The Core Four: 4 Simple Ways to Transform Your Morning

How you start your morning can set the tone for your entire day. In this episode, Dr. Chell breaks down his “Core Four” morning practices designed to help you feel more energized, focused, and grounded: hydration, illumination, circulation, and oxygenation.

Dr. Chell shares simple, practical ways to incorporate each one into your morning—from proper hydration and getting early morning sunlight, to moving your body and using conscious breathing to support circulation, relaxation, and oxygenation.

You don’t need an elaborate morning routine or hours of free time. Dr. Chell explains how these four simple practices can be adapted to your lifestyle and incorporated into your day in a way that is realistic and sustainable.

In this episode, discover:

Start your morning with the Core Four—and set yourself up for a better day 💪

NaturoAcademy

https://naturoacademy.com/pages/drchellsnewsletter

Dr. Courtney is a Naturopathic Doctor and co-owner of The WOMB Guelph, focused on helping patients address root causes and optimize their health through education and support. She specializes in women’s health—hormones, fertility, pregnancy, and postpartum care—as well as pediatric care from infancy through adolescence. Her work includes conditions like PCOS, endometriosis, thyroid and mood disorders, and she has additional training in fertility and assisted reproductive technologies.

She is also certified in facial rejuvenation and cosmetic acupuncture, and works as a birth doula. Her approach combines thorough assessment (including labs and imaging) with personalized treatment plans using nutrition, acupuncture, botanical medicine, lifestyle, and nutraceuticals. Outside of practice, she’s a mom of two who enjoys ultimate frisbee and baking.

Topics discussed include:

- Why we are seeing declining fertility levels globally

- How and when couples should start preparing before conceiving

- Simple fixes to fertility issues

- Healthy habits for pregnant mothers to improve birth outcomes

Dr. Courtney Clayson's Clinic - https://thewombguelph.ca/

Dr. Courtney Clayson's Instagram -https://www.instagram.com/courtneyjadehealth/

Well-Baked Cookbook - https://www.amazon.ca/Well-Baked-Gluten-free-dairy-free-naturally/dp/1068858400/ref=sr_1_6?crid=1HV5G9XMSNWOF&dib=eyJ2IjoiMSJ9.AxEH3BtK082-55EaG26KzP6AswX2ZuJPu0Pk5JLzacrFLZu-1IxiqKRqwCjGKetvkcZ9Mtq0x6A2zmb-YeozJix7Fh3zz1ykYkdpgRpN6Cj6cuFLPlrfmH34qvVWVwHGO9FM6yvu1lSSrZbPZ-jcaz_Ajxmi0CtvNK7qiotMHsZD4KBfyiP2wJYz2o1rVBHGXZVtiFCc7Dc7mcOP_bFC4HbY-NbnPH5oLsPZ39OsCJ__GOXkSGUCR-j6_uoXHsClL-q0YMRaHMsYVe7a2Lpj2qL4K5Od2PxbWaOBbFL49gk.L0B9U8BpiclbbT1wThJiIZuLDiYAZJvWuwPhIHrEva8&dib_tag=se&keywords=well+baked+cookbook&qid=1777053334&sprefix=well+baked+cookboo%2Caps%2C125&sr=8-6

NaturoAcademy

Dr. Shawn Slade is an educator and integrative health and ecotherapy practitioner with a Ph.D. in Health and Rehabilitation Sciences and over 20 years of experience helping individuals and organizations build resilience, well-being, and purpose-driven lives.

An internationally recognized voice in health and wellness, he has presented research across North America and contributed to innovations in health coaching, nature therapy, and the functional food space. He’s also a former health promotion professor and founder of an award-winning functional beverage company.

Dr. Slade is the founder of Elk & Acorn, a wilderness wellness and rehabilitation centre in Eastern Ontario, where he helps people reconnect with their bodies, nature, and a deeper sense of purpose through integrative, evidence-based practices.

Topics discussed include:

- The science of nature connection and nature therapy

- The physical, mental, and spiritual benefits of hunting

- Ethical hunting and responsible ecological interaction

Shawn's Website - https://drshawnslade.com/

Shawn's Instagram - https://www.instagram.com/rewildmybio/

NaturoAcademy

The discussion focuses on the complexities of vitamin D supplementation, particularly in northern climates where sunlight is limited, and explores its various roles in the body including calcium metabolism, bone health, and immune modulation. The conversation covers natural sources of vitamin D, including sunlight exposure and dietary options, while examining the relationship between vitamin D and melatonin production. Practical recommendations are provided for optimizing vitamin D levels through sun exposure, diet, and other lifestyle factors, along with considerations about testing and potential risks of high-dose supplements.

Andrew explores the core principles of naturopathic medicine, focusing on the importance of using non-toxic therapies and the body's natural healing capacity. He discusses the value of reconnecting with nature and emphasizes the need to address root causes rather than just treating symptoms in healthcare. Andrew highlights the role of naturopathic doctors as educators and emphasizes a holistic approach to health, including the significance of environmental factors and preventive lifestyle choices.

In this episode we talk to Dr. Emile Sabga, Naturopathic Doctor in the GTA with a focus on Men's Health. 

Topics discussed include:

- The most common health issues in men

- The root cause of erectile dysfunction

- Dr. Emile's personal story and experience correcting gut issues

- What type of exercise is best for men

Follow Dr. Emile on Instagram - https://www.instagram.com/dremilesabga/

Work with Dr. Emile - https://www.dremilesabga.com/

Purchase the BEST exercise shorts in existence - https://mattryogawear.com/

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In this episode, we have our first official guest on the podcast: Dr. Alyssa Kirby Horowitz ND! 

Topics discussed include:

- The unsexy truth about achieving good health

- Getting away from dietary dogma and finding what works for you

- The impact that emotions have on your health and how to process them

- The importance of finding true balance to live a health & happy life

Follow Dr. Alyssa Kirby on Instagram - https://www.instagram.com/dralyssakirby/

NaturoAcademy.com - use code NATUROFAM for 15% off all NaturoBlocks blue blocking glasses

In this episode, Dr. Chell explores the essential principles of nutrition that apply to everyone. While there's no one-size-fits-all diet, there are core guidelines that support health for everyone.

Topics discussed include:

- The importance of food quality and how to source the best food

- Diet diversity and eating for your genetics 

- How to follow the local seasonal diet

- Eating in the correct state and tapping into your intuition

Download our free Local Seasonal Diet guide -

https://mailchi.mp/b08e6ae55e98/lsd-infographic

Check out Naturoacademy.com for more resources and thanks for listening :) 

Dr. Chell asks Dr. Marissa about the top 10 things she wishes every woman knew to improve their health!

Topics discussed include:

• The importance of eating enough 

• Natural skin care management and alternatives to botox 

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This episode is brought to you by NaturoBlocks

• Professional quality blue blockers designed to protect you from the damaging spectrums of light emitted from digital devices and artificial lighting

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Thanks for listening! 😊