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Dr. Zoe Arugay

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Philippines
Mandaue City
Dr. Zoe Arugay

Zoe Arugay, MD
Functional Medicine
Foodie, fitness, and feeling better about yourself
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09/12/2022

Hey friends! Coach DJ and I are going Live on IG starting tonight! She and I guide women in their health journeys and so in this 6-episode series we'll talk about building healthy practices, adjusting your holidays plans with your healthy lifestyle, and women's health.

We're on every Saturday and Tuesday from December 10 to 27, 2022 at 8:00 PM Philippine Standard Time.

Tonight, we begin with Habits, Routines and Rituals for Better Health. What's the difference between them and how can they help? Join us, jump in the conversation, and let insights emerge, too.

See you!

25/11/2022

Here's to the (anonymous) patients I want to thank.

One of my mentors said, "When the student is ready, the teacher will come."

Grateful to have known you and witnessed your journey.

Thank you.

10/10/2022

I'm reading this review on the influence of the menstrual cycle on cognitive function and emotion processing. Although there is much to study, I'm noticing a pattern - a lot of the studies focus on the luteal phase. One explanation is that it's the longest phase which may offer a much significant insight compared to the shorter phases, like the follicular phase.

It would seem like "emotion-related changes are more consistently found, and are better associated with progesterone than with estradiol..."

That's a medical mouthful, but that's not new to women who have lived through the emotions since our teens. We notice that we tend to be more in touch with our emotions in the luteal phase than where I currently am - follicular, where my progesterone is lower than my estradiol.

So I guess I can confidently proclaim that "Fear has no place here today!"

Say it with me now, no matter where you are in your cycle! Then say it with me everyday this week!

Wishing you a courage-filled week!

***
What I was reading...rather browsing through different sections: https://doi.org/10.3389/fnins.2014.00380

11/09/2022

See, destruction is necessary sometimes. You have to destroy and let go of things that do not serve you to make way for better things.

The same thing happens to women in a cyclical manner. When we have our period, we shed a part of ourselves. In doing so, we're shedding off some nutrients with it. Replacing what's lost with meals that are nourishing is something we deserve, along with a time to rest or recover from our busy lives.

Think of it as winter to make way for a new cycle, a new spring.

So, what have you let go to make way for better things?

Know that you deserve a break.

08/09/2022

Growing up, I had this preconceived notion that it's calories in = calories out to achieve weight loss.

But then I learned about epigenetics and hormones and other stuff.

We're all unique with our genes as our blueprint, and our lifestyle and environment influence how genes are expressed, right? So we can't expect that we'll lose weight in the same manner as other people.

Plus, there may be something going on beneath the surface that's affecting weight loss, like maybe a blood sugar dysregulation. And the reason you have whatever it is that you have is another rabbit hole of investigation.

And then you have hormones, and your energy, and the amount of toxicity, and...yeah, you get the picture. There's so many possible variables!

With a myriad of factors, where do you even start?

How about with a simple mindset: Aim to be healthy and the weight loss will be a pleasant side effect.

Besides, isn't it about improving our health span, not just our life span? 😊

What was your diet journey like growing up?

26/06/2022

Last night, I went to a party. Now just to be clear - I'm not a snob. I'm not anti-social. But I wasn't in the right phase to do this.

Menstrual cycle phase, that is.

I am in my luteal phase. That phase just before you get your period. It's when you want to nest - to clean your environment, to clean yourself internally, to nurture you, to sleep early, journal, and feed yourself high calories. Yes, high calories, especially chocolates! Because our bodies were made for creation, and if a baby were in me during this phase, then my body needs to nourish that budding life. So in my luteal phase, I enjoy being with myself.

So it's not them, it's me.

Yesterday was one of those days where you can't not go, know what I mean? So I was venting to two of my friends. I realized I had no filter and I was turning into this maldita alter ego, the kind of persona where you'd LOL at snippets of my luteal brain. Tere (sort of) christened this side of me Georgina.

And Georgina is pleased to make your acquaintance. 🥂

***
This morning, I was going through the events last night. All-in-all, I wasn't 100% bitchy. I was still joking around and interacting in a friendly manner even though I was in my Georgina brain.

It's possible then that the evolution of Georgina when she's full on bitch mode in the late luteal phase is Georgiana or Christianna, I haven't decided yet.

That's jor-jee-UH-nuh and chris-tee-UH-nuh.

Which one do you think is it? And what's your luteal phase name?

***
Shout out to my bi***es, and

Or more appropriately, Regina and Angelina. 😎

15/06/2022

It isn't obvious here but I really look like a strawberry because of an allergic reaction. Ugh!

This was yesterday, the second day of my prickly, itchy situation. I felt better than the first day making me curious if doing HIIT would help...

It did. At least during the workout. 😅
Ah well, added motivation to workout again today. My ovulatory phase supports it.

Happy Strawberry Full Moon!

- Strawberry Zoe

13/06/2022

I dunno guys. I'm afraid to step on it.

But I'm ovulating and it's time for me to step up my workout game.

In ferr, I felt better after 30 minutes of barre3 yesterday. I guess my body really was asking for it and can take it. Imma ready to go out even!

But I'm still afwaid to step on this.

Are you like this, too?

12/06/2022

My bro and I were in a coffee shop and a group of girls nearby were chatting. You know how it is when you're minding your own business but you hear something at the right moment?

"Di ba three days before and after?"

They were giggling, discussing, and bro was amused. He was really *this close* to turning around to correct them. (To his credit, he knows stuff as a married man, too, when it comes to fertile windows).

It's a good thing these girls called on the staff to ask, "Isn't your birthday promo covering the three days before and after their birthday?"

😅 Buti na lang nag-intervene si universe.

***
But to address that, there's no safe day for s*x without contraception and not risk becoming pregnant. There are days that you are most fertile and they differ because our cycles differ.

So the takeaway here is to learn your beautiful, unique cycle. Track it along with your symptoms, and you can even go beyond it by using technology. There are apps and gadgets to guide you in your getting-to-know you. This way, whether you're playing it safe or trying to conceive you have a grasp of what's going on in your body.

05/06/2022

Strength does not come from physical capacity. It comes from an indomitable will.

- Mahatma Gandhi

***
If you're like me, you might find starting a mindfulness practice a struggle. It was a slow transition for me. But now, I'm able to consistently do it. Sometimes, I meditate more than once a day and I also facilitate them with friends. It's one of the most rewarding and most kind things to do to myself.

When I'm busy, that's when I need it even more. I deserve it.

Happy Sunday, mah friends.

P.S.
Art-ing is a meditative practice, too.

27/05/2022

Do you know how light impacts your internal clock?

Factors like light, temperature, or the even the time you eat are external cues for your circadian rhythm.

Light, in particular helps realign your body clock to the sun, so you can use this to help with your sleep patterns.

When you wake up, open the windows, bathe in that morning sun, or have breakfast by the window.

Go out for a short afternoon walk.

And in the evening, have a routine - maybe you want to shower, diffuse some oils, read a book, listen to music. Dim the lights, turn on the blue light filter or have blue light filter glasses. All these bring the message to your brain that you're preparing for sleep.

For me this week, it was being under the sun while on a boat, swimming in Apo Island, walking around Siquijor, and having dinner outside.

(*Shout-out to all my Survivor bros and sisses feeling the anniversary.)

18/05/2022

How have you been doing? It's been confusing for me and a lot of people in my circles. So, I have been meditating a lot. I even facilitated a cacao ceremony with friends last Saturday because we needed some release. I think I'm doing well a little at a time.

Or I thought I was.

When I used this little black device that measures HRV or heart rate variability. It was saying that my mind and heart were not aligned. This means there's more energy wasted instead of being accumulated - energy I could use for manifesting intentions

In other words, my meditation needs more practice.

After a few more tries, it seemed I was able to do it right. And it felt right. I was more relaxed, lighter, calm. I have to keep doing this...

How's your mindfulness practice going?

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Regenestem Cebu
Mandaue City
6014

Telephone

+639175735433

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