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Have you ever had an amazing energy healing or deep massage, only to wake up the next day feeling worse than before?  Maybe your pain initially disappeared, but then suddenly came back stronger.

If this has happened to you, don’t panic—it’s a normal part of the healing process! This reaction, often called a healing crisis or detox response, happens because your body is releasing toxins faster than it can eliminate them. But the good news? There are ways to ease the process and support your body while it heals.

Let’s break it down. 

1. Toxins Are Being Released Faster Than Your Body Can Eliminate

When you receive energy healing or a deep tissue massage, it stimulates cellular detoxification. This means stored toxins, metabolic waste, and emotional blockages get released into the bloodstream. If your body isn’t eliminating them fast enough, they can temporarily cause:

• Muscle aches
• Fatigue
• Headaches
• Inflammation

What to Do:

✅ Drink plenty of water with lemon to support detoxification.
✅ Eat fiber-rich foods (chia seeds, greens, flaxseeds) to help flush toxins out.
✅ Take a binder like zeolite or activated charcoal to prevent toxin reabsorption.

2. Your Immune System is Activated 

Energy work can stimulate the immune system, triggering an inflammatory response—especially if you have chronic infections, yeast overgrowth (candida), or gut imbalances. Your body is working hard to heal, but in the process, it may feel worse before it feels better.

What to Do:

✅ Reduce inflammation with omega-3s, turmeric, and magnesium. 
✅ Get plenty of rest to let your body recover.
✅ Drink herbal teas (like ginger or stinging nettle) to calm inflammation.

3. Toxins Stored in Fat Cells Are Being Released 

Did you know that toxins love to hide in fat cells? When you receive energy healing or massage, it can mobilize these toxins into circulation, temporarily making you feel worse.

Common symptoms include:

• Joint pain
• Brain fog
• Fatigue
• Skin breakouts

What to Do:

✅ Sweat it out! Try a sauna, hot bath, or exercise to help move toxins out.
✅ Dry brushing stimulates the lymphatic system for better detox.
✅ Take activated charcoal or zeolite to absorb and remove toxins safely.

4. Dehydration & Electrolyte Imbalance 

When your body releases toxins, it can flush out essential minerals like magnesium, potassium, and sodium. This can leave you feeling:

• Lightheaded or dizzy
• Sore and crampy
• More fatigued than usual

What to Do:

✅ Hydrate, hydrate, hydrate! Drink coconut water or electrolyte-rich drinks.
✅ Add Himalayan salt to your water for natural minerals.
✅ Eat mineral-rich foods like bananas, avocados, and leafy greens.

5. Emotional Detox & Energy Shifts 

Energy healing doesn’t just detox the body—it also releases stored emotional trauma. Old wounds, suppressed emotions, and stress patterns may rise to the surface, making you feel:

• More emotional (sad, anxious, angry)
• Overwhelmed or restless
• Energetically drained

What to Do:

✅ Practice deep breathing & meditation to calm your nervous system.
✅ Journal your emotions—writing can help release emotional energy.
✅ Move your body gently with yoga or stretching to process stored emotions.

Final Thoughts: Detox Pain is Temporary! 

If you feel worse after a healing session, don’t panic—it’s just your body clearing out old energy, toxins, and emotions. Think of it like a storm before the calm—a sign that your body is healing, not hurting.

• Listen to your body—rest when needed.
• Support your detox pathways with hydration, nutrition, and movement.
• Be patient—healing takes time, but it’s always worth it.

✨ The pain is temporary, but the healing is life-changing! ✨

Have you ever experienced a healing crisis? What helped you get through it? Comment below!

Navigating Liver Health: What Really Works?

With countless supplements on the market claiming to support liver health, choosing the right one can feel overwhelming. This guide cuts through the noise, presenting the most effective and scientifically backed options, including milk thistle, turmeric, dandelion root, artichoke leaf extract, and grass-fed beef liver.

Why Liver Health Matters

The liver is a powerhouse organ responsible for metabolism, detoxification, digestion, immunity, and vitamin storage. Keeping it in top shape is essential for overall well-being. Yet, factors like poor diet, toxins, and chronic stress can burden liver function, leading to fatigue, poor digestion, and even serious conditions like fatty liver disease and metabolic syndrome.

Common signs your liver may need support include:

• Chronic fatigue
• Digestive issues and bloating
• Bad breath and thick coated tongue
• Skin issues (acne, rashes)
• Unexplained weight gain
• Sensitivity to strong odors
• Right-side abdominal discomfort
• Irritability, anxiety and mood-swings
• Depression

If you experience these symptoms, it may be time to consider liver-supportive supplements.

Top 5 Supplements for Liver Health

1. Milk Thistle – A Powerful Liver Protector

Milk thistle has been used for over 2,000 years to support liver function. Its active compound, silymarin, is a potent antioxidant that helps repair damaged liver cells, reduce inflammation, and protect against toxins like alcohol and medications. Studies suggest it can improve liver enzyme levels in individuals with fatty liver disease.

2. Grass-Fed Beef Liver – A Nutrient-Dense Superfood

Grass-fed beef liver is packed with essential vitamins and minerals that modern diets often lack, including vitamin A, B12, iron, and zinc. These nutrients help regenerate liver cells, boost energy, and enhance detoxification. Following the principle of "like supports like," consuming liver is believed to nourish and strengthen human liver function.

3. Artichoke Leaf Extract – A Natural Detoxifier

Artichoke leaf extract has been shown to lower liver enzymes and improve bile production, enhancing detoxification. It supports digestion, reduces inflammation, and may protect against liver damage, making it a great addition to a liver-friendly routine.

4. Turmeric – The Anti-Inflammatory Powerhouse

Turmeric’s active compound, curcumin, has anti-inflammatory and antioxidant properties that aid in bile production, detoxification, and fat metabolism. It’s particularly beneficial for those with fatty liver disease and can help restore optimal liver function. A daily dose of 2-4 grams has been found effective for liver health.

5. Dandelion Root – A Traditional Liver Tonic

Dandelion root has been used for centuries to support digestion and liver detoxification. It may enhance bile flow and protect liver cells from oxidative stress. While clinical research is still evolving, its traditional use makes it a promising natural remedy. 

Dandelions grows in an abundance in many places of the world.  You may even find it growing in your own yard or garden for harvesting if you haven't treated the area with pesticides. 

Essential Vitamins for Liver Health

In addition to supplements, certain vitamins play a key role in liver function:

• Vitamin E: A powerful antioxidant that helps reduce liver inflammation and fat accumulation.
• B Vitamins (B6, B12, Folate): Essential for detoxification and liver repair.
• Vitamin C: Supports glutathione production, a key liver detoxifier.
• Vitamin D: Regulates immune function and inflammation, helping prevent liver disease.

Access high quality supplements to support and detox your liver from Designs For Health.  Receive 15% off your order until the end of May 2025 with promo code: LIGHT    

Click here for Designs For Health Supplements. 

Lifestyle Habits to Enhance Liver Function

While supplements and vitamins are beneficial, lifestyle choices have a major impact on liver health. Consider these habits:

• Eat a balanced diet rich in whole foods, healthy fats, and fiber.
• Exercise regularly to improve metabolism and detoxification.
• Stay hydrated to support kidney and liver function.
• Limit alcohol intake to prevent liver damage.
• Reduce processed foods and sugar to ease liver strain.

Conclusion: A Balanced Approach to Liver Wellness

The key to a healthy liver is a combination of nutrient-dense foods, targeted supplements, essential vitamins, and a healthy lifestyle. By understanding how to support your liver naturally, you can enhance detoxification, boost energy, and maintain long-term wellness.

Your liver works tirelessly for you—it's time to return the favor. Incorporate these supplements and habits to keep your liver thriving!

Roger, a 58-year-old man, was taken aback when his doctor informed him that his A1C level had risen to 9.3%, indicating poorly controlled blood sugar. Determined to take control of his health, Roger decided to implement significant lifestyle changes.

He began by adopting a strict low-carbohydrate diet, focusing on whole foods and eliminating processed sugars. In addition to dietary changes, Roger incorporated regular exercise into his routine, engaging in activities like brisk walking and cycling. These combined efforts led to remarkable improvements: within three months, his A1C dropped to 6.3%, his fasting glucose reached 94 mg/dL, and his cholesterol levels decreased from 222 mg/dL to 95 mg/dL.

Roger's journey underscores the profound impact that dietary choices and physical activity can have on stabilizing blood sugar levels and enhancing overall health.

Here's why it's important to keep your blood sugar levels steady:

1. Prevention of Chronic Diseases:

• Consistently high blood sugar levels can damage blood vessels, increasing the risk of heart disease and stroke.

2. Enhanced Energy Levels:

• Stable blood sugar ensures a consistent energy supply, reducing feelings of fatigue and lethargy.

3. Improved Mood and Cognitive Function:

• Blood sugar fluctuations can affect mood and mental clarity. Keeping levels stable supports better focus and emotional balance.

4. Weight Management:

• Balanced blood sugar helps control appetite and reduces cravings, aiding in maintaining a healthy weight.

5. Hormonal Balance:

• Stable glucose levels contribute to the proper functioning of hormones, supporting overall health.

6. Better Sleep Quality:

• Maintaining stable blood sugar can lead to improved sleep patterns and quality.

7. Reduced Risk of Hypoglycemia:

• Keeping blood sugar levels steady minimizes the chances of experiencing low blood sugar episodes, which can cause dizziness, confusion, and fainting.

To maintain stable blood sugar levels, I advise eating a Paleo diet and engage in regular physical activity, monitor blood glucose levels as recommended, and follow any medical advice provided by healthcare professionals.

If you would like to deep deeper into your specific situation and receive a personalized health protocol sign up for a Medical Intuitive Reading here. 

Do you ever find yourself asking this question—whether about your health, relationships, finances, or just life in general?

At the end of January, my wife Keri and I had our fourth basement flood in four years. None of them were our fault. One came from a rainstorm that clogged an outside drain, and three were caused by two separate washing machines—both less than three years old.

Each time, the flood destroyed our newly finished basement floors. And just when we thought it couldn't get worse, last summer, after the third flood, our home insurance dropped us—right in the middle of fire season. We were left scrambling, facing the possibility of losing our home entirely.

Luckily, we found high-risk insurance, but the cost was almost double what we were paying before. And here’s the kicker: because it’s a high-risk policy, we can’t even make a claim for three years if we want to get back to good standing. Seriously, what’s the point of insurance if you can’t actually use it? It feels like it only exists to protect the bank's investment, not ours.

So now, this most recent flood is coming entirely out of our own pocket. And to make matters worse, we discovered that the laminate flooring we had installed—on the recommendation of a contractor—was trapping moisture and growing mold underneath it. That meant tearing it all out, treating the concrete with anti-mold solutions like white vinegar, hydrogen peroxide, and Concrobium, and starting over.

At this point, I couldn’t help but ask…

Why Is This Happening to Me?

The only answer I keep coming back to is: to build character.

And the more I reflect on it, the more it makes sense.

I see this being true for most of the hard things we go through—whether it’s a health crisis, financial hardship, political turmoil, or a painful relationship. Complaining about the problem rarely changes anything. But dealing with it, learning from it, and taking action does.

That doesn’t mean it’s easy. In fact, building character is one of the hardest things we can do because it requires:

1. Facing Discomfort

Growth only happens when we step outside our comfort zone. But let’s be honest—no one enjoys being uncomfortable. Confronting our weaknesses and making tough choices is hard, and many people resist it.

2. Practicing Self-Discipline

Good character isn’t just about what we intend to do—it’s about what we actually do. Staying true to values like honesty, patience, and perseverance requires daily effort and self-control, even when it’s inconvenient.

3. Overcoming Setbacks

Life doesn’t go as planned. Setbacks—like four basement floods in four years—can either break us or teach us resilience. Learning to bounce back and keep going is what builds emotional strength.

4. Taking Responsibility

It’s easy to blame circumstances or other people, but real character comes from owning our actions and choices. That level of self-honesty is tough but necessary for true growth.

5. Committing to Lifelong Growth

Character-building isn’t something you “finish.” It’s ongoing. There’s always room for improvement, and the journey never truly ends.

6. Resisting Short-Term Gratification

In today’s world of quick fixes and instant gratification, doing the right thing instead of the easy thing can feel like an uphill battle. But integrity is built through small, consistent choices.

7. Staying Humble and Open

To grow, we have to be willing to learn, listen, and admit that we don’t have all the answers. Letting go of pride and embracing lifelong learning is tough—but it’s where the real transformation happens.

Even though building character is hard, it’s worth it. It leads to self-respect, stronger relationships, and a more meaningful life.

So instead of asking, “Why is this happening to me?”, maybe the real question should be: 

"What is this trying to teach me?"

What about you? What challenges have shaped your character the most? Let me know in the comments.

Samantha had always been the strong one. The one who juggled work, family, and friendships effortlessly. But at 47, something felt off.

It started with fatigue—not the usual end-of-day tiredness, but an exhaustion so deep it felt like her body was running on empty. Climbing stairs left her breathless, and simple tasks felt overwhelming.

Then came the brain fog. Samantha, once sharp and quick-witted, found herself forgetting appointments, struggling to focus, and losing words mid-sentence.

One night, after a stressful day, a sudden tightness in her chest stopped her in her tracks. It wasn’t sharp, just a deep pressure that refused to go away. She brushed it off as stress—until her left arm tingled, and dizziness set in.

Her husband, seeing the panic in her eyes, rushed her to the ER.

The Diagnosis That Changed Everything

"Your cholesterol is high, and your blood pressure is through the roof," the doctor said. "Samantha, you’re having the warning signs of heart disease."

Heart disease? That was for older people, smokers, or unhealthy eaters—not her.

But the truth was undeniable. Years of stress, late nights, skipping workouts, and emotional suppression had caught up with her.

She felt fear creeping in. Would she have a heart attack? Would she see her kids grow up?

Then came the guilt. Had she ignored the signs? Was she responsible for this?

And the depression—a heavy cloud of sadness, making her feel like a prisoner in her own body.

The Emotional Toll of Heart Disease

Samantha wasn’t just battling a physical condition—her emotions and mind were unraveling.

• Fear & Anxiety: Every heartbeat felt like a ticking time bomb. Any chest discomfort made her panic.
• Brain Fog & Mental Fatigue: Even on good days, she felt mentally drained, struggling to process information.
• Isolation & Depression: She withdrew from social events, feeling like a burden rather than the vibrant woman she once was.
• Frustration & Anger: She felt betrayed by her own body—how could it fail her when she had so much life left to live?

Her doctor suggested lifestyle changes, stress management, and a heart-healthy diet, but Samantha knew she needed more than just medicine.

Choosing to Heal—Mind & Heart

One evening, after a particularly tough day, she sat in front of a mirror and whispered, "I don’t want to live in fear anymore."

That was the moment she decided to fight back.

• She started morning walks, feeling her heart grow stronger with every step.
• She practiced deep breathing and meditation, calming her anxious mind.
• She embraced heart-healthy foods, nourishing her body from the inside out.
• She journaled her emotions, releasing the guilt and frustration she had buried.
• She reconnected with friends and family, choosing love over isolation.

As weeks passed, her energy returned, her thoughts became clearer, and for the first time in a long time—she felt like herself again.

At her next checkup, her doctor smiled. "Your numbers are improving, Samantha. Keep going."

And she did. Not just for her heart, but for her mind, her emotions, and the life she still had ahead of her.

The Takeaway: Healing Is More Than Physical

Heart disease isn’t just about clogged arteries—it’s about mental and emotional well-being too. Samantha learned that healing starts from within, and the heart and mind must heal together.

"Your heart doesn’t just beat—it feels, thinks, and carries your life. Treat it with love."

Have you ever experienced emotional struggles linked to heart health or other health problems? Let’s talk!

Comment below or email us directly here.  

Before I tell you what this molecule is I want to share a story about Andrew and how it relates. 

Andrew used to be full of energy. At 42, he had a great job, a loving wife, and two young kids. But lately, something felt off.

It started with fatigue. No matter how much he slept, he felt drained.  Climbing a flight of stairs left him breathless. His once-enjoyable morning jogs turned into slow, painful slogs. His muscles ached, his head pounded, and his memory felt foggy—as if his brain had lost its edge.

Then came the blood pressure spikes. Andrew's doctor raised an eyebrow at his latest checkup.

"Andrew, your numbers are creeping up. We need to talk about your heart health."

Andrew shrugged. “I eat okay… I think.”

But did he? His diet was full of processed foods, and he barely touched vegetables. His wife had mentioned how he never ate beets, spinach, or citrus fruits anymore.

One night, the issue became impossible to ignore. He and his wife had planned a romantic evening, but… something wasn’t working. For the first time, his body betrayed him in a way he never expected.

Frustrated, he started researching. Heart problems. Fatigue. Brain fog. Poor circulation. Even… performance issues. Everything pointed to one crucial molecule—nitric oxide.

The next day, he made a change.

• He added leafy greens to his breakfast.
• He started drinking citrus-infused water.
• He forced himself outside for a brisk walk every morning.
• He soaked in sunlight for 20 minutes a day.

Within weeks, his energy returned. The brain fog lifted. His muscles felt stronger, his breathing improved, and his confidence came back—in every way.

At his next doctor’s visit, his blood pressure had dropped naturally.

"Whatever you're doing, Andrew, keep it up!"

He smiled. He finally understood how something so small and invisible—nitric oxide—could be the key to everything.

Moral of the story? Never underestimate your body's signals. Sometimes, the solution is as simple as eating the right foods and moving more.

What is Nitric Oxide (NO)?

Nitric oxide (NO) is a crucial molecule for cardiovascular health because it helps relax your blood vessels, improve circulation, and prevent heart disease. Your body naturally produces nitric oxide in the endothelium (the inner lining of blood vessels), but levels decline with age, poor diet, and stress, increasing the risk of hypertension, atherosclerosis, and heart attacks.

The Key Benefits of Nitric Oxide for Heart Health

1. Improves Blood Flow & Lowers Blood Pressure

• Nitric oxide relaxes blood vessels (vasodilation), reducing resistance to blood flow.
• Helps lower high blood pressure (hypertension) naturally.
• Boosts oxygen delivery to the brain, heart, and muscles.
• Studies show that NO can significantly lower blood pressure in people with hypertension.

2. Prevents Artery Blockages & Atherosclerosis

• NO prevents cholesterol buildup in arteries, reducing the risk of plaque formation & blockages.
• Protects against strokes and heart attacks by keeping arteries flexible and open.
• Low NO levels contribute to stiff arteries, leading to heart disease.

3. Enhances Exercise Performance & Muscle Recovery

• Increases endurance by improving oxygen & nutrient delivery to muscles.
• Reduces muscle fatigue and post-workout soreness by flushing out lactic acid.
• Athletes often take nitric oxide boosters (beet juice, citrulline, arginine) to enhance performance.

4. Supports Healthy Blood Sugar & Reduces Inflammation

• Helps improve insulin sensitivity, reducing the risk of diabetes.
• Lowers chronic inflammation, which is linked to heart disease & metabolic disorders.

5. Boosts Sexual Health & Erectile Function

• Improves blood flow to all parts of the body, including reproductive organs.
• Enhances erectile function (many ED medications, like Viagra, work by increasing NO).
• Supports hormonal balance & reproductive health.

How to Naturally Boost Nitric Oxide Levels

Eat Nitrate-Rich Foods:

• Beetroot – One of the best natural sources of NO!
• Leafy Greens – Spinach, arugula, kale, romaine lettuce.
• Garlic – Enhances NO production & lowers blood pressure.
• Citrus Fruits – High in vitamin C, which protects NO.
• Watermelon – Rich in citrulline, a precursor to NO.

Exercise Regularly:

• Strength training & aerobic exercise naturally increase NO levels.
• HIIT workouts & resistance training boost blood flow & oxygen delivery.

Get Sunlight:

• Sun exposure stimulates NO production, which helps lower blood pressure.

Stay Hydrated:

• Dehydration reduces NO availability, so drink plenty of water!

Supplements that Boost Nitric Oxide:

If you are doing all of the above and still struggling with cardiovascular problems I recommend testing your Nitric Oxides levels.  Order Test Strips here.   

You can also enhance your Nitric Oxide level with supplements like:  

• L-Arginine – a key amino acid precursor of nitric oxide, a compound that help supports normal blood pressure and healthy endothelial function. Promotes heart, circulatory, and immune health.
• NOx Synergy - is a synergistic formula designed to support healthy nitric oxide metabolism in your body.  The ingredients in this formula help promote the synthesis and discourage the degradation of nitric oxide, which is beneficial for cardiovascular function, circulation, and muscular performance. This convenient powder is provided in a delicious natural grape flavor sweetened with a stevia blend.
• Vascanox HP - contains beetroot and black garlic extracts to help support sustained nitric oxide (NO) production to promote cardiovascular health and healthy blood pressure.

These supplements can be purchased at USA Designs For Health here or Canada Designs For Health here. 

Final Thoughts: The Power of Nitric Oxide for a Healthy Heart

• Lowers blood pressure & improves circulation
• Prevents clogged arteries & heart disease
• Enhances exercise performance & recovery
• Supports sexual health & hormone balance
• Fights inflammation & supports healthy blood sugar

Nitric oxide is one of the most important molecules for your heart health. By eating NO-rich foods, exercising, and reducing stress, you can keep your heart strong and your arteries clear!

From all these recommendations what’s your favorite way to boost nitric oxide?  Let me know in the comments!

Would you like to have a stronger heart and cardiovascular system to live longer and to be there for your family and friends?

You probably know already, but if you don’t cardiovascular disease is the #1 cause of death worldwide, responsible for nearly 1 in 3 deaths in the U.S. alone.

Many people don’t recognize the warning signs of heart disease or know their risk factors.

However, 80% of heart disease cases are preventable through lifestyle changes.

February is Heart Healthy month, so this is a great opportunity to focus on educating yourself.

Why is Cardiovascular Disease the #1 Cause of Death?

• Unhealthy diet and nutrition
• Lack of physical exercise and sedentary lifestyle
• High blood pressure (hypertension)
• High cholesterol and artery blockages
• Stress, anxiety and mental disorders
• Smoking and alcohol
• Obesity and diabetes
• Aging and genetic risks
• Poor sleep and lack of recovery
• Lack of awareness and preventative care

What are Natural Solutions for Cardiovascular Disease and Prevention?

1. Optimize Your Diet for Heart Health

A heart-friendly diet reduces inflammation, lowers cholesterol, and stabilizes blood pressure.

Best Foods for Heart Health:

• Leafy Greens – Spinach, kale, and collard greens are rich in nitrates and antioxidants that improve circulation and lower blood pressure.
• Fatty Fish – Salmon, mackerel, and sardines provide omega-3 fatty acids, which lower triglycerides and reduce inflammation.
• Berries – Blueberries, strawberries, and raspberries are high in antioxidants that prevent arterial damage.
• Nuts & Seeds – Almonds, walnuts, and flaxseeds contain healthy fats, fiber, and magnesium, reducing cholesterol levels.
• Whole Grains – Oats, quinoa, and brown rice improve cholesterol and blood sugar regulation.
• Olive Oil – Extra virgin olive oil is packed with polyphenols, which help fight inflammation.
• Dark Chocolate (85%+ Cocoa) – Rich in flavonoids that improve circulation and lower blood pressure.

Foods to Avoid or Limit:

• Processed & Fast Foods – High in trans fats, sodium, and preservatives that raise blood pressure and cholesterol.
• Sugary Drinks & Refined Carbs – Soda, white bread, and pastries spike blood sugar, increasing the risk of obesity and diabetes.
• Processed Meats – Linked to higher cholesterol and heart disease risk.
• Excess Alcohol – Increases blood pressure and promotes inflammation when consumed in large amounts.

2. Exercise & Movement

Staying active is one of the best ways to strengthen your heart and improve circulation.

Recommended Weekly Exercise:

• 150 minutes of moderate aerobic exercise (e.g., brisk walking, cycling, swimming) OR
• 75 minutes of high-intensity exercise (e.g., running, HIIT workouts)
• Strength Training (2-3x per week) – Builds muscle, reduces fat, and improves metabolism.
• Daily Movement – Aim for 10,000 steps/day to stay active.

Best Workouts for Heart Health:

• Brisk Walking  (30 min/day)
• Swimming  (Great for low-impact cardio)
• Cycling  (Boosts heart endurance)
• Yoga  (Reduces stress & lowers blood pressure)
• Jump Rope (Great HIIT workout)

3. Maintain a Healthy Weight

Being overweight, especially carrying belly fat (visceral fat), increases the risk of high blood pressure, diabetes, and cholesterol issues.

Steps to Maintain a Healthy Weight:

• Eat whole, nutrient-dense foods (avoid processed junk).
• Portion control – Avoid overeating; eat until 80% full.
• Stay active daily – Avoid prolonged sitting.
• Prioritize protein & fiber – Keeps you full and supports metabolism.

4. Manage Blood Pressure Naturally

High blood pressure (hypertension) is a silent killer and a major risk factor for stroke, heart attack, and kidney disease.

How to Lower Blood Pressure:

• Reduce Salt Intake – Aim for less than 2,300 mg/day (1 tsp).
• Eat Potassium-Rich Foods – Bananas, sweet potatoes, avocados, and beans balance sodium levels.
• Stay Hydrated – 8-10 cups of water/day flushes out excess sodium.
• Limit Alcohol & Caffeine – Too much spikes blood pressure.
• Practice Deep Breathing & Meditation – Lowers stress hormones that cause blood pressure spikes.

5. Balance Cholesterol Levels

High LDL (“bad”) cholesterol leads to plaque buildup in arteries, increasing heart disease risk.

Best Strategies for Cholesterol Control:

• Eat soluble fiber (oats, beans, flaxseeds) – Helps lower LDL cholesterol.
• Replace unhealthy fats with healthy fats (olive oil, nuts, avocado).
• Increase omega-3 intake – Lowers triglycerides & boosts HDL (“good”) cholesterol.
• Reduce sugar & refined carbs – Prevents fat accumulation in arteries.

6. Reduce Stress & Prioritize Mental Health

Chronic stress increases inflammation, raises blood pressure, and weakens immunity.

Ways to Manage Stress for Heart Health:

• Daily Deep Breathing – 5 minutes of box breathing (inhale 4 sec, hold 4 sec, exhale 4 sec, hold 4 sec).
• Meditation & Gratitude Practices – Shown to lower blood pressure & cortisol levels.
• Laughter & Social Connections – Boosts endorphins & reduces heart attack risk.
• Journaling & Expressing Emotions – Lowers emotional burden on the heart.

7. Get Quality Sleep Every Night

Lack of sleep increases the risk of heart disease, obesity, and high blood pressure.

How to Improve Sleep:

• Stick to a consistent sleep schedule (7-9 hours).
• Avoid blue light/screens 1 hour before bed.
• Keep room cool, dark, and quiet.
• Limit caffeine after 2 PM.
• Practice relaxation techniques (herbal tea, reading, meditation).

8. Stay Hydrated

• Water prevents blood from thickening, reducing heart strain.
• Dehydration can lead to higher blood pressure and poor circulation.
• Tip: Drink half your body weight (lbs) in ounces of water per day.  (Example: If you weigh 160 lbs → Drink 80 oz of water daily).

9. Quit Smoking & Limit Alcohol

• Smoking damages blood vessels, increases blood pressure, and reduces oxygen in the blood.
• Alcohol in excess can raise triglycerides and increase heart disease risk.

Best Strategies:

Quit smoking completely (Seek nicotine replacement therapy or support groups). 

Limit alcohol to 1 drink/day (women) or 2 drinks/day (men).

10. Get Regular Health Check-Ups 

Early detection is key to preventing heart disease.

Key Tests to Monitor:

• Blood Pressure – Should be <120/80 mmHg
• Cholesterol Panel – Check LDL, HDL, Triglycerides
• Blood Sugar (A1C Test) – To prevent diabetes
• Inflammation Markers (CRP Test) – High levels indicate heart disease risk

Final Thoughts: Your Heart, Your Health, Your Choice.

Preventing cardiovascular disease doesn’t require extreme changes—small, consistent actions make a huge impact.

Start Today:

• Pick ONE habit to focus on this week.
• Share your biggest takeaway in the comments!

Would you like to have more energy, feel better and even reverse a chronic illness?

By addressing the root causes of conditions such as cardiovascular disease, metabolic disorders, autoimmune diseases, chronic pain, and more, you can significantly improve your overall well-being.

We all have an inner guidance system called intuition.  Read through the list of key lifestyle habits and notice which one you feel most drawn to. 

There’s a good chance you have already adopted one or more of these key lifestyle habits or you just need to be more consistent with them.

But maybe you are just one lifestyle habit away from feeling better and getting your life back. 

Here are 11 Key Lifestyle Habits to review and adopt:

1. Nutrition and Diet

• Adopt an Anti-Inflammatory Diet: Focus on whole, nutrient-dense foods such as vegetables, fruits, lean proteins, healthy fats (e.g., omega-3 fatty acids), and whole grains.  Discover specific recommendations for an Anti-Inflammatory Diet here. 
• Avoid Processed Foods: Reduce consumption of sugar, refined carbohydrates, trans fats, and artificial additives because they weaken digestion, spike blood sugar levels, and speed up aging.
• Manage Food Sensitivities: Identify and eliminate trigger foods that exacerbate your symptoms (e.g., gluten, dairy, or nightshades).  If you suspect you have Food Sensitivities identify trigger foods by keeping a food diary or undergo testing (e.g., IgG sensitivity tests) to pinpoint problem foods.  Once you discover food sensitivities temporarily remove those foods and reintroduce them one at a time to identify reactions.  If needed consult a specialist like a Functional Medicine practitioner or naturopath to address sensitivities and optimize your diet.  Click here to learn more about Functional Medicine.
• Stay Hydrated: Drink plenty of water to support cellular function and detoxification. A general rule of thumb is to drink eight 8oz glasses of water per day. 
• Intermittent Fasting: For some people, intermittent fasting can regulate blood sugar and improve metabolic health.

2. Physical Activity

• Regular Exercise: Engage in moderate activities like walking, swimming, or yoga to improve cardiovascular health and reduce inflammation.  Aim to get 10,000 steps per day, which is approximately 5miles. 
• Strength Training: Build muscle to support metabolism, cognition, moods and bone health.  Skeletal muscle is the organ of longevity. Maintaining and building skeletal muscle as you age is key to preventing injuries, dementia and obesity.    
• Stretching and Mobility: Practice daily stretching or low-impact exercises like Pilates to maintain flexibility and reduce pain.

3. Sleep Hygiene

• Prioritize Quality Sleep: Aim for 7-9 hours of uninterrupted sleep each night to support immune function, hormone regulation, and overall healing.
• Create a Sleep Routine: Go to bed and wake up at the same time daily, and avoid screen time 1hr before bed.
• Optimize Your Sleep Environment: Keep your room dark, quiet, and cool for optimal rest.

4. Stress Management

• Mindfulness and Meditation: Reduce stress and promote relaxation through meditation, deep breathing, or mindfulness exercises.  A simple exercise to reducing stress and feeling uplifted is Alternate Nostril Breathing.  Click here to find out how to do Alternate Nostril Breathing.
• Limit Chronic Stress: Identify stressors and set healthy boundaries to protect your mental and physical health.  Often chronic stress is related to judging oneself and or others.  If you notice yourself judging yourself and others, ask yourself the question, “What do I not like about myself/this person?” If your stress is about yourself, work on changing the pattern.  If the stress/judgment is about someone else, what do you see in the person that you don’t like about yourself? Again, work on improving the pattern within yourself that you don’t like about the other person.  For example, if someone’s laziness bothers you, focus on resolving any laziness patterns you may have.   
• Gratitude Practices: Focus on positive aspects of your life to shift your mindset and reduce anxiety.  Pick one day per week and think about 5 things you are grateful for from the previous week and write them down. 

5. Emotional Well-Being

Address Emotional Trauma: Work with a therapist or counselor to process unresolved emotions or past traumas so it no longer steals your energy. 
Build Support Networks: Foster relationships with family, friends, or support groups who understand your condition.  This can be truly life altering a such a positive way. 
Practice Self-Love: Develop compassion for yourself and embrace self-care routines.  Join the upcoming Love Accelerator Workshops starting Feb 1 to help yourself with this. 

6. Environmental Awareness

• Reduce Toxin Exposure: Minimize exposure to environmental toxins by using clean, non-toxic household products and avoiding pesticides.  This often flies under the radar for many people with chronic illness because it’s usually a slow, regular accumulation of toxins that are hard to link to poor health.  However, once they are reduced, removed and detoxified the person with chronic illness starts healing. 
• Air and Water Quality: Invest in air purifiers and water filters to reduce exposure to harmful chemicals.

7. Functional Medicine Practices

• Targeted Supplements: Work with a healthcare provider to identify deficiencies and incorporate supplements like vitamin D, magnesium, omega-3s, or probiotics.  You can be suffering from nutritional deficiencies or imbalances and not even know.  Find out more about Functional Medicine and how it can help you here. 
• Gut Health: Prioritize gut-friendly foods (e.g., fermented foods like kefir, sauerkraut, kombucha) and consider gut-healing protocols if needed.  Everything you eat and drink must be processed through your gut.  If your gut is out of balance the rest of your body suffers.  A Functional Medicine practitioner can also help address your Gut Health.

8. Energy Healing and Relaxation

• Energy Practices: Engage in Reiki, acupuncture, or other energy healing modalities to promote balance and stimulate healing.  This form of healing has been lifechanging for millions of people.  Find out more about Energy Healing Sessions here.
• Breathwork: Practice techniques like diaphragmatic breathing to calm the nervous system and improve oxygen flow.

9. Routine Medical Care

• Regular Check-Ups: Stay proactive by scheduling routine appointments to monitor your condition.  Bare minimum you should be getting annual bloodwork to check your body’s internal stasis. 
• Collaborative Care: Work with a multidisciplinary team (functional medicine doctors, nutritionists, therapists) for comprehensive support.

10. Mindset and Purpose

• Adopt a Growth Mindset: Embrace challenges as opportunities to learn and grow.  If you are someone that gets bored or depressed easily, this is a sign that you need to grow, learn a new skill, meet new people and move out of your comfort zone.   There are 5 common reasons why a person gets stuck.  Click here to find out what they are and how to overcome them.  
• Set Goals: Work toward small, achievable health goals that align with your values and purpose.  To learn more about how and the benefits of Goal Setting, click here. 
• Stay Educated: Keep learning about your condition and empower yourself with knowledge.

11. Limit Harmful Substances

• Avoid Smoking: Smoking contributes to inflammation and worsens many chronic conditions.
• Reduce Alcohol Consumption: Limit alcohol intake to prevent additional strain on the liver, immune system and age acceleration.

By incorporating these habits into your daily life, you can create a holistic framework to support healing and manage chronic illnesses effectively.

Let me know in the comments if you’d like a specific plan or further details on any of these strategies!

As we step into 2025, my guides have urged me to share a message about the frequency of love.

Before diving into why love is so crucial, let’s reflect on what this year signifies. 2025 is a year of truth, change, endings, and new beginnings. It’s a time to complete old chapters in our lives to make room for fresh projects, new ways of being, and exciting adventures. Change is inevitable this year, and to navigate it effectively, we need to anchor ourselves in truth—and truth requires love.

A Year of Completion and Transformation

To welcome the new, we must first release old energies. This year promises to be a whirlwind of activity, both in our personal lives and on the global stage.

My guides have shown me that in the realms of health and medicine, groundbreaking advancements are on the horizon. From holistic and medical breakthroughs in cancer treatments and anti-aging technologies to innovations in memory enhancement and brain function, there’s a lot to be hopeful for. Imagine growing telomeres to age backwards or unlocking the full potential of our brains!

On a global scale, outdated systems will crumble, paving the way for a more connected and loving world. This process won’t be without its challenges, but it is necessary for meaningful progress.

My guides emphasized the urgency of focusing on love’s frequency to heal ourselves, our planet, and our communities. In the face of rapid change and uncertainty, love can bring peace and stability.

The Frequency of Love

Love is the highest vibrational emotion. It has the power to transform, heal, and restore. Whether we’re grappling with feelings of inadequacy, heartbreak, or past wounds, love can lead us to wholeness. I’ve experienced this truth firsthand.

In 2012, a brain injury left me with chronic pain for years. Despite consulting countless doctors and healers, nothing seemed to work. Finally, I turned inward and asked my intuition why I was in pain. The answer was simple but profound: “You just have to love yourself.”

This realization marked the beginning of a transformative journey. By embracing self-love, I was able to heal. The injury may have triggered my pain, but it was the lack of love for my body that prolonged it.

Love as a Healer

Science supports what many of us intuitively know: love heals.

Studies show that love reduces stress hormones like cortisol, lowers blood pressure and pain, boosts immunity, promotes tissue repair, and improves sleep. It even aids in cellular repair and balances the immune system. Could it be that love changes the vibrational frequency of our cells, guiding them toward healing?

While medicine, herbs, and other treatments are powerful, the most profound healing begins in the heart. Love dissolves stress, strengthens immunity, and fosters longevity. It reconnects us to ourselves and others, softens hardened hearts, and helps us release emotions like anger, guilt, and fear. Love is the ultimate catalyst for healing chronic illnesses and emotional wounds.

The Importance of Self-Love

Self-love is where healing begins. Too often, we extend compassion to others while neglecting ourselves. We criticize our flaws, doubt our worth, and strive to meet unrealistic standards. But to truly love ourselves is to honor our journey—to appreciate the simple joys, set healthy boundaries, and practice self-care.

The energy of 2025 demands self-love. Without it, we cannot stand in our truth or radiate love outward. As the world undergoes massive changes, self-love becomes essential for fostering peace, hope, and positive transformation.

Practical Ways to Practice Love

Incorporating love into your daily life can be simple yet powerful:

• Speak words of kindness and encouragement to yourself and others.

• Practice gratitude by focusing on the good in your life.

• Forgive yourself and those who’ve hurt you.

• Say “I love you” to yourself and feel its transformative energy.

Take a moment now to say “I love you” to yourself. Feel the shift that love creates within your body. It’s a remarkable tool for healing.

To learn more about how you can use LOVE in your life to stimulate healing click here. 

Love’s Ripple Effect

Throughout history and across cultures, the power of love has been recognized for its ability to heal and connect.

In 2025, love has the potential to create a ripple effect, bringing positive change to individuals and communities alike. This year, as you face endings and new beginnings, let love guide you.

Let love be your compass in 2025. Allow it to heal you from the inside out, and watch as its transformative power extends to the world around you.

Click here to Accelerate Your Love

Why you need good energy flow in your body to be healthy.

Good energy flow in your body is essential for health because energy underpins the functioning of every system in your body. Disruptions or blockages in this flow can lead to physical ailments, mental stress, emotional imbalance, and spiritual disconnection.

Here's why maintaining good energy flow is vital:

1. Supports Physical Function

• Cellular Health: Energy fuels your cells to perform vital functions like repair, regeneration, and detoxification.
• Organ Efficiency: Free-flowing energy ensures your organs receive the necessary vitality to function optimally.
• Healing and Immunity: Proper energy flow strengthens your immune system and accelerates your body’s natural healing processes.

2. Enhances Mental Clarity

• Focus and Concentration: Smooth energy flow to your brain enhances cognitive abilities like memory, focus, and decision-making.
• Stress Reduction: Proper energy flow calms your mind, reducing stress and preventing overactivity.
• Mental Resilience: Balanced energy supports your ability to handle mental challenges and recover from setbacks.

3. Balances Emotions

• Emotional Processing: Good energy flow allows your emotions to move freely, preventing the buildup of unresolved feelings.
• Emotional Stability: A balanced energy system fosters emotional equilibrium, reducing mood swings and promoting joy.
• Inner Peace: Harmonized energy creates a sense of calm and emotional resilience.

4. Boosts Spiritual Health

• Self-Connection: A smooth energy flow strengthens the connection to your inner self and higher purpose.
• Awareness: Balanced energy facilitates spiritual growth and heightened intuition.
• Fulfillment: Free-flowing energy helps you align with your values, bringing a sense of purpose and contentment.

5. Prevents Disease

• Energy Stagnation: Blockages in energy flow can lead to stress, which is linked to chronic conditions such as heart disease, hypertension, and diabetes.
• Holistic Health: Energy imbalances often manifest as physical symptoms; maintaining flow can address issues at their root.

6. Promotes Longevity and Vitality

• Aging Gracefully: Good energy flow slows cellular aging by reducing oxidative stress and enhancing repair mechanisms.
• Sustained Energy: A balanced energy system prevents fatigue and supports sustained vitality throughout life.

How Energy Flow Gets Blocked

• Stress and Trauma: Prolonged stress or unresolved emotional trauma disrupts energy pathways.
• Poor Lifestyle Choices: Lack of exercise, unhealthy diet, and insufficient sleep can stagnate energy flow.
• Environmental Factors: Exposure to toxins, electromagnetic pollution, or a negative environment can impact energy.

Practices to Maintain Good Energy Flow

• Mindfulness and Meditation: Cultivate mental and emotional balance.
• Physical Activity: Engage in yoga, Qi Gong, Tai Chi, or other practices that harmonize energy flow.
• Energy Healing: Use modalities like Reiki or acupuncture to clear blockages.  Click here for Distance Healing Sessions
• Breathwork: Practice deep breathing to energize the body and release tension.
• Healthy Lifestyle: Eat nutritious foods, stay hydrated, and ensure adequate rest.
• Grounding Practices: Connect with nature to stabilize and recharge your energy.

Would you like specific techniques or exercises to improve your energy flow?