188: Heal Your Body from the Inside Out with Dr. Jonathan Carp of Miracle Noodle

Hi friends! I have a brand new episode live and I’m SO excited to listen to my chat with Dr. Jonathan Carp all about healing through nutrition, lifestyle medicine, and the mindset shifts that support long-term wellness.

Here’s what we discuss:

Why your diagnosis doesn’t have to be your destiny

The healing power of food and the limitations of conventional medicine

How to create supportive environments that promote lasting health

The role of circadian rhythms, light exposure, and outdoor activity in overall wellness

Plus insights on Miracle Noodle’s mission, upcoming products, and so much more!

 

188: Heal Your Body from the Inside Out with Dr. Jonathan Carp of Miracle Noodle

About Jonathan Carp:

Dr. Jonathan Carp is a board-certified dermatologist, wellness advocate, and the founder of Miracle Noodle, a brand dedicated to providing healthy, low-carb alternatives that support a variety of dietary needs. After witnessing the limits of traditional medicine in treating chronic illness, Jonathan became passionate about using nutrition, education, and lifestyle medicine as tools for real healing. His mission is to empower people to take control of their health through mindset, visualization, and supportive daily routines.

Connect with Dr. Carp:

Instagram: https://www.instagram.com/miraclenoodle
Website: https://www.miraclenoodle.com

Make sure you’re subscribed to my newsletter
For my free Autoimmune Healing ebook, click here.
Detailed show notes here: https://fitnessista.com/podcast

 

Watch the full video on YouTube:

Partners:
Check out We Feed Raw! Maisey goes crazy for this! I use it as a topper for her kibble or mix it into her pup loaf. You can try the raw version, the raw dehydrated kibble, and they’ll help you customize a plan for your pup. Use FITNESSISTA40 for 40% off your Meal Plan Starter Box here!

Check out my new favorite red light device here, and use the code FITNESSISTA for a huge discount. 

I’ve been using Nutrisense on and off for a couple of years now. I love being able to see how my blood sugar responds to my diet and habits, and run experiments. You can try out Nutrisense here and use GINA30 for 30% off.

If any of my fellow health professional friends are looking for another way to help their clients, I highly recommend IHP. You can also use this information to heal yourself and then go one to heal others, which I think is a beautiful mission. You can absolutely join if you don’t currently work in the health or fitness industry; many IHPs don’t begin on this path. They’re friends who are passionate to learn more about health and wellness, and want to share this information with those they love. You can do this as a passion, or start an entirely new career.

You can use my referral link here and the code FITNESSISTA for up to $250 off the Integrative Health Practitioner program. I highly recommend it!

Thank you so much for listening and for all of your support with the podcast! Please be sure to subscribe, and leave a rating or review if you enjoyed this episode. If you leave a rating, head to this page and you’ll get a little “thank you” gift from me to you. https://ift.tt/sdQ7G9v

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Easy solo parenting dinner ideas

Sharing some of my go-to easy dinner ideas when I’m solo parenting.

Hi friends! How are ya? I hope that you’re enjoying the week so far! I have a podcast interview today, Pilates, and we’ll probably hit the pool. We’re trying to live up the last bit of summer before we’re back in school craziness.

For today’s post, I wanted to share some of my favorite easy dinner ideas when I’m solo parenting. Since the Pilot is back with the airlines, he’s back to traveling more regularly while I hold it down with the crew here. When he’s gone, meals are wayyyyy more casual. They’re things I can make in less than 20 minutes that I know we all love. Usually I’ll make something that includes leftovers so we can enjoy them the following day for lunch.

For our family, meals will include some type of protein, some type of starch, a fruit and/or vegetable. It makes it pretty plug and play, and when the kids have rounded meals like this, they’re happier (no blood sugar crash) and maybe a little less snacky? (Though let’s be real, summer is an all-day snack avalanche.)

Here are some of the things I have in the rotation when it’s just me and I want to cook something tasty, healthy, and quick.

 

Easy solo parenting dinner ideas

– Breakfast for dinner.

We do this at least once a week, whether the Pilot is here or not, because it’s a crowd pleaser and you can customize it based on what you have. I might make Hello Kitty gluten-free waffles, pancakes (they still love these banana pancakes after all these years), French toast, and serve it up with breakfast sausage, bacon, or eggs as the protein, and some fruit.

– Tacos, rice and beans.

I put the chicken in the Instant Pot with oregano, salt, pepper, garlic powder, and some chicken broth, and cook for 12 minutes on manual. I shred it with the mixer, and serve with tortillas, beans, Mexican rice, and guac. I’ll cut up whatever fresh fruit we have on hand and serve it on the side.

– Spanish tortilla.

This is one of our all-time favorites. I’ll cook the tortilla and often just serve it with sliced veggies and guac, and a side of fruit.

– Greek salad bowls.

This is another family fave: chopped salad (you can use a kit to make life easier, or just chop romaine, tomatoes, red onion, cucumber, and add kalamata olives and feta), cooked chicken (rotisserie or leftover chicken), hummus (storebought or homemade), and stuffed grape leaves (I buy the ones in a can from Trader Joe’s). Serve pita on the side.

– Gluten-free chicken nuggets

I order the ones from ButcherBox and serve with salad, and fruit. Easy peasy.

– Ramen with shredded chicken or shrimp.

I’ll buy ramen from Whole Foods (they have a few gluten-free options) and add shredded chicken or sauteed shrimp, and cut up fruit on the side.

– Stiry fry noodle bowl.

I’ll stir fry a ton of veggies (bell pepper, onion, broccoli, carrot, whatever we have on hand), and add in cooked noodles and a peanut sauce with peanut butter, Tamari, rice wine vinegar, sesame oil, garlic, ginger, sriracha and honey. I make the sauce while the veggies and noodles cook, and everything is done so quickly. I usually top with sesame seeds and cilantro.

– Salmon sushi roll bowl.

We have this one often, too. It’s just cooked rice (cooked in the Instant Pot with equal parts broth/water and rice), salmon (cooked in the air fryer), cucumber, edamame, avocado, and seaweed.

– Egg roll in a bowl.

Just saute some ground meat with a cabbage/slaw mix, garlic, ginger, and season with Tamari, sriracha, and sesame oil. Top with everything but the bagel seasoning. I’ll serve with fresh fruit – just whatever we have on hand.

– Homemade pizza.

Dough, sauce, pepperoni, cheese, and served with a salad or roasted veggies.

– Sheet pan meals!

We especially like the organic chicken sausage from Costco, bell peppers, and broccoli

– Kevin’s sauce meal.

This is another fan fave. Kevin’s makes AMAZING sauces – I buy them from Thrive Market – and I’ll just cook up a ton of veggies, add some chicken, steak, salmon or shrimp, and add the Kevin’s sauce before serving on top of rice. We love the teriyaki, Korean bbq, and coconut curry.

– Turkey meatballs with pasta, sauce, and a veggie.

I usually make the turkey meatballs in advance and freeze them for an easy/quick meal. This is my go-to recipe

So, tell me, friends: what are your go-to recipes if you need something quick and delicious? Please feel free to share all of the ideas and link away – I’m hoping we can give each other some new ideas!

xo

Gina

Some of my favorite healthy meal hacks:

Shopping at Thrive Market. This link gets you 40% off your first order!

Ordering meat and seafood from Butcher Box

Occasional meals from Sakara to make life way easier

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Functional labs moms over 30 should run

Sharing some of my go-to functional labs for moms over 30.

Hi friends! How are you? What are you up to this morning? I have a couple of calls today, a workout, and a podcast interview this afternoon.

For today, let’s chat about one of my favorite topics: functional labs. (Friendly reminder that this post is not medical advice. I’m not a doctor, and these are just some of my favorite labs to run with clients. Before making any health changes, reach out to your doctor.)

What are functional labs?

Functional labs go beyond the standard blood work you typically get at your doctor’s office. While conventional labs look for disease states or out-of-range markers, functional testing is designed to assess how well your body is functioning before things go wrong. These labs can uncover underlying imbalances in hormones, minerals, gut health, detox pathways, and more; often before symptoms become more serious.

Unlike standard testing, functional labs often use non-traditional samples like saliva, urine, stool, or hair (instead of, or in addition to blood). This allows for a more detailed view of what’s happening at the cellular and metabolic level. For example, a Hair Tissue Mineral Analysis (HTMA) can show mineral imbalances and heavy metal toxicity, and a salivary cortisol test can map out your stress response throughout the day –  things you won’t typically see on a routine blood panel.

These tests are incredibly valuable for creating targeted protocols that support healing at the root cause, rather than just managing symptoms. They can also be completed at home, which makes them super accessible.

Functional labs for moms over 30

If you’re a woman over 30 and feel like your body isn’t responding the way it used to – your energy’s off, your sleep is inconsistent, your workouts aren’t working, and your mood feels like a rollercoaster – it’s not in your head. It might be time to look under the hood!

Functional lab testing is one of the most empowering things you can do for your health. Instead of guessing which supplements to take or diets to try, testing gives you data. It gives you clarity. It tells us where your body is out of balance, and more importantly, what we can do about it.

(It’s worth mentioning here that these tests do not look for diseases and are not used to diagnose illness. Instead, they look at deficiencies and toxicities so you can work to bring the body back to balance.)

These are the core functional tests I recommend for many of my mom friend clients over 30. These can be especially helpful if you’re in your 30s, 40s, or beyond, and want to get ahead of symptoms like:

Hormonal imbalances

Fatigue and burnout

Weight gain (despite doing “all the right things”)

Mood swings or anxiety

Trouble sleeping

Gut issues and bloating

Hair loss or skin changes

My favorite EquiLife functional lab tests

1. Stress, Mood & Metabolism Test

This one is a gamechanger. The Stress, Mood & Metabolism test gives us a snapshot of your sex hormones (like estrogen and progesterone), your stress hormone (cortisol), your thyroid (TSH, T4, T3, reverse T3, antibodies), and key insulin and blood sugar markers.

Why it matters: These systems are deeply interconnected. If you’re experiencing stubborn weight, fatigue, irregular cycles, or mood swings, this test can show you the full picture. Many women are surprised to find that their symptoms are connected to sluggish thyroid function or cortisol dysfunction, and once we know what’s going on, we can create a targeted action plan.

2. Organic Acids Test (OAT)

Think of this as an internal report card on how your body is actually functioning. The OAT looks at over 70 markers related to gut health, detoxification, neurotransmitters, nutrient levels, mitochondrial function, and even yeast or mold overgrowth.

Why it matters: If you have mysterious symptoms that don’t seem to be connected – or you’re just exhausted, foggy, or inflamed all the time – this test is so helpful. It often uncovers hidden imbalances that other standard labs miss, and gives us clear direction on where to support your body with targeted supplements or protocols. This one can be especially insightful for autoimmune, digestive, skin, and mood issues. Check it out here.

3. HTMA (Hair Tissue Mineral Analysis)

This is one of the most underutilized, yet incredibly valuable, tests in functional medicine. The HTMA looks at your mineral balance (like magnesium, calcium, sodium, potassium, and zinc) and toxic heavy metal exposure (like mercury, lead, and aluminum).

Why it matters: Minerals are the spark plugs of your body. When they’re out of balance – often due to stress, birth control use, poor digestion, or chronic infections – it can affect energy, metabolism, thyroid, and detox pathways. We also get insight into adrenal function and your nervous system. It’s a low-cost, non-invasive test that can offer massive insight, and it’s often the one I start with.

4. IgG Food Sensitivity Test

While not always necessary for everyone, food sensitivity testing can be helpful if you’re struggling with unexplained bloating, skin issues, joint pain, or fatigue; especially when these symptoms persist even with a clean diet.

Why it matters: Food sensitivities can create low-grade inflammation in the gut, which can spill over into hormone health, immune response, and energy. This test can give us a temporary roadmap of what to remove or reduce so the gut can heal.

Here’s the Big Picture

These tests are not about perfection or “biohacking” your way into stress. They’re about getting answers. And from those answers, creating a plan that feels sustainable and personalized to you.

With the right data, you can:

Sleep better (and deeper)

Finally have steady energy again

Feel mentally clear and emotionally grounded

Balance your hormones and improve cycle health

Understand exactly what your body needs right now

Stop wasting money on supplements you don’t need

If you’re curious about any of these labs – or ready to get started – I’d love to help you figure out the best starting point. Just reach out to me via email gina@fitnessista.com subject TESTING or send me a DM on Instagram. I offer these labs as part of my 1:1 coaching packages, or as stand-alone options if you’re just looking for clarity/data.

Have you done any functional lab testing? I’d love to hear what your experience was like!

xo

Gina

PS. if you’re wondering how I leaned to use these labs in my online wellness practice, I got my certification through the Integrative Health Practitioner Institute. I’m a level 2 and currently working my way through Level 3 This certification completely changed my health and enabled me to help clients in an entirely different way. If you’re curious about learning more, check it out here and use the code FITNESSISTA for a massive discount.

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Outfits from lately

Sharing a roundup of recent outfit faves!

Hi friends! How are you? I hope that you’re having a wonderful start to the week. The kids have camp this week – it’s their only camp all summer- and then we’re getting ready for back to school. It totally snuck up on us this year, but it does this every year. I really wish summer could last a liiiiittle bit longer.

For today’s post, I wanted to share an outfit roundup! I always love to see what friends are wearing for outfit inspo, and figured it was worth a share since I’m trying to get dressed every day. 😉 I still shop, but thankfully not as much since I’m still using and loving Rent the Runway unlimited.

Outfits from lately

Ramy Brook dress and Flabelus

This dress is my favorite dress I’ve worn in a long time. The fabric is light and dreamy, and the fit is super flattering. The Flabelus are from Spain, but they have a ton here – size up! I’m always a 38 and had to get a 39 in these.

This printed dress + my trusty Valentino sandals.

Another Ramy Brook winner. This is quickly becoming one of my favorite brands because the quality is so high and they fit extremely well.

Farm Rio belted romper + Valentino sandals

I bought these sandals when P was a baby – a gift for myself for everything that was going on at the time – and at the time, I felt ridiculous for spending 1k on sandals. I really, really wanted them, also was in desperate need of a pick-me-up, so I went for it. Since then, I’ve worn them hundreds of times, they’re just now starting to look worn, and have ended up being one of the best pairs of shoes I’ve purchased.

This top, embroidered skirt, and sandals from Amazon

I’ve worn this top so many times with different skirts and shorts this summer. I sized down to an Xs for this one.

This vest, these Zara shorts, and these flats

I’m still trying to get a feel for the whole “vest as a shirt” situation, but I like it.

Anine Bing top, Madewell shorts, vejas

I wore these Vejas pretty much every day that we were in Spain and Italy. They’re my go-to Europe daytime walking shoe.

Jason Wu dress and sandals from Amazon

This dress is actually a swimsuit coverup, but I’ve worn it as a dress with this tank dress underneath. 😉

So, tell me, friends: where have you been shopping lately? I feel like Revolve and Shopbop are my #1 faves right now. Also, I’ve been trying to post more often on LTK if you’d like to follow along here!

xo

Gina

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187: Food Freedom & Clarity with Carnivore Coach Mark Ennis

Hi friends! I have a brand new episode live and I’m so excited to chat with Mark Ennis all about healing your relationship with food, overcoming sugar addiction, and finding clarity through the carnivore lifestyle.

Here’s what we discuss:

– How Mark discovered the carnivore diet and why it transformed his physical and mental health

– The role of routine, mindset, and accountability in achieving long-term health goals

– Common nutrition myths and how women’s dietary needs are often misunderstood

– The connection between food, mental clarity, and emotional resilience

Plus practical tips, encouragement for experimenting with what works for your body, and so much more!

187: Food Freedom & Clarity with Carnivore Coach Mark Ennis

 

Watch the interview on YouTube here.

About Mark Ennis:
Mark Ennis is a health coach from Ireland specializing in helping individuals achieve a longer, healthier life through the power of a carnivore and keto lifestyle. After struggling with both anorexia and obesity, Mark discovered the life-changing benefits of this approach and now dedicates himself to guiding others on their journey to health and happiness. Passionate about making a lasting impact, he empowers clients to overcome challenges, achieve their goals, and live their best lives. Mark’s mission is to inspire positive change and share the knowledge that transformed his own life.

Check out his Instagram here and his Facebook here.

Partners:

Check out We Feed Raw! Maisey goes crazy for this! I use it as a topper for her kibble or mix it into her pup loaf. You can try the raw version, the raw dehydrated kibble, and they’ll help you customize a plan for your pup. Use FITNESSISTA30 for 30% off your Meal Plan Starter Box here!

The Lifewave X39 patches have been a gamechanger for my energy; the Pilot is obsessed, too! Check them out here. 

Check out my new favorite red light device here, and use the code FITNESSISTA for a huge discount.

I’ve been using Nutrisense on and off for a couple of years now. I love being able to see how my blood sugar responds to my diet and habits, and run experiments. You can try out Nutrisense here and use GINA50 for $50 off.

If any of my fellow health professional friends are looking for another way to help their clients, I highly recommend IHP. You can also use this information to heal yourself and then go one to heal others, which I think is a beautiful mission. You can absolutely join if you don’t currently work in the health or fitness industry; many IHPs don’t begin on this path. They’re friends who are passionate to learn more about health and wellness, and want to share this information with those they love. You can do this as a passion, or start an entirely new career.

You can use my referral link here and the code FITNESSISTA for up to $250 off the Integrative Health Practitioner program. I highly recommend it! You can check out my review IHP Level 1 here and my review of Level 2 here.

Thank you so much for listening and for all of your support with the podcast! Please be sure to subscribe, and leave a rating or review if you enjoyed this episode. If you leave a rating, head to this page and you’ll get a little “thank you” gift from me to you.

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True Food Tuscan Kale Salad Recipe

Sharing a copycat recipe for one of my favorite restaurant salads of all time: the Tuscan Kale Sald from True Food Kitchen. 

Hi friends! How are you? I hope you’re having a lovely morning so far. Today, I’m heading to F45 and the chiropractor (bless it) and then we’re meeting up with friends for pizza and bowling.

For today’s post, I wanted to share one of my all-time favorite simple salad recipes.

If you’ve ever dined at True Food Kitchen, you know the magic that happens when fresh, seasonal ingredients are combined with intentional flavors and a wellness-focused approach. It’s one of my favorite spots for a casual meal out, especially because their menu is filled with gluten-free, vegetarian, and vegan options that are flavorful and nutritious. They prioritize nutrient-dense produce from organic growers and it’s a frequently spot for us. 😉 One of the first dishes I ever ordered there was the True Food Kitchen Tuscan kale salad, and I’ve been hooked ever since.

This isn’t your average sad side salad. The True Food Tuscan kale salad is savory, bright, perfectly textured, and full of flavor. It hits all the right notes: bright lemon, sharp garlic, the warmth of red pepper flakes, and that nutty, umami hit from grana padano or parmigiano reggiano cheese. It’s crave-worthy and simple enough to recreate at home. Today, I wanted to share a version of the True Food Tuscan Kale Salad Recipe that you can easily whip up in your own kitchen.

True Food Tuscan Kale Salad Recipe

Let’s talk about what makes this salad so special. While many kale salads rely on heavy dressings or tons of toppings to make the leafy greens palatable, this one takes a minimalist approach that’s all about balance and technique. The secret? Letting the salad sit at room temperature after massaging the kale and dressing it with oil, lemon juice, garlic, and seasonings. This softens the kale and deepens the flavor. Add the grated cheese and bread crumbs just before serving for that perfect crunch and salty bite.

Whether you’re a seasoned kale lover or still figuring out how to make kale taste good, this recipe is a total game changer.

What Is True Food Kitchen

True Food Kitchen is a health-driven restaurant chain founded by Dr. Andrew Weil, a pioneer in integrative medicine. The first location opened in Phoenix, Arizona (yay AZ!), and they’ve since expanded across the U.S. Their philosophy is rooted in the anti-inflammatory food pyramid, featuring whole, nutrient-dense foods that support overall wellness. Every item on their menu is made from scratch using high-quality, seasonal ingredients.

Is True Food Kitchen Healthy

Absolutely. True Food Kitchen designs their menu around wholesome ingredients sourced from sustainable and organic farms whenever possible. Their meals are rich in vegetables, lean proteins, healthy fats, and whole grains. The balance of macronutrients, vibrant produce, and minimal processed ingredients makes their meals nourishing and energizing.

If you’re ever in my neck of the woods, here are some of my favorite healthy places to eat in Tucson. (I need to update it since we FINALLY got a Flower Child!)

How To Make Tuscan Kale Salad

Recreating the True Food Tuscan kale salad at home is easier than you might think. The key is using fresh ingredients and taking a few simple prep steps to elevate the flavor and texture.

Ingredients

2 bunches of Tuscan kale (also known as lacinato kale), de-stemmed and finely chopped

3 lemons, freshly squeezed

1/2 cup extra virgin olive oil (this is my all-time fave)

2 cloves of garlic, grated into the olive oil

Salt, pepper, and red pepper flakes (adjust to taste)

1/2 cup finely grated grana padano or parmigiano reggiano cheese

1/2 cup toasted whole wheat bread crumbs (or gluten-free bread crumbs)

Salt and red pepper to taste

Instructions

In a salad bowl whisk together the lemon juice, cup extra virgin olive oil, and garlic salt and red pepper flakes.

Add the chopped kale to the bowl and toss well until evenly coated. Massage the kale gently for 2–3 minutes to help break down the fibers.

Let the salad sit at room temperature for at least 30 minutes to allow the flavors to meld and soften the greens.

Just before serving, add the grated cheese and bread crumbs and toss to combine.

Taste and adjust salt and red pepper if needed. Garnish with the cheese shavings before serving.

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True Food Tuscan Kale Salad Recipe

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The True Food Tuscan kale salad is savory, bright, perfectly textured, and full of flavor. It hits all the right notes: bright lemon, sharp garlic, the warmth of red pepper flakes, and that nutty, umami hit from grana padano or parmigiano reggiano cheese. It’s crave-worthy and simple enough to recreate at home.

• Author: Gina Harney // fitnessista.com

Ingredients

2 bunches of Tuscan kale (also known as lacinato kale), de-stemmed and finely chopped

3 lemons, freshly squeezed

1/2 cup extra virgin olive oil

2 cloves of garlic, minced

1/2 teaspoon garlic salt and red pepper flakes (adjust to taste)

1/2 cup finely grated grana padano or parmigiano reggiano cheese

1/2 cup toasted whole wheat bread crumbs (or gluten-free bread crumbs)

Salt and red pepper to taste

Cook Mode Prevent your screen from going dark

Instructions

In a salad bowl whisk together the lemon juice, cup extra virgin olive oil, and garlic salt and red pepper flakes.

Add the chopped kale to the bowl and toss well until evenly coated. Massage the kale gently for 2–3 minutes to help break down the fibers.

Let the salad sit at room temperature for at least 30 minutes to allow the flavors to meld and soften the greens.

Just before serving, add the grated cheese and bread crumbs and toss to combine.

Did you make this recipe?

Tag @fitnessista on Instagram

If you love this, you might also enjoy my Italian kale salad or this post on how to make kale taste good.

This True Food Tuscan Kale Salad Recipe is light, flavorful, and easy to prep in advance. Whether you’re serving it as a side dish or adding some protein to turn it into a full meal, I think you will looooooove it.

So, tell me friend: have you been to True Food? What’s your favorite menu item? I always get the tulsi tea (SO good) and will usually get the Tuscan Kale Salad with salmon. Simple and delicious. I always love their seasonal chopped salad.

xoxo

Gina

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My Healthy Sleep Stack: What I Use for Deep, Restorative Rest

Sharing some of my favorite products for a healthy sleep stack. As always, talk with a doctor before making any changes to your health or wellness routine. This post is not medical advice.

Hi friends! How are you? I hope that you’re having a wonderful morning. I have a podcast interview today and am looking forward to taking a yoga class with Liv later.

For today’s post, let’s chat about one of my all-time favorite topics: sleep!!

(It’s one of Mazer’s favorite topics, as well)

If there’s one thing I’ve learned on my own wellness journey, and after helping hundreds of women rebalance their bodies, it’s this: you can’t out-supplement poor sleep. Also, what you do in the morning and during the day will impact your sleep quality!

We all know how terrible it feels to toss and turn all night… and how hard it is to feel like yourself the next day. Mood swings, cravings, sluggish workouts, hormone imbalances, and even gut issues can stem from poor quality sleep. When I don’t sleep, I feel like my whole world has come crashing to the ground. Take away my sleep, you take away everything. (I think this is one of the biggest reasons why postpartum was such a struggle for me.)

Over the years, I’ve tried many approaches to improve my sleep, from meditation to blackout curtains. While those all help, I’ve found that a few key tools consistently make the biggest difference. This is my current go-to healthy sleep stack that I use as part of my nighttime routine.

As always, please check with your doctor before starting any new supplements or products, especially if you’re on medications or managing a health condition. This is simply what works for me and many of my clients. 

My Healthy Sleep Stack: What I Use for Deep, Restorative Rest

What’s in My Healthy Sleep Stack?

1. Adrenal Soothe from EquiLife

Chronic stress is one of the most common sleep disruptors, and most women over 35 are dealing with some degree of it, whether they realize it or not. Adrenal Soothe is a blend of targeted adaptogens including ashwagandha and phosphatidylserine that can help reduce nighttime cortisol levels. This can lead to deeper rest and more consistent energy during the day. I take 2 capsules after dinner or with my evening magnesium. This product is especially helpful for women who feel wired but tired at night and have trouble falling asleep despite feeling exhausted.

2. Magnesium (Glycinate or L-Threonate) + topical spray

Magnesium plays a role in over 300 biochemical reactions in the body, including muscle relaxation, nervous system function, and sleep regulation. Unfortunately, many people are deficient due to stress, soil depletion, and poor absorption. I prefer this full-spectrum magnesium because it is calming and well-absorbed. It helps calm both the body and mind, and I’ll also double up by using a topical magnesium (like this one).

3. Low-Dose Melatonin

Melatonin is a hormone naturally produced by the pineal gland in response to darkness. It signals to the body that it’s time to wind down. I occasionally use a low-dose melatonin supplement (0.5mg to 3mg) to support my circadian rhythm, especially during travel or after a night of poor sleep. The key is to use it as a short-term tool and not rely on it nightly unless directed by a healthcare provider. I avoid higher doses, which can lead to grogginess the next day. A little bit helps me get deep sleep when I need it, and I feel like a million bucks the next day.

4. Castor Oil Pack 

Castor oil packs have been used for centuries to support detoxification and calm the nervous system. I use a reusable, no-mess pack over my abdomen in the evenings while I wind down. It can promote circulation, liver detoxification, and stimulate the vagus nerve, which activates the parasympathetic nervous system, our “rest and digest” mode. This simple practice can make a huge difference in helping the body shift into sleep mode. This is my favorite castor oil pack– use FITNESSISTA for a discount. I love the NOW Foods brand castor oil the most (FITNESSISTA for 20% off); you can also pair this with an inexpensive castor oil pack from Amazon.

(I just put a dark baggy t-shirt on top)

How to Incorporate These into a Routine

You don’t need to use everything every night and it’s important to adjust it based on your needs and life.

Here’s what I do:

After Dinner

2 capsules of Adrenal Soothe

Optional: magnesium drink mix for extra relaxation, like Organifi Gold

Wind Down (30–60 minutes before bed)

Apply castor oil pack while reading or journaling

Take full-spectrum magnesium

Use low-dose melatonin only when needed

Put on my blue light blocking glasses and use magnesium spray

Bedtime

Remove the castor oil pack

Turn down the lights and avoid screens.

Still Struggling with Sleep? Look Deeper.

If you’re doing all the right things and still not sleeping well, it may be time to look at the root cause. Hormone imbalances, high nighttime cortisol, nutrient deficiencies, and heavy metals can all impact sleep. Functional lab tests like the Stress, Mood & Metabolism test, Minerals & Metals test, and the HTMA (Hair Tissue Mineral Analysis) can give you a clear picture of what’s going on and where to begin.

Understanding your body’s unique imbalances is the first step to sustainable sleep,  and it’s often the missing link when nothing else seems to work.

If you’re curious about testing or want to explore a personalized plan, email me gina@fitnessista.com subject TESTING. I would love to help you uncover what’s holding your sleep back and create a path forward that works with your real life. It can be so helpful to have someone assess your daily routine and help you make simple fixes to transform your sleep!

So, be honest, friends: how’s your sleep? Do you toss and turn or are you able to get a solid night’s rest?

I’ve been enjoying at least nine solid hours every night this summer, and living it up until we’re back into the school craziness.

xo

Gina

ps. Download my free healthy sleep checklist here!

The post My Healthy Sleep Stack: What I Use for Deep, Restorative Rest appeared first on The Fitnessista.

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strategies I want to keep after our trip

Sharing some of the strategies I’ve tried to keep in our lives after our trip.

Hi friends! How are you? How was the weekend? I hope that you had a great one! We celebrated my nana’s bday, the Pilot was home from a trip, I taught a barre class, and met up with a friend for brunch. We also got some monsoon rain, which is always a little treat.

For today’s post, I wanted to chat a bit about our trip, my perspective since we’ve been back, and some of the strategies I’ve tried to maintain. As you guys know, we LOVE to travel. I feel like it’s the most fufilling way for us to spend the money we’ve earned – on experiences – and it gives us a chance to be away from the hustle and bustle and enjoy time as a family (or as a couple). Travel always gives me perspective and helps me to remember what actually fuels my energy and joy… and what doesn’t. 

While we were in Spain, we were able to take our time and genuinely enjoy each day. I’ve really tried to keep some of the things that I loved so much about our trip (you know, besides the epic sights, culture and food…) and put them into a little list. It’s not really about “vacation mode” forever, but rather what the trip reminded me matters most.

strategies I want to keep after our trip

1. Walk as Much as Possible

We walked miles daily, not even trying, and movement felt natural and refreshing – not forced. While it’s a little more challenging here, I’m still trying to recreate this a bit at home with walks after dinner, walking during meetings, and walking Maisey when the rain has cooled things down a bit.

It’s funny because Tucson is NOT a walking-friendly city. Everything is far, it’s a million degrees, and if you’re outside walking, most people will assume your car broke down, unless you’re in a neighborhood or walking path. It’s definitely the peak of summer, so I’ve been using my lil walking pad throughout the day. In Spain, I’d EASILY hit 20k steps per day, and I have to be intentional to hit 10k here.

2. Cook From Scratch (and Choose Places That Do the Same)

They food we ate felt nourishing and intentional, whether it was made at the Airbnb, by friends (our friend Tony makes an EPIC carrillada) or by a chef at a cozy local spot. While I don’t think we need to have fancy meals all the time, the quality and freshness of ingredients speaks volumes. I’ve found that since we’ve been home, there are only a handful of restaurants here that feel worth the cost to me. I’d rather buy good ingredients and cook at home, instead of pay 100-200 for a mediocre meal for the four of us.

3. Keep Meals Simple

I also remembered that meals didn’t need 18 ingredients or 3 sauces to be satisfying. A piece of grilled fish, some roasted veggies, a drizzle of olive oil and lemon: perfection. Since our trip was on the longer side, I was able to cook in the Airbnb but also didn’t want to buy a ton of ingredients and components. Our meals were so simple, fresh, and satisfying.

4. Stay Up Late and Sleep In (Seasonally)

It was truly magical to embrace summer nights: kids up late, spontaneous gelato runs, morning light peeking through the windows while you’re still curled up in bed. It’s not a forever routine, but a fun reminder to bend the rules sometimes. The school year is very rigid and scheduled (it has to be), so it felt like an epic treat to stay up until midnight or 1am most nights and start the day around 9:30.

5. Slow Meals With Good Company

Recreate the 2-hour meals, whether it’s dinner on the patio with friends, or just the four of us at the dining room table. I loved that meals aren’t rushed, which enables you to enjoy the food and company so much more. I find that you’re more in tuned with hunger cues so you actually eat less. I’ve been trying to slow down a little with all aspects of life.

6. Prioritize New Adventures With the Girls

Even at home: new parks, new recipes, little day trips, or just letting them help me plan something “new.” Travel always reminds me how magical it is to see the world through their eyes. Also, what they say is true: they grow up SO quickly. Things they used to enjoy aren’t as exciting anymore, so it’s been fun to explore what they’re into and have some new adventures together.

7. If You Take a Break… Nothing Falls Apart

This one’s big. Together, we’re all carrying a huge mental and emotional load, especially as moms. We’re the ones who remember who mysteriously ran out of socks, the ingredients we need to pick up for dinner, order a gift for the birthday party this weekend, one kid has a dentist appointment tomorrow, along with work deadlines and chores. It was refreshing to just take a step back… and nothing broke. The blog, the inbox, the chores; they were all waiting when we returned, and it was ok.

When both girls were babies, I was still blogging three times a day and couldn’t imagine taking off for more than a short weekend. I ended up taking about six weeks off work, for the first time ever, and nothing broke.

I pre-wrote my content in advance and only took client calls and emails while we were away. It was a huge gift, and it gave me new inpiration and energy to get back into things the second we were back. While I don’t think I’ll take six weeks off again anytime soon lol it’s a good reminder that you CAN step away for a bit and things will be ok.

8. Make Time for Art, Music, and Culture

Whether it’s a museum, live music, or listening to a symphony on Spotify while making dinner, it adds richness to everyday life. You don’t have to be in another country to bring beauty into your day. I’m trying to make an effort to book theatre tickets, enjoy outdoor music, visit museum, and bring little bits of culture and joy into our lives.

9. Nurture Community

One of the most beautiful things about Spain is the community environment. Our friends go to an international school in Sevilla, and the parents get together frequently. They’re constantly enjoying a drink or tapas together while the kids go off and play, and planning meals, day trips, and playdates. We’re fortunate to have an incredible community here in Tucson, so it was a good reminder to continue to nurture the relationships that are important to us.

10. Get Dressed for the Day

Europeans have a way of showing up for the day with care. While, leggings totally have their place (I’ll never quit them fully lol), getting dressed feels good. I definitely feel more focused and productive when I’m in *real* clothes instead of sweats and a hoodie. 😉

So, tell me friends: has a trip changed your perspective on everyday life? How do you try to slow down in your routine?

xo

Gina

More:

Barcelona Adventures

Sevilla Adventures

Disney Fantasy Cruise Spain, Italy and France

Tips for visiting Sevilla 

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