Claudia Arregoytia, MD, ND, IFMCP

09/30/2025

The Best Diet for Your Brain 🧠

If you’re heading into the new year thinking about healthier choices for your body and brain, consider this:

A new study spanning 12 years in people over the age of 65 in France found that those who followed a Mediterranean Diet had a lower risk of cognitive decline.

The unique thing about this study was that it didn’t just rely on the participants to report their eating habits.

Instead, the researchers measured markers in blood samples and in the gut microbiome that relate to the Mediterranean diet pattern—which means more accurate and reliable results!

The Mediterranean Diet emphasizes:

▪️ Fruits, vegetables, beans, & whole grains
▪️ Healthy fats from olive oil, nuts, & seeds
▪️ Protein from fish, poultry, beans, & eggs (only small amounts of red meat)
▪️ Some dairy products
▪️ Limited sugars

The Mediterranean Diet has not only been linked to a lower risk of cognitive decline but also better heart health and a lower risk of cancer.
,,

09/29/2025

Science-backed benefits of meditation👇

I’ve been talking a lot about mindset, and one of the most common questions coming up is:

How do I change my mindset?

There are lots of ways to go about this, but one science-backed way is through meditation!

Research shows that meditation literally changes the brain to:

✔️ Calm the “lizard brain” (amygdala)
✔️ Reduce anxiety
✔️ Manage eating behaviors
✔️ Increase pain tolerance
✔️ Improve sleep
✔️ Relieve stress

If you’re meditation-curious, you can dip your toe in (just 5 minutes a day!) with an app like HeadSpace of Calm.

Need more health with your mindfulness practice? Book a free discovery call with me! Link in my bio!

09/28/2025

Here’s the difference:

🔹 People with a growth mindset believe they can change. They embrace challenges. They see failure as an opportunity to learn.

🔹 People with a fixed mindset believe they are innately good at something or not. Smart or not. They may be hesitant to try new things for fear of failure.

Truth is—like with all mindsets—that we all fall somewhere along the continuum.

But when it comes to health, I see many benefits of embracing a growth mindset ↗️

When we believe our bodies and brains can change, we are more motivated to better ourselves, whether that’s through what we eat, how we move, or choices we make.

These mindsets were first researched and described by Stanford psychologist, Carol Dweck.

She found that mindset translates to performance.

Mindset work is subtle and may seem less powerful than something like changing your diet.

But our mindset can influence the outcome of everything else we do.

Ready for a different approach to your overall health? Book a free discovery call with me! Link in my bio!

09/27/2025

The Best Diet for Your Brain 🧠

If you’re heading into the new year thinking about healthier choices for your body and brain, consider this:

A new study spanning 12 years in people over the age of 65 in France found that those who followed a Mediterranean Diet had a lower risk of cognitive decline.

The unique thing about this study was that it didn’t just rely on the participants to report their eating habits.

Instead, the researchers measured markers in blood samples and in the gut microbiome that relate to the Mediterranean diet pattern—which means more accurate and reliable results!

The Mediterranean Diet emphasizes:

▪️ Fruits, vegetables, beans, & whole grains
▪️ Healthy fats from olive oil, nuts, & seeds
▪️ Protein from fish, poultry, beans, & eggs (only small amounts of red meat)
▪️ Some dairy products
▪️ Limited sugars

The Mediterranean Diet has not only been linked to a lower risk of cognitive decline but also better heart health and a lower risk of cancer.

If you are looking for a provider that understand nutrition and can help with implementing the best nutrition plan for your health goals, DM or book a free discovery call with me! (link in my bio)

09/26/2025

Which do you believe to be more true:

“I’ll get better when I find the right diet, pill, or miracle treatment.”

Or…

“I’ll get better when I make positive changes in my beliefs, habits, and lifestyle.”

There is no right or wrong answer—these are just different mindsets.

Also, most of us fall somewhere on a continuum rather than fully on one end or the other.

🧠 In psychology, these mindsets are called “external” vs. “internal locus of control.” It’s all about where we believe the responsibility falls.

Where do you think you land on the continuum?

Where do you want to be?

I’ll answer first in the comments 👇

09/25/2025

🤔 Short-Term vs. Long-Term Mindset

Our mindset determines our behaviors and the results we get—especially when it comes to health!

So, what about short-term vs. long-term thinking?

Short-term thinkers focus on the here and now.

Long-term thinkers visualize what’s next and are guided by a vision of the future.

When it comes to health, thinking in the long-term (visualizing the “why” behind our goals) makes it easier to stay committed to positive changes.

So here’s my question for you:

Whatever goal you are working toward, WHY are you committed to that goal?

Then whenever you’re tempted to give up, remind yourself of that long-term vision.

You got this 🙌

09/24/2025

09/24/2025

Ways to work with me in 2025

New Ways to Get Healthy with Functional Medicine 🎉

I am so excited about September and am more committed than ever to helping go-getters get more from their health care providers and understand their health better with functional medicine!

Here are the ways to work with me:

🔹 Online courses

🔹 Group Programs

🔹 1 to 1 Clinical Guidance

Drop me a message if you’re wondering where to start 💬

09/23/2025

Evening journal prompts I’m loving for September ✍️

▪️ 3 awesome things that happened today…
▪️ One thing I learned today…
▪️ I’m proud of myself for…
▪️ One positive change I made today…

These prompts are so good because they shift the brain into a growth mindset…

…which opens the door for positive change.

Health is not only about eating nutritious foods and moving our bodies. It’s also about self-mastery on other levels, including our minds.

❤️ if you agree.

09/22/2025

My experience with chronic fatigue changed my entire perspective on health, and it's a feeling I want to share with you.

For several years, I was really sick with chronic fatigue, and it gave me a new understanding of why staying healthy matters so much. When your body is working against you, even the simplest tasks can feel monumental, and you realize how much of life can be missed out on when you don't feel well.

That's why I value your health. My lived experience is a powerful reminder that health isn't a given—it’s something to be cared for, protected, and appreciated. When I tell you that, I'm not just saying it; I'm grounding the concept of "staying healthy" not as a fleeting goal but as a core component of a full life.

That is why I truly appreciate being able to share what I have learned and paying it forward to all my patients!

09/21/2025

Can you relate?

There are some patterns I see in the clients who get the best results working with me, and here are some of them. They tend to…

▪️Take accountability for their current health state
▪️ Sense all their symptoms are connected but need help figuring out how
▪️ Believe that it’s possible for the body to heal if you give it what it needs
▪️ Want to make positive changes but feel frustrated by all the mixed and misinformation

If you’re nodding your head to any of those things, then we’re a perfect match!

I use functional medicine to help my patients get great results.

Book your free discovery call! Link in my bio!