Melissa Blake, ND

Melissa Blake, ND Helping women 40+ reclaim health & purpose 🫶
Hormones • Gut • Power Habits
Evidence-based & life-friendly plans

Virtual naturopathic consultations. https://calendly.com/drmelissablakend/virtual-consultations?month=2024-01

Seasoned Naturopathic Doctor and Health Education Expert with extensive background and a proven track record of developing successful health programs and educational content, with an aim to enhance patient understanding and engagement. Committed to providing evidence-based, personalized care that addresses the root cause of health concerns and empowers patients in their journey towards optimal health. Specific interest in mental health and women's health. Passionate about staying current with the latest research and advancements in natural medicine, and utilizing this knowledge to educate others.

Stress isn’t always loud. Sometimes it shows up as tension in your shoulders, a racing mind, or that feeling of being “o...
11/27/2025

Stress isn’t always loud. Sometimes it shows up as tension in your shoulders, a racing mind, or that feeling of being “on” all day.

As a naturopathic doctor, I lean on simple, evidence-based habits that calm the nervous system quickly — without needing an hour, a supplement stack, or a full routine.

Here are 5 Power Habits I use with my patients (and myself) to lower stress right away:
✨ A 5-minute walk
✨ Slow breathing
✨ Organizing something small
✨ Hugging or connecting with someone
✨ A quick gratitude shift

None of these look dramatic, but they work because they support the systems that regulate cortisol, oxytocin, and your stress recovery pathways.

Small habits. Big regulation.
Which one will you try today?

Inflammation and mood are deeply connected.A 9-year study found that people with higher inflammatory markers were more l...
11/26/2025

Inflammation and mood are deeply connected.

A 9-year study found that people with higher inflammatory markers were more likely to experience fatigue, brain fog, and low motivation, the same symptoms that show up during chronic stress.

Postbiotics — the compounds your gut microbes make from fibre and plant foods — help calm that inflammation.

Power Habit: Eat for your microbes.
When you feed them, they feed your mood.

The future of mental health is microbial.

I love lab data because it shows us where to focus.But the real transformation comes from daily habits: sleep, protein, ...
11/24/2025

I love lab data because it shows us where to focus.
But the real transformation comes from daily habits: sleep, protein, fibre, movement, stress support.
Labs give clarity. Habits create change.

You don’t need to overhaul your health routine to feel a difference. Sometimes it starts with a glass of water.Research ...
11/20/2025

You don’t need to overhaul your health routine to feel a difference. Sometimes it starts with a glass of water.

Research shows that even mild dehydration (just 1–2%) can increase fatigue, lower concentration, and affect mood. The good news? Increasing your daily water intake can boost energy and focus within two weeks.

Your brain and nervous system rely on hydration to function smoothly. When you’re running on empty, it’s not just your body that feels it—your mind does too.

🌿 Power Habit: Keep a glass of water nearby and drink before your morning coffee or lunch. Small sips add up.

đź’¬ Do you notice a difference when you stay hydrated?

We tend to think calm requires a full meditation practice or an hour of stillness. But the science says otherwise.Resear...
11/17/2025

We tend to think calm requires a full meditation practice or an hour of stillness. But the science says otherwise.

Research shows that just ten minutes of daily meditation for three days can lower cortisol and improve emotional regulation. That’s less time than most of us spend scrolling in the morning.

The reason it works? Even a few minutes of focused breathing activates the vagus nerve, the part of your nervous system that signals safety and helps your body shift out of stress mode.

🌿 Power Habit: Start with two minutes of quiet breathing before your morning scroll. It’s enough to change your entire day.

đź’¬ What helps you slow down before your day gets busy?

Two minutes might not sound like much, but your body feels it.When you slow your breathing, the vagus nerve signals to y...
11/14/2025

Two minutes might not sound like much, but your body feels it.

When you slow your breathing, the vagus nerve signals to your brain that things are safe. Heart rate settles. Muscles release. Cortisol drops.

These are the kinds of shifts that come from Power Habits, small, steady practices that help the body find its way back to calm.

Take a moment to try it. Inhale for four counts, exhale for six. Notice how your body responds.

What helps you feel grounded when stress builds up?

11/14/2025

Accurate!

I’ve always loved the idea of journaling, shelves full of old notebooks, pages of reflections and insights.But most of t...
11/13/2025

I’ve always loved the idea of journaling, shelves full of old notebooks, pages of reflections and insights.
But most of the time, I’d just sit there staring at a blank page, unsure where to start.

So I made the habit smaller.
Now I use simple daily prompts that make writing feel doable, not daunting.

It turns out, getting started is the hardest part, and once you do, even a few lines can shift your whole mindset.

🌿 Power Habit: Keep it simple enough to start, so you can be consistent enough that it sticks!
💬 Do you journal, or is it something you’ve always wanted to begin?

Sustainable wellness for women isn't about quick fixes. It's about building habits that support you for life.Many women ...
11/12/2025

Sustainable wellness for women isn't about quick fixes. It's about building habits that support you for life.

Many women over 35 find themselves juggling anxiety, fatigue, and hormonal shifts and there's no quick hack to help them disappear overnight. The key lies in addressing the root causes with personalized, science-backed strategies that fit your lifestyle.

Long-term wellness means consistent habits: nourishing your body with whole foods, moving in ways you enjoy, and prioritizing mental calm through mindfulness and adequate rest. These aren't trendy hacks; they are sustainable practices that restore energy and balance.

What's most important? Finding what truly works for you, and having a trusted guide to help navigate the path.

How are you building your wellness foundation today?

If you’ve ever thought, “I need to eat perfectly or it’s not worth it,” this might help.You don’t need a new diet or a c...
11/11/2025

If you’ve ever thought, “I need to eat perfectly or it’s not worth it,” this might help.

You don’t need a new diet or a colour-coded meal plan. Just a little more protein at breakfast can make a big difference.

Research shows that 30 grams of protein in the morning helps regulate appetite hormones and stabilize blood sugar that same day. That means fewer cravings, steadier energy, and less of that mid-afternoon crash.

And 30 grams isn’t as much as you think, it’s about a cup of high-protein Greek yogurt with nuts, or two eggs plus a scoop of protein powder in a smoothie.

🌿 Power Habit: Build your breakfast around protein. Your mood, focus, and metabolism will thank you.

💬 What’s your favourite protein-rich breakfast that actually keeps you full?

Eating healthy and hitting protein and fibre goals doesn't have to be complicated. This is what 40g of protein and 10g o...
11/10/2025

Eating healthy and hitting protein and fibre goals doesn't have to be complicated. This is what 40g of protein and 10g of fibre looks like. Super simple and tasty.

1 cup greek yogurt
2 scoops of protein powder (I use Metagenics Perfect Protein Whey cause it tastes great, has good texture, and I get employee pricing 🥳)
2 tablespoons h**p hearts
1/2 cup raspberries

What's your fav high protein + fibre meal?

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Dr. Melissa Blake, Naturopathic Doctor

www.peartreehealthcentre.ca

Naturally Focused Healthcare *Most services covered by extended health care plans. Naturopathic Clinic, Acupuncture, Integrative and Functional Approach, Herbal Medicine, Infrared Sauna, Nutritional counselling, Stress management, Natural Health Products, Wellness Workshops.