. But here is a compilation of my tips for anyone experiencing pregnancy loss:

1. First of all, you need to hear this. No matter how long you held your baby in your womb, you get to grieve however you need to grieve. Do not let yourself think, “Oh I was only pregnant for ____ weeks, I have no right to be this upset.” You have every right to be exactly as sad as you are. And if you do not feel deep grief, that is okay too. Everyone handles pregnancy loss differently. The most important thing is to be honest with yourself about what you are feeling & LET yourself feel that with zero judgement.

2. Slow down & reflect on who you actually WANT to share about your loss with. I thought I wanted to be an “open book” about my loss & moved quickly into doing so. I shared rapidly with friends & family in the name of “needing prayer,” but ended up feeling absolutely exhausted by how many people wanted updates on how I was doing. Within a few weeks, I started sharing about it on social media & although I have gotten countless messages about how helpful that was for others, I didn’t realize that I was actually hurting myself & my own healing by sharing too quickly, instead of just going inward & grieving in peace. Looking back, I know now that I could have still helped many people if I had waited to share until after I had processed myself. This isn’t to say sharing is wrong or not what you need; only you know what you need. But take a moment to actually check in with yourself on this before acting.

3. On that note, although I was exhausted by how many people knew about our loss & wanted to help, I was very thankful to have my closest people in my corner dropping off meals, flowers & care packages. I was lucky to have friends & family take initiative and do these things for me without my asking. If that isn’t your situation, but someone asks you how they can support you, it is up to you (and/or your partner) to communicate your needs & desires. Meals were the biggest blessing to me by far! If you do not have people like this in your corner, be your own best friend. Splurge on flowers for yourself, a cozy blanket, order in take-out, etc.

4. If you are financially able, drop everything (yes, use PTO) and go on a vacation somewhere you can sit in the sun & swim in the ocean with your partner. This is not only SOOOO good for your body physically (see my post on the benefits of the sun) but also gives you and your partner time to process and heal together without having to keep up with everyday household duties. Justin & I did not do this; in fact, we just kept working as normal, but I wish we had. At the time, neither of us thought we needed to take off from work. But we were literally sobbing on and off all day as we tried to complete the tasks at hand. We also quickly traveled to spend the Holidays with family, which I felt resistant to, but went to make everyone else happy. I wish I could go back, give myself a hug, & tell myself its ok to let people down right now. If there is ever a time you do not need to people please, it is when you are healing from pregnancy loss. Looking back, I know now that we needed to take a little time off work & heal with my husband.

5. Nourish & care for yourself as if you are postpartum, because you are! Drink warming tea, take magnesium baths (or foot soaks), eat nutrient-dense stews & soups, sleep as much as you need to, sit in the sun, connect with God, journal, put red light and/or a heat pack over your womb, say no to anything that doesn’t feel like a full body yes. This is an important & sacred time. Even if you were only pregnant for a few days, your body is going through massive hormonal shifts. Be tender & kind to your body. Even if no one else views you as postpartum, you can make choices to nurture yourself. Here is a list of some of my favorite supports from when I miscarried.

6. Often, pregnancy loss, especially early pregnancy loss, is caused by random chromosomal abnormalities. However, other common causes are low hormones, low thyroid function, or an infection. Although many women go on to have a healthy pregnancy as soon as the next cycle post-miscarriage, if you feel inclined to do testing, here is what I would recommend: I cannot write about pregnancy loss without mentioning vaginal microbiome testing. After I miscarried, my functional gynecologist recommended I test for different bacteria linked to miscarriage. I had never heard of this, but after looking into it, I found that research had uncovered links between the vaginal microbiome and infertility, preterm birth & other female issues like PCOS & Endometriosis. My doctor recommended Evvy, which offers easy at-home testing for these bacteria. I ended up testing positive for Ureaplasma, which is linked to all of the issues mentioned above. There is no way to know if this was the cause of my miscarriage & if treatment was the reason I have my daughter now, but after sharing on social media about this bacteria, I was SHOCKED to see how many people found this to be their answer. I still get comments & messages to this day about this being someone’s answer (see photos below for a few), which is why I will never stop sharing about it! Despite this being the answer for so many women’s fertility struggles, it continues to not be included in standard fertility testing in the US. If you want to test yourself, Evvy gave me a code for you all: HEALTHYHONEY. I highly recommend adding the Expanded PCR Panel to Your Vaginal Microbiome Test to include Ureaplasma!

7. As mentioned in #6, low hormones & low thyroid function are another common cause of miscarriage. If you suspect or know you have low hormones or low thyroid, you also might ask your primary care provider to order bloodwork for you! If something does come back low, you can decide to get on medication or try to heal naturally! For low hormone and low thyroid, my biggest recommendations are increased sun exposure, regular movement, & following Ray Pete’s nutrition advice — another great reason to take a trip to the beach!

8. Lastly, gift yourself something to remember your baby by. My due date would have been in August & I actually had ordered a necklace before I got pregnant with the August birthstone because I thought it was pretty. I hadn’t even opened the package yet, but when I did, it felt so special to realize it could be a token to remember the baby I lost. I wore that necklace daily for almost a year & would hold onto it when I wanted to feel close to him or her. I got mine from Made By Mary which has a bunch of cute birthstone options!

If you’ve experienced pregnancy loss, what was most helpful to you?

1. I took the “soft girl era” too far. I was so focused on nourishing myself, not overdoing my workouts, & healing my nervous system that I became lazy and lost muscle. I’m paying the metabolic consequences now. I am such an all-or-nothing person, I honestly can’t get myself to work out 3x a week etc., so now I’ve committed to daily movement. Most days I’m doing a workout and then once a week I’m going to a fun group fitness class through ClassPass — highly recommend getting a free trial with a few friends!!

2. I literally do not know what the best “diet” is. Or if there even is one. If I had to guess, the best diet for you is based on your body’s current metabolic state & needs. But everyone wants THE answer. Sadly, I think it’s more nuanced. For example, I really align with Ray Peat’s work and WANT that diet to work for me, BUT as someone who has been struggling with sluggish bile, a good ol’ steak has been causing me issues. I also literally cannot stand the thought of eating oysters or sardines or raw egg yolks. Sue me. So I’m left wondering, what type of diet do I PERSONALLY need in this season? I’m still figuring that out, which feels lowkey unacceptable in the health & wellness space!

3. Meat gives me the absolute ick most of the time. So do eggs. I genuinely believe we need these foods to thrive, but I am struggggggling. I want to be a 🥩 🍳 💪🏼 🍊 🧈 🥛 health girlie, but truly just crave fruit, veggies & carbs 🫠 I have heard this is a zinc issue, so I’m doing some experimentation… stay tuned.

4. I have a habit of throwing a new supplement at my issues instead of actually finding the root cause and/or adjusting my diet. Supplements are amazing at times, but also often the lazy option. I honestly just love a good supplement & “quick fix” even though it’s not what I would recommend to my clients. PSA, this technique rarely works & yet I keep doing it.

5. As someone with health anxiety & OCD, I often feel so over thinking about health & researching health topics. I personally feel overwhelmed by all the noise, all the differing opinions & hate that I am adding to that noise. And since having a baby, my capacity to truly ADD VALUE to the online space has become significantly smaller. Lately, I have been taking time to think & pray about what I actually feel called to share with the world and am feeling a huge pull to group coaching (mindset & minerals focus) once we are settled in Arizona, so stay tuned for that too!! Also, I am just focusing on inspiring you all to bring it BACK TO THE BASICS — sunshine, good food, sleep, movement 👏🏼

   I’ve been chatting a bit about this topic over on IG & you all have been so encouraging & giving me good inspo for what type of content inspires you instead of overwhelms you. Thank you!!

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Welcome back to my monthly segment: 10 favorite things, in no particular order!

1. Boiled apples — I don’t know about anyone else, but I got on Chinese-tok (aka Chinese TikTok) this month & was introduced to boiled apples. I followed the instructions to wash and cut up an apple, put it in a pot with a cup (give or take) of water & a bunch of cinnamon. Bring the mixture to a boil and then simmer for 20ish minutes. Afterwards, you get a delicious apple cider with boiled apple chunks. Such a fun warming gut-healing snack for the winter!

2. These wool slippers — These house shoes are truly just the best. I have gone through wayyyy too many Uggs in my lifetime & although they are SO comfortable at first, they usually wear out within one winter of use. This is my 2nd winter with these, and they are still in perfect condition??

3. Going to our local farm — I cannot recommend looking into it if you have any local organic farms near you. When I first moved to our home, I found an organic farm literally 12 minutes from us. It is always one of the highlights of my week going and chatting with the farmers, grabbing our corn & soy free eggs + some fresh produce.

4. This stew recipe — I found this recipe a few months ago, and it continues to be one of my go-to recipes. I actually added about half a can of coconut milk & TBSP of curry powder too, and it is 100/10. So warming & nourishing!

5. These cotton baby/toddler pjs — I literally CANNOT believe sweet Lennon is getting to the age where she can wear full-on kid pjs. These are still a little big on her, but I think they will be perfect this summer. They would make such a cute Easter basket addition.

6. This amino acid —I read this article by & have been obsessed with supplementing this glycine ever since. This + aloe juice (also rich in glycine) has been helping with my sleep quality a ton.

7. Chocolate Quinoa Crisps — I found these at Costco and quickly became a HUGE fan. They are literally sooooo yummy, but also have very minimal ingredients. Such a nice treat to have on hand.

8. Berry Lemonade Minerals & Chill — I have been drinking this premade adrenal cocktail powder since before I was pregnant with Lenni. When people ask me what I would take if I could only take one dietary supplement, I usually say this. It has sodium, potassium, magnesium AND a ton of vitamin C, which is incredible for stress management, hormone regulation, etc. They came out with new flavors, and the Berry Lemonade is by far my favorite flavor now!

9. This floss — I have gotten several friends and family members hooked on this floss because it is truly SOOO much more effective than normal floss picks. I tried a normal floss pick earlier this month and was like… WTF is this doing anything at all?? I don’t know why these work so well, but something about the double floss makes it work wonders!

10. The Airbnb we stayed at in Mexico — My husband and I decided to take a family vacation to El Pescadero, a sweet little surf town on the coast of Baja, Mexico & stayed in this Airbnb. It was every bit as lovely as it looks in photos! 10/10 recommend.

I want to hear what you’re loving this month — comment below!!

My baby is going to turn 1 in a few months & to say my world has been flipped upside down in the past year would be an understatement. Or maybe I should say flipped right-side up? So much has changed & yet I feel more aligned with the person I want to be than ever. Of course, this year has been more challenging than I could have imagined. Going into motherhood, I naively thought that if I co-slept & breastfed, my baby would sleep perfectly and have no issues. HA! Every baby is different & for some, their baby months are seamless & easy. But Lennon Jo has been a determined, strong-willed girlie, who knows exactly what she wants, since the day she was born. And what she has wanted is to be rocked & bounced to sleep since she was 2 weeks old. And not the chill rock your baby in the rocking chair, rock your baby to sleep… I am talking, galloping across the bedroom, sweating, type of rock your baby to sleep. She also was faced with the challenge of Laryngomalacia (a floppy Larynx) that made feeding extremely difficult for her & her breathing extremely loud while she slept, unless she was sleeping upright on my chest. So she truly was attached to my body 95% of the day until she was around 6 months old.

Now at 10 months old, she is getting better at transferred naps & we have childcare for a few hours a week so I can get work done, but still, alone time with my husband is scarce. We co-sleep, and most nights I am tired enough to go to sleep when Lenni does. We also haven’t hired a sitter for a date night yet, simply because we like to do bedtime, but a daytime date is definitely on my to-do list! I don’t share any of this for pity. I am well aware that we have made choices that make getting quality alone time nearly impossible. And we are happy with our choices! I share all of this to say, we definitely haven’t had a so-called “chill” baby, have chosen to co-sleep, breastfeed etc. & we have still been able to stay intentional with one another. I have no doubt that one day we will have plenty of date nights, vacations just the two of us, and many nights cuddling & watching a show together. But this isn’t that season. So here are the ways we are staying connected in a season with next to zero alone time:

1. Question cards: This is probably the lowest hanging fruit way that my husband & I love to connect! We had been fans of question cards for many years before Lennon was born, but have come to love them even more now that she is here. We pull them out every night at dinner & do a few. Obviously, Lennon is there with us, interrupts us plenty with her babbles, but question cards make it easy to have a meaningful conversation without a ton of brain power! This deck is our all-time favorite, & we are also loving these ones currently!

2. Long kiss & hug daily: There is truly zero excuse for not hugging & kissing your spouse daily. I am speaking to myself here because sometimes we miss a day. And I am not talking a quick peck & side hug. I am talking about a hug & kiss that lasts as long as it needs to — until you feel the oxytocin rush, feel your body melt into your partner's, and you feel inclined to take a deep breath. It is more bonding than you realize & honestly soooo good for everyone’s stress levels. Bonus if you do it in front of your kids — Lennon always looks up at us and smiles so big, sometimes even giggles, eventually reaching her hands up to join in.

3. Family date nights: My husband and I love to go out to eat, but because our daughter hated the car seat for the first 6 months of her life & had to feed asleep, it was nearly impossible to go out together. But around 7ish months, we finally all went to a restaurant together, and my husband and I kept saying, “WOW THIS IS SO FUN.” Even with Lenni, especially at this age before she is truly talking, we can dress up, get out, have great convo & bond over good food! PS, if you’re in Denver, go to Ash’Kara and get the steak with black garlic toum. Genuinely phenomenal, and a nice date spot that is also kid-friendly!

4. Practicing sabbath: Every weekend, my husband and I take 24 hours (usually 4 pm on Saturday to 4 pm on Sunday) to get off technology, pause our to-do lists & rest as a family. This usually looks like getting outside together, ordering in food or going out to eat, playing with Lenni with zero distractions, having a meal with friends, and spending time worshiping God together at home or at church. This is always very restorative for my husband & my relationship because it guarantees we won’t just be passing ships in the night, getting our to-do lists done all weekend. Something we also always do that I love is specific Sabbath check-in questions. I can share those if y’all want an entire article on how we practice Sabbath!

5. Intentionality challenge: I shared about this on a Substack note earlier this month, and it went semi-viral, making it obvious to me how many people are struggling to stay intentional in their marriage. And trust me, I get it. This challenge came about because my husband and I were like… “ummm we are just missing each other.” Here is what we do: Every week on Sundays, we both write down 3 things we are going to do to be intentional with the other person that week, without telling them what they will be. For example, last week I wrote down bring my husband a snack or coffee while he is working 3 times throughout the week, compliment him & kiss him daily. His goals were to write me a note every day, kiss me every morning & bring me back a special snack or drink from running errands. All week, we are looking out for the ways the other is serving us, which in turn helps us to notice ALL the things the other does for us, even beyond the challenge. But when we notice something, we don’t ask if it’s part of the challenge, we just soak it in & enjoy it. Make a mental note of it. At the end of the week, we guess which 3 things the other person intentionally did for us that week. Sometimes we get it right & other times we guess things that weren’t even part of the challenge! It’s been a fun game that has actually brought so much life back into our marriage in this season of adjusting to being parents.

   Bonus: OH! Just thought of another thing that has bonded us during this first year of parenthood. We both have gotten reallllly into reading since having Lennon. We both started giving regular debriefs on the books we are reading & now we are both invested in each other's storyline. It is truly so fun & I feel like it's also good for both of our brains to retell what is happening in our book! How do you stay connected to your partner in busy seasons?!

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