Dr. Sonya Arrigo

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Canada
Toronto, ON
Dr. Sonya Arrigo

Licensed Naturopathic Doctor in Ontario 🌿
Women | Pediatrics | Pregnancy & Postpartum | Neurodevelopmental Disorders
🌱 Book Online or In-Person: DrArrigoND.com

10/15/2026

Not sure what to expect from an online appointment? 💻

Here’s my perspective: I could tell you exactly what your bloodwork should look like, what your diet should be, what the “ideal” healthy lifestyle looks like, and a lot of people online are happy to sell you that picture.

But if it doesn’t fit your actual life, it doesn’t matter.

Every appointment starts with you, your schedule, your starting point, what you can realistically sustain. That’s where results actually come from. I’ll always share what the evidence supports and what I’d love to see for your long-term health, but the plan has to work for your life, not a version of it.

And some patients are ready to dive in completely from day one while others need to dip their toes in first. Both are completely valid. Part of finding the right practitioner is finding someone who meets you where you are, not where they think you should be.

Online appointments give us the space to have that conversation.

Book a free 15-minute discovery call through the link in bio to ask your questions and see what working together could look like. 👆

10/13/2026

CORTISOL
When we train in the mornings without eating our liver has less glucose to work with, so our body leans harder on cortisol to keep our blood sugar up. A few carbs beforehand softens that rise. (I’m not talking about a walk, yoga, or non-heated Pilates here ladies 😊)

PROGESTERONE
Stress hormones and low fuel (food) slow down GnRH and LH, the signals that trigger ovulation. Weaker ovulation means a weaker corpus luteum, the structure that makes progesterone after you ovulate. The result? A shorter second half of your cycle, and often a shorter cycle overall.

DHEA
Under ongoing stress, your body protects cortisol output while DHEA drifts down. DHEA is the building block hormone for a lot of other hormones in the body.

What I tell my patients:
• Walk or easy yoga, non-heated pilates fasted? All good!
• HIIT, heavy lifting, heated classes, or 60+ minutes? Eat something small.

One of my favourite pre-workout snacks?
✨ 2 dates + peanut butter + a little salt
or a piece of fruit!

Save this for your next early workout.

Cycle feeling off, or doing everything right and still wiped? Book a free 15-minute discovery call. The link is in my bio. 🌿

10/08/2026

Wellness books, ranked! 📚

I’ve read quite a few health and wellness books over the years, so I thought it would be fun to put some of my favourites to the test and rank them from S-tier to D-tier.

Books mentioned:
- Blue Zones by Dan Buettner
- Fast Like A Girl by Dr. Mindy Pelz
- The Body Keeps The Score by Bessel Van Der Kolk
- The Glucose Goddess Method by Jessie Inchauspé
- The 17 Day Diet by Mike Moreno
- The Natural Pregnancy Book by Aviva Jill Romm
- Medical Medium by Anthony William
- How Not to Die by Gene Stone and Michael Greger

Have you read any of these? Which book would you add to the list?

If there’s a book you’ve read that really changed your life, DM me or let me know in the comments!

10/06/2026

Your cycle can tell you a lot.

Irregular cycles can provide important clues about your hormones, ovulation, and overall health.

From hormones and blood sugar to stress, sleep, and nutrition, there are several factors that can influence ovulation and cycle regularity.

If you’re trying to conceive, preparing for pregnancy, or simply want to better understand your cycle, paying attention to these patterns can be a helpful place to start.

Curious about what your cycle may be telling you? Book a consultation to discuss your cycle, ovulation, and fertility. 🤍

10/02/2026

When it comes to fertility, the conversation should include both partners. 🌱

Male fertility is an important part of the picture that is often overlooked. Taking steps earlier can give you more time to understand your baseline, make lifestyle changes, and identify areas where you may need additional support.

Factors like heat exposure, alcohol intake, smoking, recreational drug use, stress, diet, and blood sugar regulation can all be important pieces to consider when looking at male fertility and overall reproductive health.

Fertility isn’t just about preparing when you’re ready to conceive. It’s about building a strong foundation for your health well before then.

With a naturopathic doctor, you and your partner can work together to create a foundation for lifelong health. If you’re interested in learning more, book your free 15-minute consultation through the link in my bio.

09/30/2026

A clean clinic, a professional website, and a confident recommendation can all make a treatment feel trustworthy...

However, one of the questions I always encourage people to ask is: what do we actually know about the service or treatment being offered?

A treatment being offered in a clinic doesn’t automatically tell us how the product is regulated, what the evidence looks like, or who is qualified to provide it.

You deserve to feel informed and comfortable with your health decisions - not pressured to make a decision because you are in a healthcare setting.

Ask about the product.
Ask about the evidence.
Ask who is providing it.
Ask what we actually know.

Before you say ‘yes’ make sure you have all the information. Have questions? Book a free consultation today!

09/29/2026

Can type 2 diabetes be reversed? It’s a more complex conversation than a simple “yes” or “no.”

An HbA1c value helps identify blood sugar patterns, but diabetes doesn’t happen overnight. Blood sugar dysregulation can develop over time, and there may be opportunities to support better metabolic health before and after a diagnosis.

Yes, I’ve seen patients successfully bring their HbA1c levels down to a normal range through consistent lifestyle changes, nutrition, botanical medicine, exercise, and addressing the bigger picture of their health. Significant improvements are possible, but it takes effort, consistency, and ongoing support.

Managing diabetes is also a team effort. Any decisions around medication should always be made with guidance from your healthcare providers. Never stop or change your medication without speaking with your doctor.

Supporting diabetes management is about more than improving a single number. It’s about understanding what may be affecting blood sugar and taking steps that support your overall health.

09/25/2026

A second opinion can be a valuable part of your healthcare journey.

It can give you the opportunity to better understand your bloodwork, your health history, your options, and what may be contributing to the changes we’re seeing.

Most medications used for metabolic syndrome have not been studied beyond 5 years, yet they’re prescribed for life.

Metformin, one of the most studied medications for metabolic health, had about 10 years of follow-up. That’s the gold standard.

GLP-1s, like semaglutide (Ozempic), have cardiovascular outcomes trials spanning 2–5 years, while PPIs for acid reflux are rarely studied beyond 12 months, yet are routinely taken for years.

The assumption is that short-term benefit equals long-term safety. But these are two different questions.

Whether you’re considering starting a medication or have been taking one for years, it can be helpful to ask:

✨ Is this still the right approach for me?
✨ Are there other factors we should be looking at?

This isn’t about being anti-medication. It’s about understanding the evidence, asking questions, and making informed decisions about your health.

If you’re looking for another perspective, book your free 15-minute consultation through the link in bio.

09/21/2026

If you’ve ever seen “HbA1c” on your bloodwork, here’s what it means.

HbA1c gives us an idea of your average blood sugar levels over the past few months, making it an important marker to keep an eye on.

And if your numbers are starting to creep up, you don’t necessarily have to wait for a diagnosis before taking action. Nutrition, meal timing, movement, and building muscle can all play a role in supporting healthy blood sugar levels.

The earlier we pay attention to these changes, the more opportunity we have to support your health.

09/18/2026

Have you ever been told your blood work is “normal,” but you still don’t feel your best?

Lab reference ranges can be broad, and a result falling within range is only one piece of the picture.

That’s why I look at blood work in context, considering your symptoms, health history, results as a whole, and how your numbers may have changed over time.

Blood work can be an important tool in looking beyond symptoms and exploring what may be contributing to how you’re feeling.

Ready to take a root-cause approach to your health? Book a consultation to explore whether blood work may be a helpful part of your care.

Address

Toronto, ON

Website

http://www.drarrigond.com/

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