Resources

The Melatonin Question Last week, we explored why darkness is as essential to health as sunlight. As light exposure produces Vitamin D, darkness produces melatonin — both act as vital hormones, antioxidants, anti-inflammatories, immune modulators, and mitochondrial...

Falling Back to Standard Time: Adjusting to Darkness and Maximizing Light So you've had a few days to adjust to that extra hour of sleep. The Bears and Wolves* among us get our annual moment to enjoy the orange glow they call sunrise, yet we all are grieving the loss...

The Easiest Fall Recipe That Supports Gut Health There’s something about the smell of squash roasting in the oven that screams the arrival of fall. The whole house fills with that earthy, comforting aroma. Last week, we talked about eating intuitively with the seasons...

Why You Can’t Stop Thinking About…Squash! Every autumn, I see yellow leaves, feel the crisp air, and—boom—I start fantasizing about squash! In soups, roasted, pureed, or tossed in salads. Even in pie, coffee drinks, and smoothies. Does this happen to you, too? That...

Fortifying for Fall: How to Keep Your Energy and Immunity Strong As we transition into shorter days, your body needs extra support to maintain energy, sleep quality, and immune resilience. Last week we talked about evening light strategies to protect melatonin...

Why You’re So Tired Lately (Hint: It’s Not Just You) As daylight dims, your body shifts gears—melatonin rises earlier, energy dips sooner. Learn how a few simple light tweaks can help you sync with the season (and sleep better too). Fall’s Circadian Shift: All of us...

Last week, we explored Dr. Chris Palmer's revolutionary idea that mental disorders might actually be metabolic disorders of the brain. This week, let’s look at what that means for daily life and health. The Modern Metabolic Storm As Dr. Palmer explains, today’s common...

Meet Your Mitochondria: Brain Metabolism Made Simple A couple of months ago, I listened to a Huberman Lab interview with psychiatrist Dr. Chris Palmer that completely reframed how I think about mental health. The episode—Transform Your Mental Health With Diet &...

Light, Food, and Timing: Your Fall Energy Toolkit Last week we talked about the jarring transition from summer’s easy rhythms to fall’s packed schedules. This week, let’s dive into why simple changes to light exposure and meal timing can make such a profound...

From Summer Ease to Fall Frenzy   In July, I wrote about “Why Summer is the Best Time to Support Your Fall Self” (link below), highlighting why most people feel better in summer: Warm weather = increased circulation and activity Lighter schedules and vacation...

Welcome to Our Next Book Club Pick Our motto remains: "Low expectations and maximum flexibility in how you consume information."   Our next book is: Good Energy: The Surprising Connection Between Metabolism and Limitless Health by Dr. Casey Means   Dr. Means...

A Big Thank You Our very first Procrastinator’s Book Club gathering last night was such a joy! Thank you to everyone who joined in. If you couldn’t make it, don’t worry — I’ve compiled my favorite highlights below so you can still benefit from the wisdom of Sleep,...

On Presence: Lessons of a Road Trip The other day, I was on a 10-hour road trip with my son on our way to his freshman year of college. He intends to major in philosophy, so I brought a book I recently rediscovered on my shelf to share while I had a captive audience....

We've all had those moments where the world feels like it's crashing down on our heads. You need to make a presentation in 3 hours, but you're staring at slide 40 of 47, you missed a deadline, or you show up for class having completely forgotten today is the test (cue...

To Tape or Not to Tape? When Humans Need Help Remembering How to Breathe We breathe all day, every day, and yet… Many of us are doing it all wrong. Even when we sleep.   Why Our Breathing Needs a Reboot According to Dr. Michael Breus in his book Sleep, Drink,...

The Power of the Pause: Why Micro-Moments Matter More Than You Think When I meet someone new and the conversation turns to my work as a naturopathic doctor, I’m often asked to share the most healing pieces of health advice I know. That answer has changed over the...

There’s something almost magnetic about water in summer. Whether it’s the pull of a mountain lake, the rhythmic sound of waves, or just the steam rising from your evening bath, water calls to us in a way that feels both primal and deeply restorative. My 19-year-old...

From the Pine Grove: A Mid-Summer Invitation We’re in that sweet post–July 4th stretch where everything feels possible and nothing feels urgent. And trust me—suggesting we think ahead to fall feels like a betrayal of summer’s ease. But here's the thing... Most of us...

Spoiler: Most of Us Are Dehydrated Let’s be honest—most of us are walking around like human raisins. It’s estimated that up to 75% of Americans are chronically dehydrated. While it’s hard to pin down an exact number, it feels true, doesn’t it? Look around—do most...

The Memory of Water During the long, dry winters of Central Oregon, when I feel stuck inside and confined by the cold, I often find myself daydreaming about water—floating on my back in the salty Atlantic, the ocean gently holding me beneath a big summer sky. That...