The KB Wellness Blog

Delve into our KBW Blog, offering expert insights from your trusted Integrative Nutritionist Kristen on gut health, mold toxins, and more. Discover transformative tips, in-depth articles, and a wealth of resources for achieving holistic well-being.

KBW | The benefits of grounding (aka barefoot walking) for health and wellness


Grounding, also known as earthing, is essentially allowing your body to come into contact with the earth, which I know sounds super woo hoo, but there are actually tons of peer-reviewed articles on the benefits of earthing, or grounding.

There’s even a great documentary called “The Earthing Movie” that goes into much more detail which you can find here: The Earthing Movie


What are the benefits of grounding?


a person standing barefoot on the ground

Our cells hold a charge. That’s why we can shock people; we’re basically a giant walking battery! When we are in contact with the ground, we discharge the energy from that battery and exchange it for the earth’s charge, which is negative 20 millivolts. 

This exchange of energy with the earth has been shown to do several amazing things for our health: 

1. Ground lowers the viscosity of your blood. It does this by lowering something called a “zeta potential.” Thinner, more viscous blood is correlated...

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KBW | How to reset your circadian rhythm to beat fatigue

Circadian rhythm is more important than you know.  

Circadian rhythms are 24-hour cycles. They are part of the body’s internal clock and are crucial to carrying out many essential functions and processes. One of the most important and well-known circadian rhythms is the sleep-wake cycle.

When properly aligned, a circadian rhythm can promote consistent and restorative sleep. But when the circadian rhythm is thrown off, it can create significant sleeping problems, impacting both physical and mental health.

 a woman yawning in front of a clock


How circadian rhythm works

 a woman's eye

Melanopsin plays a key role in regulating the circadian rhythm. Melanopsin is a photopigment expressed in the retinal ganglion cells (RGCs) of the eye that is believed to be our circadian photoreceptor. What this means is it senses light coming in and sends a signal to our brain about what time it is.  

It’s very sensitive to blue light. When it senses bright blue light, we become more energized and...

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KBW | Why your health isn't improving

 You’ve been feeling really yucky for a while. You might have some extra weight you just can’t shed; you might be tired allllll the time; you might be anxious or irritable, or even depressed. 

 You FEEL like you’ve tried everything, but nothing is working – why not? 

 After working with hundreds of women throughout the years, I have seen certain healing roadblocks over and over again, and I’d like to share those with you today. Sometimes it takes an outsider looking in to point out the obvious, so consider me that outsider pointing at something you might not have considered…. 

Health Mistake #1:   You’re not doing what’s right for YOU 

 You are a unique individual. You have a different health history, different toxin exposure, different microbiome, different genetics, and different blood type than someone else, so what works for them might not work for you.

 When you’re working...

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KBW | What Is The Best Oil To Use For Cooking Healthy?

You’ve probably been told that saturated fats and trans fats are bad…but the truth is, there’s a lot more to the story than that. I’m going to break down which fats are healthy, which are not….and out of the fats that are actually healthy, how to store them, and how to use them properly so they STAY healthy! 

  When I work with my one-on-one clients, I use bloodwork to make even more informed decisions when it comes to their diet, especially when it comes to saturated fats and animal fats, but even without bloodwork, there are some basic recommendations I can give you about cooking oils that will go a long way towards improving your health. 

 Cooking Oils to Use and Avoid

Let’s start with the bad oils first. These are oils that have been highly processed using loads of chemicals which turns them into a sort of Frankenstein molecule that is extremely damaging to the body. 

Avoid these cooking oils at all costs.

bottle of oil

  • ...
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KBW | How I healed my kids' scoliosis - NATURALLY (no braces, no surgery!)

Our pediatrician did what they always do at physicals. Every year, he had my kids bend over and touch their toes while he looked at their spines. Every year he said they were fine. But they weren’t. So I urge you to read this even if you don’t have a scoliosis diagnosis, and I urge you to send it to other parents, too, because they might be like us.   

The Surprise Scoliosis Discovery 

A few years ago, one of my boys needed an MRI for something completely unrelated to scoliosis, but the surgeon noticed a curve in his spine and sent him for X-rays. Lo and behold, he had a pretty nasty C curve that wasn’t very noticeable to the naked eye, but it was REALLY bad on his X-ray. 

We then brought our other two other boys to the surgeon for his thoughts since the pediatrician missed theirs, and lo and behold, one of my other boys had a nasty S curve. It wasn’t the pediatrician’s fault. He’s a pediatrician, not an orthopedic surgeon...

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KBW | Why You Need a Gratitude Journal

Your brain wants to protect you. It constantly scans for danger. This gave us an evolutionary advantage when we lived in the elements and had to contend with wild animals and dangerous weather, but in today’s world, not only do we not need that constant scanning, but we have an extremely hard time turning it off. It’s constantly being turned on and triggered by the news, bad traffic, work deadlines, and more.

We need to help our brains relax and look for the good, not just the bad, so that “good scanning” becomes more habitual than defaulting to the “look for the bad” scanning mode. 

 Gratitude journaling is a powerful tool to help you turn off that constant danger scanning and focus on the good to rewire your brain for happiness. 

 Quick and easy tips to get started journaling today.  

1. Keep the journal out 

open journal by a cup of tea

  • If it’s hidden away somewhere, it will be out of sight, out of mind!
  • Place it where...
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No one is protecting you but YOU.  

Most people think the government regulates the safety of health and beauty products, but sadly, it does not. Out of 18,000 different chemicals in use today, the vast majority remain untested for safety. In fact, we haven’t had any real laws for beauty products since 1938, and even then, it was only a two-page document. 

These chemicals can disrupt our endocrine system. Sometimes they are almost identical to our real hormones, so they can disrupt the hormones in our body and can lead to hormonal acne, estrogen dominance, estrogen-mediated cancers, and more. 

Some products even have high levels of heavy metals. A study done in 2010 tested 400 different lipsticks, and 100% of them tested positive for lead. The WHO says there are no safe levels of lead, but the average woman eats several tubes of lipstick a year on average.  

Toxins lead to weight gain, hormonal imbalance, and more

On any given day, the average...

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KBW | Juicing vs Blending - Which one is better? A Nutritionist's Perspective

Proponents of smoothies say they’re superior because smoothies contain fiber and whole fruits or vegetables. Proponents of juicing claim that juicing nourishes your cells deeper and are more hydrating. So which one is better?

(Ps. Make sure you read all the way to the end because I have a freebie for you that I think you’re going to love).  

First of all, I just have to say that whether it’s juices or smoothies, they’re both better than fast food, so if you’re doing EITHER of these, you’re doing great. Keep up the good work!  

Okay, now let’s break down the science behind it: 

Juicing Pros and Cons 

Juicing Pros

Unfortunately, many people do NOT have optimal digestion. There are many potential contributing factors to poor digestion, such as low stomach acid, which is needed to fully break down your food to allow for optimal absorption and digestion. Another factor could be a low migrating motor complex which...

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KBW | The BEST Way to Kill Parasites

 You deworm your pets every year….but do you deworm yourself? Did you know that most countries around the world regularly deworm….but for some reason, in the US, we don’t think it’s necessary.  

Unfortunately.. it is necessary. Parasites are absolutely everywhere, and they’re often microscopic so you don’t even see them, but they can still wreak havoc in the body. Parasites are most common in the intestines but can travel to other organs as well. The next most common occurrence is liver flukes. 

Fortunately..there are plenty of natural ways to get rid of most types of parasites. Some of the more serious infections are best dealt with through pharmaceutical antiparasitic medication, but the vast majority of the parasites you encounter can be removed with herbal protocols. 


vet giving a pup a shot to prevent parasites

 Where do parasites come from?

Because they’re often microscopic, you won’t see them, but they can be found in contaminated...

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KBW | How to build a homemade protein shake to lose weight...but not muscle. 

 Grabbing a protein shake as you run out the door is one of the quickest and easiest ways to start your day off right. But they can go REAL wrong REAL quick. First of all, pretty much every shake or smoothie I see sold commercially is complete junk. They’re full of chemicals, preservatives, artificial sweeteners or high sugar, waaaay too much fruit, and no veggies. But shakes can also be an amazing delivery system for nutrients when done right. 

Move On To A Homemade Protein Shake

To lose fat and maintain muscle, you need the proper macro breakdown. Too many carbs paired with fat will stop weight loss in its tracks, but too much protein and your body won’t be able to absorb it all anyway, and you’ll be wasting it. So let's break down how to build the perfect fat-burning, muscle-building, homemade protein shake the RIGHT way.  

First: Start with a CLEAN base

glass of almond milk

  • What’s clean? Check the ingredients for fillers like carrageenan and...
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