But here’s the thing, you don’t need one of those gallon water bottles to stay hydrated. We just need some simple habits that build hydration into the rhythm of your day. That way, you aren’t left trying to “catch up” once you are already feeling thirsty, fatigued, irritable, and overheated.

Here are a few of my favorite ways to support hydration during summer, along with my favorite electrolyte powder and some simple recipes.

Start Your Day With Water

Before coffee, before emails, before running out the door. One of the simplest habits is drinking a glass of water shortly after waking up. Overnight we naturally go hours without fluids, and starting the day hydrated often makes it easier to continue throughout the day instead of realizing at 3 PM that you have barely had anything to drink.

You do not need lemon.
You do not need a fancy routine.
You do not need a 64-ounce challenge.

Just a glass of water to start your day!

Bring Your Water Bottle With You

This sounds obvious, but convenience matters. Most people do not intentionally avoid hydration, they just forget. We all do it!

Keeping a water bottle in your bag, car, beach tote, or next to your desk removes one more barrier. I find people drink substantially more simply because the water is already there. Another tip, maybe swap your lid out for something with a straw. Personally, I am more likely to take a sip from a straw than if I have to unscrew a lid. Sounds silly, but its true!

And remember: hydration is cumulative. Small amounts throughout the day tend to feel better than trying to drink huge amounts all at once.

Eat Your Water

Hydration is not only about what you drink. Many summer foods naturally contribute fluids while also providing fiber, vitamins, minerals, and carbohydrates that help support hydration.

Some favorites:

• Watermelon

• Berries

• Cucumbers

• Peaches

• Tomatoes

• Lettuce

• Celery

Summer meals make this easy. Lean in to fruit plates, yogurt bowls with berries, cucumber salads, chopped watermelon with mint, or adding extra produce to lunches.

Not All Drinks Hydrate Equally

Water is still the foundation, but it is worth remembering that some beverages can work against hydration.

Coffee and caffeinated drinks can have a mild dehydrating effect for some people (especially if they are replacing water rather than accompanying it), and alcohol is well known for increasing fluid loss and contributing to dehydration. This does not mean you need to avoid your morning coffee or skip a summer drink entirely. Instead, it is more of a reminder to keep water in the mix.

A simple habit: if you are having coffee, iced tea, or alcohol, make a point to pair it with water.

Electrolytes Can Be Helpful

Electrolytes can be especially helpful during hot weather, outdoor activity, sweating, travel, long beach days, or if plain water never seems to feel satisfying.

Electrolytes are minerals like sodium, potassium, and magnesium that help regulate fluid balance.

My personal favorite is Redmond Relyte because it has a simple ingredient list and tastes good without being overly sweet. Every summer I tend to buy a container or two to keep on hand for hot summer days outside.

Another option I love in the summer is coconut water. Coconut water naturally contains electrolytes, particularly potassium, and can be a refreshing choice after time outside or added into a smoothie.

That said, electrolytes are a tool, not a requirement for every person every day.

Try Haymaker’s Punch

This old-fashioned summer drink has roots in farm traditions and feels especially fitting this time of year. Plus, it is really quite tasty! There are many variations that include cold steeping or simmering the ginger, but honestly you can’t go wrong with either. It is tangy, refreshing, and can be a nice alternative if you are tired of plain water.

Haymaker’s Punch

Serves 1–2

Ingredients:

• 16–20 oz cold water

• 2 tablespoons apple cider vinegar

• 2 teaspoons maple syrup or honey

• 3 inch knob of ginger

• Pinch of sea salt

• Optional: squeeze of lemon

Infused Water and Herbal Iced Tea

If hydration feels boring, let’s add some flavor! We all have heard of the cucumber mint combo, or maybe even a strawberry basil infused water. Adding some slight flavor can be helpful. Herbal tea is another way to make make water more enjoyable.

Hibiscus creates a vibrant ruby-colored tea with a tart, fruity flavor that feels especially good iced.

My Favorite Blend

• Hibiscus

• Lemon balm

• Holy basil

Stay Cool and Hydrated!

Summer hydration does not need to mean obsessing over ounces.

Start your day with water.
Carry your bottle.
Eat juicy fruits and vegetables.
Use electrolytes when they make sense.
Keep something refreshing in the fridge.

Small habits repeated most days tend to work better than extreme hydration goals. Happy summer!

But herbal medicine exists on a spectrum. On one end are essential oils: highly concentrated plant extracts that require thoughtful use. On the other end are flower essences: gentle, dilute remedies that work on an energetic level, supporting emotions, thought patterns, and overall mental well-being. If you’ve ever reached for Rescue Remedy during a stressful moment, you’ve already experienced a flower essence.

I often think of flower essences as a beautiful complement to more traditional herbal medicine. While we support the body biochemically, flower essences can offer an extra layer of emotional support.

With spring flowers blooming all around us, here are a few of my favorite seasonal essences:

🌸 Apple & Crab Apple Blossom — The delicate white and pink blossoms arrive before the fruit itself, serving as a reminder that growth begins long before we see the final outcome. These essences are associated with cleansing, renewal, and restoring a sense of inner clarity.

💜 Lilac — Lilacs blossom each May with fragrant clusters of flowers that seem to appear all at once after a long winter. Their abundance and resilience mirror their traditional use: helping us soften into change, release tension, and trust the transitions unfolding around us.

🌿 Lupine — With their tall spires of flowers reaching upward toward the sky, lupine brings to mind structure, direction, and forward momentum. It has traditionally been used to support clearing away what is no longer serving us, creating space for productivity, organization, and fresh beginnings.

🌷 Peony — Peonies begin as tightly closed buds before slowly unfolding into lush, generous, gorgeous blooms. Their transformation reflects their traditional use in supporting the movement from sadness or heaviness, toward joy, innocence, abundance, and openness.

Whether you view flower essences as energetic medicine, a mindfulness tool, or simply a seasonal ritual, spring offers plenty of reminders to appreciate all the blooms around us.

Here are a few of my favorite photos I’ve taken over the years :)

what I’ve been cooking

Every Sunday you can catch me with a coffee in my hand, scrolling through the Hannaford weekly flyer searching for some meal inspiration.

Lately, I have been craving weekly Korean beef bowls. They are so flavorful and easy to whip up on a week night. Basically, you brown up your ground beef. Then once cooked, you pour in a mix of soy sauce, brown sugar, sesame oil, ginger, garlic, sesame seeds, and gochujang. Just giving it a couple minutes to caramelize, you then have this delicious korean beef! I typically add it to a bowl with rice, pickled ginger, kimchi, and a giant scoop of cucumber salad (another hyperfixation at the moment). I just slice (or mandolin) a cucumber and toss it with rice wine vinegar, a pinch of sugar, and chili crisp.

a small thing I am loving

I finally took a stained glass class, and I loved it.

All Winter I have been wanting to take stained glass class over in Winterport at Glass Feather Cove. It just wasn’t working out scheduling wise, but this month I got in for Heather’s beginner sand dollar class. It was so much fun! Highly recommend!

what I’ve been reading

Last month was a great reading month, and this month has been great too! While camping over Memorial Day Weekend, I devoured the new Sarah Damoff’s The Burning Side. I also loved This Book Made Me Think of You by Libby Page. It was really heartwarming.

what I’ve been listening to & watching

Last year I read Remarkably Bright Creatures, so I was very excited to see the new film adaptation on Netflix. It was such a heartwarming movie, and who doesn’t love Sally Field?

As for music, I am still listening to the new albums from Noah Kahan and Kacey Musgraves on repeat.

a small ritual I’ve been keeping

This month, I have been treating myself to flowers about every other week. It is amazing how much joy an $8 bouquet of tulips can bring. It has served as a really good reminder: treat yourself to something beautiful when you can.

As more flowers come into bloom I will definitely continue treating myself every now and then. Now if only I had a lilac bush…!

so long, may

May has felt like a reminder to enjoy the beauty of Spring. I urge you to enjoy the evening sun after work, have an ice cream, smell the lilacs, and dip your toes in the water whenever you can.

While many things can impact digestion, one major piece missing from modern diets is fiber. As intake of fruits, vegetables, legumes, and whole grains has declined, we have also seen rising rates of gut dysfunction, inflammation, and chronic disease.

And fiber does far more than just help with bowel movements. It supports the microbiome, stool consistency, cholesterol, blood sugar regulation, and colon health. In many ways, it is one of the most foundational nutrients for the digestive system. So in a world where everyone is focused on “high protein”, we need to shift that perspective to also include “high fiber”.

What Is Fiber?

Fiber is a type of carbohydrate found in plant foods that the body cannot fully digest. Unlike sugars or starches, fiber passes through the digestive tract relatively intact, where it performs a wide variety of important functions.

There are two major categories of fiber: soluble and insoluble fiber. Most plant foods contain a mixture of both.

Soluble Fiber

Soluble fiber dissolves in water and forms a gel-like substance in the digestive tract. This type of fiber helps slow digestion, regulate blood sugar, lower cholesterol, and feed beneficial gut bacteria.

Foods rich in soluble fiber include:

• Oats and barley

• Beans and lentils

• Chia seeds and flaxseed

• Psyllium husk

• Apples, pears, berries, citrus fruits

• Carrots

• Sweet potatoes

One of the reasons soluble fiber is so beneficial is because gut bacteria ferment it into compounds called short-chain fatty acids, which help nourish the intestinal lining, while also supporting immune and inflammatory regulation within the gut.

Insoluble Fiber

Insoluble fiber does not dissolve in water. Instead, it adds bulk to stool and helps move stool through the digestive tract more efficiently.

Foods rich in insoluble fiber include:

• Whole wheat

• Brown rice

• Nuts and seeds

• Leafy greens, cruciferous veggies, and green beans

• Kiwis

• Potato skins

• Many fruit peels

This type of fiber is particularly helpful for maintaining regular bowel movements and preventing sluggish digestion.

Fiber and The Gut Microbiome

One of the most fascinating aspects of fiber is that it feeds more than just us. It also feeds the trillions of microbes living in the gastrointestinal tract.

When we consistently eat a wide variety of fiber-containing foods, we help support microbial diversity. Different bacteria prefer different fibers, which is why nutritional variety matters so much. Eating the same few foods repeatedly may not provide the range of plant compounds and fibers needed to support a resilient microbiome. A healthy microbiome supports digestion, immune signaling, nutrient metabolism, and even mood regulation. On the other hand, inadequate fiber intake can contribute to microbial imbalance over time.

When gut function becomes impaired, the effects can extend beyond constipation alone. Poor motility and reduced microbial diversity may contribute to conditions such as:

• IBS

• SIBO

• Chronic bloating

• Irregular bowel movements

• Increased intestinal inflammation

• Metabolic dysfunction

Of course, fiber is not the only factor involved in these conditions, and some individuals with active gut dysfunction may need to adjust fiber intake carefully during treatment. But in the long term, a well-supported microbiome generally depends on adequate and diverse fiber intake.

Fiber and Colon Cancer Risk

Research consistently demonstrates that diets low in fiber are associated with a higher risk of colorectal cancer.

There are several proposed reasons for this connection:

• Fiber helps dilute and move waste products through the colon more efficiently

• Short-chain fatty acids produced from fiber fermentation may help protect colon cells

• Fiber supports microbial diversity and gut barrier integrity

• Higher fiber diets are often associated with lower inflammation overall

One short-chain fatty acid called butyrate has been heavily studied for its protective effects on colon health. Butyrate is produced when beneficial gut bacteria ferment certain fibers, especially resistant starches and soluble fibers.

Modern dietary patterns tend to contain fewer legumes, fewer whole grains, fewer vegetables, and more ultra-processed foods. As fiber intake decreases, the microbiome changes alongside it.

This does not mean someone needs to eat perfectly or fear every processed food. But it does highlight the importance of regularly including fiber-rich foods in everyday meals.

Grains Are Not the Enemy

One of the more unfortunate nutrition trends over the last decade has been the blanket fear of grains.

For some individuals, certain grains may absolutely worsen symptoms. People with celiac disease, gluten intolerance, or specific digestive conditions may need modifications. But for many people, whole grains can be a valuable (and affordable!) source of fiber, minerals, and long-lasting energy.

Foods like oats, brown rice, farro, and whole wheat bread can all contribute meaningfully to fiber intake. Sometimes patients are surprised to learn that a bowl of oatmeal with berries and flax contains substantially more fiber than many trendy “healthy” breakfasts marketed online.

Nutrition conversations often become overly reductionist: carbs versus protein, clean versus unhealthy, good versus bad. In reality, health is usually built through patterns, consistency, and dietary diversity rather than rigid restriction.

Psyllium: One of the Most Helpful Fiber Supplements

For many, getting the recommended 25-30 grams of fiber is challenging. So what then? When it comes to supplementation, psyllium husk is one of the most versatile and well-studied fiber options available.

Psyllium is considered a “normalizer,” meaning it can help both loose stools and constipation. How does it do both? Because psyllium absorbs water and forms a gel-like consistency:

• In loose stools, it can add form and bulk

• In constipation, it can help soften and move compacted stool along more effectively

This dual action makes it uniquely useful for many people with irregular bowel habits.

Psyllium also has research supporting benefits for:

• Cholesterol reduction

• Blood sugar regulation

• Satiety and fullness

• Overall bowel regularity

That said, fiber supplements should usually be introduced gradually and paired with adequate hydration. Jumping from a very low-fiber diet to large amounts of supplemental fiber overnight can worsen bloating or discomfort. And while supplements can be incredibly helpful, they should complement, not completely replace, fiber from whole foods whenever possible.

What Does a Fiber-Rich Diet Actually Look Like?

Fiber-rich eating does not need to look extreme or overly “healthy.” Often it is simply about layering plants, legumes, grains, nuts, and seeds into meals more consistently.

Breakfast

• Oatmeal with chia seeds, walnuts, and blueberries

• Whole grain toast with avocado and hemp seeds

• Greek yogurt with berries and flaxseed

Lunch

• Lentil soup with sourdough bread

• Taco salad with black beans, cabbage, salsa, and avocado

• Grain bowl with rice, roasted vegetables, and chickpeas

Dinner

• Pairing veggies and a grain with your protein

Snacks

• Apples with peanut butter

• Popcorn

• Trail mix

Notice that none of these meals require perfection or expensive “superfoods.” Many are simple combinations of foods people already enjoy.

The Goal Is Consistency, Not Perfection

Fiber is not glamorous, but it is foundational. A healthy digestive system relies on movement, microbial diversity, nourishment for the gut lining, and regular elimination. Fiber supports all of these processes simultaneously.

For many people, improving fiber intake does not require a dramatic diet overhaul. It may simply mean:

• Adding beans to meals more often

• Choosing whole grains more regularly

• Eating fruits and vegetables with more variety

• Buying produce seasonally or on sale

• Including seeds, nuts, and legumes consistently

• Using supplements like psyllium strategically when needed

The gut is an ecosystem. And like any ecosystem, it functions best when it is consistently nourished.

From a more traditional nourishment lens, beets are also supportive for bile flow and overall digestive motility, which is one of the reasons they’ve long been used in food traditions focused on liver and digestive support. And like many root vegetables, they’re grounding, sweet, and deeply satisfying. The one downside is the prep they take. I prefer to steam them in an instant pot, but roasting is great too. If that feels like too much, then get yourself some cooked and peeled Love Beets from the produce section.

Lately I’ve been using them in a few simple ways:

• Cooked beets with olive oil, salt, and a splash of balsamic, then tossed into salads with arugula and goat cheese. This is my favorite way to have them!

• Beet smoothies with berries, ginger, and citrus for something earthy but surprisingly balanced. My go to smoothie is typically a variation of beet, strawberry, and cocao.

• Beet hummus (blending roasted beets into a classic chickpea hummus for color, sweetness, and extra fiber)

So, if you haven’t given beets a try, then maybe this is just the push you need. Or maybe this is a reminder to pick up some beets next week!

And while those concerns often come from a thoughtful place, I also think they can get in the way. So let’s start here: you do not have to be perfect with sunscreen to be protected. What matters most is that you use it consistently, realistically, and in a way that fits your actual life.

Because a “less ideal” sunscreen that you’ll actually apply is far more protective than the “perfect” one sitting in your bag.

Why Sun Protection Still Matters

Skin cancer remains the most common cancer in the U.S., and much of that risk comes from UV exposure over time. The biggest concern isn’t just daily sun, moreso it is those intense, intermittent exposures: beach days, long afternoons on the water, or that first sunny weekend where we underestimate just how strong the sun is.

Research shows that just one blistering sunburn in childhood or adolescence can double the lifetime risk of developing melanoma. Five or more blistering burns, especially between ages 15 and 20, can increase melanoma risk by 80%. This damage is cumulative and often results in life-altering skin cancers. Protection against both UVA and UVB is an essential form of preventative medicine.

A More Realistic Approach to Sun Safety

Instead of striving for perfection, think in layers:

• Daily baseline protection (especially for the face)

• More intentional protection during long outdoor days

• Extra support like shade, hats, and clothing when possible

And yes, reapplying matters. But again, we’re aiming for better, not perfect.

Let’s Talk Sunscreen (Mineral vs. Chemical)

When you walk down the sunscreen aisle, you’ll typically see two categories: mineral and chemical. The difference comes down to how they protect your skin.

Mineral sunscreen (zinc oxide or titanium dioxide) act as a physical barrier

• Sits on top of the skin and reflects UV rays

• Often preferred for sensitive skin

• Tends to be thicker (though formulations have improved a lot)

Chemical sunscreen (ingredients like avobenzone, octinoxate, etc.) act as a sponge

• Absorbs UV rays and converts them into heat

• Usually lighter, easier to spread, and often less likely to have a whitecast

• Often comes in sprays or sheer lotions

One thing I see often in practice is patients feeling really stressed about choosing the “right” sunscreen, especially when it comes to concerns about endocrine disruptors and ingredient safety. And while it’s completely valid to be thoughtful about what you’re putting on your body, this is a place where we can gently zoom out.

What matters most, first and foremost, is sun protection. This means, if you will use it, then it is a great option for you. If you find it at all cumbersome, then you are less likely to use it, which puts you at risk for sunburns.

What I Personally Do

For my face, I use a tinted mineral sunscreen daily. It’s part of my routine, it works well with my skin, and it’s easy to stay consistent. There are so many options for these, ranging from pretty inexpensive to quite costly. This where we need to choose what makes sense for you and your skin. Personally, my skin does totally fine with CeraVe Tinted Mineral. I like that it is easy to find and pretty affordable.

For my body, especially in the summer, I use both mineral and chemical, depending on the situation. Because honestly, sometimes a spray sunscreen is what makes reapplication happen. And for me, that tradeoff is worth it for the added protection. For mineral sunscreen, my favorite is Blue Lizard, which comes as a cream, spray, and stick. This is also my preferred recommendation for babies, kids, and those with sensitive skin. As for chemical sunscreen, I usually buy a value pack of Neutrogena Beach Defense spray to keep in my various bags. I also always keep a .

Small Things That Make a Big Difference

1. Aim for SPF 30–50, broad-spectrum. Higher SPF numbers are not as important. Instead, try to reapply the 30-50 SPF every 2 hours or so.

2. SPF lip balm is a must to protect your lips, especially when out on the water!

3. UV protective clothing provides some of the best sun protection. On beach or lake days, I always have my UV long sleeve and hat to provide that extra protection.

4. We all know that midday sun is the strongest, so try to get shade when you can.

5. Kids can really struggle with sunscreen application. Some parents find the Solar Buddy to be a great option for making this easier. Also, the more covered up a child’s bathing suit can be, the less you will need to reapply.

Final Thought

Sun protection doesn’t need to feel rigid or overwhelming. It’s not about doing everything perfectly. It’s about building habits that actually stick.

Wear the sunscreen. Reapply when you can. Choose what works for your life.

And then go enjoy the sun 🌊

what I’ve been cooking

Every week I try to find some variety in our meals, and one meal I’ve been coming back to lately have been yogurt spiced chicken. I crave this nearly every week.

The recipe I use is from Molly Baz's Cook This Book, but I make it so much that I rarely follow the recipe anymore. I simple marinate chicken (breasts or thighs) in a mixture of yogurt, garlic, lemon, and spices (cumin, cinnamon, paprika, cayenne). You can cook the chicken any way you want to: grill, bake, air-fry, sauté. Then just slice it up to serve on a pita/naan with tzatziki, feta, and pickled onions if you feel fancy. Usually I pair this with some sort of cucumber salad. It’s easily my favorite meal of late!

a small thing I didn’t expect to love

I have become a big fan of Murdle.

Murdle is a puzzle book that I picked up earlier this year, and I have been loving it. I’ll do one either in the morning with coffee or in the evening when I want to wind down without scrolling. There’s something really satisfying about using your brain in a gentle, low-stakes way. It’s also just super fun, and I highly recommend it!

what I’ve been reading

It has been a stellar reading month for me. Every single book I have read this month has been 4-5 stars. Just this weekend, I finished Yesteryear, which just might be my favorite book of the year so far. The ending had me shocked!

As for audiobooks, I always love a book narrated by Julia Whelan. She narrated both The Night We Met and Into The Blue, and true to form, I loved them both. They are both what I call a “candy bar” book since they are addicting and so enjoyable.

what I’ve been listening to & watching

Earlier this year, I listened to an album by Mon Rovia and have loved it ever since. Then I heard his song with Josiah and the Bonnevilles while watching Shrinking, and immediately had it on repeat.

And honestly, everything in Shrinking is so good. It is also such a heartwarming show about real life, found family, and grief. I recommend it to everyone!

a small ritual I’ve been keeping

This month, I’ve really been leaning into a Sunday self-care reset, and it’s become something I genuinely look forward to.

It starts with a long shower, of course. I use a body scrub, something I never used to buy, but now feels like such a little luxury. Then I take my time doing all the small things that I usually rush through or skip: gua sha, red light therapy, face masks, teeth whitening strips, etc. Lately I’ve become obsessed with mandelic acid, which has totally transformed my skin texture and brightness.

It leaves Sunday night feeling like a soft reset before the week begins. Slower, more intentional, and honestly really lovely.

so long, april

April has felt like a reminder to enjoy the little things: morning light, fresh flowers on the counter, slower evenings. Much like the seeds that I’ve sown and sprouted, it is the perfect time to tend gently to what is growing before life speeds up again.

Mussels are filter feeders, meaning they draw in and filter plankton and nutrients directly from the water as they grow. They don’t require feed inputs like many other farmed proteins, which makes their environmental footprint remarkably low. In fact, mussel farming is often considered one of the most regenerative forms of aquaculture. Rising ocean temperatures, shifting salinity, and increasing acidification from climate change can all impact where mussels thrive and how stable those ecosystems remain over time. And, as we all know, the Gulf of Maine is particularly threatened by ocean acidification.

Nutritionally, mussels are rich in protein, omega-3 fatty acids, vitamin B12, iron, and selenium, making them one of those foods that feels both simple and deeply nourishing.

And they’re also incredibly easy to cook.

I recently made them for dinner and was reminded just how little effort they take for how much reward you get. A quick steam in a pot with garlic, shallot, and a splash of white wine (or beer, or stock if that’s what you have on hand), and they open in just a few minutes into something warm, briny, and comforting.

In Traditional Chinese Medicine, it’s the season of the liver, symbolizing movement, growth, and the gentle release of what’s been stagnant. In Ayurveda, it’s considered kapha season. This is when the heaviness and dampness of late winter begin to thaw and melt, often showing up as sluggish digestion or that “stuck” feeling. Across many Indigenous traditions, spring is a season of renewal guided by observing the land as it awakens. Even in Western Astrology, the spring equinox marks a shift into new beginnings and forward motion. Different languages, same idea: things are starting to move again.

And if you pay attention, you can usually feel this within yourself. A little more energy in the morning. A desire for fresher foods. The subtle urge to open windows, clear spaces, start something new, or finally let something go. Our bodies have this desire to mimic nature, reawakening and emerging.

Practically, this can be very simple:

• Adding bitter greens to your diet (arugula, dandelion greens, radicchio)

• Opening windows daily, even briefly, to shift air and light indoors

• Taking a short walk after dinner to support digestion and blood sugar, while also getting natural light exposure

• Doing a small “reset” of one space (a drawer, a shelf) instead of a full home overhaul

• Letting your mornings start a little earlier with the light, even by 10–15 minutes

Spring isn’t a detox. It’s a transition and a reminder to let go of anything that no longer serves you.

A Small Spring Herbal Spotlight

If there’s one herb that quietly defines spring, it’s nettle. Emerging early and abundantly, nettles have long been used in traditional herbalism as a gentle, nourishing tonic that is rich in minerals and supportive for that seasonal shift out of winter. This time of year, it’s one of the simplest ways to work with the season: a daily cup of nettle tea, nothing complicated, just steady support.

And for something a little more energetic, I always come back to flower essences in the spring, specifically crocus. It is the first flower to emerge in the spring, and as a flower essence it helps us release stuck energy and embrace transformation. There’s something about that sentiment that feels very aligned with early spring, not forced growth, but a quiet readiness to begin again.

I’ll link a few of my favorite nettle teas, along with a crocus essence I love, below.

• Aeracura Crocus Essence

• Traditional Medicinals Nettle Tea

• Mountain Rose Herbs Vita-Blend

• Mountain Rose Herbs Spring Care

Naturopathic care during this phase isn’t about replacing treatment. It’s about supporting your body through it.

Supporting the Body During Treatment

Each stage of fertility treatment has different physiological demands, and our approach to support evolves depending on where you are in the process.

If you are pursuing IUI, support may focus on ovulation and cycle timing, supporting sperm motility/morphology, and optimizing the uterine environment around insemination.

If you are preparing egg retrieval (an IVF cycle), we often shift toward supporting egg quality, and mitochondrial function. During these two weeks of ovarian stimulation your ovaries are in overdrive, doing all they can to grow into mature eggs, ideally leading to some amazing embryos. We can then pivot to recovery and mental health support after surgery while you await your results. This can be an agonizing week mentally as you await your fertilization report, then another few weeks if you did genetic testing.

If you are approaching an embryo transfer cycle, the focus becomes endometrial lining support and metabolic support to best support implantation. This can involve inflammatory and immune balance, blood sugar regulation, and nervous system support. This is also a great time to make sure our prenatal supports are on board for when the embryo implants and the fetus begins to develop.

If you are in a break between cycles or transfers, we step back to support rebuilding. This may involve rebuilding nutrient reserves, supporting blood sugar, reducing inflammation, and supporting this emotional and physical reset.

Across all stages, care is individualized. The goal is always to meet you where you are in the process and adjust support as your treatment plan and needs evolve.

A Note on Inflammation

There is growing discussion in reproductive medicine, including the upcoming book from reproductive endocrinologist, Dr. Natalie Crawford, around the role of inflammation in fertility outcomes. A clear example is endometriosis, which is now understood as an inflammatory condition. There is also increasing awareness of “silent endometriosis,” where inflammatory processes may be present even without classic symptoms, which reinforces how often inflammation can be present without obvious clinical signs.

This matters because inflammation does not always show up clearly on standard testing, yet it can still influence fertility. It also connects to the reality of treatment itself. IVF and fertility care are physically and emotionally demanding, and this stress response activates cortisol. Elevated cortisol can contribute to increased inflammation, which in turn can further disrupt cortisol levels, creating a cycle that can be hard to break.

This isn’t about attributing outcomes to stress, but about recognizing how interconnected the stress and inflammatory systems are, and why supporting both can be a meaningful part of care alongside medical treatment.

Why Integrative Support Matters

During IVF, your reproductive endocrinologist is doing everything they can medically to support you. The protocols, medications, and monitoring are designed to give you the best possible chance of success. My role is different because it’s specific to you, and that support doesn’t have to look one particular way.

I know what it feels like to be spending a significant amount on medications and treatment, and the idea of adding more (supplements, therapies, appointments) can feel overwhelming, or simply not feasible. That matters.

For some, adding in supportive care feels empowering.
For others, it adds stress or decision fatigue.

Maybe you need to simplify.
Maybe you need breaks between cycles, when pill fatigue is real and your body (and mind) need space.
Maybe the most supportive thing is doing less, not more.

All of those experiences are valid.

My goal is to help you identify what will make the most meaningful difference for you—not based on a perfect protocol, but based on your capacity, your needs, and where you are in the process.

A Personal Note

In my own experience, I’ve seen just how heart wrenching and demanding this process can be. I’ve spent my days playing phone tag between the fertility clinic, the pharmacy, and the insurance company, all while trying to maintain your work, family, life, etc. It truly is all encompassing, and you don’t understand that until you’ve lived it.

I also understand the complicated emotions that come with failed cycles and disappointment. I’ve done acupuncture and red light therapy, just to have a failed transfer. I’ve also done absolutely nothing additional, which led to a positive pregnancy test that ultimately ended in a chemical pregnancy. And more recently, I’ve moved through a more intensive phase of a medication-induced menopause paired with a heavy, self-prescribed supplement protocol.

There isn’t a single formula that guarantees an outcome. But there is value in feeling supported in a way that actually feels sustainable to you.

Closing Thoughts

Fertility care isn’t linear.

It moves through phases, each with its own needs, questions, and challenges. Whether you’re preparing to try, navigating uncertainty, or moving through treatment, support can look different at each stage.

But the goal remains the same:

To feel informed.
To feel supported.
And to feel like you’re not doing this alone.

More From Our Fertility Series

Beyond the hormone conversation, cabbage is just a deeply practical food: affordable, long-lasting, and full of fiber, vitamin C, and vitamin K. It’s the kind of vegetable that quietly does its job, supporting digestion and providing nutrition.

Lately I’ve been returning to it again and again in a few simple ways:

1. Egg roll in a bowl (a quick, filling, and nutrient dense weeknight dinner using ground pork or turkey)

2. Slaw in all its variations (classic coleslaw, cilantro-lime slaw to go with tacos, or an asian inspired slaw with carrot, green onion, ginger, sesame oil, etc). This is my staple side dish in the summer.

3. Soups and stews (like Molly Baz’s kielbasa-cabbage soup or Alison Roman’s dilly bean stew, both are favorites in my house)

4. Melted cabbage (a recent trend that involves slow-roasted cabbage with cream, parm, and garlic)

So let’s bring back the cabbage! Cauliflower had a turn to shine with buffalo cauliflower. Fried Brussels sprouts are a well loved appetizer. Now its cabbage’s turn. In all seriousness, I hope this provides you with a little weeknight meal inspiration!

This is the phase where many people start asking: what is wrong, and what do we actually do next?

The Timeline vs. Reality

Clinically, the general guidance is:

• 12 months of trying if under 35

• 6 months of trying if over 35 (or if there is a diagnosis of PCOS)

But in real life, people rarely feel neutral enough to wait for a cutoff, and that matters. Because fertility care is not just about whether conception is possible. It is also about whether there is a pattern worth understanding sooner.

Where to Start Looking (Before We Jump to “Treatment”)

This is the phase where we slow down and gather information. I consider this the time where we stop guessing, and start assessing more deeply.

These are some of the areas that are worth deeper understanding:

1. Cycle Function (not just cycle length)

We start by looking more closely at:

• Ovulation timing and reliability

• Luteal phase length

• Mid-cycle symptoms (or absence of them)

• Spotting patterns

• PMS severity or hormonal shifts

A “regular cycle” can still have underlying dysfunction. And irregular cycles often give us clearer clues earlier.

2. Hormonal Patterning

Depending on the picture, this may include:

• Thyroid function (TSH, free T4, antibodies if indicated)

• Sex hormones (estrogen, progesterone, FSH, LH, prolactin or testosterone if indicated)

• Ovarian reserve (AMH)

This is where we start moving from assumptions → physiology.

3. Semen Analysis (and why it matters early)

This is one of the most under-discussed parts of fertility evaluation.

Semen analysis gives us information about:

• Count

• Motility

• Morphology

And maybe most importantly, it reminds us that fertility is not just a “female workup”. In many cases, male factor is part of the picture, even when everything else looks normal.

4. Inflammation + Metabolic Context

This is where naturopathic care often expands the lens. We may start thinking about:

• Blood sugar regulation

• Gut health and nutrient absorption

• Chronic inflammation (sometimes silent)

• Autoimmune patterns

• Stress physiology and cortisol rhythm

Not because these are always the cause, but because they often influence the terrain.

Understanding the Bigger Picture

Fertility is often framed as a binary—working or not working—but the reality is more nuanced.

This is where we start to look at:

• Subtle hormonal imbalances

• Inflammation

• Gut health and nutrient absorption

• Stress and nervous system regulation

Not everything will show up clearly on standard labs. But patterns still exist.

When “Everything Looks Normal”, But It’s Not Working

This is one of the most frustrating outcomes for patients.

All labs normal.
Cycle “fine.”
Semen analysis normal.

And still, no pregnancy.

This is often the point where we pause and say: now that we’ve done a deeper assessment, we can move from general support to more targeted recommendations.

This is where care becomes more specific and individualized, such as:

• Timing intercourse with more precision based on ovulation patterns

• Supporting luteal phase function if there are subtle deficiencies

• Addressing cervical mucus quality and ovulatory signaling

• Supporting egg and sperm quality over time with targeted nutrients and lifestyle interventions

• Considering whether reproductive endocrinology input may add another layer of clarity or options

It doesn’t mean something is “wrong.” It means we now have enough information to be more intentional about what comes next and to tailor support rather than apply a broad approach.

When We Need to Talk About Next Steps

There are many cases where initial support like cycle tracking, lifestyle shifts, targeted nutrients, and foundational hormone work does move the needle. And when it does, we continue building on that progress.

But there are also times when, despite thoughtful, consistent effort, things are not shifting in the way we would expect. When that happens, it doesn’t mean we stop supporting you. It means we pause and widen the lens.

This is where we create space to ask: what else might be helpful here, and what does the next level of support look like for you?

That conversation can include:

• Reviewing what has and hasn’t changed with more targeted support

• Deciding whether further evaluation or reproductive endocrinology input makes sense

• Understanding what fertility treatments like IUI or IVF actually involve, without pressure or urgency

• Talking honestly about timing, readiness, and emotional capacity

• Exploring what resistance or hesitation might be present around assisted reproductive technology and honoring that as part of the process, not something to override

Because moving toward fertility treatment is not just a medical decision. It is an emotional one, too. For many people, there is grief in that transition. Sometimes resistance. Sometimes relief. Often both at the same time.

My role is not to push you in one direction, but to help you understand what is happening, what options exist, and what feels aligned for you so that if and when you do take that next step, it feels informed rather than rushed.

And if we’re not there yet, we keep working with what we have, together.

A Personal Note

This phase can feel especially destabilizing because it sits between two identities. You’re not “just trying casually” anymore, but you’re also not yet in treatment.

In my own experience, this was where the emotional weight really built. This is where grief slowly starts to drift in. Personally, I began to notice a quiet judgement of myself, wondering if I was overreacting or feeling the failed months too deeply. We weren’t diagnosed with “infertility” yet, but it still felt emotionally heavy at times.

What helped most was having someone who could say: “Let’s actually look at what’s going on here, together”. That shift from uncertainty alone to uncertainty supported is often a very meaningful change.

More From Our Fertility Series

Naturopathic Support During IUI & IVF (Coming Soon)

And it makes sense. This connection with the natural world really does calm our bodies and minds. Multiple studies have shown that something as simple as bird song benefits our mental health. In fact, a 2022 study in Scientific Reports found that hearing birds sing can lower perceived stress, anxiety, paranoia, and overall mood. It’s one of those findings that feels unsurprising almost: our nervous system seems to interpret birdsong as sign of safety and stability in the environment.

So tomorrow morning, before your phone comes out, pause for a moment at the window or on a walk and just listen. Even a few minutes of birdsong serves as a gentle cue to your nervous system that the day is starting, that you’re safe, and that your internal rhythms are right on track.

I must admit, I’ve become a bit of a bird person over the last five years in a way I didn’t expect. I keep binoculars by my window and have multiple feeders within view. We have daily visits from pine warblers, cardinals, nuthatches, tufted titmice, chickadees, finches, gray catbirds, and both downy and hairy woodpeckers moving through. Most mornings, I end up standing there longer than I mean to, coffee in hand, just listening. There’s something grounding about realizing how much life is happening just outside a single window. Before the screens and the noise, there is beauty in the rhythm, and return of the birds. And sometimes that’s enough to remind your body what morning is supposed to feel like.

In many ways, this is where the work begins.

The 3-Month Window

Both egg and sperm development occur over approximately three months. That means the choices, stressors, nourishment, and support during this time directly influence the quality of the egg and sperm when you begin trying.

Now, that can feel loaded, but this isn’t about perfection. It’s about creating a more supportive environment.

In naturopathic care, this often looks like:

• Supporting egg and sperm quality

• Reducing systemic inflammation

• Ensuring optimal thyroid and blood sugar levels

• Optimizing nutrient status

• Regulating the menstrual cycle

• Supporting sleep and stress resilience

In a way, it is somewhat a time of bringing awareness to your body and your health, so that we can start optimizing where we can. Even small shifts here can have a meaningful impact.

Cycle Awareness & Hormonal Rhythm

For those with a menstrual cycle, this is also a time to start paying attention.

Are your cycles regular?
Is ovulation clear and consistent?
Is your luteal phase long and strong?
Are there signs of underlying imbalance, like painful periods, spotting, long or short cycles?

It is during this time where we are looking for patterns. The menstrual cycle is one of the most useful windows into overall hormonal health.

What About Supplements?

This is often one of the first questions. While individual recommendations vary, preconception support typically includes:

• A high-quality prenatal vitamin

• Choline for fetal brain development

• Omega-3 fatty acids (DHA)

• Vitamin D, depending on levels

• Targeted nutrients based on individual needs (iron, B12, iodine, etc.)

This is also a time to begin thinking ahead so that we can build a foundation that supports not just conception, but early fetal development. It is often a big surprise when we find out that our first prenatal appointment isn’t until 8-12 weeks!

The Everyday Questions

This phase also brings up a lot of very real, very human questions:

• Can I still drink coffee?
  In most cases, yes. A cup or two a day is totally fine.

• What about alcohol?
  Many people choose to reduce or eliminate alcohol in this window, especially closer to actively trying.

• Do I need to change how I eat?
  Not drastically, but focusing on whole, nutrient-dense foods, adequate protein, and blood sugar balance can go a long way.

There is a lot of noise in this space. My goal is always to help patients find a version of “supportive” that is also sustainable.

A Personal Note on My Experience

This phase can feel full of anticipation. Sometimes it feels like excitement, sometimes uncertainty.

In my own experience, this was a time of both hope and quiet preparation. And one of the most grounding parts of that process was having providers who understood that this stage matters. We’ve all heard others talk about the stereotypical “come back if you have trouble conceiving”, but this experience does happen to many people, which can feel a touch dismissive.

Your excitement, anticipation, and anxiety matter. This is time where you deserve to feel empowered and prepared for the possibilities of growing your family.

More From Our Fertility Series - Coming Soon

Navigating The First Year of Trying When It’s Not Happening

Naturopathic Support During IUI & IVF

The diagnosis of Irritable Bowel Syndrome (IBS) is often the label we give when disease has been ruled out, but that label doesn’t explain why the symptoms are happening. It also doesn’t give patients a clear path forward in treatment. In the naturopathic and functional medicine world, our goal is to take a multifaceted approach so you do not have to live with these symptoms forever.

Digestive Dysfunction 101: What Does It Really Look Like?

When someone talks about IBS, they’re usually describing a pattern of symptoms that includes:

• Persistent diarrhea, constipation, or alternation between both

• Abdominal discomfort or pain

• Bloating and gas

• Urgency or incomplete emptying

You might have IBS-D (predominant diarrhea), IBS-C (predominant constipation), or IBS-M (mixed). But these categories are still just patterns, not root causes. Digestive dysfunction often reflects how well the system is working. It is rarely “just stress,” and more often is the “perfect storm” that leads to symptoms. These symptoms are the sign that your system needs support.

The Gut Doesn’t Work Alone: The Gut–Brain Connection

Your digestive system is in constant dialogue with your nervous system through the vagus nerve. This is the main conduit of the parasympathetic nervous system, which is where we get the term “rest and digest”. This vagus nerve serves as a two-way communication highway between your brain and your gut.

When your nervous system is calm and in balance:

• Your stomach produces acid and enzymes at the right time

• Food moves through the intestines with coordinated rhythm

• Sensations from the gut are interpreted accurately

But when your nervous system is in a heightened state, in a chronic fight or flight, that communication becomes disrupted. Often this is from stress, overwhelm, anxiety, or long periods of burnout. The result can be:

• Faster transit time → diarrhea

• Slower motility → constipation

• Heightened sensitivity → more pain and urgency

• Altered microbiome communication

This gut-brain axis means your emotions, stress load, sleep, and nervous system literally affect how your gut works. It also means that supporting your nervous system is foundational.

Leaky Gut: What It Is and Why It Matters

You might have heard the term “leaky gut”, which is basically increased intestinal permeability. Ideally, the lining of your small intestine is meant to let nutrients pass through while keeping larger particles and microbes contained. But when this barrier is disrupted, the cellular barrier becomes “leaky”, allowing larger molecules to cross into the bloodstream and trigger immune activation and inflammation.

This can contribute to:

• Food sensitivities

• Systemic inflammation

• Skin issues

• Fatigue and mood symptoms

• Ongoing digestive dysfunction

Leaky gut is not a diagnosis in itself, but it’s often a piece of the puzzle for people with chronic IBS symptoms. It arises from a combination of:

• Stress and nervous system dysregulation

• Microbiome imbalance

• Prior infections or immune challenges

• Inflammatory diet patterns

Healing the barrier is a key component because it provides the environment needed for the gut to do its job.

Why Restricting Food Isn’t Always the Answer

If you’ve tried every elimination diet under the sun (low-FODMAP, gluten-free, dairy-free, nightshade-free, etc and you still struggle, you’re not alone. These short term food strategies can help calm symptoms, but long-term restriction often narrows your diet and increases fear around eating. But food diversity is important!

Our goal is resilience, not restriction.

A resilient gut can:

• Process a wider array of foods without reaction

• Communicate more effectively with the nervous system

• Maintain balanced motility

• Keep the barrier intact

Short-term tools can help you get out of a flare, but long-term digestive health comes from restoring function and capacity.

A Functional Framework for Supporting Digestive Health

There is no one-size-fits-all approach, but for many people with chronic diarrhea, constipation, or IBS patterns, care includes:

1. Support the Nervous System

2. Assess Motility and Microbial Balance

3. Restore the Gut Lining

4. Rebuild Food Tolerance

5. Identify Underlying Contributors

Sometimes we can take a symptoms based approach, and other times, testing the microbiome and digestive health markers can be very useful. In my practice, I often use GI-Map for adults and Tiny Health with children.

Moving From “Just IBS” to Lasting Change

Many patients I see have heard, “Your tests are normal,” or “It’s just IBS.” Functional digestive dysfunction, including diarrhea, constipation, and unpredictable symptoms, is often labeled instead of understood. But normal tests don’t mean normal function.

There is a way forward that doesn’t rely on endless restriction, temporary fixes, or managing symptoms.

When we support the nervous system, nourish the gut lining, balance microbial communities, and build resilience rather than restriction, people finally start to feel like themselves again.

For many couples, fertility care becomes not just a medical process, but an emotional one. And that emotional landscape matters. It shapes how you communicate with one another, how you make decisions together, and how you show up for both your own needs and your partner’s.

Phase 1: Hope and Possibility

Earlier phases of trying to conceive often come with a sense of curiosity and possibility. There’s excitement about what’s ahead. Dreams of future conversations, imagined baby names, or simply the softness of what might be. That excitement is real, and it deserves space and acknowledgment.

Yet even in this hopeful beginning, questions naturally arise.
What are ovulation predictor kits?
What tests might matter?
Are my cycles truly “optimized”?

Those questions are not just clinical. They are personal. Unfortunately, that leaves many of us relying on Dr. Google or Dr. TikTok to answer these questions. When working with couples in this phase of their fertility journey it is very important to discuss testing and timelines, as well as cycle regularity and foundational wellness so that we can assess where we can best support the body.

Phase Two: Confusion, Disappointment, and the Unexpected Plateau

When conception doesn’t unfold on the timeline you expected, it can feel confusing and disappointing. You may start wondering why this isn’t working yet, or questioning if you’re missing something. You might grapple with uncertainty month after month, and that emotional weight is significant.

Adding to that is the reality that sometimes you have to explain your experience over and over again. Your providers may be hesitant to run some labs, or maybe you are struggling to get in. That can add a layer of frustration to the mix.

It is very important that patients know what to expect with timelines when it comes to trying to conceive naturally and when to start considering additional fertility treatments.

Phase 3: Treatment Overwhelm and the Emotional Landscape

For couples who are considering or currently moving through fertility treatments, the complexity often increases. Treatment protocols, timing, labs, medications, and decisions about when to move forward or when to pause all become part of the narrative.

And it is not just the physical aspects. It is the emotional energy that comes with planning, waiting, adjusting expectations, and showing up for one another in tender moments. This is where partnership truly matters because often from here on forward, it is very one-sided when it comes to fertility treatments.

In our work together, we will focus on what your body needs during the current stage that you are in. Sometimes that means prepping for egg retrieval, but other times that may mean discussing emotional support options.

Why Couples Fertility Support Can Be So Meaningful

I offer couples fertility support because this path is rarely walked in isolation. And I offer it not just as a clinician, but as someone who has navigated infertility and fertility treatments myself. I know the science, I know the labs, and I know the protocols. I also know the emotional rhythm that accompanies them.

Couples visits create intentional space to:

• Explore both partners’ health histories and lab concerns

• Understand cycle timing and hormonal patterns together

• Clarify options without pressure and with curiosity

• Talk openly about fears, hopes, and next steps

• Build a shared plan that reflects your timeline and values

Fertility care should not feel rushed, fragmented, or overwhelming. It should feel informed and supported. I often joke that we need fertility doulas because it is so much to take on all on your own. Our women’s health and fertility clinics are great at what they do, but sometimes we need something a bit more personal as well.

In This Together: A Couples Fertility Package

For this year’s New Year special, I am offering the In This Together: Couples Fertility Package, designed to support partners wherever they are in their fertility journey. This includes early intention, ongoing challenges, and deeper treatment navigation.

This package includes:

• A 90 minute initial couples co-visit

• A 6 week follow up couples co-visit

• A guided fertility plan tailored to both partners, which may include labs, supplementation, etc.

Available through February 14
Package rate: $525 (value $600)

Fertility, like love, is not always linear. But when you have space to talk openly, to understand your body, and to plan together with guidance, the journey feels more manageable, less lonely, and more grounded in care.

Over time, I’ve built my own toolkit that help me get through this season with a little more grace and a lot more self-preservation. These have become my holy grail practices, the ones I return to often, but especially during the holidays.

1. Acknowledge That It’s Hard

You don’t have to pretend. Infertility and IVF are draining in every way — emotionally, physically, financially. And the holidays have a way of amplifying the ache. Simply naming that truth is an act of self-compassion. You don’t owe anyone explanations or fake smiles.

2. Protect Your Energy and Brick Your Phone

If a gathering or event feels too heavy, you can say no. If you need to leave early, do it. Protecting your peace matters more than keeping up appearances.

If you do show up, it helps to have a few ready responses for the inevitable questions:

“We’re taking things one day at a time.”

Short, polite, and final.

And one more essential boundary: your phone. Social media becomes a minefield this time of year. Even when you’re happy for others, those pregnancy announcements, matching pajamas, and baby-first-Christmas posts can sting. I’ve learned to “brick” my phone. You can buy an actual “brick” device or you can delete apps, set time limits, or leave it in another room. The quiet that follows can feel like a deep breath you didn’t know you needed. I have started to do this most weekends.

3. Move Your Body and Seek the Light

This one is non-negotiable for me. The connection between mental health, movement, and sunlight is real.
A few minutes of morning light helps regulate mood and sleep. Gentle exercise releases the anxious energy that builds up during cycles, waiting periods, and the general emotional heaviness of the season. Even ten minutes is something!

If you’re struggling to get through the days, consider medication if you need it. There’s no shame in that. You deserve to feel better. You deserve support.

4. Lean Into Hobbies and Creativity

Keeping your hands busy keeps your mind quieter. When emotions spiral, creativity grounds me, whether it is baking, making, crafting, organizing, or anything tactile. In the time I’ve been experiencing infertility I have leaned heavily into baking, knitting, and newly needle felting. There’s something healing about creating when so much feels out of your control. It doesn’t fix the pain, but it gives it somewhere to go.

5. Build Couple Traditions

Instead of focusing on what’s missing, we create small rituals that celebrate what we do have. Every year we swap ornaments that represent something from the past twelve months. We make wreaths, gather winterberries, and string dried orange garlands. Most years we make the drive to Boothbay to look at Gardens Aglow.

These simple rituals have become anchors. They remind us that this time still holds meaning, even in the waiting.

6. Embrace the Art of Wintering

Leaning into wintering has been one of the most healing shifts for me. The concept drawn from both nature and Katherine May’s beautiful book is about accepting that this season of life is slower, quieter, and meant for rest.

Instead of pushing against it, I try to honor it. Winter invites us to go inward, to pause, to recover. It reminds us that not all seasons are meant for growth. Some are for gathering strength beneath the surface. When I can settle into that mindset, I start to see beauty again in the season: the candlelight, the stillness, the earlier bed times, the chance to just be.

Making Space for Hope and Heartbreak

The holidays can hold moments of warmth and gratitude, alongside deep sadness for what’s missing. You don’t have to choose one or the other. Both can exist together.

Some days you might find yourself laughing, decorating, and enjoying pieces of the season, only to then cry quietly in the dark. That’s okay. Both are true, and both are allowed.

This year, I’m trying to hold space for it all. To move slowly. To let things be simple. To rest when I need to, and to stop fighting the quiet that winter brings. I’m choosing to make room for both hope and heartbreak. And I hope that you, wherever you are in this journey, find that too.

As inflation has been on the rise, I was quick to buy my $5 flea market bread machine because I wanted to feel some sense of control. We all see store prices creeping up with $4 for Pepperidge Farm, $6+ for Dave’s Killer Bread, or $3 for a baguette. With a bread machine we can make these for much cheaper, which is empowering! Plus, a bread machine is easy! I love making sourdough, but sometimes it’s just nice to set it and forget it.

While I personally don’t eat much bread, whenever I do, it is often a bread machine loaf. Having soup and grilled cheese? Make a bread machine loaf. Need a french loaf to go with your dinner? Make a bread machine loaf. Want pizza later tonight? Make dough in the bread machine. Most often, all you need is basic pantry ingredients like flour, salt, instant yeast, and butter/oil.

So keep your eye out at Goodwill, garage sales, or Facebook Marketplace for your own bread machine. It might just become your favorite $5 find too. At its heart, this is what I mean when I talk about a simple, sustainable, and supportive approach to health. We don’t need to be perfect. Small, realistic shifts can make a meaningful difference, and our financial health is just as important as our physical and emotional well-being.

Here are some of my favorite recipes and resources for using a bread machine:

• Bread Dad’s French Bread Recipe

• Bread Dad’s Honey Wheat Recipe

• King Arthur’s Easy Sandwich Bread

• Kaelah’s Challah and Babka Dough Recipe

Ultimately, the goal is not to “cure” endometriosis, but to slow progression, reduce inflammation, and strengthen the body’s resilience before or after interventions. By tending to the body’s environment, it’s often possible to ease symptoms, stabilize flares, and support long-term balance.

My work is often guided by four key pillars: inflammation, hormone metabolism, the microbiome, and immune regulation. Each connects to the others, which is why it is crucial to take this multifaceted approach. To add on to this, we can never leave out the importance of supporting stress and mental health whenever there is a chronic pain condition.

Reducing Inflammation

Endometriosis is driven by inflammation. Immune cells around endometrial lesions release cytokines and prostaglandins that create pain, fatigue, and tissue irritation. Over time, this chronic inflammation reinforces itself, feeding a cycle of immune activation and oxidative stress.

Addressing inflammation isn’t just about pain management. It’s about shifting the body out of a chronic alarmed state. When inflammatory pathways quiet down, the body can focus on repair, circulation, and hormone balance instead of being in a state of constant defense.

Optimizing Hormone Metabolism

Endometriosis is hormonally responsive, especially to estrogen, which is why birth control is a common recommendation. The way the body metabolizes, detoxifies, and clears hormones has a profound influence on how sex hormones impact symptoms.

When estrogen metabolism becomes inefficient, more pro-inflammatory or proliferative metabolites can accumulate. This often amplifies tissue growth and pain sensitivity. At the same time, stress, nutrient status, and liver function all influence this process. Supporting healthy hormone metabolism means helping the body use and eliminate hormones effectively by ensuring they move through balanced pathways.

This pillar is about creating hormonal harmony, rather than focusing solely on suppression or dominance.

Supporting The Microbiome and Estrobolome

Emerging research has shown strong links between gut health and endometriosis. The gut microbiome influences estrogen metabolism through what’s known as the estrobolome, which is a collection of bacteria that help regulate how estrogens are processed and recirculated.

When the microbiome is imbalanced (a state known as dysbiosis), or when the gut barrier is compromised, inflammatory molecules can leak into circulation, amplifying systemic immune activation. Many individuals with endometriosis also experience digestive symptoms such as bloating, constipation, or sensitivity to certain foods.

By supporting the microbiome and gut integrity, we aim to reduce inflammatory signaling, promote hormone balance, and restore immune tolerance.

Addressing Autoimmune and Immune Dysregulation

Although endometriosis is not classified as an autoimmune disease, it shares many features with one. The immune system behaves abnormally, both overactive and under-responsive. It generates inflammatory responses against misplaced endometrial tissue, yet fails to effectively clear it. This dysregulation may be part of why endometrial lesions can persist and spread.

Autoimmune tendencies can also overlap with endometriosis: thyroid autoimmunity, inflammatory bowel conditions, or other systemic immune imbalances are common. Recognizing this interplay helps us approach care with nuance. The goal is not to suppress the immune system, but to support appropriate defense while calming overactivation.

Understanding the immune component also reframes endometriosis as more than a hormonal disorder. It’s an immune-endocrine condition, and supporting immune balance can influence how symptoms unfold over time.

Putting It All Together

When we view endometriosis through these interconnected systems (inflammatory, hormonal, microbial, and immune) it becomes clearer why a whole-body approach matters. Each pillar influences the others: inflammation affects hormone metabolism, the microbiome affects immune signaling, and stress touches them all.

Adjunctive care works within this web to create conditions that favor balance and repair. Whether before or after laparoscopy, during active symptom management, or between flares, our role is to support what the body can do: reduce reactivity, restore rhythm, and rebuild resilience.

Our bodies and minds are wired to breathe easier offline.

I felt this recently when I spent an afternoon at the park with no phone. Just a book, some knitting, and a game of cribbage. Time slowed. My body relaxed. I noticed the sway of the trees and the way late-summer light softened around me. These quiet hours were simple, but restorative. Of course, stepping away from screens isn’t always easy. That’s where little supports come in.

None of these are perfect solutions, but each gives us a nudge toward what really matters: reclaiming our time, our attention, and the small analog moments that nourish us.

The Brick Device

There’s a device gaining traction called Brick, which physically locks your phone apps to keep you off social media. If you’ve tried (and failed, like me) to use app limits on your phone, then this could be a great option. With Brick, you can’t add 5 minutes or ignore the limit notification. To “brick” and “unbrick” your phone, you need to use the actual device. One way I am using this is to brick my phone at 8:30 pm. Then, if I want to scroll social media in bed, then I have to get up and find the brick device in my kitchen. It creates just enough resistance to change our patterns.

Focus, Friend App

The app Focus, Friend offers a gentler approach: a tiny critter knits while you stay off your phone, and drops its needles the moment you pick your phone back up. So every scroll you take, your poor critter is unable to knit their sweater.

Analog Afternoon

The irony of the analog afternoon is that I first stumped upon it through social media. Oh well! The idea of the analog afternoon is to intentionally step away from your phone and enjoy analog activities. The creator, Siece Campbell, mentions keeping an “analog bag” with crosswords, watercolor, a camera, knitting, a book, etc so that when you are out and about you can do something with your hands instead of on your phone.