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.
September 2026 Updates!
September Nutrition Challenge: Get Your Fiber!
I keep coming back to "more fiber" as a nutritional challenge for myself and my clients. Why? Because it has a multitude of benefits, but also because getting enough fiber often takes a backseat to more glamorous nutrition goals such as taking in adequate protein and healthy fats.
Here's my "WHY" for upping your fiber:
-it lowers cholesterol
-it promotes fiber regularity
-it reduces the risk of cardiovascular disease
-it helps maintain stable blood sugar
-it keeps you feeling full (leading to better weight management)
So how much do we need?
30 (yes, THIRTY) grams daily
How do we get it?
-soluble fiber foods (e.g., chia seeds, lentils, apples)
-insoluble fiber foods (e.g., leafy greens, brown rice, almonds)
-if needed, fiber supplements added to whole food (e.g., psyllium husk)
Need more motivation to do this? Watch this video from one of my mentors, Dr. Cabral, on how upping your fiber can help you lose weight:
September recipe: Baked Apples!
Forget pumpkin spice: trying different varieties of apples is my favorite foodie thing to do in the fall. The best part of these baked apples? There's no added sugar, and there's only three ingredients! These goodies will also get you closer to your fiber goal this month.
Here's the recipe:
https://healthyrecipesblogs.com/baked-apple-slices-recipe/
September Fitness Challenge Options: Push-Ups, or the Exercise Snack!
September Fitness Challenge Options: Push-Ups, or the Exercise Snack!
I love the early fall...it is often the easiest time to start (or re-start) an exercise routine. The weather is still great, the holidays haven't hit us yet. Time to meet yourself where you are and make a new fitness goal this month.
For September, you have TWO OPTIONS:
Choice 1: 25 push-ups daily
Choice 2: one minute of an "exercise snack" every waking hour 1-2 days a week
What constitutes and "exercise snack"? Whatever gets you breathing heavier and your heart pumping. It could be: air squats, lunges, planks, a very brisk walk or jog, etc.' You get the picture. If you work in an office environment with lots of meetings like I do, this may be more of a logistical challenge than anything else. But I'm motivated to try it, if only for the cortisol release!
The point of this month's fitness challenge is to instill an exercise habit that is doable and that will give you momentum to move on to more challenging moves for October.
Already have a strong fitness routine? Try adding one of the challenges to your daily regimen anyway. You'll be surprised how much you will grow in strength and endurance!
September is Self-care Month!
September Fasting Protocol: the 60 hour anti-aging fast!
September Fitness Challenge Options: Push-Ups, or the Exercise Snack!
Do we really need a reason to prioritize our own mental and physical health? If so, here's a bunch of reasons to focus on self-care this month (and every day):
-improved immune function
-better stress management
-improved emotional regulation
Eating whole foods, fasting, exercising regularly, and managing stress can prevent diseases and promote long-term health!
The link below provides a September 2026 calendar with daily self-care options. Enjoy!
https://ordinaryandhappy.com/september-self-care-calendar/
September Fasting Protocol: the 60 hour anti-aging fast!
September Fasting Protocol: the 60 hour anti-aging fast!
September Fasting Protocol: the 60 hour anti-aging fast!
The 60 hour fast is one of my more rare protocols. I generally do shorter or longer fasts, but throwing a 60 hour in quarterly is a nice change of pace.
So why try a 60 hour fast?
-improves mental clarity
-reduces inflammation
-improves insulin sensitivity
-promotes fat burning/ weight loss
-enhances cellular repair
-improves hormone balance
BEST OF ALL? It promotes the production of growth hormone, which slows cellular aging.
I'm doing this fast as I write this (on the eve of September 1). I started at 7 pm, so happily, the last 12 hours of this fast will be spent sleeping. Try this fasting protocol out if you haven't already. It's growing on me!