Nature's Rhythm Integrative Wellness, Steamboat Springs, CO (2025)

06/07/2022

Cortisol aka the “stress hormone”. One of those things that needs to be right in the middle-not too high or too low. Ideally, it actually spikes in the morning when you wake up and then slowly lowers as the day goes on. The intricacies of how it affects your thyroid and the rest of your body are much too complicated to go into detail here, however, signs it's probably not in a place that’s serving you to its fullest potential include:

☕️ You feel groggy and sluggish when you wake up in the morning and put off those “don’t talk to me until I have my coffee” vibes
😴 1pm rolls around and you want need a nap
🕰 You’ve finally gotten your kids to sleep and all of a sudden you are jazzed, wide awake, and somehow stay up way later than you planned
🤯 You wake up at 2am with your heart thumping and your mind racing-”Did I remember to fill out that form for daycare? Is the car locked? Did I pay the electric bill? I need to feed my kids more vegetables. Should we remodel the bathroom? Maybe I should look for a new job….etc. etc.”
👩‍👧‍👦 You want to be the calm, patient mom that uses a gentle voice but somehow that shrieky, snappy “just put your darn shoes on already” voice 😤 keeps popping out

Do any of these sound familiar? You’re definitely not alone. Some of these are so common that we just accept them as a normal part of life.

I’m here to tell you that it DOES NOT have to be this way.

When your cortisol and hormone levels are in a nice middle zone, you can:

🌅Wake up feeling refreshed and alert, coffee optional
🛝Have a nice even amount of energy throughout your day so you can take your kids to the park in the afternoon instead of flipping on another episode of Peppa Pig and sinking into the couch
📚 Experience a nice, peaceful evening wind down after your kids go to bed and be asleep by 10pm.
🛌 Enjoy a solid night of deep sleep where your mind doesn’t come up with all the worse case scenarios at 2am.
🙇🏼‍♂️Be present and patient with your 4-year-old when he insists on running around the house with underwear on his head instead of getting his jacket on to go (or does that just happen at my house??)

It’s not a quick, one-size-fits-all fix but I can tell you it is 1000% worth it to take the time and effort to figure out what your body needs to regulate your cortisol & hormones. And in the Thriving Rhythms coaching program, we do just that. Want to learn more? Send me a direct message and I’ll give you more information!

05/25/2022

What if today, instead of exercising because you “should”, you gift your body movement that it craves?
Sit completely still for a minute and ask your body,“What do you want?”

💃🏻Maybe it’s dancing in the kitchen with your kids
🌳Maybe it’s a slow gentle walk
💪Maybe it’s lifting some weights to tap into your feeling of strength
🏃🏿‍♀️Maybe it’s a blood-pumping run or hike to release some anger or frustrations
👯‍♀️Maybe it’s an energy-revving class with a friend
🎵Maybe it’s turning on quiet music and thoroughly stretching

Take out the “should” and move in a way that nourishes your body, resulting in you feeling more energized, present, and calm. If you honor your body in this simple way, I promise you’ll see other areas of your life shift too 💜

05/19/2022

I get it, it’s not easy to decide you need to make a change and then to follow through with it. In fact, that’s why so many people are unhappy and unhealthy–the energy it takes to make that change is just too much of a hurdle so they keep on plugging along doing what they’ve always done and feeling the same:

😒 Still tired
😒 Still yelling at their kids when they didn’t mean to
😒 Still feeling depressed and/or anxiety
😒 Still feeling achy
😒 Still feeling like something isn’t right

Or, maybe you’ve gotten up the energy to try various things–new eating plans, new workout routines, new supplements/medications–and you didn’t notice any change. Or you stuck with it for a while, felt a bit better, but then fell back into your old ways and you’re back at the beginning.

Addressing one thing at a time is a great place to start but if you are only focusing on one or two aspects of your health (diet and exercise are usually the go-to’s), you’re not going to get lasting results.

🌟 You must nurture your whole self 🌟

When you do this, over time you’ll begin to notice that:

✴️ You wake up feeling energized and not that you need a pot of coffee to get going
✴️ You are excited to play with your kids and respond calmly and patiently to their outbursts
✴️ You are excited and interested in life again and make time to garden, draw, or play music for fun
✴️ You feel strong enough to go on that bike ride or hike with a friend
✴️ You understand what your body needs and trust that it will allow you to do whatever you ask of it without paying a price later

In the Thriving Rhythms Program, we find how you can nurture your whole self so you can find lasting vitality. If you’ve had enough and are ready to feel energetic for the whole day while bringing the joy and fun back into your life and motherhood, send me a message for more details!

05/12/2022

Hormone imbalance is often the cause for:
✖️ Feeling so tired you need coffee to jumpstart your morning and another cup in the afternoon to make it through the day
✖️ Worry and anxiety keeping you up at night
✖️ Weight gain or loss that just doesn’t seem to budge and feels out of your control
✖️ Heavy or irregular periods
✖️ Getting super annoyed and snappy with your kids or spouse when you know that’s not how you want to feel
✖️ Feeling forgetful, lacking motivation, and overall blah

Now say you’ve been to the doctor and had some tests run and your hormones-thyroid, estrogen, etc.-are in fact not in ideal ranges. You’d think taking a pill to bump up those levels would make everything go back to normal and you’d feel great, right? 🧐

Unfortunately, this is often not the case. Maybe your lab values are textbook now but you still feel the same way you felt before. You start to think, maybe I’m just lazy or a hypochondriac or just don’t have what it takes.

This is an extremely frustrating and lonely place to be. I’ve been there.

The problem is: HORMONES ARE JUST THE MESSENGERS

I’m going to say it again-HORMONES ARE JUST THE MESSENGERS. 📣📣📣

A hormone imbalance is a signal that underlying things are not working properly. Taking supplemental hormones without addressing the underlying cause of the imbalance is like putting a band-aid on a broken leg.

There are tons of potential underlying reasons for hormone imbalance but some common root causes may be:
➡️ Poor gut & digestive health
➡️ Sluggish liver detoxification
➡️ Adrenal glands either over or under functioning → Stress
➡️ Immune system attacking your own tissues (which has its own root causes)
➡️ Toxin overload

This is why taking supplemental hormones doesn’t always make you feel better, you need to address the reason your hormones are high/low in the first place.

In the Thriving Rhythms Program, we go step by step to find what your root causes are and start addressing your health from there in a way that fits into your life. If you’ve had enough and are ready to feel energetic for the whole day while bringing the joy and fun back into your life and motherhood, this program is for you!

05/03/2022

Are you running from school drop-off to work to a meeting to soccer practice to piano lessons to making dinner to bedtime without any time to stop and (literally) smell the roses? Nature doesn’t have full productivity blooming all day, every day, year-round and as much as you may try, you can’t either.

Eventually, you’ll start to feel:
❌ Exhausted
❌ Run-down
❌ Overwhelmed
❌ Anxious
❌ Depressed

And you may start noticing physical changes too:
❌ Weight gain
❌ Weight loss
❌ Your hair falling out
❌ Skin breakouts
❌ Menstrual cycle changes
❌ Frequent illness
❌ Food sensitivities

In Spring, nature is coming out of several months of rest and plants are starting to grow. You’ll notice, however, that not everything flourishes immediately or at the same time. Slowly, the grasses start turning green with some early bulbs popping, then some leaves on trees and finally the wildflowers 🌻.

➡️ One. Step. At. A. Time.

We don’t expect nature to jump into full bloom instantly and stay that way and you can’t expect your body to be in full bloom instantly and forever either.

We’re in the green grass and early bulb phase of Spring here in the Rockies and while I’m excited for the intense green and wildflower lushness that is coming, it’s important to appreciate and learn a lesson from this early part of Spring as nature step-by-step unfolds its summer beauty.

Are you trying to make everything bloom all at once but instead it feels like nothing is working?

It’s time to take a cue from nature, back up, and find the first step you need to take.

In the Thriving Rhythms Program, we find what your first best step is to turn your grass green, then the next step, then the next and eventually you have a beautiful, flourishing life that includes you:

🔆 Having abundant energy to play princess and ninja with your kids
🔆 Peaceful and calm mind to handle tantrums or that crazy curveball at work
🔆 Fun adventures with your spouse and friends
🔆 Being the mom/wife/friend/sister/daughter that you always envisioned yourself being

For more information and questions, send me a DM or schedule a complimentary Discovery Call at naturesrhythmpt.com.

Here’s to starting with the green grass! 🌱

04/20/2022

Do you know your magic recipe to thrive?

The first thing you need to do in order to find the recipe that makes your unique body thrive is learn to listen to the signals your body gives. As a society, we have been conditioned to eat what is given to us, exercise the way someone told us, and keep pushing when our body needs rest. You start to lose the ability to discern if you’re giving your body what it truly needs or if you’re following a habit or pattern that has been previously ingrained in you.

If you listen close enough, your body WILL tell you:
🥗 What foods lead to energy vs fatigue
🛌 How much sleep is enough
🏃🏿‍♀️ What form of exercise gives you more vitality vs drains you
🌟 Which relationships and activities feed your soul

BUT you need to have time and space to allow your body to be heard.

Re-learning to listen to your body takes practice. One way to start is to notice how you feel after a meal.
Did you feel bloated or like you instantly wanted to take a nap? Or did you feel energetic and clear-headed?

Ask yourself one small question, did that meal bring me more vitality, less vitality, or neutral?

By starting small and taking note of just one thing, you’ll begin to re-learn to tune in to what your body wants and start the journey to thriving health.

04/15/2022

You may know that something needs to change for you but you may be wondering, “What the heck is health coaching and how can it help me?”

In the Thriving Rhythms Program, we work together to assess where you’re at right now, what’s working and what isn’t working, what your support system looks like, and formulate goals for getting you to your dream life. It is 100% driven by YOU, what YOU need and what fits into YOUR life. Possible areas we may work on include nutrition, exercise, sleep, stress management, and connection to people, the Earth and your purpose. Which area we start with is completely driven by you and your unique life.

Want to learn more? Send me a message or visit my website. I can’t wait to hear from you and uncover the possibilities for your life when you’re feeling your best!

04/13/2022

I’ve spoken with several women lately who only have had their TSH levels tested so I’m making a quick PSA regarding thyroid labs: TSH (thyroid stimulating hormone) alone does not give the whole picture of your thyroid health. In fact, it tells you very little about how your thyroid is functioning and how your body is using thyroid hormones. If it’s out of range, TSH can be the first indicator that something is amiss, however, it can be in range when other thyroid levels are not.

If you suspect there may be something going on with your thyroid (low energy, hair loss, weight gain/loss, heat/cold intolerance, brain fog, etc.), make sure your health provider is also testing:
-> Free T3
-> Free T4
-> Reverse T3

To rule out an autoimmune cause of thyroid problems, also test:
-> TPO Antibodies
-> Tg Antibodies

Questions? Need help finding a provider who will test the full panel? Comment below or send me a message!

04/07/2022

The importance of sleep for regulating hormones, energy levels, and mental clarity really cannot be overstated. As a mother, there’s a good chance your sleep is not what it was like pre-kids. But let’s say you’ve finally gotten your little one sleeping through the night *most* of the time and yet, you’re finding yourself laying on the pillow wide awake with your thoughts racing watching the clock click 2am, 2:30, 3, 4…..

Here are a couple of tips to help increase the possibility of you waking up in the morning saying, “Wow! I feel great!”

☀️ Get natural sunlight into your eyes as quickly as you can upon waking in the morning-even a minute of stepping outside when you let the dog out will help calibrate your circadian rhythm
🌳 Get 30-60 minutes of outside time during the day
🚶🏼‍♀️Do daily movement that nourishes your body-too little or too extreme will affect your cortisol levels and make it harder to fall asleep at night
❌ Reduce or eliminate caffeine, sugar, and alcohol
🍳 Eat a high protein snack before bed
📵 Turn off all devices at least one hour before you go to sleep-have a calming bedtime routine instead 🛁
🌌 Keep your room cool and dark
📔 Put a journal next to your bed for “thought dumping”. Writing all those ruminating ideas down will prevent them from circulating around your brain all night

And remember, more sleep and balanced hormones leads to more:

👉 Happiness
👉 Energy
👉 Mental sharpness
👉 Regular periods
👉 Clear skin
👉 Healthy weight
👉 Creativity
👉 FUN!!!

This is the tip of the iceberg of what’s included in the Thriving Rhythms Program. If you’d like some more ideas to help your sleep or are wondering how the heck to implement the above into your life, send me a message, I’m here to help all moms get an amazing night of rejuvenation!

04/05/2022

We’ve all heard that you should get 8 hours of sleep every night (which may sound like a joke to you when you have little ones waking you up 400 million times each night) but do you know WHY sleep is so important?

🧠 Allows your body to reduce inflammation that may be causing brain fog, achiness, weight gain, hormone imbalances
🫀Restores, detoxifies, and repairs your muscles, organs, and blood
😷 Improves your immune system to fight off all of those germs coming home from daycare. It will also help even out your autoimmune condition
💆🏻‍♀️ Improves your mood stability so you don’t turn into a rage monster when your kid won’t put his shoes on

Now, you may be thinking that all sounds swell but how do you actually make it so you fall into that deep sleep when your head hits the pillow?

On Thursday I’ll share some tips to actually make those Zzz’s happen (hint: the key to a good night’s sleep starts as soon as you wake up!)

03/29/2022

Dr. Meg Holpuch, ND of Sumovia Naturopathic Healthcare and I teamed up to put on an AMAZING wellness series specifically for moms!

We had a great time with our in-person group and we have now put together all of the information in an online class.

This is LOADED with information to take you from surviving to THRIVING.

Some of the topics we cover include:
--> Hormones
--> Thyroid
--> Physical movement/health
--> Digestive health
--> Mental health
--> Anxiety/depression
--> Fatigue

Here’s a short video describing more about the course and here is the link to sign-up: https://sumoviakids.thinkific.com/courses/a-mama-s-wellness-series

03/21/2022

Spring is here! 🌷🐥

Uhh that’s a lot of snow on the ground for Spring??

Here in the Colorado mountains, Spring looks a little different than other places–there are no daffodils popping up yet and as I write this, I am tucked cozily in my house sipping tea while the snow falls outside–BUT it’s here and everyone can feel it!

By the end of this cross country ski, everyone was stripped down to just lightweight shirts and snow pants. 😎

The air feels different, the sun shines higher in the sky, there are way more bird sounds, and everyone’s energy has gone up a notch.

Do you feel it?

Or are you still feeling like you can’t get enough sleep, you want to be left alone, and more Netflix on the couch sounds much more alluring than playing on the playground with your kids?

When your thyroid and other hormones are not optimized, this time of year can be extra hard. You’re still in hibernate and survive mode instead of play and thrive mode.

💤 You manage to push through the heaviness in your arms and legs, force yourself to dust off the bicycle and go for a ride with your kids, but you feel like you need a nap afterwards.
👧🏻 You want to coach your 2nd grader’s soccer team but the mental energy to keep a group of 7-year-olds interested seems impossible.
🛌 You feel like you should plant some flowers and start planning summer activities but you can’t think further ahead than making it to bed time.

You’re not alone.

What if instead you:
🚴 Have the energy to plan fun outdoor activities with your kids and afterwards you feel even more energized and fulfilled.
⚽️ Know you’ll consistently feel great when it comes time for soccer practices and games and you’ll be an awesome soccer coach for your daughter and her friends.
🌷Have that burst of springtime energy that inspires you to plant your veggie garden and plan for fun trips, camping adventures, and backyard get-togethers.

Sound great? It comes with you tapping into your body’s rhythms to find what the magic recipe is for you to thrive and using the energy that comes with the seasons is a beautiful place to start.

If you’re looking to shift from hibernate and survive to PLAY and THRIVE, send me a message and let’s talk!

Nature's Rhythm Integrative Wellness

06/07/2022

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04/20/2022

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