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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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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We spend so much of our lives focused on what people see —
The weight.
The wrinkles.
The way our clothes fit.
The way we’re perceived.
The weight.
The wrinkles.
The way our clothes fit.
The way we’re perceived.
But what about the things no one can see?
The fatigue.
The inflammation.
The chronic pain.
The diagnosis you didn’t see coming.
The medications you now depend on.
The inflammation.
The chronic pain.
The diagnosis you didn’t see coming.
The medications you now depend on.
The truth?
You can “look fine” on the outside — and still feel like you’re barely holding it together on the inside.
You can “look fine” on the outside — and still feel like you’re barely holding it together on the inside.
And most people won’t know the difference.
💊 We Treat the Symptom — But We Ignore the Signal
It’s become so normal to take a pill for the problem…
…and go right back to living the same way.
…and go right back to living the same way.
We’ve been taught to cover, suppress, or ignore the symptoms — instead of asking why they’re happening in the first place.
We don’t question the migraines, the bloating, the hot flashes, the weight gain, the anxiety, the blood sugar spikes.
We just power through.
Because change feels inconvenient.
And honestly? We’re tired.
And honestly? We’re tired.
💔 Why Is It So Hard to Love Ourselves from the Inside?
Because healing isn’t flashy.
It’s slow. Quiet.
And most of the work?
No one else sees.
It’s slow. Quiet.
And most of the work?
No one else sees.
There’s no applause for eating a meal that nourishes your hormones.
No standing ovation for skipping sugar or choosing rest.
No viral post about drinking water and going for a walk instead of spiraling into guilt and self-criticism.
No standing ovation for skipping sugar or choosing rest.
No viral post about drinking water and going for a walk instead of spiraling into guilt and self-criticism.
But that inner work is the difference between just surviving…
…and actually feeling alive.
…and actually feeling alive.
✨ Real Self-Care Starts from Within
If you’ve been:
- Trying to “look” healthy but still feel like something’s off
- Avoiding lifestyle changes because they feel too hard, too slow, or too lonely
- Taking medications but never seeing lasting relief
- Feeling disconnected from your body and not sure where to begin…
This is your reminder:
You are worth healing.
From the inside out.
You are worth healing.
From the inside out.
And when you start making choices that support your internal well-being?
The outside will reflect it — in ways you never expected.
The outside will reflect it — in ways you never expected.
💡 This Week’s Rooted Reset Reflection:
Take 5 minutes and ask yourself:
- What part of me am I ignoring because it’s easier to focus on how I look?
- What would it look like to show love to my body from the inside this week?
- What small change can I make that nourishes the real me — not just the one people see?
📥 Want support as you reconnect with your body, energy, and health — from the inside out?
I’d love to show you what helped me feel better than I have in years — naturally, and without perfection.
Or just reply and say: “I’m ready” — and I’ll share what worked for me.
You don’t have to do this alone.
Rooting for you,
Rachel xo
Rachel xo
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It’s not just what you remove — it’s what you invite in.
We talk a lot about habits, fasting, nutrition, blood sugar, inflammation, and hormones.
And yes — those things matter.
And yes — those things matter.
But you know what we don’t talk about enough?
Joy.
Laughter.
Play.
A good cry during a movie.
That moment your favorite song comes on at the exact right time.
Joy.
Laughter.
Play.
A good cry during a movie.
That moment your favorite song comes on at the exact right time.
Those count, too.
🧠 Joy Isn’t Just “Nice” — It’s Neurological
Here’s the science-y truth:
Your body is always scanning for safety.
When you’re stressed or overwhelmed, your nervous system responds — even when you’re “fine on paper.”
Your body is always scanning for safety.
When you’re stressed or overwhelmed, your nervous system responds — even when you’re “fine on paper.”
Chronic stress = elevated cortisol.
Elevated cortisol = hormonal imbalance, cravings, fatigue, disrupted sleep, and insulin resistance.
Elevated cortisol = hormonal imbalance, cravings, fatigue, disrupted sleep, and insulin resistance.
But when you invite in joy?
- Oxytocin rises
- Cortisol lowers
- Blood sugar becomes easier to manage
- Your nervous system relaxes
- Your body shifts from survival into restoration
Joy is regulation.
Joy is recovery.
Joy is medicine.
Joy is recovery.
Joy is medicine.
🌸 You’re Allowed to Feel Good While Healing
So many women I work with feel like they have to "earn" joy.
Like they need to do everything perfectly before they can laugh, dance, or relax.
Like they need to do everything perfectly before they can laugh, dance, or relax.
But what if joy wasn’t a reward?
What if it was part of your protocol?
What if it was part of your protocol?
You don’t have to grind your way to wellness.
You can also laugh your way there.
💡 This Week’s Rooted Reset
Here’s your invitation:
Take 5 minutes today to write down:
- 3 things that bring you genuine joy
- 3 moments you’ve felt lighthearted this week
- 1 way you can invite more play, creativity, or fun into your week
Then? Count that as part of your wellness practice.
Because it is.
Because it is.
📥 Want support in finding a rhythm that feels like real life — not restriction?
I’d love to share what helped me feel better than I have in years — in a way that honors both the science and the soul.
💬 Come hang out in our free community:
Focus. Fiber. Fasting Facebook Group
Focus. Fiber. Fasting Facebook Group
Or hit reply — and I’ll share exactly what worked for me.
No pressure. No programs. Just real support.
No pressure. No programs. Just real support.
Rooting for you,
Rachel xo
Rachel xo
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