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Radiance Functional Medicine

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Denver, CO
Radiance Functional Medicine

We provide an in-depth assessment & evaluation to create personalized treatment plans so you can heal

10/14/2025

Self-care is not a spa day—it’s giving your cells what they need under stress (heat, sweat, travel, illness).

Electrolytes = sodium, potassium, magnesium. Here’s why they matter:

✅Fluid balance: Sodium pulls water into the bloodstream (extracellular); potassium holds water inside cells (intracellular). Balanced = less dizziness, steadier energy.

✅Electrical signals: Nerves and muscles fire via sodium-potassium gradients; magnesium helps the channels work → fewer cramps and twitchy fatigue.

✅Better absorption: Sodium (with a touch of glucose) co-transports water in the gut (SGLT1), hydrating more effectively than plain water alone.

✅After sweat/heat/flight: You lose mostly sodium in sweat; dry cabin air and saunas shift fluid fast. Replacing minerals prevents “I drank water but still feel off.”

✅Overhydration check: Clear urine + headache/light-headed after lots of plain water can signal dilution (low sodium), not a water shortage.

When to use:
➠ 60+ min workouts, hot/humid days, sauna, long flights, GI illness recovery.
➠ Desk days/cool weather? Water to thirst is usually enough.

How to use (simple cues):
📌Aim ~300–600 mg sodium per 500 ml on sweaty days; include some potassium (100–300 mg).
📌Sip, don’t chug. Pair sweeter mixes with activity, not all day.
📌Label check: meaningful sodium (not 0 mg), some potassium, modest sugar, serving size sanity.

Safety note: If you’re salt-sensitive or have kidney/heart/blood-pressure conditions, talk to your clinician.

Save this for your next workout or travel day.

10/11/2025

Tiny pleasures can buffer stress chemistry.

Micro-joys are 30–120-second sensory wins that shift your body from “protect” to “restore.”

Why they work:
🥳HPA axis down-shift: Brief positive affect recruits prefrontal circuits that dampen amygdala threat signaling → smoother cortisol curve and easier wind-down later.

🥳Small, steady dopamine pulses: Novel, low-effort rewards create healthy phasic dopamine (motivation/drive) without the boom-bust of high-intensity stimulation.

🥳Endogenous calm chemistry: Light movement, laughter, and warm touch nudge endocannabinoids/opioids and increase HRV—a marker of flexible stress response.

🥳Vagal/social safety: Gentle pressure, slow exhale, or a kind exchange boosts parasympathetic tone (oxytocin + vagus = settle).

🥳Broaden-and-build: Brief positive states widen attentional range, making problem-solving and perspective taking easier the rest of the day.

Build your list (pick 1 per category):
✅Movement (≤2 min): 10 slow squats, neck rolls, hallway walk.
✅Senses: Sunlight on face, favorite song chorus, hand cream + inhale.
✅Nature: Look for five greens, touch a leaf, open a window.
✅Connection: Text “thinking of you,” smile at a barista, 20-sec hug.
✅Create/meaning: One doodle, 3 gratitude words, place one fresh flower.

10 ready-to-use micro-joys:
📌Step outside + 4-in/6-out breaths
📌Warm wash + cold splash on cheeks
📌Favorite lyric + hum along
📌Feet-on-floor press for 20 seconds
📌Brown-noise toggle for focus
📌Two-minute tidy of one surface
📌Lavender or citrus swipe on wrist
📌”Thank-you” text you’ve delayed
📌Hands on heart + count 10 breaths

Try it now: set a 60-second timer, do one micro-joy, then rate tension before/after (0–10).

Let me know what your before / after score!

10/09/2025

When your system spikes, give your brain a clear “I’m safe” signal.

🔎Why safety anchors work:
They switch attention from internal alarm loops to the outside world (orienting), lengthen the exhale to engage the parasympathetic (vagal) brake via the baroreflex/respiratory sinus arrhythmia, and add steady somatic input (touch/pressure/proprioception) that the brain reads as safety.

Try one—or run them all (2–3 minutes total):

📌5-4-3-2-1 senses (30–60 sec)
Name 5 things you see, 4 hear, 3 feel, 2 smell, 1 taste/notice.

➠ Why it helps: recruits task-positive networks and calms limbic rumination by widening your attentional field.

📌Orienting: name 5 safe objects (20–30 sec)
Gently turn your head and label neutral items (“blue mug, window, plant…”).

➠ Why: the midbrain/hippocampus update your “where am I?” map → fewer threat predictions.

📌Long exhale breathing (60 sec)
Inhale 4, exhale 6–8 (or 2–3 physiological sighs: inhale, small top-up, long slow exhale).

➠ Why: longer exhales increase vagal input and stabilize heart rate variability.

📌Feet-on-floor scan (20–30 sec)
Feel heels, arches, toes; press down slightly; notice weight shift.

➠ Why: proprioceptive input to the insula/somatosensory cortex reduces floaty/dissociative stress.

📌Hand-on-heart + slow count (20–30 sec)
One hand on sternum, one on belly; gentle pressure; count 10 slow breaths.

➠ Why: steady pressure/humming of breath signals safety via vagal afferents and prefrontal control.

Use now: pick one anchor and do it for 60–90 seconds.

In the comments: tell me which anchor you felt fastest (1–5) and where you’ll use it (desk, car, bedtime).

09/19/2025

Pair movement + attention for a fast state shift.

Go for a 10 minute gratitude walk (with your phone in your pocket!).

Why it works:
🔎Forward movement + “optic flow”:
Walking generates consistent visual motion across your retina (optic flow). That sensory stream helps the brain update “I’m moving safely through space,” which reduces threat scanning and down-regulates sympathetic arousal. You’ll often feel breath and heart rate settle after 2–3 minutes.

🔎Endocannabinoid bump:
Even brief, low-to-moderate movement can raise circulating endocannabinoids (like anandamide). These bind to CB1 receptors in the brain and are linked to improved mood and reduced anxiety—often within the same session.

🔎Exhale-dominant breathing = vagal tone:
Extending the exhale (e.g., 4-in/6-out) increases parasympathetic input and heart-rate variability, a marker of flexible stress response.

🔎Attention reallocation (DMN → task networks):
Rumination lights up the default mode network. Directing attention outward—naming sights, sounds, textures—recruits task-positive networks and interrupts repetitive worry loops.

🔎Gratitude = prefrontal “safety signal”:
Concrete gratitude (specific, present-moment) engages medial prefrontal circuits involved in meaning and valuation, which in turn dampens limbic reactivity. Net effect: calmer physiology plus a more positive attentional bias the rest of the day.

How to do it (10 minutes):
✅Minute 0–1: Put phone on Do Not Disturb. Walk at a comfortable pace. Breathe 4 in / 6 out.

✅Minutes 1–4 (orienting): Name 5 things you see, 4 you hear, 3 you feel (feet in shoes, air on skin), 2 you smell, 1 you appreciate about your body moving.

✅Minutes 4–8 (gratitude reps): Pick 3 specifics from today (e.g., “the way the light hits that tree,” “the text from my friend”). Say each one silently with one slow exhale. Specific beats general.

✅Minutes 8–10 (downshift): Soften your gaze toward the horizon for optic flow, keep exhale long, and let shoulders drop.

In the comments: tell me when you’ll try this (morning, lunch, or evening) and your before/after mood (0–10).

09/17/2025

🥦Are you getting 30 plant points / week?

Plant points = fiber + polyphenols (kid-friendly edition).

Why aim for 30? Different plants feed different gut microbes.

More variety = a wider mix of fibers and polyphenols, which supports regularity, digestion, and overall resilience—without perfection.

How plant points work (simple rules):
💥Each different plant = 1 point (fruit, veg, beans, whole grains, nuts, seeds, herbs, spices).
💥Mixed items count by ingredients (e.g., mixed greens = multiple plants).
💥Tiny amounts still count (sprinkle of herbs, a spoon of salsa). Focus on variety across the week.

Easy ways to rack up points (kid-friendly):
➠Smoothie add-ins: spinach, berries, flax, cinnamon.

➠Dip everything: hummus with carrots + snap peas; salsa with corn chips

➠Sprinkle zone: pumpkin or sunflower seeds on yogurt or oatmeal; chia on toast.

➠Sauce swap: pesto (basil + olive oil + garlic) on pasta or sandwiches.

➠Freezer heroes: mixed veg medley, berry mix, edamame.

➠Lunchbox boosters: mini guac cup, olive snack pack, apple slices, cucumber coins.

➠Popcorn upgrade: olive oil + nutritional yeast or a pinch of cinnamon.

➠Trail mix builder: almonds + walnuts + raisins + dark chocolate chips.

➠Soup shortcut: add lentils and a handful of frozen spinach to tomato soup.

➠Herb habit: finish meals with parsley, dill, or green onion.

One-day example (12–13 points):
✅Breakfast: yogurt + berries + chia (3).
✅Lunch: turkey wrap with mixed greens + tomato + pesto (3–4).
✅Snack: apple + peanut butter (2).
✅Dinner: rice + black beans + corn + salsa (4).

What’s your favorite way to add plant points?

09/15/2025

Sugar cravings triage (same-day fixes)

Cravings are a signal, not a willpower problem. Check these four fast levers:

✅Protein target (next meal): Aim for 20–30 g (about a palm of protein for most adults). Protein slows digestion and steadies glucose so the “must-have-sugar” alarm quiets.

✅Last-meal timing: If it’s been >3–4 hours, use a quick bridge snack (protein + fiber + fat) to smooth the gap.

✅Stress breath (90 seconds): Inhale 4, exhale 6–8 (or 2–3 “physiological sighs” = inhale, tiny top-up inhale, long slow exhale). Longer exhales tap the vagus → calmer heart rate, fewer urgency cravings.

✅Hydration/minerals: Sip 8–16 oz water. If you’ve been sweating or feel headachy/light-headed, add electrolytes (or a small pinch of salt + squeeze of citrus).

Use now: pick one lever and do it in the next 5 minutes.

In the comments: tell me which lever you’ll try first (protein / timing / breath / minerals) and what time cravings hit

09/12/2025

“No” is nervous-system care.

When you say no to what overloads you, you lower baseline stress signals (less sympathetic “on”), reduce evening hyperarousal, and make room for the routines that cue sleep. Result: steadier energy, mood, and focus.

Choose one boundary for this week:

❤️Work: “No new meetings after 4 pm,” or a 25-minute buffer between calls.
❤️Social: “I’m keeping weeknights open to rest—let’s look at Saturday.”
❤️Tech: Do Not Disturb from 8 pm–7 am; notifications off for group chats.
❤️Time: A 15-minute daily margin to breathe, stretch, or walk.
❤️Body: “I’m leaving by 9,” or “I’m not available for last-minute plans this week.”

Copy/paste scripts you can use:
➠“Thanks for thinking of me—this week is full, so I’ll pass.”

➠“I can’t add anything else right now. If that changes, I’ll let you know.”

➠“That doesn’t work for me, but here’s an option that does: ___.”

➠“I’m offline after 8 pm; I’ll reply tomorrow.”

In the comments: tell me one boundary you’re choosing (or drop 🧠 for nervous system, 💤 for sleep, or 🔕 for tech).

09/10/2025

Swap the sugary latte without losing cozy.

Liquid carbs on an empty stomach hit fast. Pairing your drink with protein + fat (or drinking it with a meal) slows stomach emptying and smooths how quickly glucose enters the bloodstream → steadier energy, mood, and focus—not the spike-and-crash.

How to blunt the spike (simple rules):
🥤Choose a protein base: dairy milk, soy milk, kefir, or add collagen/whey if you use it.
🥤Include natural fat: whole milk/creamier alt-milks or a small cream splash.
🥤Anchor to food when the drink is low-protein (e.g., eggs, yogurt, or a protein-forward snack).
🥤Sweeten lightly and ideally with meals, not solo.
🥤Mind caffeine timing (aim before 2–3 pm).

Cozy combos to try:
➠Cinnamon cacao: milk + unsweetened cacao + pinch of cinnamon + light honey + collagen (optional).

➠Real chai: strong chai + whole milk (or creamier alt) + tiny sweetener, no syrups.

➠Ginger–lemon soothe cup: fresh ginger tea + lemon; add collagen for protein if desired.

➠Matcha with breakfast: whisked matcha + milk, always with a protein-rich meal.

Save this for your next café run.

In the comments: tell me your go-to cozy drink!

09/08/2025

Your 5-step evening wind-down (60–90 minutes before bed)

1️⃣Low lights: Switch to lamps/warm bulbs; avoid overheads.

2️⃣Screens down: Put devices on Do Not Disturb/Night Shift or park them outside the bedroom.

3️⃣Warm shower: 5–10 minutes, then let your body cool naturally.

4️⃣Stretch: 3–5 gentle minutes (neck, hips, hamstrings) + slow exhales.

5️⃣Journal a “tomorrow list”: Capture tasks and worries so your brain can power down.

Why this helps:
📌Light cues: Dim, warmer light reduces blue-light exposure, signaling your brain’s clock that night has arrived and supporting melatonin’s natural evening rise.

📌Temperature cue: Warming up, then cooling, promotes a small drop in core body temperature—one of the body’s sleep-onset signals.

📌Cognitive downshift: Light stretching and a written “park list” lower mental load, making it easier to wind down.

In the comments: which step is hardest for you—lights, screens, shower, stretch, or list?

09/05/2025

The “Energy Plate” Formula

📌Steady energy = protein + fiber + fat.

Why this works (quick science):
➠ Protein + fat slow digestion → a steadier glucose rise instead of a spike-and-crash.
➠ Fiber (from veggies, beans, whole grains, fruit) delays absorption → more even blood sugar.

✅ Result: more consistent focus, mood, and fewer 3 pm cravings.

How to build it (no counting):
Pick 1 protein + 1 fiber/complex carb + 1 healthy fat (bonus: add color from produce).

Plug-and-play ideas:
📌Eggs + sautéed greens + avocado
📌Greek yogurt + chia + berries
📌Chicken + quinoa + olive oil drizzle
📌Lentils + roasted veggies + tahini
📌Tuna + brown rice cakes + olives
📌Tofu + stir-fry veg + peanuts

➠Portion cues (use your hand): palm of protein, fist of fiber/veg, thumb of fat (adjust to appetite/activity).

Save this for your next meal.

09/03/2025

Feel wired? Try this 90-second reset.

How to do it (set a 90-second timer):
📌Exhale-dominant breathing (60 sec): Inhale through your nose for 4, then exhale for 6–8. Option: use the “physiological sigh” a few times—inhale, tiny top-up inhale, then a long, slow mouth exhale.

📌Humming (30 sec): Keep lips gently closed and hum on each exhale (“mmm”). Jaw soft, shoulders down.

Why it works:
✅Longer exhales = more vagal input. Your heart naturally slows on the exhale (baroreflex), which signals safety and downshifts stress chemistry.

✅Humming adds gentle throat/face vibration, stimulating branches of the vagus and boosting nasal airflow comfort—many people feel calmer within a minute.

Try it now: Before/after, rate your stress 1–5 in the comments. Did it drop?

09/01/2025

5 immune-smart add-ins that don’t taste “healthy” (back-to-school edition)

Think variety, micronutrients, and friendly bacteria—without turning lunch into a science project.

Try these:
➡️Citrus zest in yogurt — Microplane lemon/orange over the top. Adds vitamin C and flavonoids with bright flavor.

➡️Garlic butter on toast/soup — Mix a tiny grated clove into softened butter; spread or swirl in at the end. Gentle way to add sulfur-rich compounds.

➡️Frozen berry cubes in water — Blend berries with water, freeze in trays, pop into a bottle. Polyphenols + color that encourages sipping.

➡️Pumpkin seeds on everything — Sprinkle on sandwiches, salads, or pasta. Crunchy source of zinc (and iron).

➡️Kefir/yogurt pops — Blend plain kefir or yogurt with fruit and freeze in molds. Delivers live cultures in a kid-friendly form. (Dairy-free? Try coconut yogurt.)

Why these picks:
✅More plant diversity (citrus, berries)
✅A natural source of zinc (pumpkin seeds)
✅Vitamin C (citrus/berries)
✅Fermented foods (kefir/yogurt)

These are simple ways to round out everyday nutrition

Save this for busy mornings.

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Denver, CO

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Monday	10am - 2pm
Tuesday	9:30am - 5pm
Wednesday	10am - 4pm
Thursday	10am - 4pm

Telephone

+13033331668

Website

https://radiancefunctionalmedicine.com/

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