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
Love what you read here? Subscribe for updates — your reset starts here.
Follow me on social:
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
Love what you read here? Subscribe for updates — your reset starts here.
Follow me on social:
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.
đź’ˇ 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.
đź“Ą 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.
đź’¬ 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
Love what you read here? Subscribe for updates — your reset starts here.
Follow me on social:
Protecting Your Peace Isn’t Selfish — It’s Self-Care
Let me guess…
You’re tired. But you keep going.
You feel it in your bones that you need a break. But the list is long. The people are counting on you. The guilt creeps in.
You feel it in your bones that you need a break. But the list is long. The people are counting on you. The guilt creeps in.
So instead of slowing down, you keep pushing.
Because somewhere along the way, we were taught:
- Rest means we’re falling behind
- Saying “no” means we’re letting people down
- Pausing means we’re giving up
But what if the truth is the exact opposite?
🧠Your Nervous System Needs You to Slow Down
Our bodies are incredible — they’re built to help us adapt, push through, and care for others.
But they’re also designed to rest, regulate, and recover.
But they’re also designed to rest, regulate, and recover.
When we’re stuck in stress — even low-level, background stress — our nervous system stays on high alert. And over time, this affects everything:
- Cortisol stays elevated
- Blood sugar becomes harder to manage
- Sleep gets disrupted
- Hormones shift and symptoms worsen
- Cravings, inflammation, and mood swings creep in
It’s not “just stress.”
It’s the foundation of your health.
It’s the foundation of your health.
🪞We Don’t Have to Earn Rest
I’ve had to learn this lesson many times:
You don’t have to reach your breaking point before you give yourself permission to stop.
You don’t have to reach your breaking point before you give yourself permission to stop.
And I see it in so many of the women I talk to.
They’re not “failing.”
They’re exhausted.
From the pressure.
The invisible expectations.
The caregiving.
The push to always keep going, even when their body whispers, “please… not today.”
They’re not “failing.”
They’re exhausted.
From the pressure.
The invisible expectations.
The caregiving.
The push to always keep going, even when their body whispers, “please… not today.”
If that’s you, you’re not alone.
đź’ˇ This Week’s Rooted Reset
Here’s your gentle invitation:
Take 5 minutes and ask yourself:
- Where am I feeling stretched too thin right now?
- What’s one thing I can release, postpone, or soften this week — without guilt?
- What does protecting my peace look like today?
It doesn’t have to be a big change.
It just has to be honest.
It just has to be honest.
Maybe it’s going to bed earlier.
Maybe it’s letting yourself say “not today” to something you usually say yes to.
Maybe it’s giving yourself permission to feel tired without needing to fix it.
Maybe it’s letting yourself say “not today” to something you usually say yes to.
Maybe it’s giving yourself permission to feel tired without needing to fix it.
The pause is part of the progress.
Rest is healing.
And your peace matters.
Rest is healing.
And your peace matters.
đź“Ą Want more tools to support your hormones, stress, and energy — naturally?
I’d love to share what helped me feel better than I have in years — especially in the most overwhelming season of my life.
No pressure. No programs. Just real support.
No pressure. No programs. Just real support.
Hit reply — and I’ll share exactly what worked for me.
Rooting for you,
Rachel xo
Rachel xo
Love what you read here? Subscribe for updates — your reset starts here.
Follow me on social:
Ever found yourself...
- Mindlessly snacking late at night?
- Skipping your morning walk (even though you know it makes you feel better)?
- Scrolling instead of sleeping?
- Reaching for sugar or carbs even when you’re “trying to be good”?
Here’s the truth:
That doesn’t make you lazy, weak, or lacking discipline.
It makes you human.
That doesn’t make you lazy, weak, or lacking discipline.
It makes you human.
And what I’ve learned — personally and professionally — is this:
👉 Your habits are talking.
The question is… are you listening?
The question is… are you listening?
🧠Habits Aren’t Random — They’re Messengers
We often beat ourselves up over behaviors we don’t like.
But what if those behaviors are actually signals?
- Reaching for sugar? Your blood sugar or hormones might be off.
- Too tired to move your body? Maybe your stress and sleep need support first.
- Avoiding routines you once loved? Could be a sign of burnout, grief, or disconnection.
Your body isn’t sabotaging you.
It’s communicating with you — the only way it knows how.
It’s communicating with you — the only way it knows how.
đź’¬ What My Habits Taught Me
There was a season when I couldn’t seem to “get it together.”
No matter how hard I tried, I kept breaking promises to myself — over and over.
No matter how hard I tried, I kept breaking promises to myself — over and over.
It wasn’t until I paused and asked myself why that everything shifted.
I didn’t need another strict plan.
I needed to reconnect with my body.
To hear what she was trying to say beneath the cravings, the fatigue, and the resistance.
I needed to reconnect with my body.
To hear what she was trying to say beneath the cravings, the fatigue, and the resistance.
And what she said was:
“I need care. Not control.”
That was the turning point.
đź’ˇ This Week’s Rooted Reset
If this resonates, here are 3 reflection prompts for your journal — or even just a quiet moment with your coffee:
- What’s one habit I keep repeating — and what might it be trying to tell me?
- Am I trying to fix my behavior… or understand it?
- What would a curious, caring response look like today — instead of a critical one?
You don’t need to be perfect.
You just need to stay connected.
You just need to stay connected.
🛠️ One Gentle Step to Try This Week
Pick one habit that’s been frustrating you.
Instead of forcing change, ask:
👉 What’s the need underneath this?
👉 What’s the need underneath this?
Then meet that need in the smallest, kindest way possible.
This is how we build habits that heal — not punish.
đź“© Ready to create new rhythms from self-respect — not shame?
You don’t have to figure it out alone.
In the Focus. Fiber. Fasting. community, we help support each other.
You’re always welcome to join us.
And if you ever want to know what helped me feel better (naturally!) — just hit reply. I’m happy to share.
Rooting for you,
Rachel xo
Rachel xo
Love what you read here? Subscribe for updates — your reset starts here.
Follow me on social:
