Stress, immunity, breathwork, immune system, breathe, stress relief

Mental and physical stress is inevitable, but it is crucial to limit the effects of stress whenever possible. Limiting stress not only improves mental health and general quality of life, but it also ensures that our body’s immune defense system is armed. Read on to uncover how stress affects our immunity.

When we’re stressed, the immune system’s ability to fight off antigens is reduced. There are numerous biological functions that occur when there is a state of heightened stress mentally, emotionally, or physically within our bodies.

How does stress affect your immunity?

Pressure on the digestive system

Increase in Cortisol levels

Increase in blood pressure

Decrease in white blood cells, T-cells, and B-cells

Increase in inflammation

Triggers autoimmune disorders

All of these stress responses can have short and long-term consequences. Chronic suppression of the immune system via stress leaves the body vulnerable to infection and disease. Our body can not fight infection or disease as effectively when any of the above is present in the body.

Stress can also lead to leaning on negative habits that affect our health and immune system. Overeating, smoking, drinking, and more have an adverse effect on stress. It is crucial to remain balanced and release stress when possible to reduce the chance of the above stress responses or bad habit formation. 

How do you combat stress effectively? 

Breathwork is one of the most direct, accessible, and impactful stress-relieving tools available to us. We can tap in any time, anywhere, and receive the benefits of breathwork. 

Controlled conscious breathing has a positive effect on the immune system by:

  • Lowering cortisol levels
  • Lowering blood pressure
  • Improving autonomic (the automatic system in our body that works behind the scene) response to physical and mental stress

No pills or potions required. You have everything you need within.

I invite you to take a step towards stress reduction with me in one of my virtual breathwork workshops. I provide transformational breathwork workshops aimed to arm you with the tools you need to continue your wellness journal beyond the workshop and into your daily life.

Learn More

Whether you are local to Grand Rapids and can come to my East Town office The Healing Space or you are somewhere else in the world. Allow me to guide you in this experience of transformative healing.

All of my Breathwork sessions are combined with Reiki Energy Therapy, Crystals, a Holistic Health Consultation & recommendations in-between sessions with healing tools so you can continue empowering your own journey. Learn more about my in-person + virtual offerings HERE.


2020 has demanded that we find the strength and tools needed to combat the effects of stress. Along with breathwork, mindfulness, and balanced nutrition, I find power in the plant medicine of adaptogens.

What is an Adaptogen?

Adaptogen: “…A plant extract that is held to increase the body’s ability to resist the damaging effects of stress and promote or restore normal physiological functioning”

Adaptogens can be found in powder, teas, tinctures, and more. Adaptogens are potent and effective plant extracts that positively affect our mood, hormones, and mental health.

Adaptogen’s + Herbs for Stress:

What Adaptogens Are Right For Me?

Look into each adaptogen based on your needs and remember that ailments are often connected.

Stress can be a result of sleep issues,  hormonal imbalance can result in stress, and stress results in low immunity.

Because of this, you must treat the core of your ailments to support a total mind/body transformation and the key to seeing the benefits of adaptogens is consistency, proper serving size, and rotation of adaptogens.

Learn More

To learn more about my personal journey with adaptogens, listen to my podcast episode HERE.

Whether you are local to Grand Rapids and can come to my East Town office The Healing Space or you are somewhere else in the world. Allow me to guide you in this experience of transformative healing.

All of my Breathwork sessions are combined with Reiki Energy Therapy, Crystals, a Holistic Health Consultation & recommendations in-between sessions with healing tools so you can continue empowering your own journey. Learn more about my in-person + virtual offerings HERE.

Mindful Eating

Do you find yourself eating on the go? In front of a T.V or while browsing your insta/facebook feed? Maybe even at your desk at work? These eating habits completely detach you from your bodies own innate wisdom and can lead to weight gain + digestive distress.

I’ve definitely been guilty of distracted and mindless eating. I didn’t even realize how these seemingly harmless habits were impacting my health, but when I began to strengthen my mind+body connection, I began to see a HUGE transformation and haven’t looked back since!

Check out my TOP 3 Mindful Eating Tips in my latest YouTube video!


Embracing mindfulness at meal times truly is the first step into becoming a intuitive eater. This means tuning into your bodies subtle hunger/fullness signals. When you master this, maintaining weight loss becomes EFFORTLESS.

This is because most weight gain boils down to eating when your NOT hungry aka over eating so you most learn to eat when you hungry and STOP when your full. This may seem like a no brainer but as our lives are pulled in a million different directions throughout the day and our to-do lists pile up, mindless eating becomes second nature.

My first tip is to EAT YOUR MEALS WITH OUT DISTRACTION. This means turn the T.V OFF and silence your cell phone plus other gadgets. Be fully present and aware of the meal in front of you and your company. Enjoy each sensation, the smells, tastes and textures of your meal. As you bring all of your attention to the meal in front of you, your body will be able to properly assimilate the nutrients and your digestive fire will kick into gear.

I used to suffer from IBS after meals and thought it was only because of WHAT I was eating not HOW I was eating. This paradigm shift and new awareness has been so healing to my digestive system plus no more tummy upset- Yayy! 


We have ALL experienced eating meals on the go or scarfing down our food to get back to the task at hand. I used to see meal time as a inconvenience in my day and just wanted to get through it as quickly as possible.

When I began to eat slowly + chew thoroughly, I noticed I was getting full faster and could easily save the rest of my meal later.

This is because when we SLOW DOWN we release a hormone called PYY which keeps us satisfied LONGER leading to less over all food intake in your day. This is such a simple way to cut out those extra calories WITHOUT feeling deprived.

The breath is another under utilized component that is actually pretty incredible for fueling our digestive fire and allowing us to digest fully. Take long DEEP belly breaths before and during meal time to activate your full digestive power. Inhaling through the nose and exhaling through a open mouth for a 4-5 rounds, really emphasizing your exhale. If you would like to discover the power of your Breath on a entirely new level, I would love to see you in my office for a customized 1:1 session or at one of my upcoming classes!


This last tip is SO simple, yet SO effective. My hubby is guilty of taking HUGE bites and being done with his entire meal in a matter of minutes. He is seriously missing out on the true experience and connection of his food by doing so.

Researchers have shown that by taking smaller bite sizes, taste satiety is reached sooner because you are getting more sensory pleasure from each bite.

This is one of my favorite mindful eating tricks because as you increase the frequency of bites, it feels like you are eating MORE. It also aids in SLOWING down your meal timing, allowing you to fully immerse yourself in the meal.


If implementing all of these tips seems overwhelming to you, then start with just ONE. I promise you will LOVE eating in this simplistic nature.

Not only are you healing your relationship with food, you have a sense of peace at meal times that is SO freeing! 

Do you have any other mindful eating habits that you’ve tried? I’d love to hear from you so let me know in the comments!

If you have any questions on this topic then reach out to me directly at or check out my 1:1 Offerings if you are ready to empower your own healing journey at all levels mind, body & spirit.


Chronic Lyme Disease

For over half of my life I have unknowingly struggled with Chronic Lyme Disease. This illness has dramatically diminished my health, both mentally & physically. After years and years of debilitating mystery symptoms, I finally discovered the true cause of my ailments JUST this year. As you’ll discover, I have been embarking on my own health journey for almost a decade. Becoming empowered with my intuitive insight, research and integrative healing protocols.

I am a firm believer that everything we are given in this lifetime, happens FOR US and not TO US. Living with Chronic Lyme Disease has shown me my resiliency and physical strength. It has led me to my passion in working with others to heal their own bodies. Through Reiki Energy Medicine, Breathwork Healing and Nutritional Cleansing I have witnessed my bodies ability to heal itself. Though I still have a lot of healing left to do, I can confidently say, I know my body will fully heal and be thriving again very soon!


I grew up on a farm in West Michigan with several horses and other barn animals. Taking care of these animals in the early morning hours was apart of normal life and taught me incredible work ethic at a young age. As a family we would often go hiking up north, deep into the woods outside of our cottage. I’ve always loved the woods and have so many incredible memories from this chapter of my life. Though this is unfortunately where I likely contracted Lyme Disease.

Lyme Disease is contracted when you are bit by an infected tick, but studies now indicate even a mosquito or horse fly could be carrying the Lyme Bacteria. A bulls eye rash around the bite mark occurs in only 30% of people but the rest can be completely unaware of its presence. Others may form different types of rashes in other parts of their body 3-30 days after the initial bite.



In 5th grade, I had woken up one morning covered in a head to toe body rash that lasted over a week. My mom brought me into the pediatrician when benadryl wasn’t working and the rash persisted. They told her it was the laundry detergent she was using… We hadn’t changed laundry detergents in years and I had never had a sensitivity to it in the past. Though difficult to pin-point; this was likely when I was infected with Lyme Disease, as soon after my health began spiraling downwards.

After that episode of full body hives, I begin contracting several viral and bacterial infections. I was treated for ear, throat and sinus infections with a myriad of antibiotics. Of course we didn’t know it at the time, but this was leaving my system even more compromised. “Unfortunately, even a single course of antibiotics can permanently alter the gut flora.” Because 70% of our immune system lies in our digestive system, this can be very detrimental to our overall health in the long run.

My once strong immune system, could no longer fight off even small infections and the Lyme Disease (bacterial infection) that may have been lying dormant in my system was now taking over.


I remember vividly the day I first contracted Bells Palsy which is a form of facial paralysis. I went to the mall with my mom and noticed my left eye was watering heavily. Big tears rolled down my face and I just dismissed it as allergies. I was chronically fatigued all the time and came home to take a nap after shopping. I woke up a few hours later and walked upstairs to talk with my mom and sister. They stared at me with a startled look in their eyes and my mom told me to go look in the mirror. To my horror, the left side of my face was completely frozen. Paralyzed so much so that I could no longer blink my left eye or lift my lips to a smile.

Thinking that I was having a stroke, they rushed me to the ER only to discover I had Bells Palsy. It is extremely rare to contract at just 15 years old but the doctors on staff could not give me a explanation as to the cause. I suffered 6 grueling months with the left side of my face completely paralyzed. As a freshman in high school, it left me in a dark chapter of depression for the first time in my life. I was fiercely jaded by Western Medicine after this whole ordeal and was left confused as to the “WHY” of what was happening in my body.

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Bells Palsy is one of the first manifestations of neurological Lyme Disease and often a symptom of Lyme that is completely missed. It was 9 years later that I contracted my second episode of Bells Palsy, this time on the right side of my face. I treated this second round of paralysis completely through holistic modalities and within 21 days it completely dissipated! It was around this time I became passionate about alternative approaches to heal the body from the inside out.


After my first episode of Bells Palsy at 15, I began developing new manifestations of illness within my body. Because Lyme Disease can show up in a myriad of ways, everyone is so unique in what they experience. From ages 15-present day (28 years old), I’ve developed the following conditions:

  • Eczema
  • Hypothyroidism
  • Hormonal Imbalance (amenorrhea)
  • Candida
  • SIBO
  • Parasites
  • Joint Pain
  • Interstitial Cystitis (painful bladder syndrome)
  • Brain Fog
  • Hair loss
  • Short term memory loss
  • Food sensitivities and allergies
  • Nausea
  • Chronic Fatigue
  • Weight gain
  • Heart palpitations
  • Panic Attacks
  • Muscle Weakness

When you feel several of these symptoms in your body at the same time, it can be completely debilitating to the point that some days are hard to get out of bed. Chronic Lyme Disease is often called a “invisible illness” because from the outside you look healthy, but in the inside these symptoms often make me feel as though I’m a prisoner in my body.

In my early twenties, I began trying to improve these symptoms with a healthier diet, exercise and supplementation. I was all over the newest health trends and movements in efforts to optimize my well-being. All the while, my family thought I was a hypochondriac because I was living the healthiest lifestyle out of any of them, but still struggling daily.



With no direction and no answers as to why my health continued to decline, I was forced to look inwards. It was here in this place of stillness, that I began to deepen my mind+body connection and enhanced my intuition.

I added daily meditation, journaling and prayer to my morning routine and felt my internal state improve greatly. My mind, which was once over run with worry and anxiety, began to feel more at peace. It wasn’t until my first Reiki Energy Healing Session, that I felt this process accelerate greatly. I remember leaving feeling a inner sense of calm and joy that I didn’t realize was achievable. It was as though the clouds were lifted and my energetic state felt light as a feather.

I was told by many that I had a gift in working with energy and women began seeking me out to clear and balance their own subtle energetic fields. The response was incredible and word spread quickly. After spending years on healing myself, it feels so fulfilling to begin sharing my gifts and knowledge with others in their own healing journey.



My first Breathwork Session completely changed my life. It was a deeply transformative experience, that put me in direct connection with my inner-wisdom in a way I had never experienced before. I saw memories from my childhood, I didn’t realize I was still suppressing and had a powerful emotional catharsis. I wasn’t ready to put into words what I felt that afternoon when my husband picked me up, and could only describe it as a “magical, out of body experience!”

Conscious, circular and connected Breathwork quickly gets you into a transcendental state of mind. This form of somatic therapy allows you to gently release any heavy emotions, wounds or traumas from your past. This pattern of 2-part breath combined with a powerful playlist and a guide, leads to breakthroughs, as you free your spirit from internal blocks.

Breathwork is now a huge part of my healing work for both myself and my clients. It is the reason why I finally discovered I had Lyme Disease. After one of my own Breathwork Journey’s, my inner wisdom aka intuition nudged me to get the comprehensive Igenex ImmunoBlot Test completed with my Doctor. When it came back VERY positive, I was both scared and grateful that I finally had a answer after all these years!

I’ve had clients transform their inner state, get off medications, re-balance their hormones, and feel self-love for the first time with Breathwork. It continues to amaze as to the powerful shifts that happen after even one session. I am incredibly honored to be teaching this beautiful modality of healing.



Since my diagnosis, I’ve spent a lot of time researching the top natural healing options for Lyme Disease. I knew the traditional anti-biotic therapy would only weaken my system further and instead have combined several modalities to heal. If you catch Lyme early enough there is a chance that the traditional anti-biotics WILL work. Since I had been living with mine for over a decade, I made the decision to treat it Holistically.

As I’m well versed in the Nutritional Cleansing necessary to nourish the body from the inside+out, I started here. A whole-foods diet, free of processed foods is truly the first foundational step towards healing any chronic illness in the body.

I’ll go into more detail as to this anti-inflammatory diet in a future post as there’s a lot to cover. But I’ve been focusing specifically on a gut healing protocol. It includes several probiotic rich foods to re-populate my micro-biome along with building blocks like collagen to strengthen the intestinal walls.



Bee Venom Therapy, is the main method I’ve chosen to eradicate the Lyme bacteria. A enzyme in the venom called Melittin is very potent against Borrelia burgdorferi. I use live honey bees shipped to me from California (at the end of their life span) and place 10 along my spine 3 times each week. Their natural instinct is to sting and once they do, I leave the venom sac in for 15min to allow it to fully penetrate. Its a painful process, but less painful than the debilitating Lyme symptoms so VERY worth it. I will do a full post on this alternative treatment very soon.


Detox is another huge part of this protocol. As the Lyme, co-infections and parasites die-off they release endo-toxins which exacerbates all symptoms. This herxheimer reaction comes and goes which leads to a lot of ups and downs in the healing process.

Daily Near Infrared Sauna, Coffee Enemas, Oil Pulling, Re-Bounding, Breathwork, and detoxifying herbs are now a essential part of my routine. It was difficult to prioritize my well-being this extensively in the beginning, but now its my favorite part of the morning.


True healing often doesn’t happen in a day, week, month or even a year. Its a continuous journey of peeling back the layers of your being to discover your truth so you can thrive.

Often disease manifests into its physical form to wake us up, to serve as a alarm that something is out of balance in our lives. For years I was making everyone else (dysfunctional family) a priority. Trying to police and control their behavior to fit what “I knew” would make them happy, healthy and whole. My natural type A personality wanted to “do it all myself” and I put the weight of the world on my shoulders. My symptoms got louder and louder until I was forced to physically stop. To let go, to surrender, to go inwards and to make my own healing a priority once and for all.



I’ve learned to awaken my feminine energy of pure presence, acceptance, forgiveness and stillness. After years of trying to keep it all together, pushing myself in a masculine dominated career this chapter of slow healing feels like a drink of cool water. Refreshing, invigorating and incredibly cleansing.

I believe deeply that given the right tools, are intelligent bodies can and will heal. When symptoms of panic, anxiety or darkness try to take over, I now am able to let it pass. Coming back to my breath, releasing all that stagnation and aligning my energy back to place of wholeness. I declare health over myself and practice gratitude each and everyday for where I am now.

Know that you too harness this same power and ability to overcome the darkest valleys. This life is a beautiful journey of lessons that make us stronger and wiser each year. Though I still have hurdles to overcome in my own healing journey, I can see that light inside beginning to glow brighter and brighter. I have a solid foundation of faith, and am so thankful to have discovered these alternative modalities to discover Body Peace at all levels of self.

Thank you for your continuous support and encouragement through this chapter in my life!

xx, Sam

Magnarelli, L A. NCBI, edited by J F. Anderson, 26 Aug. 1988, Jenny Buttaccio, Jenny L. How To Manage Herxheimer Reactions During Lyme Disease Treatment, Pro Health, 16 June 2019, Antimicrobial Activity of Bee Venom and Melittin against Borrelia burgdorferi, Pub Med, 29 Nov. 2017,  New-onset Bell palsy and Lyme disease, edited by Can Fam Physician, NCBI, Dec. 2017,   The High Price of Antibiotic Use: Can Our Guts Ever Fully Recover?, edited by Chris Kresser, 11 June 2019,  Giorgi, Anna. Chronic Lyme Disease (Post-Treatment Lyme Disease Syndrome), Healthline, 30 May 2018,  Study Shows Evidence of Severe and Lingering Symptoms in Some after Treatment for Lyme Disease, edited by Marin Hedin, John Hopkins, 1 Feb. 2018,
Antimicrobial Activity of Bee Venom and Melittin against Borrelia burgdorferi, Pub Med, 29 Nov. 2017,  New-onset Bell palsy and Lyme disease, edited by Can Fam Physician, NCBI, Dec. 2017,   The High Price of Antibiotic Use: Can Our Guts Ever Fully Recover?, edited by Chris Kresser, 11 June 2019,  Giorgi, Anna. Chronic Lyme Disease (Post-Treatment Lyme Disease Syndrome), Healthline, 30 May 2018,  Study Shows Evidence of Severe and Lingering Symptoms in Some after Treatment for Lyme Disease, edited by Marin Hedin, John Hopkins, 1 Feb. 2018,

Gut Healing

If you’ve been following my journey for some time, you know that I have been working to heal a lot of unresolved gut issues over the years. I’ve tried a myriad of diets, super foods, supplements, etc. with no relief. Chronic constipation, bloating, heaviness and a upset stomach became my norm. After years of trial and error, I feel that I’m finally starting to make some progress and I’m so excited to share with you what foods are healing me from the inside out!

I’m covering with you the top 4 foods that I’ve recently been incorporating into my regimen to heal and seal my gut lining. Our health and vitality begins with a healthy digestive system so this is truly the first step towards experiencing Body Peace.


In my most recent blog post Digestive Health 101, I expose the top triggers that lead to the downfall of our digestive system. Because our world is so toxic and popping prescription pills has become the norm, I believe that everyone has experienced some degree of digestive distress. This especially goes for women, as our digestion tends to be very delicate.

As a review here is a list of the top triggers:

  • Chronic stress
  • Over eating
  • Eating to quickly
  • Not chewing thoroughly
  • Sugar/processed foods
  • Anti-biotic use
  • Alcohol
  • Insufficient fiber intake/low carb diet
  • Bad food combinations
  • Ant-acids

Personally, it was years of birth control use, anti-biotic’s and a high-stress environment that led to a downfall of my digestive health. For me the hardest part about this healing process, was realizing that it took YEARS for my digestion to get to this state. You must have patience and grace with yourself along with a consistent regimen to truly heal.


These are the foods that I’ve implemented into my daily meals. Its only been a few weeks but I can honestly say that I’m already feeling the nourishing benefits of these foods. When you put in the dedication, time and will to heal once and for all you will be unstoppable!

  1. Celery Juice: I’ve been drinking 6-8oz of celery juice on a empty stomach after my lemon water each morning. Sometimes, I add in some lemon or ginger to give it a extra zip and the flavor has really grown on me! Its super light and refreshing but more importantly, tremendously healing to our gut lining. Celery juice has the ability to raise the hydrochloric acid in our stomachs which is vital for proper digestion. Most who suffer from digestive distress don’t have enough stomach acid to break down their food, which leads to fermentation in your gut. Celery is also a alkaline food and helps to purge the body of acid and toxins to cleanse the liver and bloodstream. It’s also a natural diuretic and has the ability to reduce bloat. This is why it’s an amazing way to start your day.
  2. Papaya: I eat half a papaya each morning including the seeds. Papaya contains a enzyme called Papain which again has the ability to naturally raise your stomach acid. This enzyme also gives your body the ability to break down certain types of proteins more easily. Because of its high fiber content, papaya is also a incredible way to ease constipation. The reason I also consume the seeds is because they have the ability to kill parasites within your digestive tract. Parasites can contribute to candida, food sensitivities and chronic inflammation so cleansing them out is very beneficial.
  3. Aloe: I have a fresh aloe plant that I will take the leaves of a few times a week and consume either raw or in a smoothie. Aloe Vera is very healing to the digestive system and is a potent anti-inflammatory. It encourages the growth of good bacteria in your gut, which is important for crowding out the bad guys naturally. Because of its rich nutrient content, it’s also a incredible detoxifier for the body. It also contains enzymes that aid in the breakdown of food which assists in healthy bowel function. You can get the benefits of Aloe with this supplement.
  4. Collagen Peptides: Collagen Peptides from Further Foods has been a staple in my morning matcha lattes for the past month and I’m obsessed! Not only am I strengthening my gut lining, my hair, skin and nails have been getting stronger each week. Glutamine, one of the amino acids in collagen, has been identified as the key amino acid for preventing inflammation of the gut wall and healing leaky gut syndrome. Its also been shown to regulate stomach acid secretion and heal the stomach wall. **You can get 10% off your first order of Further Foods Collagen Powder with discount code SAMKALAWART10


Along with consuming these foods on a daily basis, I’ve eliminated foods that irritate my system. For me this includes:

  • Dairy
  • Gluten
  • Eggs
  • Beef/chicken
  • High FODMAP foods (foods that easily ferment in your gut)
  • Sugar
  • Processed Foods

It may seem restrictive but its honestly SO worth feeling my absolute best. If you have suffered from digestive issues in the past you understand that from the outside you may look healthy but in the inside you are MISERABLE. I will not let food have that control over my body which is why I choose to nourish myself instead with the foods that aid in my healing.

High dose probiotics have also assisted me in my healing journey. This is the one that I’m currently taking but often switch them month to month to ensure I’m getting a good variety in strains and potency. Looking for a reliable and non-biased probiotic recommendation based on your specific digestive concern?  This site is a amazing resource!

As I continue my journey I will keep you posted with what is and is not working for me. My hope is that I can inspire someone else along the way that is working to heal themselves. If you are interested in seeing recipes, what I’m eating in a day, and more tips like these then join my private Facebook Group Body Peace Babes! Its the perfect place to be if you are looking to experience Body Peace for yourself and transform your own health.

I’d love to know what foods have worked to heal your own digestion. Let me know in the comments!



work cited:
Papaya Benefits, Nutrition & Recipes .” , edited by Dr. Axe, Dr. Axe. Accessed 20 Mar. 2018.
Aloe Vera Gel: 7 Ways this Super Plant Improves Digestion.” Gut Health Project, edited by Melissa Gunderson, 16 Nov.
How Collagen Affects Gut Health.” Further Foods . Accessed 20 Mar. 2018.
Adrenal Fatigue

Adrenal fatigue can be completely debilitating if left untreated. As our schedule and demands continue to grow, so does our stress level. Humans were simply not designed to handle the low grade and chronic stress in our daily lives. Add in the inflammatory foods we eat on a daily basis, the lack of sleep we get, and the over use of caffeine; its no wonder our bodies our mentally and physically depleted.

If you are chronically fatigued, wired but tired or have been experiencing anxiety/depression, you too could be suffering from adrenal fatigue. Thankfully, our bodies are resilient and there are some incredible ways to heal yourself so you can start thriving in your body again.


Our bodies have two thumb sized glands that sit on top of our kidneys, called the adrenals. These glands are responsible for secreting cortisol along with other hormones within the body. Cortisol is your stress hormone and is needed in small amounts to protect you from danger. The problem is that most of us are chronically stressed out, meaning our adrenals are pumping out cortisol non-stop. In later stages of adrenal fatigue (when the adrenals become exhausted) cortisol levels are reduced leaving you in a constant state of high stress.

Cortisol isn’t the only hormone that is produced by our adrenals. They are involved in the secretion of over 50 hormones within the body, many of which are vital for life. This is why when they become burnt out, it leaves our bodies completely out of balance.

It is often prolonged acute stress that causes adrenal fatigue, but it could even be caused by physical stress such as a surgery or exposure to environmental toxins. Other forms of stress that have been shown to cause adrenal fatigue are:

  • excessive exercise
  • late hours
  • low-blood pressure
  • gluten intolerance
  • chronic infections
  • excessive sugar/caffeine
  • chronic infections


After feeling many of the symptoms myself for months, I decided to get a hair analysis done to test my own cortisol levels which reflect the strength of your adrenals. I used the online practitioner So Ready For Health for this testing and highly recommend him!  When my results came back a week later that I not only had adrenal fatigue but a extreme case, I was completely devastated. Though it was bitter sweet because it meant that I could begin my own healing journey.

Looking back, I can see that I’ve been suffering from adrenal fatigue for about 4 years. I was diagnosed with Hypothyroidism around that time along with experiencing symptoms of leaky gut. Both of these are huge red flags that your adrenals are being over-worked. I was working as a Property Manager and dealt with angry tenants, un-paid rent and lots of investors looking for a higher ROI. I would drink 3-4 cups of coffee daily, get up early, stay up late and spend my car ride home crying from feeling so over whelmed.

After over a year in that position I was completely burnt out but had no idea of the impact it had played on my over all health. It was only the beginning of a downward spiral in my vitality. The symptoms I’ve felt off and on since have been:

  • anxiety/feeling constantly stressed
  • hair loss
  • weight gain (around my abdomen)
  • brain fog
  • constant digestive distress
  • food sensitivities
  • feeling nauseous upon waking
  • chronic fatigue
  • lowered sex drive
  • imbalance in my menstrual cycle

There are several other symptoms that you could be experiencing from adrenal fatigue which you can read about here, but these are the ones that have impacted me the most.


I’ve always striven for a healthy body and take great pride in that. But realizing that all the green smoothies in the world can’t protect me from emotional stressors was a huge wake up call. Nutritional therapy is definitely a major part of healing from adrenal fatigue but you truly need a total lifestyle shift if you want to thrive in your body again.

Your healing journey can take MONTHS, but is with all the dedication to get back to your old self. Think about the years of stressors that you have been enduring. The fact that you can heal in a short 3-4 months is truly remarkable. Though for those with severe adrenal fatigue it can take up to 24 months. Consistency during this time is key. This is why finding a sustainable diet and lifestyle regimen during your healing, will determine your success.

In part two of this blog, I will outline my exact healing protocol. What worked well for me and what did not. I’m still in the beginning stages of my journey so the latter half of this post will be coming in a few weeks.

Until then, i’d love to hear if any of this resonated with you. If you have endured and healed adrenal fatigue yourself, leave a comment below with what has worked for you! If you feel you could use some guidance in your own healing journey, then reach out to me here. 



work cited
“3 Steps to Heal Adrenal Fatigue.” Dr. Axe, edited by Dr. Axe. Accessed 8 Mar. 2018.
Dr. Lam Coaching , edited by Dr. MIcheal Lam. Accessed 8 Mar. 2018.

You may have heard of the term grounding or earthing before. These acts that quite literally get us back to our roots, have been under the radar for most. Those that  have heard of grounding, dismiss it for hippies or brush it off as “woo-woo.”

Science has finally caught up to this age old tradition and there is some fascinating research that exposes not only that validation of grounding, but the many benefits. The piece of rubber between our soles and the earth, has left us disconnected and out of touch. If you are looking to try grounding for yourself or are already a tree-hugger like me that likes to see the facts, then keep reading.


Grounding is pretty simple. Walk outside barefoot and feel like the connection of the earth beneath your feet. Sink into this connection and feel the rush of feel good energy you are receiving from the soil. Have a big tree in your yard? Stand above its thick roots and wrap your arms around it. Yes, literally tree hugging. Anxiety and pain can melt away in minutes from these two acts. Seem to good to be true? I was also skeptical when I first heard of grounding or forest bathing a few years ago. Though, once I began trying it for myself, I couldn’t deny all the good vibes I was feeling.

When we are in nature and walk on the ground with bare feet, we are connecting to the earths electromagnetic frequency. It runs at 7.83 hertz and is actually the same frequency that our bodies run best at.  We are bio-electric beings living on a electric, energy filled planet. Our heart and nervous system are prime examples of that. Think of grounding as a kind of “electrical nutrition.” There is a synergistic wave that floods are body, one that our bodies lovingly invite and truly crave.


Years of research has now shown the benefits of connecting our bare feet to the earth. Think about how amazing it feels to walk bare foot along the beach or in a patch of fresh green grass. Its one of my favorite things to to in the warm months. There are so many common inflammatory symptoms that can be alleviated by grounding. The electronic frequency that runs through the earth actually has a antioxidant effect on the body, protecting us from inflammation.

Other noticeable benefits of grounding include:

  • Decreased pain in the body
  • Less stress & anxiety
  • Improved sleep
  • Strengthening the adrenals
  • Protection from electromagnetic fields (EMF)
  • Improved mental clarity
  • Slows aging

After discovering all the benefits myself, I now make a conscious effort to get outside as much as possible and feel the connection beneath my feet. I’m using it myself to assist in the healing of my adrenals after recently discovering that I have extreme adrenal burnout. I honestly feel a sense of peace and instant gratification from grounding and suggest it to many of my clients.


A Holistic lifestyle doesn’t include magic diet pills, shakes or gadgets. Sure, I love to take advantage of better living through science but for the most part we need to simplify our lives, not make them more complicated. There’s nothing simpler than taking off your shoes and walking barefoot on the earth to instantly calm your body.

Speaking of gadgets, be sure that you are gadget FREE when you practice grounding yourself. We are constantly surrounded by electromagnetic fields (EMFS) from cell phones, TV’s, radios, computers, etc. So when you go for your walk to feel the complete benefits, disconnect and leave your cell phone at home or turn it on airplane mode. As you deepen your own mind+body connection, you too will be able to sense the benefits of this simple tradition that so many of us have lost touch with.

Have you tried grounding? I’d if so I’d love to hear from you! Post your tips or questions in the comments below.If your looking to take a deeper dive and incorporate more holistic habits like this one into your own life for a total transformation then I’d love to guide you through that journey! Check out my 1:1 sessions to learn more to learn more.



work cited
Sinatra, D. (2016). What is Earthing of Grounding? . In Heart MD Institute. Retrieved March 5, 2018.
Snyder, K. (n.d.). The Invisible Benefits of Grounding . In Kimberly Snyder. Retrieved March 5, 2018.

Digestive health is a topic that I’m very passionate about because its one that I’ve struggled with myself for years. Your digestive health is truly a indication of your overall health. Over the years I’ve uncovered some gems of practical tools that have transformed my digestive health. It all comes down to getting back to our roots and keeping our lifestyle as simple as possible.

I’m going to give you my top six tips to maintain healthy digestion because keeping everything running smoothly down there makes life a whole lot easier! Plus feeling light, regular and keeping the bloat away is always nice too.

Watch my YouTube video outlining my experience and tips here


Almost all of my clients have had some form of digestive upset. A combination of processed foods, stress, lack of movement and overuse of anti-acids are a recipe for disaster that far to many are familiar with. As mentioned, I’ve definitely experienced lots of ups and downs in my life when it comes to my digestion. Being chronically bloated, constipated and in discomfort after meals is a way of being that use to be my norm. It wasn’t until I got in touch with which foods and lifestyle habits were triggers for me that I was able to heal this chronic ailment.

I see so many people IGNORING their bodies subtle cues of discomfort. Soon they are completely oblivious to the fact they are keeping themselves sick and their bodies subtle cues turn into serious distress. Colitis, crohns, chronic constipation, diarrhea etc. are all a BIG red flag that your diet is needs some serious LOVE.


The causes of digestive distress can vary greatly from person to person as we are all so unique but there are several foods + lifestyle habits that contribute greatly. By limiting or avoiding these causes altogether you will begin to heal yourself at the root.

  • Chronic stress
  • Over eating
  • Eating to quickly
  • Not chewing thoroughly
  • Sugar/processed foods
  • Anti-biotic use
  • Alcohol
  • Insufficient fiber intake/low carb diet
  • Bad food combinations
  • Ant-acids

You could be guilty of 1 or several of these habits, but getting real with yourself as to WHY your experiencing chronic digestive distress is the first step in your journey.


The following tips have quite literally transformed my body. I will say when I veer away from these habits that my body responds pretty quickly. This is why I’m passionate about respecting my body with gentle nutrition and intuitive movement. Those “cheat” days have become less and less frequent and I can say that I’m 100% OK with that because I would much rather feel fantastic in my body.

Being able to detox properly via regular bowel movements is one of the most important aspects of a THRIVING body.  Though the body has several detox symptoms, having healthy poos is key to rid the body of toxins. When ever I become irregular, I now know that something has gone array in my diet or lifestyle in the past few days and try to pin-point what changed so I don’t repeat that same habit. The more intuitive you become with you body the easier this will be and soon you’ll know your digestive system like the back of your hand!

Here are the habits that have aided in my own digestive health:

  1. Hot lemon water up waking. Drinking warm or hot liquids first thing in the am is a gentle way to kick start your digestion. Cold water can shock the system and is hard on the spleen, so I always stick to warm filtered water now. Adding in the juice of a fresh squeezed lemon, will alkalize the body and assist in the detox process as lemon is a natural diuretic.
  2. Proper food combining. Always break your morning fast with a light sized meal. Fruit or a smoothie are the easiest types of food to digest. In the winter months, instead of a smoothie or cold breakfast opt for a warm one to keep your digestive fire high. This could be stewed apples, a room temperature fruit bowl or oatmeal topped with fruit. As the day goes on slowly make your meals “heavier” and be sure that between 12pm-2pm you consume your largest meal of the day. This is when your metabolism is at its highest.
  3. Relax during meal time. Our digestion works best when it is focused on enjoying the meal in front of us. External distractions like TV, phone, etc. pull us away from our meal and can create unnecessary stress. Saying a blessing over our food along with 3-5 intentional deep breaths will automatically calm your nervous system and increase digestive fire. Well chewed food lessens the work our digestive organs must do and increases the efficient extraction of nutrients. Chewing also warms chilled food.
  4. Decrease the amount of liquids and cold foods. Contrary to belief, drinking water during meal time can actually dilute your digestive enzymes. A little warm fluid with a meal is helpful, but too much dilutes the Spleens action and weakens digestion. Most fluid is best consumed between meals. Again too much raw or chilled food/fluid will weaken your system. The digestive process needs warmth. Prolonged or excessive use of chilled or raw food will eventually severely weaken the digestive fire, leading to a collapse of spleen function.
  5. Increase digestive enzymes. As mentioned keeping your digestive enzymes strong is key to maintain healthy digestion. When you get recurring heartburn this is often a sign of NOT enough digestive enzymes in the stomach to break down your food properly which then leads to fermentation in our gut. Instead of popping a TUMS which will only weaken your enzymes even further, begin taking digestive enzymes prior to meals. Betaine HCL 15-20min prior to a meal will naturally raise your stomach acid, which will then efficiently break down each bite. Papaya enzymes after a meal or ginger capsules are also a great option to aid in digestion.
  6. Probiotics daily. I’m a huge fan of probiotics to strengthen your digestion, alieve IBS and build a flourishing gut. As you increase the good organisms in your gut, the bad ones that cause cravings and digestive upset will eventually be crowded out. I’ve experienced incredible results with a soil based probiotic and recommend them to all of my clients. Increasing your intake of naturally fermented foods such as yogurt, sauerkraut, kefir, kimchi and even dark chocolate (yay!) can balance your gut.

**Click on the supplements above in BOLD to be directed to my recommended supplements off Amazon**


If you are out of touch with your digestive health or tired of dealing with distress then I urge you to tap into the health of your gut. Ignoring it’s signs and symptoms will only lead to a downfall in your health. If your having a hard time pin-pointing the cause then keeping a food journal for 1 week and document your bodies feelings after each meal. This can assist you greatly in your journey. No one knows your body like you do. Become EMPOWERED with the ability to transform your health by implementing these 6 tips.

This is the beauty of living a intuitive life. You will soon learn each food and lifestyle habit that is a trigger for you and how to quickly resolve the issue WITHOUT the use of a expert opinion or prescription medication. My hope is that through this journey you will become inspired to share your new knowledge with others. Get back to your roots and TRUST your bodies innate wisdom. From healing to THRIVING, each day you will become stronger.

Have you tried any of these digestive system hacks? I’d love to hear from you in the comments! Let me know what’s worked best for you.

The combination of Breathwork and Reiki can heal digestive distress at the root cause. I’ve experienced so much healing in my own journey by utilizing both these healing modalities!

If you have any further questions on this topic or want to delve deeper then reach out to me directly at or schedule a 1:1 session to get to the root cause of your digestive issues through my online calendar.



work cited
6 Reason’s You Should Care About Your Poop Health. (n.d.). In Precision Nutrition. Retrieved February 9, 2018.
Leggett, D. (1994). Helping Ourselves- A Guide to Traditional Chinese Food Energetics. England: Meridian Press.

CBD is becoming main stream and gaining a lot of momentum in the Holistic Health world. I’m so thrilled to see more and more people embrace this form of plant medicine. So what is CBD exactly? There’s a ton of misinformation and stigma attached it so in this post you will get crystal clear on its benefits and uses.

I’ve used CBD medicinally for over 2 years now and absolutely LOVE what its done for my health. I compare it to any other supplement in my cabinet and rely on it for relieving anxiety and getting me into deep, restful sleep. One of the keys to living a Holistic Lifestyle means moving away from over the counter drugs and using whole foods + plants to transform your body. I recently wrote a post about my go-to herbs to Energize + Balance the Body which you can read here. My hope is that you will slowly move away from pharmaceuticals and realize the incredible ways in which plant medicine can not only heal but REVITALIZE us.


CBD otherwise known as Cannabidiol, comes from the hemp plant. It is the NON-psychoactive component of Cannabis which means you will NOT get a high from it. Historically humans have benefited from the hemp plant for thousands of years. It wasn’t until the 1930’s when it was banned that we stopped using it medicinally and for textiles. The story as to why it was actually banned is fascinating. It has nothing to do with it being dangerous and everything to do with politics + money, no surprise there! To read the full story check this article out.

CBD is just one of the over 60 cannabinoids found in the hemp plant. As mentioned, unlike the component THC, CBD does NOT have any mind altering affects. This is why CBD is completely LEGAL which means you can purchase it at most health food stores, specialty holistic shops or online. Most of my clients are completely surprised to learn that they can obtain it just as easily as ginger root capsules. I feel so grateful to be born in a time when healing herbs like CBD can be shipped to us from all over the world.


CBD oil has SEVERAL benefits and actually corresponds with our bodies own Endocannabinoid system. This is why it has such a therapeutic effect on our minds+bodies. Cannabinoid receptors are present throughout the body, embedded in cell membranes, and are believed to be more numerous than any other receptor system. CBD is able to interact with these receptors in a way that regulates our own system, promoting homeostasis within the body. This is a very basic summary of how this plant was perfectly designed to bring us back to a state of balance. If you would like to take a deeper dive into this process then I highly recommend this post.

Because of the on-going research we are only just beginning to understand the abilities of this plant. It has been shown to prevent and even reverse several types of illness within the body without the nasty side effects of pharmaceuticals. The fact that I’ve been able to supplement and promote lasting healing within my body using CBD has been a incredible gift.


Now on to WHY you should start incorporating this plant into your life.  Whether you use it daily, weekly or on a as needed basis, you will surely benefit from adding this into your regimen. As I already mentioned, I use CBD in a few different ways. Mainly I’ve used it to calm anxiety, relax me and aid in sleep. Seriously, I sleep like a BABY when I drink my infused  decaf coffee. Its the PERFECT night cap. You can also try CBD infused tea, treats, candy, gum and even lotions.

Here is a list of other proven benefits of CBD:

  • Anti-inflammatory
  • Neuroprotective
  • Relieves anxiety and depression
  • Reduces nausea
  • Aids in sleep
  • Relieves pain and inflammation
  • Promotes cardiovascular health
  • Clears acne
  • Lowers incidence of diabetes

If you feel you could benefit from the healing effects of CBD oil then I would highly suggest you give it a try. Of course if you are any kinds of medications, always follow-up with your doctor first to ensure it is safe. The beauty of using plant medicine like CBD is you can take your health into your own hands and truly empower yourself. I promise your body will THANK YOU.

Have you tried CBD oil? I’d love to hear from you in the comments if so! If you have further questions or would like more specific recommendations then email me directly at



work cited

Martino, J. (2012, December 5). HOW HEMP BECAME ILLEGAL: THE MARIJUANA LINK. In The Collective Evolution. Retrieved February 6, 2018.

Axe, D. (n.d.). Cannabidiol, or CBD, Benefits for Pain, Mental Illness & Anxiety. In Dr. Axe. Retrieved February 6, 2018.

Sulak, D. (n.d.). Introduction to the Endocannabinoid System. In Retrieved February 6, 2018.

Cherney, K. (n.d.). 6 Benefits of CBD Oil. In Health Line. Retrieved February 6, 2018.


In this post you’ll discover my love affair with herbs and hopefully fall in love yourself. It was incredible to see the transformation in my own body when I started taking specific herbs consistently. Natures medicine without all the nasty side effects?! Yes, please!

I’m a huge fan in herbs to heal, balance and energize your body. I awakened to their power after my second round of facial paralysis (Bells Palsy) when I was able to heal my facial nerve using ONLY holistic remedies. Within 21 days, the right side of my face that was once completely frozen, was back to full mobility. I fell in love with Holistic Medicine and have relied on a variety of herbs since to support my well-being.  They’ve helped me balance my hormones, increase my energy levels, aid in sleepimprove concentration, give a glow to my skin, strengthen my hair… The list could go on and on!


Plants have been used for medicinal purposes for centuries. We used God’s green earth as intended and understood the potent benefits of plants/herbs of all kinds. They are referenced in the bible several times and indigenous tribes relied on herbs in healing rituals, respecting the unique power behind each type of plant. There are several cultures all over the world that still incorporate certain herbs into their daily regimen, believing them to be the only medicine our bodies need. 

So how have we lost touch with the sacred relationship? We have been programmed from a young age that we do not have much control over our bodies. That our lifestyle, eating habits or stress, don’t contribute to the ailments that were plagued with. We’ve given over the authority of our own bodies to doctors and experts that tell us we need a certain prescription to ease our symptoms. We then take it with out questioning if its really doing more harm than good. 

This is a topic I’m very passionate about after western medicine had failed me during my first battle with facial paralysis (Bells Palsy) which lasted six grueling months. Then after watching sick loved ones suffering unnecessarily from the side effects ofthe toxic drugs they were prescribed. I do believe that there is a time and a place for prescription medication, but I also believe that Big Pharma is taking advantage of thousands and making a lot of money by doing so.


Transforming from the inside out using herbs that naturally heal and balance the body WITHOUT the nasty side effects has been so eye opening for me. We are blessed to live in a time where we have access to hundreds of concentrated and encapsulated organic medicinal herbs. The fact that I can go on Amazon, pick out a herb or herb blend for which ever ailment I am dealing with at the time and have it delivered within two-days is absolutely incredible.

I use specific herbs to support my immune system during a cold/flu, others to aid in sleep and even calm anxiety. Once you tap into the world of herbalism, you’ll find that there is a herb or plant to treat almost ANY type of condition. Its truly magical to experience how the earth interacts with our bodies in this way and quite literally give us life. 


The herbs that I’m going to focus on in this post are a class called Adaptogens. They are able to “adapt” to our bodies specific needs and support us in a unique way. I was introduced to Adaptogens about 5 years ago and have been using them consistently in my own life since.

They work to regulate the stress response in our bodies and because we can all use the extra support during these hectic times these are the supplements I recommend for almost all of my own clients. I specifically focused on my go-to’s to energize and balance the body. Again, consistency is the absolute key with these adaptogens and after a month or two I promise you will feel a positive transformation in your body.

**I’ve included a link to the brands I use and recommend to my own clients. Click on the herb name or link below to be redirected.**


  • Improves mood and reduces stress/depression
  • Naturally energizes the body
  • Aids in weight loss by boosting metabolism
  • Improves brain function by stimulating brain cells and increases concentration
  • Specifically targets + burns belly fat



  • Improves mood, wakefulness and energy levels without the jitters
  • Supports immune system and disease resistance
  • Balances cholesterol in the body
  • Regulates hormones in men and women by increasing testosterone levels, strengthening your sexual health
  • Supports the endocrine system by aiding in the regulation of the healthy adrenal and thyroid hormones
  • Positive effect on serotonin or the “feel good” hormone



  • Reduces cortisol levels, the stress hormone
  • Naturally lowers anxiety and depression
  • Stabilizes blood sugar which keeps cravings at bay
  • Boosts testosterone levels and increasing muscle mass + strength
  • Lowers inflammation
  • Improves brain function + memory

BUY THE BRAND I RECOMMEND HERE! You can take all of these herbs at once but I prefer to first take them by themselves for at least a week to feel how it effects your body. You can then build from there or rotate them. Because these are herbs, the effects will seem subtle at first, but as noted above they clearly have a powerfully healing effect on our bodies. I’m not a fan of taking a ton of pills and believe our true nourishment comes from whole foods and self-care, but these supplements will always be a staple in my Holistic Life.   Have you tried using herbs to heal or transform your own body? I’d love to hear from you and find out whats worked so let me know in the comments! Interested in which herbs will transform your body? Lets set up a 1:1 session so I can empower you with a customized plan of action!   xx, Sam  

Work sited: Lipman, D. (2012, November 13). ADAPTOGENS: NATURE’S MIRACLE ANTI-STRESS AND FATIGUE FIGHTERS. In BE WELL. Retrieved January 26, 2018, from
A Brief History of Herbalism (2007). In University of Virginia. Retrieved January 27, 2018, from