JW Nutrition

JW Nutrition Welcome to JW Nutrition.

I am a integrative nutritionist in the Washington, DC area that specializes personalized nutrition to support healing at the root cause of dysfunction: stress resiliency, gut health, and cellular nutrition.

Your gut is home to trillions of microbes, and the more diverse they are, the better they can support your digestion, im...
09/26/2025

Your gut is home to trillions of microbes, and the more diverse they are, the better they can support your digestion, immunity, and metabolism.

When diversity drops, your body sends signals. Three common signs:

Frequent bloating or irregular bowel movements - your gut struggles to process food efficiently.
Weakened immunity - you catch colds easily or take longer to recover.
Difficulty managing weight - metabolism slows when your gut is out of balance.

Low microbiome diversity means less resilience, more inflammation, and reduced nutrient absorption. The good news? Your gut can change, diversity can be rebuilt with the right foods, lifestyle, and support.

If you suspect your gut health is holding you back, we can help you uncover imbalances and create a plan to restore your microbiome.

Most people immediately think about what they'd do with more energy - exercise, meal prep, spend time with family, work ...
09/25/2025

Most people immediately think about what they'd do with more energy - exercise, meal prep, spend time with family, work on a passion project. But here's the real question: why don't you already have it?

Low energy isn't "just part of getting older" or something you have to push through. It's often a sign that something deeper is out of balance like nutrient deficiencies, blood sugar swings, poor sleep quality, hidden inflammation, or hormone imbalances.

Energy isn't random, it's something we can measure, understand, and restore by looking at the root causes instead of masking the symptoms.

So tell us in the comments - if you woke up tomorrow with an extra hour of pure energy, what would you use it for?

And if you're ready to make that a reality, let's uncover what's holding you back.

Dark circles can be a clue that your body is struggling with deeper imbalances, especially in your gut or liver.When dig...
09/24/2025

Dark circles can be a clue that your body is struggling with deeper imbalances, especially in your gut or liver.

When digestion is off, nutrient absorption suffers. Low iron, B vitamins, or antioxidants can make the skin under your eyes appear darker. Chronic gut inflammation can also cause blood vessels in that delicate area to dilate, making shadows more visible.

Your liver is another key player as it's your main detox organ. If it's overburdened by environmental toxins, processed foods, or chronic inflammation, your body may show signs through your skin, including puffiness or discoloration under the eyes.

Instead of just covering up with concealer, it's worth asking: Why is my body showing this sign? Addressing gut health, supporting liver function, and optimizing nutrient intake can make a visible difference.

Cortisol is the stress hormone your body produces to help you respond to challenges. Without cortisol, we wouldn't survi...
09/23/2025

Cortisol is the stress hormone your body produces to help you respond to challenges. Without cortisol, we wouldn't survive. It helps regulate blood sugar, inflammation, and energy. But when stress becomes chronic, cortisol can stay elevated for too long. The result?

- Afternoon energy crashes
- Difficulty falling or staying asleep
- Increased cravings for sugar and carbs
- That stubborn "cortisol belly" that just won't budge

Over time, this constant high-alert state can drain your energy reserves, disrupt hormones, and make restful sleep feel impossible. If this sounds like you, let's work together to uncover what's driving your fatigue and bring your body back into balance, so you can wake up feeling energized and ready for your day.

You've been taking it for weeks, or months, but you don't feel any different. The truth is, it's not always about the su...
09/22/2025

You've been taking it for weeks, or months, but you don't feel any different. The truth is, it's not always about the supplement itself, but whether your body can actually use it.
Supplements often "fail" for three main reasons:

1. Poor absorption - If your digestion isn't optimal (think low stomach acid, gut inflammation, or microbiome imbalances), your body may struggle to break down and absorb what you're taking.

2. Wrong form - Not all supplement forms are equal. For example, magnesium oxide is poorly absorbed compared to magnesium glycinate, and some B vitamins work best in methylated forms for those with certain genetic variations.

3. Missing cofactors - Many nutrients need partners to work properly. Vitamin D needs K2 and magnesium for full benefit. Iron works best when paired with vitamin C. Without these cofactors, your supplement might be far less effective.

Before you give up on a supplement, or keep buying one that's not helping. it's worth digging deeper. The right testing, the right form, and the right combinations can make all the difference.

This Gut Healing Salad Dressing is a functional food powerhouse, blending healthy fats, fermented miso for probiotic ben...
09/21/2025

This Gut Healing Salad Dressing is a functional food powerhouse, blending healthy fats, fermented miso for probiotic benefits, and nutrient-dense nutritional yeast for a savory, cheesy flavor (without the dairy).

Ingredients
1/3 cup oil, extra virgin olive oil or avocado oil
juice of 2 lemons
1/4 cup vinegar, red wine
1/4 cup white miso paste
1/3 cup nutritional yeast
1 tablespoon oregano, dried
2 garlic cloves, grated
1/2 teaspoon salt

Instructions
In a bowl, whisk together the EVOO or avocado oil, lemon juice, red wine vinegar, white miso paste, nutritional yeast, dried oregano, grated garlic, and salt until well combined.
Transfer the vinaigrette to a jar or airtight container and store it in the refrigerator for up to two weeks.

Recipe adapted from: https://nicolejaques.com/gut-healing-salad-dressing

Your gut is always talking to you... are you listening? Here are 5 clues it may be time to look deeper:- Persistent bloa...
09/20/2025

Your gut is always talking to you... are you listening? Here are 5 clues it may be time to look deeper:

- Persistent bloating, constipation, or diarrhea
- Blood in stool or ongoing abdominal pain
- Skin issues, mood changes, or brain fog
- Gut flare-ups after antibiotics or high stress
- You want a proactive gut health check-in

Remember: Your gut health impacts far more than digestion. A stool test is a simple, non-invasive way to check what's happening inside your digestive system, looking for signs of inflammation, infection, microbiome imbalances, poor digestion, and more.

This Go-To Kale Salad is loaded with anti-inflammatory power! Dark leafy greens like kale, packed with lutein, folate, a...
09/18/2025

This Go-To Kale Salad is loaded with anti-inflammatory power! Dark leafy greens like kale, packed with lutein, folate, and vitamin K, pair perfectly with red grapes, which provide a boost of anthocyanins. Together, they help soothe chronic inflammation and support overall health.

Ingredients
3 tablespoons lemon juice
2 tablespoons extra-virgin olive oil
1 tablespoon honey
1/4 teaspoon kosher salt
1/8 teaspoon ground pepper
8 ounces kale (1/2 large bunch), stemmed and torn (10 cups)
1 cup halved grapes
1/2 tablespoon toasted pepitas
1/4 cup crumbled Cheddar cheese

Directions
Whisk lemon juice, oil, honey, salt and pepper in a large bowl.
Add kale and massage until it's bright green and shiny and the volume is reduced by about half.
Add grapes, pepitas and Cheddar and toss to combine.

Recipe adapted from: https://www.eatingwell.com/recipe/279078/massaged-kale-salad-with-grapes-cheddar/

A new study just found that people taking vitamin D3 (2,000 IU a day) kept their telomeres - those protective caps on yo...
09/18/2025

A new study just found that people taking vitamin D3 (2,000 IU a day) kept their telomeres - those protective caps on your DNA - longer over four years compared to those on a placebo.

Why does that matter?

Telomeres naturally shorten as we age, and shorter telomeres are linked to things like chronic inflammation, weaker immunity, and higher disease risk. In this study, vitamin D users had telomeres that looked almost three years "younger" than the non-vitamin D group.

We already know vitamin D helps with immunity, mood, and bone health, but this research suggests it may also slow one of the body's fundamental aging processes.

Chronic inflammation can lead to serious health issues like heart disease and diabetes. The good news? You can reduce it...
09/17/2025

Chronic inflammation can lead to serious health issues like heart disease and diabetes. The good news? You can reduce it with simple daily habits! Here are 8 ways to lower inflammation first thing in the morning:

Drink Water - Hydrate right when you wake up to support overall health and reduce inflammation.
Move Your Body in the Morning & Stay Active - Stretch or take a light walk to get your blood flowing and keep your body moving throughout the day to reduce inflammatory markers.
Get Some Morning Light - Sunlight helps regulate your circadian rhythm, improve immunity, and reduce inflammation.
Eat Some Berries - Packed with antioxidants, berries help fight inflammation.
Make Time for Mindfulness - Reduce stress and prevent stress-induced inflammation with deep breathing or meditation.
Drink Coffee or Tea - Boost your energy and reduce inflammation with antioxidants in your favorite morning drink.
Get Enough Sleep - Prioritize consistent rest to help lower inflammation levels and support overall health.
Limit Added Sugars - Cut down on added sugars, which can trigger inflammation and affect your long-term health.

Start your day with these habits and carry the anti-inflammatory momentum throughout the day!

Constipation can be a real drag, but these fiber-packed snacks can help get your digestive system back on track. No prun...
09/16/2025

Constipation can be a real drag, but these fiber-packed snacks can help get your digestive system back on track. No prunes necessary!

Edamame - With 8g of fiber per cup, these little soybeans are a fiber powerhouse, helping both soften and add bulk to stools.
Lima Beans - 10g of fiber per cup! Roast them for a crunchy, gut-friendly snack.
Avocados - A fiber-filled favorite! Mash on whole-grain toast for a gut-boosting snack.
Popcorn - A whole grain rich in insoluble fiber, perfect for a light, filling snack.
Pears - 6g of fiber and a natural laxative to help soften stools.
Whole-Grain Cereal - Look for at least 3g of fiber per serving for a quick, satisfying option.
Raspberries - With 10g of fiber per cup, these little berries work wonders for digestion.

Remember to stay hydrated and move your body! A little daily activity goes a long way in supporting your digestive health.

The truth? You don't need a celiac diagnosis to react to gluten. Many people experience non-celiac gluten sensitivity (N...
09/15/2025

The truth? You don't need a celiac diagnosis to react to gluten. Many people experience non-celiac gluten sensitivity (NCGS), a condition where the immune system responds to gluten, but standard celiac tests come back negative.

Gluten sensitivity can show up far beyond the gut. For some, it triggers persistent brain fog that makes it hard to focus, skin issues like eczema or rashes that resist treatment, or joint pain that feels like arthritis. Digestive symptoms may still happen, bloating, cramping, changes in bowel habits, but they aren't always the main clue.

What makes NCGS tricky is that symptoms can appear hours or even days after eating gluten. That delay makes it easy to miss the connection, and many people go years without realizing a food they eat regularly is quietly inflaming their body.

If you've tested negative for celiac disease but still deal with unexplained symptoms, an elimination and reintroduction approach, paired with the right functional testing, can help uncover whether gluten is a hidden trigger for you.

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Hyattsville, MD
20781

Opening Hours

Monday 9am - 5pm
Tuesday 9am - 5pm
Wednesday 9am - 5pm
Thursday 9am - 5pm
Friday 9am - 5pm

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