Insomnia is one of the most common—and misunderstood—symptoms in menopause. Learn why it happens, how we diagnose it, and what really works to support sleep beyond the basics.
Read More
Confused by all the prenatal vitamin options on your social media feed or pharmacy shelf? You’re not alone. In this blog, Dr. Fiona Callender, ND, breaks down how to choose a prenatal vitamin that truly supports you and your growing baby—without the overwhelm. Learn which nutrients matter most (like folic acid, iron, and vitamin D), when to consider additional supplements, and why the right prenatal isn’t always the most expensive one. Whether you're planning to conceive or already pregnant, this guide will help you make confident, evidence-informed choices.
Read More
Bone loss can begin before menopause and accelerate for years afterward—putting women at higher risk of fractures, mobility loss, and long-term health concerns. This blog breaks down why this happens, who should be screened, and what you can do now to protect your bones for the future.
Read More
Hair thinning or unexpected shedding during perimenopause and menopause is more common than most people realize. Learn what causes it, the difference between telogen effluvium and female pattern hair loss, and why hormonal shifts play a major role. Plus, discover the most effective treatment options—and how to create a comprehensive plan for long-term hair health.
Read More
Learn what Genitourinary Syndrome of Menopause (GSM) is, how it’s diagnosed, and which treatments actually work to relieve symptoms like dryness and pain.
Read More
Do you leak urine when you sneeze, laugh, or jump? You're not alone — and it's not something you have to just live with. In this blog, Dr. Fiona Callender, ND, explores the common but under-discussed issue of urinary incontinence, including stress incontinence, urgency incontinence, and mixed incontinence. Learn what causes leaks, why pelvic floor coordination matters more than just strength, and why Kegels aren't the only solution. Discover how pelvic floor therapy, lifestyle factors, and a personalized approach can help you regain control and confidence. Whether you're postpartum, perimenopausal, or dealing with bladder leaks for the first time, this post breaks down what’s happening in your body and what you can do about it.
Read More
Vitamin B12 plays a key role in energy production, mood regulation, and nervous system function. In this article, we explore the signs and causes of B12 deficiency, the best dietary sources, and how to restore optimal levels through food, supplements, or injections. Whether you're feeling fatigued or just want to support long-term wellness, understanding B12 is a smart step toward better health.
Read More
This post shares why I pursued certification with The Menopause Society, what it means to be an MSCP, and how this training has shaped the way I support women through perimenopause, menopause, and beyond. From lifestyle and supplements to prescribing HRT, I’m passionate about helping patients choose themselves—through evidence, education, and care that feels good.
Read More
As cannabis use becomes more mainstream for both medical and recreational purposes, it's important to explore its long-term impact on brain health. New research, including a longitudinal study, suggests that heavy, prolonged cannabis use may impair memory, attention, and overall cognitive function while occasional use shows fewer lasting effects. This article explores these findings, and what they mean for those who use cannabis regularly or are considering it for long-term use.
Read More
We’ve all heard that 10,000 steps a day is the key to better health, but where did that number come from? Recent research suggests there’s more nuance to the story. While regular movement is vital, the ideal step count may vary depending on age and lifestyle. In this post, we explore what science actually says about step counts and longevity, and share realistic ways to integrate more movement into your daily life. Small steps can lead to big changes.
Read More
While your DNA sequence is fixed, the science of epigenetics reveals that your environment, diet, and even stress levels can shape how your genes are expressed. Learn how your lifestyle can turn genes on or off, and what you can do to support your genetic health from the inside out.
Read More
Asthma is more than just a lung condition, it’s rooted in chronic inflammation. This blog post explores how inflammation drives asthma symptoms and how dietary choices, particularly the Mediterranean diet, can help reduce flare-ups and support long-term respiratory health. Learn how integrative care can offer clarity and support on your asthma journey.
Read More
Confused about whether you should be exercising while trying to conceive? You’re not alone. In this post, Dr. Fiona Callender, Naturopathic Doctor with a focus in perinatal care, unpacks the latest research and clears up common myths about exercise and fertility. Learn how movement can support hormonal balance, what energy balance means for your cycle, and why exercise—done right—can actually boost your chances of getting pregnant, whether naturally or with IVF. Plus, find out what kind of exercise is best for PCOS and how to avoid common mistakes that may interfere with conception.
Read More
Vitamin C is everywhere in skincare—but not all formulas are created equal. In this guide, we break down what vitamin C actually does for your skin, how it compares to retinoids, and what to look for when choosing a serum. From different forms like L-ascorbic acid to tips on application and ingredient pairings, learn how to pick the best product for your skin type, lifestyle, and budget. Whether you're dealing with pigmentation, aging, or just want a healthy glow, this blog will help you choose with confidence.
Read More
Choosing the right sunscreen can be overwhelming with so many options available. This guide breaks down how sunscreens work, the difference between physical and chemical filters, and what to consider when selecting a product that suits your skin type, lifestyle, and health needs. Whether you’re pregnant, have sensitive skin, or want to avoid certain ingredients, we’ll help you make an informed choice for optimal sun protection and healthy aging.
Read More
