Lately, though, I’ve been experimenting with my relationship with caffeine… not because I think coffee is “bad,” and definitely not because I plan on giving it up entirely.

I’ve just been asking myself a different question:

Do I actually need coffee right now, or is this simply when I’m used to having it?

And that question has led to a few different experiments.

1. Some mornings, I delay my coffee.

2. Some mornings, I wait until after I’ve eaten my first meal.

3. Some mornings, I swap coffee entirely for matcha.

And yes, some mornings I still have my coffee on an empty stomach because that’s what sounds good.

Instead of creating another rigid wellness rule for myself, I’m trying to pay attention to how each option actually makes me feel.

Experiment #1: Delaying My Morning Coffee

Read more

As we move into August, I’m finding myself craving simplicity more than ever. Less chasing, less pressure, and more consistency. More nourishing meals. More movement that feels good. More moments outside. More listening to what my body actually needs instead of what I think it should need.

If the summer has felt busy, messy, exciting, exhausting…. or all of the above… I hope you know you don’t have to wait until September for a reset. Today is enough. This week is enough. Even your next meal, your next walk, or your next workout can be the start of feeling more connected to yourself.

This month on Substack, I’m excited to share more practical wellness tips, easy recipes, movement education, nervous system support, habit-building strategies, and a few behind-the-scenes glimpses into my own routines and what I’ve been learning along the way. My hope is that every post leaves you with something you can actually take into your everyday life.

Thank you for continuing to spend a small part of your week here with me. It truly means more than you know. Whether you’ve been here from the beginning or you’re brand new, I’m so grateful you’re part of this little community.

Before we dive into August, I’d love to hear from you.

What would you like to read more about this month?

Is there a wellness topic you’ve been curious about? A recipe you’d love to try? Questions about nutrition, movement, recovery, habits, digestion, hormones, or creating a healthier lifestyle that feels sustainable?

Leave a comment or send me a message… your ideas help shape what I create here.

Here’s to a month of feeling stronger, calmer, healthier, and more connected.

Happy August :)

Not because you’ll magically become a different person overnight, but because 28 days gives your brain, body, and nervous system enough repetition to begin recognizing a new behavior as familiar.

We’ve all heard some version of the phrase, “It takes 28 days to form a habit.” While the research is actually more nuanced than that, the idea behind it is incredibly meaningful.

Soooooo, why 28 days?

Your brain is constantly looking for efficiency. Every repeated action strengthens the neural pathways associated with that behavior. The more often you perform an action, the less mental energy it requires over time.

Think about learning to drive a car.

At first, every movement feels intentional and overwhelming. You’re thinking about the mirrors, the pedals, the steering wheel, and every other car around you. Eventually, those actions become second nature because your brain has practiced them enough.

Movement, nutrition, sleep, hydration, and even the way you speak to yourself work the same way.

Consistency teaches your brain that this is simply what you do.

The science behind habit formation

Interestingly, researchers have found that there isn’t one magic number.

A widely cited study from researchers at University College London found that habit formation can take anywhere from about 18 days to over 250 days, with the average landing around 66 days. The exact timeline depends on the complexity of the habit, your environment, your motivation, and how consistently you practice it.

So why do so many programs use 28 days?

Because four weeks creates something incredibly valuable: momentum.

Twenty-eight days is long enough to:

• establish a routine

• notice physical and mental changes

• experience small wins that reinforce motivation

• build confidence that you can keep showing up

You’re not necessarily finishing the journey in 28 days. You’re building the foundation that makes continuing feel possible.

Your nervous system loves predictability

One of the most overlooked parts of habit formation isn’t willpower…. it’s safety.

Our nervous system is designed to conserve energy and protect us from uncertainty. Every time we introduce something new, there’s a little resistance…. not because it’s bad, but because it’s unfamiliar.

The more consistently you repeat a healthy behavior, the more your nervous system begins to recognize it as safe.

Morning movement.
Preparing a nourishing breakfast.
Going to bed earlier.
Taking five deep breaths before reacting.
Choosing to move instead of staying stuck.

Over time, these behaviors stop feeling like something you’re forcing. They become part of who you are.

This is why I love movement

When you commit to moving your body consistently, you’re doing so much more than burning calories or checking a workout off your list.

You’re teaching your brain: “I show up for myself.”

Every class, every walk, every stretch, every moment you choose yourself reinforces that identity.

That’s where lasting change happens. Not from perfection, but from repetition.

Missing one day doesn’t erase your progress

This may be the most important reminder of all!!!

Many people believe they’ve “failed” the moment they miss a workout or eat differently than planned.

But habits aren’t built by perfection, they’re built by returning. One missed day doesn’t undo weeks of consistency. What matters most is your ability to come back without judgment.

A challenge for you

Instead of chasing dramatic transformation, choose one small habit.

Just one.

Maybe it’s:

• Drinking water before your coffee.

• Taking a 20-minute walk.

• Completing your workout before checking social media.

• Adding protein to breakfast.

• Spending five minutes breathing before bed.

Commit to it for the next 28 days.

Keep it simple enough that you can succeed even on your busiest days.

Because every repetition is a vote for the person you’re becoming. And eventually, what once required effort simply becomes your way of living. That’s the beauty of habits. They don’t change your life in one day. They change your days until, one morning, you realize they’ve quietly changed your life.

The best part? You can easily customize it with whatever fruit is in season or whatever you have on hand.

Ingredients

• Plain yogurt (I usually use Harmless Harvest Plain or Clover Lactose-Free Plain Yogurt)

• 1 scoop vanilla protein powder

• Splash of water (optional, to create a smoother consistency)

• Fresh fruit of choice (today I used 1 Medjool date and 1 fresh fig)

• 1 tablespoon cashew butter

• A handful of Ezekiel Sprouted Grain Cereal (my favorite granola substitute)

• Cinnamon

Directions

1. Add the plain yogurt to a bowl.

2. Mix in the vanilla protein powder. If needed, add a splash of water until smooth and creamy.

3. Chop your fruit.

4. Add the fruit, drizzle or dollop the cashew butter over the top, sprinkle on Ezekiel cereal for crunch and finish with a generous dusting of cinnamon.

Why I Love Each Ingredient

Plain Yogurt

Whether you choose Harmless Harvest or Clover’s lactose-free version, plain yogurt provides high-quality protein while supporting satiety and muscle recovery. It also contains probiotics that help nourish your gut microbiome, supporting digestion and overall immune health. Choosing plain yogurt also means avoiding the added sugars often found in flavored varieties.

Vanilla Protein Powder

Adding protein powder helps increase the overall protein content of the meal, making it much more satisfying and blood sugar friendly. Starting your day with adequate protein supports muscle maintenance, hormone production, stable energy, and can help reduce afternoon cravings.

Dates

Dates provide natural sweetness along with fiber, potassium, and antioxidants. They offer quick energy while the fiber helps slow the release of natural sugars compared to processed sweeteners.

Fresh Figs

Fresh figs are one of my favorite seasonal fruits. They’re rich in fiber, potassium, calcium, and polyphenol antioxidants that support heart and digestive health. Their subtle sweetness pairs beautifully with yogurt.

Cashew Butter

Cashew butter contributes healthy unsaturated fats that help increase fullness and keep blood sugar more stable. It also provides magnesium, copper, and plant-based minerals that support nervous system function and energy production.

Ezekiel Cereal

This is one of my favorite swaps for traditional granola. Made from sprouted whole grains and legumes, it provides extra protein, fiber, and complex carbohydrates without the added sugars found in many granolas. The sprouting process may also make some nutrients easier to absorb while giving the bowl the perfect crunchy texture.

Cinnamon

Besides making everything taste cozy, cinnamon contains powerful antioxidant compounds and may help support healthy blood sugar regulation. It’s an easy way to add flavor without relying on extra sweeteners.

I love meals like this because they remind me that healthy eating doesn’t have to be complicated.

It’s about building meals with intention… protein for strength, healthy fats for satiety, fiber for digestion, and colorful plants for nourishment.

Simple ingredients. Real food. Lasting energy.

Happy Sunday. 🤍

You can journal. You can talk to a friend. You can go to therapy. You can read every self-help book on your shelf. And all of those things have incredible value. But sometimes what your body is asking for isn’t another conversation… it’s asking to move.

One of the greatest gifts the Tracy Anderson Method has given me isn’t just physical strength or endurance, it’s a place to process. A place where emotions have somewhere to go instead of somewhere to hide.

I’ve walked into class carrying stress from grief, uncertainty, frustration, and exhaustion. I’ve also walked in celebrating exciting moments, feeling deeply connected, and full of gratitude. What continues to amaze me is that movement has space for all of it. Nothing needs to be left at the door.

There have been classes where I’ve cried without fully understanding why. Others where I’ve laughed halfway through because something finally felt lighter. Sometimes I leave with answers, and other times I simply leave feeling more like myself again. And that, to me, is incredibly healing.

Our bodies hold so much of what our minds haven’t had time to process. We spend our days responding to emails, checking notifications, solving problems, caring for other people, and constantly moving from one task to the next. Rarely do we pause long enough to ask ourselves what we’re actually carrying.

Movement has a way of asking that question for us. Not through force or perfection, but through rhythm and presence.

One of the reasons I love the Tracy Anderson Method is because it asks you to pay attention. Every sequence requires focus. Every transition invites you back into your body. Before you know it, you’ve spent an hour completely present and in a world that constantly pulls our attention outward, that’s a rare gift.

It’s not about escaping your life, it’s about returning to yourself.

I’ve watched clients transform in ways that had very little to do with the number on the scale. Their posture softens. They smile more. They trust themselves again. They begin taking up space differently. They reconnect with a version of themselves they thought they had lost. Those are the changes that stay with you.

Movement isn’t a replacement for therapy, nor should it be. But it can be a powerful companion. It can help regulate your nervous system, create emotional release, build confidence, and remind you that your body isn’t something to fight against, it’s something to listen to.

Some days you’ll leave class stronger… some days you’ll leave calmer… some days you’ll leave with mascara running down your face. And every one of those outcomes is valid because healing doesn’t always happen sitting still. Sometimes healing looks like music filling the room, your heart rate rising, your mind finally quieting, and your body reminding you that it has been on your side all along.

Maybe that’s why I keep coming back… not because I’m chasing perfection, but because every time I move, I get to come home to myself.

Enter: Sweet Laurel!!!

The result? A dessert that feels both comforting and elevated, with minimal effort required.

Because healthy eating shouldn’t mean never enjoying dessert. Sometimes it simply means choosing ingredients that leave you feeling good afterward.

Grain-Free Berry Cobbler

Ingredients

• 1 cup mixed berries (fresh or frozen)

  • I love using a combination of blueberries, raspberries, and strawberries but I did not have any strawberries this day so I used cherries which was actually delishhh

• Juice of ½ lemon

• 1 teaspoon vanilla extract

• Sweet Laurel Cookie Dough

Instructions

1. Preheat your oven to 350°F.

2. In a baking dish, combine the berries, lemon juice, and vanilla.

3. Top 2 pieces of cookie dough on top of the berry mix.

4. Bake for 30 minutes, or until the fruit is bubbling and the topping is golden.

5. Allow it to cool for 10–15 minutes before enjoying.

Wellness is not built on perfection. It’s built on consistency, flexibility, and finding joy in the rituals that nourish us.

Sometimes nourishment looks like a colorful salad.

Sometimes it looks like movement that helps you reconnect with your body.

And sometimes, it looks like sharing warm berry cobbler with people you love.

There is room for all of it.

If you make this recipe, I’d love to see your version.

Xoxo,

Julia

It sounds complicated, but at its core, oxidative stress is simply an imbalance between damage happening inside the body and the body’s ability to repair it.

Every day, our cells naturally produce molecules called free radicals. These are unstable molecules created through normal processes like:

• breathing

• exercising

• digesting food

• producing energy

In small amounts, free radicals are not bad. We actually need them for immune function, healing, and signaling within the body.

The problem begins when we create more oxidative stress than our body can neutralize.

That excess can come from:

• chronic emotional stress

• poor sleep

• overtraining

• ultra-processed foods

• alcohol

• environmental toxins

• pollution

• blood sugar instability

• smoking/vaping

• chronic inflammation

• nutrient deficiencies

When the body cannot keep up, those unstable molecules begin damaging cells, proteins, DNA, mitochondria, and even the delicate lining of our blood vessels.

Think of it like rust forming inside the body.

Over time, oxidative stress contributes to:

• accelerated aging

• hormonal imbalance

• skin issues

• fatigue

• cardiovascular disease

• insulin resistance

• brain fog

• neurodegeneration

• chronic inflammation

And one of the hardest truths?
You can look “healthy” externally while still being deeply oxidatively stressed internally.

The body is constantly asking, “Am I safe enough to repair?”

One of the biggest misconceptions in wellness culture is that more intensity always equals better results. But excessive stress on the body, even from “healthy” habits, can backfire if recovery and nourishment are missing.

This is especially important for women.

Undereating, overtraining, excessive caffeine, poor sleep, and living in a constant state of urgency all increase oxidative stress. Eventually the body adapts by conserving energy, increasing inflammation, and disrupting hormonal balance.

The goal is not to eliminate stress entirely. The goal is resilience and resilience is built through consistent support.

Some of the most powerful ways to lower oxidative stress naturally include:

• prioritizing deep sleep

• eating antioxidant-rich foods

• blood sugar regulation

• reducing environmental toxins

• managing emotional stress

• supporting mitochondrial health

• spending time outdoors

• creating moments of true recovery

Some of the most protective nutrients against oxidative stress include:

• vitamin C (directly neutralizes free radicals)

  • kiwi, strawberries, red bell peppers

• vitamin E (protects cell membranes from damage)

  • almonds, avocado, spinach

• selenium (powers antioxidant enzymes)

  • brazil nuts

• polyphenols (help neutralize free radicals)

  • berries, green tea, dark chocolate

• omega-3 fatty acids (help regulate inflammation)

  • fatty fish, chia seeds, walnuts

This is one reason I care so deeply about nourishment over punishment.

Your body is trying to survive, adapt, protect, and heal.

When we begin supporting the body instead of fighting it, inflammation often lowers, energy improves, digestion shifts, hormones stabilize, and the body composition changes people are desperately chasing can finally begin to happen naturally.

Healing is rarely about forcing the body harder. More often, it is about creating an internal environment where the body finally feels safe enough to repair.

What matters is what type of inflammation we’re dealing with and how our daily choices (especially what we eat) influence it.

Acute Inflammation =Your Body Doing Its Job

Acute inflammation is short-term and protective.

It’s what happens when:

• You get a cut

• You complete a challenging workout

• You fight off a cold

Think: redness, swelling, warmth… your body sending in reinforcements to heal and repair.

This type of inflammation is necessary, intelligent and temporary. Without it, we wouldn’t recover, adapt, or get stronger.

Chronic Inflammation = When the Signal Doesn’t Turn Off

Chronic inflammation is where things start to shift.

Instead of turning on and then off, the inflammatory response lingers quietly, consistently, and often without obvious symptoms at first.

Over time, this can show up as:

• Bloating + digestive issues

• Hormonal imbalances

• Joint discomfort

• Fatigue

• Stubborn weight

This is the kind of inflammation that’s often influenced by diet, stress, sleep quality and environmental toxins

And one of the biggest drivers? The balance of fatty acids in your diet.

Not all fats are created equal and more importantly, it’s not just about how much you eat, but the ratio.

1. Omega-6 Fatty Acids (Pro-Inflammatory… in excess)

Omega-6s aren’t “bad.” We actually need them. BUT in the modern diet, we’re getting way too many.

Common sources:

• Vegetable oils (soybean, corn, canola)

• Processed foods

• Restaurant oils

• Packaged snacks

In excess, omega-6s can:

• Promote inflammation

• Disrupt hormonal balance

• Make recovery slower

Most people today are consuming a ratio of 15:1 or even 20:1 (omega-6 to omega-3)…
When ideally, we want something closer to 2:1 or 4:1.

2. Omega-3 Fatty Acids (Anti-Inflammatory + Restorative)

Omega-3s help calm inflammation and support recovery.

They play a role in:

• Brain health

• Hormone regulation

• Joint support

• Lean muscle recovery

• Reducing bloating + water retention

Best sources:

• Fatty fish (salmon, sardines, mackerel)

• Chia seeds

• Flaxseeds

• Walnuts

• Algae-based supplements (great for plant-based options)

Simple Shifts That Make a Big Difference

Instead of overcomplicating it, start here:

• Swap processed oils → olive oil or avocado oil

• Add 2–3 servings of omega-3-rich foods weekly

• Be mindful of packaged foods (hidden omega-6 overload)

• Support your body post-workout with anti-inflammatory meals

Inflammation isn’t something to eliminate, it’s something to regulate.

• Acute inflammation = growth, repair, resilience

• Chronic inflammation = imbalance, stagnation, stress on the system

And one of the most powerful (and underrated) tools we have?

The fats we eat every single day.

If you start paying attention to this… not perfectly, but consistently…. you’ll notice it:

Less bloating, better recovery, more stable energy AND a body that actually responds to the work you’re putting in.

Low-Inflammation Grocery List

Read more

But recently, I’ve been paying closer attention to how I feel and not just how things look on paper. I lost my period for a long time and realized that even though I am very physically active in my job, that does not mean that a woman losing her period in this industry should be normalized. So, I am focusing on energy, recovery, hormones and satiety.

And with all of that to say, I’ve been gently experimenting with adding a little fish back into my routine nothing extreme, just small, intentional additions that support where I’m at right now. I am just listening to my body… not putting rules around it or labeling myself as “vegan,” “vegetarian,” “pescatarian,” etc. Because at the end of the day… why does that matter?

Lately, I have been making it a priority to prep something nourishing to being with me for the day, so I am not running on empty by the time work ends. It has helped me feel so much more grounded and taken care of, instead of depleted and scrambling to catch up after.

One of my go-to staples has been this easy salmon salad, packed with ingredients that each bring their own benefits from protein and omega-3s to gut-supportive herbs and crunchy, fiber rich veggies. It is simple, satisfying and something I actually look forward to eating, which makes staying consistent feel effortless.

The Recipe (No Measuring Required, Just Feel It Out)

Base:

• 1 can wild salmon

  • Rich in omega-3 fatty acids → supports reduced inflammation + hormone balance

  • High-quality protein → helps with muscle recovery + satiety

  • Contains vitamin D + B vitamins → supports energy + mood

Mix-ins:

• Dijon mustard

  • Adds flavor without heaviness → keeps the dish light but satisfying

  • Contains compounds that can support digestion + metabolism

  • A great alternative to mayo → lower calorie, cleaner ingredient profile

• Chopped celery

  • High water content → supports hydration + de-bloating

  • Natural sodium + minerals → helps with electrolyte balance

  • Crunch factor → adds texture + satisfaction

• Chopped herbs (dill, parsley, cilantro)

  • Packed with antioxidants → support detox + inflammation reduction

  • Parsley + cilantro → may help with digestion + bloating relief

  • Dill → supports gut health + adds freshness

Crunch + Brightness:

• Sliced pickles

  • Provide probiotics → supports gut health

  • Add acidity → helps with digestion + balancing flavors

  • Satisfying salty crunch → reduces cravings for heavier foods

• Chopped radish

  • Supports liver + detox pathways → natural cleansing support

  • Adds a peppery bite → stimulates digestion

  • Low calorie, high fiber → helps with lightness + fullness

A little sweetness:

• Chopped mango or a handful of organic raisins

  • Adds natural sweetness → balances the savory + acidic elements

  • Provides quick carbs → energy support without a crash

  • Mango → vitamin C + enzymes for digestion + skin health

  • Raisins → iron + antioxidants for energy + blood support

Mix everything together until it feels balanced, creamy but still textured.

Taste as you go. Adjust. Add more herbs if you want it brighter, more mustard if you want it sharper.

How I Eat It

• Piled on gluten-free toast (open-faced, always)

• Straight out of a container with seaweed packs when I’m at work

• Sometimes over greens if I want something lighter

It’s flexible, which is exactly what I need right now.

Why This Shift Feels Good

This isn’t about changing identity or “dieting differently.”

It’s about:

• Supporting recovery from long training days

• Giving my body easily absorbable protein + omega-3s

• Reducing inflammation in a way that feels natural

• Letting go of rigidity

I think we sometimes forget that nutrition doesn’t have to be all-or-nothing… it CAN evolve with you.

Right now, I’m less interested in doing things perfectly and more interested in doing things intuitively.

This salmon salad is simple, nourishing, and genuinely something I look forward to eating. And honestly… that matters.

But in reality, gut health is built in the small, consistent choices you make at the grocery store.

This is what I actually buy. Not perfect. Not extreme. Just supportive.

Fermented / Probiotic Support

• Coconut Cult yogurt

• Kimchi

• Sauerkraut

This is your direct infusion of beneficial bacteria. I don’t overdo it, just a few spoonfuls goes a long way.

Anti-Inflammatory Protein + Fats

• Sardines

• Tofu

Protein stabilizes blood sugar (which directly impacts digestion), while omega-3s help calm inflammation in the gut lining.

Prebiotic Fiber (What Actually Feeds Your Gut)

• Artichokes

• Zucchini

• Mushrooms

• Quinoa

This is the missing piece for most people. Prebiotic fibers feed your good bacteria so they can actually stay and thrive.

Hydrating Greens + Bitters

• Mixed lettuces

• Fresh herbs

Bitter, water-rich plants support digestion, bile flow, and that “light” feeling in your body.

Something Sweet (Without Spiking Everything)

• Mangoes

• Hu chocolate-covered nuts

Gut health isn’t built on restriction. It’s built on balance. A little natural sugar + quality fat keeps things sustainable.

Calming Rituals + Easy Snacks

• Popcorn

• Turmeric cinnamon tea

A calm nervous system = better digestion. And simple snacks prevent the blood sugar dips that throw everything off.

Everyday Add-Ins That Make It Work

• Cherry tomatoes

• Dijon mustard

• Herbs

If your food tastes good, you’ll stay consistent. And consistency is everything for your microbiome.

The Real Takeaway

Gut health isn’t about eating “perfectly.”

It’s about creating an environment where your body feels:

• safe

• nourished

• and regular

No extremes. No fear.

Just small inputs that your body recognizes as food.

You don’t need a full reset.

Just build meals like:

• greens + protein + fat

• something fermented on the side

• something warm at the end of the day

Repeat that, and your gut will respond.

Your gut doesn’t need more rules.
It needs rhythm.

Emulsifiers are one of them.

They’re not sugar… they’re not fat… and they’re not something you can taste or immediately feel.

But they are quietly shaping what’s happening inside your gut.

What are emulsifiers, really?

Emulsifiers are additives used to keep foods smooth and combined. They prevent separation, improve texture, and extend shelf life.

Think:

• that perfectly creamy almond milk that never separates

• your favorite dairy-free yogurt

• protein bars that stay soft for months

• bottled dressings that don’t need shaking

Common ones you’ll see on labels:

• carrageenan

• guar gum

• xanthan gum

• soy lecithin (in excess/processed forms)

They exist to make food more convenient.

But your body doesn’t process “convenience” it processes signals.

WHY this matters for YOUR GUT

Your gut lining is not meant to interact with these compounds daily.

Emerging research shows emulsifiers can:

• disrupt the gut microbiome

• thin or alter the protective mucus layer in the intestines

• increase low-grade inflammation

• contribute to bloating, water retention, and digestive discomfort

And here’s the part I see most often:

It’s not one “bad” food, it’s the stacking effect.

A little almond milk in your coffee.
A protein bar after workout.
A dairy-free yogurt mid-day.
A “clean” dressing at dinner.

Individually? Fine.
Together, daily? Your gut starts to feel it.

The problem = They live in “healthy” foods

This is where it gets tricky.

Read more

I’m changing the name of my health coaching platform from Plantful Path to The Inner Table.

Plantful Path held a version of me that was deeply rooted in structure, in clarity, in a certain way of eating that felt clean and intentional at the time. And while there is still so much I value about that chapter… whole foods, simplicity, nourishment… it no longer fully captures the way I understand the body now.

Because what I’ve come to realize, through my own experience and through working closely with clients, is that true health isn’t found in following a fixed identity around food. It’s not about being “plant-based” or “high-protein” or any one label that promises certainty. The body is not static and neither are its needs.

There are days your body wants grounding, warmth, and simplicity. There are other days it asks for something different such as more protein, more density, sometimes even something you once believed didn’t belong in your “way” of eating. And the more I’ve learned to listen, the more I’ve seen that honoring those shifts is where real alignment begins.

The Inner Table is a reflection of that.

It’s the space where decisions are made not from rules, trends, or external noise, but from within. It’s the place where you sit with your body, learn its language, and respond with discernment rather than control.

This shift also comes from what I’ve been studying and immersing myself in lately. I’ve been diving deeper into gut health, the microbiome, and the ways our internal environment is constantly communicating with us. The more I learn, the more clear it becomes that the body is always giving feedback, it’s just a matter of whether we’re creating the space to hear it.

And that’s what I want this platform to be.

A space that moves away from rigid frameworks and closer to something more intelligent, more intuitive, and ultimately more sustainable. A place where nourishment is not about restriction, but about relationship.

This doesn’t mean anything goes, or that we abandon intention. It means we refine it. We move from following rules to understanding signals. From outsourcing authority to rebuilding trust.

So if you’ve been here for a while, thank you for growing with me. And if you’re new, welcome.

We’re just getting started but this time, from within.

If there’s a specific topic you’d love me to explore or write about next, I’d truly love to hear from you.

Vitamin K is a perfect example.

Vitamin K actually exists in two primary forms: vitamin K1 and vitamin K2. Vitamin K1 is found mainly in plants, while vitamin K2 is largely produced by bacteria, both in fermented foods and within the gut microbiome itself.

Read more

Life has been moving quickly since I have been in Los Angeles. Getting into a rhythm here has taken a little time, and my days have been incredibly full with my work at Tracy Anderson. For those of you who are newer here, my job is as a trainer within the Tracy Anderson Method, which means my days are spent in the studio teaching movement that focuses on deep muscular connectivity, choreography, and building strength through precision and intention. It is one of the most creatively fulfilling jobs I could imagine. Every day I get to witness people reconnect with their bodies, move through emotions, and discover strength they didn’t know they had. It truly brings me so much joy.

Movement has always been one of the ways I process life, and being able to help others do the same feels incredibly meaningful. The studio has been very busy lately, which I am so grateful for, but it has meant my writing time has been a little quieter than usual.

But I’ve missed being here with all of you.

Another reason I’ve been a bit quieter is that I’m about to begin diving much deeper into something that has been calling my attention for a long time: gut health. Over the next several weeks I will be doing a deep dive specifically on understanding the gut microbiome, digestion, and the ways our internal health shapes everything from inflammation to mood to energy levels.

This is something I’ve become increasingly curious about, both personally and through the conversations I have with so many of you about inflammation, nourishment, and feeling our best in our bodies.

So this little pause hasn’t been an ending, it’s been a gathering of inspiration.

I’m excited to return here with more recipes, reflections, and things I’m learning along the way. My hope is that this space continues to feel like a place where we can explore nourishment, movement, and the small rituals that help us return to ourselves.

More soon. I’m really glad you’re here.

This cauliflower fried rice has become that meal for me lately. It’s comforting, grounding, incredibly simple, and most importantly, deeply supportive for gut health.

And full honesty, I am not perfect at documenting meals while I cook. I always think I’ll take beautiful step-by-step photos, and then I get hungry, the kitchen gets busy, and suddenly all I have is an end-of-meal photo that… doesn’t exactly do it justice. This is one of those meals. The photo may not look extraordinary, but I promise you it tasted so good and felt even better afterward.

Sometimes the best nourishment isn’t aesthetic. It’s just real.

Gut health isn’t just about probiotics, it’s about creating an environment where beneficial bacteria can thrive. That means fiber diversity, fermented foods, minerals, and anti-inflammatory compounds working together.

Each ingredient here plays a role.

1. Cauliflower Rice = Fiber Without the Bloat

Cauliflower is rich in prebiotic fiber, which feeds beneficial gut bacteria. Unlike heavier grains, it’s easier to digest for many people and helps reduce sluggish digestion while still keeping you full.

It supports:

• microbial diversity

• detoxification pathways

• reduced inflammation

Light, but deeply nourishing.

2. Zucchini + Mushrooms = Microbiome Supporters

Zucchini provides gentle hydration and soluble fiber, helping digestion move smoothly without irritation.

Mushrooms are one of my favorite gut foods because they contain beta-glucans… compounds that help regulate immune function and support healthy bacteria growth.

Think of them as quiet immune regulators.

3. Tofu + Tempeh = Plant Protein + Fermented Benefits

The tofu and tempeh combination gives this dish balance.

• Tofu provides clean, easy-to-digest protein.

• Tempeh, because it’s fermented, introduces beneficial compounds that support gut bacteria and improve nutrient absorption.

Fermented foods help train the gut to become more resilient over time.

4. Miso = A Gut Health Powerhouse

Miso is fermented and rich in probiotics and enzymes that support digestion.

Adding it toward the end of cooking preserves many of its beneficial properties while giving that deep umami flavor that makes this dish feel satisfying and grounding.

Your gut loves fermented foods because they help maintain microbial balance.

5. Ginger + Garlic = Digestive Healers

Both ginger and garlic powder support digestion by:

• stimulating digestive enzymes

• reducing bloating

• calming inflammation in the gut lining

They’re small additions with big impact.

6. Sesame Seeds = Minerals for the Microbiome

Sesame seeds provide calcium, zinc, and healthy fats which are nutrients essential for maintaining gut lining integrity and hormone balance.

Plus, they add texture, which makes healthy food feel exciting instead of restrictive.

The Recipe

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I’ve been leaning into recipes lately that feel like comfort but still align with movement, recovery, and overall wellness. This one has become a repeat in my kitchen because it sits right in that space between indulgent and functional.

What makes these bars special is the protein source. I used MIKUNA protein, which comes from sacha inchi, a plant known for being incredibly gentle on digestion while delivering a complete amino acid profile. Compared to many vegan protein powders that can feel heavy, gritty, or overly processed, this one blends seamlessly into recipes without overpowering the texture or flavor. It also brings naturally occurring omegas and minerals, which help support inflammation balance and sustained energy, something I personally notice when I use it consistently.

Ingredients Needed:

• Almond flour

• MIKUNA protein

• Maple Syrup

• Coconut oil

• Chocolate chips

• Vanilla Extract

Step 1: Measure about 1 1/2 cups almond flour and throw into your bowl

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As a trainer, I see how deeply connected digestion, inflammation, energy levels, and even emotional regulation are to how someone moves and feels in their body. Lately, I’ve noticed that many people, myself included, are doing “all the right things” with workouts and nutrition but still feeling bloated, inflamed, fatigued, or disconnected. That curiosity is what led me to enroll in a course focused specifically on gut health and the nervous system–body connection.

I don’t believe in chasing trends, but I do believe in understanding the why behind what we experience. The gut isn’t just about digestion, it’s an ecosystem. Inside it lives the microbiome, a community of bacteria that influences metabolism, hormone balance, immune function, skin health, and even mood. When the gut is supported, the body tends to respond with more resilience. When it’s dysregulated, we often see symptoms that feel confusing or unrelated: water retention, stubborn inflammation, irregular hunger cues, disrupted sleep, or low motivation.

One of the biggest misconceptions I see is the idea that gut health requires extreme restriction or complicated protocols. In reality, it’s often about rebuilding rhythm through consistent meals, fiber diversity, supportive fats, and reducing chronic stress on the nervous system. The fascia work we explore in movement, the breath work, and the way we nourish ourselves all feed into this internal environment.

Personally, I’m entering this course because I want to deepen my understanding beyond surface-level wellness advice. I want to better support my community with education rooted in physiology, not fear-based messaging or quick fixes. My goal isn’t to become someone who tells you to eliminate everything from your plate. It’s to understand how we can add more support: more micronutrients, more digestive resilience, more awareness of how our lifestyle shapes our internal landscape.

Here are a few foundational truths about gut health that I’ve already been reflecting on:

• Your gut talks to your brain constantly - Through the gut-brain axis, stress can slow digestion, and digestive imbalances can influence mood and clarity.
• Inflammation isn’t just about food - Sleep quality, emotional stress, overtraining, and travel can all shift the microbiome.
• Diversity matters more than perfection - A wide variety of plant foods, fermented elements, and supportive proteins tends to nourish the microbiome more than rigid “clean eating.”
• Healing takes consistency, not intensity - Small daily habits like hydration, mindful movement, balanced meals create the biggest shifts over time.

As I move through this course, I plan to share what I’m learning in a way that feels accessible and grounded. Not as rules, but as tools so you can better understand your own body and make choices that feel supportive rather than overwhelming.

If you’ve been feeling like your body is asking for a reset, not through restriction but through deeper understanding, you’re not alone. This is a space I’m stepping into with curiosity, humility, and a genuine desire to grow both for myself and for the people I’m lucky enough to guide every day.

What signals has your body been sending you lately and how might your gut be part of that conversation?

It started as one of those intuitive kitchen moments: a cast iron skillet heating on the stove, adzuki beans ready to transform into something comforting but powerful.

Ingredients

• 1 cup cooked adzuki beans

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Love is not only the beautiful arrival, it is also the becoming.

I used to believe that love was something you had to chase or hold together with effort alone. That if you worked hard enough, showed up perfectly enough, or gave enough pieces of yourself away, it would stay. But the older I get, the more I realize that real love moves differently. It doesn’t require you to abandon yourself to be chosen. It doesn’t demand performance. It meets you in your truth sometimes gently, sometimes through lessons that feel anything but gentle.

The difficult things about love are also the sacred things.

Love teaches you patience when you want certainty.
Love asks you to soften when you feel guarded.
Love sometimes leaves you standing alone long enough to learn how to hold your own hand first.

And yet, even in the moments where love feels distant or unclear, something deeper is always unfolding. The heartbreaks reshape your boundaries. The disappointments refine your standards. The quiet seasons teach you how to listen to your own voice again.

We talk a lot about finding love, but rarely about becoming someone who can receive it without shrinking.

There is a quiet faith I’ve been learning lately: what is meant for you does not pass you by. It may take a longer road than you expected. It may arrive in a form you didn’t imagine. But the connections that are aligned with your growth, with your softness, your power, your truth have a way of finding you when you stop abandoning yourself along the way.

Love is not always loud. Sometimes it shows up as peace.
Sometimes it is the friend who listens without trying to fix you.
Sometimes it is the work that heals you every time you step into it.
Sometimes it is the version of you that finally feels safe enough to rest.

And yes, sometimes it is romantic, electric, and wildly alive. But even that kind of love becomes deeper when it grows from wholeness instead of longing alone.

This Valentine’s Day, I am thinking about love as something expansive rather than something we have to earn. Love in movement. Love in community. Love in quiet resilience. Love in the courage to believe that you don’t have to force what is meant to flow toward you.

If you are celebrating today with someone you adore, let yourself feel the beauty of that.
If you are healing from something that didn’t work, know that endings are not proof that love failed you, only that it is guiding you somewhere more aligned.
And if you are standing in a season where love feels distant, I want you to remember this:

You are not behind.
You are not forgotten.
You are becoming.

The right love doesn’t rush you into becoming someone smaller. It meets you as you expand. It recognizes your growth instead of resisting it. It feels less like proving and more like arriving.

What is meant for you will find its way, not because you waited passively, but because you continued to show up as yourself, again and again, with honesty and courage.

So today, let love be larger than a single definition.
Let it be the way you speak to yourself.
The way you move through your body.
The way you hold space for the people who walk beside you.
And the way you trust that even in the unknown, life is quietly rearranging itself in your favor.

Happy Valentine’s Day.
May you feel loved, held, and deeply connected exactly where you are.

My Favorite Self-Love Rituals & Products Right Now

Love is not only something we give, it’s something we practice.
The small, daily rituals that remind us we are worth slowing down for. The quiet moments when you choose yourself without needing permission.

These are a few things I’ve been reaching for lately not because they promise perfection, but because they help me come back to myself.

• C & the Moon Body Scrub

• C & the Moon Body Oil

• Moon Juice Magnesium

• YSE eye patches

• Ballerina Farm Sourdough Kit

• 9 Hard Truths About Love Book

• Rhode Skincare Kit

• Kroma 5 Day Reset

• The yummiest nut butters

We hope someone will recognize our effort, understand our depth, or notice the parts of us that feel overlooked. And while being seen by others is beautiful, it often begins in a quieter place, in the way we choose to see ourselves.

Not the perfected version and not the version still trying to prove something.
Just the person standing here, right now.

For a long time, many of us learned to wait for permission to feel enough. We looked outward for reflection… for confirmation that we were growing, healing, evolving. But self-recognition doesn’t come from applause. It comes from presence.

Seeing yourself means slowing down long enough to notice who you are becoming without rushing to edit it. It’s acknowledging your softness and your strength at the same time. It’s allowing yourself to exist without needing to add another layer of improvement before you feel worthy of attention.

You don’t need to be louder.
You don’t need to be more polished.
You don’t need to be further along.

Being seen starts when you meet yourself honestly, without turning away.

And sometimes that looks as simple as pausing and letting your own gaze hold you for a moment. No judgment. No comparison. Just awareness.

Because when you learn to see yourself clearly, the way others see you begins to matter less and the connections that remain feel more genuine.

Stand in front of a mirror today.

Take a breath.
Meet your own eyes.

Notice what comes up… comfort, resistance, tenderness. Let it be whatever it is. You don’t need to change anything. Just stay for a moment longer than you usually would.

A prompt to sit with

What do I appreciate about who I am becoming?

Not who you used to be and not who you think you should be.

Just the person you are growing into, step by step.

Being seen doesn’t require perfection.
It begins with presence.

Song of the Day
Today’s song is Messy by Lola Young.

Let this one remind you that being seen doesn’t require perfection.

As you listen, notice what it feels like to exist without polishing the edges, without trying to appear more together, more certain, more anything. The beauty of this song is in its honesty. In the permission to be human while still being worthy of connection.

You don’t need to clean yourself up to be visible.
You don’t need to hide the parts that feel unfinished.

Let your body take in the message gently:
you are allowed to be seen exactly as you are… messy, evolving, and real.

LOVE YOU ALL <3