https://www.naturopathicbydesign.com/

Dr. Corina Dunlap, 254 Commercial Street, Ste 258, Portland, ME (2026)

02/06/2026

Oxytocin is often called the “love hormone,” but it’s more accurate to think of it as a state-of-safety hormone.

Oxytocin is released when the nervous system perceives connection, presence, and emotional safety. It’s not something you can force or “hack.” It’s something the body allows when it no longer feels under threat.

Oxytocin boosters reduce stress hormones like cortisol and create the conditions for oxytocin to rise. On the other hand, oxytocin suppressors keep the body in survival mode.

What’s one oxytocin booster you want more of this week?

02/04/2026

We often talk about burnout as a time-management issue, too many tasks, too many responsibilities, and not enough rest. And while rest is essential, exhaustion can also come from emotional undernourishment.

From days filled only with obligation. From living in constant output mode. From never asking what actually makes you feel ALIVE, regulated, and connected.

Your nervous system doesn’t just respond to sleep and nutrition. It responds to meaning, pleasure, creativity, laughter, and presence.

I just spent 4 incredible days with dear friends who light me up and let me tell you...the nourishment that I experienced was exactly what I needed.

Joy is not a luxury. It’s a biological necessity.

When joy is absent for long periods of time, the body stays in survival mode. Cortisol stays elevated, inflammation lingers, sleep becomes shallow, motivation drops, and even the smallest tasks feel heavy. Not because you’re weak, but because your system hasn’t received enough signals of safety and aliveness.

This is especially true for women who are caregivers, high-achievers, and “the strong one.” We’re taught to push through, be productive, and earn our rest, but joy doesn’t need to be earned. It needs to be integrated.

Sometimes healing doesn’t look like doing less. It looks like doing more of what brings you back to yourself.

That might be movement that feels playful instead of punishing.
Time outside without a goal.
Creative expression with no outcome attached.
Connection that feels nourishing instead of draining.

If you’re tired in a way that sleep doesn’t fix, it may be worth asking: Where has joy quietly disappeared from my days?

Your body is always communicating. And sometimes exhaustion isn’t asking for more discipline, it’s asking for more light. 🤍

02/04/2026

February is all about supporting the systems that keep your hormones steady.

Cold months place more demand on the body. Blood sugar is more fragile. Cortisol runs higher. Detox pathways can slow. That’s why what you consistently eat matters!

Here are my top produce picks for happy hormones, chosen for one reason: they support regulation.

🍊 Oranges & Lemons: Vitamin C is foundational for adrenal health and cortisol balance. Citrus also supports liver detox pathways and improves iron absorption, which is critical for menstruating women and those with fatigue, heavy periods, or low energy.

🥬 Kale: Rich in magnesium, folate, and fiber, leafy greens help calm the nervous system, support estrogen metabolism, and promote regular elimination. When estrogen can leave the body efficiently, symptoms often soften.

🥦 Broccoli: Cruciferous vegetables provide compounds that support healthy estrogen processing in the liver. This matters for PMS, cycle irregularity, acne, and estrogen-dominant symptoms. Cooked is often better tolerated in winter.

🍠 Sweet Potatoes: Complex carbohydrates are not the enemy of hormones. They stabilize blood sugar, support thyroid function, and play a role in progesterone production. Skipping carbs can increase cortisol and worsen cycle symptoms.

🫜 Beets: Beets support liver detoxification and circulation, helping the body process hormones more efficiently. They also provide antioxidants that support overall inflammatory balance.

🥑 Avocados: Hormones are made from fat. Avocados provide healthy fats that support hormone production, insulin sensitivity, and nervous system stability.

🥕 Carrots: Another fiber-rich option that supports estrogen clearance and blood sugar stability, especially when paired with fat or protein.

🌱 Pomegranates: Antioxidant-rich and supportive of ovarian and cardiovascular health, pomegranates help reduce inflammation and oxidative stress that can disrupt hormonal signaling.

This is how we support hormones for the long term. Save this for your next grocery run. 🛒

01/24/2026

Who’s doing Dry January (and February) this year? 🙋🏻‍♀️

Alcohol impacts blood sugar regulation, sleep quality, estrogen clearance, cortisol signaling, and inflammation.

Women are roughly twice as susceptible to alcohol’s effects due to differences in body composition, enzyme activity, and hormone metabolism.

So when alcohol is removed, it’s common to notice changes in energy, shifts in mood, sleep disruptions, and/or evening cravings. It’s recalibrating, but also incredibly motivating as we notice all the beautiful benefits!

The goal of isn’t just removing alcohol.
It’s replacing the ritual with the deepest internal support.

These hormone-friendly drinks help:
👉🏼 stabilize blood sugar
👉🏼 hydration and minerals
👉🏼 calm the nervous system
👉🏼 reduce inflammation
👉🏼 still feel enjoyable and grounding

Because hormones don’t respond to willpower, they respond to signals.

Which one are you trying first? Share in the comments 🤍

01/21/2026

Serotonin isn’t just a “feel-good” neurotransmitter. It’s a chemical your body is designed to make every single day.

Serotonin plays a powerful role in mood, emotional resilience, sleep, appetite regulation, and nervous system balance.

And while supplements and medications can be helpful for some, it’s important to know that serotonin production is deeply influenced by food, the gut, and daily rhythms.

🥩 Protein provides tryptophan — the building block for serotonin.
🫘 Fiber-rich foods feed gut microbes where most serotonin is made.
🍌 Carbohydrates help shuttle tryptophan into the brain.
🥑 Healthy fats support brain signaling and stability.

This is why mood support isn’t about “positive thinking” or willpower.

If you’ve been feeling moody or emotionally flat, craving carbs or sugar later in the day, struggling with sleep or stress resilience, or simply feeling “off” without a clear reason, it may be a sign that your serotonin system needs support, not restriction.

Supporting your mood starts in the kitchen and it’s meant to feel nourishing!

Save this post for your next grocery haul and let’s build meals that nourish your brain and gut.

01/19/2026

2016 was full, accomplished, and beautiful.

But here is what you don’t see (so much stress, so much pressure that I put on myself).
• The constant question of how to be both a present mother and a leader in the field of naturopathic medicine + integrative women’s health.
• The guilt of being a working parent and needing childcare on a residency salary while my husband was in graduate school.
• The stress of planning a coast-to-coast move without knowing how I would handle living full-time in the Northeast.
• The fear of postpartum at 40, not knowing that fear was very real, and that I would move straight from breastfeeding into early perimenopause while building a practice from the ground up.
• Realizing that our insurance system rewards sickness more than prevention, and that I would need to build something different.
• The knowledge that I would always be fighting for what I believe in: root cause medicine; a whole-body naturopathic approach; our training; our credentials (the fact that most people don’t realize how incredibly demanding and rigorous becoming an ND is); being wholeheartedly committed to this form of medicine in the world.

2016 taught me this:
This year was incredibly challenging, but also foundational. I learned so many valuable lessons, one of which is that without my health and wellness at the center of my daily focus, the transformation I deeply desired would have been much harder, or perhaps not possible. It was never optional. It was always at the center of the plan. Also, it’s not about perfection, just consistent effort.

If your life feels full, demanding, and stretched right now, I see you.

01/18/2026

When carbohydrates are eaten on their own, they tend to bypass satiety and leave you hungrier, not satisfied. Ever notice how once you start eating your favorite carby snack, you suddenly want more? This was one of those lightbulb moments for me back in my early biochemistry days.

Also, eating carbs solo can drive sharper rises in blood sugar and insulin, which matters deeply for women with PCOS and insulin resistance.

Insulin doesn’t just manage glucose. When it runs high, it can push androgen production, interfere with ovulation, and intensify symptoms like cravings, fatigue, acne, and cycle irregularity.

What often gets overlooked is that the same carbohydrate behaves very differently when it’s paired. Adding protein, fiber, and fat slows digestion, softens the glucose rise, and reduces insulin demand. That steadier response supports more stable energy, fewer crashes, and calmer hormonal signaling especially important in PCOS, where insulin is often the upstream driver.

This is why:
plain toast by itself 🍞
is not the same as
toast paired with eggs, vegetables, and avocado 🍞🍳🥬🥑

Pairing carbs is metabolic support. It allows carbohydrates to stay in your diet while reducing the stress they can create when eaten in isolation.

And zooming out: insulin sensitivity isn’t shaped by food alone. Sleep quality, muscle mass, stress load, nervous system regulation, and whether your body feels adequately fueled all matter. Chronic under-eating and fear around carbs often worsen the very patterns women are trying to fix.

PCOS care isn’t about eliminating foods. It’s about creating safety, stability, and rhythm in the body.

Comment “PCOSLABS” to learn which labs actually matter for PCOS!👇🏼

01/17/2026

Your body was never meant to be pushed, overridden, or “optimized” at the expense of what actually serves your well-being. Sometimes, what serves us most is so simple.

Which one did you need to hear today? 👇🏼

01/16/2026

Supporting insulin sensitivity isn’t about cutting carbs, skipping meals, or chasing perfection.

It’s about working with your physiology, not against it.

Insulin resistance often develops quietly, long before blood sugar looks “abnormal.” And for many women, the answer isn’t more restriction… it’s more support.

Here’s what actually supports insulin sensitivity:
→ Protein + fiber-forward meals slow glucose absorption and improve insulin signaling (especially at breakfast).
→ Daily movement (like walking, chores, playing outside) improves glucose uptake independent of weight loss.
→ Strength training matters because muscle is your biggest glucose sink.
→ Carbs aren’t the problem… carbs in isolation are. Pair them with fiber, fat, and protein.
→ Morning sunlight + gentle movement support circadian rhythm and insulin signaling.
→ Post-meal walks (10–20 min) significantly reduce glucose and insulin spikes.
→ Sleep consistency matters. Even one poor night can reduce insulin sensitivity.
→ Nervous system support lowers cortisol, which directly impacts insulin resistance.
→ Eating enough is metabolic support; chronic restriction works against insulin health.

When you support insulin sensitivity gently and consistently, your energy stabilizes, cravings soften, and your metabolism becomes more responsive without extremes.

If you’ve been told your labs are normal, but your body doesn’t feel that way, this conversation matters.

Save this post and come back to it as a reminder: sustainable health is built through alignment, not punishment.

Dr. Corina Dunlap

02/06/2026

02/04/2026

02/04/2026

01/24/2026

01/21/2026

01/19/2026

01/18/2026

01/17/2026

01/16/2026

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