Hello wonderful community!
I’m excited to have you here reading this newsletter where you provide the questions and I provide the health answers.(Yes—these are real questions asked by you and real answers typed by me!)
Before we get started, I want to tell you about our mentorship program inside the School of Doza.
This month marks the start of our 3rd cohort of the Holistic Practitioner Program — an 8-week live mentorship where I teach everything I’ve learned about holistic health, running your own business, and creating lasting impact.
If you’ve ever wanted to open your own practice, expand your skills, or finally fix your own health issues, this program was built for you.
It also includes 1:1 business coaching, clinical tools, and proven sales strategies.
It would be an honor to mentor you.
Here’s what we’re covering in this week’s questions:
Cortisol & Sleep: Why you’re wired at night but tired in the morning
HRV & Stress: How to raise your heart rate variability naturally
Diet Sodas & Dopamine: The real reason cravings stick around
Thank you for being here.
Now on to the questions!
Last Day to Save $250 on the Holistic Practitioner Program
The next cohort of the Holistic Practitioner Program starts in 5 days, but the $250 discount ends tomorrow night at 11:59 PM.
If you’ve ever wanted to learn how to help others heal naturally — through labs, nutrition, and lifestyle — this 8-week mentorship is your chance.
You’ll get live teaching from Nurse Doza, business coaching, and access to tools that help you grow a real holistic practice.
What you’ll learn:
How to read labs like a practitioner
How to address gut, hormone, and energy issues naturally
How to build and grow a wellness business that changes lives
Q: Nurse Doza, I need your help with my HRV. I watched your video about HRV and you said if you are below 30 you can expect to be stuck in flight or fight mode. I’m always stressed but my HRV dropped significantly after COVID and it still hasn’t come up since. What can I do to raise my HRV and is it low because of stress?
A: You might have adrenal issues.
Your adrenal glands respond to stress and release cortisol—your body’s stress hormone. Too much cortisol at night suppresses melatonin, making it harder to fall or stay asleep.
When cortisol is high in the afternoon or evening, you’ll feel “wired but tired.”
The goal is to down-regulate your nervous system and switch from “fight or flight” into “rest and digest.”
How to lower nighttime cortisol:
Turn off screens at least 1 hour before bed.
Listen to binaural beats or white noise to calm the brain. (We use this app in the clinic—code nursedoza.)
Stop caffeine earlier in the day—it spikes cortisol.
Try belly breathing (Rule of 4: inhale 4s, hold 4s, exhale 4s, repeat 4x).
Get morning sunlight or use a red-light panel if you can’t (code nursedoza).
💤 Supplement tip: Our CHILL powder includes L-theanine—a compound proven to relax the nervous system, lower cortisol, and support deep sleep.
Extra credit: Watch our “Prioritize Sleep” podcast.
50% Off Consults With Nurse Doza — Ends Tuesday Night
Private consults are normally $399 for 30 Minutes, but through Tuesday, October 7 at 11:59 PM, you can book a half-hour session for 50% off using code DOZA50.
Q: Nurse Doza, I need your help with my HRV. I watched your video about HRV and you said if you are below 30 you can expect to be stuck in flight or fight mode. I’m always stressed but my HRV dropped significantly after COVID and it still hasn’t come up since. What can I do to raise my HRV and is it low because of stress?
A: Nurse Doza: HRV (Heart Rate Variability) is the time between each heartbeat.
High HRV (70–100): calm, happy, parasympathetic state
Low HRV (<60): stressed, sympathetic “fight or flight” mode
The lower the HRV, the more stress the body is encountering. Stress can be work, being sick, traveling and even exercise. We want to live a life with better stress management in order to attain a higher HRV.
To raise it, focus on calming and restoring your nervous system daily.
How to have a higher HRV (70-100): must do daily
Belly breathing (rule of 4: inhale thru nose for 4 secs, hold for 4 secs, exhale for 4 secs.) Repeat 4 times
Floatation therapy — deep sensory reset
Binaural beats – music/audio that mimics deep sleep and gamma wavelengths.(use the same app—code nursedoza)
Vibration plates — improve lymphatic flow
Find a hobby that relaxes you and sparks joy
🧘 Extra Credit: take an adrenal supplement like our CHILL which has GABA and L-theanine that have been shown to support the parasympathetic nervous system
GLP-1s Are Everywhere — This Is the One We Trust
If you’ve been curious about GLP-1s for weight loss, appetite control, or metabolic support… this is your moment.
We’ve partnered with Shed, the same brand behind the NAD+ shots you already love, to offer our readers $50 off your first month.
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🎯 Use code DOZA50 at checkout
Q: I’m trying to lose weight and lower my blood sugar so I started drinking diet sodas instead of regular sodas years ago. You said in one of your videos that diet soda is worse for you but I can’t stop diet soda. It’s so hard. What can I do that can help? I have one or two daily.
A: Nurse Doza: Can I be honest? This isn’t just about the soda—it’s about dopamine.
Diet sodas feel good because they trigger reward centers in your brain, often tied to early memories of comfort or celebration. But artificial sweeteners can harm your gut, liver, and metabolism—sometimes more than sugar itself.
To break the habit, replace that dopamine with healthier sources.
When you start getting natural dopamine daily, your cravings fade naturally.
How to get healthy dopamine:
Morning sunlight — instant mood lift
Exercise — natural dopamine surge
Vitamin B6, B9, and B12 — methylation nutrients
Community & connection — hugs, laughter, gratitude
Animal protein — stabilizes blood sugar and dopamine
Celebrate small wins — daily, not just milestones
BLISS supplement — contains betaine & SAMe to support natural dopamine
💉 Extra Credit: NAD+ injections can reduce cravings and boost energy.NAD+ also helps provide energy as the results can be felt immediately and can last for days. I would try weekly subcutaneous injections and see how it helps your diet soda cravings. Go to tryshed.com and use code doza40 to get at home NAD+ injections.
Your health journey doesn’t have to be confusing. Each of these steps — fasting, gut repair, and inflammation management — connects to the same goal: helping your body work the way it was designed to.
If you’re serious about learning how to heal your body and help others do the same, join me for the Holistic Practitioner Course. This is your chance to learn everything they didn’t teach you in school — about health and business.
To your health,
Nurse Doza
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