Jacksonville IL Wellness

03/17/2026

Dinner! ❤️

03/17/2026

Afternoon snack. ❤️

03/17/2026

Keep going💪🏻🤍

03/17/2026

That life doesn’t happen because of good genetics alone.

It’s built through decades of small habits.
Strength training. Movement. Good sleep. Quality nutrition.

Longevity is rarely one big decision.

It’s thousands of tiny ones.

Start building that version of yourself today.

03/17/2026

Here is the link to the paper I was trying to cite in the previous post.
It talks about the musculoskeletal symptoms of menopause. Good read!! ❤️

Fifty-one percent of humans are born with ovaries. As the ovarian production of estrogen diminishes in midlife and ultimately stops, it is estimated that more than 47 million women worldwide enter ...

03/17/2026

03/16/2026

Not all carbs spike your blood sugar.

Low-glycemic foods release glucose slowly, which means steadier energy, fewer cravings, and less metabolic stress. Lentils and chickpeas are packed with fiber that slows digestion, oats contain beta-glucan that moderates glucose absorption, and foods like apples, nuts, yogurt, and eggs add protein or fat that stabilize blood sugar response.

Building meals around these foods is one of the simplest ways to avoid the classic “energy crash” that follows refined carbs.

03/16/2026

03/16/2026

Mia Ware Foundation: Committed to continuing our mission of educating, raising awareness, and supporting all who have been or will be touched by cancer.

03/15/2026

Springtime and veggies on my mind… 🥰

03/15/2026

Sleep-so very important! 💯

Most conversations about sleep loss focus on one thing at a time. Testosterone drops. Or insulin sensitivity gets worse. Or you lose muscle. But the controlled restriction studies tell a different story when you line them all up.

Restrict healthy adults to 4-6 hours a night for as little as one week, and the damage shows up everywhere simultaneously. Cortisol rises 51%. Glucose tolerance drops 30-40%. Insulin sensitivity falls 20%. Muscle protein synthesis drops 19%. Leptin (your satiety signal) falls 18% while ghrelin (hunger) rises 28%. Testosterone drops 10-15%, equivalent to roughly a decade of normal aging.

The part that gets missed: these aren't independent findings from different contexts. They all pull from the same deficit. One variable, seven systems, all moving in the wrong direction at once.

Most of this data comes from young, healthy men. Zuraikat 2024 is notable because it's one of the first to confirm insulin resistance from short sleep specifically in women. The evidence base is growing, but it's still narrower than the headlines suggest.

Leproult & Van Cauter, JAMA, 2011; Buxton et al., Diabetes, 2010; Spiegel et al., Lancet, 1999; Saner et al., J Physiol, 2020; Spiegel et al., Ann Intern Med, 2004; Zuraikat et al., Diabetes Care, 2024