Category: Uncategorized

By Jennifer Krieger, ND

As a naturopathic doctor, one of the most inspiring things I like to talk to my patients about is mitochondrial health. Mitochondria are tiny powerhouses inside our cells that help produce energy. They play a crucial role in keeping us feeling energized, strong, and ready to take on the day. When our mitochondria are healthy, we feel vibrant, but when they’re not working well, we can feel tired, sluggish, or even unwell. Luckily, there are natural supplements that can help support our mitochondria and boost our energy levels. Here are my top 3 supplements that can make a difference.

1. Coenzyme Q10 (CoQ10)

Coenzyme Q10, or CoQ10, is one of the best-known supplements for mitochondrial energy. This antioxidant is found in every cell in our body, but it’s especially important for energy production in the mitochondria. CoQ10 helps convert the food we eat into usable energy. As we get older, our levels of CoQ10 can drop, which might make us feel more tired. By taking CoQ10 as a supplement, you can help your mitochondria produce more energy, support heart health, and even improve skin health. It’s like giving your mitochondria the fuel they need to do their job better.

2. Alpha-Lipoic Acid (ALA)

Alpha-lipoic acid (ALA) is another powerful antioxidant that supports mitochondrial health. ALA helps protect the mitochondria from damage caused by harmful free radicals. It also plays a key role in the process of turning food into energy. ALA is unique because it can work both in water and fat inside the body, helping protect your cells in a variety of ways. Studies show that ALA can help improve energy levels and might even reduce feelings of fatigue. It’s especially useful for people who are feeling run-down or stressed, as it helps the body recover faster.

3. L-Carnitine

L-carnitine is a supplement that helps your mitochondria use fat as a source of energy. It works by carrying fatty acids into the mitochondria, where they can be burned for fuel. This process is especially important for people who want to feel more energized during exercise or physical activity. L-carnitine can also help improve overall energy levels by supporting healthy metabolism. If you’re feeling tired or sluggish, taking L-carnitine might give you the boost you need to feel more energetic and focused throughout the day.

Why Mitochondria Are Important for Energy

Mitochondria are often called the “powerhouses” of our cells because they are responsible for making ATP (adenosine triphosphate), which is the energy that fuels almost every function in our bodies. Without ATP, our cells wouldn’t have the energy to perform basic tasks like repairing tissue, growing new cells, or even keeping our organs working. Healthy mitochondria mean that we can produce enough ATP to feel energetic and perform at our best.

Supporting your mitochondria with the right nutrients is one of the best ways to feel more energetic, vibrant, and healthy. CoQ10, Alpha-Lipoic Acid, and L-Carnitine are three supplements that can help support mitochondrial function and give your body the energy it needs. 

As always, before starting any new supplement, it’s a good idea to speak with a healthcare professional to make sure it’s right for you.

Taking care of your mitochondria means taking care of your energy—and who doesn’t want more of that?

By Breanna Slattery, ND

Lately, there’s been a trend on social media where people are using castor oil on their belly buttons. You might have seen posts claiming it can help with everything from digestive issues to skin problems. But is there any truth to this? As a naturopathic physician, I want to explore this trendy practice and dive into the science behind it.

The Social Media Trend: Castor Oil in the Belly Button

The idea of using castor oil on the belly button isn’t new. It comes from traditional medicine, where the belly button is seen as a special area that connects to vital organs in the body. Some believe that applying castor oil here can help with digestion, reduce pain, and even balance hormones. This belief is popular in holistic practices like Ayurveda, which focus on using natural remedies to heal the body.

However, while it sounds interesting, there’s very little scientific evidence to support the idea that applying castor oil to the belly button works in these ways. Still, castor oil itself does have known health benefits, so let’s take a closer look at what the science says.

The Science Behind Castor Oil

Castor oil is packed with ricinoleic acid, a fatty acid that has anti-inflammatory, antimicrobial, and moisturizing properties. When applied to the skin, castor oil can promote healing and reduce irritation. But does it work when applied specifically to the belly button? While we don’t have strong scientific evidence to show that it helps with digestion or hormones through the belly button, castor oil does have proven benefits for the body in other ways.

Castor Oil’s Health Benefits

1. Helps with Digestion
   One of the most well-known uses of castor oil is as a natural laxative. Castor oil stimulates the muscles in the intestines, helping to relieve constipation. A study published in BMC Complementary Medicine and Therapies found that castor oil can promote bowel movements and relieve constipation effectively (Sofi et al., 2012). Oral consumption of castor oil can cause sever diarrhea, so do not take without your doctors direction; we do not recommend oral dosing!
2. Promotes Healthy Skin
   Castor oil is known for its ability to hydrate the skin and promote healing. The ricinoleic acid in castor oil has anti-inflammatory properties, making it useful for treating conditions like acne, eczema, and dry skin. In fact, a study in the Journal of Ethnopharmacology showed that castor oil helped improve skin hydration and wound healing when applied topically (Chauhan et al., 2013).
3. Supports Hair Growth
   Many people use castor oil to help with hair loss or thinning hair. The fatty acids in castor oil nourish the scalp and may encourage hair growth. A study in The Journal of Clinical and Aesthetic Dermatology found that castor oil could stimulate hair follicles and increase hair growth when applied topically (Ali et al., 2017).

Possible Risks of Castor Oil

While castor oil has many benefits, it’s important to use it carefully. If you apply too much, it can cause stomach cramps or diarrhea, especially if you use it as a laxative. Some people may also experience an allergic reaction, like redness or itching, so always do a patch test before using it on a larger area of your skin. Also, it’s important to never ingest large amounts of castor oil, as it can be toxic in excess.

Conclusion

The trend of using castor oil in the belly button may be fun to try, but there isn’t enough scientific evidence to prove that it helps with digestion or other health benefits. That said, castor oil does have well-documented health benefits for digestion, skin, and hair. Whether you use it topically or as a laxative (in small amounts), castor oil can be a helpful natural remedy when used safely.

References:

• Sofi, F., et al. (2012). Efficacy of castor oil in the treatment of constipation. BMC Complementary Medicine and Therapies.
• Chauhan, N., et al. (2013). Wound healing activity of castor oil. Journal of Ethnopharmacology.
• Ali, M. A., et al. (2017). The effects of castor oil on hair growth. The Journal of Clinical and Aesthetic Dermatology.

In many ways, perimenopause is similar to the years leading to puberty. Hormone levels can be chaotic and you need your adrenal glands, thyroid, and ovaries working at their best to feel your best. Estrogen, progesterone, FSH (follicle stimulating hormone), LH (luteinizing hormone), and other hormones start to shift and you may begin to notice some of the following symptoms:

• Changes in menstrual flow
• Hot flashes and night sweats
• Weight gain, particularly around the middle
• Hazy focus and memory or difficulty concentrating
• Shifts in mood- irritability, anxiety and depression
• Decreased libido
• Vaginal dryness or discomfort during sex
• Sleep disturbances or insomnia
• Fatigue or low energy
• Throbbing migraines
• Joint pain, frozen shoulder
• Breast tenderness

Adjusting your nutrition, combined with a personalized plan created with your practitioner, can help support hormonal balance, reduce inflammation, and promote overall well being during this time. Below is a list of foods, and how they support your changing hormones during perimenopause.

Phytoestrogen-rich foods: May help balance estrogen fluctuations.

• Flaxseeds (ground)
• Soy foods (tofu, tempeh, edamame; choose organic/non-GMO)
• Sesame seeds
• Lentils and chickpeas

Omega-3 Fatty Acids: Help reduce inflammation, support brain and heart health.

• Fatty fish (salmon, sardines, mackerel)
• Chia seeds
• Walnuts
• Hemp seeds

Cruciferous Vegetables: Support liver detoxification of hormones.

• Broccoli
• Cauliflower
• Brussels sprouts
• Kale

Colorful Fruits and Vegetables: High in antioxidants, vitamins, and minerals.

• Berries
• Leafy greens
• Sweet potatoes
• Bell peppers

High-fiber Foods: Help regulate blood sugar and support gut health. Aim for 25g/day

• Whole grains (quinoa, oats, brown rice)
• Beans and lentils
• Vegetables

Quality Protein: Supports muscle mass, metabolism, and hormone production.

• Eggs
• Poultry
• Grass-fed meats
• Legumes

Probiotic-rich Foods: Support gut and immune health.

• Yogurt or kefir (unsweetened)
• Sauerkraut
• Kimchi
• Miso

Magnesium-rich Foods: May help with sleep, mood, and muscle cramps.

• Pumpkin seeds
• Spinach
• Almonds
• Avocado

Hydration: Essential for all cellular function and helps with hot flashes.

Perimenopause Symptoms & Dietary Recommendations Sources

1. Mayo Clinic: Perimenopause — Symptoms & Causes
   https://www.mayoclinic.org/diseases-conditions/perimenopause/symptoms-causes/syc-20354666
2. Johns Hopkins Medicine: Perimenopause
   https://www.hopkinsmedicine.org/health/conditions-and-diseases/perimenopause
3. Institute for Functional Medicine. (2023, October 9). Perimenopause: Lifestyle approaches for maintaining optimal health and wellness. https://www.ifm.org/articles/perimenopause-lifestyle-approaches-for-maintaining-optimal-health-and-wellness
4. Gottfried, S. (2013). The Hormone Cure: Reclaim balance, sleep, sex drive and vitality naturally with the Gottfried protocol. Scribner.
5. Haver, M. C. (2024). The New Menopause. Rodale Books.

If you’ve been active throughout your life, menopause is a time to recalibrate rather than overhaul your approach. You may notice your body responds differently to workouts that once felt easy. The research from some of our favorite menopause experts emphasizes that resistance training should become the cornerstone of your program: focus on heavier weights with fewer reps to stimulate muscle and bone, and sprinkle in high-intensity interval training (HIIT) to maintain cardiovascular fitness and metabolic health. Don’t neglect recovery; mobility, stretching, and adequate rest are crucial for seeing results and supporting hormonal balance. Below you will find what it might look like  to implement each style of training.

1. Prioritize Resistance Training

Muscle mass and strength decline during menopause due to dropping estrogen, which increases risk for osteoporosis and metabolic disorders. 

• How:
  • 2–4 sessions per week
  • Focus on heavy, compound movements (for example: squats, deadlifts, push-ups, rows)
  • Aim for lower reps (4-8) and higher weight for muscle and bone stimulus

2. Include High-Intensity Interval Training (HIIT)

HIIT improves cardiovascular health, insulin sensitivity, and helps maintain lean mass. Better blood vessel control helps reduce hot flashes.

• How:
  • 1–2 HIIT sessions per week
  • Examples: 30 seconds all-out effort (80-90% HR max), 60–90 seconds recovery (HR back to 50% or less of max), repeated 5 times
  • Can also warm up or finish a workout with this style of training

3. Maintain Moderate Cardio, But Don’t Overdo It

While endurance training is heart-healthy, excessive cardio can be stressful on already hormonally sensitive systems.

• How:
  • 1–2 sessions per week
  • 20–40 minutes at moderate intensity– swimming, dancing, a brisk walk, hike or walk with a weighted vest

4. Incorporate Mobility, Balance, and Recovery Practices

Estrogen loss affects connective tissue and increases injury risk.

• How:
  • Regular yoga, Pilates, dynamic stretching, and balance exercises
  • Daily short sessions (5–10 minutes) or longer classes weekly

Helpful Resources:

ZOE Science & Nutrition. (2024, July 3). Fitness routines for menopause with Dr. Stacy Sims – exercise for every stage [Audio podcast episode]. In ZOE Science & Nutrition Podcast. https://youtu.be/DU4V5OpLp3s?feature=shared

Sims, S. (2022). Next Level: Your Guide to Kicking Ass, Feeling Great, and Crushing Goals Through Menopause and Beyond. Rodale Books.

Hailey Happens Fitness

The thyroid gland is a small, butterfly-shaped gland in your neck. It makes hormones that control your metabolism, energy, mood and overall well being. Think of it as the “power switch” for all of the cells in your body.

Here’s a brief summary of how the thyroid works.

The hypothalamus, a region of the brain responsible for maintaining hormonal balance in the body, is able to sense when the thyroid hormones, T4 (thyroxine) and T3 (triiodothyronine), levels are low. When it senses this change, it then sends a signal using TRH (thyrotropin-releasing hormone) to the pituitary gland saying, “tell the thyroid to get busy!”

The pituitary gland then releases TSH (thyroid-stimulating hormone) to signal the thyroid. TSH travels through the blood to the thyroid gland, telling it to make and release the two main hormones T4 and T3.

T4 is the main hormone produced and is mostly inactive. T3 is the active form that your body uses. Most T4 is converted into T3 in the tissues of the body to turn on the power of the cell. Levels of T3 then make their way back to the hypothalamus and the loop continues.

In order to convert T4 into T3, many micronutrients are involved.

Iodine is an essential building block for creating T3 and T4. You can get Iodine from foods like seaweed, fish, and egg yolks.

Selenium, the richest food source being Brazil nuts, is needed to convert T4 into T3.

Zinc helps make and activate the thyroid hormones. Zinc is found in oysters, beef and poultry, as well as legumes, nuts and seeds.

Iron, also found in animal sources like beef, organ meats and chicken, or dark leafy greens and nuts, is important for thyroid hormone production.

Vitamin D, B vitamins, and Vitamin A all support thyroid function and hormone activation. A wonderful way to increase levels of vitamin D is time in the sun (don’t get burned!) . B vitamins can be found in many different food sources including meat and fish, nuts and seeds, and some vegetables. Yellow and orange vegetables are a great source of vitamin A.

This system is highly sensitive to stress, toxins, infections and nutrient deficiencies, which disrupt hormone production and lead to symptoms. Ask your doctor abou how your symptoms are related to your thyroid function!

“The thyroid is like the gas pedal for your metabolism, controlling how fast or slow everything in your body works. But it’s part of a team effort, relying on signals from the brain and support from key nutrients to work properly.”

— The Adrenal Thyroid Revolution, Ch. 5: The Thyroid Connection

When it comes to our health, sometimes we feel alone in our symptoms. We feel tired, bloated, frustrated, and blame ourselves for a lack of motivation. “Why can’t I just do what I know I need to be doing?”, we ask ourselves… and the shame keeps building. As a health coach, I am here to help you release the shame around those frustrations and let you know you are not alone. These are among the top three symptoms I hear from patients, and I am going to give you a small insight as to how, as a coach, we are able to work together to get past those roadblocks.

One of the biggest frustrations I hear from patients during health coaching is that they know what to do, but they just don’t have the motivation or the willpower to keep going with it. “There must be something wrong with me…”, “I know what to do, I just don’t do it…”, “I start strong and give up quickly.” Again, you are not alone. Habit change is hard. No matter how much we want to change those bad habits we have, our brains are wired to make the easiest, most convenient, energy conserving choice. So we start something great, have all the motivation to change our diets, start exercising, and go to bed on time. And then life hits us with all the deadlines, curveballs and inconsistencies of our daily routine and we reach for the easy morning mocha from our favorite coffee shop with a sweet scone, skip lunch, and feel too exhausted to work out after a long day at work. Sound familiar? So what do you do instead?

As a health coach, I am here for accountability, personalized goal setting, and celebration along the way. When we can sit down and break down that beautiful big goal you have for yourself into tiny, doable steps, and set small daily goals, you are more likely to feel successful and gain confidence in your ability. A helpful tool to use here is called Habit Stacking: adding new habits to existing ones. Do you want to drink more water? Try keeping your water bottle in your car and take a drink at every stop light. Or maybe you want to get more activity? Try taking the stairs if you have them and walking further every time you need to get up to use the bathroom. Another small mindset shift could include something I like to call the “5 minute rule”: start any new habit by doing it for just 5 minutes a day to build momentum and take out the time barrier. These are small steps that help you start to build into becoming a person who has a routine of healthy habits.

The next symptom I hear frequently from patients is that they want to lose weight. They feel stuck and discouraged after trying everything with no lasting success. Here are a few tools I use with patients that help refocus and get lasting results.

Although we have been conditioned to focus on a number, there are a plethora of other measurements that motivate and encourage lasting change better than the number on the scale. Non-scale victories include shifting your focus to the new found energy you feel, changes in sleep, mood shifts and strength, to name a few. We can utilize the habit stacking tool from above to create sustainable healthy habits that start to add up to lasting results. Swapping extreme diets for small, maintainable changes, like adding veggies to every meal, or taking a 5 minute walk give you tangible and simple steps to take on a daily basis. Even on the worst of days, can you take a walk around the block at least once or find a vegetable to add to dinner? Pick one meal a day to “upgrade”- add a veggie, swap soda for water, or eat mindfully at a table with calming music. That sounds more doable than making sure you’re prepping every meal, cooking breakfast, lunch, and dinner everyday, doing an hour-long workout, and praying for more hours in the day to complete the rest of your tasks that are already screaming for your attention.

When it comes to weight loss, of course we all know that movement is a huge key to lasting change. We weren’t meant to sit all day, yet most of us have jobs that require us to be at a desk. The best exercise you could do is the kind you enjoy. This may require a little trial and error, but finding an enjoyable activity ensures you will want to stick to it. If you are willing to give yourself a little time to experiment with new forms of movement, I know we can find something you enjoy that gives you life and energy to continue.

The third symptom I will mention that I hear frequently is digestive issues. Not a single person wants to feel gassy, bloated, have debilitating heartburn, or irregular bowel movements and stomach aches. If this is you, I love to start with a food and symptom diary. Track what you eat for 5 to 7 days and how you feel 1-2 hours afterwards. Notice how food affects your mood, energy, and digestion so that we can start to see patterns.

Are you eating mindfully? If you always eat on the go, your body may be having a hard time resting and digesting, which can lead to bloating and discomfort. This is what I mean by mindfully eating: slow down, sit at a table, say a few gratitudes or take four deep breaths before taking your first bite, remove distractions like your phone or computer, and chew a few extra times.

My next two suggestions when it comes to digestion go hand in hand. Add a few gut healthy additions. Things like fiber rich vegetables, probiotics (sauerkraut, kimchi, yogurt or kefir), animal or plant proteins, and healthy fats like avocado, nuts, or olive oil can feed all of those healthy gut bugs that create healthy digestion. When adding more fiber, we also need to ensure we are drinking enough water around our meals. If you’re wondering what that looks like, the goal is half of your body weight in ounces throughout the day to assist in the digestive process.

Now let’s add in a little accountability and celebration, because each new habit can come with barriers and you might need a little encouragement. We can’t expect ourselves to have it perfect from the start. That’s why having an accountability partner can make it so much easier to start a walking routine, and changing your nutrition habits with your partner can be more encouraging than trying to do it alone. Recognizing the small wins and rewarding yourself for those successes is a huge confidence boost that helps us continue on the journey to success.

Health coaches don’t just give advice—they partner with you to find what actually works for your unique life. We make small changes feel doable, keep you accountable, and help you celebrate progress, every step of the way. I can’t wait to help you on your journey using these tools and others!

Do you suffer from the 2pm energy crash? If you are reaching for a coffee, a cookie or craving a quick power nap this cocktail is designed for you!

Natural Ways to Support Your Adrenals:

5) Try this energy boosting cocktail! This cocktail is designed to support your adrenal health.

Orange Juice– High in vitamin C will nurture your adrenal glands.

Coconut Milk– High in fat to help to stabilize the adrenal glands and stabilize stress response in the body.

Pink Salt– Your body can excrete more sodium when your adrenals are taxed, they are less efficient at modulating sodium, potassium, and magnesium which are crucial for daily functioning.

MCT Oil– Medium Chain Triglycerides, a form of saturated fatty acid that has numerous health benefits which include: boosted cognitive function and support with weight management.

Vitamin C– This powerful antioxidant vitamin is directly involved in the production of cortisol in your adrenals.

Collagen– Healing to the gut, and supportive to the bones, tissues, skin and nails.

Ingredients:

2 oz orange juice

2 oz coconut milk (from can, full fat)

1/2 tsp vanilla extract

1/2 tsp Pink Salt

2 tbsp collagen

1 tsp vitamin C

1 tbsp MCT oil

Stir, shake over ice or blend and enjoy! We suggest doing this around that afternoon crash time between 2-3pm.

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