Hi there Reader, Cold and flu season? Let's be honest. It's really less-daylight, less-time-outside, and more sugary pumpkin-spice-everything season. Whatever you call it, everyone seems to be coming down with something right now. So I want to share the supplements I keep stocked to support my family. Why I reach for supplements first Supplements and over-the-counter medications are not the same thing. Most supplements are made from herbs, vitamins, and minerals, things your body already...
16 days ago • 3 min read
Hi there Reader, If you follow me on Instagram, you may have noticed I've been a little fired up lately. Nobody's purposely rage-baiting me, but my For You page sure is. Here are three posts that have shown up over and over, and I bet you've seen them too. Post #1: The "miracle" face cream A gorgeous woman is selling a cream that promises to replace Botox and give you plump, smooth, ageless skin. I mean, I'd love a magic serum. Wouldn't you? But her face looks filled. The lines are a little...
23 days ago • 2 min read
Hi there Reader, Ten weeks in, I ask women to fill in a blank: "Ten weeks ago, I used to ______. Now I ______." One woman wrote: "Ten weeks ago I used to skip meals. Now I eat three meals a day." Simple. Quiet. Enormous. Another woman answered a different prompt,"When my goal is peace instead of the scale, I feel ______" with one word: "Stronger." And then there was this message, sent at the very end of the program: "Rachael, thank you for your hard work on this program. You have provided me...
27 days ago • 1 min read
Hi there Reader, I want to tell you exactly what happens inside the Foundation Blueprint because I think a lot of women hesitate because they don't know what they're signing up for. So here it is, plainly. Phase 1: Repair and Reset We start by eating enough. That's it. Three structured meals a day, built around the PWiFF Blueprint. No cutting, no tracking, no restriction. For most women, this phase is the most surprising. Within the first two weeks, energy starts to stabilize. Sleep gets more...
about 1 month ago • 1 min read
Hi there Reader, I'm not going to go viral for this. Three meals a day. That's my big secret. That's the thing I come back to over and over again with every single woman I work with. No intermittent fasting (you actually fast when you sleep). No eating every two hours (terrible for your blood sugar). No counting anything (so overwhelming). Just breakfast, lunch, and dinner built around protein, whole food carbs, fiber, and fat consistently, every day. I know. It sounds too simple. I know it...
about 1 month ago • 1 min read
Hi there Reader, Let me say something that might sting a little: If a meal plan was going to work for you, it already would have. You've downloaded them. Maybe purchased a few. Followed them for a week or two, felt good, felt like this time was different and then life happened. A trip. A birthday dinner. A week where you just couldn't keep up. And then you were off the plan. And starting over felt harder than starting the first time. A meal plan tells you exactly what to eat and exactly when....
about 1 month ago • 1 min read
Hi there Reader, One of the questions I ask women in Phase 2 of the Foundation Blueprint is this: "Tell me about a lunch moment this week where having something prepped saved you." Here's what one woman wrote back: "I made a large pasta salad with Barilla protein pasta, fresh spinach, garlic powder, Greek yogurt, shredded chicken, chickpeas, heart of palm, and salt and pepper. I had it for several days for lunch and it was quick and easy." Read that ingredient list. Protein. Whole food carbs....
about 1 month ago • 1 min read
Hi there Reader, Should I be intermittent fasting? I'm going to give you the honest answer, even though it's not what a lot of people want to hear. For the busy, active, in their 30s, 40s, and 50s, many of them in perimenopause that I work with, intermittent fasting is making everything harder, not easier. Here's why. When you skip breakfast, your body doesn't think "great, fat burning mode." It thinks: stress. Cortisol, your primary stress hormone, is naturally highest in the morning. That...
about 1 month ago • 1 min read
Hi there Reader, I just wrapped up my first Foundation Blueprint cohort and I am so excited to have created a program that is all mine! When women start the Foundation Blueprint, one of the first things I ask is a simple check-in: where was your hunger this morning on a scale of 1-5? One woman wrote back: "I haven't had lunch yet, but my hunger was a three this morning when I woke up. That is progress for me because I'm usually not hungry in the morning. Woot, woot!" That message stopped me....
about 2 months ago • 1 min read