Guest Expert: Dr. Colleen Hartwick, Naturopathic Doctor

In recognition of Men’s Health Awareness Month, this compelling episode of The Tonic dives deep into a growing—and frequently overlooked health crisis: low testosterone in younger men. Hosted on Zoomer Radio and featuring special guest Dr. Colleen Hartwick, a leading naturopathic doctor specializing in male hormonal health, this conversation brings clarity to a complex issue affecting millions.

Once thought to be an age-related concern, low testosterone is now being seen in men in their 20s, 30s, and 40s. These are levels previously seen in 60 and 70 year olds. Dr. Hartwick shares her clinical insights into why this trend is accelerating—and what natural and lifestyle-based strategies can help correct the imbalance. She enlighten listeners on how sex hormones affect neurotransmitters such as dopamine which lend motivation and vigour to a man’s constitution.

🎯 Key Topics Covered:

• The biological role of testosterone in libido, energy, mental health, muscle mass, and metabolism
• The surprising link between testosterone and dopamine, motivation, and mental well-being
• Common causes of low testosterone in younger men, including:
• Chronic stress
• Poor sleep and sleep apnea
• Sedentary lifestyles
• Excess body fat and aromatization, the process where white body fat turns testosterone into estrogen.
• Endocrine-disrupting toxins in plastics and personal care products, even fragrances can contain hormone disrupting compounds.
• Alcohol overuse and dietary deficiencies

Dr. Hartwick breaks down the most reliable testing methods, including total testosterone, free testosterone, sex hormone binding globulin (SHBG), and cortisol levels—to help men get a clearer picture of what’s going on hormonally. She also highlights common symptoms men shouldn’t ignore, low libido, fatigue, loss of muscle mass, belly fat gain, lack of concentration, and depression-like mood drops. She stresses the fact there is a natural age related decline in testosterone measuring approximately 1% annually.

🏋️‍♂️ Natural Ways to Boost Testosterone:

• Prioritize sleep—your hormone cycle depends on it
• Lift weights & strength train—build muscle to trigger hormone release
• Engage in friendly competition—even a game night or debate can spark hormonal upticks
• Reduce alcohol and avoid xenoestrogens in plastics and body care
• Eat a testosterone-boosting diet:
• Healthy fats: avocado, olive oil, nuts & seeds
• Crucial minerals: zinc (pumpkin seeds, oysters), magnesium (dark chocolate), Vitamin D
• Cruciferous vegetables: broccoli, kale, cauliflower to balance estrogen
• Supplement strategically under professional guidance, with:
• Zinc, Vitamin D, Magnesium, Omega-3s
• Herbal adaptogens like ashwagandha, rhodiola, fenugreek, and Tongkat Ali

✅ First Steps If You Suspect Low Testosterone:

Dr. Hartwick emphasizes that if you suspect your testosterone is low, the first step is getting tested. SHBG is among the most important markers to get tested as it tends to gobble up free testosterone. In the meantime, two key changes you can make today are: get better sleep and strength training, lift something heavy! Moderation of alcohol consumption is also suggested as it contributes to channeling testosterone down an estrogen pathway. She also touches on the importance of incorporating healthy fats into your diet to supply testosterone building blocks.

🔍 Why This Episode Matters:

In a culture which often discourages men from seeking help, this episode encourages proactive care and highlights how hormonal health is foundational to quality of life, productivity, and emotional well-being. Whether you're a man experiencing symptoms or someone who supports one, this episode is a must-listen. She encourages visiting a health care practitioner as a great first step for digging a little deeper and getting some testing done to see where you stand.

🔗 Listen now and share this episode to raise awareness about low testosterone in younger men—and help normalize the conversation around men’s hormonal health.

Understanding the Real Causes Behind Skin Conditions: Insights from Dr. Dasha Leneva

In this insightful episode of The Tonic, naturopathic doctor Dr. Dasha Leneva joins host Jamie to bust popular skincare myths and share evidence-based strategies for managing skin conditions like acne, eczema, and psoriasis. This must-listen conversation blends naturopathic insight with practical advice for anyone seeking healthier skin from the inside out.

🔍 Is drinking more water the key to glowing skin?

Dr. Leneva addresses this persistent myth by citing research that shows hydration does help reduce trans-epidermal water loss but has minimal effect on acne and eczema. These benefits do tend to tap out at approximately 2 litres per day. While staying hydrated is important, overhydration won't be your miracle cure. She emphasizes that skin reflects internal health, and treating symptoms externally isn't enough without addressing underlying causes.

👩‍⚕️ Beyond Teen Acne: The Role of Hormones and Stress

Think acne is just a teenage issue? Think again. Dr. Leneva highlights that over 50% of adult women and 40% of adult men still suffer from breakouts well past the age of 25. The culprits? Often chronic stress, insulin resistance, and hormonal imbalances. She explains how high androgen levels (like testosterone and DHT) are tied to adult acne, and how identifying hormonal triggers is instrumental for long-term skin clarity.

🌿 Managing Eczema and Psoriasis Naturally

From vitamin D3 to omega-3s and targeted probiotics, Dr. Leneva discusses the multifactorial nature of eczema and psoriasis. While these conditions may have a genetic component (such as a filaggrin gene deficiency) which disrupts the skin barrier, she shares a hopeful message: symptoms can be managed effectively with the right combination of gut health, moisturization, and lifestyle changes. She stresses timing moisturization following a shower as a wise protocol. Even cold plunges and saltwater treatments, trending on social media, have their place—but only for the right skin types. Dasha shares how salt water may help some skin conditions but the lowering of stress during a seaside vacation likely plays a part. They also touch on the effects of chlorine as an irritant.

🧘 Skin and Stress: A Two-Way Street

Dr. Leneva makes a powerful case for the mind-skin connection. Stress hormones like cortisol increase oil production, break down the skin barrier, and trigger inflammation. But she doesn't stop at the science—she offers actionable tools like cognitive behavioral therapy (CBT), mindfulness, and adaptogenic herbs (magnesium, valerian, passionflower) to help patients manage emotional triggers which can manifest physically on their skin.

🔥 Saunas, Sea Salt & Skin Detox – What Works and What Doesn’t

Do saunas actually “detox” your skin? What about infrared vs. traditional heat? Dr. Leneva explains how excessive sweating can sometimes make acne worse and how saunas can flare sensitive conditions like eczema and rosacea. Sea salt treatments like Dead Sea soaks may soothe mild eczema but aren’t cures. Ultimately, balance and consistency are better long term than extremes.

🧴 Minimalism in Skincare

Her final take-home truth? You don't need a 12-step skincare routine. Overdoing it can damage your skin. Instead, focus on simple, targeted routines backed by science—and always listen to what your skin is trying to communicate. "Your skin isn’t betraying you," she says. "It’s giving you clues—learn to decode them." Hopefully, these tips will help you decode your particular situation so you can address the cause and not merely the symptoms of your skin concerns.

Whether you're struggling with skin conditions or simply overwhelmed by conflicting advice, this episode offers clarity, compassion, and holistic strategies to help you glow from the inside and out.

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IBS & Stress: The Gut-Brain Connection You Need to Understand

IBS—irritable bowel syndrome—is one of the most common yet misunderstood digestive issues affecting millions of people worldwide. In this eye-opening episode of The Tonic, host Jamie Bussin welcomes back naturopathic doctor Colleen Hartwick to explore the real causes of IBS and what you can do about it—starting today.

IBS is no longer a mystery illness. Once referred to by names like “mucous colitis,” IBS is now understood to be a complex gut-brain axis disorder. She also refers to its recognition in the Merck Manual, the diagnostic tool used by the medical profession, as being updated as a disorder of the gut-brain axis. Dr. Hartwick explains how the body’s nervous system—especially the vagus nerve—plays a pivotal role in either calming digestion or triggering symptoms. When you're stressed, the body flips into “fight or flight” mode, shutting down digestion, disrupting enzyme production, and triggering constipation, diarrhea, gas, and bloating. The body prioritizes survival over digestion when exposed to stress, which leads to many of these symptoms.

But what actually causes IBS flare-ups? According to Dr. Hartwick, common culprits include:

• Dietary triggers like dairy, gluten, and high-FODMAP foods (e.g., onions, garlic, apples).
• Artificial sweeteners including aspartame and sucralose, which disrupt gut bacteria, and the microbiome.
• Hormonal shifts (especially in women during menstruation).
• Sleep deprivation and dehydration, which amplify gut sensitivity.

Listeners will learn practical tips to take control of IBS symptoms. Dr. Hartwick suggests starting with a food and symptom journal, noting bowel movements, stress levels, sleep patterns, and diet to uncover individual triggers. This simple, personalized approach empowers people to identify patterns and reclaim control of their gut health. This can help determine “cause and effect” trends in gut health.

She also covers natural remedies for IBS, including:

• Magnesium Bisglycinate: Ideal for stress-related IBS and better sleep.
• Magnesium Citrate: A gentle, natural support for constipation relief, she also discusses the role of soluble fibre and adequate hydration.
• L-Theanine: A calming amino acid that boosts GABA levels in the brain, an excellent option for stress related IBS.
• L-Glutamine: Essential for healing a leaky or inflamed gut, especially after diarrhea.
• Probiotics: Focused on diverse strains featuring Lactobacillus and Bifidobacterium to support microbiome balance.
• Digestive enzymes and bitters to enhance food breakdown and reduce bloating.

The podcast also dives into lifestyle interventions which can help regulate the nervous system and ease IBS symptoms, such as:

• Creating a consistent daily routine (sleep, meals, activity).
• Practicing mindfulness and breathing to mange stress.
• Identifying de-stress rituals—from walking to rock climbing—that keep you in the moment. Avoid stressing about the future or ruminating about the past.
• Staying hydrated to support motility and stool formation.

This conversation goes beyond surface-level solutions. It’s a deeply informed, science-based look at how IBS is connected to your emotions, habits, hormones, and gut microbiome—and what you can do holistically to feel better.

Whether you're newly diagnosed, dealing with unexplained digestive issues, or searching for natural solutions that work, this episode is a must-listen. Dr. Hartwick’s insights are clear, compassionate, informative, and grounded in naturopathic clinical experience.

🩺 Listen now to learn how understanding your nervous system, nutrition, and natural health can be the key to lasting digestive comfort.

Travel is exciting, but it also brings disruptions to our routines, affecting sleep patterns, introduction to novel microbes, digestion and altered eating routines, and general well-being. In this episode of The Tonic, Dr. Dasha Laneva shares expert insights on how to maintain health while on the go. With a background in naturopathic medicine and a passion for holistic wellness, Dr. Laneva provides practical strategies to keep your body and mind in balance, no matter where your travels take you.

Key Takeaways from This Episode:

🔹 Digestion & Gut Health – Travel can lead to bloating, irregularity, and stomach upset due to time zone shifts, unfamiliar foods, and hydration changes. Dr. Laneva recommends incorporating fiber-rich foods, probiotic and prebiotic supplements, and fermented foods like sauerkraut, kimchi, and yoghurt to support gut health. She also discusses the importance of hydration, particularly when flying, as dry cabin air can contribute to constipation and fatigue. Make sure to consume safe drinking water, this includes ice cubes.

🔹 Immune Support on the Go – Exposure to new environments increases the risk of illness. Dr. Laneva emphasizes the importance of immune-boosting supplements like vitamin C, zinc, elderberry, and medicinal mushrooms (Reishi, Chaga, and Maitake). She advises taking probiotics before and during travel to support immune function, as up to eighty percent of immune cells reside in the gut.

🔹 Energy & Sleep Strategies – Jet lag and fatigue are common travel complaints. Dr. Laneva shares sleep hygiene tips such as adjusting to the new time zone upon arrival, avoiding naps on the first day, and creating an optimal sleep environment in hotel rooms. She also discusses the role of balanced nutrition in maintaining energy, highlighting the need for protein, fiber, and hydration to stabilize blood sugar levels. Keep active with frequent walks, this includes keeping active in airports with choosing stirs over escalators for example.

🔹 Managing Travel Stress & Anxiety – For those who find travel stressful, Dr. Laneva recommends relaxation techniques such as deep breathing and mindfulness. She also highlights the benefits of adaptogens like ashwagandha and rhodiola for stress resilience, along with natural calming supplements such as L-theanine, passionflower, and GABA.

🔹 Smart Packing: Wellness Essentials – A well-prepared traveler brings essential health and wellness items. Dr. Laneva suggests assembling a travel health kit that includes probiotics, immune boosters, melatonin for adjusting to time zones, and first-aid basics. She also shares insights on traveling with children, ensuring they stay hydrated, nourished, and well-rested. Dasha jokes about her fiancée not being a big planner which stresses her out. She also shares some tips for easing travel with kids such as packing healthy snacks and games to pass the time.

Whether you're heading on a long-haul flight, exploring a new city, or relaxing at a resort, these tips will help you maintain wellness while embracing the adventure. Tune in to The Tonic and learn how to travel smarter, healthier, and stress-free with Dr. Dasha Laneva’s expert guidance.

Sexual health is more than just intimacy—it’s an essential part of overall well-being, influenced by physical, mental, and emotional factors. She explains how sexual health a broad interplay of these factors. In this episode of The Tonic, naturopathic doctor Colleen Hartwick joins us to explore a holistic perspective for optimizing libido and sexual health.

Dr. Hartwick breaks down the common issues patients encounter, from low libido and erectile dysfunction to hormonal imbalances and stress-related concerns. She explains how stress, often an overlooked culprit, can wreak havoc on hormonal balance and dampen desire. For men she explore performance anxiety for men versus vaginal dryness for women. With modern-day pressures leading to chronic cortisol elevation, testosterone, estrogen, and progesterone levels can decline, affecting both men and women’s sexual vitality. Body image is also stressed by both Jamie and Colleen.

The conversation delves into the crucial role of nutrition in maintaining a healthy sex drive. Essential nutrients such as omega-3s, zinc, and magnesium contribute to hormone production and energy levels. Dr. Hartwick emphasizes the importance of including healthy fats from sources like flaxseeds, chia seeds, and fatty fish, as well as dark leafy greens and beets to support circulation and blood flow—key factors for both male and female sexual arousal and function.

For those looking to enhance their libido naturally, Dr. Hartwick highlights the power of adaptogenic herbs such as maca root, ashwagandha, and Rhodiola. These stress-modulating supplements can help combat the negative effects exerted by anxiety and fatigue on sexual health. Additionally, herbs like Tongkat ali and horny goat weed have been shown to boost testosterone and improve sexual performance. She stresses the important of adequate blood flow to the penis which also reflects good circulatory health in general.

Lifestyle habits also play a significant role in maintaining a healthy sex drive. Dr. Hartwick discusses how regular exercise, quality sleep, and stress management techniques like meditation and yoga can significantly enhance desire and intimacy. She also sheds light on how excessive alcohol, cannabis, tobacco, and processed foods can negatively impact libido and general well-being.

A fascinating part of the discussion is the psychological aspect of libido. While many believe low sex drive is purely hormonal, Dr. Hartwick shares how emotional and mental factors—such as body image, lack of novelty in long-term relationships, and self-confidence—play an equally critical role. She encourages individuals to treasure playfulness and spontaneity in their relationships to keep desire alive. She touches on how women in their thirties often visit her saying their hormones are out of balance when it may be a case of sex being predictable and lacking spontaneity.

Finally, their discussion concludes with practical, science-backed tips on how to naturally strengthen libido through diet, supplementation, and lifestyle changes. Whether you're experiencing challenges with sexual health or simply looking to enhance intimacy, Dr. Hartwick's expert insights deliver a comprehensive and natural approach to restoring vitality and passion.

Tune in to this episode of The Tonic for a candid, informative discussion exploring holistic strategies to restore a thriving sex life.

In this enlightening episode, host Jamie Bussin engages in a comprehensive discussion with Dr. Dasha Laneva, a dedicated naturopathic doctor specializing in holistic health and wellness. With November recognized as Men's Health Month, the conversation centers on critical but often underrepresented aspects of men's health, including mental health challenges and prostate health.

Dr. Laneva begins by addressing the silent struggles many men face regarding mental health. She shares personal insights into societal expectations that discourage men from expressing emotions or seeking help, drawing parallels from her own upbringing where discussing feelings was considered a sign of weakness. She mentions as a Russian immigrant, men were not culturally tuned in to mental health care. The dialogue highlights how these cultural norms contribute to the stigma surrounding mental health in men, leading to unaddressed issues like depression, anxiety, and chronic stress. They continue to elaborate how mental health has a cascade of effects on overall health.

The episode offers practical strategies for men to enhance their mental well-being. Dr. Laneva emphasizes the importance of foundational health pillars such as adequate sleep, regular exercise, mindfulness practices, and social connections. She suggests creating a list of non-negotiable daily habits that foster a sense of routine and purpose, advocating for the inclusion of activities that genuinely bring joy and satisfaction, no matter how simple they may seem. Jamie elaborates how simple pleasures such as reading the newspaper while enjoying a coffee should not be underestimated for enriching your life.

The conversation also explores the role of nutritional supplements in supporting mental health. She does offer the caveat that supplements will not change the way you think. Dr. Laneva discusses the benefits of Omega-3 fatty acids for brain function and mood improvement, adaptogenic herbs like holy basil and ashwagandha for stress management, and essential nutrients like magnesium and B vitamins which aid in alleviating anxiety and improving sleep quality. She explains how these adaptogens can help regulate cortisol production. Dr Laneva underscores the importance of consulting healthcare professionals before starting any supplement regimen to ensure safety and efficacy.

Shifting focus to prostate health, Dr. Laneva educates listeners on the significance of proactive measures in preventing and managing prostate issues such as benign prostatic hyperplasia (BPH) and prostate cancer. She explains that early symptoms of BPH include urinary difficulties and increased frequency, especially at night, which can severely impact quality of life. The lack of early symptoms in prostate cancer makes regular screenings even more crucial, particularly for men over 50 or those with a family history of the disease. She describes the simplicity of a blood test for prostate specific antigen (PSA) and digital rectal examinations as routine and essential for men’s health. Jamie is adamant regarding advocating for your health and not settling for a health care provider you believe is not thorough enough.

Natural remedies for maintaining prostate health are also covered. Dr. Laneva highlights saw palmetto for its effectiveness in reducing BPH symptoms by inhibiting the conversion of testosterone to dihydrotestosterone (DHT), lycopene from tomatoes as an antioxidant that may reduce prostate inflammation, and zinc for its role in supporting immune function within the prostate. The prostate is known to have among the highest concentrations of Zinc, so addressing a shortage could have a significant impact on prostate health.

The episode wraps up with actionable advice for men seeking to improve their overall health. Dr. Laneva advocates for a balanced diet rich in whole foods, regular physical activity tailored to individual preferences, stress reduction techniques, and adequate hydration. She encourages men to prioritize their well-being by incorporating simple, enjoyable and actionable activities into their daily routines and stresses the importance of being proactive and advocating for one's health needs. She adds a quick note for coffee drinkers to top up on water consumption to offset it’s diuretic action.

Join Jamie Bussin and Dr. Dasha Laneva for an insightful discussion that not only sheds light on critical men's health issues but also suggests practical solutions for achieving holistic wellness. Whether you're looking to improve your mental health, learn about natural approaches to prostate health, or simply seeking ways to enhance your overall well-being, this episode delivers valuable information and inspiration.