Trotting Thru Life: The feel good journey through wellness, reimagined.

Feeling overwhelmed, burned out, or stuck in a season that no longer fits your life?In this episode of Trotting Thru Life, I sit down with women’s wellness consultant and founder of Complete Concierge Solutions, Heather, to talk about what it really looks like to move from burnout to clarity and alignment.With over two decades of experience supporting women through major life transitions—like recovery, career changes, and high-stress seasons—Heather shares how true, lasting change happens when we begin aligning our mind, body, and spirit with who we’re becoming.We dive into how overwhelm builds, why so many women stay stuck in survival mode, and the simple but powerful shifts that can help you reset your life in a way that actually feels sustainable and supportive.If you’re navigating a transition, feeling disconnected, or craving a deeper sense of peace and purpose, this conversation will give you both the encouragement and the practical tools to start realigning your life from the inside out.In This Episode, We Talk About:Moving from burnout to clarity and alignmentSupporting women through life transitions and stressThe connection between mind, body, and spiritWhy lasting change requires both inner and outer shiftsCreating a life and environment that truly supports youGet in touch with Heather here:www.heathersimco.comhttps://www.youtube.com/@heathersimcohttps://www.instagram.com/heathersimcoTiktok Heather SimcoLinkedin: https://www.linkedin.com/in/heathersimco/Free Consultation:https://calendly.com/heathersimco-info/30minCommunity sign up:https://www.soberbossbabe.com/sbbcommunitySober Boss Babe Reset Course:https://soberbossbabe.com/sbbcourse

In this episode of Trotting Thru Life, I sit down with author Serena Arora to talk about her book Unbound and how to break free from limiting beliefs, emotional patterns, and expectations that keep so many women feeling stuck.We explore what it really means to step into your power, reconnect with your authentic self, and begin creating a life that feels aligned, peaceful, and fulfilling. Serena shares her personal journey along with practical insights on personal growth, mindset shifts, and emotional healing.If you’ve been struggling with self-doubt, overwhelm, or feeling like you’ve lost yourself, this episode will give you simple, empowering steps to start moving forward with clarity and confidence.In this episode we talk about:How to identify and release limiting beliefsWhat it means to live an “unbound” lifeReclaiming your voice and personal powerLetting go of expectations that no longer serve youSimple mindset shifts for personal growth and healing🎧 Listen now to start creating a life that feels more aligned, intentional, and free.To connect with Serena check out these links: Her Book: https://www.amazon.com/dp/1959955721?ref=cm_sw_r_ffobk_cp_ud_dp_KCR1Y24XWRGQ5F5TFAWG&ref_=cm_sw_r_ffobk_cp_ud_dp_KCR1Y24XWRGQ5F5TFAWG&social_share=cm_sw_r_ffobk_cp_ud_dp_KCR1Y24XWRGQ5F5TFAWG&bestFormat=trueAyurveda Medicine Guidance: https://www.serenaarora.com/ayurvedaPeace Retreat: https://www.peaceretreatcostarica.comSocials:IG: serena_aroraFB: Serena AroraWebsite:https://www.serenaarora.com

In this episode of Trotting Thru Life, I sit down with real estate expert and author Kim Costa,  to talk about the powerful concept of living in your wheel house—creating a home and life that truly support who you are and where you're going.We dive into her book and the question many people eventually face: Do you stay, go, or renovate? Sometimes our homes no longer reflect our lifestyle, priorities, or stage of life. When that happens, it can create stress, frustration, and even impact our overall well-being.In this conversation, we explore how our living environment influences everything from stress levels to daily habits and emotional health. We also talk about how this concept goes far beyond real estate. The same mindset can apply to other areas of life, including relationships, decluttering, personal growth, and making intentional choices that align with what truly works for you.If you’ve ever felt unsettled in your space, overwhelmed by clutter, or unsure whether your home still fits your life, this episode will give you a fresh perspective on creating an environment that supports your health, happiness, and future.Contact Kim Here: https://lifestylefoundations.com/work-with-kim-costa/ Get her book here: https://lifestylefoundations.com/lp-supp/

In this episode of Trotting Thru Life, I sit down with my friend Courtney to talk about LENS therapy, a gentle and unique form of neurofeedback designed to support the brain and nervous system.We dive into what neurofeedback is, how the brain and nervous system impact everything from stress and anxiety to focus and overall wellness, and why many people feel “stuck” in survival mode without even realizing it. Courtney shares how LENS (Low Energy Neurofeedback System) works differently from traditional neurofeedback by using extremely low-energy signals to help the brain reset and move out of chronic stress patterns in a simple, non-invasive way.We also talk about the powerful connection between trauma, the nervous system, and healing, and why supporting the brain can be a missing piece in many wellness journeys.If you’ve been struggling with burnout, anxiety, brain fog, or feeling like your body just won’t respond to the healthy habits you’re trying to build, this conversation may open your eyes to a new and hopeful path forward.Be sure to share this episode with someone who could benefit from learning more about nervous system regulation and brain health.To find Courtney, visit her website here: https://www.nashvillelenstherapy.com

This was such a fun interview of mother/daughter Karen "ZuZu" and Amy who are from Lilly Fields Center in GA. Immediately we were connected from the first interaction before we started to record. I can' t wait to visit their beautiful 69 acres and maybe even attend a retreat! Here are the links to their resources if you are interested: http:/www.ZuZuunleasehd.com has a link to everything they do!https://www.lillyfieldscenter.com - retreats and retreat centerhttps://www.holistichealtheducators.com- their schoolIn this episode, I sit down with the owner of Lilly Fields Center & Holistic Health Educator, Amy, for a powerful and encouraging conversation about gut health. We talk about: * Candida Overgrowth and why so many struggle with it*SIBO and the symptoms that often get overlooked*The powerful connection between you gut and your brain* How stress and your nervous system impact digestion* Simple, sustainable ways to begin supporting your gut todayIf you've been dealing with bloating, fatigue, brain fog, anxiety, or chronic illness and inflammation, this episode will help you better understand what your body is trying to tell you. Healing your gut doesn't have to be complicated. It starts with small, consistent habits and learning how to support your body instead of fighting against it. If you enjoyed this episode be sure to leave a review, subscribe so you ever miss an episode and follow for more. Grab my FREE 5-day meal plan here: https://www.aliciatrottercoaching.com/5daymealplanInterested in coaching with me? Check out my website for more: https://www.aliciatrottercoaching.com

Another episode int he Mini Series- "Wellness Myths Women Still Believe" and today we are discussing the one that it's too late to feel good again. But is it really? Ask yourself why you believe that! Then lets explore what you can do to reframe that thought and actually give your body what it needs to feel safe so that it can start to heal in areas that need help and you can indeed feel good again. If you want to do a Discovery Call with me and see if I would be a good fit as a Health Coach for you to help you get started feeling better again, then shoot me and email and lets connect. [email protected]

Please do not let the fear and overwhelm of eating while traveling due to allergies hold you back from living your best life! I travel all the time and have Alpha Gal, Celiac and also have anaphylaxis to dairy. Check out this episode to hear how I am navigating it well and avoiding cross contamination! I hope it will encourage you to get back to traveling again!

Should you take wellness advice from a former nurse, turned holistic health coach who's struggled with her own health issues? Take a listen and be the judge for yourself. Have you heard of Alpha Gal Syndrome? It's my latest addition to my health issues. Take a listen to learn more. And to hear how I'm navigating it and taking a negative thing and turning it into a tool for others. Social Media: Facebook: https://facebook.com/alicia.trotterInstagram: https://instagram.com/alicia_trotterTikTok: https://www.tiktok.com/@aliciatrotter95Buy my cookbook here: https://www.aliciatrottercoaching.com/allergen-friendly-deluxe-cookbookRead my blog here: https://www.aliciatrottercoaching.com

We are talking all about an amazing wheat product that is out on the market with 32 grams of fiber! Say WHAT?!? You heard that correct my friends! Colleen educates us on the difference in this wheat product and why fiber matters. Keep in mind if you have a wheat or gluten allergy this is not for you, but if you're simply avoiding wheat because you think its healthier to choose gluten free (what episode 21) then you need to listen to this episode as well as 21. And for those of you like my husband who think they can't eat bread because if the carbs, you also want to give this episode a listen and share it with your friends and family who think the same way! The more you know...RIGHT?!?

In today's episode we are talking about yet another topic in our Mini Series: Wellness Myths Women Still Believe. If you thing grabbing the Gluten free crackers or the Dairy free milk is the healthier option, then this episode is for you! Be sure to share it with anyone else you know who also thinks the same thing. I'll just say, processed food is processed food. Added junk is still added junk. Grab a copy of my cookbook today: https://amzn.to/3LSNxyC Inside you will find DF/GF recipes with minimal processed foods. I have found some packaged foods that do indeed have better ingredients and I always say, 80/20. So grab you a copy today and be sure to pay attention to the Pro Tips on every recipe for exact products to buy for the recipe. And follow me on Instagram, Facebook, and TikTok to see more recipes that I am creating everyday! FB: https://www.facebook.com/alicia.trotterIG: https://www.instagram.com/alicia_trotter/TikTock:https://www.tiktok.com/@aliciatrotter95

Another episode in the miniseries "Wellness Myths Women Believe" and today we are talking about supplements. Do you take supplements? Do you think it's all just some hype? I know many "crunchy" mamas out there who think you don't need them, and you can get everything you need from your food. So if that' s you or someone you know, stick around and take a listen. I'd love to hear what you think after you listen. Of course I am a huge supplement fan because they changed my life and I've also seen them change hundreds of others lives as well. So if you're not a fan, maybe you just weren't taking the right ones.

This is the first of a new mini series called: Wellness Myths Women Still BelieveToday we are talking all about the body and detoxing. We’ve all been there — feeling bloated, sluggish, or just off, and thinking, ‘I need a cleanse!’ But what if I told you your body is already doing that — every single day — no juice fast required?our body already detoxes every single day through your liver, lymphatic system, kidneys, lungs, skin, and gut.”Break it down simply:Liver → neutralizes toxins, needs protein + antioxidants to function.Lymphatic system → moves waste out; depends on hydration and movement.Gut → eliminates waste through regular bowel movements; needs fiber and good bacteria.Skin + lungs → secondary detox pathways when the main ones are overloaded.Eat real food: focus on fiber, colorful veggies, and clean protein — the liver needs amino acids to detox.Hydrate well: water + minerals = better elimination.Support digestion: daily movement, probiotics or fermented foods, reduce processed oils.Ditch the overload: alcohol, sugar, synthetic fragrances, and plastics — these add to your toxic burden.Bonus tip: dry brushing or rebounding to stimulate lymph flow.Instead of punishing your body with a juice cleanse, think of supporting it with gentle, daily habits that keep you feeling clean and light from the inside out.”Examples:A seasonal “reset” with whole foods.A week of simplified, anti-inflammatory meals.Focusing on elimination — not restriction.Your body isn’t broken — it’s brilliant. When you give it the right tools, it knows exactly what to do.Links: the slim drink (fiber), the probiotic, the liver support, and a magnesium to keep you regular, plus a bonus carb digestion support. https://shareplex.us/share/onyfP6YThe electrolyte drink: https://shareplex.us/share/tNpr-EWThe slim (fiber) microbiome drink for gut health: https://shareplex.us/share/A6xsim7The water filter: https://amzn.to/3LeOkK0The essential amino acids: https://amzn.to/3LeOkK0 pick your flavor. This code gives you 20% off

Kendel and I were acquaintances through mutual friends but after the pandemic it became obvious to us that we were really kindred spirits and very like minded. Not only that but we also share very common stories with our health issues and the path is took us down trying to get to the root cause of things. She was a guest speaker at my Women' s wellness retreat this past September and what an impact she made not only on the ladies attending the retreat but my daughter (who was our photographer) and myself as well. We all learned so much and continued to discuss what she taught us over the course of the weekend. You can be a part of Kendel's one on one mentorship program, or buy her book by checking out her website here: https://beacons.ai/kendelbarber

I was talking today with a friend and she was asking me to remind her of some tips to help adrenal function during a high stress event that she recently experienced. When adrenals get spun out of control to protect us during stress, they sometimes have a hard time calming back down which can increase cortisol and keep it high for longer than we would like. For me I can always tell by the way I feel when mine is high, but interestingly enough my friend and I do not experience the same physical symptoms. This is where it is very important to be listening to your body so you can be intune and be able to give your body what it needs. Some tips are: laying on you back and legs up the wall for 15 min. Deep breathing, grounding, a walk outside, humming and even tapping. I encourage you to look into any or all of these methods to have tools you can use anywhere and anytime you need them. The power lies within you to reclaim your health and wellness, simply!

Kristin is an intuitive holistic healer while successfully managing her neuro-spicey life and parenting a wild soul that wants to walk barefoot in the woods any chance she gets. Harmony hill wellstead is her soul mission. A holistic regenerative homestead +wellness healing in middle TN. She can be found at HarmonyHillWellstead.com and Healinghomecoaching.com

Digital Brochure (Discover the highlights of the bed’s benefits in this brochure)https://publuu.com/flip-book/51650/2091185LinktreeFor more information, I recommend exploring our resources here:    https://linktr.ee/trifectalightofficialLocationsYour people can find the closest location to them by going to our website:    https://trifectalight.com/contact/My BookI’d also love for you to check out my new book, Illuminated Healing, now available on Amazon. https://www.amazon.com/Illuminated-Healing-Unraveling-Mysteries-Therapy/dp/B0C9GG2ZYVPro 450 Brochure  https://publuu.com/flip-book/51650/180774/page/1The Superior Benefits of the Trifecta Light Bedhttps://drive.google.com/file/d/1k_QtpeWrIVuGhB0zqwPeQpNLVPemshy2/viewVideo Testimonials and Other Videoshttps://docs.google.com/spreadsheets/d/18OEZ4g6pcvHe0GWVugiw6kA3mDfdVDR4C9uou2sFdBk/edit?gid=0#gid=0

Jessica shares her story of coming from a home where she felt like she had to take care of herself from a very early age. She was no stranger to hard work and providing for herself. Mindset as far as taking care of herself and making money was all she knew. She did not know how to dream or even think futuristic. She was stuck in flight or flight mode that started very early on in her life. We both share how we had the mindset of "I don't need a man to take care of me"... until we got married and had a baby and everything shifted for us. For Jessica it was when she gave her life to the Lord that she felt the desire to be a mom. Then another mindset shift after becoming a mom, "I don't need any help, this is my job." And also feeling like because you didn't make any money that you also couldn't spend any money. A lie that we tell ourselves, and actually believe. We put so much on ourselves and we don't communicate with our spouse, and we forget to take care of ourself. The mind is so powerful and when we tell ourself we aren't worth the expense to take care of ourself, we believe it and don't even allow the idea that maybe we could spend money on ourself. What if you got curious and were open to taking a look at how you could still stay at home with your kids and make money and feel better? Has your life been flipped upside down? Are you letting all that stress fall on you to care for everyone else? What is the narrative you are telling yourself? If you aren't careful your health will be what takes the biggest hit and it can take you down. If you are praying for a change, be open to the fact that it might not look like what you think it's supposed to look like. God works in mysterious ways, and not being open minded is keeping you from the answer to your prayers. When you have an open mind to notice what God is showing you, so much can change, and it can be simple. When you have a clear mind and vision, you can hear the Lord and see what is showing you. Do not let fear hold you back. A true mindset shift can change everything! This is our story and we are not the same people today that we were 10 years ago! I hope that listening will open your mind and encourage you.

You’re exhausted, you crawl into bed, and then suddenly your brain turns on like a light switch. Or maybe you fall asleep fine… but wake up at 3 AM wide awake. If that’s you, you’re not alone — and it’s not just in your head.Why Sleep Changes in Midlife:Hormones shift — lower progesterone (calming), fluctuating estrogen (hot flashes, night sweats).Stress hormones (cortisol) run high, especially if blood sugar is unstable.Brain shifts — melatonin production naturally decreases with age.The 3 Big Sleep Disruptors:Hormone Fluctuations — night sweats, racing thoughts, anxiety at night.Blood Sugar Rollercoaster — late-night snacks, wine, or sugar spike → crash at 2–3 AM.Stress & Nervous System Overdrive — “wired but tired” mode.Simple Fixes That Actually Work:For hormones: magnesium glycinate, evening relaxation, cooling bedroom.For blood sugar: protein + fiber at dinner, skip the sugary nightcap, try a small balanced bedtime snack if you tend to crash.For stress:5 minutes of breathwork or journaling before bed.No doom-scrolling — swap with a calming routine (tea, book, stretching).Sleep hygiene basics: dark, cool room, consistent bedtime, no caffeine after 2 PM.When to Get Support :If insomnia lasts more than 3 nights a week for 3+ months.If sleep disruption is paired with extreme mood changes or anxiety.Encourage listeners to seek out a practitioner who understands women’s health and midlife.Your body is not broken — your sleep can absolutely improve when you understand what’s really driving it.

You're tired, moody, maybe not sleeping well, and you're wondering, is it stress or is my body changing? Today I'm going to help you figure out if what you're experiencing is perimenopause or stress, and what to do about it!Why is it so confusing? Stress and perimenopause over lap ALOT in symptoms. Fatigue, sleep disturbances, weight gain in the mid section, anxiety, irritability. Most women normalize it as stress and miss the early signs of perimenopause. If stress is the one driving the symptoms, then things such as a temporary break from something that stressed you out or a vacation with lots of rest will help. If its cortisol driven then you will be wired but tired. Perimenopause driven symptoms are related to the cycle and hormone fluctuations. Your periods begin to change and they will sometimes be lighter, heavier or even could skip one. You start having night sweats and hot flashes, or vaginal dryness. Anxiety and mood changes seem to be out of the blue and after a week off work or letting go of a stressful obligation doesn't help.What about when it's stress and perimenopause? Stress actually males perimenopause worse. High cortisol will tank progesterone leading to more severe symptoms. Stress is keeping you awake, hormones fluctuate and then insomnia becomes unbearable. Simple Steps to help: Track your symptoms for 2-3 months (cycle, sleep, mood)Ask your practitioner to do hormones testingLifestyle resets that help BOTH stress & hormones, such as:balance blood sugar, movement that calms such a yoga, prioritize sleep, magnesium and adaptogen herbs. If this sounds like you, you are not broken nor are you alone! Follow, subscribe, and share with a friend! Leave a comment if you can relate?Facebook: https://facebook.com/alicia.trotterInstagram: https://instagram.com/alicia_trottersupplements that I take to help: https://shareplex.us/share/Mbc6Jjb

In this episode my good friend and BII sister & I discuss how important it is to get the information out there so that women can make informed decisions and better understand what could happen. Breast implant removal is more than a cosmetic decision—it can be a vital step toward protecting your overall health. For many women, implants can lead to complications such as chronic pain, autoimmune symptoms, capsular contracture, or breast implant illness. Removing them can help reduce inflammation, restore natural body function, and improve long-term well-being. Your health should always come before aesthetics, and understanding the risks is the first step in making an empowered choice.

My Facebook feed is FULL of everyone saying how sick their kids are and school just started back. This episode is to give you some tips and encourage you to make some easy changes to stay out of the doctor's office, get well faster, or stay well.First let's look the child's diet. (this also needs to be looked at if the child has behavior issues) If you target the gut health through diet and probiotics then you can boost their immune system, and 80% of the immune system is in the gut. If the diet is all processed foods, and they are a picky eater, then make some simple, basic changes and then build on that. Tostios brand makes 2 versions of their chips, and the better one is called Simply. Start to learn how to look for the bad ingredients that are causing your family more harm than you know. AVOID: artificial colors (causing a gut/brain disturbance), Seed oils (you only want olive oil, avocado oil and coconut oil) because they cause inflammation in the body, and added sugars but especially artificial sugars (aspartame, Sucralose)Look for real cane sugar or even better, stevia or monk fruit. Start by making some small swaps, even put the chips into a zip lock bag so they don't see the package. LOLTry adding more fruits and veggies in their diet perhaps in a smoothie in the morning. It's best to not let them see how you make it! Just saying. Call it a milk shake if you need to. Have conversations with your kids about trying new food and talk to them about how it can help them stay healthy and not feel bad and need to go to the doctor as much. If this is still an issue and you can't get them to eat or even try any new foods, then you need to consider supplementing their diet. Supplements are just that, meant to fill in the gap and supplement where the diet is lacking. I recommend this children's chewable that is a methylated multi-vitamin and probiotic in one. https://plexusworldwide.com/Aliciatrotter/product/plexus-xfactor-kids-chewable-multivitamin-probioticOne of my favorite things to give my family when sickness does strike is Elderberry Syrup. I make my own and you can too. Find a simple recipe on my blog here: https://trottingthrulife.blogspot.com/2013/10/elderberry-syrup.html Or get a kit mailed to you and watch the webinar on how to make it here: https://trottingthrulife.blogspot.com/2013/10/elderberry-syrup.html Natural remedies do work, but you have to start them immediately and be consistent using them until the sickness is gone. These suggestions are just that, suggestions only. This is NOT medical advise and was always check with your doctor or pharmacist if you have any questions or concerns. Facebook: https://www.facebook.com/alicia.trotterYouTube: https://youtu.be/f_ZyJEDb7VI?si=tVYKd2h1FhzL0-r3

Today I'm interviewing my friend Ellen about why and how she prioritized her physical and mental health before she ever wanted to get pregnant. By the time she was in her 30s she was heavily addicted to sugar and to American standards she was considered healthy, but she didn't feel healthy. She used some gut health supplements and was able to kick her sugar addiction and soda habit. While also losing weight along the way. When her gut got healthier she noticed she was a happier more positive attitude in herself. This breakthrough in her health lead her to have a desire to become a mom. Her advise to anyone out there who also isn't sure they want to be a mom because they don't feel healthy physically or mentally: Keep it simple and start with one thing at a time, stacking on more healthy habits at a time. And if you don't feel worthy to take care of yourself, know that is a lie. You are worthy of taking care of you so that you can feel and be your best health. And if your budget is the reason you think you can't, then she encourages you to look at your budget and write it all out and see where you could scrub the budget and do some things less to make room in the budget. Because it's all about priorities and what's important to you. She's a 37 year old first time mom and it's important to her to be able to run and play and chase after her little girl. If you really believe that God wants you to be at home with your baby and yet you need help with your health too, have faith that He will provide a way. This is the power of prayer. Ellen saw the value in her habits that were leading down a not so great path and she decided the change had to start with her. Her one regret once she became pregnant was that she didn't continue her chiropractic care throughout her pregnancy. She said just like some people think when they start gut health supplements and start to feel better that they don't need them anymore, that's what she did with the chiropractic care. Her back had been healed but she didn't continue the care and ended up with a horrible back injury at 38 weeks pregnant. She also thinks her labor would have been a lot better if she had continued the chiropractic care. We talk about things that we have discovered since having kids, and how it has changed so much for how we do things. No judgment here of course, just encouragement to strip up curiosity to look at what your habits are and what you could do different. Start simple and pick one thing to start with in making changes with your family and their food to better their health. And preparing yourself for it to be trying but you can do it mama! It might suck at the beginning but if you stick with it, you'll see so many better things and a whole new life. You and your child deserve that!Find connections to get the support you need. You can find me on Facebook:https://facebook.com/alicia.trotter/Instagram: https://instagram.com/alicia_trotter/

Hello to the perimenopausal women out there. I wanted to talk today about one word that I recently learned what it meant. Because we are in this together ladies! Estrobolome! This means that the liver and gut are responsible for cycling out excess hormones out of the body. Both hormones we naturally make, B-HRT, and hormone mimickers from toxins in our environment.So when our liver isn't detoxing well and neither is the gut, then a crucial and often never talked about piece of the hormone balance game we are in is missing. So what can you do? I mentioned the supplements that I have taken for year and talked about the specific simple steps to achieve this missing piece of the puzzle. I will link here a cart with the exact products I use. https://shop.plexusworldwide.com/cart And as always be sure to follow me on social media to connect more, or leave a comment. Facebook: https://www.facebook.com/alicia.trotterInstagram: https://www.instagram.com/alicia_trotter/

I don't want the guys listening in to think I'm only talking to the girls here. This episode is for you fellas out there to give you some cliff notes on things that women go through that may make more sense to you. Then once you get curious about these things I'm talking about and learn a little bit more, it might just make your relationships a little bit easier.If you have any questions, feel free to reach out or leave a comment. And get curious and do som research on it too! Hopefully by continuing to listen you will continue to learn more and be the encourager that the women in your life need to help them live their best, healthiest life without the overwhelm.

Continuing the talk to the ladies but moving into a different decade. (Also for the husbands, brothers, best friends ,baby daddy's and fiancé's, these episodes talking-to the ladies are just as much for you. It can help you better understand what's really going on.) Giving you tips to notice when things are happening to break the habit quickly before it can take your health down a bad path. In this season of life when you are starting having children or having multiple kids, you put yourself on the back burner and the kids become everything. I share my story about this season of life and all the habits I had that really took me down as far as my health was concerned. Drank coffee all day to survive. Snacked for lunch and eating off the kids plates, always standing up, never taking time to eat in a relaxed state. Not eating enough calories from food and drinking too much caffeine. I was keeping myself in a calories deficit for too long (minus the crap I was putting in my coffee). By the time all these poor habits caught up to me, I had a lot of work to do to undo the damage. Remember this, without you the show doesn't run well or maybe doesn't even go on. So learn from me, you need to prioritize your health like you would your own child's health. 80% of your immune system is in your gut, so finding room in your budget to support your immune health is so important. Also delegate and ask for help. Keeping stress levels down is so key for over all health and wellness. Communicate what you need from your spouse or partner and let them help you with chores and the kids. Ask for what you need and don't expect anyone to read your mind. These are things I would go back and tell my younger self. These tips in this episode are things I wish someone had told me and that I had actually listened to and put into action. Mental health is also so important and again there is a gut/brain connection. So fee yourself well and supplement if you need to. Also having good habits you are showing your kids how to also have good habits from the start. Even if you are a picky adult when it comes to food, feed your kids better. It will help them not be picky and have a better immune system and better brain health. Be consistent and diligent! If you eat out a lot, you can save so much money by making a meal plan and grocery list and then doing grocery pick up and only getting what you need. Impulse buying in the grocery store will eat up the budget. Hormones after having babies and breastfeeding can raise cortisol and then can lead to a poor immune system. Then leading to needing supplement sand things insurance doesn't cover and leading to you not feeling like you can spend the money to take care of yourself. You're important to the overall well-being of the entire family. Even going to the gym, do not feel guilty for showing them the good habits of moving your body. Then encourage them to do the same. Want to unplug and pour into you? Join my women's wellness retreat coming up Sept. 19-20, 2025 https://aliciatrottercoaching.com/retreat

Mood swings, breakouts, cravings? Yep, it’s not just you—it’s hormones, babe. Let’s talk about it. 💁‍♀️✨ Insulin is your master hormone. Drinking caffeine first thing in the morning and not eating breakfast can lead to insulin resistance. And NEWS FLASH, Alani and Celsius are not healthy energy drinks. Doing this daily is a habit that needs to be changed. Our world is full of hormone disruptors. This episode is to educate you and to encourage you to begin with one habit to change and then stack another one and another and so forth and so on. Sleep is so important to overall health. Some things that makes sleep hard are looking at a screen while falling asleep. Use blue light blocker glasses or screen protector. The best thing is to not sleep with a TV on at all. Charging your phone beside your bed also emits tons of EMFs and can disrupt sleep. Charge is across the room from your bed. If you wake up at 3am every morning, this indicates high cortisol and is stressing your body out effecting your insulin levels. Birth control for acne? These are synthetic hormones and will cause problems in the future. That acne means you ned to get hormone disruptors out of your life and diet. Seed oils are one example and another one is dryer sheets. Try eating 30g protein at each meal, eating 3 meals a day and try to avoid being a snacker. This will help you maintain steady blood sugar levels throughout the day. As a female we have 4 different versions of ourself based off the 4 different variations of our cycle. (this will be covered in another episode)Addressing the habits that will help you reverse insulin resistance, no caffeine first thing in the morning. Wait to have it with food. If you dont address this it can lead to PCOS later. But you can reverse that and it doesn't have to be crazy complicated. Plastics are another big endocrine disruptor. Try to get away from drinking plastic bottled water. Use a refillable water bottle and filtered water. Also store your food in glass containers and DO NOT heat up leftovers in plastic. Use wool dryer balls instead of dryer sheets which have been proven to mimic estrogen. Spiders hate dryer sheets so use them to repell spiders instead. You can scent the dryer balls with essential oils. Cosmetics are another thing to take a deep dive into. Look at ingredients and follow accounts on social media where they educate their audience. Perfume especially can be harmful because we mainly spray it directly on the thyroid. DIME beauty is a clean brand but again try to avoid spraying anything on your thyroid. Feminine products swap, organic matters here! Vaginal tissue is so thin and easily absorbs toxins. Do a deep dive about "forever chemicals" and educate yourself on these topics. Knowledge is power and I am simple telling you these things to encourage you to get curious about these things and learn all you can. Hormone check, ask your DR to check certain things like vitamin D3, (optimal needs to be 80-90) https://amzn.to/45YEMeI Also check B12, you need a methylated version to properly absorb. On the topic of vitamins, choose a prenatal vitamin that has folate (methylated) instead of folic acid. Also focus on your gut health because your future self with thank you when you have a baby. We pass along our own gut health to our baby. Gut health can also help mental health issues! Reach out if you want help. Birth Control can also lead to poor gut health. There are plenty of apps and devices out there you can use to track your cycle and learn when you are ovulating. Taking too many supplements can also mess up your gut due to most of them having poor ingredients. Also you're filling up on those powder drinks and not eating real food. Free Guide: https://www.canva.com/design/DAGsf0jSxos/pQda-cYyxfWWwQwmVQRBFg/view?utm_content=DAGsf0jSxos&utm_campaign=designshare&utm_medium=link2&utm_source=uniquelinks&utlId=h9daeae7850

Simple habits to tweak to change your health. Mornings: the goal is slow and peaceful. Get up 15-30 min earlier if you're always rushed. Drink electrolytes, and essential amino acids. this can be tracked in macros as 30g protein which is helping you get 30g protein within 30 min of waking. Put your bare feet in the grass and let the sun hit your face while you drink the mixture. Take 10 deep breaths in through your nose and exhale out your mouth. This one habit of letting the sun hit your face in the morning before you look at a screen, sets your melatonin production for the evening to help you sleep better that night. If you plan out your breakfast and make it on Sunday, then you have a high protein healthy breakfast to eat every day. With your coffee of course. Trying to stop drinking coffee on an empty stomach first thing in the morning. Because this can spike cortisol levels and cause insulin resistance. The goal is protein! If you're in a calorie deficit and not hitting protein, then you are losing muscle. If you're in a calorie deficit but you're hitting 30g of protein at breakfast, lunch, and dinner plus the essential aminos, then you're losing fat. Movement is very important, and if you're just getting started you can start by walking 3 days a week and doing an at home resistance band workout for strength training. The bottom line is MOVE your body 5-6 days a week for a minimum of 30 min each day. Goal for longevity is to walk with intention and do weighted exercise to improve bone density. Is eating healthy expensive? I beg to differ! Go to the store with a plan and only by what you need! wash your fruit and veggies immediately and chop them up so you will eat them! If you fail to plan you will plan to fail. Going through the drive through and eating out for breakfast and lunch all week is what's killing the budget. At the end of the day, try to go to bed 15-30 min earlier than normal. Try avoiding a screen 30 min -1 hour before bed. You can wear blue light blocking glasses and get a blue light blocking screen protector. Plug your phone in across the room from your bed. Make sure your room is dark and free from clutter. Let your room be your sanctuary! This can really help with your sleep. These new habits can help sleep, energy, stress, and digestion, including bowel patterns and habits. Body Health essential aminos To read my blog visit: To join my retreat visit:

Bonus Friday Podcast- all about the retreat

Today. I want to talk about the truth about doing it all as women. What I was doing personally, and so many of my friends, family, and even women, that I just talk to on a daily basis is we are doing it all. We are taking care of everyone else, doing for everyone else. So I would like to offer you what if you dropped the pressure and got real about the balance? And by that I mean, what if all the pressure for you to do all of the things was actually you putting it on yourself? The balance comes in by pausing. taking a look at what someone else could do, that you are doing, taking that off your plate and to slow down a bit. when our bodies spike up a high cortisol level, which is a stress hormone that releases this cortisol. It is because we are doing too much and going too fast and never allowing ourselves time to rest. So what if we took on a different role in which we delegated. We said, No, I can't do that right now. It is so good for your body to take that rest. That's how our cells turnover. That can be such a simple solution. Yet when things start to happen and our health starts to take a turn. Even if we want to do a holistic approach. we still get caught up in the thought of. I have to go see a holistic doctor or functional practitioner. They will offer you holistic solutions, but it comes with a price tag, and oftentimes it comes with a protocol that is so overcomplicated that sticking to it oftentimes doesn't happen. you can take a simple approach. and oftentimes it starts with the simple act of boundaries, taking things off your plate. My 1st ministry was to my home and to our girls. I wanted to start homeschooling our kindergartner and I needed to really focus on doing that and doing it well. So what I'm here to tell you is that it's okay to say, no, it's okay to delegate. I have so many beautiful, lovely women in my life who keep their grandchildren. They work full time, maybe 2 or 3 jobs, and they do not take time for themselves. Exercise class gets put on the back burner because the grandkids are out for summer. What's happening is that cortisol is continuing to rise. which is doing more damage than you know. It can cause heart palpitations. it definitely disrupts your sleep, which is very important, and it also will cause that midsection weight, gain that no matter what you do, you cannot get it off. the foundation I found when looking for better health in a simple, holistic way is gut health. blood, sugar, balance, and also reducing inflammation. But what I have found is those things can be achieved through your nutrition through your food when we are so busy that we're going through a drive-through every single day. Breakfast, lunch, dinner over time, those bad seed oils that they cook with. and the poor ingredients in the food that they're using will not only increase our inflammation in our body, but it wrecks your gut health, and then, when you have high cortisol, this is the perfect storm to take you down. Maybe you shift and go to a functional practitioner. And here is what I'm seeing in that area. the protocol is so complicated. Remember, you're stressed out. You're tired. You don't eat well, you don't sleep well. This overwhelming protocol is not what you need. You need something simple, and that's why I feel like finding a holistic health coach is actually the better approach, because most of the time the coach is going to meet you You don't even have to be stressed out about going out in public and sitting in a waiting room going in a doctor's office. You simply can stay in the comfort of your home. and that coach is going to meet you where you're at. Listen wholeheartedly, and offer simple solutions. and that coach is going to meet you where you're at. Listen wholeheartedly, and offer simple solutions. Follow me on social: https://www.facebook.com/alicia.trotterJoin my retreat:http://aliciatrottercoaching.com/retreat

When I 1st started having gut health issues. I knew I wanted to do a holistic approach. So there was a local chiropractor in town who was doing a cellular healing program. So I went and met with him. He sold me on the idea. It was very expensive. I paid for it up front, and then he gave me probably 8 bottles of supplements, and I was told that my diet needed to consist of only beef or venison, homemade beef, bone broth. and I believe I could have eggs. He wanted me to take these supplements and eat like that for 15 days. 15 days later and start the fiber, supplement. It immediately bloats me out to where I look like I'm 7 months pregnant, and I cannot go to the bathroom. I do not feel any better. I absolutely cannot stand the smell or taste of homemade beef broth. So, apparently either, was that I had Candida overgrowth in my gut. pivoted away from that program that I paid a lot of money for. Found a nutrition coacheverything you're eating is absolutely not being absorbed because your labs look like you're severely malnourished compared to your diet. So she told me that she wanted me to do a stool sample, because she was fairly positive that I had candida overgrowth, which I had no idea at the time what that even meant. But let me tell you what it means Basically, it is a yeast that coats your entire intestinal lining, and it is so It's almost like it has a shell around it that protects it like, think of a pill and eat shrimp. It thrives off of sugar. that will make these tiny permeable holes of your intestinal lining, which leads to leaky gut. But what happens is, your body in turn starts to attack itself. That shows up as an autoimmune disorder. It can look different in each individual person, because we're all uniquely made up. So different practitioners use different protocols like I said, a lot of them will put you on the most overly complicated protocol ever. and it does not have to be that complicated. So what I found was a really good probiotic. and I used to think probiotics had to be a certain brand name kept in the refrigerator, and like gazillion you know, cultures. I learned you really want a soil-based organism probiotic that can be shelf stable. and can have the ability to have digestive enzymes that can break down that shell covering the yeast. and then have antifungals to kill the yeast. so a good magnesium and there are a lot of types of magnesium. They all do different things. So you want to make sure you get the magnesium that helps you go to the bathroom. also you want a gentle form of it. So you're not running to the bathroom like you're prepping for a colonoscopy. You're actually going to the bathroom like a normal person should. And let me stop here and tell you normal bowel movements. You should have one per meal that you ate 24 h prior. So if you eat breakfast, lunch and dinner the next 24 h you should go to the bathroom 3 different times to eliminate breakfast, lunch, and dinner. if you're eating one meal a day, that's fine. But if you eat 3 meals a day that's not going to work. some protocols are so complicated and yet aren't really addressing the root problem. It didn't matter how long I ate beef, eggs, and bone broth. It wasn't doing anything. It was trying to heal the gut. It was giving my gut a rest, but it wasn't breaking down the shell of the Candida, killing the Candida.once you detox the sugar out of your body and get on the right supplementation to kill the Candida. Get it out of your body. You're gonna feel so much better, and you're not going to blow every time you eat fiber. So that's my simple solution for starting off on a gut. Health regimen that will make you feel better, help you absorb your food. Better, nourish your body better, and also give you more energy. At the same time.

Hello! Welcome! Welcome! I'm Alicia Trotter, your host of trotting through life today. I want to start by sharing a little bit of my personal story, how my wellness journey began and what I've learned, and why I'm passionate about making it simple.So let's back up a little bit to 2,007 I had just found out I was pregnant with my second, had a 2 year old with me. We traveled to Georgia to tell my grandparents that I was pregnant while I was there. During that visit, my grandfather, who was on a waiting list for an artificial heart who is also on oxygen full time, was outside showing my parents something to do with a car, because he always loved to tinker. I was in the house still with my two-year-old. He came in and immediately went into the bathroom. When he came out he was fumbling in his pocket of his shirt for his nitroglycerin and the color of his face was gray. and I immediately knew something was wrong. He was trying to take deep breaths through his nasal cannula to get in the oxygen, and he sat down on the couch. He had a pacemaker defibrillator. All of a sudden it started shocking him and going off, and I knew he was having a heart attack. So I ran outside to where my parents were leaving and told my mom, you don't need to leave. We need to call 9 1 1. Grandpa's having a heart attack. So my grandmother went inside, sat down on the couch, held his hand, and comforted him as he passed away. I called 9 1 1, and my mom called my aunt, who was a cardiovascular surgical nurse. By the time the ambulance arrived he was gone they hooked him up to the defibrillator, and of course it showed that he still had a heartbeat because he had a pacemaker. But we told them he had a DNR. So we had to provide it before they would not resuscitate. Luckily my grandmother knew where it was, but that moment spiked my cortisol and sent my adrenals into fight or flight mode, which at the time I didn't even know what that was. Not being able to do anything to help or to save him was heartbreaking.So fast forward to the time I had the baby another little girl. And I didn't realize at the time that when you get spun into an adrenal fatigue moment, an adrenal rush, cortisol moment. And then you are also say, pregnant how devastating that is to the body. Maybe you've heard of the body keeps score right when there's trauma. When there's injury the body keeps score. So have the baby, life goes on, but I am barely surviving. I'm losing weight at such a rapid pace that people are asking my husband if I have an eating disorder. I was eating tons of calories because I was starving, but because I was losing weight so fast and my breast milk supply was diminishing. The baby wouldn't take a bottle. It was just all of these things compiling on top of each other, and I did not realize that my adrenals still thought I was in the chase of a lifetime. So what ended up happening was, I was exhausted, thinking it was from having a toddler and a newborn, and so I would wake up 1st thing in the morning, go straight to the coffee pot, brew that coffee, put the sugar and cream in it. and live off of that coffee until about lunchtime. Then I would eat lunch. Then I would have to take a nap and then go about the evening.Go to bed, but I would wake up at like 3 Am. Every single night, and I could not go back to sleep for about 2 h. So, though waking up, not being hungry. The living off the coffee with sugar and cream. The need to take a nap every single day, and the 3 o'clock nighttime wake up! That kept me awake for hours are all signs that I now know are high cortisol. That was a result of my adrenals thinking I was still in the fight of my life. so years going on of that not knowing what it was or what to do, is what led to insulin resistance that then led to poor gut health. Follow me on social: https://www.facebook.com/alicia.trotterJoin my retreat: http://aliciatrottercoaching.com/retreat

What if wellness didn't mean expensive routines, strict diets, or chasing perfection?Hello, and welcome to trotting through life where we keep things simple, intentional and actually doable.I'm going to share a little background about who I am. I'm a nurse by education, turned wellness, coach, retreat, host, workshop, leader, and now author of a soon to be published. Allergen, Friendly Cookbook.My passion is making wellness approachable without all the overwhelm.I started my blog also called trotting through life back in 2,010, when I was sharing my own health struggles and the journey that it took me on so many doctors, functional practitioners. So much money, spent complicated protocols, and yet I was left really not feeling any better. I knew there had to be a simpler approach that led to feeling better. And since I've spent years figuring out how to feel good in a realistic way. I learned it wasn't about perfection, but about progress along the way. So each week I'll be sharing simple lifestyle practices, wellness tips and mindset shifts. I believe in simple solutions that support the body as a whole system. I'll talk about nutrition, habits, hormones, healing, energy and burnout, all without fluff or fear tactics. You see, I've walked through insulin resistance, adrenal fatigue, gut health, healing breast, implant illness and now, Alpha-gal, syndrome. Through all of this I've learned. Health doesn't have to be perfect, to feel good. It just has to be yours. And I'm here to help you make it simple. This is not another wellness podcast, that's going to tell you what you're doing wrong. It's a place to be inspired, encouraged, and reminded that small steps matter. New episodes will drop every Tuesday. So if this sounds like your kind of journey hit, follow, and let's trot through life together. One feel good step at a time.Follow me on social:https://www.facebook.com/alicia.trotterJoin my retreat:http://aliciatrottercoaching.com/retreatCoach with me:http://aliciatrottercoaching.com