DeLand Foot and Leg Center

04/18/2026

In my practice at the DeLand Foot and Leg Center, I advocate for root-cause prevention. Whether I’m summiting Mt. Kilimanjaro or helping a patient regain their mobility, the goal is the same: sustainable, evidence-based strength.

The data is clear: High-Intensity Resistance and Impact Training (HiRIT) isn't just for athletes; it is a clinical powerhouse for:
✅ Improving Bone Mineral Density (BMD).
✅ Enhancing physical function.
✅ Reversing height loss associated with aging.The 5 Key LIFTMOR Exercises

**Deadlifts:** Used to provide a high-intensity load to the hips and the lumbar spine.

**Back Squats:** Targeted at strengthening the lower extremities and improving overall functional mobility.

**Overhead Press:** Focused on building bone mineral density in the upper body and enhancing shoulder stability.

**Jumping Chin-Ups:** A unique multimodal exercise where patients perform a pull-up assisted by a jump and focus on a controlled, "hard" landing.

**Impact Loading:** Specifically included to provide the "jarring" mechanical signal necessary for bone remodeling, often incorporated into the landing phase of the jumping chin-ups or as separate drop-jumps.

If you are 56 (like me!) or 86, your body is a Quantum Loom. Every heavy lift and every purposeful step is a thread you weave into a more resilient future. Ⓥ

Check out this video for MODIFIED LIFTMOR Exercises.
https://www.youtube.com/watch?v=VYLTMv6qkss

Original Article:
https://onlinelibrary.wiley.com/doi/epdf/10.1002/jbmr.3659

04/18/2026

Ouch! This week’s "Foot-Focused Friday" features a battle we didn’t see coming: The Toe vs. The Boat Anchor. One of our patients had a literal "drop and anchor" moment that resulted in a split toe. While the anchor definitely won the first round, the good news is she’s now in the office and sailing toward a full recovery!
​We’ve got a great plan of care in place to get her back on her feet (and hopefully away from heavy maritime equipment).
​Pro-Tip: Your toes weren't meant to be bumpers! Stay safe out there this weekend.
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04/12/2026

The "Food Is Medicine" movement is no longer just a theory. Its becoming a formal health strategy across the American medical landscape. From Tulane to Tufts, over 60 medical and residency programs are now teaching future doctors that a well-crafted meal can be as critical as a prescription.

Targeted Treatment: Medically tailored meals are now calibrated to target 16 specific health conditions, including Type 2 diabetes, PAD & heart disease, and renal failure.

Knowing the biochemistry of a protein is one thing; understanding how to source and prepare it on a budget is another. By teaching clinicians kitchen literacy, we empower them to advise patients with the same confidence they have when prescribing pharmaceuticals.
As we move toward a more sustainable healthcare system, the goal is clear: Treating disease with a fork, not just a pill.

Prescribing produce, crafting meals: More medical schools are teaching students how to cook and use food as a tool for treating patients.

03/24/2026

We are bursting with pride as we celebrate a massive milestone for our very own Dr. Jenneffer Pulapaka who reached the rim of the crater on Mount Kilimanjaro.

​After a grueling 6-day ascent through the Lemosho Route, Dr. Pulapaka successfully reached the top of the crater rim at Stella Point. Standing at 18,885 feet (5,756 meters), she has officially conquered one of the highest points on the African continent.

And it appears to have been an absolutely brutal day:
The Weather Breakdown for March 19th:
​The Storm: A massive moisture-laden front from the Indian Ocean collided with the mountain right as she reached the summit zone. This triggered sleet and heavy snowstorms.
​The Wind: Records show winds gusting well over 40–50 mph (65–80 kph).
​The Temperature: The actual air temperature was around 29°F (-2°C), but with those wind speeds, the wind chill was likely closer to -15°F to -20°F.

03/16/2026

Walking is the simplest, most sustainable solution for health education and social connectedness. Whether you’re a fellow provider or a community member, come prepared to learn how to turn every step into a "stalwart" defense against chronic disease.

03/13/2026

Join us on MONDAY, March 16, as we trade the clinical setting for the local path. Tonight’s conversation isn't just about "getting your steps in"—it’s about understanding the interconnectedness of your feet, your food, and your future. We will explore how simple, evidence-based lifestyle shifts can transform your structural health from the ground up. FREESTYLE WALKING.

03/12/2026

As I prepare to begin my 6-day ascent of Mount Kilimanjaro tomorrow, I’m not just thinking as a climber—I’m thinking as a physician.

Physical activity is one of the six pillars of Lifestyle Medicine, and hiking is perhaps the ultimate exercise for the lower extremity. Here is why I "prescribe" time on the trails for better foot and leg health:

Natural Alignment & Strength: Unlike the flat, repetitive surfaces of a gym, hiking on uneven terrain—like the paths through the Chugga and Matarini villages—engages the small stabilizing muscles of the feet and ankles.

Circulation & Vascular Health: The steady, rhythmic climbing improves blood flow and strengthens the "calf muscle pump," which is vital for preventing swelling and maintaining vascular health.

Bone Density: The weight-bearing nature of hiking is a powerful tool against bone loss, keeping your foundation "mountain-strong."

We leave Friday the 13th and plan to summit on March 19th. Throughout this trek, I’ll be practicing exactly what I teach at DeLand Foot and Leg Center: that movement is the best medicine we have.

Whether it’s a local trail in Florida or the Lemosho Route in Tanzania, I encourage you to get outside and move today!
— Dr. Jenneffer Pulapaka

02/28/2026

I’m thrilled to invite you to our next Wound TALK Webinar, led by the incredible Dr. Cole, DPM, CWSP, FFPM RCPS(Glasg) . Together, we will be diving deep into the powerful intersection of daily habits and clinical recovery.

​Topic: Habits to Healing: Integrating Lifestyle Medicine into Wound Management
Date: March 3, 2026
Time: 6:00 PM EST

​During this session, we’ll explore how simple, sustainable lifestyle interventions—from nutrition to movement—can significantly support healing, improve patient engagement, and enhance the overall quality of care.

​As a featured panelist, I’m looking forward to sharing practical strategies that you can begin applying immediately in your own clinical setting. Our goal is to provide you with the tools to bridge the gap between lifestyle medicine and traditional wound management for better patient outcomes.

​Don’t miss this opportunity to evolve your practice with a more holistic approach.

​Register now and join the discussion: https://lnkd.in/gkadpyxs

Extremity Review | Richard Dubin

For those looking to dive deeper into the nutritional side of healing, you can also explore my book, The Heart Healthy Plant-Based Cookbook, here: https://lnkd.in/ek6mx27N

Simple easy ways for patients and providers to engage in a diet that encourages wound healing through cardiovascular health. Hatherleigh Press Ltd. Penguin Random House

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02/27/2026

Foot Focus Friday – More Than an Ingrown Nail

A patient came in this week thinking he just had an ingrown nail.

But his exam told a different story. He demonstrated a noticeable lower extremity steppage gait, and his laboratory results were concerning — including abnormal values and the presence of an M-spike (monoclonal protein). Imaging ruled out a structural spine issue and blood work revealed abnormalities that shifted the concern toward rare systemic conditions like Lambert-Eaton Myasthenic Syndrome and POEMS syndrome.

Both conditions can affect the lower extremities and alter gait. This is why imaging and laboratory work matter. When weakness and abnormal walking patterns don’t match the X-rays, we look deeper. Sometimes the feet are the first clue to something much bigger.

American Board of Multiple Specialties in Podiatry

02/23/2026

The majority of daily Growth Hormone secretion occurs during slow-wave sleep (Stage 3/N3). GH is a potent driver of protein synthesis and cell regeneration. SLEEP = WOUND HEALING.

The Answer to this Tuesday’s Question. Check in again on Tuesday.






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02/18/2026

The whole patient!

The Answer to this Tuesday’s Question On Thursday.
The Science of Podiatric Wellness: Where Lifestyle Becomes Medicine.