4 Better Health

10/16/2025

A fantastic quote from one of our patients today!

10/14/2025

Join us Friday night!!
We will be have our InBody composition scan, checking A1c’s and having raffles for mini myers IVs, 4BH prize bag as well as sharing our favorite immune supports for winter ❄️ 🤧 🤒

10/11/2025

Nature as Medicine: Your Body’s Ancient Ally 🌿

In a world full of screens, stressors, and synthetic solutions, one of our most powerful healers remains free and available: nature. Here’s how time in green (and blue) spaces supports mood, sleep, immunity, vitality, and longevity — plus some practical ways to tap into it this long weekend.

1. 120 minutes per week yields health & wellbeing gains: People who spend ≥ 120 minutes in nature per week are significantly more likely to report good health and high well-being (vs. zero nature contact). 
2. Nature supports immune and anti-inflammatory function: Exposure to natural environments has been associated with beneficial immunological changes (e.g. reduced inflammation, improved immune markers) in systematic reviews. 
3. Access to greenspace lowers odds of insufficient sleep: In a representative U.S. adult sample, those with greater access to natural amenities had lower odds of reporting insufficient sleep, especially among men and older adults. 
4. Better mental health via green exposure: A meta-analysis of 33 studies showed that short-term exposure to nature has a modest but significant effect in reducing depressive mood (pooled effect size γ = –0.30) compared to control settings. 
5. Environment (vs. genetics) plays a large role in longevity / mortality risk: A large UK Biobank study found that environmental exposures explained ~17% of the variation in risk of death — far exceeding what was explained by current genetic risk scores. 

10/10/2025

Friday funny 🤓

10/09/2025

So glad you’re feeling better Brittany 🫶

10/08/2025

Cooking Oils: The Good, The Bad & The Ugly

We all use them — but how can you make the best choice 4 Better Health?

Not all oils are created equal. Some nourish your cells… others feed inflammation.

⚠️ The Bad & The Ugly

Vegetable oils, canola, corn, safflower, margarine
👎🏼Highly processed and often hydrogenated (chemically hardened).
👎🏼This process creates trans fats that damage cell membranes and drive inflammation + oxidative stress.
👎🏼These oils oxidize easily under heat, forming harmful compounds and AGEs (Advanced Glycation End Products).

The Better Choices
Use minimally processed, stable oils in dark glass bottles:

👍Olive Oil – Rich in antioxidants, ideal for low–medium heat.
👍Avocado Oil – Great for high-heat cooking.
👍Coconut Oil – Naturally heat-stable; don’t fear its healthy saturated fats.
👍Butter & Ghee – Flavorful, nutrient-dense, and more stable than seed oils.

💚 4 Better Health Tip
1. Ditch clear plastic bottles of “vegetable oil.”
2. Avoid anything with “hydrogenated” or “partially hydrogenated” oils on the label.
3. Match your cooking oil to your heat level.
4. Store in dark glass, away from heat and sunlight.
5. Don’t fear healthy fats — your brain, hormones, and mitochondria thrive on them.

You can’t avoid oils — but you can make smarter choices 4 Better Health. Which oil do you use most often and why? Drop it below 👇

10/01/2025

October 1st — The Last Quarter of the Year 🍂

We’ve entered the final stretch of 2025. Instead of waiting for January to “start fresh,” ask yourself today:

👉 What’s one thing you can add to support your health?
• More nutrient-dense, less processed food
• A daily walk in nature
• A good laugh every single day
• Being with people who bring joy
• 20 minutes, 3x/week working on a project you want complete by New Year
• Strength training, journaling, or mindful breathwork

👉 What’s one thing you can reduce or remove?
• Sugary drinks or nightly alcohol
• Endless scrolling on social media or news overload
• Ultra-processed snacks and meals
• Negative self-talk
• Relationships or obligations that consistently drain your energy

✨ Contemplation → Action
Don’t just think about it—choose one action step and write down:
• What you’ll do
• When you’ll do it
• How you’ll protect that time so it doesn’t get deprioritized (set a reminder, ask for support, block your calendar).

💛 Self-love in practice
Consistency now means you won’t need a massive “New Year’s Resolution” fueled by guilt or frustration. Your future self will thank you for the small, steady actions you take today.

🌟 Do something today that brings you energy, joy, and progress—the version of you stepping into 2026 will be grateful.

09/26/2025

Friday Funny 🤓

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09/24/2025

Why creatine belongs in your 35+routine...

The Tiny Daily Powder to Protect Muscle, Mind & Mojo If you’re 35–40+ and want more energy, sharper thinking, and stronger muscles and bones as the decades roll on, there’s a simple, well-researched upgrade you can start today: creatine monohydrate. No, it’s not just for gym rats. Creatine i...

09/22/2025

Fall Equinox Reflections 🍁 🍂

As daylight and darkness balance today, our bodies and minds feel this shift too. The change of season often brings:
• Adjustments in energy and sleep patterns
• Changes in appetite and digestion
• Emotional shifts as days grow shorter

In conventional thinking, these transitions are often brushed off as “just expected”—but in Functional Medicine, we see them as powerful signals from your body.

✨ Instead of simply accepting fatigue, mood changes, or immune dips as “normal for fall,” we look deeper. Seasonal transitions are opportunities to strengthen resilience, support your immune system, balance hormones, and restore energy.

This season, lean into grounding foods, steady routines, and practices that build strength for the months ahead. And remember—you don’t have to navigate these shifts alone. Our team is here to help you thrive through the equinox and beyond.

09/19/2025

Friday Funny 🤓

09/18/2025

InBody Scans Beat the Scale (and BMI)

Your weight and BMI don’t tell the full story of your health. The InBody body composition scan does and we have an InBody in our office!

Here’s why it matters:
Muscle vs. Fat: InBody separates lean muscle, fat, and bone mass — so you know what your weight is made of, not just the number on the scale.Bone Health (Fat-Free Mass).
Low bone density and muscle mass increase your risk of osteoporosis and fractures. Seeing this early helps you prevent problems down the road.

Visceral Fat: The “un-pinchable” fat around your abdominal organs (liver, pancreas, intestines). Unlike belly fat you can grab, visceral fat fuels inflammation, increases cardiovascular risk, raises insulin resistance, and accelerates chronic disease. Knowing your visceral fat score means you can take steps to reverse it with nutrition, exercise, stress reduction, and lifestyle changes.

“Skinny Fat” (check out our image above) = Metabolic Dysfunction: Some people look lean on the outside but have high body fat and low muscle mass on the inside. This “skinny fat” pattern is a hidden form of metabolic dysfunction. Left unchecked, it raises risk for diabetes, cardiovascular disease, osteoporosis, frailty, and poor recovery from illness or injury.

Phase Angle & Inflammation (ECW/TBW): Marker of cellular health and resilience. Higher numbers mean your cells are strong, well-nourished, and able to repair. Lower numbers suggest aging, malnutrition, or chronic illness. The ECW/TBW (extracellular water/total body water) ratio shows fluid balance. A high ratio points to inflammation, fluid retention, or cellular stress. Tracking these markers can reveal hidden inflammation long before blood work does.

Everyone should have a scan every 6 months to track changes, measure progress, and catch concerns early.
Check out the image of our patient above who made consistent metabolic changes in 9 months for dramatic improvements in her InBody results.

Find out your numbers in our office. The scale can lie. The InBody doesn’t 😉 💪🏽