Full Capacity Living... Electrolytes—minerals like sodium, potassium, magnesium, and chloride—help regulate fluid balance, nerve signaling, and muscle contraction. They can be incredibly supportive in certain situations, but they’re not something everyone needs every day. Below is a simple way to think about when they can help and when to step back. Disclaimer - you should always check with your doctor about your personal tolerance for this given issues with high blood pressure, kidney...
7 days ago • 3 min read
Full Capacity Living... This morning I was sitting nearby while my husband had a virtual appointment about his shoulder pain. I half-listened while doing other things — until I realized he wasn’t just answering questions. He was connecting. He does this so well. He values deeper conversations not just surface news, weather and sports and for that I very much appreciate him. At the end of the call, he paused and told the provider how much he appreciated the time he had taken. He said, “I can...
14 days ago • 2 min read
Full Capacity Living... This started with a conversation about stale air with my niece... And the potential for mold in our homes. About how tightly we seal our homes all winter — insulation, weather stripping, closed windows for months — and what that means for the air we’re breathing every day. That curiosity led me to research a Nordic practice. In Sweden it’s called vädra, and in Germany Stosslüften, or “shock ventilation.” Even in the middle of winter, they open doors and windows on...
21 days ago • 1 min read
Full Capacity Living... Best of friends hiking Cathedral Rock, Sedona AZ Cathedral Rock hike, Sedona AZ We often think health is about discipline. What we eat. How we move. When we sleep. But one of the strongest predictors of long-term health outcomes isn’t found in a supplement cabinet or workout plan. It’s connection. Research continues to show that social connection significantly impacts longevity, cardiovascular health, immune function, and mental wellbeing. Chronic loneliness has been...
28 days ago • 1 min read
Full Capacity Living... Organic cotton clothing by Pact Hi friends, We talk a lot about what we put into our bodies — food, supplements, hydration, sleep — but there’s another daily exposure that often gets overlooked: What touches your skin. Your skin is not a barrier; it’s an active, intelligent organ. What we wear sits against it for hours at a time, day after day. Fabrics matter more than most of us realize. Many conventional clothing materials are made from synthetic fibers like...
about 1 month ago • 2 min read
Full Capacity Living... A client said something today that stopped me in my tracks: “Exercise is not going to be in our conversation. I get tired when I work out… and then I beat myself up because I still have so much to do.” And yet—this same woman runs around with her grandkids, gardens, cooks, cleans, carries heavy things, dances, and stays on her feet most of the day. Here’s the part we often miss: That is movement. That is exercise. Research from psychologist Ellen Langer showed this...
about 1 month ago • 1 min read
Full Capacity Living... Hormones are having a moment.And yes—when done the right way, they can be incredibly supportive.But here’s the piece that often gets skippedHave we addressed lifestyle first?Because cortisol (hello stress hormone) doesn’t play nicely with estrogen, progesterone, or testosterone (men and women alike in the testosterone conversation). Chronically elevated cortisol can steal from our hormone reserves and turn peri-menopause and menopause into more of a cliff drop than a...
about 1 month ago • 1 min read
Full Capacity Living... Who doesn't love a warm winter salad? Here is a recipe inspired by one of my favorite blogs www.minimalistbaker.com. Whenever I need a trusted source for simple, nourishing meals—think 10 ingredients or fewer, one bowl, or 30 minutes from start to finish—this is who I turn to every time. One of my tweaks to this recipe is lightly steaming the kale first. It’s easier to digest and helps reduce naturally occurring goitrogens, which can interfere with iodine...
about 2 months ago • 2 min read
Full Capacity Living... You’re capable, responsible, and used to holding a lot. And yet, somewhere along the way, your energy became inconsistent, fragile, or harder to access—despite “doing all the right things.” You find yourself getting sick more often than others. You don't have the energy you used to but there's no obvious reason. This small-group experience is designed for women who are high-functioning on the outside but feel under-resourced on the inside. Together, we’ll address the...
about 2 months ago • 1 min read