Personalized Vitality Clinic

04/13/2026

🤔 What’s even better than chicken soup?

When it comes to optimizing gut health, the answer is…

🍲 Chicken soup made with BONE broth 🍲

Because bone broth is an amazing source of:

⭐ Collagen to support gut barrier function
⭐ Gelatin to support the gut mucosal lining
⭐ Glutamine to fuel the intestinal cells
⭐ Minerals like calcium, magnesium, and potassium

Bone broth is made by simmering down the bones of just about any animal to make a nutrient-rich broth.

It doesn’t have to only be used for chicken soup! You can use it as a base for soups, sauces, or even just take it straight as a health drink!

Tell me in the comments—is bone broth part of your health routine? ⤵️

04/10/2026

Is it possible to take too much folic acid?

⬇️ Proof that more of a good thing isn’t always better!

Folic acid is proven to reduce the risk of birth defects, like spina bifida. That’s why more than 80 countries have programs to fortify foods with folic acid.

But if women take folic acid supplements, is it possible to take too much? Here’s what a new study found:

➡️ Supplementing HIGH folic acid was just as dangerous as LOW folic acid when it came to genetic mutations ⬅️

If you want to know the science-y explanation for why, keep reading, but here are some takeaways:

✅ Too much folic acid is dangerous.
✅ Folic acid is synthetic. It is not found in nature.
✅ Folic acid is not active until after it’s processed in the body by an enzyme (and many people have a genetic mutation so this enzyme is not fully functional).
✅ Natural forms of folate that the body can process more easily are folinic acid and methylfolate.

Now you want the science?

Folic acid supports methylation of DNA. Too much can lead to hypermethylation. When DNA repair genes become hypermethylated, they work more slowly and allow more mutations to occur.

Phew 😅

Just remember: there is no one-size-fits-all in health, medicine, or nutrition. More is not always better.

Questions about nutritional supplements? Drop them below ⤵️

04/08/2026

Difference between IBS & SIBO

⬇️⬇️ What’s the difference between IBS & SIBO??

On the surface, IBS and SIBO are hard to tell apart. Both can cause bloating, gas, pain, and either diarrhea or constipation.

❌ But they are NOT the same ❌

IBS and SIBO have different causes and different solutions—making it critical to know which is to blame if you ever want to heal.

🔆 Solving digestive mysteries is one of our specialties. We always recommend testing to know for sure what we are working with 🔆

Here are some differences between IBS and SIBO that anyone struggling with gas and bloating needs to know:

✅ SIBO affects the small intestine, whereas IBS affects the large intestine

✅ SIBO is caused by overgrowth of good bacteria, whereas IBS often involves yeast, parasites, or pathogenic bacteria

✅ Antibiotics may give temporary relief from SIBO but not IBS

✅ Probiotics and prebiotics are more likely to make SIBO worse and IBS better

The bottom line?

If you are at all confused about the cause of digestive distress, it’s time to stop guessing and actually test.

❤️ Like, share, save, and follow for more!

04/07/2026

✨ Stop complaining and start manifesting ✨

Sending you a little dose of tough love with this one.

We all have moments when we feel stuck or frustrated. But how we respond in those moments can mean the difference between wallowing in negativity or shifting into a higher vibration of positivity.

So I’m going to give you something to think about.

When you find yourself having negative thoughts, just pause.

Notice what is happening, take a breath, and reframe that thought into something positive. Like this:

🔹 Instead of “I have to…” say “I get to…”

🔹 Instead of “I don’t know how…” say “I’m excited to learn…”

🔹 Instead of “Nobody appreciates me…” say “I am so grateful for…”

Our thoughts and beliefs shape our reality, so focus on what you want more of in life and trust that it will happen ❤️

04/06/2026

Best & Worst Uses of Peppermint Oil

⬇️⬇️ Best & Worst Uses of Peppermint Oil

If you’re on the market for supplements to support better digestion, the first thing to know is that just because something is natural doesn’t mean it’s harmless.

Peppermint oil is a natural supplement that can work wonders in some situations but cause problems in others.

Enteric-coated peppermint oil is best for digestive issues like:

✅ Gas
✅ Bloating
✅ Abdominal Pain

These benefits are well documented in research studies!!

The enteric coating is important because it prevents the peppermint oil from being released in the stomach.

But there are some caveats. Peppermint oil can potentially worsen:

❌ Heartburn
❌ Reflux

Its safety is not known during pregnancy or breastfeeding, and it may interact with some medications.

As a functional medicine practitioner, I make it a priority to stay on top of the research, risks, and benefits of nutritional and herbal supplements because they can be powerful tools in our medicine chest!

Give me a tap ❤️ if you found this helpful!

04/03/2026

Can sleep make it easier to lose weight?

📣 New Research 📣

People who reported getting regular and uninterrupted sleep did a better job sticking to their diet and exercise goals during a 12-month weight loss study.

This was based on a study of 125 mostly white and female adults around the age of 50.

It was reported at a recent conference of The American Heart Association ❤️

Why does this matter?

There are over 100 studies linking sleep to weight. We already know that sleep influences:

✅ Metabolism
✅ Blood Sugar
✅ Hunger
✅ Food Cravings

But this study shows that good sleep makes it easier to make healthy choices and engage in BEHAVIORS that help with weight loss.

This is such a great reminder of why diets are never enough for sustainable weight loss! We have to look at the entire picture of a person’s life—from their metabolism to hormones to stress levels to sleep.

It’s what we do in functional medicine best.

04/01/2026

Root Causes of Bloating

🤯⁉️Why am I so bloated??

Bloating is one of the most aggravating symptoms because of how uncomfortable and embarrassing it can be!

When attempts to avoid beans and broccoli fail, it’s time to get to the root cause. Here are some driving factors we look for when a client comes to us with bloating:

1️⃣ Food Reactions
It’s not only beans that can cause the bloat! Some people are reactive to gluten, dairy, or other foods they eat every day without even thinking about it.

2️⃣ Gut Dysbiosis
That’s a fancy word to say the gut microbiome is out of balance. There could be an overgrowth of yeast or unwanted bacteria to blame.

3️⃣ Hormones
Hormonal changes can cause fluid retention and bloating—sometimes leading people to believe they have a digestive problem when it’s actually hormones!

4️⃣ SIBO or IBS
Small intestinal bacterial overgrowth and irritable bowel syndrome are two common diagnoses that cause bloating. I’ll break down the difference in my next post!!

How can you know what the cause is for you?

➡️ That’s our forte. We use functional medicine testing to eliminate the guesswork.

Give us a tap ❤️ if you found this helpful, and head over to our website to learn about our functional medicine services!

03/30/2026

DIY Hand Massage to Stop Stress

📌 Save this post if you want to remember how to do a simple hand massage to stop stress in its tracks.

The massage is based on the concept of hand reflexology, which says that different parts of the hand correspond to different parts of the body. For example:

🖐 The outer side of your thumb corresponds to your spine

🖐 The pad of your thumb corresponds to your pituitary gland

🖐 The line many call the “life line” corresponds to your diaphragm

Chinese Medicine also includes a belief that different body parts can be influenced by acupuncture points on the hand.

Whether or not you believe these ideas, an intentional hand massage is calming and can help you put the breaks on stress.

There’s no wrong way! Try this:

1️⃣Spread your fingers wide. With the opposite hand, massage the entire palm with your thumb.

2️⃣Use your thumb to massage all the way to the tip of each finger, pulling when you reach the end.

3️⃣Massage 2 other targeted points: the pad of your thumb (which corresponds to the pituitary gland) and the soft spot between your thumb and first finger (which corresponds to the adrenal glands)

Breathe deeply while you do the massage, and repeat for both hands.

03/28/2026

🔥COMING SOON TO PERSONALIZED WELLNESS CENTER🔥

Personalized Wellness Center is expanding it private reformer program into small group Pilates Reformer Classes.

Here is what you get:
✅ Unlimited Reformer Classes
✅ Unlimited Access to all our Group Classes
✅ Unlimited Access to the Fitness Center 24/7
✅ Thinnr Nutrition Coaching App
✅ More individualized Attention with limits of 4 per class

Learn more by clicking here

Reformer Pilates is a low-impact, full-body workout using specialized machines to improve core strength, posture, flexibility, and balance. Pilates can be a safe and effective form of exercise for people of all ages, and can be tailored for any individuals needs and abilities.

03/27/2026

☀️ 5 Signs You Need a Spring Reset ☀️

Raise your hand if you…

✅ Have been feeling sluggish and tired

✅ Are struggling with gas, bloating, or digestive issues

✅ Gained weight over the winter and want to shed a few pounds

✅ Notice your skin isn’t as clear or glowing as you’d like

✅ Feel stressed, sleepless, or overwhelmed

If you are nodding your head to ANY of these things, spring is a perfect time to start fresh and make positive changes for your health!

Whether you just need some ideas to get your started, want a community to be accountable to, or want 1:1 personalized support, we have options to help!

Send us a message so we can direct you to the best resource for you.

03/25/2026

How often do I need to get up from sitting?

👣 If you only have one health goal, make it this 👣

Sitting for long periods of time is dangerous for your health, yet we all do it 😫But here’s a fun tip based on a solid research study:

⏰ Strolling around for 5 minutes every half hour can offset some of the most harmful effects of prolonged sitting.

The study was done at Columbia University and looked at 5 possible scenarios:

🔸 1 minute of walking every 30 minutes
🔸 1 minute every 60 minutes
🔸 5 minutes every 30
🔸 5 minutes every 60
🔸 No walking at all

The optimal results came out of walking for 5 minutes after every 30 minutes of sitting. That amount:

⬇️ Reduced blood pressure by 4-5 mm Hg compared to sitting all day

⬇️ Reduced blood sugar spikes after meals by 58% compared to sitting all day

Don’t you LOVE when tiny efforts can add up to such a big impact?

So here’s your challenge: set a timer for 30 minutes every time you sit down at your desk. Then take a 5-minute stroll.

I bet it will be good for you brain and productivity too 🧠

03/22/2026

13 Supplements Studied in Pelvic Pain

Note to practitioner: Here is the review on PubMed

📌 Save this post if you struggle with pelvic pain!

A recent review looked at studies of nutritional supplements in the context of endometriosis and chronic pelvic pain.

13 supplements showed promise:

🔹 Vitamin D
🔹 Zinc
🔹 Omega-3s
🔹 Curcumin
🔹 Quercetin
🔹 N-acetylcysteine (NAC)
🔹 Probiotics or Prebiotics
🔹 Resveratrol
🔹 Alpha-lipoic acid (ALA)
🔹 Vitamin C
🔹 Vitamin E
🔹 Selenium
🔹 EGCG (from green tea)

Does this mean that every woman with pelvic pain should go purchase all of these supplements?

‼️No ‼️

Pelvic pain is complicated and needs to be evaluated by a qualified healthcare practitioner. We do additional testing to understand the root cause. Then we tailor a targeted plan that often includes supplements—but not a laundry list like this.

Interested in finding out if a functional medicine approach could help you?

Click through to our website to book a consult.