ABOUT ME

Hello,

About Me

I’ve spent my career studying how cells behave — how they grow, repair, and communicate.

After earning my Ph.D. in Molecular & Cellular Oncology from George Washington University and completing a postdoctoral fellowship in epigenetics at Columbia, I built my career in precision oncology — helping physicians bring molecular testing and targeted therapies to patients.

But after years in the lab and the corporate world, I realized something was missing. Women — including myself — were exhausted, inflamed, and confused by the flood of health advice that ignored biology, hormones, and the way our bodies change over time.

That’s when I shifted focus from disease to optimization — blending molecular science, nutrition, and lifestyle medicine to help women understand their biology and feel strong, vibrant, and in control again.

Why I Do This

Science first. Simplicity always.

I believe women deserve access to the same level of precision medicine used in oncology — applied to longevity, hormone balance, and daily health.

Through my programs and community, I help women:

Understand how peptides support cellular repair, metabolism, and resilience
Rebuild energy, muscle, and metabolic flexibility through nutrition and strength training
Restore balance in the gut-brain-hormone axis
Track progress using data from tools like Oura, wearables, and labs — and translate it into action

Everything I teach is rooted in research, simplified for real life, and focused on sustainable change — not extremes.

Credentials & Expertise

Ph.D. in Molecular & Cellular Oncology, George Washington University
Postdoctoral Fellowship in Epigenetics, Columbia University
Certified Nutrition Coach (NASM)
Certified Personal Trainer (NASM)
Specialties: Peptides, Genomics, Hormone Balance, Gut Health, and Longevity Optimization

I combine the analytical rigor of a scientist with the empathy of a coach — helping women apply research in ways that actually work in daily life.

Join me on this journey to reclaim your health, energy, and vitality. Together, we can create a sustainable path to well-being—where science meets real-life solutions, and your health is the priority. Let’s thrive together.

NASM-Certified Personal Trainer

NASM-Nutrition Certification

NASM-Women's Fitness Specialist

IIN- Hormone Health

IIN- Gut Health

Strong Formula Certification (Strong Fitness Magazine certified coach)

Chronic inflammation doesn’t happen overnight — and it won’t resolve with one supplement or quick fix. In this video, I break down the four layers of addressing inflammation from the inside out:

Gut health – repairing the intestinal barrier and microbiome balance

Cellular energy – restoring mitochondrial function to reduce oxidative stress

Lifestyle – optimizing sleep, nutrition, and movement patterns

Stress and environment – calming the nervous system and reducing toxin load

When you support all four layers, inflammation naturally comes down and your body can finally shift into repair mode.

For educational purposes only. Not medical advice.#guthealth #inflammationrelief #guthealthmatters #longevity

AHK vs GHK — two copper peptides that look almost identical but act in different ways. GHK-Cu (glycine-histidine-lysine) supports skin repair, collagen, and elasticity, while AHK-Cu (alanine-histidine-lysine) targets the scalp to encourage a healthier environment for hair growth. Both are topical serums bound to copper — gentle biological signals, not magic fixes.

For skin longevity, go with GHK. For scalp and hair support, AHK is your friend.

Educational use only.
#peptideeducation #copperpeptide #skincarepeptides #longevityskincare #copperpeptides #skinbiology #ahkcu #ghkcu #healthoptimization

If you’re new to peptides, this video is for you. I’m Dr. Kristi and after years of studying peptide science, and using them in my own longevity protocols, I’ve seen the same three mistakes over and over – starting too many at once, skipping, baseline, labs, and expecting results without optimizing lifestyle first. Peptides can be powerful, but only when the foundation is right. This is for educational purposes only. #peptideeducation #healthoptimization #longevityscience #biohackingwomen #wellnessjourney

KPV is one of my favorite underrated peptides. It’s a natural fragment of alpha-MSH that helps calm inflammation, stabilize mast cells, and support gut and skin health. I’ve used it personally for gut balance and histamine regulation, and it’s one of the few peptides I consistently rotate for long-term wellness. For educational purposes only — not medical advice.

#peptideeducation #biohackingwomen #guthealth #longevitytips #wellnesstiktok #antiinflammatory #cellularhealth #skinhealth

This study looked at how SLU-PP-332 affects mitochondrial recovery in women after hip surgery — but just to clarify, it was an in-vitro experiment using human muscle cells, not live subjects. Still, it’s fascinating early data showing how this molecule might support cellular energy and repair. For educational use only. #biohackingwomen #cellularhealth #peptideeducation #mitochondrialhealth

New frontier in cellular energy. Researchers are studying SS-31, MOTS-c, and SLU-PP-332 for their potential to restore mitochondrial efficiency and boost energy. For educational use only.

Peptides are cellular messengers. As we age, those signals fade — just like hormones do. Supporting them is about restoring balance, not chasing youth.

his tiny copper peptide is one of the most powerful tools for reversing visible and cellular signs of aging. Studies show GHK-Cu can activate hundreds of genes linked to repair, collagen synthesis, and inflammation control — literally helping your skin and cells act younger. Whether used topically or in peptide-based skincare, it’s a cornerstone for anyone serious about graceful aging and longevity.

#antiaging #looksmax #aginggracefully #beauty #glowup

If I had to pick just one, it’d be between these two next-gen metabolic peptides. Both are being studied for how they support energy balance and healthy aging — for educational purposes only, not medical advice.

#peptideeducation #biohacking #metabolichealth #longevityscience #glowup

Ever hit that wall after a stressful period and wonder why you can’t bounce back? It’s not just burnout — it’s your mitochondria asking for a reset. Here’s how stress drains cellular energy and what you can do to rebuild from the inside out. #cellularhealth #HealthyLifestyle #ageless #WellnessJourney #healthyaging

What if your skin isn’t aging from the outside in—but from the inside out? Here’s how mitochondrial health, peptides like GHK-Cu and SS-31, and daily habits like red light and protein support can literally change how your skin ages. #looksmax #beauty #skincare #glowup #beautytok

Mitochondrial peptides like MOTS-c and Humanin are signaling molecules, some encoded by the mitochondrial genome, meaning the body can activate them under stress to boost resilience and energy regulation. Supplements like CoQ10, NAD+ precursors, and Urolithin A act as cofactors, fueling energy metabolism and supporting mitochondrial repair. Learn the key differences between peptides and supplements for cellular health, longevity, and performance.

I work in cancer genomics, studying how tumors evolve and how we detect them. That background is exactly why I became interested in longevity science and peptides. The same pathways I study in cancer—cellular signaling, mitochondrial health, inflammation, and DNA repair—are also central to aging. Now I use my scientific lens to explore how peptides and hormones might support resilience and healthspan. #longevityscience #healthoptimization
#peptides

Thymosin alpha-1 is a thymus-derived peptide studied for immune modulation, viral infections, cancer support, and as a vaccine adjuvant. Approved in 35+ countries, it helps regulate T cells, balance inflammation, and protect against infections. Most research is in immunocompromised patients, making it one of the most studied immune peptides in medicine and longevity science.

GHK-Cu peptide, copper peptide, wound healing, topical application, collagen, angiogenesis, skin repair, tissue remodeling
References: PubMed 8227353, 10383745, 14648529, 17083573, 16847171, 28370978, 20721598

Excited to share my new partnership with BioLongevity labs. Links in bio

Cortisol, insulin, and growth hormone form the “next tier” of hormones that control stress, metabolism, and recovery. Here’s why they matter.

Hormones are the foundation. If testosterone, estrogen, and progesterone aren’t dialed in, nothing else—peptides, supplements, or lifestyle hacks—will work as well as they could.

After summer sun and travel, skin needs repair. GHK-Cu supports collagen and renewal, while peptide stacks like GLOW or KLOW add deeper repair and anti-inflammatory benefits. A science-based way to reset your skin this fall. For educational purposes only. #skinhealth #biohackingwomen #peptideeducation #ghkcu #glow

Not all peptides are for weight loss, and not all need to be cycled. Let’s separate science from hype. Follow for more peptide education. #biohackingwomen #peptideeducation #healthoptimization #longevityscience

I went from studying cancer genomics in the lab to exploring how peptides might help us optimize healthspan. Here’s why I made the shift—and why I think prevention and optimization deserve as much attention as treatment. #biohackingwomen #peptideeducation #healthoptimization

What if you could flip a genetic switch that mimics endurance training? That’s exactly what researchers are testing with SLU-PP-332. Still early, but fascinating science.

Ipamorelin is often called the “clean” growth hormone secretagogue—but what does that actually mean? I break down what it is, how it works, and what the research shows so far. Educational only, not medical advice.

#peptideeducation #biohackingwomen #wellnessoptimization #longevityscience #healthoptimization #peptidescience

Scientists are testing mRNA vaccines designed to train the immune system to fight cancer. Early trials in melanoma, lung, and pancreatic cancers are showing promise, especially when combined with immunotherapy. Still in research, but this could be a powerful shift in oncology. Educational only, not medical advice.

#cancerresearch #oncology #biohackingwomen #healthoptimization #peptideeducation #longevityscience #futureofmedicine

A diabetes drug that extended lifespan in mice is now being discussed on longevity sites. Here’s what the science actually shows, why results were sex-specific, and my take on whether it’s worth considering. I break down the details further in my Substack. For educational purposes only.

#longevityscience #biohackingwomen #peptideeducation #healthoptimization #agingresearch #wellnesstips #metabolichealth

The Interventions Testing Program (ITP) has identified compounds that extend lifespan in mice—but here’s the twist: most of them only work in one sex. Rapamycin, acarbose, canagliflozin, 17α-estradiol, glycine… all show sex-specific effects. These results are in animals, not humans, but they point to the key pathways that shape aging. I break this down even more in my Substack.

#biohackingwomen #peptideeducation #healthoptimization #longevityscience #agingresearch

Tesamorelin is one of the few FDA-approved peptides with real human data behind it—and it’s not just for visceral fat. In this video, I break down what it does, who might benefit, and what side effects to watch for—especially if you’re histamine-sensitive like me. From muscle preservation to possible brain health benefits, Tesamorelin is worth understanding if you’re looking to age strong and lean.

#Tesamorelin #PeptideTherapy #WomenOver40 #MetabolicHealth #VisceralFat #BiohackingWomen #MusclePreservation #LongevityTools #PerimenopauseSupport #GHPeptides #HormoneHealth #HighPerformanceAging

What Is BPC-157? The Healing Peptide Everyone’s Talking About

BPC-157 is one of the most talked-about peptides in the wellness and performance world. But what does the science actually say? In this video, I break down what BPC-157 is, what it’s used for, and what the preclinical data shows—especially around gut repair, tendon healing, and inflammation. Spoiler: no human trials yet.
#peptides #bpc157 #guthealth #injuryrecovery #peptidehealing #peptidetherapy #wellnesstips #biohacking #tendonhealing #inflammationrelief #drkristi #longevity

Peptides I Recommend for Women 40+
Because aging well requires more than good genes and green smoothies.

This is how I build peptide stacks (and support molecules like NAD⁺) for women navigating gut issues, hormone shifts, fat loss resistance, and brain fog in their 40s and 50s.

These aren’t “injectables for bodybuilders.”
They’re cellular support tools for modern longevity — backed by research, personalized to your labs, and layered with strength training, nutrition, and lifestyle.

💉 BPC-157 for gut + joints
💪 Tesamorelin/Sermorelin for fat loss + recovery
🧬 GHK-Cu for skin + hair
🧠 GLP-1s for metabolic reset
⚡ NAD⁺ for energy, repair + targeting all 12 Hallmarks of Aging

Want to see how I stack these based on labs, lifestyle, and goals?
📥 DM me “PEPTIDE STACK” and I’ll send over my sample protocol + weekly tracker.

#PeptideTherapy #WomenOver40Wellness #GHKCu #GLP1Journey #NAD+ #LongevityStack #HallmarksOfAging #BodyRecomposition #PerimenopauseSupport #HealthyAging

Want to age well? Start here.👇

The real root of fatigue, stubborn weight gain, hormone imbalances, and poor recovery isn’t just aging… it’s how your body is aging at the cellular level.

In 2023, scientists updated the now-famous “Hallmarks of Aging” paper to reflect 12 core biological processes that drive age-related decline.
These hallmarks include things like mitochondrial dysfunction, stem cell exhaustion, impaired nutrient sensing, and even gut barrier breakdown.

✨ The good news? We can influence them.

Every gut-hormone-longevity protocol I design is built to target these 5 core hallmarks — using peptides, nutrient timing, red light therapy, functional testing, and epigenetic tools like NAD⁺, which plays a role in all 12 hallmarks.

You don’t need guesswork.
You need strategy.
This is how we build it.

👉 Save this post and DM me “LONGEVITY” to get my free tracker

#HallmarksOfAging #LongevityStack #PerimenopauseHealth #WomenOver40Wellness #PeptideTherapy #MitochondrialHealth #GutHormoneReset #NADplus #HealthyAgingStrategy #GLP1Protocol #RedLightTherapy #BiohackingWomen

✨ Your daily habits shape your future self—at the genetic level.

Aging isn’t just about time passing—it’s about how your genes respond to your lifestyle. The good news? You have control.

Here are 5 daily habits that can turn on your longevity genes and help you age stronger, healthier, and more vibrant:

☀️ Morning Sunlight → Regulates circadian rhythm & stress response
🏋️‍♀️ Strength Training → Activates genes for metabolism & muscle health
🧘‍♀️ Breathwork & Meditation → Turns off stress-related genes
😴 Quality Sleep → Repairs cells & supports healthy aging
🍵 Polyphenol-Rich Foods → Supports healthy gene expression

Small, consistent actions matter more than perfection. What’s one longevity habit you’re working on right now? Drop it below! 👇

#Epigenetics #Longevity #HealthyAging #DailyHabits
#MindBodyHealth #PerimenopauseWellness #SelfCareTips #HealthyAging #HolisticHealth

The goal isn’t just to add years to your life — it’s to add life to your years. Longevity science teaches us that your mitochondria, hormones, and gut microbiome are in constant dialogue. When you nourish one, you support them all.

#Longevity #HormoneHealth #Perimenopause

✨ 5 ways I use ChatGPT to optimize my health ✨

From custom meal plans and supplement stacks to training splits and peptide protocols — I’ve been using ChatGPT as my behind-the-scenes wellness assistant.

In this post, I’m sharing the exact prompts I use to:
✅ Plan my meals around macros & training
✅ Build supplement stacks for energy & sleep
✅ Customize my strength training (hello glutes + shoulders)
✅ Align peptide use with my hormone rhythm
✅ Make sense of labs & genetic data

Whether you’re in perimenopause or just want to feel more in control of your health — these prompts are game changers. 💥

📌 Save this post to use later
🧠 Try one of the prompts and tag me if you do!
📝 Full breakdown now live on Substack.

#ChatGPTforHealth #WomensHealthCoach #PerimenopauseWellness #SmartWellness #BiohackingWomen #HormoneHealth #StrengthTrainingForWomen #HealthTech #AIbiohacking

🧬 Feeling hungry all the time—even when you’re doing everything “right”?
You might be dealing with low leptin, especially if you’re in perimenopause.

Leptin is your satiety hormone. It signals to your brain that your body has enough energy on board to function, move, and feel balanced. But in perimenopause, leptin can take a hit—even if you're gaining fat or eating well.

👉 Here’s why:
✅ Estrogen fluctuations disrupt leptin signaling
✅ Chronic stress or under-eating lowers leptin output
✅ Thyroid slows down, lowering active T3 (which leptin depends on)
✅ Muscle loss and poor sleep impair leptin sensitivity
✅ Too much cardio and not enough strength training make it worse

🧪 Want to test for it? Ask your provider for:

Fasting leptin blood test
Free T3, T4, and TSH
Estradiol, FSH, LH
Cortisol (saliva or serum AM)
hs-CRP to assess inflammation

If your leptin is below ~4 ng/mL, especially alongside fatigue, cravings, or weight plateaus, that’s your clue.

💡 Lifestyle shifts that support leptin:
✨ Reverse diet out of long-term restriction
✨ Include 1–2 refeed or higher-carb days weekly
✨ Prioritize 7–9 hours of sleep
✨ Build muscle to improve hormone sensitivity
✨ Cut back on cardio overload
✨ Reduce stress (yes, your nervous system matters too)
✨ Eat balanced, whole food meals with healthy fats + fiber

🌸 Leptin isn’t just about fat—it’s about hormone harmony.
If your appetite, energy, or results feel out of sync, this might be your missing link.

🔍 Want to go deeper?
Check out my latest post on Substack where I break this down with lab ranges, food strategies, and ways to rebuild your metabolic resilience during perimenopause.

🖤 Save + share this if you’ve ever felt like your body’s not listening. You’re not broken. You’re just missing the full picture.

#Leptin #PerimenopauseSupport #MetabolicHealth #WomensHealth #HormoneBalance #PerimenopauseNutrition #ReverseDieting #FatLossOver40

🚨 Is Your Visceral Fat Putting You at Risk? 🚨

Not all fat is created equal—visceral fat is the deep belly fat stored around your liver, pancreas, and intestines, and it’s one of the biggest predictors of metabolic disease, insulin resistance, and inflammation. 😬

I recently checked my BIA scale, and my visceral fat is at 7—which is in the healthy range (1-9). So what does that mean? 🤔

📊 Visceral Fat Ranges (BIA Scale):
✅ 1-9: Healthy/Low Risk
⚠️ 10-14: Moderate Risk (Metabolic issues may start)
🚨 15+: High Risk (Linked to diabetes, heart disease, and hormone imbalances)

Even if you’re not overweight, high visceral fat can still be a problem! Unlike subcutaneous fat, this hidden fat is hormonally active—raising cortisol, disrupting insulin, and increasing inflammation.

💡 The Good News? You Can Reduce It!
🔹 Strength Train – Muscle burns fat & improves metabolism
🔹 Eat More Protein & Fiber – Supports gut & hormone health
🔹 Manage Stress & Sleep – High cortisol = more visceral fat storage
🔹 Prioritize Liver Detoxification – Cruciferous veggies, flaxseeds, turmeric

Your scale weight doesn’t tell the whole story—but visceral fat are one way to measure hidden health risks. 💯 Check yours, and if it’s creeping up, it’s time to focus on metabolic health!

➡️ Have you ever checked your visceral fat? Drop a comment below! 👇💬

#VisceralFat #MetabolicHealth #PerimenopauseHealth #BellyFat #HealthyAging

I just finished reading The XX Brain 🧠 and wow—what a revelation for women who want to understand how their brains work! ⭐️⭐️⭐️⭐️⭐️This book isn’t just another self-help title; it’s a deep dive into the neuroscience of the female brain, explaining in clear, accessible language how our unique biology influences everything from decision-making to memory and hormone balance.

One of the standout aspects of The XX Brain is its emphasis on hormone health. The author brilliantly breaks down how fluctuations in estrogen and other hormones can shape our brain function, mood, and overall cognitive health. For anyone curious about the science behind how our bodies and minds interact—especially as we age—this book offers an indispensable guide.

I particularly appreciated how the book connects the dots between lifestyle choices and brain health. It covers everything from nutrition and exercise to sleep and stress management, showing that small, informed changes can lead to big improvements in how we feel and think. Whether you’re a neuroscience buff or someone just looking to live a healthier, more vibrant life, the insights in this book are both empowering and actionable.

✨It’s a must-read for every woman who wants to optimize her brain health and understand the science behind the changes we experience as we grow older. The blend of rigorous research and practical advice makes this book not only fascinating but also incredibly relevant for today’s woman.

If you’re ready to dive into the intricacies of your own brain 🧠 and learn how to harness its full potential, this book is a game changer!

📢 Your gut can transform in just 30 days! 🚀

A healthy gut means better digestion, glowing skin, steady energy, and balanced hormones. Here’s how to reset it:

✨ Eat 30+ plant foods weekly
✨ Prioritize probiotic & prebiotic foods
✨ Minimize processed foods & sugar
✨ Stay hydrated (8+ cups/day)
✨ Reduce stress (breathwork, nature)
✨ Optimize sleep (7-9 hrs/night)
✨ Move daily (walk, yoga, strength)
✨ Support detox (cruciferous veggies, lemon water)

🔄 Small changes = BIG gut health shifts! Which of these will you start today? Drop a 🌿 below! 👇

#GutHealth #MicrobiomeReset #HealthyGutJourney

🦠 Your gut is home to 100 TRILLION microbes! 🤯

This tiny ecosystem inside you influences:
💡 Digestion & nutrient absorption
💡 Immunity (70% of your immune system is in your gut!)
💡 Mood & brain health (hello, gut-brain axis!)
💡 Metabolism & weight regulation

Your gut is your second brain—nourish it, and it will take care of you. 🌱

👉 Drop a 🦠 if you're ready to learn more about your microbiome!

#GutHealth #MicrobiomeMatters #HealthyGutJourney

Your genes aren’t your destiny—your daily choices are. 🧬✨ The food you eat, how you move, sleep, and manage stress all influence gene expression, shaping your health, metabolism, and even longevity.

Fuel your body with foods that send the right signals:
🥦 Cruciferous veggies (detox + DNA repair)
🍵 Green tea (metabolism + longevity)
🐟 Fatty fish (anti-inflammatory genes)
🌿 Turmeric (aging + inflammation)
🍓 Berries (oxidative stress defense)

Every bite is a message to your genes—make it a good one. 💡 What’s on your plate today? 👇

#Epigenetics #FoodAsMedicine #HealthyAging

Happy anniversary to my husband, my rock, and my best friend. Through every adventure, every challenge, and every beautiful moment, there’s no one else I’d rather navigate life with. Cheers to another year of love, laughter, and endless memories together! ❤️ #AnniversaryLove #MyForever

🧬 Your genes are listening to every bite you take. But here’s the good news—you get to decide what message you’re sending.

There are no “good” or “bad” foods—just choices that either support your health or work against it over time. It’s not about restriction; it’s about empowerment—understanding that what we eat most of the time has a bigger impact than any single meal.

One burger or glass of wine won’t derail your health, just like one salad won’t fix it. It’s the daily choices that shape our gene expression, metabolism, and longevity.

🔬 Foods that support longevity & optimal gene expression:
🥦 Cruciferous veggies → Detox & DNA repair
🍵 Green tea → Metabolism & anti-aging genes
🐟 Omega-3-rich fish → Anti-inflammatory gene activation
🌿 Turmeric → Cellular protection & inflammation control
🍓 Polyphenol-rich berries → Supports healthy aging

This isn’t about perfection—it’s about nourishing your body in a way that feels good, supports your goals, and helps you thrive. 💛

What’s one food you love that supports your long-term health? Drop it below! 👇✨

#Epigenetics #FoodAsMedicine #HealthyAging #Longevity

🚀 Feeling low on energy? Struggling with fatigue and brain fog? Aging doesn’t have to slow you down!

These 4 powerhouse supplements—NAD⁺, Glutathione, Urolithin A, and NAC—are game-changers for boosting mitochondrial health, detoxing your cells, and optimizing longevity.

Swipe through to learn what they do, how they work, and which one might be best for you! 🔬✨

💡 Want a deeper dive? I break it all down in my latest blog post, including detailed supplement recommendations, what to look for in a high-quality product, and how to create the best longevity stack.

📲 Head to www.kristisawicki.com/blog for the full breakdown!

💬 Have you tried any of these? Drop a 🔥 in the comments if you’re ready to take your energy to the next level!

#Longevity #MitochondrialHealth #HealthyAging #EnergyBoost #FunctionalMedicine #Biohacking #CellularHealth #WomensHealth #SupplementsForLongevity

🌿 I know you’ve heard it before... but let’s talk about stress & perimenopause. 🌿

Everyone tells you to “reduce stress,” but I get it—life is busy, responsibilities pile up, and slowing down feels impossible. I used to think the same... until my body forced me to listen.

Last year, I faced a major health challenge that was a wake-up call. I was juggling too much, pushing through, and ignoring the signs my body was giving me—until I couldn’t anymore. It was then I realized that stress wasn’t just mental; it was affecting my hormones, my gut health, my energy levels, and even my ability to show up as my best self.

This year, I encourage you to make stress management a true priority, not just another item on your to-do list. Here’s what I’ve learned:

✨ Stress impacts everything – from your hormones to your digestion to your sleep quality.
✨ Rest isn’t a luxury; it’s a necessity – deep breathing, gentle movement, and mindful pauses can reset your nervous system.
✨ Boundaries are self-care – saying no and creating space for yourself is essential for long-term wellness.

Since slowing down and making stress reduction a non-negotiable, I’ve seen real changes in my health—better digestion, more stable energy, and fewer hormone-related symptoms. And I want that for you, too.

Let this be the year you truly commit to prioritizing yourself. Your health is worth it. 💜

What’s one way you can slow down today? Let me know in the comments. 👇

#PerimenopauseHealth #StressReduction #HormoneBalance #GutHealth #HealthyAging #HolisticWellness #WomenOver40 #MindBodyBalance #SelfCareForWomen

Your gut microbiome plays a critical role in:

🔄 Metabolizing hormones – especially estrogen.
🌿 Regulating inflammation – key for hormonal balance.
⚡ Supporting energy levels – by improving nutrient absorption.

If you’re experiencing bloating, mood swings, or stubborn weight gain, it might be time to focus on your gut! Here’s where to start:

1️⃣ Add fermented foods: Sauerkraut, kimchi, and kefir support a diverse microbiome.
2️⃣ Prioritize fiber: 25-35g daily keeps your gut happy and hormones balanced.
3️⃣ Stay hydrated: Water helps flush toxins and support digestion.
4️⃣ Consider seed cycling: A natural way to support hormonal fluctuations.

Gut health = Hormone health = Vibrant YOU! 💖

#GutHormoneConnection #HealthyGut #PerimenopauseSupport #HormoneHealth #WellnessForWomen

🔥 Sweat Your Way to Better Health: The Science-Backed Benefits of Sauna 🔥

Did you know that regular sauna use isn’t just about relaxation? It’s a powerful tool for hormonal balance, gut health, and longevity.

Here’s how stepping into the heat can support your body:

🌿 Hormone Regulation:
Saunas can help lower cortisol (your stress hormone), promoting better sleep, balanced blood sugar, and improved energy levels. A more balanced stress response supports hormonal harmony, especially during perimenopause.

🦠 Gut Health Boost:
Heat therapy has been shown to enhance circulation and reduce inflammation, creating an optimal environment for a thriving gut microbiome. Sweating also aids in detoxification, helping to remove toxins that may disrupt digestion and hormonal balance.

❤️ Cardiovascular & Longevity Benefits:
Regular sauna sessions can improve heart health, lower blood pressure, and even mimic some of the effects of exercise—helping to support metabolic function and longevity.

💧 Detoxification:
Sweating helps flush out toxins and supports the liver’s natural detox pathways—key for optimal estrogen metabolism and overall hormone health.

✨ Skin Health & Recovery:
Increased circulation from heat therapy nourishes the skin, promotes collagen production, and aids in muscle recovery after workouts.

Pro Tip: Start with 10-15 minute sessions, stay hydrated, and pair your sauna time with mineral-rich water for optimal results!

Have you tried sauna therapy? Let me know your experience below! 👇

#HormoneHealth #GutHealing #SaunaBenefits #DetoxYourBody #PerimenopauseSupport #HealthyAging #HolisticWellness #SweatForHealth

Thriving Through Perimenopause with Mind-Body Practices

Perimenopause isn’t just about physical changes—it’s a time to nurture the mind and body. 🌿💆‍♀️

Incorporating mind-body practices can help reduce stress, balance hormones, and improve overall well-being. My favorites include:

🧘‍♀️ Somatic yoga: Helps release tension and restore balance.
🌬 Breathwork & Sound Baths: Supports the nervous system and lowers cortisol.
🕰 Time in nature: Grounds you and enhances mental clarity.
🙏 Gratitude journaling: Shifts focus to the positive and reduces anxiety.

Perimenopause is a season of transformation—let’s embrace it with self-compassion and mindful practices. 💕

#MindBodyHealth #PerimenopauseWellness #SelfCareTips #HealthyAging #HolisticHealth

✨ Hormonal balance isn’t about perfection—it’s about harmony. ✨

During perimenopause, fluctuating hormones like estrogen and progesterone can lead to symptoms such as bloating, fatigue, and mood swings. But here’s the good news: small, consistent lifestyle changes can make a BIG difference!

Try these science-backed strategies to support hormonal balance naturally:

🥗 Fuel with whole foods: Prioritize fiber-rich veggies, healthy fats, and quality protein.
🏃‍♀️ Move your body daily: Strength training + gentle movement (like walking or yoga) can help regulate hormones.
🛌 Prioritize sleep: Aim for 7-9 hours to support cortisol balance and overall well-being.
🧘‍♀️ Manage stress: Breathwork, meditation, and self-care routines can help regulate the nervous system.

Your body is wise—let’s work with it, not against it. 💜

#PerimenopauseHealth #HormoneBalance #WomensWellness #GutHealth #BalancedLiving

2024 is a wrap. It certainly had its ups and downs and I’m ready to close this chapter and write a new one.

Setbacks happen to everyone—and this year, I’ve had my share. 🙃

When it comes to fitness, I gained about 10% body fat and lost 5% of the muscle I spent the past two years building. At first, it was tough to accept, but I’ve realized these moments are part of the journey. They teach us, guide us, and (eventually) push us forward.

In 2022, I earned my nutrition coaching and personal training certifications and dove headfirst into understanding macros, building muscle, and body recomposition. This year, life gave me a new challenge: gut health issues. Instead of letting it hold me back, I embraced it as another learning opportunity, enrolling in gut and hormone health coaching courses. 🧠💡

Now, as 2025 approaches (and my 50th birthday in October! 🎉), I feel like I’m starting fresh—a blank canvas. But this time, I have all the tools, knowledge, and resilience I’ve gained over the years. I’m excited to combine everything I’ve learned and build the healthiest, strongest version of myself yet.

For the first time in a long time, I’m genuinely looking forward to what’s ahead. ✨

Here’s to growth, learning, and never giving up. 💪

#FitnessJourney #GutHealth #PersonalGrowth #ExcitedForTheFuture

This month, I’ve been exploring the “To Be Magnetic” Authenticity Challenge, and one of the most powerful exercises has been uncovering my Authentic Code—the core values that define who I truly am.

My Authentic Code:
1️⃣ Personal Well-Being & Self-Care: Honoring my body and mind through rest, nourishment, and mindfulness practices.
2️⃣ Creativity & Exploration: Staying curious, traveling, exploring new ideas, and learning new things.
3️⃣ Relationships & Family: Deepening connections with the people I love and nurturing meaningful relationships.
4️⃣ Career, Purpose & Personal Development: Growing as a person, pursuing my passions, and contributing to the world in meaningful ways.

Why This Matters:
Living in alignment with these values is like having a life compass. It helps me manifest what I truly desire and make decisions that reflect my truest self.

For me, this means:
✨ Prioritizing self-care and mindfulness to create space for inspiration.
✨ Staying curious and exploring new paths that bring joy and growth.
✨ Deepening relationships with intention and love.
✨ Focusing on meaningful work that lights me up and serves others.

How This Shapes 2025:
As I enter the new year, my Authentic Code will guide me to prioritize what truly matters: self-care, exploration, meaningful relationships, and purpose-driven work.

✨ Here’s to a year of living authentically and manifesting intentionally! 🌸

What would your Authentic Code look like? Let’s inspire each other—share below! 💖👇

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