The Foundations That Matter Most: My 4 Non-Negotiables as Pursuit’s Naturopathic Doctor
Before any supplement or protocol, these four pillars are Dr. Ashley Taylor, Pursuit Therapy Naturopathic Doctor, prescribe, practice, and live by. They’re the foundations she returns to with every patient, because without them, nothing else works as it should.
Non-Negotiable #1: Quality Sleep
“Sleep is not downtime. It's the most anabolic, restorative process your body has.”
7–9 hours of quality sleep isn’t a luxury — it’s biological maintenance. Every hormone, immune cell, and neural circuit depends on it. Skimping on sleep is one of the fastest ways to accelerate aging and disease.
The Science
During deep sleep, the glymphatic system clears neurotoxic waste (including amyloid-β) from the brain. Sleep deprivation elevates cortisol, impairs insulin sensitivity, suppresses NK immune cells, and blunts growth hormone secretion, driving inflammation and cellular aging.
Non-Negotiable #2: Strength Training
“Muscle is your most underrated metabolic organ, and the most powerful anti-aging tool we have.”
Lifting weights isn’t just about aesthetics. Skeletal muscle is an endocrine organ that regulates metabolism, blood sugar, inflammation, and even brain health. It’s the #1 thing I recommend for longevity.
The Science
Resistance training stimulates GLUT4 translocation for insulin-independent glucose uptake, raises IGF-1 and testosterone, and preserves bone mineral density. Muscle secretes myokines, including irisin, that reduce neuroinflammation and support hippocampal neurogenesis.
Non-Negotiable #3: Higher Quality Food
“Fiber from seeds, nuts & vegetables. Complex carbohydrates. Protein at every meal. Food is your most powerful daily medicine.”
Before any supplement, I ask about diet. Real, whole foods rich in fiber and protein are the single most impactful lever for gut health, body composition, and disease prevention.
The Science
Dietary fiber feeds gut microbiota, driving SCFA production that seals the intestinal lining and reduces systemic inflammation. Adequate protein (1.6–2.2g/kg) preserves lean mass, supports neurotransmitter synthesis, and sustains satiety via GLP-1 and PYY signaling. Complex carbohydrates are essential for blood sugar stability, gut microbiome health, brain function, cardiovascular protection, and longevity.
Non-Negotiable #4: Reducing Stress
“Chronic stress doesn't just feel bad, it silently degrades every system in your body.”
You can eat perfectly and train hard, but if chronic stress is left unaddressed, it will undo your progress. Stress management is a clinical priority — take it as seriously as any lab marker.
The Science
Chronic stress dysregulates the HPA axis, producing sustained cortisol elevation that drives visceral fat, suppresses immunity, shortens telomeres, and impairs hippocampal neurogenesis. This measurably elevates CRP, IL-6, and oxidative stress markers.
For individualized support and a science-backed plan tailored to you, schedule your visit with Dr. Ashley Taylor and take the first step toward feeling your best.
