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.
April 2026 Updates!
May Wellness Calendar: a mini challenge each day!
Baby steps are all it takes. Pick a few of these challenges to do each week. Add them to your usual fitness and nutrition plans. Who knows? You might decide to make one of these habits a permanent fixture! (I'm a big fan of days 5 and 29).
Click on the link to access the calendar:
https://www.cmaprx.org/News/try-the-fitness-and-nutrition-challenges-on-the-may-calendar-1
May Nutrition Challenge: Pump up the Protein!
Protein may be THE most important macronutrient for women 40+. It's critical to avoid losing muscle mass, to strengthen bones, and to optimize that metabolism.
Challenge: track your protein grams at least one day a week. Aim for 1/2 to 1 gram per pound of ideal body weight. (For example, a 140 pound person should try to get 70-140 grams of protein a day).
I love using My Fitness Pal to track my meals. Here's a link:
May recipe for Mother's Day: Brussel Sprout Hash with Bacon!
Skip all the simple carbs for Mother's Day
and create something full of flavor, fiber, and protein instead. I used to hate brussel sprouts as a kid. Now, they taste like candy to me (if you roast and caramelize them)!
Here's the recipe:
https://www.idratherbeachef.com/brussels-sprouts-bacon-hash-slow-cooked-eggs/
May Fitness Challenge: do a race!
I like to do at least one race a year to keep my competitive spirit juiced and my running muscles loose. The Lilac Festival has a fast, flat course with lots of beautiful flowers to keep you motivated. This year it's Sunday, May 17.!
Register for the 5K or 10K here:
Celebrate Women's Health Week: May 12-18!
Women's Health Week is a reminder to prioritize your physical wellbeing as a female:
-focus on your physical AND mental health
-keep current with your pelvic floor exams and mammograms
-most importantly, lock in to lifestyle habits including consistent fasting, protein-packed nutrition, and daily movement
-explore hormone therapy options as needed
Here's a general toolkit page with a ton of information relevant to women's health:
https://womenshealth.gov/nwhw/resources
And here's a wealth of info just targeting the critical stage of menopause:
May Fasting Protocol: 3-3-1!
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Ok, this may be my favorite item on the website this month. It's a fast that targets menopausal belly fat, or for those aiming to lose a significant amount of weight.
The benefits?
-increased metabolic flexibility (because you're constantly changing up your fast length)
-enhanced fat loss (especially with that 36)
-cellular repair