small changes with big benefits
learn the power of tiny additions and how a sprinkle, spoonful, or sip can transform your health
when it comes to dieting or any switch in our health, I feel like the most common theme is “go big or go home”. funny part is, our bodies actually respond the most powerfully to consistency and nourishment, especially when it comes in small, steady forms.
so instead of jumping the gun and failing your new plan in a week, here’s my guide on how a few simple “tiny additions” can support your metabolism, hormones, gut, and energy:
I like to start with 2 main focuses… think of “nourishing from the roots” as the what and “healing your metabolism” as the when + how.
—> learning the most nutrient-dense foods that nourish and rebuild your body, just like traditional cultures have done for generations.
—> metabolic healing gives you the framework to eat them regularly and rhythmically, so your body uses those nutrients instead of storing fat and spiking stress.
🥣 NOURISH FROM THE ROOTS
aka feeding your body the foundational nutrients it was designed to thrive on… the kinds your ancestors prioritized before food became fake, fast, and processed.
These nutrients come from:
Bone broth & slow-cooked meats → provide collagen, glycine, and minerals that rebuild tissues and repair your gut lining. example: crockpot bone-in chicken thighs or a slow roast once a week and sip on bone broth daily.
Organ meats → pack a powerful dose of B vitamins, iron, copper, and fat-soluble vitamins (A, D, K2). example: try 1oz/pound in ground beef or use liver capsules.
Fermented foods → support gut bacteria, digestion, and immunity. example: add a spoon of sauerkraut, sip kefir, or eat raw cheese with a snack.
Traditional fats (butter, ghee, tallow) → help regulate hormones, protect your cells, and fuel energy. example: use one traditional fat at every meal.
Raw and full-fat dairy → supports bones, brain, and hormones with calcium, healthy fats, and fat-soluble vitamins. example: drink raw milk, eat full-fat yogurt, snack on raw cheese.
Why it matters:
When your body is nourished at a cellular level, it stops sending out stress signals (like cortisol spikes, cravings, and inflammation), and begins to repair, regulate, and release what it no longer needs (like excess fat or water retention).
🔥HEALING YOUR METABOLISM
instead of cutting calories and pushing harder, this approach restores your metabolism by giving it what it actually needs: fuel and rhythm.
You can do this by:
Eating every 3–4 hours → keeps blood sugar and stress hormones stable. always have a snack on hand, keep some in your purse or in your car.
Pairing protein with carbs → helps your thyroid function and provides usable energy. I like to keep the basics in rotation… fruit, sourdough bread/tortillas, root vegetables, and organic rice.
Adding mineral-rich foods (like salt + dairy) → supports adrenal health and hydration. add salt & lemon to your morning water.
Getting enough protein, especially early in the day → supports muscle, mood, and metabolism. start your morning with gelatin gummies, kefir, or raw milk.
Balancing meals and avoiding extremes (fasting, overtraining, etc.) → signals safety to your body. I do crossfit no more than 3-4 times a week, the other days I will bike ride, stretch, or walk.
Why it matters:
When your metabolism is supported, your body feels safe to let go of stored fat, your digestion improves, and your energy becomes stable, without relying on caffeine, sugar, or willpower.
HOW TO ACTUALLY START: Habit Stack It
Don’t try to do it all. Attach just one new thing to something you already do:
🥛 Add raw dairy:
➡️ Stack with your snack — When you grab a mid-morning or post-workout snack, make it a small glass of raw milk or a few bites of raw cheese.
➡️ Stack with winding down at night — Use raw milk as your “nightcap” instead of tea or wine.
🍯 Add gelatin or collagen:
➡️ Stack with meals — Stir gelatin into anything warm: bone broth, oatmeal, chili, even your soup at lunch.
➡️ Stack with dessert — Add collagen to your yogurt, fruit + honey bowl, or drizzle over frozen berries with coconut cream.
➡️ Stack with coffee prep — Scoop collagen into your mug before you pour your morning coffee so it melts right in.
🧂 Lemon + sea salt water:
➡️ Stack with opening the fridge — Keep a lemon cut + a little salt dish in the fridge. When you reach in to grab your breakfast stuff, fill a glass and chug it while prepping.
➡️ Stack with letting your dog out or checking the weather — Sip while you do your usual morning loop.
🍳 Protein within an hour of waking:
➡️ Stack with checking your phone — No scrolling until breakfast is cooking. It’s a rule and a reward.
➡️ Stack with coffee — If you make coffee, make protein. Even if it’s just a boiled egg or cottage cheese.
🌞 Morning sunlight:
➡️ Stack with driving to work or errands — Crack your window, don’t wear sunglasses the first 5–10 minutes.
➡️ Stack with letting the dog out or watering your plants — Do it barefoot if you can.
🍲 Bone broth:
➡️ Stack with reheating leftovers — Sip it while you wait for lunch to warm.
➡️ Stack with your 2pm energy dip — Instead of a second coffee, make it a warm broth break.
Your metabolism is the system that converts food into energy. When it’s running well, you:
Burn fat efficiently
Sleep deeply
Stay warm
Feel steady energy and moods
Build and repair muscle
But if it’s slowed down (often from under-eating, over-exercising, or stress), your body:
Holds onto fat (especially in the belly)
Craves sugar or caffeine
Feels cold or tired
Has irregular cycles, digestion, or skin issues
Tiny additions are the big picture.
Start where you are, stay consistent, and come back to this post anytime you need a reminder that real healing doesn’t require perfection, just nourishment and rhythm.