Dr. Nicole Lewis

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Research shows that 2 out of 3 people will give up on their New Year’s resolutions by January 31st.

Don’t let that be you!

2023 is the time to take your health in hand.

Check out the new store under “Lab Testing” and be sure to circle back to the “Resources” tab for downloads and protocols!

Happy healing my friends! 💛

Happy New Year!

May you trust in your body and your ability to heal. 💛
May you find gratitude and strength during challenging moments. 💛
May you surround yourself with those who support your health and growth. 💛

This can be an incredibly challenging time of year. Many people are struggling with depression.

𝘋𝘦𝘱𝘳𝘦𝘴𝘴𝘪𝘰𝘯 𝘪𝘴 𝘯𝘰𝘵 𝘯𝘦𝘤𝘦𝘴𝘴𝘢𝘳𝘪𝘭𝘺 𝘤𝘢𝘶𝘴𝘦𝘥 𝘣𝘺 𝘢𝘯 𝘢𝘱𝘱𝘢𝘳𝘦𝘯𝘵 𝘵𝘳𝘪𝘨𝘨𝘦𝘳 (𝘪𝘵 𝘤𝘢𝘯 𝘰𝘤𝘤𝘶𝘳 𝘸𝘩𝘦𝘯 𝘭𝘪𝘧𝘦 𝘪𝘴 𝘨𝘰𝘪𝘯𝘨 𝘸𝘦𝘭𝘭), 𝘣𝘶𝘵 𝘰𝘧𝘵𝘦𝘯 𝘵𝘩𝘦𝘳𝘦 𝘤𝘢𝘯 𝘣𝘦 𝘣𝘪𝘰𝘭𝘰𝘨𝘪𝘤𝘢𝘭 𝘧𝘢𝘤𝘵𝘰𝘳𝘴 (𝘨𝘦𝘯𝘦𝘵𝘪𝘤𝘴, 𝘯𝘦𝘶𝘳𝘰𝘵𝘳𝘢𝘯𝘴𝘮𝘪𝘵𝘵𝘦𝘳𝘴, 𝘩𝘰𝘳𝘮𝘰𝘯𝘦𝘴, 𝘯𝘶𝘵𝘳𝘪𝘵𝘪𝘰𝘯𝘢𝘭 𝘥𝘦𝘧𝘪𝘤𝘪𝘦𝘯𝘤𝘪𝘦𝘴, 𝘧𝘰𝘳 𝘦𝘹𝘢𝘮𝘱𝘭𝘦), 𝘢𝘴 𝘸𝘦𝘭𝘭 𝘢𝘴 𝘱𝘴𝘺𝘤𝘩𝘰𝘭𝘰𝘨𝘪𝘤𝘢𝘭 𝘢𝘯𝘥 𝘴𝘰𝘤𝘪𝘢𝘭 𝘤𝘰𝘯𝘵𝘳𝘪𝘣𝘶𝘵𝘰𝘳𝘴 (𝘣𝘳𝘦𝘢𝘬-𝘶𝘱𝘴, 𝘥𝘦𝘢𝘵𝘩𝘴/𝘭𝘰𝘴𝘴𝘦𝘴, 𝘵𝘳𝘢𝘶𝘮𝘢, 𝘦𝘵𝘤). 

If you need more community, come join us at Our first Coffee + Chill of 2023 will be Tuesday 1/3.

For more mental health resources, check out the Wholeness Academy.
{link in bio}

Day 2

Morning yoga was all about the inner seams of the legs. The right side is related to ‘vulnerability’ and the left side to ‘fear of intimacy’.

My big takeaways from the morning:
Vulnerability is the commitment to be seen, heard, and known.
Your belief system is the root cause of chronic stress.
Fear and shame anchor stress in the body.

It was an interesting practice and at the end we were asked to introduce ourselves to our neighbor as the word that came up for us and mine was ‘discomfort’.

Hi, my name is Discomfort.
Nice to meet you.

At first this sat with me in a negative way. But later I was helped to reframe the thinking of discomfort. Discomfort happens right before you grow.
And that’s just what I’m doing.
Growing.
🌱

Day 1 in Costa Rica

We started the day with morning yoga.
I am NOT a yoga person.
But I’m here and I’m all in.
This first day was all about the Feet.
We talked about Change.
And being perfect vs being nice.

One of my biggest Aha moments was “self-harm vs self-care”. What came up for me was with exercise.
I typically always push and push, harder and harder.
You know it’s good when it hurts.
I had a reflective moment reassessing how I exercise and if I’m engaging in self-harm, or self-care.

Then we went surfing.
It was my first time and so humbling.
Another theme from the morning was
“You have to give something to get something.”
Out there on the board I had to give up control in order to be able to ride the way.
Releasing control.

My enneagram number is 1.
The perfectionist.
Wanting to be right and always striving higher to improve everything.
As an unhealthy ONE I am holding strong onto controlling my environment and being critical of those around me.

I am setting my intentions for moving forward:
- to play
- to rest
- to embrace change
- to let go of control

Day one and I already feel so much shifting.

“We know, from the Berkeley Girls with ADHD Longitudinal Study (BGALS), that girls with ADHD — as they progress into adolescence and adulthood — are truly at high risk for unplanned pregnancies, the experience of intimate partner violence, and engagement in self-harm (both ‘cutting’ and attempted suicide),” said Hinshaw, author of Straight Talk About Girls with ADHD. “By limiting a woman’s right to choose, the Supreme Court decision is likely to have chilling effects on the health and mental health of women with ADHD, not just immediately but over the long term.”
-

Have you heard of ?

I’ve had my eye on the Ivy for a while and now (after this email) I can’t WAIT to make my next purchase.

You know I’m about those wearables!!

And after wearing the oura ring for a few years I’ve always wished all my tracking info was in one spot.

Well, Bellabeat did it!

Ivy is the only health tracker designed and engineered for women, which correlates menstrual cycle data, lifestyle habits, and biometric readings.

🙌🏽👑🙌🏽

Happy Mother’s Day to the one I made a mommy and a thank you to the one who made me a mom. 💛
Happy Mother’s Day to all the mommies/moms/ma/mothers and people who identify as “mom”.
💛
You’ve got the hardest job in the world and you’re doin great!
💛
I hope that you are able to feel loved today no matter how you choose to spend your time.
💛
Big loves, hugs, squishes to all the people who struggle on Mother’s Day for all the various reasons.
💛
You are not forgotten.
💛

So I’m listening to the podcast driving into work this morning and is talking about shame.
Shame in relation to money and debt.
Girl was dropping that 🔥
It’s a great episode and I recommend everyone go take a listen. They talk about other things too including the racial wealth gap, and what really blew my mind was discrimination in the appraisal process..

So I’m like YES!
Shame shields success!
And she goes on to say “The antidote to shame is VOICE.”

🤯🤯🤯

I’m thinking to myself, this is SO important when it comes to money but also when it comes to health.

How many people out there aren’t taking the steps to become healthy because of shame?

How many people feel shame because they tried something and it didn’t work?

How many people feel shame which prevents them from showing up?
Showing up to the gym.
Showing up to their appointments.
Showing up for themselves.

Voice is the antidote of shame.

Use your voice.
Talk about it.
Bring it into the light and shame can go away.

💛

In honor of the Anxiety 101 download is 90% off!
If you, or someone you love is struggling with anxiety this resource is GOLD! You’ll learn all about underlying causes of anxiety and a sample treatment plan including all my resources!

https://drnicolelewis.com/store/product/p_2507298

Depression 101 is coming up next!

Another edition of Healthy Foundations comin atcha with Blood Sugar 101!

Have you heard of Type 3 Diabetes?
“We conclude that the term “type 3 diabetes” accurately reflects the fact that AD represents a form of diabetes that selectively involves the brain and has molecular and biochemical features that overlap with both type 1 diabetes mellitus and T2DM.” [PMC2769828]

Snag the download for my Controlling Blood Sugar sample treatment plan.

https://drnicolelewis.com/store/product/p_2894423

CGM Update #2!

I crushed it the other day!
I was able to get almost all 10s for my meals!
My daily average improved from 84 up to 95!

What did I do?
Basically I ate more like I know I “should”. I’ve tried enough different styles of eating to know what feels best for me. I feel good when I eat more paleo/keto. I typically stray away from this style of eating when I get lazy. On this day my lowest score was when I ate GF pasta + black beans + veg (mushrooms, tomato, zucchini, capers). It was delicious!

If you want to try out the CGM I’m using
use code NICOLE-6XNHZ

https://veri.co/ref?code=NICOLE-6XNHZ

PS go download the Mealime app for some new recipe ideas. It’s been a game changer for me! We’ve had a new recipe every night for the past 3 weeks! I’m able to use the app to find recipes, export the ingredient list straight into my cart and checkout for pickup from my local grocery store. 😱
You’re welcome!

CGM weekly recap!

Ok so I’ve been wearing it for about a week now. It’s a bit uncomfortable for me so I’m going to try to stick it out for another week. (I can feel acupuncture needles so I think I’m just xtra sensitive.)

It’s been an interesting journey so far! About 4-5 years ago I did some food sensitivity testing and found that I am sensitive to gluten, dairy, eggs and rice (among other things). And I’m avoiding them about 80% right now. I have experimented with different kinds of diets too, and find that I feel best on a paleo or keto type diet.

While watching the trends over the past week I’ve seen that oatmeal for breakfast causes a spike (not surprising). What was interesting though was a spike after a burrito for lunch! It had meat, beans, rice, and salsa. 😱 I thought it was pretty balanced but apparently not!

My best meals were a tuna sashimi bowl(tuna, rice, cucumber, seaweed salad, spring mix) and GF pasta + veggies + black beans.

My intention for this first week was to gather information while eating the way I have been most recently.

For this next week I’m going to focus more on how I’m combining foods to try to get tighter control.

Best news is my coffee doesn’t seem to be causing any issues! 😅

Yesterday we hiked to the top of

We could have made up a million excuses not to.

We weren’t ready.
It was too early.
It’s too far and the kids are a pain in the car.
There’s going to be too many people there.

But we did it anyway.

And guess what?

We weren’t ready.
There was so much complaining.
The baby hardly napped.
The girls were fighting in the car.
There were a TON of people.

And

It was awesome.
The big kid pushed up 11 switchbacks and got 13,000 steps.
We got to see for the first time.
We made more memories.

Stop what you’re doing and go listen to this podcast episode right now!
Episode 019 of QOD!
Tony Robbins kills it (as always)!

This is just what I needed after having a tough weekend. It’s been one thing after the other with the kids being sick over the past couple of weeks and I’ve been feeling really imbalanced from not taking care of me. Days without showering, exercising, or taking my supplements because I’ve been cleaning up all the 🤮 and 💩.

I was super pumped to get my CGM in the mail and then felt Terrible this weekend and thought I caught the bug. 🤢

My plan is to go for it on Wednesday.
But in the meantime,
Please go listen to Tony talk about making meaning in life. It’ll be the best 11:48 you’ll spend today.

I promise 💛

WORKING MOMS!!

Can you help me?
Can you spare just a couple minutes of your precious time?
I want to help you.
And I want to be as effective as possible.

Link in bio.

Also, stay tuned!
My CGM, continuous glucose monitor, should be here by Friday! 🤗
Eeeek I’m so excited!
I’m going to share it all with you from opening the box and applying it, to my results, and how I should adjust my diet.

A continuous glucose monitor is a device you can apply to back of your arm to monitor your blood sugar levels. My goal is to better understand how my body is responding to the foods I am eating. I’ve done food allergy testing in the past which has helped me to understand the foods my immune system could be reacting to. Now I am looking to see which foods negatively impact my blood sugar.

I loooove me some objective data when making health changes.

Happy hump day! 🐪💛

Grab the link to the Healthy Periods replay

http://bit.ly/healthyperiodsreplay

Sign Up Sign Up Here!

Mark your calendars!!

Things have been so busy around here lately but I’m SUPER excited about connecting with Kristina and helping more women balance their hormones! PM me or comment below for a link to the ZOOM call.

Happy Saturday, everyone! Don't forget to listen to your body and give it all nutrition it deserves. 💗

The healing process is NOT linear. It will look different for everyone. There will be ups and downs, but that's completely normal. The most important thing is that you continue to be open to change and are willing to accept the support you need.

When your time comes for your healing, embrace it. Remember to be patient with your body during this time and give it everything it needs such as rest, water, and plenty of fresh foods.

I tell my clients that getting well means making changes that may be uncomfortable at first. Listen to your body and decide what is best for you. I will be there with you every step of the way! 💗

In honor of Mental Health Awareness Month, I'd like to bring awareness to postpartum depression in women.

There are actually 4 sub-types of PPD which include depression, OCD, panic attacks, and anxiety (with or without depression.) Many women experience symptoms without even realizing it because they may not necessarily "feel depressed." This is not to be confused with "baby blue" AKA a change in hormones after giving birth.

Some common symptoms include lack of bonding, poor decision-making, and persistent symptoms of depression post the "baby blues" phase.

If you have any specific questions about , feel free to DM me your questions!

Stress is not a foreign concept to many of us, unfortunately. There is a healthy amount of stress that keeps us motivated and decisive, but chronic prolonged stress can be very detrimental to our overall physical and mental health.

It's a good thing mother nature thought of everything. 😉

Introducing Rhodiola, the stress-relieving SUPER HERB! 🌿 Rhodiola has shown to reduce overall fatigue, alleviate stress, improve cognitive function, improve memory, and increase endurance. Not bad for a plant, right?

👩‍⚕️ Be careful not to take Rhodiola too late in the day as it can lead to sleepless nights.

If you are curious about giving Rhodiola a try, DM me for details on how to get started, or visit the link below to be connected to Wellevate (my go-to supplements)!

https://wellevate.me/natural-health-and-healing

When it comes to your health, what would you ultimately like to see improved the most?

A. My daily habits.
B. My mental health.
C. My diet.
D. My physique & flexibility.
E. All of the above!

Let's share in the comments below! 👇

Happy Sunday, everyone! ✨ Will you be trying any of these self-care tips today?

We all know that chronic stress is not good for our health. We know that it’s one of the root causes of disease. What we struggle with most is learning how to manage it effectively and reduce its impact on our lives.

There are many ways to effectively manage your stress, but a strategy that works for one person might not work well for another. The key is to find something that works for you as an individual.

What's one of the ways you manage stress in your daily life? 🤔 Let me know in the comments below!

https://drnicolelewis.com/blog/post/29436/stress-busters

It's time for a daily stretch! 🧘

Stretching is a wonderful practice that benefits both your physical and mental state. When you stretch, your body releases endorphins, AKA the pain-relieving hormone! The release of these endorphins will also leave you feeling energized and stress-free.

Together we can help by speaking our truth! Everyone's mental health journey looks different and that's okay! I encourage you to spread mental awareness by sharing your story.

Tag me in your posts. I'd love to read them! 💗

One of the main principles of naturopathic practice is to treat the whole person. This means taking into account all the factors that could be affecting the individual. I look at the physical, environmental, social, emotional, and genetic attributes of a person to come up with the best plan for healing.

Each person is built differently and that should be valued highly prior to treatment. What works for someone else may not work for you. I am here to help you build your personal toolbox so you can begin to feel like your best self!

DM me or visit the link below to get started!

https://drnicolelewis.com/