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Tonia Winchester Coaching
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IN A MOOD TO BINGE?
My Night Time Routine
Here are the three things I do every night before bed which help calm my nervous system so I can get ready for a great night's sleep. ...more
Solo - Coach Tonia ,Dr. Tonia Archives &IV Nutrient Therapy Injection
November 24, 2025•6 min read
How to Get Yourself out of Overwhelm
What is the new normal? Isn't that the ultimate question these days? ...more
Dr. Tonia Archives
August 24, 2020•4 min read
Why Aren't You Eating Your Broccoli?
I had to laugh. I often joke that telling people to eat their broccoli is not the best & highest use of me. ...more
Dr. Tonia Archives
June 17, 2020•2 min read
Balancing the Thryoid Gland
Fatigue. Weight gain. Inability to lose weight. Constipation. Hair Loss. Dry skin. Depression. Anxiety. Period troubles. Brain Fog. Poor immune function. ...more
Dr. Tonia Archives
June 01, 2020•1 min read
Balancing Hormones at PeriMenopause and Menopause
Hot flashes, sleep concerns, mood issues, brain fog. Menopause is a normal transition in a woman's life but can come with a lot of uncomfortable symptoms. ...more
Dr. Tonia Archives
May 18, 2020•1 min read
Balancing Your Hormones for a Healthy Menstrual Cycle
PMS, cramps, cravings. Ugh. Being a woman! Your monthly cycle can come with a lot of distress, pain, and mood swings. But is it necessary? ...more
Dr. Tonia Archives
May 18, 2020•1 min read
Improving Digestion - What you need to know to have a healthy gut.
Digestive Distress. Gah! Bloating, gas, pain, constipation, diarrhea. This is all information that your body is not a happy camper. ...more
Dr. Tonia Archives
May 04, 2020•1 min read
Balancing Your Immune System with Naturopathic Medicine
These conversations with my colleague, Dr. Jeannie Doig, are so fun! In this chat we grabbed about how we support our patients to balance and boost their immune function. ...more
Dr. Tonia Archives
May 04, 2020•1 min read
Sleep Support in Stressful Times
My colleague, Dr. Jeannie Doig, and I chatted about how we support our patients who are having trouble sleeping, especially during times of stress, global pandemics, like self-isolation, and quarantin... ...more
Dr. Tonia Archives
April 23, 2020•1 min read
How Naturopathic Medicine Can Help Anxiety and Depression
My colleague, Dr. Jeannie Doig, and I chatted about how we've been using naturopathic medicine and telemedicine to help people with anxiety and depression during stressful times, like self-isolation a... ...more
Dr. Tonia Archives
April 13, 2020•1 min read
6 Ways to Stay Positive During Self-Isolation
My colleague, Dr. Jeannie Doig, and I chatted about our personal "Sanity Plans" during stressful times, like self-isolation and quarantine. ...more
Dr. Tonia Archives
April 13, 2020•1 min read
Love and Healing Meditation
In times of uncertainty, I find it helpful to come back to the things I know for sure. What do I know to be true? ...more
Dr. Tonia Archives
March 24, 2020•2 min read
Calling You Home - a Pep Talk for the COVID-19 Crisis
As I'm sure you're aware, things with COVID-19 are moving along very rapidly. There is a lot of uncertainty and a lot of unanswered questions. First and foremost, take care of yourself, and your lov... ...more
Dr. Tonia Archives
March 18, 2020•3 min read
TONIC PODCAST - EP 22 - Alexa Linton Interview
I'm excited to introduce you to Alexa Linton, is one of my oldest friends. Not oldest in terms of age, but longest-time. We met when we were 11 and danced in a youth modern dance performance company. ...more
Dr. Tonia Archives
January 27, 2020•1 min read
TONIC PODCAST- Ep 21 - Your Body Wants to Heal (MindBody Radio Interview)
A few weeks ago I was interviewed for Mind Body Radio. It's just a short segment and honestly (gulp!) ...more
Dr. Tonia Archives
November 10, 2019•1 min read
A True Story of Humans Helping Humans
This is a heartwarming story. It's purpose is to offer hope and optimism about humanity. At the end of these words is the rousing conclusion told (and shown) via video. ...more
Dr. Tonia Archives
September 07, 2019•9 min read
What is the Root Cause of Illness?
In this video you'll learn how I dig in to a patient's case to discover the root cause of illness. ...more
Dr. Tonia Archives
August 30, 2019•0 min read
How To Guide: How to Get in Your Daily Water
We silly human beings have a tendency to make really simple things extremely complicated. For example, most of my patients come to me not drinking enough water. ...more
Dr. Tonia Archives
July 31, 2019•1 min read
Everything is Medicine: 3 Healing Herbs in My Garden
Recently while visiting my kittie, Maurice while he hung about outside I noticed all the beautiful, medicinal herbs in my front yard. ...more
Dr. Tonia Archives
July 30, 2019•1 min read
Why Ignoring Your Emotions is Keeping You Sick
"Don't cry." "There's nothing to be mad about." "Everything is fine. There's no need to worry." "Turn your frown upside down." ...more
Dr. Tonia Archives
July 03, 2019•4 min read
Who's in Charge of your Health and Well Being?
Several weeks ago I saw a car accident. The man driving behind me changed lanes without looking and hit the woman in the lane beside us. ...more
Dr. Tonia Archives
June 21, 2019•5 min read
When Convenience Becomes Inconvenient
My friend and I went to a food truck festival (om nom nom). We found ourselves in the longest line for the truck that we thought would a) serve delicious food and b) provide us food that would make ou... ...more
Dr. Tonia Archives
May 27, 2019•2 min read
7 MORE Physical Foundations of Your Well Being
I've been talking about good food, good water, and good air as foundations for your physical well-being. ...more
Dr. Tonia Archives
May 23, 2019•7 min read
My 7 Day Food Experiment
Life is just one big experiment! Don't ya think? We're constantly trying things and seeing what happens as a result. Hopefully, we're doing this consciously. ...more
Dr. Tonia Archives
May 08, 2019•4 min read
Maximizing Nutrients - How to get the most out of your food
There are several phrases about food that are really useful when it comes to planning your food intake. ...more
Dr. Tonia Archives
May 02, 2019•1 min read
Water: Life's Not So Secret Sauce
Today I woke up with a headache and I know exactly why! ...more
Dr. Tonia Archives
April 12, 2019•1 min read
Why Food Needs to be Part of Your Health Plan
Lately, we've been seeing a lot of resistance in our patients to making changes to their diets and lifestyles. It's interesting to me and I'm grateful because it invited me to go back to the foundatio... ...more
Dr. Tonia Archives
March 17, 2019•1 min read
Natural Cycles of Growth & Evolution
Our human lives seem to be made up of periods of distress or disorder, followed by times of discovery, then eras of integration, leading finally to lessons and growth. Here are two examples. ...more
Dr. Tonia Archives
March 15, 2019•3 min read
It's Called an Order for A Reason
As promised, here is a little video describing the remaining steps 5 in the Therapeutic Order. This is a systematic approach to taking the body out of disease mode and putting it into health or healin... ...more
Dr. Tonia Archives
March 14, 2019•1 min read
The Line of Fine: Measuring Below What We Can See
Have you ever had a medical test hoping you were finally going to get some answers about what is actually going on with your health? The reason for your headaches, or low energy or constipation? ...more
Dr. Tonia Archives
February 13, 2019•1 min read
How to Find Satisfaction (even in crappy situations)
I’ve been finding myself more and more dissatisfied with my job. I mentioned this briefly here. This seems ludicrous to me because I LOVE my work. ...more
Dr. Tonia Archives
January 30, 2019•8 min read
Knowing What Supplements to Take with the Reba Device
It can be tricky for patients to figure out what the best route to go when it comes to supplements. It can actually be a challenge for me and I've been practicing as a naturopathic doctor for over a d... ...more
Dr. Tonia Archives
January 29, 2019•1 min read
Is Your Extended Health Plan Keeping You Sick?
It was actually a bit of a shock. I was flipping through an old journal and came across a bunch of notes I had taken listening to free podcast. ...more
Dr. Tonia Archives
January 22, 2019•6 min read
Natural Therapies to Heal your Brain Injury
Brains are the best. They do a lot for us. More than we can think about, and more than we know. But what happens when the brain gets injured? Maybe it's a car accident, or a fall at work, or a slip o... ...more
Dr. Tonia Archives
November 09, 2018•4 min read
Dr. Tonia's Natural Sleep Support Compendium
Who loves sleep? I do I do! You do you do! Who gets enough sleep? Sadly, not most people. Statistics Canada reports that 55% of people ages 18 to 64 have trouble going to sleep or staying asleep. Tha... ...more
Dr. Tonia Archives
November 09, 2018•1 min read
How to not feel triggered by the stupid things other people do
It was a dark and stormy morning. Wait. That’s a lie. I just wanted it to sound dramatic. Let’s start over. ...more
Dr. Tonia Archives
November 07, 2018•4 min read
TONIC PODCAST - Ep 20 - Simple Tricks To Get a Good Night's Sleep
Today we tackle a big topic. It's all about getting your ZZZZZZZZZs. If you're too tired to catch what that means than you need this podcast more than ever. It's sleep baby! ...more
Dr. Tonia Archives
October 08, 2018•2 min read
Where Following Led Me
I never thought I would be happy that someone said to me, "You're a good follow." I've spent most of my life priding myself on making alternative choices, voting for the underdog, and going against c... ...more
Dr. Tonia Archives
September 12, 2018•6 min read
TONIC PODCAST - Ep 19 - Choice
What is choice? How do you know if you're making good choices? What does that even mean? How do your choices affect your health and well-being. Lets dive into these questions in today's podcast. ...more
Dr. Tonia Archives
September 12, 2018•1 min read
TONIC PODCAST - Ep 18 - Birth Control
Kids are heading back to school and I'm finding myself more aware of issues facing teens and young adults. This episode of the Tonic Podcast we dive into birth control, and hormones. ...more
Dr. Tonia Archives
August 31, 2018•1 min read
TONIC PODCAST - 17 - Mind Body Energy Healing
Do you feel tired, irritable, stressed or like you're not functioning at your peak? Or maybe you feel like something's not quite right, but you cannot put your finger on what it is? ...more
Dr. Tonia Archives
August 15, 2018•5 min read
TONIC PODCAST - EP 16 - 7 Lifestyle Tips to Supercharge your Health
In our last podcast, we talked about naturopathic medicine and shared the main tenants of it. One of the most important ones is preventative and healthy living. This podcast takes a deep dive into tha... ...more
Dr. Tonia Archives
August 01, 2018•2 min read
How to Learn New Health Habits with a Beginner's Mind
Our thoughts matter. Our words matter. How we talk about ourselves matters. ...more
Dr. Tonia Archives
July 25, 2018•4 min read
TONIC PODCAST - EP 15 - What is Naturopathic Medicine and How Did I Get Here?
What the heck is naturopathic medicine anyways? Fret not dear one... all will be explained here. ...more
Dr. Tonia Archives
July 18, 2018•1 min read
The Choice is Yours
You know when something is alive in your consciousness and you see that thing everywhere? ...more
Dr. Tonia Archives
July 11, 2018•5 min read
TONIC PODCAST - EP 14 - 5 Ways to Heal Your Brain Naturally
In honour of Brain Injury Awareness month in Canada, we decided to have a conversation all about brain health. ...more
Dr. Tonia Archives
June 27, 2018•1 min read
TONIC PODCAST - EP 13 - Healthy Tips for Summer
Next week is summer solstice - the longest day of the year. On the western edges of Canada we're still in June-uary, but in a couple short weeks, we'll be in the throws of summer. This podcast is in h... ...more
Dr. Tonia Archives
June 13, 2018•1 min read
TONIC PODCAST - Ep 12 - How to Get Back to Your Goals
It's halfway through the year! Did you reach your goals? Did you keep the habit you start in January? If you've answered no to these questions, then you're in the right place. It's time to reassess yo... ...more
Dr. Tonia Archives
June 04, 2018•1 min read
Choose to Be Happy and Watch Your Life Change
It was 1:24:34 pm, on Tuesday, May 15 when I decided to be happy. Just for the sake of it. Not because of anything. Just because. Through the magic of video, I've been able to witness the moment where... ...more
Dr. Tonia Archives
May 30, 2018•4 min read
TONIC PODCAST - Ep 11 - How to Communicate
May in Canada marks Speech and Hearing Awareness month. That inspired me to have a conversation about communication. I see so many patients struggle with communicating their needs and expressing thems... ...more
Dr. Tonia Archives
May 18, 2018•2 min read
TONIC PODCAST - Ep 10 - Heal Your Emotions to Heal Your Skin
Tomorrow is Canada's National Day of Mourning, when we remember those who died, or were injured or made ill from their work. This podcast addresses how our bodies handle losses. ...more
Dr. Tonia Archives
April 25, 2018•1 min read
I help every day folks
release the painful imprint of the past, Shift their perspectives, create healthy habits so they can Enjoy exceptional lives!
My clients are people stuck in their health or lives with burnout, insomnia , anxiety, or stress. After working with me they can calm their minds, sleep deeply, and find joy and energy again - all with out talk therapy or medications.
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