SoulSeed Wellness

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Woodbury, MN
SoulSeed Wellness

Virtual wellness consults and customized holistic health plans to help you on the path to optimal health!

Dr. Natalia Pellegrino is a naturopathic doctor and clinically-trained expert in holistic medicine, offering virtual visits. She is passionate about helping women of all ages get to the root cause of their symptoms and achieve their health goals, using safe, gentle, and effective natural medicine techniques. Dr. Pellegrino treats a wide variety of conditions, but specializes in women’s health cond

itions including hormonal imbalances, period problems, PCOS, and optimizing fertility. Other areas of focus include skin concerns, digestive issues, thyroid and adrenal balance, stress reduction, and fatigue. Virtual visits (60-90 mins) include an extensive review of your health history, environment, mental/physical/emotional health, and current health goals. Targeted lab testing (both functional and conventional) may be utilized to get more specifics on any underlying imbalances. From there, a customized wellness plan is developed for you, using evidence-based natural medicine, lifestyle modifications, nutrition, herbal medicine, nutraceuticals, and more. The ultimate goal is to create the foundations for you to maintain your healthy lifestyle, leading to long-term health.

04/12/2025

Adaptogens help your body handle stress and its effects.

Two popular adaptogens are Ashwagandha and Rhodiola—so let’s break down the differences:

🌱 Ashwagandha (think ‘calming’)
✔ Eases stress & anxiety
✔ Supports mood & relaxation

🌱 Rhodiola (think ‘energizing’)
✔ Boosts focus & stamina
✔ Supports mitochondria & resilience

Quality matters!

Herbal supplements aren’t tightly regulated, and not all brands contain what they claim.

Also keep in mind that there are potential interactions. If you take medications or have specific health conditions, talk with a holistic practitioner trained in herbal medicine before adding adaptogens.

👉🏽 If you’re looking for better ways to support stress, energy, and resilience, I'm here to help!

Here's how I can support you on your health journey:

Download my FREE GUIDE: 10 Tips for Healthy Hormones https://dr-natalia-pellegrino-soul-seed-wellness.ck.page/287cba436b

Sign up for my weekly newsletter with tips and resources to support your health:
https://dr-natalia-pellegrino-soul-seed-wellness.kit.com/f46cadd47d

1:1 consults via zoom (currently for MN residents only). Sched a free 15 min consult to learn more. https://www.drnataliapellegrino.com/appointments

04/10/2025

Stress is tricky.

It feels like it comes from the mind, but imbalances in your body can make you feel even more stressed. For example:

💥 Blood sugar swings.

Blood sugar crashes can spike cortisol, drain your energy, and disrupt your mood and sleep.

Some things you can do to keep your blood sugar stable for more stress resilience:

✔️ Start the day with protein & healthy fat (not just sugar!)
✔️ Avoid skipping meals (low blood sugar = cortisol trigger)
✔️ Pair carbs with protein or fiber to slow the glucose spike
✔️ Reduce ultra-processed foods that lead to energy crashes

You can’t control every stressor in life—but you can strengthen your body’s ability to handle stress better 💛

Have you ever noticed food affecting your stress levels?

Let me know in the comments ⤵️

If you have health goals that you would like support in achieving, I am here to help!

Here's how I can support you on your health journey:

Download my FREE GUIDE: 10 Tips for Healthy Hormones https://dr-natalia-pellegrino-soul-seed-wellness.ck.page/287cba436b

Sign up for my weekly newsletter with tips and resources to support your health:
https://dr-natalia-pellegrino-soul-seed-wellness.kit.com/f46cadd47d

1:1 consults via zoom (currently for MN residents only). Sched a free 15 min consult to learn more. https://www.drnataliapellegrino.com/appointments

04/08/2025

Stress often comes from trying to control the uncontrollable.

So, next time stress creeps in, try this:

1️⃣ Notice you feel stressed.
Just pause and recognize what’s going on.

2️⃣ Ask: Is this inside or outside my control?
If it’s outside your control, try to let it go, but still move on to step 3.

3️⃣ Make a plan.
Choose a few things you CAN do (even if the actual stressor is outside your control).

✔ Can you go for a walk?
✔ Can you listen to music?
✔ Can you make a phone call?
✔ Can you research a solution?

Training your brain to respond to stress in a healthier way takes some practice, but it’s worth it.

Share this with a friend who can relate 💖

If you have health goals that you would like support in achieving, I am here to help!

Here's how I can support you on your health journey:

Download my FREE GUIDE: 10 Tips for Healthy Hormones https://dr-natalia-pellegrino-soul-seed-wellness.ck.page/287cba436b

Sign up for my weekly newsletter with tips and resources to support your health:
https://dr-natalia-pellegrino-soul-seed-wellness.kit.com/f46cadd47d

1:1 consults via zoom (currently for MN residents only). Sched a free 15 min consult to learn more. https://www.drnataliapellegrino.com/appointments

04/04/2025

Most doctors don’t ask about stress.

Because they don’t have any way to “treat” it.

While I also don’t “treat” stress as a disease, there is a deep functional medicine toolkit to help your body become more resilient to stress when we use a holistic approach.

If you suspect stress might be affecting your health—but aren’t sure where to start—here are some questions you could ask your practitioner👇

(Hint: you’ll get more helpful answers in this area from a holistically minded practitioner 😉)

1️⃣ Do I need stress hormone testing?
Stress can disrupt cortisol and DHEA, leaving you feeling wired but tired, exhausted, or constantly on edge. Testing these hormones can show if you need extra support.

2️⃣ Could stress be affecting my gut?
The gut-brain connection is a two-way street. Stress can disrupt digestion, and poor gut health can make you less resilient to stress. Functional testing can uncover whether your gut needs targeted support.

3️⃣ What nutrients do I need when I’m stressed?
Stress burns through key nutrients like magnesium, B vitamins, and vitamin C, which can lead to brain fog, fatigue, and trouble sleeping. A practitioner trained in nutrition can help you figure out what your body needs.

4️⃣ Could stress be affecting my hormones?
Stress hormones interact with other hormonal systems and can worsen issues like PMS, cycle changes, mood swings, and blood sugar swings. A practitioner trained in functional medicine can help make sense of the bigger picture.

The point is:

Stress is not an isolated experience.

It affects your whole body.

We can't simply dismiss every symptom as "You're just stressed!", without coming up with a supportive plan to help to improve your stress response.

If you’re looking for a comprehensive approach that looks at the WHOLE person, that’s what I do.

👇Comment the word CURIOUS, and I’ll send you more information about my practice!

04/03/2025

Here are some ways to nourish your body and get more of these nutrients when stressed:

✔ Eat nutrient-dense foods
✔ Consider high-quality supplements for extra support
✔ Try adaptogenic herbs, like ashwagandha or rhodiola, to support your stress response.*

Nutrients are just one piece of the stress puzzle—and no, a handful of supplements won’t make stress disappear.

But they may help your body respond better.

If you’d like deeper support and a whole-body approach to your health, comment CURIOUS.

I'll send you the steps to get started at my practice 💛

* Always check with your holistic doctor about herbs and supplements that are:
- High quality
- the correct form/dosage
- best for you based on your needs.

04/02/2025

Myths & Facts about Stress 👇

📍Myth 1: You just have to shift your mindset.
Stress is not just in your head—it’s in your body and nervous system. While mindset shifts can help, they will only stick if your body feels safe. Stress resilience comes with nourishing foods, breathwork, movement, and deep rest.

📍Myth 2: Intense exercise helps burn off stress.
Movement is amazing for releasing stress—just don’t overdo it. Intense workouts can worsen exhaustion from stress, especially if you’re already running on empty.

📍Myth 3: Coffee helps you power through stress.
Not everyone handles caffeine the same way. Too much can overstimulate your stress response and lead to burnout. If you’re relying on coffee to push through exhaustion, your body may be asking for real rest instead.

📍Myth 4: If you’re not anxious, you’re not stressed.
Stress can show up in all kinds of sneaky ways: things like low energy, brain fog, trouble concentrating, headaches, blood sugar crashes, sleep issues, or digestive upset. Your mind is not necessarily the first place you’ll feel it.

📍Myth 5: Stress is always bad.
Stress is never fun, but it can be a driving force for personal growth and a motivation to take action on things you may otherwise ignore. Stressing that stress is bad will only make it worse. The first step is to become aware of it, and take small steps towards balancing your routine to help your stress response.

🤔 Did you know that April is Stress Awareness Month?

Watch my posts for more on ways functional medicine can address stress.

And let me know in the comments:

Which of these myths have you been sucked into? ⤵️

If you have health goals that you would like support in achieving, I am here to help!

Download my FREE GUIDE: 10 Tips for Healthy Hormones https://dr-natalia-pellegrino-soul-seed-wellness.ck.page/287cba436b

Sign up for my weekly newsletter with tips and resources to support your health:
https://dr-natalia-pellegrino-soul-seed-wellness.kit.com/f46cadd47d

1:1 consults via zoom (currently for MN residents only). Sched a free 15 min consult to learn more. https://www.drnataliapellegrino.com/appointments

03/08/2025

All calories are not created equal 💥

Let’s take salmon vs. hot dogs:

For the same number of calories, salmon is loaded with healthy omega-3s and B vitamins, but the hot dog? Mostly sodium.

This is exactly what we mean by ✨nutrient density.

Nutrient-dense foods deliver more vitamins, minerals, and beneficial compounds per calorie, compared to “empty-calorie” foods.

It’s like…

🫐 Blueberries vs. Gummies
For the same number of calories blueberries are packed with vitamin C, fiber, and antioxidants.
Gummies? Pure sugar.

🍠 Sweet Potatoes vs. Potato Chips
For the same number of calories, sweet potatoes give you beta-carotene, fiber, and potassium.
Potato chips? Processed oils, sodium, and empty carbs.

Whereas any calories will fill you up, nutrient-dense foods actually fuel your health.

They lower inflammation, balance hormones, support digestion, and even reduce the risk of chronic diseases.

✨ That’s I do things differently around here ✨

I don’t believe in just counting calories. I help clients transition to nutrient-dense foods that support long-term health.

I’m here to support anyone ready to take their health seriously.

If you have health goals that you would like support in achieving, I am here to help!

Here's how I can support you on your health journey:

Download my FREE GUIDE: 10 Tips for Healthy Hormones https://dr-natalia-pellegrino-soul-seed-wellness.ck.page/287cba436b

Sign up for my weekly newsletter with tips and resources to support your health:
https://dr-natalia-pellegrino-soul-seed-wellness.kit.com/f46cadd47d

1:1 consults via zoom (currently for MN residents only). Sched a free 15 min consult to learn more. https://www.drnataliapellegrino.com/appointments

03/06/2025

Did you know your cells face 10,000 free radical hits every day? 😬

But you can fight back with antioxidants from your diet —especially with PHYTONUTRIENTS like:

🥕 Carotenoids in carrots that support eye health.
🥦 Glucosinolates in broccoli that aid detoxification.
🧅 Quercetin in onions that acts like a natural antihistamine.
🫚 Curcumin in turmeric that supports healthy inflammation.
🍇 Resveratrol in grapes that protects heart health.

Ready to take your health to the next level with a functional medicine approach?

Here's how I can support you on your health journey:

Download my FREE GUIDE: 10 Tips for Healthy Hormones https://dr-natalia-pellegrino-soul-seed-wellness.ck.page/287cba436b

Sign up for my weekly newsletter with tips and resources to support your health:
https://dr-natalia-pellegrino-soul-seed-wellness.kit.com/f46cadd47d

1:1 consults via zoom (currently for MN residents only). Sched a free 15 min consult to learn more. https://www.drnataliapellegrino.com/appointments

03/05/2025

Feeling tired, moody, or just off? 🤔

Here are 5 common nutrient deficiencies and how they show up:

✨ Magnesium (low levels = cramps, anxiety, or restless nights)
✨ Vitamin B12 (low levels = fatigue or memory issues)
✨ Iron (low levels = anemia, tiredness, or breathlessness)
✨ Vitamin D (low levels = weak bones or low mood)
✨ Zinc (low levels = frequent colds or slow healing)

These are just a few examples of how nutrient deficiencies can impact your health. But everyone’s needs are different.

That’s why I take a personalized approach 🙌🏽

So, what’s next?

With advanced labs and individualized guidance, I can help you uncover what’s missing so you can feel your best.

Here's how I can support you on your health journey:

Download my FREE GUIDE: 10 Tips for Healthy Hormones https://dr-natalia-pellegrino-soul-seed-wellness.ck.page/287cba436b

Sign up for my weekly newsletter with tips and resources to support your health:
https://dr-natalia-pellegrino-soul-seed-wellness.kit.com/f46cadd47d

1:1 consults via zoom (currently for MN residents only). Sched a free 15 min consult to learn more. https://www.drnataliapellegrino.com/appointments

02/28/2025

Check out this new study, ladies ⬇️⬇️

I usually don’t share animal studies, but this one was just too fascinating NOT to share.

👉🏽 Researchers found that surges in estrogen increased binge drinking behavior in female mice—specifically the urge to consume multiple drinks within the first 30 minutes of being offered drinks (basically, mouse pre-gaming!).

If true for humans…

This could make women more likely to crave alcohol more during estrogen peaks or even perimenopause.

What do you think?

Have you ever noticed that you’re more likely to crave alcohol during certain times of your cycle or life? Drop me a comment ⤵️

If you have health goals that you would like support in achieving, I am here to help!

Here's how I can support you on your health journey:

Download my FREE GUIDE: 10 Tips for Healthy Hormones https://dr-natalia-pellegrino-soul-seed-wellness.ck.page/287cba436b

Sign up for my weekly newsletter with tips and resources to support your health:
https://dr-natalia-pellegrino-soul-seed-wellness.kit.com/f46cadd47d

1:1 consults via zoom (currently for MN residents only). Sched a free 15 min consult to learn more. https://www.drnataliapellegrino.com/appointments

02/27/2025

Coffee is a known source of antioxidants and linked with many health benefits—from heart health to memory to mood.

Now this new study links coffee consumption to specific changes in the gut microbiome:

▪️ Coffee drinkers have 4–8x higher levels of L. asaccharolyticus (a gut bacterium) than non-drinkers
▪️ This effect showed up worldwide, even with decaf

While it’s unclear if these microbiome changes directly impact health, this study shows just how much a single food can influence our gut. It’s a fun reminder that even a single food or drink can make a big difference!

Are you for coffee or tea? Let me know below ☕️

If you have health goals that you would like support in achieving, I am here to help!

Here's how I can support you on your health journey:

Download my FREE GUIDE: 10 Tips for Healthy Hormones https://dr-natalia-pellegrino-soul-seed-wellness.ck.page/287cba436b

Sign up for my weekly newsletter with tips and resources to support your health:
https://dr-natalia-pellegrino-soul-seed-wellness.kit.com/f46cadd47d

1:1 consults via zoom (currently for MN residents only). Sched a free 15 min consult to learn more. https://www.drnataliapellegrino.com/appointments

02/26/2025

New research shows women can benefit in a big way from as little as 3 minutes of high-intensity exercise a day ⬇️

Think activities like: ✨Running up the stairs ✨ Racing to catch a bus ✨Quickly carrying groceries up the stairs

The study analyzed data from thousands of men and women aged 40-69. Participants wore accelerometers for a week to measure daily activity (more reliable than surveys), and then researchers tracked their heart health for more than 8 years.

Results showed:

▪️ Short bursts of movement (even 20-30 seconds) throughout the day added up to big benefits
▪️ Women who performed a total of about 3 minutes of these activities per day had a lower risk of heart attack, heart failure, and other cardiovascular events.
▪️ The benefits were less significant in men.

(PMID: 39467622)

Why does this work?

High-intensity exercise stresses the heart just enough to trigger healthy adaptations ❤️

Here are some ways to get 30-second bursts of activity:

💥 Fast jumping jacks
💥 Run in place with high knees
💥 Race up and down the stairs
💥 Plyometric jumps (up and down on a box or step)

Moving our bodies is so important for overall health. I always encourage my clients to find ways to move that bring them joy. It’s exciting to see research confirm that even small efforts yield big results—without long hours at the gym!

What’s your favorite way to move? Share below!

If you have health goals that you would like support in achieving, I am here to help!

Here's how I can support you on your health journey:

Download my FREE GUIDE: 10 Tips for Healthy Hormones https://dr-natalia-pellegrino-soul-seed-wellness.ck.page/287cba436b

Sign up for my weekly newsletter with tips and resources to support your health:
https://dr-natalia-pellegrino-soul-seed-wellness.kit.com/f46cadd47d

1:1 consults via zoom (currently for MN residents only). Sched a free 15 min consult to learn more. https://www.drnataliapellegrino.com/appointments

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Woodbury, MN

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http://www.drnataliapellegrino.com/

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