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Functional Medicine Nutritionist, and Physician’s Assistant. I educate and empower people who feel hopeless with the current medical model so they can be the driver on their hero’s journey toward health and healing.
While working as a Physician’s Assistant for the past 11 years, I have seen the healthcare crisis firsthand. Patients are getting sicker and sicker, and no one has the time, energy, or resources to help. Until now, that is. A huge gap exists in our current healthcare model, and I’m here to fill it.
If you’re sick and tired of being sick and tired, or frustrated because it seems like no one is listening, or not seeing the improvements in your health you’d hoped for – then you’re in the right place.
I help people who feel lost and don’t know if they’ll ever get better. I help people who’ve been everywhere and tried everything.
Like myself and hundreds of my clients, I help people reclaim their life back.
Your beta test questions… ANSWERED (1 day left!) 👏🏻👏🏻 If you’re anything like I was, you’re probably a little wary of trying new things because everything you’ve tried up until this point hasn’t worked. Trust me, I get it. I’ve been there. Given that the opportunity to chat with me about becoming a beta tester ends tomorrow, I wanted to answer some of the common questions I’ve been getting. Or you can click the link below to book a call with me and we can chat about your questions together😀 Q: Is this for people with burnout? Yes. The Burnout Recovery System is specifically designed for moms who suffer from chronic fatigue, stress and overwhelm. The program fully supports you to heal the root causes that are responsible for your burnout. That’s how it’s different. No more band-aid solutions. We’ll dig into this more on our call together. Q: How much time will the call take? About 45 minutes. I have a strict assessment that I go through so that I can provide you with the support and guidance you want and need. Q: What is required of me as a beta tester? That's a great question! The Burnout Recovery System is brand new and I want to make sure that you are getting the best possible results in the shortest amount of time which is why I’ve opened up 5 beta test spots at a discounted fee. You will have full access to the program (and all of the support elements) and at a different time during the program, I’ll ask for your honest feedback. Your honest feedback is really important to me because I’m on a mission to help busy, stressed-out moms overcome their burnout. And given that there will only be 5 beta testers, you’ll get my undivided attention. It’s a win-win! Q: How long do I have to apply to become a beta tester? The deadline is tomorrow! I’m itching to get started and I’m sure you're itching to get relief. So click the link in my bio and let’s chat! 👇🏻 I can't wait to support you! 😘
🎉🎉 I’ve been excitedly waiting for this day and now it’s here and I’m sharing all of the details with you… Ever since I was able to get rid of my debilitating exhaustion, chronic anxiety, and hormonal imbalances without adding more stress to my already maxed-out plate I’ve been committed to making sure that burnout mommas don’t have to go through the same struggle. That’s why I’ve spent the last couple of months creating my brand NEW program called The Burnout Recovery System. This program is for busy, stressed-out moms who want the energy and peace of mind to enjoy life. And I’m looking for 5 beta testers to test it out! 👏🏻👏🏻👏🏻 I’ve done everything I can to make sure that The Burnout Recovery System walks you through everything you need to get rid of your exhaustion, stress, and mom guilt, including why fad diets, expensive supplements, or various specialists haven’t worked before. I’ve opened up just 5 spots for beta testers to go through the program's limited-time discount because I can honestly say that there really isn’t anything else available to support overwhelmed, exhausted moms in a way that doesn’t cause more stress or confusion. Click the link below to schedule your free call! 👇🏻 … So that you and I can chat to see if you’re a good fit. You’ve likely tried a whole bunch of ‘things’ that have barely worked. And the truth is that takes a toll -- personally, emotionally, and on your body. So if you’re ready to finally put an end to your chronic stress and exhaustion without spending lots of time, money, and energy on things that don’t work then I’d love to have you as one of my beta testers. There are only 5 spots. The discount is a one-time-only opportunity and is being offered as part of the beta test. If you’re curious and would like to know more, click the link below and schedule a time to chat. I can’t wait to help you! 😘❤️
‼️URGENT: 3 days left to register for my FREE Masterclass “How to Radically Reduce Your Burnout Symptoms: The 3 Little Known Strategies That Work When Nothing Else Does.” It’s a new year, so it’s the perfect time to prioritize your health and happiness. Let me ask you: Do you want to wake up 1-year from now feeling tired, frustrated, sad, and flooded with mom guilt that you’re STILL missing out on life? 🤔🤔 If you’ve been wanting to break free from chronic stress and exhaustion but don’t know where to start, or maybe you’ve been everywhere and tried everything - then this class is for you. 👏🏻👏🏻 Imagine being able to skip over all of the googling, trial, and error, and just do what works. I know when I learned the steps that I’m going to share it changed my life, it’s certainly changed my client’s lives and I know it can change yours too. 😘 See the link in the comment to register today! Seats are filling up and I can’t wait to see you there! 👇🏻
If you’ve tried and failed time and time again to get your exhaustion and chronic stress on track and to STAY on track… you may be feeling a bit frustrated, to say the least. I get it. It’s a really scary, raw, vulnerable position to be in… You just want to prove to the world (and yourself) that you can succeed. You’re ready to go all in… But you notice doubt trickling in. “Can I feel energized, confident, and present?” “It seems like a lot of time, time I don’t have.” “Where do I even begin?” There’s something you have to remember: It’s so important to have a positive support system that holds you accountable. The #1 action step you can take to set yourself up for success is to build a solid support system around you and your goals so you can have the accountability you need to create lasting change. And just so you know, you have ME in your corner now 😉 This is why I want to personally invite you to a free masterclass with me, so you can break free of your limiting beliefs and fears (no time, finances are tight, or you’ve been everywhere and tried everything), and truly create the life you dream of! In this free web class, you’ll discover: 🧘🏼♀️ The possible reasons why cleaning up your diet, meditating, or taking dozens of fancy supplements haven’t worked for you ✨ A simple way to have the type of energy you had pre-kids, without having to empty your bank account or add more to your plate 🥰 The secret sauce to becoming the confident, energetic mom, partner, and friend you desire to be 👏🏻Did you know that gentle exercise that feels good is best? This means that your CrossFit obsession, endurance running, or intense cardio or weight-lifting sessions could be causing more harm than good. 🎉 Plus a whole lot more… Comment below and I’ll DM you the link to sign-up! There are a limited number of spots available, so be sure to secure yours today!
Dealing with burnout is exhausting… It can be really hard to even know where to begin… I get it… I’ve seen this over and over again… Successful, smart moms who are… -Exhausted -Experiencing weight loss resistance - Suffering from brain fog - Anxious or irritable - Dealing with messed up hormones - Feel guilty because they can’t show up as the mom and partner they hoped to be The good news is...there IS a way forward… I’ve just opened registration for my FREE webclass, ‘How to Radically Reduce Your Burnout Symptoms: The 3 Little-Known Strategies That Work When Nothing Else Does’ where I’ll show you how to STOP feeling chronically exhausted and put an end to the mom guilt so you can finally feel like yourself again and have the energy and peace of mind to enjoy your life. It’s free to join. If you’d like to reserve your seat, comment below and I’ll send you a DM with the info :)
Before I finally overcame my burnout, life was chaotic. I was working 12-hour shifts, commuting 1 hour each way, 3 kids 4 and under at home, and I was running a family travel blog. It was a chore to get through the day without a nap. Let alone be present with kids or feel like an active participant in the family. I felt guilty. So I kept going. But all that did was delay my healing and make me crash even harder. Until one day, I decided that if no doctor or specialist could help me with my chronic fatigue and anxiety, then I would. I was sick of staying where I was and not moving forward! Old thinking only led to the same poor results which affected my mental health, energy levels, and overall happiness. The major problem holding me back was that I didn’t take a minute to look at allll the stressors in my life and how they were negatively impacting my health. Such a relief! All I had to do was identify, then tackle each stressor, one at a time. And even when I felt frustrated... I could follow through because the process of identifying my stressors was eye-opening. Once I made a list of the negative influences on my health it was very easy to see why I was experiencing such profound fatigue. And after 3-months of a massive stressor clean-up, I finally started feeling like myself again. This is the one major problem I see smart, ambitious moms struggle with. So I understand where you’re coming from. And all it takes is knowing what's helping you and what’s harming you so you can hit the problem at the heart! I’ve got some spots left in my FREE Masterclass, “How to Radically Reduce Your Burnout Symptoms: The 3 Little Known Strategies That Work When Nothing Else Does”. And I bet we can uncover your exact roadblocks, so you don’t have to go through the long painful time-wasting journey as I did. Click the link in my bio to register and let’s get to the roots of your problem so that you can finally start feeling better! ❤️❤️❤️
Before I finally overcame my burnout, life was chaotic. I was working 12-hour shifts, commuting 1 hour each way, 3 kids 4 and under at home, and I was running a family travel blog. It was a chore to get through the day without a nap. Let alone be present with kids or feel like an active participant in the family. I felt guilty. So I kept going. But all that did was delay my healing and make me crash even harder. Until one day, I decided that if no doctor or specialist could help me with my chronic fatigue and anxiety, then I would. I was sick of staying where I was and not moving forward! Old thinking only led to the same poor results which affected my mental health, energy levels, and overall happiness. The major problem holding me back was that I didn’t take a minute to look at allll the stressors in my life and how they were negatively impacting my health. Such a relief! All I had to do was identify, then tackle each stressor, one at a time. And even when I felt frustrated... I could follow through because the process of identifying my stressors was eye-opening. Once I made a list of the negative influences on my health it was very easy to see why I was experiencing such profound fatigue. And after 3-months of a massive stressor clean-up, I finally started feeling like myself again. This is the one major problem I see smart, ambitious moms struggle with. So I understand where you’re coming from. And all it takes is knowing what's helping you and what’s harming you so you can hit the problem at the heart! I’ve got some spots left in my FREE Masterclass, “How to Radically Reduce Your Burnout Symptoms: The 3 Little Known Strategies That Work When Nothing Else Does”. And I bet we can uncover your exact roadblocks, so you don’t have to go through the long painful time-wasting journey as I did. Click the link in the comments to register and let’s get to the roots of your problem so that you can finally start feeling better! ❤️❤️❤️
148 - Improving Anxiety For Better Sleep With Stephanie Graves Stephanie is a Physician's Assistant and Functional Medicine Nutritionist. She specialises in helping high-performing women with anxiety, chronic stress, and burnout reclaim their lives back. Frustrated with the current medical model, she took her health into her own hands and embarked on a relentless quest to find the solutions. And with her successes, she discovered that healing requires looking through many lenses: as one area starts to improve and heal, it makes space for others to be nurtured. Having experience as a provider, she witnessed first-hand the crisis in our healthcare system, and as of March of this year, she left her 11-year career to begin her own functional nutrition practice to provide medicine in a way that is meaningful and authentic. In this episode: 💎What happens physiologically in the body with anxiety? 💎What does perpetuating anxiety do to our sleep? 💎What are other symptoms that can trigger with anxiety? 💎What are some tools to reduce anxiety and improve sleep? To listen to the full episode click: https://link.chtbl.com/anxietytosleep #sleep #mentalhealth #moodchallenge #mindset #calm Shyam Prasad Nair Sleep Whisperer Sleep Whisperer Community Stephanie Graves The Functional Healer
Is your doctor ordering these labs each year? If not, then ask! EIGHT panels you should have drawn annually🧪📈👇🏻 After addressing any outstanding diet and lifestyle factors, labs are an excellent tool to help us course-correct, moving the dial closer to your best health 👏🏻👏🏻 Regardless of whether you're managing Crohn's disease, insomnia, weight loss resistance, or depression -- here are some basic labs you should be asking your PCP (or me) for each year: 🩸CBC w/ differential -- includes counts of your red blood cells, white blood cells, and platelets, and provides information about anemia, infection, allergies, clotting factors, etc. 🍌 CMP: includes pertinent 'metabolites' in the body, such as sodium, potassium, glucose, and more, as well as information on kidney and liver health. ‼️FULL thyroid panel: Most docs only order a TSH which is the hormone, located in your brain, that stimulates thyroid hormone production. We want to look at what the actual hormone is doing! A full panel should include: free T3, free T4, TSH, reverse T3, and Anti-TPO. 🤗 FULL iron panel: this will give us information on your iron stores, as it relates to anemia and low stomach acidity, as well as the level of inflammation as indicated by elevated ferritin. 💥 hsCRP: this is an inflammatory marker and assesses the global inflammatory load on the body. This is a great value to track, especially in someone with an autoimmune disease. 🧠 Lipid Panel: this tests for levels of cholesterol, triglycerides, LDL, and HDL. This can give us insight into the health of the brain, heart, and blood vessels. 🍦 Hemoglobin A1c: this is your 3-month blood sugar average and gives us a broader view of what's happening over time. ☀️ Vitamin D: Measuring this marker annually is important as it has implications on energy production, fertility, anxiety, bone health, and more. I’d love to hear, what’s the craziest thing your doc told you about your labs? 🤯 If you need clarity sorting through the numbers and what they ACTUALLY mean, that’s what I’m here for! Head to the link in my bio for more info and how I can help 😘
If you suffer from anxiety, READ THIS👇🏻💥 I was in your shoes once and know exactly how debilitating anxiety can be. For years, I struggled with daily, unrelenting abdominal pain and bloating. Most days I would go to bed early because the discomfort was so unbearable. I thought I was eating ‘healthy’ and by running marathons I was in peak physical condition. However, I couldn’t have been further from the truth. A storm of repressed emotions was building inside of me as pressed on 😳🙈 You see, our bodies send us SIGNALS (for me, abdominal pain) when something is wrong, it’s whether or not we’re willing to listen to them 🚨 Lucky for you, I’ve done all the hard work and understand what it takes to heal from anxiety. In my experience, one of the biggest mediators in healing from anxiety is… MOVING AWAY FROM CHRONIC, FIGHT OR FLIGHT MODE 👏🏻👏🏻💡 Under normal circumstances, cortisol, our stress hormone, helps us better utilize glucose for energy and increase the blood flow to our heart and muscles, like when running away from a bear. If you live a fast-paced, high-stress life then your cortisol levels stay elevated, constantly pumping out adrenaline, not allowing your body to rest or heal. Digestion is impaired and eventually, sleep is impacted, worsening anxiety, and perpetuating this vicious cycle 🤯 For me, finding stillness has been the single most effective tactic that has allowed my system to settle. Whether that be through meditation, breathwork, yoga, taking a bath, or exploring the idea of just being — it’s all been instrumental in helping my body drop into that restful parasympathetic state 🧘🏼♀️💕 Also, it’s important to recognize that you’ve been managing anxiety for 5, 10, and 20 years so it’s going to take TIME, patience, and practice to rewire your nervous system 😚 Do you suffer from chronic anxiety? Drop a ❤️ if this was helpful? #functionalnutritionist #functionalnutritioncoach #holistichealthandwellness #holisticlifestylecoach #functionalmedicinefoods #functionalmedicinepractitioner #plantbasedhealing #rootcausemedicine #anxietyhealing #anxietywarriors
Need an energy boost? 🥱 READ THIS! ⤵️ 7 hacks to eliminate chronic fatigue and reclaim your vitality! 👏🏻👏🏻👏🏻 1️⃣ Chew your food to the consistency of applesauce. Digestion is one of the most taxing processes our bodies undergo each day. The more you can do on your end, the less energy the body has to expend, resulting in MORE energy! 😀 2️⃣ NO processed foods. The body actually has to supply its own energy to digest these foods, DEPLETING the body of energy and nutrients, rather than supplying any 👎🏻 3️⃣ Stress reduction. When the sympathetic or “fight or flight” response is activated, blood is diverted away from the gut, leading to decreased nutrient absorption and energy production. Try techniques like meditation, yoga, Epsom salt baths, spending time in nature, or even stillness to combat stress 🧘🏼♀️ 4️⃣ Antioxidants. Quell the fire and drop into that healing state by increasing your intake of matcha, blueberries, walnuts, kale, or cinnamon 🫐 5️⃣ Boost stomach acidity. Most people over the age of 30 have too little stomach acid. An acidic stomach is critical to kill pathogens and also break down our foods for maximal nutrient assimilation. Essential vitamins and minerals, like iron and B12, are also absorbed in the stomach and require an acidic environment to do so. Sip on lemon water or apple cider vinegar in water before meals to gently boost stomach acidity 🍋 6️⃣ Increase protein. It’s true, most women don’t get enough protein in their diet. Protein is an essential building block of life. It helps build and repair cells, carry nutrients around the body, synthesize hormones, and is key in energy production. Aim for a source of ‘complete’ protein with each meal or snack. 7️⃣ Sleep. Crucial growth hormones are produced for metabolism, as well as hunger and satiety regulation. Without sleep, health risks rise and stress hormone production stays elevated, leaving you fatigued, and starting the day depleted. Aim for 7 hours of sleep per night, going to bed, and waking at the same time each day, even on the weekends! Which of these will you implement first? Let me know in the comments 😍👇🏻
What’s diet got to do with anxiety? 🤔🥦🥨 The short answer: EVERYTHING. Way back whenever you were a tiny embryo inside your mom’s belly, your brain and gut were one ball of tissue. As you developed, they took up residence in different locations, one in your skull, the other in your abdomen. And yet to this day they are still intimately connected, the vagus nerve often referred to as the ‘gut-brain axis’ is the longest nerve in the body and is a bi-directional highway of communication between the gut and brain. So anything you put in your mouth is sending messages to your brain, good or bad. For example, if you’re eating a diet containing gluten, refined sugar, dairy, or processed foods, that is going to result in a constant stream of inflammatory messages being sent to the brain, and ultimately worsening anxiety 😳🌭🍿🍪 The first step in addressing anxiety, or any chronic health concern for the matter, is to clean up the diet. It’s not until these inflammatory mediators are removed that we can have a clear picture of what's really going on in there. What is the anxiety like at baseline, without the influx of inflammatory signals? How does it improve? And what symptoms remain? I suffered from severe anxiety for way too long, and it wasn’t until I cleaned up my diet that I started to make strides in my healing. At the time, I even thought I was eating ‘clean’, but looking back, I couldn’t have been farther from the truth 🙈 👏🏻 Here’s a fun, eye-opening at-home experiment you can try! 💡 For 5-days, track a food/mood journal. In one column, track all the food you eat in a day, and in the second column, any moods; that pop up and when. ‘Mood’ could be anything from anxiety or sadness, to irritability, headache, or fatigue. After the 5-days, go back and see if there is any correlation between what you’re eating and how you’re feeling. It’s mind-blowing when you see your symptoms mapped out like that – promise! 🤯🤯🤯 Drop a 🙌🏻 if you’ll try! #functionalnutritionist #functionalnutritioncoach #holistichealthandwellness #functionalmedicinefoods #rootcausemedicine #anxietyfree #anxietyhealing #anxietycoach
❌ 7 VILLIANS THAT SUPPRESS YOUR IMMUNE SYSTEM 😷 If you’ve been following along, you know COVID recently ran rampant through our family. Last Friday, eight days after our first positive case, I finally met my fate. The first two days were the most uncomfortable, but by day 4 I was feeling 90% better. I like to think all the steps I take daily to support my immune system, as well as all the extra measures I took last week, were the reasons for my mild symptoms and speedy recovery 👏🏻 If you caught my reel last week you saw WHAT TO DO to support your immune system, so here’s WHAT NOT TO DO 😵 1️⃣ Excessive sugar: 2 tsp of sugar suppresses the activity of white blood cells for 1-5 hours. 2️⃣ EATING FOODS YOU'RE SENSITIVE/ALLERGIC TO. This serves as a decoy, distracting the immune system from addressing real threats. The inflammation also causes damage to the intestinal wall lining where the majority of our immune cells live. 3️⃣ Alcohol: It prevents nutrients from being absorbed and it also impairs the activity of our white blood cells, much like #1. (Alcohol breaks down to sugar). 4️⃣ Dietary deficiencies: Especially Vitamins A, D, C, and Zinc, all of which are essential for a properly functioning immune system. 5️⃣ Excessive Toxic Load: Heavy metals, pesticides, pollution additives in foods, etc - these all compromise the production of antibodies, T-cells, and NK cells, some key players in fighting bacterial and viral infections, as well as keeping cancer cells in check. 6️⃣ Stress: Higher cortisol levels result in decreased production of white blood cells, making you more susceptible to infection, and making it more difficult to heal. 7️⃣ Vaccines and antibiotic use: The introduction of foreign agents into your body weakens your immune system for a period of 1-2 weeks. Did any of these surprise you? Which one of these villains will you remove first? Let me know in the comments! 👇🏻 #functionalnutritionist #functionalnutritioncoach #holistichealthandwellness #holisticlifestylecoach #functionalmedicinefoods #functionalmedicinepractitioner #plantbasedhealing #rootcausemedicine #healthyimmunesystem
Adrenal Fatigue is REAL -- your symptoms are valid. Here’s everything you need to know 👇🏻 Many people, mostly women, are suffering from daily, debilitating fatigue. Contrary to what all your 'normal' labs reflect, this is NOT normal and is a red flag that the system has been over-taxed. Quite simply, it is toxic and can be harmful 😵❌ Adrenal fatigue is near and dear to my heart, it’s something I’m STILL recovering from 2 ½ years into my healing journey. I also thought it was fitting to share on this topic seeing as we moved 2-days ago (while Ryan, Adalyn & Rory recovered from COVID😷), so I've been taking extra special care of my adrenals lately ❤️❤️❤️ THE DETAILS ON ADRENAL FATIGUE The steroid hormone, cortisol, as well as neurotransmitters, epinephrine, norepinephrine, and dopamine are all produced in the adrenals and serve as our body’s main reactors to stress. The body, however, cannot differentiate stress in the form of a bear chasing you versus years of physical or emotional stress. The same reaction is triggered. Some possible causes of stress include: 👨👩👧👦 Parenting ❤️🩹 Divorce 👵🏻 Caring for a parent 🌿 Unhealed emotional trauma Surgery 📚 Job loss 💤 Lack of sleep 🤸🏻 Under-eating / Over-exercising 🥃 Alcohol or drug use 💵 Financial struggles 👏🏻 Being a perfectionist ✨ Death of a loved one 🍴 Skipping meals The stress response is naturally designed to be turned ON/OFF, it is helpful in certain scenarios. However, when this response is chronically activated…problems arise 😣 You may be suffering from adrenal fatigue if you’re: 🥱 Chronically exhausted (even after 9+ hours of sleep) 💤 Have to nap to get through the day ☕️ Dependent on caffeine 🏃🏼♀️ Poor recovery from travel or exercise Drop a ✋🏻 in the comments if any of this hits home for you. OK, gotta go. Time to rest 😀💕 #functionalnutritionist #functionalnutritioncoach #holistichealthandwellness #holisticlifestylecoach #functionalmedicinepractitioner #rootcausemedicine #adrenalfatiguerecovery #adrenalfatigue
Drop a ✋🏻 in the comments if any or all of those hit home for you? 🤔🤔🤔 Without proper sleep, regular bowel movements, and blood sugar balance – no healing can occur. Period. These are NON-NEGOTIABLES for basic health 💯 There are reasons why you struggle with: ❌ Weight loss resistance 🍩 Acne or eczema 🧠 Irritability, mood swings, or brain fog 😷 Frequent infections 🤕 Migraines 🦠 Autoimmune disease If one of these three things isn’t happening: FORGET ABOUT IT! 1️⃣ Sleep: This may seem obvious, but without sleep, the entire system falters. It’s the time of day when our body rests and repairs for the day ahead. Crucial growth hormones are produced for metabolism, as well as hunger and satiety regulation. Without sleep, health risks rise and stress hormone production stays elevated, leaving you fatigued, and starting the day depleted. Aim for 7 hours of sleep per night, going to bed, and waking at the same time each day, even on the weekends! 2️⃣ Poop: as glamorous as it is to think about, pooping is our body’s way of eliminating what it doesn’t need. Food is either gold or garbage, and that garbage must be eliminated or else toxins accumulate. 3️⃣ Blood sugar balance: keeping your blood sugar in check is vital for a high-functioning immune system, regulation and expression of hormones, normal sleep patterns, as well as the health of the eyes, kidneys, nervous system, and more. When the blood sugar is imbalanced, all systems are at risk for damage. What’s NOT helpful is overlooking (or not even considering) these fundamental factors in your care. When in reality you need an expert in this field to dig deep and guide the path to healing 😀🌿 Did any of these red flags resonate with you? 🚩🚩 #functionalnutritionist #functionalnutritioncoach #holistichealthandwellness #holisticlifestylecoach #functionalmedicinefoods #functionalmedicinepractitioner #plantbasedhealing #rootcausemedicine #sleepisimportant #bloodsugarbalance