Dr. Kat Bodden - Sea Change Medicine, 3050 SE Division Street, Suite 260, Portland, OR (2025)

12/17/2025

〰️ WINTER CIRCADIAN HEALTH 〰️
the winter solstice is almost here (December 21st) - the darkest day of the year for those of us in the Northern Hemisphere

if you’ve been feeling more tired lately, struggling with your mood, craving carbs, or having trouble sleeping, you’re not alone

your circadian rhythms (your body’s 24-hour internal clock) are heavily influenced by light. when we have limited daylight, our biological systems get confused, especially when we’re exposed to the wrong type of artificial lighting.

swipe through for science-backed strategies to maintain steady energy, protect your sleep quality, support healthy metabolism, and optimize your body’s natural repair processes - even on the darkest days

remember: after the solstice, every day starts gets a little brighter ❄️☀️

12/16/2025

〰️ RESTRICTION ISN’T THE GOAL 〰️
removing trigger foods helps you feel better now, but true healing means rebuilding your gut so you can actually enjoy life again.

this isn’t about restriction or deprivation.
life is too delicious.

12/11/2025

〰️ THE BEST THINGS IN LIFE AREN’T THINGS 〰️
plot twist: the most powerful “wellness trends” for 2026 aren’t new at all. they’re not something you can buy, subscribe to, or add to your cart.

they’re the fundamentals that have supported human health for thousands of years. and they’re the things we’ve somehow convinced ourselves we don’t have time for.

this is all too common in my practice. a new client comes to me exhausted, dealing with gut issues, hormonal imbalances, stubborn weight that won’t budge. they’re taking their supplements. going to the gym. doing everything “right.”

but when I ask about sleep? inconsistent. time outside? maybe on weekends. genuine rest? “I don’t have time for that.” laughter and play and creative pursuits? “not really a priority right now.”

guess what? your body doesn’t care how much you spent on that new biohacking device. it cares whether you’re getting deep, restorative sleep. it cares whether you’re moving in ways that feel good. it cares whether you’re experiencing genuine connection and joy.

the wellness industry has convinced us that health is complicated and expensive. and yes, there’s absolutely a place for advanced testing and targeted interventions (I use both in my practice)

but you have to start with (and maintain!) a strong foundation.

so before you buy another supplement or sign up for another protocol, ask yourself: am I consistently giving my body these basic inputs? when was the last time I watched the sunset? moved my body in a way that felt really, really good? sat in actual silence? connected meaningfully with my community?

as we head into 2026, what if instead of spending money on the next wellness trend, you invested your TIME into these practices?

here’s to a 2026 filled with the things that actually matter.

12/10/2025

〰️ MAKE TIME FOR WELLNESS 〰️
we live in a culture that glorifies being busy, running on empty, and “pushing through” until our bodies force us to stop.

I see this pattern play out constantly: someone ignores the whispers (fatigue, joint pain, brain fog, digestive issues) because there’s just too much on their plate. they tell themselves they’ll rest later, they’ll eat better next week, they’ll deal with it when things calm down. but do things ever really calm down?

and then one day, the whisper becomes a shout. maybe it’s getting sick constantly, or chronic pain that won’t quit, or labs that finally show something’s seriously off. suddenly, they’re forced to make time. doctor’s appointments. medications. trying to undo years of neglect while still keeping all those plates spinning.

self-care isn’t selfish. it’s not a luxury you’ll get to “someday.” those small daily choices (getting morning sunlight, eating whole foods, managing stress, prioritizing sleep)… they’re not optional extras. they’re the foundation. they’re what allow you to actually enjoy and be present for your life.

the good news is that it’s never too late to start investing in your health. small, consistent actions compound over time. and prevention is always, always easier than damage control.

the best time to prioritize your health was 10 years ago. the second best time is right now. 🌿✨

11/20/2025

〰️ CHEAP DOPAMINE IS EXPENSIVE 〰️

are you someone who wakes up, grabs your phone, and immediately starts scrolling? by 8 am you’ve already consumed more information than your grandparents did in a week. no wonder you feel scattered and exhausted.

here’s the deal: not all dopamine is created equal.

fast dopamine 〰️ the kind you get from sugar, social media, and instant gratification - gives you a quick hit but leaves your system depleted. it’s like taking out a loan from your future energy.

slow dopamine -〰️ time in nature, movement, learning, meaningful achievement actually builds your reserves.

isn’t about perfection… it’s about awareness. I still scroll sometimes (clearly I’m still using social media 🙃). but now I try to be moe intentional about it. I protect my mornings. I get outside even when I don’t feel like it. I notice when I’m reaching for my phone out of boredom versus a genuine connection.

the most radical thing you can do for your health right now is to slow down. let your nervous system catch up and give your brain a chance to produce natural dopamine.

11/19/2025

〰️ PROTEIN DOESN’T MAKE IT HEALTHY 〰️
I walked through Fred Meyer last week and I was fairly disturbed by what I saw: protein-fortified chips and popcorn. protein candy! protein everything.

adding isolated protein powder to ultra-processed junk food doesn’t suddenly make it nourishing.

your body doesn’t just need protein - it needs CLEAN protein from whole food sources. it needs the cofactors, the amino acid profile, the bioavailability that comes from real food. grass-fed beef. pasture-raised eggs. wild-caught fish. organic chicken.

when you eat a piece of protein-fortified candy, you’re getting synthetic protein isolates alongside seed oils, artificial sweeteners, preservatives, and ingredients your great-grandmother wouldn’t recognize. your gut microbiome doesn’t know what to do with that.

real protein comes packaged with nutrients your body can actually use. it supports your muscles, yes, but also your immune system, your hormones, your neurotransmitters, your gut lining.

the food industry knows we’re waking up to the importance of protein, so they’re slapping it on everything to keep us buying their products. don’t fall for it.

read your ingredients! if you can’t pronounce half of them, that added protein isn’t doing you any favors.

eat real food. your body will thank you.

11/19/2025

〰️ THE PROTEIN TRAP 〰️
I walked through Fred Meyer last week and I was fairly disturbed by what I saw: protein-fortified chips. protein candy! protein everything.

adding isolated protein powder to ultra-processed junk food doesn’t suddenly make it good for you. your body doesn’t just need protein - it needs CLEAN protein from whole food sources. it needs the cofactors, the amino acid profile, the bioavailability that comes from real food. grass-fed beef. pasture-raised eggs. wild-caught fish. organic chicken.

when you eat a piece of protein-fortified candy, you’re getting synthetic protein isolates alongside seed oils, artificial sweeteners, preservatives, and ingredients your great-grandmother wouldn’t recognize. your gut microbiome doesn’t know what to do with that.

real protein comes packaged with nutrients your body can actually use. it supports your muscles, yes, but also your immune system, your hormones, your neurotransmitters, your gut lining.

the food industry knows we’re waking up to the importance of protein, so they’re slapping it on everything to keep us buying their products. don’t fall for it.

read your ingredients! if you can’t pronounce half of them, that added protein isn’t doing you any favors.

eat. real. food. your body will thank you.

10/23/2025

〰️ YOUR BRAIN + BLOOD SUGAR 〰️
you may have read that researchers are now calling Alzheimer’s disease “type 3 diabetes.” your brain is the most metabolically active organ in your body. it uses about 20% of your total energy, even though it’s only 2% of your body weight. and what does it run on? glucose. but it needs a steady supply, not a roller coaster.

when we eat in a way that sends our blood sugar spiking and crashing throughout the day, we’re starving our brain during those crashes. those moments of brain fog, difficulty focusing, forgetting why you walked into a room … they’re often directly related to blood sugar instability

cognitive decline isn’t something that suddenly happens in your 70s. it’s a gradual process that can start decades earlier. which means the choices you’re making right now, today, matter for your brain health 20, 30, 40 years from now

your brain has remarkable capacity for healing and regeneration when given the right support. neuroplasticity (your brain’s ability to form new connections) doesn’t stop at a certain age. it continues throughout your life.

here are some foundational strategies you can start today:
〰️ balance your blood sugar: never eat carbs alone. always pair them with protein, fat, or fiber
〰️ move your body regularly: exercise increases BDNF (brain-derived neurotrophic factor), which is like fertilizer for your brain
〰️ add colorful, antioxidant-rich foods: berries, leafy greens, foods rich in omega-3s. your brain is particularly vulnerable to oxidative stress
〰️ learn something new and challenging!
〰️ prioritize quality sleep: during sleep, your brain’s glymphatic system clears out metabolic waste products (including proteins that can contribute to cognitive decline)

📷: ginkgo biloba in all its fall glory. ginkgo has been used for centuries to support cognitive function and circulation to the brain. this ancient tree is one of the oldest living tree species on earth, surviving for over 200 million years. resilient, just like your brain can be 🧠

10/14/2025

〰️ YOUR LABS DESERVE BETTER 〰️
you invested in comprehensive testing. maybe through Function Health, maybe somewhere else. you got your results back, looked at the numbers. and then... what?

people with incredible lab data (and don’t get me wrong, Function Health is absolutely incredible!) often have zero idea what to do with it... they paid for testing, have the results, but information without action is just expensive paperwork.

this is where interpretation matters.

when I look at your labs, I’m not comparing you to “normal” ranges. those ranges are based on the average American population - and we both know the average person in the United States is not a picture of optimal health. I’ll you to a much narrower reference range.

conventional medicine might say your vitamin D is adequate at 30 ng/ml. but for optimal immune function, mood, and longevity? I want to see you between 70-90 ng/ml. that’s a huge difference.

your labs are telling a story about inflammation, metabolic health, how you’re aging at the cellular level. but if you don’t know how to read that story or what to do about it, all you have is a stack of papers.

you deserve someone who can:
〰️ interpret your results through the lens of optimal health
〰️ connect the dots between markers
〰️ create a personalized action plan for YOUR body
〰️ guide you from information to transformation

if you’re sitting on lab results wondering what’s next, or wanting to get comprehensive testing but don’t know where to start, book a free 15-minute discovery calls to discuss which tests would be valuable for you, what your existing results might be telling you, and how we can create your personalized longevity plan.

link in bio to book your call 📞

your labs deserve more than being downloaded and forgotten. let’s put them to work.

10/02/2025

〰️ FATIGUE IS A SYMPTOM, NOT A DIAGNOSIS 〰️
you know something’s off. you’re dragging yourself through the day, relying on coffee just to function, and by 3pm you’re counting down the hours until you can collapse into bed. but when you go to your doctor and say “I’m exhausted,” they run some basic labs, shrug, and tell you everything looks normal. maybe they say it’s just stress. or aging. or that you need to exercise more.

but you KNOW this isn’t normal. you remember what it felt like to have energy. to wake up refreshed. to not need a nap just to make it through an afternoon. you don’t feel vibrant anymore, and “your labs are fine” doesn’t explain why.

I see this all the time in my practice. someone comes in saying they’re tired, and they’ve been dismissed over and over. but when we dig deeper, we find the real root cause: maybe it’s a thyroid issue that’s been missed, or chronic inflammation from environmental toxins, or a gut microbiome that’s completely out of balance.

the problem with conventional medicine is that it often treats the symptom without asking WHY. you might get a prescription to help you sleep better, but if the underlying cause is insulin resistance or mitochondrial dysfunction, that’s like turning off the check engine light instead of fixing what’s broken under the hood.

your fatigue has a reason. and once we identify that reason, we can create a targeted plan to address it. that’s precision medicine. that’s what actually works. finding the root cause changes everything.

if you’re tired of being tired, it might be time to look deeper 〰️ let’s chat! book a free discovery call

09/19/2025

〰️SELF-CARE IS HEALTHCARE〰️
I work with a lot of caregivers - moms, teachers, healthcare workers, and others who are always putting everyone else’s needs first. I find myself saying this all the time: you can’t pour from an empty cup.

this has actually been a core message of mine since my residency days - some things never change because they’re just that important.

〰️ self-care isn’t selfish 〰️ it’s actually the most generous thing you can do.

when you prioritize taking care of yourself, everyone in your orbit benefits. your partner gets the best version of you. your kids see a parent who models healthy boundaries and self-respect. your coworkers interact with someone who shows up fully present, not running on empty.

I’m not talking about retail therapy or mani pedis (though if those truly nourish you, by all means). I’m talking about the kind of self-care that actually fills your cup. the deep breathing practice that resets your nervous system. the morning walk that clears your head. the call with a dear friend who makes you laugh till your face hurts. the boundary that protects your energy.

think about it: who benefits when you feel your absolute best? when you’re rested, nourished, and operating from a place of vitality rather than depletion?

your energy is contagious. when you take care of yourself, you give others permission to do the same. you create ripple effects that extend far beyond your own well-being. and when you’re thriving, everyone around you benefits from that light.

take a second and think about this question: how will you fill up your cup this weekend?

09/18/2025

〰️ MINDFUL EATING 〰️
I’ve been a lifelong fast eater. my parents worked in the hospital and never had time for meal breaks, and that translated to family dinners being over very quickly. I love food - I love everything about food - cooking it, eating it, growing it, sharing it with friends. it brings me so much joy. but actually slowing down to savor the food wasn’t something that came easily.

back in June, I was recommending a mindful eating retreat at the Great Vow Zen Monastery in Clatskanie to a client, and as soon as she left I was like, hang on, *I* need to go to this. I’m a firm believer in walking the walk, and this mindful eating is the hardest part of practicing what I preach.

my biggest takeaway from the weekend was this: by slowing down, I can prolong this time of joy. in a world where there’s so much trying to steal our peace and happiness, what a beautiful way to stretch out those moments of pure contentment.

the weekend reminded me why I emphasize food hygiene so much in my work with clients. slowing down can resolve so many digestive issues - bloating, indigestion, that uncomfortable feeling of overindulging. when we eat mindfully, we can actually pay attention to our hunger and satiety cues instead of mindlessly scarfing everything down.

mindful eating supports our nervous system by activating our “rest and digest” state, which is when proper digestion actually happens. but beyond the physical benefits, it’s a practice of self-respect. it’s saying “I deserve to enjoy this moment.”

can you turn one meal this week into a meditation? whether you’re grabbing breakfast before work or sharing dinner with loved ones, consider taking just three deep breaths before you begin. put your phone away, and focus on just one bite at a time. perhaps you’ll also uncover how slowing down can prolong moments of joy.

Dr. Kat Bodden - Sea Change Medicine

12/17/2025

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