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Monday 8:15am - 5pm Tuesday 9am - 7pm Wednesday 8:15am - 12:30pm Saturday 8:15am - 3pm

Dr. Ciera Fox, ND, Chilliwack, BC (2025)

11/13/2025

“Where We Get ADHD Meds Wrong 💊**

Let’s talk about something I wish more people knew. When it comes to prescribing stimulants for ADHD, especially in women who get diagnosed later in life (like me at 40!), the standard approach is often way too simplistic.

Here’s what usually happens: you get handed a stimulant at a dose based on your body weight, told to come back in a month or two, and off you go. But here’s the thing: it’s not just about whether it “works” or not — it’s about how you feel on it.

How we should be doing it: We start at the lowest dose possible, like 10 mg for a few days, and watch for side effects first. If you’re good, we gently bump it up and see how you tolerate it. If one med doesn’t feel right, we try another. It’s not about hitting a magic dose on day one — it’s about finding what you can actually live with long-term. Because if you don’t tolerate it, you’re not going to stick with it. And that’s the real key. 💛

Stayed tuned, in the next few posts I will be touching on common side effects and alternative treatments options to avoid them 💫

With love,

Dr. 🦊

11/13/2025

“If your ADHD meds don’t feel like they’re doing enough… it might not be your dose — it might be your minerals.”

“Research shows people with ADHD often have low zinc and a high copper-to-zinc ratio.
Zinc helps regulate dopamine — the exact pathway stimulants work on.
So when zinc is low, meds can feel weaker… and when zinc is optimized, they can actually work better, sometimes even at a lower dose.*

This doesn’t replace medication — it helps your brain respond to it.
Test your zinc + copper, don’t guess.”

“Comment ‘ZINC’ if you want a breakdown of dosing” but don’t forget … I’m not your doctor… double check with yours before making any new changes to your supplement and medications routines 💫

With love,

Dr. 🦊

11/11/2025

PCOS: The Real Story – Part 8

Fertility + PCOS (The Truth No One Explains)

PCOS does not automatically mean you will struggle to get pregnant.
The real issue in PCOS is anovulation — not releasing an egg.
No ovulation = no period = no opportunity to conceive.
That is the core problem, not “broken fertility.”

Here is the part women are never told:
If you are ovulating, PCOS does not take away your ability to get pregnant.
Ovulation is the entire equation.

PCOS makes ovulation less consistent, not impossible.
When we support insulin, reduce inflammation, regulate hormones, and get cycles back on track, ovulation returns for most women. When ovulation returns, fertility outcomes improve dramatically.

The takeaway:
PCOS does not equal infertility.
PCOS equals inconsistent ovulation.
Restore ovulation and you restore fertility potential.

With Love,

Dr. 🦊

11/11/2025

PCOS: The Real Story – Part 7

PCOS rarely shows up alone. Three conditions commonly travel with it because they share the same genetic and environmental roots:

• Hashimoto’s Thyroiditis
Linked through inflammation, insulin resistance, and immune stress. Makes fatigue, weight changes, and cycle issues worse.

• Endometriosis
Shares hormonal disruption, immune dysfunction, and environmental triggers. You can absolutely have both.

• Uterine Fibroids
Driven by estrogen dominance tendencies, inflammation, and xenoestrogen exposure. Causes heavy bleeding, pain, and anemia.

The overlap: chronic inflammation, hormone disruption, genetics, stress load, and modern environmental exposures.

The takeaway: If you have PCOS and feel like “something else” is going on… listen to that instinct. You deserve a full workup, not a quick band-aid.

With love,

Dr. 🦊

11/10/2025

PCOS: The Real Story — Part 6

“What Happens at the Doctor’s Office”

Let’s talk about what really happens when women go to their GP and say, “Hey, my periods are super irregular—or missing altogether.”

The Typical Scenario

In many cases, the first line of “treatment” offered is the birth control pill. The conversation often goes like this: the doctor sees irregular cycles and says, “Let’s put you on the pill to regulate your period.” That’s it. You get a pill packet and off you go.

What They Don’t Tell You

What’s often missing is the explanation. The pill doesn’t fix the root cause; it just gives you a withdrawal bleed that looks like a period but isn’t actually restoring your natural cycle. It’s a band-aid that masks symptoms rather than addressing why your periods are irregular in the first place.

Plus, a lot of women aren’t told that staying on the pill long-term won’t correct the underlying issue. It just puts a pause on symptoms, and often there’s no real effort to dig deeper. No one’s explaining that you might need a transvaginal ultrasound instead of an abdominal one, which is way more accurate for seeing what’s actually going on with your ovaries.

The Bottom Line

So, here’s the reality: a lot of women walk into the doctor’s office with irregular periods and walk out with a prescription—no deeper investigation, no root cause analysis, just a quick fix that doesn’t really fix anything. Rest assured, we can do better than that!

With Love,

Dr. 🦊

11/10/2025

PCOS: The Real Story — Part 5

“Why Social Media Doesn’t Get PCOS Treatment Right”

Social media loves to package PCOS into one clean answer…
One supplement.
One diet.
One blood sugar hack.
One “this cured me” routine.

The truth is a lot messier.

PCOS is not one condition. It is a cluster of symptoms that show up differently depending on your hormones, your metabolism, your genetics, your stress load, and what else your body is juggling at the same time.
Two women can both have PCOS and look nothing alike.

This means treatment has to be individual, not viral.

Why generic advice doesn’t work

There are different PCOS drivers:
• androgen dominance
• insulin resistance
• inflammation
• ovulation disruption
• stress and cortisol dysregulation
• thyroid overlap
• gut and immune triggers
• perimenopause changes
• post-pill hormone shifts

Each driver needs a different approach.
A supplement that helps one woman can make another feel worse.
A diet strategy that balances one person’s cycle can tank someone else’s energy.

This is the part social media rarely says out loud.

Comorbidities matter too

Many women with PCOS also have:
• thyroid issues
• metabolic dysfunction
• nutrient deficiencies
• sleep issues
• gut inflammation
• chronic stress
• mood changes

If we ignore these, treatment fails or only half works.
Your plan has to reflect your entire health picture, not just a PCOS label.

And please hear this…

A lot of the “PCOS cure” content online is packaged to sell you something.
Not necessarily to understand you.

I see women spending hundreds on powders, tests, and protocols that were never meant for their type of PCOS. It’s discouraging, expensive, and often unnecessary.

Your best next step is not buying something.

It’s pausing.
Get clear on what’s actually happening in your body.
Then build treatment from there.

Individual physiology always beats one-size-fits-all marketing.
Every single time.

With love,

Dr. 🦊

11/09/2025

PCOS: The Real Story — Part 4

“How We Actually Diagnose It”

PCOS is not a diagnosis you make off vibes, acne, or a single high lab. There is a real clinical framework, and it matters because so many women are either misdiagnosed… or missed completely.

The Rotterdam Criteria (the gold standard)

You need 2 out of 3:
1. Irregular or absent ovulation
Cycles consistently longer than 35 days or unpredictable month-to-month.
2. Clinical or biochemical hyperandrogenism
Symptoms like cystic acne, chin/jawline hair growth, hair loss, or elevated androgens on labs.
3. Polycystic ovaries on ultrasound
Not “one cyst,” but a specific pattern of many immature follicles.

This is why symptoms are so variable. Two women can look totally different and still meet criteria.

⸻

Why your ultrasound matters (and the type you get matters even more)

A transvaginal ultrasound is significantly more accurate than an abdominal one.
• Transvaginal gives a clear, close view of the ovaries so you can actually count follicles.
• Abdominal often misses the diagnostic pattern altogether.
This leads to underdiagnosis, especially in thin, muscular, or very healthy women whose cycles look “pretty normal.”

If you suspect PCOS, advocate for a transvaginal scan and make sure the radiologist is assessing follicle count, volume, and stroma. The details matter.

⸻

The “healthy girl PCOS” no one talks about

Women who live very health-focused lifestyles often fly under the radar for years.
Why? Because nutrition, muscle mass, stress management, and low inflammation keep insulin in check… which means symptoms don’t flare until fertility changes, perimenopause hits, or life stress overwhelms their compensation strategies.

These women often get diagnosed in their late 20s–40s after years of thinking everything was “fine.”

Healthy habits can delay symptoms. They cannot erase the underlying physiology.

Stay tuned for part 5 wear I chat about treatment, and why social media may be misleading you when influences talk about their go to supplementation strategies 💫

With love,

Dr. 🦊

11/08/2025

PCOS: The Real Story (Part 3)

Why do we care if you have PCOS?
Because it affects far more than your period.

Endometrial Health:

Without regular ovulation, the uterine lining builds up. This increases your risk of endometrial hyperplasia and even endometrial cancer.
Women with unmanaged PCOS have a 2–5x higher risk long term.

Metabolic Health:

Up to 70–80% of women with PCOS have insulin resistance.
Left unmanaged, this increases risk for:
• type 2 diabetes
• high cholesterol
• fatty liver
• cardiovascular disease

Mental Health:

PCOS increases rates of anxiety, depression, and emotional dysregulation due to hormone imbalance, inflammation, and blood sugar instability.

Fertility:

PCOS is one of the most treatable causes of infertility, but irregular ovulation makes timing difficult.

This is why PCOS matters.

Not to scare you, but to show you that early support changes everything… hormones, metabolism, fertility, and long-term health.

Stay tuned for part 4 where I will address the diagnostic criteria and why sometimes people get MISSED using the criteria that is in place… let me tell you, there are many factors to consider! Stayed tuned 💫

With Love,

Dr. Fox

11/07/2025

**PCOS: The Real Story — Part 2

“What Happens In a Normal Cycle vs PCOS”**

A Normal Cycle (Super Simple)

Follicular Phase: Estrogen rises, FSH grows a follicle, energy + mood improve.

Ovulation: LH spikes, egg releases, cervical mucus + libido increase.

Luteal Phase: Progesterone rises, stabilizes mood, sleep, and blood sugar.

PCOS: Where Things Shift

1. High Androgens (T + DHEA-S)

• Acne
• Jawline hair growth
• Hair thinning
• Irregular cycles

2. High LH / Low FSH

• Follicles don’t mature
• Ovulation becomes irregular or absent
• Longer cycles

3. Low Progesterone

• PMS
• Anxiety, poor sleep
• Heavy, painful, or unpredictable periods

4. Insulin Resistance

• Weight stuck
• Sugar cravings
• Fatigue after meals
• Androgens increase further

5. High AMH

• Many follicles, few ovulate
• Longer cycles + “string of pearls”

⸻

The Bottom Line

PCOS isn’t one hormone problem.
It’s multiple hormones shifting at once, and each symptom connects back to a specific imbalance. When you understand which hormone is driving what, treatment becomes clear and targeted.

Stay TUNED for part 3 where I will talk about why it’s so important to manage PCOS more acutely as well as in the long term !
With love,

Dr. 🦊

11/07/2025

✨ What Is PCOS… Really? PART 1️⃣

PCOS isn’t “just a hormone issue.” It’s a complex metabolic + hormonal condition that affects how your body ovulates, responds to insulin, regulates inflammation, and produces androgens.
Many women don’t get proper answers for years — so here’s a quick breakdown 👇

✅ What is PCOS?
Polycystic O***y Syndrome is a condition where the brain–ovary communication becomes disrupted, leading to irregular or absent ovulation, higher androgen levels, and metabolic changes like insulin resistance. (And no — you don’t need ovarian cysts to have PCOS.)

✅ Common Symptoms
• Irregular or missing periods • Acne + oily skin • Hair thinning or shedding • Unwanted hair growth (chin, jawline, chest) • Weight fluctuations or difficulty losing weight • Anxiety, mood swings, fatigue • Difficulty conceiving • Blood sugar instability or carb cravings

✅ Common Root Causes
PCOS looks different for everyone, but the most common underlying drivers include: • Insulin resistance (the #1 root cause) • Chronic inflammation • Hormone dysregulation (brain–ovary signaling) • Adrenal dysfunction (stress-driven PCOS) • Post-pill hormone imbalance • Genetic predisposition
The key is identifying which root cause you have — because PCOS is not one-size-fits-all, and neither is treatment.

✨ If you’re navigating symptoms that don’t make sense or feel brushed off, you deserve answers and a personalized plan.

Stay tuned for part 2 where I break down what is going on hormonal to create some of the more common symptoms!

With love,

Dr. Fox

10/29/2025

High Protein Green Egg Biscuits 🥚🌿

We always keep these stocked in the freezer for easy grab-and-go breakfasts! My teen daughter loves them (a huge win). Kids and teens need fewer processed carbs in the morning and more stabilizing protein — it makes a massive difference in mood, focus, and energy all day.

💡 Pro tip: The higher in protein your child’s breakfast, the better they’ll perform and behave at school. A solid start = a smoother day for everyone.

Ingredients
• 1 (142 g) pkg spinach, chopped
• 1 cup egg whites (or 4–5 whole eggs)
• 1 cup crumbled goat feta (optional)
• 2–3 cups almond flour (enough for thick batter)
• 1 tsp baking powder
• 5–6 green onions, finely chopped
• 1 tbsp olive oil
• Salt + pepper to taste

Instructions
1️⃣ Preheat oven to 350°F (175°C) and line a baking sheet.
2️⃣ Optional: sauté spinach until wilted, then squeeze out liquid.
3️⃣ Whisk eggs + olive oil, then mix in almond flour, baking powder, salt + pepper.
4️⃣ Fold in spinach, feta, and green onions.
5️⃣ Scoop ¼ cup portions onto sheet and bake 20–25 min until golden.

Nutrition (per biscuit):
~20 g protein, 6 g carbs, 2 g fiber

✨ Micronutrient highlights:
Vitamin E (almond flour) for skin, iron & folate (spinach) for energy, calcium (feta) for bones.

Store in the fridge (4 days) or freeze (1 month). Reheat in the toaster and go!

With love,

Dr. 🦊

Dr. Ciera Fox, ND

11/13/2025

11/13/2025

11/11/2025

11/11/2025

11/10/2025

11/10/2025

11/09/2025

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11/07/2025

10/29/2025

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Monday	8:15am - 5pm
Tuesday	9am - 7pm
Wednesday	8:15am - 12:30pm
Saturday	8:15am - 3pm