Navigate Wellness

Navigate Wellness Preconception | Prenatal | Postpartum
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Prenatal | Pediatric | Performance
Neurologically and nutritionally based health care for the Denver metro community.

04/23/2026

Nature is the original “biohack” and is still our best ally!
Saunas have been used for ages…but they didn’t always have red light. I love a good “old fashioned” cedar sauna with a wood stove 😍

Sunrises, sunsets, sharing a meal outdoors at lunch with daylight in your eyeballs (skip the sunglasses if you can)! Sitting by a fire, enjoying candlelight. As humans we have a biological connection to fire.

All of these things are less and less part of our daily lives, so now there’s a whole industry creating devices (that can be great and helpful and healing) to offset our unnatural lives.

I love biohacking. As a functional medicine doctor I own, use and recommend many of these devices and tools. But let’s not lose the forest for the trees. Pick a way to connect, or reconnect, to a natural rhythm this week. Maybe start on the weekend, that’s often what my private clients find to be easiest. Every shift in the right direction counts, progress over perfection!

04/17/2026

If you “spiral” during the second half of your cycle, or joke about your “luteal loop” 🫣 you probably don’t have enough progesterone.

Did you know you should actually feel CALM and STABLE during this phase of your cycle? Yuuuup 😬

There are many root causes for this:
Poor ovulation and chronic stress are two of the most common ones that I see…honorable mention for nutritional deficiencies and blood sugar dysregulation.

This comes from nothing resembling a high horse… because it wasn't that long ago that I had really severe mood swings before I started my bleed every month. I knew this wasn't normal, and I set out to fix it.

Everyone's root cause is unique, but I want you to know that if you're feeling like this, this is absolutely not normal and it can resolve. You deserve to be a little zen yogi (or whatever your version of that is) during the second half of your cycle 🧘🏻‍♀️ feel free to reach out if you need support. We help women feel like themselves again every week in the functional medicine clinic and on telehealth!

04/15/2026

Did you receive a diagnosis without a deep dive? Or conversely, were you dismissed and not given any support?

At least half of my initial calls with clients have one of those two threads 💔 and it drives me crazy!

You deserve to know why you feel like crap! And you deserve to have it actually be investigated, deeply, dare I suggest… from a functional lens?

As a functional medicine doctor, I know I am biased. But I also know our clients heal from undiagnosed or misdiagnosed or improperly treated hormonal & metabolic issues every, single, week!

Remember, your diagnosis is supposed to give guidance and information on how to move forward… it is not your destiny!

04/11/2026

Sauna + women’s health… are you leveraging it to the best, or making a mistake with timing?

04/07/2026

It’s totally fine this is my third cup of coffee… because I had protein first 😂

Honestly, this is life lately.

And truly, I know it's not the best thing for my hormones, and in a season of low sleep, it really shouldn't be what I'm going for.

Buuuuuut… With an entire backend migration for all of our software, website, and communication for the office, this is my reality most days.

What health lie do you tell yourself? No judgement, we all have seasons to weather lol.

03/19/2026

If your OB, midwife, REI, provider of any kind, is not talking to (and recommending evaluation for) BOTH of you, it’s time to find a new fertility team.

Fertility is a team sport. Research points to 50% of infertility being male cause, and we know we need far more research on the male factors in recurrent pregnancy loss (RPL)!

When a woman presents to my clinic after a pregnancy loss (early OR late), Dad’s health is part of the initial conversation. It’s not an afterthought. It’s not something we get around to if they “have another one” or “after a few more months.”

It’s a foundational pillar in our fertility programs. While miscarriage is outside our control, we still do everything in our power to stack the dominoes in our favor from the start!

If your doctor is not holding this standard for preconception & fertility care, I don’t care what network they’re in with… for me, they’re out.

03/18/2026

Poor sleep messes with your metabolism… which messes with your hormones!

It’s a cascade we just can’t ignore. We recognized this more acutely a few years ago, after watching patients’ blood sugar get all out of whack with the spring time change (and also during sleep regressions or leaps with their littles - shoutout to moms who think daylight savings time’s got nothin’ on motherhood)!

We love being able to use smart tech & tools like Oura rings or Whoop, alongside a CGM (continuous glucose monitor) to really get the nitty gritty on what is causing your hormones and health to not just have gotten all out of whack… but why it isn’t getting its act together, despite you doing everything right!

If you use a piece of tech or a smart tracker and it’s changed your life and your health, let us know below which one is your favorite? Any you’d avoid at all costs?

03/17/2026

If you struggle to fall asleep, stay asleep, or you wake feeling like you haven’t slept at all - let’s talk.

Because it *could* be a deficiency of melatonin… but that doesn’t mean you need to take it in a supplement form!

It might mean you need to stop blocking your body’s OWN melatonin production! Which I see as an issue in a majority of my patients.

The other huge problem I see is metabolic: your blood sugar is on a rollercoaster, not just from dawn ‘til dusk… but into your sleep window, too!

Unstable blood sugar is a huge factor of not just sleep issues, but hormonal imbalances, high cortisol, low progesterone, irregular cycles - and poor sleep just compounds all these other issues and they snowball.

If this sounds like you, comment “more info” and let’s get to your root causes so you can finally get a good night’s sleep and your hormones can heal!

03/13/2026

When it feels like you’re in the messy middle of healing… and your hormones are all out of whack, you’re doing everything right, but it doesn’t feel like you’re making progress yet…

Maybe it’s not *just* the messy middle. Maybe it’s also the magic-making middle.

Just some functional medicine Friday thoughts 🫶🏽

If you feel tired all the time, even when you’ve actually slept 💤 it’s not a motivation issue… and it IS a solvable prob...
03/11/2026

If you feel tired all the time, even when you’ve actually slept 💤 it’s not a motivation issue… and it IS a solvable problem.

You just needs a better approach (not another coffee).

Here’s where I often start with women & moms in my functional medicine clinic:
1- Stabilize your blood sugar. Eat real meals. Especially in the morning.
Protein, fat, fiber, and yes - carbs. But the kind that are actual food, not processed garbage (or processed junk masquerading as healthy snacks).
Skipping meals and running on caffeine is a fast track to an energy crash.
2- Support your hormones and nervous system. Chronic stress keeps your body in survival mode, and you cannot have real energy there. Rest, sunlight, and actually slowing down matter.
3- Replete nutrients. Low iron, B vitamins, magnesium, and electrolyte imbalances (or just plain dehydration) are incredibly common, and they matter way more than most people realize.

When these pieces are in place, your mitochondria start to come back online and you actually start having energy again. You can slow down on the espresso hopping to fuel your day and start having *actual* capacity again.

You don’t need more willpower, you need better a root-cause approach ✨

Comment ENERGY if you want to go deeper.

03/10/2026

If you’re not sleeping well, you’re not ovulating optimally… and your hormones are not humming along keeping you as energized, calm, and joyful as you could be (they’re also not helping you get, or stay, pregnant)!

If you’ve ever wondered “why do people say sleep affects women’s hormones?” Or “ why do I always overheat after I sleep poorly?” Or “how does poor sleep negatively affect women’s hormones? What does it actually mess up?” - here’s your answer 🫶🏽 sleep is a foundational pillar to optimal health for all people, and especially for women who are looking to heal hormones, who are dealing with low progesterone, and especially those who want to support their cycle and fertility!

11/05/2025

This is why a study of YOU (aka a study of “n=1”) is so crucial in YOUR healing journey (makes sense when we say it like that lol)!

Some influencer says: “eat your fiber first, then fat and protein, save your (simple/quick) carbs for last” - and while this isn’t inherently *bad* advice… the people who need it the most (aka those of us with poor insulin sensitivity or full on insulin resistance) are going to get the least profound results from this advice!

This is why we love using Theia .ai with continuous glucose monitors for our clients AND checking their fasting insulin on labs!! (Pro move is to marry it with Mira for our fertility clients) 💞 feel free to post a comment if you have any questions or check out their profiles for more info - these pieces of tech & data help us work smarter so healing doesn’t have to be so stressful (this is not a sponsored post - we just want everyone to have access to our tools, client or not)!

When we have the full picture, we can get you the results your want for your health the fastest. We don’t guess, we check 🫶🏽

PMID: 40467897
👆🏽 also - feel free to read the study for yourself, I (Dr. K) spend time reading research every single week and nothing makes me happier than nerding out with clients about research 🤓

Address

8156 S Wadsworth Boulevard, E-360
Littleton, CO
80128

Opening Hours

Monday 9am - 12pm
3pm - 6:30pm
Tuesday 7:30am - 12pm
3pm - 6:30pm
Wednesday 3pm - 6:30pm
Thursday 9am - 12pm
3pm - 6:30pm

Telephone

+13039131671

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