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“The expert in anything was once a beginner.” – Helen Hayes When we set out to make changes in our health or lifestyle, we often focus on the “doing”: eat better, move more, sleep longer. But real, lasting change begins with how we think . That’s where mindset comes in. Mindset is like our mental stance, the lens through which we view ourselves, our abilities, and the challenges ahead. Unlike automatic negative thoughts (those pesky uninvited thoughts that just pop up), our mindset is something we can choose and shape with a little awareness and effort - it is a skill we can develop with the practice of small regular actions.  When I was younger, I had a very 'fixed' mindset on what I thought I could do and what I thought I could not do. This resulted in me rarely taking risks unless I knew I could be successful out of the gates. Not only did this limit my growth in certain areas, it resulted in some unnecessary anxiety around setbacks impacting my mental health. When I became an educator, I became more interested in mindset and specifically, Carol Dwecks work on growth mindset. I began to see the impact mindset work had on my students' learning, self-esteem/efficacy and overall mental wellbeing. I also knew that to foster this mindset growth - I had to be an example with it, and, therefore, work on my own mindset. Now as a practitioner, mindset work has become an important aspect of what I do and is something I continue to do learning in. We know that our mindset and beliefs impact our behaviour and, therefore, it is important that we work on our mindset if we want to have meaningful change in our behaviours. Let's talk a little more about what a growth mindset is... Growth vs. Fixed Mindset Psychologist Carol Dweck (2006) introduced the idea of growth vs. fixed mindset: A growth mindset  is the belief that our abilities and traits can be developed with effort, practice, and persistence. It involves being open, curious, willing, and compassionate.  A fixed mindset  assumes that qualities are innate and unchangeable: “I’m just not good at this.” For example: Growth mindset says: “I can get better at meal planning with practice.” Fixed mindset says: “I’ll never be organized, so there’s no point trying.” Why Growth Mindset Matters for Change Growth mindset is a foundational skill because: It unlocks other skills.  Like learning to read opens the door to all other learning, a growth mindset makes it easier to adapt and build new habits. It helps us handle stress and setbacks.  Change is never linear. Stress, pressure, and setbacks are inevitable, growth mindset helps us see them as challenges rather than threats. It keeps us moving forward.  Instead of getting stuck in helplessness, we stay open to trying, learning, and adjusting. Where is your mindset at? Answer these questions to see what mindset tendency you currently have here . Putting Growth Mindset into Practice Here are some simple ways you can nourish and build a growth mindset... Think in continuums.  Instead of “I’m good/bad at this,” think, “I’m improving little by little.” Perfectionism and all-or-nothing thinking contributes to us feeling stuck and aligns more with 'fixed mindset' tendencies. Building continuums of action or thinking can be really helpful. Use strengths you already have.  If you approach one area of life with a growth mindset or strength, borrow that same perspective/strength for another. For example, maybe you are really organised in one area of your life and could use those skills to support food planning/prepping. Focus on the process, not just the outcome.  Instead of focusing on outcomes you want (e.g. gaining or losing weight, performance outcomes, etc), break down goals into small skills,  like eating one more serving of vegetables or walking 10 minutes a day.  Notice and celebrate effort.  Don’t just celebrate results. Praise the persistence, consistency, planning, and creativity it took to get there. Use 'growth' language/reframes (e.g. the power of yet)- I used this a lot with students I taught - Instead of "I can't do this" or "I am not good at this" try "I can't do this yet". We need to use langauge that encourages growth and possibility. Be curious and think of things as an experiment - Approaching things in a curious and even playful manner, (e.g. "I wonder what will happen if...") reduces fear of failure and signals to the nervous system that you are safe. Refect on past growth - no doubt that there will be a lot of things you've demonstrated growth with in your life. Reflecting on this can help remind you that change/growth is possible. Surround yourself with 'growth orientated' people - your support network is important. Having people that demonstrate a growth mindset is helpful. Change isn’t about perfection; all-or-nothing thinking often leads to us feeling stuck. It’s about progress and process. When we choose to practice having a growth mindset, we create the foundation for that progress to happen, one small step at a time and we can start to enjoy the process. If you are already thinking - I don’t/can’t have a growth mindset, you can start by having a growth mindset about developing a growth mindset! It won’t happen over night - it takes practice and just by accepting this, you are starting to have a growth mindset;)  Update on my own journey - with a lot of practice, I have more of a growth mindset now:) I still can catch a fixed mindset from time to time but I am better at catching it and reframing towards a growth mindset. Try it yourself and see how it impacts your health journey:)

Written by: Melissa Rivard, Clinical Naturopath, Nutritionist, & Health Coach I just got back from a two week holiday with my husband. We had a wonderful brief visit with my family before spending the rest of the time in Maine, exploring the coast. We explored what Maine's coastal wilderness had to offer and we indulged in the local cuisine - usually variations of lobster rolls and tastings of craft beers. It was wonderful and full of connection. Coming home now I am excited to shift back into routine without guilt and the historical inner narratives telling me 'I need to make up for the last two weeks by overcompensating with healthy behaviours'. Being healthy is not about being puritanical and overally rigid; it is not punishment for not having perfectly balanced meals, doing X workouts a week, meditating daily, journalling, etc. Holidays are often a mix of joy, a little indulgence, rest, and sometimes even stress. They pull us out of our routines, and that’s part of their magic. But what I've done in the past and often see in my clinic with clients is the pull to “make up” for the holiday afterwards: cutting calories, over-exercising, or ramping up intensity unnecessarily so with exercise. The mindset is grounded in punishment for not being 'disciplined' enough. Here’s the truth: you don’t need to compensate for your holiday. Why Overcompensation Backfires Restriction can fuel rebellion or lead to fear. Swinging hard into deprivation after a week of enjoyment usually just leads to cravings, frustration, and eventually, swinging back the other way. It fuels 'all or nothing' thinking. You can still have healthy behaviours on a holiday (e.g. enjoying walks/hikes, getting good sleep when you can, etc.) and choose 'less then optimal' nutritionally dense foods during normal weeks when you need/want/have to - having a flexible mindset and continuum thinking will create a better chance of habits being more sustainable. Another thing that can happen with a mindset that is overly rigid with 'being healthy all of the time' is can lead to fear - 'If I eat that, I'll get sick'. This type of thinking can become very harmful to mental health. A healthy balanced diet can include processed foods and even ultra-processed foods from time to time. The key is to understand the baseline of nourishment you need to feel your best - be energised and have vitality. Exercise and nutrition should not be about punishment. A punitive mindset can create a very an unhealthy relationship with food and movement, which impacts mental health negatively and makes it difficult to build holistic, nourishing and sustainable practices that align with our needs. Overcompensation often leads to burnout. Adding self-criticism and overcorrection increases stress on your body and mind and often leads to burnout because the behaviours are usually more extreme and not sustainable. Life is a process and progress is not linear. You do not need to be smashing your goals 100% everyday. Process and progress ebbs and flows - it is not linear. Having breaks is part of this process. How you can return from a holiday without the guilt... Return to your baseline. Your normal meals, your normal walks, your normal workouts. Consistency is far more powerful than extremes. Rest still matters - you do not need to overfill your week. Meet yourself where you are at. You may feel awesome coming back into your exercise routine - you may not. That's okay. Show up - meet yourself where you are at. If you’re still tired, prioritise sleep. Honour the signals your body is giving you instead of overriding them with. Check your mindset and - zoom out and remember life flows in a non-linear holistic rhythm. Health isn’t decided by one week away - it’s the patterns you maintain most of the time that matter. Think of holidays not as a setback but as part of a balanced, flexible, healthy holistic life. Food, rest, adventure, and pleasure are part of being well. Coming back, your job isn’t to erase what you’ve done, it’s to reintegrate, gently, into the routines that support & nourish you.

Chronic, low-grade inflammation is like a slow-burning fire in the body; it’s not always dramatic, but over time it can significantly contribute to fatigue, hormone imbalances, autoimmune conditions, gut dysfunction, skin issues, anxiety and even burnout. In my practice, I look for the underlying drivers of a health concern - and inflammation is often a significant contributing factor. But here is the thing - inflammation itself is a signal. Inflammation is the body's natural defense system - and in acute situations, inflammation is a natural and important part of the healing process. Chronic inflammation is when the response is overactive. Here's how I assess whether chronic inflammation is playing a role in your symptoms.... Physical Signs I Look For Low-grade inflammation often shows up in the body both in subtle and not-so-subtle ways - sometimes before it’s ever reflected in standard blood tests. During our consults, I look at the whole picture, including: Mood + Mind: Brain fog, sluggish thinking Anxiety or “wired but tired” feeling Low mood or irritability Poor sleep Skin: Eczema, acne, or rosacea Dryness, puffiness, dullness Slow wound healing Digestion: Bloating or irregular bowel habits Food sensitivities or discomfort after eating A history of gut infections, SIBO, or IBS Poor immune function Food intolerances Immune System: Frequent infections or slow recovery Reactivity to foods or chemicals Diagnosed autoimmune conditions Muscles + Joints: Aches and pains not linked to injury Muscle soreness that lingers Joint stiffness, especially in the morning Hormone Balance: Period pain, PMS, or heavy bleeding Cyclical acne or mood swings Irregular or changing cycles Signs of oestrogen dominance or progesterone insufficiency Blood Tests I Use to Assess Inflammation While symptoms tell part of the story, I also use functional pathology to uncover what’s going on beneath the surface. Here are some of the key bio-markers I review: High-Sensitivity CRP (hs-CRP) A marker of systemic inflammation, even small elevations can suggest chronic inflammatory activity. Full Blood Count (CBC) White blood cell patterns, haemoglobin levels, and platelet count can point to hidden infections, inflammation, or nutrient depletion. Nutrient Markers Iron studies : Inflammation can lower iron by trapping it in storage (functional deficiency). B12, Folate, Vitamin D : Deficiencies can both cause and result from inflammation. Liver Enzymes (ALT, AST, GGT) These give insight into detoxification capacity and inflammatory load, especially if your liver is working overtime. Metabolic Markers Fasting glucose and insulin HbA1c Lipid panel (with triglycerides/HDL ratio)Inflammation can interfere with blood sugar regulation and lipid metabolism, setting the stage for metabolic imbalance. Hormones Cortisol (via saliva or blood): Chronic stress drives inflammation through the HPA axis. Thyroid markers (TSH, Free T3/T4, antibodies): Inflammation often underlies sluggish thyroid function, even with “normal” labs. Reproductive hormone tests (e.g. LH, FSH, oestradiol, progesterone, SHBG, free and total testosterone, prolactin) Autoimmune Markers ANA, ESR, and specific antibodies depending on presentation (e.g., anti-TPO for thyroid autoimmunity) Lifestyle & Nutrition Clues: What Your Habits Reveal Blood tests and physical symptoms are just part of the story. Often, chronic inflammation is being fed  daily; by stress, diet, or environmental exposures—without you even realising it. When I take a case, I ask questions designed to uncover the subtle contributors to systemic inflammation: Daily Habits I Examine: Sleep quality and circadian rhythm:  Poor sleep is a major driver of inflammation. Stress load + recovery:  Chronic stress keeps cortisol elevated, impairing immune regulation. Movement patterns:  Both too little and too much exercise can be inflammatory. Environmental toxins:  Ongoing exposure to mould, chemicals, alcohol, smoking, or vaping increases your inflammatory burden. Nutritional Patterns I Look For: Ultra-processed-hyper palatable foods:  These can trigger or sustain a low-grade immune response. Food intolerances or sensitivities:  Even “healthy” foods can be inflammatory if your gut barrier is compromised. Low antioxidant and phytonutrient intake:  If you're not eating the rainbow, you're not buffering oxidative stress. Blood sugar swings:  Frequent snacking or carbohydrate-heavy meals can drive insulin resistance and inflammation. Digestive resilience:  I assess not just what you eat, but how well you digest and absorb it, because inflammation often starts in the gut. These patterns often validate what we see in pathology, and they give us actionable  steps to start shifting inflammation. Why a Holistic Interpretation Matters Too often, blood tests are reviewed in isolation, or worse, only flagged if they're outside the "normal" reference range. But within holistic care, we look for patterns , not just outliers. We look at ALL pieces of the puzzle to make sense of the whole - In this work, context is everything. Chronic inflammation can be a common driver of many health concerns but it’s not invisible when you know where to look for it. More importantly, understanding the root cause of inflammation is important. My clinical approach combines careful listening, symptom mapping, and thorough testing to uncover the full picture. Once we understand what’s driving the inflammation, we can start to reduce it, through nutrition, lifestyle practices, and targeted supplementation where warranted. If you’re ready to uncover what’s really driving your symptoms - and want a clear, personalised plan to support your health from the root up - I'd love to chat.. Book a free Vitality Strategy Call to explore whether inflammation is playing a role in your health concerns and how I can support you. You can also stay connected and receive regular holistic health insights by subscribing to my newsletter —it’s where I share practical tools, latest research, and the behind-the-scenes wisdom from my clinical practice.

Written By: Melissa Rivard, Registred Clinical Naturoapth, Nutritionist, & Health Coach Honouring What Your Body Is Telling You About Your Fatigue Chronic fatigue is not a baseline - it does not need to become your ‘normal’. Neither is the short fuse, the constant lack of motivation for things you want  to do, the poor recovery you feel you are getting throughout the week. When I work with clients who feel “off” - low energy, low mood, low capacity; we look deeper and holistically at what is going on. We want to understand what’s draining their energy: physically, mentally, emotionally, and spiritually; and understand the key driving factors.  The 4 Kinds of Energy Drains (and How to Begin Plugging the Leaks) 1. Mental Drainers: The Overloaded Mind Your brain is brilliant but it wasn’t designed for 74 open tabs, constant notifications, and a never-ending mental checklist. Common mental drains: Decision fatigue (what to eat, wear, say, do...) Overthinking, second-guessing, rumination - especially on things outside of your zone of control Consuming too much, integrating too little -  endless scrolling and information gathering overwhelms our brains capacity to process What it feels like: Brain fog Wired but unproductive and tired Snappy, irritable, or easily overwhelmed - a small window of tolerance to stress Energy reset: Create 5 minutes of white space - no noise, no input Reduce daily decision load (batch cook, automate, simplify) Put your phone down and come back to the present moment 2. Emotional Drainers: What You’re Carrying So many of us are quietly hauling around grief, resentment, unmet needs, or porous boundaries — and wondering why we’re exhausted. Common emotional drains: Saying yes when you mean no Avoiding conflict to keep the peace Absorbing other people’s emotions Suppressing your own What it feels like: Emotional shutdown or numbness Emotional fragility - feeling upset easily Energy reset: Let yourself feel  — even if it’s messy (see my “holding the cactus” practice) Redefine boundaries as clarity, not walls Notice where you're abandoning your needs in order to be “nice” Speak with your primary practitioner about getting a referral to a consellor for extra support if needed - you do not need to hold everything on your own - support is available. 3. Physical Drainers: What Your Body’s Trying to Say We’ve been conditioned to think health means discipline, restriction, and hustle. But your body doesn’t thrive under extremes; it thrives under care . Common physical drains: Undereating (especially protein, micronutrients) Living on caffeine and skipping real meals Overtraining or  not moving enough Underlying chronic inflammation, gut issues, or metabolic imbalance NOTE: underlying conditions that are not being managed properly or needing to be diagnosed (e.g. metabolic disease, thyroid conditions, autoimmunity) - always see your GP to look into further investigations that may be needed. What it feels like: Afternoon crashes, cravings, or anxiety Poor recovery, achy joints, or puffy body Low-grade pain, skin flare-ups, hormone imbalances Energy reset: Get curious about what your body is telling you - bloods can help Fuel properly: mostly whole foods with enough protein Hydrate (boring but crucial) Sleep is not optional - it’s foundational 4. Spiritual Drainers: Being Out of Alignment This one’s easy to dismiss, but living out of sync with what matters to you  is one of the most powerful energy leaks there is. Being trained in ACT therapy, we look closely at an individual’s values and see how they can increase behaviours aligned with these values in order to increase a sense of purpose, which increases mental health outcomes.  Common spiritual drains: Disconnect from meaning, nature, or a sense of belonging Overgiving or overperforming to “earn” your worth Making choices that don’t align with your values Ignoring your inner voice in favour of external approval What it feels like: A vague “off-ness” or dissatisfaction, even when life looks good Feeling disconnected from yourself, others, nature, community, the bigger picture Quiet dread or low-level resentment Energy reset: Reconnect to your why and core values — acting in alignment with these (even in small ways) increases as sense of meaning and purpose Notice what drains you vs. what lights you up Let go of the belief that your value is in what you produce Attached here is a diary that you can keep reflecting on daily behaviours that take you away from vitality (drain your energy) and behaviours that take you towards vitality (put energy back in). Sometimes, things that are energy givers can become energy drainers and vice versa - depending on our circumstances and capacity. It is therefore important to have self-awareness and a flexible mindset that allows you to adapt healthy boundaries to help manage your energy currency.

Written By: Melissa Rivard, Registered Clinical Naturopath, Nutritionist, & Health Coach If you are an AFAB (assigned female at birth) and have been experiencing issues such as recurrent thrush, bacterial vaginosis, UTIs your reproductive microbiome will likely need some support. We now have research that shows that are reproductive microbiome may also be involved with other conditions such as uterine polyps, endometriosis, PCOS, and infertility.    We are learning more about the reproductive microbiome, particularly the vaginal microbiome and its relationship with our reproductive health. The female reproductive tract harbours a unique microbiome that accounts for apron 9% of the body’s total microbial population ( Moreno and Simon, 2019).   Our vaginal microbiome is a low diversity environment with a lot of lactobacillus strains, which release lactic acid. Lactic acid keeps the PH of this environment more acidic, which is protective against pathogenic bacteria.   Up to 50 % of women with vaginal dysbiosis (microbial imbalance) may be asymptomatic.   What can impact our vaginal microbiome:   low estrogen - we see a reduction in lactobacillus strains and changes in PH NOTE - low dose vaginal estrogen cream can be beneficial with perimenopausal/postmenopausal women experiencing recurrent infection. Poor gut health - dysbiosis in the gut will often lead to dysbiosis in the reproductive microbiome Poor nutrient status (e.g. vitamin D) Systemic inflammation Poor immune function Oral health issues (oral microbiome concerns) Chronic stress antibiotic use sexual partners STIs smoking and alcohol   Whilst antibiotic treatment will be a useful strategy that is necessary in many cases to eradicate pathogenic bacteria, it is common for many AFABs to have another infection within 6 months. This suggests that more upstream issues need to be addressed in addition to antibiotic treatment. If you have been experiences recurrent infections, talk to a health care practitioner about how you can support your reproductive health. Vaginal microbiome testing may be useful to understand what exactly is going on. If you would like to find out more about this type of testing, you can message me for more information.   Addressing upstream contributing factors as well as working to improve microbiome health by removing pathogenic bacteria/fungi/viruses and improving beneficial bacteria strains will not only address current infection but increase protection against future infections.   References: PMID: 40041148 PMID: 40454473 PMID: 36421397 PMID: 36590579  PMID: 38396443 DOI: 10.3389/fcimb.2021.686167

Lately, I’ve been diving deep into the topic of boundaries. I’m currently reading Boundary Boss by Terri Cole (highly recommend!), and boy does it resonate. As someone in recovery from chronic people-pleasing (with the occasional relapse), I know how easy it is to bypass honesty and self/value-alignment in the name of “kindness” or “service" - leading to a degradation of healthy boundaries. I can easily fall into a peacekeeper role, and if I’m honest, I’ve often felt a kind of addictive pull to jump in and try to “fix” things for others. For me, having at times both rigid and porous mental and emotional boundaries came at a cost. Truth stuff.... Sometimes I’ve given from an empty tank, putting others’ needs above my own capacity - this has led to burn out in the past. I did not just compromise my own wellbeing, I also showed up with less presence, less clarity, and less quality, which led to further feelings of shame and guilt. I often felt responsible (and still do sometimes if I am honest) for other's feelings, actions, and outcomes - often apologising for how others felt as if it was my responsibility. In my younger years, I would sometimes lie and shapeshift to seamlessly fit into a social dynamic or justify my absence in order to avoid conflict and feel accepted. As the oldest, I often feel responsible for the fate of every family member and can be overwhelmed with worry and guilt. I see issues with boundaries impacting their health with the clients I work with as well... - feeling pressured to drink alcohol every weekend or Friday afterwork to not make others feel uncomfortable even though they sleep and feel better to drink less. -often not doing the exercise they had planned because they feel they need to ‘do more work’ -eating at their desk and still checking emails despite actually being entitled to a break and no one asking them to do so. -micromanaging others, draining time and energy that could be spent on their own wellbeing -staying on their screens/phones longer than what is intentional and of value - often impacting sleep and meaninful connection to experiences, people, the present moment. Now don’t get me wrong: Service and kindness are core values for me and likely always will be. When I act in alignment with these values intentionally and with my healthy boundaries in tact protecting my wellbeing, I feel expansive, energised, and purposeful. The dance is having awareness on when my actions are aligned with intentional service or feeding my people-pleasing part and dysregulated nervous system. Categories of boundaries: physical, sexual, material, emotional, mental. Types of Boundaries: Rigid - Not asking for help when you need it - Avoid close relationships to minimise rejection - Be perceived as detached or cold - Often isolate yourself from connection Porous - Often overshare personal information in inappropriate contexts - Say yes when you want to say no - too often - Overly investing in other’s problems - Put up with disrespectful or abusive behaviour - Conflict adverse - e.g. feeling need to fix/please others to avoid discomfort we feel from their emotions. - “As long as everyone else is happy, I’m happy” Healthy - Value your own thoughts and opinions - Feel comfortable asking for help or accepting help - Know when and with who to be vulnerable and share personal information - Can accept and respect the healthy boundaries of others Here is what I’ve learned (and am still learning) on my journey towards having more healthy boundaries.... 1. We have boundaries whether we are aware of them or not - you are constantly deciding through your actions what you tolerate and therefore, demonstrating and communicating boundaries - they may not be the boundaries you need. Being aware of the types of boundaries you have in different domains is an important first step. Our boundaries are usually learned from our upbringing - culturally, societally, from parents. It is pretty common to have boundaries that need some work - we are not broken. 2. If we don’t protect what we need to stay well with healthy boundaries, we will often burn out because we mismanage our energy. 3. No one else will or can put boundaries in place for us, we have to take responsibility for our own, communicate them clearly and respect the boundaries of others. 4. Caring for yourself doesn’t make you less kind, it makes your kindness sustainable, honest, and often of higher quality. It is brave and generous. 5. When you honour your own boundaries, you give others silent permission to do the same. 6. We are not responsible for the feelings, outcomes and actions of others. We might have feelings associated with this but we do not need to act in a way that tries to fix things all the time. Offering advice without being asked for it can rob people of their dignity. Sometimes we just need to sit in the mud with people. When we have healthy boundaries we manage our energy better and therefore, have more freedom, resilience, and vitality. We are allowed to and can learn how to communicate how we honestly feel in a constructive way - it is scary but worth it and can improve our relationships. No is a complete sentence. We do not need to apologise. Being Canadian - saying sorry is part of my culture and as a recovering people pleaser - adding 'sorry' to many statements often feels hardwired into my DNA haha. It will likely be uncomfortable putting healthy boundaries in place in the beginning - however, it does get easier and people that value and love you will support and respect these boundaries eventually. Reflection prompts: 
What kind of boundaries do you have when it comes to managing your holistic health? (physical, relationships, mental, emotional) What do you need to stay holistically well?
 What boundaries do you need to better manage your energy - mentally, emotionally, physically? What are you no longer willing to compromise to honour the actions you need to stay well? Know what your preferences, desires, deal-breakers/nonnegotiables when it comes to your health behaviours - in other words what is okay/not okay ? Hot tips? You can pause before responding..."let me get back to you?" How does saying yes make you feel in your body? - if it is not expansive - it is probably a 'no' Does the action align with your values? Support your nervous system - when we are operating from a place of survival, we are more likely to erode our boundaries - why? because social conflict and rejection can signal real danger to a nervous system - especially if it is dysregulated. Have practices that help you feel safe in your body - e.g. mindfulness practices, supportive people that help you feel safe, breathing practices. I'd love to know if this resonates! I continue to learn and evolve in this space also and will continue to share what i've learned.

Written by: Melissa Rivard, Registered Clinical Naturopath & Nutritionist Research into women’s health is finally gaining some long-overdue momentum, and it’s about time. There's increasing interest in how hormones influence our overall health and whether they should be factored into dietary and lifestyle advice. Like many, I was initially intrigued by this emerging body of research and continue to fully support advancements in women’s health science. However, as often happens, the wellness industry was quick to jump on early, and often incomplete, findings. One of the trends that emerged from this was “cycle syncing.” I’ve wanted to write about this for a while as I have been increasingly frustrated with the amount of misinformation online that is overwhelming and confusing women. Here’s why I don’t recommend a generalised cycle syncing approach in clinical practice: 1. The evidence simply isn’t there Current research does not  support broad generalisations about what kind of exercise or activity should be done during specific phases of the menstrual cycle. Nor does it support eating certain foods at certain stages of your cycle. While it’s true that women are not the same as men, we also aren’t a monolith. Hormonal rhythms, energy, and recovery needs vary from woman to woman. That’s why I promote autoregulation , the practice of tuning into your own body and adjusting accordingly. A qualified practitioner can help you develop this skill in a way that builds trust and resilience in your body, not fear or restriction. Exercise , across the board, is incredibly beneficial for women. Recent studies confirm that women respond well to similar training protocols as men, including both resistance and cardiovascular training using progressive overload. Some cycle syncing programs suggest avoiding intense exercise during the luteal phase , which is nearly half the month! That’s a huge missed opportunity for physical and mental health benefits. Again, individual autoregulation  ensures you’re building in enough recovery to avoid injury and promote long-term adaptation, without missing out on the benefits of consistent movement. 2. Nutrition is about overall balance, not rigid timing A healthy menstrual cycle is supported by ongoing macro- and micronutrient sufficiency , not by eating specific foods on specific days. Most of the women I work with thrive by focusing on foundational dietary shifts , like increasing nutrient-dense foods, rather than eating specific foods at specific times. In fact, rigid approaches often lead to confusion, anxiety, and reduced consistency , which is the opposite of what’s helpful or sustainable. There is no research to support cycle synching nutrition protocols. It was not in my training and is not something most practitioners would suggest. 3. We use targeted strategies when needed, not blanket protocols In clinical nutrition and naturopathic medicine, we absolutely use tailored strategies in specific situations, like PCOS, endometriosis, or post-pill recovery, but they are always individualised . Even in these cases, cycle syncing  is not part of evidence-based treatment but rather focusing on increasing/adding specific nutrients overall. Some clients are curious about seed cycling , and I’m open to including it if they want to try. I always clarify that while the evidence for seed cycling itself is limited, the inclusion of seeds GENERALLY like flax, pumpkin, and sunflower can be beneficial due to their fibre, healthy fats, micronutrients and phytonutrients . So, what actually works? Hormonal health doesn’t need to be overcomplicated. The basic foundations still matter most: Move your body regularly Rest deeply and consistently Eat enough to meet your energy needs Prioritise whole, nutrient-dense foods Support your nervous system and manage stress Avoid endocrine disrupting chemicals where possible If you’re dealing with a specific hormone issue, it’s always best to work with a qualified practitioner who can provide guidance tailored to your unique physiology . As always, I stay tuned into the evolving research and am committed to adapting my clinical practice as the science progresses. My priority is to remain rooted in evidence-based, person-centred care , not what’s trending on social media. If you’d like support with your hormone health, you’re welcome to book a free strategy call.

By Melissa Rivard, Registered Clinical Naturopath & Nutritionist As a registered clinical naturopath and nutritionist, staying up to date with best-evidence practice is both a professional requirement and a personal passion. This year, I’ve taken a deeper dive into women’s health through a comprehensive mentorship with one of the best in our industry: Rhiannon Hardingham at RHR Reproductive Health . The learning has been incredibly valuable, building on five years of focused experience in this area. Each year, my knowledge continues to deepen and expand. In this blog, I want to share why soy isoflavones are an important nutritional tool to consider, especially for supporting hormone health during perimenopause and menopause . Why Is There So Much Confusion About Soy? There’s a heap of conflicting information in the media about soy, especially when it comes to hormones and cancer risk. So let’s break it down. Whole, minimally processed soy has been well studied and is linked to a variety of health benefits. However, highly processed soy , the kind found in ultra-processed foods with long ingredient lists, does not offer these same benefits and may even be inflammatory for some people. What Are Soy Isoflavones? Soy contains naturally occurring plant compounds called isoflavones , particularly genistein and daidzein . These compounds are known as phytoestrogens , meaning they can interact with estrogen receptors in the body. What’s fascinating is that soy isoflavones can modulate estrogen levels , helping to buffer the effects of both high and low estrogen . That’s why they’re so useful during perimenopause , a time when estrogen levels can swing wildly. Benefits may include relief from: PMS and hormonal headaches Period pain Vasomotor symptoms like hot flushes Vaginal dryness Mood changes Because estrogen receptors are found throughout the body, research has shown that soy isoflavones may also support: Cardiovascular health (reducing cholesterol levels) Bone density Cognitive function Metabolic health (improving liver function and insulin regulation) Soy is a great protein source as well and therefore, can be added to boost your protein intake (an important macronutrient for women's health). Will Soy Help Everyone? As with anything in nutrition, individual nuance matters . Not everyone efficiently converts isoflavones into their most active forms (like equol ), which can influence the degree of benefit. Is Soy Safe? The good news: for most people, whole soy foods are safe and even protective . Research shows that soy may help reduce the risk of estrogen-receptor-positive cancers , rather than increase it, contrary to some outdated myths (see paper below). Caution: People with soy allergies should avoid it entirely and may wish to explore other phytoestrogens such as flaxseeds . What Type of Soy Should I Eat? Choose whole, organic, non-GMO soy foods , such as: Tofu Tempeh Edamame beans Boiled mature soybeans Miso Natto Soy milk (made from whole soybeans—not soy protein isolate) Avoid highly processed soy (e.g. soy protein isolates in protein bars or snacks). How Much Soy Should I Eat? A great target for general health and hormonal support is around 50 mg of soy isoflavones per day . Your practitioner can help personalise this based on your health profile and needs. To give you a sense of isoflavone content: Food (per 100 g) Isoflavones (mg) Boiled soybeans 65 mg Edamame beans 48.5 mg Tempeh 35–70 mg Tofu 22–34 mg Soy milk (whole bean) 7–10 mg 👉 Quick math tip: 1 g of soy protein = ~3.5 mg of isoflavones. Recipes I’m Loving Right Now Here are a few delicious ways to enjoy soy regularly: Scrambled Tofu (great for breakfast or lunch) - my go to! Soy & Seed Loaf Grilled Tofu Shawarma Bowls Soy isoflavones can be a valuable ally for hormone balance, especially during the perimenopausal years when estrogen levels are fluctuating and post-menopausal when estrogen is low. If you’re curious to learn more about how to incorporate soy safely and effectively into your diet, speak with a qualified health practitioner for personalised guidance. NOTE: Soy is safe to use with HRT and may even be complimentary! Justification: PMID: 35241506 PMID: 33809928 PMID: 39433088

Mindfulness meditation: A Return to home - cultivating a sense of safety. I believe that sustainable wellbeing isn’t built on hacks, heroics, or the next trending product. It begins with having a strong foundation with the basics. Things like deep rest, whole food, connection, movement, meaning (action aligned with values) and the practice of mindfulness meditation. In today’s modern world, we’re constantly pulled by an incessant undercurrent of urgency. Common modern beliefs often involve: be faster, do more, stay ahead. Add to that the fear-based messaging we encounter daily: social media, news, wellness marketing that quietly suggests something is wrong with you (and conveniently offers a fix you can buy). The result? A nervous system that’s constantly bracing, scanning, and rarely feeling grounded and secure. When it comes to your wellbeing, safety/security isn’t a luxury; it’s a biological requirement. A healthy nervous system doesn’t live in perpetual calm. It's agile. It responds to challenge, then returns to it's centre - it's home - safety - there is a homeostatic balance of action and rest. But when you’re always in 'action mode' or drive, in otherwords, always chasing or fending off the next thing, your system can lose that flexibility and agility. You can end up stuck in survival mode: in fight, in flight, or in freeze. For many, survival mode becomes a baseline and when survival mode is your baseline, you may be more prone to chronic stress and burnout. Here is the thing: the nervous system can’t always tell the difference between a real threat and an inbox full of unread emails, a passive-aggressive message, or the relentless pace of life. It can reacts as if everything is a threat . This is where mindfulness becomes essential. Not as a magic fix and escape. It is not aimed to remove stress entirely. It can anchor you in a storm and build resilience by expanding your your window of tolerance to stress. How - mindfulness meditation can be a gentle, grounded signal to your body: You are safe. You are home. Mindfulness meditation is not about perfection. It’s not about clearing your mind or achieving some enlightened state. It’s about noticing on purpose with curiousity not judgement. Pausing. The practice allows you to become aware of the moment you’re in -  aware of the inner landscape - sensations, thoughts, feelings; aware of your surroundings - increasing granularity of an experience. Over time, this presence becomes a powerful antidote to the noise - it helps you build an anchor for the storms. It grounds you and can create space between stimulus and response, which can allow you to respond to life wither greater clarity and alignment. And when practiced consistently, mindfulness meditation can help your system restore its natural rhythm and agility. From stuck to fluid. From reactive to responsive. From scattered to centred. It ’s one of the simplest things we can do. It is a quiet, radical rebellion against the modern hustle. A mindfulness meditation practice can look different for everyone. The principles are simple: pay attention on purpose, without judgement - notice when your mind has drifted and gently come back to noticing. The analogy of you are the sky and everything else is the weather can be helpful - mindfulness meditation can help you strengthen your observing mind - the sky. The thoughts, feelings, sensations - are the weather. Here is a simple mindfulness meditation that I practice every morning - you can do this in a couple of minutes or for as long as feels releastic/sustainable: Sit somewhere comfortably with an upright, relaxed posture (e.g. on a chair feet flat on the ground or on a cushion. Support your body with props if needed. Body scan - scan through the body from head to toe - noticing any sensation or lack there of. Eyes open take some breaths on purpose. If comfortable close the eyes or just soften the gaze. Without changing your breath, just notice it - the rise and fall of the chest/belly; where the breath enters the body and how it leaves. To anchor your awareness count the breaths up to 10 and repeat - inhale 1, exhale 2.... Your mind will wander - this is okay and normal! we are changing the relationship with our thoughts - imagine they are like cars driving by - you will likely be lost in thought and catch yourself - this is okay. Gently bring your mind back to your anchor. This is the work - simply returning to the moment. You might return 100+ times. Let your anchor go - allow your mind to do what it wants. Come back to the body - remind yourself - I am safe, I am grounded. Some great support tools to support building a mindfulness meditation practice: Headspace App Insight timer App Calm App In Wellington, AWHI yoga offers a variety of mindfulness based practices - yoga, meditation. Practice mindfulness in a community of support. I'd love to hear if you have a mindfulness practice or would like to build one. If you’re ready to uncover what’s really driving your symptoms - and want a clear, personalised plan to support your health from the root up - I'd love to chat.. Book a free Vitality Strategy Call  to explore whether inflammation is playing a role in your health concerns and how I can support you. You can also stay connected and receive regular holistic health insights by   subscribing to my newsletter —it’s where I share practical tools, latest research, and the behind-the-scenes wisdom from my clinical practice.

Feeling Wired & Tired? Meet Withania: Nature’s Ally for Stress In a world that celebrates hustle and constant output, many of us find ourselves caught in a cycle of stress we can’t quite shake. You might feel wired but tired; restless at night, flat during the day. Maybe you’re juggling a lot, feeling run down, or just burnt-out. As a clinical naturopath & medical herbalist, I work with many clients who have a lot going on in their life - they are resilient, however, long term stress is starting to take a toll on their body. And while there’s no one-size-fits-all answer to stress, there are tools we can use to support and protect the nervous system and body against the constant wear and tear life's daily stressors can have. Herbal adaptogens are herbal tools that I use in my clinical practice a lot. One of my favourite adaptogens to use is Withania somnifera , also known as Ashwagandha . What Are Adaptogens, Anyway? Adaptogens are a group of herbs and mushrooms that help the body cope with and adapt to stress. Unlike caffeine or quick energy fixes, they work to conserve energy and protect. In short, adaptogens help your body find its way back to homeostasis , its natural balance. They help build your physiological window of tolerance to stress. Withania is one of the most trusted and widely studied adaptogens. Let’s take a closer look. Withania: Rooted in Calm, Backed by Science Withania has been used for centuries in Ayurvedic medicine to support sleep, vitality, and emotional resilience. In modern research, it’s shown to: Modulates cortisol, our primary stress hormone Improve sleep quality Support mood and reduce anxiety Stabilize energy without overstimulation Support cognitive clarity and thyroid health Modulates the immune system Anti-inflammatory & anti-oxidant What I love most is that it’s nourishing , not pushing. Withania doesn’t force the body to do more, it cultivates more space to manage, and protects the body, helping it to weather the storm. Who Might Benefit from Withania? This herb can be especially supportive for: Those feeling burnt out, anxious, or “on edge” Women navigating perimenopause or hormonal fluctuations People with disrupted sleep or trouble winding down Individuals recovering from long-term stress, illness, or post-viral fatigue Anyone feeling like their nervous system is stuck in “go” mode How I Use It in Practice In my clinical work, I use Withania often but never in isolation. It works best when paired with the right nutrition, nervous system support, and daily practices that support general health and wellbeing. Clients often report that it helps them sleep more deeply, feel more grounded, and have more bandwidth and capacity. Sometimes I use it in tincture form, sometimes as a capsule, or as a powder blended with other nervous system supporting nutrients like magnesium. I always tailor the form and dose to the individual. Things to Keep in Mind While Withania is generally safe and well-tolerated, it’s not for everyone. Avoid during pregnancy unless guided by a practitioner Use caution with hyperthyroidism, if using thyroxin for hypothyroidism or sedative medications Choose high-quality, practitioner-grade products Most importantly: see it as a piece of a bigger picture , not a magic bullet Slow Medicine for Fast Lives We live in a culture that’s constantly rushing but our healing doesn’t work that way. Withania reminds us that real resilience is built gently, over time. It doesn’t numb the stress. It helps you meet life with more steadiness, physiologically and psychologically, anchored and grounded. If you're curious about how herbs like Withania might support your health journey, I’d love to chat. You don’t have to figure it out alone - your body holds wisdom, and there are natural tools to help you reconnect with it. 👉 Want to explore a tailored approach to stress support? Book a vitality strategy call - Happy to discuss a herb that might support your current situation or sign up for my newsletter to receive a monthly dose of evidence-based wellness tools.

You’re doing all the things; showing up for your family, your work, your health. But under the surface, you might feel it: the fatigue, the irritability, the nagging sense of being just a little off. I've been there! In a world that runs on urgency and output, it’s easy to override our body’s signals. And yet, the truth is your resilience matters. Your ability to bounce back, to feel grounded and clear-headed, isn’t just about pushing through. It’s about supporting your body, your nervous system, and your whole self every single day - with small actions that keep you agile - adapting to life as it unfolds - and able to anchor in a storm. You don’t need a 10-step morning routine or a weekend retreat to support your nervous system and overall wellbeing. Small, consistent habits go a long way. As a clinical holistic practitioner - here are six simple, impactful daily practices I use in my own life and often recommend to clients support stress resilience—even in the busiest seasons of life. 1. Anchor Your Mornings - grounded and with some clarity (Without Your Phone) Your first moments set the tone for your nervous system. Start the day with presence. Even a few quiet minutes before reaching for your phone can shift your body out of reactive mode and signal to your nervous system that you are safe. It is from this safe, grounded place that you can respond intentionally and with clarity. Try: Stepping outside for a few breaths of fresh air or sunlight Stretching or gentle movement Journal - 1-3 things you appreciate in your life, how do you want to show up today?, what is important for you to get done or focus on today? Simply sitting in stillness and focusing on your breath as well as watching your mind. Strengthening the observing mind helps shift your nervous system. ✨ Why it works: Any one of the above tools can signal to your nervous system that you are safe. When your nervous system realises it is safe to be here, it can adapt better to stress, shifting you from survival mode to problem solving and grounded mode. 2. Eat to Nourish Stress, blood sugar, and energy are deeply connected. Skipping meals or running on coffee and carbs can send your blood sugar (and mood) on a rollercoaster. Your nervous system continues to feel like it is on the battle field. Ground and anchor your nervous system with meals that are balanced with: Protein : eggs, legumes, fish, nuts/seeds Healthy fats : avocado, olive oil, tahini, fatty fish, olive oil Slow carbs : root veggies, oats, brown rice, fruit ✨ Why it works: Balanced meals prevent the “hangry” cortisol spike and give your brain the fuel it needs to focus. Nutrient dense meals signal to your nervous system - I am safe. 3. Find One Moment of Stillness (Micro-Rest/Mindfulness Counts) You don’t need an hour of meditation. You need interruptions and pockets of mindfulness to the go-go-go. Try: A 2-minute breathing pause between meetings One mindful walk around the block 3 deep breaths before you eat A quiet moment with a cup of tea and no phone ✨ Why it works: Micro-rest moments calm the nervous system and shift you out of “fight or flight or freeze.” Even when things are hectic - a micro moment says to your nervous system - things are a bit full-on but not dangerous. If you would like more information on micro-practices to be present email me at melissarivard@wellkind.co.nz and I'll send you a download:) 4. Prioritise Sleep Like It’s Sacred Sleep is your body’s nightly reset - don’t let it be the first thing sacrificed. A bad night's sleep now and again will happen and that's okay. But I often see sleep being the first thing sacrificed when life is hard. Protect it by: Avoiding screens 1 hour before bed Taking magnesium or herbal support if needed (note - always check with a professional to make sure a supplement/herb is safe and well-indicated) Keeping consistent sleep and wake times Creating a “wind-down ritual” to cue the brain (e.g. a shower, dimming the lights, reading, listening to calm/quiet music) ✨ Why it matters: Poor sleep dysregulates cortisol, can make us more insulin resistant, weakens immunity, and amplifies anxiety. Deep rest is the foundation of resilience and recovery. 5. Nourish Your Inner Battery Resilience isn’t just physical - it’s emotional and energetic too. There are so many ways you bleed energy in the modern world - at work, on your phone, reading the news, supporting others, just showing up sometimes. You need to put energy back in in order to stay resilient. Every day, do one thing that feels nourishing. Not productive. Not impressive. Just good for your soul - that fills your cup. Dance to a song you love Write in a journal Chat with someone who makes you laugh A cup of tea Read for pleasure Seek beauty Create Step outside and do absolutely nothing for 5 minutes ✨ Why it works: Joy, connection, creativity and rest are not luxuries; they’re medicine. They help shift you into a more resonant state - from here things feel possible and energising. 6. Move your body Exercise isn’t just for fitness - it’s one of the most powerful tools we have to regulate the stress response and build our window of tolerance to stress. Doing something hard on purpose, like a workout, helps you build your tolerance to the hards that life can throw at you like a difficult conversation. But you don't have to do a hard workout to get the benefits of exercise and support your nervous system. Try: A 20-30-minute walk in nature Increasing your incidental movement - walk instead of public transport or get off a couple stops early. Dancing in your kitchen (yes, that counts!) ✨ Why it works: Movement helps metabolise stress hormones, boosts mood, and strengthens your nervous system's ability to recover. It can be a circuit breaker before, during, or after a stress day. The Bottom Line: Resilience Is Built in the Everyday You don’t need to overhaul your life to start feeling better. These small habits, done consistently, tell your body: You are safe. You got this - You can handle what is being thrown at you and will get through to the otherside. They keep your nervous system agile - helping it meet stress with clarity and the bandwidth required to get stuff done but also - downregulate, rest, and restore. 🌿 Want to go deeper in supporting your nervous system, energy, and vitality—without adding more to your to-do list? Book a free vitality strategy call or sign up for my monthly newsletter where I share more evidence based tools on how you can support your holistic health.

Stress is a natural part of life. It isn’t inherently bad. In fact, stress can motivate you and help you perform at your best in certain situations. However, when stress exceeds our window of tolerance —the level of stress our nervous system can handle without becoming overwhelmed—it can lead to burnout and other health issues. Building a bigger window of tolerance allows you to manage stress better and remain resilient in the face of life's challenges. Here are 11 effective ways to build your window of tolerance to stress and create a more balanced, resilient life: 1. Ensure You Are Meeting Your Nutrient Needs Your body requires a variety of nutrients to function optimally. Deficiencies can lead to mood swings, irritability, and a lowered ability to cope with stress. Prioritizing a nutrient-dense, anti-inflammatory diet helps maintain energy levels. This improves your mental and physical resilience. 2. Hydrate Well Dehydration can increase stress, making you feel more irritable and fatigued. Aim for at least 30 ml per kg of body weight daily. Adjust this amount for factors like physical activity and climate. Staying hydrated supports brain function and helps regulate your body’s response to stress. 3. Address Underlying Health Concerns Improving your physical health can significantly increase your resilience to stress. Health issues like poor digestion, hormone imbalances, chronic inflammation, or metabolic dysfunction can limit your window of tolerance. Addressing these problems equips your body and mind better to take on life's challenges. 4. Move Your Body Exercise is a natural stress reliever. Whether it’s a brisk walk, yoga, or strength training, movement helps release built-up tension and boost your mood. Regular physical activity strengthens resilience and supports your nervous system’s ability to manage stress. 5. Build Positive Social Support Having a support system of friends, family, or a community is vital for resilience. Connection and belonging reduce feelings of isolation. They help you navigate stress with a sense of safety and solidarity. Make time to nurture positive social relationships. 6. Evoke 'Awe' and Remember Your Insignificance This may sound strange, but research shows that experiencing awe—through nature, art, or meaningful moments—can reduce stress. Remembering how small you are in the universe can make daily problems feel more manageable. Take the time to appreciate the wonders of the world around you to restore calm. 7. Prioritise Sleep Sleep is your body’s natural recovery tool. Cutting sleep to get more done ultimately lowers your ability to handle stress. Ensure you get adequate rest every night—ideally 7-9 hours. This protects your mental health and supports your body’s stress management. Consider developing a calming bedtime routine to prioritize sleep. 8. Practice Mindfulness Mindfulness helps you stay present and calm during stressful moments. Techniques like deep breathing, meditation, or simply paying attention to your senses can lower stress levels. It teaches your body to remain grounded and responsive, rather than reactive. 9. Set and Maintain Boundaries Setting boundaries—whether at work, with family, or in relationships—is essential for protecting your energy. Knowing when to say no and establishing clear limits prevents overwhelm. Boundaries allow you to engage with the world on your terms without sacrificing your well-being. 10. Make Time for Play and Joy We often forget the importance of fun in our busy lives. Engaging in playful activities, hobbies, or joyful moments resets your nervous system. Whether it’s laughing with loved ones or indulging in a favorite hobby, ensure there’s room for enjoyment in your routine. 11. Work on Your Mindset and Develop Cognitive Flexibility Building resilience isn’t just about physical actions; it’s also about your thoughts. Developing cognitive flexibility lets you reframe negative thoughts and adapt to change. Practices like journaling or ACT therapy (something I am trained in) can help foster a more resilient/flexible mindset. Conclusion: Embrace the Power of Stress Stress doesn’t have to be a constant source of frustration or anxiety. By consciously expanding your window of tolerance, you can manage stress healthily. This approach helps avoid burnout and fosters long-term well-being. Implementing even a few of these strategies can profoundly impact your life, helping you stay grounded and resilient amidst life’s inevitable stressors. If you would like help building a personalized plan to increase your window of tolerance, contact me to learn more about how we can work together to restore balance and vitality. I offer free discovery calls to chat about health strategies that are personalised, realistic, and sustainable.