Eats by E.M., LLC, Naples, FL (2026)

04/11/2022

This topic still blows my mind🤯

Iron deficiency is all the talk when discussing mainstream women’s health, and the way our modern healthcare system often addresses the issue is via an iron supplement. But what good is an iron supplement if your iron recycling system isn’t working properly? Not to mention, many women report unpleasant symptoms that come with iron supplements, including constipation, GI upset, heartburn and more. Who wants that?🥴

So how do we address this iron regulation problem? Swipe through to find out…👀

✅Hint: Copper (and retinol) might be the missing link in your iron-deficiency anemia diagnosis.

For those struggling with iron-deficiency anemia, it might be wise to discuss this with your doctor and get a Full Monty Iron Panel & HTMA test, as well as get your thyroid checked & focus on MINERAL SUPPORT (you know me and my love for minerals🙌🏼). These tests will help you get a clearer picture of what’s really going on so that you can pinpoint a root cause🔔

Does this post resonate with you?
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*Not medical advice.

03/01/2022

Lemme upgrade ya✨

By now you know that minerals are a key foundational element of health, & today’s post is to provide you with simple swaps to make eating a “mineral-rich diet” easier🙌🏼

Here are SIX easy upgrades you can make to increase your mineral intake…
✓Table salt ➡️ Sea Salt
“Wait, who uses salt anymore? Isn’t it bad for me?” HECK NO! Girl, you NEED salt. But, it’s all about the kind & quality of salt you consume. Unlike table salt, sea salt is very mineral-rich. Personally like Redmond’s Real Salt! I put a pinch or two of this in each glass of water, as well as on my meals!
✓Bottled water ➡️ Coconut water
Bottled water is stripped of its minerals and does nothing to hydrate your cells. Opt for mineral rich drinks like 100% coconut water that contain natural K, Na, and Mg!
✓Muscle meats ➡️ Organ meats & blends
I know what you might be thinking…who eats organ meats?! Gross! Well, organ meats are some of the most nutrient dense foods on the planet and we SHOULD be consuming them regularly. Incorporating organ meats such as desiccated beef liver from , and/or an organ/muscle meat blended beef like are great options!
✓Protein bars/shakes ➡️ Beef jerky & greek yogurt
Many protein bars & shakes are loaded with mystery ingredients, additives, and heavy metals. They also lack the natural from of minerals you would obtain from real protein sources. Opting for fresh, grass-fed jerky & greek yogurt are great whole-food sources of protein, healthy fat, & minerals that your hormones will LOVE💗
✓Almond & oat milk ➡️ Grass-fed milk
Where do I begin here...👀 To keep it short, grass-fed milk (just like grass-fed beef from above) is the GOAT compared to synthetic nut & oat milks on the market. Truly a nutrient-rich food that we need to thrive.
✓Egg whites ➡️ Pasture-raised whole eggs
Oh the classic egg debate…to eat the yolk or not🤔 Well, I’m going to tell you to eat the yolk EVERY. SINGLE. TIME. This is where the key vitamins and minerals reside that benefit the body. Opt for quality, pasture-raised eggs to achieve optimal nutrient-density🍳 I like

Which swaps are you going to try? 👇🏼

02/03/2022

News flash: Hormonal imbalance is a red flag🚩NOT a root cause!

So you’ve got a hormone imbalance, now what?

Most hormone symptoms like PMS, mood swings, irregular or absent cycles, fertility issues, acne and skin issues, cramping, bloating, etc. are key indicators that hormone imbalance is at play. But the question we should be asking ourselves is WHY. The “why” is almost ALWAYS directly related to a missing, lacking, or exacerbated foundational element of health.

Instead of spearheading that particular hormone symptom to provide (short-term) relief, we must instead take a step back and figure out the missing piece(s) of the puzzle.

This means examine these foundational ares:
✓Sleep💤 - are you sleeping enough? Are you getting quality, uninterrupted sleep?
✓Movement🏃‍♀️- this can mean an excess of movement OR lack thereof. Are you moving according to your cycle to support hormones?
✓Stress🥵 - are you stressed out or feeling the need to be occupied 24/7? Do you find it difficult to rest your mind & body? Do you have mid-day energy crashes?
✓Blood Sugar🩸- are you eating to support blood sugar balance?
✓Gut Health🥕- do you regularly practice gut-supportive habits?
✓Detox Pathways⚠️- are hormones being metabolized and excreted properly or are your pathways sluggish/clogged leading to imbalance?
✓Mineral Status🧂- you already know the drill on this one…👀
✓Toxin Exposure🧴- do you use endocrine-disrupting products? What environmental toxins are you exposed to regularly?
✓Hydration💦- goes hand-in-hand with minerals
✓Energy intake🥩- are you eating ENOUGH? Consuming bioavailable proteins, carbs, and fats?
✓Mental Health🧠 - the thoughts & beliefs we carry directly impact hormones
✓Cell Function🦠- this gets into the nitty gritty…are your cells functioning as they should?
✓Emotional Support👨‍👩‍👧‍👦 - think relationships with family, friends, and loved ones…

Good news is: regardless of the red flags, these key foundational elements look pretty similar for everyone and will allow you to find hormonal balance that lasts✨

Which of your root causes could use some love? Let me know below🤗👇🏼

01/27/2022

Health” and “Simple” in the same sentence? Who new!✨

Trust me, I get that we live in a time where we are bombarded with information, opinions, ideas from every which direction, ESPECIALLY when it comes to nutrition and health, which can be difficult & exhausting to navigate.

But the reality is, health should NOT be complicated, and the good news is it doesn’t have to be (phew)🤗

There are some core foundational elements of health that often get overlooked and, quite frankly, can make all the difference in the world for your health journey! Here are 5 habits I recommend that will make health far less complicated:

1. Eat within 30 minutes of waking each and every morning - this will break the 7+ hour fast and kickstart your metabolism!
2. Eat in balance every meal by incorporating protein, fat, & carbs at EVERY meal - balance is KEY for so many reasons, from blood sugar regulation, energy production, hormone balance, liver support, muscle development, etc.
3. Don’t go longer than 4 hours between meals or snacks - this ties into habit 1 & 2 from above…it’s all about blood sugar stability and energy utilization! Going long bouts of time without food creates a rollercoaster-like effect on our blood sugar which can be problematic to overall health with time.
4. Drink mineral rich water & add minerals to your daily routine - mineral water is what allows our bodies to stay hydrated! Filtered water or water from the sink lacks minerals and/or has properties that deplete other minerals in water & our bodies. How to make mineral water? Simply add a pinch or two of sea salt to your water or add Trace Mineral drops! Also take a peek at my “Mineral Mocktail” post!
5. Get outdoors & achieve daily sunlight exposure - this is oh so important peeps! I understand that the sun might not be shining every day, but getting outside regardless is key to stress management, energy production, and more! It’s also a way to disconnect from technology, reduce blue-light exposure, get fresh air, absorb vitamin D, the list goes on! Not to mention, the sun has so many healing benefits that I would love to discuss at a later post☀️

Which tips do you plan to try this week? Let me know!!⬇️

10/25/2021

My top tips for stronger, healthier HAIR✨

Let me preface by saying that it is very difficult to optimize hair health unless you have your metabolism in check FIRST! This means you need to be…

✓Eating enough ( #1), eating consistently and in balance, focusing on sleep and hormone support, exercising mindfully…

Once you master the above, these tips can be used for added success!

1️⃣ Daily beef liver - it contains SO MANY key nutrients, copper in particular. When it comes to hair, copper is uber important because it helps us create ENERGY from the food we eat. It is also loaded with B vitamins, which are oh so supportive of our hair!
2️⃣ Scalp massage or brushing - The health of our scalp has a huge impact on the hair follicle, so if we have poor circulation, it can lead to hair loss. Brushing stimulates the scalp by increasing blood flow. This means more nutrients brought to the root, which improves hair growth.
3️⃣ Daily mineral mocktail - I may sound like a broken record, but minerals are at the foundation of it all! Which is why a daily mineral mocktail is going to be game changer for hair health and more! Of keen interest here is magnesium because it makes ATP (a.k.a. energy).
4️⃣ Daily collagen, gelatin, or bone broth - these all contain essential amino acids that act as the building blocks for tissue development. They help improve skin elasticity, as well as hair strength, thickness, and shine.
5️⃣ Avoid heat when possible - Heat is damaging to the hair, especially when used regularly. Opt for air-drying whenever possible!
6️⃣ Quality fat + protein intake - we need adequate protein + fat intake to optimize hormone and metabolic health. Focus on quality animal sources here (grass-fed butter, beef, eggs, etc.)…

Hair is sort of the “last straw” when it comes to health. Therefore, if you notice hair-related problems (i.e. thinning, loss, damage, dullness, etc.), it means your body has been struggling with some sort of imbalance for quite some time. What this ALSO means is that it can take a long time for you to restore hair health because the body must heal inside before hair receives any attention! Patience is key🔑✨

10/19/2021

Spot the difference?

First off, HI!👋🏼 I took quite a long hiatus from posting here, but I’m back and ready to share some content with you all🤗

I thought I would kick it off with a topic that can be challenging for many to grasp: a symptom suppressive diet vs. a healing diet! The symptom suppressive diet is SO SO temping, because it’s the one that gets us quick results with fairly minimal effort or long-term habit change. But that’s all the reason why it DOESN’T stick.

And the root of the problem is, just because you may “feel” better doesn’t mean it’s doing your body any good. Unfortunately, modern day equates instant results as success, but if you actually think about it, a diet providing instant “results”might just be nervous system response…a.k.a entering a state of stress that just masks those symptoms! Diet restriction, rapid weight loss, excessive exercise, etc are all habits that put the body into a state of stress, which is not good❌

For example, removing dairy can be helpful in the short term for reducing inflammation if your body can't digest it. However, instead of demonizing it the rest of your life because it gave you “discomfort”, it might be wise to restore your digestive function (likely the root cause) so you can actually tolerate it again! Majority of humans are made to consume dairy, it’s just a matter of identifying what habits in your life may have disrupted that ability.

Our stress hormones, when they are grinding away, make us feel good, which is why it’s so easy to look past what’s really going on on. You likely feel highly energized and less inflamed….until you don’t🙃 because you just depleted all your minerals, ate up all your tissues to provide your body with missing energy, and then you CRASH.

This game of symptom suppression will set you up for failure time and time again unless you address the real problem. Get to the ROOT CAUSE, which is often about addressing the health of the cells✨

08/25/2021

Anatomy of a MINERAL MOCKTAIL✨

I can’t stress enough the importance of mineral replacement! Because bottom line is…minerals run our body, literally! Each and every cell in our body requires minerals to make energy and make hormones [amongst other things].

While there are MANY minerals necessary for optimal health, the mineral mocktail focuses on minerals most utilized by the body [aside from calcium].

✓SODIUM - my two favorite sodium options for the mineral mocktail are Redmond’s real salt or Celtic sea salt. You can certainly use Himalayan pink salt, just note that it often contains trace amounts of heavy metals.

✓POTASSIUM - my go-to potassium source is coconut water by . My tip when picking a coconut water is check the ingredients [sometimes they contain sneaky ingredients like ascorbic acid].

✓MAGNESIUM - It is very difficult to keep up with magnesium depletion with food alone, therefore I often recommend a supplement to my patients! I like either magnesium glycerinate by or magnesium bicarbonate by . Each of these forms of magnesium are well-tolerated and efficiently absorbed.

✓WHOLE FOOD VITAMIN C - key words are “whole food”. Unfortunately, the “vitamin C” we often see in supplement form or added to foods is not a whole food source, but rather “ascorbic acid”. Check out my “adrenal support” highlight for why we should avoid ascorbic acid whenever possible.

Here’s to supporting our cells! Cheers💛

Comment below with any questions or your current favorite combo!👇🏼

*Note that this post is meant for inspiration only, this is not medical advice & you should consult a practitioner before starting something new!

08/20/2021

Suspect Magnesium deficiency? 
If you have any number of the signs + symptoms on slide one, my best guess is you’re probably magnesium deficient!

Note that there are many other symptoms that fall under a magnesium deficiency, these are just some of the most common. Remember, magnesium plays a key role in HUNDREDS of processes in the body, so it comes as no surprise that a deficiency would impact you in MANY ways.

The thing is, most of us are magnesium deficient, which is largely due to our soil quality and limited food sources that contain high amounts of magnesium. But other things that contribute to deficiency include:
✓stress
✓regular caffeine and/or alcohol consumption
✓heavy sweating
✓fluoridated water
✓phosphate consumption (i.e. soda)
✓and more!
⠀⠀⠀⠀⠀⠀
When it comes to testing magnesium levels, the most accurate tests are a Magnesium RBC blood test and a Hair Tissue Mineral Analysis test. Blood testing looks outside of the cell, and hair testing looks inside the cell, which is why I hold preference for an HTMA test with my clients! I want to know what’s going on on the inside of that CELL!
⠀
Normal magnesium RBC levels range from 4-6.4 mg/dL. ⠀⠀⠀⠀⠀⠀
Optimal levels for RBC testing is 6-6.4, and for hair testing is 6. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Important Reminder: Normal is not optimal. This is where functional testing is different than conventional testing. We look at that optimal range because that’s where we really begin to thrive and heal!

Think of it this way…
Functional labs: used to PREVENT disease by way of a more narrow range to help get to the root cause and optimize health
Conventional labs: used to diagnose disease; includes a very broad range that is based on averages (which includes the sickest of sick population)

Regardless of if you’re wanting to get tested, I think the majority of people could benefit from including some form of magnesiums into their routine. Options don’t just have to be orally (i.e. food or supplements). You can also use epsom salt baths or topical magnesium sprays!⠀⠀

As always, talk with your practitioner before adding anything new✨

08/18/2021

PSA: all those fancy skincare products aren’t your ticket to glowing, radiant skin✨You know what is? Key nutrition habits and consistency with consuming these 8 foods in particular!

What is it about these foods that help build healthy skin?👇🏼

✓Oysters: rich in copper, zinc, selenium, and vitamin D, all of which are involved in cellular metabolism and hormone health.

✓Bone Broth: helps with hydration and provides collagen, which is what maintains skin strength and elasticity

✓Avocado: great source of healthy fats and vitamin E, which is an antioxidant that protects you from the negative implications of too many PUFAs in the cells. Too many PUFAs can cause a multitude of skin issues.⠀

✓Citrus: key source of Vitamin C and other important minerals. Vitamin C supports collagen production!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
✓Liver: best source of Retinol (a.k.a. Vitamin A), which is the powerhouse skin vitamin - it slows aging and prevents damage from UV rays.⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
✓Saturated Fats (i.e. butter, eggs, ghee, coconut oil): these fats support healthy cell membranes and protect the skin from sun damage! ⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
✓Kiwi: another great source of vitamin C and other minerals/antioxidants!⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
✓Cacao: a prime source of magnesium. Magnesium supports SO many functions in the body, from hormone balance, blood sugar regulation, stress reduction, etc. All of these functions can directly impact skin health.⠀⠀⠀

Keep in mind, healthy cells = healthy skin! THUS, focusing on cellular function by way of key vitamins and minerals is what can play a pivotal role in your skin healing journey!

08/17/2021

6 recommendations for women interested in coming off hormonal birth control!

*SIDE NOTE: these are things you can practice if you decide to stay on hormonal birth control as well. There is nothing wrong with practicing steps to take care of your body regardless of this decision✨

✓Mineral imbalances - the pill depletes you of many essential nutrients needed to support hormones, pregnancy, and general health, including magnesium, zinc, vitamin C, vitamin E, and B vitamins. I would recommend running a HTMA test to pinpoint deficiencies/imbalances and focusing on mineral support from the get-go

✓Proper Nourishment - this means eating to support your metabolism with high quality meats/dairy/animal products, fruit, root veggies, healthy fats, etc. Most importantly, this means eating ENOUGH.

✓Blood Sugar Balance - focusing on not skipping meals and finding a consistent eating schedule that emphasizes BALANCE is important.

✓Practicing FAM - see my previous post about this! And know this method is something all women can benefit from understanding regardless of if pregnancy is a factor.

✓Liver Support - birth control puts a huge burden on the liver, but there are things you can do to help this detox pathway and rid excess synthetic hormones: castor oil packs, enemas, raw carrot salad, beets, dandelion root tea, dry brushing, saunas, and more.

✓Stress Management - stress is a leading culprit of MANY health problems. It completely throws off hormonal balance and one of the best things we can do is try to minimize it as much as possible with very practical and FREE habits: spend time in nature, get sunlight exposure, drink plenty of water, take regular walks or practice mindful movement, turn off the tv/phone before bed, surround yourself with positive and uplifting people.

I understand that making the decision to be off birth control is not right for everyone. Therefore it’s important to weigh your options, talk with your doctor, and find the best fit for you. BUT that does not mean we can’t be proactive in helping restore the very functions that make us women💛Functions, I might add, that are deeply rooted in and influenced by nutrition & lifestyle practices

08/16/2021

The birth control conversations we SHOULD be having!!

Here’s the deal, birth control isn’t all sunshine and rainbows like your doctor may’ve presented it to you. This is certainly how it was presented to me, and boy do I wish I would have known what I do now about what it was really doing to my body & health.

SO OFTEN is birth control prescribed to people as a “cure” for acne, period pain, PMS, endometriosis, PCOS, heavy periods, etc. That’s why they call it the “magic pill” because we are taught to believe it does all these magical things that fix the “terrible parts” of being a woman, which is WRONG in so many ways.

Here are some very real facts about birth control:

✓birth control is synthetically made, and synthetic substances are treated as such in the body
✓the period you get on birth control is not a real period. The pill actually stops ovulation and over-rides your natural hormonal rhythm & flow.
✓it’s a HUGE stressor on your liver as it works extra hard to process the synthetic hormones
✓it increases your risk of various cancers, including breast cancer. THE ISDA considers synthetic estrogen and progestin a carcinogen.
✓it depletes you of SO MANY necessary minerals and nutrients
✓It contains up to 75mg iron per pill. Talk about iron overload.
✓it disrupts our normal gut flora and makes us more susceptible to bacterial over growth, leaky gut, etc.
✓Increases risk for, as well as exacerbates, anxiety & depression

The truth is, birth control starts a downward symptomatic cascade. Yes, birth control has played a pivotal role in allowing women the freedom to grow in other aspects of life (i.e. get an education, build a career, etc.), so this is not to say nobody should ever take it. BUT, doctors should most certainly be having these conversations with women about the imminent risks rather than sweeping it under the rug and hoping for the best. We all have different risks, symptoms, lifestyle behaviors, family history, etc., so it is silly to assume we will all benefit from the pill equally.

Bottom line: My goal is to ensure you are as informed as possible so you can make the best decision for yourself✨

08/13/2021

Insulin resistance is a CELL problem, therefore me must focus on what factors contribute to CELLULAR health and function!✨

The other day I talked a bit about blood sugar imbalance. As you may know, insulin is a blood sugar lowering hormone that helps carry that sugar into the cells to be used for ENERGY⚡️

This is a beautiful mechanism that helps regulate energy production, and the goal is for our cells to maintain insulin sensitivity so they continue to respond accordingly.

However, what can happen is the cells become RESISTANT to insulin, which causes an overproduction of insulin to get that sugar into our cells, because without it they wouldn’t have the energy to function properly!

Yes, eating a poorly balanced diet, one that is heavily carb and sugar-focused & low in protein or stable fats DOES contribute to this resistance over time, but what it really comes down to is our cellular health.

Too much stress and poor stress management, thyroid disruptions and disorders, an imbalance of hormones (i.e. progesterone to estrogen ratio), sluggish liver, poor gut health (SIBO, leaky gut), and chronic inflammation all greatly contribute to insulin resistance!

Minerals and nutrients can play a huge role in how the cellular metabolism and function, and therefore impact insulin sensitivity. Minerals like magnesium, calcium, sodium, potassium and copper help the body use energy better. So too do fat soluble vitamins A, D, K & E.

And don't forget the importance of foundation habits like quality sleep, mindful movement, and daily sun exposure.

Point being, it’s not just a “carb” problem. We want to REGAIN our sensitivity to insulin, and we do that by focusing on healing our CELLS.

Eats by E.M., LLC

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