Free Guides from Dr. Catherine
Free Resources
Everything I've written down for you
Thirteen free resources, short enough that you'll actually finish them — each one something I found myself explaining over and over in the treatment room.
For your skin
Five, from daily routines to what to eat.
Pro-Aging Skincare Protocols
Morning, evening and weekly routines — plus what to avoid, and when to scale back.
Send it to me → BlueprintYour Holistic Beauty Blueprint
Daily, weekly, monthly and seasonal rhythms for caring for your skin and yourself.
Send it to me → GuideSkin Nutrition Guide
Six food categories that support your skin's structure, hydration and repair from within.
Send it to me → ProtocolHydration Protocol for Radiant Skin
A day-long hydration timeline, five beauty tea recipes, and the signs to watch for.
Send it to me → Email course · 5 daysThe 5-Day Facial Glow Guide
A free five-day course in the art of glowing skin at home — one short lesson a day.
Start the course →For your hormones
What's actually happening, how to be heard about it, and the conversation nobody starts for you.
The Hormonal Health Checklist
Symptoms worth tracking and questions worth raising with your clinician, in one place.
Send it to me → GuideHow to Get Taken Seriously About Your Hormones
What to track before you go, which labs to ask for by name, and what to say when you're told everything looks normal.
Send it to me → GuideSex, Dryness and UTIs After 40
What these products actually do, what to ask your doctor for, and how to have the conversation.
Send it to me →Not sure which one?
Start with the letter — something true from my week, one thing worth knowing, and what I'm reading. A few minutes, most Sundays.
You're on the list.
Watch your inbox — the next note usually goes out Sunday. Meanwhile, help yourself to anything on this page.
For stress and sleep
Small practices for stressful days and restless nights.
The 10-Step Nervous System Reset
Ten short grounding practices for stressful days, and when I reach for each one.
Send it to me → Practice · 90 secondsThe 90-Second Reset
A short breathing practice for the moments when stress goes straight to your stomach.
Send it to me → Ritual · 10 min practiceSleep Prep: Evening Rituals
A ten-minute wind-down to support deeper sleep and brighter mornings.
Send it to me →For your lymph
The system with no heart driving it.
The Lymphatic Health Checklist
Your lymphatic system has no heart driving it. It leans on your breath and your movement — which means it leans on you.
Send it to me → Quiz · 10 questionsThe Lymphatic Health Quiz
Ten questions about the everyday habits associated with lymphatic health.
Take the quiz →Come along for Sunday.
If the guides were useful, the letter is the same thing in smaller doses, most weeks. Unsubscribe in one click, any time.
You're on the list.
Watch your inbox — the next note usually goes out Sunday.
Or come see me in Newport.
These guides cover some of what often comes up in a first conversation. The rest happens on the table, at the studio on Deblois Street.
See what a first visit is like →