low tide

low tide

go with your flow.

Welcome to low tide—an online membership dedicated to honoring your body's natural rhythms.

Here, you'll find insights, resources, and practices designed to help you slow down, nourish your body, and live in harmony with your menstrual cycle and the cyclical rhythms of your entire life.

low tide helps you ride the waves of womanhood with ease, balance, and flow. 🌊

monthly cycle syncing—

Inside the membership, you’ll learn how to sync your life with the four distinct phases of your cycle: Menstrual, Follicular, Ovulatory, and Luteal. Each phase has its own unique energy, and you’ll learn how to embrace those shifts to enhance your:

  • Nutrition: Fuel your body with foods that support your hormones during each phase.

  • Movement: Align your exercise to maximize energy, prevent burnout, and support balance.

  • Lifestyle: Incorporate practices that honor your body’s changing needs, from movement to mindfulness.

  • Creativity & Productivity: Harness your cycle’s natural rhythms to create, plan, and work in a way that feels aligned and sustainable.

  • Relationships: Understand how your cycle influences how you connect with others and nurture those relationships at every stage.

flow through each life phase with ease—

Cyclical living doesn’t end with your menstrual cycle. Whether you’re preparing for pregnancy, healing postpartum, or navigating perimenopause or menopause, low tide offers resources and insights to guide you through each life transition.

  • Pregnancy: Discover trimester-specific nourishment guides, gentle movement practices, and emotional support to help you feel grounded and nourished.

  • Postpartum: Access replenishing recipes, restorative yoga flows, and healing practices to support your recovery and renewal.

  • Perimenopause & Menopause: Learn how to balance hormones, reduce inflammation, and embrace this natural transition with confidence and clarity.

  • General Wellness: Even if you’re not currently cycling, you can align with your body’s rhythms through seasonal eating, restorative movement, and intentional living practices.

waiting inside:

  • Access 16 weeks’ worth of cycle-aligned meal guides designed to support each phase of your cycle. These guides provide nourishing, phase-specific recipes tailored to your hormonal needs, complete with grocery lists and budgeting tips to make healthy eating seamless and affordable. New guides are added regularly to keep you inspired and aligned. Plus, find additional meal guides curated specifically for pregnancy, postpartum, and menopause, making these life phases feel more nourished and supported.

  • Explore wellness webinars crafted to educate and empower you to live in harmony with your cycle. These on-demand sessions fit effortlessly into your day—watch while cooking, walking, folding laundry, or relaxing in the tub. Topics include phase-specific nutrition, exercise, and lifestyle practices, as well as fertility, pregnancy, postpartum, perimenopause, stress management, gut healing, sleep optimization, creative alignment, and so much more. Plus, enjoy downloadable PDF guides with actionable tips and tools to support every life transition. New content is added weekly.

  • Join intimate (virtual and IRL) gatherings featuring teachings from both me and guest experts. These workshops dive deep into topics like cycle syncing, creativity aligned with your phases, hormone health, and fertility, offering unique insights and actionable takeaways.

  • Experience on-demand and live sessions aligned with your cycle’s needs, including yoga flows for energy, gentle Pilates for luteal phase strength, stretches for menstrual relief, and mindfulness exercises to help you reconnect and reset. Each practice is designed to honor the natural rhythms of your body. New classes added monthly.

  • Gain exclusive access to heart-to-heart voice notes, video entries, and podcasts exploring topics like living in tune with your cycle, wellness entrepreneurship, self-care practices, reimagining beauty standards, and cooking demos for cycle-specific recipes. These shares create a space for inspiration, connection, and growth.

  • Enjoy exclusive services with Sam that only members can get. Plus, discounted pricing on functional lab testing and other services to deepen your wellness journey.

hi! i’m samantha.

As a certified Nutritional Therapy Practitioner and Yoga Instructor, I am committed to empowering women to reclaim their vitality. After struggling with debilitating periods, digestive issues, and chronic dieting for decades, I knew I wanted to get to the root cause of my symptoms, heal my relationship with food, align with my natural cycle, and take back my health for good.

In my practice, I specialize in supporting women in all stages of life, who are struggling with hormone and gut-related symptoms. My focus extends to addressing fertility, pregnancy, and postpartum health as I recognize the unique nutritional needs and challenges that women face during these critical life stages.

Through my experience as an NTP and as a woman navigating today’s fast-paced world, I’ve come to understand that many of the systems we operate within—work schedules, fitness programs, dietary trends, and even medical research—are predominantly designed around the male physiology. Men’s hormonal cycles follow a predictable 24-hour circadian rhythm, with testosterone levels peaking in the morning and gradually declining throughout the day. This consistency aligns well with the traditional 9-to-5 workday, daily exercise routines, and meal timing patterns.

But women are beautifully complex and operate on a ~28-day infradian rhythm, which is tied to the phases of the menstrual cycle, as well as other significant life phases like pregnancy, postpartum, and menopause. These hormonal fluctuations influence not just our physical health, but our energy, mood, cognitive function, and social interactions. For example, during ovulation, many women feel more creative and outgoing, while menstruation might call for rest and introspection. Whether you're in your fertile years, transitioning through perimenopause, or adjusting to the changes of menopause, honoring your natural rhythms is key to thriving.

Despite these natural ebbs and flows, many women are taught to push through their cycles as if every day should feel the same. This misalignment often leads to burnout, hormonal imbalances, digestive issues, weight gain, and frustration. The truth is, women are not “small men”—we thrive when we align our lifestyles, nutrition, and self-care with the natural rhythms of our bodies!

I’m so excited to have this space where I can connect with you and share what I’m most passionate about—helping women understand and embrace their unique bodies. My goal is for this to be a resource for you, no matter what phase of life you’re in, to better understand how to support your body through nutrition, exercise, lifestyle, and more. I want to empower you to work with your flow, not against it.

*You can also expect personal and vulnerable voice memos, video updates, and podcast episodes just for my low tide community!!