Candace Kennedy Nutrition

Candace Kennedy Nutrition Candace Kennedy is a Certified Holistic Nutritionist, Certified Barre Instructor, and health + welln Helping you find healing by getting to the root cause.

Whether you're struggling with PCOS, hormonal imbalances, thyroid dysfunction, or gut issues, you can achieve optimal health through nutrition and lifestyle changes. I'm a Certified Holistic Nutritionist emphasizing REAL FOOD for optimal health and sustainability. I believe that traditional foods cooked traditional ways are the best foods for our bodies and genes. Here, you'll find delicious and healthy recipes made with real food, articles and research about sustainability, and the latest evidence-based recommendations for optimal health.

You were born with the rising light of the Spring Equinox—as the earth tilted toward warmth and renewal. A child of the ...
05/06/2025

You were born with the rising light of the Spring Equinox—as the earth tilted toward warmth and renewal. A child of the turning seasons. A symbol of beginnings. The moment you arrived, the world shifted, and we stepped into spring—together.

Welcome, my River. We will love you with the depth of oceans and the fire of stars—for all eternity.

You were born into the arms of your family, in the quiet cocoon of our home, without any outside authority present—and it was exactly how you needed to arrive. I knew this deep in my bones. While you were warm in my belly, I had been in deep communion with you, with God, and there was never a flicker of fear—only the deepest trust in the primal intelligence that lives in every woman.

Birth is a portal. And I knew that I could only fully step through it if I was undisturbed. I needed to be the only one listening to my body. I needed to feel wild. I needed to feel alone and supported all at once. No doctors. No midwives. No monitors. No eyes on me. Just deep, sacred connection with you, my baby—and with the ancient knowing in my womb.

There is nothing extraordinary about me for choosing to freebirth. This wisdom lives in all of us. Every single one of us is here because our ancestors birthed without intervention. The body remembers.

Not every woman wants or needs to give birth this way. But I did. And I trusted myself to choose what was right for me, for us. Every birth is sacred. Every birth is an initiation. And this was mine.

Our sweet baby, River, arrived with the spring equinox in the sanctuary of our own home and we became a family of four. ...
04/12/2025

Our sweet baby, River, arrived with the spring equinox in the sanctuary of our own home and we became a family of four.

His birth was quick, seamless, and incredibly intimate with just me and Ben and Bodhi (mostly sleeping until the last hour of labor).

It was a dream to welcome our son into such a peaceful, sacred space and energy.

River has such a calm, gentle spirit and we are so grateful to be his mama, daddy and big brother. Birth story coming soon ✨

Every cell in your body requires magnesium to produce energy. ⁣While all minerals are important, magnesium is one of the...
05/23/2022

Every cell in your body requires magnesium to produce energy. ⁣While all minerals are important, magnesium is one of the masters. ⁣It runs over 3700 enzyme functions in the body.⁣ Magnesium is the fourth most abundant mineral in the body and every cell in your body requires magnesium to make energy!

Magnesium used to be abundantly available in our food and water. ⁣Now, severely depleted soils due to pesticides and compounds in our food and water systems that bind to minerals like magnesium, it’s very difficult to get enough from diet. ⁣

Every cell in your body requires magnesium to produce energy. ⁣While all minerals are important, magnesium is one of the masters. ⁣It runs over 3700 enzyme functions in the body.⁣ Magnesium is the fourth most abundant mineral in the body and every cell in your body requires magnesium to make e...

Just talking about minerals again, nothing new. But let’s get more specific. Let’s talk copper!We can’t talk copper with...
04/26/2022

Just talking about minerals again, nothing new. But let’s get more specific. Let’s talk copper!

We can’t talk copper without talking about mitochondria.

Minerals act like the “batteries” of your cells.

Your mitochondria are like factories. This is where energy is produced. A lot of other things are taking place too, but for the sake of this post, we’re talking about energy.

Depending on the type, your cells have anywhere from 500 to 600,000 mitochondria in each cell! That’s just incredible to think about.

But without the right inputs, mitochondria don’t function properly. And when your mitochondria don’t function, what happens? You don’t produce energy.

This also means inflammation because inflammation is basically just lack of energy on a cellular level. The cells are producing exhaust instead of producing energy. No bueno.

So how do you get your mitochondria working properly? Give them the right inputs (and, of course, remove obstacles).

One of the keys to optimally functioning mitochondria is bioavailable copper.

COPPER. Without enough copper, the mitochondria can’t turn hydrogen peroxide into water in complex 4 of the electron transport chain. The job of copper is to turn oxygen into water.

Your body’s ability to make energy at a cellular level is the foundation of health. If your cells aren’t making energy, they are making exhaust.

Without copper, you cannot generate optimal amounts of ATP (energy!).

Our soils used to be copper-rich, and therefore, our food had plenty of it. However, due to modern farming practices, our soil is pretty copper-depleted. Depleted soil means our food is lacking nutrients which means we have to be much more intentional about getting adequate nutrients from food and strategic supplementation.

We are also constantly bombarded with mineral depleters like stress, dieting, some supplements like ascorbic acid and vitamin D, pesticides, chemicals, and more.

Best sources of copper: beef liver, citrus fruits, bee pollen, shellfish, mushrooms, cacao

Questions about copper? Let me know!

Happy 8 years! 4.4.14❤️❤️❤️ 🥂🎂🎉
04/04/2022

Happy 8 years! 4.4.14
❤️❤️❤️ 🥂🎂🎉

Every cell in your body has receptors for hormones produced by your thyroid.⁣⁣When you’re thyroid is working properly, y...
03/30/2022

Every cell in your body has receptors for hormones produced by your thyroid.⁣

When you’re thyroid is working properly, you:⁣
✨ You feel energized throughout the day⁣
✨ Your digestion is working well and you have 1-3 bowel movements per day⁣
✨ You have a healthy libido⁣
✨ You have a warm body⁣
✨ Your hair is thick and shiny⁣
✨ Your skin is healthy and not too dry or too oily⁣
✨ You have great circulation⁣
✨ You mostly get deep, restorative sleep⁣
✨ You can easily maintain lean muscle mass⁣

One of the first steps to improving thyroid function and strengthening the metabolism is to identify anything that might be slowing it down. ⁣

Unfortunately, modern foods and lifestyles can impair thyroid function and slow your metabolism. ⁣

Many things can interfere with metabolism and thyroid function, including:⁣
‼️ Nutrient deficiencies⁣
‼️ Chronic stress⁣
‼️ Chemical exposure⁣
‼️ Chronic infections⁣
‼️ HPA-axis dysfunction⁣
‼️ Heavy metals⁣

The good news is there are many simple, inexpensive ways you can begin supporting your thyroid today.⁣

Addressing the issues listed above is an important step for overall thyroid health and function. ⁣

Other ways to support your thyroid include:⁣

✅ Eating enough nutrient-dense, bioavailable foods such as high-quality animal protein, collagen, gelatin, fruits, well-cooked root vegetables, honey, daily raw carrot salads, beef liver, oysters, and raw dairy⁣
✅ Reduce or avoid PUFA intake from vegetable and seed oils.⁣
✅ Eat the right kinds of fats. Saturated fats are pro-metabolism and help increase the metabolic rate and are protective against the oxidation that comes from PUFAs.⁣
✅ Keep your blood sugar balanced⁣
✅ Don’t overdo the cardio or endurance training⁣

What has helped you the most in restoring your thyroid and metabolism? What are you still struggling with?⁣

[not medical advice]

Oh, the many things we’ve gotten wrong about health. And iron is a big one! So many people don’t realize that what appea...
03/17/2022

Oh, the many things we’ve gotten wrong about health. And iron is a big one! So many people don’t realize that what appears to be “iron deficiency” is actually iron dysfunction.
Your ability to utilize oxygen properly in your body and make energy in your cells is the ultimate predictor of health. That’s why it’s so important to understand how iron and oxygen interact in the body.
When we talk about anemia, what that means is the body has a low amount of healthy red blood cells to carry oxygen through the body. Yes, that is a big problem. BUT, instead of asking WHY red blood cells are low or WHY serum iron is low, we just usher in iron supplements.
This post covers why that is a big problem and how "iron deficiency" is usually actually "iron dysfunction."

https://candacekennedy.com/iron-dysfunction/

You may know vitamin E is important, but do you know why? Especially in the era of estrogen dominance, iron overload, an...
03/16/2022

You may know vitamin E is important, but do you know why? Especially in the era of estrogen dominance, iron overload, and overconsumption of PUFAs.⁣

Both PUFAs and excess estrogen have similar effects on health including suppressing thyroid function, decreasing oxygen to the tissues, and lead to cell damage, fibrosis, and inflammation.⁣

Vitamin E has the ability to prevent from the toxic effects of excess estrogen while also protecting and helping the tissues detox from PUFA overload.⁣

PUFAs get stored in your tissues. When stressed, elevated cortisol breaks down these fats and releases them into your bloodstream. Once in the blood, PUFAs can wreck havoc on the metabolism and suppress thyroid function while doing all kinds of other damage.⁣

ENTER VITAMIN E⁣

Vitamin E is a powerful antioxidant that plays an important role in immune function and fertility. ⁣

Here are just a few of the powers of vitamin E:⁣

✅ Supports cellular energy production⁣
✅ Supports healthy progesterone levels and protects against estrogen⁣
✅ Reduces inflammation⁣
✅ Helps you detox PUFAs from tissues⁣
✅ Slows the cellular aging process⁣
✅ Helps you use vitamin A better⁣
✅ Protects against iron overload⁣

Studies show Vitamin E can even help convert PUFAs (linoleic acid) into more stable saturated fats. That means a healthy body with a strong metabolism can actually saturate unsaturated fats.⁣

One of the main ways that PUFAs damage healthy tissues is by depleting them of vitamin E. That’s why it’s so important to get enough, while also taking steps to protect vitamin E.⁣

Want to boost your vitamin E?⁣

✨ Eat grass-fed meat and butter (grass-fed has 4x the Vitamin E content than grain-fed)⁣
✨ Throw out the industrial seed/vegetable oils and iron-fortified foods, which deplete Vitamin E⁣
✨ Supplementing with vitamin E can be another great option, as it can be difficult to get enough from food. ⁣

But choosing the right vitamin E is SO important as some forms/blends can do more harm than good. ⁣

My favorites: (link in bio. code CKN15 for 15% off) and

What’s been your experience with vitamin E?⁣

[not medical advice]⁣

This often underestimated mineral is key to just about every aspect of health. Potassium plays a role in so many bodily ...
03/04/2022

This often underestimated mineral is key to just about every aspect of health. Potassium plays a role in so many bodily functions and it’s not that easy to get enough.

Potassium is one of the most underrated nutrients, in my opinion. I’ve seen many cases with my clients and in my own health that, after focusing on potassium levels and mineral balance, energy levels improve, thyroid labs improve, weight management gets easier, and so much more.

In this post, we will talk about the importance of potassium in the diet, some symptoms of potassium deficiency, and the best foods sources of potassium. Plus, a few potassium-rich recipes.

https://candacekennedy.com/potassium-best-sources/
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Potassium is so important to thyroid health, insulin sensitivity, and metabolism. But it's not that easy to get enough.

While many women come off the pill with few symptoms or interruptions to their daily life, some women can experience a r...
02/23/2022

While many women come off the pill with few symptoms or interruptions to their daily life, some women can experience a rather bumpy ride. This can look like acne, hair loss, missing periods, heavy periods, and delayed return of fertility.

On top of that, about 50% of women are prescribed the pill for non-contraceptive reasons, including to suppress symptoms like painful periods and irregular cycles.

However, the pill does nothing to correct these issues (it only masks them), so when women come off it, their symptoms and issues just return. And many experience NEW symptoms post-pill.

The pill suppresses our natural cycle and shuts off communication between the brain and ovaries. For some women, it takes time to restore those functions after coming off the pill.

To help support your body in the process, it’s important to:
✅ Replenish lost nutrients (the pill depletes your body of many nutrients required for healthy hormones)
✅ Support the gut
✅ Support detox pathways
✅ Support the thyroid and metabolic health
✅ Balance blood sugar

Deciding which contraceptive you want to use is a personal decision. Whatever you choose to do, make sure you are well-informed about the pros and cons of each type.

There are very effective natural forms of contraception, like the Fertility Awareness Method (FAM). Many women don’t know that you are only fertile about 6 days of your cycle! There are easy ways to track fertility so that you can avoid an unplanned pregnancy (or to help you conceive, if that’s your goal).

More on that to come. Some great additional resources on FAM are:
✨ Taking Charge of Your Fertility by Toni Weschler
✨ Beyond the Pill by
✨ The Fifth Vital Sign by Lisa Hendrickson-Jack @ fertilityfriday

Want to see more on this topic? Let me know what questions you have!

Minerals matter. They REALLY matter. ⁣⁣Minerals run enzymes. Enzymes run hormones. Hormones determine how you perceive a...
02/21/2022

Minerals matter. They REALLY matter. ⁣

Minerals run enzymes. Enzymes run hormones. Hormones determine how you perceive and interact with the world. A lack of minerals leads to hormone imbalances and many other health issues. Every cell in your body uses minerals to make energy, make and signal hormones, and make enzymes.

If you’re thinking, okay, right so can’t we just eat food like we always have and get minerals? Why are they so important now? Great question! The main reason is we are exposed to more mineral “depleters” than ever and are getting fewer minerals in our diet than before.

Minerals matter. Every cell in your body uses minerals to make energy, hormones, and enzymes, but we're more depleted than ever.

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