Amy Meyers RD, CLT

07/31/2025

04/24/2025

Research shows that poor sleep is linked to higher risks of cognitive decline, weight gain, and inflammation.

Here are science-backed strategies that can help maximize your sleep quality:

✅ Maintain a consistent sleep schedule: Going to bed and waking up at the same time helps regulate your circadian rhythm.

✅ Limit blue light exposure before bed: Screens suppress melatonin production, making it harder to fall asleep.

✅ Keep your bedroom cool and dark: A temperature of around 65°F (18°C) and blackout curtains can promote deeper rest.

✅ Avoid heavy meals and caffeine late in the day – Both can interfere with your ability to fall and stay asleep.

✅ Get morning sunlight exposure – Natural light helps set your body’s internal clock for better sleep at night.

04/21/2025

Regular exercise is one of the most powerful tools for disease prevention. A recent study found that consistent physical activity lowers the risk of 250+ health conditions, from metabolic disorders to cardiovascular disease.

One key finding? You don’t need to work out daily to see the benefits. Whether you move consistently throughout the week or take the “weekend warrior” approach, what matters most is that you stay active.

I broke down the research in a recent blog: https://drperlmutter.com/weekend-warriors-daily-exercisers-new-study-finds-health-benefits-approaches/

03/24/2025

The good news is, you don’t need a prescription for this one.

A recent study found that older adults who got in just under 10,000 steps a day were 50% less likely to develop dementia. Even those who managed just 3,800 steps daily saw a 25% reduction in their risk.

The message is clear: the impact of daily movement on brain health is powerful.

01/24/2025

A new study found that the Mediterranean diet can improve memory and cognitive function through changes in the gut. A researcher and a nutritionist discuss the findings.

12/20/2024

Eating berries, particularly blueberries, may lower dementia risk by improving cognitive performance and influencing brain metabolism.

I share more about this in : https://parade.com/health/daily-habit-may-cut-dementia-risk-12-percent-according-to-study-november-2024

11/26/2024

Regular exercise provides many gut health benefits. While high-intensity and strenuous exercise can temporarily increase gut permeability, the long-term benefits are plentiful.

Interestingly, resistance and strength training might reduce gut hyper-permeability, improve barrier function, and reduce leaky gut.

Do you notice that exercise improves gut symptoms or worsens them?

Let us know below!

PMID: 38166998
PMID: 31628992
PMID: 30704343
PMID: 30157109

11/23/2024

Animal studies show that emulsifiers are detrimental to gut health.

Studies on *humans* show a link to inflammatory bowel disease.

We've listed some of the most common emulsifier-containing foods below...are you aware of any foods in your diet that contain these ingredients?

PMID: 33336247

PMID: 38244236

11/05/2024

It’s so rewarding to help patients achieve life changing results like this!🎉🎉🎉
Is YOUR food making you sick? If so, reach out to me and I will help you figure out exactly which foods are the culprits using the patented Mediator Release Test and LEAP protocol.

10/24/2024

Schedule a session with me or one of my awesome colleagues at the link below!

https://www.usenourish.com/providers/amy-meyers?referralSource=Nourish+dietitian&referralName=Amy+Meyers&utm_source=Nourish_dietitian&utm_term=Amy_Meyers

08/26/2024

Colon cancer is on the rise in younger individuals, specifically people in their 20's, 30's and 40's.
Here are some ways that you can decrease your risk:
1. Quit smoking/using to***co
2. Increase your activity level/exercise
3. Strive to maintain a healthy weight
4. Consume alcohol in moderation or not at all —this means two drinks or less per day for men and one drink or less per day for women. Alcohol is carcinogenic (cancer causing) so consuming none is best). Try experimenting with mocktails or other non-alcoholic options.
5. Limit your intake of fatty or highly processed foods—such as fried foods, packaged snacks like chips and cookies and sweetened beverages like soda
6. It is especially important to limit your intake of processed meats like bologna, salami, bacon, sausage, ham and pepperoni as they are also known to be carcinogenic (cancer causing). Instead, opt for fresh, non-processed meat or fish like chicken, turkey, beef or pork
7. Limit red meat (fresh beef or pork) to

07/08/2024

I see the same results in my practice!

Patients who get their food sensitivities identified via the MRT and complete the LEAP food elimination and re-introduction protocol usually see dramatic decreases in their symptoms and major improvement in their quality of life! 🎉🎉⬇️⬇️

“Conclusions: Subjects with IBS REDUCED GLOBAL SYMPTOM SCORES following a patient-specific oligoantigenic diet. The LAA-MRT identifies adverse reactions to foods and additives, allowing for personalized dietary modifications.”

https://cdn.nutrition.org/article/S2475-2991%2824%2900325-1/fulltext?fbclid=IwZXh0bgNhZW0CMTEAAR3i5LwR03NZiKdLovq0EqFi_y6yxaH-Jd0qQzbF_StHFbawKcILCGIryN0_aem_Lru3on02lnNpl-Wvuxdg_Q

Objectives: To investigate the effectiveness of a 12-week patient-specific oligoantigenic diet on global symptomatology for irritable bowel syndrome (IBS).