There’s a specific kind of exhaustion that hits right about now. The excitement of "New Year, New Me" has evaporated, the winter weather has overstayed its welcome, and many of us find ourselves staring at a to-do list with... NO MOTIVATION.

My latest video dives into my personal strategy for beating the late-winter SLUMP.

I’ve outlined five actionable ways I’m recalibrating my system to ensure I’m fully charged and ready for spring.

1. The "Cheap Dopamine" Detox

We often mistake scrolling, eating or online shopping for "resting."

But if you spend your evening scrolling through 60-second clips, you aren't resting; you’re confusing your brain’s reward system.

When we flood our brains with quick hits, our baseline for joy drops. Everything else; work, deep reading, even meaningful conversation, starts to feel "boring" by comparison.

Motivation dips, focus suffers and joy is harder and harder to find.

Here is the protocol I’m following this March:

• No phone for the first 30 minutes: By delaying digital consumption, you allow your baseline focus and dopamine levels to stabilize before engaging with the day’s demands.

• Prioritizing morning light: Viewing sunlight shortly after waking is a foundational tool for regulating the circadian rhythm. This biological trigger helps stabilize baseline dopamine and cortisol levels for the rest of the day.

• Minimizing multitasking: Constant task-switching is a significant cognitive drain. Focusing on a single objective at a time preserves mental energy and reduces the “scattered” feeling.

• Prioritizing physical movement: Exercise provides a controlled, healthy increase in dopamine.

• Creating realistic to-do lists: Achieving a clear, defined goal provides a steady sense of progress without overtaxing your executive function.

• Intentional social connection: Real-world interaction offers a complex neurological reward that digital engagement cannot replicate.

2. Regular Meals

Prolonged periods of stress, whether mental, emotional, or physical, can impact hunger cues through several biological mechanisms, often leading to a cycle of under-fueling, especially during the day. This can lead to:

• Decreased stress resilience: Your body perceives a caloric deficit as an additional stressor.

• Diminished cognitive function: Brain fog and poor focus are often just symptoms of low blood glucose.

• The “Rebound” Effect: Under-fueling during work hours almost inevitably leads to overeating in the evening as the body attempts to compensate for the day’s energy debt.

My Personal Focus: Over the past few months, I have prioritized eating regular, structured meals throughout the day. The goal is metabolic stability. I ensure every meal is balanced with:

1. Adequate Carbohydrates and Fiber

2. Proteins and Fats

3. Vegetables

3. Getting More Social

We’ve taken the concept of 'protecting our peace' too far.

While we are all still recovering from the social intensity of the holidays, the biological cost of staying isolated through the end of winter is too high.

I’ve started viewing the 'inconvenience' of seeing people as a necessary investment.

To break the monotony of a routine-oriented life, I’ve been looking for ways to step out of my comfort zone to facilitate connection. This not only brings the value of social connection but also:

• New Environments: Seeking out new parts of the city or trying unfamiliar activities.

• Intentional “Slowing”: Reducing the pace of daily life to make room for spontaneous or planned interactions.

4. Blood Work Audit

Winter takes a toll that is as much physiological as it is mental.

Getting comprehensive blood work this time of year offers a clear baseline of how my body is performing and helps me identify exactly where to focus my efforts and how to tailor my supplementation.

My Blood Work List:

• Nutrient Markers: Vitamin D, B12, Iron/TIBC, and Ferritin

• Inflammatory Markers: CRP and ESR

• Metabolic Markers: Full liver and cholesterol panels, HbA1c, fasting insulin, fasting glucose, and kidney function.

• Thyroid Health: A full panel including TSH, T3, T4, and thyroid antibodies

• CBC: A Complete Blood Count

5. Reassessing the Relationship with Discomfort

A big misconception regarding stress is that recovery requires us to simply remove items from our plates or avoid discomfort entirely. In reality, resilience functions much like a muscle: if we do not intentionally challenge it and provide the necessary space for recovery, it atrophies.

Instead of looking for 100% comfort, I am looking for ways to intentionally push beyond my comfort zone.

By introducing controlled challenges, whether through physical training, trying new hobbies, or tackling high-friction tasks, we build the cognitive flexibility and stress tolerance. Building resilience isn’t about avoiding the storm; it’s about ensuring your system is capable of navigating it.

I’d love to hear your thoughts

If you had to pick just one of these pillars to focus on for the next seven days, which would it be?

The gut lining isn’t just a single wall that you can “heal” or “damage.” It’s a dynamic system made up of multiple layers that respond to what you eat, your stress levels, hormones, immune activity, and nutrient intake.

Subscribe now

Supporting your gut lining means focusing on:

• The intestinal barrier: the tight junctions between cells that keep things where they belong.

• Mucus layer production: a protective layer that keeps microbes from getting too close to your gut cells.

• Epithelial cell repair and turnover: the cells that line your gut are constantly being replaced.

• A healthy microbiome: the good bacteria produce short-chain fatty acids (like butyrate) that help fuel and protect these gut cells.

Gut lining support isn’t about a single supplement or quick fix. The foods that we eat every day have huge impacts on maintaining the mucus membrane, repairing epithelial cells, and feeding the microbes that keep your gut barrier strong over time.

Here are 5 foods you can eat every week to help support and strengthen your gut:

1. 🫘 Beans and legumes: these are a rich source of fermentable fibres, which feed beneficial bacteria in the colon that produce short-chain fatty acids like butyrate. Butyrate not only fuels the cells lining your colon but also helps maintain the mucus layer that protects your gut.

2. 🦴Bone broth; this contains amino acids like glycine, proline, and glutamine, which support epithelial cell repair and mucus production. These building blocks can help strengthen the physical barrier of your gut lining, making it less susceptible to irritation*.

3. 🥦Bitter vegetables, such as arugula, dandelion greens, radicchio, and endive, stimulate digestive secretions, including gastric acid and bile, improving the breakdown of foods. This reduces stress on the gut lining and supports nutrient absorption. Bitters can also influence gut motility and support the gut microbiome indirectly by promoting better digestion, ultimately protecting the mucus and epithelial layers

4. 🥬Fermented vegetables: these introduce live microbes that can increase microbial diversity and support the production of metabolites like butyrate and acetate, which nourish the mucus layer and epithelial cells.

5. 🫒Extra-virgin olive oil (EVOO): high-quality EVOO is rich in polyphenols, which act as anti-inflammatory compounds and support the integrity of the mucus layer. These polyphenols help maintain a balanced microbial environment and reduce oxidative stress along the gut lining, supporting both barrier function and microbial health. Drizzling olive oil on salads, vegetables, or cooked dishes is an easy way to incorporate it into your routine.

It’s important to remember that no single food will transform your gut health or overall well-being. The benefits of these foods are part of a compounding effect of nutrition, exercise, and lifestyle habits that together impact your digestion and overall health.

*A note on histamine: long-simmered broths can be high in histamine, which may trigger symptoms for those with histamine intolerance. If this applies, try shorter-cooked broths or freshly prepared soups.

When we talk about nervous system regulation, it’s easy to jump straight to supplements, “self-care” routines, or trying to remove stress entirely.

But regulation isn’t about avoiding stress. It’s about building the capacity to meet stress, recover from it, and trust yourself through it.

Stress isn’t the enemy. In fact, moderate stress is healthy. Just like going to the gym: you want to challenge your muscles, lift weights that push you a bit, and break down tissue so you can build back stronger. But if you never allow rest, overtrain, use poor form, and underfuel, your muscles don’t grow; they get injured.

Then walking up a few steps feels like climbing Mount Everest. That’s the same way responding to a single text can feel like it takes all the mental capacity you have.

Your nervous system works the same way. Stress without recovery, without tools, without trust in yourself, leads to overwhelm, irritability, and that feeling like your brain is “fried” at the end of the day.

Understanding Stress: The Three Layers

Every stressor has three parts: the event itself, how you perceive it, and how your body responds.

The same email, traffic jam, or tough conversation? It might feel like a small inconvenience on one day and totally overwhelming on another.

Your perception acts like a lens. It can turn a small challenge into a threat, or a minor hiccup into a full-blown catastrophe. And your body reacts accordingly: heart rate rises, muscles tighten, blood sugar shifts, and stress hormone secretion.

The goal isn’t to remove stress from your life. The real goal is to strengthen your ability to respond, recover, and trust yourself under pressur

For me, this didn’t happen overnight. It was years of building my tolerance, pushing my limits, practicing self-compassion, changing my lifestyle, and ultimately learning to trust myself.

So today, I wanted to share 10 daily practices that helped me rebuild and re-regulate my nervous system.

10 Daily Practices That Helped Me Re-Build My Nervous System

1. Worked on my mindset and perception of stress – I started noticing the stories I told myself about challenges and my ability to cope. I paid attention to how I viewed setbacks, mistakes, and uncertainty, and made small shifts that dramatically changed my physiological response.

2. Slowed down daily tasks – I stopped rushing through my day. I learned that moving more slowly, even while cleaning or getting ready in the morning, signalled safety to my nervous system.

3. Stabilized my blood sugar and fueled myself adequately – I focused on eating balanced meals with enough protein and fiber.

4. Moved my body outside in the morning, ideally in nature – I made time for a short walk before work to support my circadian rhythm, circulation, and lymphatic health. This is especially important when working from home.

5. Said yes to social plans and actually showed up – I stopped cancelling at the last minute because I felt “too overwhelmed.” I realized that avoiding connection was making things worse. Showing up, whether for deep or casual interactions, helped regulate my nervous system and reminded me I wasn’t alone.

6. Took aligned action – I practiced doing what I said I would do. Building self-trust became a non-negotiable. Mismatched intentions and actions are deeply dysregulating for me.

7. Reduced decision fatigue – I simplified my life where I could, knowing that every small decision added to my mental load. By reducing unnecessary choices, I freed up energy so my nervous system had more capacity to handle real stressors.

8. Pushed myself in my workouts – I embraced physical challenge as a way to build confidence and prove to myself that I could handle hard things. That strength translated directly into mental resilience.

9. Reduced constant background stimulation – I created more silence in my day. I learned that constant podcasts, music, and screen time kept me activated, while quiet allowed my nervous system to process and regulate.

10. Released the need to control the future – I worked on letting go of perfectionism and over-control. As I loosened my grip, I felt less tension and more flexibility, which helped my nervous system adapt instead of bracing.

The truth is, we don’t need to shrink our lives to fit our capacity. We need to grow our capacity to fit our lives!

It’s hydrating, nourishing, and incredibly easy to adapt to your nutrition goals. I always aim to make sure my soups contain a good source of protein, plenty of fiber, and anti-inflammatory spices.

I love soups not only because they’re the ultimate meal-prep food, but also because they’re a great way to include foods that can be harder to work into your diet. For me, that’s beans and legumes. We all know the health benefits of these foods, but sometimes they’re just tricky to incorporate. Soups make it easy.

As someone who lives alone, I also love packing in a wide variety of vegetables. It’s easy to get 7+ different veggies in a single pot, which helps increase fiber diversity, something that’s just as important as total fiber intake.

Another reason soups are a staple in my kitchen? They’re endlessly customizable. I usually recommend making a recipe exactly as written once or twice, but after that, feel free to experiment. Swap the protein source, change the beans, use different vegetables or spices, soups are one of the most forgiving recipes you can make.

This particular recipe is especially packed with health benefits:

1. Bone broth

I make my own bone broth (recipe coming soon!) using a pressure cooker. Bone broth is a great source of amino acids like glycine and proline, as well as minerals. If you don’t have bone broth on hand, a good-quality regular stock works just fine.

2. Lots of vegetables

This recipe uses fiber-rich vegetables like celery, onion, carrots, and parsnips. Celery, in particular, is especially helpful for feeding beneficial gut bacteria and supporting the production of short-chain fatty acids, which have wide-ranging benefits throughout the body.

3. Garlic and onions

Both garlic and onions have natural antimicrobial properties, helping maintain gut balance and support a healthy microbiome.

4. Anti-inflammatory spices

Spices like ginger, turmeric, and cumin offer powerful anti-inflammatory effects, as well as digestive and immune-supporting benefits.

5. Beans

We all know we should be eating more beans. They’re an excellent source of soluble fiber, which helps bind and excrete cholesterol, and they’re rich in key nutrients like folate, potassium, iron, and magnesium.

6. Water-based cooking for the chicken

Something I’ve been exploring more in my own health journey is using gentler, water-based cooking methods—especially for protein—to help reduce advanced glycation end products (AGEs). Cooking the chicken directly in the broth keeps it juicy and tender, while also supporting this slower, gentler cooking approach.

7. Easy to digest

Our digestive system functions best in a warm, moist environment, which makes soup an ideal choice—especially if digestion feels off. This recipe includes warming spices like turmeric, ginger, and cumin, and it’s served warm. Cooking vegetables also makes them easier to break down, taking stress off the digestive system and improving nutrient absorption.

So, let’s jump into the recipe:

Ingredients

• 1-2 tablespoons avocado oil

• 1 onion, diced

• 3 stalks celery, chopped

• 2 carrots, peeled and chopped

• 2 parsnips, peeled and chopped

• 3–4 cloves garlic, minced or grated

• 1 thumb-sized piece of fresh ginger, grated

• ½ teaspoon turmeric

• 1 teaspoon cumin

• ¼ teaspoon dried oregano

• 3 cups bone broth

• 1 cup coconut milk
  (I use light coconut milk, but you can also use 2–3 tablespoons coconut cream for richness)

• 1 cup cooked white beans

• 2 chicken thighs

• 2 tablespoons fresh parsley, chopped

• Salt and pepper, to taste

Instructions

1. Start with a heavy-bottomed pot over medium-high heat. Add avocado oil, onion, and celery, and sauté until softened.

2. Add the carrots and parsnips and cook for another 2–3 minutes, stirring occasionally.

3. Stir in the garlic, ginger, and spices. Sauté for about 30 seconds, just until fragrant. You want to give the spices a chance to bloom, but be careful not to burn them. At this point, I often add a pinch of salt to help draw out moisture.

4. Add the bone broth and coconut milk, then increase the heat and bring everything to a gentle boil.

5. Add the chicken thighs and beans, then reduce the heat to a simmer. Cover and cook for 15–20 minutes, or until the chicken is cooked through. (Cooking time may vary depending on the size of the chicken thighs.)

6. Once the chicken is fully cooked, remove it from the pot and shred it with a fork. Return the shredded chicken to the soup.

7. Stir in the chopped parsley and season with salt and pepper to taste.

Serve warm. I love enjoying this soup with sourdough bread, but it’s also delicious over rice or on its own.

A few of my favourite modifications:

• Swap or add vegetables: You can really add any vegetables you like! If you don’t love carrots and parsnips, feel free to swap them out. Just be mindful of cooking times; more delicate vegetables or ones that cook quickly should be added closer to the end. You can also easily double the veggies to make a higher volume soup.

• Swap the protein: If you want a leaner option, I love swapping chicken thighs for chicken breast. Cooking time is about the same, and using the water-based cooking method keeps the chicken juicy and tender.

• Add more carbs: Want to make the soup more filling? Add extra beans, swap carrots for sweet potato, or stir in rice while the chicken cooks. The rice absorbs the broth, making it super flavourful and hearty.

If you’re a visual learner like me, you can also check out my latest YouTube video where I make this soup!

Hope you enjoy!

When the new year rolled around, one of my goals was simple: make life more fun. Part of that meant shaking up my exercise routine. I had so many friends tell me they love pilates, and after never having stepped inside a studio, I decided to give it a try.

Keep in mind, I’ve been lifting weights since I was 15. That’s almost 15 years of strength training under my belt. Strength work has always been my priority since retiring from swimming in 2018 because it’s the most effective way to build muscle, strengthen bones, and preserve muscle as we age. It also helps with balance and posture, both critical as we get older.

Pilates, on the other hand, brought something different to the table. While it’s not a replacement for heavy lifting, it is great for improving posture, core stability, and body awareness. I also loved the fact that I didn’t have to use as much brain power, the instructor told me what exercise to do, curated the playlist, and corrected my movements. All I had to do was show up to the class and connect with my body.

But what does this all mean for you? If you’re trying to make exercise a consistent part of your routine in 2026 and you’re unsure whether strength training or pilates is best, you’re not alone. Maybe you’ve heard that strength training will make you bulky, or that Pilates will make you lean and toned. Maybe you’ve been on the treadmill for years but know it’s time to focus on building muscle. Or maybe you’re entering perimenopause and wondering what type of exercise is best for supporting your bone mineral density.

I want to break down the benefits and differences between strength training and Pilates, and share why I plan to continue incorporating both into my routine this year.

Muscle Building: Fatigue vs. Failure

Let’s start with muscle. Building strength and size comes down to one main factor: mechanical load, the stress your muscles experience during exercise. Strength training, which typically involves heavier weights and progressive overload, is the gold standard for increasing muscle mass. By pushing your muscles to failure the point where they simply can’t complete another rep, you stimulate hypertrophy and strength gains.

Pilates, on the other hand, focuses on controlled movements, endurance, and functional strength. It’s excellent for improving posture and building core stability, but it usually doesn’t produce the same muscle growth as traditional resistance training. That doesn’t mean Pilates is easy, far from it. The combination of core engagement, balance work, and resistance from small weights, reformers, or other equipment can leave your muscles burning. You will still challenge your muscles, and build functional strength, even if the hypertrophy isn’t the same as lifting heavy weights.

A useful distinction here is fatigue vs. failure:

• Fatigue: Your muscles feel tired but can still complete the movement (common in Pilates).

• Failure: Your muscles can’t complete the rep, which is often targeted in strength training to stimulate growth.

Bone Health: Strength Matters

Bone mineral density (BMD) is especially important for women, as we are at higher risk for osteoporosis later in life. Bones respond to stress, so weight-bearing exercises and progressive resistance training are highly effective for maintaining and increasing BMD.

Pilates is generally low-impact, so it may not stimulate bone growth directly. However, it improves balance, posture, and functional movement, factors that help reduce fall risk and indirectly support bone health. It’s also excellent for strengthening the core muscles that support your spine, which contributes to better posture and reduces strain on your joints.

Cognitive Function: Brain Gains from Both

Exercise isn’t just good for your body, it is critical for cognitive function too. Physical activity increases blood flow to the brain, supports neurotrophic factors, and reduces stress, all of which can improve cognitive function.

• Pilates: The mind-body focus, coordination, and proprioception can boost concentration and body awareness.

• Strength Training: Complex lifts and progressive resistance have been linked to improvements in executive function, memory, and processing speed.

In short, both modalities support brain health, but in slightly different ways.

Nuances & Personalization

• Enjoyment matters: The best exercise is the one you will do consistently. If you love what you’re doing, you’re more likely to stick with it.

• Reduce mental load: There’s also a benefit to having a pre-made workout that you don’t have to plan yourself. The scheduled classes make getting to your workout almost non-negotiable (unless you want to be charged a no-show fee!), which adds built-in accountability and makes it easier to stay consistent.

• New to exercise: Pilates can provide a supportive environment, slower progression, and opportunities for one-on-one coaching, making it easier to build confidence before tackling heavier resistance work.

• Integration is possible: You don’t have to choose exclusively, mixing Pilates with targeted strength training gives you the best of both worlds.

  

So, how do you pick the right exercise? It really depends on your goals, budget, time availability, and current routine.

If your goals are to lose weight, build muscle, improve blood sugar or metabolic health (for conditions like pre-diabetes or diabetes), or support bone mineral density as you age, I would definitely say strength training is the way to go.

If you’re looking for accountability, social interaction, mind-body connection, core stability, and you enjoy a structured schedule, Pilates is a great fit.

And if you want the best of both worlds, you can absolutely do both!

For me, in 2026, I plan to do two strength training sessions, one to two Pilates sessions, and one to two cardio sessions per week, a combination that keeps things fun, challenging, and balanced.

I wanted to share a quick note to let you know that I’ve moved to a new platform and am officially getting back into regular blog posting and newsletters here on Substack.

I’m excited to be writing, sharing, and connecting more consistently again.

That said, if this no longer feels aligned for you or you’d rather not follow along on this journey, you’re more than welcome to unsubscribe, no hard feelings at all.

I also hope you had a happy, healthy New Year and are easing into 2026 feeling grounded and supported. 2025 was a crazy year for many of us, and if you’re feeling overwhelmed by the first week of 2026, you’re not alone.

This past year felt particularly heavy for me, and the same optimism and excitement I’ve felt in past Januaries hasn’t quite come through yet. As we move into 2026, I also want to take a moment to acknowledge that the health landscape is changing.

More and more, I speak to women who say they feel overwhelmed by the sheer amount of health information online, and frustrated that despite their best efforts, their health still doesn’t feel like a place where they feel good or at ease .

My goal this year is to continue bridging the gap between education and implementation. That means recognizing the growing need for individualized care and health literacy, while also helping you find practical, realistic ways to care for your health in 2026 and beyond.

If you missed my last YouTube video, you can watch it now. I share my reflections on 2025, my goals for 2026, and updates on my own health journey, now 15 years in.

As always, I’m here to help you feel educated, empowered, and excited about your health in 2026.

Talk soon!

- Dr. Claire Lockridge, ND