Dr. Courtney Holmberg, ND

Dr. Courtney Holmberg, ND I help modern women find real answers and natural solutions to all of their gut and hormonal concerns

Dr. Courtney Holmberg, ND is a Naturopathic Doctor, Speaker, Entrepreneur and Yoga Enthusiast practicing in downtown Toronto, ON. She is a passionate health advocate, incorporating natural therapies into individualized treatment plans that connect both the physical and mental aspects of all health concerns, with a main focus on identifying their root cause. Through further training and personal in

terest, Dr. Holmberg has taken a clinical interest in hormones, digestion, and autoimmunity. Find out more about her and her practice at courtneyholmbergnd.ca.

The wellness industry has convinced us that every decision has to be “optimized.”Perfect sleep.Perfect diet.Perfect work...
07/15/2026

The wellness industry has convinced us that every decision has to be “optimized.”

Perfect sleep.
Perfect diet.
Perfect workouts.
Perfect biomarkers.

But what if health isn’t achieved by perfectionism.

Research consistently shows that sleep, nutrition and exercise matter—but so do social connection, purpose, joy and psychological wellbeing. In fact, chronic loneliness and stress are associated with increased risks of cardiovascular disease, cognitive decline and earlier mortality.

If your pursuit of health is making you:
• Cancel plans because of your sleep tracker
• Feel guilty after one dessert
• Train through pain to maintain a streak
• Become anxious about every ingredient

…it may be time to ask whether optimization has become another source of stress.

The healthiest lifestyle isn’t the one that looks perfect on paper.

It’s the one you can enjoy—and sustain—for decades.

Health should give you more life, not take you away from it.

This past week has given me some glaring reminders that life can in fact be short, and it’s caused me to pause and this - has wellness culture has gone too far that it’s actually keeping us from living?

What do you think?

07/13/2026

Is creatine worth it for women?

For years, creatine has been marketed as a supplement for bodybuilders and athletes.

But the latest research suggests it may be one of the most evidence-based supplements for women’s health, healthy aging, muscle preservation, brain health, and metabolic health.

Here’s what the science tells us:

✔ Supports strength, power and lean muscle when combined with resistance training.

✔ Helps your cells produce energy by replenishing ATP —> the primary energy source for your muscles and brain.

✔ May support cognitive function and reduce mental fatigue, particularly during periods of stress and hormonal change.

✔ Emerging research suggests creatine may become even more important during perimenopause and menopause, when women naturally begin to lose muscle mass and strength.

The best part?

You don’t need expensive formulations.

The research continues to support 3–5 g of creatine monohydrate daily as the most effective, most studied, and most affordable option.

My recommendation?

If you’re a woman focused on building muscle, improving metabolic health, supporting healthy aging, or optimizing longevity, creatine is one of the first supplements I’d consider.

Verdict: Absolutely worth it.

📌 Save this post for the next time you’re shopping for creatine

’sHealth

07/06/2026

Red light therapy is one of the few wellness trends that actually has solid science behind it… but only if you’re using the right device.

Not all red light panels are created equal.

Here’s what the research actually shows:

✔️ Red light (630 — 660 nm) has the strongest evidence for improving collagen production, reducing fine lines, improving skin texture, and supporting wound healing.

✔️ Near-infrared light (810 – 850 nm) penetrates deeper into muscles and joints, with promising evidence for reducing pain, supporting recovery, and improving inflammation.

But here’s what most people don’t realize...

The wavelength isn’t enough.

A low-powered device may never deliver a therapeutic dose, which means you may not get the results you’re expecting.

If you’re investing in red light therapy, look for:
• Both red and near-infrared wavelengths
• Adequate power output (irradiance) for your treatment goals
• A reputable manufacturer that provides independent testing—not just marketing claims

A more recent randomized controlled trials showing that devices using both wavelength ranges produced better cosmetic outcomes than either wavelength alone, including improvements in:

- collagen density
- wrinkle reduction
- skin elasticity
- skin smoothness

This is why many high-quality panels include both wavelength ranges (and what has me reaching for my new INIA Glow 4D mask)

⭐ My verdict: Worth the investment (on the right device) - especially for skin health and targeted pain or recovery.

NOTE: this is not a sponsored post - I will only ever recommend a product I use myself that meets the quality and evidence to support it.

antiaging

hitting a temporary pause on the mini-sodes as I taste my way through the Côte d’Azur back to regular programming in Jun...
05/20/2026

hitting a temporary pause on the mini-sodes as I taste my way through the Côte d’Azur
back to regular programming in June 🇫🇷💛

Breaking news: PCOS just got a rebrand — and honestly, I think it’s overdue.The proposed new name is PMOS: Polyendocrine...
05/12/2026

Breaking news: PCOS just got a rebrand — and honestly, I think it’s overdue.

The proposed new name is PMOS: Polyendocrine Metabolic Ovarian Syndrome.

And I actually think this better reflects what we see clinically every single day, and have been saying for years that the name does not fit the diagnosis given how many women work PCOS do not actually have polycystic ovaries.

One of the biggest issues with the term “PCOS” is that it has led so many women to believe this condition is simply about ovarian cysts — when that’s never been the full picture. Some women are told they don’t have PCOS because their ovaries “look normal,” while others panic thinking they literally have cysts on their ovaries.

But PCOS has always been far more complex than the name suggests.

This is a hormonal + metabolic condition that can impact:

* insulin sensitivity
* ovulation
* androgen levels
* inflammation
* metabolism
* fertility
* skin, hair, and mood
* long-term metabolic health

The proposed name change helps shift the conversation toward the bigger picture:

P = Polyendocrine → multiple hormone systems are involved
M = Metabolic → insulin resistance and metabolic dysfunction are major drivers for many women
O = Ovarian → ovarian function still matters, but it’s only one piece
S = Syndrome → it presents differently in every woman

Another important point: the “cysts” seen on ultrasound in PCOS are typically immature follicles — not dangerous ovarian cysts.

Words matter. And in this case, I think a name that better reflects the hormonal and metabolic complexity of the condition could help reduce confusion, improve diagnosis, and help more women feel understood.

05/12/2026

Part 2 of my mini-side on PEPTIDES coming at you!

✔ GHK-CuPromising research for skin health, collagen production, and wound healing, however, we need to see more solid safety data

⚠️ BPC-157 + TB500 - Interesting mechanisms and animal data — but still very limited human research and safety data, and raises concerns on the angiogenesis factor

⚠️ Growth hormone peptides (ipamorelin, sermorelin, CJC-1295)Can increase GH signaling, but they don’t override poor sleep, stress, metabolic dysfunction, or under-fueling

Drop any questions I didn’t get to in the comment section and we’ll tackle them there 👇🏼

05/11/2026

So much to say I had to break it into two parts

episode THREE of my mini series: “Is it Worth it?”
PEPTIDES 💉

Peptides are one of the fastest-growing trends in wellness right now — but the science is not equal across all of them.

Some peptides have strong human evidence.
Others are still largely experimental.

The biggest mistake I see?

People spending thousands on peptides before addressing the foundations:
→ sleep
→ blood sugar regulation
→ muscle mass
→ nutrition
→ stress physiology

⚖️ My take:
Some peptides can be powerful tools in the right context — but many are being marketed far beyond the current evidence.

I know I didn’t get to all your questions so drop them in the comments 👇🏼





05/04/2026

Episode TWO of our mini-series: IS IT WORTH IT?
NAD+ 💉

NAD+ is one of the most talked-about tools in longevity right now — but also one of the most misunderstood.

Give this a listen before you invest!

Next week we’re covering PEPTIDES, but I need to know which ones you’re most interested in because there are too many to cover in one episode. Leave a comment in the section below👇🏼





the glow up that cost me free 99
04/29/2026

the glow up that cost me free 99

04/20/2026

this week it’s NAD+ injections
next week it will be something else
I need to know guys — will a mini series covering the science on the latest wellness trends be helpful to cut the through the hype so you can make smarter choices for your body (and budget)?
If I get over 10 topics I’ll start it, so comment what you want me to cover

Address

955 Queen Street West, Suite 111
Toronto, ON
M6J3X5

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