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The New Year is a time when many of us set lofty goals. It serves as a temporal landmark , which can boost our motivation for change. This is beneficial, especially when it creates a sense of collective momentum to take action. However, by this time of year, many have already abandoned their resolutions. Why does this happen? Here are some common reasons: Goals may not be realistic based on timeframes, needs, priorities, or relevance to a bigger “why.” The actions required to achieve the goal may not be sustainable. The needs and problems that current “less desirable” behaviours solve are often overlooked, leading to internal conflict. The non-linear nature of growth is frequently misunderstood. Small wins go unnoticed, and people struggle to stick with the inevitable ups and downs of the process. Limiting core beliefs can obstruct progress. Bringing Depth and Meaning to What You Want to Achieve When selecting a goal, it's essential to dig deeper. Why is this goal important to you? What values does it align with? What identity are you building or aspiring to? What is the cost of not achieving it? Understanding your deeper “why” and the cost of inaction provides leverage. It helps you choose something meaningful, relevant, and aligned with your values and identity. For instance, you might want to become more active to gain energy, vitality, and the ability to play with your children. You may wish to say yes to more activities, like hiking with friends, while also protecting your mental health and managing daily responsibilities without feeling exhausted. Knowing your “why” infuses meaning and purpose into your actions. Breaking Things Down into Bite-Size Actions Practically speaking, goals need to be broken down into actionable steps. They should meet you where you are. As James Clear, author of Atomic Habits , says, “Dream big, start small.” Taking on too much at once is rarely sustainable. Small changes can compound over time. When I work with clients on nutrition, we often make small adjustments to meals they already enjoy. Instead of overhauling their entire diet, we enhance what they’re already doing in a way that feels achievable. This approach builds confidence and capacity. Appreciating Realistic Timeframes We often overestimate what we can achieve in the short term while underestimating what we can accomplish in the long term. Change is possible, but it can be challenging. It takes time and requires steady consistency. Your goal may need to be broken down even further. Most things take longer than we anticipate. Rushing timeframes can lead to unsustainable actions, unforeseen trade-offs, and missed targets. Consulting someone who understands realistic timeframes for your goal can be incredibly beneficial. Understanding the Needs Behind Your Current Behaviour All behaviour serves a purpose and meets a need. From this perspective, behaviour is not “wrong”; it solves a problem. Even habits we want to change are fulfilling some need. If you try to replace a behaviour without addressing the need it satisfies, change is often unsustainable. This understanding allows us to better comprehend our personal needs and values. It fosters compassion for why we act as we do. From there, we can find more intentional ways to meet those needs in a manner that serves us better. Moreover, wherever our focus lies, it is not elsewhere. Every decision and action comes with trade-offs. Weighing these in advance can reduce friction and minimise surprises along the way. Embracing the Non-Linear Nature of Growth The hard truth is that achievement does not occur in a linear fashion. The process is messy, challenging, and full of ebbs and flows. It resembles a rollercoaster more than a straight line. You will encounter valleys that may make you want to quit. When things feel wobbly or stagnant, many abandon their goals, believing they have failed. In reality, this is simply part of the journey. With practice, while the valleys may never feel good, we can become comfortable with discomfort. We start to appreciate the process itself. Many people become so fixated on their desired outcome that they overlook the small wins occurring along the way. Surviving a valley and remaining committed to the process is a win in itself. Mindset shifts are also victories. Consistently taking action is a significant win. Building awareness and staying engaged leads to deeper fulfilment and appreciation of growth. Your Mindset Matters Finally, our core beliefs and mindset influence our behaviour, both consciously and unconsciously. Common limiting beliefs include: “I’m doomed to fail,” “I’m not X enough,” “Others will judge me,” or “Because I haven’t taken care of myself, it’s too hard now; there’s no point in trying.” We often seek evidence that supports these beliefs, magnifying confirming evidence while minimising or ignoring anything that contradicts them. This, in turn, shapes our behaviour. If we desire meaningful, sustainable change, we must be willing to examine our mindset and core beliefs. Working on building a growth mindset can be a transformative step. It’s Okay to Try Again Like many, I’ve wanted to throw in the towel on more than one occasion. Reflecting on why something didn’t work, making adjustments based on the points above, and trying again is part of the journey. It’s human, it leads to growth, and it’s brave. You don’t need to wait until the New Year. You can start again at any moment—whether that’s the next minute, hour, or day—on your terms. Change is not easy for any of us. The people you may compare yourself to are also navigating their own bumpy, winding roads. If you are in the arena, giving something a go, you are growing, and that is already a significant win. Be curious and compassionate. Remember, you are human, and stay engaged in the process.

Metabolism refers to all the chemical processes required to maintain life. Broadly, it includes three core functions: Breaking down food into energy used by cells Building and repairing tissues using nutrient building blocks Eliminating waste In a healthy metabolism, the body can switch easily between fuel sources: Glucose (from food) Glycogen (stored carbohydrate) Fat (stored energy) This ability is known as metabolic flexibility . When flexibility is strong, energy is steady. When it declines, the body becomes increasingly dependent on glucose and loses efficient access to stored fuel, even when plenty exists. Metabolic dysfunction occurs when the body loses its ability to efficiently produce, regulate, and use energy. It is a common and overlooked driver of fatigue and other health concerns. The Role of Insulin in Metabolic Health When metabolic health declines, fuel access becomes impaired. Insulin is a hormone released by the pancreas when glucose enters the bloodstream. Its role is to move glucose into cells for energy or storage. When cells stop responding properly to insulin (a state called insulin resistance ) several things happen: The body produces more insulin Glucose struggles to enter cells Blood sugar levels rise Fat storage increases Access to stored energy decreases Cells become energy-deprived despite energy abundance This creates a paradox: The problem is not necessarily a lack of energy. It is impaired energy access and regulation. Contributing Factors to Metabolic Dysfunction Metabolic imbalance rarely has a single cause. Common contributors include: Poor sleep Chronic stress Sedentary lifestyle and low lean muscle mass Inflammatory dietary patterns with lack of wholefoods Smoking and alcohol Hormonal transitions or conditions (midlife, PCOS) Long-term stress load Restrictive or chronic yo-yo dieting Thyroid dysfunction Metabolic dysfunction is often the result of cumulative strain of a combination of some of the above. How Metabolic Imbalance Impacts Health Metabolic health affects nearly every system in the body. Poor metabolic health is linked to increased risk of: Heart disease Stroke Metabolic Syndrome (Pre-diabetes) and Type 2 diabetes Liver and kidney conditions Dementia and neurodegenerative disease PCOS and other hormonal imbalances/conditions Gestational diabetes Intensified perimenopause and menopause symptoms Chronic inflammation Immune dysregulation Reduced stress resilience Even cancer... Be Your Own Detective: How to Investigate Metabolic Health Metabolic irregularities can exist for years before diabetes or disease is diagnosed. Early signs are often subtle and easy to miss. Being proactive prevents long term consequences. Common Symptoms of Metabolic Dysfunction Fatigue or big energy crashes (especially after eating) Constant hunger or poor satiety Energy crashes - especially after eating Brain fog Excessive sugar cravings Frequent urination at night Irregular periods or PCOS Skin tags Darkened skin folds (neck, armpits, knuckles) High blood pressure Central abdominal weight gain BUT people can be ‘thin’ and have metabolic issues Strong cravings Fatigue Unstable blood sugar Increased inflammation Increased waist to hip circumference (note: it is possible to have thin frame and still have metabolic imbalance) Blood Tests That Can Indicate Metabolic Imbalance Blood Sugar & Insulin Regulation Fasting glucose Fasting insulin HbA1c HOMA-IR Oral glucose tolerance test (if needed) Cholesterol & Lipids Triglycerides HDL LDL Total cholesterol Liver Health ALT AST GGT ALP Inflammation CRP (C-reactive protein) Thyroid Signalling TSH Free T3 Free T4 Foundations to Improving Metabolic Health Nutrition Principles Lower inflammation. Stabilise blood sugar. Improve insulin sensitivity. The goal is to restore the body’s ability to access and use stable energy efficiently. 1. Build blood-sugar-stable meals Every meal should include: Protein  → stabilises glucose, improves insulin sensitivity, supports lean muscle (a glucose sink), reduces cravings, stabilises energy Fibre  → slows absorption and reduces inflammation Colourful veggies → reduces inflammation and oxidation, provides micronutrient density Healthy fats  → support energy and hormones Whole-food complex carbohydrates  → fuel without glucose overload 3. Lower inflammatory load Reducing ultra-processed foods, added sugars, refined carbs, and alcohol excess, while increasing fibre, omega-3 fats, and colourful veggies and fruits, lean proteins, and whole grains  directly stabilises blood sugar and improves insulin sensitivity. Inflammation isn’t just about food, it’s about stress, sleep, blood sugar swings, and under-fuelling  too. I will talk about lifestyle foundations below but let’s stop to look at underfuelling because it is often missed when it comes to metabolic health - most people think it is only connected with overconsumption of food. Under-fueling can lead to low energy availability, which puts a lot of stress on the body. States of low energy availability , where energy intake is lower than what’s needed for basic metabolic functions plus activity, are associated with maladaptive physiological changes. It can lead to: Impaired immune function Altered hormone signalling Increased inflammatory system activation Suppressed key metabolic pathways Because the immune and metabolic systems are tightly linked, chronic energy deficit can disrupt immune tolerance and promote inflammation, which contributes to metabolic dysregulation.  How to Build a Metabolically Healthy Plate Think function first: ½ plate → Fibre-rich colourful plants (non-starchy vegetables, salad, legumes, greens)→ slows glucose absorption, feeds the microbiome, reduces inflammation, builds nutrient density ¼ plate → Protein (fish, eggs, poultry, meat, tofu, tempeh, legumes, Greek yoghurt)→ stabilises blood sugar, improves insulin sensitivity, supports muscle, stabilise energy ¼ plate → Whole-food carbohydrates (root veg, fruit, whole grains, legumes)→ provides fuel without glucose overload + Healthy fats (olive oil, avocado, nuts, seeds, oily fish)→ hormone support, inflammation control, energy stability Other Evidence-Based Simple & Practical Nutrition Insights and Tools Small habits → big metabolic shifts: Apple cider vinegar before meals 1–2 tsp in water 10–15 minutes before eating may reduce glucose spikes and improve insulin sensitivity (not suitable for reflux/gastritis and also should be consumed with a straw to protect teeth enamel) Eat in this order Fibre → Protein → Carbs. Same meal, different order = better blood sugar control Exercise Snack or Brief Walk after meals - 1-10 min of moderate to vigorous activity (e.g. stairs, squats, star jumps) or 10–30 minutes moderate improves glucose uptake and insulin sensitivity Avoid liquid sugar - avoid juices, sodas, and other sugary beverages. Eat consistently - Regular meal timing supports insulin signalling and metabolic stability as well as may improve sleep patterns (which improaves insulin sensitivity) Lifestyle Foundations That Support Metabolic Health and Restore Energy Sleep. Stress. Movement. Safety. Connection. We often think metabolic health is built in the kitchen. But your metabolism is regulated just as powerfully by your nervous system, hormones, sleep, stress load, movement patterns, and sense of safety . 1. Sleep: The Master Metabolic Regulator Sleep is one of the strongest predictors of metabolic health. Poor sleep: Increases insulin resistance Raises inflammation Disrupts hunger hormones (ghrelin/leptin) Raises cortisol Impairs glucose control Increases cravings Worsens fatigue Disrupts mitochondrial function Sleep deprivation tells the body it is under threat → which shifts metabolism into stress mode , not repair mode. Practical Sleep Strategies: Consistent sleep and wake times (even weekends) Morning daylight exposure No screens 60 minutes before bed Low light in the evening Protein-rich dinner to stabilise night-time glucose Reduce late caffeine Magnesium-rich foods in the evening Cool, dark sleeping environment Nervous system down-regulation before bed 2. Stress: A Metabolic Load, Not Just a Feeling - Cultivate Safety A chronically stressed nervous system signals danger and survival --> creating a more physiological stress. Chronic stress directly drives: Insulin resistance Inflammation Blood sugar instability Fat storage Hormonal disruption Immune dysregulation Mitochondrial dysfunction Cortisol and adrenaline are metabolic hormones. They change how your body uses energy . Your metabolism responds more to perceived stress  than actual threat. Practical Stress Regulation Tools to Cultivate Safety: Breathwork (slow nasal breathing, long exhales) Daily outdoor exposure Nervous system regulation practices Boundaries around work and stimulation Regular meals (blood sugar stability = nervous system safety) Walking breaks Somatic regulation (movement, shaking, stretching) Digital boundaries Reducing cognitive overload 3. Movement: Sensitising Cells to Insulin Exercise significantly improves cell signalling and is a power lever we can pull for metabolic health. Movement: Improves insulin sensitivity Increases glucose uptake into muscle Lowers inflammation Improves mitochondrial density Improves metabolic flexibility Regulates stress hormones Improves sleep quality Slowing down Rituals and routines Muscle is a glucose sink : the more metabolically active muscle you have, the better your blood sugar control. Focusing on building lean muscle is a great way to improve metabolic health. 4. Connection & Social Regulation This is often a missing piece. As mentioned above, the body struggles to heal and be well in survival mode and survival mode is energetically expensive. Positive connection and belonging signal safety  to the nervous system as well as increase other positive emotions and hormones that have a benefit to our metabolic system such as oxytocin. Practical Ways to Cultivate Connection: Time with supportive people Laughter and play Gentle touch and affection Nature exposure Community belonging Supportive relationships Feeling seen and heard Being of service Expressing gratitude Herbal Medicine and Supplement Support Whilst the foundations are the most important, sometimes we can benefit from some supplement tools as well. When selecting supplements it is important to always talk to a qualified and registered naturopath, nutritionist, and herbalist - especially if you have preexisting conditions and/or are taking medication and also to ensure you have access to good quality as well as appropriate dosages. These are some of my top clinical recommendations: Nervous system support Adaptogens to build window of tolerance to stress: Withania Sleep support: Magnesium, glycine, taurine, B6, zinc, chamomile Stress management/anxiety: L-theanine Sugar Cravings fenugreek, licorice (avoid with high blood pressure), cinnamon, gymnema chromium Improve insulin sensitivity Berberine, St. Mary's Thistle, nigella myo-inositol Reduce Inflammation Ginger, turmeric Supporting metabolic health is foundational to long-term vitality. It influences energy, inflammation, hormones, immune function, mood, and resilience. Metabolic dysfunction does not happen overnight — and it does not reverse overnight. But with consistent nutrition and lifestyle foundations, the body is remarkably responsive. If you suspect your metabolic health may need support, I invite you to: Join our first FIRESIDE DISCUSSION via zoom on Saturday 28th March at 12pm nz time. Free to all those subscribd to this newsletter. Zoom link will be emailed in future. Schedule a Vitality Strategy Call to explore whether you'd benefit from more 1:1 personalised support.

“You can be a masterpiece and a work in progress at the same time.” ~ Sophia Bush Many of us carry some history with a ‘diet mentality’ - something I see often in my clinical practice. I often see people trying to dance between caring for their holistic health and avoiding a slide back into control, guilt, or deprivation. This dance is often born from a backlash against diet culture and for good reason. For a long time, we were taught that health equalled leanness, that strict discipline was a virtue, and that food or exercise carried moral weight. Within this framework, self-worth becomes tied to appearance and behaviour: how we look, how much we achieve, how “good” we are being. While these messages still echo through our culture, there’s now a growing movement pushing back; one that embraces intuitive eating, body respect, self-acceptance, and a more compassionate, sustainable approach to wellbeing. This shift is both necessary and powerful. But in this process, I’ve been observing something else -  something that’s leaving many people feeling stuck: health itself has become tangled in the backlash.  In our effort to reject diet culture, we may overcorrect - viewing any proactive effort to support our health as suspect, or as a sign of restriction. Supporting your health with nutrient-dense meals or regular movement doesn’t mean you’re “on a diet.” Choosing protein and vegetables over a scone for lunch isn’t punishment; it’s nourishment. Yet I see many people finding themselves second-guessing these choices, worried about being perceived as obsessive or unkind to themselves. If someone declines a second slice of cake or opts for an early night, they might hear: “Are you on a diet?”  or “Don’t be so good!”  or “Come on, be kind to yourself and give yourself a break.” So how do we navigate this tension - caring for our bodies without slipping into rigidity or guilt? It is  possible to hold both truths at once: to cultivate a deep sense of self-worth and acceptance while also wanting to protect, restore, and strengthen our holistic health. How do we do this? It really comes down to mindset . Restriction Mindset: Control, Fear, and Disconnection Diet culture cultivates a restrictive mindset often which grows from fear;  fear of losing control, gaining weight, or not being “good enough.” It’s a way of relating to health through rules and judgment rather than care and curiosity. It can show up in many forms: Binary thinking: “good” vs. “bad” foods or habits Guilt or shame when we “slip up” Using exercise to punish or ‘earn’ food, rest, or self-worth Avoiding social situations because of food anxiety A sense that health is a test you can fail Physiologically, this mindset can backfire. Chronic stress from guilt or perfectionism raises cortisol, which disrupts digestion, sleep, and immune function. Psychologically, it can disconnect us from our bodies’ signals such as  hunger, fullness, fatigue, pleasure. It can also feed obsessive tendencies and cognitive bias, causing us to overinflate the risks of certain foods or habits. Ultimately, this mindset erodes both physical and mental wellbeing. Nourishment Mindset: Compassion, Curiosity, Presence, and Support A nourishment mindset, on the other hand, is about care over control.  It asks: What would best support me right now? It grows with compassion, curiosity, mindfulness and support. It’s grounded in understanding what holistic health actually means and having a broader set of metrics to gauge it. Instead of focusing narrowly on weight or appearance for example, we might consider energy, mood, sleep, digestion, inflammation, pain, immune function, positive relationships, and sense of purpose through values based action. When we’re aware of these domains, we can make choices that truly nourish our needs. This awareness also brings fluidity: our needs and capacities change, so our behaviour can too. We may be maintaining some domains with regular actions and sometimes we may need to uplift another domain with a more concentrated set of actions.  In the clinic, we assess the domains of holistic health - we look at where strengths are and how these are being maintained and we also look at areas we need to uplift and nurture. We may for example, have a treatment strategy to support gut health and this may require a more concentrated effort on nutrition for a duration of time. As the gut heals and becomes more resilient, an individual may find they can tolerate more foods in moderation.  A personal example: I recently had a chest cold. My immune system was a little overtaxed during recovery. Once I got over the infection, I felt better but was still in a period of convalescence; my body needed to regain the energy it had spent healing. My nutrition, exercise, and rest naturally reflected that. When I went out with my husband and colleagues this past weekend, I enjoyed the social connection but chose not to have the glass of wine I’d usually have, or the dessert. Not because of a rigid rule but because those choices supported my recovery at that moment. This mindset shift takes us from punishment to partnership ; from seeing our bodies as problems to be fixed, to seeing them as living systems that need care, respect, and responsiveness. It embraces continuums of choice and cultivates psychological flexibility, allowing us to adapt as our needs evolve. When you’re coming from a nourishment mindset, you might: Choose meals that help you feel steady, resilient, energised, and well Move in ways that build strength and joy rather than burn calories Rest without guilt, recognising recovery as part of health Allow flexibility in your habits as your needs change See consistency as self-respect, not self-denial Make choices that align with your values and current needs, not just impulses Focus on process over outcomes - as health is a journey NOT a destination Be curious of how you feel after certain behaviours - and use the feedback to learn and support yourself going forward. Perspective The goal isn’t to become perfectly “nourished” all the time. Life will always include moments of stress, overindulgence, or disconnection and that’s okay. What matters most is the tone  of your inner dialogue: Am I approaching this from care or from control? Sometimes, what looks like restriction on the outside (e.g. skipping dessert, adding a salad with your burger, saying no to another drink, or going to bed early) might actually be an act of nourishment. Sometimes nourishment IS having the slice of cake with mates because it brings pleasure, joy and connection. And sometimes, what looks like freedom (e.g.  saying yes to everything) can come from avoidance. Ultimately, context and intention matter far more than the behaviour itself. Also - as our grandmothers often said - everything in moderation. It also means releasing the moral value we attach to our habits. You are not a better or more worthy person because you eat a certain way, exercise consistently, or meditate daily. Your worth is inherent - constant and unchanging - no matter what choices you make. Cultivating self-acceptance isn’t separate from your health journey; it is a necessary part  of it. When we begin from a place of respect and compassion for ourselves, nourishment naturally follows. Reframing  Next time you make a health choice, try asking: Am I moving toward what supports me, or away from what I fear? Is this an act of punishment or of care? What would nourishment look like for me today;  physically, mentally, emotionally? How might this challenge support my growth? Am I doing this to honour my worth or achieve my worth? What are my holistic needs today? When we shift from restriction to nourishment, health stops being a performance and becomes a relationship - one rooted in respect, adaptability, and trust. Because the ultimate goal isn’t to control your body.  It is to honour and care for it. If this resonates with you - i'd love to know:) At WellKind, I help people reconnect with their health through compassion, curiosity, and flexibility so they can restore their vitality and build resilience in a way that moves with life, not against it.

We need to feel safe in order to change and grow Our nervous system is hard-wired to sense and respond to anything that may threaten our survival. It’s a finely tuned system, and when danger is real, it serves us well. But in today’s world, we’re constantly bombarded with signals of threat. Whether it’s global news updates, the endless scroll of social media, or marketing ploys telling us we’re broken and need fixing, our nervous system gets triggered again and again. Even if the danger isn’t immediate, the nervous system often cannot tell the difference. When the body perceives threat, the amygdala switches on and higher brain functions like problem-solving and planning switch off. The result? A background hum of stress that keeps us in survival mode demonstrated as fight, flight, freeze, or fawn behaviours as well as hypervigilance or Neuroception, which is the unconscious scanning for safety or danger.  Survival mode is expensive. It drains emotional, mental, and physical energy, often leaving us depleted and run down, which can have an impact downstream on our health . The types of safety we need Physiological Safety Our nervous system needs cues of safety for growth, repair, digestion, and immune function. Without them, the body prioritises short-term survival over long-term health. Parasympathetic activation (the “rest and digest” state) supports digestion, lowers inflammation, and strengthens immunity. Emotional Safety Trust, belonging, and the feeling of being truly seen and accepted for who we are. Attachment research shows that secure relationships free up energy for exploration, risk taking, creativity, and growth. Emotional safety makes space for vulnerability and connection. Psychological Safety The confidence that we can express ourselves, take risks, and make mistakes without fear of ridicule or punishment. Psychological safety is vital for learning, creativity, and authentic living - it is needed for innovation and effective problem solving. As an educator and practitioner, I understand the significance of creating a safe space and positive relationship for students/clients to learn and grow.  Social Safety Healthy relationships grounded in respect, boundaries, and connection. Studies show that oxytocin (the “bonding hormone” released during social support) buffers stress and helps the nervous system relax.  Self-Safety Cultivating inner trust, self-compassion, and practices that reassure the body and mind that it’s okay to soften and rest. Research shows that self-compassion lowers self-criticism and reduces the stress response, creating inner safety that supports resilience. Safety is not a luxury or a “nice-to-have.” It is a basic human need and a foundation for both physical and mental health and it is required for change and growth. Why it matters When we feel safe, the body reallocates resources in powerful ways: Digestion improves Energy stabilises The immune system strengthens Inflammation decreases Mental health is supported Overall, safety is required for our body to maintain homeostasis - a stable equilibrium that is needed for our health.  Feeling safe also increases our tolerance to stress. Neuroscientist Daniel Siegel describes the window of tolerance , the regulated zone where we can learn, adapt, and make meaningful changes. Without safety, we can easily fall outside that window into fight, flight, or shutdown, which makes it difficult to learn and apply new behaviours that support our wellbeing and growth. Feeling safe and being uncomfortable can coexist Fun fact about me - for my honours thesis I worked in a neuroscience lab at Queen's University with Hans Dringenberg. My research was investigating how acute stress (vs. chronic stress) impacted learning and development. In my research (with animals - rats), we found that small acute doses of stress/amygdala activation actually increased learning potential (measured by something called 'long term potentiation'. In other words, not all stress is bad - in fact - stress is needed for growth and adaptation. Change and growth require us to step outside of our comfort zone, embracing tension and challenge, in order to adapt. Feeling safe does not mean things are easy all the time. It means our nervous system understands that the challenge we’re facing is not an existential threat. Psychologists have long noted this balance - the Yerkes-Dodson curve shows that we perform and grow best under moderate challenge, but only if we feel secure enough to meet it. Safety creates the conditions for us to take risks, try new behaviours, and recover when things don’t go as planned.  Practices to cultivate safety  Cultivating safety is an important part of my work as a practitioner/coach. It involves creating a non-judgemental, safe, compassionate space where clients feel seen, understood and supported.  We can intentionally nurture our own safety through mindful practices such as: Intentional Breathing Breathing with longer exhales and from the diaphragm directly stimulates the vagus nerve, shifting the body into a parasympathetic (rest-and-digest) state. Slow, deep breathing reduces heart rate, lowers cortisol, and improves emotional regulation. Somatic Practices (Yoga, Gentle Stretching) Mindful movement helps release stored tension and signals to the body that it is safe to inhabit space fully. Research shows yoga can lower cortisol and improve interoceptive awareness; our ability to sense and respond to internal cues. Walking in Nature Time in natural environments has been shown to lower stress hormones, reduce blood pressure, and restore mental clarity. Nature provides abundant cues of safety such as greenery, rhythmic sounds, and  fresh air, that calm the nervous system and invite presence. Long, Slow Hugs with a Loved One Sustained, nurturing touch stimulates oxytocin, lowers blood pressure, and reduces stress. Physical closeness with someone we trust sends powerful safety signals to both body and brain. Setting Boundaries Around Media Consumption Constant exposure to alarming or sensationalised information keeps the nervous system on high alert. By limiting this input, you reduce unnecessary threat cues, allowing the body to rest and conserve energy for real-life presence. Our brains have not evolved to take on as much information as we do in a day - the flood of information is overwhelming and keeps our nervous system overstimulated. Mindfulness and Grounding Practices Paying attention to the present moment interrupts cycles of fear and rumination. Studies show mindfulness reduces activity in the amygdala, the brain’s fear centre, and increases resilience to stress. Slowing Down Rushing mimics a threat state: shallow breathing, tense muscles, hypervigilance. Choosing to eat slowly, walk at an unhurried pace, or pause before speaking signals to the body that there is no emergency. Slowness itself becomes a cue of safety. Shaping Your Environment Your surroundings constantly send signals to your nervous system. A cluttered, noisy, or chaotic space can heighten stress, while a calming environment with order, natural light, comforting textures, or soothing sounds can act as a powerful cue of safety. Even small adjustments, like adding plants, soft lighting, or a quiet corner, help your body register: this is a safe place to rest and restore OR this is a safe space to take risks and learn. Compassionate self talk The simple act of noticing when you are stressed and gently reminding yourself that whilst things are hard and stressful in the moment - they are not necessarily dangerous. Saying this in your mind engages a different part of your brain, which can help tone down the limbic system noise and help your nervous system avoid going into survival mode. Simply noticing and naming the feelings and sensations you are having as well as acknowledging that - you are safe - can help.  Seeking professional help Sometimes safety practices like breathing, mindfulness, or setting boundaries are enough to bring the nervous system back into balance but sometimes they are not - especially if these responses have been developed from trauma. In these cases, support from a qualified, registered professional can be essential. Trauma research (van der Kolk, 2014) shows that healing often requires safe, guided experiences to help the nervous system learn new patterns. A clinical psychologist or other licensed mental health professional can provide evidence-based approaches such as trauma-focused CBT, EMDR, or somatic therapies, that gently restore a sense of safety and control. Seeking professional can be a brave step toward safety and change. The Bigger Picture Cultivating safety doesn’t mean ignoring the challenges of the world or avoiding all stress. It means creating enough stability inside and around us to meet those challenges and stressors with presence, resilience, and care. It means honouring our own needs to protect and support our health so that we can show up for what matters and be of service to others.  Safety protects more than just our sense of calm, it protects our health and vitality. And perhaps most importantly, it creates the very conditions we need to grow and change.

“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