We’re told to invest wisely.
Max out your 401k.
Buy real estate.
Play the long game.
But what if the most important asset in your life isn’t in your portfolio…
…it’s walking around in your shoes?
…it’s walking around in your shoes?
Your health is your greatest investment.
Because you can’t enjoy your wealth if you’ve lost your health.
You Can’t Build a Life You Love on a Body That’s Falling Apart
I’ve seen it firsthand — both personally and professionally.
We work hard.
We sacrifice sleep.
We skip meals or grab whatever’s convenient.
We pour into everything and everyone else…
…until our body starts waving the white flag.
We sacrifice sleep.
We skip meals or grab whatever’s convenient.
We pour into everything and everyone else…
…until our body starts waving the white flag.
What starts as “just being tired” or “a few extra pounds”
becomes inflammation, insulin resistance, burnout, hormone chaos, or mystery symptoms.
And by the time we notice it, we’re deep in the red —
not just in energy, but in joy, presence, and quality of life.
becomes inflammation, insulin resistance, burnout, hormone chaos, or mystery symptoms.
And by the time we notice it, we’re deep in the red —
not just in energy, but in joy, presence, and quality of life.
The Compound Interest of Your Choices
We think of health as “something we’ll get to” when life slows down.
But that’s like ignoring your retirement account until you’re 65.
The truth?
Every daily choice is casting a vote — for energy or depletion.
For healing or inflammation.
For vitality or dis-ease.
For healing or inflammation.
For vitality or dis-ease.
And like compound interest… it adds up.
- A fiber-first breakfast
- A 10-minute walk after meals
- Morning light before screen time
- Hydration before caffeine
- Boundaries that protect your rest
These aren’t minor acts.
They are deposits in your most valuable account.
This Is Why I Share What I Share
I don’t say this to overwhelm you.
I say it to empower you.
I say it to empower you.
Because I’ve learned that small, consistent shifts in your habits can change everything —
not just your lab work, but your life.
not just your lab work, but your life.
More energy to play with your kids or grandkids.
More mental clarity to show up at work.
More peace in your body, so you can actually enjoy the life you’re building.
More mental clarity to show up at work.
More peace in your body, so you can actually enjoy the life you’re building.
That’s why I do what I do.
That’s why I started the Rooted Reset.
To remind you: your body is worth investing in.
That’s why I started the Rooted Reset.
To remind you: your body is worth investing in.
Start Here
You don’t have to overhaul everything.
Start with one habit today that says:
“I am worth taking care of.”
“I am worth taking care of.”
Because at the end of the day, your health is the foundation.
It’s the one home you can’t sell or trade.
And it pays dividends — in energy, confidence, and longevity.
It’s the one home you can’t sell or trade.
And it pays dividends — in energy, confidence, and longevity.
You deserve to live well now.
Not just later.
Not just later.
🌿Rooting for you,
Rachel xo
Rachel xo
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We often think of energy as a willpower issue.
If I just pushed harder…
If I was more disciplined…
If I had more motivation…
But what if your lack of energy isn’t a personal failure — what if it’s a cellular signal?
Your energy comes from your cells.
Literally.
Inside every cell in your body, you have these tiny structures called mitochondria — often called the “powerhouses” of the cell. These are what generate energy for everything your body does: thinking, breathing, healing, hormone balancing, digestion, sleep, mood… all of it.
When your mitochondria are functioning well, you function well.
When they aren’t, you may feel:
- Brain fog
- Low energy or motivation
- Anxiety, mood swings, or trouble sleeping
- Sluggish metabolism or weight gain
- Chronic symptoms that don’t go away
- Blood sugar crashes
- Hormonal imbalances
- And more…
Metabolic health isn’t just about weight.
It’s about how well your cells can create and use energy.
That’s why I believe so strongly in taking a root-cause approach — supporting our cellular health rather than chasing symptom after symptom.
One of the best books I’ve read recently is Good Energy by Dr. Casey Means. It connects the dots between how modern life — with its stress, processed food, poor sleep, light exposure, and chemicals — disrupts your mitochondria and creates the chronic symptoms we normalize.
Healing doesn’t mean adding more.
It often means subtracting what’s making us sick in the first place.
✨ A Few Daily Shifts That Can Improve Energy at the Root:
- Start your day with natural light. Go outside within 30 minutes of waking. This helps your circadian rhythm, hormones, and sleep quality.
- Eat protein + fiber first. Then carbs. This keeps your blood sugar stable, reducing crashes and cravings.
- Walk for 10 minutes after meals. Movement helps your body use glucose properly and supports mitochondrial health.
- Use low-toxin products. The air in your home and what you put on your skin affects your hormones and energy.
- Sleep in a cool, dark room. Your mitochondria restore during rest. Poor sleep = poor energy.
- Pause stress, even for 5 minutes. Your cells need space to repair — not just go, go, go.
🌱 Want to Start Making Changes?
Here’s what I use:
🧼 For cleaning products:
I use this home kit from Young Living — simple swaps that make a big difference. Or try making your own with natural ingredients. Our skin is the largest organ and absorbs those toxic chemicals from cleaning products!
I use this home kit from Young Living — simple swaps that make a big difference. Or try making your own with natural ingredients. Our skin is the largest organ and absorbs those toxic chemicals from cleaning products!
🧬 For metabolic support:
This protocol is what helped me regulate blood sugar, reduce symptoms, and get my energy back — naturally.
This protocol is what helped me regulate blood sugar, reduce symptoms, and get my energy back — naturally.
Small Shifts → Big Energy
You don’t have to do everything at once.
But starting somewhere matters.
But starting somewhere matters.
Your symptoms aren’t random. They’re signals.
Your energy isn’t broken. It’s speaking.
Your energy isn’t broken. It’s speaking.
And your mitochondria?
They just might be the key to the vitality you've been missing.
They just might be the key to the vitality you've been missing.
Want a daily rhythm to follow or help building your plan?
📥 Hit reply — I’d be happy to share what worked for me.
Rooting for your healing,
Rachel xo
Rachel xo
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I’ve been diving into Atomic Habits by James Clear — and let me tell you, it’s striking a chord. His message?
Change doesn’t come from big, dramatic overhauls. It comes from small, repeatable habits that stack over time.
(And yes — that applies to our health, hormones, energy, and even our deepest sense of self.)
As a nurse and a health advocate, I’ve seen this firsthand.
It’s not always the intense efforts that move the needle — it’s the consistent ones.
The small shifts in how we eat, how we move, how we rest — they ripple all the way down to the cell level. That’s where our hormones regulate. Our energy stabilizes. Our mood lifts.
It’s not always the intense efforts that move the needle — it’s the consistent ones.
The small shifts in how we eat, how we move, how we rest — they ripple all the way down to the cell level. That’s where our hormones regulate. Our energy stabilizes. Our mood lifts.
Here's what I’m learning — and seeing:
💥 You don’t need a total overhaul. You need a starting point.
And not a “perfect” one.
Maybe that looks like:
- Drinking 12oz of water before your morning coffee
- Prepping fiber before you plate the carbs
- Laying out your walking shoes after lunch or dinner
- Ending the night with 4 deep breaths instead of a snack
These seem tiny — but they’re not.
Because what you’re really doing is casting votes for the kind of person you want to be.
👉 “I’m someone who takes care of my body.”
👉 “I’m someone who listens to how I feel.”
👉 “I’m someone who builds energy and stability.”
👉 “I’m someone who listens to how I feel.”
👉 “I’m someone who builds energy and stability.”
That identity-based approach? It sticks.
📚 One powerful takeaway from Atomic Habits:
“You do not rise to the level of your goals. You fall to the level of your systems.”
In other words: willpower burns out.
But your habits? They keep going — quietly, steadily — even on the hard days.
When you build small wellness habits into your system, you’re not just “being good.”
You’re healing.
You’re stabilizing.
You’re rewiring your relationship with your body.
You’re healing.
You’re stabilizing.
You’re rewiring your relationship with your body.
And the most incredible part?
Your body notices.
Your body notices.
Less inflammation.
More energy.
Hormone regulation.
Mental clarity.
Metabolic support.
More energy.
Hormone regulation.
Mental clarity.
Metabolic support.
It all starts with habits that support your biology — not just your to-do list.
Want to try this in real life?
Here’s one of my favorite habit stacks to start with:
“After dinner, I’ll step outside and walk for 5 minutes.”
You’ll support digestion, insulin sensitivity, and better sleep.
Remember: you’re not failing when you go small.
You’re building something that actually lasts.
You’re building something that actually lasts.
You don’t need a complete overhaul.
You need a consistent rhythm.
And you’re allowed to start where you are. 💛
I’m rooting for you — always.
Rachel xo
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I see it all the time…Women hit a wall in perimenopause or menopause and decide to try a low-carb diet — hoping for more energy, fewer symptoms, and maybe a few pounds gone.
But what happens?
They feel worse.
Tired. Frustrated.
And they start to wonder… “What’s wrong with me?”
Tired. Frustrated.
And they start to wonder… “What’s wrong with me?”
I want to tell you this — it’s not you.
Low-carb can be a powerful tool, but only if it’s done the right way.
Low-carb can be a powerful tool, but only if it’s done the right way.
Let’s break down the 3 biggest mistakes I see women make with low-carb — and how to fix them, so your body can actually thrive.
1. You’re Eating Too Little (Especially Protein)
Here’s the trap:
You cut carbs…and end up cutting everything else too.
Your calories tank. Your meals shrink.
And suddenly your body thinks it's in a famine.
You cut carbs…and end up cutting everything else too.
Your calories tank. Your meals shrink.
And suddenly your body thinks it's in a famine.
🔥 But especially during midlife, your body needs:
- Enough calories to support hormone production
- Enough protein to preserve muscle and stabilize blood sugar
Fix it:
Make protein the priority.
Aim for 25–30g of protein at each meal — think eggs, lean meats, Greek yogurt, protein smoothies, or collagen.
Make protein the priority.
Aim for 25–30g of protein at each meal — think eggs, lean meats, Greek yogurt, protein smoothies, or collagen.
👉 Low-carb doesn’t mean low-nourishment.
2. You Go Too Low, Too Fast — Without Managing Stress
Carbs affect cortisol.
And cortisol affects…pretty much everything else in your body — including belly fat, sleep, anxiety, and insulin sensitivity.
And cortisol affects…pretty much everything else in your body — including belly fat, sleep, anxiety, and insulin sensitivity.
When we suddenly drop carbs in an already stressed body, cortisol often spikes.
And that can backfire fast.
And that can backfire fast.
Fix it:
Take a gentle approach.
Start by reducing refined carbs, not whole foods.
Support your nervous system with movement, rest, and mindful practices.
Try protein + fiber first at meals to slow glucose spikes.
Take a gentle approach.
Start by reducing refined carbs, not whole foods.
Support your nervous system with movement, rest, and mindful practices.
Try protein + fiber first at meals to slow glucose spikes.
💡 Remember: Your nervous system is part of your hormone health.
3. You Forget to Add Fiber + Healthy Fats
Low-carb should still be whole-food focused.
But many low-carb diets end up high in meat and low in the fiber your gut (and hormones) need.
But many low-carb diets end up high in meat and low in the fiber your gut (and hormones) need.
Fiber helps:
- Lower insulin resistance
- Support digestion
- Feed your good gut bacteria
- Reduce estrogen dominance
Fix it:
Load up on non-starchy veggies.
Aim for 6–9 cups a day if you can.
Add healthy fats like avocado, olives, nuts, seeds, and clean oils.
And don’t forget soluble fiber — I personally use a mate + fiber protocol that’s worked wonders for me.
Load up on non-starchy veggies.
Aim for 6–9 cups a day if you can.
Add healthy fats like avocado, olives, nuts, seeds, and clean oils.
And don’t forget soluble fiber — I personally use a mate + fiber protocol that’s worked wonders for me.
⚠️ Bonus Mistake: You Think It’s “All or Nothing”
Health isn’t about being perfect.
And low-carb isn’t a magic switch.
Your body is dynamic — it needs patience, nourishment, and a little bit of grace.
And low-carb isn’t a magic switch.
Your body is dynamic — it needs patience, nourishment, and a little bit of grace.
If you’re trying to feel better in this season, start with small shifts.
Support your stress. Focus on protein and fiber. Eat real food.
And most importantly — listen to your body.
Support your stress. Focus on protein and fiber. Eat real food.
And most importantly — listen to your body.
I’m a nurse, but more than that — I’m a woman who’s walked this road.
I’ve tried the “cut it all out” plans. I’ve battled symptoms I didn’t understand.
And now? I feel better than I have in years.
I’ve tried the “cut it all out” plans. I’ve battled symptoms I didn’t understand.
And now? I feel better than I have in years.
If you’re looking for support that’s not a fad, not a gimmick, and not extreme — let’s talk.
📥 Want to learn more about the natural, science-backed protocol I use to balance blood sugar and reduce perimenopause symptoms?
💬 Send me a message me, you don’t have to do this alone.
And you don’t have to guess.
And you don’t have to guess.
Rooting for you,
Rachel xo
Rachel xo
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If you’re a woman in midlife and your body suddenly feels like a stranger… you’re not alone.
You’re not crazy. And you’re definitely not broken.
You may just be insulin resistant — and not even know it.
In today’s Rooted Reset, let’s talk about something many women aren’t told in their annual check-ups:
Hormonal shifts in perimenopause and menopause can dramatically increase insulin resistance.
And it affects more than just your blood sugar.
💥 What Does That Actually Mean?
Insulin resistance happens when your cells stop responding effectively to insulin — the hormone that helps your body use glucose for energy.
When that happens, your body produces more insulin just to keep things stable. Over time, that can lead to:
- Fatigue
- Brain fog
- Belly weight gain
- Mood swings
- Cravings (especially for carbs or sugar)
- Skin tags or dark patches of skin
- Trouble sleeping
- Irregular or heavy cycles (in perimenopause)
- And yes… worsened menopause symptoms
😣 Why Midlife Women Are So Vulnerable
During perimenopause and menopause, three major hormonal shifts make insulin resistance more likely:
- Estrogen drops — and estrogen protects insulin sensitivity.
- Cortisol spikes — stress makes your body hold onto fat and crave glucose.
- Sleep quality declines — disrupted sleep messes with blood sugar and appetite hormones.
The result? Your body feels like it’s working against you, even if you haven’t changed anything.
🔄 What Happens When You Reverse Insulin Resistance?
This part is important. When your cells can use insulin again, everything starts to shift:
- You sleep better
- Cravings settle down
- Weight stabilizes
- Energy improves
- Inflammation decreases
- Hormonal symptoms ease (yes — even hot flashes and mood swings)
✨ Personally, I no longer have perimenopause symptoms — and it’s not because of magic.
I started supporting my body with a protocol focused on fiber, mate' and gentle fasting.
My “Mate + Fiber” routine helps my cells function better — and now, so do I.
🚦 What Can You Do?
Start by noticing your own signs. Are you:
- Struggling with stubborn belly weight?
- Waking up tired or wired?
- Feeling foggy or low in motivation?
- Craving carbs or sugar after meals?
- Holding tension in your shoulders or jaw?
Those are signs your body is asking for help — not discipline.
🧠 This Isn’t About Perfection — It’s About Clarity
You don’t need to overhaul your life overnight. But you deserve to understand what’s happening inside your body.
Your symptoms aren’t random. They’re messages.
And the good news is: when you support your body’s biology, everything gets easier.
💛 One Last Thing...
Please don’t ignore how you’re feeling. You are not lazy, dramatic, or “just getting older.”
You’re wise, intuitive — and ready to feel better.
You’re wise, intuitive — and ready to feel better.
If you want to know what helped me finally feel like me again, I’d love to share.
Just hit reply or come join the conversation in our community.
You’re not in this alone.
Rooting for you,
Rachel xo
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