Functionally Whole

Functionally Whole I help women who struggle to build and maintain healthy habits finally break through while connecting with themselves, community, and nature.

Certified Primal Health Coach
Certified Transformation Coach
Girls Who Hike Ohio Ambassador
Market Manager

Meal prep lunches for this week: Grilled chicken, roasted Brussel sprouts, and carrots, with honey balsamic glaze Cubed ...
12/19/2025

Meal prep lunches for this week:

Grilled chicken, roasted Brussel sprouts, and carrots, with honey balsamic glaze

Cubed steak, white sweet potatoes, broccoli, and carrots with coconut aminos and seasonings

Not only delicious, but they are anti-inflammatory, nutrient-dense whole foods!

I’m looking forward to these lunches! 🥳

The more I learn, the more obvious it is that the mind-body connection is pivotal in any healing journey.I’ve had this b...
12/10/2025

The more I learn, the more obvious it is that the mind-body connection is pivotal in any healing journey.

I’ve had this book on my Amazon watch list for years - but I never made it a priority purchase because I was “fine.” But I wasn’t … and
continued to push myself straight into a flare.

In the midst of that flare, I knew I needed to do all the things I could to help my body heal, so I finally bought it. It’s helped immensely in bringing my body back into a state of balance.

Here are 10 benefits of the mind-body connection, according to the book:
✅ Less stress reactivity
✅ Reduced inflammation
✅ Better sleep
✅ Improved digestion
✅ Less pain
✅ More willpower for healthier choices
✅ Greater mental clarity
✅ Less fatigue
✅ Improved relationships
✅ Better health

➕ and added benefit: Hope! ❤️

It can be so tough when we are in a hard place to know where to begin to help ourselves feel better. That’s why the author included options for every type of activity in the book for those who are only able to make the smallest changes, and it’s all very approachable.

Eileen Laird also used to produce the Phoenix Helix podcast, a great resource for building autoimmune resilience. There are hundreds of episodes, and it always feels like I’m talking with a good friend when I listen. It’s one of the first resources I always recommend to anyone I talk to with autoimmune disease.

If you’re looking for practical ways to progress in your healing journey, definitely check out this book and the podcast!

After about 11 weeks of being in the worst autoimmune flare I’ve ever experienced, I am finally feeling more like myself...
11/23/2025

After about 11 weeks of being in the worst autoimmune flare I’ve ever experienced, I am finally feeling more like myself again! 🥳

A big part of feeling better has been from changing my diet, my daily habits, and managing stress levels - all of which meant that I had to focus more on how I wanted to feel than on what I wanted to do (or not do) in that moment.

My doctor believes I’ve developed a connective tissue disease (a group of conditions where the body’s immune system attacks its own connective tissues, causing inflammation and damage to various parts of the body like joints, skin, and organs) and while it is still in the early stages and not specific at this point, it most likely will progress over time.

My goal is to slow that progression as much as possible as possible. And to do that, I need to take the very best care of myself that I can.

To be able to live the life that I want to live - one filled with nature, adventures, spending time with my amazing husband, and making a difference at a job that I love, I will do whatever it takes because my desire to have that life is bigger than the desire to make myself comfortable in the short term.

We have to be willing to do the hard things. Sometimes that looks like a climb that scares the crap out of you, like my Via Ferrata climb. Sometimes it’s a hard workout that we don’t think we can do. Sometimes it’s meal prepping when we’d rather just wing it.

Sometimes it is choosing to not eat things that I know will cause inflammation, even if I know they taste good. Sometimes it’s putting the phone down and making myself do my bedtime routine so I can get sleep and my body can heal and recover.

The hard things help us grow and heal. 💚

Delicious AIP breakfast! Ground beef, leftover honey glazed carrots, and sauerkraut! Soooo good! (For the most benefit f...
11/17/2025

Delicious AIP breakfast! Ground beef, leftover honey glazed carrots, and sauerkraut! Soooo good! (For the most benefit for your gut health, don’t heat kraut too much - it kills the good stuff!)

Traveling AIP lunch! 🐟 🍠
10/22/2025

Traveling AIP lunch! 🐟 🍠

Did you know that tracking HRV is one way to help manage chronic illness? HRV (heart rate variability) is a measure of t...
10/07/2025

Did you know that tracking HRV is one way to help manage chronic illness?

HRV (heart rate variability) is a measure of the time variance between heart beats at rest, and reflects the health of our autonomic nervous system - how much stress we are under and how our bodies are handling it.

This is why I wear my Garmin - and if I had paid closer attention, I could have caught this autoimmune flare earlier before it really exploded and started doing things to mitigate it. But although I noticed my HRV had tanked, I kept pushing through to do all the things. 🤦🏻‍♀️

I still don’t exactly know what’s going on with me, but my doctor thinks it’s an undifferentiated or mixed connective tissue disease. My testing showed autoimmune activity and high inflammation but nothing specific (besides Hashimotos, which I already know about).

It’s been over a month and this flare is still going, although I have seen some improvement and even had a good day Saturday. Things are flared back up now, but I’ll just keep on doing the things to lower inflammation, calm my immune system, and heal my gut.

Here’s a screenshot of my HRV for the last 30 days. For reference, my normal is in the 90s. Also a screenshot of an article talking about how HRV could potentially be used in the management of inflammatory and autoimmune diseases. 🤓

There is about a month and a half between these two photos. In the first, I was feeling on top of the world. I felt like...
10/01/2025

There is about a month and a half between these two photos.

In the first, I was feeling on top of the world. I felt like I was in better health than I had been in ever in my life, and could take on anything.

In the second, I was three weeks into an autoimmune flare with scary, serious new symptoms that I had never experienced before. I was trying to smile through it, but I was in constant pain, had a low grade fever, covered in a rash, and a few days after this my jaw would lock up, keeping me from eating any solid food or even truly smiling for about three days.

It’s a reminder of the fact that things can change in the blink of an eye.

But it’s also a reminder of resilience.

Resilience to be able to adapt to changing circumstances. To be able to keep looking ahead and moving towards the light, even when the darkness is all around you.

This doesn’t mean that we ignore our fear or our grief. Quite the contrary. True resilience requires you to feel it, to sit with it until you’ve learned what you need to learn. Then, and only then, you can start moving forward.

I’ve been to urgent care, my chiropractor twice, and my doctor once so far. I’m having a lot of tests ran to see if we can figure out what the heck is going on with me.

But I already understand autoimmunity. I understand that no matter what the specific disease is, that I need to calm the root of the issue - which is my immune system. I need to calm inflammation and focus on gut health.

I’ve done this once, and I will do it again - because I refuse to live a life that’s less than what I’m capable of.

💖
09/25/2025

💖

08/18/2025

Impeccability is love in action.
Your words moving in the direction of truth, beginning with you.
🌻

08/12/2025

As we head into summer, it’s the perfect time to take stock and see which elements of the Primal Blueprint you're doing well most of the time and which you might be neglecting.

Is your plate mostly filled with real food? That’s great, but also, how much are you moving every day at an aerobic pace? Are you getting enough sleep and a good amount of sun exposure? Taking time to play? Lifting heavy things and throwing in the occasional sprint session? Using your brain?

Nobody does all these things perfectly all the time, not even me. But true health, energy, and vitality come from more than eating a healthy diet sometimes and exercising when you get around to it. So I have to ask: what’s lacking for you? Where are you called to do more and invest in yourself?

For the next couple months, I’m going to be using the MDA newsletters to revisit the pillars of the Primal Blueprint—food, movement, and lifestyle—and hopefully inspire you to get back to Primal basics, where humans feel their best. Their Primal Roots.

This isn't a challenge or a "cleanse." It's an invitation to reflect and realign. No special registration necessary, but if you aren’t already getting the MDA newsletter, join the mailing list now at https://www.primalkitchen.com/pages/marks-daily-apple?utm_source=facebook&utm_medium=social&utm_campaign=dhfacebook&utm_content=app.dashsocial.com%2Fmarks-daily-apple%2Flibrary%2Fmedia%2F544101418 or link in bio.

08/12/2025

After walking a lot, probably the most fundamental and non-negotiable aspect of Primal fitness is lifting heavy things. It's key for muscular strength, bone density, and balance, which are the foundation of staying mobile and capable as we age. Here's how I do it:

Get in and get out. I'm not a fan of protracted gym sessions. I like to keep my dedicated strength sessions brief but intense, prioritizing full-body compound movements like deadlifts and weighted squats.

Use whatever equipment you have on hand, including your own body weight. As long as you're challenging yourself, it doesn't matter whether you use free weights, kettle bells, resistance bands, sand bags, or rocks and logs. The Primal Essential Movements (push-ups, pull-ups, squats, planks) don't require any special equipment except something to hang from, and they can be modified for almost any fitness level.

Eat enough protein. That doesn't mean you have to eat hundreds of grams per day, but enough to provide the building blocks you need. I’d also include some collagen. Lifting heavy things trains your connective tissue as well as the muscles, and all those tendons and ligaments need collagen to get stronger and repair themselves. At this point I consider collagen to be the 4th macronutrient.
Lock in good form before adding weight. Piling weight on top of bad form is a sure way to get injured.

How do you incorporate "lift heavy things" into your life?

It’s Sunday! Are you ready to start a new week? What are your intentions for the week? ✨
08/04/2025

It’s Sunday! Are you ready to start a new week?

What are your intentions for the week? ✨

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