Canopy Wellness

03/17/2026

Brain fog can be one of the biggest thieves of time and organzation around. You misplace things, forget important items or tasks and can just all around feel like you are in another world.

One of the easiest ways I've found to get a handle on cognition is to pay attention to the gut. When the microbiome is in balance, inflammation in lowered and through the gut-brain axis, that fog gets lifted.

What are some things you are doing to build up your microbiome and improve gut health?

03/16/2026

We had a beautiful start to Rooted Foundations.

If you missed the first session, you can still join us. Each workshop in the series stands on its own.

Upcoming sessions include stress regulation, sleep, movement, gut health, and the role of relationships in long-term health.

Each evening includes functional medicine education, breath-work, gentle yoga, experiential activities, and time for conversation.

Think of it as a two-hour reset for your nervous system.

$60 per workshop. Snacks and tea included.

Registration link in comments.

03/13/2026

One of the simplest ways to support your microbiome is also one of the most overlooked.

Stop eating CRAP.

Carbonated beverages.
Refined sugars.
Artificial foods.
Processed foods.

These foods don’t just add empty calories. They actively disrupt the delicate balance of bacteria in the gut, increase inflammation, and weaken the intestinal barrier.

When that barrier becomes compromised, inflammatory compounds can leak into the bloodstream. Over time this can contribute to symptoms many people experience but rarely connect back to their gut: brain fog, fatigue, mood swings, and poor communication between our hormones and nervous system.

Your gut and brain are in constant conversation. When the gut environment becomes inflamed or imbalanced, the signals traveling between these systems change.

The good news is that the microbiome responds quickly to better inputs. Replacing processed foods with fiber-rich plants, fermented foods, and nutrient-dense meals can begin shifting the environment in a matter of days.

It doesn’t require perfection. But reducing CRAP is a powerful place to start.

If you're curious about the science behind the gut–brain connection, I get a little deeper in a recent blog post. Link in comments.

03/09/2026

One of my favorite spring rituals is digging in the dirt. Watching last year's flowers reappear, spotting tiny new seedlings, and occasionally discovering a rogue stinkhorn mushroom (they don't get that name for nothing) is a reminder that life is always beginning again.

Time in the garden has become one of my favorite ways to ground myself. Shoes off, hands in the soil, breathing deeply and letting the nervous system slow down.

Soil is alive with microbes that interact with our own microbiome and may support immune health, mood, and nervous system balance. Not to mention the benefits that come from disconnecting and focusing on the beauty of the world around you.

Wellness doesn't need to be complicated. Sometimes it looks like sunshine, bare feet, and a little time with your hands in the dirt.

03/06/2026

Stress often gets framed as something we should eliminate from our lives. But
our bodies actually rely on manageable amounts of stress to grow stronger.

Exercise, learning, meaningful work, and even stepping outside our comfort zones activate the nervous system in ways that build resilience. This beneficial form of stress is called eustress, and we need it to grow.

The challenge in modern life is not that stress exists. It is that many of us experience activation without enough recovery. When the nervous system never gets a signal to rest and repair, even helpful stressors can begin to feel overwhelming.

True resilience comes from rhythm. Challenge followed by recovery. Effort followed by rest.

At Canopy Wellness, much of the work we do focuses on restoring this balance so the body can adapt and thrive. We often grow the deepest when we give ourselves space to expand. I've found this to be true over and over in my life.

03/02/2026

02/27/2026

Micro lmeditation has become a non-negotiable as I work to juggle tohe stress of daily life. It brings me back into my body and the present moment so I can be there for the people who matter most.

If you are interested in more tools for nervous system reset or bringing yourself back into balance, sign up for my website or explore my uocoming workshop pfeff

02/27/2026

As a pharmacist, I see every day how chronic stress shows up physiologically; in elevated blood pressure, disrupted sleep, blood sugar fluctuations, autoimmune flares. We often reach for medications as initial treatment options, but we don’t talk enough about nervous system regulation as foundational care.
This article explores micro-meditation and how brief, repeatable pauses woven into real life can influence autonomic balance, heart rate variability, and resilience. It’s a practical, sustainable approach to stress management for those of us balancing full professional and personal lives.

If you haven't already, I'd love to connect and have you follow along with my newsletter at www.canopy-wellness.com

https://tinyurl.com/micromeditation

As a pharmacist, I see every day how chronic stress shows up physiologically; in elevated blood pressure, disrupted sleep, blood sugar fluctuations, autoimmune flares. We often reach for medications as initial treatment options, but we don’t talk enough about nervous system regulation as foundatio...

02/25/2026

There’s so much health information available right now. Podcasts. Reels. Supplements. Lab tests. Diet trends.

And yet so many women are still walking around feeling… off.

Tired but wired.
Doing “all the right things” but not feeling better.
Being told everything looks normal when it doesn’t feel normal.

Rooted Foundations was created because I used to live this pattern and I see it everywhere in women around me. Intelligent, capable women trying harder instead of being supported differently.

Over seven weeks, we step back and look at the full picture: nourishment, metabolism, sleep, stress resilience, relationships, and how it all connects through a functional and integrative lens.

This is not a quick fix.
It’s not a rigid protocol.
It’s a small, intentional group where we learn, reflect, and apply what actually fits your life.

We meet every other Tuesday to allow space for integration between sessions.

If this resonates, I would love to welcome you in.
www.canopy-wellness.com/rooted-foundations (or message me with questions).

02/23/2026

As I prepare for my upcoming wellness workshop, I have been thinking about how often the relationship pillar of health gets overlooked.

We tend to focus on the measurable things: labs. nutrition. exercise, supplements. And those absolutely matter.

But communities like Loma Linda, one of the original Blue Zones, and the only one in the US, remind us that longevity is not built in isolation. It is built around shared meals, shared conversation, shared responsibility, and consistent connection.

In the book Connected, Nicholas Christakis describes how our behaviors and even our emotions ripple through our social networks. Health is not contained within the individual. It is influenced by the web of relationships surrounding us.

From a physiologic standpoint, this makes sense. Chronic loneliness activates stress pathways. Ongoing conflict elevates inflammatory markers. Feeling safe, supported, and seen helps regulate the nervous system in ways no supplement can replicate.

Inside this upcoming session, we will explore how to cultivate strong, supportive relationships without losing ourselves in the process. We will talk about boundaries, communication, repair, and the kind of community that strengthens rather than depletes.

If this resonates, I would love to have you join us.
www.canopy-wellness.com/rooted-foundations or PM for more information!

02/19/2026

I’m excited to share that I was awarded Emory's EmWELL Licensed Core Professionals (LCP) Development Stipend to pursue certification in pharmacogenomics!

Pharmacogenomics explores how our unique genetics influence the way we metabolize and respond to medications. It’s one more way to move beyond trial-and-error prescribing toward safer, more individualized care.

This training beautifully aligns with my integrative and functional medicine approach — looking at the whole person, honoring bioindividuality, and using science thoughtfully to support better outcomes.

If you’ve ever wondered why a medication worked well for someone else but not for you, this is part of that conversation.

Grateful to continue growing in ways that allow me to serve more fully

02/19/2026

Adaptogens have become a buzzword lately, but they’re not about quick fixes or pushing the body harder.

Adaptogens are herbs and botanicals that help the body adapt to stress by supporting balance over time. Some are more energizing, some more calming, and many work in a regulating way depending on what your system needs most.

This is why context matters. The same adaptogen can feel supportive for one person and not quite right for another, especially when stress, hormones, sleep, and nervous system tone are involved.

During my upcoming workshop, we’ll talk through how adaptogens are used thoughtfully within a bigger picture of health. Attendees will receive a sample of my adaptogen blends to take home and experience firsthand.

Gentle support. Intentional choices. Rooted foundations.

If you’ve been curious about adaptogens but unsure where to start, this is a beautiful place to explore.