A Typical email i receive
Nourishing the whole you from the inside out.
Welcome to Inside Out!
Together, we’ll explore how what happens within (thoughts, feelings, food, emotions) shapes your outer world, and how the outer world (nutrition, exercise, relationships) reflects back.
Each issue weaves science and soul — wellness practices, reflection, and community — to guide you toward balance and peace.
Soul:
A Typical Email I Receive
“Hi Emilee, I got your name from XXX. I’m struggling with mid-section weight gain and feeling super frustrated - I feel like I’m already taking so many steps toward a healthy sustainable diet and lifestyle. I lift weights 2-3x a week, I walk 2-3x weekly, try to do Pilates 1x a week, and tennis 1-2x a week. I eat high protein, organic and veg-heavy whenever possible. I stopped snacking. I am using HRT. I drink lots of water. I’m 43 and just can’t seem to get a hold of what’s going on. TBH it’s not so much about the number on the scale as it is about my pants not fitting. I already bought all new pants 1-2 years ago and now I need to do it again. This is frustrating and expensive. Please help! “
I share this because it’s the kind of message I receive often. And it highlights a real turning point: women are finally being included in studies, acknowledged for our unique hormonal rhythms, and given guidance that reflects our bodies—not just men’s.
And yet, many of us are still left feeling buried under the “to-dos.” We tick every box, follow every guideline, and still end up frustrated. I get it. I’ve been there too—trying to balance career, motherhood, partnership, friendship, and family. It’s easy to feel overwhelmed, like no matter how much we do, it’s never quite enough.
That’s one of the biggest reasons I created this year’s retreat, The Year of the Feminine. It’s about learning to work with your body, not against it. To tune into your inner voice and let it guide you—not by adding more to your plate, but by shifting from constant “doing” into deeper “being.” When we make this shift, everything changes: our self-trust grows, confidence rises, stress softens, and our bodies finally exhale—releasing weight, tension, and that relentless inner critic.
Reflection for you:
Have you ever felt like this? Like your “doing all the things” and you aren’t getting the results you want or think you should?
Reach out, let’s talk.
Community:
Upcoming Events
1:1 Coaching Tune-Up Sessions (90 min) - email me for a time slot
Virtual Wellness Webinar (HAPPENING TODAY): Is your training helping you—or hurting you? W. Christine Fletcher
Retreat Is Filling Up: Secure your spot here.
Retreat VIP Immersion : accepting applications
Science:
Cortisol ~ Friend or Foe?
You’ve probably heard of cortisol—it’s often called the “stress hormone.” The truth is, we actually need it. Cortisol gives us energy in the morning, helps us stay sharp, and even calms down short bursts of inflammation.
But here’s the tricky part: during midlife, our shifting hormones can make cortisol harder to manage. That’s why you might notice changes in sleep, energy, or even weight that don’t make sense at first.
When cortisol stays too high for too long, it can feel like this: waking up tired, carrying extra weight around the belly, feeling foggy or anxious, and catching every little bug that comes around.
One root cause we don’t talk about enough? The way we talk to ourselves. That inner critic, the harsh voice that says “you’re not enough,” actually signals the body to stay in stress mode. Over time, this keeps cortisol elevated and takes a toll on sleep, digestion, and immunity.
Gentle reminder: Try speaking to yourself the way you would to someone you love—kindly, softly, with encouragement. Your body hears it.
Nourishment:
One Pot Nourishment
As the nights start cooling off, Salmon Miso Curry is one of my favorite meals—one pot, cozy, delicious, and so nourishing. Miso, a traditional Japanese paste made from fermented soybeans, adds a rich, savory flavor while also offering probiotics for gut health, plant-based protein, and important minerals. Just a spoonful can transform a simple broth, salad, or veggie dish into something extra comforting.
Supplement Highlight: Immune Support Packets
COVID is making its rounds again! I always keep a few immune support packets close by—especially this time of year. If I feel a little off or have been around big crowds (looking at you, 29029 events!), I pop one in as a little extra insurance. They’re easy to toss in a bag and give me that “I’ve got this” feeling.
Spots Filling Quickly ~ Grab Yours!
5th Annual Women’s Wellness Retreat
The Year of the Feminine.
Civana Wellness Resort & Spa
February 4–8, 2026
*Spots are filling quickly—reserve yours before we close the circle.
Join us for the 5th Annual Women’s Wellness Retreat: The Year of the Feminine.
This is your invitation to explore what feminine energy truly is—and to honor it, nutritionally, emotionally, and sexually.
We’ll reconnect with the female body not as a project to manage, but as something sacred to nourish, trust, and celebrate. Together, we’ll learn to nourish ourselves on every level—with presence, compassion, and curiosity. You’ll awaken your creativity, your sensuality, and your inner power. You’ll remember who you are beneath the roles and responsibilities.
For four transformational days, you’ll be held, guided, and inspired by myself, Bekah Vandenberg, and Colleen Rue in a space designed for deep connection, laughter, and renewal.
If you’re feeling the pull, trust it—your Year of the Feminine begins now.