The Autoimmune Coach

Fragrance Free Friday!

For years, I didn’t realize how much fragrances were affecting me. Headaches, skin irritation, feeling “off,” breathing issues, and so many products are loaded with artificial scents that we don’t even think twice about.

As someone with sensitivities and allergies, switching to fragrance-free products has made such a difference for me. This is one of my favorite body lotions right now because it keeps my skin hydrated without the overwhelming smell.

It’s wild how normalized fragrance is in EVERYTHING — lotion, laundry detergent, candles, cleaning products, perfumes, even “unscented” products sometimes still contain masking fragrances.

Do you have a sensitivity or allergy to fragrances?

Are you confused about how much water you actually need to drink every day?

The truth is, there is no one-size-fits-all answer.

Hydration needs can vary based on:
• Body size
• Activity level
• Climate
• Medications
• Health conditions
• Sweat loss and exercise

According to the National Academies of Sciences, adequate daily fluid intake is approximately:
• About 8–11 glasses per day for women
• About 11–15 glasses per day for men

But that includes fluids from BOTH beverages and food.

A common starting point is drinking about half your body weight in ounces of water daily, then adjusting based on your body and activity level.

Some signs you may need more water:
• Headaches
• Fatigue
• Dark urine
• Dry skin
• Feeling thirsty
• Dizziness

How much water are your drinking a day?

Welcome to the first edition of: What Is It Wednesday.

Did anyone guess Doritos?

Every Wednesday, I’m going to post an ingredient list from a common food product and ask one simple question:

Do we actually know what we’re eating?

Take a look at this ingredient list and ask yourself:
• How many of these ingredients can you pronounce?
• Do you know what all of these ingredients are?
• Would you expect this many ingredients in the food?

This isn’t about judgment, it's about educating you on what is n our foods.

So many people think health is only about food.

But real health is also:
• sleep
• stress
• movement
• boundaries
• routines
• mindset
• consistency
• the small habits you repeat every day

Your habits shape how you feel physically and mentally over time.

You don’t need to change everything overnight.
You just need habits that support the life and health you want long term.

There’s more to me than health coaching and nutrition. 🤍

A few things people are usually surprised to learn about me:

• I have two different color eyes
• I’ve been gluten-free and dairy-free for 10 years
• I’ve run 2 marathons
• I grew up in New Jersey
• I’m allergic to fragrances, so I’m completely fragrance-free
• I love animal print
• My VW Bug caught on fire driving to a job interview
• I worked on Storybook Land at Disneyland

Life is weird, unexpected, challenging, and sometimes hilarious. I believe those experiences shape who we are and how we connect with people.

Now I want to know something about YOU.
What’s a random fun fact people would never guess about you?

Happy Mother’s Day to the moms who are always taking care of everyone else.

The ones remembering appointments, checking on everyone, making the meals, carrying the stress, and still showing up every single day.

But when is the last time you checked in with yourself?

Your health matters too.
Your rest matters too.
You matter too.

Maybe today is your reminder that wellness doesn’t have to start with a complete life overhaul.
Sometimes it starts with:
• drinking more water
• resting without guilt
• moving your body
• saying no
• making your own health a priority again

You can’t keep pouring from an empty cup.

Happy Mother’s Day.

Diets work… until they don’t.

Take the cabbage soup diet.
Sure, you might see results.

But are you really going to eat cabbage soup forever?

Probably not.
And when you stop, old habits come right back.

That’s why it’s not about the diet,
it’s about the habits underneath it.

There are a few things I see online all the time that sound good… but it doesn't always match real life.

“Heal your body in 30 days”
“This works for everyone”
“Just cut this one thing”

I understand why people want that.

When you’re not feeling well, you want something simple and clear.

But most of the time, it’s not that straightforward.

It usually looks more like:
figuring out what works for your body
making small changes
and adjusting as you go

It’s slower, but it actually lasts.

What’s in your fridge right now?

Not what you wish was in there.
What’s actually in there.

This is where a lot of your daily choices come from.

If your fridge has: simple foods, protein options and things you can throw together quickly, then everything will feel easier.

If not… it usually turns into: “I’ll just grab something quick” or “I’ll figure it out later”

How often does that happen to you?

Be honest…

Are you eating breakfast
or running on coffee?

Which one are you?

No judgment, just curious.

If your weight has been changing and nothing makes sense…
it’s not just about willpower.

Your body is communicating.
The goal isn’t to fight it, it’s to understand it.