Āvra Health

11/16/2025

… than ever to care for my own health.

I made an appointment with a highly regarded OBGYN within the hospital system to discuss my very heavy and painful periods. She confidently wrote me a prescription for the Ortho Evra patch and assured me this would take care of my problems.

A few months into the patch, I was feeling terrible. My menstrual cycles were worse; I was bloated, battling headaches, irritable, and had gained a few pounds.

One afternoon, I was dragging in the office, trying to focus on a creative wellness newsletter project in Microsoft Publisher (if you remember Microsoft Publisher, you are likely in peri- or menopause), when I decided to get a coffee.

The barista was busy whipping up my double soy mocha with whip (soy was the only available alternative milk in the early 2000’s) while the local pop radio station was playing in the corner. The DJ was reporting breaking news that the Women’s Health Initiative Study was halted due to an increased risk of breast cancer and no cardioprotection among the participants.

Rather than going right back to my work project, I sat down in the cafeteria and sipped my mocha while pondering what I had just heard. I reasoned and intuited that if exogenous hormones were increasing one’s risk of breast cancer, then the Ortho Evra patch probably was not a good idea. I took it off that night and never looked back.

To be continued… 🫶

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11/14/2025

11/08/2025

🙃 When you stop drinking alcohol, prioritize adequate protein, lose 10 pounds and then your friends give you a hard time for eating a few berries.

Lifestyle changes are hard.

Not always because of willpower, but sometimes because of peer influence. 😵‍💫

Many aren’t comfortable with change - especially when they have decided the lifestyle that works for them is the best that works for everyone around them.

Not to mention all of the fads out there that promote extreme behaviors, like not eating berries because they “have too much sugar”.

It’s hard to stick to a lifestyle plan if you don’t believe in it, and when others try to talk you out of it.

When you KNOW what specific type of diet and exercise your body thrives off of (from a genetic perspective), it makes it much easier to stand firm during that season of change when your friends question your choices.

👊🏻And those confident daily choices will add up to big long-term results.

11/07/2025

“If you want a garden you are going to have to sow the seeds.” ~Crowded Table by The Highwoman

We all know that change doesn’t usually happen overnight.

🌱Every little health choice we make is a seed we are planting for harvest later.

Today’s seeds I’m sowing:

🌱Getting up 20 minutes early to read and ease into my day
🌱Drinking my electrolytes and taking my supplements
🌱Working out and not skipping mobility
🌱Making sure my breakfast has exactly 15 grams of protein (per my genetics)
🌱Choosing berries instead of apples for my fruit
🌱Choosing kindness and love in my professional and personal interactions
🌱Eating vegetables at lunch, but also enjoying a little treat
🌱Reading with my son
🌱Cooking dinner with my husband
🌱Saying no to the potato chips that my husband is snacking on after dinner
🌱Taking my supplements and in bed by 9.

Did I make some choices that prevented some seeds from germinating? Yep - I’m not perfect. I drank too much coffee. I gave into an afternoon snack instead of waiting until dinner. I spent too much time on the computer. I didn’t walk my dog after dinner.

❤️ That’s okay. I did my best today, and the sum total of the seeds I planted will lead to a harvest in how I am able to live my life ten years from now.

What seeds did you sow today? And what seeds didn’t quite stick?

11/05/2025

New Course Drop: The Fasting Mimicking Diet

Ready to reset your biology — without extreme fasting?

Our brand-new Fasting Mimicking Diet Course is live (available to patients only)! party popper

This program teaches you how to safely use the science-based, plant-forward fasting protocol that activates cellular repair, reduces inflammation, and supports healthy aging — all while nourishing your body.

dizzy What you’ll learn:
• How to use the FMD seasonally to enhance longevity and hormone balance
• The science behind fasting-mimicking vs. traditional fasting
• How to personalize your protocol for metabolism, stress, and recovery
• When (and how often) to do it for optimal results

This is nutrition meets cellular optimization — designed to help your body rest, repair, and renew.
Avra Health is currently accepting patients in AZ, CO, and WA.

link [Insert link in bio]

10/30/2025

🎄Who do you want to be by Christmas?

That was the choice I made two years ago around this time, and then, I started behaving as if I already was the person I wanted to be - lighter in my step, more energy, more joyful.

I started strength training as if I was already in shape.

I decreased the intensity of my cardio as if I was a professional athlete recovering from an injury, because this was what I needed to do to keep inflammation down in my body.

I started eating the prescribed amount of protein for my genetics and body weight - consistently.

I limited starchy carbs, and enjoyed more vegetables.

It wasn’t a cakewalk, but two months later, the inflammation and extra layers of fat were gone, and I looked and felt like the healthiest version of myself. Two years later, I’m so glad I made that decision!

If your current state of health is preventing you from being who you want to be - let us help you!

We can help you to be a healthier version of you by Christmas-time! Book an intro call at our link in bio.

❤️ 🌵

10/29/2025

We are thrilled to welcome Kyrie Anderson, NP, to Avra Health!

Get to know Kyrie:👇🏻

I’m a board-certified Women’s Health Nurse Practitioner (WHNP-BC) with a background in nutrition, emergency care, and gynecology.

Over the years, I’ve found my passion in empowering women to be whole, healthy, and heard.

I strive to create a space where women feel safe, where their voices matter, and where they can learn to advocate for themselves—because lasting health starts with feeling truly seen and understood.

The longer I practice, the more I appreciate the value of integrating treatment approaches—combining evidence-based medicine with a deep respect for the body’s natural wisdom—to help women achieve balance and wellness in every stage of life. My goal is always to treat the body as a whole, not just a collection of symptoms, so each woman can feel vibrant, confident, and in control of her health.

Now accepting patients in Colorado. ❤️