Strong Foundations Wellness

12/09/2025

Happy Tuesday!
Today is Day 9 of the 12 Days of Christmas Wellness, and we’re focusing on one of the MOST overlooked parts of health:

👉 Your nervous system.

Your body cannot heal, digest, balance hormones, or stabilize blood sugar if it’s stuck in “fight or flight.”

And the holiday season pushes nearly everyone into sympathetic overload.

Let’s change that.

---

⭐ 3 Signs Your Nervous System Needs a Reset

1️⃣ Constant Mental Noise

Your mind won’t slow down.
You jump from thought to thought with no space in between.

2️⃣ Reacting Instead of Responding

Small things feel big.
You feel overstimulated, tense, or more irritable than usual.

3️⃣ Trouble Winding Down at Night

Your body is tired, but your brain stays “on.”
This is a hallmark of a dysregulated stress response.

---

🎁 Your Nervous System Reset Tuesday Ritual

Try one or two today:

✨ Box breathing (4-4-4-4) — calms the vagus nerve
✨ Warm shower before bed — lowers cortisol naturally
✨ 10 minutes outdoors — regulates your stress pathways
✨ Protein + healthy fats earlier in the day — stabilizes blood sugar, stabilizes mood
✨ Magnesium glycinate — relaxes muscles and reduces nervous system tension

Small, simple resets have the highest return.

---

🧪 Want to understand how stress is impacting your hormones?

The DUTCH Test reveals:
• cortisol rhythm
• nighttime cortisol spikes
• DHEA depletion
• neurotransmitter patterns
• how stress affects sleep, mood, and metabolism

💫 Day 10 drops tomorrow: Immunity Wednesday

Perfect timing for mid-week holiday season resilience.

12/08/2025

Happy Monday!
Today is Day 8 of the 12 Days of Christmas Wellness, and we’re diving into one of the BIGGEST players in your overall health:

👉 Your gut.
When your gut is inflamed, sluggish, or overwhelmed, everything feels off — your energy, mood, cravings, immunity, sleep, and hormones.

And during the holidays, your gut takes more hits than usual.

---

⭐ 3 Ways Holiday Stress Disrupts Gut Health

1️⃣ Slower Digestion

Stress pulls blood flow away from your digestive organs.
Result?
Bloating • constipation • fullness after small meals • nausea

2️⃣ Gut-Brain Miscommunication

A stressed nervous system = a stressed gut.
This leads to:
• anxiety-driven stomach issues
• “holiday heartburn”
• more sensitivity to foods you normally tolerate

3️⃣ Microbiome Imbalance

Sugar, alcohol, poor sleep, and stress feed the wrong bacteria.
This impacts cravings, metabolism, inflammation, and immunity.

---

🎁 Your Gut Health Monday Support Plan

Try one or two of these today:

✨ Start meals with a protein + warm cooked veggies to support digestion
✨ Sip warm lemon-free herbal tea (ginger or peppermint) to calm the gut
✨ Eat slowly + breathe before meals to activate your rest-and-digest response
✨ Add magnesium to support regularity + muscle relaxation
✨ Prioritize sleep tonight — your microbiome resets overnight

Small habits = big changes in how your gut performs.

---

🧪 Want to know what’s actually happening in your gut?

The GI-MAP reveals:
• digestive function
• inflammation
• microbiome balance
• pathogens, yeast, parasites
• how well you’re breaking down food

💫 Day 9 drops tomorrow: Nervous System Reset Tuesday

We’ll shift into stress resilience + calm energy.

12/07/2025

“Your Hormones Run the Show — Here’s How to Support Them This Season.”

Happy Sunday!
Today is Day 7 of the 12 Days of Christmas Wellness, and we’re shifting into something every woman needs during the holidays:

👉 Hormone stability when everything around you feels chaotic.

Because when hormones wobble, everything wobbles —
your energy, mood, cravings, sleep, motivation, and stress tolerance.

Let’s simplify it.

---

⭐ 3 Hormones That Get Thrown Off During the Holidays

1️⃣ Cortisol — Your Stress Thermostat

Too high = anxious, wired, can’t settle down
Too low = exhausted, overwhelmed, “running on fumes”

2️⃣ Insulin — Your Blood Sugar Anchor

Holiday sugar + skipped meals = rollercoaster fatigue, cravings, irritability

3️⃣ DHEA — Your Resilience Hormone

When this drops, you lose emotional buffer capacity.
Everything feels heavier.

---

🎁 Your Hormone Harmony Sunday Reset

Try one or two of these today:

✨ Eat a protein-rich breakfast to stabilize insulin
✨ Take a slow morning — lower cortisol before it spikes
✨ Magnesium + hydration to support hormone pathways
✨ Light movement (walk, gentle yoga) to rebalance cortisol
✨ Set a simple evening routine to help your circadian rhythm reset

Small shifts today will set you up for a calmer, clearer week.

---

🧪 Want REAL clarity on your hormone patterns?

The DUTCH Test shows:
• cortisol curve
• DHEA status
• estrogen + progesterone metabolism
• how stress is impacting your entire system

12/06/2025

12/06/2025

Cranberry Chicken Bake with Caramelized Brussels Sprouts, Sweet Potato & Butternut Squash, Carrot Feta, Walnuts, and Cranberry-Honey Glaze
Ingredients
Chicken & Vegetables
4 chicken breasts or thighs
2 tablespoons olive oil
2 cups Brussels sprouts, halved
1½ cups diced sweet potato
Full Recipe in Coʍmеոτ ..

12/06/2025

🎄 DAY 6 • Six Days of Christmas Wellness

“Why You’re More Tired Than You Should Be — And What Your Body Is Trying to Tell You”

Happy Saturday!
Today is Day 6 of the 12 Days of Christmas Wellness, and we’re talking about something almost everyone is feeling right now:

👉 Fatigue that doesn’t match your schedule.

Here are the 4 hidden reasons you’re wiped out during the holidays:

---

1️⃣ Blood Sugar Crashes

When sugar is everywhere, energy spikes-and-crashes become nonstop.
This leads to cravings, irritability, and afternoon crashes.

2️⃣ Dysregulated Cortisol

Stress, late nights, and rushing flatten your cortisol curve.
This creates:
• waking up tired
• being wired at night
• “tired but anxious” feeling

3️⃣ Low DHEA

Your resilience hormone.
When it drops, stress feels heavier, and your motivation tanks.

4️⃣ Nutrient Depletion

B vitamins + magnesium drain FAST under stress.
Low levels = exhaustion, overwhelm, brain fog.

---

🎁 The good news?

Fatigue isn’t the problem — it’s a message.
Once you understand the root cause, you can finally fix it.

If you want clarity, this is exactly what the DUTCH Test and GI-MAP reveal.

⭐ Day 7 drops tomorrow!

12/05/2025

Happy Friday!
This time of year moves fast — schedules get packed, to-do lists grow, and your nervous system feels the weight of it all.

So today’s reminder is simple:

👉 Your stress system needs intentional breaks throughout the day.
Just 2–3 minutes at a time can reset your cortisol, your mood, and your energy.

Here are a few micro-moments of calm you can practice today:

---

✨ 3 Nervous System “Mini Resets” for Feel-Good Friday

1️⃣ The 4-2-6 Breath

Breathe in for 4, hold for 2, exhale for 6.
This instantly signals safety to your body and lowers stress.

---

2️⃣ Step outside for 60 seconds

Even in the cold, fresh air + natural light recalibrate your nervous system and help regulate cortisol.

---

3️⃣ A grounding touch

Place your hand on your chest or ribcage and take 3 slow breaths.
This calms your vagus nerve and reduces anxiety quickly.

---

🌿 Need deeper support for holiday stress?

My Stress Support Bundle is designed for exactly this season. It includes:

✨ Super B-Complex (for stress resilience + energy)
✨ Adaptogens (to support cortisol balance)
✨ Magnesium Glycinate (for mood + sleep)

This trio is the foundation for calmer days, steadier energy, and better sleep — especially in December.

Link in bio to shop at Strong Foundations Wellness or here👇
strongfoundations.gethealthy.store

---

🎄 Wellness Tip:

This weekend, try scheduling ONE intentional slow moment each day — a walk, tea ritual, stretching, journaling, or quiet time.
Your hormones will thank you.

12/04/2025

Welcome to Day 4 of the 12 Days of Christmas Wellness!
Today we’re talking about something that makes a massive difference in how your body handles stress, mood, and energy during the holidays:

👉 B Vitamins.

When life gets busy, your to-do list gets long, and stress rises… your body burns through B vitamins FAST.
And that’s when symptoms show up.

---

✨ Why B Vitamins Matter Right Now

Here’s what healthy B vitamin levels support:
✔ a calmer stress response
✔ better energy
✔ stable mood
✔ healthier digestion
✔ fewer stress cravings
✔ smoother cortisol rhythm
✔ better sleep quality

When B vitamins are low, you’re more likely to feel:
❌ overwhelmed
❌ shaky or irritable
❌ fatigued
❌ anxious
❌ craving sugar or carbs
❌ bloated or sluggish

This is exactly why supporting your B vitamins in December is so powerful.

---

🌿 Day 4 Tip: Eat at least ONE B-rich food today

Try adding one of these to your day:
• eggs
• turkey
• leafy greens
• salmon
• chickpeas
• avocado
• beef
• nuts + seeds

Whole-food support + smart supplementation = a calmer, steadier holiday season.

---

🛒 Need deeper support?

My Stress Support Bundle includes:
✨ Nutritional Frontiers Super B Complete
✨ Adaptogens for calmer cortisol
✨ Magnesium glycinate for mood + sleep

It’s designed specifically for the high-stress, high-demand time of year (a MUST-HAVE for December).

(Link in bio to shop Strong Foundations Wellness.)
Or here👇
https://strongfoundations.gethealthy.store/tb-strongfoundationswellness-008.html

---

🎄 Day 5 drops tomorrow — all about gut health + digestion during holiday meals.

Turn on notifications so you don’t miss any of the 12 Days of Christmas Wellness!

12/04/2025

Growing and growth spurting kids can really benefit from a small fatty snack before bed.

It seems too simple right? But it’s those simple things that can often get overlooked!

We all know how important sleep is for rapidly growing kids of any age. We think of it particularly for babies and toddlers, as we can physically see the growth and brain development so crystal clear.

But did you know that elementary school kids have ebbs and flows of rapid brain growth too?

And then there’s the tweens and teens! The growth that happens for girls in pre-puberty/puberty (age 10-14 for girls, & 11-16 for boys) is the second largest growth spurt your child will have! (The first is birth to age 3).

12/03/2025

Welcome to Day 3 of the 12 Days of Christmas Wellness!
Today’s focus is something that makes one of the biggest differences in how you feel during the holidays:

👉 Blood sugar balance.

If you want fewer cravings, more stable energy, a calmer mood, and better hormone balance this month… this is for you.

Here are 4 simple ways to stay grounded and balanced during “sugar season” ⬇️

---

✨ 4 Holiday Blood Sugar Tips for Day 3

1️⃣ Eat protein at breakfast

This is your #1 hormone-balancing tool.
It keeps blood sugar steady for HOURS.
Try eggs, Greek yogurt, turkey sausage, or a quick protein smoothie.

---

2️⃣ Pair carbs with fat or protein

Never eat carbs alone — especially the holiday ones.
Add nut butter, cheese, nuts, eggs, or avocado to slow the glucose rise.

---

3️⃣ Walk 8–10 minutes after your biggest meal

Post-meal movement is magic for lowering blood sugar, supporting digestion, and reducing that heavy, bloated feeling.

---

4️⃣ Add cinnamon to meals & drinks

Cinnamon helps improve insulin sensitivity and stabilize blood sugar naturally.
Add it to coffee, oatmeal, sweet potatoes, or tea.

---

🛒 Need extra support this month?

My Blood Sugar Support Bundle is included in the holiday deals and helps with:
✔ balanced energy
✔ fewer cravings
✔ mood stability
✔ better stress response
✔ smoother digestion
✔ holiday metabolism support

Perfect for this time of year when routines shift and sugar is everywhere.

Link in bio to shop Strong Foundations Wellness or click here👇
https://strongfoundations.gethealthy.store/

🎄 Day 4 drops tomorrow — “B Vitamins for Holiday Stress.”

Turn on post notifications so you don’t miss it!