Transformational Medicine

11/13/2025

🌿 November’s Harvest & Why It Matters

November brings some of the coziest, richest produce of the year — perfect for winding into soups, stews, salads, and vibrant bowls. Eating with the seasons isn’t just about flavor and savings — it’s a simple way to support your body (and your hormones) with nutrient-dense foods when you need them most.

Here’s what’s shining this month:

🍏 Fruits: Apples, pears, cranberries, pomegranates, citrus (oranges, mandarins, grapefruit)

🥕 Veggies & Roots: Winter squash, sweet potatoes, beets, parsnips, root vegetables, Brussels sprouts, cabbage, kale, cauliflower, broccoli, spinach, turnips

🍄 Others: Mushrooms, leeks, leafy greens, winter squash, and more hearty staples

✨ Why I Love This Season’s Bounty (for YOU)

Better nutrient density — produce in season tends to be more flavorful and richer in vitamins, minerals, and antioxidants.

Gentler on your body — warming foods (roasted roots, squash, stews) support digestion and your nervous system during cooler weather.

Hormone & immune support — citrus + pomegranate + leafy greens help support detox pathways, immunity, and mood during seasonal shifts.

🧂 Simple Ways to Enjoy Them

Roast a mix of squash, beets, and Brussels sprouts with herbs + olive oil

Toss fresh apple or pear slices into your greens with citrus vinaigrette

Make a warm citrus‑pomegranate salad

Blend sweet potato + carrot soup with warm spices

Add mushrooms and greens into stir-fries, sautés, or frittatas

Drop a 🍁 if you’re excited to lean into seasonal eating this month — and if there’s a veggie you’re especially loving right now, tell me below 👇

11/11/2025

Your brain wants to feel good.

But mood, focus, and motivation all start with one thing: the nutrients your brain runs on.

Here are 5 key nutrients that fuel your feel-good brain chemistry 👇

1️⃣ Vitamin D
More than just a vitamin—it’s actually a hormone. Low levels are tied to mood dips, irritability, and even anxiety.

2️⃣ Protein
You need amino acids (like tyrosine + tryptophan) to make dopamine and serotonin. Without enough protein, your brain can’t build the chemistry that keeps you balanced and driven.

3️⃣ Magnesium
This mineral helps make serotonin and GABA. If you’re low, you might feel anxious, moody, or irritable.

4️⃣ B Vitamins
They help your brain make neurotransmitters and convert nutrients into energy. Deficiencies can lead to fatigue, brain fog, and low resilience to stress.

5️⃣ Omega-3s
These fats reduce brain inflammation and support healthy nerve function. Low levels are linked to depression and poor stress recovery.

✨ If you’ve been feeling off—even though you're “doing all the right things”—this might be where to look first.

At Transformational Medicine, we help clients uncover the nutrient + hormonal imbalances behind their mood and energy struggles—so they can finally feel like themselves again.

📩 DM us “MOOD” if you’re ready for a personalized, root-cause approach.

11/10/2025

11/09/2025

Our brains are made of nearly 80% water—so even mild dehydration can impact your energy, focus, mood, and hormone balance.

When clients come to us feeling drained and out of sync, hydration is one of the first root-cause shifts we check in on.

Here are a few ways to make it easier:

✔️ Start your day with a full glass of water (before coffee!)
✔️ Add lemon, cucumber, or mint to make it more enjoyable
✔️ Keep a water bottle within reach—visual reminders help
✔️ Match every cup of caffeine with an extra cup of water

Hydration supports your brain, nervous system, and adrenal glands. It helps with detox, digestion, and hormone signaling.

It’s simple. It’s free. And it makes a difference.

💬 Got a hydration habit that works for you? Drop it below—we’re always looking for creative ways to stay consistent.

11/06/2025

Feeling tired, moody, or off lately?

One of the most underrated tools for hormone + nervous system health is 100% free:

Sunlight.

☀️ Morning light resets your circadian rhythm
That means more energy during the day and deeper sleep at night. And yes—poor sleep = more hormone disruption.

☀️ Sunlight supports vitamin D + serotonin
Vitamin D plays a key role in mood, immunity, and hormone regulation. And serotonin? That’s your “feel-good” brain chemical. Win-win.

☀️ Nature activates your parasympathetic system
Just being outdoors helps shift your body out of “fight or flight” mode—and into healing and digestion.

✨Here’s how to make it doable:
– Step outside for 10–15 minutes in the morning
– Let light and fresh air in through windows while you work
– Take your next call or coffee break outdoors

It doesn’t take much—but your body will notice the difference.

💬 Drop a ☀️ in the comments if you’re committing to getting outside this week!

11/04/2025

Wishing you felt more focused, upbeat, or like yourself again?

Mood, motivation, and energy don’t just “happen”—they’re shaped by powerful brain chemicals. The good news? There are natural ways to support them, especially when you’re feeling off due to hormone changes, burnout, or chronic stress.

Here are 5 feel-good brain chemicals and how to support them 👇

1️⃣ Serotonin – helps regulate mood, sleep, digestion, and appetite.
Support it with:
✨ Morning sunlight
✨ Tryptophan-rich foods (eggs, seeds, turkey)
✨ A healthy gut (90% of serotonin is made there!)

2️⃣ Dopamine – boosts focus, motivation, and goal-setting.
Support it with:
✨ Protein-rich meals
✨ Celebrating small wins
✨ Music that lights you up

3️⃣ Oxytocin – helps us bond and feel connected.
Support it with:
✨ Hugs, touch, or massage
✨ Time with people who lift you up
✨ Acts of kindness (even small ones count)

4️⃣ Endorphins – your body’s natural painkillers and euphoria boosters.
Support them with:
✨ Laughter
✨ Exercise (yes, even a walk!)
✨ Acupuncture

5️⃣ GABA – helps calm the brain and reduce anxious thoughts.
Support it with:
✨ Deep breathing or yoga
✨ Herbal teas like chamomile or lemon balm
✨ Quiet, intentional rest

If your brain feels foggy, unmotivated, or like it’s on edge more often than not—it’s time to look deeper. Hormones, gut health, and nutrient deficiencies often play a role.

11/03/2025

GLUTEN FREE GREEN BEAN CASSEROLE

11/02/2025

We’re wired to crave dopamine. It’s the brain chemical that fuels motivation, focus, and that “yes, I did it!” feeling 🙌

But here’s the thing: in today’s world, we’re swimming in quick-fix dopamine hits:

🌀 Social media scrolling
🌀 Sugar + processed snacks
🌀 Alcohol or ni****ne
🌀 Constant notifications
🌀 Binge-watching or gaming

These give a temporary boost—but over time, they can leave your brain more depleted, unfocused, and foggy.
(Especially if you’re already dealing with hormone imbalances, adrenal fatigue, or chronic stress.)

That’s why we focus on replenishing dopamine naturally—with activities that restore your nervous system, not drain it.

✨ Music that moves you
✨ Dancing (even badly in your kitchen)
✨ Learning something new
✨ Finishing a small task
✨ Creating something with your hands
✨ Laughing with people you love

Your brain wants to feel good. It just needs healthier fuel.
And your hormone, adrenal, and gut health all play a huge role in how well that system works.

✨ Want to feel more like yourself again—motivated, focused, and emotionally steady?

DM us “BALANCE” or follow for more tips on root-cause wellness that supports your brain and body.

10/30/2025

We’ve all been there—you wake up with that scratchy throat, a little achey, and think, “Uh-oh… is this the start of something?”

That’s when temporary immune support becomes your best friend.

Temporary means you take these in the early stages—not every day—so they can potentially reduce the severity or duration of whatever’s brewing.

Here are 3 research-backed favorites I keep on hand for those early signs of feeling off 👇

1️⃣ Elderberry
No, it won’t prevent the flu or cold—but studies show it may reduce how bad it gets or how long it lasts. Try it as a liquid concentrate or capsule.
(PMID 33827515)

2️⃣ Vitamin C
The newest research shows a 15% reduction in cold severity with daily use (1g or more), especially in healthy individuals. It may also help shorten severe colds.
(PMID 38082300)

3️⃣ Zinc
Mixed reviews here—but a 2024 analysis suggests zinc may help reduce cold duration if taken early. Lozenges or capsules can both work.
(PMID 38719213)

Remember, your immune system is deeply connected to your hormones, adrenals, and gut health. So if you’re constantly feeling run-down, sick, or slow to recover—your immune dips may be a symptom of something deeper.

✨ That’s exactly what we explore inside our Metabolic Reset:
✔️ Functional testing
✔️ Nutrient support
✔️ Gut & adrenal health
✔️ A personalized plan to help your whole system thrive

💬 Curious if your immune dips are actually hormone-related?
DM us “RESET” or book your free discovery call today.

10/28/2025

Feeling stuffy or run-down? This weird-sounding remedy might just surprise you—wet sock therapy explained

🧦 Ever heard of wet sock therapy?

It’s an old-school naturopathic remedy we still use today—especially when someone’s run-down, congested, or feeling like they’re catching something.

It’s simple, safe for most people, and works by stimulating your circulation and immune response while you sleep.

Here’s how to do it:

1️⃣ Grab your supplies:
– 1 pair of thin cotton socks
– 1 pair of thick wool socks
– A towel
– A bowl of ice water

2️⃣ Soak the cotton socks in the ice water.
3️⃣ Warm your feet in hot water (as hot as you can tolerate) for 5–10 mins.
4️⃣ Wring out the cotton socks completely so they’re damp, not dripping.
5️⃣ Layer up: Dry your feet, put on the damp cotton socks, then layer the dry wool socks on top. Crawl into bed and let your body do the rest.

What’s happening here?

As your body works to warm up the cold socks, circulation improves. This can help break up congestion, improve sleep, and gently stimulate the immune system—especially helpful if you're in a hormone-shift season where immunity tends to dip (hello, perimenopause + postmenopause!).

💡Pro tip: Keep this trick in your wellness toolbox for when you’re feeling that “something’s coming on” feeling.

⚠️ Quick note: While this is generally safe, avoid it if you have poor circulation or neuropathy—always check with your provider if unsure.

10/27/2025

Feeling that seasonal shift?

You’re not alone if your body’s feeling a little off right now. Whether it’s congestion, fatigue, or that “I think I’m getting sick” feeling... this is one of my go-to remedies:

Voodoo Juice 🧄🍋🔥
It’s packed with immune-supporting herbs like garlic, ginger, lemon, and cayenne. Warming, soothing, and easy to make with ingredients you probably already have at home.

✨ Here’s how I use it:
Simmer the mix, steep for 5 minutes, strain, and sip 1 cup every 2 hours when I’m feeling unwell. It works wonders.

📍Save this for the next time your body needs a little boost.