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There’s something about fall that flips a switch in all of us.
The temps drop, the sweaters come out, and suddenly we’re collectively possessed by the urge to order pumpkin everything. Pumpkin lattes. Pumpkin candles. Pumpkin protein bars. It’s like our nervous systems sense a leaf hit the ground and say, “Quick, get me something orange and spiced!” And hey, I get it, I’m here for the cozy vibes, too. But let’s be real: most of what we call “pumpkin” this time of year is more sugar and syrup than squash and seeds. So today, we’re going deeper… into the real pumpkin goodness. The tiny, nutrient-dense seeds that pack serious power for your hormones and your immune system. 🧡 Pumpkin Cravings = Your Body’s Wisdom Here’s the thing: our bodies are smart. Those fall cravings aren’t random, they’re often your body’s way of asking for grounding, warmth, and nourishment after summer’s fiery, outward energy. Fall is the season of transition, of coming back inward, of building and restoring. And pumpkin seeds (aka pepitas) are basically nature’s answer to that call. They’re grounding, mineral-rich, and full of nutrients that your body actually needs this time of year, especially when it comes to hormones, stress, and immune support. 💪 The Hormone Magic in Pumpkin Seeds Let’s break it down: ✨ Zinc — your hormone’s secret weapon. It helps your body make progesterone (hello, mood and metabolism), supports testosterone balance, and keeps your immune system strong. ✨ Magnesium — the chill mineral. It helps regulate cortisol (your stress hormone), improves sleep, and eases PMS symptoms. Aka: you’ll be less likely to want to throat-punch someone during the luteal phase. ✨ Healthy fats + plant sterols — the hormone building blocks. Your body makes hormones from fat, so these little seeds actually help fuel balanced production. ✨ Tryptophan — a natural mood booster. Pumpkin seeds contain this amino acid that supports serotonin and melatonin — great for mood, sleep, and regulating your circadian rhythm as the days get shorter. 🦠 And Don’t Forget: Immune Support! Pumpkin seeds are a quiet immune powerhouse. That zinc we just talked about? It’s one of your immune system’s MVP minerals. It helps your body fight off infections and recover faster from stress. Pair that with magnesium and antioxidants, and you’ve got the perfect fall support food to keep your energy (and immunity) up when everyone else is catching “the seasonal crud.” 🌿 How to Add Them You don’t have to sit around eating handfuls of dry seeds to get the benefits (unless that’s your thing). Try this instead:
✨ The Takeaway So yes, go ahead and enjoy your pumpkin spice moment, life’s too short not to. And also? Give some love to the real pumpkin powerhouses: those tiny seeds that fuel your hormones, calm your nervous system, and keep your immune system sharp. It’s cozy girl season, but make it aligned. 🍂 Love. Laugh. Lift. Carlie 💛 Heart & Core Training Studio Love. Laugh. Lift. PS. 🔬 Science Behind the Seeds ✨ Zinc & Hormone Health Zinc supports reproductive hormone balance and immune function. Low zinc has been linked to PMS symptoms and reduced progesterone and testosterone levels. Source: National Institutes of Health (NIH), Office of Dietary Supplements, 2024 ✨ Magnesium & Stress Regulation Magnesium helps regulate cortisol and supports relaxation, sleep, and menstrual comfort — making it key for hormonal balance and stress resilience. Source: Journal of the American Board of Family Medicine, 2018 ✨ Tryptophan & Mood Pumpkin seeds contain tryptophan, an amino acid your body converts to serotonin and melatonin — essential for mood, sleep, and circadian rhythm support. Source: Nutrients Journal, 2016 ✨ Immune Support Zinc, magnesium, and antioxidants in pumpkin seeds work synergistically to support healthy immune defense and recovery. Source: Frontiers in Immunology, 2020
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For a long time, I wrestled with a question that I know so many others carry too:
“Is Reiki outside of God?” The answer I’ve come to, through years of exploration, is this: No. Reiki is not outside of God. It is of God. 🌿 Reiki Is Not a Religion First, let’s clear the air. Reiki is not a religion. It doesn’t ask you to follow a doctrine, give up your faith, or replace your relationship with God. Instead, Reiki is a practice — a way of connecting with the life force energy that flows through every single living being. In Japanese, “Rei” means universal, and “Ki” means life energy. To me, that universal energy has always felt like the presence of God. I’ve come to believe that when we connect through Reiki, we’re simply opening ourselves to what God already placed within and around us — a current of love, healing, and wholeness. ✨ My Journey: From Religion to Spirituality Growing up, my understanding of God came through religion. And while there was beauty in that, I often felt disconnected or like I wasn’t “enough.” God felt distant — someone to please, or someone who might judge me if I got it wrong. When I discovered Reiki, something shifted. It wasn’t about rules or conditions. It wasn’t about “getting it right.” It was about feeling God’s presence in my own body, my own breath, my own heart.
🌎 The Universal Truth Across Religions The more I studied, the more I saw that this truth — that God is everything and God is within us — is not unique to Reiki. It’s a universal teaching.
🌙 Reiki as a Channel of God’s Energy When I place my hands over someone in a session, I don’t feel like it’s “Carlie” who is healing. I feel like I’m opening a door — inviting in love, light, and divine energy. Think about it this way:
🌸 Examples of Reiki in Everyday Life I’ve seen Reiki show up in ways that remind me how deeply it is of God:
💫 My Truth Today So, is Reiki outside of God? Absolutely not. Reiki has been one of the clearest mirrors in my life that all things are connected and all things are of God. It has brought me home to my spirituality, helped me see that healing is a sacred act, and reminded me that we are never separate from Source. If you’ve ever wondered about Reiki and your faith, I want to reassure you: Reiki does not take you away from God. It brings you closer. 💌 Invitation If this resonates with you and you’ve been curious about Reiki — whether for your own healing or to learn it yourself — I’d love to invite you to experience it firsthand. Sometimes words only take us so far. The rest, you feel. 👉 Book a Reiki session with me at Heart & Core, or join one of our upcoming Reiki trainings to explore this connection for yourself. Love. Laugh. Lift. Carlie Young Reiki Master Teacher Ladies, let’s get real. A few months ago, I strapped on a weighted vest and loved the improvements I felt—but let me be clear: this is not a substitute for lifting heavy. The vest is a tool, but true transformation for women in perimenopause and menopause comes from picking up actual weight, challenging your body, and embracing strength training like your life depends on it (because it does).
The Health Case for Lifting Heavy Once we hit midlife, our hormones start shifting. Estrogen and progesterone drop, and with them, we lose muscle mass and bone density at a faster rate. If we don’t do something about it, we’re left more vulnerable to osteoporosis, injury, and metabolic decline. Heavy strength training is medicine. It:
Let’s be honest—most women also want to look good. And there’s nothing wrong with that. If you want:
My Rhythm & Recommendation In my own training, my sweet spot is 3x/week, 3 sets of 6–8 reps, heavy enough to make me focus and push. It’s not about killing yourself in the gym—it’s about showing up, being consistent, and giving your body the challenge it needs to adapt and grow. Choosing Strength Over Shrinking The world is still trying to condition women to be small, skinny, and quiet. I say no. At this stage in life, I am choosing strength, muscle, and presence. I am training for longevity, vitality, and the kind of body that carries me with power into the decades ahead. It’s not about being “bulky.” It’s about being strong enough to live fully, confidently, and unapologetically. Ladies—pick up the weights. Your future self will thank you. Love. Laugh. Lift. —Carlie What works for me?! ✨✨✨
I’ve been asked to share my secrets to getting and staying sober. My plan. My steps. And in the beginning I didn’t have any- I just quit. . Looking back now I know this isn’t “normal”, or so I’ve been told. But it was everything I needed at the time. The next day I went to my first AA meeting. Mainly because that’s what I thought you did. That’s what I was told. I attended those meetings weekly for 30 days. 🗓 I started working out. Weights or P90X at home with my son. 🏋🏼♀️ I started eating better. No more fast food and candy. 🥗🥑🍑 I drank water. Oh, and my new sober find- coffee! 💦☕️ I surrounded myself with friends and family. I called and reminded them that I was still fun and wanted to attend bbqs and summertime functions. They were being cautious and didn’t want to trigger me with their drinking. But I knew that it didn’t matter what anyone else was doing. 🥂🍺This choice was for me. I went to church. 🙏🏼 I poured my soul out and opened my heart to Christ. ✝️ I spent time outdoors and soaked in the sun. ☀️🌲🌺 I made apologies. I cried. I survived. 💛 . There is no black and white way to get sober. There are methods that have worked for different people at different times and my best suggestion is to find what works for you! No cookie cutter plan. I did not like my AA meetings. So I stopped going. But that did not stop my recovery. I found other supportive groups, like church, to spend my time with. And if AA works for you and you love it, that’s awesome!! Keep that shit up!! Do you! Have goals. Be true to you. Stay fresh and new. Everyday. Remind yourself of your why. Spread love. . . Love. Laugh. Lift. ❤️ . . #recovery #steps #odaat #sober #soberlife #coach #lifecoach #sobercoach #lovelaughlift #happy #fit #healthy #lifestyle #fitness #tbt #thursday #motivation #inspiration #goals |
Carlie YoungI’m endlessly curious about how we heal, grow, and align- and I’ve learned the most by living it myself. Everything I share comes from experience, not theory. This work is my passion and my purpose: helping others find their rhythm, energy, and wholeness again. Archives
November 2025
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