Transforming Wellness

09/16/2026

Food is so important to our daily functioning and well being. What we eat affects our brain and our nervous system. Try adding some fermented foods to your daily food intake.

I use sheep milk purchased from a regenerative farmer.

From the research:
* Sheep milk carries approximately 14 g of protein per cup, nearly double cow’s milk. Steady protein means steady blood sugar, and a steady blood sugar is one of the quietest ways to keep the nervous system out of alarm.
* Overnight, the kefir cultures pre-digest that protein into peptides your gut absorbs with less effort. Less digestive work, less stress signal from the gut to the brain.
* Some of the peptides bind calcium and carry it across the gut wall. Calcium and magnesium are what your nerves use to fire and to settle.
* Fermentation adds B vitamins (B12, folate) that the brain uses to make serotonin and GABA, the neurotransmitters of steadiness and rest.
* Live cultures feed the gut microbiome, and the gut talks to the brain through the vagus nerve. A more diverse microbiome has been tied to lower inflammatory markers, and inflammation is one of the body’s loudest threat signals.

Wastyk, H. C., Fragiadakis, G. K., Perelman, D., Dahan, D., Merrill, B. D., Yu, F. B., Topf, M., Gonzalez, C. G., Van Treuren, W., Han, S., Robinson, J. L., Elias, J. E., Sonnenburg, E. D., Gardner, C. D., & Sonnenburg, J. L. (2021). Gut-microbiota-targeted diets modulate human immune status. Cell, 184(16), 4137–4153. https://doi.org/10.1016/j.cell.2021.06.019

Jianqin, S., Leiming, X., Lu, X., Yelland, G. W., Ni, J., & Clarke, A. J. (2016). Effects of milk containing only A2 beta casein versus milk containing both A1 and A2 beta casein proteins on gastrointestinal physiology, symptoms of discomfort, and cognitive behavior of people with self-reported intolerance to traditional cows’ milk. Nutrition Journal, 15, 35. https://doi.org/10.1186/s12937-016-0147-z

09/15/2026

Excited to start publishing independent content on Substack. Follow me there for more insights.

https://michellejohns.substack.com/p/the-intersection-of-therapy-and-christianity?r=93dg5n&utm_campaign=post&utm_medium=web

09/14/2026

Some clients prefer a Christian therapist. Some do not care. Some prefer not to have a Christian therapist. While being a Christian isn’t not a prerequisite for being my client, knowing how my worldview is informed is sometimes helpful for clients.

The trend to move away from integrating Christianity in therapy has created somewhat of a divide for people who are practicing Christians and want a Christian therapist. I want to bridge that gap!

I recently completed Biblical Counseling training and will continue to add Biblical Counseling trainings to my training schedule. Providing those seeking both a person with Biblical knowledge rooted in Christian values and beliefs and a professional counselor an integrated source.

09/13/2026

Information is key to transforming behaviors and patters. However, looking for a label and attaching to the label of a disorder can block your ability to transform patterns and behaviors and inhibit development and growth.

As individuals we need to stop attaching to labels for ourselves and towards others and start looking for ways to transform the patterns and behaviors that are causing disfunction and challenges in our lives.

Parents: this is most important for you! Labeling your children has become a way of making an excuse instead of being informed to aiding in development and growth in a lore thoughtful way.

09/12/2026

I am Michelle Johns! Owner of Transforming Wellness. I am a Christian Licensed Professional Counselor. I am trained in both Biblical Counseling and in common therapeutic models such as narrative therapy, IFS, EMDR, DBT, and CBT.

I believe the journey of wellness includes a foundation built on God m, His word, the belief and hope of Jesus Christ, the guidance of the Holy Spirit, eating well, and understanding the impact of our lived experiences.

09/11/2026

25 years ago today! I was in the Executive Conference Room at M.S. Carriers preparing for a meeting. We heard tower 1 had been hit. We immediately turned on the news and watched live as tower 2 was hit!

Devastated! Within one hour our country was shut down! Silent! No planes flying. No trucks driving. All commercial movements stopped!

The people in our country in shock and awe scrambled to understand what had happened.

Soon, we would learn terrorist had attacked!

They still attack! Today, they attack by infiltrating our government! Americans, we have a country like no other! It is important to protect it! Vote for leaders that protect American freedom and capitalism! Protect the constitution!🇺🇸

05/25/2026

Grateful to those who gave it all for our country! Grateful to those who are willing to give it all!

Proud to be an American! 🙏🏻🇺🇸

02/03/2026

I asked Chat GPT to create a caricature of me based on what it knows about me and to describe me in 3 sentences.

I got two versions of a caricature and the following description:

“Michelle, here are three sentences that fit you in a both-and way, with depth that still makes sense to a fifth grader:
You are grounded and warm, the kind of person who makes others feel safe enough to tell the truth while also helping them grow.
You blend courage and gentleness, teaching big ideas about the brain, the heart, and faith in ways that feel clear, human, and doable.
You lead with wisdom that comes from lived experience, guiding people toward hope, clarity, and a life they can step into with confidence.”

12/13/2025

12/11/2025

Enjoying festivities without alcohol! 🍷 For the past year, I looked for ways to enjoy dinners, lunches, social outings without drawing attention to the fact that I may not be drinking.

One of my “restaurant hacks” is to order a sparkling water in a wine glass.

When hosting an event or attending one at someone’s home, I take one of the following: and pour it in a wine glass or other festive glass.

Joyous non alcoholic wine.
Poppi
Little Saints
Hiyo
Kin

Recently, I attended a baby shower where the non alcoholic drink selection was named for expectant mothers however there were several of us that wanted a festive drink but not the alcohol. Alternative “drinking” is becoming more the norm.

Pictured here, I am drinking Poppi in a festive glass with festive garnishes.

If you’ve found a great alternative wine, please share in the comments.