We can’t always control what’s happening around us.
The diagnosis.
The difficult season.
The stressful job.
The sleepless night.
The to-do list that just won’t end.
But there’s one thing we can control — and it changes everything:
Our response.
Not just in a surface-level, “positive vibes only” kind of way…
But in a deep, grounded, healing way.
But in a deep, grounded, healing way.
When you realize that the way you think, breathe, fuel your body, and move through stress is within your influence — you stop waiting to be rescued.
You start reclaiming your strength.
💡 What This Means for Your Health
Your mindset is not just motivation.
It’s biology.
Chronic stress, negative self-talk, and feeling out of control can literally impact:
- Blood sugar
- Sleep quality
- Hormone balance
- Inflammation
- Immune function
But the good news?
You’re not powerless here.
You’re not powerless here.
Every time you choose to pause, breathe, nourish your body, or reframe a thought — you're sending a signal to your nervous system that says:
“I’m safe. I’ve got this.”
“I’m safe. I’ve got this.”
💬 A Gentle Reminder
Healing doesn’t mean controlling everything.
It means taking ownership of what you can.
And extending compassion for the rest.
It means taking ownership of what you can.
And extending compassion for the rest.
When you do that — even little by little — you begin to feel stronger. Calmer. More rooted.
Not because life got easier…
But because you got more aligned.
But because you got more aligned.
💡 Try This in Your Life or Work
Take 5 minutes today to shift from “What’s going wrong?” to:
✨ “What’s one thing I can choose today — for my mind, my body, or my spirit?”
It might be a walk.
It might be a nourishing meal.
It might be a moment of stillness before you scroll.
It might be a nourishing meal.
It might be a moment of stillness before you scroll.
Whatever it is — you chose it. And that matters.
🚀 Want More Support?
✨ I’d love to show you what helped me feel better than I have in years — especially in one of the most stressful seasons of my life. No pressure. No programs. Just real support.
💬 Join our free community for more conversation:
👉 Focus.Fiber.Fasting Facebook Group
👉 Focus.Fiber.Fasting Facebook Group
📥 Hit reply — and I’ll share exactly what worked for me.
Rooting for you,
Rachel xo
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“Ever kept a resolution past February?”
Most of us haven’t. And it’s not because we’re lazy or lack discipline.
It’s because most resolutions rely on willpower — and ignore biology.
We try to overhaul everything at once:
🥦 Eat clean.
🏃♀️ Move daily.
📵 Put the phone down.
😴 Sleep more.
📓 Journal, meditate, hydrate…
🥦 Eat clean.
🏃♀️ Move daily.
📵 Put the phone down.
😴 Sleep more.
📓 Journal, meditate, hydrate…
And by week three? We’re tired. Life gets loud.
So we start to slip — and the all-or-nothing mindset kicks in.
Another year, another failed plan. Cue the shame spiral.
But what if your reset wasn’t about rules or restriction?
What if it started with restoring your body’s biology?
What if it started with restoring your body’s biology?
🔬 Biology > Willpower
Most of what derails us isn’t a mindset issue — it’s a metabolic one.
When your body is inflamed, blood sugar is spiking, cortisol is high, and your hormones are out of sync...
Of course you feel tired, scattered, moody, and unmotivated.
That’s not a lack of willpower. That’s a biology problem.
The truth is:
When your cells are nourished…
When your blood sugar is stable…
When your hormones are calm…
When your cells are nourished…
When your blood sugar is stable…
When your hormones are calm…
💥 Your motivation returns.
💥 Your cravings quiet.
💥 Your body starts working with you — not against you.
💥 Your cravings quiet.
💥 Your body starts working with you — not against you.
🌱 Why Resets Work
Resolutions are rigid. Resets are restorative.
They work with your body — not on top of it.
When I stopped chasing strict rules and started following a natural reset protocol that actually supported my biology… everything changed.
✔️ My energy came back.
✔️ Inflammation calmed down.
✔️ My mood and motivation stabilized.
✔️ My energy came back.
✔️ Inflammation calmed down.
✔️ My mood and motivation stabilized.
I didn’t need more hustle — I needed healing.
🕯️ If You’re Craving a Reset
If you’re feeling off track after the holidays — or just off, period — now is the perfect time to begin again.
You don’t have to go all in. You just have to begin.
Small shifts, supported by the right system, lead to real change.
✨ I’m happy to share exactly what helped me reset — naturally.
No pressure. No programs. Just what worked.
💭 This Week’s Reflection:
What would it look like to work with your body this year, not against it?
What if this reset was different?
What if this reset was different?
Want to take the next step?
Reach out to me or join our free support group:
👉 Focus.Fiber.Fasting Facebook Group
Reach out to me or join our free support group:
👉 Focus.Fiber.Fasting Facebook Group
This is your year — not to push harder, but to heal deeper.
Happy New Year!
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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This week’s topic might ruffle some feathers.
But it’s one I think we have to talk about — with honesty, compassion, and curiosity.
Let’s start here:
What if mental health wasn’t just about brain chemistry — but also about brain energy?
What if the way we fuel and care for our body directly impacts our mood, motivation, and mind?
I’m currently reading Brain Energy by Dr. Christopher Palmer, a Harvard psychiatrist who’s spent decades studying the connection between mitochondria (your cells’ energy engines) and mental health.
And friends, it’s blowing my mind — and making so many things click.
❗️ Medication Can Help — But Is It the Whole Story?
To be clear: I’m not anti-medication.
Many people find relief and stability with traditional treatments.
But what I’ve seen — and what I’ve experienced personally — is that sometimes medication is just the beginning, not the full picture.
Many people find relief and stability with traditional treatments.
But what I’ve seen — and what I’ve experienced personally — is that sometimes medication is just the beginning, not the full picture.
When we only treat the symptoms (anxiety, depression, fatigue, brain fog), we may miss the root cause — what’s actually going on at a cellular level.
Dr. Palmer’s work is showing us something powerful:
Mental health challenges often reflect a deeper issue — how our cells are producing and using energy.
And guess what affects that?
Blood sugar, sleep, stress, movement, inflammation, food quality, circadian rhythms — the daily things we overlook or dismiss as “lifestyle.”
🧬 Mitochondria & Mental Health: The Connection
When your mitochondria aren’t functioning well, your brain cells don’t have the energy they need.
That can lead to:
That can lead to:
- Mood instability
- Low motivation
- Trouble focusing
- Burnout
- Anxiety or depressive episodes
- Fatigue that sleep doesn’t fix
And here’s the kicker:
These aren’t just “in your head.”
They’re happening in your cells.
It’s not about willpower. It’s about biology.
These aren’t just “in your head.”
They’re happening in your cells.
It’s not about willpower. It’s about biology.
❤️ So What Can We Do?
Here’s the hope-filled part.
There are small, daily changes that can help support your mental health from the inside out.
There are small, daily changes that can help support your mental health from the inside out.
Things like:
- Prioritizing quality sleep
- Reducing ultra-processed foods
- Eating protein and fiber first, carbs last
- Walking after meals
- Managing stress and nervous system load
- Checking your blood sugar or fasting insulin
- Aligning your habits with your natural circadian rhythm
- Staying hydrated and moving your body gently
- Bringing compassion into your healing — not just “motivation”
These aren’t meant to replace medical care.
They’re meant to complement it — and sometimes unlock new progress when things have plateaued.
🌱 Final Thought: It’s Not Your Fault — But You Can Choose to Heal
If you’ve struggled with your mental health, please hear me:
You are not broken.
You are not lazy.
You are not a failure.
You are not broken.
You are not lazy.
You are not a failure.
You may simply be underpowered — running on a (cellular) empty tank for far too long.
And that’s not your fault. But it is something you can support.
And that’s not your fault. But it is something you can support.
You don’t have to do it perfectly.
You just have to begin paying attention to your body with love.
Because that’s where the real healing starts.
You just have to begin paying attention to your body with love.
Because that’s where the real healing starts.
With you in this,
Rachel xo
Rachel xo
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