Dr. Kat Bodden - Sea Change Medicine, 3050 SE Division Street, Suite 260, Portland, OR (2025)

10/14/2025

〰️ YOUR LABS DESERVE BETTER 〰️
you invested in comprehensive testing. maybe through Function Health, maybe somewhere else. you got your results back, looked at the numbers. and then... what?

people with incredible lab data (and don’t get me wrong, Function Health is absolutely incredible!) often have zero idea what to do with it... they paid for testing, have the results, but information without action is just expensive paperwork.

this is where interpretation matters.

when I look at your labs, I’m not comparing you to “normal” ranges. those ranges are based on the average American population - and we both know the average person in the United States is not a picture of optimal health. I’ll you to a much narrower reference range.

conventional medicine might say your vitamin D is adequate at 30 ng/ml. but for optimal immune function, mood, and longevity? I want to see you between 70-90 ng/ml. that’s a huge difference.

your labs are telling a story about inflammation, metabolic health, how you’re aging at the cellular level. but if you don’t know how to read that story or what to do about it, all you have is a stack of papers.

you deserve someone who can:
〰️ interpret your results through the lens of optimal health
〰️ connect the dots between markers
〰️ create a personalized action plan for YOUR body
〰️ guide you from information to transformation

if you’re sitting on lab results wondering what’s next, or wanting to get comprehensive testing but don’t know where to start, book a free 15-minute discovery calls to discuss which tests would be valuable for you, what your existing results might be telling you, and how we can create your personalized longevity plan.

link in bio to book your call 📞

your labs deserve more than being downloaded and forgotten. let’s put them to work.

10/02/2025

〰️ FATIGUE IS A SYMPTOM, NOT A DIAGNOSIS 〰️
you know something’s off. you’re dragging yourself through the day, relying on coffee just to function, and by 3pm you’re counting down the hours until you can collapse into bed. but when you go to your doctor and say “I’m exhausted,” they run some basic labs, shrug, and tell you everything looks normal. maybe they say it’s just stress. or aging. or that you need to exercise more.

but you KNOW this isn’t normal. you remember what it felt like to have energy. to wake up refreshed. to not need a nap just to make it through an afternoon. you don’t feel vibrant anymore, and “your labs are fine” doesn’t explain why.

I see this all the time in my practice. someone comes in saying they’re tired, and they’ve been dismissed over and over. but when we dig deeper, we find the real root cause: maybe it’s a thyroid issue that’s been missed, or chronic inflammation from environmental toxins, or a gut microbiome that’s completely out of balance.

the problem with conventional medicine is that it often treats the symptom without asking WHY. you might get a prescription to help you sleep better, but if the underlying cause is insulin resistance or mitochondrial dysfunction, that’s like turning off the check engine light instead of fixing what’s broken under the hood.

your fatigue has a reason. and once we identify that reason, we can create a targeted plan to address it. that’s precision medicine. that’s what actually works. finding the root cause changes everything.

if you’re tired of being tired, it might be time to look deeper 〰️ let’s chat! book a free discovery call

09/19/2025

〰️SELF-CARE IS HEALTHCARE〰️
I work with a lot of caregivers - moms, teachers, healthcare workers, and others who are always putting everyone else’s needs first. I find myself saying this all the time: you can’t pour from an empty cup.

this has actually been a core message of mine since my residency days - some things never change because they’re just that important.

〰️ self-care isn’t selfish 〰️ it’s actually the most generous thing you can do.

when you prioritize taking care of yourself, everyone in your orbit benefits. your partner gets the best version of you. your kids see a parent who models healthy boundaries and self-respect. your coworkers interact with someone who shows up fully present, not running on empty.

I’m not talking about retail therapy or mani pedis (though if those truly nourish you, by all means). I’m talking about the kind of self-care that actually fills your cup. the deep breathing practice that resets your nervous system. the morning walk that clears your head. the call with a dear friend who makes you laugh till your face hurts. the boundary that protects your energy.

think about it: who benefits when you feel your absolute best? when you’re rested, nourished, and operating from a place of vitality rather than depletion?

your energy is contagious. when you take care of yourself, you give others permission to do the same. you create ripple effects that extend far beyond your own well-being. and when you’re thriving, everyone around you benefits from that light.

take a second and think about this question: how will you fill up your cup this weekend?

09/18/2025

〰️ MINDFUL EATING 〰️
I’ve been a lifelong fast eater. my parents worked in the hospital and never had time for meal breaks, and that translated to family dinners being over very quickly. I love food - I love everything about food - cooking it, eating it, growing it, sharing it with friends. it brings me so much joy. but actually slowing down to savor the food wasn’t something that came easily.

back in June, I was recommending a mindful eating retreat at the Great Vow Zen Monastery in Clatskanie to a client, and as soon as she left I was like, hang on, *I* need to go to this. I’m a firm believer in walking the walk, and this mindful eating is the hardest part of practicing what I preach.

my biggest takeaway from the weekend was this: by slowing down, I can prolong this time of joy. in a world where there’s so much trying to steal our peace and happiness, what a beautiful way to stretch out those moments of pure contentment.

the weekend reminded me why I emphasize food hygiene so much in my work with clients. slowing down can resolve so many digestive issues - bloating, indigestion, that uncomfortable feeling of overindulging. when we eat mindfully, we can actually pay attention to our hunger and satiety cues instead of mindlessly scarfing everything down.

mindful eating supports our nervous system by activating our “rest and digest” state, which is when proper digestion actually happens. but beyond the physical benefits, it’s a practice of self-respect. it’s saying “I deserve to enjoy this moment.”

can you turn one meal this week into a meditation? whether you’re grabbing breakfast before work or sharing dinner with loved ones, consider taking just three deep breaths before you begin. put your phone away, and focus on just one bite at a time. perhaps you’ll also uncover how slowing down can prolong moments of joy.

09/09/2025

I’ve been working on this course for the last year and I am beyond elated to finally announce that the IT. IS. HERE!

welcome to The Shift 🌊 my 12-month course for longevity + vitality

you’ll get:
〰️24 bi-weekly modules over 12 months
〰️ 2 live classes each month
〰️ daily support through group chat
〰️ community platform for accountability + connection
〰️ science-backed protocols to slow (or even reverse!) the rate of biological aging

my approach is warm, collaborative, and focused on joy - not restriction. I want you to love your food, love your movement, and love your life.

everything I share with you, I live myself. not because I’m perfect, but because I’ve learned what actually works for real people in the real world.

and this stuff really works! At 36 years old, my biological age is only 27.9. that’s like turning back the clock by 22% of my life. I’m not saying this to brag, but to show you what’s possible.
I follow all of my own protocols. I have a lot of joy and fun in my life. I’m not living in restriction or deprivation - I’m proof that you can do all of this AND actually love your life, too.

founding member pricing ends Monday, September 15th at midnight:
✨ founding member: $997 (or $99/month)
✨ regular investment: $1,497 (or $139/month)

sliding scale available. please DM me for more info.

our first live class is Tuesday, September 16th at 5 pm Pacific.
ready to Shift? link in bio 🌊

08/28/2025

〰️ august glimmers 〰️ even in then busiest of seasons, our days are sprinkled with moments of connection, joy, and peace

08/27/2025

〰️ LIVE WEBINAR MON 9/8 〰️

okayyyy - for the last 11 months, I’ve been doing a deep dive into longevity medicine

I’ve been working on this for almost a year now and I am super excited to finally share it with you!

what if everything you’ve been told about aging is wrong?

at 62, my client Christy couldn’t walk upstairs without knee pain. she had prediabetes, constant brain fog, and felt defeated by her body
fast forward to 6 months later: blood glucose is optimal. energy restored. knee pain gone. her transformation was so remarkable, her partner joined my program too!

the difference wasn’t a miracle supplement or extreme diet. it was understanding that 75% of how we age is actually within our control

join me Monday, Sept 8th for Redefining Aging - we’ll chat about the science-backed strategies that help people add decades of vitality to their lives

this isn’t about restriction, deprivation, or intense protocols 〰️ I promise you’ll leave with a completely different perspective on what’s possible for your health

✨ registration link in bio

08/16/2025

〰️ OUT OF OFFICE 〰️
will be out of cell service for the week while I’m walking around and looking at cool rocks and lakes and maybe a moose while on my summer backpacking trip in Wyoming ⛰️

see you when I’m back on the grid ✨

08/14/2025

〰️ ABOUT ME 〰️
growing up surrounded by healthcare providers, I always knew I’d work in medicine. but my journey took an unexpected turn

I started as an ER tech in a level 1 trauma center, and while I was learning so much, something felt deeply wrong. unless a patient was actively dying, the system offered band-aid solutions: antibiotics, pain meds, and out the door. the underlying health issues that brought people back again and again were never addressed. people were stuck in a broken cycle, and I felt powerless to truly help them

that’s when I discovered naturopathic medicine by complete chance, and everything changed for me

as a naturopathic doctor, I’m not a biohacker obsessed with optimization. I’m not a super clinical MD focused solely on data. I work with your body’s innate healing potential - what we call the 〰️vis medicatrix naturae〰️ the healing power of nature

up to 75% of how we age is within our control. the most powerful medicine isn’t found in a lab, it’s found in how we nourish, move, and care for ourselves daily

but taking care of yourself doesn’t have to be about restriction

I love showing people that cooking nourishing meals can be creative and fun, that movement can feel like play, that caring for your body is an act of celebration, not deprivation. when you align with your body’s natural rhythms and needs, health becomes joyful

the ER showed me what’s broken in healthcare. now I get to show people what’s possible when we work with the body’s incredible capacity for healing and regeneration. Because you don’t have to choose between health and happiness, they’re meant to go hand in hand

your body knows how to thrive - it just needs the right conditions. I’m here to help you create them

08/09/2025

〰️ MYTH vs. FACT 〰️
(1) aging isn’t inevitable. the CDC confirms that 75% of chronic diseases are lifestyle-driven. this means you have tremendous power over how you age - through what you eat, how you move, how you sleep, and how you manage stress.

(2) every little bit of movement counts (PMID: 21459799). you don’t need to become a gym rat if you don’t want to. a daily walk, gentle yoga, or dancing in your kitchen all count. the goal is consistent movement, not perfect workouts.

(3) neurogenesis = the process of growing new neurons. learning new skills, regular movement, quality sleep, and social connections all support your brain’s ability to stay sharp and create new neural pathways

(4) hormesis = good stress! acute stress from exercise, cold exposure, or challenging yourself mentally can make you more resilient and support healthy aging. it’s that chronic, unmanaged stress that’s harmful.

(5) while certain supplements can be helpful, no pill can replace the fundamentals. getting 7-9 hours of sleep and moving your body daily will do more for your longevity than any supplement.

(6) you don’t need to overhaul your entire diet overnight. adding more vegetables, reducing processed food, drinking more water, and eating mindfully are simple changes that create profound long-term benefits.

〰️ if this piqued your interest, i have so much more to share in The Shift. get on the waitlist for early access ✨ link in bio

08/05/2025

〰️ JUST ONE THING 〰️

i took a little break from recording Season Two but
〰️ we 〰️ are 〰️ BACK 〰️ !

super excited about all of my fabulous upcoming guests 🙂

you can catch up on previous episodes with the link in my bio

available on Apple Podcasts or Spotify

08/04/2025

〰️ WHAT I MEAN BY LONGEVITY MEDICINE 〰️

let’s clear something up - longevity medicine isn’t about obsessing over the latest expensive supplement or torturing yourself with extreme protocols

real longevity medicine is about prolonging your healthspan - those vibrant, energized years where you feel strong, capable, and excited about life. it’s the difference between simply existing and truly thriving

I see too many people getting caught up in the biohacker mentality - spending thousands on gadgets, following rigid protocols, or depriving themselves of joy in the name of “optimization.” that’s not longevity medicine… that’s just another form of diet culture wrapped in fancy science.

true longevity medicine has an abundance mindset. it’s about having energy for everything you love. being present for all of life’s adventures. feeling strong enough to chase your dreams at any age.
it’s choosing movement that makes you feel alive, not punished. eating foods that nourish AND delight you. building resilience through sustainable practices that work with your real life, not against it.

the goal isn’t to live forever or achieve some impossible standard of perfection. it’s about feeling vibrant and capable for as long as possible - so you can say yes to spontaneous adventures, keep up with your grandchildren, travel the world, or simply have the energy to show up fully for the people you love.

longevity medicine should enhance your life, not restrict it. it should give you more options, not fewer. More energy, not more stress.
that’s the kind of longevity medicine I practice - and it’s what I want for you too.

〰️ get on the waitlist for The Shift: my 12-month longevity course starting this September. more info soon

Dr. Kat Bodden - Sea Change Medicine

10/14/2025

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09/19/2025

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08/28/2025

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