Dr. Nathalie Beauchamp’s Protocols

My schedule varies greatly from day to day, but some essential habits are a consistent part of my routine. Whether I am working from home or seeing patients at the clinic, these non-negotiable health habits keep me on track and allow me to feel and perform at my best.

In addition to these daily/weekly/monthly non-negotiables, there are certain habits that are a constant in my life:

Dr. Nathalie Beauchamp

  • Prioritize local and organic foods as much as possible
  • Drink filtered and structured water. I use a whole-house reverse osmosis filter at home and Santevia at home and at clinic
  • Reduce exposure to EMFs and ‘dirty’ electricity with protective devices and mindful electronics use
  • Leverage proper light exposure throughout the day
  • Daily movement and exercise 
  • Get grounded as often as possible—going barefoot, wearing barefoot shoes, utilizing a grounding mat while at a stand-up workstation, and grounding mat on my bed


  • 8 hours of sleep nightly—in recent years I have made sleep a big focus
  • Track sleep with Oura ring. I keep it on airplane mode and download the data each morning only so I am not constantly transmitting
  • Coconut oil pulling first thing upon waking
  • Hydrate with water structured using my Analemma wand. I always add fresh lemon juice and a pinch of pink himalayan salt
  • Morning movement routine, often the 5 Tibetan Rites followed by the short lymphatic drainage routine from Section 3 of the book
  • 2-10 minutes of early morning sun exposure while doing my breathwork routine. If it is not sunny, I will utilize my ring light instead
  • Delay coffee consumption by at least 90 minutes after waking. I drink decaf with the addition of MCT oil or KetoKream
  • Smoothie with greens, protein, fresh organic ginger and turmeric, collagen, vitamin C, glycine, frozen berries, and avocado at some point in my day depending if I am fasting longer that day
  • Minimum 15 thousand steps each day—I love getting out to walk in nature, and with my busy days working at the clinic, the steps add up quickly. I walk with a 20 pounds weighted vest to add resistance and increase my heart rate. 
  • Aim to consume 138 g of protein each day which is my ideal body weight
  • Exercise! I work out 4-6 days each week, focusing on cardio, strength training, functional mobility, and balance
  • LMNT electrolytes 1-2 per day depending on how much I sweat from exercise
  • Red light therapy 20 minutes each day, 4-5 times per week – I use a Joovv panel
  • Essential oils—I pick a different blend each day and diffuse it while working. I also add immune boosting or sleep blends at night
  • 2 or 3 spoons of fermented food
  • In bed by 8:30 p.m. or 9 p.m. depending on the time of the year and sunlight, and I never forget my sleep eye mask or mouth tape
  • Skin routine: Vooqo cleanser, day and night cream as well as Vitaly copper peptide serum


  • Sauna 2-3 times per week followed by an extended lymphatic drainage routine. I use a near-infrared (from Sauna Space) and my far-infrared sauna, with each session 25 minutes long
  • Cold exposure with either a cold shower or using my cold plunge tub when it is not winter and frozen for a minimum 11 minutes total per week
  • Rebounding 2-3 times per week, 5 minutes each session, usually after my sauna or a workout
  • Interval training with an oxygen restriction mask 2 times per week while I am on my stationary bike
  • Blood flow restriction band training once a week
  • PEMF therapy 2 or 3 times per week
  • Pro-lordotic neck exerciser 3-5 times per week – during breaks at the clinic
  • Denneroll neck posture correction 2-3 times per week after stretching
  • Hyperventilation breathwork if I need a quick energy boost throughout my busy week
  • Theragun Vibration therapy before bed
  • ApolloNeuro device set to focus or sleep as needed
  • Meditation session using BrainTap, Hanu, or Sensate 3-4 times per week
  • I sip on organic mushroom elixirs a few times throughout the week
  • Molecular hydrogen tablets added to my water 4 or 5 days each week


  • Chiropractic check-up/adjustments at least twice a month
  • Teeth whitening light from Primal Care
  • Castor oil pack on my liver twice per month for detox
  • Detox protocol—will vary but now doing: St-Francis lymph tonic, Pure Encapsulation LV/GB and DIM
  • Coffee enema
  • Dental cleaning

1 Year/ 2 Years

  • Thermography scan—both full body and breast scan
  • Full blood panel with Inside Tracker
  • DUTCH test
  • Genova Metabolomics
  • TruDiagnostic Epigenetic Age Test
  • GI panel 
  • PAP screening test
  • Fecal immunochemical test (FIT) colon screening test 
  • InBody scan for muscle and fat mass data

Nutrition / Supplements

My supplement routine changes frequently, but see the following for what I am currently taking daily, which supplements I use on a rotational and occasional basis and my current longevity stack.


  • 2 probiotics and 2 butyrate capsules – I alternate brands
  • Immune support—liquid tincture St-Francis farm
  • EstroSmart or Femguard from DFH
  • AdrenoSmart or Adrenotone from DFH
  • Fish oil or Krill oil
  • Liquid minerals from Beam Minerals
  • Collagen/Vitamin C/Glycine
  • Athletic Greens (AG1)
  • Protein shake DFH
  • Essential Amino Acids (1 or 2 per day depending on my protein intake from food) – I like Keon, DFH or LiveGood
  • Phosphatidylserine and magnesium at night and/or sleep stack from our book 
  • Nitric oxide tablet from Berkeley Life 


  • NAC/Liposomal Glutathione
  • Quercetin and zinc
  • Vitamin D+K (Vitamin D dosage depends on the time of the year and my levels)
  • Annatto E/Vitamin A/Brain Vitale from Designs For Health (DFH)
  • Exogenous ketones (Pruvit or HVMN) before a workout to extend my fast or for a focus bout of work
  • If I experience occasional insomnia, or my Oura ring score is showing room for improvement, I will use the sleep supplement protocol on page 51 in the book
  • Phosphatidylcholine liposomal 
  • Methylene Blue – I like the new strips from LiveGood

SNPs Support:

As a result of my SNPs testing, I take the following supplements to help support my MTHFR expression and detoxification genes:

  • Homocysteine Supreme 3x per week (DFH) which contains Betaine-l-Serine, Riboflavin, Vitamin B6 and 5-methyltetrahydrofolate 
  • DIM (Diindolylmethane)

My Current Longevity Protocol is also on rotation:

  • Spermidine – Oxford Health
  • NAD3 – Biostack   
  • Stemregen
  • Urolithin A – MitoPure
  • Sulforaphane – DFH
  • Resveratrol – alternate days – DFH
  • Senolytics – Qualia 
  • Peptides – These bioregulators are a new addition to my longevity protocol, and I am experimenting with what is available to me here in Canada—currently cycling oral BPC-157


  • If I have a glass of wine which is not often, I make sure to take Berberine and NAC