Audrey Christie, Naturopath

09/18/2025

Well duh, Audrey!

Here's the thing -- most people DON'T know they are following a poorly formulated diet until those nagging symptoms appear.

There was a recent study published showing that low-carb diets tend to be missing some key nutrients...and then proceeds to list the ingredients that, in a well formulated low carb and even a keto diet should be plentiful.

Why does this matter? Why share it if I don't agree?

Simple.

It highlights that sometimes you need more help than copying what your read or (lord help us) using AI to create your nutrition plan. Working 1:1 with a practitioner or even in a small group setting is crazy affordable AND ensures you have someone with nutrition expertise in healing diets to help you avoid these pitfalls.

*Reference https://pubmed.ncbi.nlm.nih.gov/38967675/

09/17/2025

What’s your list look like? 🤔

I believe everyone has different things that fill their cup, and what works for one person won’t always work for everyone.

But I encourage you to start with these ideas and see what you can check off in a week (and then in a day 🤭

Two tips:
1- Keep an open mind
If you’ve never tried sticking to a morning routine (or breaks for deep breathing or an evening wind-down), how do you know you won’t love it?

2 - Start small.
Which thing or things on this list look easiest to add to you? Start there. Easy wins are sustainable!

What are we missing on the bingo card? Share yours and tag me in it.

PS: I will share my daily routine over the next couple of days (some are gym days, some are not, some are weekend) in storie

09/15/2025

Let’s break this down👇

(Brain health facts you may not know!)

1️⃣ 60% of the human brain is fat
Ever think about what happens to fats from your diet once you eat them? They become building blocks for things like cellular membranes, nerve cells, and brain matter! That means eating healthy fats is one of the best things you can do for your brain (and hormones but more on that later).

2️⃣Sleep removes toxins from the brain. (check out the sleep episodes on the podcast)
The brain actually has a self-cleansing mechanism that creates waves of fluid to clear metabolic waste. These waves are most active during sleep, so you can think of sleep as a form of detox for the brain.

3️⃣Gut microbes signal the brain and affect behavior.
The gut-brain axis is a two-way communication network between the gut and the brain that is largely influenced by the gut microbiome. Studies have even linked specific probiotics to stress and mood.

🤔 Is any of this making you think about the brain in a little different way?

Truth is that brain health is about so much more than memory. Brain health depends on our everyday habits and influences our overall health.

Want to learn more about how to optimize and boost your brain?

Follow along for more!

09/12/2025

RECIPE:
Dill Pickle Dressing

INGREDIENTS
½ cup mayonnaise (be sure to use Chosen Mayo)
½ cup cottage cheese
½ cup pickle juice brine from the jar
3-4 garlic cloves
2 medium dill pickles
4 Tbsp fresh dill

DIRECTIONS
Add mayo, cottage cheese and pickle juice to the blender and blend to combine.
Add the garlic, pickles and fresh dill to the blender. Blend until everything is smooth and the garlic and pickles are fully blended.
Use as a salad dressing or dip. Store in an airtight container for 3-4 days.

Recipe modified from Harvest Table Nutrition https://www.harvesttablenutrition.ca/blog/dill-pickle-dressing/

09/11/2025

What we’re seeing 👀

Women often come to us when they have been told their labs are normal and simply handed a pill or patch or worse...dismissed.

This is where naturopathy shines!

As a naturopath, I take a root-cause approach and support the body in healing from the inside out.

If you’re curious about learning more I'd love to help!

You can head over to AudreyChristie.com to schedule an introductory appointment locally in Houston/Crosby area or virtually anywhere on mama Earth.

09/11/2025

09/10/2025

Study finds that more exposure to light at night increases the risk of diabetes.

💥Published in the Lancet:

Based on data from 85,000 participants in the UK Biobank tracked for 8 YEARS, this is the largest study to date to link diabetes risk to light exposure at night.

Sources of nighttime light included lamps, streetlights, and digital screens.

Participants in the top 10% of light exposure between 12:30am and 6am were 1.5 times more likely to develop diabetes than those in the dark.

Why would this be?

Light at night can disrupt the circadian rhythm, which regulates hunger cues, insulin release, and sugar metabolism around the clock.

Some ways I advise my clients to support a healthy circadian rhythm:

☀️ Sunlight on the face in the morning, midday, and evening
☕ Keep caffeine to the first half of the day
🥣 Eat on a regular schedule
🌙 Wind-down routine at night

Sometimes simple habits make the biggest difference!

PS: this isn't the only damage these handheld devices do at night, especially to your kids.

09/09/2025

💥 5 nutrients for brain health ⬇️⬇️

▪️ Omega-3 Fatty Acids
Fatty acids are the building blocks for nerve cell membranes and important for cell-to-cell communication in the brain.
Food sources: fish, nuts, & seeds

▪️ B Vitamins
B vitamins act as cofactors for energy metabolism, and the brain needs a constant supply of energy to maintain function!
Food sources: eggs, meats, nuts, whole grains

▪️ Choline
Choline is a building block for acetylcholine, a key neurotransmitter related to memory and brain function.
Food sources: egg yolks & liver (you can take it in a capsule!)

▪️ Polyphenols
These colorful compounds in plant foods protect brain cells from oxidative stress and damage.
Food sources: berries, chocolate, & green leafy vegetables

▪️ Probiotics
Probiotics influence brain health through the gut-brain axis, benefiting mood and memory.
Food sources: yogurt, kefir, & kombucha

If you aren’t eating food sources of these nutrients every day, supplementation is an option. Just be sure to purchase them from trusted sources (usually NOT Amazon). If you have any questions, I can help!

09/09/2025

💥 5 nutrients for brain health ⬇️⬇️

▪️ Omega-3 Fatty Acids
Fatty acids are the building blocks for nerve cell membranes and important for cell-to-cell communication in the brain.
Food sources: fish, nuts, & seeds

▪️ B Vitamins
B vitamins act as cofactors for energy metabolism, and the brain needs a constant supply of energy to maintain function!
Food sources: eggs, meats, nuts

▪️ Choline
Choline is a building block for acetylcholine, a key neurotransmitter related to memory and brain function.
Food sources: egg yolks & liver

▪️ Polyphenols
These colorful compounds in plant foods protect brain cells from oxidative stress and damage.
Food sources: berries, chocolate, & green leafy vegetables

▪️ Probiotics
Probiotics influence brain health through the gut-brain axis, benefiting mood and memory.
Food sources: yogurt, kefir, & kombucha

If you aren’t eating food sources of these nutrients every day, supplementation is an option. Just be sure to purchase them from trusted sources. If you have any questions, I can help!

09/05/2025

Pause the scroll to spend a second with me here.

Most people don’t think twice about brain health unless they notice problems with their memory or concentration.

🧠 But your brain is the control center for everything else in your body!

How well your brain functions has a direct and significant effect on your stress response, hormone production, gut health, and hunger cues.

(Not to mention productivity and mood.)

We just cannot separate the body from the brain.

Some of the best ways to protect brain health?
✅ Deep Breathing
✅ Good Nutrition
✅ Movement
✅ Sleep

When you hear me saytake a holistic approach to health, this is exactly what I mean.

04/24/2024

Make sure that you are not only GETTING enough protein - you are actually able to digest and absorb it. ⤵️

Food first to help protein digestion:

1️⃣ Pineapple:
👉 Enzyme: Bromelain
☑️ Benefits: Bromelain is a mixture of enzymes found in pineapple, particularly in the stem. It aids in the digestion of proteins and can help reduce inflammation. Consuming fresh pineapple or drinking pineapple juice can contribute to improved protein digestion.

2️⃣ Papaya:
👉 Enzyme: Papain
☑️ Benefits: Papain is an enzyme present in papaya that assists in breaking down proteins. It is particularly effective in digesting tough meat fibers. Eating ripe papaya or incorporating it into smoothies can provide digestive benefits.

3️⃣ Kiwi:
👉 Enzyme: Actinidin
☑️ Benefits: Kiwi contains the enzyme actinidin, which aids in the digestion of proteins. It can be particularly helpful for individuals who may experience discomfort after consuming protein-rich meals. Adding kiwi to your diet can be a tasty way to support digestion!

ACV in 4oz of water first thing in the morning can help too 💕

01/23/2024

🛑Stop fixating on things you CAN’T control and focus on things you CAN instead.🛑

The truth is that distinguishing between what you can control and what you can’t is crucial for developing realistic and achievable health goals, as well as keeping your mindset in the right place.

If we focus solely on the things that are out of our control the whole time, we live in a constant state of worry and self-pity.

Here are some examples of things you can’t vs can control when it comes to your health:

❌️ I Can't Control:
➡ My Genetics: Your genetics do play a role in your overall health, and they cannot be changed BUT they can be influenced to turn off and on certain genotypes
➡ Age: Aging is a natural process, but you don't have to accept any condition as part of aging
➡ Environmental Factors: Factors like air and water quality and exposure to pollutants.
➡ Unforeseen Medical Conditions: Some health conditions may arise unexpectedly

✅️ I Can Control
➡ Diet: Nutrition choices, including the types and amounts of food consumed.
➡ Physical Activity: Committing to regular exercise is a choice.
➡ Sleep Habits: Establishing healthy sleep patterns is within your control.
➡ Stress Management: While stress is inevitable, how one copes with and manages stress is controllable. Techniques such as mindfulness, meditation, and relaxation exercises are be effective.

Understanding the balance between factors you can and cannot control is essential for cultivating a realistic and sustainable approach to a healthy lifestyle.

👉️Focus on the controllable aspects of your health. It will only empower you to make positive choices that contribute to overall well-being, even in the face of factors beyond your control.👈️

🤟Share this love to spread the message!