Dr. Jessica Maguire, ND, RN

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Dr. Jessica Maguire, ND, RN

As an Naturopathic Doctor and RN, I aim to foster an open and honest health community.

08/06/2026

I have a confession...

As a naturopathic doctor, I don't have a perfect workout routine.

Some weeks I make it to Oxygen Yoga & Fitness a few times, and I absolutely love it.

Other weeks? Life gets busy. Really busy.

Right now, my movement looks like:
🐶 Walking the dog multiple times a day.
⛳ Walking the golf course once a week.
💪 Throwing on a Juice & Toya 30-minute HIIT or strength workout in the basement whenever I can fit it in.

A few years ago, I probably would have beat myself up for not doing "enough."

Now?

I've stopped thinking that way.

I'm doing what I can, when I can. And that's enough.

Because consistency isn't about having the perfect routine—it's about finding movement that fits your life today.

Some seasons you'll have more time.
Some seasons you'll have less.

The goal isn't perfection.

The goal is to keep moving.

Your body doesn't care whether you exercised in a boutique fitness studio, a commercial gym, your basement, or while walking your dog.

It simply benefits from movement.

So if all you have today is a 15-minute walk or a quick workout between meetings, don't dismiss it because it wasn't an hour long.

Those small choices add up.

Give yourself credit for what you are doing instead of feeling guilty about what you're not.

Progress comes from consistency, not perfection. ❤️

08/03/2026

The internet loves to argue about the last 1% of health.

Should you eat fruit together?
Is this oil better than that oil?
Should you avoid eating after 7 p.m.?

Meanwhile...

Many people aren't eating enough vegetables.
They're sitting for 8-10 hours a day.
They're sleeping too little.
They're relying on ultra-processed foods because life is busy.

Before chasing the newest health hack, master the basics.

✅ Move your body every day.
✅ Eat more foods that come from the ground.
✅ Cook at home when you can.
✅ Eat more fruits and vegetables.
✅ Stay consistent.

The fundamentals will always outperform the latest social media trend.

07/31/2026

🍎The Best Health Advice Is Usually Boring😴

Eat real food.
Move every day.
Lift something heavy.
Sleep enough.
Repeat.
Ignore the internet noise.

07/28/2026

Nutrition doesn't have to be complicated.

You don't need to chase the latest health trend or obsess over every ingredient.

Instead, focus on the basics:
🥕 Eat more foods that come from the ground.
🍽️ Cook at home when you can.
📦 Choose fewer ultra-processed foods.

That's it.

You don't have to eat perfectly. You don't have to buy everything organic. You don't have to eliminate every "bad" food.

Small, consistent choices made day after day will have a much greater impact on your health than the latest nutrition hack.

Keep it simple. Keep it sustainable. Keep showing up.

Real food. Real habits. Real results. 🌱

06/05/2026

POTS is more than “just dizziness.”

If you feel significantly worse standing up, your nervous system may be struggling to regulate blood flow and heart rate properly.

4 common symptoms of POTS (Postural Orthostatic Tachycardia Syndrome):

• Rapid heart rate when standing
• Dizziness or lightheadedness
• Fatigue/exercise intolerance
• Brain fog or difficulty concentrating

Other symptoms can include nausea, headaches, shakiness, palpitations, temperature dysregulation, and fainting.

Diagnostic criteria typically include:
• Symptoms occurring with standing
• Heart rate increase of ≥30 bpm within 10 minutes of standing in adults (≥40 bpm in adolescents)
• Symptoms present for at least 3 months
• No significant drop in blood pressure causing the symptoms

POTS is a form of dysautonomia, meaning the autonomic nervous system is not regulating properly. It is real, often overlooked, and can significantly impact quality of life.

Management may include hydration, electrolytes, compression garments, exercise rehabilitation, nutrition support, medication, and addressing underlying contributors.

If you’ve been told “everything looks normal” but you continue to struggle with these symptoms, it may be worth discussing POTS with your healthcare provider.

06/02/2026

Whole food protein will almost always be my first recommendation.

Foods like eggs, fish, Greek yogurt, chicken, tofu, legumes, and cottage cheese provide not only protein, but also vitamins, minerals, healthy fats, and greater satiety.

That said, there *is* some interesting research on whey protein specifically before meals.

Studies have shown that consuming whey protein 15-30 minutes before a meal may help improve post-meal blood sugar response and insulin sensitivity, particularly in people with insulin resistance or type 2 diabetes. This appears to happen because whey protein stimulates incretin hormones (like GLP-1) and insulin release, while also slowing stomach emptying slightly.

💡 Translation:
A small whey protein “pre-load” before meals may help reduce blood sugar spikes after eating.

This does *not* mean protein powder is “healthier” than real food. It is simply a strategic tool that may be useful in specific situations — especially for people struggling to meet protein goals, stabilize blood sugar, or improve satiety.

As always: the foundation is still real food, balanced meals, movement, sleep, and overall dietary quality.

05/31/2026

Not all fats affect the body the same way.

Research shows that high-fat diets can impair muscle insulin sensitivity in as little as 4 weeks — but the TYPE of fat matters significantly.

When anti-inflammatory omega-3 fats (like fish oil) were added, researchers saw improvements in:
• Muscle insulin sensitivity
• Triglyceride levels
• Visceral fat accumulation

💡 Key takeaway:
Insulin resistance is not just about sugar intake. Fat quality also plays a major role in how the body responds to insulin.

Higher intakes of saturated and highly processed fats may negatively impact metabolic health, while omega-3 fats and monounsaturated fats appear to be more protective.

Human studies have shown similar findings, with improved insulin sensitivity when saturated fats are replaced with healthier fat sources such as olive oil, nuts, seeds, avocado, and fatty fish.

Small dietary shifts over time can have a meaningful impact on metabolic health.

05/28/2026

Sugar vs. Starch: What’s REALLY driving muscle insulin resistance? 🧬👇

When we talk about metabolic health, the knee-jerk reaction is often to blame sugar entirely. But as a naturopathic doctor, I always look to the data to separate marketing from physiology.

A study published in the Journal of Korean Medical Science sheds light on how different macronutrients actually affect our muscles' ability to absorb glucose.

Here is what the evidence shows:

The Carbohydrate Truth
The study compared high-sucrose (sugar) diets to high-starch diets. The surprising result? Both induced a similar level of muscle insulin resistance. Refined sugar didn't have an additional harmful effect compared to starch. Instead, the driving factor was excess calorie intake and the resulting visceral fat accumulation. Human trials echo this: a landmark study in The American Journal of Clinical Nutrition (Black et al., 2006) confirmed that when total calories are kept stable, swapping starch for sucrose does not alter human muscle insulin sensitivity. If you are overeating total energy, your metabolic health takes a hit—regardless of the carb source.

05/21/2026

PCOS is now PMOS.

After years of discussion and global collaboration, the condition previously known as PCOS (Polycystic O***y Syndrome) has been renamed:

✨ PMOS — Polyendocrine Metabolic Ovarian Syndrome ✨

And honestly? This is a really important shift.

The old name focused heavily on “cysts” and ovaries — even though:
• many people never had ovarian cysts
• the condition affects far more than reproductive health
• metabolic dysfunction is often one of the biggest drivers

PMOS better reflects what clinicians and patients have known for years:
This is a whole-body hormonal and metabolic condition.

05/10/2026

Anxiety can look a lot like ADHD.

Trouble focusing.
Restlessness.
Forgetfulness.
Starting tasks and not finishing them.

But the why is different.

With anxiety, your brain is in a constant “threat detection” mode.

Physiology matters here 👇
When the nervous system is activated:
• Cortisol and adrenaline increase
• The brain shifts resources to survival
• The prefrontal cortex (focus, planning, memory) goes offline

So it’s not that you can’t focus—
your brain is prioritizing safety over attention.

The result?
You feel scattered, distracted, and overwhelmed…
which can look a lot like ADHD.

Understanding the this matters—
because the support looks different.

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Whitby, ON

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https://www.claringtonchiro.ca/, http://www.formhealthcare.com/

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