Feeling stressed, anxious, or overwhelmed? The simplest way to reset your nervous system is through deep breathing. 🫁
Box breathing is a technique you can easily incorporate into your daily routine that helps you activate the parasympathetic nervous system, which is your body’s “rest and digest” mode—the antidote to stress! It’s a quick, easy way to lower your heart rate, calm your mind, and release tension.
Here’s how to do it:
• Inhale deeply through your nose for 4 seconds, filling your lungs completely.
• Hold that breath for 4 seconds.
• Exhale slowly through your mouth for 4 seconds, allowing the breath to leave your lungs completely.
• Hold the breath for 4 seconds after exhaling.
Repeat this for 1-2 minutes and notice how your body relaxes, your mind clears, and your stress dissolves. You don’t need much time—just a few minutes of conscious breaths can make a difference.
Do you practice any intentional breathwork? If so, share your favorite techniques with me in the comments!
#breathwork #deepbreaths #deepbreathing #boxbreathing #parasympathetic #nervoussystem #nervoussystemregulation #nervoussystemhealing #restanddigest #hormonehealth #hormonebalance #womenshealth #womenswellness
These are just a few of the wins from past participants of the 21-Day Clean Eating Program—and you could be next.
This isn’t about quick fixes or restrictive dieting. It’s about working with your body’s natural rhythms to restore gut health, revitalize metabolism, and fuel sustainable energy.
For 21 days, you’ll get:
✅ Expert guidance from a naturopathic doctor
✅ Easy-to-follow, delicious meal plans
✅ A supportive community to keep you accountable
✅ A clear path to feeling so much better in your body
Are you ready to reset, recharge, and feel the difference? Comment “21DAY” for details to join!
#cleaneating #healthyeating #nutritionprogram #nutritionplan #foodismedicine #naturopathicdoctor #springreset #hormonehealth #hormonehealth #womenshealth #womenswellness #womensnutrition
When our client set ‘health’ as her word of the year, she was ready for real change and not with any generic plan, but personalized, intentional care that met her unique needs.
With our team’s support, she uncovered the root causes of her health concerns, made meaningful progress, and now feels calm, energized, and fully in control of her wellness.
This is what true, patient-centered care looks like. And this is why we do what we do at Naturopathic by Design™️.
Interested in learning how we can help you? Schedule a free discovery call with us—comment “CALL” to book! 🤍
#naturopathicdoctor #clienttestimonial #patienttestimonial #healthjourney #hormonehealth #hormonebalance #womensupportingwomen #womenshealth #womenswellness #naturopathicmedicine
Resilient. Thorough. Obsessed with getting to the root cause. 👏🏼
This is the kind of energy we bring into patient care—no band-aid solutions, no surface-level advice, no ‘let’s just wait and see.’ We sit down, map out the full picture, test, strategize, and personalize a plan that actually works.
Because you deserve comprehensive and customized care. You deserve real answers and a team that’s as invested in your healing as you are. Ready to work with experts who bring this level of dedication to your care? Let’s do this.
If you’re ready to take your health to the next level, book a free 1:1 discovery call to see how we can work together to achieve your goals. Comment “CALL” to get started!
If there’s one thing I’ve learned, it’s that radiant skin isn’t just about what you put on your face—it’s about how you care for your whole body.
Yes, I love a good serum, but skincare is so much more than creams and cleansers. It’s about the foods you eat, how you manage stress, and how well you support your hormones.
That’s why in this week’s newsletter, I’m spilling all the details on my holistic approach to glowing, healthy skin:
✨ The exact products I use and why I keep it simple
✨ How balancing hormones plays a key role in skin health
✨ My favorite habits for skin that feels as good as it looks
💌 It’s dropping on January 17th, and I can’t wait to share it with you!
📬 Comment JOIN to get on my email list and get this exclusive newsletter sent straight to your inbox.
#skinhealth #skincare #glowingskin #healthyskin #radiantskin #hormonehealth #holistichealth #hormonebalance #healthyhormones #happyhormones #hormoneharmony #womenshealth #womenswellness
Macro bowls are one of my favorite hormone-supportive and nutrient-dense meal options.
They get their name because they hit on all the macronutrients your body needs for a well-balanced meal.
Pick one of each category!
🥦 Delicious fresh or raw veggies (in the winter I choose a lot of root veggies). Broccoli, shoots/sprouts, cauliflower, asparagus, arugula, Brussels sprouts, cabbage, kale, bok choy are a great way to support detox.
🥑 Healthy fats like avocados, nuts, and seeds. Tahini + clean oil-based sauces can be perfect on top. So great for skin and brain health.
🌾 Healthy carbs in the form of higher veggie load (especially root veg) or healthy whole grains. Very grounding.
🍗 Protein – to keep energy and iron stores up.
What combos are your favorite?? Let me know in the comments!
#hormonehealth #hormonebalance #hormonesupport #healthyhormones #hormonebalancing #hormones #lunchidea #macrobowl #nutritionplan #nutritionists #wellnesscoaching #womenshealth #womenswellness
If you’ve been feeling stuck, overwhelmed, or unsure where to begin with your health journey, working with a functional nutrition and wellness coach might be the game-changer you’ve been searching for.
Here’s the truth: it’s not just about reaching a number on the scale or following another diet. It’s about creating a lifestyle that feels good, supports your health, and empowers you to live your fullest life.
When you have the right coach by your side, you get:
✨ Personalized guidance tailored to your body and goals
✨ Encouragement to keep going when things feel tough
✨ Accountability to stay consistent
✨ Motivation to push past limiting beliefs
✨ Tools to make lasting, meaningful changes
This isn’t a quick fix. It’s a long-term investment in you.
Together, we’ll create a customized plan that fits your unique lifestyle and needs. We focus on sustainable changes—not quick fixes—so that you can reach your goals faster and with confidence.
Working with us also means having access to expert knowledge about nutrition and holistic wellness that can accelerate your progress. Instead of wasting time trying to figure out what works for you, you’ll have a roadmap to follow and someone to guide you along the way.
If you’re ready to take your wellness journey to the next level this year, book a free 1:1 discovery call to see how we can work together to achieve your goals. Comment “CALL” to book!
🎥: @jessideoliveira
Your nervous system works hard to keep you balanced, and small daily habits like these can make a big difference. Try one for a week and report back…
🧊 Incorporating cold exposure, such as ending your shower with 30 seconds of cold water, can boost your nervous system’s resilience. It activates the vagus nerve, which helps regulate stress and promote calmness, while also improving circulation and reducing inflammation.
🤝 Spending time with loved ones or engaging in meaningful conversations supports your emotional well-being and calms the nervous system. Social connections release oxytocin, the “bonding hormone,” which helps counteract the effects of stress and fosters a sense of safety.
📵 Reducing screen time, especially before bed, prevents overstimulation of the nervous system and allows your brain to wind down. Regular breaks from screens help mitigate digital fatigue, improve focus, and promote better sleep quality.
🧘♀️ Taking a few moments each day to sit in stillness or meditate allows your nervous system to reset. This practice fosters a state of relaxation, helping to regulate your response to stress and enhance overall mental clarity.
Want more easy tips like this? Comment “JOIN” and I’ll send you the link to join my newsletter!
#nervoussystem #nervoussystemregulation #nervoussystemhealth #nervoussystemhealing #nervoussystemreset #nervoussystemsupport #healthyhormones #hormonehealth #hormonehealing #hormonebalance #hormonesupport #womenshealth #womenswellness
This is part two of lifestyle habits that can impact hormone health!
👉🏼 Working long hours and sacrificing rest can lead to chronic stress, impacting cortisol, insulin, thyroid hormones, and reproductive hormones.
👉🏼 Overcommitting and not setting boundaries can create chronic stress and do more of the same ⬆️. It can also lead to burnout and affect emotional well-being.
👉🏼 Relying on caffeine, especially in the afternoon, can disrupt your natural sleep-wake cycle and affect energy levels, sleep quality, and overall hormone balance.
👉🏼 Neglecting self-care and prioritizing others’ needs over your own can lead to chronic stress and do more of the same ⬆️.
👉🏼 Constantly striving for perfection and placing unrealistic expectations on yourself can lead to chronic stress.
If you’re motivated and ready to change your habits (with an expert accountability partner by your side), schedule a free discovery call to see how we can work together to achieve your goals. Comment CALL to book!
#lifestylehabits #hormonehealth #hormonehealing #hormonebalance #hormoneimbalance #hormones #hormonesupport #hormoneharmony #healthyhormones #happyhormones #chronicstress #reproductivehealth #thyroidhealth #emotionalwellbeing
You don’t have to be perfect to have excellent hormonal health!
Let’s change the narrative that pressures people to feel badly about making one occasional choice vs another… especially as we are entering into the season of unrealistic New Year’s Resolutions.
There is no such thing as “perfect” and the stress over this unrealistic idea can cause more harm than an occasional “less healthy” choice vs another.
What you do most of the time matters more than the occasional choice.
The guilt and shame we feel and hold onto over a setback or one decision impacts our nervous system and thus our health MORE than if we accept the setback and move forward.
In fact, I don’t see these little “setbacks” as a problem at all but rather “motivation tuneups.” They are helpful and so there is no need to feel any shame at all.
I like to remind myself and my clients that it’s the small daily steps that matter more to our health than one off occasions.
Which one of these swaps did you need to hear today?👇🏻
#hormonebalance #hormoneimbalance #hormonehealth #hormonehealing #hormonesupport #healthyhormones #happyhormones #hormoneharmony #healthhacks #healthyhabits #womenshealth #womenshormones #womenswellness #newyearintentions
Prolonged levels of high cortisol, a hormone released in response to stress, can lead to nutrient deficiencies in a variety of vitamins and minerals including:
👉🏻 Vitamin C and cortisol share similar metabolic pathways. The body uses the same enzymes to produce cortisol and to recycle vitamin C. When cortisol production is increased, these enzymes are directed towards cortisol production and away from recycling vitamin C, leading to a depletion of vitamin C stores.
👉🏻Vitamin B12 is necessary for the proper functioning of enzymes that are involved in the synthesis of cortisol and other stress hormones such as adrenaline. It’s also essential for the normal functioning of the nervous system.
👉🏻 Vitamin D plays a role in the production of cortisol by the adrenal glands, but the mechanism is not fully understood. Studies have shown that vitamin D can regulate the expression of genes involved in the synthesis of cortisol and other stress hormones.
👉🏻Magnesium is a cofactor for the enzyme that converts cholesterol to pregnenolone, the precursor to all steroid hormones, including cortisol. It also helps in the normal functioning of the hypothalamic-pituitary-adrenal (HPA) axis.
👉🏻 Zinc is also needed for the proper functioning of the enzyme that converts cholesterol to pregnenolone. Zinc helps to reduce inflammation and has been found to modulate the activity of the HPA axis.
👉🏻 Omega 3’s have anti-inflammatory properties. However, when cortisol levels are high, the body’s demand for these anti-inflammatory compounds increases, which can lead to a depletion of omega-3s.
Do you need a place to learn more about supporting your hormones? Comment “JOIN” and I’ll send you a link to receive our weekly tips, guides, recipes, and more in-depth personal shares on optimizing your hormonal health through a naturopathic lens.
#hormonehealth #hormonebalance #hormoneimbalance #healthyhormones #happyhormones #hormoneharmony #hormon
Naturopathic Doc | Researcher
