Fulfilled Life

Fulfilled Life Doctor of Holistic Health (BCDHH)
Naturopath & Homeopath (BCN & BCHP)

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01/17/2026

Rest isn't optional - it's when your body repairs tissue, consolidates memory, and rebalances hormones. Without deep sleep, cortisol stays elevated and healing stalls.

01/16/2026

Progress isn't just the scale. If you're sleeping better, less bloated by afternoon, or having more stable energy - your metabolism is healing even if the number hasn't moved yet.

Your vitamin D levels are "normal" but you're still exhausted, moody, and getting sick constantly.Here's the problem: "n...
01/16/2026

Your vitamin D levels are "normal" but you're still exhausted, moody, and getting sick constantly.

Here's the problem: "normal" ranges (30-100 ng/mL) are too wide. Optimal for energy, immunity, and hormone function is 50-80 ng/mL - but most doctors don't tell you that.

Plus, D3 needs cofactors to work:

- Vitamin K2 (directs calcium to bones, not arteries)

- Magnesium (activates vitamin D receptors)

- Healthy fats (D is fat-soluble)

Taking D3 alone without these can actually cause imbalances.

And January? Your levels are at their lowest after months of low sun exposure.

If you're supplementing D3 but not feeling the difference, dosing and cofactors matter more than you think.

Need help finding a quality D3 + K2 blend with proper dosing? Comment below or message me - I'm happy to share what works.

When was the last time you had your D levels tested?

01/15/2026

You can't supplement your way out of a system that's still inflamed - but the right nutrients can support healing when your body is ready to use them.

You've been told to eat small meals every 2-3 hours to "keep your metabolism going." Here's why that advice might be sab...
01/15/2026

You've been told to eat small meals every 2-3 hours to "keep your metabolism going."

Here's why that advice might be sabotaging your energy: Constant eating keeps insulin elevated throughout the day.

When insulin is always active, your body never gets a chance to tap into stored fat for fuel - it just keeps processing incoming food.

Plus, your digestive system never gets a break.

Every time you eat, even a "healthy snack," your gut has to produce enzymes, acids, and coordinate motility. This takes energy.

For women with blood sugar dysregulation or cortisol issues, frequent eating can actually worsen fatigue because your body is constantly working to process food instead of repair and restore.

Strategic meal spacing (with adequate protein and fat at each meal) often works better than grazing - especially if you're exhausted.

What meal pattern have you been following - frequent small meals or fewer larger ones?

Sweet potatoes are one of the most underrated foods for weight management and metabolic health.Unlike white potatoes, sw...
01/14/2026

Sweet potatoes are one of the most underrated foods for weight management and metabolic health.

Unlike white potatoes, sweet potatoes have a lower glycemic index - meaning they won't spike your blood sugar and trigger the insulin roller coaster that leads to fat storage and cravings.

They're also rich in fiber (which feeds beneficial gut bacteria), potassium (essential for managing cortisol and reducing water retention), and beta-carotene (a powerful anti-inflammatory antioxidant).

When you're trying to support stable energy and reduce inflammation, complex carbs like sweet potatoes actually help - especially if you've been under-eating carbs and your thyroid has slowed down as a result.

How to use them: Roast with skin on (that's where most nutrients are), pair with protein and healthy fat for balanced blood sugar, eat earlier in the day when insulin sensitivity is highest.

This isn't about restriction. It's about choosing foods that work with your biology, not against it.

What's your favorite way to prepare sweet potatoes?

I used to watch my husband eat the same dinner I did and stay lean while I gained weight.I thought it was so unfair. I t...
01/14/2026

I used to watch my husband eat the same dinner I did and stay lean while I gained weight.

I thought it was so unfair. I thought maybe my metabolism was just broken.

Then I tested my gut microbiome and realized: my body wasn't broken - my gut environment was different.

My Firmicutes-to-Bacteroidetes ratio was off, meaning I was extracting more calories from food. Plus, I had intestinal inflammation driving insulin resistance.

(The test also showed several other issues, but that's for another post.)

Once I rebalanced my microbiome, the weight started releasing. Same food, different gut, different outcome.

This completely changed how I practice. I stopped assuming everyone processes food the same way, because your gut determines your metabolic response.

If you're doing "everything right" but your body isn't cooperating, it might not be about willpower. It might be about your gut.

And that's testable.

Yelena Tselenchuk
Doctor of Holistic Health (BCDHH)
Naturopath & Homeopath (BCN & BCHP)

You're Not Gaining Weight from Food. You're Gaining It from Inflammation.Ever eaten cleaner and somehow gained weight?It...
01/13/2026

You're Not Gaining Weight from Food. You're Gaining It from Inflammation.

Ever eaten cleaner and somehow gained weight?

It's one of the most frustrating January experiences - you're trying, you're being more intentional, and your body still feels swollen, inflamed, or stuck.

Here's what most people don't realize:

Inflammation changes how your metabolism works - not your effort level.

When inflammation is high, your body shifts into protection mode.

That means slower metabolism, disrupted insulin sensitivity, blocked thyroid conversion, elevated cortisol, altered gut bacteria, and weight that refuses to move - even when your habits improve.

How Inflammation Blocks Fat Loss

Inflammation → Insulin Resistance

Your cells stop responding to insulin, so your body stores fat instead of burning it - even in a calorie deficit.

Inflammation → High Cortisol

Chronic stress (including under-eating and over-exercising) raises cortisol, which triggers belly fat storage and muscle breakdown.

Inflammation → Blocked Thyroid

Your TSH can look "normal" while inflammation blocks T4-to-T3 conversion - slowing your metabolism even when labs say you're fine.

Inflammation → Gut Imbalance

Certain gut bacteria extract more calories from the same food. It's not willpower - it's microbiology.

This is the pattern I see resolve when we test comprehensively and address root causes - not just symptoms.

So where is YOUR inflammation coming from?

It could be gut dysfunction, chronic stress chemistry, or environmental toxins - and standard labs almost never reveal it.

👉 This week's blog explains:

-Why your "healthy routine" might be making it worse

-What conventional labs miss (and what to test instead)

-Where inflammation actually comes from

-What to do if this sounds familiar

Read the full article below 👇

If it resonates, let me know in the comments - I'm happy to help you figure out your next step.

Yelena Tselenchuk
Doctor of Holistic Health (BCDHH)
Naturopath & Homeopath (BCN & BCHP)

Your gut bacteria determine how many calories you extract from food. Two people eating identical meals can have wildly d...
01/13/2026

Your gut bacteria determine how many calories you extract from food.

Two people eating identical meals can have wildly different metabolic outcomes based on their bacterial composition.

This is why calorie counting fails for people with SIBO, candida overgrowth, or dysbiosis - the problem isn't what you're eating, it's what your gut is doing with it.

Standard weight loss advice assumes everyone has the same gut microbiome. They don't.

If you're eating "perfectly" and still gaining weight, reach out. We need to look at what's happening in your gut, not just what's on your plate.

Yelena Tselenchuk
Doctor of Holistic Health (BCDHH)
Naturopath & Homeopath (BCN & BCHP)

01/12/2026

Your thyroid slows down in winter. That's biology, not failure. But if you're exhausted even with "normal" labs, you need more than TSH tested.

01/10/2026

Your value isn’t tied to productivity.
Rest isn’t something you earn - it’s something you need.

01/09/2026

Perfectionism is the fastest way to quit. Progress beats perfection every time.

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