BODY BY OD

the view at lindeman lake was worth every step, even the slightly questionable ones tbh.

and as always.... trails over treadmills.

go outside and explore!

pt. ii of ear seeding

tradition chinese medicine got this game on lock! it's not about instant fixes it's about gentle stimulation.

play the long game.

these small seeds can make a huge difference 🌱

one thing I've learned over the years is that health isn't just about what you eat or how you train.

sleep, stress, recovery, digestion, and your nervous system influence nearly everything.

that's what initially sparked my interest in ear seeding.

ear seeding isn't a new wellness trend - it's rooted in auricular therapy, a practice that has been used in traditional chinese medicine for centuries.

in TCM, the ear is considered a microsystem of the entire body, with different points believed to correspond to different organs, functions, and energetic pathways.

look into it. it's pretty interesting!

if i could only take 5 supplements for the rest of my life, it would be these - together they support almost every major system in the body.

here’s my starting 5 ⛹🏻‍♀️

1. 🧠 creatine - most people think creatine is only for building muscle, but it's one of the most researched supplements in existence. ladies, don’t be scared of this! it helps increase strength and power, supports muscle growth and recovery, it may improve cognitive performance and brain health as well as preserve muscle as you age.

2. ☀️ vitamin d3 + k2 - many people are deficient in vitamin d without even realizing it. taking this supports immune function, helps maintain healthy hormone levels, supports bone health and may improve mood and energy levels.

the k2 helps direct calcium into your bones where it belongs instead of soft tissues.

3. ✨ collagen - supports the stuff that literally holds you together! as we age collagen production naturally declines. this helps support joints, tendons, and connective tissue. it may also help reduce wrinkles over time, supports healthy hair and nails as well as supports skin elasticity and hydration.

4. 🐟 omega-3 fish oil- most people don't eat enough fatty fish to get optimal omega-3 intake. this helps support heart health and brain function, it helps reduce inflammation and supports recovery and joint health.

take those in the morning ⬆️
take this at night ⬇️

5. 🌙 magnesium glycinate - one of the most common nutrient deficiencies. this helps supports muscle function, relaxation and sleep quality as well as supports stress management and plays a role in hundreds of processes throughout the body!

that pretty much covers it all.

what’s your starting 5 look like?

our bodies crave sugar - that’s normal. it only becomes a problem when we overdo it....daily ☕️

a caramel crunch frappuccino from starbucks has 470 cals, 60g sugar, 22g of fat and 14g of saturated fat plusssss its $7.95! that's over $55 a week you're paying to further yourself from your goals.

versus a healthier choice

simplee aloe immunity has 45cals and 12g of sugar plus it's only $1.25! thats $8.75 for the week (literally almost the same price as ONE drink from starbucks)

the choice is obvious but ultimately the will is YOURS!

make good decisions 🫶🏽

stop jumping ship and stick to the script.

the fitness industry profits every single time you try something new.
and well, you... you just get further and further from your goals because you keep starting over.

truthfully this advice applies to all aspects of your life, not just fitness. remember - the day you plant the seed is not the day you eat the fruit 🌱

stay patient my friends.

i've said it before and i'll say it again - STOP DRINKING COFFEE FIRST THING IN THE MORNING! 📢

this was one of the biggest changes i've made for keeping my cortisol in check. when you wake up, your cortisol is naturally at its highest and adding caffeine immediately amplifies that.

try one of these instead:

🫖 clove water – cloves are packed with antioxidants and compounds that have been proven to support digestion, reduce inflammation, and help balance blood sugar. they’re one of the most antioxidant-rich spices on the planet.

🍋 hot water + lemon + salt – after 7-9 hours without water, your body is dehydrated. this helps replenish fluids, supports digestion, and gives your body something nourishing before introducing caffeine.

🫒 olive oil + lemon + salt shot – olive oil provides healthy fats, lemon helps stimulate digestive processes, and the salt provides minerals and electrolytes that your body can use first thing in the morning.
(half a lemon squeezed, teaspoon of olive oil and a pinch of salt)

❌ none of these are magic fat loss drinks.

the goal is to give your body hydration, nutrients, and digestive support before stimulants. i've found that when the first thing i consume isn't caffeine or sugar, my energy is more stable, my cravings are lower, and my coffee actually hits better when i do have it!