How To Healthmaxx This Year
Maxxing has become internet shorthand for going all in on a goal. I’m all about that energy. So I’m going to give you the top 5 things to MAX out this year and ways to do so.
Comment below on which one you will be focusing on!
1. Hormone Balancing Maxxing
Your hormones are not random. They are downstream of your blood sugar, your stress, your liver, and your sleep. Most women I see have been told their cycles, energy, mood, or skin issues are just “normal.” They are not normal. There is almost always a root cause to painful periods, PMS, breast tenderness, migraines, insomnia and bloating.
Where to start if you want to optimize your hormones:
Protein within 30 minutes of waking, because blood sugar is the foundation of hormone health
Strength train three times per week (avoiding HIIT and long cardio sessions)
Seed cycling (flax and pumpkin in your follicular phase, sesame and sunflower in your luteal phase) ***this is my number 1 tip as it’s the BEST way to balance hormones naturally
Cruciferous vegetables daily to support estrogen metabolism (especially for my girls with PMS, PMDD, painful and heavy cycles)
Magnesium glycinate, 300 to 400 mg nightly (absolute game changer in luteal phase)
DUTCH hormone testing to actually find the root cause
Castor oil packs over the liver, three nights per week
Eliminate seed oils and ultra-processed foods. Trust me your period will notice the change.
Track your cycle with Oura, Natural Cycles, or Tempdrop
Prioritize 8 to 9 hours of sleep (non-negotiable)
2. Gut Health Maxxing
If your gut is inflamed, nothing else can fully heal. Skin will flare. Hormones will be off. Your nervous system will stay on high alert. The gut is the gateway to the rest of your health, and most of my patients are surprised by how much shifts when we regulate it.
Where to start:
GI-MAP stool testing to identify what is actually off (this is fundamental in my practice)
Chew every bite 20 to 30 times (*yes it makes a huge difference)
Bone broth daily for gut lining repair (especially empty stomach)
Colostrum first thing in the morning
30 different plants per week for microbiome diversity
Fermented and probiotic foods daily (sauerkraut, kefir, kimchi, yogurt)
Digestive enzymes or bitters before meals (*another BIG difference in bloating/gut health)
12-hour overnight digestive rest and reduce snacking between meals
Aim for 30 g of fiber daily (seeds are my favorite way to do so)
Manage stress, because your gut listens to your nervous system
3. Nervous System Maxxing
You can do every protocol perfectly and still not get better if your body never feels safe. A dysregulated nervous system keeps cortisol high, digestion shut down, and inflammation at a significant level. The nervous system is central to truly healing.
Where to start:
Daily vagus nerve work (humming, gargling, cold water on the face)
4-7-8 breathing in the morning when you wake up and when you’re winding down before bed
HRV tracking with Oura or Whoop (*to measure changes over time and stress on the body)
Adaptogens like ashwagandha, rhodiola, and holy basil
Magnesium glycinate and L-theanine for wind down
10 minutes of morning sunlight, no sunglasses
Walk barefoot on grass for 15 minutes daily (*grounding and reducing negative ions)
Limit caffeine to one cup before 10am, preferable matcha and after breakfast
Somatic shaking or stretching daily
B-complex with active folate and methyl B12
4. Deep Sleep Maxxing
Sleep is the cheapest, most powerful intervention you have, and the one most high-performing women undervalue. Deep sleep is when your body detoxes, repairs hormones, consolidates memory, and resets your immune system. If your sleep is off, everything else will start to slowly dysregulate.
Where to start:
Consistent sleep and wake time, even on weekends
Magnesium glycinate, 300 to 400 mg, one hour before bed
Mouth tape to support nasal breathing
Blackout curtains and a cool room (65 to 68 F)
No screens or overhead lights two hours before bed (*prefer red lights in room and blue light blockers after sunset)
Glycine, 3 g at bedtime (*to cool core body temperature)
Tart cherry juice for natural melatonin (*make sure it’s sugar free)
Stop eating 3 hours before bed
10 minutes of morning sunlight to anchor your circadian rhythm
Natural fiber bedding (organic cotton or Tencel)
5. Clear Skin Maxxing
Your skin is a reflection of what is happening on the inside. Acne, eczema, rosacea, melasma and persistent dullness are signals that something is off. They almost always trace back to the gut, blood sugar, hormones, or the liver. The right topical routine matters, but it will never truly solve the problem at hand.
Where to start:
Heal the gut first, because skin issues almost always start there
Comprehensive testing (food sensitivity, hormone panel, GI-MAP)
Stabilize blood sugar with protein and fat at every meal (at least 30g of protein per meal)
Zinc picolinate, 30 mg daily (*don’t forget to consume it with food)
Omega-3s, 2 to 3 g daily for inflammation and skin barrier support (seeds and salmon are my favorite)
Clean, non-toxic skincare that supports your skin barrier
Liver support with cruciferous vegetables and dandelion tea
Filtered water with trace minerals
Eliminate seed oils and refined sugar
Silk or satin pillowcase, changed weekly
How To Actually Use This List
Pick the area where your body is needing the most support. For most of my patients, that is usually starting with the gut or nervous system. Choose three things from that list. Do them consistently for 30 days. Then layer in the next area.
This is the part most people skip. Where people drop off. The more you stay consistent and habit stack, the better results you’ll experience.
If your labs have looked “fine” for years and you still feel off, you do not need another diet. You need a doctor who knows where to look. That is the work I do every day with my patients, and it is the reason I started this Substack in the first place.
Save this. Come back to it. Send it to the friend who needs to hear it.