Amy Rae and Co

Save on healthcare’s best supplements and wellness products from May 14 –15 only!

Get 20% off supplements for this limited time!

Make sure you’re signed up for my Fullscript online dispensary to save on high-quality products:

https://us.fullscript.com/welcome/amyraeandcowellness

I'm off and on with meal prepping, but when I make time for it in my schedule my week is much less stressful! I often find that this task can be over complicated and while you can get into the weeds with recipes, most meals doesn't need to be hard to make. I also find that if I prep/plan for at least 3 main meals a week I can usually stretch those with leftovers through Friday so I'm not actually making 5 meals.

To help make this time less stressful we plan and prep as much of the food as we can. Here are some tips for meal planning:⁠
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✖️Make a list of all your initial meal ideas (choose meals that are easy for the whole family and dietary flexible)⁠
✖️Choose meals that have basic and easily accessible ingredients⁠
✖️Can you prepare and freeze any part of the meal to pull out later
✖️Can you use the same ingredients like protein or vegetables over multiple meals⁠
✖️Are the meals kid-friendly⁠
✖️Can I make enough for leftovers⁠
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Some of my favorite meal resources are Pinterest (of course), Danielle Walker's Against All Grain, and Fed and Fit book Cook Once Eat All Week.⁠⁠⁠⁠⁠⁠

🎉 Exciting News! 🎉 I’m thrilled to share that I’ve been featured in the latest issue of the Military Spouse Entrepreneur Guide, in collaboration with and . Being part of this incredible organization and having the chance to showcase my work is an honor. It’s moments like these that remind me of the amazing community that surrounds and supports me. 💖

This article is deeply personal to me. Balancing career aspirations with the demands of military life isn’t easy, but about three years ago, I decided to merge my passions and create a career that could thrive anywhere. Now, in a world that’s more virtual than ever, I’m living that reality and finding true fulfillment in the work I do. ✨

Get your hands on the AMSE/Stars & Stripes 8th edition of the guide in both the U.S. and Europe! Or you can find the special edition on the Stars & Stripes website via the link in my profile!

What can you do to prepare your body for a good night's sleep?

First, turn off those screens or use blue light blocker glasses an hour before bed. Dim the lights or light some candles to help reduce cortisol levels and increase melatonin for a natural wind-down.

Do you find yourself waking in the middle of the night?

It could be due to a drop in blood sugar, which prompts cortisol to spike and wake you up. A small bedtime snack with both fat and carbs can help stabilize your blood sugar overnight.

Finally, are you guilty of hitting snooze repeatedly in the morning? It's time to train your body to wake up with the sun (or on its own) without an alarm. All it takes is applying these foundational practices and getting out of bed to expose your eyes to light. In no time, your body will adapt to the natural rhythms it was designed for.

So, are you ready to get some quality shut-eye? Grab the free guide to restorative sleep in my profile to help you or we can dig deeper together.

Had your thyroid labs done recently? Your doc may have glanced at TSH and T4, deemed you "fine," but you're still struggling with fatigue, hair loss, weight gain, constipation, and dry skin. Left wondering what's up?⁠

Let's dig deeper. TSH triggers thyroid hormone production, while T4 needs to convert to active T3. But with just TSH and T4, we can't see if there's enough T3, particularly Free T3 that's unbound and available for receptors.⁠

Stress can redirect T4 to reverse T3 instead of active T3, slowing metabolism as a protective mechanism.

TPO and TG antibodies are important to check as they signal autoimmune conditions like Hashimoto's. They show antibodies that could be attacking your thyroid.⁠

These markers unveil nutrient deficits, leaky gut, high stress, weak adrenals, gut issues, infections, or inflammation. Often, it's a blend of factors we'll tackle together.⁠

Next time, request these specific markers from your provider. If they hesitate, message me and I will get you taken care of!

Myth: All supplement brands are the same.⁠
Truth: Not all supplement brands are of the same quality.⁠
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Are you aware that not all supplements are created equal? You'd be surprised that even among brands some of their individual supplements are not equal in quality. It's also really important to not assume that everything available from a given brand is going to be the best possible form or the most bioavailable ingredients.
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Supplements can come in many different forms such as whole-foods, food-based, or lab-generated/synthetic. It's a misconception that all synthetic supplements are bad. Lab-derived supplements ensure the integrity of the nutrient and efficacy. The challenge from a quality viewpoint is the sourcing of these nutrients. ⁠
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Knowing which brands are best to use and the best supplements within those brands is challenging. I've learned about some great supplements that check the box for high-quality standards. But I'm also aware that with high-quality can come high-cost and that isn't an option for everyone. ⁠
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So I keep many options available in my toolbox to best fit the needs of my clients and through my supplement dispensary, I have the ability to offer discounts to my clients. If you want to try something you can get 10% off your order. All clients get 20% every time they shop!
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If you're curious about what supplements might be the best options for you, send me a DM.⁠

📢 I've NEVER offered this and likely never will for this price! 🔥

If you want to enroll as a client, you can grab THREE functional tests. Includes the GI MAP, Dutch test, and HTMA!! Plus 3 months of coaching support, access to the Foundational Wellness Framework, and BONUS 20% off supplements plus the Restored and Renewed Lifestyle guide!

ALL this for $1597 or 3 payments of $555! 🎉🎉

I feel like I'm literally giving this all away, but really it's my gift to you this holiday season! 🎁 I hope you will take advantage of this so that you can start the new year off caring for yourself! If you are ready to enroll message me!

This offer goes away FRIDAY!!

I'm excited for my first of many coffee chats coming up on Friday! ☕ Dr. Amanda Metzger from Healthy Beginnings Chiropractic will be sharing insights on women's health and fertility issues. 🕐 Tune in at 1 PM EST on Instagram!

🔍 Discover how menstrual cycle irregularities and hormonal imbalances impact fertility and overall well-being. Dr. Metzger will dive into the role of the nervous system in women's health and explore how chiropractic care can address these concerns.

🌿 Learn how chiropractic can serve as the foundational missing piece in your healthcare routine, focusing on addressing root causes to optimize your health and fertility journey.

I hope you will join us or catch the replay!

🌟 Join me for an exclusive Healthy Hormones Masterclass this Monday at 1 PM EST! 🌺

In this in-depth session, we'll dive into crucial topics such as hormone production, understanding our monthly cycles, exploring birth control, optimizing diet and lifestyle, and exploring available testing methods to understand your unique hormone status.

Ready to gain valuable insights and strategies to address hormonal imbalances? Join the Restored and Renewed Community for access!

🌟 Black Friday deals on coming in hot! 🔥

I've curated a special list filled with brands and products that promote a lifestyle you'll adore!

From clean beauty to nourishing supplements, here's a peek at what you'll find:
🌿 Fullscript Supplement Dispensary: Enjoy a massive 20% discount on everything in my shop!
💄 DIME Beauty: Embrace clean beauty with a whopping 30% off!
🌱 Leefy Organics: Elevate your health with immune-boosting and anti-inflammatory tinctures at 25% off!
👚 Pact: Get the coziest outfit you've ever had with up to 70% off toxin-free cotton organic clothing!
🌸 Cleo and Coco: Experience non-toxic deodorants and dry shampoos for 25% off!
🥤 Be Well By Kelly: Clean protein poweder with only 3 ingredients! Grab a bag or two for 20% off!
❤️ MitoRed: 5% off red light panels to boost your energy and skin health!
👓 Bon charge: Protect your eyes with blue light blockers and red lights at 25% off!

Wanna get your hands on this exclusive list? Just drop me a DM with "BLACK FRIDAY" to unlock all my discount codes and shopping links! 💌

PMS is something many of us are familiar with. It's those days before our period when we might feel like our bodies and minds are on a rollercoaster ride of emotions and discomfort. But here's the thing - while PMS is common, it's not something you have to accept as 'normal.'

🤔 So, why does PMS happen? Hormones, my friends! Fluctuations in estrogen and progesterone can trigger a range of symptoms, from mood swings to bloating. But remember, common doesn't mean you have to suffer through it.

✨ Here's where I come in. As your wellness partner, I'm here to help you navigate these hormonal waves. Together, we'll work on understanding your body, its unique needs, and crafting a holistic approach to ease those PMS symptoms.

🌿 Through mindful nutrition, self-care practices, and lifestyle adjustments, we can bring back balance and harmony, making PMS a thing of the past. Because feeling your best shouldn't be the exception—it should be your everyday.

If you're ready to ditch the hormone rollercoaster and find more consistent moods and energy levels, message me to start the conversation.

Ever wondered why certain health issues persist despite your best efforts? It might be lurking in your daily life from endocrine-disrupting chemicals. What is that you say? 🙉

These chemicals trick your body into thinking they're hormones, disrupting your endocrine system's delicate balance. They can alter hormone production, leading to imbalances and various health concerns, plus these chemicals build up in your body over time, causing long-term damage.

Where can you start making conscious changes in your home to avoid these chemicals?

Swap.......plastic for glass contains...non-stick cookware for cast iron or stainless steel...artificial fragrances for essential oils...chemical cleaners for natural alternatives ...toxic make-up for cleaner beauty brands

In my Restored and Renewed Program, we dive deep into tackling these hidden health threats, helping you make informed swaps and transform your well-being.

Message me if you want to learn more about balancing your hormones, having more energy, and feeling your best!

Hormone balance is important for women to have stable moods, clear skin, and regular cycles. But with our fast-paced lifestyle, increased exposure to toxins, and poor diet choices it's no wonder women struggle with their hormones.

The most common issue I see is estrogen dominance. This can be from having too much estrogen either because you are making too much, you are being exposed to xenoestrogens (plastic, body products, fragrance, chemicals, etc) or you aren't detoxing your estrogen due to gut or liver health. Most also don't realize that you can have normal estrogen levels but still be experiencing estrogen-dominant symptoms because the ratio of your estrogen to progesterone is low.

Some symptoms of estrogen dominance that you might be experiencing could be:

🤬 Mood Swings
🩸Painful and/or Heavy Periods
😴 Poor sleep
🥱 Fatigue
😶‍🌫️ Brain Fog
💃 Decreased Libido
🍟 Weight Gain

To assess hormone levels, it is important to test on a certain day in your cycle (if possible) and I prefer to use the with my clients to get a clear picture of your hormones, metabolites and your detox pathways to have a targeted approach to dealing with any imbalances. If you're interested in working on this together DM me!

Here is a glimpse into my story just two years ago. I was juggling homeschooling and the whirlwind of little ones. ☕😫 I thought the daily afternoon slump, with an iced coffee lifeline, was simply the norm!

But life had a powerful lesson in store. 🌟

I partnered with a holistic health practitioner and together we uncovered that my adrenals were running on empty, my blood sugar was not well balanced, and my gut had multiple underlying issues. I finally realized it wasn't just the demands of motherhood, but my lifestyle wasn't aligned with what my body needed. I had been putting all of life's demands before my own well-being.

I dove headfirst into intense workouts, experimented with a keto diet, and tried handfuls of supplements. However, I soon realized that these quick fixes weren't the key to achieving lasting change. I understood that true transformation would come from not just adding things to my life but fundamentally altering my habits and lifestyle.

Fast forward to now, I have learned how to best serve my body so I can be my best self for those around me. No more afternoon brain fog, more energy, and the ability to still go after my goals.

This has ignited a passion to share this journey with others because I don't want you to continue to feel the way I did. 🎉 Next week you can join me in the Foundational Wellness Framework where I will be sharing all about the often overlooked strategies that really support our overall health. This is where we start to see true transformation. If you're ready to join comment 'READY' and I will send you the details.

I think we don't give our bodies the credit they deserve when it comes to keep us healthy. In today's world we are bombarded with toxins – from pollutants in the air we breathe to chemicals in our food and personal care products. Our liver, kidneys, and skin work tirelessly to deal with all these toxins.

Our body is made to deal with a moderate toxin load but when we the load outweighs our ability to manage it, that's when health issues can arise. Your body struggles to process and eliminate toxins effectively, leading to inflammation, hormonal imbalances, and more. 😟

So, what can we do to prevent our toxin buckets from overflowing? Here are some tips:
🚫 Reduce Exposure: Limit your exposure to environmental toxins by choosing organic foods, using natural cleaning products, and being mindful of the products you use in your home.
🚰 Open Pathways: Don't forget about the pathways of detoxification – normal bowel movements, sweating through exercise or saunas, deep breathing, and ensuring proper lymphatic drainage.
🥦 Support Detoxification: Eat a diet rich in detoxifying foods like leafy greens, cruciferous veggies, and antioxidant-packed fruits. Stay hydrated to help flush out toxins.

Next week in the Foundational Wellness Framework I'm going to cover this topic in depth. If you'd like to learn more comment 'READY' and I will get you all the details. Remember, it's not about striving for perfection – it's about making mindful choices to reduce your toxin load and support your body's natural detox processes. 🌱✨

Calling all amazing women on a journey of improving their well-being! If you're seeking a supportive tribe that embraces your uniqueness, monthly empowering trainings, and exclusive offerings, look no further! 🤗

👭 A Supportive Tribe: Our community is a safe haven, filled with like-minded women who offer empowerment and understanding.
🎓 Monthly Educational Trainings: Fuel your growth with our exclusive monthly trainings. From wellness strategies to mindfulness practices, we're committed to nurturing your mind, body, and spirit.
🎁 Exclusive Offerings: As a valued member, you'll unlock access to exclusive offerings, ranging from special discounts to curated resources just for you.

Join the Restored and Renewed Community today and experience this unique resource for your health journey! Comment with the word 'TRIBE' for access! 💫

🌟 Exciting News! Tomorrow, I am thrilled to introduce you to the amazing Dr. Brenna Squires during a live Q&A on Instagram! 🎉💫

Join us as Dr. Squires, a brilliant clinical psychologist and wellness strategist, shares her invaluable insights on health and wellness, and why her work is so crucial for our overall well-being. 🌞💖

Learn how to break free from the burnout cycle, find clarity, and embrace emotional resilience, unlocking the true potential of a happier, more confident life! 💪✨

When it comes to supporting our mental well-being, the right supplements can be game-changers! Let's explore some incredible allies that may brighten your mind and uplift your spirits:

🧠 Magnesium Threonate: This superhero supplement crosses the blood-brain barrier, enhancing cognitive function and supporting mental clarity.
🧘‍♀️ L-Theanine: An amino acid known for its calming effects, it can be your ally in reducing anxiety, stress, and calming a racing mind.
😴 Tryptophan: As a precursor for serotonin and melatonin, this amino acid plays a role in promoting a sense of well-being and restful sleep.
🌿 GABA: The anti-anxiety neurotransmitter, a natural brain relaxant that helps ease stress and promotes a serene state of mind.
🐟 Omega-3: Supporting healthy cell membranes in the brain, this essential fatty acid contributes to mental sharpness and balance.
🦁 Lion's Mane: Known for potentially improving memory and reducing feelings of depression and anxiety, this mushroom supplement is a mental health marvel.

Remember, while these supplements hold promise, it's essential to prioritize your safety and well-being. Always speak with your healthcare provider before trying a new supplement to ensure it aligns with your individual needs and health considerations. 👩‍⚕️

Incorporating these supportive supplements into your wellness routine might just be the positive shift your mind needs!

🧩 Say goodbye to fragmented health approaches – we're all about embracing functional health here! Let's think of your body as a harmonious orchestra, with every system playing a vital role in your overall well-being!

💖 No more settling for quick fixes or just treating symptoms – we want to find the root cause of imbalances! Our approach is holistic, taking care of your mind, body, and spirit!

🗣️ Here we are all about education and empowerment. I can't do the work for you but I can give you the tools and resources to take accountability for your health and crush your goals.

🎉 You are ready when you realize that your lifestyle is no longer serving your health and well-being and you are ready to make changes to live a life that supports your wellness!

Everyone has their own way of approaching health, and that's what makes each journey unique and special! 🌟 From childhood teachings to personal experiences, we all find what resonates with us the most. And that's what truly matters!

💖 It's essential to be open to all ways of supporting wellness, tailored to each individual situation. 🌿 After all, urgent care doctors saved the day when my daughter needed help with her breathing! Grateful for their care!

Now, let's clear the air about functional health and how it's different from conventional methods. This isn't about painting anyone as good or bad – it's about understanding the various approaches!

🏥 Conventional health often takes a bandaid approach, prescribing medications to mask symptoms. But in functional health, we search for the root cause, addressing why those symptoms occur.

📊 Conventional relies on wide lab ranges based on statistical norms. Functional tightens lab ranges for optimal wellness, aiming for your best self!

🔍 While conventional may look at one body system in isolation, functional considers all interconnectedness.

👆🏻 Conventional interventions may be the same from person to person, however each client is unique in functional health, and our protocols are tailored to suit their individual needs!

💥 Conventional treatments are often designed for acute illnesses and preventing death. In functional health, we focus on interventions for optimal health and restorative wellness!

Functional health goes beyond treating symptoms; it seeks to discover the root cause of imbalances, considering the whole person and crafting personalized wellness plans. 📥 DM me to learn more about how functional health can help you on your journey!

Did you know those feel-good neurotransmitters like serotonin are not only in our brains but also 90% in our gut? 🌿

Imagine this: when you're feeling stressed or anxious, your gut might feel it too, leading to those pesky butterflies or knots in your stomach. 🦋 And on the flip side, when you eat something that nourishes your gut, your brain might just send you a wave of happiness!

When our gut health is out of whack, it can impact serotonin production, affecting our mood, stress levels, and even digestive functions. 😔

By taking care of our gut health through a supportive diet and managing stress (because we all know life can get crazy sometimes!), we can positively influence serotonin production and boost our mental well-being! 🌞✨

I want to share something with you that might shed some light on your constant tiredness and brain fog. 💡 Have you ever considered the profound connection between gut health and your overall well-being? Let's explore it together!

Several gut imbalances and digestive dynamics can cause fatigue. If your stomach acid is low and your pancreas struggles to secrete enzymes you may be left with undigested food. This alone can leave you feeling sluggish but it also provides food fodder for those little microorganisms and causes potential overgrowths and imbalances. Now you are well on your way to gut inflammation and enhance permeability or simply put leaky gut. This is the very place that molecular mimicry starts and we see hormonal imbalance, sluggish thyroid, and food sensitivities.

Now, picture a life where you bid farewell to gut troubles and welcome a renewed sense of energy! Bye, Felicia! 👋🏻

As women, juggling countless responsibilities, we know how vital it is to find sustainable energy sources. So, let's dive into the intriguing world of gut health, together! This is one foundational area we will focus on together to get to the root of your health struggles. We will address all the areas and, if needed, we can use the GI MAP stool test to target and fine-tune our approach.

If this resonates with you leave a 💩 below!

Flattening that glucose curve and reclaiming stable moods and boundless energy is within your reach!

Start by prioritizing these free and easy tips for glucose balance and less fatigue:

1️⃣ Walking: Moving large muscle groups utilizes glucose, especially after meals
2️⃣ Hydration: Hydration maintain optimal blood sugar levels and minimizes fatigue
3️⃣ Maximum Sleep: Quality sleep supports healthy cortisol levels
4️⃣ Breathing: Mindful breathing helps regulate blood sugar levels
5️⃣ Minimal Caffeine: Excessive caffeine can disrupt blood sugar balance

Feeling overwhelmed? You're being too hard on yourself! Start with just one new habit, commit to it, and watch how you feel. Share in the comments below which habit you're going to work on first. Together, we'll support each other on this journey to feeling like a whole new person! 🌟💃

3️⃣ Easy Ways to Balance Your Cortisol AND Your Energy Levels!

Did you know that balancing cortisol is essential for overall hormonal health and energy? Let's unpack three tips for cortisol balance:

😴🌙 Prioritize Quality Sleep: Embrace restful nights to keep cortisol in check. Optimize your bedtime routine—dim lights, sip herbal tea, and banish electronics.
🥩🥑 Eat Protein and Fats: Fuel your body right for cortisol balance. Include quality meats, fish, and healthy fats like avocados and nuts.
💫💆‍♀️ Manage Stress: Conquer stress and support hormonal balance. Practice deep breathing, meditation, and indulge in activities you love.

Not sure where to even start? I'm here for you! I work with my clients on a monthly bases so you can build these foundational habits over time WITHOUT overwhelm! Let's chat!

🔬 Want to know how your body handles blood glucose? Check out these 3️⃣ key lab markers that provide valuable insights into your unique body:

🌙 Fasting insulin: 2-6 uIU/mL
📊 Hgb A1c: 4.5-5.2%
📋 Fasting glucose: 80-88 mg/dL

When it comes to lab work, functional practitioners use narrower ranges that promote optimal health and personalized care, not just those broad averages used in conventional medicine. 🌟

Don't wait until it's too late! Conventional providers might miss the signs of metabolic dysfunction, but with optimal lab ranges, we catch those red flags early on and take action! 🚩

Ladies, insulin resistance is no joke! It can cause hormonal imbalances, weight gain, and fatigue. Tackle it head-on before it becomes a bigger problem and prevent these issues from ruining your day! 💃

🔎 Don't forget, working with a functional practitioner is essential to understand these markers. I offer a full blood workout in my program so we have a complete picture about your health!

Let's talk about insulin, the superhero hormone that controls sugar in our bodies. 🦸🏻‍♀️ Think of it as a magical key unlocking our cells. They need that sugar, aka glucose, for energy and to keep us going strong. 🔐

But hey, sometimes our bodies can be stubborn. The cells don't listen to insulin's message, and the sugar gets stuck outside, left in your blood.

When that happens, our bodies freak out and make more and more insulin, hoping the cells will finally pay attention. But too much insulin and sugar in the blood? Not a good combo, my friend.

Insulin resistance is like chasing a slippery fish—it keeps getting away! 🐠 It messes with our sugar control and can lead to problems in our bodies! But there are so many ways to can keep our blood sugar balance and not overload our cells. Start by monitoring your carb intake, focusing on low-sugar options. Manage stress like a boss, and make time for a post-meal walk. Small steps, big impact!

Share your favorite blood sugar-balancing tip in the comments below. 👇🏻

Yesterday I gave a live training on gut health to my VIP group. We covered so much! 🤯

⚡️ Anatomy of the gut
⚡️ How gut health is interconnected to so much in the body
⚡️ Signs of gut imbalance
⚡️ Practical strategies to improve and support gut health

The replay is available for anyone in my private group. If you want to join to jump in on this free training head to the Restored and Renewed Community here:
https://www.facebook.com/groups/restoredandrenewedcommunity

Ever wondered why your energy levels dip and motivation fades? It could be a hormonal imbalance at play.

Introducing the Better You Bundle, available TODAY! ✨ As part of this amazing event, I'm giving away my Healthy Hormones Guidebook completely FREE (valued at $47)! 🎁

https://betteryoubundle.com/amy

If you're tired of feeling drained and want to regain balance in your life, this guidebook is for you. Learn practical steps to restore your energy and vitality while pursuing your passions.

Ready to take control of your well-being? Click the link to secure your access to the Healthy Hormones Guidebook and 16 other premium gifts. 👆🏻

Remember, this exclusive offer is only available through the Better You Bundle until June 30th! 🗓