top of page
Salmon & Quinoa Power Bowl
Prep/Cook time: 20min Calories: 544 Protein: 36.2g Carbs: 44.9g Fiber: 8g Ingredients 16 oz, boneless, raw [453.6 g] Salmon (Baked ) 1 cup, dry [170 g] Quinoa 1 cup [237 g] Water 4 cup, chopped [268 g] Kale 4 tbsp [28 g] Pumpkin Seeds 1 avocado [136 g] Avocado 2 tbsp [28 g] Olive Oil 4 medium Lemon (Juice) Directions 01. Preheat oven to 390°F (198°C). 02. Bake the salmon on a sheet pan for 12–15 minutes, or until cooked through. 03. Cook the quinoa according to package instru
Burger Bowl
Prep/Cook Time:20min Protein:42.1g Fat: 16.5g Carbs: 37.3g Fiber:3.1g Ingredients 24 oz [680.4 g] Grass Fed Ground Beef (95% Lean / 5% Fat) 2 large [738 g] Russet Potatoes or Frozen fries if in a time crunch 4 medium [592 g] Tomatoes (Roma) 4 cup [188 g] Romaine Lettuce 4 small [140 g] Pickles (Chopped) 2 tbsp [28 g] Olive Oil 4 dash [1.6 g] Salt Directions 01. Preheat the oven to 400°F (205°C). 02. Cut the potato into thin slices and season with olive oil and salt. 03. Place
Turkey and Egg Breakfast Cup
Prep/Cook Time: 30 min Protein: 40.5g Fat: 22.1g Carbs: 20.2g Fiber: 10.3g Ingredients 8 pumps [8 g] Avocado or Olivr Oil Cooking Spray 16 slice [304 g] Organic Roast Turkey Meat 8 medium [352 g] Egg 4 tbsp, chopped [20 g] Red Onions 1 cup, shredded [113 g] Cheddar Cheese 2 tsp [2.4 g] Kosher Salt 1 tsp [2.1 g] Black Pepper 4 tbsp, ground [26 g] Flaxseeds 4 cup [492 g] Raspberries Directions 01. Preheat oven to 350°F (176°C). 02. Crack the eggs into a bowl and add the salt, p
I Test Women's Hormones for a Living. Here Are 8 Things I Do for My Own Cycle.
The rituals I live by for happier hormones, mood, strength, and a habits that are truly a lifestyle.
5 Foods That Actually Help With Bloating and Lower Belly Fat (And the 3 Lab Markers That Tell You Why It's Happening)
Lower belly fat — the kind that puffs out no matter how clean you eat or how many core workouts you log — is almost never just about calories. And bloating that shows up every afternoon like clockwork, or swells up the moment your cycle shifts? That's not a digestion problem. That's a *data* problem.
Your Hormones Have an Exit Door (And It Might Be Stuck)
You know how you've tried the magnesium, the seed cycling, the "balancing" supplements, the clean eating, and your period still shows up like a wrecking ball every month? The PMS, the breast tenderness, the rage-then-tears, the skin that breaks out right on schedule?
Girl. It might not be your hormones at all.
The Hormone-Histamine-Skin Connection No one is Explaining
Why Your Skin is Reacting and What to do about it
Why These 5 Period Symptoms Are Not Normal — And What They're Actually Trying to Tell You
Your period is your report card and these 5 symptoms tell you everything you need to know.
Why Your Iron Levels Look "Normal" But Your Hair Is Falling Out (And Your Energy Is Gone)
Your doctor says your iron is fine, but you're exhausted and losing hair. Here's why standard iron testing misses the real problem—and the one lab marker that reveals the truth.
Recharge Playlists
A Tribe Exclusive Resource Worship Coffee Shop Vibes Walking Playlist Workout Paylist
Greek Yogurt Almond Protein Pudding
Ingredients 0.75 cup [170.25 g] Whole Milk Greek Yogurt Plain 0.25 cup [62.5 g] Almond Butter 0.5 tbsp [10 g] Maple Syrup 1 cup [90 g] Rolled Oats Gluten Free 1 scoop [20 g] Protein Powder 0.5 tsp [1.15 g] Cinnamon 0.25 tsp [1.05 g] Vanilla Extract 0.5 cup [118.5 g] Water Directions 1. Add the Greek yogurt, almond butter, maple syrup, oats, protein powder, cinnamon, vanilla extract, and water to a blender. Blend on high until fully smooth and creamy. 2. Divide
Cycle Sync Food & Cravings Guide
Your menstrual cycle shifts your hormones week by week, which changes how your body uses fuel, regulates blood sugar, and signals hunger. Cravings aren’t random — they’re feedback. This guide helps you understand why cravings show up in each phase and how to respond in a way that supports your hormones.
Lemon Herb Chicken Thighs with Roasted Root Veggies
Ingredients 12 oz [339 g] Boneless Skinless Chicken Thighs (raw) 1 tbsp [14 g] Avocado Oil 1 small lemon [30 g] Lemon Juice 1 tsp, ground [0.6 g] Oregano 1 tsp [2.8 g] Garlic Powder 0.5 tsp [0.6 g] Kosher Salt 1 cup, cubed, uncooked [133 g] Sweet Potato 0.5 beet [41 g] Beet (Cubed) 1 medium [61 g] Carrot (Peeled and Chopped) 1 tbsp [14 g] Olive Oil 1 tbsp [3.8 g] Parsley (For Garnish) Directions Preheat the oven to 400°F (204°C). Toss the sweet potato, beet, and carrot with o
Lemon Cheesecake Bites
Ingredients 1 cup, halves [108 g] Pecans 1 cup [90 g] Rolled Oats Gluten Free 3 tbsp [60 g] Maple Syrup 0.25 cup [54.5 g] Coconut Oil 1 large [33 g] Egg White 1 Dash [1 g] Himalayan Pink Salt 8 oz [226.8 g] Cream Cheese 0.5 cup [120 g] Plain Non Fat Greek Yogurt 0.33 cup [106.26 g] Maple Syrup 1 medium Lemon (1 tbsp for juice and 1tbsp for lemon zest ) 1 large [50 g] Egg 1 tsp [4.2 g] Vanilla Extract Directions Preheat oven to 350 degrees F (175 degrees C). In a food processo
How I Keep My Energy Steady in My 30s (+ The 5 Labs Every Woman Should Run)
If you’re a woman in your 30s, you’ve probably noticed that energy feels… different. Gone are the days when we could run on little sleep, grab coffee for breakfast, and still make it through the day. Now, between careers, kids, relationships, and just life, our bodies demand more support.
The Top 3 Electrolytes I Suggest for PCOS, Postpartum & Hormone Support
If you're dealing with fatigue that caffeine doesn’t fix, hormonal swings that feel unpredictable, or blood sugar dips that hit out of nowhere, there’s a high chance your issue isn’t motivation — it’s minerals.
Chicken Sausage & White Bean Soup
A great fall, nourishing, weekly soup
bottom of page