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.
August 2026 Updates!
August Nutrition Challenge: No (Added) Sugar!
August Nutrition Challenge: No (Added) Sugar!
August Nutrition Challenge: No (Added) Sugar!
One of the most effective ways to better your nutrition and curb carb cravings is to eliminate added sugar from your diet. And yes, this includes artificial sweeteners that can be more toxic to the gut than actual sugar! (One caveat: you can use a moderate amount of Stevia if you must; it's plant-based, not chemical-based, and it's a zero calorie natural sweetener).
I'm going to track my daily added sugars using the (free) My Fitness Pal app, and I encourage you to do the same.
Some basics:
-AVOID: white and brown sugar, high-fructose corn syrup, maple syrup, honey, and agave
-EAT: natural sugars in fruits and veg, and whole dairy
-CHECK your labels on processed foods; even pasta, yogurt, bread, and salad dressings have added sugar
-DON'T BE FOOLED by sugar aliases (any ingredient ending in "ose" like sucrose, glucose, fructose, or words like "maltodextrin" are sugar in disguise)
Allow three to five days for your taste buds to reset. You will have cravings as your body adjusts to cleaner foods.
The result? More stable blood sugar and energy levels; it prevents diabetes, heart disease, and liver disease; and it helps maintain/lose weight.
Here's a quick 5 minute video for extra tips and motivation:
August recipe: Keto Peach Cobbler!
August Nutrition Challenge: No (Added) Sugar!
August Nutrition Challenge: No (Added) Sugar!
August is peach season, as evidenced by all those roadside stands boasting an abundance of those sweet, juicy gems! The stand I visited in Allegany County offered two especially floral and scrumptious varieties: Carolina and Georgia peaches.
I love a cobbler, and this month I'm sharing a keto version featuring peaches! It calls for a few ingredients you may not have on hand (xanthan gum, oat fiber, and egg white powder). Xanthan gum is worth buying, as it's used in many other keto recipes. As for the other two items, I'm going to take my chances and replace these with psyllium husk fiber and actual egg whites, respectively. Additionally, in honor of our "no added/artificial sweeteners" challenge to the left, I'll be using Stevia in this recipe.
If this tastes anything like Paula Deen's original recipe, I'll be a fan for life!
Here's the recipe:
https://www.ketofocus.com/recipes/keto-peach-cobbler/#recipe-card
August Fitness Challenge: Back to Basics!
August Nutrition Challenge: No (Added) Sugar!
August Fitness Challenge: Back to Basics!
We are back to basics (and the bare minimum of daily movement) during these dog days of summer! I wanted to keep the fitness challenge simple and attainable this month. Here's all you need to do each day:
-20 minutes of cardio (10 intense, meaning you will be breathless; and 10 moderate, meaning it's not easy but you can speak a few words)
-15 minutes of heavy weights (such that you are not able to do more than 8-12 reps with good form)
Each day you achieve these goals, I want you to mark it on your calendar. Once you have done this for a few days, the habit will become more routine.
Of course, if you're already completing or surpassing these requirements in your current fitness routine, continue in that routine! The goal this month is to establish some excellent movement habits prior to fall. Onwards and upwards!
Read more about this simple "exercise prescription" in this article by Dr. Mary Claire Haver:
https://drmaryclairehaver.substack.com/p/the-exercise-prescription-i-give
August is National Wellness Month!
August Fasting Protocol: the 3 day water fast!
August Fitness Challenge: Back to Basics!
August might be my favorite month now, as it's all about my favorite topic: wellness!
"Wellness"" can be a broad idea to conceptualize, but my focus (in my health coaching services, as well as my personal life) includes:
-nutrition (feasting) and fasting
-exercise/ fitness movement
-sleep hygiene
-stress management
-supplementation and/or hormone replacement (as needed)
Contact me by clicking on the button to the right to consult with me about how my services can benefit you.
And click on the link below to learn more about wellness initiatives in general:
https://www.awarenessdays.com/awareness-days-calendar/national-wellness-month/
August Fasting Protocol: the 3 day water fast!
August Fasting Protocol: the 3 day water fast!
August Fasting Protocol: the 3 day water fast!
The 3 day water fast is on my mind, as I completed one of my two yearly of these healing protocols last month.
If you're new to fasting or have never fasted for more than a day or so, click on the "contact us" button at the right to consult with me on completing it wisely and with support.
Studies show that completing just two 3-day fasts a year can reduce your risk of cancer-related mortality by 70%! It's free. It's simple. And you CAN do hard things.
For more inspiration, watch Dr. Mindy Pelz explain the benefits in more detail:
https://www.youtube.com/watch?v=4DkI-lV52Fg