Turn on HBO Max and watch Billy Joel: And So It Goes as soon as possible. I love a good documentary, but this one? The film’s soundtrack isn’t just a backdrop, it’s this emotional backbone, and I felt some feelings. Plus, Bruce Springsteen makes a few cameos (fellow Jersey girls please stand up).

When River of Dreams comes through the speakers, I’m back on the bus ride home in 1994. Our bus driver would let the entire cassette play in a loop. Sometimes I’d hear All About Soul twice before my stop. There’s this out-of-body moment, when he belts out “The woman’s got soul” that I felt in every fiber of my being since I was 13. Even with 8th graders throwing backpacks and arguing behind me, I was locked in.

Only a year earlier, a very important person in my life was headed to a Billy Joel concert. Grammy was nothing if not thorough. Impeccable with her word and impeccably dressed. Every piece of jewelry organized and labeled in her dressing room. When Grammy made plans, she showed up early and prepared. The Billy Joel concert would be no different.

A few weeks before the show, I strapped into her Toyota and found out she’d made a Billy Joel mixtape. That day I learned the words to ”The Longest Time” and “Big Shot.” I forgot to ask which song was her favorite, but I bet the doo-wop harmonies on An Innocent Man reminded her of the music she grew up with. As a kid, I just knew his music made me feel good. Still does.

Cut to college and I was that “Catholic girl who starts much too late” every time Only the Good Die Young came on. The label, while true, still makes us laugh. Even as I came into my own, I embraced the lyric. Not because it still defined me, but because it was part of my story, and what started as a label became a rite of passage.

These days, I write in salon every Wednesday. Most of it never gets published, but it lives in the white space of everything I do share. Looking at Billy Joel’s vast catalog, and knowing he made four albums before the critically acclaimed The Stranger, reminds me that we’re meant to create more than we consume. A wild thought as we stare into the abyss of the infinite scroll. Being prolific is part of the process. Finding and cultivating your voice isn’t something that appears at your doorstep.

After I watched the film, I checked the archives and Billy Joel played Madison Square Garden six times in ‘93. I’m sure Grammy was at one of those shows. In November 2018, exactly 25 years later, I saw Billy at the Garden. It felt like a full circle moment. I wish she had been with me. In many ways, she always is.

Billy Joel: And So It Goes is a rush of core memories and the encore I needed. After the movie, I recommend turning off all the lights, getting under a weighted blanket, and blasting River of Dreams. Extra credit for playing the air piano.

“Are we even in New York right now?” the woman beside me asks, gesturing toward the canopy of branches overhead.

If you haven’t been, Ladurée Soho is one of the city’s most beautiful spots for outdoor dining. A summer brunch imperative. Spacious yet intimate. Lush and tucked away from the street noise.

It feels like uncovering a secret. You step through the front café—eyes scanning the rainbow of pastries—into a middle room with blue velvet banquettes, then a spacious dining area, and finally, the hush of the garden. Sea foam green chairs with cozy cushions surround cool white marble tabletops, tucked among flowering trees and quiet corners.

I first brought Jason to Ladurée before the weather warmed up. We had the Omelette Ladurée and the Club Salad. There’s a palpable difference when eggs are cooked as nature intended: in butter. I’m not saying it’s a religious experience, but some things are meant to be—like peanut butter and jelly, or eggs and butter. The classic French omelette arrived perfectly buttery and light, folded around a satisfying melt of Emmental Swiss cheese, mushrooms, tomato, and turkey.

We zeroed in on the Club Salad the moment we saw Gem lettuce on the menu—basically code for “we take salads seriously.” This one delivered: buttery Gem leaves, roasted chicken, hard-boiled eggs, and crispy bacon—the brunch equivalent of a love language.

To top it off, we had the Poema sparkling Spanish Cava. If you pour me a perfectly dry sparkling wine, you’re making the kind of impression I’ll remember. I made sure to snap a photo of the label.

And last month, I made it back before the cherry blossoms disappeared. The season is elusive— like spring in New York. But cherry blossom season kicks off the kind of al fresco memories that get you through winter. Sitting in the garden, sakura branches swayed above me. A breeze moved through as I sipped fresh mint tea and tried the new seasonal macarons. The hazelnut was my favorite—milk chocolate with hazelnut cream. A clear standout. Next time, I’ll pair it with coffee.

I love the uncomplicated pleasure of the macaron, a naturally gluten-free dessert. A pastry that’s more accessible than most, allowing gluten-free diners to enjoy it alongside fellow dessert lovers. No notes. Dessert A-list material. That said, quick tip: As I was conducting important dessert research, I discovered some knock-off macarons made with wheat flour. So, if you're buying macarons outside a French bakery, double-check those ingredients to make sure wheat flour hasn’t made a surprise appearance.

Equally important, there’s a difference between a macaron (one “o,” rhymes with “grown”) and macaroon (two “o”s, rhymes with “balloon”). The macaron, pictured here, is a delicate confection made from almond flour, sugar, and egg whites, with a layer of ganache or meringue sandwiched in between. Legend has it that Catherine de' Medici’s pastry chef brought the early version from Italy to France, where it became the sweet icon it is today. (The Italian part of my heritage legally requires I mention this whenever possible).

If you’re looking for outdoor dining this summer, book a table at Ladurée Soho’s outdoor garden. Reservations open 30 days in advance on Resy. I look forward to bringing friends back and watching for any new gluten-free dishes.

And if you spot the pistachio macaron? Get it. It’s my year-round favorite.

As I stepped into the garden that day, my whole body exhaled. Maybe it’s the power of nature, the absence of car horns, or the anticipation of dessert. Either way, it felt like a dose of vacation.

See you at brunch,

Nicole

On Sunday, I baked a quiche, poured champagne, and watched the Eagles inch closer to the Super Bowl. The good vibes were a perfect pairing for one of my favorite rituals: brunch.

Grab a Coupe Glass and Settle In

Brunch is the Sunday football of breakfast. It’s an event where you decompress from the week and indulge. There’s a dangerous amount of butter and enough salt to embalm you. I confess, I might start my day with a protein shake so I can fully lean into brunch at its rightful hour: between noon and 2 p.m. (Eggs before noon? That’s just breakfast).

Breaking Brioche Together

Years ago, I sat down for my first NYC brunch at a long table South of Houston. It was early days in my industry, and any leftover work stress melted away as we sipped mimosas and swapped social handles. Several courses and life stories later, we shopped our way down the street for "one more drink." That day launched friendships that have carried us through career highs and lows, cross-country moves, and countless brunches around the city.

I quickly realized brunch was more than just eggs and alcohol. It’s community—a space for deeper conversations—the kind that celebrate your wins and support you through losses. Happy hour can be filled with networking and obligations, but brunch is reserved for people you just like—without the worry of work or agendas. It’s a time to slow down and enjoy that egg over easy with the ones who make you feel seen.

A Toast to History

Curious about its origins, I explored the history of brunch. In 1895, British writer Guy Beringer introduced the term, envisioning it as a late Sunday meal to "sweep away the worries and cobwebs of the week.” Brunch gained popularity in America in the decades that followed, boosted by the 1938 Fair Labor Standards Act. The new five-day workweek gave many people Sundays off, creating an opportunity to relax and connect.

In the 1930s, brunch became a symbol of independence for women, formerly denied the right to dine out alone. NPR notes that "the ties between daytime dining out and women's liberation" grew stronger as brunch gained popularity in America. By 1939, The New York Times declared Sunday a “two-meal day.” Instead of juggling three meals on Sundays, brunch reduced the workload to two—or just one, if you dined out—a socially supported break for women.

Different Menus, Same Good Vibes

Before avocado toast and bottomless mimosas, the Fifth Avenue Hotel served "sauerkraut juice" and "chicken liver omelets" at its Sunday Strollers Brunch. The menus have changed, but the emotional benefits of dining together remain. Planning a group brunch can be a project, but once you’re there, it acts like a "third place"—a place outside your home or office where everyone can exhale. A space that prioritizes leisure and community building, beyond the stare of a judgmental basket of laundry or blinking laptop.

The Biological Benefit of Shared Meals

Shared meals have nurtured the social fabric of communities for centuries—from hunter-gatherers eating around the fire to British afternoon tea and Italian Sunday dinners. We’re biologically designed to benefit from eating together. When we share food, our brains release oxytocin, the feel-good hormone, which chemically increases our well-being. These benefits aren’t exclusive to brunch, but there’s something about daytime dining that feels like you’re getting more juice for the squeeze.

Bring People Together for Brunch

If you’re inspired to make brunch a part of your community, here are a few ideas on how you can get started:

• Start a Monthly Brunch: Whether it’s with close friends or acquaintances, start a monthly brunch group. Choose a new spot each time to explore the local brunch scene, or take turns hosting at home.

• Host a Brunch for a Cause: Combine brunch with giving back. Organize a potluck brunch where the entry fee is a donation to a local food bank, or invite a speaker from a community organization to share their work. You’ll bond with your neighbors, while contributing to the community.

• Explore Hidden Gems: Make an effort to brunch at places you wouldn’t usually consider. Look for smaller, independent cafés, family-run spots, or off-the-beaten-path restaurants. Supporting local entrepreneurs is always a strong move.

• Welcome New People: Open up your invitation to new faces. Rally an informal host committee and have each person bring one or two new people.

Brunch Goals

One of my intentions for the new year is to brunch more. Some days, that could mean grabbing a table at Dante's in the West Village, other days, it could mean baking a quiche and hosting at home. Either way, there will be bubbles.

As we all try to reclaim free time from work that spills into the weekend and endless to-do lists, I think of my Italian cousin’s response when I said I’d be working through dinner: "You still need to eat!" (Well played, cousin).

Chronic illness and running a business have taken up a lot of space, but here’s to finding our way back to the table. It’s easy to underestimate this weekend ritual, but brunch brings us together—and we are stronger together. Now, let’s eat!

They knew I was joking, right?

Sarcasm doesn’t always translate over text. Ugh. Into bed. Did I lock the door? Better check. Yes, locked. Back under the covers. God bless my weighted blanket. Eyes closed. Did I send that email? I’ll look. Please let this meeting go well! Phone’s open, might as well scroll Insta. Oh, Gisele’s new book. Putting the phone down. How tall is Gisele? Quick search. 5’11! Time to sleep. What if this meeting tanks? Toss, turn. How is it 3am?!

End scene.

Meanwhile, "good sleeper" propaganda is splashed across our screens, like Kate Winslet’s character in The Holiday. A soft light streams through the windows. Her eyes blink open. She stretches and smiles with the smugness of a person who slept well last night.

For years, I could only dream of falling asleep before midnight.

In this fantasy, I wake up refreshed and easily maneuver through the morning. I’m unbothered by red lights or a long wait at the elevator. I’ve got time on my side. I glide into meetings with the grace of a Bridgerton at a garden party. High on the public service of being all “after you” and “oh, please, go ahead.” I start remembering what it feels like to be creative. I see solutions everywhere.

How do I access this dreamscape? As I lamented over my laptop, I wondered… What if I approached this like a client project?

Now I have my attention.

First, I would need to identify the obstacles preventing me from sleeping and establish a new (and improved!) sleep routine. Insomnia had become a real problem, hindering my progress in healing from Long COVID, so it was time to "go to the mattresses" (literally).

What I’m about to share comes from years of trial and error, medical evaluations, blood work, cortisol saliva tests, and gut health assessments. After years of navigating Long Covid, I had a litany of test results to work with.

I tried dozens of products, supplements, and a couple of prescriptions before I found the right combination for sleep, gut health, and hormone balance (gut and hormone health impact sleep). This is based on my personal experience and is not intended as medical advice.

Settle in, dear reader, as I show you my notes.

Understanding Magnesium Deficiency and Choosing The Right Supplements

• Minerals: Alkamind acid-reducing minerals to prevent night-time reflux.

• Magnesium: Flewd vitamin salt baths and Seven Minerals Magnesium Lotion for transdermal magnesium and balancing hormones.

Tests revealed that, like many people, I was magnesium deficient. After experimenting, I discovered that transdermal magnesium (i.e., baths and lotions) works best for me. I found these products to be the most effective.

Managing Acid Reflux at Night

Acid reflux at night is the worst. You can’t lie down. It’s a whole thing. Alkamind’s Get Off Your Acid contains Vitamin C, Calcium, Magnesium, Sodium, and Potassium, which work together to soothe my system and eliminate acid reflux. I mix the powder with water and drink it before bed (I like the Lemon or Strawberry flavor). Plus, if I’ve had wine with dinner, it helps balance acidity and replenish minerals. I bring extra on trips with friends because someone always needs it.

Magnesium Bath

I take a Flewd bath at least once a week to absorb magnesium and hormone-balancing vitamins. My favorite is Flewd’s “Smash The Sads” pack (I love these so much that I’ve gifted them to friends).

To complete the fantasy of being in my own Nancy Meyers film, I press play on the Something’s Gotta Give soundtrack and sink into the warm water. If you’ve done acupuncture, you’ll appreciate this—there’s that moment when you can feel your body get back into balance—like the excess cortisol has drained and now you’re more even. That’s how Flewd makes me feel.

Magnesium Lotion

My nutritionist recommended applying magnesium lotion to the soles of my feet for best absorption. If I’m traveling or don’t get to take a bath, I use Seven Minerals Magnesium Cocoa Butter Cream before bed (after you apply it, put socks on to help it soak in and avoid getting lotion everywhere). My friend also found it to be a game-changer for restless leg syndrome.

A Note on Melatonin: Melatonin pills are a popular sleep aid, but my nutritionist advised me not to take it too often. She explained that melatonin is a hormone that can affect women’s hormones.

Balancing Cortisol & Caffeine

• Matcha for Cortisol Balance: The L-theanine in matcha is known to help reduce the effects of stress.

• Caffeine Cut-off Times: Is your dinner or dessert preventing you from falling asleep? Keep a food log and set cut-off times that work for you (i.e., avoid coffee after lunch and limit/avoid dark chocolate before bed).

• Walking and Hormones: A 20-30 minute walk can support stress relief and hormone balance for better sleep.

If I only had a magnesium deficiency, this would have been the end of the story, but Long COVID impacted several systems of my body that affect sleep. I would need to get to the root of anything chronic, so my doctor sent me a hormone test to check my cortisol levels.

The results came back gnarly.

My cortisol spiked when it should be coming down for sleep—they call this feeling “wired and tired.” I tried various treatments, including prescription HRT and ashwagandha supplements. However, these didn’t help me sleep—ashwagandha even acted as a stimulant (a reminder that everyone has unique chemistry). After a year of trial and error with little progress, I decided to reset.

Matcha for Cortisol Balance

A turning point came when a nutritionist suggested replacing one of my supplements with matcha. It was the right fit. The L-theanine in matcha makes me feel relaxed but focused. It’s a calm energy source that supports sleep. Along with the hormone-balancing Flewd baths I mentioned earlier (which also contain serotonin-boosting vitamins), I started healing underlying conditions.

Caffeine Cut-off Times

Tracking my daily habits and keeping a food log made it clear that caffeine consumption was a big factor. I found that avoiding dark chocolate too close to bedtime also helped. Later, a blood test revealed I have the “caffeine sensitivity” gene, meaning it can take up to 10-12 hours for my body to metabolize a single cup of coffee. Adjusting my caffeine timing made a big difference in my ability to fall asleep before midnight.

Walking for Hormone Balance

In addition to limiting caffeine, walking became part of my hormone-balancing plan. A 20-30 minute walk seems to be the sweet spot. My hormone specialist advised against over-exercising and recommended I stay under 8,000 steps a day.

The Gut Health of Good Sleep

• Gut-Brain Connection: Negative thought loops may be linked to gut health. Probiotics like Dr. Ruscio’s Triple Probiotic can help reduce brain over-activation and improve sleep.

• Gut Testing: Gut-health tests like the G.I. Map can help you better understand your microbiome and its impact on sleep.

Intrusive thoughts. Let’s talk about it.

My sleep routine was going in the right direction, but periodically, late-night anxiety would take over. Some nights, I would lie down, and my mind would start racing. Since I had completed the G.I. Map (a humbling but helpful gut-health test you can do at home), I was aware of the gut-brain connection and turned to my favorite gut-health doctor for answers.

On his podcast, Dr. Ruscio explains “gut-induced neuroinflammation” and why centers of the brain are over-active:

“There seems to be a theme with depression where centers in the brain are over-active. This correlates with part of the depressive experience, which is ruminate behavior, you keep thinking about negative things in a loop in your mind. This is one of the ways probiotics have a positive effect. They correct the over-activation of the brain. Research shows that probiotics can reduce this over-activation.”

Ah-ha!

Amid COVID chaos, I had stopped taking probiotics. Years prior, I would do cycles of probiotics, so I knew what I needed. Within days of taking strong probiotics again, the mental noise started to fade. Dr. Ruscio’s Triple Probiotic is one of the most effective I’ve found. It’s all three strains together, so I don’t have to buy multiple bottles of different probiotics. I only wish I had found it sooner. It's worth every penny.

To Feel Better at Night, I Had to Feel Better During the Day

• Core Practice: To rest better at night, prioritize what energizes you and supports your emotional health, like writing or engaging in creative activities.

For years, I tried to supplement my way around insomnia. I tried every sleep-vitamin-drink-gummie I could find but was missing a key point. I needed to do more of what energizes me—during the day.

Supplements help me sleep, but no amount of magnesium can replace a sense of purpose, fulfillment, and doing things that make me happy. I think of this as my Core Practice. What is so core to who you are that you need it in your life? Art? Travel? Entrepreneurship?

I need to write on a regular beat. David Mamet said, “I always thought that being a writer is a lot like being a beaver. Their teeth itch, and that’s why they cut down trees.”

What gives you energy? What makes you feel the most connected to yourself? Once I figured this out, I set a recurring appointment with myself.

Downshifting, Huffing Lavender in Bed, and Pink Sand

• Downshifting: Those moments before bedtime and how you decompress from the day. How do you downshift to prepare for sleep?

• Bedtime Rituals: Lavender essential oil, visualization exercises, a white noise machine, and a weighted blanket are helpful tools.

• Best-Case Scenario Visualization: Shift focus from anxiety to imagining a positive scenario to interrupt negative spirals.

After I dialed in my supplement stack and started writing again, I needed to downshift at the end of the day. Sometimes, I stack 5 minutes of breathwork with 10 minutes of reading (fiction!), which eases me into resting mode. On other days, I might need more time to downshift or release excess cortisol, so I stand on the waver for 15 minutes, likely while watching Friends or Seinfeld, and then get into bed. Downshifting is unique to you and something to experiment with.

After I turn on the sound machine, I shake a few drops of lavender essential oil into my hand, rub my palms together like a masseuse, cup my hands over my face, and take several deep breaths.

Next, I slip under my weighted blanket and do nadi shodhana pranayama, breathwork on alternate sides of the nose. Here’s my quick how-to video.

Now, for the pièce de résistance!

When I’m ready to close my eyes, I visualize a place I love—one of my favorite beaches—the pink sand beach in Bermuda at The Hamilton Princess Hotel & Beach Club. I’m back in my beach chair, warm sand beneath my toes, sun on my legs, and feeling the type of peace that puts your whole body at ease. Usually, this visual seals the deal, and I drift to sleep.

If it’s been a rough day and I feel myself starting to stress, I use a technique that helps me shift focus. Instead of dwelling on the worst, I ask myself, "What's the best-case scenario I could imagine? If I had a magic wand, what’s my ideal scenario?" My brain offers a positive visual, which interrupts the anxiety. It’s like a palate cleanser for my mind, and I can usually “go back to the beach” and fall asleep.

The turning point was realizing that worry was ruining my sleep. If I let my thoughts spiral, I’d fall down a rabbit hole of worry. Now I try pause and picture the pink sand when an anxious thought pops up. Anxiety is predictable, and loves to play the hits. I laugh when I catch myself re-patterning. I remind myself, “Let’s go back to your beach chair. You deserve peace, rest, and good sleep.”

What image makes you feel happy and peaceful? Can you go there in your mind? Can you close your eyes and see it and feel it?

What I Would Do If I Were Starting Over Today

Let’s land this plane. I’ve got a matcha latte to make :)

Here’s what I would do:

1. Magnesium + Menu: Cut off caffeine by lunchtime, limit dark chocolate after dinner, apply magnesium lotion for good sleep, and take acid-reducing minerals to prevent reflux.

2. Salt baths + walks: Take regular salt baths and walk most days to balance the hormones that impact sleep.

3. Probiotics: If intrusive thoughts are preventing sleep, I would take a powerful probiotic.

4. Emotional health: Do more of what energizes me during the day so I can rest at night.

5. Visualize: Picture (your) “pink sand” while under a weighted blanket.

That’s a wrap! Sweet dreams and RIP my insomnia Google searches for important things like “how long do walnuts stay fresh,” and “Instapot polenta.”

See you at brunch,

Nicole

If this was helpful and you’re interested in the products I’ve shared, I’ve included some affiliate links above. Thank you.

“Nothing flammable in the chamber.”

“Sorry, what?”

“If something catches on fire, it’s very dangerous,” said the technician moments before they locked me inside a steel oxygen chamber for 90 minutes.

That was my introduction to Hyperbaric Oxygen Therapy (HBOT). Despite negative experiences at the HBOT center, the treatment was effective.

Since publishing Healing Long COVID last year, I’ve made progress and discovered more pieces of the puzzle. After learning how effective HBOT is for Long COVID (and dozens of other conditions), I wanted to make sure it wasn’t kept under the radar. In my research, I mostly found professional athletes using it.

HBOT sessions involve lying down inside a pressurized chamber and breathing pure oxygen. This technique speeds up healing in tissues that are starved for oxygen. The goal is to fill the blood with enough oxygen to repair tissues and restore normal body function. (John Hopkins University)

HBOT's Versatility: Treating Conditions from Diabetes to Dementia
Mayo Clinic used HBOT to heal a woman who suffered a post-transplant infection, and more recently, a case cited HBOT for healing a post-cancer radiation wound. Meanwhile, athletes seem more aware of oxygen therapy; some have HBOT chambers in their homes (they cost anywhere from $10K—$100K+). Joe Namath, Tiger Woods, and LeBron James use HBOT for everything from brain and back injuries to improving speed and mental focus.

HBOT treats the entire body, and it can be recommended for diabetes, dementia, autism, IBS, and much more. It’s also anti-aging. It’s being used for chronic conditions, including tricky ones like Lyme disease, and in my case, HBOT is “highly promising” for long-term COVID patients.

The Medical Grade “Hard-Sided” HBOT Chamber
There are different HBOT chambers, from “hard-sided” to “soft-sided.” Here’s an example of the medical-grade chamber I was in (the Fortius 420). This type of HBOT chamber costs over $100K and needs a certified technician to operate. It is known as the hard-sided steel chamber. It feels like a tank or a tiny submarine.

It’s mostly opaque, with two small windows to the outside world. If the HBOT tech didn’t walk by at the exact right spot, I couldn’t see them to signal or communicate.

This commercial-grade chamber is powerful, but I wouldn’t use it again because of my experience at the HBOT center. I’d go with the “soft-sided” chamber that doesn’t include the high pressurization, so I could get in and out myself.

My Experience in the “Hard-Sided” HBOT Chamber
After continued research, I found a doctor's office that successfully treated Long COVID patients. It was the first time a medical professional recognized my symptoms, and I could feel my body exhale with relief. I learned that my recurring vertigo could be related to a blood flow issue, and we wanted to get more circulation and blood flow to the brain.

As part of my protocol, I was prescribed HBOT treatments and supplements (including blood circulation pills), and I signed up for a fasting-mimicking program, Prolon, to reduce overall inflammation. More recently, I’ve also seen success with Dr. Ruscio’s Long COVID insights and recommendation for a temporary Low Histamine diet. Like most things, the right combination of treatments is key.

When I entered the HBOT center that first day, I was working to heal vertigo, fatigue, and brain fog and hoping to improve my concentration.

Not for the Claustrophobic
If you’re claustrophobic, this isn’t for you. Imagine being locked in a tube smaller than a twin bed for 90+ minutes, and for serious health issues, you have to do 40+ sessions. They prescribed 40 sessions for me in the medical-grade, hard-sided HBOT chamber.

My HBOT sessions needed to be done consecutively within a short time, so I was scheduled for treatments 3-4 times a week. Because I was going into the hard-sided chamber, the whole process felt very medical—like you’re preparing for surgery. I’d have to stop drinking liquids hours prior to each of my sessions because they can’t just open the chamber (and you can’t let yourself out). It could take 20 minutes for the chamber to depressurize before they can let you out. Once you’re pressurized and locked in, you’re in until it’s over.

I was OK in the chamber, but the HBOT techs were hit or miss. Sometimes, I would be left locked inside a chamber for too long and without warning, or if they were suddenly in a rush to get me out, they would depressurize me too fast (it’s called bringing you “down”), and my ears would be popping for days. It got to the point where Jason had to sit through all my treatments and monitor my chamber to advocate for me and make sure everything was above board.

After a Month, I Started Feeling Better Overall and Less Fatigued
Initially, I’d come home from treatments and fall asleep. My nurse said this is normal as the body is healing. By the 10th session, I was sleeping better and feeling more energized, my reaction time was improving, and even my digestion was better. After a month of HBOT, I was getting real results. My cognition was improving, and I was able to focus for longer periods of time again. I went from barely making it through one meeting to slowly ramping back up to leading projects again.

Before HBOT, I couldn’t work at the computer for more than 20 minutes at a time. The vertigo would get more intense, and I’d feel exhausted almost immediately. It was sad and frustrating, but after a series of HBOT sessions, I started feeling much less fatigued overall. This improved my quality of life and, of course, my ability to work more normally again (I am still working to heal the vertigo, but it is less severe).

Since the oxygen treatment was working for me, but the HBOT center was a negative experience, I asked my nurse for recommendations going forward. I learned you can do treatments in the soft-side HBOT chambers, and you can buy one for at-home use. The soft chambers are not as powerful as the hard chambers because they can not achieve the same level of pressurization. As a result, you need to complete more sessions to achieve comparable results. She explained that the soft chambers equate to about half the power, and 90 treatments in the soft chamber equals about 40 sessions in the hard chamber.

Below is the Vitaeris 320 soft chamber I want to use next time. It runs about $20K and is good for at-home use. It’s spacious enough for an adult to sit upright, and you can zip yourself in and out.

The major upside of the soft chamber is that you don’t have to worry about intense pressurization (on your ears), and you don’t need to be sealed in by a certified HBOT tech, etc.

Oxygen Therapy & That “Limitless” Energy
I learned so much from my HBOT nurse, who has worked in oxygen therapy for the last twenty years. When her son broke his ankle, she had him in the HBOT almost daily, and he healed twice as fast (it’s stuff like this that makes you feel like we’re living in the future). As she and her husband get older, she credits much of their good health and agility to using their at-home HBOT regularly.

I see why athletes and celebrities love it so much. After a dozen sessions, there were a few times when I emerged from the tank feeling like Bradley Cooper in Limitless with that energized and sharp mental focus (imagine having access to this daily?!). There was another time when I started getting a cold, and it cleared up almost immediately.

Ultimately, due to the high cost and difficult experience at the HBOT center, I completed half the prescribed sessions. It was all “out-of-pocket” and not covered by insurance, so even 20 sessions were expensive. I think I achieved the results I did because I combined HBOT with the autophagy-focused Prolon fast. I suspect fasting complimented the oxygen treatments.

Since I still need to do more sessions (and want to keep progressing), I’m looking for a new treatment center with a soft-sided chamber. Ideally, we would invest in an at-home chamber so Jason can use it as well.

Once you have the chamber, you only need to buy the oxygen. For now, I have this on my vision board: “wellness room.” After all this, you know I could design an awesome, cutting-edge wellness room!

In the spirit of avoiding “analysis paralysis,” I closed my eyes and started hitting publish. Thanks for being here with me, and I hope you take away something useful.

It feels unfamiliar to share so openly, but each time I do, I hear from someone who relates to something I’ve written, and learning about your experience helps me feel less alone in all of this. Community is key.

It reminds me of what happened in high school…

First. There are two kinds of people in the world; the people who loved high school and the rest of us.

Maybe I flew too close to the sun, but it all happened so fast.

For me, the best part of high school was the community I built at the local gym. Everyone was excited about eating healthy and taking care of their bodies, and I thought that was so cool, uplifting, and inspiring. I wanted to be around people who ordered their veggies “steamed” and didn’t make me apologize for my salad.

This was following my sophomore year when a few of us (sophomore girls) went to homecoming with seniors, and quickly became the target of some seniors. It resulted in rumors and the type of bullying that ruined high school for me.

Unknowingly, I launched my first PR campaign that week. Before I lost my confidence, I picked up the phone and called a dozen people to tell them the real story. I went to bed thinking I had cleared my name. Unfortunately, I learned that the rumor mill was louder than the truth, and I got blamed for the cops coming to bust up a senior party. I was the scapegoat.

It was a common practice for the seniors to create “hit lists” of people they hated and would haze. They printed banners from the school library and plastered our names across the lobby with threatening messages. Somedays, I was the sole target, other days, it was a group of us. I was told a trio of senior guys were “looking for” me in the halls to “beat me up.” I ran from English to Algebra, terrified.

Rumors gained momentum, homes were vandalized, and my high school experience was destroyed, along with my self-esteem. I walked with my head down for years. At the same time, I made the unpopular decision not to smoke any herbs, if you will, and tried to make myself invisible to avoid further attacks.

On one hand, it would have been easy to self-medicate through the anxiety and depression, but even at 16, I had a pragmatic side. I didn’t want to get in trouble or add more drama to the situation. But, I still needed a community and some kind of outlet.

After-school I was a babysitter and part-time nanny for some local families. Everything changed one idle Tuesday. A mom I worked for came home with a free 2-week pass to the local gym—and she gave it to me! Membership was expensive, but it was love at first sight. I picked up a restaurant job on weekends and figured out how to make the monthly payments. It took a few months, but eventually, I proudly returned with my initiation fee in tow.

I always felt like that gym saved me. I went 5-6 times a week, made a bunch of friends (met my then-boyfriend), and found my first yoga and kickboxing class. I loved it.

Fast forward to now, and it makes sense that I was drawn to creating my own yoga app, but when vertigo prevents me from practicing, it feels like a part of my identity is gone. Since I was a teenager, fitness was how I coped. I knew I could clear my mind and find my homeostasis with a good workout.

So, now what?

I started focusing on exercises that keep my head upright.

For example, walking. Walking outside in a peaceful, nature-rich environment is ideal. For years, I overlooked walking as “too easy.” Clouded by sweat sessions on the StairMaster, I underestimated the power of walking.

Now, I sneak in a lap in between meetings or do 3-5 miles here and there. I walk at a comfortable pace and love to listen to podcasts and training courses. Walking clears my head and helps me focus. I come home with a Notes doc filled with ideas. I’m usually listening to cultivate competency in a skill and love MasterClass (especially Sara Blakely’s entrepreneur program and David Mamet’s writing class!).

One of my favorite people, Rosie, who we’ve been visiting in Tennessee this month, is famous for her Walk & Talks. She makes it part of her weekly schedule to have a catch-up call with people she loves, while she’s getting her steps in somewhere in the Tennessee mountains or wherever she is in the world.

I wrote about this when I guest-curated her company newsletter, Strands of Genius, but walking outside and breathing in nature have actual medical benefits.

And I’m not opposed to trying the TikTok famous “hot girl walks” on the treadmill (will report back! :)).

Most recently, Jason and I have been loving Pickleball! We played with a dozen different people over the last two weeks, and everyone picked up the game quickly. Looking forward to our next match.

These days, I’m trying to remind myself to get back to basics. Community and movement go a long way. Like the healing effect of playing Pickleball with your friends 🙌

I read a new book and had a breakthrough.

I had seen this book at airports, but I was always too busy with work or in the middle of another tech or marketing book (I mostly only read business books—working on that!). I came close to reading it six years ago.

Jason and I were at our favorite airport spot at SFO, Vino Volo (they have the good charcuterie boards). The woman beside me was holding this bright yellow book that claimed, “YOU are a BADASS: How To Stop Doubting Your Greatness And Start Living An Awesome Life.”

I thought it sounded interesting, and even though I use the word “awesome” liberally, I questioned if the book was too “woo-woo” for me. I asked my new airport friend if the book was worth reading. “Yes,” she nodded with her pinot. But for some reason, I still didn’t dive in.

I don’t know why or why now, but this time when I saw the book in our Airbnb, it jumped off the shelf at me.

At the beginning of the book, there’s a section about cleaning up the residue of generational trauma and messages that your subconscious mind carries (whoa). The author asks you to consider what limiting beliefs you’ve been holding on to. Beliefs that don’t align with what your conscious mind believes.

I paused… What are my limiting beliefs? It flashed through me so fast I couldn’t ignore it. My limiting belief was that I was not allowed to be happy if other people in my life were not happy.

I swam through my internal monologue—it happened in this sequence…

• I wasn’t allowed to be happy if other people were not happy—let’s call them Riley.

• But maybe Riley was not ever going to be happy.

• It’s not my job to make Riley happy.

• It’s not my job to make anyone happy.

• It’s not my role in life to make other people happy.

• I deserve to be happy independently.

• I deserve to be happy.

• I am worthy of happiness just as I am.

Intellectually, I already understood some of this, but this time it clicked for me in a more personal way. And detaching from anything toxic has been part of my overall healing.

The author, Jen Sincero, says, “Our conscious mind thinks its in control, but it isn't. Our subconscious mind doesn't think anything, but it is in control.”

Since I put these pieces together, I’ve been making an effort to create more positive thought patterns (in therapy, this is called “re-patterning”), and one of my favorite tools for this is the Hay House subliminal meditations. All your conscious mind hears is music, while your subconscious mind hears the positive subliminal messages.

In other words, “Bye, Riley.”

Gwyneth and I “wish you well.”

Eating more fat and fasting occasionally has a deeply healing effect on the body, but I didn’t believe it until I tried it myself.

“I’m not doing that” was my first, second, and third reaction to the idea of eating keto.

Because, for the last few years, most people who were “on keto,” short for ketogenic or ketobiotic, seemed perpetually on a cheat day from keto. I didn’t aspire to that.

The keto style of eating is high-fat and low-carb. You’ve probably heard about it because it’s been having a renaissance lately, but it’s been around for over a century. “To mimic the metabolism of fasting, the ketogenic diet was introduced by modern physicians as a treatment for epilepsy in the 1920s.”

According to my Instagram newsfeed, I knew it was helping friends lose weight, but I didn’t realize it had medical benefits. To me, it smelled like Atkins, which felt retro and not fun. Who wants to give up bread forever? That’s like setting joy on fire.

But then I got a note from the nurse who has been part of my long COVID recovery. She pointed to studies and the connection between keto and autophagy (when the body self-heals). So, I started researching and reading Dr. Mindy Pelz’s findings on keto and how it can help boost your immune system and heal a long list of chronic diseases, insulin resistance, gut inflammation, and more.

OK, pass me the grass-fed butter. Now keto had my attention.

I mentioned fasting for autophagy last week, and it’s the most promising, free method of healing I’ve found. Autophagy is a natural process that occurs in the body to remove damaged cells, recycle them, and create new healthy cells. It’s like spring cleaning. Or renovating your kitchen. Only, it helps you live longer.

Fasting for 17 hours is the "sweet spot," but autophagy is "turned on" and gradually increases between 17-72 hours. Dr. Pelz likens it to a dimmer switch. Notably, with autophagy fasting, you break your fast with a healthy fat. Avocado, MCT oil, ghee, or grass-fed butter are highly recommended.

I’ve read dozens of first-person experiences on fasting for autophagy, and a common theme that is getting results for people is the 18/6 intermittent fasting (IF) plan. 18/6 is fasting for 18 hours and then eating your meals for that day within a 6-hour window, 12pm-6pm for example (or 1p-7p, etc).

However, per Dr. Pelz, women are not meant to fast or do IF all the time. She recommends fasting and eating keto during specific times of the month, as the body needs variety for “metabolic flexibility.” In her book, she outlines the best fasting windows and days to eat keto for optimum results. While guys can fast any length at any time, she explained, we don’t want to put extra stress on a woman’s body at the wrong time. This can create a host of challenges, including “cortisol belly.”

This reminds me, it’s heartbreaking that doctors were telling the generation of women before me, who were exercising religiously but still not losing weight, that they should resign themselves to cutting calories and “gaining weight as they get older.” When in reality, it’s a matter of hormones and the gut microbiome, and a woman’s body needs different things. They had not invested in women’s health research and were trying to apply the tenets of men’s health to women’s bodies. Oy. That’s not how any of this works. Grateful this has started to change.

So, where did I begin?

I followed Dr. Pelz’s advice and started doing longer IF twice a month. Typically, I fast about 18 hours on days 1-10 and 16-19 of my cycle, breaking my fast with healthy fat (usually with a teaspoon of MCT oil in my coffee or a Keto Cup), and then rotating back to no fasting or shorter fasting (13-hour fasting) on the days in between. The best part is that you start to tune into what your body needs, and you never have to feel “guilty” for eating carbs, and like all things, I take an 80/20 approach.

Over the last few months of experimenting with this protocol, I finally started shedding some of the inflammation and water retention that has come along with being sick.

My favorite part of this process has been the mindset shift to embracing eating more fat. The body burns through carbs quickly, like a piece of paper set on fire, but when you eat fat, it’s a slow and steady burn. The mental clarity that comes with this slow and steady burn is a sharp contrast to the carb crashes and hangry emotions.

Thinking about this, as I reach for a snack, it makes me want that steadiness. Some of my favorite fat-forward snacks, include Keto Cups, Culina Bourbon Vanilla Coconut Yogurt, and Laura Chenel’s goat milk brie.

So, is breakfast overrated? Based on the research, yes—sometimes. I love breakfast food, so I’m happy to have it any time of day, especially if waiting a few hours means my body is going into self-healing mode—for free and without a prescription.

PS. Excited to share my story about the 5-Day Prolon Fast. Next level.

Everyone’s body is unique. Do what’s best for you. This isn't medical advice.

My eyes were open, but I couldn't see.

"Jason!" I called out. 

It had been a routine morning. I was getting ready to brush my teeth, and before I knew it, I was hot, nauseous, and lost my vision. 

In terror, I wondered, "Is this it?" Followed by, "And I'm wearing laundry day pjs?!"

I could feel the panic bubble up inside my chest. I searched with my hands to find the wall and slid to the floor. A few moments later, Jason came in, and my vision started to return.  

I later discovered that this first vertigo episode was an early sign of COVID, followed by more than a year of lingering symptoms, including ongoing vertigo, heart palpitations, uncontrollable coughing, brain fog, shortness of breath, fatigue, anxiety, and insomnia. Long Covid is the gift that keeps punching you in the face. 

7 doctors and 8 months later, a neurologist identified that these extended symptoms pointed to long COVID. Figuring out how to heal has taken longer.

The initial bout of vertigo lasted three straight months. Every day and every night, I went to bed and woke up dizzy. It was like I had taken six shots of tequila on an empty stomach and then got on a boat in rough waters.

Walking across the room took all my focus and energy. Taking a shower was nerve-racking because I was afraid to fall and further injure myself. Extreme fatigue made it feel heavy to lift a pen. Anxiety had already checked in, and depression was right around the corner. 

There were days when I couldn't make myself breakfast because turning around in the kitchen exacerbated the dizziness. On other days, I threw up from nausea. Somedays, I was in tears, feeling powerless to care for myself.

After being dismissed by several doctors, I dove into the research and found individual specialists who helped me put the pieces together. It turns out my system was overloaded. Inflammation from COVID (they referenced "spike protein"), a neck injury, and before any of this, there was the groundwork and toxic stress of 2020 and 2021 and legal battles (over pausing our conference) that changed me forever.

As a longtime green juice-drinking wellness junkie, I knew this was a recipe for disaster. As a yoga app creator, I felt like a fraud and a failure when I couldn't heal myself like I usually would before COVID. 

It was all too much, all at once. 

And then, slowly, I started finding little glimmers of hope. The first was with my acupuncturist, Dr. Tracie. She was a source of strength through the most challenging times of this illness, even before I had a diagnosis—a bright light and wealth of knowledge who found an early study for treating long COVID. 

Dr. Tracie introduced me to my therapist, Emily, who became an amazing health advocate for me. Having someone remind me to put my oxygen mask on first was crucial. Emily helped me set better boundaries so that I could focus on healing. I wouldn't be where I am today without these two on my team.

I started taking small steps forward. I learned that belting out the lyrics to Viva La Vida has actual medical benefits, and ultimately I found treatments that work. Let's dive in. 

Here are the 5 best treatments I've found, plus a new (free) one I'm testing.

#1 Functional Neurology: 

A neurologist provided much-needed clarity. After undergoing hours of testing at a brain clinic, they were the first to determine it was long COVID. Not good news, but not knowing was worse.

For vertigo and brain fog, I did 6 weeks of cognitive rehabilitation and autonomic conditioning therapy (3x a week, several hours per session), including treatments in the GyroStim. This WebMD article explains autonomic conditioning therapy and the autonomic nervous system as it relates to long COVID.  

I only discovered this after I started opening up and talking about my symptoms, but in the early months, I did not have a diagnosis. I did not know how to explain what was happening (and all the primary care doctors kept sending me home, so you start to feel like you’re just broken).

On the phone with a friend, I shared that I had been dizzy… for months, and she mentioned this “NASA chair” had helped her friend with vertigo associated with vestibular migraines. I asked all the specialists I was working with if anyone had heard of this chair, and eventually, someone recognized it. That’s how I found the brain clinic. They had the chair (technically called the GyroStim). In the end, this machine wasn’t the best fit for me, but finding my neurologist at the brain clinic led to progress and answers.

After the initial treatment, the neurologist gave me at-home exercises, including the "dots on the wall" and iPad exercises 2-3x a week (ongoing) to help maintain my results.

These treatments have helped the most with brain fog, cognition, and short-term memory. It's hard to write about this and relive it, but some symptoms were similar to having a stroke. For example, I couldn't have written this post 14 months ago because of brain fog. Pre-COVID, I would write, exercise, or do breathwork to feel better, but none of that was possible at the time.

#2 Acupuncture: 

During the first four months, I had uncontrollable coughing (one of the most common long COVID symptoms). I did acupuncture 2-3x a week, along with a high dose of herbs prescribed by my acupuncturist, and I took raw honey. With this protocol, we resolved the coughing within about 4 months.

Mostly the coughing kept me (us) up at night, and I'd have to try to sleep sitting up, propped up on pillows. I used the Finger Pulse Oximeter to monitor my oxygen. The fear of having shortness of breath was heightened at night. I tossed and turned, wondering, "am I going to wake up in the morning?" 

These physical symptoms contributed to anxiety, so regular acupuncture sessions became a source of relief. Overall, acupuncture helped to reduce vertigo, heart palpitations, anxiety, insomnia, and tinnitus that had become so piercing that it made me feel outside my body.

#3 Electro-Therapy: 

The heart palpitations and tremors kicked in next. It felt like the symptoms were passing the baton to each other. 

It struck for the first time late one night following a high-stress day. The pounding in my chest was scary. I rushed to get EKGs twice before I learned there was an issue with my parasympathetic nervous system. My body wasn't self-regulating. Plus, the lymph was stuck, and there was inflammation overload. 

In-office Electro-Therapy: 

Combined with acupuncture, a PEMF or electro-magnetic pulse helped clear the initial bout of vertigo and reduce inflammation.

The electro-magnetic pulse also helps increase blood flow connected to the vagus nerve (more on this below). Some pro football teams have PEMF tables, and I found a medical grade table available to the public in Charlotte, NC (DM me for info). There are some smaller-scale PEMF mats for sale to consumers, but I haven’t researched those enough yet. I know the table works.

At-home Electro-Therapy: 

My neurologist recommended a device you can use at home called the Alpha-Stim. It helps balance heart palpitations, reduces anxiety, and supports sleep. 

I've relied on this device, especially if something gets stirred up and my heart starts beating too fast when it’s time to sleep. It was a significant investment but worth it. My neurologist said the device also helps reduce symptoms of POTS, which I've read is common among long haulers.

#4 Lymph Drainage: 

My lymph specialist explained that sometimes your lymph (the liquid in the lymphatic system) can get stuck in the head, which could be one reason I'm experiencing prolonged vertigo. I started improving again when I learned how to help the lymph flow.

The lymph system plays a significant role in the immune system, so if your lymph is stuck, you're more likely to have inflammation/sickness. Assisted Lymphatic Therapy (ALT) stimulates the healthy flow and drainage of the lymphatic system. ALT uses an in-office device that I've had success with, but you can also do manual lymphatic drainage on yourself at home. For at-home lymph drainage, walking and swimming are highly recommended.  

Recently, I discovered the oscillating plate. I use this LifePro Waver most mornings, before breakfast (fasted), at speed 99. After only a few weeks of use, it's already reduced my dizziness and "stuck" lymph symptoms.

#5 Vagus Nerve Stimulation (VNS): 

The vagus nerve is part of your parasympathetic nervous system and is responsible for a lot, including your immune system, digestion, and heart rate. 

Cleveland Clinic cites, "For those with long COVID-19 symptoms, new research shows that the virus may have adverse effects on the vagus nerve, causing persistent voice problems, dizziness, and low blood pressure." 

I learned that one of my favorite breathing techniques, Alternate Nostril Breathing, helps heal the vagus nerve. Lingering COVID symptoms at the time, however, prevented me from comfortably breathing through my nose, so I kept searching. Singing and cold therapy can also help. This was when I started playing Viva La Vida on repeat (singing supports both the vagus nerve and lymph).

Again, I started asking everyone I spoke with about the Vagus Nerve, and I was referred to VNS specialist Dr. Arianne Missimer. I practice the exercises in her helpful how-to video.

The Neck Injury That Re-Triggered Vertigo

Shortly after I had COVID, my neck was injured at a salon. My neurologist said they see these salon injuries all the time, and it was likely the tipping point in my system due to the existing inflammation from COVID.

There are different salon shampoo bowls; some are safer for the neck and keep the head slightly upright, and others overextend the neck. My old salon had the latter and no padding. The stylist reclined me back into the shampoo bowl, overextending my neck, and my neurologist suspects that my brainstem hit the bowl's rim at just the right speed and impact for injury.

There was nothing between my neck and the bowl—not even a hand towel. At the moment of impact, I instantly had a sickly, swimmy feeling, followed by vertigo—all over again. Round two.

I also learned that these shampoo bowl accidents could, in rare cases, lead to Beauty Parlor Stroke Syndrome. These days, I make sure there’s a thick layer of towels on the bowl before I recline—slowly.

Autophagy Fasting: (Free) Cellular Level Healing

The new, free treatment I'm trying is autophagy through fasting. Autophagy is when the body recycles the damaged cells and makes new, healthy ones. Thanks to the fasting guidebook Fast Like A Girl by Dr. Mindy Pelz., I'm working to heal on a cellular level. Her book explains the how, why, and best times for women to fast for autophagy. 

It’s fascinating how the 24-48-hour fasts allow the body to focus on healing. I start feeling better quickly when doing these longer fasts, which makes me feel hopeful.

Over the last year, I’ve been determined to get my health back, but months of trial and error have been time-consuming, expensive, and out-of-pocket.

Figuring out how to heal from long COVID has been a full-time job.

My heart breaks for anyone else dealing with this, and I'm hopeful that the fasting protocols can be just as successful as the expensive, high-tech treatments (the data makes me optimistic).

The Fallout & New Normal

On a personal note, going through this forced me to create better boundaries and perform somewhat of a social autophagy. When you have to focus on healing and putting your oxygen mask on first, it quickly becomes clear who supports you versus who is draining you.

Who always asks for something or *only* wants to hang out over drinks. There's a sharp contrast between those conversations and the loved ones sending you good vibes. I'm grateful to the people who helped me feel less alone or let me cry through it with you over zoom.

Professionally, there's been a lot of loss. I've often had to pause or hand off projects when vertigo strikes or I get a spinning headache and can't look at the computer screen (this is still a trigger, I have to limit myself). At first, when I had a window of feeling better and clear, I would try to knock out too many action items, but it would set me back. It was like someone suddenly unplugged me, and I had zero energy.

Lately, I’ve had more good days than bad, but one sleepless night can be debilitating. For example, if my cortisol spikes at bedtime and I’m wide awake until 3 or 4am, I have to ignore the sleep shamers and sleep in (I’ll write about this in another newsletter, but I did cortisol testing and I’ve made progress here with the right supplements).

I’m so grateful to my partner Jason for taking me to all those doctor’s appointments, holding me in the middle of the night as I cried, and always encouraging me whenever the fear and anxiety tried to swallow me whole. 🫶

COVID Acts Like An “On Switch”

While receiving treatments at the brain clinic, I encountered other long-hauler stories. One patient had the gene for ALS but had no idea. My doctor explained that COVID sometimes acts like an "on switch" for whatever already exists in a person's body. COVID "turned on" these genes, and now he can't move the left side of his body. She said she was seeing "a lot of this." Heartbreaking. 

I only wish I had found a neurologist sooner. It would have eliminated months of confusion and dead-end appointments. 

Keep Things Flowing

My hope in sharing this is to hand a resource to someone in my shoes. As an INFJ, I hope this helps you or someone you love.

If you take ONE thing away from my experience, take this: learning about the lymphatic system and how to keep the lymph "flowing" was a critical part of my healing (and still is). The most highly recommended methods were walking and swimming. And singing is another way to boost lymph flow—your call on the Coldplay 🫶

I’m not a doctor, and this is not medical advice. Always do your own research (i.e. Reddit).