Woman sitting on swing

Building Resilience in Perimenopause; Menopause: 6 Essential Strategies for an Amazing Journey

Six Essential Strategies to Build Resilience and Embrace an Amazing Journey Through Perimenopause & Beyond

Perimenopause, the beginning of the a natural transition signifying the culmination of a woman's reproductive years, ushers in a myriad of physical and hormonal changes that may appear overwhelming. Nevertheless, within this transformative period, the role of tenacity becomes crucial, building resilience, empowering us to embrace change, flourish, and uphold (and even up-level) our well-being. During this time, resilience is our guiding light, helping us navigate the menopausal journey with grace, strength, and a positive outlook.

In this space, I want to share some valuable strategies for self-care, stress management, hormonal balance, and more. My mission is to empower you to unlock your true potential, honor your individual journey, and tap into the inner strength needed to conquer obstacles and move toward awesome personal growth and fulfillment! 

So YES, my friend, you can tackle this (peri)menopausal adventure head-on and turn it into something powerful! I’m here to talk about transforming this what is typically thought of as a dreaded transition into your life's most epic and unforgettable journey. So hold on tight, buckle up, and let's rock this menopausal madness like the unstoppable hero you are! 

What is the menopausal transition?

The menopausal transition, known as perimenopause, is a natural phase in a woman’s life that precedes menopause. Perimenopause is a hugely transformative time of a woman’s life. But the key is to master it, as this is when our bodies decide to throw a hormonal party in a way that can sometimes result in some pretty hefty symptoms, like night sweats, hot flashes, brain fog, and mood changes. 

But here's the deal: perimenopause is not some scary disease or medical issue. Nope, it's just a natural transition signaling the end of a woman’s reproductive years.

Typically kicking off in one’s 40s, perimenopause can stick around for a few years. During this time, it’s hormones, particularly estrogen and progesterone, that are the stars of the show, doing their funky dance of fluctuation and gradual decline.

The goal is to understand what’s happening behind the scenes and adjust accordingly. Knowledge IS power. Ladies, it’s all about riding the wave of change with uber-confidence and gently adapting to the amazing transformations happening within your body! Remember, this is just another chapter in your beautiful life. 

Key Symptoms of the Menopausal Transition

During the menopausal transition, women may experience various symptoms, mostly due to fluctuating hormone levels. Because each of us is unique, we also have different perimenopausal experiences. However, here are some key symptoms commonly associated with the menopausal transition:

  • Irregular periods
  • Hot flashes and night sweats
  • Mood changes
  • Sleep disturbances
  • Vaginal and urinary changes
  • Changes in libido
  • Fatigue and decreased energy
  • Changes in body composition 

Remember, not all women will experience the same symptoms, and the intensity of symptoms can vary wildly. 

6 Essential Strategies to Build Resilience During Your Menopausal Transition

Building resilience during perimenopause entails implementing essential strategies to navigate the body’s changes with grace and strength. By incorporating these tips into your life, your mind and body can experience huge benefits. You'll know you're on the right track when you no longer have to change the bed sheets every hour! 

It's also important to consult your healthcare provider to ensure these modifications align with your overall health, medications, and unique circumstances.

Here are my top 6 strategies: 

1. Herbal Support

I love the power of herbs! Herbal support can be an invaluable addition to your toolkit for upping your game during perimenopause. For millennia, people have used herbs to help alleviate menopausal symptoms. Mother Earth has a bounty of these. Some of my favorites include: 

  • Black cohosh: Known for its potential to relieve hot flashes and night sweats, it is a popular herb for menopausal symptoms. It may also help with mood swings and sleep disturbances.
  • Dong Quai: This herb can relieve hot flashes, vaginal dryness, and mood swings.
  • Red clover: Rich in plant estrogens called isoflavones, red clover can help alleviate hot flashes, improve bone health, and support cardiovascular health during menopause.
  • Maca root: Maca root, hailing from the Andes region, is believed to support hormonal balance and energy levels. It can help with mood swings, fatigue, and sexual function.
  • Evening primrose Oil: Derived from the evening primrose plant, this oil contains gamma-linolenic acid (GLA), which can help alleviate breast pain, mood swings, and vaginal dryness. 

Use herbal remedies cautiously, as they can interact with medications or have contraindications for some people. Always talk with your healthcare provider before beginning a new herbal supplement.

2. Support your Adrenals

In my opinion, taking care of one’s adrenals is the #1 secret to a smooth transition into menopause. The adrenal glands, pivotal in hormone production and stress response, wield considerable influence over the menopausal experience BECAUSE they take over much of the hormone production after the ovaries and uterus slow down theirs. Optimizing adrenal function can have an amazingly powerful impact on your physical and emotional state.

Here are some strategies to fuel your adrenals:

  • Engage in stress-relieving activities such as meditation, deep breathing, yoga, or walks in the woods
  • Nourish your body with nutrient-dense food (i.e., whole foods)
  • Engage in regular physical activity
  • Surround yourself with a strong social support system
  • Consider adrenal-nourishing supplemental support, including the B vitamins, vitamin C and the herbs Ashwaghandha, Rhodiola, Eleutherococcus

Supporting your adrenals can contribute to a smoother menopausal transition and overall well-being. But remember, everyone’s body is unique, and listening to your body’s signals and seeking personalized guidance when needed is essential.

3. Vitamins & Minerals

During the menopausal transition, certain vitamins and minerals can support overall health and manage symptoms. 

Here are three key nutrients I recommend:

  • Calcium: Adequate calcium intake is crucial for maintaining strong bones and reducing the risk of osteoporosis, which becomes more common during menopause. Leafy green vegetables and certain calcium supplements are good sources.
  • Vitamin D: Working in synergy with calcium, vitamin D helps with calcium absorption and bone health. Sunlight exposure, fatty fish, and vitamin D supplements can help maintain optimal levels.
  • Magnesium: Magnesium supports bone health, muscle function, and relaxation. It can also help reduce symptoms like sleep disturbances, mood swings, and muscle cramps. Good sources include nuts, seeds, whole grains (but avoid gluten), leafy greens, and magnesium supplementation.

Again, check with your healthcare provider to determine if supplementation or specific dietary adjustments would benefit you.

4. Laughter

Laughter plays a significant role in promoting well-being and managing the challenges of the menopausal transition. Why is laughter is important during this phase?

  • It boosts your immune system
  • It reduces stress
  • It relaxes tense muscles 
  • It lowers blood pressure
  • It increases tissue oxygenation
  • It enhances your mood
  • It relieves pain
  • It creates stronger social bonds
  • It benefits your nervous and endocrine (hormonal) systems

Incorporating laughter into your daily life can be as simple as watching a comedy, spending time with loved ones who make you laugh, or engaging in activities that bring you joy. So, embrace that humor that’s bubbling inside, and create moments of levity - alighter heart and a positive mindset can benefit you in so many ways! 

5. Sleep

Sleep is mission-critical in maintaining overall health and well-being, especially during the menopausal transition. Optimal is around 8 hours, give or take. I track my sleep cycles with my favorite biotracker, the Oura Ring, which gives me immediate and super-detailed information about the quality of my sleep. Here are some key reasons why sleep is important during this phase: 

  • Quality sleep supports hormonal balance and helps minimize symptoms such as hot flashes, night sweats, mood swings, and irritability. 
  • Adequate sleep contributes to increased energy levels and daytime vitality.
  • Sleep has a significant impact on mood regulation.
  • Restorative sleep supports optimal cognitive function, enabling better focus, mental clarity, and memory retention.
  • Sleep is crucial for maintaining physical health and preventing chronic conditions.

To prioritize sleep during the menopausal transition, establish a regular sleep routine, create a sleep-friendly environment, manage stress, practice relaxation techniques, and talk with your care provider if you experience persistent sleep disturbances. 

6. Mind-Body Connection

Your mind-body connection is HUGE during the menopausal transition for managing symptoms and promoting emotional well-being By reducing stress levels and regulating emotions, you can alleviate the intensity and frequency of symptoms like hot flashes and mood swings. Additionally, the mind-body connection offers techniques such as mindfulness and relaxation exercises, which help manage stress and restore balance.

Developing body awareness and self-care practices are important during and after perimenopause. By being attuned to your body, you can make informed decisions about nutrition and exercise and seek appropriate support. Engaging in self-care activities and seeking emotional support fosters resilience, self-compassion, and empowerment. And don’t we all want to be empowered? I say YES!!! That’s what it’s all about! 

Do you want to unlock your full potential, become a master of your incredible body and mind, and navigate your menopausal journey like a BOSS? Check out our Transformative Coaching Program, my signature coached body + mind transformation program. Because it’s all connected.  

Create Resilience During and after Perimenopause

Perimenopause is a natural and transformative phase that you CAN approach with grace and empowerment. You can navigate this journey with resilience and positivity by harnessing the power of your mind, mastering your body, and equipping yourself with valuable strategies.

If you want personalized guidance to help you navigate your way towards superwomen potential, I invite you to join my dynamic Transformation Coaching Program. My goal with this program is to help you strategically realign your health, life goals, and mission, so that you may catapult into the best years of your life! How can one say no to that?!?

Don’t let the menopausal transition hold you back. Create resilience and Embrace the opportunity for growth and hop on a complimentary strategy call with me; let’s see if the Transformation Coaching program is what you’ve been needing! 


1. "Defining the menopausal transition - ScienceDirect.com." 19 Dec. 2005, https://www.sciencedirect.com/science/article/abs/pii/S0002934305010399. Accessed 5 Jun. 2023.

2. "The menopause transition and women's health at midlife - NCBI." https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6784846/. Accessed 5 Jun. 2023.

3. "Physiology, Adrenal Gland - StatPearls - NCBI Bookshelf." 1 May. 2023, https://www.ncbi.nlm.nih.gov/books/NBK537260/. Accessed 5 Jun. 2023.

4. "The role of calcium in peri- and postmenopausal women - PubMed." https://pubmed.ncbi.nlm.nih.gov/11256879/. Accessed 5 Jun. 2023.

5. "Vitamin D levels and menopause-related symptoms - PMC - NCBI." 23 Feb. 2016, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4764124/. Accessed 5 Jun. 2023.

6. "Effect of magnesium supplementation on women's health and well ...." https://www.sciencedirect.com/science/article/pii/S2352364621000079. Accessed 5 Jun. 2023.

7. "The Laughter Prescription - PMC - NCBI." https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6125057/. Accessed 5 Jun. 2023.

8. "Sleep and sleep disorders in the menopausal transition - PMC - NCBI." https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6092036/. Accessed 5 Jun. 2023.

older couple making dinner

Bioidentical Hormone Replacement Therapy

Understanding the Benefits of Hormone Replacement Therapy

Hormones control every function in our body. They help control your reproductive organs and everything from your metabolism and energy to mood, sleep, strength, sex drive, graceful aging, and more. 

Hormone levels typically peak in healthy adults between 20 and 30 and decline as we age. This drop in hormone levels associated with aging is unavoidable. But new research indicates that hormone replacement therapy may be a viable treatment option to counteract the adverse effects of low hormone levels. 

Before you dive into hormone replacement therapy, it’s essential to understand the benefits and determine if it’s right for you.

What is hormone replacement therapy?

Hormone replacement therapy is a treatment option that incorporates individualized doses of hormone components that mimic hormones created by the human body. 

Hormone replacement therapy is most widely known for treating the symptoms of menopause. Still, it has many more uses to correct hormone concerns for both men and women that can arise throughout your life.


What is a bioidentical hormone?

Bioidentical hormones are lab-made hormones derived from a plant steroid found in soy and wild yams that are molecularly identical to the hormones our bodies naturally produce. Sometimes referred to as natural hormones, bioidentical hormones are considered safe and effective for treating various hormonal concerns.


Bioidentical vs. Traditional Hormone Replacement Therapy

The main difference between bioidentical and traditional (synthetic) hormones is the chemical makeup. Synthetic hormones are chemically produced hormones that mimic our body’s hormones but don’t act exactly the same as human hormones do in the body.  

Synthetic hormones typically do not offer the same effectiveness as bioidentical hormones, which can cause unwanted side effects. Ongoing research has identified that synthetic hormones can increase the rates of breast and uterine cancers. In contrast, their bioidentical counterparts are more breast-, heart-, and brain-friendly.

What conditions or symptoms can hormone replacement therapy help improve?

Both men and women may benefit from personalized hormone replacement therapy to address the following conditions or symptoms:

  • Progesterone Deficiency. Women with progesterone deficiency can experience irregular menstrual cycles, anxiety and depression, insomnia, and difficulty losing weight which can all be addressed with hormone replacement therapy.
  • Testosterone Deficiency. Testosterone deficiency is usually associated with men; however, women can experience testosterone deficiency resulting in weight gain, decreased energy, low libido, and depression.
  • Thyroid Conditions. The thyroid helps regulate many of the body’s functions. Low or elevated thyroid levels can occur in both men and women, causing weight issues, anxiety or depression, irregular menstrual cycles, or changes in bowel movements.
  • Adrenal Fatigue. Symptoms of adrenal fatigue, commonly caused by high levels of chronic stress, can be resolved by restoring adrenal hormone levels in both men and women.
  • Fibromyalgia. Hormone replacement therapy can help reduce pain sensitivity common with fibromyalgia, an autoimmune disorder commonly occurring in women over 50.
  • Irritable Bowel Syndrome (IBS). Hormones like cortisol, insulin, and thyroid hormones play a role in digestion and nervous system regulation that helps move food through our gut and intestines. Hormone replacement therapy can help improve constipation and diarrhea associated with IBS.
  • Sexual Dysfunction. Vaginal dryness and low libido for women and low libido and erectile dysfunction for men are common consequences of hormonal imbalances experienced during menopause or andropause. Rectifying hormone imbalances can help restore sexual function and a healthy libido for both men and women.

Benefits of Hormone Replacement Therapy

There are many benefits of bioidentical hormone replacement therapy, including:

Support for the Aging Brain and Nervous System

The brain’s structure and function naturally decline with decreases in estrogen or progesterone production. There’s substantial research that hormone replacement therapy can positively alter the brain structure and function, leading to improved verbal and visual memory, cognitive function, brain fog, and enhanced memory for both women and men.

The decrease in estrogen production also influences the nervous system function, impacting memory and cognition and increasing the risk of ischemic stroke, Parkinson’s disease, and Alzheimer’s disease. Hormone replacement therapy helps improve blood flow to the brain, providing anti-inflammatory effects helping to improve fine motor control, learning, and memory, along with decreased rates of neurological disease.

Decrease Risk of Osteoporosis and Increase Bone Density

Estrogen levels naturally decline with age increasing the risk, primarily in women, of osteoporosis and loss of bone density. Hormone replacement therapy helps balance estrogen levels, effectively preventing bone loss and reducing your risk of developing osteoporosis.

Alleviate Depression, Anxiety, or Mood Swings

Hormone replacement therapy helps stabilize the body’s hormone levels, effectively treating depression, anxiety, and mood swings by targeting the root cause.

Increase Healthy Muscle Mass

Testosterone, one of the primary hormones associated with creating muscle, decreases with age leading to decreased muscle mass and difficulty losing weight. Hormone replacement therapy, combined with a healthy diet and regular exercise, hormone replacement therapy can help increase healthy muscle mass.

Improve Cardiovascular Health and Prevent Heart Disease

Research has slowly evolved around the cardiovascular benefit of hormone replacement therapy. While further research is needed, it is believed that hormone replacement therapy started in the early years of menopause does help to prevent cardiovascular disease.   

Read more about the importance of cardiovascular health.

Improve Sleep

When your hormones aren’t at their optimal levels, it can wreak havoc on your sleep cycles. Hormone replacement therapy helps stabilize your hormones, addressing insomnia issues and promoting better sleep.

What are the signs that hormone replacement therapy may be beneficial?

Low or imbalanced hormone levels can affect the body in various ways. You may benefit from hormone replacement therapy if you’re experiencing any of the following symptoms.

For women:

  • Low energy or fatigue
  • Menopause symptoms
  • Decreased muscle strength
  • Vaginal dryness, itching, irritation, or discharge
  • Reduced sexual desire
  • Unexplained mood swings, anxiety, or depression
  • Difficulty concentrating
  • Weight gain, particularly around the stomach and midsection

For men:

  • Low energy or fatigue
  • Loss of libido
  • Weight gain
  • Thinning hair
  • Mood swings, anxiety, or depression
  • Loss of muscle mass
  • Feeling irritable or sluggish

What are the risks of hormone replacement therapy?

Like any medical therapy, hormone replacement therapy doesn’t come without risks. The risks can vary depending on whether you use bioidentical or traditional synthetic hormone replacement therapy. The main risks include an increased risk for clotting, which elevates your risk for stroke and heart attack, and an increased risk of breast, ovarian, and uterine cancers.


Customized Hormone Replacement Therapy now on Whidbey Island, Washington! 

It’s a fact that hormone levels drop as we age, particularly in women who are experiencing perimenopause or menopause. 

However, you don’t have to live with the discomfort stemming from fluctuating hormones.

At Reboot Center, we treat the unique individual that you are. We carefully design each patient’s customized hormone-balancing protocol with the key goal of getting patients on the track of healthful, zesty, productive longevity.

If you’re tired of your chronic fatigue, worried about your sexual health, or experiencing any of the symptoms associated with low or imbalanced hormones, schedule a complimentary health strategy session at Reboot Center.


1. "Hormone Replacement Therapy - PubMed." 17 Feb. 2022, https://pubmed.ncbi.nlm.nih.gov/29630243/. Accessed 27 Dec. 2022.

2. "Bioidentical Hormone Therapy - PMC - NCBI - NIH." https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3127562/. Accessed 27 Dec. 2022.

3. "Bioidentical Hormone Replacement: Guiding Principles for Practice." 15 Jan. 2014, https://www.naturalmedicinejournal.com/journal/2010-03/bioidentical-hormone-replacement-guiding-principles-practice. Accessed 27 Dec. 2022.

4. "are bioidentical hormones (estradiol, estriol, and progesterone ...." https://pubmed.ncbi.nlm.nih.gov/19179815/. Accessed 27 Dec. 2022.

5. "Physiology, Progesterone - StatPearls - NCBI Bookshelf - NIH." 8 May. 2022, https://www.ncbi.nlm.nih.gov/books/NBK558960/. Accessed 27 Dec. 2022.

6. "Diagnosis and management of testosterone deficiency syndrome in ...." https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4674408/. Accessed 27 Dec. 2022.

7. "Hypothyroidism - PMC - NCBI - NIH." https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6619426/. Accessed 27 Dec. 2022.

8. "Hypothyroidism - PMC - NCBI - NIH." https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6619426/. Accessed 27 Dec. 2022.

9. "Glucocorticoid replacement therapies: past, present and future - NCBI." 4 Sep. 2019, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7116186/. Accessed 28 Dec. 2022.

10. "Daily fluctuations of progesterone and testosterone are associated ...." 14 Dec. 2017, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6046191/. Accessed 28 Dec. 2022.

11. "Sex hormones in the modulation of irritable bowel syndrome - NCBI." https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3949254/. Accessed 28 Dec. 2022.

12. "Female sexual dysfunction and use of hormone therapy in ... - PubMed." https://pubmed.ncbi.nlm.nih.gov/15852204/. Accessed 28 Dec. 2022.

13. "Testosterone Therapy Improves Erectile Function and Libido ... - NCBI." 1 Nov. 2018, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5649360/. Accessed 28 Dec. 2022.

14. "HRT and its effect on normal ageing of the brain and dementia - PMC." https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2014570/. Accessed 28 Dec. 2022.

15. "Menopause and disorders of the central nervous system - PubMed." https://pubmed.ncbi.nlm.nih.gov/16306863/. Accessed 28 Dec. 2022.

16. "Estradiol and the Developing Brain - PMC - NCBI." https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2754262/. Accessed 28 Dec. 2022.

17. "Hormone replacement therapy and the prevention of ... - NCBI - NIH." https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4520366/. Accessed 28 Dec. 2022.

18. "Association of Hormone Therapy With Depression During ...." 1 Nov. 2022, https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2798003. Accessed 28 Dec. 2022.

19. "Effects of Hormone Therapy on Cognition and Mood - PMC - NCBI." https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4330961/. Accessed 28 Dec. 2022.

20. "Benefits of Estrogen Replacement for Skeletal Muscle Mass and ...." https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4261347/. Accessed 28 Dec. 2022.

21. "Estrogen, hormonal replacement therapy and cardiovascular disease." https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3123884/. Accessed 28 Dec. 2022.

22. "Menopause Hormone Therapy: What a Cardiologist Needs to Know." 18 Jul. 2019, https://www.acc.org/latest-in-cardiology/articles/2019/07/17/11/56/menopause-hormone-therapy. Accessed 28 Dec. 2022.

23. "Hormone Replacement Therapy - StatPearls - NCBI Bookshelf - NIH." https://www.ncbi.nlm.nih.gov/books/NBK493191/. Accessed 26 Dec. 2022.

24. "The dangers of compounded bioidentical hormone replacement ...." 28 Sep. 2019, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6808563/. Accessed 26 Dec. 2022.

people using phones

Electrosmog: The Pollution of the Future

Radiation exists on a spectrum. Life on earth has always been subjected to radiation from the sun and other 'natural' sources. Nowadays, radiation can also come from engineered sources, such as nuclear weapons or power plant accidents, and be devastating to life.

There are two types of radiation: ionizing and non-ionizing. Far UV, X-rays, gamma-rays, and particle radiation from radioactive decay are considered as ionizing radiation. Near UV, visible light, microwave, infrared, radio waves, and low-frequency radio frequency are all examples of non-ionizing radiation. We are taught that ionizing radiation has the energy to damage DNA, whereas non-ionizing radiation does not. For the most part, our cells have the capacity to efficiently correct damage to DNA caused by radiation from the sun and space, aka. 'background radiation.' If we didn’t, our species and many others would have become extinct long ago. The proven negative health implication of frequent exposure to ionizing radiation is that it is a risk for exceeding the repair mechanism of DNA. This could result in impaired cell metabolism and subsequent disease states, including cancer. Our cells have some capacity to heal from ionizing radiation, such as UV light from the sun or x-ray imaging, but only to a certain extent. This is the reason why exposure to these types of radiation ought to be moderated, which is the reason for wearing sunscreen and considering the risks vs benefits of having a medical x-ray performed.

Non-ionizing radiation is generally considered not to be a hazard to health. However, the amount of this radiation we are exposed to today is not the same as it always has been. Radiation in our environment has exponentially increased in the last few decades due to technological advances in smart electronics, cell towers, smart meters, and Wi-Fi, to name a few. These kinds of radiation are commonly referred to as electromagnetic frequencies, or EMFs. With so much current exposure to EMFs the question is not “does radiation affect our health?”, but rather “how does radiation affect our health?” Currently, general scientific thought maintains that non-ionizing radiation poses no health risk. However, there is growing concern and evidence that exposure can affect health through increasing free radicals, damaging DNA, activating the stress response, infertility, neurological effects, and altering enzyme reactions.

Some compelling research includes an epidemiological study correlating increased incidence of certain cancers in children living under power lines.(1) There is also evidence that MRI imaging, which involves a relatively large exposure to EMFs, can damage DNA.(2)  One study showed decreased sperm count, motility, viability, and structure in male mobile phone users.(3) Another study indicated that EMFs reduce the brain’s ability to make melatonin, a hormone important for sleep, also found to perhaps be important in preventing cancer.(4)  EMFs can even alter the growth of the vital bacteria that live on our skin and in our gut.(5) The European Academy for Environmental Medicine recognizes a medical condition called electromagnetic hypersensitivity - individuals who are more susceptible and sensitive to EMF exposure. 

In today’s world it is nearly impossible to completely distance ourselves from EMFs. However, efforts should be made to reduce exposure to EMFs. Here are some ways to accomplish this:

  1. Keep mobile devices of out of pockets and in airplane mode whenever possible
  2. Refrain from wearing devices
  3. Use a speaker as opposed to holding devices to your ear
  4. Limit time spent on devices or take breaks
  5. Turn off wireless routers whenever possible, especially during the night
  6. Avoid installing smart meters (or at the least, shield them if they are mandated by your electric company)
  7. Invest in curtains or canopies that shield EMFs
  8. Unplug in the bedroom. If you suspect EMFs are impacting your health, please contact your Reboot Center or other integrative medicine provider.


  1. Lin RS, Lee WC. Risk of childhood leukemia in areas passed by high power lines. Rev Environ Health. 1994;10(2):97-103.
  2. Hill MA, O'neill P, Mckenna WG. Comments on potential health effects of MRI-induced DNA lesions: quality is more important to consider than quantity. Eur Heart J Cardiovasc Imaging. 2016;17(11):1230-1238.
  3. Agarwal A, Deepinder F, Sharma RK, Ranga G, Li J. Effect of cell phone usage on semen analysis in men attending infertility clinic: an observational study. Fertil Steril 2008;89(1):124–8. 
  4. Halgamuge MN. Critical time delay of the pineal melatonin rhythm in humans due to weak electromagnetic exposure. Indian J Biochem Biophys. 2013;50(4):259-65.
  5. Crabtree DPE, Herrera BJ, Kang S. The response of human bacteria to static magnetic field and radiofrequency electromagnetic field. J Microbiol. 2017;55(10):809-815.

cleaning house

5 Non-Toxic, Simple Cleaning Recipes for a Healthier Home

Spring is here! But before you snap on those gloves for a top-to-bottom house scouring, check out the labels on your cleaning products. Most conventional cleaners are dangerously toxic, with the average cleaner containing over 60 toxic chemicals! Here are just a few ingredients that may be lurking under your kitchen sink:

  • Sodium Hydroxide
  • Propylene glycol
  • 2 Hexoxyethanol
  • 2-Butoxyethanol
  • Ammonium Hydroxide
  • Viden EGM
  • Liquitint Sky Blue Dye
  • Perchloroethylene
  • Triclosan
  • Quaternary Ammonium Compounds

Manufacturers of conventional cleaners tend to note that in small quantities these ingredients aren’t likely to be a problem. However, when exposed to them routinely and in combinations that haven’t been studied, there is no good way to accurately assess the risks. Individual chemicals do get studied, and many of those that have ended up in our household cleaners have been found to be hormone disruptors, neurotoxic, and toxic to the reproductive system.

More and more people are finding that they are “chemically sensitive” and cannot tolerate household cleaning supplies, fragrances, and body care products. Headaches, skin burns, dizziness, breathing problems, nausea, and instant-onset fatigue are some of the symptoms associated with exposure.

If you want to get toxins out of your home, protect yourself and the environment, here are a few simple recipes to replace conventional cleaners, at a fraction of the cost. And, they're fun to make!


Window Cleaning Recipes

Combine in a 16 oz spray bottle:

  • ¼ cup rubbing alcohol
  • ¼ cup white vinegar
  • 1 tablespoon cornstarch
  • 1 ½ cups distilled water
  • 10 drops of essential oil, if desired- lemon, orange, lavender, bergamot, tea tree

Spray and wipe. This cleaner is good for windows, mirrors, stainless steel, aluminum, chrome, ceramic, and plastic.


All Purpose Cleaning Recipe

  • Combine in a 16 oz spray bottle:
  • 1 cup white vinegar
  • 1 cup distilled water
  • 20 drops essential oil, depending on preference: oregano oil, clove oil, lavender oil, lemon oil, orange oil are some options

Shake until mixed, then spray on and wipe.

Note: for cleaning marble or granite, substitute ¼ cup castile soap and 1 ¾ cup water for the vinegar/water combo, as vinegar can be tough on these surfaces. Do NOT use vinegar on granite or marble surfaces!!


Toilet Scrub Cleaning Recipe

Combine in a 16 oz bottle:

  • 3/4 cup baking soda
  • 1 cup white vinegar
  • 20 drops of your chosen combination of essential oils- consider lavender, grapefruit, lemon, tea tree, rosemary

Squirt into basin and let sit for a few minutes before scrubbing the bowl with a brush.


Wood Floor Cleaning Recipe

  • 1 cup white vinegar
  • 1 tsp vegetable oil
  • 1 cup distilled water (leave out of you have waxed floors)
  • 10-20 drops essential oils of your choice

Gently wipe floor with a microfiber sponge or wrung-out mop.


Tile and Grout Cleaning Recipe

  • 1 tablespoon baking soda
  • 2 cups hot water
  • 10 drops essential oil- consider lemon, orange, grapefruit, bergamot
  • Moldy Grout Cleaner
  • 1 part 3% hydrogen peroxide
  • 1 part water
  • 20 drops each of tea tree and lavender essential oils

Spray and let sit at least an hour, then wipe down with a sponge


Homemade Dishwasher Soap Cleaning Recipe

  • 1 part borax
  • 1 part washing soda or SAL soda. Increase if your water is hard


Have fun cleaning the toxin-free way!


pink breast cancer ribbon

Thermography Week

Non-Invasive Breast and Thyroid Screening is coming to Reboot Center NEXT WEEK, September 14th - 17th! Introducing Thermal Imaging for early detection and risk assessment of breast cancer, as well as for thyroid health. Thermography screening for breast changes is becoming an increasingly popular alternative to mammography, especially in the wake of an extensive review conducted by the Swiss Medical Board in 2013, published in February of 2014. 

Thermography does not involve radiation or compression.  Scans are interpreted by a Board Certified Thermologist.

Click here or call (206) 734-6581 to book your thermogram today.

Finally a safe, no-radiation, no compression, highly accurate screening for risk assessment of breast cancer. Appointments are fast and non-invasive lasting approximately 40-minutes. Vital Thermal Imaging is performing thermograms in three locations; The Nevada Center of Anti-Aging & Alternative Medicine in Carson City, NV , The Reboot Center for Innovative Medicine in Freeland, WA (dates TBA) and at our main office located in the Pine Ridge Plaza Building just off Tahoe Blvd. in Incline Village, NV.

For more information, please visit Vital Thermal Imaging.

thyroid test

Tune Your Thyroid for a Toned Body

How optimized thyroid function is essential to great energy and successful weight loss. The obesity epidemic continues to progress at an intense rate here in the US as well as other developed countries. And yes, though the food we consume plays a HUGE role, not to be forgotten is the dramatic impact of hormones. The thyroid gland in particular has thermogenic (heat-producing) properties that have a direct effect on brown and white adipose tissue (aka fat cells). It can be a key factor in robust, focused weight loss. It can also be the main issue underlying terribly dogged weight gain.

Your thyroid gland tells your body how fast to burn fuel. It is primarily regulated by the pituitary gland and hypothalamus, which are master glands, located in the brain. These interact in a way similar to your home’s central thermostat and individual heaters, in that the hypothalamus is the thermostat that senses changes in “internal temperature”, then sends signals via the pituitary to the thyroid gland (the “heater”) to generate more or less thyroid hormone (“heat”). The end goal is a thyroid gland that is very sensitive to the messages given by the hypothalamus and pituitary and able to maintain a comfortable “temperature” within the body.

For a comprehensive analysis of thyroid function, I recommend the following labs:

  • TSH- a pituitary hormone that regulates the production of T3 and T4 (the main thyroid hormones). It is the standard “thyroid” test (though it’s actually a pituitary test).
  • Unbound (free) T3 and T4- these reflect the bioactive portion of thyroid hormone.
  • Reverse T3- this can increase when the conversion from T4 to active T3 is challenged. This may be due to other hormonal issues, such as low adrenal function, enzyme or nutrient deficiencies, heavy metal interference, amongst other issues.
  • Thyroid antibody levels- these demonstrate autoimmune activity and can be associated with inflammation, GI dysbiosis, chemical and/or heavy metal exposure, amongst other factors. Thyroid antibodies include an anti-thyroglobulin antibody, thyroid peroxidase antibody, and thyroid stimulating immunoglobulin.

Basal Metabolic Temperature testing, which was initially developed by Broda Barnes, MD, is another sensitive way to measure thyroid activity. Because thyroid hormones are integral to cellular metabolism, suboptimal thyroid function can manifest as a deviation in body temperature away from the “normal” level of 98.6oF / 37oC. Body temperature can be taken by placing a thermometer under the arm (in the armpit) or in the mouth. If placed under the arm, a factor of 0.8oF or 0.5oC should be added to the readings. The optimal oral temperature should read around 98oF / 36.7oC in the morning before arising. If the average temperature over a 3-day period is less than 97.8oF / 36.6oC then, according to Barnes, one may have hypothyroidism. Conversely, where the temperature is consistently above 98.6oF / 37oC this may an indication of hyperthyroidism. Please note that this test will give a good indication of thyroid problems, but is not definitive. Long story short: to optimize weight loss, consider your thyroid health as a possible missing piece on the path to success.

The Reboot Thyroid Balancing Program includes all the testing and treatment essentials: a thorough testing regimen that considers not only the quintessential TSH test, optimized nutritional support, focused detoxification (if necessary), metabolic activation strategies, key mindfulness exercises, and of course, thoughtful hormone replacement therapy (we're talking mostly thyroid hormones here). The beautiful end result is one the far outreaches just that lil' gland at the base of your neck. And please don’t be surprised if you finish the program with a fitter mind and a more energized spirit as well!

A balanced thyroid means a MUCH easier path towards a balanced, toned body. Hop on board to feeling awesome! 

breast cancer ribbon

The Smart Natural Health Scan

Thyroid concerns? Wary of mammograms? THERMOGRAPHY IS COMING TO REBOOT CENTER IN JUNE! Breast cancer is the second leading cause of cancer death among women, with approximately 200,000 new cases diagnosed annually in the US. Though mammography is considered the gold standard for breast cancer detection, the risks vs. benefits of this screening tool continue to be widely debated.

The basic tenet of Reboot Center's philosophy of healing is to provide the best, most effective care, using the least invasive tools to assess and therapies to treat in a focused, individualized manner. Which is why we consider thermography to be a fantastic tool for early detection of tissue abnormalities.

Thermography is a pain-free, no-contact, radiation free assessment tool that has become increasingly used in addition to or (by patient choice) in lieu of mammograms for breast cancer assessment throughout the world. It was first developed in 1957 by Dr. Raymond Lawson, MD, to investigate breast cancer. Since then, this field has evolved into a hugely effective and widely accepted method of imaging the body's tissues in a safe, easy, and cost-effective manner.

This June 7th, 9th, and 10th, thermography specialist Carol Fowler from Vital Thermal Imaging will be offering the following individual thermography scan sessions at Reboot Center:

Complete Breast Scan - $265

  • 7 Full Spectrum Color Infrared Thermal Scans
  • 7 Reverse Gray/White Hot Images
  • Professional evaluation
  • Complete report

Thyroid Assessment Scan - $150

  • 3 Full Spectrum Color Infrared Thermal Scans
  • 3 Reverse Gray/White Hot Images
  • Professional evaluation
  • Complete report

Women's Comprehensive Package - $385

  • 10 Full Spectrum Color Infrared Thermal Scans
  • 10 Reverse Gray/White Hot Images
  • Professional evaluation
  • Complete report

Sessions are available to Reboot Center patients and non-patients alike. Click here to book your preferred session.

View a sampling of the plethora of research and clinical views on thermography.