Creatine is an effective supplement, no doubt. But the magic being marketed around it has some people feeling it is the magic bullet to bigger muscles. What is often missed is that to gain muscle, multiple areas of nutrition and fitness must be on tract. And as a practitioner, the hype around creatine has left people confused when they aren't magically walking around looking muscular.

Inositol (also known as B8) can be a game changer for women’s hormones, fertility, and mental health. This compound plays a critical role in cellular signaling, hormone balance, and metabolic health. But with so much information out there, it can be hard to know if it’s right for you.

Let’s talk about macros. Not just about the numbers, but about why they matter. Macros is short for the word “macronutrients". Our 3 main macronutrients are protein, carbohydrates, and fats (alcohol is also a macronutrient, but less commonly consumed regularly for nutrition). These 3 main macros are the building blocks of your meals. When in balance, your energy, hunger, hormones, and performance become optimized. In my daily practice, I find that most people aren’t eating in balanced macros, even when they say “I eat healthy”.

If you think creatine is just for bodybuilders or men trying to bulk, think again. Creatine is one of the most researched and effective supplements, especially for women looking to train and recover better. Let’s break it down…

Colostrum is a bovine (cow) supplement marketed as a way to support immune function, gut health, skin vitality, and overall wellness. It contains bioactive compounds that may help strengthen the body’s natural barriers (like the gut lining) which can be impacted by stress, poor diet, and other factors common in modern life.

If you've ever tried to follow a meal plan and felt like a failure by Day 3, you're not alone. Most traditional meal plans hand you a strict schedule that tells you exactly what to eat at 8am, 12pm, and 6pm, with little room for flexibility, cravings, or life. But here’s the truth: rigid meal plans don’t teach you HOW to eat. They tell you what to eat, but not why or how to adapt when real life kicks in. That’s why I don’t write meal plans, but I do provide my clients with a Nutrition Blueprint.

Supporting your cycle and easing symptoms are a monthly battle for many women. As hormones fluctuate (rise and fall), our bodies change and experience symptoms. The hormone fluctuation is a natural, normal part, but for some of us, we experience higher or lower hormones during the cycle that can make symptoms appear and worsen. These symptoms can include: Cramping, Bloating, Fatigue, Headaches and Migraines, Breast Tenderness, PMS, Food Cravings.

When it comes to women’s health, the key areas we focus on are Hormonal Balance, Muscle Mass, Cardiovascular Risk, and Bone Mineral Density. We often focus on nutrition and exercise to support these areas. For example, eating a high-protein diet, getting enough calcium and fiber, and incorporating weight training can make a big difference. Caring for your mental health and building stress resilience are also very important, since they play a key role in your overall well-being.

Feeling like something’s off… but your labs are “normal”? Here’s the truth: normal lab values are NOT optimal. And often when you get your labs done at the doctors office, if it’s in the “green” then you just don’t hear back. I had this experience myself. I was feeling crappy, tired, and inflamed. No matter how much sleep I got, I was still tired. I knew something was off so I went to get my labs done…

Eating disorders in female athletes are often higher then the general population.  This is especially true for female athletes in aesthetic based sports such as dance, gymnastics, swim, volleyball as well as track and field.  Where in the general population the prevalence of eating disorders is ~2%, in female athletes it can be as high as ~40%, dependent on sport and level of play.

Getting the most out of your training starts with fueling your session with proper nutrition. During your workout, your heart, muscles, nervous system, adrenals and brain are working hard to sustain the reps and sets you have planned. And we know all these systems function best when they have adequate energy and carbohydrates to do so. What and when we eat before and after a workout will influence our training, energy and whether or not we get all the benefits from it. In this article we will go over the best foods to have before and after your next pump session.

These soft and naturally sweet Banana Bread Cookies are gluten free, refined sugar free, and made with wholesome ingredients like chia seeds and almond flour. They're the perfect feel-good treat for any time of day.

These no-bake energy balls are packed with chocolatey flavor, plant-based protein, and nourishing ingredients like dates, almonds, and pumpkin puree. They're the perfect grab-and-go snack to keep you energized throughout the day.

These rich and gooey brownies are made with black beans, cacao, and wholesome plant-based ingredients. Naturally sweetened and packed with fiber and healthy fats, they’re a feel-good dessert you won’t believe is good for you.