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FOOD IS MEDICINE

A functional approach to health, longevity, and vitality

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Hello, I'm Mikayla!

Mikayla Wolfe is a Certified Nutrition Specialist® who makes health accessible to people all across the U.S. She runs a completely remote telemedicine practice so no matter where you are, she is capable of helping you achieve your health and wellness goals.

Daughter, friend, chef, optimist extraordinaire, science nerd, and health & wellness enthusiast. She makes healthy living easy & fun.

Areas of Expertise

Gut Health

Energy & Sleep

Preventative Care

Autoimmunity

Hormone Health

Clinical Nutrition & Functional Medicine Services

Are you ready for the next step in your health journey? Book a complementary 15-minute Discovery Call to see how we can achieve your health and wellness goals.

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"There are many ways to love your body but fueling your body with nutritious food is the highest form of self-respect."

- Ania Drosnes -

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GLP-1 can help with weight loss—but it’s not magic. Pair it with healthy eating and a solid exercise plan for real, lasting results.

Fearful of eating eggs? 🐣

Let me tell you why eggs are nothing to be scared of and how they truly are nature’s multivitamin:

💪🏻Eggs contain all 9 essential amino acids making them a complete protein source

🧠Eggs are rich in choline which fuels and repairs the brain reducing risk for cognitive decline

👀Eggs contain many antioxidants like lutein and zeaxanthin which protect our eyes

✨Eggs are a source of healthy fats making them great blood sugar stabilizing foods

⚡️Eggs also contain vitamin B12, riboflavin, selenium, and phosphorus to boost energy, optimize thyroid function, aid in detoxification, and support immune health

What’s your favorite way to eat eggs?🍳

Things new clients ask me 🤪

➡️Can I fix my gut issues by cutting out all carbs?

❌The answer is no: carbs are a really important fuel source for our bodies, and most of the time, if you’re not able to digest your carbohydrates it’s not because of the carbs themselves, it’s because of an imbalance in your digestive tract that needs further testing to fix!

➡️Can I skip breakfast to reset my metabolism?

❌The answer is no: Skipping breakfast leads to a drop in blood sugar and thus a spike in cortisol which means your body is in ‘fight or flight’ mode. This only creates more stress and problems in your body and takes you further away from rebalancing or resetting your metabolism!

➡️Can I weigh myself daily?

❌The answer is no: A scale doesn’t give you accurate information on your body comp, & can be really damaging to our mental/emotional health if being used every day. Body shape and how you feel in your clothes are much better indicators of the body healing itself and things progressing in a positive direction (internally). You can have massive shifts in body comp without the scale changing all that much!

Boosting testosterone starts with the basics: fix nutrient deficiencies🥒 like vitamin D, Zn, and Mg, prioritize sleep💤, and dial in your lifestyle habits✨.

If we can provide these necessary foundations to the body FIRST, we give it the opportunity to heal and rebalance on its own, before looking to external sources!

What questions do you have about hormones? Drop them in the comments below⬇️

Come spend the day with me in the beautiful town of Puerto Escondido!

Daily activities:

🧘Meditation, breath work, journaling

💪Vinyasa yoga then aqua fit class

☕️Family breakfast

🌊Beach for some swim and surf

🧊Cold plunge

🧑‍🧑‍🧒‍🧒Quality time and conversations with friends

🍴Family dinner

🌅Enjoy the sunset!

Wachsmann Wedding Weekend Pt. 4 - The Ceremony ⛪️💍👰🏼‍♀️

Hair: @zoeelizabethteam @kahoriflores
Makeup: @leydicanomakeup
Photo: @bohemiaweddings
Video: @multiply.media
Suits: @stateandliberty
Wedding dress: @emmaandgracebridal.denver
Venue: @atelierplayamujeres

Is Kombucha really healthy?

It can be! If you know what to look for 🙂

I typically recommend clients aim for <4g of sugar per serving when choosing a Kombucha to enjoy (you’d be surprised at how much sugar can be in these things!).

Second, because these are fermented with usually a green or black tea, consuming these earlier in the day will ensure the caffeine content isn’t negatively impacting your sleep.

When you know what to look for, you can feel more confident that you are in fact obtaining the wonderful health benefits of this drink such as improved blood pressure & blood sugar control, decreased heart disease and disease risk, and boosted immune function and gut health!

Keep showing up for yourself even though sometimes it may be difficult, little progress is better than none ✨

Want better sleep?💤

Optimize your LIGHT and DARK exposure throughout the day - here’s how!

☀️Early morning: Get BRIGHT blue light into your eyes within the 1st 30 minutes of waking up (best: getting outside for 5-10min)

🌙After the sun goes down: Reduce blue light as much as possible and opt for ORANGE/RED light (better: wear orange tinted blue blockers + turn on ‘night mode’ on phone; best: wear orange tinted blue blockers, turn phone screens to red, switch lights to red)

Our circadian rhythm (aka our body’s energy⚡️ and sleep😴 cycles) are in sync with the sun, so when it’s light out, we produce cortisol to energize us. When it’s dark out we produce melatonin to calm us and promote sleep.

This is the best way to start improving your sleep right now, and it’s something that’s completely changed my sleep/energy levels as well as many of my clients.

Wachsmann Wedding Weekend Pt. 3 - Getting ready 🧖‍♀️💋☕️🎶🛁

Hair: @zoeelizabethteam @kahoriflores
Makeup: @leydicanomakeup
Photo: @bohemiaweddings
Suits: @stateandliberty
Wedding dress: @emmaandgracebridal.denver
Venue: @atelierplayamujeres

Outside of this being the easiest trap to kidnap me with, did you know coconuts are such a good source of fiber, magnesium, manganese, copper, iron, vitamin C, B1, B2, & B3? ✨

They also help regulate bowel movements, lower cholesterol, boost immune function, improve athletic performance, and promote strong bones!

Im coocoo for coconuts!🥥🌴

If you’re ready to get your gut health right and stop guessing, send me a DM and let’s talk about how we can get you on the right path ✨

➡️CHOCOLATE PB ICE CREAM 🍫🥜🍨

❌No added sugar
❌No artificial flavors
❌No gums or additives
✔️Gluten and dairy free
✔️9g pro per serving (can be more if adding additional scoop of protein powder!)

Just real ingredients that taste REAL good (trust me - you’re gonna want to make this asap!)

Here’s what you’ll need:

🍇2 dates, pitted
🥜1-2 scoops of PB powder (or sub for real PB)
🍫2 TB organic unsweetened raw cacao powder
🥛1c nut milk (I used almond)
🍥3/4c Culina plain and simple greek style yogurt
🍁1 TB maple syrup
🧂Dash of sea salt
🍪A few TB of your fave choc chips (I used Hu Kitchen dark chocolate baking chips)

🔆Blend everything except the chocolate chips into your Ninja Creami (yes this thing IS worth the hype!!) - I used the ‘icecream’ function about 4x until I got the consistency I wanted. Then create a hole in the middle of your icecream down to the bottom and add your chocolate chips. Use the ‘mix in’ function, and voila! You’ve got a delicious homemade ice cream!🤜🏼🤛🏼

Wachsmann Wedding Weekend Pt. 2 - The dreamiest rehearsal dinner ❣️🎷🌙💫✨🌟

Do you take care of your body?

We’ve only got one, and it has to last us a lifetime!
Here are some of the tools I use at home to keep my body feeling its best and recovering well:

✨Red light therapy
✨Yoga mat
✨Foam roller
✨Accupressure mat
✨Theragun
✨Spikey ball
✨Rebounder

What’s your favorite recovery tool? 🌟

How I spent my weekend…✨🏔️☀️❄️💕

📷: @michaelhenryio

Let’s get healthier together!

These are a few of my top INS for 2025 - What ‘ins’ are you implementing this year?💫

#clinicalnutrition #hormonehealth #balancehormones

Wachsmann Wedding Weekend Pt. 1 - The Welcome Party🌴🍹🍋‍🟩💫💃🏻

Need a tic-tac?😮‍💨

Hands up if you’re constantly dealing with smelly or bad breath!

Here’s a few ways to help combat your bad breath from a Clinical Nutritionist perspective:

🦷Get checked by an IAOMT certified dentist
👅Use a tongue scraper
➰FLOSS (everyday!!)
🥥Implement oil pulling

Your oral health is connected to multiple other organ systems in the body so balancing things out here will help everything else as well!👍🏼

Espresso MOCKtini☕️

I’m not sure about you but this girl looooves her espresso, and especially an espresso martini on a night out!

I figured I’d curate a fun twist on this drink, no alcohol, gums, or added sugar, inspired by this love month and an ode to better health. Cheers to mocktails!

What you’ll need:
☕️2 shots espresso (the most important part)
🍨Cream soda (I used Zevia!)
🥛Milk and creamer of your choice (I used Califia Farms unsweetened organic almond milk and the plain unsweetened creamer by Forager Project 🤌🏼🤌🏼)

Pour over ice into your fave glass and enjoy!🌟

There’s a chill guy and a hyper active girl, then somehow, they end up marrying each other 🙂

My current supplement line up✨

🔆Women’s Twice Daily packets - comprehensive vitamin/mineral support

🔆NAC - precursor to glutathione (our body’s master antioxidant!)

🔆Liposomal D Supreme - high dose, bioavailable vit D, K1, & K2

🔆Liposomal Vitamin C - anti-inflammatory, antioxidant

🔆Aloe - nourishing to the skin and gut lining, anti-inflammatory

I try to get as many of my nutrients from whole foods as I can, and then utilize high quality supplements like these to support any additional areas that need them.

Need a last-minute Valentine’s Day treat? I’ve got just the thing! 💌

These Chocolate Raspberry Chia Bites are packed full of fiber, free of added or artificial sugar, and are made in five 🖐️ simple steps (listed below).

Ingredients:
❤️ ~1.5 bags frozen organic raspberries
❤️ 1/2c black chia seeds
❤️ 1 bag of chocolate chips
❤️ Sprinkle of flakey sea salt

Directions:

Smash your raspberries and chia seeds together in a bowl 🥣 until combined.

Add raspberry-chia mixture to your silicone molds, and place in the freezer to harden for ~30min.

Meanwhile, add your chocolate chips to a bowl; microwave in 20-30sec intervals until completely melted and combined. Set the chocolate mixture aside.

Remove raspberry chia hearts from the freezer. Using two forks, add the raspberry chia hearts from the mold and place into the chocolate. Toss until completely coated in chocolate.

Place onto plate, and top with flakey sea salt.

Eat immediately or store in the fridge for later. Enjoy! 😋

Part 2 🤣

Not only do I put things IN my husband’s drinks but I also put things ON his food, like this kimchi!🪷

Kimchi is a powerful fermented food rich in PREbiotic fibers that fuel our gut microbiome. It’s also been shown to…

🔸Improve body composition
🔸Decrease obesity
🔸Support digestion
🔸Boost SCFA production
🔸Increase immune function

Aim to consume some sort of fermented foods a few times per week (daily when possible ☺️).
Yay health!

Let’s talk about BLOATING🗯️

I’ve struggled with this for many years, and so have so many of my clients. It’s super uncomfortable😖, can really tank self-confidence📉, and trust me - I get it when I say that many of you may be thinking this is your ‘forever’.

Bloating is an inflammatory response💥 from the body. So the question is, what’s triggering the immune system❓

Maybe it’s food sensitivities, an overgrowth of some not so good bacteria🦠, leaky gut, excess histamine, or maybe it even has to do with your hormones🧬 - whatever the case may be, bloating is one of those ‘fire alarms’🚨 that your body is giving you to pay attention to it!

One super helpful tool (other than addressing the root cause😉) to help your body reduce bloating is to add in some ✨CHOLAGOGUES✨ to your diet. These are herbs that help to stimulate bile flow✳️ to help the body get rid of toxins/inflammatory molecules and excess water that may be causing you to feel puffy or inflamed.

Dandelion root🫚 is one of my favorite cholagogues and it’s super yummy in tea form, but you could also try beet, burdock, turmeric, ginger, or peppermint too!

And you’ll bet I’ll always be running after dessert toast 😋

ASMR Elixir ✨

These red/orange/purple foods will be sure to boost your immune system, improve blood pressure, support your heart and energy production. And it tastes 10/10😉

What you’ll need:
❣️2-3 bell peppers
🥕3 carrots
🍋2 lemons
🍎1 red apple
🍐1 pear
💜2 purple beets
🔆2 yellow beets
💓4 radishes

Blend everything together in a juicer, and enjoy!💃🏻

Cava bowl REMIXED at home🎉

These are sooo tasty, and also so easy to make at home so let’s do it!

1️⃣First up, pick your base(s):
I did mixed greens🥬 and white jasmine rice 🍚

2️⃣Second, pick your protein:
I had grassfed ground beef 🥩 in this bowl (but turkey, chicken, salmon, or tofu would all work too!)

3️⃣Last, pick your toppings:
I chose pepperoncinis, Kalamata olives🫒, tomatoes🍅, cucumber🥒, radishes, pickle de gallo by Grillos pickles (absolute 🔥 if you’ve never tried them!), homemade Tztiaki (greek yogurt + lemon juice + cucumber + garlic powder + sea salt), hummus🫘

And that’s it! Enjoy💃🏻

You have a colorful, nutrient dense, protein and fiber packed meal that takes less than 5min to put together🔆💫

#cavabowl #healthyrecipe

Hey you!👋🏼

We’re almost 1 month into 2025, whoo hoo!
How are you feeling?🔆

How have the last 3 weeks gone?✨

What were 3 wins you had?⚡️

Whether you’re feeling on top of the world with how these last 21 days have gone or if you feel like you’ve completely fallen off track, the beautiful thing is that today is a new day and you can choose to make it whatever you want it to be!

You can make your goals more realistic by setting SMART goals. SMART goals are a framework for setting objectives that are clear and effective. The acronym stands for:

1️⃣Specific: Clearly define what you want to achieve.

2️⃣Measurable: Include criteria to track progress and measure success.

3️⃣Achievable: Ensure the goal is realistic and attainable.

4️⃣Relevant: Align the goal with broader objectives or personal priorities.

5️⃣Time-bound: Set a deadline to create urgency and focus.

What are 3 SMART goals you’d like to achieve this next month?

Here’s mine:

1️⃣ Lift 4x/wk
2️⃣ Get outside for sunrise or sunset at least 3x/wk
3️⃣ Read for 45min in the evening 5x/wk

These stats…🤯🤯

And to think, most of us are never truly in the present moment which is the only time we’re guaranteed -

With our busy, chaotic, and stressful lives most of us are just constantly thinking about the next event or all the tasks still left to do or that didn’t get done😵‍💫.

We’re constantly planning for the next thing which means we’re not enjoying the present moment and the people, conversations, or experiences that are right in front of us.

➡️So how can you be more present?

❔How can you truly enjoy and relish in the moments of now while still being in a culture that’s go go go?

✨Meditation or mindfulness practices
✨Gratitude
✨Putting your phone down
✨Carving out time in your schedule to just be (maybe this looks like people watching at a cafe, or reading a book)

How will you be more present this month? Drop a comment below and let me know!💕

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FOOD IS MEDICINE

Hello, I'm Mikayla!

Clinical Nutrition & Functional Medicine Services

15 Minute Discovery Call.

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