PHOTOS BY BRANDON VICK PHOTOGRAPHY
When corporate America lost Heidi Lyndaker, the wellness world gained a force of nature. Her career began in psychology in New York City, where she saw how diet, especially sugar and food dyes, could dramatically affect children’s behavior. But it wasn’t until a severe health crisis left her unable to swallow even water that Heidi truly understood the body’s power to heal. Refusing a lifetime of prescriptions, she took her health into her own hands—researching, learning, and ultimately curing herself.
Driven by a deeply personal loss, Heidi also teaches self-defense across the country, empowering people with both safety skills and self-assurance. Whether she’s guiding someone through chronic illness, hosting a retreat, or leading a workshop, Heidi’s mission is clear: to help others find their strength, trust their bodies, and transform their lives from the inside out.
Personal & Entrepreneurial Journey
What inspired you to leave corporate America and pursue your passion in health, wellness, and self-defense full-time?
My journey into integrative health and wellness began with my experiences as a psychologist in New York City. I saw firsthand how diet—particularly sugar and food dyes—impacted children’s behavior. It was heartbreaking to watch parents feel as though medication was their only option. At the same time, I was working as a personal trainer and kickboxing instructor and constantly asked for nutrition advice. I realized that simply sharing my own vegetarian lifestyle wasn’t a truly personalized or inclusive approach and learning to understand the intricacies of human physiology and functional blood chemistry held the key.
The turning point came when I developed severe GERD (Gastroesophageal Reflux Disorder). At 33, I found myself unable to swallow, even water. I was given a prescription and told I’d be on it for life. That didn’t sit right with me. Instead of filling the prescription, I went home, researched, and healed myself. That experience changed everything—it showed me the body’s innate capacity to heal, this sparked my desire to pursue further education and help others reclaim their health in ways that honor the body’s intelligence and individuality.
Can you share the story behind founding Synergy Health and Wellness?
Synergy Health and Wellness was born from the understanding that healing is never one-size-fits-all. My personal healing from GERD and my professional background in psychology, fitness, herbalism, nutrition, and energy work came together in a mission to support others through holistic, personalized care. The name Synergy embodies my belief that true wellness emerges when the mind, body, and spirit are in alignment—and when diverse healing modalities are combined in a way that enhances their collective impact. We often tell ourselves that ‘it’s genetic,’ especially when we see our parents or relatives suffer from the same conditions. Or we assume that aging inevitably means decline and discomfort. I’ve come to learn—and now teach—that these beliefs are not absolute truths. While genetics and age can influence our health, they don’t dictate our destiny. I’m passionate about helping others understand that with the right tools, awareness, and support, lasting change is not only possible—it can change our lives and make play possible at any age.
How did your personal experiences shape your holistic philosophy toward healing and healthcare?
I know firsthand what it’s like to live with daily pain—to view food as the enemy, to struggle with a debilitating condition, and to feel as though my body was broken. For a long time, I held onto the story that ‘it’s just my body,’ as if it were inherently flawed. I experienced intense abdominal pain that would leave me curled up, unable to walk, and heartburn so severe it would stop me in my tracks. These experiences have given me a deep sense of empathy and a strong commitment to helping others break free from those limiting narratives and reconnect with their bodies in a more compassionate, empowered way. Healing from GERD without medication helped me understand that if our bodies can move into a diseased state—often a result of prolonged stress—they can also return to balance when given the right support. I now work from that foundation, using personalized combinations of nutrients, botanicals, movement, stress management, and emotional-spiritual care to help clients restore their body’s natural state of healing. The body is always trying to heal even when it appears from the outside to be failing us.
What challenges did you face in transitioning from employee to entrepreneur—and how did you overcome them?
The transition was humbling. Wanting to help people doesn’t automatically mean you know how to run a business. There was a steep and constant learning curve. Thankfully, I was surrounded by fellow wellness practitioners also building their own practices. We shared resources, ideas, and support—it was that sense of community that helped me navigate the most uncertain moments of entrepreneurship. I struggled at times with feeling isolated, not having co-workers, and missing the daily interaction. I consider myself lucky, I’ve had wonderful clients, and mentees, and now collaborate on projects that fulfill that sense of connection.
What does success look like to you today, and how has that evolved?
When I first began my practice, I measured success by external milestones—clients following protocols, meeting prescribed goals, and returning for regular appointments. Initially, my ego was a third party in every consult. Over time, that definition and my approach as a clinician evolved. Today, I see true success as helping individuals reconnect with their bodies—guiding them to tune in, listen, and respond in ways that support sustainable, long-term wellness. Success is when a client no longer needs me, because they’ve learned to understand their symptoms as meaningful messages from the body—and can respond to those messages with confidence and care.
Similarly, as a Certified Nutrition Specialist supervisor, my early focus was on how much knowledge I could pass on. Now, I find deeper fulfillment in witnessing a shift within my mentees—from relying on clinical expertise alone to embracing curiosity, presence, and empathy. Watching them evolve into practitioners who understand that being fully present, listening deeply, and creating a space where clients feel seen and heard can be just as therapeutic as any supplement or dietary intervention—that’s where I see real transformation. It’s not just about what we prescribe; it’s about how we show up. That’s the future of healthcare I strive to cultivate.
Health & Wellness Expertise
You have an incredibly diverse and impressive background — from nutrition and psychology to martial arts and herbalism. How do you integrate all of those into your client work?
Thank you — I appreciate the acknowledgment. Each of these disciplines—nutrition, psychology, martial arts, and herbalism—are simply tools that work synergistically. I don’t see them as separate fields, but rather as complementary approaches that allow me to take a truly holistic approach with my clients.
For example, my background in psychology helps me recognize behavioral patterns and sources of motivation, which allows me to meet clients where they are mentally and emotionally. My training in nutrition builds on that by offering practical, evidence-based dietary guidance—while staying sensitive to the emotional attachments, cultural influences, and potential resistance people often have around food. Herbalism adds another layer of natural support, particularly for areas like stress, digestion, and immune health.
Martial arts has instilled in me the values of discipline, patience, and presence. I often draw on the wisdom of Bruce Lee, who said, ‘Be like water, my friend.’ That mindset—adaptability, flexibility, and resilience—has become a guiding principle in how I help clients navigate their health and healing journey. I weave these elements into my sessions through movement, breathwork, and mindset training, creating an integrated approach that supports the whole person.”
Ultimately, the integration happens through listening closely, understanding what would be most supportive for each individual, and drawing from the right combination of tools to support their goals—physically, mentally, and emotionally. It’s a personalized approach that honors the complexity of each individual.
What sets Synergy Health and Wellness apart from traditional practices?
First and foremost, I believe the true authority in the room is the client. No practitioner or expert can fully know or understand someone’s body better than they do themselves. Second, I trust in the innate wisdom of the body. Over millions of years on this planet, we have not outsmarted its ability to adapt, regulate, and heal. As my late mentor, Bob Duggan, often said, traditional models are predicated on the assumption that the body is dumb—rather than recognizing that it is constantly working behind the scenes to return to a state of balance and homeostasis. My work is rooted in honoring that intelligence and teaching clients to reconnect with it. Additionally, I focus on truly individualized care. That means no templated treatment plans or generic protocols. Instead, I dive deep—into symptoms, environment, relationships, and lifestyle—connecting the dots to support the body’s own healing capacity. It’s a collaborative process grounded in science, intuition, and the understanding that no two people are the same. While the current trend in wellness emphasizes “getting to the root cause,” the reality is that we may never fully uncover it. Rather than spending valuable time chasing down a singular explanation, I believe in focusing on what we can do—supporting the body’s innate capacity to heal. That means helping clients develop more effective ways to manage stress, inspiring positive lifestyle changes, expanding their palate, and encouraging movement that builds strength, enhances flexibility, increases circulation, and leads to better mobility. The goal isn’t always to find a definitive cause, but to create the conditions in which healing becomes possible.
My work with disordered eating takes a sharp departure from the conventional model, which too often results in relapse. Rather than focusing narrowly on calorie intake, I emphasize education, mindset shifts, the language we use, and the internal narratives we cling to. I help clients build awareness around their stress responses and explore how past trauma may be shaping current behaviors. In this context, healing is not about restriction or excess—it’s about deepening the understanding of one’s relationship with food, emotions, and self.
How do you help clients decode what their symptoms are telling them?
It starts with asking questions—lots of them. Symptoms are messages, and my job is to act like an investigator: when does it show up? With whom? After what kind of food? On what days? At what time? Assumptions have no place here. For instance, “headache” means something very different to each person.
One may experience it only after poor sleep, another after stress, another due to environmental triggers. My role is to uncover the full story behind a symptom and guide clients in developing greater awareness—teaching them to stay present, notice bodily sensations, and remain curious. It’s about helping them shift their narrative from one of problems and pathology to one of possibility and potential for healing. I also help clients begin to recognize when they are in a state of ‘upset’—a term I use to describe heightened physiological arousal in response to emotional stress. Our bodies don’t differentiate between emotions like fear and anger; what they do register is the need to adapt. This might involve circulating more oxygen, increasing heart rate, or shutting down digestion. When someone lives in a near-constant state of upset or fails to recognize the signs of chronic, learned stress responses, they may unknowingly remain in fight-or-flight mode—ultimately leading to dysfunction and disease.
By creating awareness around this concept, exploring our own personal ‘wise teachers’ (the body’s signals), and learning how to intercept these patterns, we can begin to send the body a new message: ‘I am safe.’ This simple yet powerful shift can support symptom relief, improve regulation, and promote long-term well-being.
Why is a functional, individualized approach so critical today?
Because no two bodies are the same—and never have been. Wellness must reflect the person, their history, their body, and their life context. Our physiology is as unique as our fingerprints, and our healthcare should reflect that.
How has your telehealth model expanded your reach and impact across the country?
Telehealth has truly been a game-changer. It’s allowed me to work with clients and CNS candidates across the country—many of whom come to me through referrals from family or friends in other states. It’s also opened the door to working with individuals in areas where access to integrative or functional approaches is limited.
I’ve even had the opportunity to supervise candidates internationally, including someone in Saudi Arabia. That experience was especially rewarding, as it gave me insight into their health culture and broadened my own perspective as a mentor.
Ultimately, telehealth has created greater access and flexibility for clients and candidates alike, while still allowing me to provide personalized, intentional care and mentorship. It’s helped my practice grow in a way that’s both meaningful and aligned with my values.
Self-Defense & Empowerment
Tell us about the moment that changed everything for you — the tragic event that sparked your mission to teach self-defense.
In 2016, a dear friend and colleague was brutally attacked and murdered by a stranger on Christmas Day. The shock and grief was overwhelming. Not long after, I found myself walking the streets of Washington, D.C., noticing how many women were unknowingly putting themselves in vulnerable situations. I felt compelled to honor her life by sharing the skills I had developed over years of training in and teaching martial arts. My hope was to increase awareness and empower others with practical, effective easy-to-remember techniques that could one day save their lives. It became a way to turn grief into purpose—offering tools for self-protection, confidence, and awareness in a world where those qualities are often essential.
What was it like teaching your very first self-defense workshop?
It was emotional, triggering, and incredibly powerful—and, to my surprise, also a tremendous amount of fun. Despite the gravity of the topic, I was able to bring a sense of playfulness to the experience, which felt deeply aligned with Tricia’s spirit. She was a determined, vibrant, and playful woman, and honoring her in this way felt profoundly meaningful. What struck me most was realizing how often people’s natural instincts can actually increase their vulnerability. Teaching others how to avoid danger, de-escalate situations, and respond effectively became a calling I could no longer ignore.
You travel around the country teaching workshops — how do you adapt your training for different audiences and groups?
I always consider the group’s needs—age, physical ability, and environment. For example, seasoned adults like those in assisted living facilities, who aren’t as physically active, I focus on practical, effective techniques, and having a heightened awareness of factors that could increase vulnerability. I also tailor training to regional risks and settings —urban vs. rural, college campuses vs. real estate showings.
What do participants usually walk away feeling after a self-defense workshop with you?
Empowered, confident, and capable. Many want to take the class again—not just for the skills but because they feel inspired seeing someone my size fiercely embody those skills. I’ve had many students take up martial arts after class, and years later, participants still remember what I taught them. Some have even shared how they’ve used the skills to evade potential attacks, which reinforces the importance of this work and continues to fuel my commitment to making it accessible.
Can you describe the most powerful moment you’ve witnessed while leading one of these workshop?
Every time I watch someone who arrives timid or reserved walk away standing taller, using their voice more confidently, it moves me deeply. That transformation is everything—it shows my work is making a difference. There is nothing quite like the witnessing camaraderie and the sense of empowerment fostered during these classes.
Mind-Body Connection & Holistic Healing
How do you incorporate mindfulness and meditation into your practice?
I often recommend condition-specific breathing exercises, guided meditations, and mindful eating practices tailored to each client’s needs. Whenever possible, we practice a suggested technique together during the session, which not only increases confidence and understanding but also helps clients integrate them more effectively into their daily lives. I find it to be more helpful to review techniques together rather than adding to a clients to do list.
You’ve studied both psychology and therapeutic herbalism — how do these disciplines support your clients emotionally and physically?
Psychology allows me to understand how past experiences and emotional patterns contribute to physical symptoms. Herbalism adds another layer, offering plant-based support customized to the client’s physiology and emotional landscape. I use personalized herbal formulas that consider both the person’s constitution and the plant’s energetics.
As someone who’s deeply attuned to the body’s signals, how do you help clients break old patterns and build new habits that stick?
It starts with curiosity—tuning into symptoms rather than judging or suppressing them. I help clients recognize the stories they’re telling themselves: “That’s just how my body is,” or “I’ve always been this way.” Those stories block healing. My own healing began when I stopped believing that GERD was “just my digestion.” I realized I didn’t have to live that way—and that mindset shift changed my life. People often believe change is difficult, I teach them that change can happen in an instant – the moment they decide to embrace a new way of being sparks a shift. New habits are much easier when we hold each other accountable, choosing a person for who can be that support, check in with them on progress or meet up for a walk supplies motivation and can make embracing wellness more enjoyable.
Community, Teaching & Vision
What does empowerment mean to you—in life, business, and healing?
Empowerment means listening to your intuition and honoring your lived experiences—every joy, every pain, every lesson. It’s not a fixed destination; it’s a state you can access whenever you need it. True empowerment comes when we stop outsourcing our decisions, especially about our bodies, and begin trusting ourselves—even if that means walking a rockier path.
What’s one common misconception about holistic health you’re working to change?
That holistic health is anti-conventional medicine. It’s not. In fact, some of the most powerful outcomes come when the two are combined. Botanicals can complement chemotherapy; supplements and sound therapy can enhance surgical recovery. Guided meditations and superfoods can prepare the body for procedures. Psychedelic therapy can lead to the reduction of psychotropic medications. My hope is to see integrative care become the norm—where healing is faster, gentler, and more effective.
What advice would you give someone just starting their wellness journey and feeling overwhelmed?
Start by tuning out the noise. There’s too much information and no one person can know it all. Instead, follow your curiosity, keep an open mind, and use common sense. I once asked Dr. James Duke—a renowned herbalist who worked for the USDA for over 30 years studying medicinal herbs— a question about a plant in his garden, and he responded, “I don’t know.” That humility reminded me that true wisdom lies in remaining curious and always being open to learning. You don’t need to have all the answers to get started. Be patient with yourself and recognize that wellness is a journey—just like life, it comes with its ups and downs. Progress isn’t always linear, and that’s okay. What matters most is showing up with intention, acknowledging your efforts, and being open to the process
How do you maintain your own wellness routine while serving others so intensively?
Like anyone, I fall off track. I know the formula that works for me—early morning workouts, hydration, nature, rest, connection, play, gratitude—but when life gets busy, it’s easy to drift. What’s important is giving myself grace and getting back on track without judgment. I try to care for myself the way I would guide a client—with compassion.
I never claim to be perfect, we are all perfectly imperfect beings. True health isn’t being the fittest, or having a perfect diet, if it was up to me cheese fries would be a food group. Rather than striving for perfection, I measure wellness by qualities like resilience, adaptability, flexibility, humor, and self-kindness. These are the traits that help us navigate life’s challenges with grace and perspective.
Outside of work, I nourish my spirit through home renovation projects—yes, I’m known to “pimp out” my skills when it comes to redesigning old homes with a blend of modern amenities and old-world charm. I also seek adventure wherever I can find it: riding my dirt bike, paramotoring, skiing, hiking, 4-wheeling, foraging, gardening, practicing martial arts, and soon—learning to paraglide. These passions fuel my creativity, ground my wellness practice, and serve as a powerful reminder to keep joy, movement, and curiosity at the heart of everything I do.
What role does community and connection play in your business and events?
Community is everything. I’m lucky to be surrounded by other amazing friends and professionals in the wellness space. We share ideas, collaborate on projects, and support one another. Hosting events and retreats gives people the opportunity to connect—and often, to realize they’re not alone in their struggles. That sense of shared experience is deeply healing.
Future & Vision
What’s next for you — any upcoming retreats, books, or new programs on the horizon?
I’m co-hosting a weekend wellness retreat this September that centers around connection, yoga, inner wisdom, and play—with another already planned for the spring. In September, I’ve been asked to be the keynote speaker at the Mind, Body, and Spirit Wellness Expo as well as co-hosting the Take Her Seat one-day women’s retreat in November. Alongside these events, I plan to continue to teach self-defense workshops, collaborate on monthly sound baths and cooking classes, and supervise candidates pursuing their Certified Nutrition Specialist (CNS) credential.
Currently, I’m enrolled in a nutritional psychiatry fellowship, which will further strengthen the work I do with clients struggling with disordered eating and debilitating social-emotional conditions. I’m also setting intentions to launch online yoga and fitness content, along with leading transformational wellness groups that bring together mind, body, and community.
If you could leave our readers with one life-changing takeaway from your journey, what would it be?
Treat your body like the miraculous temple it is. Remain curious. Your body is always communicating—your job is to listen, learn, and celebrate every win along the way and learn from the losses. I challenge readers to let go of the word “can’t”, rewrite your story in a way that serves to lift you and allow for new possibilities rather than keeping you stuck.
