Nutritional Zest

Nutritional Zest Voted one of Austin’s Top 3 Nutritionists in Austin Fit Magazine. Gut & personalized nutrition

If your cholesterol crept up during peri/menopause, it’s not just your diet — it’s your hormones.Here’s what most women ...
11/21/2025

If your cholesterol crept up during peri/menopause, it’s not just your diet — it’s your hormones.

Here’s what most women aren’t told: estrogen and leptin work together to regulate how your body processes fats. When estrogen levels decline during menopause, leptin signaling starts to fail, and that creates a ripple effect in your lipid metabolism.

Leptin is a hormone that tells your liver how to handle fats. When it’s working properly, your liver clears out LDL (the “bad” cholesterol) efficiently and keeps triglycerides in check. But when leptin resistance develops, often from stress, poor sleep, or blood sugar swings, the liver stops clearing LDL effectively. Triglycerides rise, HDL drops, and “mystery” cholesterol increases start showing up on your labs.

This isn’t about eating less fat. It’s about restoring hormone communication so your metabolism can function the way it’s meant to.

Normalizing leptin sensitivity helps improve lipid metabolism, lower inflammation, and support heart health, especially during menopause.

If your labs aren’t reflecting your effort, it’s time to look deeper.

💬 Comment “LEPTIN” below, DM me or book a free discovery call to uncover what your body is really trying to say.

If your metabolism feels slower, your energy crashes mid-day, or you’re gaining weight even though “nothing has changed,...
11/20/2025

If your metabolism feels slower, your energy crashes mid-day, or you’re gaining weight even though “nothing has changed,” your body isn’t broken — it’s just out of rhythm.

Your metabolism, digestion, and hormones all follow the sun.
When you time your meals, movement, and protein with natural light, everything begins to realign — energy improves, cravings calm, and weight starts to shift naturally.

This is your blueprint for getting back in sync.

✨ Save this post for when you’re ready to reset your rhythm — naturally.

💬 Comment “RESET” or DM me to book a free discovery call and learn how to bring your body back into balance.

11/19/2025

Sick of fad diets, and yo-yoing? I am! Sustainable weight loss isn’t about eating less. It’s about supporting more: more nourishment, more rest, more balance between stress and recovery. When your metabolism, digestion, and hormones are working together, your body naturally settles into its healthiest rhythm without extremes or deprivation.

The goal isn’t to shrink yourself. It’s to feel strong, energized, and resilient.
It’s about creating a body that feels safe, supported, and alive.

If you’ve been doing everything right and still don’t feel well, it’s time to look deeper. There’s always a reason your body is reacting the way it is. When we address the root cause, real transformation happens from within.

Comment “HEALTHY” below, DM me, or book a discovery call to learn how we can restore balance, vitality, and confidence together.

11/11/2025

𝐘𝐨𝐮𝐫 𝐛𝐨𝐝𝐲 𝐜𝐚𝐧 𝐡𝐚𝐧𝐝𝐥𝐞 𝐩𝐞𝐫𝐢 𝐚𝐧𝐝 𝐦𝐞𝐧𝐨𝐩𝐚𝐮𝐬𝐞. 𝐖𝐡𝐚𝐭 𝐢𝐭 𝐜𝐚𝐧’𝐭 𝐡𝐚𝐧𝐝𝐥𝐞 𝐢𝐬 𝐜𝐨𝐧𝐬𝐭𝐚𝐧𝐭 𝐬𝐭𝐫𝐞𝐬𝐬 𝐚𝐧𝐝 𝐧𝐨 𝐛𝐨𝐮𝐧𝐝𝐚𝐫𝐢𝐞𝐬.

Everyone talks about perimenopause and menopause like they’re supposed to be this miserable, sweaty, chaotic disaster — but they don’t have to be.

When your adrenals are burned out from years of stress, no sleep, constant work, difficult relationships, or toxic people and products, your body eventually says, “𝙄 𝙝𝙖𝙫𝙚 𝙣𝙤𝙩𝙝𝙞𝙣𝙜 𝙡𝙚𝙛𝙩 𝙩𝙤 𝙜𝙞𝙫𝙚.” That’s when the transition hits hard.

But when you set boundaries, get good sleep, eat real food, clear out the toxins (including people), and allow yourself to rest and have fun — your body responds. It’s not about fighting menopause, it’s about supporting the system that’s been supporting you this whole time.

There are cultures that don’t even have a word for menopause. They simply transition. Because they’re supported, connected, less stressed, and part of a community.

That’s the key. This phase doesn’t have to be brutal but it does require you to take care of yourself in a deeper way and stop giving from an empty tank.

✨ If this resonated, DM or comment “SUPPORT” and let’s chat about how to help your body feel balanced again.

You can also 𝐛𝐨𝐨𝐤 𝐚 𝐟𝐫𝐞𝐞 Discovery Call to start rebuilding your energy, confidence, and calm.

We’ve hacked our sleep, perfected our nutrition, and scheduled our workouts — but somehow we’ve forgotten the most human...
11/09/2025

We’ve hacked our sleep, perfected our nutrition, and scheduled our workouts — but somehow we’ve forgotten the most human thing of all: connection.

We talk about hitting protein goals and steps, but when was the last time you checked your connection goals?

Your nervous system doesn’t just crave nutrients — it craves people.

The right relationships lower cortisol, balance your hormones, support your immune system, and literally help your body heal.

People with strong social ties have up to 50% higher survival rates than those who go it alone.

Let that sink in.

All the supplements and biohacks in the world can’t compete with authentic connection.

Here’s the kicker: chronic isolation is inflammatory. It accelerates aging and increases early death risk by nearly 30%. So yeah, loneliness isn’t just sad — it’s biological stress.

So if you’re spending hours optimizing your diet, sleep, and gym routine but still isolating yourself behind “I’m too busy” — you’re missing a massive part of the equation.

Your longevity protocol isn’t just about what you eat or how you move. It’s about who you do life with.

Ever notice how your mood seems to follow your digestion?There’s actually a reason for that. Your gut and brain are in c...
11/08/2025

Ever notice how your mood seems to follow your digestion?

There’s actually a reason for that. Your gut and brain are in constant conversation. When your gut is inflamed or out of balance, it can disrupt the very neurotransmitters that regulate how you feel day to day.

That’s why gut healing isn’t just about reducing bloating or improving digestion. It’s also about supporting your emotional well-being.

I’ve seen it firsthand. When clients begin restoring their gut health, their anxiety eases, their energy returns, and life simply feels lighter.

If your mood has been up and down or you feel “off” no matter what you try, it might be time to look deeper into your gut health.

Comment below or DM me to chat about your gut health.

Or book your free DISCOVERY CALL to learn how we can start your healing journey together.

11/07/2025

Cortisol isn’t just the “stress” or “belly fat” hormone. It’s actually one of the most important hormones you make each morning.

Here’s what really happens: about two hours before you wake up, your body begins producing cortisol to get you ready for the day. Then, within 30 to 45 minutes of waking, it surges by up to 75%. This is called the Cortisol Awakening Response, and it’s your body’s built-in system to mobilize energy, wake up your brain, and switch on your metabolism.

The problem? Most people never get that full effect because their melatonin (sleep hormone) hasn’t fully cleared yet. If melatonin stays high, your cortisol response is blunted leaving you groggy, foggy, and craving coffee to function.

The ideal sequence is simple: melatonin OFF → cortisol ON → then breakfast. That means morning light exposure, hydration, and a balanced meal are key to syncing your hormones and energy.

Comment "CORTISOL" below or DM me to chat about your morning routine.

Or book a free discovery call with me to learn how to support your hormones naturally and wake up feeling clear, focused, and energized again. Link in bio.

YOUR METABOLISM ISN’T BROKEN! It’s just out of rhythm.We’ve been gaslit for so long about eating less and moving more. W...
11/01/2025

YOUR METABOLISM ISN’T BROKEN! It’s just out of rhythm.

We’ve been gaslit for so long about eating less and moving more. When your metabolism feels sluggish or stuck, it’s not about eating less or working out harder. It’s about helping your hormones remember how to trust your routine again.

Leptin, your body’s “fat-burning switch,” follows a natural rhythm. Highest after dinner, lowest at dawn. When that rhythm gets flattened by late-night eating, skipping breakfast, or chronic stress, your body stops responding. It starts holding on instead of letting go.

The fix? It’s simpler than you think.
✨ Eat protein within an hour of waking to anchor your leptin-insulin rhythm.
☀️ Step into sunlight before scrolling, it resets your body clock.
🌙 Finish dinner early and fast overnight for 12–14 hours so your body can burn fat while you rest.

These small, intentional shifts teach your hormones when to work for you again. Fat loss stops feeling like a fight and starts feeling natural.

You don’t need more restriction, you need rhythm.

Comment “RHYTHM” below, DM me, or hop on a free discovery call with me. Let’s reset your hormones, restore your energy, and turn your body back into a fat-fighting machine. Link in bio.

Your gut microbiome is one of the most powerful systems in your body, yet it’s often the most overlooked.Trillions of mi...
10/31/2025

Your gut microbiome is one of the most powerful systems in your body, yet it’s often the most overlooked.

Trillions of microorganisms live inside your gut, influencing everything from digestion to hormones, immune health, and even mood. When these microbes are balanced, you feel clear-headed, energetic, and resilient. When they’re not, symptoms like bloating, fatigue, anxiety, and inflammation can quickly appear.

Here’s what most people miss: gut health isn’t just about what you eat. It’s about the internal environment that supports those microbes. Sugar, stress, antibiotics, and processed foods can all disrupt that balance, allowing “bad” bacteria to grow and trigger issues such as leaky gut and hormone imbalance.

By focusing on fiber-rich whole foods, fermented and prebiotic sources, and daily stress management, you give your gut the nourishment it needs to heal and thrive. It’s not a quick fix, but it is the foundation for lasting wellness.

If you’re tired, bloated, or feel off no matter what you do, your gut might be asking for help.

👉 𝐂𝐨𝐦𝐦𝐞𝐧𝐭 “𝐆𝐔𝐓” 𝐛𝐞𝐥𝐨𝐰 𝐨𝐫 𝐃𝐌 𝐦𝐞 𝐭𝐨 𝐜𝐡𝐚𝐭 𝐚𝐛𝐨𝐮𝐭 𝐲𝐨𝐮𝐫 𝐠𝐮𝐭 𝐡𝐞𝐚𝐥𝐭𝐡 𝐠𝐨𝐚𝐥𝐬.

Or 𝐛𝐨𝐨𝐤 𝐚 𝐟𝐫𝐞𝐞 𝐃𝐢𝐬𝐜𝐨𝐯𝐞𝐫𝐲 𝐂𝐚𝐥𝐥 to get started on your healing journey. Link in bio.

10/30/2025

🩸 𝐘𝐨𝐮𝐫 𝐏𝐚𝐧𝐜𝐫𝐞𝐚𝐬 = 𝐆𝐋𝐏-𝟏 𝐑𝐞𝐬𝐩𝐨𝐧𝐬𝐞 𝐏𝐨𝐰𝐞𝐫𝐡𝐨𝐮𝐬𝐞 🩸

Your pancreas doesn't just make insulin - it's a sophisticated GLP-1 response center!

⚡ 𝐏𝐀𝐍𝐂𝐑𝐄𝐀𝐓𝐈𝐂 𝐆𝐋𝐏-𝟏 𝐅𝐔𝐍𝐂𝐓𝐈𝐎𝐍𝐒:

Beta cells show peak GLP-1 sensitivity morning/midday

Bitter taste receptors throughout pancreas

Coordinates insulin release with natural GLP-1 rhythms

Glucose-dependent insulin secretion (only when needed)

🔄 𝐓𝐇𝐄 𝐃𝐀𝐈𝐋𝐘 𝐑𝐇𝐘𝐓𝐇𝐌:

Morning: Highest insulin sensitivity

Midday: Peak GLP-1 response window

Evening: Natural insulin resistance increases

Night: Pancreas shifts to repair mode

💡 𝐏𝐀𝐍𝐂𝐑𝐄𝐀𝐒 𝐒𝐔𝐏𝐏𝐎𝐑𝐓 𝐒𝐓𝐑𝐀𝐓𝐄𝐆𝐈𝐄𝐒:

Eat largest meals during peak sensitivity hours

Include bitter foods to activate pancreatic receptors

Avoid late evening eating when sensitivity drops

Support with chromium, cinnamon, and bitter herbs

Your pancreas works harder when you eat against its natural rhythm - make it easier!

Do you notice better blood sugar control at certain times of day?

Ever wonder what’s actually happening in your body when your brain won’t stop thinking about food?Let’s break it down 👇F...
10/29/2025

Ever wonder what’s actually happening in your body when your brain won’t stop thinking about food?

Let’s break it down 👇

Food noise is a neurological and hormonal imbalance between your brain’s reward system and your gut’s signaling system.

Here’s the simplified physiology:
🧠 In the brain: The hypothalamus and reward centers (especially the nucleus accumbens and amygdala) regulate appetite and motivation to eat. Dopamine drives the desire for rewarding foods, while serotonin and leptin help create satisfaction.
🌿 In the gut: Hormones like ghrelin (hunger), leptin (fullness), insulin, and GLP-1 (satiety and blood sugar regulation) send constant feedback to the brain about energy status.

⚡ When that communication breaks down:
• Ghrelin stays high, so hunger signals never turn off.
• Leptin and insulin resistance make the brain “deaf” to fullness cues.
• Chronic stress elevates cortisol, which keeps you seeking quick fuel like sugar and comfort foods.
• Sleep loss disrupts the circadian rhythm that governs all of these signals, amplifying cravings even more.

💉 GLP-1 medications work because they mimic one part of this system by sending the message, “You’re fed, you’re safe, you can stop seeking.”

But here’s the empowering truth: you can also support this system naturally by realigning your circadian rhythm, stabilizing blood sugar, and calming your stress response.
When your hormones, gut, and brain start communicating properly again, the noise fades and eating becomes peaceful, intuitive, and effortless.

Comment “Food noise” below or DM me if you’re ready to understand and quiet your food noise from the inside out. Or book a call to learn how to rebalance your gut, hormones, and brain so eating feels effortless again. Link in bio.

If your body has been sending mixed signals lately, bloating, fatigue, mood swings, breakouts, or stubborn weight change...
10/28/2025

If your body has been sending mixed signals lately, bloating, fatigue, mood swings, breakouts, or stubborn weight changes, your gut might be the missing piece.

Your digestive system does far more than break down food. It influences your metabolism, hormones, mood, immune system, and even how your brain functions. When it’s out of balance, everything feels off.

The truth is, most people don’t realize how many symptoms trace back to the gut. They treat the surface issues like skin creams, energy drinks, or pain relievers instead of addressing the real cause underneath.

Healing starts with understanding your unique microbiome.

Through simple stool and food sensitivity testing, we can uncover exactly what’s going on so you can finally feel energised, clear-headed, and confident in your body again.

If these signs sound familiar, it’s time to listen to your gut, literally.

Comment SIGNS below or DM me to talk about what’s been showing up for you. Or hop on a free complimentary call and let’s start uncovering the root cause together.

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Helping you live up to your full potential

My passion for functional nutrition grew from my own personal health journey. For years I lived in a state of constant stress and ignored my body’s cues for what foods it really needed. Eventually, my body broke down.

I could barely make it through my day. I would wake up and peel myself out of the bed, motivated only by the fact that once I got through my work day I could crawl right back in. I called it “living in survival mode”. And even though I was beyond exhausted, I couldn’t sleep through the night because my mind wouldn’t shut off, aka “tired but wired”.

Digestion was also a nightmare and I was constantly bloated—my stomach would pop out so much after a meal that I couldn’t fit into my clothes.

And, even though I was barely eating, I started gaining weight. A lot of it. My thyroid began failing, and I developed a goiter and hypothyroidism, and was an anxious, mental wreck in a constant brain fog.