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Jalapeno salt recipe, how to make jalapeno salt, homemade jalapeno salt Jalapeno salt seasoning, for margaritas, smoked jalapeno salt

Homemade Jalapeño Salt (Easy Mineral-Rich Spicy Seasoning)

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Sometimes you just need to spice things up a little. This jalapeno salt recipe will do just that. With simple ingredients it’s full of healthy minerals and the perfect seasoning for meats, veggies, or even fruit.

You can easily control the spice level here and either use a little or a lot on your foods. Even my older kids like sprinkling some on their meals.

How to Make Jalapeno Salt

This homemade jalapeno salt is exactly what it sounds like: mineral-rich salt blended with dried jalapeños for a simple but flavorful seasoning. It’s one of those small kitchen upgrades that makes everyday meals feel special without adding extra work.

The process is surprisingly straightforward. Slice the peppers, dry them completely until they’re brittle, then blend with salt until finely ground. That’s it. The salt pulls the flavor from the jalapenos and also helps keep the peppers dry. 

Homemade Jalapeno Salt Seasoning

Jalapeno seasoning is like an all-purpose finishing salt with a kick. I love it sprinkled over grilled chicken, roasted vegetables, scrambled eggs, or sliced avocado. It’s also delicious on fresh fruit like mango or watermelon if you like that sweet-and-spicy combination.

You can try it for margaritas too. If you’re the type who likes margaritas, it makes a great rim salt before serving. You can also stir a small amount into soups or taco meat for an easy flavor boost without needing multiple spices. 

The nice thing about homemade jalapeno salt is that it’s easy to be in control. For a milder blend, remove the seeds and membranes before drying the peppers. If you prefer more heat, keep them in. 

And if you’re sensitive to spice, wear a mask while blending since the fine jalapeño dust can be surprisingly strong. I also recommend wearing gloves when cutting up the peppers! The oils from the hot peppers can quickly start to burn your hands. Also, don’t touch your eyes when cutting. That’s never a fun thing to experience!

If you’re using Celtic sea salt, keep in mind that it’s naturally more moist than other mineral salts. If it feels damp, spread it on a baking sheet to air dry for several hours or warm it gently in the oven on the lowest setting for 10–15 minutes before blending. Excess moisture can lead to clumping and shorten shelf life.

Jalapeno salt is an easy and delicious way to turn up the heat on your favorite foods!

Jalapeno Salt

Jalapeno salt is a delicious spicy seasoning that adds a flavorful kick to meat, veggies, and even fruits like watermelon and mango.

  • Wash and dice fresh jalapeños. Spread evenly on dehydrator trays and dehydrate at 125°F for 6–10 hours, until fully dry and brittle.

  • Add dried jalapeños to a food processor and pulse 2–3 times to break them into smaller pieces. (Skip if you prefer a very fine salt.)

  • Add mineral salt to the processor.

  • Pulse until fully combined and the texture is to your liking. Less blending keeps it chunky; more blending creates a finer seasoning.

  • Transfer to an airtight container and store in a cool, dark place.

Nutrition Facts

Jalapeno Salt

Amount Per Serving (0.5 tsp)

Calories 0.4

% Daily Value*

Fat 0.004g0%

Polyunsaturated Fat 0.002g

Sodium 786mg34%

Potassium 3mg0%

Carbohydrates 0.1g0%

Fiber 0.01g0%

Sugar 0.1g0%

Protein 0.02g0%

Vitamin A 9IU0%

Vitamin C 1mg1%

Calcium 1mg0%

Iron 0.02mg0%

* Percent Daily Values are based on a 2000 calorie diet.

  • If you’re starting with already dehydrated jalapenos, then use 1/2 cup. 
  • This recipe yields about 1 and 1/2 cups of jalapeno salt.

Flavor Twist Options

Once you know how to make jalapeno salt, it’s easy to customize. Here are some more flavor options to try. 

  • Smoked jalapeno salt –  To make smoky jalapeno salt, lightly roast the jalapeños at 250°F for 20–30 minutes before dehydrating for deeper flavor.
  • Garlic jalapeno salt – Add 1–2 teaspoons of garlic powder after blending.
  • Citrus jalapeno salt –  Mix in 1 teaspoon of fully dried lemon or lime zest for brightness
  • Herbal jalapeno salt – Mix in ½–1 teaspoon dried oregano or cilantro

Storage and Shelf Life 

Store the finished salt in an airtight container in a cool, dark cupboard. Thanks to salt’s natural preserving qualities, it keeps well for over a year when stored properly.

What are your favorite seasonings to use on food? Leave a comment and let us know!

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My Thoughts After 18+ Months

My Thoughts After 18+ Months

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Recently my teenage son started – and won – a negotiation over bedtime with one sentence. He inherited my old Oura ring last year, and he used the data he’d collected to show me that delaying by 30-45 minutes would align better with his circadian rhythm.

My husband smirked as “sleep latency” casually rolled out of our son’s mouth, because data is one of my love languages.

That’s not to say I prefer graphs over personal experience, I pay close attention to my body’s cues – what helps me feel strong, rested, and nourished – but I also value objective markers and high quality research to help me make decisions.

So when Jaspr announced a sleep study that used Oura ring data to track the impact of their air scrubber, I immediately volunteered to participate. I love data, I love sleep, and I’m always up for a good experiment.

Plus, it’s not every day you see a company willing to test their product in real-world bedrooms where people actually sleep. That’s the kind of transparency I respect.

Jaspr sent me an air scrubber – which is different than an air purifier, as I’ll explain soon – to use throughout the study. I was allowed to keep it as a “thank you” for participating, and after using it for 18+ months, I’m seriously impressed.

Here are seven ways it stands out:

#1 – Independently Tested

Jaspr has undergone multiple rounds of independent testing, with consistently strong results. In one lab test, it achieved:

✅ 97.1% mold removal in 1 hour

✅ 99.8% mold removal in 2 hours

✅ 100% elimination in 3 hours​

The results are available on this page if you want to check them out.

Jaspr also filters a wide range of everyday air pollutants, including

  • Microplastics
  • Dust, pollen, & other allergens
  • Smoke particles (wildfire, cigarette, incense/candles)
  • Pet dander
  • Volatile Organic Compounds (VOCs) from everyday things like cooking, furniture off-gassing, cleaning products, paint, and building materials

Also, in the sleep study I mentioned above – participants (that’s me!) on average fell asleep faster, stayed asleep longer, and got more deep sleep.

#2- Adapts To Your Environment​

Jaspr doesn’t just run on autopilot – it adjusts as your environment changes. It uses built-in sensors to continuously monitor indoor air quality, including microscopic airborne particles (often called PM2.5 – things like cooking smoke, dust, and fine pollution) and VOCs, which are gases released from furniture, building materials, cleaning products, and everyday life.

When the air changes, Jaspr adjusts automatically. The display shifts from green to yellow or red and shows a number that reflects how many tiny particles it’s detecting in real time.

My kids love watching the light turn yellow when we cook, then drift back to green as the air clears. We love bacon – Jaspr doesn’t. 🙂

One quick note: Although this feature is technically called Smart Mode, it doesn’t increase EMF exposure. There’s no need to connect to an app via bluetooth or Wifi – the purifier doesn’t need any of those things to work.

And if you prefer more control, you can manually adjust the fan speed to whatever level feels right.

#3 – Whisper Quiet

Most of the time, Jaspr runs on its quietest setting, which is very quiet. If you’re like me you’ll barely know it’s on – which is perfect if you’re using it in a bedroom, office, or anywhere quiet matters.

#4 – Dark Mode For Sleep

As someone who put these LED light dimming stickers on all the bright indicator lights that seem to be standard on electronics these days, I appreciate that Jaspr comes with a built-in dark mode.

At night, one quick touch will turn off the display lights so that they don’t disrupt your sleep. One small area stays very dimly lit so you can find the button to turn the lights back on. If you want complete darkness, just cover it with a quarter or something similar.

#5 – Durable, Clean Design

Unlike most purifiers, which are pretty clunky, it has a minimalist design that blends into just about any decor style. 

The exterior is steel, which can be endlessly recycled without losing strength (unlike plastic, which often ends up in landfills).

Also, it uses a 360° air intake, pulling air from all sides so you can place it against a wall without restricting airflow.

#6 – More Than A Typical Air Purifier

When you go to Jaspr’s site, you’ll see it’s described as an air scrubber, not an air purifier. If you’re thinking, “So . . . what exactly does that mean?” here’s how they explain it:

Air purifiers vary widely in quality. Most are made of plastic and designed to be compact, lightweight, and affordable. They often market large square footage coverage, but without clear context. These numbers frequently overlook critical variables like ceiling height, airflow efficiency, or actual air changes per hour (ACH) – a measure hub how often the air in a room is completely replaced.

For example, a purifier might claim to cover 1500 square feet but only deliver one air change per hour, which may not be sufficient in environments with ongoing pollutant sources. This lack of transparency is a common issue in the consumer air purifier market.

An air scrubber, by contrast, is a much more robust system originally designed for industrial and commercial use. Air scrubbers are built to handle high, contaminant loads, such as during . . . wildfire cleanup, or renovation projects.

They operate using high-powered fans and heavy duty filters to rapidly cycle and clean large volumes of air – often achieving multiple air changes per hour.

#7 – Lifetime Warranty (With filter subscription)

Maintenance is easy – the filter only needs to be replaced about every six months, and it takes less than a minute. If you prefer not to think about it, their subscription automatically sends a new filter on schedule and includes a discount.

The subscription also activates their lifetime warranty. If your purifier ever has an issue, they send a replacement and cover the return – no extra fees, no complicated process.

And I really do mean that.

Earlier this year, my husband and I bought a Jaspr for a space outside our home where our boys spend a lot of time. After a while it developed a slight noise, so he reached out to ask about an exchange.

They shipped a replacement quickly and paid to have the original returned.

My husband placed the order and handled the support request through his own account, so Jaspr had no idea I was paying attention – or that I would eventually write about the experience.

That mattered to me, because their FAQ page says, “Your Jaspr is covered for as long as your filter subscription is active. No catches, no hidden costs, ever.”

A promise like that only means something if it’s kept for every customer – not just when a company knows the interaction might end up in a review.

Air purifiers are an investment, so it’s not a small thing to have a warranty that actually feels like a warranty.

#8 – Free Shipping + Money Back Guarantee

Jaspr air scrubbers come with a 30-day money back guarantee, so you get to try it out and – if it’s not the right fit – you can send it back. (Just hang on to the box!)

Shipping is also free in the continental U.S. and Canada.

What does Jaspr’s 3-in-1 filter include?

Jaspr keeps things simple with a single, easy-to-replace filter that handles three stages of filtration, so you get strong air purification without juggling multiple parts.

The heavy-duty filter (about four pounds) combines three layers designed to work together:

Stage 1: The Pre-Filter

This outer layer captures larger particles like dust and pet hair. It also protects the layers underneath, helping the main filter last longer and maintain performance over time.

Stage 2: High-Efficiency Particulate Air (HEPA) Filter

Jaspr uses a HEPA filter that captures mold spores, pollen, pet dander, and other airborne irritants.

HEPA filters trap a minimum of 99.97% of particles that are 0.3 microns in diameter. For reference, a human hair is about 70 microns thick.

Here’s how Jaspr explains that in terms of real-world performance:

If an intake of air containing 10,000 particles of 0.3 microns in diameter passed through a HEPA filter, a maximum of only 3 out of the 10,000 particles would be allowed to pass through the filter.”

Stage 3: Carbon Filter

This is the part of the filter that targets VOCs – the invisible chemicals that can come from cooking, furniture off-gassing, cleaning supplies, or paint (though I always recommend choosing non-toxic paint options like ECOS whenever possible).

The carbon filter is interlaced within the HEPA filter, capturing and binding to pollutants like formaldehyde while also neutralizing odors.

When I first saw that they use about a pound of carbon, I wanted to know why. Some brands use more, so I wanted to understand the thinking behind the design.

I found a voice note from Jaspr’s founder explaining their approach – including why they chose that carbon load and why they use an H12 filter instead of an H13 or higher.

If you want behind-the-scenes insight into the tradeoffs (airflow, noise, and real-world performance), you can listen to it HERE.

The short version: they prioritized strong airflow, quieter operation, and the ability to clear fine particles quickly – the things most people notice day to day.

If you’re considering a Jaspr

After using Jaspr for more than a year – through a sleep study, controlled burns in nearby forests, everyday cooking, and normal family life – I’ve been consistently impressed with both the air scrubber and the company behind it.

That’s why when my daughter moves to college next year, she’ll be bringing her own Jaspr with her.

If indoor air quality is something you’ve been meaning to prioritize, this is a well-built, performance-focused option that’s designed to last.

One of the biggest reasons I feel comfortable recommending Jaspr is their warranty. A truly good air purifier / scrubber is an investment, but as long as your filter subscription is active, your unit stays covered under their lifetime support policy.

In our experience, the process is refreshingly easy when you actually need it. If you decide it’s a fit for your home, use code MP to save $250.

Share with a friend! 👇

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enzymes

What They Do and Why We Need Them

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The kids, work deadlines, what’s for dinner… these are the kinds of things that often occupy our thoughts. What’s going on inside our cells? Not so much. However, our cellular health is the key to a healthy body, and enzymes play an important role in the entire process. 

This article is a deep dive into enzymes, what they really are, how I use them, and how they can help with energy, digestion, and more. While I don’t take lots of supplements or even take them every day, enzymes are one of the few exceptions. I used enzymes in my journey to recover from Hashimoto’s autoimmune disease and I still use them now for other reasons. 

After 7 years of taking them and plenty of trial and error, I’m sharing what I’ve found!

What Are Enzymes?

Enzymes are like a precision tool our bodies use to break things down and build them back up. From a scientific perspective enzymes are protein catalysts that lower activation energy and speed up our reactions, all without being consumed in the body. Different ones serve different purposes, like a key only fitting a certain lock. For example lipase helps digest fats and only fats, while amylase only digests carbs. 

They also work differently under different conditions which is why they can function differently depending on how they’re used. Things like pH, temperature, co-factors, and minerals all play a role in pulling the trigger for enzymes to do their job. 

In theory we get them from food, especially produce. Our body also makes many enzymes, like amylase in our saliva to break down carbs, or gastric enzymes for proteins in our digestive tract. These enzymes break down most of the macronutrients in our body so we can actually use what we eat. 

However with declining soil quality and nutrient density and disrupted gut microbiomes and absorption, many of us can use some extra help in this area. In hindsight I finally realized that my body wasn’t making and using enzymes well and I really wasn’t absorbing all the healthy food I was eating. Enzymes are just as important as minerals and light in my book when it comes to foundational health.

They’re especially helpful during times of stress, inflammation, and gut issues. Enzymes are also key when it comes to dealing with heavy metals, parasites, and general recovery.

The Best Way To Take Enzymes

If our bodies aren’t effectively making all the enzymes we need, then the next best thing is to take a quality enzyme supplement. How you take them though also makes a difference. When we take enzymes with food they work to help us digest, absorb, and break down the compounds of our food more efficiently. These are especially helpful for reducing bloating and gas after eating. Digestive enzymes also help with that heavy, overly full feeling when food is just sitting around and not being broken down well. 

Taking enzymes on an empty stomach works entirely differently. Away from food enzymes work in a more systemic way, like proteolytic enzymes. So while they have multiple uses, the timing matters here. Research has explored enzymes like serrapeptase and nattokinase for circulation and inflammatory support. Nattokinase has been studied for breaking down blood clots, while serrapeptase has been researched for swelling after surgery. 

You can find enzymes derived from plant and microbes that help the body fill in the gaps of what it’s already doing. I’ve learned the hard way that the best way to support the body is to work within the body’s natural systems. The idea isn’t to bypass or overload the body’s natural systems, which can lead to problems down the road. 

Different Kinds of Enzymes

I mentioned that different enzymes do different things, so what are the different kinds of enzymes? First up there are the lipases that deal with breaking down fats, like glycerol and fatty acids. Next are amylases like glucoamylase and lactase. These deal with carbs, starches, lactose oligosaccharides, and other forms of carbohydrates. There are even some enzymes that target fiber to help make it more digestible, meaning less gas and bloating. 

Specialty enzymes like serrapeptase and nattokinase perform other functions in the body. 

Deciphering Enzyme Supplement Labels 

Turn over an enzyme supplement bottle and you’re sure to see different abbreviations and lingo on the label. For example, protease may be labelled with HUT, PC, and SAPU, which are related to how much enzymes there are and their activity amounts. 

These units matter more than milligrams, which don’t tell you much about what it’s actually going to do for you. There are a lot of different terms to consider here, but the main idea is to look beyond the grams and milligrams and look at the activity units. 

Who Should Take Enzymes?

Not every supplement is the best option or necessary for every person. Those who can benefit the most from taking an enzyme supplement include anyone with compromised gut function or digestive issues. Research shows benefits for those with low stomach acid and pancreatic insufficiency, both of which can happen with age. 

And if the problem isn’t addressed we tend to make less stomach acid and pancreatic enzymes as we get older. Anyone on a high protein or high fat diet can also see benefits, since we’re asking for more digestive power from our body and it could use the extra boost.

Another time I prioritize enzymes is when I’m traveling and eating out or during the holidays. Since I’m breaking my routine during these times I’ve found enzymes are helpful for keeping my digestion on track. 

How to Make Enzymes More Effective

If there’s one theme you’ve probably heard me repeat over and over, it’s that supplements work best when they’re layered onto a strong foundation. Enzymes are no exception. Before adjusting doses or experimenting with timing, I focused on simple foundational habits that support the body’s own enzyme production and activity.

Chew More Than You Think You Need To

Carb digestion begins in the mouth thanks to salivary amylase. When we rush through meals, we skip that first important step. Digestion starts before we even swallow.

Slowing down also shifts us into a parasympathetic (“rest and digest”) state. When we eat stressed or distracted, digestive secretions can decrease. For me, something as simple as taking three slow breaths before eating noticeably improves how I feel afterward.

Support Stomach Acid (If Needed)

Low stomach acid becomes more common with age and can impair protein digestion and nutrient absorption. Having enough stomach acid is essential for breaking down proteins. Betaine HCl or bitters can be helpful for this, but check with your provider first. This is very individual, and anyone with ulcers, reflux, GI bleeding, or on certain medications should work with a professional before experimenting.

Don’t Water Things Down

Hydration matters, but large amounts of liquid during meals can dilute stomach acid and enzymes. I drink most of my fluids between meals rather than with them. For some people, that small shift alone reduces bloating and the overly full feeling after eating.

Move After Meals

Even light walking after meals has been shown to support digestion and blood sugar regulation. I’ll often go for a short walk after meals (especially in the sunshine!). Movement also supports lymphatic flow. A short walk, gentle stretching, or simply staying active can support both digestion and recovery without needing an intense workout.

Minerals Matter

Enzymes rely on cofactors like magnesium, zinc, and sodium. Zinc in particular plays a role in digestive enzyme production and stomach acid function. This is why I see minerals as foundational. When we have enough minerals, enzymes, both the ones we make and the ones we supplement, tend to work better.

Enzymes and Autoimmune Recovery: My Experience

During my recovery from Hashimoto’s, I often felt congested inside, like things weren’t moving well. Stiff joints in the morning, puffy fingers, and low energy were all too common for me. I started with the foundational basics like minerals, nervous system work, sunlight, sleep, and a focus on eating protein. I then layered in both digestive and systemic enzymes.

The changes were gradual, but over time I noticed:

  • My rings were looser in the morning
  • My joints felt less stiff
  • Digestion felt smooth instead of heavy
  • My sleep deepened

Enzymes aren’t a magic pill, but I’ve definitely noticed how using them helped my body have what it needed to reach my health goals. And the consistency helped more than doing something intensely. 

Enzymes for Performance and Recovery

While this is discussed more in fitness circles, it’s worth mentioning. Especially since more people are realizing how much better they feel physically and mentally with a focus on healthy proteins. 

Digestive enzymes can support higher protein intake by improving nutrient breakdown and reducing bloating. Proteolytic enzymes (taken away from food) have also been studied for supporting muscle recovery and reducing delayed-onset muscle soreness (DOMS).

While performance wasn’t my original reason for using enzymes, I’ve seen consistent anecdotal benefits here, especially among strength athletes. My older teen athletes now take enzymes without any prompting from me because they’ve noticed a difference too. 

The Best Enzyme Options

As with any supplement, quality and context matter. Be sure to discuss with your healthcare provider if you take anticoagulants, have a bleeding disorder, are post-surgery, or have ulcers or active GI bleeding. Children may benefit from specific enzymes, but you can always check with their provider for targeted advice. 

When choosing an enzyme look for something that has clearly labeled activity units (not just milligrams). Third-party safety testing when available is also something I reach for. I also want formulations that are designed to remain active at appropriate pH levels so my body can actually use the enzymes. 

My favorite enzymes that check all the boxes for me are these:

Practical Tips If You Want to Experiment

If you’re considering enzymes, here’s the approach that worked for me:

  1. Start low (one capsule)
  2. Track how you feel (digestion, energy, stiffness, sleep, etc.)
  3. Increase gradually if needed
  4. Be intentional about timing (with meals vs. away from meals)
  5. Keep foundations strong: minerals, protein, sunlight, movement, stress regulation

I found that timing and consistency mattered far more for me than high doses.

Final Thoughts on Enzymes

Enzymes may not be flashy or trendy, but they’re the quiet catalysts working hard behind the scenes. For me, they were a needle mover when layered onto sleep, minerals, sunlight, nervous system safety, and nutrient density.

I don’t take many supplements daily. Enzymes are one of the few I rotate in regularly because I’ve seen enough benefit to keep them in my toolkit. Our bodies are incredibly intelligent, but sometimes they just need the right support to function how they were designed. 

Have you ever experimented with enzymes before? I’d love to hear about it in the comments!

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lip butter

Ultra Creamy Lip Butter

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Lip balm, lip gloss, lip stick, and now lip butter. I’ve created lots of different natural lip products over the years to replace all the tubes of lip products I used to buy. This lip butter is so simple to make with just a few ingredients and melts like butter on your lips, hence the name!

It’s a little more nourishing than some lip balms so it’s perfect for when you need the extra hydration.

Lip Butter vs Lip Balm

When I first heard the words lip butter I thought it was just a strange name for lip balm. It turns out there are some differences between the two (even if they are more subtle). Lip balm uses a blend of waxes and oils to moisturize the lips. A lip butter can also use some wax and oil, but it also adds in more creamy lip butters. 

Shea butter, mango butter, cocoa butter, and cupuacu seed butter are some of the top favorites here. Butters are thicker than liquid oils but they’re not as hard or waxy as beeswax or candelilla wax. They also have a unique fatty acid profile that’s great for skin and lips. 

Lip Butter Ingredients

I’ve kept the ingredients list simple so you don’t have to buy a ton of different oils and butters to make this. Beeswax helps thicken, while cocoa butter and mango butter add that luxurious emollient feeling. I’ve also included some meadowfoam seed oil to make it spreadable and essential oil for scent and added lip benefits.

Mango Butter

First up we have mango butter. I love how smooth and creamy it feels without being too thick. It’s softer than cocoa butter and feels more like shea butter. Mango butter is one of the few butters that has some astringency, so it doesn’t leave skin or lips feeling overly greasy. 

You can substitute shea butter, but shea butter does have more of a tendency to get gritty once it’s cooled down. A good way to prevent this from happening is to cool any product made with shea butter in the fridge, instead of room temperature. 

Cocoa Butter

I chose cocoa butter because it’s harder and gives the lip butter more thickness without over relying on beeswax. Cocoa butter is high in saturated stearic and palmitic fatty acids and creates a lipid barrier to prevent moisture loss. It also smells amazing with it’s slightly chocolate scent!

Meadowfoam Seed Oil

This liquid carrier oil may not be one you’ve worked with before. It adds a nice lightness to the blend and makes the creamy butters more spreadable on the lips. Meadowfoam seed oil is an emollient to lock in moisture, but is more easily absorbed than heavier carrier oils like olive or avocado oil. If you don’t have any on hand you use any liquid carrier oil you prefer, but it will affect the overall absorption and texture of the lip butter. 

Essential Oil 

Not only do essential oils make this smell amazing, but they add additional soothing and aromatherapy benefits. Just be sure to choose lip safe essential oils that won’t irritate this delicate area! Oils like cinnamon, lemongrass, clove, and ginger may smell great, but they can cause burns or sensitivity in lip products. And others like lemon and lime can cause phototoxicity (aka burns when exposed to sunlight). 

Here are some of my favorite lip safe essential oils to use:

  • Lavender
  • Sweet orange
  • Geranium
  • Mandarin
  • Neroli
  • Rose
  • Spearmint
  • Peppermint 

Since the cocoa butter gives this lip butter a chocolatey scent I like using essential oils that smell good with white chocolate. For this batch I used lavender, but peppermint and orange are also really nice with the cocoa butter. 

Another important safety note when it comes to essential oils is dilution. In general how much essential oil you use for lip products depends on the exact essential oil. Nothing in the above list is overly harsh, so a good rule of thumb is .5 to 1 percent. This comes to about 5-10 drops in this recipe. It may be tempting to add a whole lot more, but less is usually better when it comes to essential oils!

Here’s how to make your very own lip butter. 

Ultra Creamy Lip Butter

This creamy lip butter is super moisturizing and melts on contact to lock in hydration.

Prep Time3 minutes

Active Time5 minutes

Cooling Time30 minutes

Total Time38 minutes

Yield: 2 ounces

Author: Katie Wells

  • Add all of the ingredients except essential oils in the top of the double boiler. Heat and stir occasionally until completely melted.

  • Turn off the heat and add the essential oils.

  • Immediately pour into your lip balm containers and let cool completely.

  • Store in a cool, dry place for the best shelf life. This will last about 6-12 months when stored properly. 
  • This recipe yields about 13 regular size lip balm tubes. 

Tips For Making Lip Butter

Really we’re just adding everything together, melting, and pouring into containers. No multiphase formulas or complicated steps. I have a heat safe glass bowl that I use only for making DIY products and I’ll use that like a double boiler. You can also melt the ingredients in a dedicated Mason jar for easier pouring. 

I’ve found that it’s easy to wipe out the wax/butter residue with paper towels after I’ve poured the product into my containers. Don’t go straight for soap and a washcloth to clean up or you’ll have a waxy mess! 

Avoid storing your lip butter in hot or humid conditions which will degrade the ingredients faster. This includes leaving it in a hot car or in a bathroom with a steamy shower.

Have you made your own lip butters or balms before? What are your favorite scents to use? Leave a comment and let us know!

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Protein Brownie Batter Bites

High Protein Brownie Batter Bites

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In high school and college I was addicted to all the processed junk food and sweets. Since then I’ve swapped out the mini snack cakes for real food options that are much healthier and way more delicious! These brownie batter bites are the latest creation to come out of my kitchen.

They’re a good source of protein and healthy fats for steady energy. Plus, they’re naturally sweetened, no highly processed sugar necessary! My kids love these and they’re gone pretty quickly once the batch is done. 

Healthy Brownie Batter Bites

One of the best things about making brownies isn’t even the brownies, but getting to lick the bowl. While I’m not afraid of raw egg from pastured chickens, there are other things lurking in most brownie recipes I’m not a fan of. Not only is this version packed with protein, but it skips the flour entirely. They’re also egg free for anyone who needs to avoid eggs. 

The nut butter gives it a creamy base and adds healthy fats. Then of course there’s antioxidant rich cocoa powder for a rich, chocolatey taste. My kids like mini chocolate chips too for extra chocolate. The maple syrup or raw honey add a touch of sweetness without overdoing it. And even better, these natural sweeteners are full of minerals and micronutrients for cellular health and energy that won’t give you a crash. 

Protein Packed

I’m all about prioritizing protein. After years of undereating my metabolism was much happier when I started nourishing my body. Part of that includes making sure I hit my protein goals. While I like to eat at least 40 grams of protein for breakfast, I want my snacks (and even desserts!) to support my goals. 

Here are some more protein rich desserts if you’re looking for more options!

These brownie batter bites taste like you’re eating a spoonful of sugary brownie batter, but they’re actually good for you. We’ll eat them as a dessert or snack. And if you’re packing them for lunches, freeze them before popping them into the lunch container so they keep their shape.

High Protein Brownie Batter Bites

A rich, chocolatey snack that tastes like a treat but fuels like a real-food meal.

  • Line a baking sheet with parchment paper and set aside.

  • Blend cottage cheese, protein powder, cocoa powder, nut butter, maple syrup, and vanilla in a blender or food processor until smooth and thick.

  • Transfer to a bowl and stir in almond flour until the mixture is firm enough to scoop. Fold in chocolate chips if using.

  • Scoop and roll into 12–16 brownie batter bites. Place the dough onto the parchment lined baking tray and chill for at least 30 minutes before serving. If your dough is really soft, then chill the bowl for about 10–15 minutes first before scooping.

Nutrition Facts

High Protein Brownie Batter Bites

Amount Per Serving (1 bite)

Calories 65
Calories from Fat 27

% Daily Value*

Fat 3g5%

Saturated Fat 1g6%

Trans Fat 0.004g

Polyunsaturated Fat 0.3g

Monounsaturated Fat 1g

Cholesterol 7mg2%

Sodium 61mg3%

Potassium 69mg2%

Carbohydrates 6g2%

Fiber 1g4%

Sugar 3g3%

Protein 5g10%

Vitamin A 23IU0%

Vitamin C 0.01mg0%

Calcium 47mg5%

Iron 0.2mg1%

* Percent Daily Values are based on a 2000 calorie diet.

If your house is like mine, rolling them smaller helps stretch the batch. I’ll often make 16 mini bites so everyone gets one and the older kids can grab seconds.

Storage and Shelf Life

These brownie batter bites will keep in the fridge for up to 5 days or the freezer for up to 2 months. Whenever I make a batch they’re usually gone the same day! You can also double or triple the batch to freeze for later.

What are some of your favorite healthier treats to make? Leave a comment and share below!

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coconut oil pulling chews

Oil Pulling With Coconut Oil Chews

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I’m a big fan of oil pulling. I’ve shared before how I started this age-old practice and why I started oil pulling with coconut oil instead. I decided to give my oral routine an upgrade with these coconut oil pulling chews with essential oils!

Coconut Oil Pulling Benefits

Not familiar with oil pulling? It’s simply swishing oil (usually sesame or coconut oil) in your mouth, then spitting it out in the trash. There’s some research, and plenty of anecdotal evidence, that shows it can reduce plaque. Coconut oil is also naturally a mild antibacterial and can help keep oral bacteria in check. 

Coconut oil pulling for teeth is an old practice, but more people are starting to pick it back up. How long you swish the coconut oil depends on your tolerance, but 5-20 minutes is a good goal. So how often do you do coconut oil pulling? I aim for once a day, or at least several times a week. 

What kind of coconut oil you use also plays a role. I recommend using organic, virgin (or unrefined) coconut oil. MCT oil will also work. 

Oil Pulling With Coconut Oil For Teeth 

The idea is that the oil can reach and help remove harmful substances in the mouth, like bacteria and plaque. Unlike alcohol-based mouthwashes and toothpaste, oil may be able to get to hard to reach parts of the gum. And the naturally antibacterial properties of oils like coconut may help break down bacteria.

Many report their teeth and gums feel much cleaner when regularly using oil pulling. Others notice bad breath goes away. Personally, I saw less gum swelling and plaque on my teeth. My dentist even commented how clean and plaque-free my teeth were after I added oil pulling to my oral health routine.

While oil pulling isn’t a miracle cure, there’s a good chance it promotes healthier teeth and gums. Especially if used in combination with other good oral health practices. If you want to read more, I’ve written about coconut oil pulling in more detail here. 

Coconut Oil Pulling With Essential Oils

These coconut oil pulling chews were inspired one day when I made homemade chocolate in little molds. I realized I could make my routine simpler by making bite-size oil pulling chews. 

Adding essential oils like peppermint, clove, and tea tree improve the taste and the health benefits. My favorites so far are mint and clove. Just make sure that the oils you choose are safe for oral use and don’t interact with any of your meds or health conditions. 

Here are some essential oils that work well with oil pulling:

I keep these chews in the fridge so they maintain their shape. Keeping them cool also helps with the texture at the beginning. For my kids who have trouble with the texture of coconut oil, keeping these in the fridge so they can “chew” them first helps a lot.

Coconut Oil Pulling Chews

These pre-made chews make oil pulling easy. Customize the flavors and add health benefits with your favorite essential oils!

Prep Time5 minutes

Cooling Time30 minutes

Yield: 12 chews

Author: Katie Wells

  • Melt the coconut oil until just barely liquid.

  • Remove from heat and add the essential oils.

  • Pour into silicone candy molds and put in the fridge or freezer to harden.

  • Once hardened, remove from the molds and store in a jar.

  • Use one chew per day as needed for oil pulling.

  • Want a pre-made essential oil blend? I love this Balanced Mouth Blend from Wellnesse.
  • The molds I used held about 2 teaspoons each. If your molds are a little smaller or larger than mine then you’ll get a different yield. 

Other Healthy Mouth Recipes

I’ve always been fascinated by oral health. I was even able to use a combination of diet, supplements and oral health products to reverse a cavity. Since then I’ve made these methods a priority for our whole family. These are some of the other recipes and methods we use:

 Ever tried coconut oil pulling? How did it work for you? Leave a comment and let us know!

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Homemade Healthy Hot Chocolate

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We don’t get much snow since we moved (or any!), but back in the day the kids loved playing outside for hours when it snowed. There’s something almost sacred about coming in from the cold to a mug of steaming cocoa topped with whipped cream. However, I wanted to find an alternative to conventional hot cocoa mix loaded with refined sugar and powdered milk.

So I set out to create a healthy, simple, and completely homemade version that tastes even richer than what I grew up with. This isn’t just another hot chocolate mix recipe, it’s real food comfort in a mug. And once you know how to make good hot chocolate, the packets just don’t taste the same. 

Thanks to this recipe, I’m always happy to oblige when my kids ask for cocoa after hours outside. It’s become our version of the classic childhood ritual. And this one is made with nourishing hot chocolate ingredients I feel good about serving.

The Best Hot Chocolate Recipe (Option for Dairy Free)

This hot chocolate combines cocoa powder, healthy fats, warming spices, and natural sweeteners for a cozy cup of cocoa. You can use organic whole milk for a traditional richness, or swap in coconut or almond milk for a dairy-free version. Coconut milk is higher in fat to make it even creamier. Gelatin helps thicken and adds hair, nail, and gut health benefits.

Instead of refined white or brown sugar, I prefer maple syrup or honey. They add natural sweetness, minerals, and antioxidants.  A pinch of sea salt enhances the chocolate flavor, and a splash of vanilla extract rounds everything out beautifully. Sometimes I’ll shave in a bit of dark chocolate for extra richness, but this recipe works perfectly with cocoa powder and is delicious, no chocolate chips required.

The secret to good hot chocolate is quality chocolate and healthy fats. Adding butter or coconut oil creates that velvety texture most people associate with melted milk chocolate, without the processed ingredients. And if you need to avoid dairy, coconut milk or coconut oil still adds enough fat to recreate the right texture. 

Customizations and Easy Shortcuts

This recipe is incredibly flexible. Prefer it sweeter? Add a touch more maple syrup or raw honey. Want it ultra-rich? Stir in a little chopped dark chocolate at the end. For a classic finish, top with real-food whipped cream.

If you grew up on instant packets, this will taste deeper and more complex thanks to real cocoa powder, healthy fats, and that pinch of sea salt. Sea salt helps balance out the sweetness and it reduces any bitterness in the cocoa. Learning how to make good hot chocolate is surprisingly simple. 

This can be easily customized to your preferences and I’d love to hear your variations in the comments. I love adding a dash of cayenne for a spicy version or some frozen raspberries for berry hot cocoa. This hazelnut hot chocolate recipe is also a family favorite.

Optionally you can also add in some anti-inflammatory turmeric, hormone balancing maca root, or antimicrobial cinnamon. Cinnamon also makes it taste like Mexican hot chocolate. Homemade marshmallows with honey and gelatin are also a family favorite!

Whether you’re making it for a crowd or just yourself, treat yourself (and family!) to some of this nourishing, healthy hot chocolate.

Healthy Hot Chocolate Recipe

This delicious real food hot chocolate recipe combines cocoa powder, healthy fats, and natural sweeteners for a satisfying and healthy drink.

Optional Additions

  • ½-1 tsp maca powder (optional)
  • ¼ tsp turmeric (optional)
  • ½ tsp cinnamon (optional)
  • splash of cream or coconut cream for richness (optional)

  • Add all ingredients to a blender and blend until smooth.

  • Pour into a small saucepan and warm gently over medium heat while stirring. Don’t boil.

  • Taste and adjust sweetness or spices.

  • Pour into a mug and enjoy warm.

Nutrition Facts

Healthy Hot Chocolate Recipe

Amount Per Serving (1 cup)

Calories 241
Calories from Fat 144

% Daily Value*

Fat 16g25%

Saturated Fat 8g50%

Trans Fat 0.5g

Polyunsaturated Fat 2g

Monounsaturated Fat 5g

Cholesterol 30mg10%

Sodium 477mg21%

Potassium 276mg8%

Carbohydrates 16g5%

Fiber 6g25%

Sugar 6g7%

Protein 13g26%

Vitamin A 353IU7%

Vitamin C 1mg1%

Calcium 361mg36%

Iron 2mg11%

* Percent Daily Values are based on a 2000 calorie diet.

Try topping it with whipped cream, coconut cream, or a few marshmallows.

Cocoa For a Crowd

You can make a single serving of cocoa in just two minutes in the blender, or easily scale it. It also adapts well to a Crock Pot if you’re making this for a crowd. Just multiply the ingredients, whisk well, and keep warm until ready to serve. It’s perfect for kids, holiday gatherings, or family night.  

If you want to make a gallon for a crowd here are the adjusted amounts:

  • 13 cups milk
  • 1 cup cocoa powder
  • 1 cup gelatin
  • 3/4 cup butter or coconut oil
  • 1/4-1/2 cup maple syrup or honey (to taste)
  • 3 TBSP vanilla extract
  • 1/8 tsp salt
  • 3-6 TBSP maca powder (optional)
  • 3 tsp turmeric (optional)
  • 3 TBSP cinnamon (optional)

No time to make cocoa from scratch? I like using this Organifi Gold chocolate powder to make healthy and delicious hot chocolate! And these healthy marshmallows work well too. 

What’s your favorite warm drink on cold days? Leave a comment and let us know!

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nervous system home

How to Build a Nervous System–Friendly Home

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Ever come home after a long, stressful day and felt even more stressed once you stepped inside? Or if you’ve been at home all day with the kids and the mess and the noise has you wanting to pull your hair out? Our homes can be a welcoming, safe space, or they can add to the chaos.

Over the years, I’ve been learning and experimenting with what it looks like to create a nervous system–friendly home. I’ve shared pieces of this before, but I wanted to pull it all together in one place. These are the things that have worked for me and that I’ve dialed in over time. Many of them are free, most are simple, and all are easy enough.

The home is like a partner with our nervous system. Our environment is either reinforcing safety signals or subtle danger signals all day long. And for many of us, especially moms, the home is where the majority of our nervous system triggers live. One 2009 study even found a direct link to clutter and stress levels in women. 

My goal when I walk into my home is to feel like my nervous system is getting a comforting hug. It’s that feeling when your body relaxes and the tension starts to slip away, even without you noticing. 

How Our Homes Talk to the Nervous System

Our nervous system is constantly scanning. It’s noticing light cues, sounds, visual clutter, smells, temperature, predictability, and social cues. These signals happen hundreds or thousands of times per day.

When those cues lean toward “unsafe,” our baseline tends to stay in sympathetic mode, or fight-or-flight. When they lean toward “safe,” the body can relax into parasympathetic mode, where digestion, repair, connection, and sleep happen more easily.

I talk a lot about healthy foods and supplements, but these can’t work well when our nervous system is under constant stress. In this article, I’m walking through what’s made the biggest difference for me. See what resonates with you and what you’d like to add (or take away) from your space. 

Light: The Biggest Nervous System Lever in the Home

You’ve probably heard me talk about light a lot, and that’s because I really believe it’s one of the biggest cues we can send to the body. Light is a massive safety or danger signal, and in many cases, the right kinds of light are free or inexpensive. For me, light is at least as important as diet and supplements. And ideally, it’s a both-and situation. 

Getting natural sunlight first thing in the morning, preferably within an hour of sunrise, is a huge needle mover. Some easy ways I do this include stepping outside as soon as I wake up, often barefoot, and usually in my pajamas. I open the blinds fully during the daytime, and I’ll even open the windows (yes, even when it’s cold out!). 

Morning Sunlight

When that morning sunlight hits our eyes, it starts a hormonal cascade that helps bring everything into alignment. You’ll want to make sure the light isn’t being filtered through a window or glasses. Be sure not look directly at the sun though! I even know some people who wear blue-blocking glasses until they get outdoors, so sunrise light is the first thing that hits their eyes.

I like to stack this with other habits. If it’s not too cold, I’ll get my feet on the ground, do some grounding, and hydrate with mineral water while I’m outside. I keep a quart of salt water and/or minerals on my nightstand that’s easy to grab.

During the day, we actually want bright light. Blue light itself isn’t harmful, but it’s all about the timing. During the brightest parts of the day, blue light signals alertness and metabolism, something we want. I also like to get little “light snacks” by going outside in bright light for about 10 minutes in the afternoon. 

Inside the house, I use full-spectrum, non-flicker daylight bulbs during the day.

Evening Light Cues

Evening light is where I’m the most intentional. In a perfect world, we’re aware of our light environment after sunset. Bright light at night signals daytime to the body and can cause stress in our nervous system. 

Whenever possible, I try to eat earlier and give myself at least three hours before bed with no food and lower light. I switch to warmer, lower light bulbs that mimic the feel of sunset and campfire light. I use lamps instead of overhead lighting and keep light at eye level or below. Our ancestors had lower and warmer light sources from candles and fires. 

After sunset, I avoid bright LEDs and anything that signals daylight, including screens. When I do need screens, I use red filters or my Daylight computer that doesn’t have backlighting for writing or creative projects.

In my bedroom, I pull down the blackout shades after sunset, block outdoor artificial light, and turn on red-spectrum low-light bulbs. I’ll read or draw and try not to be on screens. For me, light structure and nervous system structure are directly related.

Peace and Quiet

Sound is another big trigger that people don’t always think to audit. Household noise can impact cortisol and the startle response, even when we think we’ve tuned it out. Things like a loud TV always being on, constant notifications, HVAC hums, appliances, or echoey rooms can all be stressors.

There are often simple shifts here. Adding textures can dampen sound. Lowering or turning off the TV helps. White noise can be calming. In my bedroom, I use a Jaspr air filter that also provides a really beautiful white noise sound.

Notifications are another big one. My phone is almost always on silent or airplane mode. I don’t like vibration or sound, and I check it only when I want to, instead of reacting to alerts. And at night, my phone goes in the charging drawer in the kitchen. 

Temperature and Nervous System Safety

Temperature is another often-forgotten stressor. Extreme temperatures are obviously stressful, but never having variation can also be confusing to the body. Interestingly, overheated homes are linked to increased irritability and stress hormones. Cooler temperatures, especially during sleep, support vagal tone.

During the day, I aim for a comfortable indoor range, but not overly warm. At night, I keep my bedroom much cooler, often in the 60s. Instead of heating the whole house, I prefer to pile on the warm blankets and use my Chilipad to cool the mattress. Some of my best sleep happens with windows open and cozy blankets, even when it’s cooler outside. 

And while we’re on the topic of temperature, using a sauna can help our bodies be more resilient to stressors. Sauna is known as a hormetic stressor, or the good kind of stress, that helps our body better self-regulate. 

Visual Load, Clutter, and Mental Stress

This is a big one, especially for women. Visual clutter is a drain on our nervous system and it increases stress levels. Every item we own is a micro-decision. I’ve heard the phrase, “Everything you own owns a little part of you,” and that really resonates.

Research shows that women are often more affected by visual load than men. Clutter often signals unfinished tasks, which can add (you guessed it!) more stress. Over time, I’ve focused more on simplifying and subtracting than organizing. Clearing surfaces, creating neutral spaces, and hiding visual noise with storage can help.

For me, decluttering hotspots like the entryway, kitchen counters, and the chair in my room has made a noticeable difference. Calm is not just an aesthetic, but a purposeful design strategy.

Bring the Outside In

When I imagine a calm space, being outside in nature is part of the picture. We’re wired for the safety cues that nature offers. There’s compelling data that spending time in nature benefits the nervous system and psyche, even over short periods.

In the same way, bringing nature into the home can act as a safety signal. Natural materials like wood, stone, clay, and natural fibers feel grounding. My home has lots of natural light, and I have more than a few plants in my bedroom. I’m incorporating more natural fabrics into my wardrobe and I love these linen bedsheets. 

I feel more peaceful when my home reflects nature, even in small ways.

Minerals are another way I bring nature into the home. I have mineralized water stations, sea salt in the kitchen, and bath setups with Epsom salt, sea salt, and essential oils. I keep a hydration corner in my kitchen with liquid minerals the kids and I add to drinks.

Grounding is another component. I love being barefoot outside, but indoors I also use natural fiber rugs and blankets. I like sitting on the floor, not just chairs. Outdoor spaces like patios and hanging chairs help blur the line between indoor and outdoor. 

Cozy Corners and Spaces

Emotional safety is foundational for our overall health. If our body is on edge and in fight or flight mode, it’s much harder for healing to happen. I’ve found that cozy, calming spaces in the home can be very regulating.

When my kids were younger, indoor yoga swings and hanging chairs were incredibly calming for their nervous systems. Movement is regulating for adults too. Most of our swings live outside now that we live in a pretty warm climate. 

Create calm nooks with warm blankets and inviting books. Try weighted blankets, and having designated quiet spaces to support regulation. Rituals and routines matter too. Morning routines and bedtime routines signal predictability and safety, especially for kids who thrive on some kind of structure. 

For me, evening rituals like sipping Cacao Calm or listening to calming music help signal that it’s time to slow down.

The Bedroom as a Nervous System Repair Station

If I had to prioritize one room, it would be the bedroom. Sleep is when repair happens, so the bedroom should support that as much as possible.

In my bedroom, I prioritize complete darkness with blackout curtains and no LEDs. I keep the room cool, use white noise, and minimize clutter. I don’t have a TV or screens in the room, and I try not to bring my phone or computer in. I don’t even have a dresser in my room as all of my clothes live in the closet, out of sight! 

I use linen bedding, a natural mattress, and keep mineralized water on my nightstand. The lighting is low and warm in the evening and I can instantly feel my body relax. It’s not so much about adding to the space, but taking away from it. Removing devices, blue lights, cables, clutter, and work reminders. My bedroom is for sleep and calm.

The Kitchen as a Nourishment Space

The kitchen can also be a nervous system regulation area. Hydration zones, visible minerals, and simplified tools make nourishment easier and less stressful. Keeping surfaces uncluttered and organizing for ease reduces overwhelm. I’ll also make sure that simple, healthy foods are visible so my kids can easily grab something. The goal is to make the kitchen feel like a place of nourishment, not stress.

The Snowball Effect

What I love about this is that a nervous system–friendly home doesn’t have to be expensive. Many of the most impactful changes are free. Opening blinds and windows, turning off overhead lights at night, decluttering, reducing noise, cooling the bedroom, and adding natural elements can all shift the nervous system.

This is about signals, not aesthetics. It’s not about having a fancy home, high-end furniture, or extreme minimalism where everything is white. It’s about turning your home into a nervous system ally. These small changes can have a compounding effect over time that can add up to big results. 

Final Thoughts On A Nervous System Supportive Home

Our homes are constantly sending signals to our nervous system, whether we realize it or not. When those signals support safety, regulation becomes easier and these small changes compound over time.

It’s not about having the perfect home, but learning to embrace more calm in an intentional way. These small shifts can help your home work for you and your family’s health. 

What are some ways you’ve created more calm in your home (or would like to)? Leave a comment and let us know!

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Homestead Blog Hop - Homestead tips, ideas, animal care, and recipes every Wednesday

Homestead Blog Hop 586 – Valentine’s, Strawberry Cake, and Fresh Bread

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Welcome to Homestead Blog Hop, a weekly gathering for homesteaders and simple living enthusiasts to share DIY projects, from-scratch recipes, and creative inspiration. This week’s hop features cozy homesteading tips, along with practical ideas that celebrate handmade living and self-sufficiency.

Whether you’re looking for seasonal crafts, homemade treats, or encouragement on your homesteading journey, you’ll find plenty of inspiration to carry into the new year. Grab a cup of tea, explore the featured posts, and join us in sharing your own homestead creations.

Meet Your Homesteading Hosts

We’re Kelly from Simple Life Mom, Liz from The Cape Coop, Natasha from Houseful of Nicholes, and Laurie from Ridgehaven Homestead. Together, we’re passionate about from-scratch living, simple ingredients, frugal habits, and intentional homesteading. We’re delighted to host the Homestead Blog Hop, where you can find fresh inspiration each week for DIY projects, homemade recipes, and practical simple living ideas.

Follow Us for More Homestead Inspiration

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FEATURED POSTS from the Last Homestead Blog Hop

Each week, we take turns selecting three featured posts from the Homestead Blog Hop. These features are shared across all of our social media platforms, helping spotlight the creativity and hard work of our fellow homesteaders. Here are the featured posts from last week’s hop:

1. Le Creuset No Knead Bread from Walking on Sunshine Recipes

2. Creamy and Slightly Tangy Strawberry Dump Cake Recipe from Recipe Idea Shop

3. 4 Free Heart Box Template Printables for Valentine’s Day from Press Print Party

Congrats! Feel free to grab the featured on button for your post.

Just right click and ‘save image as…‘

Guidelines for the Homestead Blog Hop

  1. Click the “Add Your Link” button below and upload a clear, eye-catching image from your project or recipe. Please link directly to the family-friendly post itself, not your blog’s homepage.
  2. You may link up up to three posts each week.
  3. Take time to visit a few other blogs in the hop and leave a thoughtful comment to let them know you stopped by. Community support makes this hop special!
  4. Please include a link back to the Homestead Blog Hop in your post. Posts without a backlink are not eligible to be featured. All featured posts are shared across all hosts’ social media channels.
  5. Share posts that haven’t been linked to the hop before. Older posts are welcome as long as they are new to the hop.
  6. By joining the Homestead Blog Hop, you grant the hosts permission to use one image from your post, with a link back to your site, if your post is selected as a feature next week.
  7. This is a family-friendly link-up designed to encourage, inspire, and support the homesteader in all of us.

Let the Party Begin!

Which project are you excited to try this week? Leave a comment below.

Join Our Homestead Blog Hop Pinterest Board

Follow all of your hosts on Pinterest and send a message if you’d like to be added to our Homestead Blog Hop group board. This board is a great place to share your DIY projects, crafts, and from-scratch recipes with the homesteading community.

Guideline: Only pin posts that you’ve linked up to the Homestead Blog Hop.

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Your Breasts Have Their Own Microbiome (And Here’s Why That Matters)

Your Breasts Have Their Own Microbiome (And Here’s Why That Matters)

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If I asked you where key bacteria live in your body, you’d probably say your gut. Maybe your mouth. Possibly your skin.

Your breasts probably wouldn’t make the list.

And yet – they should.

We’ve known for years that gut microbes are surprisingly chatty. They send signals to the brain that influence mood and stress resilience. (1) They help train the immune system so it knows when to calm down and when to fight. (2) They even influence how the liver processes hormones like estrogen. (3)

But sometimes microbes don’t just send signals – they relocate.

Breast tissue contains its own distinct microbial community. Some of these microbes may originate in the gut. Others likely come from the skin. And during breastfeeding, beneficial bacteria may be delivered to the breast as part of the body’s natural support system for mother and baby.

In this article, we’ll talk about what they’re doing there and why it matters for breast health across our lifespan. First, though, a quick note: This is not medical advice and is not intended to diagnose or treat any condition. None of these statements have been evaluated by the FDA.

Now, let’s take a look.

What is the breast microbiome?

For decades, scientists assumed that internal tissues like the breast were sterile unless infection was present. But advances in DNA sequencing have changed that assumption.

As one study explains:

“This research shows that breast tissue is not sterile but contains a diverse community of bacteria, adding to the literature that body sites once believed to be sterile do indeed have an endogenous microbiome…” (4)

Researchers have identified a consistent microbial ecosystem in breast tissue, mostly made up of Proteobacteria, Firmicutes, Actinobacteria, and Bacteroidetes. Think of these as broad bacterial “families” or groupings.

Zooming in a level, common genera include Staphylococcus and Streptococcus – bacteria that, in the right balance, peacefully coexist and interact with immune cells in the breast.

This isn’t just bacteria from the surface tagging along. In fact:

“Our results indicate a distinct breast tissue microbiome that is different from the microbiota of breast skin tissue…” (5)

In other words, the breast has its own microbial signature – a living ecosystem within the tissue itself.

And like all ecosystems, balance matters.

How the Breast Microbiome May Influence Breast Health

As researchers have compared breast tissue samples, a clear pattern has emerged: the microbial mix looks different in healthy tissue than it does in tissue affected by benign growths or breast cancer. (5) (6) (7)

In healthy tissue, the microbial pattern tends to reflect a more even distribution of bacterial groups – without the overrepresentation of certain species that appear more frequently in tissue samples from women diagnosed with breast cancer.

In contrast, tissue samples from women diagnosed with breast cancer often show shifts in microbial balance. Some bacteria that are typically present in very small amounts in healthy tissue appear in higher proportions in abnormal samples – including genera such as Fusobacterium, Atopobium, and members of the Enterobacteriaceae family. (5) (4) (7) Higher levels of Staphylococcus and Bacillus have also been observed in some studies. (5)

These differences don’t prove cause and effect, but they do suggest that microbial balance may play a role in shaping the local immune environment – including how the body responds to inflammation, environmental exposures, and the behavior of abnormal or “rogue” cells.

What Might These Microbes Be Doing?

We’re still in the early chapters of this research, but several potential roles have emerged.

Supporting local immune balance

Breast tissue contains resident immune cells that monitor the surrounding environment. Some researchers have proposed that the breast microbiome may interact with these immune cells and influence local immune signaling. (4)

Influencing inflammatory pathways

Several studies comparing healthy breast tissue with unhealthy tissue have found that shifts in microbial composition are associated with differences in inflammatory patterns within the breast microenvironment. (6) (7)

While this doesn’t establish direct cause and effect, it does suggest that microbial balance and inflammatory signaling are interconnected – and persistent inflammatory signaling is one factor known to influence long-term tissue health.

Interacting with metabolic activity in the tissue

The 2014 study that helped establish the presence of a breast microbiome also noted that bacterial metabolic activity – including the potential ability to degrade certain compounds – could influence the tissue environment. (4)

Some bacteria are known to metabolize carcinogens and other environmental chemicals in different parts of the body, and researchers have suggested that similar activity could occur within breast tissue.

What Influences the Breast Microbiome?

If the breast has its own microbial ecosystem, the next obvious question is: what shapes it?

Researchers are still piecing that together, but a few factors are beginning to stand out:

Diet

It probably won’t surprise you that what we eat matters.

Research from Wake Forest School of Medicine — including work by Katherine L. Cook, Ph.D., whose lab studies metabolism, obesity, and breast cancer biology — has shown that dietary changes can alter the breast microbiome in animal models. In one study, fish oil supplementation shifted the microbial composition of breast tissue and was associated with changes in tumor biology.
(8)

While these findings are still early and primarily preclinical, they support a bigger picture we already understand: Food influences microbes in more places than just the gut – and the breast appears to be one of them.

Metabolic Health

Body composition also appears to play a role. Obesity is associated with changes in inflammation and immune signaling, and research suggests it may also reshape the microbial landscape within breast tissue.

Katherine Cook’s work, in particular, has explored how this factor alters the breast microenvironment – including shifts in microbial and inflammatory patterns that may influence long-term risk.
(9)

This doesn’t mean body composition alone determines breast health. But it does suggest that the metabolic environment of the body may influence the microbial environment of the breast.

Breastfeeding

Breastfeeding adds another fascinating layer.

During lactation, immune cells can transport select microbes from the maternal gut to the mammary gland through what researchers call the entero-mammary pathway.
(10)

This process appears to be part of a coordinated immune-support system – helping deliver beneficial bacteria to infants while also shaping the microbial landscape of the breast itself.

Breastfeeding is associated with a reduced risk of breast cancer, with longer duration linked to greater risk reduction. Large epidemiological studies have consistently shown this protective association. (For example, this one).

Researchers already understand several mechanisms that likely contribute to that reduced risk, including hormonal shifts, fewer lifetime menstrual cycles, and structural changes in breast tissue that occur during lactation.

The microbiome may represent another piece of that puzzle.

While we don’t yet have definitive evidence that microbial changes during breastfeeding directly influence long-term risk, the fact that lactation reshapes both immune signaling and microbial communities makes this a topic worthy of deeper investigation.

Okay . . . so what does this mean for me?

If you’ve read this far, you might be wondering whether there’s anything you can actually do with this information.

Right now, we don’t yet have breast-specific probiotic protocols or targeted microbiome therapies.

This research is still unfolding, but what we do know is encouraging.

The same lifestyle factors that support immune balance, metabolic health, and microbial diversity throughout the body are likely supporting the breast as well.

For me, that means I’ll continue to prioritize:

  • Eating a fiber-rich, whole-food diet that nourishes beneficial microbes
  • Including omega-3 fats from sources like fatty fish
  • Supporting stable blood sugar and metabolic health
  • Moving regularly to support lymphatic flow

None of these are complicated strategies. They’re foundational ones.

And foundational health tends to ripple outward.

The discovery of the breast microbiome doesn’t mean we need a brand-new strategy.

It reinforces what we already know. Everything’s connected – our immune system, our hormones, our metabolism, and yes, our microbes.

I think I’ll go make some yogurt now.

Sources

  1. Cryan JF, O’Riordan KJ, Cowan CSM, et al. (2019). The Microbiota-Gut-Brain Axis. Physiology & Behavior.
  2. Garrido-Mesa J, Gálvez J, Garrido-Mesa N. (2023) Editorial: The gut-immune axis: a complex training ground impacting inflammatory pathologies. Frontiers in Immunology.
  3. Tilg H, Adolph TE, Trauner M. Gut–liver axis: Pathophysiological concepts and clinical implications. Cell Metabolism.
  4. Urbaniak C, Gloor G, Brackstone M, et al. The microbiota of human breast tissue.. Scientific Reports.
  5. Hieken TJ, Chen J, Hoskin TL, et al. The Microbiome of Aseptically Collected Human Breast Tissue in Benign and Malignant Disease. Scientific Reports.
  6. Hieken TJ, Chen J, Chen B, Johnson S, Hoskin TL, Degnim AC, Walther-Antonio MR, Chia N. The breast tissue microbiome, stroma, immune cells and breast cancer. Neoplasia.
  7. Desalegn Z, Smith A, Yohannes M, Cao X, Anberber E, Bekuretsion Y, Assefa M, Bauer M, Vetter M, Kantelhardt EJ. Human breast tissue microbiota reveals unique microbial signatures that correlate with prognostic features in adult Ethiopian women with breast cancer. Cancers.
  8. Researchers find evidence that diet can alter the microbiome to affect breast cancer risk. (2021) Wake Forest School of Medicine news release.
  9. Leveraging gut microbiome data for ancillary studies in dietary and weight loss clinical trials. Prevent Cancer Foundation PDF.
  10. Mandhane PJ, Sears MR, Turvey SE, Azad MB, et al. Breastmilk Feeding Practices Are Associated with the Co-Occurrence of Bacteria in Mothers’ Milk and the Infant Gut: The CHILD Cohort Study. Cell Host & Microbe.

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