Well, Well, Well

Well, Well, Well Nutrition and self-care practices from a functional medicine perspective to create optimal health.

The Rhythm Reset: https://www.wellwellwellnola.com/the-rhythm-reset
Free Connection Call: https://p.bttr.to/3ot6UA6

07/27/2026

Mango-Chia Protein Parfait

Ingredients:

- ¾ C yogurt (plant-based or Greek)
- 1/3 C milk of your choice
- ½ C frozen mango, diced
- 3 T chia seeds
- 1-1/2 T other seeds (I used ground flaxseed and sesame, because that’s what I had)
- ½ scoop protein powder
- For topping: Extra pureed mango, extra yogurt, mango chunks

Instructions:

1. Combine yogurt, milk, and mango until smooth and creamy
2. Stir in chia seeds, other seeds, and protein powder
3. Cover and refrigerate for at least 2 hours (or overnight)
4. Spoon into jar/bowl, top with mango puree, a blop of yogurt, and mango chunks

So, so good!!

This is a great recipe for seed cycling – and if you want to learn more about seed cycling, check out my article ⬇️

✳️ https://www.wellwellwellnola.com/blog/what-is-seed-cycling
✳️ https://www.wellwellwellnola.com/blog/what-is-seed-cycling

07/21/2026

Accidental dinner, intentional nutrition — broccoli brings fiber and sulforaphane, two eggs for protein and choline, and sesame seeds sneak in a sprinkle of calcium and healthy fats. The rice noodles are just there for a good time -- and that's important too!

(I know, I know – I overcooked the eggs, dammit!)

07/16/2026

It’s National Cherry Day — observed here by admiring the pretty tart cherry juice (and ignoring my bowl of sweet cherries)!

The research is small. The sleep effect is modest. Fun fact: you'd need roughly a thousand fresh cherries to match a melatonin gummy.

But tart cherry juice is a real food that contains good things — and in a world of supplement overload, might be worth trying.

8 oz, an hour before bed, a few nights in a row. Low stakes, tasty, actually studied.

An outside observer might think we’re just talking. And honestly – we kind of are.But while we're "just talking," I'm li...
07/08/2026

An outside observer might think we’re just talking. And honestly – we kind of are.

But while we're "just talking," I'm listening to your symptoms, learning how you sleep, what’s driving stress (and how you manage it), what your energy looks like at 3 pm, and how food is — or isn't — supporting all of this. I'm building a picture. A detailed one.

I've been called a lot of things in this work. "Like a therapist, but with food" is probably my favorite.

What I'm not doing: grading your food diary. Counting your “sins”. Waiting to tell you everything you're doing wrong. I don't have a red pen. I don't want one. (I am, however, very happy to give out stickers, if that’s your thing.)

What I am doing: getting curious. Connecting dots. Figuring out what actually fits into your real life — not some idealized version of it.

Also, relax – nobody’s coffee is getting taken away. I’m a functional nutritionist, not a monster.

07/04/2026

Because I’m a multi-tasker, I can prep veggies and lecture you about it at the same time! 😆

Here are 5 way cruciferous veggies are doing good work for your hormones, cycling years through menopause — no expiration date on this one.

Turns out “eat like a lady” – whatever that means – is not the health advice we needed!
06/30/2026

Turns out “eat like a lady” – whatever that means – is not the health advice we needed!

Here's what nobody asked you:What did you eat today? When did you eat it? Was it actually enough?Because thyroid hormone...
06/23/2026

Here's what nobody asked you:

What did you eat today? When did you eat it? Was it actually enough?

Because thyroid hormone, adrenal output, your cycle, your hair, your mood — none of it gets built out of thin air. It gets built out of food.

And the anxiety, the hair loss, the irregular cycle, the exhaustion showing up all at once? That's not four separate problems. That's four ways your body says it's not getting enough to work with.

The paperwork says you're fine. Your 3pm crash disagrees.

Follow along.

06/18/2026

Perimenopause has a runway, and most women spend the first several years of it being confused and frustrated.

The menopause transition can come with mood changes, weight changes, sleep disruption, and a host of other symptoms – but around 20% of women experience no obvious vasomotor symptoms (think hot flashes, cold flashes, and night sweats).

Wild, right?

06/16/2026

Five nutrients. Chronically undertested in women. Here's what they are and what goes wrong when they're low.

1. Iron (ferritin — not just hemoglobin)
Your stored iron can be critically depleted while your hemoglobin reads normal. Low ferritin causes fatigue that doesn't respond to sleep, hair shedding, brain fog, and bone-deep exhaustion. that often gets blamed on stress, burnout, or just being female.

2. Magnesium
Over 300 enzymatic reactions depend on magnesium — including those that regulate cortisol, sleep quality, muscle tension, and blood sugar. Many women aren’t getting enough – and when the stress burden is high, sufficient magnesium becomes even more important. The form of magnesium you take is important, as is the form you test (ask for serum magnesium).

3. Vitamin D
It's technically a hormone precursor, not just a vitamin. A level of 30 is "normal" by lab standards, but research suggests women may function best between 60 and 80. That gap matters for mood, immunity, bone density, and thyroid health.

4. B12
Essential for nerve function, energy metabolism, and red blood cell production. If you've been eating mostly plants for any length of time and no one has talked to you about B12 monitoring — that's a clinical conversation worth having. Deficiency symptoms can include fatigue, mood changes, peripheral numbness, and cognitive changes – and once you’re deficient, recovery isn’t always quick.

5. Omega-3 fatty acids
In addition to being critical for cell membrane integrity, omega-3s are anti-inflammatory and considered cardio-protective, because they help maintain healthy cholesterol and triglyceride levels. Panels to assess omega-3 levels are available, but are not often offered.

None of this is a green light to Amazon-cart your way through a supplement stack. These nutrients show up in food first – that’s always the foundation. But if you’re still struggling, targeted testing tells you what you're actually dealing with before you start throwing capsules at it. Optimal ranges, forms, and context all matter, and that's where a clinician who actually looks at the full picture comes in.

If you've been feeling off and none of these have been evaluated — you have a starting point now. Bring these to your next appointment.

Save this. Share it with someone who's been told everything looks fine.

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