At Wake Integrative Health we look for and address the root cause of thyroid problems, fatigue, brain fog, hormone issues, gut, blood sugar, and aches.
Our Cell3 protocol helps most knees heal, regain strength, restore function and move pain-free again.
03/24/2026
Over time, odors can get trapped and start making your clothes smelly. Disinfect your washing machine with white vinegar and baking soda!
Start by mixing ¼ cup of baking soda with a ¼ cup of water, then add the mixture to the detergent container of your machine.
Pour 2 cups of distilled white vinegar into the drum of the machine and set it to the hottest water setting.
Use fresh water and a sponge to scrub any additional areas.
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03/23/2026
Sheets and pillowcases should be washed once every two weeks, but comforters and pillows need to be cleaned too. Follow the manufacturer's labels and wash 2-3 times per year.
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03/23/2026
Forward folds have a very calming and soothing energetic quality, and so they are usually practiced towards the end of class. They are a great release for the lumbar spine and lower back area, and also have strengthening qualities for the shoulder girdle and upper back.
Instructions:
1. From either Mountain Pose or Chair Pose, take a deep inhale and then as you exhale, sweep the arms down alongside the body as you fold the upper body over the legs.
2. Keeping a slight bend in the knees, let the arms rest down, fingertips either touching the floor or grasping hold of either elbow if they don’t quite reach.
3. As you inhale, feel the spine lift slightly as the abdomen comes lightly away from the thighs.
4. On the exhale release further forwards, allowing the weight of your head and upper body take you deeper into the fold
Modifications:
Depending on how tight your hamstrings are, you may need to deepen the bend in your knees to be able to hold forward fold comfortably. Make sure the head and neck are completely released to avoid any unnecessary tension in the neck and spine.
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03/22/2026
Are you quick to get stuck in your head about feeling unworthy or not “good” enough?
You’re certainly not alone. Something that might help is the practice of breathwork!
By taking the time to focus on your breath and tune into your inner self, you’re allowing yourself to exist in a healing space, which is the beginning process of self-love.
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03/22/2026
This includes everything from high fructose corn syrup to seemingly “healthy” sweeteners like monk fruit sweetener and coconut sugar.
All sugar feeds the harmful gut bacteria, which makes leaky gut worse.
Remember, alcohol breaks down into sugar, so cut back on that too!
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03/22/2026
Add more organic turkey to your diet in order to benefit from the calming amino acid tryptophan, a precursor to the feel-good neurotransmitter, serotonin.
03/22/2026
Pull out all the interior shelving and wash with warm soapy water, then wipe down all the surfaces that can’t be removed with a sponge. Lastly, go through old condiments and toss anything expired.
When was the last time you cleaned your fridge?
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03/21/2026
It’s a task you’ll have to tackle - don’t you want a nice view of the beautiful springtime? Instead of just wiping down the insides, wash the outsides too.
Pro tip: Pick a cloudy day to clean so that the sun won’t dry out the cleanser before you’re done wiping.
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03/20/2026
When the weather starts warming up, it’s time to open the windows, embrace the sunshine, and start fresh and clean for the new season!
Over the next 30 days, I’ll be sharing tips and strategies for how to clean and organize like a pro.
Stay inspired! 💫 Follow our page for more health tips, wellness insights, and uplifting content. Have questions or want to learn more? Send us a message, we’re here for you!
03/20/2026
Chair pose is a great pose for activating a multitude of muscles - the hips flexors and glutes get engaged, the abdominal muscles pull in, and the spine is extended. It’s a very stimulating pose which strengthens overall alignment and muscular engagement.
Instructions:
1. From Mountain Pose, inhale and sweep the arms up overhead as you bend the knees and sink the hips low as if creating an imaginary chair with the body.
2. Again, check in with your shoulders to make sure they’re not tensed up towards the ears, and relax them down your upper back.
3. Gaze towards the palms, which can either be facing one another or lightly joined together
4. Make sure your knees and thighs are locked together, without one shifting in front of the other.
5. Breath into the belly and draw the belly button towards the spine on the exhale.
6. Inhale and extend the arms higher, and on the exhale sink the hips lower.
7. Release on an exhale and straighten the legs as you fold forward over the thighs.
It’s easy to let one knee shift in front of the other in this pose, which causes the spine to lose center. It’s okay to glance down here to ensure your knees are aligned. Releasing the shoulder down the back is key also. The longer you hold Chair Pose the more challenging it becomes - yet the greater the energetic benefits you’ll experience after release.
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03/19/2026
Breathwork helps our body create more energy, which can help you boost your workout!
Before you set out on your next run, hit your dumbbells, or hop on your yoga mat, take a few minutes to focus on your breath.
Stay inspired! 💫 Follow our page for more health tips, wellness insights, and uplifting content. Have questions or want to learn more? Send us a message, we’re here for you!
03/18/2026
Seniors don’t have to suffer needlessly. Research shows that supporting mobility, strength, and overall wellness can make a huge difference:
Older adults who prioritize movement and functional health are less likely to experience severe arthritis.
They are more likely to engage in higher levels of exercise and stay active.
After several years, fewer seniors with strong mobility habits require nursing home care compared with those who do not.
Hospitalization rates are also lower among seniors who maintain consistent movement and joint support.
Investing in mobility, strength, and balance today can help seniors stay independent, healthy, and active for years to come.
There is no need for seniors to suffer needlessly. Book a consultation today to discuss the options!
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If you are battling from a chronic health condition, realize there just may be hope…
Today there are many common chronic conditions such as thyroid problems, autoimmune disorders, digestive disorders, chronic fatigue, blood sugar problems, chronic pain, anxiety or depression or cardiovascular challenges. If you are feeling like you are at the end of your rope or simply don’t want to get there, then understand that there are effective options that you may not be aware of. But these options do require that you think outside the mainstream box a little.
Many sufferers of chronic conditions have been able to resolve their health challenges with a holistic approach that looks deeper into the underlying factors that brought about your condition. While prescription medication options effectively serve to address the short-term concerns many have found it in the long run to be an incomplete remedy.
Science and technology have advanced to allow physicians to understand health problems at a deeper level rather than temporarily treating the surface symptoms.
Functional medicine is a rapidly growing approach that utilizes this science and technology. It is uniquely effective at getting at the root cause of problems and helping restore health where many medicine-based approaches fall short.
Our office takes the unique approach of determining where the important root cause factors lie. It is our philosophy that the body can heal itself as long as there is no interference. We agree with Hippocrates who said,
“The greatest medicine of all is teaching people how not to need it.”
If you can recreate a balance in your bodies ‘broken’ physiology and restore normal function again then it is more than reasonable to expect your health to return and need for medication to subside.
We offer unique approaches for those seeking to maximize their health regardless of their health condition including but not limited to:
Thyroid problems, digestive disorders, chronic fatigue, blood sugar problems, chronic pain, anxiety or depression or cardiovascular challenges.
Our process includes sitting with you and actually listening to your health concerns, worries, ideas and ultimately your health goals. Next, we determine the best course of of action including root cause testing to help determine what is causing your health challenges. After testing we layout a pathway for your success utilizing holistic means including non-invasive customized nutritional means.
