THE NATURAL DOCTORapothecaryBY DR. MICHELE BURKLUND
Soft green moss covering a fallen tree in a quiet woodlandCome back to what supports you.
My gift to you · A free audio course

The
Foundations.

Return to the Ground
Your Body Knows…

Before starting protocols or supplements, begin here. The full Foundations course is free.

Foundations is a physician guided audio course designed to restore the essentials.

Air, water, food, breathing, and your environment quietly influence how your body functions and how supported it feels.

Get the free course Listen to the introduction
16 audio lessons · 2 hr 6 min14 downloadable PDF guidesSelf paced · No payment required
What you’ll exploreThe PDF guidesThe lessonsBegin for free
Return to the Ground Your Body Knows…

Foundations of
Real Health.

Before protocols.Before supplements.Before doing more.

There is a place to begin that brings the body back into order.

Foundations is a physician guided audio course designed to restore the essentials.

Air, water, food, breathing, and your environment quietly influence how your body functions and how supported it feels.

When these basics are in place, the body can regulate and respond more easily.

With you, one lesson at a time.
Dr. Michele

Why the foundations matter

You’ve gathered the information.
Now make it part of your life.

Perhaps you have a shelf of supplements, a folder of saved articles, and plenty of good intentions. Yet when you try to bring it all together, you’re left wondering where to start.

The Foundations gives your search a place to begin. We’ll look at the ordinary things that shape a day: what you eat, what surrounds you, how you rest, and the relationship you have with your own body.

You’ll listen, pause, and choose a mindful action. Then you’ll have a guide to return to, at the kitchen table, beside your bed, or whenever you want to begin again.

A little less searching.
A little more living what you know.

From understanding to everyday practice

Small places to begin.
A wider way of seeing.

Bare feet walking through green plants and small yellow flowers01 / Mind, body & spirit

Reconnect with yourself.

Explore your beliefs, time in nature, and the old traditions of water therapy. Notice what brings you back to the present.

A woman holding a clear glass water bottle in a calm, light filled room02 / Your sanctuary

See your home with fresh eyes.

Take a thoughtful look at your air, water, household products, cookware, and the everyday environment you create.

A facial mask being gently applied with a brush03 / On the outside

Get curious about your skin.

Look beyond a product’s promises. Learn to ask better questions about ingredients, your routines, and the changes you notice.

Matcha being whisked beside a ceramic teapot and cups04 / On the inside

Understand what nourishes you.

Explore food labels, the gut microbiome, and quality in botanicals and supplements. Bring more attention to what you choose.

A woman stretching beneath trees in a sunlit woodland05 / Rituals

Give your day a gentler rhythm.

Create a morning practice, an evening pause, and space for rest. Make these rituals personal enough to return to.

And throughout it all

Build trust in your own attention.

Use the guides to reflect, experiment with small everyday changes, and recognize when you need additional care.

The Foundations · Yours, freely

A little knowledge.
A place to begin.

You don’t need to figure everything out at once. Begin with a clear path through the essentials, my voice beside you, and practical guides you can make your own. Register free for all 16 audio lessons and 14 companion PDFs.

  • Find your starting point in short, approachable lessons
  • Connect the dots between your food, skin, home, and inner life
  • Turn what you learn into small, personal daily practices
  • No payment. No schedule to keep.
A little introduction, in my own voice

Let’s begin together.

Meet the course before you settle in.
The original course trailer · 4 minutes

Explore all 16 lessons
Does this feel familiar?

For the days you want
to come back to yourself.

You’ve collected plenty of health information, but would love a clear place to begin.

You want to understand your body and surroundings by asking better questions, and bring nature into ordinary life.

You’re drawn to science, botanical knowledge, and sacred practices, and want space for all of them.

No background in natural medicine is needed. Begin where you are. Take one lesson with you on a walk, or listen over a cup of tea.

Your course companions

Something beautiful
to come back to.

14 downloadable PDF guides.
Read, reflect, and return.

A place to write, reflect, and begin. Fourteen beautiful companions to help you bring each lesson into the way you live.

Explore the covers. On smaller screens, swipe to browse all 14.

Your companions for the course

Register free to read and download all 14 guides.

Unlock the guides

The first two welcome lessons are audio only. The companion guides begin with lesson 03, Getting to the Root Cause.

The complete course · 16 original lessons

A return to the essentials.

Preview the curriculum.
Register free to open the lessons.
A place to begin

Introduction

A woman holding freshly gathered red clover in a sunlit meadow

There is no perfect starting point. Come as you are. Let this be a small space in your day that belongs to you.

Hands holding a small mound of rich soilLesson 01What to Expect

A little orientation before we begin. Meet the course, its rhythm, and the everyday foundations we’ll explore together.

4:40 audio · Mindful actions
Dr. Michele Burklund among medicinal plantsLesson 02Hi, I’m Dr. Michele Burklund

My path into naturopathic medicine, my love of the living world, and why I created this course.

10:17 audio · Mindful actions
A woman holding freshly gathered red clover in a sunlit meadowLesson 03Getting to the Root Cause

A broader way of looking at our health: listening carefully, noticing patterns, and knowing when to seek additional care.

4:48 audio · PDF guide · Mindful actions
01

Mind, Body & Spirit

A quiet moment beside a still lake

We begin with the inner landscape: your thoughts, your relationship with nature, and the elemental presence of water.

A quiet moment beside a still lakeLesson 04The Power of the Mind

Make room to notice the beliefs and habits that shape your relationship with yourself.

9:08 audio · PDF guide · Mindful actions
Moss covered trees and ferns in a living forestLesson 05Into Nature

Return to the sensory world. The feel of the earth, the scent of a plant, and the simple practice of paying attention.

5:58 audio · PDF guide · Mindful actions
Clear water flowing around stones in a woodland riverLesson 06Water as Therapy

An introduction to hydrotherapy, water traditions, and the place of water in a thoughtful daily ritual.

7:48 audio · PDF guide · Mindful actions
02

Your Sanctuary

Green plants and natural materials in a light filled home

Now bring that attention home. Walk through the rooms, open the windows and cupboards, and notice what surrounds you.

Green plants and natural materials in a light filled homeLesson 07Clean Living 101

Look at your home with fresh eyes. Consider the air, the materials, and the everyday choices that shape your surroundings.

14:34 audio · PDF guide · Mindful actions
Golden oil, turmeric, coriander, and fresh rootsLesson 08Kitchen Cleanout

Take a closer look at the place where nourishment begins: your ingredients, cookware, and familiar kitchen practices.

9:31 audio · PDF guide · Mindful actions
03

On the Outside

Flowers and citrus arranged around natural stone

A new chapter in listening. Get to know your skin, your products, and the routines that touch your body every day.

Flowers and citrus arranged around natural stoneLesson 09Your Skin as a Mirror

Explore the relationship between the skin and our everyday lives, asking what changes and what deserves closer attention.

6:06 audio · PDF guide · Mindful actions
Botanical creams and oil on a stone surfaceLesson 10Clean Products

Look beyond the front of the bottle. Get to know your products, their ingredients, and the questions worth asking.

7:05 audio · PDF guide · Mindful actions
04

On the Inside

A wooden crate filled with fresh vegetables and herbs

From the food on your table to the botanicals on your shelf, ask questions about what you choose and why.

A wooden crate filled with fresh vegetables and herbsLesson 11Demystifying Food

Come back to the food itself. Explore ingredients, labels, shopping habits, and a more attentive relationship with nourishment.

7:51 audio · PDF guide · Mindful actions
Colorful jars of fermented vegetablesLesson 12The Microbiome

Meet the living ecosystem within you, and begin a more curious conversation with your digestion.

7:42 audio · PDF guide · Mindful actions
Chamomile, lavender, and calendula in glass jarsLesson 13Understanding Quality

An introduction to quality, sourcing, and the importance of asking thoughtful questions about the products you use.

12:28 audio · PDF guide · Mindful actions
05

Rituals

Morning light and mist across a quiet lake

Let the course become part of an ordinary day. A beginning, an evening pause, and a gentle invitation to rest.

Morning light and mist across a quiet lakeLesson 14Rise & Shine

Create a little space for yourself at the beginning of the day. A morning ritual can be simple, personal, and entirely your own.

4:50 audio · PDF guide · Mindful actions
Evergreen trees beneath a soft evening mistLesson 15Chill Out

Let the day soften. Explore an evening rhythm that makes room for reflection and rest.

5:07 audio · PDF guide · Mindful actions
Linen bedding in a calm, light filled bedroomLesson 16A Restful Night’s Sleep

Look at the rhythms and surroundings of your nights, and the everyday habits you bring with you to bed.

7:54 audio · PDF guide · Mindful actions
From the original course
“It came at the right time. The course was a simple reminder to slow down, be more mindful, and pay attention to my body and surroundings.”Clara M. · Ojai, California
A few things you might be wondering

Before you begin.

Is the course really free?

Yes. This edition of The Foundations is offered freely through Medicine Wild. There is no payment, subscription, or card required.

How much time do I need?

The 16 original lessons total approximately two hours and six minutes. Most are five to ten minutes long. Listen in order, or return to the subject that meets you where you are.

Where are the PDF guides?

After free registration, all 14 guides can be read page by page in their matching lessons. You can also download each complete PDF from the guides section above. The first two welcome lessons don’t have a separate PDF.

Will I receive emails?

Join Dr. Michele Burklund’s newsletter for botanical inspiration, Medicine Wild stories, and course news. Unsubscribe at any time. Your registration is saved and you can begin the course here immediately. Newsletter requests are sent to our Mailchimp audience. Complete any confirmation requested in your inbox. Unsubscribe using the link in any newsletter.

Does this replace individual care?

This is an educational course for reflection and everyday practice. If you have persistent symptoms or need guidance for your circumstances, seek additional care from a qualified clinician or appropriate specialist.

Dr. Burklund’s selected labs

The Foundations Panel

A thoughtful place to begin. My collection of foundational testing options for a broader conversation about your health.

Shop this lab edit
Standard lipid panel

Measures total cholesterol, HDL cholesterol, LDL cholesterol, and triglycerides. It is a foundational view of blood lipids that I consider alongside blood pressure, glucose, family history, nourishment, and movement. Looking at the full pattern and its changes over time helps frame a more useful cardiovascular conversation than focusing on one number in isolation.

Comprehensive metabolic panel

Measures glucose, electrolytes, calcium, proteins, and markers related to liver and kidney function. This is a broad starting point for understanding several connected aspects of physical health. I review the pattern alongside your symptoms, hydration, nutrition, and previous results to help decide whether a more focused investigation would be useful.

Comprehensive thyroid panel with antibodies

Pairs thyroid measurements with thyroid antibodies that can help investigate an autoimmune contribution to thyroid changes. I consider it when symptoms, family history, or prior results call for a fuller thyroid picture. Hormone results and antibody findings answer different questions; together with your history, they can help distinguish thyroid function from an immune process affecting the gland.

Functional health panel · female

A broad panel spanning hormones, thyroid function, metabolism, cardiovascular markers, inflammation, nutrient status, and selected environmental exposures. It includes measurements such as iron and ferritin, vitamin D, thyroid hormones and antibodies, sex hormones, and detailed lipid markers. I consider this option when a wider baseline is appropriate, while reviewing existing results to avoid unnecessary duplication.

Complete blood count with differential & platelets

Measures red blood cells, hemoglobin, hematocrit, platelets, and the numbers of different white blood cell types. It offers foundational information about oxygen carrying capacity, immune cell patterns, and clotting cells. I use it to add context when investigating fatigue or changes in physical health, often alongside iron studies or other tests selected around the individual story.

About these tests & references

Choose individual tests around your history, symptoms, and existing results, with your clinician’s guidance.

References
You don’t have to do everything at once

Let one small practice
be the beginning.

A quieter morning. A more thoughtful meal. A moment outdoors. Choose something that speaks to you, and give it room in your day.

Begin The Foundations · Free

Original course recordings and companion guides by Dr. Michele Burklund, NMD. For education and reflection.

Take the next step

A little closer
to your own nature.

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