Well Nourished Nutrition Therapy

Well Nourished Nutrition Therapy A Board Certified Holistic Nutritionist specializing in hormonal health and digestive disorders

06/10/2026

Safety signals for the win!

Morning light
Morning movement
Protein breakfast
Caffeine w food or at least not first thing

06/09/2026

Why is everybody so annoying right now?! 😅

Join us for a FREE webinar with Marcy Holmes, Relationship Coach, and Beth Buchanan, Board-Certified Holistic Nutritionist, as we unpack what might really be going on beneath the surface.

If you’ve found yourself more irritable, less patient, more emotional, or wondering why your relationships suddenly feel harder… you’re not alone.

We’ll explore the intersection of hormones, stress, nervous system regulation, and relationships and give you practical tools you can start using right away.

Plus, you’ll get a sneak peek into our July series: four Tuesdays dedicated to navigating perimenopause with more confidence and less chaos. We’ll dive into energy, mood, relationships, and the foundational shifts that help you move through this season feeling rooted and supported.

Grab your spot through the link in bio!

06/02/2026

✨Last PerimenoPosse until September!✨

Join us on June 9th from 6:00–7:30 PM at Tree of Life Acupuncture for an evening of connection, conversation, and insight.

This month, we’re welcoming Megan Brians, who will guide us in exploring energy medicine, inner wisdom, and how to tune into the messages your body is already sending you.

If you’ve been feeling disconnected, exhausted, overwhelmed, or simply curious about a different way of supporting your health, this evening is for you.

Come as you are. Leave feeling more connected to yourself.

📅 June 9th
⏰ 6:00–7:30 PM
📍 Tree of Life Acupuncture

Space is limited, so advance registration is required. RSVP today!

Link in bio

Bring a friend and join the conversation.

If you’re starving at 3:00pm, craving sugar, or snacking nonstop after dinner…there’s a good chance your body didn’t fee...
05/28/2026

If you’re starving at 3:00pm, craving sugar, or snacking nonstop after dinner…

there’s a good chance your body didn’t feel nourished EARLY enough in the day.

Your body is incredibly smart.

If it feels under-fed, under-fueled, or stressed earlier in the day…
it will often try to “catch up” later.

This is one reason so many women:
✨ feel fine skipping breakfast
✨ run on coffee
✨ barely eat all day
✨ then suddenly feel ravenous at night

That’s not a lack of discipline.

That’s physiology.

One of the biggest “safety signals” you can send your body?
Consistent nourishment earlier in the day.

Protein, smart cabs, healthy fats and fiber = a complete meal

Your metabolism, hormones, cravings, energy, and nervous system are always paying attention to whether the body feels safe and supported.

Nighttime cravings aren’t the problem…

They’re the message.

Sign up for my newsletter for more ways to support your hormones!

http://eepurl.com/iNhgK6

Your morning coffee can absolutely support you...OR it can quietly become a stress signal your body has to compensate fo...
05/27/2026

Your morning coffee can absolutely support you...

OR it can quietly become a stress signal your body has to compensate for all day.

Coffee itself isn’t the problem.

The CONTEXT matters.

Here’s how to keep coffee helping instead of hindering your hormones, blood sugar, energy, and nervous system:

☕ Eat before coffee
Especially in perimenopause. Coffee on an empty stomach can spike cortisol and blood sugar in a body that is already more stress-sensitive.

☕ Pair it with protein and fat
This helps create steadier energy and fewer crashes, cravings, shakiness, and “hangry by 3 PM” moments.

☕ Don’t use coffee as breakfast
Coffee is stimulation.
Breakfast is nourishment.
Your body knows the difference.

☕ Support minerals and hydration
Caffeine increases mineral demand. Think electrolytes, sodium, potassium, magnesium, and enough water throughout the day.

☕ Pay attention to your nervous system response
If coffee makes you anxious, jittery, sweaty, dizzy, wired-but-tired, or unable to focus...
that’s information, your body is asking for support.

☕ Use coffee intentionally
Coffee should feel supportive, energizing, and grounding...
not like survival fuel holding your nervous system together.

One of the biggest “safety signals” you can send your body?
Nourishment BEFORE stimulation.

Your body is always listening to how you feed it.

Join my news letter for more ways to support your hormones! WellNourished

http://eepurl.com/iNhgK6

05/24/2026

Soooo yummy

This is perfect for meal prep and any time of day!

2-3 medium or hard boiled eggs
1/4 cup brown rice
1 c finely sliced cabbage

Top w kimchi, black sesame seeds and sea sally.

You under-fuel earlier in the day.You skip breakfast because you’re “not hungry”…grab coffee…promise yourself you’ll eat...
05/20/2026

You under-fuel earlier in the day.

You skip breakfast because you’re “not hungry”…
grab coffee…
promise yourself you’ll eat later…

Then 3 PM hits and suddenly:
🍪 You NEED something sweet
🥨 You can’t stop thinking about carbs
🍫 You snack all evening
🍕 You overeat at night

This is often blood sugar dysregulation and a nervous system that no longer feels safe.

Your body is smart.
If it senses stress, inconsistency, under-eating, or chaos… it will drive cravings later to protect you.

One of the most powerful things you can do for your hormones, metabolism, energy, mood, and cravings?

✨ Nourish EARLIER in the day.

Think:
🥚 Protein
🥑 Healthy fats
🫐 Fiber
🍠 Nourishing carbs

These are SAFETY SIGNALS.

Your body is always listening to how you feed it.
And when your body feels safe… everything changes.

Sign up for my news letter for more tips and tricks to support health blood sugar, less cravings, happier hormones and overall more stability and safety in your body.

http://eepurl.com/iNhgK6

SAVE THIS POST! These are my top 10 daily SAFETY signals:☀️ Morning sunlight🥚 Eat within 90 minutes of waking💪 Protein a...
05/18/2026

SAVE THIS POST!

These are my top 10 daily SAFETY signals:

☀️ Morning sunlight
🥚 Eat within 90 minutes of waking
💪 Protein at breakfast
☕ Coffee AFTER food
🥗 Balanced meals
🚶‍♀️ Walk after meals
🏋️‍♀️ Strength train
💧 Minerals + hydration
🫶 Nervous system resets throughout the day
😴 Quality sleep

These aren’t trendy wellness hacks.
They are biological reassurance.

When your body feels safe, it becomes more responsive:
✨ better energy
✨ more stable moods
✨ improved blood sugar
✨ fewer cravings
✨ healthier hormones
✨ better recovery
✨ more resilience

Your body isn’t broken.
It’s responding to the signals it receives every day.

Small signals.
Repeated consistently.
Create massive change.

Which safety signal are you working on first?

Sign up for my newsletter and get access to practical tools, hormone-supportive nutrition tips, nervous system support, blood sugar education, recipes, and real-life strategies to help you feel more energized, resilient, and well nourished through every stage of hormones.

http://eepurl.com/iNhgK6

05/17/2026

Your body is always paying attention to the signals you send it.

Skipping meals.
Living on caffeine.
Overtraining.
Rushing through meals.
Under-eating protein.
Staying in go-go-go mode all day.

Those can feel like “normal life”… but to your physiology, they can register as stress.

Safety signals are the small, consistent things that tell your body:
✨ You are nourished
✨ You are supported
✨ You are not in survival mode

Things like:
• Eating within 60–90 minutes of waking
• Prioritizing protein at breakfast (30 grams)
• Balanced meals every 3–4 hours
• Mineral-rich hydration
• Strength training instead of punishment cardio
• Taking 2 minutes to breathe before meals
• Getting morning sunlight
• Resting without guilt

These little things may seem too simple to matter.
But physiology responds to consistency more than intensity.

Your hormones, metabolism, nervous system, digestion, and energy all listen to the environment you create every single day.

Your body doesn’t just need willpower.
It needs safety.

Join my mailing lists for tips to start feeling better today! Link in bio.

You’re eating all the protein.Lifting all the weights.Following the experts.And your body still isn’t responding the way...
05/17/2026

You’re eating all the protein.
Lifting all the weights.
Following the experts.
And your body still isn’t responding the way it used to.

That’s not a motivation problem.
That’s physiology.

Perimenopause changes the way your body responds to stress, blood sugar, recovery, sleep, inflammation and even exercise.

I can help! Join my email list for easy tips to start feeling better today!

http://eepurl.com/iNhgK6

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Bend, OR

Opening Hours

Monday 9am - 5pm
Tuesday 9am - 4pm
Wednesday 9am - 4pm
Thursday 9am - 3pm

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