Better Choices, Better Health: Free Resources and Personalized Support
Resources for Better Health and Wellness
Welcome to a space dedicated to helping you make informed, healthier choices for your mind and body—without the pressure of judgements. Here, you’ll find tools, videos, and guides to empower your journey toward improved nutrition, fitness, and overall wellness.
Free Resources
Educational Videos
Access free YouTube videos covering foundational topics on nutrition, exercise, and lifestyle habits. These videos provide actionable advice for anyone, even without a personalized plan.
Siblings Casey & Calley Means speak on Joe Rogan’s podcast about the current existential health crisis in the United States. View the Video
Dr Casey Means speaks to the Root Cause of Metabolic Dysfunction. What causes the chronic issues, and what can we do about it. View the Video
Other Videos
- Sarah Duval-physical therapy
- Andrew Huberman, Huberman Lab
- Dr Barbara O’Neil
- Dr Ken D Barry
- Dr Michael Gregor
Podcasts
- Huberman Lab by Andrew Huberman
- Gut Health Reset with Dr. Ann-Marie Barter
- Root Cause Medicine
Documentaries
- Food As Medicine (2016)
- Beyond Weight Loss-highly recommend, free on TUBI
- Hack Your Health, The Secrets of your Gut Food Matters
Websites
- Nutrition Facts – Highly recommend for credible information
- Peer reviewed research articles
- Supplement Ingredient database
Other Online Resources
Learn about whole-food diets.
Understand exercise routines for beginners.
Research credible sources on health and wellness.
Take advantage of affordable, online self-testing options for:
- Self Assessments
- Hormones
- Gut bacteria
- Vitamin deficiencies
- Food intolerances
Many of these are eligible for FSA/HSA reimbursement.
Books/Audiobooks
- Good Energy by Dr Casey Means
- How Not to Diet by Dr Michael McGregor
Working with Me
If you want a more personalized approach:
- Knowledge Assessment: Using my nursing and nurse practitioner background, I’ll evaluate your understanding of nutrition and fitness.
- Tailored Planning: Together, we’ll create a realistic plan aligned with your goals and special circumstances.
- Guidance on Resources: I’ll teach you how to evaluate the credibility of online tools and information for your health journey.
- Why It Matters Every cell in your body needs the right balance of vitamins, minerals, and nutrients. Overeating or consuming the wrong types of food doesn’t fuel your cells effectively—it results in waste or fat storage. By making better decisions about what you eat and how you move, you’ll notice increased energy, improved health, and a better quality of life.
- Accountability Coaching: Accountability coaching is a powerful tool for kickstarting and sustaining a healthy lifestyle journey. Change can feel overwhelming, especially when faced with conflicting information or old habits that are hard to break. A coach provides structure, guidance, and encouragement to help you set realistic goals and stay committed to achieving them.
Take the First Step
Small changes lead to big results. Whether you choose to follow free resources or work with me for one-on-one guidance, your deliberate effort will transform your health.
Your journey toward a healthier, happier you begins now.
Our bodies are designed to eat straight from the earth, move in excess, absorb sunlight, and avoid toxins. Yet, our modern lifestyles often contradict these fundamental needs
Key Principles for Health
- Nutrition: Focus on consuming earth-grown, whole foods instead of ultra-processed options. Whole foods provide essential nutrients that your cells need to function optimally, boosting energy and reducing unnecessary calorie intake.
- Hydration: Keep your body well-hydrated by drinking sufficient water daily. Proper hydration supports digestion, nutrient absorption, and cellular energy, contributing to overall health and vitality.
- Mindset: Cultivate a positive and growth-oriented mindset. Small, deliberate changes and a willingness to learn can have a profound impact on your health and well-being.
- Sleep: Prioritize quality sleep to allow your body to repair, recharge, and maintain hormonal balance. Aim for a consistent sleep schedule to support long-term wellness.
- Exercise: Incorporate regular movement into your routine to strengthen your body and improve cardiovascular health. Consistency is key, and even small efforts can yield big results over time.