Navigate Wellness

Navigate Wellness Preconception | Prenatal | Postpartum
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Drop your email at navigatemywellness.com/links for "the Doctor's Note" - all the latest & greatest in women's health & hormones, to your inbox weekly. Navigate Wellness
Prenatal | Pediatric | Performance
Neurologically and nutritionally based health care for the Denver metro community.

12/22/2025

The light is officially coming back ☀️
And this is what that looks like for my morning:

bone broth, blue blockers, Christmas pajamas, checking in on patients… and zero urgency.

Summer sun doesn’t return overnight.
And neither does vibrant health.

But if you’re feeling a little brighter today… you’re not imagining it.

This is our last working Monday of the year 🥰 and you better believe we’re doing it in Christmas jammies.

This season isn’t about squeezing in more.
It’s about letting your nervous system land.

Bone broth > burnout (and coffee on an empty stomach)

Blue blockers > late-night scrolling

Regulation > resolutions

We’re designing our days *on purpose* over here.

January will come soon enough, and when it does, it’s bringing so many amazing things with it ✨

I’ve got so much in the works for our community and everyone who wants to make 2026 their healthiest year yet!

If you’re not signed up for The Doctor’s Note newsletter, comment ‘DoctorsNote’ and we’ll get you in.

Our readers there will be the first to know what we have up our sleeves!

For now?

Cozy counts. Cheers all (with bone broth, of course) 💛

Sometimes the dark isn’t something to escape. Sometimes, it’s where the work happens.The Winter Solstice reminds us that...
12/21/2025

Sometimes the dark isn’t something to escape.
Sometimes, it’s where the work happens.

The Winter Solstice reminds us that darkness is sacred, part of the cycle that keeps us in rhythm.

If this year asked you to slow down, recalibrate, or grieve a version of yourself… maybe it wasn’t a setback.

Maybe it was initiation. Or even better… an invitation 🌒✨

Do any of these ring true for you, too? What lessons did you learn this year about healing & your body?

12/03/2025

Already feeling the holiday hustle (and bloat, stress, fatigue…)? Three easy tips from your neighborhood functional medicine doctor 😅
Prioritize sleep.
Cut/be mindful with the booze.
Use a binder (safely - check with your doc, binders bind *everything* not just that peppermint schnapps cocoa) when warranted 🥰
Enjoy the holidays, community is one of the MOST CRUCIAL factors for long term health!! So go out and have a cocktail (or a mocktail like me) and be merry & bright 🫶🏽
Hugs, Dr. K!

11/05/2025

This is why a study of YOU (aka a study of “n=1”) is so crucial in YOUR healing journey (makes sense when we say it like that lol)!

Some influencer says: “eat your fiber first, then fat and protein, save your (simple/quick) carbs for last” - and while this isn’t inherently *bad* advice… the people who need it the most (aka those of us with poor insulin sensitivity or full on insulin resistance) are going to get the least profound results from this advice!

This is why we love using Theia .ai with continuous glucose monitors for our clients AND checking their fasting insulin on labs!! (Pro move is to marry it with Mira for our fertility clients) 💞 feel free to post a comment if you have any questions or check out their profiles for more info - these pieces of tech & data help us work smarter so healing doesn’t have to be so stressful (this is not a sponsored post - we just want everyone to have access to our tools, client or not)!

When we have the full picture, we can get you the results your want for your health the fastest. We don’t guess, we check 🫶🏽

PMID: 40467897
👆🏽 also - feel free to read the study for yourself, I (Dr. K) spend time reading research every single week and nothing makes me happier than nerding out with clients about research 🤓

10/30/2025

This is the difference between a root-cause approach and just “treating” naturally… which can cover up the underlying problem, and still allow it to get worse 😬

In our private practice with clients (in Littleton, CO as well as via telehealth) we *always* dig for the root cause first. Because that’s true functional medicine 🫶🏽 natural treatments absolutely serve a purpose and have their time & place (like in fertility treatment, prep for egg retrieval, even IUI, etc) but when we take a shortcut (even a natural one) we often have to come back and do damage control again in the future.
So if you’re having trouble sleeping, give us a shout 🙋🏽‍♀️ or comment ‘sleep blog’ and we’ll send you our foundations (and some supplemental support - but only if you promise to address the foundations first)!

10/23/2025

Collagen. Amazing. Recommended.
Not a complete protein.
Still on the breakfast rants I guess 😅 give it a listen, and let me know if you have any questions 👇🏽🫶🏽

10/16/2025

Maybe you’re getting enough choline 🤷🏽‍♀️
But I’m not interested in risking it.

If you’re not getting high choline foods in every day (eggs, beef, liver, chicken, salmon, chickpeas) - it’s probably a good idea to have a prenatal with a decent amount of choline (and don’t forget it’s bestie, folate)!

Breastfeeding women’s RDA is 550mg…
And we all know how I feel about RDAs anyway (they’re usually set too low IMO)!

So let’s call up the “prenatals” out there with 55mg of choline in them… come on friends, we all know that’s not sufficient (let alone optimal).

10/13/2025

Coffee is not breakfast. Period.
Your hormones want you to know they need nourishment in the morning, you know - from like real food? 😅
Your metabolism and your blood sugar want you to know that this first meal affects ALL the REST! Your blood glucose response to everything else, your focus, your energy, your mood… all affected by that first meal.
Want to get your cortisol in check? Let’s talk breakfast.
Want to get your hormones on a path to healing? Let’s talk breakfast.
Want to get pregnant in the next year? Let’s talk all the things… and that includes a high protein, savory, breakfast.
So let’s make a pact to not make it [just] coffee, sound good? 🫱🏼‍🫲🏽

10/08/2025

I’m *unreasonably* obsessed with October 🧡🍁🍂
It’s one of my favorite times of the year for a jillion reasons. And while many people are thinking about hibernation, and most wait to reset their health until January… That’s honestly not our best flex for our hormone health, metabolism, fertility, or self care. We have SO much power right now!

I believe - no, I *know* - you can have your cake and eat it too this holiday season 🎃 🦃 🎄

Comment ‘drsnote’ to get this weeks edition of “The Doctor’s Note” which goes out every other week 💌 and this week we’re walking you step by step through why October is your best runway to a joyful and healthful holiday season, that doesn’t feel like deprivation 😅

I’m *unreasonably* obsessed with October 🧡🍁🍂It’s one of my favorite times of the year. And while many people are thinkin...
10/08/2025

I’m *unreasonably* obsessed with October 🧡🍁🍂
It’s one of my favorite times of the year. And while many people are thinking about hibernation, and most wait to reset their health until January… That’s honestly not our best flex for our hormone health, metabolism, fertility, or self care.

I believe - no, I *know* - you can have your cake and eat it too this holiday season 🎃 🦃 🎄

Comment ‘drsnote’ to get this weeks edition of “The Doctor’s Note” which goes out every other week 💌 and this week we’re walking you step by step through why October is your best runway to a joyful and healthful holiday season, that doesn’t feel like deprivation 😅

Address

8156 S Wadsworth Boulevard, E-360
Littleton, CO
80128

Opening Hours

Monday 9am - 12pm
3pm - 6:30pm
Tuesday 7:30am - 12pm
3pm - 6:30pm
Wednesday 3pm - 6:30pm
Thursday 9am - 12pm
3pm - 6:30pm

Telephone

+13039131671

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