Hera Health

11/13/2025

If you just thought, “okay this is LITERALLY me,” hi, I’m so glad you’re here.

I need you to know, you’re not alone. ♥️

These are the symptoms that no one ever takes the time to connect for you.

Instead it’s always:

“Just eat more fiber”
“Walk more, eat less”
“You should try yoga”

The basic AF advice that’s given out by conventional healthcare is always the same…

And yet you’re left wondering WHY your body feels like it’s literally falling apart and no one (!!) is listening?!

That’s what I’m here for 🥼

I help women every. single. day. regain their energy, finally feel confident in their own skin, and understand what their body is trying to scream at them.

I know firsthand what it’s like to be gaslit & dismissed.

That ends here.
Welcome to Modernized Wellness for the Modern Woman.

Follow along if you miss the version of you who had energy, patience, and a little spark ⚡️

11/12/2025

11/12/2025

You’re doing your best… and THAT is all that matters. Period. 👏🏻

Some days you’re running on 30%.
Other days you’re unstoppable.

BOTH still count.
BOTH still move you that much closer to version of yourself you long to be.

Your best ≠ perfection.

For the woman busting her a$s, day in and day out…
I see you.
And I hope you’re proud of yourself. 🤎

OH, & btw… If you missed it —

👀 I dropped the revamped Fast Food That Fuels Guide and it is so. damn. good. 🔥

Because let’s be real with each other… you’re definitely not giving up Chick-fil-A forever.🤷🏼‍♀️

So why not use the guide that helps you hit your goals, while still being able to hit up the drive-thru on those crazy nights?

That’s exactly why I created The Fast Food That Fuels Guide 🍟

Comment FAST FOOD below to grab it ⇩

11/08/2025

Ladies, if you p**p once a week… that’s not normal!!!

Let’s fix it with my go to morning mocktail ⇩

→ Electrolytes: help your body flush excess fluid out (make sure you drink at least 2L of water a day!!)

→ L-Glutamine: heals your gut lining & helps tremendously with bloating

→ Probiotics: keep your bowel habits more predictable

When you’re looking for specific probiotic strains, prioritize these:

Bacillus coagulans
Bacillus subtilis
Bacillus clausii
Saccharomyces boulardii

I always use nutrition ♥️

Save this for your new morning routine 🌞

11/05/2025

Unfortunately, the stigma is alive and well.

Almost 90% — (if not more!!) of my patients are on testosterone replacement therapy.

So often I see testosterone praised for increasing libido, but honestly that’s one of the *least* interesting things I see it benefit my patients with…

Instead I see so many women struggling with ➜ anxiety, motivation, exhaustion, stress, building muscle and losing fat

& 99.9% of the time, they’re low on testosterone.
But sure, let’s keep pretending that women just need to “stress less.”

Women deserve the same attention for their hormones that men have had for DECADES.

That’s not controversial,
it’s just overdue. 👏🏻

11/01/2025

What’s spookier than a haunted house?

Being a woman in 2025

👻

10/29/2025

It’s 11:57 Pm and I can’t stop thinking about it.

How the most Vulnerable people in our country must be feeling right now..

I don’t even have the proper words to describe how beyond angry, and in utter disbelief I am, that this is what it’s come down to.

No this wasn’t on the agenda to post, it’s not in my “niche”— but I just don’t give a f*ck anymore.

As a Nurse Practitioner I have given my life, and will continue to do so, to help those in need. To provide. To care.

TO SHOW UP and advocate!!

Women have ALWAYS been — and will ALWAYS be — the foundation and heart of our communities.
And I sure as hell am not sitting this one out.

I don’t have all the answers.
But I DO know this:

If you’re tired of feeling helpless too —
comment or message below with ⇩

➜ Local restaurants where meals can be donated
➜ Nonprofits and churches feeding/supporting those in need
➜ Anyone who is struggling, but deserves to be seen

(I’ll keep a running doc to share freely with anyone who wants to help, and will be sharing this with local media + online community spaces— literally anyone that could benefit from it.)

I don’t know about you,

But I placed my hand over my heart everyday for YEARS and recited:

“For liberty and justice for ALL”

And I meant it.

10/27/2025

Here’s the reaaaal problem ⤵︎

BMI doesn’t account for muscle mass or body composition changes during aging 😅

It literally can’t tell the difference between a woman who is lifting weights and putting on muscle VS a woman who’s losing lean muscle mass (which is how you’re destroying your metabolism btw 🙃)

‼️The more muscle you have = the less risk of all cause mortality you have‼️

Lifting weights has been shown to

➜ Decrease depressive symptoms & improve cognition

➜ Improve your blood pressure & lower your heart disease risk

➜ Helps regulate your insulin and reduce the severity of peri/menopause symptoms

➜ I mean you literally burn more calories at rest with the more muscle you have…

Ladies, PLEASEEE stop using the number on the scale & your BMI as the “gold standard”

& go lift some freaking weights!! 👏🏻👏🏻

Because your body is SOO much more than just a number on a chart 🤍

10/26/2025

You can’t heal doing BS quick fixes & the latest wellness trend.

Because real healing isn’t trendy — it’s intentional.

It means getting to the root of your symptoms, understanding your hormones, your nervous system, and actually listening to what your body’s been trying SO desperately to tell you.

The goal never was — and never will be — “perfection.”

It’s peace.
It’s energy.

It’s waking up in the morning and not dreading your day because you finally feel alive in your own body again.

10/20/2025

2025 has been a huge year for PCOS 👏🏻👏🏻

✨GLP-1s are the future for PCOS treatment.

➜ A 2025 meta-analysis showed that GLP1s outperform metformin alone for lowering insulin resistance, weight loss, AND decreasing androgens, (Frontiers in Endocrinology, 2025.)

✨PCOS is *finally* being reframed as a systemic inflammatory + metabolic condition, not just ovarian disorder.

➜ It’s imperative (!!) to begin early screening for insulin resistance, lipid dysfunction, and chronic low-grade inflammation, (Human Reproduction Update, 2025.)

✨Gut health is emerging as a key player in regulating PCOS symptoms.

➜ New research is linking altered gut microbiota to impaired hormone signaling + increased inflammation. Prebiotics, probiotics and high-fiber diets are a must to help support your gut, (Nutrients, 2025.)

✨Muscle is now considered protective therapy.

➜ Resistance training once again has been shown to be king when it comes to regulating insulin sensitivity, menstrual cycles, and your mood! (Journal of Clinical Endocrinology & Metabolism, 2025.)

✨Mediterranean + anti-inflammatory diets remain the gold standard.

➜ Linked to lower insulin resistance, improved ovulation, and reduced inflammatory markers, if you’re wanting a new “diet plan” make sure it’s THIS!
(Clinical Nutrition, 2025.)

✨Personalized hormone mapping is on the rise.

➜ Researchers recommend moving beyond “one-size-fits-all” approaches (like handing out the birth control pill to everyone 🙄) and instead, using biomarkers like AMH, fasting insulin, CRP, and SHBG for precision-based care, (BMC Ovarian Research, 2025.)

Keep following along for more modernized care for the modern woman ✨

10/20/2025

Your brain will never prioritize seggs when it thinks you’re in danger 24/7 ‼️
Even IF the “danger” is only emails, screaming kids, or 37 unread texts.

When your cortisol is constantly elevated from chronic stress, your body moves energy AWAY from things that it doesn’t need to survive (ahem, like your libido🫠)

💃Here’s how to start getting it back 👇

➜ Breathe… but like for real.
Forget the deep-breathing app that you downloaded and never opened.

Try this instead: breathe in for 4 seconds, out for 6 — do this for two minutes, twice a day. You’re literally telling your brain, “I’m safe. We can chill out.”

➜ Pick ONE sleep shift.
You don’t need a 2 hour bedtime routine, just to pick ONE change and maintain it! When you ACTUALLY rest, your body makes the hormones that drive up your energy and desire.

Wake up at the same time everyday, plug your phone in across the room, or turn off all lights (even TV & your phone), 30 minutes earlier.

➜ Move for at least 15 minutes a day.
Walk. Lift. Stretch. Dance in your kitchen.
Doesn’t matter — just MOVE your body!!

Movement regulates your nervous system &
boosts circulation everywhere… 🌸 yes, even there too.

➜ Say NO to one thing today.
Skip the extra errand you “have” to do. Turn your phone on DND after 6 pm. Order dinner To-Go.

Every micro-boundary reduces your mental load, meaning better odds of your body actually being ABLE to get in the mood.

🙌🏻 Make sure to save this before another week goes by where you’re keeping everyone alive but forgetting about your own needs 🫠