On Monday, I turned 37.
I took the day off social media to be fully present, to savor the quiet moments, soak up the joy, and simply be with the people close to me and myself.
Today, I'm back: heart full, a little older, a lot more grounded.
I’m grateful for the growth, the lessons that came easily, and the ones that didn’t.
For my body for being so resilient and patient while I relearn how to listen to it better.
For the work that fuels me and the people it connects me with.
For the privilege of living a life aligned with my values, even when it’s messy.
As has become tradition, I also baked a new blood sugar-friendly cake recipe from
to celebrate — this time, carrot cake. And oh wow… this one might just be the new favorite.
So in the spirit of reflection, here are 37 little lessons I’ve picked up along the way…
Replace "I have to" with "I get to" and see how your reality shifts.
People can only meet you where they’ve met themselves.
Say "yes" before you're ready. You'll figure it out along the way, because if you wait to feel ready, you'll be waiting a long time.
Food is not just fuel. Food is information, connection, culture, memories, and healing.
What you do daily matters more than what you do occasionally.
No one can make you feel anything. The only person responsible for how you feel is YOU.
Your body is always communicating with you. It whispers, before it screams, so tune in.
Your nervous system will always try to keep you safe by keeping you comfortable.
It's you vs. you. Your story is unique. Your circumstances are unique. Your biology is unique.
Motherhood is the greatest mirror and the greatest teacher.
It’s okay to grow, even when it makes others uncomfortable.
There's no one coming to save you. You are your own saviour.
Hormones don’t betray you. They reflect the environment you’re living in.
Healing isn’t linear, and that’s okay.
Always seek out glimmers. These small pockets of joy, the "little" moments, are actually the big ones. And they are everywhere if you take the time to notice.
You’re allowed to change your mind.
Lean into seasonality. Whether it’s eating seasonally, honoring the seasons of life, or embracing the natural rhythms of your cycle, we’re meant to live in seasons.
Growth often feels like discomfort before it feels like peace.
Your cycle is a source of power, not a problem to fix.
Connection heals. We're not meant to live in isolation.
There is no gold medal for burnout.
You don't need to earn rest. You are allowed to. You are allowed to put yourself at the top of your priority list.
Play is not just for kids.
Learning how to place boundaries is essential for your health.
Every “no” is a “yes” to something else. Choose wisely.
Joy is a nutrient.
Symptoms are messengers, not enemies. They're here to point you to where you need to dig deeper.
Blood sugar balance is not just for a number on a lab test. It's the foundation of your mood, energy, hormones, and overall health.
Be kind to yourself and learn how to fully love yourself.
Celebrate often. Not just birthdays. Celebrate progress, healing, your morning walk, your bedtime, and your boundaries. You’re doing better than you think.
You are not behind. There is no fixed timeline.
It's never too early or too late to start something or start over. Just start.
Health is not an expense. Health is an investment. In your energy, your freedom, and your future.
Stop looking for the quick fix, the magic formula, the miracle supplement. There isn’t one. What took years to manifest won’t disappear overnight.
Feeding your kids real food and talking to them about food is one of the most powerful legacies you can leave them.
Slow down and trust your timing.
Life happens FOR you, not to you. (This is probably my favorite quote.)
And now, something for you…
As a thank you for being here, and because I believe in celebrating with intention, I put together a few surprises just for you, my community. Because you’ve made this space what it is, and I’m so grateful.
🎉 A Women’s Biohacking Retreat in Portugal
This isn’t your typical wellness retreat. It’s a full-body, full-heart reset rooted in female biology, ancestral wisdom, and modern science, hosted by
and Natalia Myszkowska.Whether you’re moving through burnout, feeling stuck in a loop, or simply craving a meaningful pause, this space is for you.
You’ll learn how to:
→ Align your cycle with how you eat, move, and rest
→ Support your body with targeted nutrition, supplements, and detox rituals
→ Tap into feminine embodiment practices, breathwork, and cold therapy
→ Set clear goals, rewire limiting beliefs, and build emotional resilience
→ Be nourished by the land, by community, by real food, and by stillness
When: Nov 26–30, 2025
Where: Casa Na Ferraria, a serene haven just outside Lisbon
(The retreat itself is worth every penny, but the setting takes it to a whole new level.)
→ Use code KARINA for 5% off when booking
→ Learn more: A Women's Biohacking Retreat
Maybe this is your sign to say yes before you feel ready.
You’ll figure it out along the way. I promise.
Affiliate note: I only share offerings I genuinely love and believe in. If you book through my link, I may earn a small commission at no extra cost to you. Thank you for supporting my work in this way.
🎉 The Blood Sugar Method
If you're looking for a doable first step to eating better, feeling better, and making lasting change, I’ve got something special for you!
It’s called The Blood Sugar Method, and it’s a powerful combo of a self-paced course and supportive membership that helps you make real food and lifestyle changes stick.
I love how approachable and evidence-based it is. You get step-by-step guidance and support from a growing, like-minded community, and it’s priced way below what you’d normally pay for this level of support.
👉 Here’s the link to check it out — feel free to ask me questions if you’re curious!
Affiliate note: This is a program I personally trust and recommend. If you sign up using my link, I may receive a small commission, which helps support the free content I share here. I'm truly grateful for your support.
🎉 10% Off Initial 1:1 Sessions with Me
For the month of June only, enjoy 10% off my Initial Package: a series of sessions designed to help you understand what your body truly needs, connect the dots behind your symptoms, and start building a personalized path toward more energy, better mood, and hormone harmony.
This package includes:
✓ A one-hour deep-dive intake session to explore your history, health goals, and current symptoms
✓ A one-hour nutrition counseling session with personalized nutrition and lifestyle recommendations tailored to you
✓ A follow-up session to track your progress and adjust your plan as needed
✓ Support via email between sessions
Whether you’re dealing with mood swings, fatigue, irregular cycles, burnout, or gut issues, this is where we shift from confusion to clarity.
→ Use code BIRTHDAY when booking your complimentary Discovery Call here.
→ Valid through June 30
→ Book or learn more here: backtowholesome.com
Maybe this is your sign to stop putting it off and finally give your body the care it’s been asking for.
In case you missed my previous Wholesome Wednesday article:
The Hormone Disruptors No One Talks About
We talk a lot about how food affects hormones, and for good reason. What you eat shapes the way your hormones behave.
Thank you! ✨
A heartfelt thank you to everyone who reads, shares, and supports my work here on Substack. Whether you’ve been here for a while or just landed in this space, I'm so glad you're here. 💛
✨ P.S.
If something I’ve shared resonates with you, I’d be so grateful if you forwarded it to a friend or hit the 💛 Recommend or ♻️ Restack button. It’s a simple way to help more people discover this space and feel supported in their own wellness journey.
💌 If you or someone you know is navigating hormonal, metabolic, or blood sugar-related challenges, or simply wants to feel more at home in their body, you can always book a free discovery call with me to learn more about working together 1:1.
Thanks again for being here.
Stay wholesome,
Karina, CFNC
So many beautiful insights! I’m working on a draft with 38 bits of wisdom as I just celebrated my 38th birthday recently 😂 great minds :) Happy belated birthday to you!
Happy Happy Birthday! I loved reading more about what you have learned; I think the pieces on joy are so valuable. It is amazing the perspective shift that noticing your surroundings and expressing gratitude can have on your life.