Trotting Thru Life: The feel good journey through wellness, reimagined.

Another episode int he Mini Series- "Wellness Myths Women Still Believe" and today we are discussing the one that it's too late to feel good again. But is it really? Ask yourself why you believe that! Then lets explore what you can do to reframe that thought and actually give your body what it needs to feel safe so that it can start to heal in areas that need help and you can indeed feel good again. If you want to do a Discovery Call with me and see if I would be a good fit as a Health Coach for you to help you get started feeling better again, then shoot me and email and lets connect. alicia@aliciatrottercoaching.com

Please do not let the fear and overwhelm of eating while traveling due to allergies hold you back from living your best life! I travel all the time and have Alpha Gal, Celiac and also have anaphylaxis to dairy. Check out this episode to hear how I am navigating it well and avoiding cross contamination! I hope it will encourage you to get back to traveling again!

Should you take wellness advice from a former nurse, turned holistic health coach who's struggled with her own health issues? Take a listen and be the judge for yourself. Have you heard of Alpha Gal Syndrome? It's my latest addition to my health issues. Take a listen to learn more. And to hear how I'm navigating it and taking a negative thing and turning it into a tool for others. Social Media: Facebook: https://facebook.com/alicia.trotterInstagram: https://instagram.com/alicia_trotterTikTok: https://www.tiktok.com/@aliciatrotter95Buy my cookbook here: https://www.aliciatrottercoaching.com/allergen-friendly-deluxe-cookbookRead my blog here: https://www.aliciatrottercoaching.com

We are talking all about an amazing wheat product that is out on the market with 32 grams of fiber! Say WHAT?!? You heard that correct my friends! Colleen educates us on the difference in this wheat product and why fiber matters. Keep in mind if you have a wheat or gluten allergy this is not for you, but if you're simply avoiding wheat because you think its healthier to choose gluten free (what episode 21) then you need to listen to this episode as well as 21. And for those of you like my husband who think they can't eat bread because if the carbs, you also want to give this episode a listen and share it with your friends and family who think the same way! The more you know...RIGHT?!?

In today's episode we are talking about yet another topic in our Mini Series: Wellness Myths Women Still Believe. If you thing grabbing the Gluten free crackers or the Dairy free milk is the healthier option, then this episode is for you! Be sure to share it with anyone else you know who also thinks the same thing. I'll just say, processed food is processed food. Added junk is still added junk. Grab a copy of my cookbook today: https://amzn.to/3LSNxyC Inside you will find DF/GF recipes with minimal processed foods. I have found some packaged foods that do indeed have better ingredients and I always say, 80/20. So grab you a copy today and be sure to pay attention to the Pro Tips on every recipe for exact products to buy for the recipe. And follow me on Instagram, Facebook, and TikTok to see more recipes that I am creating everyday! FB: https://www.facebook.com/alicia.trotterIG: https://www.instagram.com/alicia_trotter/TikTock:https://www.tiktok.com/@aliciatrotter95

Another episode in the miniseries "Wellness Myths Women Believe" and today we are talking about supplements. Do you take supplements? Do you think it's all just some hype? I know many "crunchy" mamas out there who think you don't need them, and you can get everything you need from your food. So if that' s you or someone you know, stick around and take a listen. I'd love to hear what you think after you listen. Of course I am a huge supplement fan because they changed my life and I've also seen them change hundreds of others lives as well. So if you're not a fan, maybe you just weren't taking the right ones.

This is the first of a new mini series called: Wellness Myths Women Still BelieveToday we are talking all about the body and detoxing. We’ve all been there — feeling bloated, sluggish, or just off, and thinking, ‘I need a cleanse!’ But what if I told you your body is already doing that — every single day — no juice fast required?our body already detoxes every single day through your liver, lymphatic system, kidneys, lungs, skin, and gut.”Break it down simply:Liver → neutralizes toxins, needs protein + antioxidants to function.Lymphatic system → moves waste out; depends on hydration and movement.Gut → eliminates waste through regular bowel movements; needs fiber and good bacteria.Skin + lungs → secondary detox pathways when the main ones are overloaded.Eat real food: focus on fiber, colorful veggies, and clean protein — the liver needs amino acids to detox.Hydrate well: water + minerals = better elimination.Support digestion: daily movement, probiotics or fermented foods, reduce processed oils.Ditch the overload: alcohol, sugar, synthetic fragrances, and plastics — these add to your toxic burden.Bonus tip: dry brushing or rebounding to stimulate lymph flow.Instead of punishing your body with a juice cleanse, think of supporting it with gentle, daily habits that keep you feeling clean and light from the inside out.”Examples:A seasonal “reset” with whole foods.A week of simplified, anti-inflammatory meals.Focusing on elimination — not restriction.Your body isn’t broken — it’s brilliant. When you give it the right tools, it knows exactly what to do.Links: the slim drink (fiber), the probiotic, the liver support, and a magnesium to keep you regular, plus a bonus carb digestion support. https://shareplex.us/share/onyfP6YThe electrolyte drink: https://shareplex.us/share/tNpr-EWThe slim (fiber) microbiome drink for gut health: https://shareplex.us/share/A6xsim7The water filter: https://amzn.to/3LeOkK0The essential amino acids: https://amzn.to/3LeOkK0 pick your flavor. This code gives you 20% off

Kendel and I were acquaintances through mutual friends but after the pandemic it became obvious to us that we were really kindred spirits and very like minded. Not only that but we also share very common stories with our health issues and the path is took us down trying to get to the root cause of things. She was a guest speaker at my Women' s wellness retreat this past September and what an impact she made not only on the ladies attending the retreat but my daughter (who was our photographer) and myself as well. We all learned so much and continued to discuss what she taught us over the course of the weekend. You can be a part of Kendel's one on one mentorship program, or buy her book by checking out her website here: https://beacons.ai/kendelbarber

I was talking today with a friend and she was asking me to remind her of some tips to help adrenal function during a high stress event that she recently experienced. When adrenals get spun out of control to protect us during stress, they sometimes have a hard time calming back down which can increase cortisol and keep it high for longer than we would like. For me I can always tell by the way I feel when mine is high, but interestingly enough my friend and I do not experience the same physical symptoms. This is where it is very important to be listening to your body so you can be intune and be able to give your body what it needs. Some tips are: laying on you back and legs up the wall for 15 min. Deep breathing, grounding, a walk outside, humming and even tapping. I encourage you to look into any or all of these methods to have tools you can use anywhere and anytime you need them. The power lies within you to reclaim your health and wellness, simply!

Kristin is an intuitive holistic healer while successfully managing her neuro-spicey life and parenting a wild soul that wants to walk barefoot in the woods any chance she gets. Harmony hill wellstead is her soul mission. A holistic regenerative homestead +wellness healing in middle TN. She can be found at HarmonyHillWellstead.com and Healinghomecoaching.com

Digital Brochure (Discover the highlights of the bed’s benefits in this brochure)https://publuu.com/flip-book/51650/2091185LinktreeFor more information, I recommend exploring our resources here:    https://linktr.ee/trifectalightofficialLocationsYour people can find the closest location to them by going to our website:    https://trifectalight.com/contact/My BookI’d also love for you to check out my new book, Illuminated Healing, now available on Amazon. https://www.amazon.com/Illuminated-Healing-Unraveling-Mysteries-Therapy/dp/B0C9GG2ZYVPro 450 Brochure  https://publuu.com/flip-book/51650/180774/page/1The Superior Benefits of the Trifecta Light Bedhttps://drive.google.com/file/d/1k_QtpeWrIVuGhB0zqwPeQpNLVPemshy2/viewVideo Testimonials and Other Videoshttps://docs.google.com/spreadsheets/d/18OEZ4g6pcvHe0GWVugiw6kA3mDfdVDR4C9uou2sFdBk/edit?gid=0#gid=0

Jessica shares her story of coming from a home where she felt like she had to take care of herself from a very early age. She was no stranger to hard work and providing for herself. Mindset as far as taking care of herself and making money was all she knew. She did not know how to dream or even think futuristic. She was stuck in flight or flight mode that started very early on in her life. We both share how we had the mindset of "I don't need a man to take care of me"... until we got married and had a baby and everything shifted for us. For Jessica it was when she gave her life to the Lord that she felt the desire to be a mom. Then another mindset shift after becoming a mom, "I don't need any help, this is my job." And also feeling like because you didn't make any money that you also couldn't spend any money. A lie that we tell ourselves, and actually believe. We put so much on ourselves and we don't communicate with our spouse, and we forget to take care of ourself. The mind is so powerful and when we tell ourself we aren't worth the expense to take care of ourself, we believe it and don't even allow the idea that maybe we could spend money on ourself. What if you got curious and were open to taking a look at how you could still stay at home with your kids and make money and feel better? Has your life been flipped upside down? Are you letting all that stress fall on you to care for everyone else? What is the narrative you are telling yourself? If you aren't careful your health will be what takes the biggest hit and it can take you down. If you are praying for a change, be open to the fact that it might not look like what you think it's supposed to look like. God works in mysterious ways, and not being open minded is keeping you from the answer to your prayers. When you have an open mind to notice what God is showing you, so much can change, and it can be simple. When you have a clear mind and vision, you can hear the Lord and see what is showing you. Do not let fear hold you back. A true mindset shift can change everything! This is our story and we are not the same people today that we were 10 years ago! I hope that listening will open your mind and encourage you.

You’re exhausted, you crawl into bed, and then suddenly your brain turns on like a light switch. Or maybe you fall asleep fine… but wake up at 3 AM wide awake. If that’s you, you’re not alone — and it’s not just in your head.Why Sleep Changes in Midlife:Hormones shift — lower progesterone (calming), fluctuating estrogen (hot flashes, night sweats).Stress hormones (cortisol) run high, especially if blood sugar is unstable.Brain shifts — melatonin production naturally decreases with age.The 3 Big Sleep Disruptors:Hormone Fluctuations — night sweats, racing thoughts, anxiety at night.Blood Sugar Rollercoaster — late-night snacks, wine, or sugar spike → crash at 2–3 AM.Stress & Nervous System Overdrive — “wired but tired” mode.Simple Fixes That Actually Work:For hormones: magnesium glycinate, evening relaxation, cooling bedroom.For blood sugar: protein + fiber at dinner, skip the sugary nightcap, try a small balanced bedtime snack if you tend to crash.For stress:5 minutes of breathwork or journaling before bed.No doom-scrolling — swap with a calming routine (tea, book, stretching).Sleep hygiene basics: dark, cool room, consistent bedtime, no caffeine after 2 PM.When to Get Support :If insomnia lasts more than 3 nights a week for 3+ months.If sleep disruption is paired with extreme mood changes or anxiety.Encourage listeners to seek out a practitioner who understands women’s health and midlife.Your body is not broken — your sleep can absolutely improve when you understand what’s really driving it.

You're tired, moody, maybe not sleeping well, and you're wondering, is it stress or is my body changing? Today I'm going to help you figure out if what you're experiencing is perimenopause or stress, and what to do about it!Why is it so confusing? Stress and perimenopause over lap ALOT in symptoms. Fatigue, sleep disturbances, weight gain in the mid section, anxiety, irritability. Most women normalize it as stress and miss the early signs of perimenopause. If stress is the one driving the symptoms, then things such as a temporary break from something that stressed you out or a vacation with lots of rest will help. If its cortisol driven then you will be wired but tired. Perimenopause driven symptoms are related to the cycle and hormone fluctuations. Your periods begin to change and they will sometimes be lighter, heavier or even could skip one. You start having night sweats and hot flashes, or vaginal dryness. Anxiety and mood changes seem to be out of the blue and after a week off work or letting go of a stressful obligation doesn't help.What about when it's stress and perimenopause? Stress actually males perimenopause worse. High cortisol will tank progesterone leading to more severe symptoms. Stress is keeping you awake, hormones fluctuate and then insomnia becomes unbearable. Simple Steps to help: Track your symptoms for 2-3 months (cycle, sleep, mood)Ask your practitioner to do hormones testingLifestyle resets that help BOTH stress & hormones, such as:balance blood sugar, movement that calms such a yoga, prioritize sleep, magnesium and adaptogen herbs. If this sounds like you, you are not broken nor are you alone! Follow, subscribe, and share with a friend! Leave a comment if you can relate?Facebook: https://facebook.com/alicia.trotterInstagram: https://instagram.com/alicia_trottersupplements that I take to help: https://shareplex.us/share/Mbc6Jjb

In this episode my good friend and BII sister & I discuss how important it is to get the information out there so that women can make informed decisions and better understand what could happen. Breast implant removal is more than a cosmetic decision—it can be a vital step toward protecting your overall health. For many women, implants can lead to complications such as chronic pain, autoimmune symptoms, capsular contracture, or breast implant illness. Removing them can help reduce inflammation, restore natural body function, and improve long-term well-being. Your health should always come before aesthetics, and understanding the risks is the first step in making an empowered choice.

My Facebook feed is FULL of everyone saying how sick their kids are and school just started back. This episode is to give you some tips and encourage you to make some easy changes to stay out of the doctor's office, get well faster, or stay well.First let's look the child's diet. (this also needs to be looked at if the child has behavior issues) If you target the gut health through diet and probiotics then you can boost their immune system, and 80% of the immune system is in the gut. If the diet is all processed foods, and they are a picky eater, then make some simple, basic changes and then build on that. Tostios brand makes 2 versions of their chips, and the better one is called Simply. Start to learn how to look for the bad ingredients that are causing your family more harm than you know. AVOID: artificial colors (causing a gut/brain disturbance), Seed oils (you only want olive oil, avocado oil and coconut oil) because they cause inflammation in the body, and added sugars but especially artificial sugars (aspartame, Sucralose)Look for real cane sugar or even better, stevia or monk fruit. Start by making some small swaps, even put the chips into a zip lock bag so they don't see the package. LOLTry adding more fruits and veggies in their diet perhaps in a smoothie in the morning. It's best to not let them see how you make it! Just saying. Call it a milk shake if you need to. Have conversations with your kids about trying new food and talk to them about how it can help them stay healthy and not feel bad and need to go to the doctor as much. If this is still an issue and you can't get them to eat or even try any new foods, then you need to consider supplementing their diet. Supplements are just that, meant to fill in the gap and supplement where the diet is lacking. I recommend this children's chewable that is a methylated multi-vitamin and probiotic in one. https://plexusworldwide.com/Aliciatrotter/product/plexus-xfactor-kids-chewable-multivitamin-probioticOne of my favorite things to give my family when sickness does strike is Elderberry Syrup. I make my own and you can too. Find a simple recipe on my blog here: https://trottingthrulife.blogspot.com/2013/10/elderberry-syrup.html Or get a kit mailed to you and watch the webinar on how to make it here: https://trottingthrulife.blogspot.com/2013/10/elderberry-syrup.html Natural remedies do work, but you have to start them immediately and be consistent using them until the sickness is gone. These suggestions are just that, suggestions only. This is NOT medical advise and was always check with your doctor or pharmacist if you have any questions or concerns. Facebook: https://www.facebook.com/alicia.trotterYouTube: https://youtu.be/f_ZyJEDb7VI?si=tVYKd2h1FhzL0-r3

Today I'm interviewing my friend Ellen about why and how she prioritized her physical and mental health before she ever wanted to get pregnant. By the time she was in her 30s she was heavily addicted to sugar and to American standards she was considered healthy, but she didn't feel healthy. She used some gut health supplements and was able to kick her sugar addiction and soda habit. While also losing weight along the way. When her gut got healthier she noticed she was a happier more positive attitude in herself. This breakthrough in her health lead her to have a desire to become a mom. Her advise to anyone out there who also isn't sure they want to be a mom because they don't feel healthy physically or mentally: Keep it simple and start with one thing at a time, stacking on more healthy habits at a time. And if you don't feel worthy to take care of yourself, know that is a lie. You are worthy of taking care of you so that you can feel and be your best health. And if your budget is the reason you think you can't, then she encourages you to look at your budget and write it all out and see where you could scrub the budget and do some things less to make room in the budget. Because it's all about priorities and what's important to you. She's a 37 year old first time mom and it's important to her to be able to run and play and chase after her little girl. If you really believe that God wants you to be at home with your baby and yet you need help with your health too, have faith that He will provide a way. This is the power of prayer. Ellen saw the value in her habits that were leading down a not so great path and she decided the change had to start with her. Her one regret once she became pregnant was that she didn't continue her chiropractic care throughout her pregnancy. She said just like some people think when they start gut health supplements and start to feel better that they don't need them anymore, that's what she did with the chiropractic care. Her back had been healed but she didn't continue the care and ended up with a horrible back injury at 38 weeks pregnant. She also thinks her labor would have been a lot better if she had continued the chiropractic care. We talk about things that we have discovered since having kids, and how it has changed so much for how we do things. No judgment here of course, just encouragement to strip up curiosity to look at what your habits are and what you could do different. Start simple and pick one thing to start with in making changes with your family and their food to better their health. And preparing yourself for it to be trying but you can do it mama! It might suck at the beginning but if you stick with it, you'll see so many better things and a whole new life. You and your child deserve that!Find connections to get the support you need. You can find me on Facebook:https://facebook.com/alicia.trotter/Instagram: https://instagram.com/alicia_trotter/

Hello to the perimenopausal women out there. I wanted to talk today about one word that I recently learned what it meant. Because we are in this together ladies! Estrobolome! This means that the liver and gut are responsible for cycling out excess hormones out of the body. Both hormones we naturally make, B-HRT, and hormone mimickers from toxins in our environment.So when our liver isn't detoxing well and neither is the gut, then a crucial and often never talked about piece of the hormone balance game we are in is missing. So what can you do? I mentioned the supplements that I have taken for year and talked about the specific simple steps to achieve this missing piece of the puzzle. I will link here a cart with the exact products I use. https://shop.plexusworldwide.com/cart And as always be sure to follow me on social media to connect more, or leave a comment. Facebook: https://www.facebook.com/alicia.trotterInstagram: https://www.instagram.com/alicia_trotter/

I don't want the guys listening in to think I'm only talking to the girls here. This episode is for you fellas out there to give you some cliff notes on things that women go through that may make more sense to you. Then once you get curious about these things I'm talking about and learn a little bit more, it might just make your relationships a little bit easier.If you have any questions, feel free to reach out or leave a comment. And get curious and do som research on it too! Hopefully by continuing to listen you will continue to learn more and be the encourager that the women in your life need to help them live their best, healthiest life without the overwhelm.

Continuing the talk to the ladies but moving into a different decade. (Also for the husbands, brothers, best friends ,baby daddy's and fiancé's, these episodes talking-to the ladies are just as much for you. It can help you better understand what's really going on.) Giving you tips to notice when things are happening to break the habit quickly before it can take your health down a bad path. In this season of life when you are starting having children or having multiple kids, you put yourself on the back burner and the kids become everything. I share my story about this season of life and all the habits I had that really took me down as far as my health was concerned. Drank coffee all day to survive. Snacked for lunch and eating off the kids plates, always standing up, never taking time to eat in a relaxed state. Not eating enough calories from food and drinking too much caffeine. I was keeping myself in a calories deficit for too long (minus the crap I was putting in my coffee). By the time all these poor habits caught up to me, I had a lot of work to do to undo the damage. Remember this, without you the show doesn't run well or maybe doesn't even go on. So learn from me, you need to prioritize your health like you would your own child's health. 80% of your immune system is in your gut, so finding room in your budget to support your immune health is so important. Also delegate and ask for help. Keeping stress levels down is so key for over all health and wellness. Communicate what you need from your spouse or partner and let them help you with chores and the kids. Ask for what you need and don't expect anyone to read your mind. These are things I would go back and tell my younger self. These tips in this episode are things I wish someone had told me and that I had actually listened to and put into action. Mental health is also so important and again there is a gut/brain connection. So fee yourself well and supplement if you need to. Also having good habits you are showing your kids how to also have good habits from the start. Even if you are a picky adult when it comes to food, feed your kids better. It will help them not be picky and have a better immune system and better brain health. Be consistent and diligent! If you eat out a lot, you can save so much money by making a meal plan and grocery list and then doing grocery pick up and only getting what you need. Impulse buying in the grocery store will eat up the budget. Hormones after having babies and breastfeeding can raise cortisol and then can lead to a poor immune system. Then leading to needing supplement sand things insurance doesn't cover and leading to you not feeling like you can spend the money to take care of yourself. You're important to the overall well-being of the entire family. Even going to the gym, do not feel guilty for showing them the good habits of moving your body. Then encourage them to do the same. Want to unplug and pour into you? Join my women's wellness retreat coming up Sept. 19-20, 2025 https://aliciatrottercoaching.com/retreat