Tend + Thrive

04/23/2026

I highly recommend this podcast to individuals interested in hormones and their connection to cancer. The most common inquiry I receive pertains to the decision of undergoing Hormone Replacement Therapy (HRT).

"Hormones don't exist in isolation. They respond to sleep, stress, nutrition, toxicity, and inflammation. Hormone therapy is only one small tool—lifestyle, nutrition, detoxification, and stress management are what truly regulate hormones." — Leigh Erin Connealy, with over 30 years of clinical experience in treating chronic illness and cancer through integrative approaches.

Podcast Episode · The Resetter Podcast with Dr. Mindy · March 18 · 1h 14m

02/26/2026

Loved this book I finished recently. A couple things stood out to me: the things children naturally want to do (snuggle with your dog, roll in the grass, put dirt and other things in their mouths when outside) actually build their gut microbiome. If you don’t want to take the time to read it yourself, here are a couple takeaways:

1️⃣ Gut health impacts the whole body.
Research strongly links gut barrier function and the microbiome to inflammation, immunity, mood, and even hormones.
2️⃣ Microbial diversity matters.
Time outdoors, fiber-rich foods, and fermented foods support a more diverse microbiome — which is consistently associated with better overall health.
3️⃣ Remove inflammatory triggers first.
Ultra-processed foods, excess sugar, and frequent antibiotic use are clearly linked to microbiome disruption and chronic inflammation.
Your gut isn’t just about digestion — it’s foundational to whole-body health.

02/21/2026

GLP-1 vs. Intermittent Fasting: Is there a natural way to stop your food cravings? 🤔

The world is going a little crazy about GLP-1 weight loss shots (Wegovy, Ozempic, Mounjaro).
They work by mimicking a hormone in your gut that tells your brain, “I’m full.” But did you know you can trigger that same hormone response naturally?

The Injection Approach (GLP-1 Drugs):
💉 How it works: It provides a synthetic, constant flood of the hormone to keep you from feeling hungry.
⚠️ The Catch: It can lead to significant muscle loss (up to 25% of weight lost), digestive issues, and most people regain the weight once they stop the shots. In addition to this, many doctors mow recommend their patients stay on them for life!!😬

The Healing Approach (Intermittent Fasting):
⏳ How it works: Research shows that fasting naturally increases your body's own GLP-1 secretion during those windows.
✅ The Result: It builds "metabolic flexibility"—teaching your body how to switch from burning sugar to burning fat. You aren't just suppressing hunger; you’re repairing your insulin sensitivity so the cravings go away on their own.

Injections are a temporary mute button. Intermittent Fasting and learning self-control with food is a lifestyle repair. If the GLP-1 drugs were free, and didn’t cost about $1000 a month🧐, I would still choose lifestyle changes, hands-down. You don’t need more money to see results! Let me know how I can help you on your health and hormone journey!

01/26/2026

Still in the future! But we can work towards this!🙂❤️

01/01/2026

Looking forward to a New Year!! ❤️

12/18/2025

Enjoy the week before Christmas. It’s not all about how perfect everything is. “If something is worth doing, it’s worth doing right,” no longer resonates with me. It might be half-done. It might be messy, but give it a try. Enjoy being in the moment with family and friends. It’s not about you or me. Focus on the person in front of you. They don’t care about your perfect house or gift, what they will remember is your love and your presence. We are celebrating a King in a manger!! Let’s take our eyes off ourselves. ❤️

Below, a tea party with two little girls I adore 😍.

12/13/2025

I know it’s the holidays! Make small changes this year if it’s normally a time you let loose. 🙂. Eat your sweets after meals, instead of snacking all day. If you fall off the healthy food bandwagon, just get back on again. It’s not all over if you eat some sweets. One piece of cake is different than the whole pan. 😉 Go for a walk after your meals! Try and keep protein a priority. Enjoy your family and the season! Pick a couple things to enjoy and decide to enjoy them without guilt. 🙂.

12/01/2025

The biggest weapon we have against the crazy fluctuations hormones can cause? May I suggest…..humility? 😬. Often those around us can help us see ourselves more clearly than we do. Ask trusted friends or your trusted spouse 😉 for help in your fight to think on truth, not live only by your emotional whims, and guard your heart. ❤️ I love you guys!

11/11/2025

Don’t wait to feel like doing the next best thing for your health. Just get started!

11/11/2025

Intermittent fasting isn’t complicated. It’s just having an eating window and a fasting window. Most people get at least 8 hours overnight without food. If you’re new to fasting, try extending that window by pushing breakfast back 15 minutes a day. Along with that, try and curb late night snacking. 😉. The benefits to the body are amazing, even if you don’t change what you eat and you just compress your eating time.

11/05/2025

My journey to health and hormone coaching is very personal, as I listened to people who didn’t take the medical status-quo route when facing hormone and health challenges and instead made lifestyle changes. I firmly believe I would now be on several medications if I followed mainstream advice. Instead, I have found fasting, balancing blood sugar, using food as fuel instead of comfort, and exercise to bring about huge changes in my mind and body. I still have health goals I’m working towards, but the main thing I can say is that I am consistently happy and at peace, instead of driven by emotion and circumstance This has been a huge gift from God, and I am passionate about helping others use the tools God has given us to bring about healing. Medicine isn’t bad in every instance, but doctors are also not counting on you making lifestyle changes. It is not easy, but what amazes me is how you can fix several things at the same time with diet and exercise, and prevent future disease at the same time. Keep working toward your health goals!! It is worth it. ❤️

10/24/2025

A checklist for weight loss: 🧍‍♀️🧍‍♂️

🍷 💊 Get rid of alcohol and meds, even Ibuprofen and Tylenol. These tax the liver and prevent your body from burning fat.

🥑Eat clean! Avoid processed foods as much as possible and refined seed oils. Shop the perimeter of the store, where the real food is!

👟🤿 Get moving! Walking is great for you, but do what you enjoy! Mix it up if that helps. Building muscle by weights of any kind also helps your body process glucose and balance blood sugar.

☀️Eat with the sun: try to eat all your food when the sun is up. When it’s dark out, your body produces melatonin and makes your metabolism sluggish. Avoid snacking after dinner if possible!

🥗 Fiber, fiber, fiber! There is no substitute. Try and get good fiber at every meal. Start with a big salad

🛌😴Prioritize sleep. Make good sleep routines a part of your life: turning off your phone or screens an hour before bed, taking time to wind down. You should aim for 7-9 hours a night.

🤔❤️Check your heart and mind! If you are constantly stressed, your cortisol will be elevated and cause more weight gain. If you have “adrenal fatigue” or very low cortisol, this can be because your body cannot handle that constant fight-or-flight anymore.

If you are a person who struggles with consistent weight loss, there can be many factors. But this is a simple list to check through. I would love to walk with you need more guidance and some accountability. 🙌🏼