Dr. Kourtney

06/07/2025

Missed the first two classes of the Breath and Believe series? You’ve got one shot to catch up.

✨ This weekend only, we’re airing exclusive replays of Class 1 and 2—but they’ll only be available once:

Class 1 Replay → Saturday, June 7 at 12 PM

Class 2 Replay → Sunday, June 8 at 12 PM

⏳ To access the replays, you must be registered and booked into the class on the Fiit app at least 10 minutes before start time.

After this weekend, they’re gone.

This is your moment to reset, release, and reconnect—don’t miss it.

👉 Book your spot now. LINK IN BIO or you can register .com

Let this be the breath that changes everything.

05/16/2025

05/14/2025

🥗 When your digestion is off, mood is trash, bloating is next level, and your energy’s dragging... guess what?
Your gut—and your hormones—are probably beefing. 👀

Enter: the Beet & Lentil Citrus Salad.
A dreamy combo of fiber, phytonutrients, and healthy fats to support your gut, brain, and perimenopausal soul. 🙏🏽

Here’s why this salad is a midlife yes please:

🥬 Lentils & Beets = Fiber Power Couple
They help move things along (if you know what I mean) and feed good gut bacteria, which helps with estrogen clearance, mood, and even weight regulation.

🍊 Oranges = Collagen + Gut Protection
Packed with vitamin C to support your gut lining, enhance iron absorption (hi, low ferritin), and brighten your skin.

🥜 Pistachios + Olive Oil = Inflammation Fighters
These healthy fats help strengthen your gut barrier and reduce inflammation

🌱 Microbiome Magic
The more variety you feed your gut, the more resilient your microbiome—which means better digestion, better mood, and better hormone metabolism.

🥗 Beet & Lentil Citrus Salad (serves 4)
Salad Ingredients:
🌱 4 large beets, washed + trimmed
🌿 ½ cup Beluga (black) lentils, rinsed or canned
🍊 2 oranges, peeled and segmented
🧅 4 scallions, sliced on a bias
🥜 2 Tbsp pistachios, chopped

Vinaigrette:
✅ 6 Tbsp white balsamic vinegar
✅ 2 cloves garlic, minced
✅ 2 tsp maple syrup
✅ 1 tsp miso paste
✅ 2 Tbsp olive oil
✅ 1½ tsp Dijon mustard

Directions:
Roast or boil beets until tender, then peel and slice or cube.
Cook lentils until just soft (not mushy).
Whisk vinaigrette ingredients in a jar.
Toss beets, lentils, oranges, scallions, and pistachios in a bowl.
Drizzle with vinaigrette. Try not to eat it all before dinner.

✨ Pro tip: Nut-free? Use toasted pumpkin seeds (pepitas) instead of pistachios—they’re zinc-rich and great for hormone balance too.

Because when your gut is thriving, your entire body feels more balanced.
Mood. Metabolism. Menopause symptoms. All of it.

💬 Tag your salad buddy.
💚 Save this for your Sunday meal prep.
🧠 Eat for your microbiome—and your midlife magic.

05/07/2025

🧠💪🏽 This is not just a salad—it’s a perimenopause power bowl disguised as a side dish. 👏🏽
If you're looking to nourish your midlife hormones without another bland bowl of “sad desk salad”… this one’s for you.
We're talking:
Quinoa – A complete protein loaded with magnesium (hello, muscle + mood support) & fiber to keep blood sugar steady and cravings in check.
Broccoli – Cruciferous queen that helps your liver detox excess estrogen and supports gut health. (Also: fiber for days.)
Pomegranate seeds – Antioxidant-rich with phytoestrogen compounds that may ease hot flashes + support cardiovascular health.
Goat cheese – Creamy, tangy, and easier to digest than cow dairy
Citrus zest + juice – Vitamin C helps boost collagen and support adrenal function (shoutout to stress management).
Whether you're deep in the hot flash trenches or just starting to notice your body changing in ways you did not sign up for—this salad’s got you.
🥗 Midlife Hormone-Supporting Broccoli + Quinoa Salad
Serves 6
Ingredients:
🥦 8 cups broccoli, chopped
🫒 2 Tbsp olive oil (for roasting)
🍚 1 cup quinoa
🥣 2 cups low-sodium veggie broth (or water)
🍎 1 pomegranate, seeds removed
🌰 ½ cup almonds, chopped
🍊 2 oranges, zested and juiced
🧀 3 oz goat cheese, crumbled
🧂 ⅛ tsp salt
🌶️ ⅛ tsp pepper
🫒 1 Tbsp olive oil (for dressing)
🍷 3 Tbsp red wine vinegar
🥄 ½ tsp Dijon mustard
Directions:
Preheat oven to 350°F. Toss broccoli with olive oil and roast for 25–30 mins until tender + slightly crispy.
Rinse quinoa, cook with broth for 15 mins, then fluff.
In a large bowl, combine roasted broccoli, quinoa, almonds, pomegranate seeds, goat cheese, orange zest, salt + pepper.
Whisk dressing ingredients together in a jar, pour over salad, and toss to coat.
Serve warm or cold, and enjoy that glow-from-the-inside-out kind of feeling.
💡 Dairy-free? Swap goat cheese for avocado or your fave plant-based crumble.
💡 Broccoli hater? Cauliflower plays well here too.
Because we don’t just eat for flavor—we eat to feel good, stay strong, and support this glorious midlife phase we're in.

04/27/2025

🛑 BREAKING: Women’s Health… Temporarily an Afterthought. Again.

In case you missed it (because of course it wasn’t front-page news 🙃), the NIH almost pulled the plug on one of the most important women’s health studies of our time — the Women's Health Initiative (WHI).

You know, the study that gave us actual data (not guesses) about heart disease, breast cancer, osteoporosis, and quality of life after menopause?
The study that literally changed clinical practice and saved hundreds of thousands of lives?
Yeah. That study.

🔻 NIH quietly decided to cut funding to WHI – effectively tossing decades of women’s health progress into the shredder.

Because apparently we’re still in the era where investing in women’s health is somehow considered "optional."

BUT after scientists, doctors, and basically anyone who knows how aging works roared with outrage, HHS reversed course faster than you can say “perimenopause mood swing.”

They are now working to fully restore funding to WHI, claiming it was all just a little "internal budgeting misstep." 🙄

Here’s the reality:
💥 Women's health research has been historically underfunded.
💥 WHI gave us life-saving insights that changed the game.
💥 Cutting funding would have been catastrophic for EVERY woman — especially those navigating perimenopause, menopause, and postmenopause.

We deserve research. We deserve answers. We deserve to be a priority — not an afterthought.

💬 Sound off below: How do YOU feel about this funding whiplash? Are you as over it as I am?

🔖 Save this post so you can remind people why women's health funding should NEVER be on the chopping block.

04/18/2025

Your Blood Sugar Has Tea to Spill

Your body’s been trying to tell you what’s up—through cravings, crashes, and that 3 PM mood swing meltdown.

Want to finally get answers instead of guessing?

Enter: Continuous Glucose Monitoring (CGM)

CGMs aren’t just for people with diabetes—they’re your metabolic BFF in midlife. When you can see how your body responds to food, stress, sleep (or that “healthy” smoothie that’s actually a blood sugar bomb)... you change how you live.

🧠 In fact, studies show that CGM use is linked to:
✔️ Healthier eating choices
✔️ Improved physical activity
✔️ Better overall metabolic awareness

Yes, even in folks without diabetes! 🙌🏾

So if you're ready to eat, move, and live smarter—with real data, not vibes—join my upcoming Glucose Group Class and learn how to make CGMs work for your hormones, your goals, and your beautiful, badass biology. 💃🏽

🔗 Link in bio to join the group

📉 Glucose. Cravings. Mood. Energy. All connected.
Let’s learn together—no shame, just science.

12/03/2024

Calendula Magic: DIY Healing Salve & the Secret Powers of This Wonder Flower🌼

Did you know this cheerful little bloom isn’t just pretty—it’s basically the "overachiever" of the garden? 💁‍♀️ Got a cut? Calendula. Dry skin? Calendula. Want to feel fancy while sipping tea? You guessed it, CALENDULA. 🍵 (although you may want some honey as it can be bitter) ✨

If this flower were a person, it’d definitely have a “ #1 Helper” mug and a packed schedule. 🌟

Calendula Healing Salve 🌼✨

This all-purpose salve is perfect for soothing dry skin, minor cuts, scrapes, or even diaper rash. It's easy to make and packed with calendula's natural healing properties!
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Ingredients:
- 1 cup dried calendula flowers
- 1 cup carrier oil (e.g., jojoba, sweet almond oil, or coconut oil)
- 1 oz beeswax (grated or in pellets)
- 10 drops lavender or rose essential oil (optional, for added scent and soothing power)
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Instructions:

1. Infuse the Oil
- Place the dried calendula flowers in a glass jar.
- Pour the carrier oil over the flowers, ensuring they’re fully submerged.
- Cover the jar and let it sit in a sunny spot for 4–6 weeks, shaking gently every few days.
(For a faster method, gently heat the jar in a double boiler on low for 2–3 hours.)

2. Strain the Oil
- Strain the infused oil through a fine mesh sieve or cheesecloth into a clean, heatproof bowl. Discard the flowers.

3. Make the Salve
- In a double boiler, gently melt the beeswax.
- Once melted, stir in the infused calendula oil until well combined.
- Remove from heat and, if using, add the lavender essential oil.

4. Pour and Set
- Pour the mixture into small jars or tins. Let it cool and solidify for a few hours.

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How to Use:
Apply a small amount to dry skin, minor wounds, or any area needing extra care. Store in a cool, dry place for up to 6 months. 🌿

Enjoy your natural calendula magic! 🌼

Tag your friends who need a little sunshine (or skincare help)! 🌻