The Foundations of Health & Wellness: Part 3 – Hydration & Whole-Food Nutrition: Fuel, Not Fads

This is Part 2 of the Foundations of Health and Wellness series. If you want to read more on my series of The Foundations of Health and Wellness, you can read it here.

Are You Fed… or Truly Nourished?

We’ve all heard “you are what you eat.” But what if it’s deeper than that? What if your body is quietly telling you it’s undernourished—not just underfed? Cravings, fatigue, brain fog, poor sleep, and even emotional imbalance may not be flaws to fix, but signals to decode.

When I began to shift from calorie-counting to nourishment-tracking, I saw changes almost immediately. More energy, better skin, fewer sugar cravings. This post is about going back to the basics—hydration and nutrition—done right.

Why Most People Are Dehydrated (Even If They’re Drinking Water)

About three out of four people are chronically dehydrated. Not because they don’t drink enough water—but because their bodies can’t absorb it properly. Tap water is often stripped of natural minerals, and most bottled water isn’t any better. Our cells need electrolyte-rich water to function properly.

Without it, you may experience:

• Fatigue and brain fog
• Slower digestion and metabolism
• Muscle cramps and joint stiffness
• Dry skin and brittle hair

Upgrade Your Hydration:

• Add trace mineral drops or a pinch of sea salt to filtered water
• Drink spring water when possible—it contains natural minerals your body craves
• Hydrate consistently throughout the day—don’t wait until you’re thirsty

“Mineralized hydration supports optimal mitochondrial function—the literal powerhouses of your cells.” — Dr. Ana M., integrative physician

The Soil Is Sick—And So Is Our Food

You can eat all the veggies in the world, but if they’re grown in depleted soil, your body might not be getting what it needs. Industrial farming practices strip the land of minerals, reducing the nutritional content of produce significantly over time.

One solution? Regenerative farming. These farms use methods like crop rotation, composting, and letting one quadrant of land “rest” each year to replenish nutrients. Historically, farmers would burn a quadrant each season—a slash-and-burn fallowing method—to naturally re-fertilize the soil. These traditional practices work with nature, not against it.

God’s Grocery List: Eat With the Seasons

Nature gives us exactly what we need, when we need it. Seasonal eating aligns with our body’s changing needs and rhythms. Here’s how you can follow this intuitive rhythm:

• Winter: Broths, root vegetables, slow-cooked stews. These nourish the immune system and provide grounding energy.
• Spring: Bitter greens like nettle, dandelion, and arugula help detox the liver and stimulate digestion.
• Summer: Hydrating fruits (like watermelon, berries) and raw vegetables keep us cool and replenished.
• Fall: Squashes, warming spices, and complex carbs prepare us for the colder months and support hormone transitions.

Let seasonal foods guide you back to rhythm, balance, and trust in what the earth provides.

The Protein Deficit—Especially for Women

Let’s talk about protein. It’s the most essential macronutrient for repair, hormone balance, mood regulation, and blood sugar stability. Yet studies show that most women are consuming 30–50% less protein than their bodies require daily.

Undereating protein can lead to:

• Increased sugar cravings
• Fatigue and poor recovery after workouts
• Muscle loss and slower metabolism

When you eat enough protein, your body:

• Burns fat more efficiently
• Feels satisfied (reducing emotional or binge eating)
• Balances hormones more effectively

Don’t fear animal-based protein—it’s one of the most complete and bioavailable sources we have. Eggs, grass-fed beef, chicken, fish, and organ meats are nutrient-dense powerhouses.

How I Got Off the Rollercoaster

Once I started adding in more electrolytes and real, seasonal food, I noticed a complete shift. I stopped crashing mid-afternoon. I stopped craving sugar. My mental clarity improved, my skin glowed more, and my sleep felt deeper.

And I wasn’t following a perfect plan—I was just tuning into what I truly needed: minerals, protein, hydration, and trust in food grown from the earth.

What You Can Do This Week

Simple Hydration Reset:

• Start each morning with a glass of water + pinch of Celtic sea salt
• Track your intake: aim for half your body weight in ounces

Daily Nutrition Simplified:

• Eat 20–30g of protein with each meal
• Prioritize whole, unprocessed foods over packages and powders
• Include a variety of seasonal vegetables in every meal

Challenge of the Week:

Log your hydration and protein for 7 days. Don’t stress—just track. Pay attention to how you feel. More energy? Less cravings? Better sleep?

You Deserve to Feel This Good

Hydration and whole-food nutrition are the foundation—not the extras. You deserve to feel energized, stable, strong, and clear. Let food and minerals be your medicine before chasing the next trendy fix.

So, what’s one thing you can start today? More water? More protein? Eating what’s in season?

Let Me Make You a Free Custom Nutrition Plan

Feeling unsure where to begin or overwhelmed with the info online?

I’m offering a free customized nutrition and hydration plan for anyone ready to reset their health. You’ll tell me your goals and lifestyle, and I’ll create a simple, personalized plan you can actually follow—no fads, no pressure, just real guidance.

I welcome yout to email me courtney.lotoski@gmail.com or message me on instagram directly @courtney.lotoski and I’ll get you started.

This is your invitation to feel better—starting now.