Get Healthy or Get Dead

Get Healthy or Get Dead The medical system profits from your sickness, the wellness industry sells you lies, and most people are left lost. We’re here to change that.

I’m here to change that with no-bullsh*t advice, affordable hacks, and a community that’s waking up.

07/07/2026

I was dreading my dental appointment to fix the tooth I broke in a paddleboard accident.

After years in healthcare, it's easy for my mind to jump to worst-case scenarios after what I have personally experienced. Thankfully, my dentist did a great job.

What are your experiences like in the healthcare system? Leave a comment below.

07/06/2026

I never expected my love of craft beer to lead me down a rabbit hole of hormone research. In this week's article, I explore what the research actually says about hops, estrogen, the gut microbiome, and why two people can drink the same beer and have completely different experiences.

If you enjoy craft beer—or you're simply curious about the intersection of nutrition, hormones, and physiology—I think you'll enjoy this one.
Read the full article on Substack, and let me know your thoughts in the comments. I'd love to hear whether you've ever noticed certain beers affecting you differently than others. Link in bio for Substack.

https://gethealthyorgetdead.substack.com/p/the-unexpected-hormone-in-your-favorite

07/01/2026

Not every paddle session goes according to plan. Sometimes the best lessons come from the days when everything goes wrong. This is one of those stories.

Follow me for more paddle board stories, training tips, and lessons learned from real experiences on the water. Follow me on YouTube:

07/01/2026

If you've recently bought a paddle board—or you've been paddling for a while but still don't feel completely confident—this video is for you.

I'm sharing practical tips to help you paddle with better balance, improve your technique, stay safer on the water, and have more fun every time you go out.

These are the same fundamentals I teach in my beginner clinics and wish every new paddler learned from day one.
Watch the complete video with tips here:
https://youtu.be/21iW2Oicsbs?si=FEJ17vRrGSmbuFSO

Join my Beginner Paddle Clinic on July 18 at 9:00 AM.
You'll learn:• Better balance and stance• Efficient paddle technique• Turning and maneuvering• Water safety and awareness• Equipment basics• Common mistakes to avoid• How to build confidence on the water.

Reserve your spot: https://facebook.com/events/s/beginner-paddleboard-clinic/4338016809862166/

Whether your goal is exercise, exploring local waterways, or simply enjoying your new paddle board, this clinic will help you get there faster.

If you enjoyed this video, please Like and Share it with someone who's just getting started.
See you on the water!

06/30/2026

Have you been thinking about trying stand-up paddleboarding but aren't sure where to start?
After years of paddling, racing, coaching, and teaching, I realized there wasn't a place along the Emerald Coast where complete beginners could learn without feeling intimidated.
That's exactly why I created this clinic.
During this beginner-friendly session, you'll learn:
- How to choose the right board and paddle
- Basic paddle technique
- How to turn and stop
- Water safety essentials
- How to get back on your board if you fall in
- Tips to help you paddle with confidence

Whether your goal is fitness, exploring local waterways, or simply enjoying time on the water, this clinic will give you the foundation you need.
Beginner Paddle Clinic: Saturday, July 18 @ 9:00 AM
Reserve your spot: https://tr.ee/SUPClinic
If you're looking for more than paddle instruction and want to improve your overall health, recovery, and performance, book a free Discovery Call through Paddle Performance Health. We'll discuss your goals and create a plan to help you stay active and keep doing what you love.
Subscribe for more videos on paddleboarding, functional health, recovery, longevity, and performance.

06/29/2026

Are you doing everything "right"—working out, eating well, staying active—but still waking up sore, exhausted, or struggling to recover?

It might not be your age.

Recovery is influenced by sleep, nutrition, hormones, stress, gut health, inflammation, and how your body responds to training. When one or more of those systems is out of balance, your performance suffers.

At Paddle Performance Health, I help active adults identify what's holding them back so they can recover better, move with confidence, and continue doing the activities they love for years to come.

If you're tired of guessing why your energy, recovery, or performance isn't where it should be, let's talk.
Book your free Discovery Call: https://l.bttr.to/q1Y0P
Together we'll discuss your goals, your current challenges, and whether functional health coaching is the right fit for you.

For deeper dives into recovery, hormones, nutrition, and performance, subscribe to my Substack to for articles like this: https://gethealthyorgetdead.substack.com/p/your-hormones-are-messing-with-your

If this video was helpful, please like, subscribe, and share it with someone who's working hard but not recovering well.

06/28/2026

Did you know your body makes melatonin? Most people think it's just a sleep supplement.
It's actually a hormone that helps regulate your sleep-wake cycle, your circadian rhythm, and much more.

Did you also know that cortisol—the hormone that helps wake you up in the morning—works together with melatonin? When those hormones get out of balance, your sleep, recovery, and even your overall health can suffer.

But here's the part that surprised me...
The more I researched melatonin, the more I realized we've been thinking about it all wrong.

I just finished writing one of my deepest dives yet, breaking down the science behind what melatonin really does, why it's so much more than a sleep hormone, and why so many common beliefs about it simply aren't supported by the research.

If you want the full story, head over to my Substack and read the article. Link in bio.

And if you enjoy evidence-based health information that actually explains the why, follow me there. I'm sharing what I'm learning every week.

06/24/2026

I eat a nutrient-dense diet. I train consistently. I prioritize sleep, recovery, and stress management.

So I was surprised when my GI-MAP revealed that my gut microbiome wasn't as balanced as I expected.

Today is Day 0 of my gut optimization experiment.

Over the next several weeks, I'll be adding targeted probiotics, bovine colostrum, more fermented foods, and greater dietary diversity to see how my microbiome responds. That means homemade sauerkraut, pressure-cooked beans, different varieties of potatoes, more berries, and a renewed focus on feeding the beneficial bacteria that help support gut health.

One of the most interesting lessons so far is that health optimization isn't always about fixing something that's broken. Sometimes it's about supporting something that's missing.

Follow along as I share the results, the wins, the failures, and what I learn along the way.

Read the full article, Link in Bio.

Curious about your own gut health? Book a free discovery call: https://tr.ee/callKristina

06/23/2026

Your progress doesn't fall apart when the plan changes. I was supposed to be surfing today. Instead, I found a crack in my board and spent the morning patching it. Old me would have called the day a loss.

Now? I pivot. Surf session became a paddle training session on the bayou. The athletes who stay healthy and improve long-term aren't the ones with perfect plans. They're the ones who adapt when life, weather, injuries, recovery, or equipment get in the way. The goal isn't perfection. It's learning how to keep moving forward.

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