Kelli Hanson, RD

Kelli Hanson, RD Functional Dietitian | Women's Health

12/19/2025

feeling cute & yappy 🌞

12/16/2025

Another day working on this year’s Christmas gift to myself.

Building could quite literally take everything from me and I will never stop keeping it aligned with my values. I believe science + spirituality can and should coexist.

I also believe many people in the wellness industry, though good intentioned, will keep you running in the hamster wheel of disconnection from love, source, God. Over-optimization or quick fixes claiming to save you. If it feels off it probably is. This is my spicy opinion that I’m no longer nervous to share with everyone who walks into my virtual doors. ❤️

I’ll never stop being empathetic and honest in my discovery calls. Sharing that the short cut is the long way. Seeing the nuance in women’s health rather than guilting you into “my way is best”. Because my way is not easy. It takes investment and work. And if you’re unsure if it’s the best for you, I have my StrongHer Community to get started with less 1:1 help, but the same vibes 💪🏽

So if you feel stuck, frustrated or alone on your health journey. I promise you are not doing it wrong. You might actually be miles ahead of everyone who is taking the quick fix and avoiding seeing their health more holistically.

Because sometimes healing *initially* hurts. Healing isn’t linear. And health isn’t normal anymore. We’ve strayed so far in our society.

But what we haven’t lost is love. Love brings you back to clarity. To your body. To your inner guidance. To a state of healing. And it’s right there, within reach when you look for it.

Building with love always,
Kelli, RD

Estrogen is a vascular and metabolic bodyguard 🫀It helps protect blood vessels, supports insulin sensitivity, and lowers...
12/15/2025

Estrogen is a vascular and metabolic bodyguard 🫀

It helps protect blood vessels, supports insulin sensitivity, and lowers lipoprotein(a).

In PCOS, estradiol often stays low-to-normal while estrone runs higher, disrupting the estrogen peak needed for ovulation → leading to anovulation and irregular cycles.

How to support healthy estrogen balance in your 20s:

• Include gentle phytoestrogens
These don’t “raise estrogen” aggressively — they modulate estrogen receptors and can support signaling when estradiol is low.
Think:
– Organic soy (tempeh, tofu, edamame)
– Ground flaxseed
– Lentils & chickpeas

• Don’t fear iodine (within a food-first range)
Iodine is essential for thyroid-estrogen cross-talk and ovarian signaling. Low iodine = sluggish estrogen signaling for many women.
Food sources:
– Seaweed (nori, dulse, wakame)
– Eggs
– Dairy or iodized salt
(Supplementation should always be individualized)

• Eat enough fuel
Chronic under-eating, intense calorie tracking, or over-training suppresses estradiol production — even if labs look “normal.”

• Support liver clearance
Estrogen balance isn’t just production — it’s metabolism.
Include:
– Bitter greens (arugula, dandelion, radicchio)
– Sulfur foods (eggs, garlic, onions)
– Adequate protein

• Stabilize blood sugar
Insulin resistance pushes estrogen toward estrone dominance. Balanced meals > restriction.

• Reduce endocrine disruptors
Plastics, fragrances, and chronic stress all interfere with estrogen receptor signaling.

✨ Estrogen health in your 20s isn’t about suppression, it’s about rhythm, signaling, and nourishment.

Start your free trial of StrongHer Community and you’ll receive instant access to Reclaim Your Rhythm mini course where we cover hormone supportive habits and supplements. Or comment “Map” for my free downloadable mini-course, Stress Resilience Micronutrient Map (ideal for CrossFit, marathon, night shift, post-partum and all other high stress girlies ❤️)

sending love
12/14/2025

sending love

12/14/2025

Labs I reviewed today:

26 year old. Runs, bikes, lifts, works full time, socializes, cooks good food. Instead of feeling “good”, they want to feel empowered with an understanding of functional labs. Better Whoop data. Intentional training for new goals in 2026.

And labs showed me:
A system lacking raw materials
A body prioritizing conservation over repair
Hormones starting to dip because minerals are low

These things won’t change overnight, but they can be well supported through relatively small lifestyle tweaks and intentional supplementation. And just like with training for a marathon, these changes don’t happen overnight. You adjust, build, recover, and refine. There’s no one-size-fits-all blueprint for physiology, only data-driven cycles.

Foundations Labs was the starting point.
Micronutrients give us the game plan.
Somatic and spiritual practices help regulate the system.
And now we build from there.

If you’re ready to start repairing nutrients, comment Map and I’ll send you my mini-course “Micronutrients for Stress Resiliency” on how to get started even before running labs❤️

Ready to run labs? ➡️ apply for StrongHer Labs Circle 🩸

Can confirm,Cattle raised on 7 years of 100% grass taste amazing. More omega-3, more flavor, more intention. As Christia...
12/12/2025

Can confirm,

Cattle raised on 7 years of 100% grass taste amazing.

More omega-3, more flavor, more intention.

As Christians Northrup (obsessed with her books) says, “food is the most intimate thing you can buy…unlike clothes or shoes that dress the outside, food goes into your body and builds who you become.” ❤️

Food = energy

12/11/2025

Comment map and I’ll send you my Stress Resilience Micronutrient Map for hot girls who might be depleted in micronutrients ❤️

P.s. pair with pickled veggies, chips & feta. So good.

12/10/2025

Why I Love Resistant Starch (and why your body does too)

1. Keeps blood sugar so much steadier
Resistant starch acts like fiber — slowing down digestion so your glucose doesn’t spike and crash.
→ Perfect for if you’re working on hormones, energy, and mood stability.

2. Nourishes the gut without the bloat😍
It feeds the good bacteria in the colon, producing short-chain fatty acids (like butyrate) that reduce inflammation and support a calm, regulated nervous system.

3. Helps with cravings + satiety🙏🏻
By supporting steady blood sugar and balanced gut hormones, resistant starch naturally helps reduce afternoon crashes and late-night cravings.

4. Supports hormone health🌸
A steady gut + stable glucose = better cortisol rhythm, PMS support, and less inflammation.

5. Boosts digestion + bowel regularity💩
It’s gentle fiber, great for clients who can’t tolerate harsh fibers or who flare easily.

6. Can improve metabolic health long term❤️
Studies show it can support insulin sensitivity over time

7. Supports a calmer, safer-feeling nervous system
Butyrate (produced when you digest resistant starch) directly supports gut–brain communication → less reactivity, easier regulation, and more clarity.

12/09/2025

The spiritual shifts came with the era of being in my twenties, learning to spend more time alone and finding my value in the energetic state I was in, not my productivity, accomplishments or body. Those things are still important, but without my energy being grounded, regulated and at peace, they mean far less.

Comment “Map” and I’ll send you my new mini-course the Stress Resilience Micronutrient Map to get started healing from a place of clarity ❤️

If your doctor says your labs are “normal” but you know you’re not feeling like your most energized, vibrant self… there...
12/06/2025

If your doctor says your labs are “normal” but you know you’re not feeling like your most energized, vibrant self… there’s usually more under the surface we can uncover. ✨

I can’t tell you how often I see clients who are counting calories, hitting their workouts, doing “all the things”… and their deeper markers are still off. (Myself included)

Our habits truly matter, but so does what’s happening at the cellular level through detoxification and inflammatory signaling.

We track + address:
➡️ Metabolic health
➡️ Immune health
➡️ Micronutrients, antioxidants & toxic metals
➡️ Gut health
➡️ Hormones & menstrual patterns
➡️ Lifestyle habits that matter for you

These are the real systems running the show in your body. And when you understand them, you feel so much more empowered in your healing. 💛

Message me “audit” and I’ll send you the Womens Biological Audit I’ve been working on. It goes through basic biomarkers you probably already have (like HRV & cholesterol) to help you better understand what’s optimal.

I bought new lips… but the same insecurities came with me.I got lip injections twice. They were subtle, some of my frien...
12/06/2025

I bought new lips… but the same insecurities came with me.

I got lip injections twice. They were subtle, some of my friends didn’t even notice. I told myself it was an investment in my confidence. Turns out I still struggled with the exact same internal battles both times I had them. And I had $1,000 less to invest into my long term health and business.

Lip injections looked great I thought, but you know what really boosts my confidence?
🎉Facing a fear and each time it feeling less scary/hard
🎉Learning a skill or complex mechanism then teaching it to my client
🎉Building a relationship based on respect, trust and shared values + vibes
🎉Quality lip liner and a glass of organic red wine 😉

If you need a great lip injections girly in DSM, I do highly recommend Nova MedSpa, just make sure you are also doing the inner work to cultivate that confidence (& peace) holistically my love. 😊

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Des Moines, IA
50309

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