Free guides for the questions you keep circling back to.
Practical guides and resources to help you better understand your health and take the next step with confidence.
Browse by topic below. Every guide is free to download and written to be read in one sitting — no jargon, no overwhelm, just what’s useful.
Sara Russell, Ph.D., FNTP
For Practitioners
Choosing the Perfect Prenatal
A practical guide to help you understand what to look for when choosing a prenatal supplement — and the ingredients worth questioning.
Sleep & Insomnia Guide
Simple, practical strategies to support better sleep and improve your evening routine, backed by nutrition and lifestyle basics.
Bone Health Guide
Learn about the nutrition and lifestyle factors that support healthy bones at every life stage, from calcium to weight-bearing movement.
Bipolar Nutrition Guide
An accessible resource covering nutrition considerations for people living with bipolar disorder, written in plain, supportive language.
For Patients/Clients
Choosing the Perfect Prenatal
A clinical reference for evaluating prenatal formulations, covering bioavailable nutrient forms, dosing considerations, and red flags to raise with clients.
Sleep & Insomnia Guide
An evidence-informed overview of the nutrition and lifestyle factors that influence sleep, built to support client conversations around insomnia.
Bone Health Guide
A referral-ready summary of the nutrition and lifestyle factors affecting bone density, useful for client education and care planning.
Bipolar Nutrition Guide
A professional resource designed to support practitioners working with clients with bipolar disorder, with referral-ready clinical detail.
Looking for more personalised support?
Free resources are a great place to start. If you’re looking for guidance shaped around your own history, labs, and goals, here’s how I can help.
Tailored Meal Plans
You’ll receive customized meal plans that outline what to eat, when to eat, and portion sizes. These plans take the guesswork out of meal prep and make healthy eating convenient.
Ongoing Support
We are with you every step of the way. Regular check-ins and adjustments to your plan ensure that you’re on the right track. Have questions or need guidance? We’re just a message away.
Education
Understanding the “why” behind your nutrition plan is crucial. We provide you with the knowledge and resources to make informed choices about your diet, empowering you to take control of your health.
Accountability
We help you stay on track and motivated. Your progress is tracked and celebrated, keeping you motivated to achieve your goals.
My Nutrition Blog
Can Finasteride Cause Anxiety & Gut Problems?
Pablo had been losing his hair since his late twenties. Like millions of men, he started a common prescription medication called finasteride, which became so routine in his daily life that he almost forgot he was taking it. It was working well, and he built his career...
Cross-Pollinating PTSD Factors: The Intersection of Seasonal Allergic Rhinitis, Olfactory Memory, and Trauma
Every spring, some people experience something that goes far beyond a runny nose and itchy eyes. Alongside the usual allergy symptoms of sniffling and sneezing, they report episodes of intense emotional distress. These could manifest as fits of rage, inconsolable...
Should I Eat My Placenta? Exploring the Pros and Cons of Placentophagy
Depending on your background, community, and lifestyle, the concept of eating placenta—“placentophagy”—may seem totally normal or completely shocking. In case you’re new to the mostly underground world of placenta consumption, it is the postpartum maternal...
Stay Informed. Stay Healthy. Subscribe Today!
Address
1820 Alpine St., Carson City, NV 89703
Social
Copyright © 2025 Build Nurture Restore