Your brain is already predicting the future.

Right now, as you read this, your brain is doing what it always does, predicting the future. Or at least attempting to.

Research has found that 70% of our thoughts are attempts at predicting the future. Not simmering in the past, but building assumptions about what’s to come.

You know what they say about assumptions…

But the truth is, we’re all doing it. Even when it's not accurate, even when it's not true, even when it doesn't have to be that way. We do it for safety. It’s part of our biological hardwiring to survive.

Your brain is constantly on the lookout, scanning the horizon to make predictions about what’s coming. And if we let it, these predictions become our path. Because it’s the predictions that lead us to take action (or talk ourselves out of it entirely).

We had this conversation inside the Walking Club this week, and I thought it was worth sharing. Because I think a lot of people end up here, wanting to do something but quietly talking themselves out of it, without realizing how easy it is to actually talk yourself into it instead.

There’s still time to join the Summer Walking Club.

Doors close Sunday! It’s more than your average step challenge. It’s a place to create health. Join here!

Take movement, for instance.

Because 10,000 steps feels great in theory.

I’ve gotten a few questions about how to actually get 10,000 steps. Because sounding great and doing it are two separate things. When you have a 9-hour desk job, kids’ activities stacked after that, chores that never end, and you’re cooking what feels like a thousand meals a week, getting even a few hundred steps can feel impossible.

Heck, just breathing feels ambitious. Which is why steps can feel impossible.

I get it. Life is genuinely busy, and I'm not here to diminish everything you're carrying. I see it and feel it too.

And in some seasons of life, getting any extra steps might actually be impossible. That’s okay. But I don’t want you to write off the possibility that most of the time, you probably do have the time. Your brain has just predicted that you don’t, and that prediction has become your reality.

A Walking Club member had this exact epiphany recently and I thought it was worth sharing:

Here’s the thing about predictions.

Your mind can only predict based on the evidence of your life. If you haven’t been walking, moving, or eating the way you want to, that’s okay. But that’s also all it has to work with.

The evidence says: keep doing what you’ve been doing, because that’s what it knows. Familiar isn’t always healthy, but it is always safe.

Yet, it doesn’t have to stay this way.

The same way your brain predicts you don’t have time, it can predict that you do. Because it’s all working from assumptions anyway, which means you can just assume differently.

Take a minute to look at your reasons for “not.”

• I don’t have time in the morning.

• I’m too tired after work.

• By the time dinner is done and the kids are in bed, it’s too late.

What is the opposite of these? What if you flipped them?

• I have 20 minutes before the house wakes up.

• I actually move better when I’m tired than I think I will.

• After the kids go down, it is actually the quietest, most uninterrupted window of the day.

What if you started using these to predict your future instead?

If you look at your day and assume there’s no time, there won’t be. But if you look at your day and decide where you’re going to make it happen, you show up differently in that day.

Like our Walking Club member found, you might discover you had more than enough time all along.

Time is kind of irrelevant. But that’s a conversation for another day.

Right now I just want you to hear this: the changes you’re looking for often live inside the assumptions you’re making. The predictions you’re running on repeat.

The best news? You can assume differently. You can predict differently. And what you predict, you act out, and that action becomes the evidence that leads to it becoming your new normal.

If you want a place to start creating that evidence, the Walking Club is it.

Every step you take inside this community becomes proof. Proof that you can. Proof that you do. Proof that you’re someone who moves. And once your brain has that evidence, it stops predicting failure and starts predicting the next walk.

That’s how the shift happens. Not all at once, but just one assumption, one step, one day at a time until the evidence is undeniable.

Doors close on Sunday. Come create your evidence with us!

Join the Walking Club Here!

Have you ever made a decision that actually changed things?

I’m not talking about the kind you’ve made a hundred times before, where you write, do the thing and feel good for three days, and then quietly let it go. I mean the kind that hits different. The kind that lands differently and where something actually moves.

I’ve spent time trying to understand the difference between the decisions we make to do the thing and those we don’t. I’ve been trying to figure it out for years.

While there may not be a specific formula, I think there is something worth noticing.

The difference between making the decision and sticking with it and making the decision and just talking about it is the willingness to be open to options.

It’s the willingness to be open to options you haven’t considered yet. Even open to the possibility that options exist.

For most of us, myself very much included, we approach change as if it were a straight line. If I walk every day, I’ll lose the weight. If I increase my protein, I’ll build muscle. One decision, one path, one expected outcome.

But life doesn’t move that way.

And neither does your body. As frustrating as it feels, I think this is exactly what you have been looking for.

Last year, I opened up to more possibilities.

And some of these possibilities, I would have flatly rejected two years ago. Things I was sure weren’t for me. Even approaches to health I’d quietly dismissed, like ketosis.

Yet, what I found on the other side of that openness genuinely changed how I feel in my body, not just physically, but in the deep, sustainable, this-is-finally-working kind of way.

I wanted to share that with you because things are finally working.

But first, my June goals. Because I think the way I’m setting them this summer says something important.

My June goals are:

1. Make the good choice, THE EASY CHOICE.

2. Sunshine every day

3. Daily walks

4. See the good in EVERYTHING

5. No AM carbs

6. Slow down

7. Less screen time, MORE PEOPLE TIME

Here’s what I love about this list: I’ve defined what each one means, but I’ve left open how I’ll reach them.

Take walking, for example. The measurement is doing it daily. But when I go, how long I’m out or what it looks like on any given day can vary. That allows me to take control of what doesn’t need to be controlled and let my actual life shape what I need in it. It’s been such a game-changer. Not just for the habit, but for how I feel about the habit.

And that’s the standard I want to invite you into this summer. Start treating your body from a place of respect for what it does for you and what you want it to keep doing. Not punishment or pressure. Just actual care.

Before We Go Deeper…

Truthfully, one of the most underrated metabolism tools I know isn’t a supplement or a diet protocol. It’s something that helps you reach a metabolic state, and that comes back to energy.

The most powerful thing you can do for your body is always, first and foremost, the basic things like sunlight, sleep, and movement.

Before you diet. Before you supplement. Before you make a major life change like quit your job, charge your body battery. Because the charge of your body changes your thoughts.

Which is why I’m pushing you to walk.

I know you’re probably over listening to me talk about it. And it sounds too simple. But here’s what I’ve come to understand: movement, especially consistent daily walking, changes how your body uses food.

It changes your metabolic state by improving insulin sensitivity, it supports your mitochondria, it regulates your nervous system, and it creates the kind of baseline charge in your body that it needs to make every other healthy decision easier to make.

That’s actually why the Summer Walking Club exists.

It’s not really a step competition. It’s not a fitness flex. It’s a 3-month community challenge built around one of the most powerful things you can do for your metabolic health, and doing it together, which research consistently shows makes consistency more likely.

If you haven’t joined yet or if you’ve been on the fence, this is your nudge.

The doors close this Sunday! Come walk with us. Your metabolism will thank you.

Now, to get back to the macronutrient shift I didn’t see coming but I 100% don’t regret, might shock you, but I also hope it inspires you.

The rest of this post includes:

• The big macronutrient shift I made

• What that looks like in my daily life.

• The first real steps to becoming fat adapted

• Five actual breakfast ideas I eat with this macronutrient shift feel completely doable

Is for paid subscribers. If that’s you, keep reading. This is the part I’ve been most excited to share.

The Macronutrient Shift (I Didn’t See Coming)

About halfway through the Summer Walking Club last summer, something shifted.

I started feeling charged. I was energized in a way I hadn’t been in a long time. And with that energy came a kind of determination that helped me realize my diet was the last piece holding me back from feeling truly good in my body.

Read more

I feel like we should talk about the slow Saturday morning for a second.

You know the one. Back porch. Steaming mug of coffee. Sun coming up. Birds chirping. Quitness…

I’m going to need you to hold that image very loosely, because I’m about to wake you up to reality for most of us.

For a lot of the people I know, and honestly, for me, the slow Saturday morning looks a little more like digging through the clean laundry basket you haven’t folded since Tuesday looking for the one article of clothing that certain child must have, having children physically climbing your body like you’re a jungle gym while you try to read one sentence of your devotional, and somehow being a short-order cook for four different breakfast requests before 8 am.

And yet, I think that while it might now sound as appealing as morning one, I think it is exactly the place life meets us. We’re just too busy chasing morning number one to notice.

I had to come to realize that waiting for the perfect slow Saturday was making me miss that slow is really a perspective. It’s what you make it.

Which is why I walk.

My walks are my sacred, quiet, meets-with-God time.

It might not be a back porch or a hot mug of tea.

And yes, it might look like being swarmed by bugs with sweat pooling down your back, but I think there’s still something holy in it.

Over the last few years, I’ve learned to be careful of my perspective, because it’s often my expectation of what something needs to look like that makes me miss everything it actually is. I limit myself. I spend more time comparing my life to the curated version of someone else’s that I miss the beauty of creating my own.

All of that to say, walking is more than a metric for me. Yes, I’m still promoting getting your steps in this summer, even counting them, but I also hope it’s so much more and so much bigger. And that inspired me to encourage you to make your walk be your own sacred space.

Which, if you’d told me five years ago that my quiet time with God would involve bugs swarming me and a hill I deeply regret, I would not have believed you. And yet, here we are.

This summer, I added a weekly devotional to The Walking Club.

I say "devotional" lightly because it’s more of a conversation about what God is pointing out to me that week. What I’m learning. A prayer for your walk. And an encouragement to try something simple and kind of countercultural.

To walk with God in the physical sense and to grow with him in the spiritual sense.

Hear me out.

The first devotional comes from Genesis 3:8:

“And they heard the sound of the Lord God walking in the garden in the cool of the day.”

Now, in full transparency: I have read this passage more times than I can count. But I always read it through the lens of the second half of that verse:

“and the man and his wife hid themselves from the presence of the Lord God among the trees of the garden.”

With the focus on Adam and Eve. On what they did, where they were hiding, the shame and the fig leaves, and all of it.

I completely overlooked God. And specifically, that God was walking.

WALKING!

The God who spoke light into existence. Who separated the waters. Who breathed life into dust, just casually strolling through the garden in the cool of the evening.

I had never once pictured God taking a stroll. And yes, there are different beliefs on whether this was a physical manifestation or simply the sense of his presence moving through the space. But regardless, there is something that absolutely wrecks me about this image.

Because many scholars believe, based on the original translation, that this wasn’t a one-time thing. This was a pattern. It was a routine. Before everything went sideways, Adam and Eve may have walked with him regularly. They knew the walk and loved it.

That they were created for it.

I know how that sounds. Cheesy. Overly simple. The kind of thing you’d see on a tote bag at a Christian bookstore.

And yet here we are. Talking about God walking in Genesis 3:8, because sometimes the most ordinary things turn out to be the most holy.

You can listen to the first devotional here

I hope it encourages you. To see beyond the metrics into something bigger. To take the ordinary and let it be extraordinary. And to know that God doesn’t need your slow Saturday morning to be with you, he’s also walking with you.

The Walking Club officially begins June 1st, which is in TWO DAYS! Doors close June 7th. I would love to have you join this community of women who are not only building physical health, but bringing it together with mental and spiritual health. Learning to live in the bigness of life.

And yes, it all happens through a simple walk.

Join the walking club here.

Your sneakers are waiting. And so is God!

I’ll see you inside!

P.S. Not sure what you’re signing up for? Try it out for free this week. Log some steps, join the conversations happening in the community, and see if this is your people. I promise, we’re not scary!

Can I be honest with you for a second?

I have days where I genuinely love moving my body and eating healthy.

And then I have days where I want to protest the entire concept of physical activity, couch-rot, and scroll until my thumbs give out.

Sometimes both of those days happen within 24 hours of each other. Which is exactly what happened to me this weekend.

On Sunday, my mom-meter was in full dysregulation mode. In mom-terms, I had had enough. My girls were pushing every button. They were adding things to my grocery cart, bickering in the aisles, and everyone wanted everything.

The second we got home, I put on my running shoes, threw on my weighted vest, and hit the streets. I didn’t care that it was 85 and humid. I needed it. I wanted to sweat it out. And honestly, it felt incredible.

Then Monday hit.

That desire for a walk I had on Sunday seemed to vanish in thin air… or hot air in this case.

I sat in my car, slowly talking myself out of the walk I had just loved 24 hours earlier. The voice in my head had a full list ready:

• “It’s too hot” (even though I literally just did this in the heat and loved it)

• “You don’t have time”

• “One walk isn’t going to change anything.”

• “Supper isn’t going to cook itself.”

• “Scroll, just for a minute...” (honestly, the most dangerous one of all)

Here’s what I’ve learned after years of standing in my own way.

Your mind is a liar.

Not always. But when it comes to showing up for yourself, it will make up a very convincing case for why today is not the day. And if you let it, it will win every single time.

I spent years carrying weight (literal and metaphorical) I thought I’d healed from, bringing what I thought I’d put behind me into my everyday. I was allowing the old story to run the show. And I realized at some point, the only thing keeping me stuck wasn’t my body, my schedule, or my circumstances….

It was the voice I was allowing to win.

On my Monday walk, halfway out, sweating, legs hurting, and thinking about being anywhere but here, I caught myself. I caught that voice that was making me believe what I had sat in my car trying to convince myself out of.

And so, I made a deal with myself. I challenged myself, for the next six light poles, I’m only speaking good. I’m only focusing on what feels strong, what feels capable, and who I’m becoming.

And it worked.

That doesn’t mean it was easy, but over the course of those ten minutes, I reframed the walk enough that by the time I got through the messy middle, I was on the other side of the hard and excited about accomplishing what I set out to do.

I had the momentum of being almost done.

It’s a great reminder that what you focus on is the experience you get.

Let’s have some real talk.

Which is why I come to you with some real talk.

I know what’s keeping you from joining The Summer Walking Club:

• You don’t think you have time (even though the busier you are, the better this is for you).

• You're planning to start when things calm down.

• You tried something similar, and it didn’t work. What makes you think it will work this time?

• You think you need something hard, a whole life overhaul.

• You’re just not a ‘workout person.’

Honestly, you could counter-argue every one of these. And I’d recommend you should. Because these thoughts are exactly what keep you from the best things in life.

I’m not asking you to sit down in a dentist's chair to pull some teeth.

I’m asking you to get up, move your body, soak in some sun, get some fresh air, and do it all with people who will cheer you on like it’s their full-time job.

That’s it. That’s the whole thing.

This summer, I want you to build evidence in your own life that things can change through simple, small shifts.

I want you to build evidence that your body is for you. That you are someone who shows up, not perfectly, not every single day without fail, but consistently enough that by the end of the summer, you don’t recognize the excuses anymore. They just got quieter.

It’s not hard. Or at least it doesn’t have to be. But it will be if you keep focusing on what you can’t do or don’t want rather than moving toward what you do.

The Summer Walking Club is waiting for you.

Step tracking kicks off June 1st, but your pre-lesson and first challenge are live right now. Try it free for a week. Show up, look around, and watch what shifts when you start taking the steps.

JOIN THE CLUB HERE!

It’s time for you to do this for you. Stop letting your mind win.

You’ve got this!

Let me know what the voice is saying that is stopping you.

Have you heard? The 90s mom summer trend is officially back. Honestly? I kind of love it.

It’s part of what inspired the Summer Walking Club. Because before there was the Summer Walking Club, there were walk-a-thons. I vividly remember my mom hitting the pavement in her long neon spandex shorts, a Starter windbreaker, and a Walkman blasting her favorite 70’s and 80’s mix.

Maybe that was just small-town Iowa. But I have a feeling she wasn’t the only one.

And apparently, that energy is back. While I can only remember the 90s mom through the lens of a kid who was rollerblading through the neighborhood and jumping on our neighbor’s trampoline (no net), I think the trend is really about something we’re all quietly craving:

• Boredom that somehow turned into the best afternoon of your life.

• Neighbors who actually knew your name.

• Summer days that didn’t end until the streetlights came on.

• Corded phones that stayed in the kitchen (not attached to your hip).

• Movie nights that were actually movie nights, not background noise while you scroll.

• Summers that felt long and spacious instead of just packed through.

I get it. I really do.

At the same time, we have to remember the 90s weren’t perfect. They were also the decade of TV dinners microwaved in full plastic, drinking diet soda as if it were water, Tang standing in for orange juice, and a body culture that was not great. Skinny was the trend. Diets were everywhere. And body image issues were practically a rite of passage.

We don’t want all of that back.

I think what we actually want is the 90s mom trend, healthified. And that’s where it gets interesting, because when you mix that nostalgic, slow-down energy with a genuine glow up? That’s what I’m calling Your Glow Up Summer, which is the glow up summer times summer maxing times the 90s mom summer.

Yes, it’s a mouthful. But are you feeling it?

• More space.

• More relaxation.

• More backyard BBQs.

• More morning walks with a bumping playlist.

• More kids roaming the neighborhood.

• More sunshine soaking.

• More walking (even in spandex shorts).

• More showing up and actually being present for your own life.

All with less worry. Less screen time. Less striving. And less rushing through every single thing.

If you feel this too, let this be your sign. It’s time!

Don’t make it harder than it needs to be. Just decide what you want this summer to look like, and then do it. That’s it. That’s the whole strategy.

Summer is actually the perfect time for this. It has a clear beginning and a clear end, which feeds our love of a timeline. Plus, it’s a high-energy season, which means you naturally have more capacity. Your body is going to want to move, to be outside, to feel good.

It’s ready for this, but it can’t do it without you.

You have to show up for it.

“Something has to change.”

Last summer, I remember internally declaring, “Something has to change.”

(Which, if I’m being honest, is something I had said the six summers before that, too.)

But last summer was different. Last summer, I actually stopped talking about it and did something about it. After 15 years in the health and wellness space, I’ve seen enough to know what works and what doesn’t. What I knew was that big, dramatic overhauls don’t stick.

What actually works is always smaller than you think.

Which is why I stopped trying to re-create my life and started to just re-figure it. I did this by incorporating microshifts. They’re changes small enough that they didn’t throw my whole life into chaos, but meaningful enough to actually work.

The Summer Walking Club was born from one of those microshifts.

And it worked. So this summer, I’m building on it. I’m maxing those microhabits, and I’m bringing you with me.

5 microshifts I’m maxing on this summer:

Here are the 5 ways I’m glowing up this summer (all of them are woven into the Summer Walking Club this year)

01. My morning routine became a morning reset.

I spent a long time fighting to perfect my morning routine. Same thing, day in and day out. Over time, it just stopped working. While I could have tweaked the routine, I decided to shift the language to reset instead, and it changed everything.

Now, instead of running through a checklist, I wake up and do what actually feels right that morning. I reset my day before the day even starts.

Most mornings, that looks like a walk to clear my head. It also involves time with God and even unloading the dishwasher to reset my kitchen before the day begins. Other days it’s a strength routine and folding a basket of laundry, and sometimes it’s just a morning bath.

I use the hour and a half before the day kicks off to be intentional about what I actually need, not just what I wrote down six months ago and called a routine.

02. Giving God more than my leftovers.

This one’s personal. For a long time, I kept waiting to spend time with God until it looked perfect, or more honestly, until I had the time. Which I rarely did. When I finally showed up, it was from a place of depletion and obligation, not desire.

Last summer, that shifted. One, because I let go of how it was supposed to look and just started showing up. Two, because I stopped predetermining what I needed from it and started to be open to just sitting in it.

This summer, I want to continue to give God the best of my attention, not the scraps at the end of the day. Using that time, whether in conversation on a walk or sitting and reading, to create clarity, reset my attitude, and start the day seeing life through a different lens.

03. No-carb breakfast.

I know, I know. It’s probably the last thing you thought you’d hear from me. But hear me out. Last summer, I started bloated, heavy, and just feeling sluggish. I was living in an energy drain. Over time, I started connecting the dots. My carb-heavy breakfasts were directly tied to how drained I felt by noon. My sourdough bagel and grain bowl were not doing me any favors. And. I noticed this most on my walks.

That’s when I started diving deeper into metabolic health and what was actually happening in my body first thing in the morning. I made the shift to healthy fats and protein to start the day, and the difference was noticeable within days.

It created control in my life that I didn’t know was missing. And it shifted my hunger cues for the better. Plus, I lost weight, reduced inflammation, and my walks became easier.

It’s a small shift with a surprisingly big ripple effect. Inside the walking club this year, I’ll be sharing more about the specific diet shifts that help reduce inflammation and boost energy, because this goes deeper than just skipping the bagel.

04. Auditing what drains me and what fills me.

Last year, I got honest about what I was spending my time and energy on, and whether it was worth what it was taking. I let a lot of things go and cleared a ton of space in my life.

I let a lot of things go and cleared a surprising amount of space in my life. Things I said yes to out of guilt. Commitments that looked good on paper but left me empty. Scrolling habits I didn't even realize were draining me.

This summer, I’m taking it a step further. In the spirit of the hot 90s mom summer, I’m not just cutting what drains me, I’m actively adding more of what fills me. More walks. More porch time. More long dinners with people I love. More of the things that leave me feeling like myself.

05. Living in community.

This is the one I didn’t know I needed as badly as I did. I used to like the funny introvert memes a little too much, laughing along while quietly convincing myself that alone time was just my personality. But what I began to realize was that the more time I spent in isolation, the deeper I went into it. And the deeper I went into it, the more bored I became.

But last summer, I started showing up differently. I started walking with people (ahem, the walking club). I joined a book club. I said yes to the backyard BBQ even when the grass needed mowing, and my makeup was still on from the day before. I stopped waiting until everything was perfect to let people in, and these became some of the best moments of my summer.

Community is truly one of the most underrated health habits out there.

Because these microshifts made such a difference in my own life, I built them into this year's Summer Walking Club.

The Summer Walking Club is the walk-a-thon energy, the community, and the healthy microshifts that’ll help you actually glow up and maximize your summer. It’s not a rigid program. It’s not overwhelming. It’s the slow, intentional kind of change that actually sticks.

Join the walking club and get your summer glow up, you’ve been talking about for years.

Let this be your year!

👟 JOIN THE CLUB HERE!

What microshifts are you committing to this summer? Leave a comment below.

I hear you. The wellness graveyard is real.

If we’re honest, most of us have a whole cemetery of abandoned programs, half-used journals, and gym memberships that expired while we were definitely going to “get back to it.”

So let me tell you specifically what is different about The Summer Walking Club. Because the last thing you need is one more thing on your plate.

Most programs fail because they skip the most important part.

They start with what you should be doing and skip entirely over why you haven’t been able to do it. They assume you have the energy, the nervous system regulation, the mental bandwidth, and the identity already in place to just execute the program.

And when you don’t…

When life happens, you miss three days, or when you’re exhausted and overwhelmed, and the walk just doesn’t happen, they have no answer for that.

So you decide the problem is you. When the truth is, you wanted it. You just didn’t have the energy to maintain it.

That’s why the Walking Club starts somewhere different. It doesn’t start with the complicated thing. Not with the hard thing. With a simple walk that begins to charge what's been running on empty.

It starts with capacity because you cannot build a new life on a depleted system.

You cannot build new habits on a depleted system. That it’s not a character flaw, it’s biology.

We just launched the introductory week, charging your body battery inside The Summer Walking Club. It’s so foundational to everything that follows that we wanted everyone to have it before the program officially begins.

Try it free for two weeks. Feel the difference yourself.

Come in, take a look around, watch the masterclass, take one action, and see if this is something you want to commit to this summer.

→ TRY IT OUT HERE

No payment is required to try it.

Here’s what your summer could actually look like.

Not in a fantasy way. In a real, this-is-what-actually-happens way.

1. By the end of July, you stop dreading the walk and start looking forward to it.

2. You start sleeping differently. You’re not lying awake at midnight replaying the day. You’re just sleeping. And you realize you didn’t try to fix your sleep, it just happened.

3. The 3 pm crash gets softer. Not because you’re white-knuckling your way through it, but because your energy is genuinely more even now and you don’t need the sugar the way you did.

4. The voice in your head, the one that’s been narrating your inadequacy for years, gets quieter and even stops dictating your day.

5. You feel like yourself again. Like the version of you that was always there, just waiting for enough energy to come back online.

6. You find yourself talking to God the way you talk to a friend. Not in a structured, sit-down-and-do-it way. In the honest, ordinary, walking-down-the-street way. On the trail. In the cool of the morning. Like it was always meant to be.

7. You become a “get things done” person. Not a “talk about but do nothing person. Not because you’re pushing harder, but because you’re finally resourced enough to move from a full place instead of an empty one. You stop talking about what you want to do. You just do it.

By September, you won’t be someone who is trying to walk. You’ll be someone who walks. Who takes care of her body. Who shows up for herself the way she has always shown up for everyone else.

That is what twelve weeks of this program actually produces… and yes, it can happen, all because you became consistent with walking. Even in the middle of summer. And even when everything else is full and loud and busy.

That’s why the busier you are, the better this is for you!

God made your body to move. Not as punishment. Not as penance for anything. As a gift. As a way of being alive and present and here in the body he formed on purpose, with intention, and called good.

I believe with everything in me that this walk is an invitation. Not to a fitness program. To yourself. To the version of you that has been waiting patiently on the other side of one good habit.

Try it free for two weeks. No payment required. and no commitment. Come in, take a look around, watch the masterclass, and see what happens when you actually show up for yourself this summer.

→ TRY IT FREE HERE

I’ll see you inside!

P.S. It’s also just genuinely fun. The community is real, the challenges are creative, and the Walk & Talk questions will have you and your walking partner going deep in the best possible way. Come see for yourself.

Or

Sign Up Here if Your Ready To Get Walking

My most difficult client isn’t really a client. She’s my sister.

Before I say anything else, I really do love her deeply. At the same time, we couldn’t be more opposite.

She’s the fun to my serious and the chaos to my calm. She’s also the self-appointed “voice of opposition.” The one who tells me everything everyone wishes they could say but doesn’t have the guts to.

Last year, she “participated” in the Summer Walking Club. I say that loosely. And with love. Because I think she’d rather do just about anything than work out, even though I tried to tell her that walking and working out don’t have to mean the same thing.

Her participation was best described as “aware that it was happening.”

I’ve spent a fair amount of time trying to understand what motivates her. She’s never been driven by what moves most people in the health space, changing her body.

Honestly, she’s probably one of the most confident humans I’ve ever met. And while I do think she cares about her health, it tends to come across the same way you care about your taxes in April. You know they exist. You know they matter. You’re just not really wanting to do anything about it.

So I asked her to give me the number one reason she doesn’t move her body.

I had my guesses. I thought she’d say the most common responses:

• Not enough time.

• Too overwhelming.

• No energy.

I even thought she might say pain, since she hates it. That’s another place we’re opposites. I’ve always been a pain-addict. She is aggressively pain-avoidant.

But she didn’t hesitate.

“It’s not fun.”

I really tried to stay in professional mode. I tried to be compassionate, curious, and non-judgmental.

But fun?!

We are out here with research on longevity and nervous system regulation, and the miracle that is a daily walk, and her answer is that it’s boring?

All I had at that moment was the words of my mom, running through my head: "If you don’t have anything nice to say, don’t say anything at all.”

So I ghosted her.

Obviously, she didn’t notice. She stated the fact and moved on with her life. I, on the other hand, have been reeling ever since.

When I finally came back to the conversation, a week later, as non-judgmentally as possible (though she tends to have a problem with my tone), what would actually make it feel different?

She said: “I don’t know. Maybe if it didn’t feel like something I was supposed to do.”

On the surface, it sounds just like the excuse my girls give me when I ask them to clean their rooms. Can’t we ever do anything fun? And I’ll be honest, my first instinct was to call out her childish response.

But the more I sat with it, the more I think she was saying something much deeper. Something a lot of people feel but don’t always say out loud.

I think she was really saying: I can’t make myself move toward something that doesn’t feel alive.

And I think, if we’re honest, that’s where a lot of us have been. Not stuck in laziness. Not a lack of discipline. But in something deeper than either of those things.

A sort of running-on-empty that no program, no challenge, no fresh start on Monday has ever actually touched.

Because we’ve tried those things. Some of it worked for a season. Most of it, if we’re being real, we secretly hated. And then something in us went quiet again, and we slipped right back to knowing we should, without being able to make ourselves want to.

So we quit.

As much as I didn’t understand it at first, on a deeper level, I get it.

While I might not need it to be ‘fun,’ I don’t want to engage with things that take more than they give.

And honestly? I think a lot of what we’re doing, even the so-called-healthy things, is the opposite of healthy. Not because they can’t be, but because they drain us more than they add to us. And it leaves us feeling bad because we stop the action, all because we haven’t addressed what’s under the surface.

While I assumed my sister was bad at wellness (in fairness, she owned this). She was actually just pointing out something much bigger under the surface. She needed it to be real, to matter.

And the health space has done a terrible job at creating what matters. Which is why I know she’s not alone.

Do you feel the same way?

I’m not going to promise the Summer Walking Club is the same kind of fun as a summer concert or floating in a pool. But I do think if we expand our definition of fun to include feeling alive, movement is exactly what opens that up. Not because of the act itself, but because of what it unlocks in you.

I want to give you a taste of it. Because you have to experience it to know it.

Next Monday, we open the doors to the community called The Summer Walking Club.

We built it to change the way you experience movement this summer, and truthfully, how you experience health. And we don’t want to just tell you it’s good, but allow you to experience it for yourself.

Try it for free!

That’s why we’re giving you two weeks to try it out for yourself. You don’t even have to enter a payment option until you know you’re in. Enter your email address, and we’ll send you everything you need to get into the club, poke around, and be ready to hit the ground running walking on Monday.

Click here to try it for two weeks on us!

Your sneakers are waiting!

If you’re a subscriber, don’t forget to snag your subscriber discount below!

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Can we talk about something for a second?

There’s been a story running through women’s culture for a while now. You know the one:

• “I haven’t slept since 2012.”

• “I can’t remember the last time I did something just for me.”

• “I’m so busy, I don’t have time for anything else.”

• “I put everyone first. That’s just what women do.”

We laugh at it. And we share in the common misery of it. It’s not just an excuse. It’s what we talk about, in some way, becoming a badge of honor.

Like being depleted meant we were good. Or that running on empty proved we loved our people well.

Our worth is often measured by how little energy we have left at the end of the day.

I get it. I did it too.

I had made ‘tired’ my identity.

And I just kept living the same way. Doing everything while simultaneously carrying the invisible weight of every schedule and every need and decision.

Of course, I talked about how hard it was. It felt so hard. I thought that was just the way it was.

Nobody told me it didn’t have to be that way. Nobody told me I didn’t have to be miserable. Nobody told me I could set it down. Nobody told me it was okay to show up for myself. That showing up wasn’t selfish. It was the opposite.

But here is what I know now and what I need you to hear: God didn’t design you to run on fumes and call that living. He didn’t design you for misery.

Yet, that is where so many of us are. Not in a crisis, just quietly and persistently functioning below the line. Almost drowning but still making it through. And it’s showing. It might look like:

• The struggle to lose weight, even when you’re doing everything right.

• Waking up exhausted, even after a full night of sleep.

• The low-grade sadness that sits on your chest and doesn’t have a name.

• The anxiety that runs quietly under everything, that you can’t switch off.

• The lingering symptoms you’ve noticed, but haven’t had time to deal with (hair thinning, irregular cycle, joint aches, even before you’re old enough that it makes sense).

• That feeling that you’re just barely keeping your head above water.

None of this is weakness. It’s information. It’s the reminder that you’ve been running on fumes way too long, and you don’t have to be.

You don’t have to be miserable.

Even though we’ve been fed a lie that the hardest-working women are the tired ones, it doesn’t mean that’s true. The life of a well-lived woman is not tired, exhausted, burned out, and sick. She’s vibrant, energized, and alive.

Honestly, she’s so alive that she makes life look easy.

Somewhere in the middle of my most depleted season, I decided I didn’t want to be miserable anymore. I didn’t want to feel like I was always on the verge of losing it. I didn’t want to wake up every morning already behind.

I wanted a different story.

That’s when I stopped looking for the complicated answer and came back to the simple ones. I came back to learning how to fill myself up.

That required letting go of the fancy programs and the $300 suppplement stacks that took more than they gave. I set aside the biohacking protocols and the complicated solutions designed to confuse us into buying more. And I just went back to the basics.

I started focusing on filling my tank while cutting ties with misery. That looked like:

• I started walking every day.

• I stopped doing laundry after my kids went to bed and started going to bed myself.

• I stopped saying yes to things I had no capacity to hold.

• I stopped starving my body and started to nourish it.

• I stopped treating my exhaustion as a badge and started treating it as information. As a sign, my body was telling me something true that I had been ignoring for years.

And honestly, things changed (and quickly).

Which is what happens when you put more emphasis on filling yourself than fixing everything and everybody else.

Surprisingly, misery doesn’t have a leg to stand on when you stop giving it attention. Misery is like a parasite. You have to feed it to keep it.

When I stopped feeding it, an entirely new space opened up.

Which is why I want to remind you…

You don’t have to be miserable. Misery isn’t a good metric of worth.

I know you work hard. I know you’re busy. Which is why the busier you are, the more you need to fill yourself up.

You were not made to run on reserves.

The miserable women trend is not devotion. It’s depletion dressed up as virtue, and it’s costing you and the people you love everything.

This is exactly why I built The Summer Walking Club.

Permission to end the miserable-woman trend!

The Summer Walking Club is your permission to end the miserable-woman trend, while also learning how to fill yourself up, giving you the energy to make the most of life.

It’s exactly the opposite of what the health and fitness space has taught you, to sacrifice more for your becoming. This isn’t about giving up or grinding harder. This is about showing up and filling up.

I want you in. Especially if you are over the depleted women trend. And even more, if you’re tired of being tired.

Here is exactly what it is:

1. Three-month club (starting June 1st) built around filling your energy tank through daily walking. The simplest, most sustainable practice I know.

2. A real community of women (inside Circle) that aren’t competing or performing, but showing up together.

3. A step tracker, milestones, and prizes. Because your wins deserve some recognition.

4. Weekly Focus content is designed to propel you into action, not just stuff your mind.

5. Weekly devotionals to keep your spirit grounded while your steps add up.

6. Live calls and accountability with me in your corner every week

It’s not one more thing you have to give more than you have to perfect or another thing to feel guilty about.

It’s the opposite.

It’s an invitation to show up and fill up using the most ordinary, unglamorous, free, and yet deeply powerful ways I know.

RULES OF THE CLUB:

The only rules that matter are: you walk, log it, and, when you miss a day, come back.

There’s no starting over. No falling behind. No keeping a record of what you didn’t do. No feeling guilty.

For the person who feels too overwhelmed, tired, and out of time.

All of those are the exact reasons you should do this. The more overwhelmed and busy you feel, the better this is for you.

We start June 1st.

Join The Walking Club

If you’re feeling resistance to this. If something in you wants to say “not now” or “I’m not ready” or “this probably won’t work for me,” hit reply and tell me what’s in the way.

I want to hear it and send you some love and advice back!

Will I see you inside the club?

Sign up here!

xx,

I’ve been getting asked what the most impactful changes I’ve made are. Today, I wanted to share some of those ideas, even the ones that are a little off-the-cuff.

To be upfront, this isn’t going to break down the specific diet changes (I’ll break those down throughout the summer). And yes, I know I’ve been really elusive with what diet changes I’ve made, and it’s for good reason. Because honestly, none of the diet changes would have mattered without the other things I did.

It’s exactly why I built the Summer Walking Club — and why I’ll be walking right alongside you this summer, using the same tools to help you create your own changes.

If you’re not in yet, I want you to join me. And I promise, it’s so much better than last year.

Dig out your sneakers and join the club here.

The 7 Health Changes I Made That Broke Every Rule I Was Taught:

01: I Changed My Story

I know, this isn’t sexy at all. And you’re probably inclined to skip over. But can I be honest? This was singlehandedly the most important change I made.

I got honest about the story I was believing about my health, my body, even my life, and started to take note of where I was living it out. It was startling to recognize how much of my story was creating all the things I wanted to change… and yet it was the story holding me to those things.

Sigh.

The story you tell yourself is truly creating your reality. Not in a ‘manifesting’ kind of way, but in a deeply neurological one. In fact, research shows that cognitive reframing, literally changing the narrative you tell, changes how your brain processes threat, stress, and possibility.

The story you tell shapes your stress response, your habits, and ultimately, your behavior.

Your story (or at least the story you tell yourself) is linked to identity, perspective, and pattern. This explains a lot about why you can’t get yourself to do the things you want to do. It’s not that you can’t. It’s that you’ve been running on a story that leads you somewhere else.

What I love most about story-work is that it can always be rewritten. Even the past, which is perhaps the most important space to rewrite.

The health space, in particular, is saturated with negative stories. It’s the worst-case thinking, or the stories that revolve around: “it’s too hard,” “you’re not capable,” “you’ll never get there.” And yet, all of that can also be rewritten.

When I rewrote my story, editing it through a new lens and seeing it from numerous perspectives, my health not only changed, but so did the way I showed up in all areas of my life. Story work is some of the most powerful work you could do.

We’ll be diving into story work in the weekly devotional of the Summer Walking Club, drawing on Bible stories to help you build a new story.

To start story-work, ask yourself, What is the story I’m believing about my health? Where do I see myself living it out? Is it helping me get to where I want to go?

02: I Stopped Wearing Sunglasses

Talking about stories, somewhere along the way, I picked up the stereotypical story that the sun is ‘bad.’ It’s common. So common that most people just believe it without question. I did too, until one day, as I was lying in the sun, catching rays, I quietly wondered, if the sun is so bad, why does it make me feel so good?

Now, I know you could say that about a lot of “not good’ things. But it at least opened the door for me to start looking for another perspective I might have missed. Honestly, I knew there was another view, because for the vast majority of human history, the sun wasn’t avoided. It was essential.

When I started digging into the research, I found far more evidence in favor of regular sun exposure than against it. Morning sunlight, in particular, plays a significant role in regulating cortisol, melatonin, and circadian rhythm, all of which affect energy, sleep, mood, and metabolism. Of course, sunlight exposure is also a primary driver of Vitamin D synthesis, which is linked to immune function, bone density, and inflammation.

Like anything, how you use it matters. I’m not advocating for burning your skin or eyes. But I have done the deep dive into the impact of sun exposure, specifically through your eyes, and have found the value for myself.

• It has changed the melanin in my skin. I rarely burn anymore, which is a huge shift as I have very fair skin.

• It has changed my energy output. I literally come alive in the sun.

• And it has helped me become fat-adapted.

I still wear a hat at midday and find shade when needed. But I haven’t worn sunglasses in over two years, and I genuinely can’t see myself going back.

**This conversation also applies to contact lenses, as most block the beneficial rays of the sun.

03. I Stopped Living in Health Fear

If you’ve been here a while, you know I’ve been through a mold and Lyme disease journey. And if you’ve been through anything similar, you know how terrifying the world can become afterward. I was constantly assuming the worst about my environment (I genuinely thought I was going to be exposed to mold everywhere I went.

It was exhausting. And deep down, I didn’t even believe it was helping me. Even though I was consumed by it.

The research backs this up. Fearing what’s hurt you doesn’t actually help you in the way you think. For most people, it makes them more unhealthy. Chronic fear and hypervigilance keep the nervous system in a sustained stress state, which ironically suppresses immune function… the very thing I was trying to protect.

I was so focused on avoiding what might hurt me that I was depleting the resources my body needed to actually defend itself.

As I shifted my story (seriously, point one is everything), I made a conscious decision to redirect my energy from attempting to micro-manage my environment to building a body that’s resilient enough to handle whatever it encounters.

That doesn’t mean recklessness. It just means I’ve taken my fear and turned it into action. And it’s made an enormous difference in both my health and my quality of life.

04: I Got Serious About My Sugar Consumption

My knees were the wake-up call. Nobody has to have stiff knees in their daily life, and you can’t even blame aging. It’s really a result of your lifestyle. And for me, that was my diet.

I was consuming far more sugar and refined carbs than my body could efficiently use. I had even spent most of my nutritional career trying to back up why sugar wasn’t the problem. Even though I never could, I still attempted.

But once I got honest about my sugar consumption and made real changes, my knees stopped hurting. It might seem silly, but I can now do a full squat with no pain.

Of course, the science is pretty clear on this one. Excess sugar consumption drives systemic inflammation, and inflammation is a primary driver of joint pain, fatigue, and a long list of chronic conditions. High sugar intake also disrupts insulin sensitivity, which has downstream effects on energy, hunger, and mood.

Not to mention, if you're regularly craving sugar, that craving is a symptom of excess sugar consumption, not a sign that you need more of it. The more you eat, the more you want. That's the cycle.

05. I Focused on Building Healthy Structure (Both Mentally and Physically)

In the last few years, I shifted my view from losing weight (scarcity) to building structure (abundance). I moved away from trying to lose weight and started working on building stronger muscles, better posture, and greater physical and mental resilience.

And the research on this is compelling. Skeletal muscle is one of the most metabolically active tissues in the body, and building it improves everything from insulin sensitivity to cognitive function to longevity. Muscle mass is also now considered one of the strongest predictors of long-term health outcomes.

What I love about this work is that the physical structure of your body does not begin and end in your body. There is a direct correlation to the strength of your physical body and the strength of your life (or ability to show up in life).

It’s the story of the three pigs made biological. How you build the house determines what kind of stress it can withstand and how much.

That’s why I’ve become such an advocate for consistent movement, and why I keep handing out weighted vests like they’re candy. Because building a strong, resilient structure changes you, and not just in a vain way, but in your ability to get out and live.

06: I Started Having More Fun

I know, I know. This sounds like the least “health” tip I could give you. And so cliché. But I genuinely think this one is underrated and, honestly, one of the more impactful.

Somewhere in the pursuit of health, I think a lot of us (myself included) made health really serious. Like, suffocatingly serious. Every choice had weight. Every meal was a decision. Every workout was loaded with meaning. And all of that seriousness became its own kind of stress.

But when I started loosening my grip and letting myself have fun, I became more in control. I started to make better decisions without the weight. And honestly, I think that really comes down to the difference between making decisions in clarity versus under stress.

Your body genuinely responds differently when you’re enjoying your life versus trying to white-knuckle your way through it.

I think we could all stand to loosen up a bit. Take a breath and remember, if it’s not fun or at least a little bit enjoyable, you’ll never stick with it. That doesn’t mean your workout has to be fun or that you have to love what you eat. It’s not about making everything fun, but about creating a more fun life overall.

Take kids, for example. When their life is fun, they’re rather unconcerned with what they eat. Honestly, when kids are having fun, it’s nearly impossible to even get them to eat. That’s the kind of fun I’m talking about. And when’s the last time you had fun?

Fun isn’t a compromise. It’s actually a good strategy.

07: I Started Having More S**

Okay, I debated putting this one in. But then I thought, why not? It’s one we should probably talk about more.

The truth is, intimacy was something I had let slip in the busyness of life and the weight of my health journey. I also made the justification based on the story that women just have no “drive.” I followed the stereotypical ideas that s** was a chore.

And I didn’t even fully realize how much that was costing me until things shifted.

Here’s what I’ve come to believe: The health of your relationships changes you in powerful ways, s** or no s**. But if we’re talking about sex, research shows that regular sexual intimacy is connected to lower cortisol, better cardiovascular health, stronger immune response, and improved mood.

It’s not a side note to your health. It’s part of it. Connection, touch, and intimacy are biological needs, not luxuries. And truthfully, I think family structures are collapsing because of the stories and narratives that disconnect us from this need, these intimate spaces with our spouses, and have led people to find them in artificial ways.

It’s not the same.

I think we talk a lot in the health space about what to eat, how to move, and which supplements to take, and almost never about this. Which is interesting, because it’s one of the most human things there is.

So I’m not going to be weird about it. I’m just going to say, don’t neglect it. It matters more than we give it credit for.

Here’s what I want you to notice about this list.

None of it is extreme. None of it requires a perfect diet or a gym membership or a complete life overhaul. What it required was a decision to show up consistently, honestly, and with a little more grace than I’d given myself before.

That’s exactly what the Summer Walking Club is built around.

Not punishment. Not perfection. Just movement, community, and the kind of small daily decisions that quietly change everything over time. We’ll be diving into story work through the weekly devotionals, walking together through the summer, and cheering each other on in ways that actually stick.

I built this because I needed it. And I think you might too.

If you’re already in, I’ll see you June 1st. Sneakers on.

If you’re not in yet, there’s still time to join us here.

I’m a squeaky wheel at this point. And I’m not even sorry. I’m declaring this is a summer of action.

Not a summer of learning more, researching more, bookmarking more, or adding another podcast to the queue. A summer of actually doing the things you’ve been talking about doing.

Here’s the question I want you to sit with: How different could things look by September if you really showed up this summer? Not perfectly. Not with a complete overhaul of your life. But because you’re actually doing the things you’ve long known you should do but haven’t.

Information can’t change you. Only action can.

Your Summer Diet Changes

Over the last two years, I’ve been working to become fat-adapted. And honestly, I’ve experienced more benefits from this shift than from any other dietary change I’ve ever made.

I know this might sound silly, but one of the things that finally pushed me to do something different was the stiffness in my knees. It was a kind of stiffness I started noticing when I worked out. That eventually became the loss of the ability to squat on my knees at all.

It was my sign that something had to change.

Yes, I know I’m aging. But I also don’t believe that I’m a victim of aging. My lifestyle was the problem, not my age.

Which is why I’ve made some significant changes to my diet since then. Changes that, if I listed them all out right now, would probably send you running. That’s why I’m going to introduce them slowly. But also because the bigger changes only became possible when you start really small.

Think of it like a snowball. We all want to be a snowman. But we look at the hill and think we need to start pushing a boulder. When really, we just need to start with something small and let momentum do the rest.

The Most Important Step Everyone Skips

Before any diet change, you have to do the small things. It’s just how the body works.

You can only change to the degree that you have the capacity to do something different. Change requires resources that include energy, nutrients, bandwidth, and mental clarity.

Far too many of us are trying to make big leaps while running on empty.

This is why people get stuck in the consumption loop.

You read the article, watch the video, save the reel, buy the book. It feels productive. But deep down, you know it’s not. The real reason you keep consuming instead of doing isn’t that you lack information. It’s that you don’t have the energy to act on what you already know.

Consuming just gives you the false impression that you’re doing something productive.

Which is why, before anything else, I will always come back to this…

You must have a consistent movement practices before you attempt any diet changes!

Movement comes before diet. If you’re not moving consistently, don’t try to change your diet yet.

A step before a leap. Always.

I posted a clip about this recently (watch it here). The idea that movement is a step and diet is a leap. And I had this backward for the longest time.

For years, I was trying to optimize my food while my body was under-challenged and dysregulated. It wasn’t until I went back to the simplest thing, just walking, that everything else started to get easier.

Walking snowballed into the bigger changes. The true fat-adaptation I had been chasing for years became accessible because I first created the capacity and resourcing for it.

If you haven’t joined the Summer Walking Club, I’d highly suggest you do. It’s the first snowball that generates the momentum to build the entire snowman!

Start with one step at a time.

Join the Summer Walking Club Here!

(And if you want to understand why walking does what it does, I documented everything I experienced walking 15,000–20,000 steps a day. The results might surprise you. Read it here.)

If you are moving consistently (and only if), then there is one diet shift worth making before summer begins. It’s highly optimized for this season, and it actually has nothing to do with what you eat. It’s the when of eating.

Become a subscriber to get the first diet change.

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Can I tell you something that took me an embarrassingly long time to figure out?

Someone else doesn’t hold the “secrets” I need.

I’ve spent numerous seasons of my life thinking I just needed one more thing. I needed the secret sauce, a new protocol, a better program. Someone to tell me how to live my life. And it wasn’t just for health. It was to get more done, fix my marriage, and optimize my morning routine.

Do you know the feeling?

We live in an era of information overload with an infinite amount of content at our fingertips. There is always a new study, a new routine, a new supplement, a new trend, and a new expert telling you exactly what to do. And whether it’s their marketing or our own insecurity, we buy into it, don’t we?

It even makes us feel productive. Like we’re pursuing health just by consuming information about it.

But can I be honest?

It’s not the same as building it.

The truth is, no one really holds the secrets you need. What worked for them won’t work exactly the same for you. But the only way to know that is to take action.

Which is why this summer, I want to try something different.

What if we committed to a summer of less consuming and more doing? What if instead of adding another podcast to your queue, you laced up your shoes and went outside for even 20 minutes? What if your body became your primary source of data this summer?

What would change if you spent more time doing and less time consuming?

Here’s what I know: your body already has the information you need. It’s probably been trying to get your attention. The question is, are you paying attention? And even more, are you using it to make the changes your body actually needs?

I want to help you test data like:

• Do you sleep better on the days you move?

• Does your mood shift after a walk?

• Does that breakfast fill you up?

• Do you respond better to a high-carb or high-fat day?

• What removes your anxiety?

That’s real-time, personalized, completely free data you need. And it also happens to be 1000% more relevant to you than any study you could read.

But the only way to access it is to take action.

I’m not asking you to run a marathon or overhaul your diet or life. I’m talking about going back to the basic things we’ve stopped doing because we’ve put our energy into consuming. We’re going back to the things you need to build capacity.

We’re moving to a summer of choosing to show up, shifting your energy from consuming to doing.

What do you say? Are you in?

Would you make this commitment?

To start with, let’s get moving.

I know this might be controversial, but I think movement is more important than what you eat (I said what I said).

To start with, take the 20 Minutes a Day in May Challenge. Commit to 20 minutes of movement every day. It doesn’t have to be fast. It doesn’t even have to be a walk. Just do something for your body each day.

(Follow along here for more inspiration)

Let’s be real, it’s also less time than you lie in bed scrolling in the morning ;)

This challenge is also a great warm-up for The Summer Walking Club, where we go all-in on action together. Registration is open now. Use it as your verbal commitment that you’re going to show up for yourself this summer.

And imagine where you could be on September 1st if you committed?

REGISTER HERE FOR THE SUMMER WALKING CLUB 👟👟

As you start the 20-minute-a-day in May movement challenge, notice:

• What happens to your energy?

• Your sleep?

• The low-grade anxiety that has taken up space in your mind?

• How do you respond to the chaos of your day?

And can I be honest about one more thing?

God designed us to move through the world on our own two feet. There’s something deeply right about it. Something that reconnects us to ourselves and to God in a way that sitting and scrolling never will.

So here’s the invitation.

Set down the content for the next few months. And invest that time and energy into doing something!

Let me know you’re in by leaving a comment below!

xx,

Make this the summer you stop starting over.

Your sneakers are already waiting. The only question is whether you’ll lace them up? The Summer Walking Club begins June 1st!

Register for The Summer Walking Club here!

I want to ask you something, and I need you to be honest.

How many summers have you said, “This is the one”?

• The summer you finally get consistent.

• The summer you actually shift your health.

• The summer you stop waiting and actually create the change you’ve been talking about for years.

And you really believe it, because you want it to be true. But then life hits, kids' activities ramp up, work overtakes, and suddenly the plan that felt so doable in May has disappeared halfway through June.

Here’s what I know for certain:

1. You want to be well.

2. Motivation is not your problem.

I know it might seem like you have a motivation or discipline problem, but you don’t. You have a structure problem, and structure is something you can actually change. This summer, I’m going to show you how to create a framework that shifts showing up from a task you have to complete into a default part of your day.

The Summer Walking Club is officially back, and it’s so much better than last year!

(Registration is open right now, with the club beginning on June 1st.)

CLICK HERE TO JOIN THE CLUB

Last summer shocked me (and I built the thing).

Movement has been my therapy for my entire life. It has always done more for my health than nearly anything else. Which is why I built the Walking Club, because I knew it could help you, too.

Yet, somehow, last summer I still got more than I expected.

I’ve mentioned numerous times that last year was one of the most transformative of my life, and the walking club was what set it into motion. Not because there was anything profound about walking, but because it was ultimately the shift in what I was using walking to gain.

I’ll be honest, my relationship with movement hasn’t always been healthy, even if it’s always been a form of therapy.

Up until last summer, I had been using movement as an escape. A way to outrun my thoughts, stress, and even my to-do list. And while it was still beneficial in some ways (I can’t imagine my sanity without it), the shift from using movement as a form of escape to a means of creating space really changed things.

Instead of checking out, I opened up, and this sparked a new kind of curiosity. It became a safe place to get curious and process life.

It also changed how I viewed walking from something that took time to something that gave me time. It gave me space to tune back into God. It shifted my perspective and became a way to reconnect with my body (and actually feel good in it).

And underneath all of that, something bigger was at play.

I became consistent! Not out of obligation or because I needed to hit a step mark. But I stepped into the real, sustainable, non-pushing consistency that happens when something is simple enough to do and meaningful enough that you actually want to come for more.

That is what the club gave me, in a very unexpected way. It’s also what I want to give you.

Here’s the thing about consistency nobody tells you.

You are already consistent. The problem is never consistency. It’s what you're choosing to be consistent with.

You might currently be consistent with:

• consuming

• overthinking

• starting over

• waiting for the right time

Consistency isn’t something you need to find. It’s pointing your consistency in the right direction. It’s redirecting your consistency.

Walking became my redirect, and this club can be yours.

Truthfully, you have all of the information you need. You don’t need another plan or to read one more book.

You just need to start. Which is why I’m inviting you to start, and once you start, then we can talk about staying.

JOIN THE SUMMER WALKING CLUB

5 things we added and 2 we cut:

This summer, we made the club better than ever!

Here are five things we added:

01. A brand new community platform on Circle.

Last year’s platform was clunky, so we rebuilt everything. Now you have one home that includes everything you get inside the club, from your step tracker to the community and even your lessons.

02. A weekly faith element.

Last summer, I discovered that shifting from escape to space was how I began to actually hear from God on my walks. It was something I didn’t expect, yet it was also the catalyst for the greatest change.

This year, we added a faith element: a weekly devotional that will be integrated into the experience. We like to think of it as an anchor rather than an add-on.

03. More weekly challenges (and more prizes).

Challenges were the most loved part of last year. So we added more. Every week, there’s a new challenge that is accessible no matter how many steps you’re taking. If you complete it, you’re entered for a prize. No minimum required. The only requirement is to just show up.

04. Weekly recipe + workout roundups.

We heard your requests. You want more meal inspiration and recipe ideas. This year, we’re including a weekly roundup of healthy meal ideas and also strength workouts to add to your walking rotation.

05. Guest experts.

In addition to the weekly lessons, we have guests coming in to share their stories, their science, and their strategies. I am very excited about this aspect, as it gives you the opportunity to learn from others. The guests will be announced later this month!

BONUS: The Family Plan.

My own kids insisted on getting in on the challenge last year and turned it into a full family competition. The person to beat was actually my mom. Needless to say, it created some fun memories, and it got the entire family moving.

This year, we wanted to offer you the same experience. Now you can add your immediate family members at a lower cost. Because it’s always better together.

Two things we cut:

01. The choppy old format:

We cut the clunky platforms, the numerous log-ins, the deep and overwhelming lessons, and the community platform you didn’t like.

02. The daily lessons:

We cut the daily lessons that made you feel behind before you even started. And we replaced it all with a more cohesive experience that is less about learning and more about inspiring you to take action.

**You still have daily access to me, but on a more cohesive platform.

This year, I promise: The entire club is simpler to navigate, the lessons move you forward instead of overwhelming you, and you will never feel like you’re falling behind.

This club is for you if...

• You are already walking and want the competition and community to push you further.

• You barely move right now and need the motivation and accountability to actually start.

• You want to feel better in your body without punishing it into submission.

• You want your health to actually connect to your faith — not compete with it.

• You are tired of starting over and ready to stay in it.

It doesn’t matter whether you walk 2,000 steps a day or 15,000. The goal is freedom, joy, and capacity that you’ll create through movement.

Truthfully, the goal is a life you’re actually living instead of just thinking about and wishing for.

Here’s how to join:

The Summer Walking Club begins June 1st. Registration deadline is May 31st

On May 20th, we open the doors to the community, where you will gain access to the new and improved walking guide, a lesson on walking posture, and some of our favorite summer recipes to get you started.

Once you register, we will send you an email with more details.

JOIN THE CLUB HERE!

One more thing before you go.

I want to say something directly to the woman who almost didn’t read this far.

I know you’ve tried before. Maybe you even tried last year. And you meant it every time. But I need you to know, you are not someone who can’t do this. You’ve just never had the right structure around you to do it.

While the Summer Walking Club is not magic. It’s an enviornment that is simple, faith-rooted, and forward-moving that will help you make showing up easier than not showing up.

You don’t need to be ready. You don’t even need to feel motivated or have the perfect morning. Heck, I don’t even care if you walk in the morning.

You just need to register, because the rest will unfold if you trust the process.

Imagine how you will feel on August 31st? You’ll feel regulated, consistent, lighter, more present, and even more joyful. And it didn’t happen because of willpower.

It happened because you started.

Share this with a friend to join you in the club. Walking is always better together.

xx,

Read more

In the last year, we changed the lighting in our home, and I will never go back.

My kids honestly thought it was just another one of my “crazy ideas.” They often think my ideas are a bit out there. But what I was shocked by was how quickly they started making the shifts for themselves. They even took it upon themselves to download an app that blocked blue light on their phones. The best thing, it was all completely unprompted by me.

They felt something, even if they couldn’t define it.

Honestly, I think those are the best health changes. The ones you can feel working, but can’t precisely explain. It’s often a sign that it’s not just affecting one thing but actually benefiting everything.

That’s what happened when we took our family’s light exposure seriously.

I can attest that I definitely sleep more deeply (especially when I compare it to how I feel after sitting under harsh LED lighting at a late-night gym). But if I had to put the biggest shift into words, it would be a sense of calmness. And that really comes back to what light does to your nervous system.

Healthy Lighting is like a deep breath for your entire body.

Lighting has taken priority in our home over nearly every other health “protocol.” Even movement, although they’re close.

I’ve long understood the power of circadian and infradian rhythms and how both quietly orchestrate nearly every function in my body. I made the obvious shifts, changing when I eat, optimizing sleep, and paying closer attention to rhythms I used to ignore.

Yet somehow, I overlooked one of the simplest and most powerful inputs of all… change what light I’m exposed to.

While everything influences your circadian rhythm, it’s light exposure that controls it. Which is why no food change, supplement, beauty swap, or biohack can outperform the effect of light on the body.

And honestly, we in the health space have collectively done a terrible job of showcasing this.

We vilanize blue light, but then make the solution, sunlight, the enemy. All while simultaneously forgetting that sunlight is the original regulator of everything we’re trying to optimize. And then we wonder why people feel confused.

To put it simply, blue-enriched light belongs to daytime. Where warm, red light belongs to sunrise, sunset, and night. “When” and “how much” light exposure you get changes your body.

It influences metabolic output, nervous system regulation, hormone signaling, recovery, and even thought patterns in ways most people never pause to consider.

Have you considered your home lighting?

Just over a year ago, I started looking into something I had completely ignored: our home lighting.

In an effort to make health easy, I realized how much easier it could be than changing the light bulbs in your home. It might be one of the most effortless, high-impact shifts you can make. Even better, one that affects not just you, but your entire household, without anyone needing to change a single habit.

Just over a year ago, we bought our first circadian-friendly bulbs from Healthy Home.

We started small, buying just enough bulbs to place in lamps across the rooms we used at night. I wasn’t skeptical that they would work, but rather how long they would last. I think I had fallen too hard for the LED marketing that made you believe LEDs never go bad. But we all know that they don’t last nearly as long as the marketing makes them seem.

At first, it was just a test. Something to try and “see” what we noticed. And I’m not lying when I say it didn’t take long for us to realize we wanted to replace every bulb in the house.

Our girls even moved from thinking they were ridiculous to exclusively using them in a matter of weeks. I may have even started handing them out to others, like you hand out candy at Halloween.

Circadian Friendly Light Bulbs By Health Home

What I love about the circadian-friendly light bulbs by Healthy Home is that they have three settings: daylight, sunset, and campfire. Each one emits a different light spectrum, and unlike traditional LEDs, they are free from the flickering that quietly fatigues the nervous system over time.

The daylight setting doesn’t look drastically different from a normal bulb at first glance. But if you pay attention, it feels softer and less stimulating.

But nighttime is where everything shifts.

The sunset and campfire settings emit a warm, red glow. I’ll be honest, from the outside, it looks like your house might be on fire. My girls used to joke that they’re shocked the neighbors never called the fire department.

Now, it’s become one of the most grounding parts of our day. As mentioned, my girls are quick to call each other out if they don’t switch their lights quickly enough. They even go throughout the house adjusting the lighting based on the time without being asked. It’s just part of how we take care of our space now.

I don’t recommend many physical products, but when something genuinely changes our lives in this way, I feel like I’m doing a disservice by not sharing. That’s why I wanted to fill you in on these light bulbs.

If you’re someone who is asking, " How can I help my kids or spouse live healthier?” This is one of them!

If you’re curious, start small. Put a few bulbs in the bedrooms and living spaces where you wind down. Prioritize the rooms you use at night. Then expand from there.

They also make a nightlight version, which has been especially helpful for hallways and bathrooms.

If you’re questioning how long they last. We’ve had some of our bulbs for nearly 16-months and never had to replace one. Shop Healthy Home to learn more. Use code LIVINGWELL at checkout for 10% off your orders.

Shop Circadian Friendly Light Bulbs Here

Don’t overthink health. This is one simple step to make it easy!

If you already have Healthy Home light bulbs, leave a comment below! I’d love to hear your own review!

EXCITING ANNOUNCEMENT: It’s my favorite time of the year. The Summer Walking Club is quickly approaching. To kick things off, I started a new Instagram account, @summerwalkingclub, to inspire you to take action now! Give it a follow and start doing. As you’ll learn below, it’s the most important thing you can do!

Are you stuck in the information trap?

The other day, I caught myself two podcasts deep on a walk, saving three more for later, and then opening Instagram to “just check one thing.” By the end of it, I couldn’t tell you a single thing I actually learned. Yet, I felt behind. Like I needed more.

Have you ever felt that way?

Like you don’t know enough or have enough information to make the right choice?

That’s the trap.

This highlights what I share in the final, most important episode of the podcast series, Health Illusions — The Illusion of Information.

I know it’s not as sexy as the scale or body composition.

No one is lining up thinking, “Please, tell me more about my cognitive overload.” Yet this one matters because we so quickly jump to gathering information and ideas that we miss the biggest factor influencing how you feel: the actions you do or don’t take.

Most people aren’t stuck because they don’t know what to do. They’re stuck because they’re not doing anything with what they know. They’re not using their knowledge. They’re just stockpiling it. And, similar to food, that impacts your metabolism.

The metabolic downgrade of information overload.

Information overload is basically the equivalent of an all-you-can-eat buffet. It feels productive at first. But then you keep going back for just one more thing, and soon enough, you’re mentally unbuttoning your jeans, overwhelmed, uncomfortable, and still thinking you need more.

Just like more food doesn’t equate to more nutrients, more information doesn’t actually mean you know more. Most of the time, it’s actually the opposite. Stuffing yourself equates to less. It’s called the information paradox, where the more you consume, the more fragmented your thinking becomes and the less you actually know.

You’re not clearer. You’re just more overwhelmed and stuck.

When what you really need is to do something with what you consume. To be clear, you just need to move!

You have what you need.

The number one phrase people say to me sounds like this:

• “I don’t know what to do.”

• “I’m confused.”

Arguably, health is confusing. But it’s only confusing because we stop at consuming information (knowledge) and never put it into practice to develop wisdom (discernment). We get stuck in consuming and not doing, which means we can never conclude what is or isn’t working.

And that means you stay right where you’re at.

But what if you stopped letting confusion win? What if you took what you already knew and put it into practice? Not because it works every time, but because you learn what works based on your experience.

If you’re confused, let it be a sign you need to act, not consume.

I believe you know enough to get started. You have what you need. Now you need to choose to start.

Become a doer:

Zoom out with me for a moment:

• What could your life look like a year from now if you consumed less and acted more?

• What if you stopped searching for the perfect plan and just committed to taking action on an imperfect one?

• What would be different if your learning came from doing, not consuming?

I think you’d be shocked at how far you’d get. Getting really always boils down to those who are doing.

What should you do?

Walk. Run. Or just get up and move.

The cool thing about doing with what you’re consuming is that they don’t have to be directly related. Go back to calories. Calories out doesn’t have to relate to what you consume. Meaning you don’t need to shift your workouts based on the foods you eat.

The same is true for information. Don’t overthink it. There isn’t a specific action that correlates with consuming news information versus consuming health information.

The idea is that you move. Through movement (physically moving your body), you’ll determine if there is a specific way you desire to move or if there is a specific action you can take to process the information.

But the first step is physically moving your body.

That’s why I’m a big fan of walking. It has a low entry barrier but offers massive returns. You’d be amazed at what a simple walk, even five or ten minutes, can do for your mind and nervous system.

Go take a walk. And make sure you follow @summerwalkingclub for more inspiration.

While you’re walking, turn on the last podcast of the Health Illusions series to learn more.

“After the show”: What’s coming up, what to do with information, and more!

In today’s “After The Show,” I’m sharing more about the wisdom gap and how the gap differentiating humans is going to widen in the world of AI.

Plus, I also share more about what’s coming up here at The Weekly Fill, including a summer filled with ACTION, both physically and nutritionally.

Leave a comment below if you’re ready for a summer of action!

I might be stepping into slightly controversial territory with this post, but I promise, I’m not here to come for your coffee.

A few weeks ago, I was talking with a friend who asked me about coffee alternatives. In her words, “I love coffee, but coffee isn’t loving me back.”

Honestly, I think a lot of people go through seasons like that. You might even be in one right now, where coffee feels like it’s working against your body more than with it. You might not always notice it, especially if coffee is what’s getting you out of bed in the morning (though if that’s the case, this article is probably worth paying attention to too).

It might show up as jittery or unfocused energy, an inevitable crash later in the day, or just consistently poor sleep. For some, it can also mean digestive discomfort or hormonal disruption. I don’t say that to make coffee the villain. Like most things, it’s not inherently bad. It’s possible that your body isn’t responding well to it right now, and instead of supporting you, it’s adding stress.

It’s similar to what we talked about regarding caffeine. Most of the time, coffee itself isn’t the problem. More often, it’s the way we consume it. Including everything we add to it.

I don’t use the term “hidden calories” often, but what should be a simple, low-calorie beverage can easily turn into something much more. Some coffee drinks can contain a significant portion of your daily energy intake without you even realizing it. And in the end, you’re left feeling worse instead of better, missing the very thing you were hoping coffee would bring in the first place.

What most people actually want is calm, sustained, jitter-free energy that carries them through the day.

Insert: Coffee Alternatives

Which brings me back to coffee alternatives. These have been growing in popularity for a reason. Many people are discovering that coffee just doesn’t agree with them. If you’re one of them, coffee alternatives are great news.

What I love about good coffee alternatives is that they don’t just mimic the coffee experience. They offer additional health benefits that coffee doesn’t. Of course, not all alternatives are created equal, both in taste and quality. That’s why I want to mention one of my favorites from Piqué.

Piqué makes one of the best adaptogenic coffee alternatives on the market called Nandaka. It’s the Rolls-Royce of coffee alternatives. Unlike some others that miss the mark and end up tasting like a gritty, underwhelming imitation of coffee, Nandaka is different. Many describe the flavor as a cross between chai tea and hot cocoa. It’s both rich and spicy, and enjoyable both warm or iced.

I promise, this isn’t one of those “chug it down for the health benefits” situations. It actually tastes good! Even better, it leaves you feeling good afterward. Like providing the benefits you assumed coffee would, but never did.

As mentioned, this coffee alternative also offers more than just energy support. Nandaka by Piqué includes ingredients designed to support mood, promote cellular health, provide calm, sustained energy, and support metabolic function.

So if you’ve been curious about coffee alternatives, my answer is yes!

I think it’s worth exploring. But rather than grabbing just any option, it’s worth investing in one that prioritizes both flavor and quality. And while an investment, it’s still much less than the average $5-$6 coffee you pick up from your favorite coffee shop.

Try it as a latte with steamed milk and a splash of vanilla, or pour it over ice for something smooth and refreshing. You choose the way you like it.

If you’re unsure whether coffee is friend or foe for you, the only real way to find out is to experiment. You may not realize how much it’s affecting you until you step away from it, even temporarily.

Try Pique’s coffee alternative, Nandaka, for a few weeks or commit to finishing the box and allow yourself time to notice. Only you can decide what works best for your body. But the only way to know is to test it.

Get the exclusive offer from Piqué:

To support your body’s seasonal transition, Pique is giving you this seasonal offering:

20% off for life + free gifts

Enjoy!

I finally realized what made the biggest change in my health this past year (and honestly, I would never have guessed this in a million years).

This past year has been one of the most transformative seasons of my life. Besides becoming a mom for the first time, that stands in its own category. Nothing really compares to that kind of change.

But this year brought something different. Something I’ve been trying to understand and articulate for a while because it didn’t come from a new diet, a stricter routine, or more discipline, even though it changed all of those things.

It came from inspiration.

I know, probably not what you thought I was going to say. Definitely not at all what I could have imagined either. But when I look back, living inspired and having something meaningful to move toward changed everything.

It shifted how I eat, how I move, and how I show up in my marriage, parenting, and even my relationship with God. And not at all because I forced it, but because it happened naturally.

Now, before I lose you. I need you to hear me out. Because I think it’s going to blow your mind as it did mine. And honestly, maybe it’s the question you need to ask yourself…

What if your health issues aren’t because you have a discipline problem, but because your body is bored?

What if your eating problem wasn’t a food problem, but because you’re lacking purpose?

What if your marriage issues weren’t because of your spouse, but because of your own uncontentment?

If you read nothing else, think about this…

A bored body. A bored mind. A boring life always creates problems because problems get you moving and doing.

What I’ve realized in my own life (and in others) is that a lack of purpose and inspiration is silently destroying people’s health.

Which is why “destination thinking” has become so attractive. It leads you to believe:

• If I could just get x, then I’d be happy.

• If I could achieve y, then I’d feel satisfied.

But life, at least this side of eternity, isn’t really about arriving. It’s about growing. And that “arrival” message is doing more damage than we realize, all while making a lot of money for industries that benefit from your misery.

I know this might be controversial, but I think it’s also transformational. Especially if you see the action is really only a slight pivot from chasing to creating, but the outcomes are massive.

And that missing piece most people don’t see, what I didn’t see, is we’re bored.

Our bodies are bored. Our minds are bored. Our lives are boring.

And I know there’s a lot of conversation right now about how we “need to be more bored.” But I think before we make assumptions, we need to define what that actually means.

What most people are experiencing isn’t healthy boredom. It’s emptiness, which leads to stagnation and becomes the opposite of how we were designed to live, which is why people create problems.

Healthy boredom is an action, an exploration, and creation.

It’s all action, but in a different direction.

Boredom doesn’t actually exist in the form of nothingness, because nothing is still something. You’re always in motion, even if you say you’re not. Take meditation, for example. It’s often what people assume is the absence of thought, but it’s really the redirection of your thoughts (because the mind never stops thinking).

We are wired for movement. For creating, building, living, and doing. When you feel bored, you’re not actually doing nothing — you’re always doing. The direction is just away from what you want to move toward and back onto the old patterns.

It’s why boredom leads to:

• Binging the bag of chips

• Mindless scrolling

• Distracting yourself

• Addictions (although there is a bit more to this than boredom, even though boredom is a player)

• Creating problems because problems give you reason (if not even force you) to move

I can’t tell you how many problems I’ve created in my own life, including with my health, because I was bored.

How many times have I eaten, not because I needed food, but because my body was bored?

How many times I engaged in behaviors that didn’t serve me, simply because I didn’t have something greater pulling me forward.

Do you see it?

Boredom isn’t the absence of doing. It’s just doing things that keep you stuck. And when the gap boredom creates isn’t filled with purpose, we fill it with problems.

That’s why a “bored body” becomes an unhealthy one. And it’s also why something as simple as walking can have such a powerful effect, not just on your body, but on your mind and creativity.

Ask yourself this…

The real question isn’t: Are you doing enough?

It’s: What is driving what you’re doing?

Because most people fall into one of two patterns:

1. We let boredom build until it creates problems that force us to act.

2. We bring in inspiration and let that drive how we live and create health, life, and purpose.

One path is hard (and is the creation of your own misery).

The other is easy (and builds momentum to continue).

This past year, I finally chose path two, and can I tell you how easy that made health? Not because it’s always easy, but when you remove the “problems,” the choice carries less resistance.

Are your health problems a boredom problem?

Which leaves me to ask:

• Are your health problems a boredom problem?

• Could your eating problem be because you’re uninspired in life?

• Is your marriage a problem because you don’t have any fun?

• Could your anxiety be because your mind has nothing purposeful to do?

This is one of those important questions that forces you to shift what you are looking at. It turns the mirror back on yourself.

Over the last year, I created a three-minute ritual I add to my morning that has shifted my purpose and changed my direction (the key to behavior change is not changing your behavior, it’s changing your direction). As a subscriber, you will get:

• The exact 3-minute exercise I use to shift my direction daily.

• The “After The Show” episode, where my husband and I break down how we eliminated “trying” from our vocabulary and how this changed our understanding of control.

Here’s a free preview of “After The Show.”

Get the full episode below.

Why You Should Stop “Trying” And What To Do Instead

Check out this week's podcast (LISTEN HERE) and then listen to this “After the Show,” where we prove why “trying” gets you nowhere and what to replace it with.

Read more

I was putting together the plans for the upcoming April cleanse and had a moment where I thought… do you even want this?

Or did I assume something that wasn’t true?

Maybe instead of talking about an April cleanse, you’d rather keep the conversation rolling around sexual intimacy?

I’ll be the first to admit I’ve put out a lot of information, but I’m coming to realize that information you’re not asking for isn’t helping you. Which means I might be serving myself more than I’ve been serving you.

I’m giving you what I need, not what you need. And I want that to change.

But the only way I can actually serve you is to know you.

Can you help me get to know you and how I can better serve you? Let’s use this as a start…. but if you have time and are willing, hit reply and let me know how I could better serve you even more than the survey below.

Let’s start with the one that got me thinking about this topic…

If you have time to share any additional thoughts or comments about what you actually need, or any off-the-cuff topics that interest you, please send me a message. It’s truly in my heart to serve you, and I need your help to understand how I can best do that!

Just for fun…but I’d also love to know anything else that I couldn’t fit on the list.

I can’t wait to understand your needs!

I really appreciate you helping me out! Talk soon!

Get 40% off for 1 year

I’ve spent most of my life trying to “fix” things. Honestly, it’s why I got into the health space. I wanted to “fix” the world of health so that we could be free of our health problems.

Because I equated your health problems with your life problems. Arguably, most people believe this. That’s why you think that if you could get to a lower weight, you’d:

• Have more fun.

• Be happier.

• Experience more intimacy.

• Be more loved.

• (Fill in the blank — be honest, what does this look like for you?)

I get it, I believed this too. Which is why I wanted to save you… And by saving you, I thought I could save myself.

I’ve since learned that there are a number of problems with this approach.

1. Fixing health is often just a band-aid approach that masks it rather than fixes it. In the process, it often leads to other problems.

2. It’s a problem-focused approach, or what is considered a move-away strategy, which keeps the problem as the main character in your story.

3. Your health is really not up to me. I can’t make you do anything you don’t want to do or don’t believe you can do.

4. Health is often a secondary issue, not the main issue.

Truthfully, health is not the goal of life, even though most people live as if it were. But that misses the point entirely. Not to mention, it makes creating significantly harder. Not because it has to be hard, but because you’re attempting to wrap it up in something it isn’t.

Health is not the point of life.

Health is not the point of life. It’s just a tool to live your life and the purpose you were created for.

I think it’s important to put it in context. As I’ve learned the hard way, if you don’t, you’ll always be chasing something that doesn’t exist while overlooking the choice to live it out daily.

And yes, I said health is a choice, making it your responsibility.

By shifting your belief and story from fixing to choosing, you open up to so much more of life.

I recently wrote about the new era of self-care and how it’s changing. Here’s a clip from it:

The new era of self-care is really a return to the original version, or rather, meaning. It’s a motivation that honors the sacredness of life and the one who created it. In the process, it moves self-care from wishing, striving, and fixing to choosing, honoring, and owning.

That doesn’t mean you abandon action. Action is in the definition. Care is a verb. But it shifts the motivation from problem fixing to filling. From avoidance to expansion. It’s less about impressive gestures or big performance and more about quiet integration, participation, and alignment with what fills you and fuels you.

READ THE FULL ARTICLE HERE

The current state of self-care is fear-driven.

It’s why we buy books on preventing disease, search for longevity hacks, and ask, “How do I burn more, get leaner, or do more?” There’s nothing inherently wrong with wanting health. But fear-driven self-care misses the sacredness of being human.

It misses the rhythms of life and the interconnectedness of all things that actually bring more life.

Self-care was never intended to be a checklist.

Making it a checklist reduces its benefit because anything done out of obligation triggers a stress response. It implies a sense of scarcity, whether by time (you have to make time for it) or perfection (if you don’t do it and do it perfectly, it doesn’t matter).

But I’ve learned true self-care is different.

When I stopped trying to fix myself, I started to see health in a new way, and that changed what I did.

Keep reading to get:

• The wake-up call that finally let things click.

• The major shift that changed how I approached health.

• The Biblical narrative that helped me see this.

• Five acts of self-care I do daily.

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This month’s live Q&A got a little spicy!

Here’s a taste of the few questions we discussed inside:

How can I rebuild a healthy and life-giving sex life with my husband rooted in true intimacy?

Please teach me to retrain my body to experience sex with my husband as safety! I struggle to experience any physical touch as safety because I fear that it might be a precursor to sex, which feels more like an obligation than safety.

Can weight gain be a response to feeling unheard in marriage? If so, how do I reverse this?

How can understand the biblical idea of women being the weaker vessel and how that relates to health and wellness?

We also discussed a thought worth pondering.

What if focusing on body weight as the problem is distracting you from what is the root of why your body is holding on to extra weight?

Your body does nothing without reason. Yes, it could be that you’ve simply overeaten and stopped moving, creating excess weight. But it could also be,

• Stormed trauma and/or emotions

• A job you hate

• Marriage problems

• The thoughts you tell yourself

• Deconstructing your life

• Financial worries

• (fill in the blank)

In this live, we address how to look beyond your body while also connecting your body to all of life.

Watch this month’s live below and join in on the conversation.

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I love watching my kids do the things they love. I also love watching them be challenged and overcome the challenge.

I will say it, I mostly love youth sports.

Yet, sporting events are one of the most deregulating environments for me.

Bright LED lights. Yelling. Overcrowded spaces. Competition. Bad memories. Terrible seating (and thus posture). Heightened emotions.

It does something in me… and, arguably, in most people that pulls me out of balance.

If you’ve spent any time in a gym, you know that a good majority of the parents there are generally dysregulated. It tends to present humans in some of their least finest moments, myself included.

Which got me thinking of this exact topic. It’s these moments that showcase the power of wellness and what it’s really for.

It’s not to achieve a state of perfection, because that will never exist this side of eternity. It’s to help you regain balance when life pulls you out. And life will always pull you out.

If it’s not a gym or a youth sporting event, it will be something else.

Don’t fear it, just recognize it and know these are the moments you’re building wellness for. You have the tools you need to help you regain balance.

And if you don’t have those tools, well, you’ve come to the right place.

Inside this week’s podcast, I share about the perks of dysregulation. Specifically, how to use it to build strength and resiliency. “After the show,” I talk about how I created wellness tools for myself that helped me overcome my addiction to pain and anxiety.

Listen to the podcast here.

Spoiler: It helped me move away from attempting to change the people in my life (namely, my husband) and move toward the only thing I could change…my choices.

As a subscriber, continue reading to get:

• My go-to tools for regulation

• A look into my triggers of dysregulation

• How to use dysregulation for good

• Retraining your brain to change

If you’re not a subscriber, sign up to get the details inside this post.

My Go-To Tools of Regulation:

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