A decade of growth through the four pillars of health

Hiking in Austria

Over the past few weeks, there’s been a social media trend of side-by-side photos from 2016 and 2026, highlighting how much can change in a decade. It got me reflecting, not just on how I look, but on how I live, how I care for myself, and how my understanding of health has evolved. I was 44 in 2016 and obviously 54 now. I have very few pictures from that year, as my phone blew up and I lost everything.

In 2016, I had just moved back to the U.S. after three years in Canada, where I returned to school to become a holistic nutritionist while my husband was on an expatriate assignment there. Feed Mind Body Soul was just beginning to take shape. I was deep in my own healing journey, navigating autoimmunity, chronic symptoms, and learning firsthand how complex the body truly is. My mom was in poor health, suffering from Alpha 1 Antitrypsin deficiency, and I couldn’t wait to get home to family.

Ten years later, the woman I am today looks very different in some ways and surprisingly similar in others. The biggest shifts (and constants) live within my four pillars: nutrition, movement, stress, and sleep. Community and family remain the bedrock of all that follows.

🥑 Nutrition: From Restriction to Resilience

In 2016, nutrition was primarily about healing and elimination.

I was experimenting on and off with the AIP (Autoimmune Paleo) diet as I worked to understand what was triggering symptoms like fatigue, neuropathy, joint and muscle pain, and chronic inflammation. I had already been gluten-free since 2010, but AIP took things much further, eliminating dairy, grains, nuts and seeds, eggs, nightshades, certain spices, and more. It was very restrictive, and I had to cycle through it multiple times.

2016 Yacht Rock

For several years, I remained largely grain- and dairy-free while focusing on gut healing and immune regulation. At the time, that level of restriction was necessary; my body needed a quieter environment to recover. I had done food sensitivity testing, and my results were alarming: I showed strong reactions to so many foods, many in the “red” zone. It was disheartning but I knew this didn’t mean I would have to eliminate forever. Just a deep focus on gut healing. “Leaky gut” is a hallmark of autoimmunity, and I was definitely experiencing a very leaky one. Most likely as a result of years of stress, antibiotics, and undiagnosed celiac disease, but can’t say for certain.

Fast-forward to 2026, and my relationship with food is far more flexible and resilient.

Today, I tolerate and enjoy:

• Quality dairy (organic Greek yogurt, cottage cheese, sheep and goat cheese, occasional hard cheeses)

• Eggs almost daily

• Nuts and seeds regularly

• Grains about 1–2 times per week

After doing the deeper healing work, my digestion, energy, and inflammatory symptoms are stable, and my body handles these foods beautifully. My diet is still about 90–95% whole foods, which hasn’t changed, but the fear and rigidity around food has softened and I think you can see that reflected in my programs.

One constant: green smoothies have been a near-daily staple for over a decade. The only upgrade? I now use high-quality whey protein instead of the plant or paleo blends I relied on back then. I also try to ensure these morning shakes have at least 30 grams of protein.

I have been gluten-free since 2010, and on the rare occasion I accidentally have eaten gluten, my old signs and symptoms return, however, even more profound.

Protein is another thing that is much more present in my day than it was in 2016. Back then, I estimate I was getting about 50 grams of protein a day and was having a hard time building muscle. I was also dealing with more sugar cravings and blood sugar instability due to under-eating of protein and higher carbohydrate intake.

Healing created freedom. That’s a lesson I carry forward.

🏃‍♀️ Movement: From Endurance to Longevity

New Orleans 26.2 2013

In 2016, I ran my last marathon, the NYC Marathon (wish I could find a picture, but all my pics from that time have disappeared), so I’m posting my New Orleans Marathon pic (this was my PR marathon, where I immediately had a major autoimmune flare after).  A week after the NYC race, I could barely run a block and was diagnosed with Lyme disease. Whether the race triggered dormant Lyme or exposure happened during trail training, my body clearly hit a breaking point. My autoimmune prone was sending a loud and clear message. Time to ease up!

At that time, I was a high-volume endurance athlete training intensely multiple days per week. I also experienced significant muscle wasting, something I didn’t fully appreciate the consequences of back then. I was probably only 5 pounds lighter than I am now, but that made me much less resilient in many ways.

Recovery forced a reset. For nearly a year, my “training” consisted of walking and gentle movement as I rebuilt mitochondrial health and nervous system stability. It was a painful time for someone who loves to crush it in the gym.

In 2026, my movement looks very different and far healthier for the stage I am at:

• Heavy strength training 2–3x per week

• HIIT twice weekly

• 7–12K steps daily

• Tennis weekly

• Active recovery days are built in intentionally

• Joy and gratitude walk with my dog, husband, and friends

I’m stronger, more energized, more resilient, and far more respectful of my nervous system. My workouts now support longevity, not just performance. I have set no physical goals, but I hope to take a long walk/hike annually and set a strength goal. Last year, it was 50 push-ups (I only made it to about 40 before I felt my shoulders would collapse), and this year I’m aiming for 5 pull-ups. I’m at 2 right now. Two partially torn rotator cuffs make both of those goals challenging.

🧠 Stress: From Unaware to Intentional

In 2016, stress was high; I just didn’t realize how dysregulated my nervous system truly was.

I had started meditating around 2015, but practiced inconsistently. Like many women, I was operating in constant “doing” mode — mother, wife, daughter, entrepreneur, perfectionist, people pleaser, Type A achiever. Mental health simply wasn’t prioritized as it deserved.

Hiking Sedona 2016

Today, nervous system health tops my wellness hierarchy.

My daily practices include:

• HeartMath

• Journaling

• Meditation

• Reading

• Intentional self-care

• Strong boundaries and learning to say no

• A lot of time in nature disconnected

I’m far more aware of my patterns, especially people-pleasing tendencies. My HRV has steadily risen by about 15 points, a tangible measure of nervous system resilience.

This remains ongoing work, but the awareness alone has been life-changing.

🌙 Sleep: From Healing to Optimization

I resolved chronic insomnia in 2015 using short-term HGH therapy and high-dose magnesium. Since then, my sleep has only improved.

Today:

• I go to bed early and wake early

• Average ~7.5 hours per night

• Oura sleep score averages around 90

• I protect sleep with strong routines and boundaries

• I honor the circadian rhythm daily

I continue to use magnesium glycinate nightly and low-dose melatonin. Perimenopause has brought some challenges with temperature regulation, so keeping the bedroom cooler matters more now.

Sleep is no longer negotiable; it’s foundational.

🤍 What Stayed the Same: Purpose + Community

One of the biggest evolutions over this decade has been a deeper appreciation for community and connection.

Family, friendships, women in business, spirituality, tennis, and giving back are not extras. They are essential to a meaningful life. Health isn’t built in isolation.

Feed Mind Body Soul was born from the belief that nourishment goes beyond food and that healing happens best in community. I realize my journey navigating several chronic illnesses can be a guide to individuals who may feel confused and lost with the current allopathic medicine structure. I’ve been there, tried that, and lived to tell the tale.

✨ The Big Takeaway

The last ten years taught me this:

Healing evolves.
Bodies adapt.
Resilience is built slowly.
Restriction has a purpose, but so does freedom.
Strength looks different in every season.
Nervous system health changes everything.
Community makes the journey richer.

Never say never…

I’m grateful for who I was in 2016: determined, curious, and relentless in pursuit of healing. And I’m grateful for who I am in 2026, a wiser, more grounded, more regulated, and deeply aligned with what truly creates health.

South Carolina Game with the Girls 2025

Here’s to honoring both.

Cheers to Your Health,
DeeDee 💚