Dr. Kate Naumes, ND

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Dr. Kate Naumes, ND www.naumesnd.com Dr. Kate Naumes (sounds like “Thomas”) tailors her recommendations to meet the individual needs of each client. Holyoke.

She believes in the power of preventative medicine and the necessity of client education. Her approach combines a thorough history with lifestyle modifications such as dietary, sleep, and exercise recommendations, as well as, various holistic methods to guide and empower her clients on their journey to optimal health. Rather than focusing on the treatment of disease or elimination of symptoms, Dr. Naumes, ND considers how we live, how we interact with our environment and how those choices affect our well-being. Trained as a primary care physician, she has a special interest in women’s and children’s health. Her choice to become both a naturopathic doctor and midwife arises from a desire to provide continuity of care. She provides preconception and infertility counseling, newborn and pediatric care, as well as ongoing well-woman and menopause support. She is living and practicing in Dallas, TX. The state of Texas does not, as of yet, license Naturopathic Doctors. As such, she holds her license in Oregon and Washington and acts in Texas as a wellness consultant. She holds a Doctorate in Naturopathy and a Certificate in Midwifery from Bastyr University and BA in Biochemistry from Mt. To schedule an online telehealth appointment, please visit :: http://holisticwellness.janeapp.com/

If you’re waking up at 3 a.m. every night, you may have started assuming it’s just part of getting older.It isn’t someth...
10/14/2026

If you’re waking up at 3 a.m. every night, you may have started assuming it’s just part of getting older.

It isn’t something you simply have to accept.

Sleep affects far more than how tired you feel the next morning. It supports brain function, physical restoration, hormone regulation, appetite, immune function, and healthy aging.

And during perimenopause and menopause, sleep can become more complicated.

Hot flashes and night sweats can wake you. Hormonal changes can affect sleep directly and indirectly. Anxiety, mood changes, urinary symptoms, alcohol, caffeine, medications, sleep apnea, restless legs, and other sleep disorders can also play a role.

Which means there isn’t one universal answer.

Good sleep habits matter, but persistent sleep disruption deserves more than “try lavender and turn off your phone.” The first step is figuring out what is actually waking you up.

That’s exactly what I’m covering in my upcoming newsletter, The 3am Wake-Up.

Because broken sleep is a symptom worth investigating, not a badge of midlife.

📩 Sign up for the newsletter to get The 3am Wake-up in your inbox.

Your symptoms aren’t failures. They’re signals.A change in sleep. A shift in mood. Brain fog that wasn’t there before. A...
10/05/2026

Your symptoms aren’t failures. They’re signals.

A change in sleep. A shift in mood. Brain fog that wasn’t there before. A period that suddenly looks different. Fatigue you can’t explain.

Your body is giving you information.

That doesn’t mean every symptom is a crisis and it doesn’t mean you need to chase every fluctuation with a supplement or a lab test. It means your symptoms deserve to be noticed, understood, and put into context.

Especially in midlife, it’s easy to blame everything on hormones and move on.

But good care asks better questions:

What changed?
When did it start?
What else is happening?
What does the pattern tell us?

My job isn’t to silence the signal and send you on your way.

It’s to help you understand what your body may be communicating so we can decide what, if anything, needs to happen next.

📩 If you’re ready to make sense of what your body has been trying to tell you, DM me BOOK.

Your health is bigger than your symptoms.You can be eating well, exercising, taking your supplements, and still feel lik...
10/01/2026

Your health is bigger than your symptoms.

You can be eating well, exercising, taking your supplements, and still feel like something is off.

Maybe you’re sleeping terribly because work is crushing you.
Maybe your anxiety is being amplified by isolation.
Maybe you’re physically exhausted because you’re carrying everyone else’s needs.
Maybe financial stress is affecting your sleep, your hormones, and your ability to take care of yourself.

These things don’t happen in separate little boxes.

Your physical health, emotional wellbeing, relationships, mental health, work and environment, financial security, and sense of meaning are constantly talking to each other.

That’s why I don’t want to look at one symptom in isolation and call it a day.

I want to understand the whole picture.

And no, that doesn’t mean you need to optimize every area of your life simultaneously. Please. Nobody needs that second job.

It means noticing where the imbalance is and asking: What would actually support you right now?

Because sometimes the answer isn't another supplement.

Sometimes it’s sleep.
Sometimes it’s a boundary.
Sometimes it’s strength training.
Sometimes it’s calling a friend.
Sometimes it’s dealing with the thing at work that is making you miserable.

Your wellbeing is interconnected. Your care should be too.

📩 If you’re having trouble figuring out what your body is asking for, DM me BOOK.

09/28/2026

September has a way of convincing us that we need to get our entire lives together.

New routine. New workout. New diet. New supplements. New version of yourself.

But what if you don't need a complete overhaul?

What if the most useful thing you can do for your health this season is get back to the basics?

In my new blog, I’m breaking down the six foundations of midlife health that deserve your attention before you spend another dollar on the latest wellness trend:

🛏️ Sleep
🥑 Nutrition
💪 Strength + movement
🧘‍♀️ Stress + recovery
❤️ Relationships + connection
🩺 Preventive care

You don't need to do all six perfectly. You don't need another 14-step wellness routine.

You need to know what matters most for your body right now.

Read the new post at the link in bio. 🍂
**t

09/24/2026

The stories we tell ourselves have a way of becoming the rules we live by.

"I’m just getting older."
"This is normal now."
"I should be able to handle this."
"Everyone feels this way."

Maybe. Maybe not.

Midlife is a pretty good time to question the script. Not because everything you've believed is wrong, but because your body, your priorities, and your life may have changed since you wrote it. And, yeah, some of the lessons ingrained in the past were wrong.

You’re allowed to revise the story.

And frankly, “I guess I just have to live with it” is a pretty bummer ending.

📩 If you’re ready to get curious about what’s actually going on in your body, DM me BOOK.

Let’s talk about self-care in midlife. The goal isn't to optimize yourself into oblivion. The goal is to support yoursel...
09/16/2026

Let’s talk about self-care in midlife. The goal isn't to optimize yourself into oblivion. The goal is to support yourself.

Specifically: what actually moves the needle?

Self-care in midlife should be about supporting the systems that are changing, not buying more s**t marketed as wellness.

It’s not just skincare, candles, or “me time.”

Midlife self-care should support the things that actually matter:

• Sleep
• Muscle and metabolic health
• Stress regulation
• Nutrition
• Emotional well-being

Start with the basics before piling on supplements, gadgets, and complicated routines.

Think:

✨ Strength training
✨ Adequate protein
✨ Fiber-rich foods
✨ Consistent sleep
✨ Hydration
✨ Stress management
✨ Preventive care

You don't need a 14-step morning routine and a refrigerator full of powders to take care of yourself.

Small, repeatable habits matter more than an elaborate routine you abandon in three weeks.

You're not 20 anymore, so your self-care needs need some updating.

If you’re struggling to create healthy habits or don’t know where to start, 📩 DM me BOOK. We can create a plan that actually supports you and your life.

There’s a difference between hearing a symptom and believing the person describing it.Women are remarkably good at minim...
09/08/2026

There’s a difference between hearing a symptom and believing the person describing it.

Women are remarkably good at minimizing what they’re experiencing. Sometimes because they’ve been taught to. Sometimes because they’ve been told it’s stress, aging, hormones, or “just part of being a woman.”

And sometimes they’ve heard that enough times that they stop trusting themselves.

Being believed matters clinically.

It means taking symptoms seriously enough to ask better questions. Looking beyond a single lab value. Not assuming that pain, fatigue, mood changes, bleeding, or sleep disruption are inevitable just because someone is in midlife.

It doesn’t mean assuming every symptom has one explanation. It means being curious enough to find the right one.

That’s where good medicine starts: with the understanding that your experience is data too.

If you want care where you don’t have to convince your clinician that something is wrong 📩 DM me BOOK.

Investing in your health doesn't have to mean doing everything all at once. It starts with the bare minimum.Keep your we...
09/02/2026

Investing in your health doesn't have to mean doing everything all at once. It starts with the bare minimum.

Keep your well-woman visits. Stay current with recommended mammograms and cervical cancer screening. Know your family history. Pay attention to your body.

This matters especially in perimenopause, when it's incredibly easy to write off a new symptom as “just hormones.”

Hormones can cause a lot of changes. But persistent, unusual, or changing symptoms deserve to be evaluated rather than automatically attributed to perimenopause.

Things like abnormal bleeding, persistent bloating, pelvic or abdominal pain, changes in bowel or bladder habits, unexplained weight changes, or new vulvar or vaginal changes are worth bringing up with your clinician.

And this isn't about assuming the worst. Most symptoms have simple explanations.

But it's about knowing what's normal for you so you can recognize when something has changed.

September is Ovarian & Gynecologic Cancer Awareness Month, which makes this a good time for a reminder:

Don't panic. Don't ignore. Pay attention. Get evaluated when something changes.

Knowing your body is one of the most practical investments you can make in your health.

📩 If you have questions about symptoms or what deserves a closer look, DM me BOOK for scheduling details.

08/27/2026

Being the heroine of your life doesn't mean you never struggle.

It means refusing to hand the pen to everyone else.

You don't control every diagnosis, disappointment, or detour.

You do get to decide what happens next.

Sometimes the bravest thing you can do is stop waiting for permission to take your own health, your own joy, and your own future seriously.

Late summer has a way of making people start taking inventory.Did I do enough?Did I waste the year?Am I behind?Those que...
08/22/2026

Late summer has a way of making people start taking inventory.

Did I do enough?
Did I waste the year?
Am I behind?

Those questions assume progress is measured by a checklist.

What if it isn't?

Maybe the better questions are:

• What have I learned?
• What have I let go of?
• What feels easier than it did before?
• What am I no longer willing to tolerate?

Progress doesn't always show up as a promotion, a number on the scale, or a perfectly executed plan. Sometimes it shows up as better boundaries. Better sleep. Better conversations. More confidence. More peace.

Keep measuring what actually matters.

If you're looking for thoughtful, evidence-based care that meets you where you are, 📩 DM me BOOK.

Address

Bend, OR

Telephone

+15412012918

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