Dr. Kat Bodden - Sea Change Medicine, 3050 SE Division Street, Suite 260, Portland, OR (2026)

02/12/2026

〰️ YOU CAN’T JUST REMOVE DISEASE, YOU HAVE TO ADD HEALTH 〰️
one of my favorite naturopathic principles is the *vis medicatrix naturae* - the healing power of nature. it means your body has an innate ability to heal itself when given the right conditions.

too much of the wellness world is focused on what we’re cutting out, rather than what we are adding in.

I meet with a new client with gut issues, chronic fatigue, or stubborn symptoms. they’ve been told to eliminate foods, avoid triggers, restrict their lifestyle. and yes, sometimes we need to reduce what’s causing harm (inflammatory foods, environmental toxins, numbing screentime). but if you only focus on what to take away, you’re left with... nothing. an empty plate. a list of “can’ts.” a life built around fear & avoidance rather than vitality & expansion.

true healing requires ADDITION. we have to actively build health - nourishing foods that feed your microbiome, movement that brings you joy, sleep that actually restores you, practices that regulate your nervous system, relationships that fill your cup, new experiences that delight and challenge you.

this is why I never give my clients a protocol that’s just restrictions. we remove what’s not serving you, yes. but we simultaneously add in the building blocks of vitality. because your body doesn’t just need the absence of disease - it needs the presence of health.

I hope you are adding something healthful to your weekend 😊

02/07/2026

〰️ FERMENTED FOODS 〰️
look at all of those PICKLES!

here’s what I love about them: fermented foods are one of nature’s most elegant solutions for both gut health and longevity. when you eat sauerkraut, kimchi, kefir, or miso, you’re introducing beneficial bacteria that help maintain the delicate ecosystem in your digestive tract. these living cultures not only support digestion. they also produce compounds like short-chain fatty acids that reduce inflammation, strengthen your gut barrier, and even influence your immune system

think of it like sending in reinforcements for your internal army of beneficial microbes. they help crowd out problematic bacteria and maintain the kind of microbial diversity associated with healthier aging

so what makes fermented foods particularly valuable for longevity? they’re multitaskers. they help modulate inflammation (one of the primary drivers of aging), support detoxification pathways by enhancing liver function, and improve nutrient absorption so your body can actually use the good nourishment you’re providing it.

plus, emerging research shows that the metabolites produced during fermentation - things like postbiotics and bioactive peptides - have their own anti-aging properties.

the beauty is that you don’t need a complete dietary overhaul. even small, consistent amounts - a few tablespoons of sauerkraut with a meal - can begin shifting your internal environment toward one that supports longevity rather than accelerated aging

also (and maybe most importantly?) they sure do taste good

01/25/2026

hi from Tokyo! when talking about food as medicine in my practice, I use the word NOURISHMENT instead of nutrition.the food we eat is more than macros and micronutrients. it’s culture, connection, memory, flavors, and pure joy.

at home, I minimize gluten, dairy, and sugar because it helps me feel my best. when I travel, I eat everything! I just try to do it mindfully. nutrition is reductionistic. it makes food into fuel and nothing more.

nourishment includes the experiences that feed your soul, too. it’s about building a body that’s resilient enough to enjoy life fully, not one that’s so restricted it can’t participate in the moments that matter.

this is the goal I have for my clients: developing the metabolic flexibility to occasionally enjoy foods without severe symptoms. creating a foundation so strong that they can be spontaneous. building health that supports their life, not one that controls it.

anyway, here are some absolutely incredible things I ate this weekend in Tokyo😋

01/10/2026

〰️ MOVEMENT IS MEDICINE 〰️
exercise should never be punishment.

it’s about celebration. celebrating what your body can do, how it can carry you through life with vitality and strength and grace.

just 15 minutes a day reduces your risk of premature death by 22%. regular movement slows aging by protecting your telomeres (the caps on your DNA that determine biological age). it activates your lymphatic system, grows new brain cells by increasing BDNF, reduces cognitive decline, improves insulin sensitivity, and boosts neurotransmitter production.

and here’s the beautiful part - you don’t need to punish yourself with grueling hours at the gym or train for a marathon (unless that genuinely brings you joy!). even small amounts of consistent movement make a measurable difference in your biological age.

the key is finding ways you actually love to move your body. maybe it’s dancing, hiking, swimming, yoga, gardening, or just walking around your neighborhood.

what if you tried shifting your mindset from movement being something you HAVE to do to something you GET to do?

as Theo Parrish: “heal yourself and move,” but I think it works both ways: move yourself and heal 🙂🪩

01/08/2026

〰️ THE GLYMPHATIC SYSTEM 〰️
while you sleep, something truly amazing happens in your brain.
your glymphatic system (the brain’s detoxification system) becomes highly active, clearing out metabolic waste and toxins that accumulate throughout the day.
one of these waste products is beta-amyloid. if it’s allowed to build up, it forms plaques (Alzheimer’s disease is diagnosed by the presence of these beta-amyloid plaques!)

sleep isn’t just rest. it’s when your immune system activates to clean up infectious organisms, cellular machinery gets repaired from daily wear and tear, neural connections strengthen to form memories, energy supplies are replenished, and waste products are removed.

an easy way to support your glymphatic system is get outside and expose your eyes to natural light within one hour of waking. your circadian rhythm is most sensitive to light after you wake up.

01/06/2026

〰️ COOL + DARK + ELECTRONIC FREE 〰️
your body wants to wind down when it gets dark and cool
scrolling in a bright, warm room is basically telling your brain it’s still daytime
these small shifts can make a huge difference

01/05/2026

〰️ THE GUT BRAIN CONNECTION 〰️
almost all your serotonin is produced in your gut. so when someone comes to me struggling with depression or anxiety, I’m going to look at their gut health.
GI MAP testing shows us exactly what’s happening in your unique microbiome so we can create a targeted protocol, not just guess. so you can start feeling better, faster.

01/04/2026

〰️ DON’T ACCEPT FATIGUE AS “JUST GETTING OLDER” 〰️
so you tell your friend you’re exhausted all the time and they say “yep, welcome to your 30s” (or 40s, or 50s)….
as if declining energy is just part of the deal. as if you’re supposed to accept feeling tired, needing more coffee to get through every afternoon crash.
but fatigue is never “just a sign of getting older.” it’s a symptom.
when someone comes to me feeling exhausted, here’s how I approach it:
first - labwork. I look at cortisol, iron, vitamin D, thyroid function, and other key biomarkers. because you can’t address what you can’t measure.
then we optimize sleep architecture and circadian rhythms. trust me, nothing else will work if you’re not sleeping. your glymphatic system cleans out metabolic waste while you sleep. your cells repair. your hormones regulate. + so much more.
next, I address blood sugar regulation and mitochondrial function. your mitochondria are your cells’ energy factories.
then we support stress response and nervous system flexibility. chronic stress dysregulates your HPA axis, keeping your body in a constant state of alert, which is exhausting.

by identifying & removing obstacles to healing, energy returns.
you don’t have to accept daily fatigue as a normal part of aging. there’s a reason you feel this way - and when it’s treated, there’s a path back to vitality.

01/03/2026

〰️ WHAT IF THIS YEAR WAS DIFFERENT? 〰️
here’s what I know about January: everyone starts out strong. the gym is packed, meal prep containers fill the fridge, and you finally commit to that wellness routine that promises everything will change.

and then here’s what I know about February: 80% of those resolutions have already failed. the gym membership sits unused. meal prep is now boring and feels like a chore. you’re back to your regular patterns, wondering what went wrong this time.

here’s the deal. it’s not because you lack willpower or are not trying hard enough.

it’s because another 7-day reset or 21-day challenge was never going to be enough in the first place.

I’m hosting a free workshop on Monday, January 12th at 6 PM Pacific where I’ll walk you through exactly how to set a foundation that makes thriving all year long possible - without restriction, deprivation, or giving up what you love.

everyone who attends live will receive my Longevity Meal Plan as a lil gift.

link to register in bio ✨

so think about it 〰️ what if this year really could be different?

01/02/2026

〰️ FORGET CALORIE COUNTING 〰️
forget the calorie-counting apps you downloaded on Jan 1st, let me show you a better (+ more delicious) approach that supports long-term health without the obsessive tracking

✨ FAT + FIBER + PROTEIN ✨

FAT: your brain is 60% fat. fat insulates your nerves, supports hormone production, and makes food actually satisfying. think avocado, nuts, seeds, olive oil, grass-fed butter, or coconut oil.
fat slows digestion, keeping you full longer and preventing those blood sugar spikes that leave you reaching for snacks an hour later.

FIBER: this is where most of your vegetables come in. fiber slows the breakdown of glucose, regulates blood sugar throughout the day, and keeps you feeling satisfied for 5-6 hours instead of 2.
plus, it feeds your beneficial gut bacteria and supports daily detoxification. aim for at least 30 grams per day from actual vegetables - not from anything in a box.

PROTEIN: wild-caught fish, grass-fed beef, pastured chicken or eggs, organic tempeh, or legumes. protein provides the building blocks for cellular repair and helps maintain muscle mass as we age. after 30, we lose 3-8% of muscle mass per decade - and muscle mass is directly correlated with longevity.

avoid eat carbs alone. always pair them with fat, fiber, and protein to prevent blood sugar spikes and crashes that accelerate aging at the cellular level.

use this simple equation as the foundation of every longevity-promoting meal 🥗🍽️

01/02/2026

〰️ FORGET CALORIE COUNTING 〰️
forget the calorie-counting apps you downloaded on Jan 1st, let me show you a better (+ more delicious) approach that supports long-term health without the obsessive tracking

✨ FAT + FIBER + PROTEIN ✨

FAT: your brain is 60% fat. fat insulates your nerves, supports hormone production, and makes food actually satisfying. think avocado, nuts, seeds, olive oil, grass-fed butter, or coconut oil.
fat slows digestion, keeping you full longer and preventing those blood sugar spikes that leave you reaching for snacks an hour later.

FIBER: this is where most of your vegetables come in. fiber slows the breakdown of glucose, regulates blood sugar throughout the day, and keeps you feeling satisfied for 5-6 hours instead of 2.
plus, it feeds your beneficial gut bacteria and supports daily detoxification. aim for at least 30 grams per day from actual vegetables - not from anything in a box.

PROTEIN: wild-caught fish, grass-fed beef, pastured chicken or eggs, organic tempeh, or legumes. protein provides the building blocks for cellular repair and helps maintain muscle mass as we age. after 30, we lose 3-8% of muscle mass per decade. muscle mass is directly correlated with longevity.

avoid eat carbs alone. always pair them with fat, fiber, and protein to prevent blood sugar spikes and crashes that accelerate aging at the cellular level.

use this simple equation as the foundation of every longevity-promoting meal 🥗🍽️

12/31/2025

〰️ DECEMBER GLIMMERS 〰️
rather than ending the year focusing on what I accomplished or what I wish I did differently, I’m letting myself feel grateful for these small moments that brought me so much joy

our nervous systems need this, especially during these darker days & times of transition. these micro-moments of joy signal safety. they remind our bodies that even in uncertainty, there’s still beauty. there’s still peace. there’s still so much to savor

wishing you all a peaceful + abundant year ahead ✨

Dr. Kat Bodden - Sea Change Medicine

02/12/2026

02/07/2026

01/25/2026

01/10/2026

01/08/2026

01/06/2026

01/05/2026

01/04/2026

01/03/2026

01/02/2026

01/02/2026

12/31/2025

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