My Personal Toolkit for Optimal Health: 4 Strategies to Thrive

Over the past two years, I have been on an intentional journey toward greater well-being. Today, I’m pulling back the curtain to share that experience with you—what I tried, what worked, what didn’t, and the valuable lessons I learned along the way.

True thriving comes from building a foundation of good health—both physically and mentally. If you've ever dealt with a health crisis or chronic issues, you know how all-consuming they can be. While some challenges are unavoidable, many can actually be managed or even prevented with the right tools and strategies.

The Unexpected Wake-Up Call

Five years ago, at the age of 45, I adopted my child, three years old at the time. A year later, during the COVID pandemic, I experienced sudden chest pain and ended up in the emergency room. The doctor reassured me it wasn’t a heart attack, and sent me home with an explanation of heartburn. Although I generally maintain good health, my family has a history of heart disease, so I was understandably concerned.

Two years later, however, episodes of periodic heartburn progressed into daily heartburn, coughing, sore throat, tightness in my chest, and fatigue. These symptoms persisted for months before I was diagnosed with silent reflux. As I reflected on how I wanted to show up for my child as an older parent, increasing my vitality and aging well were at the top of my list.

Silent reflux, or laryngopharyngeal reflux (LPR), is a type of acid reflux where stomach acid reaches the throat and voice box, often without causing the classic heartburn. Because the symptoms mimic allergies or respiratory issues, LPR can be tricky to diagnose.

I was baffled—I wasn’t overweight, didn’t smoke, and rarely drank alcohol or ate fried foods—all common risk factors for reflux. I chose to lean on my years of wellness experience, exploring holistic methods to address my silent reflux and pursue healing at the root cause. 

What I discovered has reshaped my health. Today, I’m sharing the four strategies that transformed my overall well-being. Please note: I am not a doctor. This is my personal journey, not medical advice. Always consult your healthcare team before starting any new health protocols.

Strategy 1: Lifestyle

My silent reflux didn’t manifest overnight. In retrospect, I can see now that since my late teens, I’ve experienced some level of seasonal allergies, recurring colds and sinus infections, and post-meal stomach aches that masked this underlying problem. 

To find relief, I initially took medication, which helped almost immediately. Yet I didn’t want it to be my long-term solution so I sought help from my naturopathic doctor. She recommended a wellness plan:

• Reduce stress wherever I can

• Supplementation to address symptoms:

• Avipattikar powder to help food descend (doctor's note - it’s the closest thing to treating reflex and not just soothing)

• Apple cider vinegar gummies before meals to acidify the stomach and stimulate normal stomach function

• Refluxin for soothing action after meals

• Phosphatidylserine for brain function, stress management and adrenal support

• Look at food sensitivities to address the root cause (Strategy #2)

• Daily movement (Strategy #3)

At the time of my diagnosis, I was juggling too much with a full-time coaching business, consulting, and writing a book titled Pause to Prosper, while emotionally eating and often sacrificing sleep and exercise. At one point, I was so busy writing Pause to Prosper that I forgot to take my own advice and pause—so much for practicing what I preach!

Something had to change.

I decided to prioritize my health and discontinued consulting, finished my book, and established non-negotiable time blocks in my calendar for sleep and wellness practices. Within three months of lifestyle changes to reduce stress and using supplementation, I successfully reduced my symptoms without medication.

Additionally, I acted on my dream to move to Colorado for a lifestyle connected to nature and renewal the mountains offer. However, I recognize that not everyone can make such a move. The essence of this strategy is to take intentional steps to create a lifestyle that supports you to thrive, whether through setting work boundaries, finding moments for rest, or cultivating daily joy. My journey reflects my commitment to healing and living in alignment with my values, but the path to well-being is unique for each individual.

Strategy 2: Nutrition 

Not long after relocating, the adjustment to a big life change began to take its toll, and I noticed my symptoms creeping back. This was the wake-up call I needed to take a deeper dive into my nutrition.

For years, I followed a mostly wheat- and dairy-free diet but still faced stomach issues. Discovering No Grain, No Pain by Dr. Peter Osborne revealed the inflammatory effects of grains, particularly for those with sensitivities or gut issues like silent reflux. This inspired me to significantly reduce grains, including rice, oats, and quinoa—foods I previously considered healthy. This led to a noticeable reduction in bloating and improvements in my digestion and energy levels.

But I didn't stop there. 

I began eating smaller meals throughout the day, which improved my digestion. Large meals can overwhelm the digestive system. By reducing portion sizes, I allowed my stomach to break down food more effectively, alleviating the tight discomfort I often experienced.

I also adopted a 12-hour fasting window—from 7 p.m. to 7 a.m.—to give my digestive system a much-needed overnight break. Research indicates that intermittent fasting can reduce inflammation and support gut health by encouraging the body’s natural healing processes. Just as quality sleep restores the body, fasting allows the digestive system to recover.

Making these changes not only alleviated my symptoms without most of the reflux supplementation (Strategy #1), but it also reminded me of the power of nutrition—not just in managing silent reflux, but in restoring balance to my whole body.

Strategy 3: Daily Movement

The older I get, the more I realize how essential movement, stretching, and nature are for me. Though I haven’t always made them a priority, I’ve come to see how much they shape both my physical and mental well-being, influencing my decisions and my presence as a mom and business owner. So, I’ve carved out regular time for my favorite activities—hiking and yoga—because they’re my one-stop-shop for wellness: my gym, my therapy, and my church all rolled into one.

Hiking not only moves my body and reconnects me with the natural world, but also brings a sense of awe, providing the mental clarity and inspiration I need to face challenges with greater ease. I recently came across a quote that really resonates with me: 'There is no wifi in the forest, but you’ll find a much better connection.' It rings true in my experience—and research supports this, too.

Yoga builds strength, endurance, flexibility and balance, all crucial to aging well. It also helps me approach each day with renewed energy and clarity. The emotional tension I carried manifested in tight muscles, especially in my chest and diaphragm. The coughing only worsened this tightness, creating a cycle of constriction in my body. Over time, yoga helped to gently stretch and release these areas, allowing for deeper, more comfortable breathing and greater overall ease in my body.

Additionally, studies show that movement and time in nature can lower cortisol levels (stress hormone) and enhance cognitive function, making both activities a key part of my optimal health toolkit. They also set me up to have the stamina I need for a full day of being “on” as a mom and coach.

Strategy 4: Nervous System Regulation

Our bodies are profound sources of intelligence, constantly trying to communicate with us, using feelings and sensations, about what works and what doesn't work in our lives. When we feel scared or threatened, our body’s “alarm system” turns on, called the sympathetic nervous system. It’s like when you feel super tense or nervous—it’s your body’s way of getting ready to fight, run away, or freeze when danger is near.

But sometimes, if we go through a lot of stress or trauma, our alarm system gets stuck in this mode, even when we’re not in danger. This can make us feel like something is wrong all the time, putting us in a constantly guarded state during conversations with loved ones, when under pressure or making decisions, or even when we’re just trying to enjoy life or relax. When this happens, our body stays in a state of stress, which can cause problems like inflammation (our body’s way of dealing with injuries), and if it happens for too long, it can lead to diseases like heart problems or issues with our immune system.

Gabor Maté's book, When the Body Says No, explores the link between repressed emotions—especially anger—and physical ailments. By accessing our body's wisdom, we can restore personal feelings of safety and trust within, activating the parasympathetic nervous system that supports relaxation and healing.

As complex beings, we are intricately connected in heart, mind, and body—a concept captured by the Greek term 'soma.' Attempting to rewire the brain for lasting change is difficult without understanding where our behavior patterns are driven—from our physical sensations to our emotions and thoughts. For this reason, Somatic Coaching is a revolutionary method that emphasizes the body as a pathway to breaking through limiting beliefs and unhealthy or unwanted behavior patterns without revisiting past traumas. This approach helps us make change stick and naturally create harmony across all areas of life.

As a trained Somatic Coach, I engage in my own somatic practices and coaching support, to hear what my body is telling me and work with its guidance. As a result, I’ve become less reactive to triggers and more present; my inner critic has softened, allowing for greater self-compassion. Even my jaw isn’t clenched as tightly—a small but telling sign of letting go. This shift has also led to tangible changes, like losing 10 pounds and discovering the difference between eating until I’m full and eating until I’m satisfied—because life’s too short not to enjoy the (flourless) cake!

Conclusion

At 50 years old, I believe “health”—whether physical, mental, or spiritual—isn’t something we arrive at or achieve. It’s something we are always pursuing and moving toward. It really is a journey, not a destination, and I’m not done yet!

As I seek to be well, love well, and serve well, I want to continually get healthier so that as I thrive and flourish, I can show up as my best self for those I serve to fulfill my potential.

Interested in enhancing your well-being? Let's chat. Schedule a free discovery session here to see how somatic coaching can benefit you.

To your humanity and innate potential,

Tamie

My Mission: To carve a path where your success and fulfillment is a reflection of your humanity, not just your hustle.