So with that in mind, we’re coming in hot with a topic that I actually think is so important, but is not nearly talked about enough. One that is pushing me outside of my comfort zone to talk about it because I know it carries a lot of weight, but that I think and hope will bring women a bit more power in this process. And that is:

unexplained infertility

Because when a client comes into my practice who has been given the label of “unexplained infertility,” it tells me three things:

• This woman is a warrior

• Our system has let her down

• There are likely still questions worth asking

And first, yes, sometimes, even after a truly thorough investigation, we still don’t have an answer. There are limits to what our current medicine and our scientific understanding can explain, and when it falls short, it is deeply unfair.

But when somewhere around 10–30% of couples struggling to conceive are ultimately given this label, I think we need to acknowledge an important distinction between:

“We’ve investigated thoroughly, and we still don’t know why you’re having difficulty conceiving.”

vs.

“We haven’t looked at everything yet and aren’t willing or equipped to go deeper”

And so I’ve found that often “unexplained” can really mean under-explored in this space.

When someone has been given this label but has never had a thorough evaluation, never had a full thyroid panel done, never had a conversation about immune or gut health, never referred to a NaPro doctor before IVF, never had blood work that went much beyond AMH….

this is where I struggle. And this is where the injustice is in this system.

Because “we haven’t found the reason” is not necessarily the same thing as “there is no reason.”

So without shying away, I think women deserve more thoughtful conversations on this and answers that can be hard to find, so we’re diving in deep today:

• Why “unexplained infertility” can be a problematic label (and might often, in fact, be explainable)

• AMH doesn’t actually tell you much about your fertility

• How long it “should” take to get pregnant and when it’s time to seek support

• The lesser-talked-about causes of fertility challenges

• What labs to run or ask about if you’ve been left in this spot

• The questions we need to basking around IVF and egg freezing

Read more

This past month or so has felt like three lifetimes packed into one. I became a wife (ahh!), we found our home, we went on our honeymoon (and then somehow back to Europe again), and we entered our “we want to make a baby” era. And somewhere in the middle of all of that, I’ve found myself reflecting on the timelines we create in our minds.

As women, our biological clock can feel like it’s constantly ticking. We tell ourselves we’re supposed to meet our person at a certain time, get married soon after that, have a baby before a certain age. And when things don’t unfold the way we imagined - or when we watch those around us reaching those milestones first - it can create this feeling that we’re somehow behind.

I remember feeling that so deeply when I was about to turn 28. So many of my friends were getting engaged or married, and I found myself unexpectedly single. For the first time in my life, I felt like everyone else was moving forward while I had somehow fallen behind.

Up until then, I’d always felt like I was “ahead.” I was one of the first of my friends to have a serious relationship, move in with a partner, get a dog, start a business... then, almost overnight, I found myself in “last place,” anxious about how to catch up.

And yet, if I looked at life through a different lens - the self growth I had done, the hardship I’d tackled, the career I had built and the spirituality I’d developed - I had grown more than I had ever expected to by 28.

Fast forward 2 years, and Elliott and I are married, settling into our first home, and talking about starting a family. And with that, some of those same friends are on entirely different paths. Some already have children, some are focusing on their careers, and some are figuring out what’s next.

It reminded me of something I think we all forget: for the first twenty-something years of our lives, we’re all moving along roughly the same timeline. We start school together, graduate around the same age, go to college, and begin our careers around ~22. Then adulthood begins, and suddenly there’s no shared timeline anymore - only our own. And so it can feel unsettling when we lose the external markers that tell us we're "on track."

But life doesn’t unfold in the same order for everyone because it was never supposed to. Living in our truth and trusting our own path means realizing that whatever is in front of us is exactly what’s meant to be next, for our highest good. And while it’s easy to compare our Sex and the City season three to someone else’s season seven, the truth is there’s no prize for reaching an arbitrary milestone first. First doesn't guarantee success, happiness, or confidence either…it's just one moment in a MUCH bigger story that’s unraveling.

There is only your path and nothing meant for you will ever miss you.

So anywho, that’s what’s on the noggin this month. And the roundup is a little peek into all of it - the bridal reflections, what I loved about our wedding (and what I’d do differently), our honeymoon, entering our baby-making era, and a few things nourishing me lately 👇🏼

pst: changing it up so all links are in one place - let me know what you think!!

The Wedding Edit:

When we got engaged, my therapist asked me a question: Why have a wedding instead of just eloping?

The answer came surprisingly fast: I wanted our marriage and our declaration of love to be witnessed and held by our people. For me at least, I think there’s something incredibly powerful about being that openly vulnerable in your love and allowing yourself to be held in that vulnerability by the people who have also loved you through it all.

And so that became our compass for every decision we made. And I think we did a pretty good job at not getting distracted. Everything from family style dinner tables to keeping it really intimate felt very aligned. I didn’t care much about matching ribbons or custom cocktail menus (I used Canva for this thank you very much) - I know that if something didn’t serve the bigger purpose, I let it go.

With that, there were a few key things that definitely made everything feel easier and some bits and pieces, I’d maybe reconsider, so sharing them here

THINGS I’D 10/10 RECOMMEND:

• When you get engaged, get clear on your compass with your partner: weddings can quickly take on a life of their own. Figure out what’s important to you both and let that be your decision making compass. If it doesn’t serve your larger purpose, it’s not worth your energy, $$$, stress, or peace.

• Find something intentional to do in the days leading up to your wedding. I knew that if I just showed up on the day, it would all feel like a whirlwind. Since we had a destination wedding, my sister and I arrived 3 days early to sink in, and Elliott joined us a couple of days before the rest of our guests. That time to quietly and calmly be with my now husband and my sister was so valuable for my nervous system. But it also doesn’t have to be that involved - it could be something as small as meditating or visualizing each morning for example. Small rituals like these help build presence and arrival.

• Journal every morning!!! I really tried to stay on top of this. It not only helps you sort through whatever is sitting with you, but it’s a reminder to be present (plus you have a little record for the future). I made sure not to skip this on the morning of our wedding.

• Eat breakfast and lunch (or a very generous snack) the day of your wedding - skipping breakfast/lunch is a fast way to feel light headed (especially if you’re going to drink). I made sure to have a sit down breakfast with eggs (protein) and fruit (carb), and then had sandwiches and hummus while getting ready. Make sure you have this on hand and prepared because that day is a whirlwind

• Find intentional moments with your partner: Elliott and I talked about this a lot. How we were going to stay anchored to one another. These weekends can go by so quickly and it’s easy to get lost in the details, so find ways to stay connected (we had a few songs we knew we would find each other during, sat down together for 20 minutes morning of for breakfast, etc)

• Schedule girl time: for me this was sooooo important. My sisters and girlfriends are rocks for me, plus girls just get the whole Mama Mia wedding vibe in a way that boys don’t fully. I found carving out small moments of celebration with them made this all so special for me

• Slept apart the night before the wedding: this may seem like a silly one but I actually really loved it. Even though I saw him the next morning, it was so special to have the giddy night away. My sister and I were up until like 3:00 am just chatting in bed together and placing crystals in the pitch black around my ceremony spot

• Make vows vows and write them no sooner out than 2-3 weeks before the wedding: I thought I would have them written 6 months before lol but we actually got this advice from an officiant we interviewed and I’m so happy we did. It let us really speak to what was important while we were sitting in the weight and anticipation of our marriage. With that, reminder that vows are meant to be eternal promises, not just a love story, so really sit with what it is you want to commit to with your partner.

• Do your makeup to look like you: Big on this and prob the #1 feedback I got on my wedding is that I looked like myself. My sister did my makeup (bless) and we kept it really minimal but classic. Biggest find is Lashify for fake eyelashes (honestly amazing, 10/10)

THINGS I’D RETHINK/DO DIFFERENTLY/GENERAL ADVICE:

• Do not experiment with skincare <3 months before your wedding!!! Trust me on this. I’m very acne prone and was dealing with a flare again in January and decided to do Omniclear, which I loved, but my derm and I agreed that no experimentation in the 3 months leading up because you just never know how your skin will react. And please please please no new face masks the week before your wedding!!!!

• No detox protocols <2-3 months before your wedding: for a similar reason. Detoxes are designed to push things out - all of a sudden, you could end up with more acne/irritated skin than you ever had as the body is working hard (especially if the protocol is aggressive).

• Talk more to the photographer: we didn’t want that many photos so we went with 100% film, but I wish i thought more about what kind of photos were important for me

• Get ready wayyyyy earliert than you expect. I’m a chill bride so I figured I’d be fine with a few hours, but hair took way too long and wasn’t staying, so ended up being late and a bit stressed. I really recommend giving yourself an extra hour more than what you think you need.

• Give your people jobs: I wish I articulated more clearly what I needed from everyone. Everyone showed up for me in an AMAZING way but in hindsight, it would have been nice to clarify to each sister or girlfriend, hey could you be sure to make sure I have lunch or water near me, etc.

• Really take in how fast this is going to go by: it is done in a heartbeat.

Honeymooning and Baby Make’n:

We left for our honeymoon immediately after the wedding, and I don’t think I realized how much I needed that until we got there. I swear, I literally cried the entire first 48 hours from joy and excitement and sadness it was over.

After months of planning, making decisions, and being surrounded by people, it was such a gift to have a full week where there was nothing to do except enjoy each other. Elliott planned the entire trip (10/10 husband behavior), and it was perfectly us. Cooking class, fishing, yoga, hiking, beach and food…

And somewhere during that week, I became convinced I might be pregnant. Which is actually hilarious because it was physically impossible for me to be given that we were separated during my ovulation week the month prior.

And yet somehow every little symptom suddenly felt significant. I was more tired than usual, and I think just jacked up on life and my brain immediately went, “Maybe...”

To make matters even more confusing, all of my hormone data was completely off (I use Mira and love). Between the travel, the jet lag, the excitement of the wedding, the change in routine, and just life, everything looked a little wonky. Which, by the way, is completely normal….but it still got in my head.

As someone who spends her life helping women optimize their fertility, it’s been humbling to realize that I’m not immune to craving certainty either. The gap between what you logically know and what you emotionally feel can be surprisingly difficult to bridge when you want something so deeply. So this season has become a practice of surrender - trusting that my body is wise, accepting that I can’t control the timeline, and reminding myself that not everything you desire can be planned.

I think that’s true for so much of life. As much as we want to rush our healing, rush finding our person, rush getting the job, rush having a baby, so much of what matters most unfolds on its own timeline. And maybe that’s the point. The weeks, months, or even years leading up to those milestones aren’t just waiting rooms….they’re part of the story too. They’re shaping us into the people we’ll be when those moments finally arrive.

So reminder: stop measuring my life by what’s next, and instead trust that there’s purpose in what’s happening right now

Everyday Nourishment:

One thing I can control though in this season of uncontrollablness is how I nourish myself. So much of the fertility space is about adding more be it supplements, tracking, biohacks, optimization, etc.

So I'm much more interested in asking, "Am I consistently giving my body what it needs?" and “how can I add here?” which for me looks like

• High quality eggs

• Sunflower seeds

• Wild anchovies/sardines/salmon

• Meat when I can

• Well cooked, warming foods

• Little bits of liver

• Experimenting with the grass fed cottage cheese and feta

• Crispy chicken thighs

I’ve shared all my favorite places to sources these things here, so a lot of it is just getting creative and staying on top of quality.

Since we still haven’t moved into our home yet (we see the light at the end of the tunnel though!!!), cooking has remained a challenged…but again, finding small ways. I’ve been making easy things, like this cherry smoothie on repeat (I dont add walnuts personally), these dates for a quick sugar free dessert, and even went back to making homemade almond milk.

I’ve also been vibing with decaf coffee lately and chai. Elliott found me this brand (mold testing, and Swiss water which is gold standard so no chemicals) and I love Donna Chai for my chai fix (unsweetened version). Having them in my fav mug every morning is bliss.

With that, we’re also eating out a lot. So sharing some of my NYC favorites:

• Souen (macrobiotic):

  • Macro plate with maze salmon rice

  • Veggie curry with tofu + maze rice

  • Saikyo Wild Miso Black cod (amazing) + steamed veg + rice

• Goop Kitchen:

  • Summer blackened salmon bowl

  • Miso salmon bento box

  • Huberman’s organic turkey chili

  • Love their side of japanese sweet potatoes

• Spring Cafe Aspen (GF, vegetarian restaurant)

  • Highlands bowl with tempeh, rice/quinoa, and I get both their tahini + tamari dressing

  • Pretty in pink smoothie, no agave, add collagen + chia seeds

  • Go green scramble

  • Kale quinoa bites

• Locanut:

  • Organic herb green omlette wrap (I live for this)

  • Locanut cobb salmon salad to go

  • Spring pesto pasta

• Divyas (ayurvedic):

  • Mung bean soup + GF toast w/ ghee

  • Paneer nori rolls

  • Avocado cucumber salad w/ lentils

  • Seasonal kitchari

a quick note - I genuinely share products that I use and enjoy (which is why I also included photos of me with these things). With that, if you do choose to purchase something, I may earn a small commission. Saying this to be transparent and honest (which we need more of in the wellness space). Thank you for supporting me and this page in all it’s endeavors and you can find all the links here on my Shop My too.

Written after reminding myself that it’s okay that a roundup is published on the 11th….not random or late at all…

Xo,

Amanda

I’m currently on a flight back from France and my goodness am I feeling so winded. I don’t know if it’s the travel, eating outside of my typical diet, or that I’m super dehydrated, but man am I tireeeedddd.

And so what did I do? I spent 10 minute on my phone writing up a grocery list to make sure that my kitchen can be well stocked tomorrow, because when I’m not feeling 100% in my body, food is the first thing I tend to. I am such a believer that food is medicine. When we choose to nourish ourselves (not just feed ourselves), we give our body the opportunity to replenish, building back our reserves. And I think we can all feel this difference…

If we feel tired and cranky and eat a highly processed glazed donut with coffee and a splenda…it might feel good in the moment, but we don’t truly feel more energized. Versus when we go for a piece of salmon, wilted greens in ghee and homemade bone broth quinoa…it has a different innate energy to it. One makes us feel heavy, oily, lifeless, and weighs down our energy even more; the other feels grounding, nourishing, vibrants, and gives us fuel.

The same is true when we’re facing symptoms or illness (that's literally what dietitians are trained to do. We earn master's degrees to use food as a tool to help prevent and manage disease—a practice called medical nutrition therapy). with that, I find that we’ve both generally overcomplicated what health is while also oversimplifying in other ways. We say “just eat healthy,” ignoring the fact that that can look different for someone with an autoimmune diseases versus someone with HA.

We are all unique. And so what our body needs shifts with symptoms, seasons of life, and our health context…

So I’m sharing a little jumping off point for you. Because when symptoms come togrther, it’s our body’s language - an effort of trying to communicate something to you. And when we tap in, listen, and then respond with intention, we can move the needle. So if any of these sound like you, here’s what your body might be trying to tell you and what you can start eating to respond and replenish.

Here’s what we’re covering today: if you have….

Brain fog + fatigue + “tired but wired” feeling

Low libido + fatigue + irregular periods + caffeine/sugar cravings

Tender breasts + period cramps + clots

PMS + cramps + loose stools

Hair loss + always cold + constipation

Hair loss + brittle nails + fatigue

Jawline/cheek acne + irregular periods + facial hair growth or hair loss

Forehead acne + waking up at 1-3 am + pale/floating stool

Spotting before period + pre-period insomnia/anxiety + fertility challenges

Heartburn + bloating + belching

Sugar cravings + afternoon crash + always thirsty

then this may be for you…

Read more

I wake up, make a collagen, date-infused matcha, sit up on my couch, press play on my Open meditation, and start to sink into my morning

Oh but if you record this for a story you could share t…

Read more

A few months ago, I did Function blood tests and overall felt really good about the results - my biological age came back at 16.7 which honestly gave me a major ego boost

But one thing did stand out: iron

Or more so, everything around iron. Because while my serum iron was solid (98), my ferritin (the storage form of iron) came back at 18. Even though it wasn’t flagged (because conventional references ranges are way too liberal), as a RDN, I know that that ferritin level is not looking good - not for fertility, not for energy, not for hair growth….

and so I put together a protocol for myself (without using iron supplements), and about 1 month later I got it up to 32. Not a MAGIC change, but a promising one in a short period of time.

I’m retesting in another month to make sure we’re continuing on the up, but as I shared about this on the ‘gram, I was flooded with messages from women tell me how low their ferritin and iron are and how nothing they do helps (i.e., taking iron supplements for years and their ferritin staying at 10)

So I figured it was time we do a little deep dive. Because honestly the way we have been taught to look at iron is ALL WRONG, leaving must of us

• feeling crappy

• suffering from headaches and brain fog

• losing hair and breaking nails

• completely fatigued

Because if you have low iron, you most likely you don’t need iron supplements. Heck, you probably don’t even need to eat more iron…

So knowing this might ruffle some doctor’s or even conventional dietitian’s feathers, I wanted to really break it down for you:

• Why an “iron” issue is usually not about iron at all

• Hot take: iron supplements can be more problematic than helpful

• The OPTIMAL iron labs (that you prob haven’t run)

• Iron, gut issues, endometriosis, and acne…

• And how to actually raise iron and ferritin without the iron supps

Let’s get into it…

Read more

So everyone loves the follicular phase. For those 1–2 weeks, the running joke is that it’s the brief moment of time where you “feel like yourself.” For those of us girls who have struggled with hormone related symptoms, the follicular phase is the window where we finally free symptom free, are buzzing with energy, and have back our confidence and clarity.

And I think it’s exactly because of this (i.e., the lack of obvious pain points) that the follicular phase doesn’t get nearly enough attention.

Because while everyone is busy complaining about the luteal phase, dreading their period, or are maybe laser-focuses on ovulating when trying to get pregnant, the follicular phase is actually setting the stage for it all. Because…

• If you’re not ovulating → time to look at the follicular phase

• If you’re trying to get pregnant → time to look at the follicular phase

• If you’re dealing with PMS, estrogen dominance, histamine issues → time to look at the follicular phase

• If you have PCOS → time to look at the follicular phase

It’s sort of like a mirror: if your follicular phase isn’t properly cared for, it’ll be reflected later on… be it in delayed ovulation, low progesterone, PMS, or painful periods

So if that sounds like you, maybe it’s time to pay a bit closer attention to your follicular phase. And here’s exactly how…

Read more

So, I got married last week (ahhh!!!!!). I’m still coming down from the high of it all and, honestly, not quite ready to dive into it here yet either (though stay tuned). I always find it hard to go from being so present and immersed in a lived experience to suddenly sitting back in front of a screen, so forgive me if my Substack and Instagram have been a little quieter lately.

That said, I did want to deliver on my monthly roundup as we kick off summer. Because…is anyone else confused about how we’re already in June? I feel like spring absolutely flew by. But alas, we’re stepping into one of my favorite seasons.

Now, once upon a time, summer brought a lot of anxiety. Bikinis and beach days magnified every body image insecurity I had. Layer on over-extending myself socially and alcohol, and it was a perform storm of mental and physical depletion. But summer means something entirely different now.

Now it feels like freedom with frizzy hair, rosy cheeks, and long days spent outside. It feels like confidence…dancing around in a bathing suit without a second thought about a roll or a little bloat. It feels like nourishment and abundance, eating (vegan) s’mores with family and sharing BBQ chicken with friends. That’s the energy we’re embracing this summer.

So in this month’s roundup, I’m sharing a few of the things helping me lean into that even more: truly comfortable, moveable bathing suits, non-toxic sunscreens, minimal dewy makeup for that sun-kissed glow, and all of the summer recipes currently on repeat in my kitchen 👇🏼

The Summer Beach Day Essentials:

Things just feel simpler in the summer in my opinion. The sun gives us a natural glow, ocean swims leads to salty waves, and we just naturally spend more time outdoors, moving our body, cooking etc…. it all just leads to an inherently healthier lifestyle and an inner glow and radiance that we don’t have to try that hard for.

After spending the last two weeks in Italy (more on that to come), I’m leaning into that mindset more than ever. Even as a bride, we’ve remained very “no muss no fuss.” Skincare has dwindled down to my fav face cream and a high quality mineral sunscreen, and even applying it daily, I’ve managed to get a pretty good tan. As an acne prone girl, I’m also very sensitive to sunscreens, and this face one has worked well for me.

I’ve also been rocking more natural hair as of late - as my keratin slowly creeps out and I’m watching my curls come back in, my top priority is more health and hydration than it is style. And I recently learned UV rays can actually breakdown and weaken your hair (!! which is why the top layer of your hair is often more damaged than what’s underneath), so I’ve been spritzing this UV hair protector post shower and packing it in my beach bag most days too.

Now with that, I often get push back when I talk about sun exposure - on one side of the internet, there’s a big “fear the sun,” narrative, and then on the other there’s the “the sun causes no harm, ditch the sunscreen” vibe. So let me be clear on where I stand:

The sun is medicine…when harnessed correctly. I believe in daily sun exposure, morning light before 9 a.m. without sunscreen, and using sunscreen or protective clothing during extended daytime exposure. I don't believe seed oils are the reason we’re sun sensitive, but I do believe the sun supports health, immunity, and energy. I also think we're overusing sunscreen, and that sun tolerance is highly individual, influenced by genetics and geography.

in my opinion, it’s a common sense approach.

So bottom line, a high quality sunscreen used correctly is a must. And I never go to the beach without it. Other beach bag essentials?

• Sunscreen - again, a fav here

• A good book - I use Kindle and lately have been reading Quicksliver and love. Also reading Young Earth and I can’t stop highlighting

• A good hat + sunglasses

• 1-2 snacks in stasher bag - think: clementines, pistachios, a really good bar; jerky, caprese salad, popcorn, etc.

• Water bottle - Loonen for on the go

• A staple beach towel

Less is more. Same goes for summer outfits. For the last 2 weeks, I think I’ve worn a bathing suit under my clothing every single day - and am currently LIVING in this one by Matteau (high waisted + twisted top is a vibe my girls). Not only beyond comfortable, but a sustainable brand committed to environmental practices (which is so important in swimwear). I’ve also just in general been loving a deep brown bathing suit moment and so just ordered this one by SAMELA. I also generally like the Ref’s swim collection too if you’re looking for staples. Throw on a good white T-shirt, sarong or I got this white matching linen set from Posse that I’m obsessed with- simple but the sinched pants adds a little something fun IMO.

Non-Toxic Every Day Beauty Products:

I’m not a big makeup girl across the board. I’ve maybe used foundations twice in my life (one of which was last week for my wedding). But I do think a little swipe of mascara and tint of the cheeks can go a long way.

For me, glowing skin = sign of health and beauty; not necessarily layered on makeup. So I always start with my skin: I use a non-toxic body wash, typically Agent Nateur (this is important because whatever we’re showering with gets washed down our drains and into our water supply), followed up by what I honestly think is the most luxurious silky body cream/oil. And then for handcream, I actually use the Aesop body cream because it literally smells of Summer for me. I don’t travel anywhere without it.

If I’m doing a double cleanse of my face, I’ll either use a seabuckthorn oil cleanser first or just wash twice with my bioeffects cleanser. I’ve been using Bioeffects for about 2 years now, and it’s really the only brand that has been calm enough not to clog pores or cause my skin to react. As someone with pretty serious combo skin and an oily T-zone, I also only cleanse my face in the evening, and then use this hylauronic acid and their face cream.

Most days, it’s just this and a really good lip oil (or this UV protective chapstick as someone who also can get cold sores). But if I’m looking to dress up a little more, there area really only a few things I’ll truly use. I think mascara, a good concealer, and a hint of rosy cheeks and lips are all most girls need. So my tried and true brands are:

• Concealer: Kosas (by far)

• Cream bronzer: SBE

• Dewy highlighter: RMS or Tower 28

• Mascara: Ilia (only one I’ve used for years)

• Cream blush: Ilia or Living Libations

• Lip gloss: Haus labs (used their orange one on my wedding day mixed with Victoria Beckham one here)

Now finally because it’s summer, I wanted to share a non-toxic bug spray. Most mosquito sprays are filled with DEET, which works to confuse mosquitos (so effective) but also has been linked to seizures and nervous system issues with high or chronic exposure. So, it’s also recommended to avoid it in pregnancy (and I would also if you’re TTC). So I just ordered the Primally Pure one so will report back but everything they do is typically great.

And that’s really it. I’m going to share the full wedding day makeup breakdown (which my sister did for me 🤍) soon but we brought all our own makeup to Italy and obviously packed it all in Parallele (I know I sound like a spokesperson now but I truly am obsessed. I brought 3 with me lol).

Everyday Nourishment

Summer is prob my favorite time for cooking - BBQ chicken, grilled corn on the cob, and berries with cream….all quite literally my favorite things. But to be honest, so far this past month, very little cooking has come in. Like I’ve shared, I’m still at my parents home as we get our new apartment ready, and it’s made it difficult to stock the fridge and cook in the way we used to. Layer in travel, and food in general has looked a little different lately.

For example, I pretty much switched over to coffee from matcha this past month, simply because in Italy, there are no other options haha. I’ve been doing an almond or soy milk latte with 1 shot espresso every morning, and while my stomach isn’t used to the level of acidity that’s going on, I’d be lying if I said I didn’t miss the coffee taste. So it’s been nice to bring that back in.

I’ve also been big on my egg game as of late - pretty much every day, I’m having 2-3 eggs, which from a fertility perspective is important so we get in that choline. And then I’m having it alongside fresh fruit (and summer is legit fruit season).

In Season Fruit:

• Blackberries

• Raspberries

• Blueberries

• Cherries

• Apricots

• Peaches

so literally all the best.

Favorite summer recipes:

• BONELESS BAKED CHICKEN THIGHS - gals I’m obsessed. I’m following this method here for baking but basically:

  • Get 4 boneless (with skin tho) chicken thighs

  • Preheat oven to 425˚F

  • Wash and pat dry chicken and lay on a lined baking sheet

  • Coat them each with with olive oil, salt, pepper and paprika to taste, and then drizzling honey and a splash of coconut aminos or liquid aminos on each one (no measuring, just trust you heart)

  • Bake for 25 min or until internal temp reaches 165˚F and it is PERFECTION.

  • I add it to a Caesar Salad and it’s my favorite thing in the world right now

    

• This corn salad I’ve been making for years. It’s oil free and still so beyond flavorful and nourishing. I personally double the lime.

• These feta eggs in the morning with a high quality piece of toaste

And then for beach snacks, I love Stasher bags…load them up with legit anything (crudite; fruit; hummus; sandwiches) for a plastic-free option for on-the-go snacks. Lately I’ve been going hard with dates, cashews, and elemental bars.

Finally, I’d be amiss if I didn’t share some things on our registry that I’m vibing with lately. Like these glass espresso tumblers (chic, if I do say so myself) and these beautiful serving platters we’ve been fortunate enough to be gifted. I also started peeping around Zarahome (one of my fav places for more affordable finds) and am gushing over these intricate Terracotta plates that scream backyard dinner party to me and these little fruit table linens and cocktail napkins (I mean come on, how cute). And finally, I’m dreaming of the days that I’m back in my own kitchen to start cooking again, and can use this incredible recipe book stand we found.

But until then, it’ll be more Goop kitchen and Matchaful lattés for the foreseeable future….

a quick note - I genuinely share products that I use and enjoy (which is why I also included photos of me with these things). With that, if you do choose to purchase something, I may earn a small commission. Saying this to be transparent and honest (which we need more of in the wellness space). Thank you for supporting me and this page in all it’s endeavors and you can find all the links here on my Shop My too.

Written on my honeymoon cause I’m committed to you girls,

Xo,

Amanda

I started putting this resource list together about a month ago, and I’m soooo happy to finally share it. Some of the questions I get asked most often are, “What books should I read if I’m trying to support my fertility?” or “What hormone tracker do you use/recommend?” So I wanted to create one place where all of my favorite resources could live together.

So as someone who is currently in her supporting-fertility era and has spent the last four years working 1:1 with women who are either trying to get pregnant or are currently pregnant, I like to think I’ve built up a pretty extensive resource list…

We live in a world where many of us no longer have the “village” our mothers and grandmothers once did, and the wisdom that was traditionally passed down can feel harder and harder to find (which is ironic considering there is also information overload).

My hope is that this little corner of the internet can become a modern version of that village - a place where we can share knowledge, experiences, and support with one another.

So I’m sharing it all here: hormone trackers, podcasts, books I’ve found helpful, favorite Instagram accounts, meal delivery services, etc. for the woman who is trying to support her body, her fertility, and her future baby in the best way possible 🤍

I know there are probably countless incredible resources I haven’t discovered yet, so if you have one you love, leave it in the comments so we can keep growing this list together. Otherwise, I hope you find this helpful 🤍

Here’s what you’ll find:

FERTILITY:

• Trusted hormone/ovulation trackers

• Top books and podcasts (specific episodes!)

• Fav Fertility Instagram pages

• Top Prenatal Vitamins

• Other TTC things (think: vetted acupunturists)

PREGNANCY:

• Top pregnancy books and podcasts

• Fav Pregnancy/OBGYN influencers

• Preparing for birth blogs, courses, webinars

• Other Pregnancy things (think: belly oil and pregnancy meal delivery)

Let’s dive in….

Fertility Resources

Hormone Trackers and Ovulation Tools

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And happy Memorial Day weekend 🤍 I’m currently sitting at the airport as I write this, about to head to Italy for my wedding week…which still feels kind of surreal to even type out.

Honestly, I think the thing that has surprised me the most throughout this entire process is how little I actually cared about things being “perfect.” As someone who I think a lot of people would historically describe as a perfectionist, it’s been interesting to watch that melt away in the presence of what actually matters. Especially when it comes to looks.

Yes, of course I want to feel beautiful and confident, but the older I get, the more I realize that confidence has very little to do with aesthetics. It has nothing to do with having the “best” body or the thickest hair, but rather the energy we hold.

A woman who knows who she is, who keeps the promises she makes to herself, who can laugh loudly and own her quirks…that’s the woman who has the most radiating energy in the room…not the one who is trying to shrink herself to fit a mold. And I believe that that kind of confidence and beauty comes only when we feel deeply connected to ourselves. Which inherently means we are also taking steps that makes our body feel healthy and nourished and alive.

Eating well, moving our body, protecting our peace = acts of self respect and love = confidence in ourselves = embodied and beautiful

When we operate from that place, every workout class, supplement, facial or treatment also holds a different energy behind it. It’s no longer coming from punishment or trying to “fix” ourselves, but from a foundation of self-respect and care, and I really do think that changes everything. We can see it on ourselves - how beautiful do you look when you’re happy, nourished, outside, enjoying life (vs. inside, on a screen, fasting and drinking black coffee…).

So with that, below are some of the very specific things I’ve been doing lately to support my “inner glow” as I walk into my wedding, my fertile woman era, summer and this next chapter of life overall 🤍 I know summer can feel intimidating to a lot of woman (“bathing suit season,” more socializing, photographs etc,) so I hope this helps offer a new lens on how to feel your best.

AKA: the 11 simple things you can do now to feel more confident, energized, and beautiful (from the inside out) this summer 👇🏼

1. The Inner Glow Stack ✨

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My mom keeps gently reminding me of something as I think about pregnancy: sometimes, it just takes time.

Everything can be healthy and normal, and still, pregnancy can take time. And as I step into this next chapter, that’s something I’m really sitting with. It took my mom over a year to get pregnant with me, and while it eventually happened, she always says the hardest part was the waiting - those two weeks between trying and testing, and the hope and grief that cycled with each test and each period.

Hearing her talk about that over the years, I believe, made me a better practitioner long before I ever imagined walking through it myself. And now, as I think about pregnancy myself, those conversations are replaying in my mind…not in a bad way, but as a reminder to release timelines and control around this process.

Because even with all my excitement, trust, and joy, if I let myself go there, I can also feel the fear and uncertainty. Even the potential disappointment. Now all of us navigate and enter into this stage of life differently, but for me, I believe God and spirit already know what’s meant for me and I also believe in supporting my body the best I can along the way.

So that’s what I hope to offer you here today. In light of all the swirling feelings, a bit of support and guidance around how to support implantation and navigate that time ahead of a test - yes physically, but also emotionally. We’re told there’s nothing “to do” and to “just wait and see,” and while yes I get where this is coming from, it also just overlooks the emotional and physical reality of what women are actually experiencing during this time. So I’m sharing a little guide on:

• What influences implantation (big emphasis on progesterone here)

• How you can (continue) to nourish your body during this time

• Movement after ovulation/implantation

• What supplements actually make a difference

• And, most importantly, how to support your mind and emotions during this time 🤍 don’t skip this part

How to Support Implantation:

So if this all new to you, then know that implantation typically occurs ~5-7 days after ovulation and during this time, the embryo is essentially attaching into our uterine lining and beginning to communicate hormonally with the body.

Assuming chromosomal normality, for this to happen, we generally need two major things:

• Healthy blood flow + a receptive uterine lining
• Enough progesterone

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Lately I’ve been thinking a lot about the experience of being a woman in her body. Because from the time we are little girls we are taught that our bodies are projects. Be thin but not flat, toned but not “too muscular,” have a thigh gap but also a butt… it’s honestly prettttyyyy ridiculous when you stop and think about the pressure we’re under.

(And then layer in the reality that so much of this pressure is rooted in this creepy pursuit of keeping women looking “young” through the male gaze…and we’ve got a WHOLE other Substack topic.)

Which is why it’s so disheartening to me to see women trying so hard to lose weight while unknowingly slowing down their metabolism (and harming their body) even more in the process.

And as I enter this next portal of my life - wife and hopefully motherhood - I just keep sitting with this: we are WOMEN - strong and beautiful and empowered. And we should honor the body that embraces that.

And yet, so many of us are stuck in this battle of constantly dieting or trying to “eat clean,” only to feel frustrated when the weight isn’t coming down, maybe even blaming ourselves in the process. So here’s what we need to remember:

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It’s May ahhhhh I’m getting married this month!! After a year of planning and waiting, I can’t believe it’s actually almost here. And honestly, I feel very at peace going into it. There’s this narrative of the crazy “bridezilla” and so much pressure on women to “get in the best shape of their lives” leading up to a wedding. And while I understand the stress and emotions that can come with it (and I’ve been very, very lucky to have an amazing mom and wedding planner supporting me through this), I really made it a point to stay focused on what matters most to me: staying rooted in love, connection, and presence.

That’s been my guiding force. It’s what I come back to when I feel pulled by the what I call “distractions” around me whether it’s wedding details, body pressures, or even fertility. That is the anchor. Everything else is just noise.

So this past month has really been about that - bringing in practices that support confidence and inner power. A little extra self-care ahead of the wedding (from lymphatic drainage to acupuncture), and a little extra clarity around hormones (thanks to Mira). Ahead of a big life event, stability is key (my clients know I preach this), so we’ve been leaning into the tried-and-true of what we know already works. And I’m sharing it all with you here….from the exact places I’ve gone where you see results, to the recipes I’ve been eating on repeat 🤍👇🏼

The Gentle “Glow Up”:

So I’m about a month away from my wedding and honestly, I’m really not doing all that much to “prep.” Or at least not in the traditional sense. I want to look and feel confident but not if it is at the cost of depriving myself. I think women are met with this intense pressure to “look their best” for big events (i.e., look their thinnest according to beauty standards), be it wedding or something else, instead of encouraging us to take care of our bodies/minds and letting the rest follow. Because honestly, that’s where real confidence comes from.

Or that’s my philosophy at least. Anywho, I’ve been anchoring into what actually matters: feeling present, grounded, and fully myself that day. And that comes from taking care of myself in a way that feels luxurious, supportive, and energizing.

So a big piece of that has been bodywork and energy work. I just went to Jacqueline Abrisror Acupuncture and wowwww truly… she is a healer. I’ve never experienced such a powerful acupuncture session. I also went to Rhed by Remedy for a massage and will absolutely be going back before the wedding for a little lymphatic drainage.

At home, I’ve been keeping things simple but with intentional steps to give myself a little extra love’n. As a small-lips girl who’s always been intrigued by filler but never quite ready to go there, I’ve been really consistent with a hydrating lip routine - good exfoliation, nourishing oils - and I’ve been obsessed with Primally Pure for this. I also picked up their mineral sunscreen, which has been a staple (and will be throughout the summer)

Hair has been another focus -I got a keratin treatment this month (always at Clean Beauty Lab), and at home I’ve been doing weekly rosemary oil masks, using a non-toxic dry shampoo, and recently started using Rahua’s UV + leave-in conditioner, which I’ve been loving. I’ve also been sleeping with my hair in a loose bun with a silk scrunchie which helps prevent tangles when I wake up (just bought 2 for my sister too).

Annnndddd everything has basically been living in my Parallelle toiletry bag—which, not going to lie, I was fully influenced to buy on the gram but it is so good. I’m packing up all my wedding makeup in it + toiletries for the week. It’s made moving between places (especially being back and forth to Greenwich) feel so much more seamless. And got this extra large jewelry case for all things wedding (would have done the Parallelle but they’re sold out 😭).

For outfits, I’ve been leaning into things that make me feel both confident and comfortable - because that combo when you get it right 🤌🏼🤌🏼🤌🏼 . The Leset Kyto carpenter pants have been such a staple for spring (and nearly impossible to get my hands on), and I’ve also been loving pieces lately from Posse. They focus on slow fashion and sustainability, which makes each piece feel that much more intentional (got this little set + the sweater for my honeymoon)

For skincare, really nothing new. As an acne prone girl, consistency is key. No facials for me leading up to the wedding now. All of this to say…this season hasn’t been about becoming someone new. It’s been about softening into who I already am, taking care of her, and trusting that that version of me is more than enough.

Quick Reference List of Treatments + Spots On The Repertoire Right Now:

• Pilates: Good Day Soho

• Strength Training: ID Hot Yoga (Regina’s class Wednesday/Friday)

• Yoga/Breathwork: Skyting

• Acupuncture: Jacqueline Abrisror

• Massage/Lymphatic: Rhed by Remedy

• Dermatologist: Dr. Nicole Ruth at Weiser Skin

• Keratin: Clean Beauty Lab

• Haircut: Stevie at IGK (great for curly haired gals)

• Nails: Hortus (low-toxic) or Gilded Ritual Japanese Manicure

All Things Hormone Tracking and Flowing:

As you may know, my fiancé and I are very eager to start a family and will be trying very soon!! So I’ve gotten really consistent on my supplement stack - and honestly, could not do it without my supplement case. This is literally from Amazon and is inexpensive but it does the trick. Every Sunday I have a little ritual of setting it up for the week. So my fertility stack right now is:

• Needed Essential prenatals → one of my favs

• CoQ10 + NAC for egg quality

• Magnesium glycinate

• Choline (most days)

• and lactoferrin (almost done)

again, this is what is curated to me based on my context, but I share all my favorite supplements here. It’s also got me really good at staying on top of my water consumption because I’m a baby when it comes to swallowing pills.

Now I know I’ve shared this before but Bink is actually the best water bottle (and they just came out with an insulated one - though I’m a room temp gal). I start my day each morning by filling mine up with some lemon and sipping on it until the afteroon. With that, on my daily Matchaful route, I’ll also pick up a Loonen which is probably THE ONLY bottle water I’ve come to really like the taste of.

Now to best support my hormones + fertility and understand what is happening in my body, I’ve been using Mira for the past few cycles. It’s honestly been really interesting to see my LH spike and how my hormones rise. It’s also been such a great feedback loop to see how things like stress or sleep are impacting my body. We know that cortisol (i.e., stress hormones) will influence ovulation and progesterone. I won’t use it indefinitely, but for right now, it’s been great. If you have missing or irregular periods or are TTC, I highly recommend.

And then for my man, I just tweaked his protocol actually. Elliott is actually very skeptical of supplements, so I went as natural as I could for him. We’ve got him on Rosita cod liver oil for some omega-3s + vitamin D, zinc, and ashwagandha. A great stack for any guy trying to support their fertility.

Everyday Nourishment

I have said it before and I’ll say it again - food is the highest form of self respect. It’s such a mirror for how we care for ourselves and our body. And ahead of TTC and wedding, I’m even more aware of the power of our plate. For that reason, sourcing is so so important to me. I want to be eating high quality meat/fish/eggs/produce, not ones that stem from chaos or suffering. So this last month has had a huge focus on that. And since I’ve been trying to cut down on fish, meat and chicken have been the name of the game.

And I pretty much only get them from 2 places at this point:

• Primal Pastures (use code ROOTS10 for 10% off)

• Hudson and Charles (in NYC)

I’ve been biggggg on their chicken thighs. I’ve been making this recipe on repeat and it’s one of my fav. Otherwise, I’ve also been doing a lot of slow cooked meat or when I’m not cooking, grabbing their slow braised beef from Happier Grocer or Locanut. When we slow cook meat, it helps to break down the connective tissue, making glycine and gelatin more accessible.

I’ve also been loving chicken liver paté as a snack 1-2 x week on crackers. For my NYC gals, Hudson and Charles makes one in house so you don’t have to deal with blending.

I’ve also been loving kneadlove and night owl bread with some eggs for breakfast. Gals, I honestly am so curious about my cravings one day when I’m pregnant, because they come in so hot right now. 3 scrambled eggs with spinach and feta with hot sauce on toast is my JAM. And since eggs are one of the only sources of choline we have in the diet, I’ve been making a big effort with it.

I’ve also been on a major tea kick lately. Hibiscus tea is a natural detox supporter and my fiancé is also big into loose leaf, so we’ve been stepping from this brand quite a bit. I am obsesssedddd with their Fluoride + Chlorine detox one - it honestly just tastes so good. Add a little honey and it’s a key part of my nighttime ritual.

I also think I shared before that because we don’t currently have a home, so cooking has been a little bit more minimal, so I am soooo excited to finally get in our home (updates coming!!!) and get cooking again. For our wedding registry, most of it is around new things I’m day dreaming about for my kitchen - like this stainless steel blender (so no more microplastics when blending my matcha!!) and this kitchenaid mixer and some little decorative options from Zarahome (low key obsessed). Should I do a bigger registry rec? 🤔

Bottom line, life lately has been a lot more of the same - which is exactly how I wanted it to be ahead of the wedding. Nourishing food, energizing practices, soft self care, and staying on top of listening to my body ♥️

a quick note - I genuinely share products that I use and enjoy (which is why I also included photos of me with these things). With that, if you do choose to purchase something, I may earn a small commission. Saying this to be transparent and honest (which we need more of in the wellness space). Thank you for supporting me and this page in all it’s endeavors and you can find all the links here on my Shop My too.

Written in the bathtub with a hair oil mask in,

Xo,

Amanda

So last week I shared that after a couple of subtle changes in my routine, my progesterone started to really pick up….and I got so many questions about what I did

And honestly, these questions are always a little tricky for me to answer because it depends so much on what’s happening in YOUR body. I’ll always do my best to share recs, education and what has helped guide my personal journey, but the reality is: you are so incredibly unique.

“one man’s medicine is another man’s poison”

A bit dramatic…but also so true. We live in a world where on one hand social media makes us think that other people hold OUR answers. You see an influencer thriving on a 10-step, 5:00 a.m. morning routine… but for you, that same routine is anxiety-inducing and exhausting. On the flip side, someone else might say “eat everything in moderation” but if your body needs deeper support, a more structured approach can be essential.

And THEN, when we do try and get more 1:1 support, so many doctors are dismissive, and end up giving cookie cutter advice anyway, never connecting the dots of your puzzle (btw, no blame….there are some amazing doctors out there, but our medical system is just deeply broken right now).

So I’ve been thinking a lot about how to best support you in a way that actually feels personalized (without $$$ or actually diving into 1:1 work). Especially as I take my first real break from client work (to my clients reading this, I appreciate you and am so proud of you 🫶) ahead of my wedding, I wanted to create something that gives you more understanding of your body.

So I put on my Dr. House hat (a true fan over here), and while none of this replaces actual medical care, I do think we’re living in a time where AI can be leveraged in a way that offers some pretty cool insights. So this is a toolkit if you will, a way to get quick and clear answers on your health, and use it as a jumping off point for the rest of your care, where to look next etc.

I created a simple formula (using Claude, my new bff 😏) to help you start connecting those dots and better understand what’s going on in your body.

And honestly, gals it was pretty scary accurate. Obviously, I do this for a living, so I didn’t need to do this on myself; however, when I trialed it out for you all (and on my mom, thanks T), it was very on point….plus a few surprises that I think are worth considering.

The AI Prompt That Helps You Build a Personalized Hormone Protocol

Literally just copy and paste this into Claude and fill out your details:

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So recently someone commented on my Instagram saying that “all this focus on fertility and hormones can actually create more stress” and that I should “just relax” … and it stuck with me.

As a woman, it can sometimes feel IMPOSSIBLE to strike the right balance:

we want to stay informed and proactive, but we also don’t want to hyperfixate or overthink it… all while still healing and moving the needle on our symptoms…..so where is that heck is the middle ground?

So for me, whenever I feel unsure whether something is serving me or not, I come back to one question:

am I doing this out of love or out of fear?

That’s my eternal compass.

When it comes to our body, hormones, fertility, and overall health, how we show up should always always always be rooted in love. A deep care and respect for ourselves…enough to take in information, filter what matters, and adjust our actions accordingly to our context with power and strength.

Because truly, there’s no greater act of self-respect than taking care of your health.

So with that in mind, I want to talk about some lesser-known hormonal disruptors that don’t get enough attention - especially for the woman who feels like she’s doing everything “right” (eating well, moving her body), yet is still dealing with painful periods, skipped ovulation, or breakouts.

Because there are quieter, often overlooked factors that can work against you, making it harder for your efforts to actually land. Now, this isn’t about adding fear or more to your plate, but about shifting your perspective so you can support your body in a way that truly feels effective. The “missing” pieces if you will that often get overlooked (because knowledge = power)

So if you’re dealing with missing or heavy periods, irregular cycles, skipped ovulation, acne, thyroid issues….or a mix of it all… these might be part of the picture and worth actually considering 👇🏼

1. The Salmon You Keep Ordering from Your Fav Restaurant

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This is honestly a hard topic for me to write about. Not because I’m unclear on the research or even how I feel about it, but because I know it’s something a lot of people don’t want to hear.

When people point out the downsides of “natural” drugs (weed, mushrooms, etc.), it’s often taken like an identity attack(… and honestly, that emotional attachment is part of the conversation too)

But at the same time, I really don’t think we can’t talk about fertility, health, hormones, and wellness without also touching on something that has rapidly woven its way into American culture and day to day life.

Because what might feel like a harmless way to “unwind” can be, at best, a dopamine hit to the brain and at worst, a normalized coping tool that’s slowly chipping away at our emotional and physical health.

And let me say: This isn’t about fear or judgment - but about about awareness (and really, zero judgment here).

But if your body starts to rely on something external to regulate your baseline state - your sleep, anxiety, mood, etc. - that’s something that’s always worth paying attention to. No matter how “natural” it is or how long its been around (and more on that too later…)

While cannabis has become normalized (sort of like drinking for our parents generation) it is also quite obvious that the research is pointing to a different story:

So today is going to be a bit more niche, but I want to walk you through

• how marijuana may be a hidden player behind our increasing anxiety

• the fertility x weed connection that no one is really talking about

• why “it’s not addictive” is a myth

• some tips on weaning off and next steps to rebalance your baseline

let’s get into it shall we:

Marijuana May Be Quietly Worsening Your Anxiety

Okay,so know that I understand why people turn to weed. For a lot of us, it feels like the only thing that helps to unwind, or quiet anxiety….and in many ways, it can give you a break from your own mind for just a second. And for someone who has a hard time turning off their brain, when something works - even temporarily - it’s very hard to question it or resist.

But the reality is, I really feel we’ve been sold a lie about weed

“But people have always smoked weed…”

Now you might be thinking: “Okay, but Amanda… my parents, my grandparents… they’ve been smoking forever.”

Yes… and also, not really. At least not like we are today

What so many people don’t realize is that cannabis today is suppppeeerrr different from what earlier generations were using.Back in the 1950s–70s, marijuana typically contained around 1–3% THC. By the early 2000s, that climbed to about 5–6%….Today?

• Flower: 15–35% THC

• Concentrates (vapes, dabs): 60–90% THC

At the same time, CBD - which can help buffer some of THC’s effects - has largely been bred out. So what we’re dealing with now is not just “weed.”
It’s a much more potent, neurologically intense substance, that we don’t understand the impacts of.

But first, we also need to agree that your brain already knows how to calm itself

Your brain already has a built-in system designed to regulate stress, mood, and emotional balance.

One aspect of it is the endocannabinoid system. Your brain produces its own cannabinoids - chemical messengers that bind to receptors like CB1, which are spread throughout your brain and central nervous system. When activated, they help regulate neurotransmitters like GABA (your brain’s natural “brake pedal”) and glutamate.

This system is constantly working in the background to help you:

• recover from stress

• regulate anxiety

• stabilize your mood

• return to baseline after emotional spikes

And it does this with PRECISION people. Your brain releases these compounds in small, targeted bursts to help regulate your emotional context.

→ THC Enters the Chat

Then we introduce cannabis, which contains hundreds of cannabinoids, but the two most relevant are:

• CBD (non-psychoactive)

• THC (the compound that gets you high)

THC is structurally similar to your brain’s natural cannabinoids, so it easily fits into CB1 receptors BUT while your natural cannabinoids bind for seconds whereas THC binds for hours, leading to:

• prolonged changes in neurotransmitter release

• artificial spikes in dopamine

• a sustained alteration in how your brain processes stress and reward

That’s the “high” that so many of us are chasing. And in isolation or as a one-off, it might not seem like a big deal…but the problem is what happens with repeated exposure (which is also less than what most people realize)

The slow rewiring: gray matter, white matter, and decision-making

Over time, frequent THC exposure doesn’t just change how you feel, but it literally changes how your brain is structured. Research has shown measurable changes in both gray matter and white matter in long-term cannabis users.

White matter is made up of axons that connect different brain regions, allowing us to coordinate thoughts, emotions and action, while gray matter is responsible for memory and decision making. It includes the hippocampus (memory), prefrontal cortex (decision making) and the amygdala (emotional processing).

Now grey matter, once impacted, is very, very hard to rebuild. Volume loss in areas like the prefrontal cortex or amygdala is slow and largely hard to reverse….and marijuana plays a role here.

So with chronic use of marijuana (and btw, chronic/heavy use is pretty poorly defined, ranging from ~10 x month or ~100 times in someone’s life), we see:

• Reduced volume in the hippocampus ( worsened memory and learning abilities and even false memories)

• Structural changes in the amygdala (emotional dysregulation)

• Alterations in the prefrontal cortex (poor impulse control and long-term planning)

• Decreased integrity of white matter pathways, meaning slower, less efficient communication between brain regions

When these systems are disrupted, decision-making doesn’t just get “a little worse” but becomes more reactive and less stable. Which is why people who smoke a lot of marijuana often feel stuck in loops of avoidance or procrastination - even when they know what they should be doing.

The anxiety paradox

This is where things really start to turn. While I know so many women that use cannabis to reduce anxiety, research has shown that repeated exposure to THC actually weakens the very system that regulates anxiety in the first place.

Here’s what happens over time as you smoke:

• CB1 receptors begin to downregulate (ie your brain reduces their sensitivity)

• Your natural endocannabinoid production becomes less effective

• The amygdala becomes more reactive, especially in the absence of THC

• Your baseline stress level rises

So instead of helping you manage anxiety, cannabis starts to outsource that function. And eventually, your brain adapts to that outsourcing, which means you feel more anxious without marijuana, your ability to self-regulate decreases, and you start needing more weed to reach the same impacts

Basically, it doesn’t just take the edge off anxiety…it creates anxiety in its absence and a dependence on it to cope.

And the hardest part is that none of this feels obvious in the moment.

In the short term, it does feel like it’s helping. You sleep, your relax, your thoughts slow down, maybe you find things really silly…

But under the surface, the brain is adapting. And because the shift is gradual, most people don’t connect the dots, until all of a sudden: they’re more anxious than they used to be (and maybe being prescribed SSRIs now), it’s harder to focus (so now weed helps them stay “calm”), and their day to day without weed can feel unbearable.

The Fertility x Weed Connection

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My fiancé is getting his blood work done this weekend, and it got me thinking about how little men do/think about when it comes to supporting their health and fertility… and honestly, I don’t blame them.

I mean, there’s not much support out there for men x fertility. Outside of the “protein-maxxing” bros and the “longevity supplement bio-hacking” guys, men’s health isn’t really discussed holistically…like at all. There isn’t really a “male version” of an OBGYN guiding them on what to do, when to do it, and how to prepare (and let’s be honest… sometimes we’re not getting that level of support either).

And yet, we know that men are half of this equation - yet women tend to carry so much of this. We read the books, do the research, track everything, run the labs… and men just do their thing when we tell them to.

But I really believe this isn’t setting us up for success. Sperm health can influence everything from early pregnancy loss and morning sickness to the long-term health of your baby (how crazy is that?). This isn’t just about conception….it’s about the foundation for the family you’re both building.

Which means we need our men to show up 💪🏼

And yes, sometimes… they need a little clarity and a gentle nudge 🤍

So I put together a simple checklist you can share with him - covering what to do, when to do it, and how he can alo support you through this process, too (trust me, this part really matters).

3 Months Out:

Sperm takes about 70–75 days to develop, plus another 2–3 weeks to fully mature… so we’re really looking at a 3-month window where actions matter most. This is when the foundation for the sperm that will be used in creating a baby in a few months!!

The quick reference list 3 months out:

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Happy pink moon 🌙 I’m so happy we’re finally in April 🤍 March felt so long in my opinion…but it also brought a lot of quiet lessons, moments to recenter, and new areas of focus.

I found my way back to meditation, felt a sense of ease I haven’t experienced in a while, and started slowly shifting my wardrobe toward pieces that feel more sustainable aligned with my values. It’s been a really grounding reset.

With that in mind, I’ve been thinking about starting a new little series with you all ✨ I get so many questions about where I shop, what products I’m loving, where my mugs are from, what I’m cooking lately… all the little things. So I thought it could be fun to do a monthly roundup where I share what I’m using, loving, and coming back to again and again.

Let me know what you think of the new series: a curated list of monthly roundups 🤍

Everything I share will reflect what’s happening in my real life right now….pieces of my morning routines, recipe I’m making on repeat, even things I just added to my registry - all through a lens of hormone health, fertility, and overall well-being.

And just to say: I never want this to feel like I’m pushing products on you. You truly don’t need all these things. But my hope is that it offers a little inspiration… so without further ado

Sunrise Rituals:

This past month, I’ve finally found my way back into a rhythm. As we move into full-blown spring, which also happens to hold my wedding (!!!) and the start of us actively trying to get pregnant (!!! x 2) creating rituals rooted in presence and ease is probably my number one priority. So my morning routine has become incredibly important.

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I’m about 5–6 days away from my period, and it has me reflecting on how complex our relationship with our cycle really is.

Right now, I’m in a season where I want my period to come as reassurance that my body is regular before trying to conceive. But in the past, the cramps, breakouts, PMS, etc. made me wish it would never come… and in just a few months when I start. TTC, I can imagine again hoping it doesn’t come.

The same phase, but holding completely different meanings.

Because our period can carry so much: dread, pain, fear, even grief.

And that’s the thing….our period isn’t just about the physical. It’s emotional and layered, and often evolves with us through different seasons of life.

Yet somehow, it’s been reduced to the stereotype of a weepy woman on the couch with a carton of ice cream, waiting it out. And trust me…I get it but also, I want to break that narrative.

Because your period is more than something to “get through.” It’s one of the most powerful markers of your health as a woman. And even deeper than that - with a little reframe and TLC, it’s an opportunity for a monthly reset.

If we zoom out we realize that our cycle is a reflection of everything we’ve accumulated that month - the stress we felt, what we’ve eaten, what we’ve moved through….

And when so many of us are experiencing painful, irregular, or even missing cycles, it’s time to understand how we can tune into what the body is actually saying.

So we’re going to be sharing what our period actually is, how to read the language of symptoms to tell us what is actually going on, and a step by step protocol of how to approach your period so it flows a little more ~easily~

Because it is less about something happening to us, and more about something moving through us.

What actually is the Menstrual Phase?

Our period; aunt flow; moon time 🌝 She comes by many so names but the menstrual phase is literally just that - our bleed. Our period also marks day 1 of our cycle, so when someone asks you “what day did you ovulate” or “how long is your cycle” you technically start counting from the first day of your lat period.

Hormonally, at this stage, we’re at an all time low

Which means that naturally our energy is lower (pst: why it’s called the winter of the body). We go more inward, doing better in spaces of quiet and creativity. This is a normal and natural rhythm with our hormones…but more on that later.

Now I do think we need more of an understanding on what a healthy period is. Because so many of us are unclear on how to understand our bleed. So your period should ideally fit the below:

• Period length (days of bleeding): 3–7 days

• Color: bright red to dark red

• Cramps: none to mild (you shouldn’t need Midol/NSAIDs to get through the day)

• Flow: little to no clotting (clots should be smaller than a quarter)

• Amount of bleeding: <6 pads/tampons x day. Should be able to go 2 hours without soaking through a pad or tampon

• Mood: mild shifts, more tired, increased cravings (but nothing extreme)

And yet, the way it’s portrayed is so one-dimensional. I honestly can’t with the “girl on her period” character in TV shows or movies. We’re reduced to being emotional, irrational, isolated with ice cream and shame. It’s honestly no wonder so many of us feel completely disempowered by our periods and confused about what normal even is. Some signs to keep in mind that your period isn’t optimal and what it might mean

• Painful periods → High estrogen, poor detox, inflammation, endometriosis

• Heavy periods/clots → High estrogen, sluggish liver, endometriosis, fibroids

• Light pink period blood → Low iron, low estrogen/progesterone

• Spotting 2+ days before your period → Low progesterone

• PMS → Estrogen dominance, poor liver clearance, inflammation

• Acne before period → Low progesterone, inflammation

• Headaches, migraines, dizziness → low iron, estrogen sensitivity

Believe it or not, feeling pain during your period, crashing from energy depletion, etc. is not normal, despite being one of the most normalized things as a woman.

Okay So Why Does My Period Hurt? And Suck? And Leave Me Weeping and Craving Chocolate?

There are so many potential reasons as to why a period would suck, but most of itcomes down to excess prostaglandins and inflammation.

Cramps generally are due to these pro-inflammatory chemicals called prostaglandins, which trigger the muscles of the uterus, causing those contractions that help to move the uterine lining out, causing a period. And btw, we need these little guys. This is not something to eliminate….it’s a necessary, intelligent process your body is carrying out every single month.

But when our body produces too many prostaglandins, those contractions can get intense. This is where we see lower back pain, deep pelvic cramping, nausea, headaches, etc….your body essentially shifting into a more inflamed, reactive state during a time that ideally should feel like a release.

So the question becomes less about “why does my period hurt?” and more about “why is my body in a state that’s amplifying this process?”

1. Excess estrogen or poor liver health: More estrogen = a thicker lining = more force to shed = more prostaglandins and more inflammation. The liver is key here, as it processes estrogen so it can be eliminated…so if that pathway is sluggish, estrogen recirculates, and this can also lead to things like PMS. Add in factors like endocrine disruptors, stress, or conditions like endometriosis that further increase estrogen, and this load can build over time.

2. Poor diet: Prostaglandins are made from fatty acids, so the types of fats you consume matter. A diet higher in pro-inflammatory omega-6 fats (like seed oils - dont @ me) can push the body toward producing more inflammatory state.

3. Stress: Stress is a hormonal disruptor, not just a feeling. When cortisol is elevated, it can impact ovulation and lower progesterone levels. Progesterone is calming and anti-inflammatory, so when it drops and estrogen becomes relatively higher, the body shifts toward more inflammation.

4. Poor iron recycling: This is a less talked about but important piece. Iron is essential, but also inflammatory. When it’s not being properly recycled - often due to low vitamin A, copper, or vitamin C - it can contribute to oxidative stress and inflammation. Over time, this can influence estrogen balance too.

Now a lot of this is actually determined by your luteal phase (peep here)

But with all of this in mind, a reframe and a clear understand of how to care for our body is the strongest force we have in this.

The ReFrame: Your Period Is a Monthly Reset

Like a report card…but without the judgment or the sense of pass or fail 😆 but rather, it’s a reflection of everything your body has accumulated over the last month.

This is where everything shifts. Because your period is a monthly reflection of your internal environment. It’s the end result of everything that happened in the weeks leading up to it….how you ate, how you rested, how you moved through stress, how your body processed hormones, how supported your ovulation was.

And when you begin to see it that way, the entire relationship starts to soften. Honestly, as with most things, it’s the movement from

frustration, resentment, victimhood → curiosity and compassion.

And this is where we can zoom out even further….not just to understand what’s happening, but how to care for ourselves during this time.

Because historically, and across cultures, the menstrual cycle wasn’t always viewed through this lens of inconvenience or dysfunction. In many traditions, women rested more during this phase. They stepped away from constant output, sometimes gathering with other women, sometimes turning inward (look up the red tent if you haven’t heard of it). While in more recent history this became distorted through a patriarchal lens that requires seclusion (not what i’m suggesting because just no), there is still wisdom in the origin: this phase was meant to be powerful, slower, intuitive, and inward.

Now, most of us aren’t going to run off to a hut to free bleed with other women (but if you do, please share your story!!!), but you can start to create small moments of release around it. Maybe that looks like journaling and asking yourself: What am I ready to let go of this month? What felt heavy? What do I want to carry forward?

Another fun ritual - paying attention to the moon. Women are cyclical beings, deeply connected to nature (specifically water and the moon) and we can get little bit of intel (if you’re into that) about our bleed and the moon. If your bleed aligns with a full moon, it’s thought to speak to a time of more witchiness, intuition etc; whereas aligning on the new moon is often associated with the mother archetype.

Or maybe it’s as simple as giving yourself permission to rest more, to eat more nourishing foods, to take the pressure off. Because your period is not just a physical event, it’s an opportunity. A built in re-set and return.

Your Period Support Guide

Okay, so if you’re looking for more of a step-by-step how to care for your period - aka: what to eat and do to have an easier cycle…then this is for you

What to Eat On Your Period:

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So I’m about 2–3 cycles out from trying to get pregnant (!!!!)… and also just got potentially diagnosed with PCOS.

Not super surprising given my history - but it did leave me feeling frustrated. Not necessarily at the diagnosis itself, but at how this information didn’t come sooner… and how there’s no real roadmap for how to prepare and support your body before trying to conceive.

Instead, we’re told “come back in a year if you’re not pregnant yet,” overlooking the fact that there are often very real things that could be supported earlier, so you’re not entering this phase in a scramble, without guidance or clarity.

And just to be clear (because we’re not here to fear-monger): most couples will get pregnant within a year. But 1. if there were things we could do to optimize the health of our baby before getting pregnancy, wouldn’t we choose to do it? and 2. for those who end up needing more testing, there’s no reason to go through a year of emotional ups and downs without answers.

Because it’s shocking to me that there is no guidance on what to eat, how to prepare, what supplements to start (or stop) or even when to have certain conversations with your partner, doctor, etc. And while each path is different, I’m sharing the roadmap I wish I had - the one that would’ve saved me hours of research, so much guesswork, and honestly just helped me feel more grounded and supported going into this.

So today, I’m walking you through exactly that: a clear, supportive roadmap of what to focus on 6, 3, and 1 month out from trying to conceive 🤍

6 Months Out:

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Okay so earlier this winter, during my first week in Paris over the holidays, I felt off. Congested, suppperrrr bloated, and exhausted. Like this overwhelming feeling of heaviness. So on a whim, I booked a lymphatic massage (something I don’t typically do) at this super cute little place a few blocks away.

I showed up and quickly realized that no one spoke English, so I wasn’t able to ask many questions or figure out what we were going to do, but alas I was hopeful. Before I knew it, the hour long appt was done and the masseuse had literally only touched my neck and chest.

Having had lymphatic massages before at The Well and The Tox in NYC - where they dry brush and work up and down the entire body - I honestly thought I had just wasted my money.

But a few hours later, something shifted. I felt clearer, lighter, and strangely energized. My digestion came back online almost immediately (always a bit of a struggle post travel), and my period very easily arrived a few days later. The experience sent me down a rabbit hole with lymphatic work, suddenly aware of the subtle, impactful and precise nature of it. Because the truth is:

The lymphatic system may be one of the most overlooked fountains of youth, health, fertility, and vitality.

The lymph system is one of the few areas of our health that relies almost entirely on our lifestyle to move and function.

Now, in the wellness space, I do see lymph getting some more love….andddd I’m also seeing people online who have no idea what they’re doing advertising lymphatic detox massages, intense drainage facials, and also pushing all kinds of gadgets that truthfully, we dont really need.

And btw, I fell for it too - I have so many gua sha tools that have never seen the light of day because I never actually built the habit or routine of supporting my lymph (or really understanding why I should). But things have changed recently, and as I’m preparing for fertility (and trying to clear some high mercury) lymph love is top of mind.

So today is going to be a bit more in the weeds, but I want to walk you through

• what the lymphatic system actually is

• how to tell if yours is stagnant

• why it might be a missing link for hormones + fertility

• how to actually get lymph moving, from my go tools to rituals

• 2 x 5 minute lymphatic routines/massages

let’s get into it shall we

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