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Micala Stevenson, MS HNFM - Nutrition & Functional Medicine

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Micala Stevenson, MS HNFM - Nutrition & Functional Medicine

We help individuals optimize their diet and lifestyle to fit their unique needs. Through nutrition a

11/21/2025

Most people hear the term “cortisol imbalance” and think it’s just another wellness buzzword. A trendy thing people blame for feeling tired, moody, or craving sugar. But here’s the truth: it’s not a trend—it’s real physiology.

Cortisol is your body’s primary stress hormone, but it’s so much more than that. It regulates: • Energy levels throughout the day • Sleep/wake cycles • Blood sugar and cravings • Mood and focus • Hormone signaling and inflammation

When cortisol is too high, you might feel wired but exhausted, anxious, or experience late-night cravings. When it’s too low, you may feel fatigued, foggy, or unable to handle even mild stress.

Most importantly, this isn’t random—it’s a pattern your body is showing you. Ignoring it doesn’t make it go away. Supporting your cortisol rhythm can dramatically improve your energy, mood, cycle symptoms, and even skin health.

So next time you hear “cortisol imbalance,” remember: it’s not a buzzword. It’s a real, measurable factor in your overall health, and understanding it is the first step to fixing it.

04/16/2025

Feeling foggy, scattered, and like you can’t think straight is not normal. Neither is relying on caffeine to power through or crashing everyday at 2 o’clock.
 If you feel like this on a regular basis, you’re not alone — and no, it’s not just because you’re “getting older” or “lazy”.

Your brain fog is a signal — not something to ignore or power through.
 It’s your body’s way of asking for help.
Whether it’s coming from nutrient depletion, hormone shifts, poor sleep, inflammation or a nervous system stuck in overdrive — there is a reason.

And the truth is — no amount of self-discipline, caffeine, or “pushing through it” will fix it.
The real breakthrough happens when you stop guessing and start getting curious about the root cause.

03/23/2023

✨New Service Announcement!

I’m excited to finally announce our new functional medicine coaching program dedicated to helping you overcome anxiety, chronic stress, fatigue, gut issues, and hormonal imbalances.

This program combines nutrition, mindset, lifestyle, lab testing, movement, gut health, and nervous system regulation to help you figure out what you need in order to feel your best. (Available virtually or in-person).

Visit the link in bio to learn more and schedule a complimentary 20-minute phone call.

03/17/2023

"I firmly believe that nature brings solace in all troubles." Anne Frank

🧠 Today’s brain health tip: spend time in nature

Taking time to connect with nature can help reduce stress, improve focus, reduce anxiety and depression, protect against dementia, and even increase creativity. Just 20 minutes in nature, three times per week has been shown to significantly lower stress-related hormones like cortisol.

Regularly spending time in nature has also been linked to better sleep and improved immune function.

03/16/2023

🧠 Today’s brain health tip: engage in regular meditation practice

Meditation has been shown to have numerous benefits for brain health. Studies have found that regular meditation practice actually changes the structure of the brain and helps reduce anxiety and depression, improves memory and focus, slows aging, and helps reduce chronic pain.

Learning to meditate may seem daunting and time consuming at first; however, you can start by setting aside just 3 minutes every day to practice meditation. There are many different types of meditation including mindfulness meditation, body scan, loving kindness meditation, walking meditation, nature-inspired meditation, transcendental meditation, etc.

If you are having trouble getting started, consider downloading an app like Calm or Insight Timer, which offer guided meditations and relaxing music (both of these have free options).

03/15/2023

🧠 Today’s brain health tip: get enough good quality sleep.

Sleep is essential for maintaining optimal brain function. Quality sleep can help reduce the risk of developing mental health problems such as depression and anxiety and may also protect against conditions such as Alzheimer's and Parkinson's disease. Aim for 7-9 hours of good quality sleep each night.

Tips for better sleep:
1. Establish a regular bedtime routine.
2. Avoid stimulants that may interfere with sleep (general rule of thumb: don’t drink caffeine after 2pm).
3. Get sunlight exposure first thing in the morning: this helps reset the circadian rhythm.
4. Incorporate stress management and relaxation techniques before bed (meditation, deep breathing exercises, reading a paper book, taking a warm bath, drinking herbal tea, ASRM stimulation, etc.).
5. Limit blue light exposure from cell phones, computers, tablets, and TVs for a minimum of 2 hours before bed.

03/14/2023

🧠 Today’s brain health tip: eat more foods that support brain health.

Some of the best foods to eat to keep your brain healthy are those that are high in things like:

-Omega-3 fatty acids: found in fatty fish like salmon
-Antioxidants: found in many foods including blueberries, dark chocolate, nuts/seeds, spices, coffee, green tea, EVOO
-Fiber: found in foods like whole grains, legumes, berries, nuts and seeds, broccoli, bananas
- B vitamins: found in eggs, meat, legumes, seeds, leafy greens
-Choline: found in eggs, meat, legumes
-Probiotics: found in fermented foods like yogurt, kimchi, kefir, tempeh, sauerkraut

03/13/2023

It’s Brain Awareness Week! 🧠

Todays brain health tip: challenge your mind

Mental exercise is just as important as physical exercise!

Challenging the brain daily with mental exercise helps improve brain function and may prevent or slow the onset of cognitive decline.

Different ways to challenge the brain:
- Try brain teasers like crossword puzzles, word games, sudoku, etc.
- Play a board game
- Brush your teeth with the hand you don’t normally use
- Play a sport
- Learn to play an instrument
- Read a book
- Learn to dance
- Learn a new language
- Take different routes to places you frequently go such as to work or the store

What’s your favorite way to exercise your brain? Let me know in the comments!

02/24/2023

How does the body respond to stress?

There are two very important systems involved: the sympathetic nervous system, which stimulates the “fight or flight response” and the parasympathetic nervous system, which generally promotes the “rest and digest” processes. The fight or flight response is an automatic physiological response to a perceived threat, while the rest and digest response is the body's way of calming down and restoring balance.

The fight or flight response occurs when the brain senses danger or a perceived threat. This could be a a real threat such as running from a predator or an imagined threat such as the anticipation of something bad happening.

In response, the body releases hormones such as adrenaline and cortisol, which cause the heart rate to increase, pupils to dilate, and other physical changes. This response is designed to give the body the energy it needs to either fight off danger or flee from it.

Once we feel safe and the threat has passed, our parasympathetic nervous system releases hormones like acetylcholine, which cause the heart rate to slow, breathing to become deeper, and muscles to relax. This response is designed to help the body restore balance, allowing it to recover and repair.

Chronic stress can cause our flight or fight system to become over activated. When this system is overactive, inflammation increases and tissue repair decreases. Overtime, this can contribute to a number of health issues including anxiety, depression, gastrointestinal issues, heart disease, thyroid disorders, autoimmunity, diabetes, cognitive decline, to name a few. Consciously activating the parasympathetic nervous system with things like meditation, breathing exercises, spending time in nature, and yoga can help increase our tolerance to stress, increase our happiness, and help restore balance to our health.

01/28/2023

😍 It’s pretty fascinating that the chemicals that give these fruits and veggies their beautiful colors and distinctive tastes help protect us from chronic disease and support our mental and physical health!

Address

1539 Florida Road Suite 112
Durango, CO
81301

Opening Hours

Monday	9am - 5pm
Tuesday	9am - 5pm
Wednesday	9am - 5pm
Thursday	9am - 5pm
Friday	9am - 5pm

Telephone

+19704223144

Website

https://linktr.ee/micalastevensonwellness

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