Rekindle. Rewild. Remember.
Free Resources. Please help yourself to whatever you might find supportive. ♡
Hi, I’m Denise, a wellness coach and creative. I help people slow down, ask the deeper questions, and come home to their truest selves with honesty, compassion, and a willingness to sit in the beautiful mess of being human. My creative life spans 20+ years, from art direction in publishing to creative recruiting for big brands, to running my own little boutique by the sea. 🌊 These days, I’m most at peace off social media, savoring quiet mornings, homemade meals, and the ever-evolving art of being. I believe in the beauty of being fully human—messy, meaningful, and wildly alive. If that speaks to you, I’d love to connect.You’ll find a wide range of informative resources below. I hope you find them supportive and nourishing! I’ll be adding more as I create them, so check back soon! Play my online adventure game for free here!
With love, Denise
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Utilizing Neuroscience To Make A Change In Your Life
Neuroscience offers us a powerful tool for personal evolution. This resource is a gateway to understanding the transformative potential of the RAS (Reticular Activating System) and how we can use it to go beyond the limitations of typical affirmations. Inside, you'll find specific and actionable tips to unlock the wisdom hidden in your subconscious.
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Somatic Practices To Support Your Body
These simple somatic practices, included in this resource, can help calm your nervous system, reduce anxiety, and help you reset when you feel overwhelmed.
When you explore any type of extended self-study required during personal evolutions, you must have tools to relax your nervous system when needed. It's essential that you feel well-resourced and calm to explore new ideas and integrate them.
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Energetics of Polarities to Support Inner Union
Exploring the concepts of energetic polarities is a creative way to continue expanding inner harmonization, leading to more clarity on our path.
When we learn to integrate (and celebrate) all aspects of ourselves, we can live with more authenticity, trust, integrity, purpose, and peace – and honor that in others. Weaving the creativity of doing (Yang) and the creativity of being (Yin) helps us innovate! This resource will help you test your inner balance.
Calming and Centering Breathwork Practice to Ground Your Body and Relieve Stress
Quick and Practical Tips
I created these quick resources based on key foundational truths of nature that have supported my own health. They are designed to be short and simple so you can quickly and effectively get the information you need and begin to gently apply it in your life. My hope is that these insights help you feel more connected and empowered on your wellness journey. Feel free to save or download them to use whenever you need a little reminder or guidance.
Remember, every body is unique. Honor your needs and rhythms with kindness and curiosity, not rigidity. If you’d love personal support, explore my offerings here. If you feel aligned and excited, feel free to reach out.
Your adrenal glands store more vitamin C than almost any other part of the body. That’s because vitamin C is essential for producing cortisol—the hormone that helps your body respond to stress. Without enough vitamin C, cortisol production becomes less efficient, which can leave you feeling fatigued, moody, or burned out.
For women especially, balanced cortisol is key to stable energy, mood, metabolism, and hormone function. Vitamin C also supports the production of neurotransmitters like serotonin and dopamine, which influence motivation, mental clarity, and emotional balance.
But not all vitamin C is the same. Over 90% of supplements use synthetic ascorbic acid made from genetically modified corn sugar through industrial processing. These isolated forms lack the natural co-factors found in whole-food sources like camu camu or acerola cherry—co-factors that improve absorption and effectiveness.
Citric acid, often added to supplements, is not vitamin C. It serves a different role and doesn’t offer the same health benefits.
Real, whole-food vitamin C supports your stress response, protects against oxidative damage, and helps regulate the body’s natural hormone rhythms. It’s not about eliminating cortisol—it’s about keeping it in balance.
Every body is unique, and honoring your individual needs is key when aligning with your menstrual cycle. Keep in mind that the days and timing is unique for each woman, these are simply general guidelines.
Science shows that each phase—menstrual, follicular, ovulation, and luteal—has distinct hormonal and energy patterns that influence how you feel, think, and move through your day.
During menstruation, resting and nourishing with iron-rich foods like red meat, spinach, or lentils supports replenishing blood loss and energy restoration. Warming foods such as ginger and cinnamon, along with keeping your feet and body warm, can promote circulation and comfort.
In the follicular phase, rising energy and creativity pair well with antioxidant-rich fruits, healthy fats, and protein to fuel growth and new beginnings. Ovulation brings peak energy and social drive—making it a great time to prep meals and freeze portions that can carry you through the luteal phase, when energy naturally dips.
During the luteal phase, focus on calming magnesium-rich foods like leafy greens and bananas to ease mood swings and cramps, and prioritize rest and gentle organization.
Remember: this isn’t a rigid protocol but a joyful, intuitive practice. Listen to your body, honor your rhythms, and use these science-backed strategies to support balanced energy, mood, and wellbeing throughout your cycle.
Additional Resource: One of my favorite books that explores this topic, as well as other female health concepts, is Woman Code by Alisa Vitti.
True nourishment isn’t about cutting out every treat or shrinking your portions into nothing — it’s about feeding your body enough so it feels safe, steady, and supported.
For women especially, safety is everything. If your body doesn’t feel safe — if it’s constantly underfed, overstimulated, or overwhelmed — it won’t prioritize healing, digestion, or weight balance. Instead, it holds on, trying to protect you.
Healthy fats aren’t just nutrients; they’re messengers. They tell your body: you are fed, you are safe, you can rest now. Balanced meals stabilize blood sugar and cortisol. Gentle movement like a short walk after meals supports digestion and blood sugar regulation — a simple practice with powerful effects.
And while we’re often told to cut calories or drink more coffee to push through, the truth is: over-restricting and overstimulating can make your body feel more stressed, not less. High cortisol and low nourishment can slow your metabolism and leave you feeling depleted and stuck.
Your body thrives when you honor its signals. Nourishment is deeply individual. It’s not about perfection or rules. It’s about trusting your body, feeding it well, and letting healing unfold from a place of support and softness.
*If you love coffee, I can relate. I decided to try a coffee alternative because as much as I love tea, I prefer something more like coffee in the morning. Rasa has been a game changer for me and has supported my mind and body, helping me with stable energy throughout my day with mood-supporting herbs and adaptogens. Rasa is an herbal coffee alternative packed with adaptogens & mushrooms that give sustained energy and stress support. Adaptogens work with your endocrine and nervous systems to help you cope with stress better. I love the taste, and it's a company that I feel great about supporting and sharing with others! Organic ingredients, high-quality sourcing, female-owned small business, purity tested, fair-trade and direct trade, and quality people are at the helm.
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Hydration as Energy, Rhythm, and Intelligence
Hydration isn’t just about how much water you drink — it’s about how your body receives, absorbs, and integrates it.
Your cells don’t simply need “more” water; they need bioavailable, mineral-rich water—the kind found in hydrating fruits, spring water, herbal infusions, or water that’s been energized by sunlight, movement, or natural minerals. This type of water is often called structured water, and while research is still emerging, it appears to be absorbed more efficiently and may support mitochondrial energy production, better cellular communication, and even faster tissue repair.
Water supports hormone balance by helping the liver metabolize and clear used hormones like estrogen. It also carries nutrients like iodine and selenium that are essential for thyroid hormone production, and regulates electrolyte balance, which affects adrenal output and cortisol rhythms.
Hydration is rhythm. Sipping slowly throughout the day, rather than chugging, helps regulate blood volume and supports steady energy and nervous system stability—especially during transitions between menstrual phases or when under stress.
Your circadian rhythm is the master clock behind nearly every system in your body — from hormone regulation to metabolism, digestion, and sleep.
Morning sunlight helps regulate cortisol for energy and mental clarity, while evening darkness supports melatonin for deep, restorative sleep. When your light exposure, movement, and meal timing align with your body’s natural rhythms, you support hormonal balance, improve gut health, and make it easier to maintain a healthy weight.
Disruptions — like late-night blue light, spicy or heavy meals, or stressful content before bed — can increase cortisol at the wrong time, disrupt sleep, and throw off leptin, ghrelin, insulin, and other key hormones that impact appetite, cravings, and fat storage.
Aligning your life with your light cycle is one of the simplest and most powerful ways to improve:
Sleep quality
Hormonal health
Gut microbiome balance
Mental clarity
Weight regulation
Overall energy and mood
Additional Resource: One of the most powerful and comprehensive classes I have taken was Dr. Cassie Huckaby’s Masterclass on Light. Find more here if you want to take an extensive deep dive into this topic. I also have a comprehensive resource on Applied Quantum Biology, reach our to me directly for more information.
Supporting your thyroid naturally goes beyond nutrients — it’s about honoring your whole self, including your emotions, nervous system, and unique rhythms. The thyroid regulates metabolism, energy, mood, and hormone balance, but it’s also deeply connected to how you manage stress and process emotions.
All women, including those who are neurodivergent and may experience heightened nervous system sensitivity or dysregulation, benefit from creating space to speak their truth, fully feel their emotions, and embrace their unique rhythms. Chronic stress, emotional suppression, and lymphatic congestion can disrupt thyroid hormone production and worsen symptoms like fatigue, brain fog, and mood swings. (Here is a quick and powerful lymph exercise you can do daily.
Science shows key nutrients like iodine, selenium, zinc, and iron support thyroid health, while mineral-rich hydration energizes cells and ensures efficient hormone transport. Morning sunlight helps regulate your circadian rhythm and supports thyroid hormone activation, and gut health is crucial since about 20% of thyroid hormone conversion occurs there.
Prioritizing deep, restorative sleep in a cool, dark environment allows your thyroid to recharge. Supporting your nervous and lymphatic systems through gentle movement, breathwork, grounding, and practices like dry brushing helps reduce inflammation and balance stress — essential for all bodies.
Remember, every body is unique. Honor your needs and rhythms with kindness and curiosity, not rigidity. Healing your thyroid is a journey of listening deeply to your body, embracing your emotions, and aligning with your authentic self.
What Is Mitochondrial Health?
Mitochondria are tiny powerhouses inside your cells that create energy for your entire body. They take the food you eat—especially fats and sugars—and convert it into fuel called ATP (adenosine triphosphate). This fuel powers everything you do, from thinking and moving to digesting and healing.
If your mitochondria aren’t functioning well, your body can’t produce enough energy. The result? You may feel tired, mentally foggy, sluggish, or even struggle with deeper imbalances over time.
Think of your cells as the buildings of your body. Inside each one, mitochondria act like power plants—constantly generating energy to keep everything running smoothly. Though small, they have an enormous impact on how you feel and function.
Why Does Mitochondrial Health Matter?
Mitochondria support nearly every process in your body. When they’re strong and healthy, you tend to have better energy, sharper thinking, a more resilient immune system, and a healthier metabolism. Over time, supporting your mitochondrial health can also contribute to slower aging and better recovery from stress or illness.
Gut health is just one piece of overall wellness, but it’s a powerful and approachable place to start. Introducing probiotic and prebiotic foods into your diet can be a simple, enjoyable way to support digestion, immunity, and mood — all while exploring new flavors and recipes.
Probiotic foods introduce beneficial bacteria that support digestion, immunity, and mental health. Prebiotic foods provide the fiber that feeds these good microbes, helping your microbiome flourish.
But gut health isn’t only about what you eat. Getting regular sunlight exposure supports vitamin D production, which plays a key role in immune balance and gut health. Plus, managing stress and allowing yourself to release emotions can reduce gut-related discomfort and promote overall wellness.
Honoring your body means choosing foods and habits that feel right for you — there’s no rigid protocol here. Explore, enjoy, and find joy in nurturing your gut health naturally.
Incorporating a variety of probiotic foods like yogurt, kefir, kimchi, and sauerkraut alongside prebiotic staples such as garlic, onions, oats, and green bananas can help improve:
Digestion and nutrient absorption
Immune resilience
Mental wellness through the gut-brain connection
Inflammation reduction
Metabolic health and weight managemen
Your thoughts, emotions, and the truths you carry don’t just live in your mind — they live in your body. And your body listens, every day.
Chronic stress from hiding emotions, fear of aging, people-pleasing, or constantly striving to be "better" raises cortisol, disrupts digestion, weakens immunity, and impacts hormone balance. Even the small, everyday moments of silencing yourself — holding back your truth or pretending you're okay — accumulate as inner tension that the body holds.
When we spend our lives trying to fix ourselves, we begin to believe we’re broken.
Healing doesn’t come from doing more. It comes from listening more. From softening. From honoring your emotions and slowing down enough to hear what your body is asking for.
✨ The nervous system needs more than protocols — it needs truth, safety, joy, and rest.
✨ Wellness is not a checklist. It's cooking with love, sharing meals, laughing, playing, connecting with others, and remembering that you are a whole person, not a project.
✨ Nourishing food is powerful, but so is dancing in your kitchen, journaling your truth, taking a walk in the sun, or allowing yourself to cry and feel without shame.
✨ Overloading on wellness information without applying it gently can create shame and paralysis. Start small. Choose what resonates. Let your healing integrate into real life. Find joy and fun in the process.
Loves, please consider, doing something to “heal” or get an outcome has a way of pushing you further from the anticipated benefit. The expectation shifts the potential and turns it into a task rather than something enjoyable that adds to your life and provides healing benefits because of it—seeking can interfere with the ability to fully experience it.These paradoxes of life can sometimes feel frustrating, I get it, but they are worth exploring and honoring.
5 Simple Ways to Improve Digestion (That Have Nothing to Do With Food)
Feeling bloated, foggy, or run down—no matter how "healthy" you eat?
In this quick 10-minute video, I’ll share five powerful but often overlooked ways to support your digestive health.
Give me 5 minutes, and I'll prove that more ease gets the absolute best results! (Staying strong, healthy, abundant, going after your passion, and becoming your own boss, type of results!)