Dr. Adrienne LaMora

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United States
Macedon, NY
Dr. Adrienne LaMora

Nutrition/health coach, educator, CrossFit fanatic, author, wife and mother. No one else can heal you but you!

My passion is to empower people to take charge of their own health and wellness through nutrition, exercise and mindfulness.

03/13/2026

Resistance exercise stimulates beneficial hormonal responses that support metabolism, mood, and energy levels.

Regular strength training can help:

• Improve insulin sensitivity
• Support healthy testosterone and growth hormone levels
• Boost metabolism
• Improve mood and resilience

Muscle isn’t just for strength or appearance. It plays an important role in regulating the body’s hormonal environment.

References:
Current Sports Medicine Reports
Westcott, W. L. “Resistance Training Is Medicine: Effects of Strength Training on Health.” Current Sports Medicine Reports.

Journal of Strength and Conditioning Research
Kraemer, W. J., & Ratamess, N. A. “Hormonal Responses and Adaptations to Resistance Exercise and Training.” Journal of Strength and Conditioning Research.

American College of Sports Medicine
Position Stand: “Progression Models in Resistance Training for Healthy Adults.”

03/12/2026

A short walk after meals can significantly reduce post-meal glucose spikes.

Research shows even 10–15 minutes of walking after eating improves insulin sensitivity and blood sugar regulation.

This is particularly powerful for women with insulin resistance or metabolic concerns.

Small habits create major metabolic shifts.

References:
DiPietro L et al. Post-meal walking improves glycemic control. Diabetes Care 2013
PMID 23423595

Colberg SR et al. Physical activity and glycemic control. Diabetes Care 2016
PMID 27926890

03/10/2026

Exercise increases endorphins, dopamine, and serotonin while lowering stress hormones like cortisol. Studies also show movement improves executive function and reduces rumination and anxiety.

When the body works, the brain shifts toward recovery and focus.

Sometimes the best way to quiet the mind… is simply to move.

Research:
Hillman, C.H. et al. Exercise Effects on Brain and Cognition. Nature Reviews Neuroscience (2008)

03/06/2026

Regular movement helps regulate blood sugar, supports cardiovascular health, strengthens muscles and bones, improves sleep, and reduces stress hormones. Over time, these changes protect long-term health and resilience.

Fitness isn’t about punishment or perfection.It’s about supporting the systems that keep your body functioning well for decades.

Every workout, walk, or stretch is an investment in your future health.

03/05/2026

Persistent stress elevates cortisol, which can disrupt:

• Sleep cycles
• Blood sugar control
• Immune function
• Hormone balance

Over time, chronic cortisol elevation contributes to metabolic disease, fatigue, and mood disorders.

Stress management isn’t a luxury.
It’s preventive medicine.

📚 References:
McEwen BS. Protective and damaging effects of stress mediators. N Engl J Med 1998
PMID 9819449

Chrousos GP. Stress and disorders of the stress system. Nat Rev Endocrinol 2009
PMID 19488073

03/04/2026

Meta-analyses show resistance training significantly reduces depressive symptoms, independent of weight loss.

Strength training improves:
• Neuroplasticity
• Inflammatory markers
• Self-efficacy
• Insulin sensitivity

Mental health and metabolic health are intertwined.

Movement is medicine.

📚 References:
Gordon BR et al. Resistance exercise training and depressive symptoms. JAMA Psychiatry 2018
PMID 29800985

Schuch FB et al. Exercise and depression meta-analysis. Am J Psychiatry 2016
PMID 26978184

02/27/2026

Have a great weekend!

02/25/2026

Age-related muscle loss (sarcopenia) begins as early as the 30s.

Higher protein intake supports:
• Lean mass preservation
• Blood sugar control
• Metabolic rate
• Bone density

Women in perimenopause and menopause benefit from prioritizing protein at each meal.

Muscle is longevity tissue.

📚 References:
Bauer J et al. Evidence-based recommendations for optimal dietary protein intake in older adults. J Am Med Dir Assoc 2013
PMID 23867520

Mitchell CJ et al. Age-related muscle loss. Nutrients 2012
PMID 22254079

02/24/2026

The gut microbiome influences estrogen metabolism through what researchers call the “estrobolome.”

Disrupted gut bacteria can impair estrogen clearance and contribute to:
• PMS
• Heavy periods
• Fibroids
• Endometriosis risk

Fiber, phytonutrients, and microbial diversity matter.

References:
Plottel CS et al. The human microbiome and estrogen metabolism. mBio 2011
PMID 21441341

Baker JM et al. Estrogen-gut microbiome axis. Trends Endocrinol Metab 2017
PMID 28433442

02/20/2026

When we consistently sleep less than 6 hours, specialized brain cells increase a process called phagocytosis—which means “to devour.”

In small amounts, this is normal housekeeping. But with chronic sleep loss, this cleanup process becomes excessive and begins breaking down healthy neural connections.

Over time, this may erode brain architecture and increase long-term neurological risk.

Sleep isn’t laziness.
It’s neuroprotection.

Protect your sleep like your future depends on it. Because it does.

References:
Bellesi M et al. Sleep loss promotes astrocytic phagocytosis. J Neurosci 2017
PMID 28515433

Xie L et al. Sleep drives metabolite clearance from the brain. Science 2013
PMID 24136970

Cirelli C et al. Chronic sleep restriction and brain remodeling. PMID 26594659

02/18/2026

Endless cardio without strength training can worsen muscle loss and metabolic slowdown, especially after 30.
The missing piece for many women is progressive resistance training.

Lift. Recover. Repeat.

📚 References:
Westcott WL. Resistance training is medicine. Curr Sports Med Rep 2012
PMID 22777332

02/16/2026

Higher cardiorespiratory fitness is strongly associated with lower mortality in women-independent of weight.

Health is not defined by the scale.
It’s defined by physiology.

References:
Blair SN et al. Physical fitness and mortality. JAMA 1989
PMID 2795824

Address

Macedon, NY

Telephone

+13153105538

Website

http://www.dradriennelamora.com/

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