Ever feel like there’s a dark cloud hanging over someone’s head?
Not just a bad day or a rough week… but one thing after another?
Not just a bad day or a rough week… but one thing after another?
Lately, I’ve seen a couple people in my life walking through exactly that.
Setback after setback.
Disappointment after disappointment.
And despite it all, they just keep pushing forward — heads down, trying to outrun the storm.
Setback after setback.
Disappointment after disappointment.
And despite it all, they just keep pushing forward — heads down, trying to outrun the storm.
And it’s reminded me so much of myself in 2020.
🚨 When Life Keeps Yelling “Slow Down”
Back then, I didn’t listen.
I ignored the small nudges, brushed off the red flags, and kept moving forward — even when I knew something felt off.
I ignored the small nudges, brushed off the red flags, and kept moving forward — even when I knew something felt off.
And then, like clockwork:
❌ My body gave out
❌ Things started falling apart
❌ One roadblock after another showed up
❌ My body gave out
❌ Things started falling apart
❌ One roadblock after another showed up
Looking back, it wasn’t just bad luck.
It was life trying to get my attention.
It was life trying to get my attention.
I was pushing past my limits. Living out of alignment. Staying in places and patterns that weren’t healthy. And eventually, the universe forced me to stop.
💭 Why Don’t We Listen Sooner?
Why is it that we keep going — even when everything in us (and around us) is telling us to pause?
Is it fear of change?
Is it the belief that we’re not worthy of something better?
Or maybe it’s just the comfort of the familiar, even when the familiar is exhausting.
Is it the belief that we’re not worthy of something better?
Or maybe it’s just the comfort of the familiar, even when the familiar is exhausting.
Sometimes I wonder:
Are we afraid of what’s on the other side of the slowdown?
What we’ll have to face… or leave behind?
Are we afraid of what’s on the other side of the slowdown?
What we’ll have to face… or leave behind?
Because here’s what I learned when I was finally still enough to listen:
I was on the wrong track.
I had outgrown the old version of my life.
And the people, places, and roles that once felt safe were now keeping me small.
I had outgrown the old version of my life.
And the people, places, and roles that once felt safe were now keeping me small.
It wasn’t until I stopped that I could hear what life had been trying to tell me all along.
🌱 The Redirection Might Be a Rescue
If you’re in a season where everything feels heavy, where things keep falling apart no matter how hard you try — maybe it’s not punishment.
Maybe it’s protection.
Maybe it’s a holy pause.
Maybe the universe has your back… and it’s trying to redirect you toward something better.
Maybe it’s protection.
Maybe it’s a holy pause.
Maybe the universe has your back… and it’s trying to redirect you toward something better.
But the question is:
Are you willing to listen?
Are you willing to listen?
💡 Try This for Your Reset
Take 5 minutes today and ask yourself:
- What’s not working that I’ve been trying to force?
- Where might I be out of alignment?
- If I slowed down, what truth might finally rise to the surface?
You don’t need to figure it all out today.
But awareness is the first step toward realignment.
But awareness is the first step toward realignment.
📩 If you’re navigating a season of redirection, burnout, or uncertainty — I’ve been there.
I’d love to share what helped me reset my health, my mindset, and my path — naturally and sustainably.
Just reply or reach out. You don’t have to do this alone.
Rachel xoxo
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I got sick recently.
Nothing major — just one of those slow-down-or-your-body-will-make-you kind of sick.
And even though I knew I needed to rest, I still caught myself doing it...
Trying to power through.
Feeling guilty about what I wasn’t doing.
Wondering if I’d “earned” the right to lay down, cancel plans, and do nothing.
Feeling guilty about what I wasn’t doing.
Wondering if I’d “earned” the right to lay down, cancel plans, and do nothing.
Sound familiar?
It hit me like a second wave of symptoms:
Rest is not something we have to earn.
You don’t have to prove you’re worthy of slowing down.
Rest is not something we have to earn.
You don’t have to prove you’re worthy of slowing down.
🧠 Why Rest Feels So Hard
For so many of us — especially women — rest feels like a luxury.
We’ve been taught that productivity equals value.
That if we’re not doing, helping, or moving, we’re falling behind.
We’ve been taught that productivity equals value.
That if we’re not doing, helping, or moving, we’re falling behind.
But the truth is: you are not a machine.
You are a living, breathing human being with a body that heals only when it slows down.
Rest is not laziness. It’s biology.
You are a living, breathing human being with a body that heals only when it slows down.
Rest is not laziness. It’s biology.
When we deny ourselves rest, here’s what we’re also denying:
- Proper immune function
- Blood sugar regulation
- Hormonal balance
- Nervous system recovery
- Emotional processing
- And basic dignity
You don’t need to wait until your body breaks down to give it what it’s been asking for.
💬 Who Needs to Hear This?
If you’re in a season where your energy is low, your motivation is scattered, or your body is asking for a break — listen to it.
You don’t need to do one more thing to be “deserving” of rest.
You already are.
You already are.
Whether you're recovering from an illness, emotional stress, or just burnout from life, this is your permission slip:
✨ You can stop proving. You can just rest.
✨ You can stop proving. You can just rest.
💡 Try This for Your Own Reset
Take 5 minutes today and ask yourself:
What would rest look like for me right now?
What would rest look like for me right now?
Then actually do it — even if it’s 10 quiet minutes on the couch, a nap, or canceling something that’s too much.
Sometimes healing doesn’t look like green smoothies and supplements.
Sometimes it looks like lying down and not apologizing for it.
Sometimes it looks like lying down and not apologizing for it.
📩 Want to learn how I support my body gently — especially in seasons of stress or recovery?
Just message me. I’m happy to share the tools that have helped me restore energy, lower inflammation, and heal.
Rachel xoxo
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Let’s talk about stress — the kind that slowly builds until it’s running the show.
You feel it in your body, in your energy, in your relationships.
You snap more easily. You lose your patience. You feel disconnected — not just from others, but from yourself.
You snap more easily. You lose your patience. You feel disconnected — not just from others, but from yourself.
And yet, most of us just keep going.
Giving. Serving. Pushing through.
Convincing ourselves it’s “just a busy season” or that we’ll rest later.
Giving. Serving. Pushing through.
Convincing ourselves it’s “just a busy season” or that we’ll rest later.
But here’s the truth:
Stress isn’t just emotional — it’s biological.
Stress isn’t just emotional — it’s biological.
💥 What Stress Is Doing to Your Body
When you’re under stress, your body releases cortisol, your main stress hormone.
And when cortisol stays high for too long, it disrupts everything:
- Raises your blood sugar
- Increases insulin resistance
- Messes with your sleep and energy
- Triggers cravings (hello, comfort food)
- Causes mood swings and anxiety
- Makes it nearly impossible to lose weight — especially belly fat
- Weakens your immune system
But the effects go deeper than physical.
Chronic stress impacts how we show up in the world — how we parent, how we partner, how we treat ourselves.
Chronic stress impacts how we show up in the world — how we parent, how we partner, how we treat ourselves.
It makes our world feel heavier.
It dims our light.
It dims our light.
🧘🏼♀️ Why Self-Care Isn’t Optional
We say things like, “I don’t have time for myself.”
But what we really mean is: “I’ve gotten used to ignoring my own needs.”
But what we really mean is: “I’ve gotten used to ignoring my own needs.”
That’s not selfish — it’s survival mode.
And here’s what I want to lovingly remind you:
✨ You can’t pour from an empty cup.
✨ If you don’t take care of you, no one else can do it for you.
✨ If you don’t take care of you, no one else can do it for you.
Self-care isn’t bubble baths or spa days (though those are great too).
It’s nervous system regulation. It’s insulin support. It’s coming back home to yourself.
It’s nervous system regulation. It’s insulin support. It’s coming back home to yourself.
💡 What Helps Me Reset Stress (Simple, Not Overwhelming)
Here are a few gentle tools that help bring me back when stress takes the wheel:
✅ 5-minute walk outside (no phone, just breath)
✅ Grounding meals — protein + fiber + fat, nothing fancy
✅ Magnesium before bed — especially for sleep + muscle tension
✅ Journaling for 5 minutes: “What do I need right now?” or even a simple "brain dump."
✅ Saying no — without overexplaining
✅ Fasting windows — to give my body a break from the sugar rollercoaster, this helps stabilize my mood.
✅ A moment of stillness — eyes closed, hand on heart, deep breath in and out
✅ Grounding meals — protein + fiber + fat, nothing fancy
✅ Magnesium before bed — especially for sleep + muscle tension
✅ Journaling for 5 minutes: “What do I need right now?” or even a simple "brain dump."
✅ Saying no — without overexplaining
✅ Fasting windows — to give my body a break from the sugar rollercoaster, this helps stabilize my mood.
✅ A moment of stillness — eyes closed, hand on heart, deep breath in and out
You don’t have to fix everything in one day.
Just start by checking in with yourself.
Just start by checking in with yourself.
Stress will always exist — but it doesn’t have to own you.
You are allowed to slow down.
You are allowed to rest.
And you are worthy of care — not just after you’ve earned it, but because you exist.
You are allowed to slow down.
You are allowed to rest.
And you are worthy of care — not just after you’ve earned it, but because you exist.
📩 Want to learn how I used these simple practices (along with fasting + natural support) to balance blood sugar, lose 30 lbs, and feel better than I have in years?
Just message me — I’m happy to share.
You’re not alone in this.
Rachel xoxo
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Let’s talk about something most of us were never prepared for:
As we enter perimenopause and menopause, our hormones don’t just impact mood swings or hot flashes — they also disrupt our metabolism and increase insulin resistance.
As we enter perimenopause and menopause, our hormones don’t just impact mood swings or hot flashes — they also disrupt our metabolism and increase insulin resistance.
Here’s what’s happening behind the scenes:
🩸 Estrogen naturally supports insulin sensitivity.
So when estrogen levels drop, our cells don’t respond to insulin as effectively — making it harder to regulate blood sugar, store fat properly, and feel stable and energized.
So when estrogen levels drop, our cells don’t respond to insulin as effectively — making it harder to regulate blood sugar, store fat properly, and feel stable and energized.
At the same time, we often see a rise in cortisol, our main stress hormone.
Whether it’s from work, caregiving, poor sleep, or the emotional changes of this life stage — chronic stress can keep cortisol levels elevated.
And high cortisol? It spikes blood sugar, worsens insulin resistance, and makes weight loss (especially belly fat) feel nearly impossible.
And high cortisol? It spikes blood sugar, worsens insulin resistance, and makes weight loss (especially belly fat) feel nearly impossible.
Together, low estrogen and high cortisol create a perfect storm — one that impacts:
- Weight gain, especially around the midsection
- Cravings and energy crashes
- Brain fog and mood dips
- Disrupted sleep and restless legs
- Elevated blood sugar and cholesterol
- A general sense of “off”
We’re told it’s just “aging.”
But it’s not just that.
It’s hormonal — and it’s manageable.
But it’s not just that.
It’s hormonal — and it’s manageable.
💡 What You Can Do
You can’t stop the hormonal shifts — but you can reset your body’s response.
By supporting insulin sensitivity and managing cortisol, you can reduce symptoms and feel like yourself again.
Here’s what’s worked for me:
✅ Intermittent Fasting — to give the body time to rebalance hormones
✅ Fiber-first meals — to stabilize blood sugar
✅ Natural supplements — to support insulin and reduce inflammation
✅ Stress reduction — walking, journaling, nature, breathwork
✅ Consistent sleep — no screens, steady rhythms, magnesium if needed
✅ Supportive movement — gentle strength training or walking daily
✅ Fiber-first meals — to stabilize blood sugar
✅ Natural supplements — to support insulin and reduce inflammation
✅ Stress reduction — walking, journaling, nature, breathwork
✅ Consistent sleep — no screens, steady rhythms, magnesium if needed
✅ Supportive movement — gentle strength training or walking daily
Because I followed this path, I’ve:
✨ Lost 30 lbs
✨ Lowered my blood sugar and cholesterol
✨ Eliminated hot flashes and restless leg
✨ Gained energy, clarity, and peace with my body again
✨ Lost 30 lbs
✨ Lowered my blood sugar and cholesterol
✨ Eliminated hot flashes and restless leg
✨ Gained energy, clarity, and peace with my body again
If you’re navigating this season and feel like your body is fighting you — you’re not alone, and you’re not doing anything wrong.
You just need different tools for a new chapter.
You just need different tools for a new chapter.
📩 Want to learn what worked for me? Just send me a message — I’ll walk you through it.
Or if you'd like an Intermittent Fasting Guide for Women (with or without a cycle), let me know — I'll send it to you.
Rachel xoxo
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This week’s reset moment comes from my duck, Tilly.
It’s been 90 degrees outside, and for two days, a brand-new, bigger pool sat in the backyard — full, ready, and waiting. But did she use it? Nope. Not once.
Instead, she paced. Stared. Stayed dry.
So today, I gave in. I pulled out her old pool, the one she knows. Within minutes, she jumped right in, splashing around like she’d found water for the first time.
And it hit me: how often do we do this too?
We stick with what’s comfortable.
We stay “small.”
Even when something better — bigger, more freeing — is sitting just a few steps away.
We stay “small.”
Even when something better — bigger, more freeing — is sitting just a few steps away.
Why? Because it’s unfamiliar. Because we’re afraid to try.
Tilly had the opportunity to enjoy something so much better, but she couldn’t get past her comfort zone.
Sound familiar?
We do this all the time.
That new job you haven’t applied for.
The lifestyle change you keep saying you’ll “start Monday.”
The creative dream you haven’t touched because it feels too scary, too big.
But what if… you just tried?
Today, I want to gently challenge you:
Do the thing.
Try the scary new thing you’ve been thinking about.
Maybe it’s a 24-hour fast.
Maybe it’s journaling, moving your body, or finally standing up for yourself.
Maybe it’s journaling, moving your body, or finally standing up for yourself.
Because here’s what I’ve learned: growth lives on the other side of the unfamiliar.
I’m not the same person my husband Ed married 32 years ago.
Since then I’ve become a mom, a caregiver, a nurse, an author, a health advocate, and a business owner.
But before all of that — before nursing school at 38 — I was nothing like this.
I didn’t even fly because I was scared.
Since then I’ve become a mom, a caregiver, a nurse, an author, a health advocate, and a business owner.
But before all of that — before nursing school at 38 — I was nothing like this.
I didn’t even fly because I was scared.
I used to be like Tilly.
But now? I’m not afraid to dip my toe — or jump headfirst — into the bigger pool.
Because I’ve learned: amazing things are always just beyond the edge of your comfort zone.
If you feel moved, share your story with me.
What’s your “bigger pool” moment?
I’d love to hear it — and cheer you on.
Rachel xoxo
PS — A Little Tilly Update 7/16/25 🦆
Well her old pool got a leak, and we had to toss it. I tried again with the bigger pool — no luck.
So we bought her another small round one, similar to what she was used to (they only had a lighter color though).
And guess what she did?
She stared at it. For five days.
She stared at it. For five days.
But then? She jumped in and did her signature zoomies — splashing, spinning, and loving every minute.
So maybe bigger isn’t always better… but with a little patience and encouragement, change can still bring joy.
So maybe bigger isn’t always better… but with a little patience and encouragement, change can still bring joy.
Tilly’s living her best summer life now — and maybe, just maybe, that’s your sign too. 💛
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