A few years ago an "off plan" meal would have made me sick for days. This year it was different.

Title: Fueling Through a Flare: How I Bounced Back Faster After an Anniversary Indulgence

Last weekend, my husband and I celebrated our anniversary with an indulgent dinner with all my favorites; pasta, creamy cheese, a glass of wine, the works. It was delicious, intentional, and celebratory...

And yes, I knew it might trigger a flare.

It did.

The next day, I felt it: inflammation, disrupted sleep, and that heavy fatigue that only those of us with autoimmune conditions truly understand. Years ago, this would have set me back for an entire week.

But not this time.

Here’s why: I’ve learned how to fuel my body during a flare, not just before or after.

Before I began eating the PFC3 way, I didn’t understand how much my food choices impacted my recovery. When I was flaring, I’d grab whatever was easiest: quesadillas, cereal, or canned soup. And while those comfort foods were quick, they didn’t nourish me. They didn’t help me heal. In fact, they often made things worse.

Now, I have a plan.

When I feel a flare coming on, I know how to:

• Eat meals that balance protein, healthy fat, and carbs to stabilize blood sugar and minimize crashes.

• Choose foods that are gentle on digestion and lower in inflammation.

• Stay hydrated with electrolytes to support cellular repair.

• Move gently. Think stretching, walking, or even floating in the pool.

• Prioritize extra rest and remove pressure to "push through."

The difference is night and day.

Instead of spiraling, I recover faster. Instead of feeling defeated, I feel empowered.

To help others feel the same, I put all of my top flare-fueling strategies into a free guide. It's designed to help you reduce the intensity and length of your flares, and maybe even prevent the next one.

You can download it here

Because even when you don’t feel your best—you still deserve to feel supported.

Here’s to living well, even if we aren’t feeling well.

-Coach Alane