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.
Depression and Anxiety Guide
A practical guide exploring nutrition and lifestyle strategies that may help support mood, emotional well-being, and overall health for mild depression and anxiety.
Thyroid Health Guide
A practical guide to supporting thyroid health through nutrition, key nutrients, lab testing, and the connection between thyroid function and the gut microbiome.
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 personalized 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.
Custom Food Suggestions
I’ll send you customized food suggestions that help you include foods that are specifically helpful to your unique nutrition and health needs. Additionally, I will provide you with a wealth of resources to help you prepare meals you love with joy and confidence.
Ongoing Support
I am in your corner every step of the way. We’ll check in regularly and adjust your plan over the course of our work together to ensure you’re on the right track, and you can email me between sessions as needed for clarification and updates.
Education
Understanding the “why” behind your nutrition choices is crucial. I’ll provide personalized guidance, practical resources, and education to help you understand your unique nutritional needs and feel empowered to make choices that support your health and well-being.
Accountability
I’ll support you throughout our work together and help you recognize your progress along the way. I’ll use your individual goals and needs to guide our work, helping you build sustainable changes with confidence and autonomy.
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...
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