The Air You Breathe & Your Metabolism

We don’t usually think of metabolism and indoor air at the same time. But your lungs are metabolically active organs. In fact, the main way we lose fat is through breathing it out.

That means your lungs aren’t just passive air filters. They are active metabolic organs that help regulate weight, energy production, and inflammation. But here’s the problem: while your lungs are working hard to exhale metabolic waste, they are also constantly inhaling everything in your environment.

A Guide to Choosing Your Best Protein Supplement

People with muscle loss have twice the risk of dying compared to those with healthy muscle mass. Muscle isn’t just about looking toned—it’s about staying alive and thriving. When muscle health declines, so does your body’s ability to produce energy, fight disease, and stay resilient as you age. Protein supplements can provide a convenient, efficient way to meet daily protein needs without excess food or calorie intake.

Stronger Muscles: More Energy, More Life

Muscle health is NOT about bodybuilding.

Muscle strength is linked to better mitochondria function, insulin sensitivity, higher basal metabolic rate, better mood, higher energy, lower inflammation, improved tissue repair - in short, better quality of life.

In fact, adults with muscle loss have about twice the risk of dying compared to those without it. And muscle loss can start as early as age 30 and accelerates progressively after age 40. 

The most effective way to counteract age-related muscle loss is  building strength with specific nutrition and movement strategies. Here’s what you need to know to get started.

Hidden Hormonal Gut Changes Causing Bloating & Belly Fat

The transition into perimenopause and menopause can bring a whirlwind of changes for women. Among the less-discussed but highly impactful shifts are the ways fluctuating hormones affect gut health - especially gut microbiota - leading to weight gain, mood changes and digestive discomfort.

3 Ways to Reduce Breast Pain & Balance Hormones

Experiencing breast pain and soreness? Does it come and go with your cycles? Are you having breast pain for 2, 5, 7+ days before your period? Is the discomfort affecting exercise or sleep?

Why is this happening? Where does it come from? What can you do to reduce the discomfort and balance your hormones?

Collagen Supplements: What You Need to Know

What are the proven benefits of collagen supplements?
Which collagen supplements you should avoid?
How do you choose the best collagen supplement for you?
What key factors could be damaging your collagen?

Glucose Balancing Lifestyle Practices

You don’t have to cut out all carbs to balance blood sugar. A rise in blood glucose is a healthy and expected response to a meal. But excessively high glucose spikes repeatedly can impact energy levels, ability to concentrate, mood, hormones and metabolism. Thankfully, culinary traditions give us amazing clues about how to eat in a way that really works with our bodies. And now, with studies to confirm and quantify benefits we can incorporate these strategies to enhance and optimize our daily routines.

Building Immune Defenses:

3 lifestyle practices, 3 foods & 3 specific nutrients to support your lungs & immune system & help you stay resilient every season. 

Fasting: The Overlooked Self Care Practice

To maintain good health, we need a balance of both Yin and Yang. These opposing energies ebb and flow in daily, monthly and yearly cycles, from our circadian rhythms to our eating and fasting cycles.

However, our Western culture tends to focus on Yang, prioritizing action over stillness. And this bias extends to health, where we often focus on what to eat, how much to eat, and when to eat, neglecting the essentiality of NOT eating - fasting.

Mitochondria Makeover

Ever wished you had your children's energy levels?

With the right signals, you can renew your cells so they function like younger ones.

This means you’ll feel more energetic, experience better exercise performance and recovery, enjoy improved skin quality, and benefit from enhanced tissue repair.

So, how do you “signal” your cells to activate autophagy and function like younger cells? 

Travel Probiotics You Need this Summer

If you've ever had food poisoning or traveler's diarrhea, you know how disruptive it can be. The stomach pain, bowel issues, and fatigue can be rough, especially when you're away from home, and they can seriously impact your travel experience. Being proactive with prevention can help you reduce the severity of issues, and let you get back to enjoying your trip quickly. In addition, acute gut infections have been linked to increased risk of developing Small Intestinal Bacterial Overgrowth (SIBO) and Irritable Bowel Syndrome (IBS). This summer, let's ensure you're prepared with probiotics that have been studied to provide you and your family with the best gut protection.

Transforming Your Cellular Battery Life

So, how do we fully recharge? How do we power up to wake up feeling ready, grounded, and energized? How can we go through the day moving easily and thinking clearly?

Just like our phones, our cellular batteries need more than daily recharging; they sometimes need replacing with fresh, fully capable ones.

Inside almost every cell in your body, you have mitochondria. Think of them as tiny batteries that power your body and mind. The energy they produce powers your brain, heart, lungs, and muscles, and supports the repair and maintenance of your body tissues. Keeping your mitochondria healthy is key to healthy aging.

The Hidden Powers of Quercetin: Surprising Facts About Your Go-To Natural Anti-Histamine

Is there a natural option that helps to prevent & reduce allergy symptoms?

Is there an option that doesn’t make you more & more dependent on treatment?

Is there an option that helps reduce allergy symptoms AND is good for your overall health?

How Low Nitric Oxide is making you Tired, Weak & Inflamed

Have you found yourself gradually losing energy, strength, and endurance, despite no major changes in your lifestyle? Perhaps you've noticed dull skin, poor blood flow, slow wound healing, difficulty concentrating, low sexual response, or even blood pressure issues creeping into your life, affecting your work, play, and relationships. If any of this sounds familiar, you might be experiencing the effects of low nitric oxide levels.

Hunger Games: Decoding Your Cravings

In the face of intense cravings, the overpowering desire can override rational thinking, prompting the consumption of snacks in excess. Afterwards you can feel a sense of powerlessness, guilt and shame.

These cravings, often misconstrued as troublesome influences, actually carry insightful messages from our bodies. Far beyond being a source of regret or shame, they serve as a testament to our body's intricate communication system, expressing its unique needs. Today, let's uncover the underlying messages behind these cravings.

3 Ways Insulin is Making you Tired, Moody & Gain Weight

You know how important healthy glucose levels are for reducing the risk of diabetes. But did you know that even if your glucose levels look normal on your lab tests, you could still be at risk for diabetes, fatigue, mood swings, and those pesky extra pounds?

3 Signs that Stress Is impacting Your Immune Health

We live, and have always lived, in an environment rich with living organisms both macro and micro. Every day we come into contact with an incredible number of micro organisms that would like to take up residence somewhere on or in our bodies. To defend us from the nearly infinite variety of microorganisms we come in contact with, our bodies have had to develop a robust and sophisticated set of defenses. We refer to these defenses collectively as our immune system.

The immune system is a dynamic and living system that we rely on at every moment to keep us healthy and balanced. Not only does it respond to environmental cues like hot and cold and day and night but also our state of mind and emotions.

Self Care in Stormy Seas

One question that frequently pops up from my patients is: How can I improve my health when life is throwing so many things at me? Times of transition often make me reflect on past experiences that have molded my perspective on health. I want to share a lesson I learned while sailing around the world on a 48-foot sailboat.

The Most Overlooked Cause of Acne & Hair Loss in Women

Many factors can contribute to acne and hair growth issues but blood glucose dysregulation is the most overlooked factor I see. In this article, we’ll explore the connection between blood glucose and its impact on both skin and hair. You’ll also learn what you can do from home to renew and rebalance your skin and hair from the inside out

Top 5 Detox Superfoods You Need to Recharge

Fatty Liver: The Silent Cause of Toxicity, Fatigue & Difficulty Losing Weight

Can’t lose excess weight even though you’re eating less and exercising more? Have fatty liver but unsure what to do about it?

Your liver works hard every day to digest food, process & eliminate toxins, balance hormones and blood glucose and so much more! And the modern diet and lifestyle places an even greater burden on this hardworking organ. So much so that now almost 1 in 3 people have non-alcoholic fatty liver disease (NAFLD) - and the rate of this condition is growing in both adults and adolescence. To make matters worse, most individuals with fatty liver have no idea.

Read on to learn what fatty liver is, how you can identify it and where it’s coming from. You’ll also learn simple adjustments you can make to your daily habits to reverse this insidious problem.

Kink in the Hose: How Your Liver is Blocking Digestion

It never fails to amaze me how much our body can heal and repair itself given favourable conditions. This is particularly true in gut health where I’ve had the privilege of witnessing dramatic improvements in my patients. When we take a closer look at the causes of indigestion, we often find liver issues are a key contributor. Today, I’d like to shed some light on this common digestive roadblock and what we can do to improve the flow of digestion.

3 Ways Your Gallbladder Issues are Making You Bloated, Tired & Toxic

Unless you’ve had an acute gallbladder attack, you’ve probably never given much thought to your gallbladder. Yet the gallbladder plays a critical role in digestion, energy production, blood sugar balance, weight management, immune system, hormone health. And suboptimal gallbladder function is one of the most common chronic issues we see coming from our modern lifestyle. The more I learn about this system, the more I’m impressed by the sophistication in its design and the far reaching effects it has on our health.

Gut Health 101

Good health starts with great gut health.

I don’t remember when I started to have stomach aches every day. My digestive symptoms started gradually and then became daily, and then turned into seasonal allergies and later into “allergies” all-year-round. Only later did I realize that what I was eating (and how I was eating) was causing my gut symptoms. And only after a lot of studying did I connect my gut health to my immune symptoms. My hope is to help you connect your symptoms to gut health and give you the roadmap to rebuilding a healthy gut.

The Health-Changing Magic of Tidying Up

How tidying up clutter improves your health

Professional organizer, Marie Kondo’s international bestseller The Life Changing Magic of Tidying Up (2014) and Netflix series Tidying Up with Marie Kondo (2019) sent a shock wave through our consumer driven culture. Kondo’s signature “tidying up” process applies a sense of ritual and ceremony that we don’t often afford to our spaces and our belongings in the West. She guides us to ask “Does it spark joy?” and to thank the object as we let it go. Through this intentional process of reducing and reorganizing she helps us transform homes to reflect and support the lives we desire. In doing so, she shows how our surroundings, including our “clutter” impact our everyday lives (positively and negatively).

3 Causes of Heavy Periods & Hormone Imbalance in Perimenopause

Do you dread getting your period? For one or two weeks of the month, do you feel like someone else? Irritable, anxious, insomnia, headaches, bloated, heavy? Are you constantly fighting low iron and fatigue? Hormone imbalances can happen gradually over years but can eventually affect every part of our day from work to sleep.

3 Unexpected Ways Epsom Salt Baths Reduce Stress, Fatigue & Toxicity

Epsom salt baths are popular for soothing sore muscles. Many weekend warriors and desk job-workers have experienced the benefits of taking a warm epsom salt bath. But soaking in epsom salt, or magnesium sulfate, has benefits beyond relieving achy muscles. Today I’ll highlight 3 reasons why epsom salt baths are an essential part of my self-care routine - and exactly how to take a mineral-rich epsom salt bath to get the full benefits.

3 Hormone Solutions for Clear Skin

Have you noticed your skin changing over the years? Oily? Dry? Loss of elasticity? Irregular and rough? Breakouts or acne that come and go? New (and unwanted) hair growth or hair loss?

Our skin gives us clues about our inner hormone health. From our 20’s to 50’s we can naturally see shifts in our skin health but not all of these changes are “just aging.” Often when we balance hormones, we see skin health improve.

Here are a few skin issues I commonly see in my practice and some of the hormones solutions to rebalance your skin.

3 Ways Daily Routine Reduces Stress & Builds Resilience

Have you been struggling with stress, anxiety, worry, sleep issues and difficulty fully engaging in your work or relationships? The past year has presented us with constant changes and endless uncertainty. What do we do when we find ourselves being tossed and turned by the storms of life? What can we do when the stressors are beyond our control?