🌙 Magnesium: Essential for Quality Sleep 😴

I want to walk you through my sleep stack. Let's start with the basics. One of the heroes of deep, restorative sleep is magnesium. 🧘‍♀️This essential mineral is involved in hundreds of biochemical reactions in the body—many of which directly affect how well you sleep. 🌿

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🧠 How Magnesium Supports Sleep

🪴 Regulates Neurotransmitters

Magnesium helps balance neurotransmitters that send signals to your nervous system and brain. 🧬
It especially supports GABA, a calming neurotransmitter that promotes relaxation and prepares your mind for sleep. 😌

🌙 Supports Melatonin Production

Magnesium is necessary for enzymes that regulate melatonin, the hormone that controls your sleep–wake cycle. 🕯️
Adequate magnesium can help you fall asleep faster and stay asleep longer. 💤

💪 Relaxes Muscles

Magnesium plays a key role in muscle relaxation.
If your muscles are tense, twitchy, or restless at night, magnesium can ease cramps and help your body unwind. 🌸

🌿 Reduces Stress and Anxiety

By supporting your body’s stress-response system, magnesium can help lower cortisol levels.
This helps your mind settle down at night and reduces racing thoughts that keep you awake. 🧘‍♂️✨

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💊 Best Forms of Magnesium for Sleep

Not all magnesium supplements are created equal! Here are the top forms for sleep support:

• 🌙 Magnesium Glycinate – Highly bioavailable, gentle on the stomach, and excellent for deep relaxation. This is the kind that I order

• ⚡ Magnesium Malate – Great for daytime energy, but less calming for nighttime use.

• 💧 Magnesium Citrate – Supports digestion and regularity, though it can have mild to moderate laxative effects.

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🌼 Tips for Taking Magnesium for Better Sleep

🕰️ Take magnesium 30–60 minutes before bedtime for the best effect.
🛁 Pair it with a calming bedtime routine — like reading, stretching, or soaking in a warm bath. 🫖📖
🚫 Avoid taking it with high doses of calcium or zinc right before bed, since they can compete for absorption.

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✨ Bottom line: Magnesium is a simple yet powerful tool to support your body’s natural ability to rest, relax, and restore. When your magnesium levels are balanced, your sleep—and your mornings—feel completely different. 🌅💤

Do You Know the Root Cause Of Your Autoimmune?

Finding the Root Cause of Your Autoimmune

If you truly want to heal from autoimmunity, it helps to start by uncovering the root cause. Once you know what triggered your immune system to go haywire, you can begin to avoid, correct, and support your body back into balance.

Here are some of the most common sources I’ve seen — and experienced myself:

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🥩 Diet

Ask yourself: are you getting enough red meat in your diet? Animal foods contain key nutrients that your immune system needs to function properly.

I also recommend avoiding gluten, seed oils, and any foods that you know don’t sit well with you — common culprits include nuts and corn.

As I always say: listen to your body. If something makes you feel bloated, inflamed, or off, avoid it — even if it’s temporary. Giving your gut a break from irritants can make all the difference and create space for healing.

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💉 Botox

Let’s be honest — Botox is something many of us love. But the truth is, it’s a toxin. There’s really no softer way to say it.

Botox can stimulate the immune system and cause inflammation, which may trigger or worsen conditions like Sjogren’s Syndrome and other autoimmune disorders.

I didn’t want to believe it at first either. But three times in a row, every time I got Botox, my autoimmune symptoms flared up significantly. That was the wake-up call I couldn’t ignore.

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🌿 Mold, Mildew, and Pesticides

Exposure to mold, mildew, or pesticides can make your immune system hypersensitive — especially to fungi and sugars.

This means that even a small amount of sugar can trigger symptoms, because your immune system has learned to overreact.

If you work or live in an environment with regular exposure to pesticides or chemical sprays, this can also weaken your immune resilience over time.

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💊 Medications and Vaccines

Everything we put into our bodies has an effect — sometimes subtle, sometimes major.

Common medications that can interfere with recovery include birth control pills, certain bioidentical hormones, NSAIDs like ibuprofen, and a variety of prescription drugs. These can all alter immune balance and slow down your healing.

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⚖️ Hormones

Hormones are another piece of the autoimmune puzzle. Imbalances such as high prolactin, high estrogen, high insulin, or low DHEA, cortisol, and testosterone can all create an environment where your immune system struggles to self-regulate.

Hormones alone don’t usually cause autoimmunity — but when combined with stress, toxin exposure, or nutrient deficiencies, they can tip the scales in the wrong direction.

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😷 Chronic Infections

Persistent infections can overwork your immune system, causing it to misfire.
Some of the most common stealth infections include:

• Epstein-Barr virus (EBV) — linked to Hashimoto’s, lupus, and MS

• Lyme disease and co-infections (Babesia, Bartonella, etc.)

• Candida overgrowth or fungal infections

• Herpes viruses, CMV, or HHV-6

Even if these infections aren’t active, they can “reactivate” under stress or immune imbalance.

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⚡ Chronic Stress

Emotional or physical stress can be a massive trigger.
Stress raises cortisol and adrenaline, which suppress the immune system short-term — but over time, that suppression flips into immune dysregulation.

This is why many people trace their first autoimmune flare to:

• A death or divorce

• A traumatic event

• Long-term emotional burnout

Learning to regulate your stress response can be as important as changing your diet.

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💉 Heavy Metals and Environmental Toxins

Metals like mercury, lead, cadmium, and aluminum can accumulate in tissues and interfere with immune regulation.
You’re exposed through things like:

• Amalgam fillings

• Contaminated seafood

• Aluminum cookware or deodorants

• Air pollution and industrial chemicals

Detoxing safely (once your body is strong enough) can be a big step toward lowering inflammation.

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The Takeaway

Healing from autoimmunity isn’t about masking symptoms — it’s about finding what’s triggering your body’s response and gently removing those stressors.

Start with awareness. Tune in. Listen to your body. The more you understand what it’s trying to tell you, the closer you’ll be to real, lasting healing.

Welcome to Health By Elle

There was a time when I was very sick — diagnosed with five autoimmune diseases. I had a bleeding throat, eyelids that were stuck to my eyeballs, difficulty swallowing, and pain so severe that some days I couldn’t even get out of bed. Those were dark, frightening days.

Desperate for answers, I went from specialist to specialist, only to hear conflicting opinions and discouraging advice. Some suggested extreme surgeries like implanting tubes into my tear ducts, while others simply prescribed pain medication and told me to go on disability. I felt hopeless as my health continued to spiral and no one seemed to have real solutions.

Then everything changed. I found a Functional Doctor who believed, as I did, that the body has the ability to heal itself when given what it truly needs. Learning how to support my body’s natural healing process was empowering. It wasn’t an overnight transformation, but once I focused on restoring balance and nourishing myself properly, my body began fighting for homeostasis — and I started to heal.

Since then, I’ve had the privilege of helping people from all over the world reclaim their health and hope. That experience became the impetus for creating Health By Elle — a space to share what I’ve learned and to empower others to take back their health naturally.

Below you will find 'introduction' articles to each section. Click on a tab above to see all the articles on that section and be sure to subscribe to be notified of new posts. 

I hope you find inspiration, practical tools, and encouragement here to start your own journey back to wellness. You’re not alone — and healing is possible.

Please Read Disclaimer

Disclaimer:
The information provided on this website is for educational and informational purposes only. It is important that you do your own research and make informed decisions based on your unique health needs. Every body is different, and what works well for one person may not be suitable for another.

I share natural, homeopathic, and holistic wellness practices that have personally supported my health journey, but I am not a medical professional and do not know your individual health history. Nothing on this site should be interpreted as medical advice, diagnosis, or treatment. Always consult with a qualified healthcare provider before making changes to your diet, supplements, or lifestyle practices.

You will continually hear me say, “listen to your body,” as that is giving you clues to what does and doesn’t work for you—and that is what truly matters.

Introduction To Peptides

 

🌿 What Are Peptides — and Why They Help Our Bodies So Much

If you’ve been hearing more and more about peptides lately, you’re not alone. They’re one of the most exciting tools in modern health and healing — yet many people still don’t really understand what they are or why they can make such a difference in how you feel.

So let’s start with the basics.

💧 What Exactly Are Peptides?

Peptides are short chains of amino acids — the same building blocks that make up protein. Think of them as tiny messengers your body uses to communicate between cells.

While proteins are long and complex, peptides are small enough to easily enter cells and tell them what to do — whether that’s healing, regenerating, balancing hormones, or boosting energy.

Your body naturally produces hundreds of peptides every day. They play a role in everything from your metabolism and immune system to your skin, sleep, and even how quickly you age.

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⚡ Why Peptides Help So Much

As we get older, our natural peptide production slows down. That’s one reason energy drops, skin loses elasticity, sleep becomes lighter, and recovery takes longer.

By using specific peptides, you can remind your body of what it used to know how to do. Peptides don’t force or override your system — they gently nudge it back into balance.

Each peptide has its own “assignment” in the body. Here are just a few examples:

• ✨ Anti-aging and beauty:
  Peptides support DNA repair, collagen production, and youthful skin.

• 🔥 Energy and weight balance:
  Peptides can improve metabolism and help your body burn fuel more efficiently.

• 🧠 Brain and sleep support:
  Some peptides promote deep, restful sleep while others enhances focus and clarity.

• 💪 Healing and repair:
  Helps your gut, joints, and tissues recover faster.

• 🛡️ Immune support:
  Strengthens your immune system and reduces inflammation.

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🌸 Why They Feel So Transformative

Peptides can help you wake up feeling rested, have more steady energy, and age gracefully from the inside out.
They work with your body, not against it — helping restore natural balance at the cellular level.

For many women, especially those who’ve struggled with fatigue, inflammation, or autoimmune issues, peptides can feel like turning the lights back on inside your body.

And when you feel better, you show up better — for your family, your calling, and your life.

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💖 A Final Thought

I always remind women: your body was designed to heal. Sometimes it just needs the right support and a little reminder of how. Peptides can be one of those gentle, powerful reminders that help you feel like yourself again — vibrant, strong, and full of life.

🌼 I will be doing individual deep-dive blogs into specific peptides, so let me know if there’s one you’d like me to cover!

If you order from Simple Peptide this code will give each of us $20 off https://simplepeptide.com?wlr_ref=REF-MXY-PUL 

Food Is So Important - To Nourish Your Body and So Much More: Introduction

 

Why Food Is So Important to Your Weight

When it comes to your weight, food truly is everything — not just how much you eat, but what you eat. Most of us have been taught to count calories or follow outdated charts like the food pyramid, but the truth is, that pyramid is upside down.

Our bodies are designed to thrive on nutrient-dense foods — proteins, healthy fats, and whole, natural carbohydrates — not the processed, sugar-heavy options that dominate most diets today. When you focus only on “eating less,” you can end up starving your body of the nutrients it desperately needs, leaving you tired, irritable, and always hungry.

And if you think eating only vegetables is the answer, think again! While vegetables are wonderful for fiber, antioxidants, and overall health, they don’t provide all the essential vitamins, minerals, amino acids, and healthy fats your body needs to function properly. Without enough protein and fat, your blood sugar swings, your metabolism slows, and your cravings go through the roof — making it harder to maintain a healthy weight.

The key is learning how to eat foods that nourish your body and keep you satisfied. You can absolutely enjoy real food and still feel full, energized, and in control of your weight. Over the next few posts, I’ll be introducing you to powerful ways to take charge of your health through a balanced, whole-food diet that supports your metabolism and hormones — and yes, helps you feel full and satisfied.

For those of you who want to go even deeper, I’ll also be sharing how certain peptides can support your journey. They can help with fat loss, energy, and even better sleep — when used safely and strategically alongside a healthy diet.  

Subscribe so you don’t miss any upcoming articles — My motto is to always listen to your body but, I’ll be sharing simple, practical steps to help you eat in a way that supports your body, your energy, and your long-term health.

Why Is Sleep SO Important? Introduction

If you’ve been struggling with sleep for a while, start here.

The tips below are your foundation — simple, powerful habits that make all the difference. I’ll be sharing deeper solutions soon, but it’s important to master these basics first.

🧠 1. Brain & Nervous System Repair

• During deep sleep, your brain flushes out toxins (including beta-amyloid, linked to Alzheimer’s).

• REM sleep strengthens memory, learning, and creativity.

• It also helps regulate mood, reducing anxiety and emotional reactivity.

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💪 2. Cellular Healing & Tissue Repair

• Growth hormone and other repair signals peak during sleep, helping your body repair muscles, skin, joints, and connective tissue.

• Peptides like Epitalon and GHK-Cu work best when your body gets proper restorative sleep.

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❤️ 3. Hormone Balance

Sleep keeps hormones like cortisol, insulin, thyroid, estrogen, testosterone, and leptin in balance.

• Poor sleep raises cortisol and blood sugar, causing stress, cravings, and inflammation.

• Good sleep helps regulate metabolism, weight, and appetite.

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🦠 4. Immune Strength

• During deep sleep, your body produces cytokines and immune cells that fight infection and repair inflammation.

• That’s why people who don’t sleep well often get sick more easily or take longer to heal.

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💫 5. Mitochondrial & Cellular Energy

• Mitochondria “recharge” while you sleep, improving energy, focus, and longevity.

• Peptides like NAD+ and SS-31 support this process — but only work optimally when you get consistent, quality sleep.

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🌿 6. Detox & Drainage

• Sleep activates the glymphatic system, your brain’s detox network that clears waste products.

• It’s like your brain’s nightly deep-cleaning cycle.

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🌸 7. Beauty & Anti-Aging

• Sleep helps regulate collagen synthesis, skin hydration, and cell turnover.

• Poor sleep = dull skin, puffiness, and faster aging.

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In short:

💤 Sleep is not optional — it’s your body’s nightly “healing and rejuvenation program.”

In the various stages of sleep, your body heals:

🕯️ Stage 1 – Light Sleep (Transition Phase)

What happens:

• This is the stage between wakefulness and sleep.

• Heart rate and breathing start to slow.

• Muscles relax, body temperature drops slightly.

• Brain waves move from alert (beta) to calm (alpha/theta).

Why it matters:

• Helps your body “switch off” and ease into deeper stages.

• Too much light exposure, noise, or stress can prevent you from moving beyond this stage.

To optimize:
✅ Avoid screens 1 hour before bed (blue light blocks melatonin).
✅ Try gentle magnesium (like glycinate), glycine, or L-theanine if your mind races.
✅ Keep lights dim and cool your bedroom (around 65–68°F).

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🌿 Stage 2 – Light/Stable Sleep (Preparation Stage)

What happens:

• Heart rate, breathing, and body temperature continue to drop.

• Brain activity slows but includes short bursts called sleep spindles (important for memory and learning).

• Makes up about 50% of total sleep.

Why it matters:

• Your body starts internal housekeeping — balancing hormones, blood sugar, and calming the nervous system.

 To optimize:

✅ Avoid caffeine after 12 PM.
✅ Keep a consistent bedtime/wake time.
✅ Don’t eat heavy meals within 3 hours of bed — digestion interferes with deep rest.

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💪 Stage 3 – Deep Sleep (Slow-Wave or Delta Sleep)

What happens:

• Blood pressure and breathing are at their lowest.

• Growth hormone surges → cell repair, tissue rebuilding, and immune system restoration.

• Brain waves are slow (delta), meaning complete physical restoration.

• This is when peptides like Epitalon, Thymosin Alpha-1, and GHK-Cu do their best work.

Why it matters:

• Boosts immunity, detox, anti-aging, and muscle recovery.

• Lack of deep sleep leads to fatigue, poor healing, and low resilience.

To optimize:
✅ Avoid alcohol — it kills deep sleep.
✅ Keep your room dark, silent, and cool.
✅ Try grounding (barefoot on earth during the day) — it helps regulate circadian rhythm.
✅ Gentle exercise or stretching during the day can improve deep sleep quality.

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🌙 Stage 4 – REM Sleep (Dream Stage)

What happens:

• Brain becomes highly active — this is when memory consolidation, learning, and emotional processing occur.

• Muscles are paralyzed (so you don’t act out dreams).

• Body temp and heart rate rise slightly.

Why it matters:

• Emotional balance, focus, and creativity are restored here.

• REM sleep usually happens more in the second half of the night — so cutting your sleep short hits this stage hardest.

To optimize:
✅ Keep a regular wake-up time — even on weekends.
✅ Manage stress before bed (prayer, journaling, calming breathwork).
✅ Avoid late-night sugar — glucose spikes can disrupt REM.

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🌞 Bonus: How to Support All Stages Naturally

• Morning sunlight: Reset your circadian rhythm and support melatonin production at night.

• No blue light at night: Try amber glasses or night mode on devices.

• Steady blood sugar: A small protein/fat snack before bed (like almond butter) helps if you wake up around 2–3 AM.

Autoimmune Introduction

🌿 Autoimmune Healing — Finding the Root Cause

There are a lot of ways to mask your symptoms — prescription drugs, temporary fixes, and endless “management” plans. But I want to help you dig deeper.

The real question is: what is causing your autoimmune condition?
For many people, the root may be mold or mildew exposure, vaccines, pesticides, or even diet. Once you uncover the root cause, healing becomes possible.

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🦋 Why Gut Health Matters Most 

You might wonder how the same approach could help so many different autoimmune diseases. The answer is simple: every disease begins in the gut.

When you heal your gut, you begin to restore your body’s balance. You might still need specific tweaks — because no two of us are exactly alike — but healing your gut is always the foundation. From there, your body knows how to do the rest.

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💛 My Story — and Why I Believe You Can Heal

If you’ve read my About Me page, you know that I was once very sick. Doctors told me I’d always be that way. But I didn’t accept that — and you shouldn’t either.

I healed from four autoimmune diseases (I am currently working on my fifth which is thyroid) and have now helped people all over the world do the same. I’m living proof that your body can heal when you give it the right support.

So, take heart. You can heal too. Do not give up. I’m here to guide you, give you hope, and share everything I’ve learned along the way.

Reconstituting Peptides

Reconstituting Peptides Can Sound Overwhelming… But It’s Really Simple Once You Know How






Some peptides are topical but some are subcutaneous. If you’re new to peptides, the idea of “reconstituting” them might sound intimidating — but don’t worry! It’s actually a very simple process once you’ve done it once or twice. You only need four things:

1. The peptide you want to reconstitute

2. BAC water (bacteriostatic water) – used to mix with the peptide

3. Needles – to draw up the BAC water and inject it into the peptide vial

4. Alcohol wipes – for keeping everything clean and sterile

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Step-by-Step: How to Reconstitute Your Peptide

Step 1: Let your vials reach room temperature.
This prevents condensation inside the vial. Gently tap the peptide vial to bring all the powder to the bottom before opening.

Step 2: Clean everything.
Use your disinfectant wipes to clean the tops of both the peptide vial and the BAC water vial.

Step 3: Draw up the BAC water.
Insert your needle into the BAC water vial and draw up the amount you need (you can use this peptide reconstitution calculator to get the exact amount).

Step 4: Add the BAC water to the peptide.
Slowly insert the needle into the peptide vial and gently dispense the BAC water along the inside of the vial — not directly onto the powder.

Step 5: Mix gently.
Do not shake the vial. Instead, roll it slowly between your fingers help the powder dissolve evenly. It will also continue to dissolve when it is stored in the fridge.

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Storing Your Reconstituted Peptide

Store your peptide in the refrigerator to keep it stable and potent. I like to keep mine in a small medical storage case — it keeps everything organized and easy to find.

If you order from Simple Peptide this code will give each of us $20 off https://simplepeptide.com?wlr_ref=REF-MXY-PUL