My story

I've tried the elimination diets, probiotics, every supplement promising relief. I've been the one standing in front of a closet full of clothes that no longer felt comfortable on a body that seemed to react to everything.

I spent years in near-constant fight-or-flight in my previous job — weekly migraines, anxiety, 2 AM wake-ups with severe insomnia, and a deepening sense that my body was somehow failing me. I saw practitioners who told me my labs looked fine. I wore heart monitors that came back normal. I followed protocols that helped temporarily, then stopped working. I was exhausted, confused, and beginning to accept that maybe this was just how life was now. That these were the cards that had been dealt.

But then I started tracking my cycle. And I noticed something fascinating: how I felt, the decisions I wanted to make, and even how I perceived my life — all shifted with my hormones. What we call "personality" or "motivation" can be strongly influenced by hormonal fluctuations.

That was the moment everything changed for me: my body wasn’t failing me. It was communicating — and no one had ever taught me the language. This was only the beginning.

The Good Gut Program

I created The Good Gut Program because I saw a gap. On one side, there’s the DIY approach — piecing together advice from podcasts and Instagram, hoping this supplement or that elimination diet will be the answer. On the other, there’s medical care, which is essential — and which often has fifteen minutes to give you, when your story and symptoms need an hour.

There isn’t much in between: a structured, supportive, educational space where women can understand their bodies and take meaningful action. This program is that bridge. It doesn’t replace your doctor — it helps you show up to every appointment with better questions. It’s for women who are ready to stop guessing and start understanding and who want guidance, community, and a clear path forward. It’s for the women who are tired of being told everything is fine when they know it isn’t.

This photo was taken of me and my pup, Emmy, camping during the first week on my mental health leave from work in early 2025. I wasn’t in a good place: I had so much anxiety, my gut was sensitive to everything I ate, I was exhausted, and I knew I needed time to reevaluate my life and my priorities, including my mental and physical health.

The Karuna Movement was born

That discovery led me down a path of deep study. I became obsessed with understanding how stress, digestion, sleep and hormones interact — because in my own body, they were never separate problems.

My gut symptoms got worse when my stress did. My sleep fell apart, and everything else followed. I trained as a Women’s Hormone Practitioner, became a 200-hour Registered Yoga Teacher, and immersed myself in functional nutrition, the microbiome and the science of the gut-brain axis.

That’s why I work at the intersection of digestion, hormones and stress — and why I work with women two ways. The Good Gut Program is my 12-week group program for women whose digestive symptoms are front and center. My private coaching package is for the woman whose picture is more tangled: digestion plus exhaustion, sleep, stress, or the suspicion that perimenopause might be part of her story.

My own experience is why I do this work — but it isn’t a template for yours. Your body has its own patterns and its own story. My job is to help you read it.

I believe in:

Compassion over restriction — lasting change grows from nourishment, not punishment

Education over rules — when you understand your body, you don’t need rigid protocols

Science over trends — every recommendation is grounded in credible research

Sustainability over quick fixes — real change takes time, and quick fixes don’t exist (as much as we’d like them to)

Community over isolation — we’re better together

Here’s to good food & good poops.

Always here to support you,

Sophia xx

Women’s Hormone Practitioner, IMH-C (Institute for Menstrual Health)
RYT-200 (Registered Yoga Teacher, 200 hr + 25 hr Vinyasa Training)
Creator of The Karuna 5P Method & The Good Gut Program
Trained in women’s hormones, digestion, functional nutrition, and the nervous system