What is NAD+? Why This Little-Known Molecule Matters for Your Energy, Mood, and Metabolism

When it comes to feeling energized, focused, and healthy, few molecules work harder behind the scenes than NAD+. But despite its huge role in your body’s day-to-day function, most people have never heard of it.

Let’s change that.

What is NAD+?

NAD+ stands for Nicotinamide Adenine Dinucleotide, a coenzyme found in every single cell in your body. It’s a metabolite of vitamin B3 (niacin) and plays a central role in dozens of biological processes that keep you running.

Here’s what NAD+ does:

1. Energy Production: NAD+ is essential for creating ATP, the fuel your cells use for energy. Without enough NAD+, your cells can’t make the energy they need to function.

2. Inflammation Reduction, Especially in the Brain: NAD+ helps lower inflammation throughout the body, but it’s particularly important for neuroinflammation. That means better focus, mood, and mental clarity. It’s also a key player in the production of glutathione, one of your body’s master antioxidants.

3. Anti-Aging & DNA Repair: NAD+ helps repair cellular damage and supports antioxidant pathways. It activates repair enzymes (like PARP enzymes) that help keep your DNA and cells healthy over time.

4. Muscle Health & Repair: NAD+ supports muscle function, growth, and recovery. It aids in strength training and maintaining muscle mass as we age.

5. Metabolic Health & Insulin Sensitivity: NAD+ plays a role in improving insulin sensitivity and overall metabolic function. This makes it a great adjunct for patients working on weight loss or blood sugar balance.

6. Mood & Mental Energy: By supporting healthy serotonin production and boosting cellular energy, NAD+ may lift mood and help with that drained, low-energy feeling many people describe.

   
   

And one more bonus: It’s completely natural. Your body makes it on its own, but as you’ll see below, sometimes it needs help.

What Depletes NAD+ Levels?

Unfortunately, there are many factors that drain our NAD+ stores, especially as we age or when our health is under stress:

1. Aging: Our natural production of NAD+ declines as we get older, which is part of why energy, mood, and recovery change over time.

2. Inflammation: This includes inflammation from chronic illnesses, autoimmune conditions, obesity, injuries, or even long-standing viral infections. The natural increase in inflammation with age (sometimes called “inflammaging”) also burns through NAD+.

3. Lifestyle Factors: Vitamin deficiencies (especially B3), alcohol consumption, excess sun exposure, chronic stress, and poor sleep all increase your body’s demand for NAD+ while lowering what’s available.

4. Insulin Resistance: When your blood sugar runs high over time, it creates cellular stress and damage, further depleting your NAD+ levels and creating a vicious cycle between metabolic dysfunction and low NAD+.

5. Exercise Without Replenishment: Exercise is great for your health, but it temporarily increases inflammation and muscle damage, both of which raise your NAD+ needs. If you’re strength training or doing high-intensity workouts without adequate NAD+ support, you may find yourself running low over time.

   
   

How to Rebuild Your NAD+ Levels

The good news? There’s a lot you can do to help restore your NAD+ levels:

• Nutritional Support: Start by focusing on whole, nutrient-rich foods—especially those high in B vitamins. Foods like meat, eggs, legumes, nuts, seeds, whole grains, avocados, and mushrooms are all good sources of niacin (vitamin B3), which your body uses to build NAD+.

• Address Inflammation at the Root: Whether it’s improving gut health, treating underlying illness, or working on weight management, reducing inflammation will help protect your NAD+ stores.

• Prioritize Sleep & Stress Management: Aim for 7–9 hours of restful sleep per night, and build in regular stress management practices like movement, mindfulness, or time in nature.

• Supplement Wisely: You can supplement with NAD+ precursors, like niacin, niacinamide, or nicotinamide riboside (NR). These can help nudge your body to produce more NAD+, especially if your levels aren’t severely depleted. A note: be cautious with niacin, as it can cause a flushing reaction at higher doses. Always talk with your doctor before starting a new supplement.

  
  

Why Direct NAD+ Therapy May Be More Effective

For people who are significantly depleted—or who want more noticeable, faster-acting support—direct NAD+ therapy offers a more efficient solution.

Unlike precursors (which rely on your body’s ability to convert them into NAD+), prescription NAD+ therapy delivers the active molecule directly. This can bypass conversion bottlenecks and deliver more immediate results for energy, mood, focus, and cellular repair.

In my practice, I offer several NAD+ delivery options:

• Troches (lozenges)

• Nasal spray

• Subcutaneous injectables

  
  

These options allow us to customize dosing and delivery method based on your health history, lifestyle, and goals.

Of course, NAD+ therapy isn’t for everyone—and it works best when paired with other foundational health strategies like nutrition, sleep, and stress management.

If you’re curious whether NAD+ support is right for you, I’d be happy to help you explore your options in a personalized, whole-body way.

This information is intended for educational purposes only and should not be considered medical advice. Always consult with your healthcare provider before starting any new supplement, medication, or treatment plan to ensure it is safe and appropriate for your individual health needs.

Why Strict Calorie‑Deficit Diets Don’t Work: Understanding Your Resting Metabolic Rate

You’ve probably heard that weight loss is “just calories in versus calories out.” But if you’ve ever slashed calories only to hit a stall, or worse, regain weight faster than you lost it; you know there’s more at play. The key is your resting metabolic rate (RMR), the baseline number of calories your body burns each day just to keep your heart beating, lungs breathing, and cells regenerating. When RMR drops, weight‑loss efforts require ever‑greater sacrifice for smaller returns, and that’s exactly what happens on a strict calorie‑deficit diet.

1. What Is Resting Metabolic Rate?

• Definition: RMR is the energy your body uses at rest for basic life‑sustaining functions.

• Impact: It typically makes up 60–75% of your total daily energy expenditure.

• Why It Matters: A lower RMR means you burn fewer calories at rest. So a deficit that once worked now barely budges the scale.

  
  

2. Factors That Suppress RMR

When these systems are out of balance, your body “downsizes” its baseline calorie needs:

• Hypothyroidism & Hormone Imbalances: Low thyroid hormone or other disrupted endocrine signals slow cellular energy use.

• Chronic Stress: Elevated cortisol can blunt thyroid conversion and promote muscle break down.

• Age & Muscle Loss: With each decade, lean mass tends to decline, dragging RMR downward.

• Sedentary Lifestyle: Less daily movement means fewer calories burned outside formal exercise and lower muscle content.

• Calorie Restriction & Crash Diets: Rapid weight loss triggers “starvation mode,” cutting RMR dramatically, and sometimes permanently.

• Protein Deficiency: Inadequate protein = reduced muscle mass, which reduces your body's metabolic rate.

• Overexercise Without Nutrition: Excessive training on too little fuel accelerates metabolic slowdown.

• Poor Sleep & Nutrient Gaps: Disrupted sleep alters appetite and repair processes; micronutrient shortfalls impair enzyme function.

  
  

3. The Physiology of “Survival Mode”

1. Metabolic Adaptation: When you chronically under‑fuel, your body interprets it as famine and conserves energy by slowing down your metabolism.

2. Long‑Term Impact: Research on extreme dieters shows RMR can remain suppressed years after returning to normal eating.

3. Real‑World Frustration: You may eat as much as you once did at a heavier weight yet still struggle to lose or maintain weight.

   
   

4. A Holistic Approach to Reviving Your Metabolism

Rather than wage war on calories, let’s support the systems that drive your RMR:

System	Key Actions
Thyroid & Hormones	• Test TSH, T4, T3, antibodies, female hormones • Support with nutrients, or thyroid/bioidentical hormones if needed
Stress Management	• Daily breathwork or meditation • Boundaries for “off” time
Protein & Nutrition	•Adequate protein intake • Balanced macros, healthy fats, fiber
Strength Training	• 2–3 sessions/week to preserve/build lean muscle
Sleep Hygiene	• 7–9 hours/night • Consistent schedule (adults need bedtime routines too!)

• Increase Calories: Yes, you read that right. For long‑time chronic dieters, a period of calorie refeed can actually raise RMR by replenishing nutrients and muscle glycogen.

• Slow, Intentional Weight Loss: Aim for no more than 1-2 pounds of body weight per week. 1 pound per week is better than 2. This pace preserves metabolic rate and lean mass.

  
  

5. GLP‑1s & Metabolism: A Promising Ally

Emerging data suggest that GLP‑1 agonists (e.g., semaglutide, Ozempic, Mounjaro) help regulate appetite and blood sugar without turning off your RMR the way crash diets do. Paired with a slow‑and‑steady holistic approach, they can be a valuable tool (but not a shortcut) to sustainable weight loss.

Conclusion

Rigid calorie‑deficit dieting may yield quick results, but at the cost of a fatigued, down‑regulated metabolism that fights you every step of the way. True, lasting weight loss depends on supporting your body’s systems rather than battling them. By adopting a holistic strategy and embracing slow, intentional change, you’ll not only lose weight more effectively but also build a resilient, energized, and healthy metabolism for life.

Ready to reboot your metabolism?➡️ Book a Metabolic Health Consultation

A Kinder, Smarter Way to Lose Weight: GLP-1 Medications with a Holistic Portland Twist

If you’re a woman in Portland (or anywhere in Oregon) and you’ve been curious about GLP-1 medications like Ozempic, Mounjaro, or Wegovy—but you want something more thoughtful than a one-size-fits-all approach—this post is for you.

GLP-1 medications have taken the weight loss world by storm—and for good reason. They’ve helped thousands of women finally lose stubborn weight, improve blood sugar, and start feeling like themselves again. But here’s the thing: sustainable weight loss isn't just about the meds. And jumping in too fast with high doses can leave you feeling worse, not better.

As a Portland-based naturopathic doctor, I take a different approach. I use GLP-1s as a tool—not a magic fix—and I help my patients use them wisely, gently, and in combination with a deeper look at what’s actually driving their metabolic struggles.

💊 Slower Titration = Smarter Results

Many providers start GLP-1 medications at standard doses and ramp them up quickly. But that often leads to intense side effects—nausea, fatigue, muscle loss, hair thinning, and that infamous “Ozempic face.”

I don’t do fast and furious. I do smart and steady. In my practice, we titrate slowly and intentionally, so you get the benefits without burning out your body. You should feel supported, not depleted.

🧠 This Is About More Than Weight

GLP-1s can give women the momentum they’ve been needing—but they’re not the endgame. I see them as a chance to hit pause, take a breath, and finally dig into the root causes of why weight loss has been so hard in the first place.

Here’s what we focus on during the process:

• Hormone balancing (hello thyroid, hello estrogen)

• Adrenal support (because cortisol and stress are real players)

• Diet and nutrient support (think protein, minerals, and muscle protection)

• Exercise strategies that prioritize metabolism and muscle preservation

• Inflammation reduction and gut health support

• Protecting bone health (because strong is the new skinny)

  
  

💪 Your Muscles Deserve Love Too

One of the biggest issues I see with aggressive GLP-1 use? Muscle loss. Losing weight without protecting muscle means a slower metabolism, higher risk for injury, and poor long-term results.

In my program, we prioritize protein, resistance training, and micronutrients to preserve lean mass and support healthy aging. You’re not just trying to lose weight—you’re trying to feel strong, confident, and energized.

✨ Let’s Drop the Shame Around Weight Loss Meds

There’s a ton of judgment out there about using medications for weight loss—especially for women. But here’s the truth: If you’ve struggled with your weight, it’s not because you’re lazy or undisciplined. It’s because your body has been out of balance. And we have tools—both natural and pharmaceutical—that can help you heal and move forward.

Using GLP-1s in a mindful, personalized, root-cause-focused way is not a shortcut. It’s a strategy.

🔍 You Deserve a Customized Approach

Every woman’s body is different. So why are we giving the same GLP-1 plan to everyone? In my practice, we create personalized dosing strategies and holistic treatment plans to support your full-body health.

If you’re in Portland or anywhere in Oregon, and you’re ready to try a different way—a gentler, smarter, longer-lasting way—I’d love to help.

✍️ Ready to Learn More?

Book a consultation or reach out to see how a naturopathic, whole-body approach to GLP-1 therapy can help you feel better—for the long haul.