What we reach for first

First sign of a sniffle, scratchy throat, or that "something's coming on" feeling — this is our order of operations.

Step 1: Propolis Throat Spray

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At the very first hint of scratchiness or when my toddler starts getting a runny nose, I reach for Beekeeper's Naturals Propolis Throat Spray. Propolis is what bees use to defend the hive — it delivers over 300 beneficial compounds. I spray it directly in my throat or my toddler's at the first sign, and it genuinely helps us avoid getting fully sick. They also make a kids version that's even gentler.

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Just love this propolis line — it's part of our daily protocol.

Step 2: Quercetin + Bromelain

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I take Double Wood Quercetin with Bromelain at the first sign of feeling run down. 1,200mg servings, 96% highly purified, third-party tested. I keep this stocked year-round.

Step 3: Mullein (for coughs)

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When a cough sets in, I make mullein tea from Starwest Botanicals Organic Mullein Leaf. Steep the dried leaves in hot water, strain well (the leaves are fuzzy and you need to filter out the fine hairs), and sip warm. It soothes the throat and reduces coughing. I prefer the loose leaf over tinctures because it's pure — no glycerin, no alcohol, no additives. I also keep NutraHarmony Organic Mullein Extract on hand for times when I need something quick and convenient (especially for my toddler — the sweetness makes it easy to give).

Step 4: Propolis Honey Cough Syrup

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For nighttime coughs especially, Beekeeper's Naturals Propolis Honey Cough Syrup (Day & Night pack) is the best thing I've found for my child. Daytime keeps her comfortable without drowsiness; nighttime helps her sleep. Bee propolis, elderberry, buckwheat honey, and chaga — all clean, plant-based, no dyes or chemicals. It tastes good enough that I don't have to fight to get her to take it.

Step 5: Sinupret (for sinus pressure)

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If sinus congestion kicks in, I take Bionorica Sinupret. It combines five traditional herbs (verbena, elderflower, sorrel, primula, gentian root) that clear nasal passages naturally — no drowsiness, no jitters, no rebound congestion like OTC sprays. Works at the first sign of sinus pressure.

Nasal Congestion (Non-Addictive)

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As a crunchy mom I won't use over-the-counter nasal sprays — they simply get me addicted. When my nose is stuffy, I use this instead. Works without the dependency.

Step 6: Colloidal Silver (Nebulizer + Oral)

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I use Sovereign Silver in our nebulizer and also take it orally when we're getting sick. Bio-active silver hydrosol, 10 ppm. A staple in our cold/flu response.

Step 7: Dr. Humphry's High-Dose Vitamin C Protocol

I'm a big believer in high-dose vitamin C healing. Whenever my kid is getting sick I follow Dr. Susanne Humphry's protocol — even though it was written for whooping cough, I use it for any cold/flu situation and it's been absolutely amazing. The key is frequent, sustained dosing.

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Travel Essential: Liposomal Vitamin C Gummies

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This is absolutely essential for travel. I try not to give it to my child often because it's sticky and might cause plaque on teeth, but when we travel, all bets are off. This is the best stuff to prevent illness for the whole family — I swear by it. Liposomal vitamin C with zinc, D3, elderberry, and echinacea.

Step 8: Bone Broth + Ginger

Warm, mineral-rich, and soothing. I keep bone broth in the freezer and add fresh ginger + turmeric + black pepper. Black pepper is essential — it increases curcumin absorption 20x.

Step 9: Rest + Humidity

Steam from a hot shower or humidifier in the bedroom. Honey for cough (for anyone over 1 year old). Extra sleep. No pushing through — that just extends the illness.

Fever Support

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At the first sign of fever, I take these. Gentle, natural approach rather than suppressing.

Immune Support: Sulforaphane

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50mg sulforaphane from broccoli sprouts. Supports NRF2 activation, cellular health, and immune function. Great addition during cold season.

Our baseline keep-well protocol. This is what we take daily during cold season, travel, or times when everyone around us is getting sick.

Daily Non-Negotiables

• Vitamin D3 + K2 — 5000 IU D3 with K2 for absorption. Most people are low. Get tested.
• Camu Camu Vitamin C — 1000mg from organic camu camu fruit, not synthetic ascorbic acid. Whole-food vitamin C that your body actually recognizes and absorbs.
• Liquid zinc — Vimergy USDA Organic Liquid Zinc, 7.5mg per serving. Fast-absorbing, I take it daily with my vitamin C.

Liquid Zinc

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Daily Non-Negotiables (continued)

• Liposomal Vitamin C — 500-1000 mg for extra immune support during high-risk times.
• Magnesium glycinate — at night. Supports sleep, and sleep is the foundation of immune function.

Camu Camu

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I believe high-dose C from real food sources is far superior to synthetic. This is the one I use daily.

Seasonal Add-Ons

• Echinacea + goldenseal — short-term use only (2 weeks max). Not for daily long-term.
• Oil of oregano — Micro Ingredients softgels with black seed oil. Strong stuff at the first sign.
• Quercetin — mast cell stabilizer, supports respiratory health.

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After a DOR (diminished ovarian reserve) diagnosis, I dug deep into what actually works. This is the protocol I've built — piece by piece, based on my labs, research, and what my body responds to.

My Core Stack

• Magnesium Glycinate — 400mg from Double Wood. Sleep, muscle relaxation, and heart support. Essential for hormone balance.

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• Ubiquinol CoQ10 — 200mg from Health Thru Nutrition (Kaneka QH). Mitochondrial support for egg quality — ubiquinol is the active form your body actually uses.

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• DHEA — 25mg from Life Extension. Only after testing — not for everyone. But with DOR and low DHEA-S on labs, it made a measurable difference in my AFC. Dissolve-in-mouth tablets.

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• Selenium — 200mcg from Pure Encapsulations. Supports thyroid function, cellular health, and antioxidant defenses. Essential when you're on levothyroxine.

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• L-Lysine — 1000mg from Puregen Labs. Amazing for my skin and to help with cold sores. Also supports collagen synthesis and immune function.

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• RALA (R-Lipoic Acid) — Potent mitochondrial antioxidant. Supports egg quality and energy production.

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• Myo-inositol — Supports ovarian function and egg quality even without PCOS.

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• NAC — 600-1200 mg. Supports liver detox, mucus quality, and antioxidant balance.
• Vitamin D3 + K2 — Critical. Low D is linked to poorer IVF outcomes.
• Omega-3s (DHA-heavy) — High-quality fish oil or cod liver oil.
• Thyroid support — Levothyroxine daily (prescribed). I time it away from calcium and iron by at least 4 hours.

Menstrual Cramp Relief

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This is absolutely amazing for menstrual cramps. I used to take 600-800mg ibuprofen multiple times a day just to function. THIS replaces that easily.

Perimenopause & Hormone Balance

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If you are in perimenopause, I strongly recommend this. Makes a real difference.

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Resveratrol — a potent antioxidant that supports cellular health and aging gracefully.

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Shatavari — an Ayurvedic herb traditionally used for women's reproductive health and hormone balance.

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Calcarea Fluorica — one of the twelve tissue salts. Organic, vegan, kosher certified. Supports connective tissue and elasticity.

Herbal Support

• Red raspberry leaf tea — Mineral-rich, uterine tonic. Safe in moderation.
• Nettle leaf — High in iron, magnesium, calcium. I rotate this in during follicular phase.
• Avoid during active treatment: High-dose vitex (chasteberry) can interfere with estrogen/progesterone balance. Ashwagandha in high doses can affect thyroid meds. Always check interactions.

The Big Lesson

No single supplement fixes DOR. The stack works together — mitochondrial support, antioxidant protection, thyroid optimization, and cycle-aware timing. I track everything and adjust based on labs, not guesses.

Upset stomach, bloating, indigestion, or after a round of antibiotics — this is the reset.

First Response

• Ginger tea — Fresh grated ginger steeped in hot water. Settles nausea almost immediately.
• Bone broth fast — 24 hours of just bone broth and water to give the digestive system a break.
• Activated charcoal — Only for food poisoning or bad gas. Not for regular use — it can bind nutrients.

Restorative

• Homemade sauerkraut or kimchi — A spoonful with meals. Store-bought refrigerated, not pasteurized (pasteurized = dead).
• L-glutamine — Supports gut lining repair. 5g powder in water twice daily.
• Collagen or gelatin — In coffee or broth. Supports gut mucosa and connective tissue.

My diet has evolved a lot. Here's where I landed and why.

The Journey

High protein → Raw vegan → Fruitarian → Vegan (with processed foods) → Carnivore-adjacent keto

Each phase taught me something. Raw vegan was great for energy — terrible for my blood sugar. The processed vegan foods (even the "healthy" ones) spiked my insulin like candy. After my DOR diagnosis and learning about my insulin resistance, I shifted toward meat-based, low-carb eating. My body runs better on it. My labs are better on it.

What I Eat Now

• Meat — Grass-fed beef, lamb, pastured chicken, wild-caught fish. Nose-to-tail when I can (liver, bone broth, collagen).
• Animal fats — Tallow, lard, butter, ghee. Seed oils are out completely.
• Low-carb veg — Leafy greens, broccoli, zucchini, sauerkraut. Fermented veg for gut health.
• Dairy — Full-fat, ideally raw or A2. Hard cheeses, heavy cream. I tolerate dairy fine; not everyone does.
• Fruit — Berries mostly. Occasional apple or citrus. I keep sugar low because of insulin resistance.

What I Avoid

• Seed oils (canola, soybean, sunflower, grapeseed — they're everywhere)
• Processed "health" foods (protein bars, vegan snacks, diet anything)
• Sugar and refined carbs (they wreck my energy and blood sugar)
• Industrial dairy (conventional milk is not the same as raw or A2)

Sweetener I Actually Trust

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I use Monk Fruit In The Raw instead of sugar — every morning in my coffee. It doesn't spike insulin, so it's essentially "free" calories. I have it on subscription with auto-ship. Keto-certified, zero net carbs, zero calories, and it actually tastes good in coffee.

Small swaps that reduce the daily chemical load without overhauling your entire life. Start with what's easiest and build from there.

Bumps & Bruises Protocol

• Herb Pharm Arnica Oil — Pure arnica flowers in cold-pressed organic olive oil. Apply to intact skin only.
• Boiron Arnica Montana 200CK Pellets — Homeopathic arnica pellets taken internally right after a bump.
• I keep a tube of pellets and a small dropper of oil in the diaper bag, the car, and at home. Falls happen everywhere.

Shop arnica oil → Shop arnica pellets →

Kitchen Swaps (Highest Impact)

• Cookware — Stainless steel or cast iron instead of nonstick. Replace nonstick as it wears out.
• Water filter — Undersink carbon filter or gravity filter (Berkey-style). Tap water has more than just chlorine.
• Plastic → Glass — Food storage, water bottles, prep bowls. Especially for hot or acidic foods.
• Cleaning — White vinegar, castile soap, baking soda cover 90% of kitchen cleaning needs.
• Compostable trash bags — 13-gallon, BPI-certified (ASTM D6400). 0.9 mil thick — actually hold up.
• No-plastic coffee filters — If you have to use paper coffee filters at all, these are the better choice. No plastic coating.

Shop compostable bags → Shop coffee filters →

Personal Care

• Deodorant — Aluminum-free. Took a few tries to find one that works for me (switching from antiperspirant takes a 2-week adjustment period — push through it).
• Skincare — Simple ingredients. Tallow-based balms, cold-processed soaps, nothing with fragrance oils.
• Kids' shampoo — SheaMoisture Kids Mango & Carrot Shampoo. Extra-nourishing, no bad chemicals, smells fantastic. Perfect for fine hair.
• Kids' detangler — African Pride Moisture Miracle Pre-Shampoo Hair Detangler with Aloe & Coconut Water. I use this pre-shampoo to help with tangles in my toddler's fine hair.
• Husband's body wash — Oleavine TheraTree Tea Tree Oil Body Wash. Not fully crunchy or clean, but it helps him battle oily skin on his back and prevent acne. He loves it.
• Kids' detangler brush — Natural detangler and a Wet Brush. Satin pillowcase for tangly hair.
• Kid's detangler spray — Recently discovered this detangler for my toddler's fine long hair — works beautifully.
• My new shampoo/conditioner — Pretty clean ingredients, inexpensive, and amazing. Been buying it recently.
• Post-pool rinse — Must-have after pool time. Not the cleanest or crunchiest, but it removes pool chemicals well.
• Witch hazel toner — I swear by Thayers witch hazel! Used it for almost 18 years as a toner. I collect compliments on my skin all the time. That and NEVER wearing makeup to bed.
• Bath soak — Love this one. Simple, clean ingredients.
• Xylitol treats for the car — My kiddo thinks it's a treat/candy while it's helping neutralize bacteria because of the xylitol. I keep these in the car.
• Kids mouth rinse — My kid loves this rinse and actually looks forward to brush time!
• Adult mouth rinse — The taste isn't the best but it does a really good job.
• Hair dye — I've been using this company's hair dye because it's the least harsh I've found. Ideally stay away from any dyes but if you need to, use this one.
• Organic cotton panty liners — Love these. Organic cotton is the only way to go.
• Deodorant (new discovery) — I've recently discovered this deodorant and I'm absolutely obsessed.

Shop kids rinse → Shop adult rinse → Shop hair dye → Shop panty liners → Shop deodorant →

Restless Legs Support

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My husband SUFFERS from restless legs syndrome and this combination is amazing. Truly helps him get through the night.

Home Gadgets & Cleaning

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I fell in love with this little fella — it's a steamer and an iron in one. I've had multiple steamers and they never really fully worked. I haven't ironed in ages but occasionally I need something pressed. I actually used this on my curtains and absolutely loved it. Best of both worlds.

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Must-have when you have small children or pets. Super easy to use and takes care of spilled anything on upholstery.

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Recently discovered this oxygen brightener and I'm loving it! I haven't used harsh chemicals in laundry. Still searching for a laundry detergent I love — all the crunchy ones don't really clean white well. But if you add this brightener AND soak before laundry (most machines have that option), it does have surprisingly good results.

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I like this fabric protector. If you're going to spray all the furniture it does get pricey, but still worth it in my opinion.

Quick Wins

• Open windows daily — indoor air is often more polluted than outdoor
• Remove shoes at the door — keeps pesticides, lead, and mystery stuff out of the house
• Switch to wool dryer balls instead of dryer sheets (they're just coated fragrance)
• Beeswax wraps instead of plastic wrap for covering bowls