Dr. Christa Reed Kruger, ND

09/04/2025

08/26/2025

After a hot summer, sauna season has started! The water in this cold plunge is about 8-10 oC. The first time was challenging, the next time I enjoyed it.

Years ago, I used to be able to do the cold pools at the spa no problem, until my nervous system and adrenals got fried. I had to take a step back to nourish and rebuild, but now I’m able to do it again.

Sometimes we get caught up in what we “should” be doing for our health, and we forget to tune into what our body is telling us. When I was burnt out, my inner voice screamed “no way!” to the cold water, so I opted for a gentler routine. Now I am ready and able to accept the benefits of this wonderful hydrotherapy treatment.

Remember that just because something is labeled as “good for you”, does not mean that it is good for you right now.

This is the nuance of individualized health care, the stuff that your search engine or AI is not picking up on.

So yes, cold plunges can improve mood & stress, recovery, focus, sleep, immune function, and circulation. But they can also send alarm bells to your system and put too much pressure on an already depleted body.

If you’d like support decoding your health story, let me know, I’d love to help.

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Information not advice

08/18/2025

I spent Saturday on the shore of Lake Huron, visiting with old friends from university. What a way to fill up - through laughter, hugs, and sunshine.

It’s also so thrilling to spend time with healthy families, kids eating cucumbers & trail mix and swimming all day without a screen in sight, while using tallow balm sunscreen. (My people!)

Waves & sunshine recalibrated my nervous system, and helped rebalance cortisol levels. Walking barefoot in the sand for extra grounding.

This morning was cooler, giving the first hints of fall. Have you thought about how your routine will be shifting soon?

- earlier bedtime
- busier schedules
- more time indoors

This is a great time to plan your next steps, to find ways to support your health all year long.

There’s an abundance of fresh, local, vibrant food available now, I passed about a million food stands on the drive to the lake. Enjoy it while it’s here! 🥒🌶️🫑🥬🍅🍑

Find simple joys wherever you can.

See you soon!
Dr Christa

07/26/2025

Did you know that there are dietary recommendations to go alongside GLP-1 medications? I imagine this could improve outcomes and potentially limit side effects.

From JAMA Internal Medicine: This JAMA patient page covers weight-loss medications, focusing on food craving reduction, blood glucose control, dietary strategies, exercise for muscle retention, and lifestyle changes to prevent weight regain.

https://ja.ma/4o1DPIT

07/08/2025

I know it’s confusing, do we jump into carnivore, Mediterranean, keto, plant-based, paleo, intermittent fasting …?

If you are asking this question, I invite you to ask a different, more important one:

👉 How do I feel most nourished and at my best?

It’s going to be different for everyone, at different stages in our lives, because we are unique individuals with personalized needs.

It’s hard to imagine a time when we didn’t connect what we ate with how we feel, and some of us still aren’t there yet.

Ask yourself:
- do I feel energized or sluggish?
- do I feel bloated or full?
- am I ready for a nap?
- did I enjoy my meal?
- how is the heartburn?
- do my joints aches?
- is there congestion or phlegm?

Asking these questions helps you to connect with your own inner wisdom, the way that your body speaks to you.

Of course, our bodies communicate in many ways, and the message might not always be clear to you, which is where I come in!

See you soon 😊

06/25/2025

The one thing I don’t love about my days is all the sitting. I do my best to get up and move, or take a walk during a break, but it doesn’t always work out.

My dog feels the same way after a day inside, and quickly dumped a bucket of balls and fully destroyed it in 5 seconds. Lack of movement makes him squirrelly, and it does the same thing to me (and likely you too).

Luckily summertime light allows space for evening walks.

An hour later I was up over 10,000 steps, had listened to a podcast, and my mind was calmer. So was my pup.

I also saw another turtle. 🐢 (Thanks to the one who sent me the spiritual meaning last week ✨).

One of our greatest challenges with our health is connecting our habits with how we feel, and what we need to do to feel differently.

👉 Book with me to chat about your health habits - they won’t be the same as mine and that’s ok, we all have different needs & goals.

06/16/2025

Too pretty not to share! 🌸 To look at this flower, it’s hard to imagine thinking that Nature got it wrong and that we need to meddle with it!

This peony was gifted to me in celebration of a patient’s huge win - a work promotion that required her to be focused, calm and super sharp in order to achieve her goal.

We don’t always need to have something “wrong” in order to look for support with our health, we can also be seeking the next level of optimal wellness.

In fact, many of my patients have already dialed in their nutrition and movement routines but just want to go that extra step towards prevention and optimization.

They might feel pretty good or even great, but see their parents or grandparents struggling and want to take a different approach. They might be acknowledging the way our bodies are exposed to chemicals or stressors and want to provide extra support.

It finally feels like summertime, a season when a lot of us start to feel better. Now is the time to think about how to use that momentum to move forward.

06/12/2025

The way we start our mornings can set the tone for the whole day.

So many things happen that are outside of our reach, but our inner world is within our control.

-> more protein at breakfast means better energy and less cravings throughout the day
-> morning sun provides red light, which offers a whole range of benefits and helps offset the blue light from screens and being indoors
-> starting the day with positive thoughts & gratitude, before news & social media

It’s a busy day today, with an early morning school drop off, new patients, meet & greets, and checking in on some plans.

My objective is to help bring clarity and healing into your routines, in a way that works for you and your life. It is not one size fits all. If we were all the same it would be so boring!

June is a bit nuts for a lot of us - constant emails and extra events with school, kids activities, winding up projects and gardening - we’re all just doing our best, be kind to yourself!

As we wrap up the spring and prepare for more easy breezy days of summertime, consider how you would like to approach your wellness routines, how you might adjust your supplements and your foods & movement.

Many of us feel better in the summer than we do in the winter, so it’s a great time to take advantage of that momentum.

See you soon!

Dr Christa

06/04/2025

https://www.facebook.com/share/1E72Z2Bd2k/?mibextid=wwXIfr

04/22/2025

You may have heard that PROTEIN has been in the spotlight and eating more of it might be a good thing.

✔️ Energy
✔️ Metabolism
✔️ Blood sugar
✔️ Hormones
✔️ Immunity
✔️ Strength
✔️ Mood

Protein is a macronutrient that is a perimenopause superstar. It is also good for all kinds of other indications, like preserving muscle & bone as we get older.

The recommended amount tends to be 1-2g per kg. (I still don’t think of weight in metric so I have to convert it). This means that a 150lb person might go for 68-136 grams of protein per day, but there all kinds of reasons these amounts could change.

There are times this isn’t the right choice, like for some with kidney issues. So, of course talk it over with your health practitioners.

I love it when we can empower our health!

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Information, not advice

04/03/2025

Always aiming to inspire your healthy living journey, we have recipes in the reception room for you to grab each time you are in!

We all get in food ruts from time to time. These whole food, nutrient dense recipes are packed with flavour, and are easy to make. I tend to stick with seasonal ingredients for some extra simplicity & affordability.

Make sure you check them out!

03/31/2025

Happy Monday! The start of a new week. Do you begin your days mindfully, with time and space to set your intentions for the day? Or do you rush around, always a step behind?

Bring calm to your day by:
🌟 going to bed earlier
🌟 waking up earlier
🌟 creating before you consume
- make a warm drink 🍋
- journal
- breathe
- breakfast
- name 3 things you are grateful for
- stretch or workout
🌟 get morning light
🌟 prepare as much as possible in advance (meal prep etc)
🌟 grounding
🌟 a few minutes to snuggle with your kids or pets

Notice the difference in your days, then see how this shifts your week.