Dr. Jill Cole

01/30/2026

Some days, even when you know all the tools, the nervous system still feels heavy.

Today is one of those days.

I share this not because anything is “wrong,” but because I know many of you quietly carry the same sense of overwhelm — holding families together, managing health, working or running businesses, caring for others, holding yourself up… often without much space to exhale.

Here are a few gentle reminders that help bring the body back toward peacefulness, when anxiety or overwhelm creeps in:

✨ Start with the body, not the mind.
ALWAYS start with your breath. 🙏 Slow your exhale. Longer exhales tell the nervous system it’s safe. Try 4 seconds in, hold it for 2-3 seconds (if you can), then exhale for 6–8 seconds for a few minutes. You can sigh (loud) as you exhale, if it helps.

✨ Lower external stimulation before trying to “fix” anything.
Turn down lights. Go outside in the fresh air (bundle up!!). Sit somewhere quiet. You don’t need answers right now — you need regulation.

✨ Name what’s happening - *without judgment*.
Simply saying, “I’m feeling overwhelmed right now” with deep breaths can reduce the intensity. ~ You’re not failing or "broken". Life Happens!!

✨ Let the body discharge stress.
Standing and gently bouncing or shaking the body for 30–60 seconds can help release stored tension and adrenaline. This is a natural nervous system response (you’ll see it in animals!) and can be incredibly calming afterward.

✨ Nourish blood sugar & minerals.
Low blood sugar, low magnesium, dehydration, or excessive caffeine can ramp up anxiety. Hydrate. Try to eat something grounding, and easy to digest (cooked, or basic bone broth protein powder + water).

✨ Contain the moment.
You don’t have to solve your whole life today. Ask yourself: What is the most self-loving, and supportive thing for the next 10 minutes?

✨ Rest is productive.
Nervous system regulation is not laziness. It’s foundational medicine. 🫶

If today feels like a lot, that's okay and you’re not alone. Sometimes the most healing thing we can do is pause, soften (yes, men - that includes you!), and let the body catch up to everything we’ve been carrying.

There's a lot happening in life, in the country, and the world.

Find your Peaceful Place.
Breathe.
Be gentle with yourself today. 🤍

01/26/2026

Sharing again, because + . 💚

Every day, & every winter. Thank you, Farmers, and all who work on the land! 🙏

01/25/2026

I hope everybody is staying warm! ❄️ ~ Today happens to be the "refill moms supplements + meds" day ~ so I thought I would share the plan I have her on. She takes a ton of supplements per day. THIS is why I take lifestyle + nutrition so incredibly seriously. God love her, she just could not listen to me for decades about her nutrition, and here we are. I have seriously managed her meds (took her off a bunch, and also time the others carefully to protect her blood vessels + kidneys) and I do not know what people do, who do not have this knowledge or oversight. Her cardiologist was stunned at her last visit that all her labs were actually better this year - even though she is not managing blood sugar (her diet) --- which in and of itself would *protect kidneys, arteries & brain*. 😢
So I am exceedingly grateful that I can do this for her, and keep her as energetic, happy & as healthy as possible, given complex disease from diabetes.

Eating well is no joke, everyone. ❤️ Please, if you have any insulin resistance starting, or blood sugar dysregulation -- PLEASE take your diet seriously! Avoid sugar, don't eat dessert, skip the starchy carbs.
Focus on tons of vegetables, healthy animal protein & fats, berries, nuts and seeds (limit), hydrate!!
Supplement where needed. 💚
We can turn a lot around, and it requires commitment to yourself, and investment (her supplements aren't cheap!), but she is still with us, going on adventures, and FAR better than anyone in her position with the complications from diabetes. 🙏 She also doesn't get sick, when everyone around her gets sick.
Good quality supplements, properly prescribed, save lives.
Hugs, stay safe, stay warm ~ & hug the ones you love!! 🥰

Mom's current plan: **Do NOT give these to yourself, or at these doses, without consultation with a licensed ND.**

- Vasculosirt - 4 (or 5), twice per day (you read that right!)
- Renafood - 3, twice per day
- Renatrophin PMG - 2, twice per day
- Biomega DHA - 1/day
- CoQ-zyme 100 - 1/day
- Selenium 200 mcg - 1/day
- Zinc balance - 1/day
- Potassium 99 mg - 1 on diuretic days
- MedCaps IS - 1, twice per day
- Curcuplex-95 - 1, twice per day
- Glucogel - 1, twice per day (should do more but won't fit... lol)
- ADK - 3x/wk
- TherBiotic Complete - 1/day
Sometimes:
- MK-7 - 1/day
-Acetyl-L carnitine 500 - 1, twice per day
- Li-zyme - 1 per day

*Shared with her permission. Those of you who used to see my health and wellness lectures have heard the story about my beautiful mom! 🥲❤️

01/01/2026

✨ Welcome to 2026!! ✨

I think 2025 was pretty rough for all of us! Say Goodbye to hurts & Hello to an invitation to feel better in your body and mind this year - starting now. ~ There is beauty in the challenges ("Life is Beautiful"!), and this year - No pressure. Start now with gentle resets you can do every day.
Prioritize your well being, ESPECIALLY if life gets challenging!!

Here are a few of my favorite (and science-backed - YAY!) things I come back to again and again — personally, and clinically:

🌿 Be present.
Mindfulness doesn’t have to be complicated. 🧘‍♀️ Try actually being fully present while brushing your teeth, drinking your warm drink, or protein shake, or eating dinner. Slow down. “Realize deeply that the present moment is all you ever have.” — Eckhart Tolle “Life is now. There was never a time when your life was not now.”
If you want to deepen this practice and awareness, and I highly recommend it, "The Power of Now" would be a great gift to yourself or someone you love. (It also really helps with stress...)

🤸 Stand up. Stretch. MOVE your body.
Right now. Seriously! ☺️ Deep breath!! Stand, move something!! ~ A little walk, lifting weights (even 5-10 reps between calls!), stretching between meetings for 10-20 seconds, DANCE for part of a song you love! — movement rapidly changes brain chemistry and improves mood! Your body is built to MOVE. Use it!!

🥬 Eat real meals.
Eat 3 solid meals per day. Prioritize protein, healthy fats, and lots of vegetables! (But no white potatoes.)
Start your morning with water, & splashes of lemon juice, ACVinegar & unsweetened cranberry juice before eating. 🙌
Many people feel calmer, more focused, and more emotionally stable - and less pain - when they cut back on refined carbs and stabilize blood sugar.

😴 Take sleep seriously.
Sleep is foundational for mood, hormones, immunity, and mental clarity, and it's the only time the brain detoxes itself!! And I know how much thinking you do...
Protect your sleep and your sleep routine like you'd protect a loved one. Dim the lights, put away electronics, take care of yourself and go to sleep no later than 10:30. (So basically - treat yourself like you are someone you love. ❤️)

🤍 Connect with people.
Humans need humans. Try to hug someone every day. Have human contact. Go to the store, or a shop, and chat with someone. A conversation, a hug, laughing with someone — this literally regulates your nervous system!

⏸ Pause more often. Breathe.
Step away from screens. Put the phone down. Walk away... Let yourself breathe!! Take slow deep breaths. When in doubt, focus on your breathing. (This ties into Be Present.) You’ll be more productive and calmer.

🌲 Go outside.
Get some sunshine. Even if it's cold - bundle up, go outside, get sunshine in your eyes. Take deep breaths. Put your feet on the ground (if it's not frozen - unless you can tolerate it! It can be invigorating!) Go for a hike!! Go for a walk in nature. Nature lowers stress hormones and brings you back into your body almost instantly.

✨ Try something new.
A new recipe, dancing, making or building something, a new way of moving like pilates, chair yoga, join a choir, find like minded people on MeetUp.com for new adventures— novelty is great medicine for the brain.

Last & DEFINITELY not least ~
🙏 Practice Gratitude.
Even if things are REALLY HARD - TRAIN your brain to notice what’s working, and be grateful for it. Consciously look for things to be grateful for - no matter how small. Commit to writing down one or two things a day you’re grateful for; it can shift mood, hormones, and of course, perspective. 🌟 It can enhance and bring more JOY into your life, too.

PRACTICE small shifts, choose one out two to implement today. Which ones speak to you? If you want to overhaul your life in 2026, you can! But start small. Build habits. Be gentle with yourself, & enjoy your life.
Very small changes, practiced intentionally, will reshape your health, your well-being and your life.

Make 2026 Great!! I hope you have a happy, grounded, healthy and nourishing year ahead!
💛 One moment, one day at a time. ✨

12/25/2025

Merry Christmas ~ Happy (early) Kwanza ~ Happy (very belated!!) Hanukkah and any other celebrations and holy days for all of you!!

🎁 A very *Happy Birthday* to all you DECEMBER babies!! 😉

12/24/2025

I can't stress enough how bad sugar, and sweeteners, are for your body and your brain.
I only listened to a few seconds of this, and wanted to share right away. ❤️
Dementia and Alzheimer's are cruel diseases.
I will continue to employ you to make healthy choices, and stay away from poison as much as possible.
Treat your body like it's someone you love ~ that's the only place you have to live. ❤️

https://www.facebook.com/share/r/1DY7YreLm9/?mibextid=wwXIfr

12/24/2025

My quick 5 things:
Ultraprocessed food.
Mineral-depleted soil.
Insane chemicals that should be banned.
Unhealthy (& scared) animals (feedlots, drugs)
Hybridized food (gluten!)

What are your quick thoughts/reasons?

In the past half-century, nutrition scientists have blamed health conditions such as obesity, diabetes, and heart disease on many features of the American diet, including sugary beverages and saturated fat. These factors surely contribute to Americans’ uniquely poor health. But Kevin Hall, an investigator at National Institutes of Health, is researching a possible culprit that wasn’t named until the 21st century: ultra-processed food.

The problem, Hall believes, might have less to do with high levels of sodium or cholesterol than with industrial techniques and chemical modifications. From this perspective, homemade jam on fresh bread would be fine; Smucker’s on Wonder Bread would not, even if it contained less sugar and fat. “The thesis is that we’ve been focussing too strongly on the individual nutritional components of food,” Hall told Dhruv Khullar. “We’re starting to learn that processing really matters.”

In recent years, studies have linked ultra-processed fare to health problems that one might not expect: cancer, anxiety, dementia, early death. Read Khullar’s report, one of our most-read pieces of 2025, on why the American diet is so deadly: https://newyorkermag.visitlink.me/NBNJDC

12/22/2025

Winter Solstice marks the longest night of the year. It has been a ritual marker of turning inward — a time to slow down, quiet the mind, slow the body down, and gently set intentions as the light begins to return.

Traditionally, the 13 days following the solstice were honored as a time of reflection, intention-setting, and gentle recalibration.

✨ Gentle rituals for this evening:
• Light a single candle and sit quietly for a few minutes, acknowledging what this past year has asked of you.
• Write down what you’re ready to release—habits, patterns, or expectations that no longer serve you.
• Choose one word or feeling you want to carry into the next season.

🌙 Simple practices for the next 13 days:
• Each morning or evening, spend 2–5 minutes in stillness or slow breathing.
• Journal one small intention or quality you want to invite (clarity, steadiness, warmth, trust).
• Go to bed a little earlier, honoring rest as medicine.
• Drink warm teas, eat grounding foods, and allow your nervous system to soften.

In nature, nothing rushes right now. Roots lay dormant then strengthen in the dark.
Healing happens quietly.

May this solstice be a gentle reset—one that honors where you’ve been and where you’re slowly heading.

Wishing you warmth, stillness, and a peaceful turning toward the light 🤍

12/20/2025

In real life, some heart attacks are sudden and intense, while others start slowly with mild pain or discomfort. The signs of a heart attack in women can be very different from those in men. (See pic)
The most common warning signs of a heart attack are:

❤️ Chest discomfort: This is the most common symptom, often involving discomfort in the center of the chest that can last for several minutes or come and go. It may feel like pressure, squeezing, fullness or pain.
❤️ Discomfort in other upper body areas: Pain or discomfort can occur in one or both arms, the back, neck, jaw or stomach.
❤️ Shortness of breath: This may happen with or without chest discomfort; also called "air hunger" ("Can you please open the window? I need more air." along with not feeling "right".)
❤️ Other signs include breaking out in a cold sweat, nausea or lightheadedness.

Help & prevention:
1. IF you are concerned about cardiovascular disease & heart attack, are on a statin medication, have any heart failure, or - I always recommend CoQ10 to my patients. The best one I have found is CoQ-zyme 100 by Biotics Research, on FullScripts. (Link in the bio) Taking a GOOD CoQ10 helps with energy production, which the heart uses a ton of, and can decrease injury to the heart FROM a heart attack, improving recovery.

2. IF you think you are having a heart attack or heart attack symptoms, chew an aspirin & call 911. Don't play around & take a shower or a nap. Just go.

Quality Side Note:
a lot of new patients recently have told me they are taking Qnol by Costco, CVS, Walgreens, Target. I always recommend taking a clean, good quality supplement, especially when it comes to your heart! Qnol contains DL alpha tocopheryl acetate - a synthetic form of vitamin E that has been shown to increased prostate cancer risk in men. 🤦‍♀️ It contains Sorbitol, polysorbate 80 & hydroxylated soy lecithin. (WHYYYY?!) - All garbage that should not be in your CoQ10 supplement, & can cause digestive issues and allergic reactions.

This holiday season, eat healthy, skip the desserts or only have a bite, limit your alcohol & make sure to get outside and exercise, & hydrate! ❤️ Take care of your heart, and if you take CoQ10, make it a good one.

❤️

Image: myheartsisters.org

12/14/2025

Women's PSA: If you have fatigue, shortness of breath going up stairs, muscle fatigue, feel like you're 'choking' from lack of oxygen during exercise or general exercise intolerance - you may be low in iron.

SO many people - especially women, but men too - have low or imbalance in iron.

Here are the blood labs you should have checked:
Total iron (serum) - should be 100
% iron saturation - should be 30-35%
Ferritin - should be 80-100

Take care of your health, get a proper evaluation & get outside in nature! 💚

12/13/2025

Bringing my mom to one of her "favorites spots" is such a joy, because it makes her SO happy. Hearing her say, repeatedly, "I love it here!" with her beautiful smile makes me happy, too. 💕
Know what else made us happy?
Harissa cauliflower "steak" on the menu!! Not only is it "keto/diabetic friendly" (low carb) ~ it's full of flavor and SO GOOOOD.
(Give me tahini sauce all day long! 🤤)

I haven't tried this recipe personally - I will this weekend!! - but this one looks good. 🤩 ~ & of course, in true "Dr. C fashion" ~ it has to be simple, or I'm probably not going to do it. 🙂

So enjoy!! Remember to keep it simple, focus on your health, do what makes you happy, have love & gratitude *always*, move your body ~ and eat delicious things. ☺️

Cauliflower Harissa Recipe:
https://whisknest.com/flavorful-harissa-roasted-cauliflower-steaks-recipe/

[Pic at her "happy place". My adorable mom took my picture, because she's the cutest, & I'm grateful every day for her love. 💕]

12/03/2025

The Future of Technology in Medicine: The US likely won't do it because it wipes out a multi billion dollar industry.

"Swedish scientists have revealed a remarkable medical breakthrough: nanobots that can clear dangerous arterial plaque in just minutes. These microscopic machines travel through the bloodstream, detect hardened blockages, and break them down with incredible accuracy — restoring healthy blood flow without surgery, stents, or long recovery periods. Early trials show these nanobots can clean arteries far more effectively than current procedures, offering a groundbreaking way to prevent heart attacks and strokes.

The technology uses magnetic fields to precisely guide the nanobots to the exact location of a blockage. Once they arrive, the bots gently dissolve the plaque into tiny particles that the body naturally eliminates, leaving the artery open and smooth. Patients in initial studies experienced rapid improvements in circulation, highlighting the massive potential of this approach.

But the innovation is stirring controversy in the United States, where cardiologists perform millions of repeat procedures each year to manage plaque buildup. Some critics warn that widespread adoption of nanobot therapy could slash the demand for costly surgeries, threatening billions in annual revenue from stents, angioplasty, and other invasive treatments. Supporters argue that patient safety and medical progress should take priority — and that a technology capable of clearing arteries in minutes could redefine heart care.

Regardless of the debate, one thing is certain: Sweden’s nanobots mark the beginning of a new chapter in cardiovascular medicine. A future where clogged arteries can be treated quickly, safely, and without invasive tools is no longer science fiction — it’s already taking shape."