Flow into Your Best Self with Naturopathic Doctor & Yoga Instructor Jessica McLaren
- Sarah Drews
- Oct 15, 2024
- 10 min read
Updated: May 7
Welcome to our interview series, where I warmly invite you to explore the remarkable stories of entrepreneurs reshaping the wellbeing landscape in South Africa.
Guest: Dr. Jessica McLaren
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Today, I am delighted to present Dr. Jessica McLaren, a naturopathic doctor and 200-hour RYA-certified yoga instructor whose career beautifully intertwines these two holistic practices. With a strong passion for helping individuals achieve optimal health, Jessica shares insights from her transformative trip to India, as well as valuable tips that anyone can easily integrate into their daily lives. She empowers others by blending the ancient wisdom of naturopathy with modern scientific research, focussing on addressing root causes rather than merely suppressing symptoms. With years of clinical experience, she expertly crafts personalised treatment plans that tap into the body’s innate healing potential, guiding each individual on their own unique wellness journey.
Sarah: I’d love to hear about the journey that led you to your exceptional practice. What inspired you to specialise in naturopathic medicine and yoga?
Jessica: My journey into naturopathic medicine and yoga was rooted in a desire to understand the body and its natural ability to heal. Growing up, I was always drawn to nature and fascinated by how our bodies responded to different environments, foods, and experiences. This curiosity was inspired by the women in my life: my grandmother, a health-conscious occupational therapist, and my mother, who self-studied natural medicine after being diagnosed with an autoimmune condition. As a result, I was raised on healthy food, herbs, and supplements and was encouraged to move my body. From a young age, I made the connection that what we eat directly impacts our health—we can either nourish or harm ourselves through food.
In high school, I discovered yoga, which became a deeply grounding practice for me. Even in the toughest times, showing up on the mat provided solace, and yoga became my safe haven. In 2017, I took a gap year, unsure of what to pursue academically but knowing that I couldn’t waste time studying something I wasn’t passionate about. With a keen interest in nutrition, I considered dietetics but wasn’t certain it fully resonated with my holistic values. During this time, I traveled to Rishikesh, India, the holy town where I deepened my yoga practice and obtained my yoga teacher certification. This experience reinforced my belief that health is multifactorial—our mental, physical, and emotional well-being are intricately linked.
Upon my return, I discovered a 5-year degree program that offered both an undergraduate BSc and postgraduate degree in Naturopathy. This program allowed me to merge my passion for the body, nutrition, herbal medicine, and integrative health care. During my studies, I embraced an evidence-based approach, learning that naturopathy treats the root cause of illness rather than just managing symptoms.
"I witnessed firsthand the power
of food and herbal medicine in clinical practice, reaffirming my
belief that prevention is better than cure."
Yoga and naturopathy have become the perfect complement to one another, connecting the mind and body on a holistic path to health and well-being. My philosophy, rooted in my upbringing and academic journey, is centered on the idea that no two individuals are the same. Therefore, a personalised approach to health is essential. Both yoga and naturopathy are not just my profession; they represent a lifelong journey to shed light on the benefits of these ancient healing modalities through the lens of modern science while understanding and fostering the body’s innate ability to heal.
Sarah: What’s the most exhilarating breakthrough you’ve observed from combining these practices?
Jess: I have witnessed many exhilarating breakthroughs by combining the mind-body connection with the science-backed approaches I employ in my clinical practice, integrating both yoga and naturopathy. I’ve worked with a diverse range of individuals struggling with chronic conditions such as hormonal imbalances, hypertension, diabetes, chronic pain, and gut issues. By combining a naturopathic protocol with yoga and breathwork, the results have been transformative.
While it feels impossible to mention only a couple of cases, a few stand out among the many.
One example is a client who suffered from metabolic syndrome, characterised by abdominal obesity, high BMI, dyslipidemia, and diabetes, along with chronic stress. By taking a holistic approach that addressed their weight through increased physical activity and dietary adjustments, lowered their stress levels through breathing exercises, yoga postures, and nervine relaxant herbs, and balanced their blood sugar levels with natural insulin-sensitising agents, the patient was able to achieve remarkable results. Through this protocol, they lost 15 kg, entered a healthy blood sugar range, improved their mood by reducing stress levels, and thereby decreased their risk of heart disease and diabetic complications.
A female patient came to me with chronic headaches. She suffered from tension headaches every single day for a period of six months. We used an integrative treatment approach that targeted her mental and physical tension while reducing inflammation in her body. I created an anti-inflammatory diet template for her to follow, incorporated anti-inflammatory and pain-relieving herbs, and introduced breathing exercises to help calm her anxiety. Additionally, I included supplements and herbs to support her nervous system and used physical therapies such as yoga to release tension in her upper back, shoulders, and neck. I utilised the Neuromuscular Technique to reduce muscular tension in her head and neck, promoting relaxation. After three months of treatment, her headaches were resolved, allowing her to reconnect with her body in ways that traditional medicine hadn’t offered, all without harming her gut, kidneys, and liver from long-term reliance on painkillers.
Another patient came to me with gut issues, specifically irritable bowel syndrome (IBS), which she had been suffering from for the past five years. Her symptoms included bloating, stool irregularities, cramping pain, and gas. Together, we developed a gut healing protocol. First, we removed triggering foods from her diet, which is essential for managing IBS and reducing symptoms. Next, we replaced any missing nutrients and digestive enzymes with specific supplements and herbs to support her digestion. To reinoculate her gut, we focused on incorporating targeted probiotic and prebiotic foods, which helped increase the population of beneficial bacteria - often referred to as the “good gut bugs.” We also utilised supplements to repair the lining of her gut, which is crucial for overall gut health and can help alleviate IBS symptoms. Lastly, we worked on rebalancing her overall health by reducing stress levels through herbs, breathwork, and yoga. This holistic and personalised approach addressed her gut issues while considering both her physical and emotional health. By treating individuals as whole beings and combining these strategies, we were able to heal her gut and help her live comfortably.
Sarah: As we juggle our fast-paced lives, what simple, impactful steps can people take to improve their overall wellbeing?
Jessica: In our fast-paced lives, prioritising the basics is essential for overall well-being.
These fundamentals include:
HYDRATION, NUTRITION, MOVEMENT,
SOCIAL CONNECTION, AND SLEEP.
Hydration is key—begin your day with a glass of water to replenish fluids and continue drinking water throughout the day. Proper hydration supports cellular function, digestion, and energy levels.
Nourishment is also crucial. Aim for a diet rich in whole, unprocessed foods, focusing on colourful vegetables, fruits, whole grains, and high-quality proteins such as legumes, fish, and lean poultry. Aim to make healthy choices about 80% of the time, allowing for flexibility while maximizing the intake of phytonutrients, fiber, prebiotics, and antioxidants, which support digestion and help balance energy levels. Incorporating fermented foods, like yogurt or sauerkraut, helps to reinoculate the gut with beneficial bacteria, which positively impacts digestive and immune health. Additionally, prioritise healthy fats from sources like avocados, olive oil, nuts, and seeds, and minimize refined sugars, trans fats, and processed foods.
Incorporate movement daily, whether it’s a walk, cardio, yoga, resistance training, or stretching. Physical activity promotes circulation, improves mood through the release of endorphins, and increases overall energy. Evidence suggests that regular movement, even in short bursts, can enhance heart health and mental well-being.
Social connection is also essential. Connecting with loved ones can release “feel-good” hormones like oxytocin, which positively affect mental and physical health. Studies show that strong social ties can protect heart health, lower inflammation, and improve longevity.
Finally, sleep is fundamental. Create a balanced routine that includes good sleep hygiene, such as maintaining a cool, dark room, limiting blue light exposure before bed, and timing your caffeine intake. Aim for a consistent sleep-wake schedule and expose yourself to natural morning sunlight to help regulate your body’s circadian rhythm. Quality sleep restores the body, enhances cognitive function, and supports emotional resilience.
Sarah: What are your personal favourite natural remedies for stress relief that set you up for a productive and balanced day?
Jessica: To set myself up for a balanced and productive day, I rely on a combination of natural remedies that focus on stress relief and mental clarity. I begin my mornings with meditation and breathwork, which are effective in stimulating the vagus nerve, a major component of the parasympathetic nervous system, also known as the “rest and digest” system. Activating the vagus nerve through deep breathing helps calm the stress response by reducing my heart rate, lowering blood pressure, and decreasing inflammation. This is essential for counterbalancing the “fight or flight” response associated with stress. Studies have shown that increased vagal tone can improve heart rate variability (HRV) and reduce cortisol levels, both indicators of a more resilient stress response system.
I incorporate techniques like meditation, pranayama, cold exposure, and specific yoga poses that also help to stimulate the vagus nerve, supporting relaxation and enhancing my body’s ability to return to a state of calm after experiencing stress.
Physical movement is another important component. Whether it’s a yoga session or a resistance workout, exercise increases circulation, enhances mental clarity, and releases endorphins that leave me feeling relaxed and emotionally balanced. Tackling a workout early in the day builds mental resilience, allowing me to approach challenges with greater ease and a sense of accomplishment.
I also integrate herbal support into my routine. A tincture called “Calm” by & Botany, which includes adaptogenic and nervine herbs like ashwagandha, valerian root, passion flower, gotu kola, and ginseng, helps regulate my stress response. These herbs aid in managing both short-term and long-term stress by reducing cortisol and supporting mood, energy levels, and immune health. Ashwagandha, in particular, has been shown to reduce cortisol over time, resulting in a more balanced response to daily stressors. Consulting a naturopathic doctor before trying new supplements or herbs is essential to ensure they’re appropriate for individual needs.
On particularly demanding days, I incorporate additional stress-relief tools such as extra meditation sessions, yoga nidra, and simple breathing exercises like the 4-7-8 method. I also use essential oils for aromatherapy. Lavender and frankincense help me relax, while peppermint and rosemary boost my mental focus. I apply these oils in a diffuser, as a roller, or inhale them directly, depending on my needs.
Combining these practices helps me maintain a calm, focused, and balanced state of mind, allowing me to approach each day with a sense of resilience and purpose. By incorporating meditation, breathwork, movement, herbal support, and aromatherapy, I set myself up for a productive day where I can meet challenges with a steady, clear mind.
Sarah: Imagine you could design your ultimate dream retreat combining naturopathy and yoga. What would it look like and where would you host it?
Jessica: I get this question a lot, and it makes my heart flutter with excitement. I truly hope this retreat becomes a reality soon. My ultimate dream retreat would blend naturopathic medicine and yoga in a serene, nature-rich environment, ideally on a lush hillside overlooking the ocean or in a tranquil Bali jungle setting. This immersive experience would focus on restoring balance to the nervous system through daily yoga practices that cater to all levels, with a strong emphasis on breathwork, mindfulness, and movement to deepen the connection to the body.
Each day would offer workshops on the latest research on topics such as nutrition, gut health optimisation, herbal medicine, and longevity practices, allowing participants to learn how to support their wellbeing naturally. Personalised naturopathic consultations would provide tailored wellness plans, complete with dietary recommendations, lifestyle adjustments, and natural therapies to improve each individual's health and vitality. The retreat would feature nutrient-dense meals, rich in healing properties, prepared with locally sourced, seasonal ingredients that nourish both body and soul.
Outdoor activities such as nature walks, swimming, and meditation sessions would be available to enhance mental and physical wellbeing. There would also be dedicated spaces for quiet reflection, journaling, and creative practices like art or music.
Overall, this retreat would serve as a sanctuary where participants can unplug, reconnect with themselves, and cultivate lasting tools for health and wellbeing through the combination of evidence-based practices of naturopathy and yoga.
Jessica & her Natural Stress-Relief Tincture
Sarah: If you could share one piece of wellness advice that’s had the biggest impact on your life, what would it be?
Jessica: The most impactful piece of wellness advice I've embraced is the importance of listening to the body. Often, we push through discomfort or stress without tuning in to what our body is trying to communicate. In clinical practice, I notice that many patients struggle to articulate the attributes of their symptoms, such as when they started, what triggers them, what alleviates them, and whether they have any associated symptoms.
Each person is unique, and there is no "one-size-fits-all" approach to healthcare. Through my yoga practice, I've cultivated a deep sense of awareness in my body, enabling me to connect more profoundly with my physical and emotional states. This allows me to live with greater balance and health.
"Learning to pause, breathe, and practice mindfulness can significantly enhance our ability to interpret our body's feedback, helping us recognize when we need to ask for help, rest, eat, stop eating, or calm down."
Sarah: Which emerging health trend are you most excited to explore in your field in the future?
Jessica: I'm most excited about the future of personalised medicine, especially with the integration of advanced technologies like genetic testing and microbiome analysis. These tools provide a deeper understanding of each individual's unique genetics, gut health, and lifestyle factors, enabling us to create highly targeted, effective, and customised wellness plans. As a naturopath, I believe this approach not only enhances treatment outcomes but also aligns with the growing recognition of the gut's influence on overall health, from mental well-being to immune function. By combining nutrigenomics, epigenetics, and holistic practices, we can empower people to achieve optimal health in a way that truly respects their individuality.
Discover more about Jessica's naturopathic consultations, yoga, nutrition plans, meditations, and photobiomodulation services at: drjessicamclaren.com
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