My 6 Pillars of a Vibrant Life

I didn’t land in the wellness world by accident—it was born out of personal experience and years of working in the healthcare trenches. First as a nurse, then later as a health coach and NLP therapist. I’ve spent countless hours supporting women through stress, hormone imbalances, burnout, and big life transitions like perimenopause and menopause.

Through my own journey and that of my clients, I began to notice patterns. There were six key areas that always seemed to hold the most power in creating lasting change. These became the foundation of my work, the core of my own healing, and the pillars I now guide my clients through.

These aren’t quick fixes. They’re simple, practical, and deeply transformative. Think of them like the combination to a bike lock: when you start turning each one, real healing begins.

Sleep

I always say, sleep is the number one tool in your wellness toolbox. When sleep is off, everything else feels harder: your hormones, your cravings, your energy, your mood... it all starts to unravel.

When you don’t get good sleep, your cortisol levels spike during the day to keep you alert, and that stress hormone rollercoaster messes with your hunger cues. That’s why you find yourself reaching for sugar or carbs to make it through the afternoon. It’s not just willpower—it’s biology.

Most women need between 7 and 9 hours of quality sleep, not just time in bed. And quality starts with routine. In my work with clients, we focus on creating wind-down rituals that tell your body, “it’s time for rest.” That might look like dimming the lights, doing a short breathing practice, or rolling on my Relax essential oil blend, which is formulated with oils historically known to calm the nervous system.

Sleep is where your body heals, detoxes, and resets. If you’re going to start anywhere, start here.

Nutrition

"We are what we eat." It’s a phrase we’ve all heard a million times—and for good reason. Food isn’t just fuel. It influences everything: our brain, our hormones, even our emotions. When we load up on processed foods and refined carbs, we’re not just throwing off our digestion—we’re disrupting blood sugar, creating brain fog, messing with our mood, and sending our hormones into chaos.

What we eat shapes our gut, and our gut affects how we think, feel, and function. The gut and brain are constantly communicating with each other.

I always help my clients create meals packed with fiber, healthy fats, clean protein, and vibrant veggies, which helps keep blood sugar stable and hormones balanced. I do not believe in body restriction or deprivation because this is not how our body thrives. It thrives on nourishment, consistency, love, and understanding.

I tell my clients: it's not about eating perfectly. It's about learning what makes you feel strong, clear, and balanced—and then leaning into that with intention.

Movement

Moving our bodies every day is a non-negotiable in my mind. But that doesn’t mean you need to go to the gym every day and complete a HIIT workout. What it does mean is that you need to prioritize moving your body in a supportive way; it can be walking, dancing, yoga—whatever feels good and sustainable.

I work with my clients to find supportive ways to move and teach them to move with intention. I believe in changing things up—every day will look different in terms of energy levels, so it’s essential to tune in and listen to what our body needs that day.

Mindset

We are what we believe. Our mind is our most powerful organ. If we are in a constant state of fight or flight because of chronic stress and negative self-talk, we are setting our body up for imbalance.

It’s essential for us to cultivate a resilient mindset filled with self-love, self-compassion, and the ability to quickly shift into a parasympathetic nervous system, which promotes rest and digestion. To achieve this, my clients and I talk about journaling, self-affirmation, breathing techniques, and mindfulness.

Belief System

Like our mindset, our belief systems are deeply ingrained in our minds. They are what cause us to behave and act. From a young age, our beliefs about food, wellness, health, and self begin to form.

As part of a healing journey, we must question our belief systems and ensure they align with our desired life. What we believe will shape our reality. I help my clients let go of beliefs that no longer serve them, update those that need to be changed, and hold onto those that continue to serve them on their healing journey.

Empowerment

Knowledge is power, but embodiment is transformation. When you understand your body’s signals and feel confident making health decisions, everything changes. This includes advocating for yourself with providers, asking the right questions, and trusting your intuition. Empowerment means taking the reins of your health journey.

This is something I make sure to teach my clients—because navigating healthcare can be overwhelming and even intimidating. But when you know how to stand in your power and trust your voice, you can create real change.

Putting it all together:

It’s not about perfection, it’s about consistency and the commitment to always prioritizing what feels best for your body. It's about building a lifestyle that supports your life and health. These six pillars offer a grounded, holistic framework that every woman can start implementing today, no matter her age.

Mark your calendar — some upcoming events:

• IN PERSON, BROOKLYN, NY: Swing by my essential oil booth during the Carey Gabay Foundation Wellness Expo

  Date: Saturday, April 26 & Sunda,y April 27
  Time: 11 AM – 5 PM EDT
  Location: Major R. Owens Health & Wellness Community Center

  1561 Bedford Avenue, Brooklyn, NY 11225

• IN PERSON, BROOKLYN, NY: Join me and a co-host in a May Day and Spring vision boarding event: Create & Bloom: May Day Cards, Vision Boarding, and Connection

  Date: Wednesday, April 30th
  Time: 6-8 PM EDT
  Location: Sunrise/Sunset Cafe

  351 Evergreen Avenue, Brooklyn, NY 11221

• VIRTUAL: Join me and a fellow health coach to discuss the importance of sleep

  Date: Thursday, May 1st
  Time: 11 AM
  Location: Instagram Live

• IN PERSON, PLANO, TX: I’m coming back to Plano to host another M-Factor screening with the help of MoveStudio: The M-Awakening: A menopause gathering

  Date: Friday, May 16th
  Time: 5-7 CDT
  Location: MoveStudio

  18484 Preston Road #201 Dallas, TX 75252