Double H Health & Wellness
Self-healing.
Empowerment.
Thriving Through the Changes.
Double H Health & Wellness
Self-healing.
Empowerment.
Thriving Through the Changes.
About Double H Health & Wellness
My Philosophy
My Philosophy
My Philosophy
At Double H Health & Wellness, I believe that women's health is not just the absence of disease, but the state of thriving through the changes seen across the hormonal lifespan, including perimenopause and beyond. I strive to empower women achieve this through self-healing and lifestyle changes.
My Services
My Philosophy
My Philosophy
I offer a range of services to support my clients' health goals, including one-on-one and group coaching, workshops, and tailored fasting, nutrition, exercise, and self-care plans. My services are designed to be flexible and customizable, so that my clients can choose the option that best fits their needs.
My Expertise
My Philosophy
My Expertise
As an Integrative Health Practitioner (IHP) with a speciality in women's fasting (FLAG, or Fast Like a Girl certification), I provide coaching in fasting, nutrition, fitness, and wellness. I stay up-to-date with the latest research and trends in women's health and wellness, so that I can provide the best possible guidance to my clients.
November 2026 Updates!
November Nutrition Challenge: Cook with Stress-Busting Foods!
November Fitness Challenge: Daily Stretching for Stress Management
November Nutrition Challenge: Cook with Stress-Busting Foods!
One of the highlighted videos this month discusses the most effective stress-busting foods. The video is fab, but here's the low-down on the foods to bring down cortisol:
-brightly colored fruit and veg
-wild salmon/ omega 3 foods
-herbal tea
-nuts
-unprocessed carbs/ healthy fats
-dark chocolate (70%+ cacao)
-probiotic/ fermented foods
Your challenge during the next few stressful holiday months is to incorporate at least one of these foods into each feasting day. Dark chocolate may be my favorite pic, but it has to be low-sugar, high cacao!
Go to my product recommendation page to find a link to the best organic cacao powder I've found. I put it in my coffee and protein shakes. How will YOU use it?
November recipe: Kimchi Mashed Potatoes!
November Fitness Challenge: Daily Stretching for Stress Management
November Nutrition Challenge: Cook with Stress-Busting Foods!
Now we know that probiotic and fermented foods (like kimchi) are one of the biggest stress-busting things in the kitchen. It's almost Thanksgiving, so I wanted to share an amazing mashed root vegetable recipe using this delectable cortisol-reducer!
Kimchi is an acquired taste, but when you taste it combined with mashed potatoes, you'll be a kimchi convert.
Here's the recipe below:
https://www.bexleynaturalmarket.org/post/kimchi-mashed-potatoes
November Fitness Challenge: Daily Stretching for Stress Management
November Fitness Challenge: Daily Stretching for Stress Management
November Fitness Challenge: Daily Stretching for Stress Management
Coalescing beautifully with stress management is a fitness protocol I've ignored for far too long, to my detriment: STRETCHING.
I've noticed over the past few years that jumping into a cardio or weight workout without stretching has noticeably increase my chances of muscle soreness the next day at best, or causing an injury at worst.
Our challenge this month is to do a 5-10 minute DAILY stretching routine both before and after each workout.
I've been doing more runs that usual, and I've found that guided stretching routines before and after are super helpful. Here's an example below:
https://www.youtube.com/watch?v=MSnDA-JhQ8s
Also, watch my Facebook platform each weekend in November for a more exhaustive , longer stretching routine to indulge in weekly. Try it on your "rest day"!
International Stress Awareness Month is November 2-6!
November Fasting Challenge: Eat Based on Your Stress Level
November Fitness Challenge: Daily Stretching for Stress Management
We're already aware that we're stressed; so what's the point of a week highlighting this fact??
Acknowledging the impact of stress on our mental health can motivate us to make health changes. We can:
-change our coping tools
-understand the difference between acute and chronic stress
-know how to differentiate a healthy level of daily stress vs a damaging level of stress
Go to this excellent website to find free downloadable resources, including "how to identify stress" in your body, and tips to "start living, stop stressing".
https://isma.org.uk/freedownloadableresources
November Fasting Challenge: Eat Based on Your Stress Level
November Fasting Challenge: Eat Based on Your Stress Level
November Fasting Challenge: Eat Based on Your Stress Level
This month's fasting challenge is to fast and feast according to the current state of your nervous system!
We need to approach fasting differently depending on your cortisol levels, and whether your stress is acute or chronic. There is no "one size fits" all when it comes to fasting.
For this month only, email me at heidi@doublehhealthwellness.com for a FREE nervous system questionnaire, and a FREE consultation to review your results to determine the best general fasting protocol for you. We can then work together on a specific individualized health and wellness plan to meet your needs this fall/winter!