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What I'm Using To Move The Needle

Here's what I've added to my routine to support my health.


This isn't an exhaustive list of what I do - but these supplements and devices have definitely become essentials to my health journey.

What & Why?

Our current health status demands that we consider both; What am I doing to support feeling good and why am I choosing these products?

Health is big business and we can slide down the rabbit hole into the abyss of the next 'greatest thing' which we hope will make all the difference.

I wish I could say I've never fallen for compelling ads, but I'm always hoping for that something that will fix it all!

Here's my opinion....

There is NOT one thing, but many ways we can learn more about ourselves, what's important and how to support our bodies.

A Day in My Life.

5:30 am - Wake, drink a large glass of mineral-rich water and wrap up with my Castor Oil pack. I use Queen of the Thrones pack because it's easy to apply with the included cotton wrap. I place about 1 Tbsp. of castor oil on the pad and wrap it around my liver for 1-2 hours.


  • Promotes detoxification.

  • Supports liver & gallbladder health.

  • Stimulates lymph function to improve toxin removal.

  • Reduces bloat & constipation.

  • Improves gut health.

  • Increases circulation.

  • Supports thyroid health.

  • And many more...

6 am - Go outside and see the sunrise. I like to read and enjoy being outside. This also helps set my circadian clock which tells my body it's time to be up and also helps me sleep at night by telling my brain it's time to shut down.

7 am. - Eat breakfast w/ supplements. I'm working on eating within 1 hour of waking, but 7 am. seems to be close enough! I focus on protein like eggs, chicken sausage, or leftovers. I love my air fryer for many reasons. It cooks fast, reheats great and I use parchment liners so there's no clean-up. I will put in some veggies like broccoli, cauliflower, mushrooms, asparagas or anything I have in the fridge. It's really important to get enough fiber and this begins my day with both protein & fiber.

I also enjoy a cup of power coffee with breakfast. This coffee has collagen, cacao, MCT oil and ghee. I add it to the hot coffee and froth it up into a creamy delicious drink. - Yum!

I take whole food vitamin C and a organ complex from Paleovalley. I'm not a fan of organ meat, so this ensures I'm getting the essential nutrients in an easy to swallow method. I also take a probiotic, collostrum, vitamin D3 + K2, and an omega-3 fish oil.

8 am.- I like to use my red light on both my knee and face.


  • Improves wound healing.

  • Reduces wrinkles & fine lines, age spots.

  • Improves facial skin texture.

  • Regenerates cells and improves blood flow for healing.

  • Pain reliever.

I will then take a brisk walk, aiming for about 1 hour. As the days warm up, I will walk earlier to beat the heat.

Some days I will also rebound or now I'm lifting weights a few times a week to build much needed muscle. This is a very new endeavor and I hope to make it a part of my health routine since we all loose muscle as we age and unfortunately our body isn't as efficient in utilizing the protein we eat.

Making a target of eating 30+ grams of protein at each meal, plus doing both weight bearing and movement is all part of supporting my health.

2 pm. - Eat a big salad that centers on protein and fiber. I love salads and now I make sure I'm eating 30+ grams of protein along with lots of leafy greens, crunchy veggies, sauerkraut, nuts or seeds and my new favorite gut friendly dressing. Recipe below.

I have found the easiest way to ensure I get in my protein is to use canned fish in my salad. It's conveinient and economical. I buy Season wild-caught Sardines, Kirkland wild-caught Salmon and Wild Planet or Safe Catch wild Tuna at Costco. I usually add a cup of green tea and some chocolate as a treat.

I love HU Kitchen chocolate. It's made with only 3 ingredients; cacao, cocoa butter and unrefined coconut sugar. You can find HU at most grocery stores.

Close the Kitchen.

I'm trying to eat 2 fully balanced meals instead of 3 to address my climbing blood sugar numbers and reduce the extra weight I've picked up lately. This is a type of intermmittent fasting that supports my hormones, energy and health. I've found that eating in the evening isn't great for my blood sugar, digestion or sleep. if I'm hungry, or we have plans to eat with others I will eat of course. This is another way I'm working on improving my numbers.

3pm.- Move a bit. This is when I might rebound, clean up around the house or go outside and garden. I'm trying to reduce my sitting especially after eating so that my muscles will use all that available glucose instead of storing it as fat.

8 pm. - See the sunset outside. If this works, I will go outside and enjoy a few minutes watching the sunset. Again, all in supporting better sleep which seems to elude me lately.

9 pm - Head to bed. Since I'm naturally an early riser, an early bedtime works well for me. If this isn't for you, I'd love to encourge to aim for 10:30 pm. This gives your body a chance to experience the deep sleep cycle which helps with all the important clean-up activities that happen when we sleep.

This is only a snapshop into my health routine and it's not intended for you to copy what I do. I hope it can be an encouragement for you to consider some ways you can create a routine that will improve your health.

I'd love to help you move your needle!

You can find me here.

Thanks for reading,




Love Your Gut Dressing.


  • 1/3 cup Olive Oil

  • 2 Lemons, juiced

  • 1/4 cup Apple Cider Vinegar

  • 1/3 cup White Miso Paste [ Trader Joe's]

  • 1/4 cup Nutritional Yeast

  • 1 tsp. dried Thyme

  • 2 cloves Garlic, grated or finely minced

  • 1/2 tsp. Kosher Salt

  • 1/4 tsp. fresh ground Pepper


  1. Add all ingredients to a jar with a tight fitting lid.

  2. Shake well.

  3. Store in fridge up to 2 weeks

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