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.
March 2026 Updates!
March Nutrition Challenge: Protein and Produce!
If I had to sum up the best nutrition advice in the world into one sentence, it would be:
CENTER YOUR MEALS AROUND (CLEAN) PROTEIN AND PRODUCE
That said, I challenge you to:
- eat 9 servings of vegetables and fruits daily this month (with the majority being veggies)
- eat clean, non-processed protein with every meal (chicken, seafood, steak, eggs); for my plant-based clients, go for beans, lentils, and whole non-processed dairy
I'll be doing it with you! Let me know how you're doing; let's cheer each other on!
March Recipe: Keto Soda Bread!
Your classic St. Pat's recipe (corned beef and cabbage) is already fairly low-carb....except for that soda bread. But it's a critical part of the traditional meal! So here's a quick and easy keto version. Enjoy!
Here's the recipe:
https://www.sweetashoney.co/keto-irish-soda-bread/#recipe-card
Your March Fitness Challenge: walk after every meal!
This may seem basic, but the challenge this month is walk after EVERY meal. The goal is to get 10,000 steps in a day at minimum, but more importantly, to get moving after every time you eat.
Learn more here:
March is National Nutrition Month!
Spring is coming, and what better way to celebrate than to rededicate ourselves to nutrition, one of the cornerstones to a healthy lifestyle!
Read the article below for tips on everything from reading menus, eating healthfully on a budget, and getting more produce into your diet:
Time for the most healing fast of them all....
As I finish up the final year before menopause (I think!), I'm trying to tweak my fasting window so that it fits even better with my new hormonal reality. Enter the 4:2:1 fasting protocol:
-4 days of moderate fasting (16 hours)
-2 days of extended fasting (24-26 hours)
-1 day of no fasting
Here's Dr. Mindy Pelz giving a quick overview of the 4:2:1 hour fasting protocol. As you'll see, she tweaks the formula depending on how experienced you are at fasting. The protocol I use above is one for a more advanced faster.
See "The M Factor" at the Little Theater!
Where: The Little Theater at 240 East Avenue, Rochester, NY 14604
When: Tues, March 31 at 7pm (doors open at 6:30)
How: Get your tix at thelittle.org
What and Why:
“The M Factor: Shredding the Silence on Menopause” is the first US documentary exploring the hidden impact of menopause on women’s lives. With 55 million women in the United States currently experiencing menopause, this life stage is often surrounded by silence and misinformation, exacerbating the broader crisis in women’s health.
Menopause symptoms can derail careers, disrupt relationships, and cause unnecessary suffering. This film presents evidence-based solutions to challenge the negativity associated with menopause and empowers women to take control of their health. Women of all walks of life open up about the physical and mental anguish they live with every day. Doctors and policymakers speak out on the changes that need to be made, especially in the workplace where roughly 44% of women are over the age of 45. While some women experience mild symptoms, many face issues ranging from hot flashes and weight gain to anxiety and fatigue.
With insights from renowned experts including Dr. Sharon Malone, Dr. Somi Javaid, Dr. Mary Jane Minkin (Yale School of Medicine), Dr. Wen Shen (Johns Hopkins Medicine), and Dr. Stephanie Faubion (Mayo Clinic and The Menopause Society), the film dispels myths about hormone replacement therapy, evaluates over-the-counter supplements, and addresses how women of color uniquely experience menopause.
“The M Factor” empowers women to make informed health decisions and aims to remove the stigma surrounding menopause and aging.
The film screening will be followed by an in-person panel discussion.
Click on the link for a trailer!