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.

10/24/2025

🌰 A handful a day can nourish your heart and mind, thanks to their omega-3s, antioxidants, and polyphenols.

📚 Evidence:
• 35912883: Systematic review of RCTs showing improved lipid profiles & reduced CVD risk.
• 32093220: Walnuts improved memory, learning, & anxiety in controlled studies.
• 30879358: 2-year trial: older adults saw better BP & cardiovascular markers.
• 19458020: Short-term walnut diet decreased LDL & total cholesterol.
• 29202751: Walnut-enriched weight-loss diet improved LDL-C & BP vs control.

10/23/2025

Growth rarely happens when things feel easy. Step out of comfort. Step into growth.

10/22/2025

Change begins the moment you decide you’re ready for something different. The first step is simply believing you can.

10/21/2025

Evening light isn’t just about sleep, it’s about your lifespan. Research shows that artificial light at night disrupts your circadian rhythm, suppresses melatonin and raises risks for metabolic & cardiovascular issues.

Try this: after sunset, switch to amber light, limit blue light, and keep your room dark.

Protecting your circadian rhythm may be one of the simplest longevity tools you’ll ever use.

References 📚 :
1. Cho YK et al. Chronobiology International. 2015;32(9):1294-1310. PMID 26375320.

2. Liu Z et al. Diabetologia. 2024;67(5):845-858. PMID 40606287.

10/20/2025

Research shows that reading helps calm the nervous system faster and more deeply than:
🎧 Listening to music
☕ Sipping a warm cup of tea or coffee
🚶‍♀️ Taking a walk

It’s a simple, evidence based way to regulate emotions, ease tension, and boost empathy, reminding us that something as small as a few quiet pages can create powerful shifts in our well being.

Reference 🔎 : Rizzolo D, Zipp GP, Stiskal D, Simpkins S. Stress management strategies for students: the immediate effects of yoga, humor, and reading on stress. J Am Osteopath Assoc. 2020;120(5):314–321. doi:10.7556/jaoa.2020.054

10/17/2025

It may be sweet, but here’s the scary truth: excess sugar doesn’t just impact your waistline… it accelerates aging from the inside out.

🍭 Here’s how sugar affects longevity:

Inflammation: Refined sugar spikes insulin and inflammatory markers, which accelerates cellular aging.

Glycation: Excess glucose binds to collagen and elastin, forming AGEs (advanced glycation end products) that damage skin, joints, and organs.
Brain fog & mood swings: High sugar intake disrupts neurotransmitters and increases risk of cognitive decline.

Mitochondrial burnout: Frequent glucose surges reduce mitochondrial efficiency, the key to cellular longevity.

The good news? Reducing added sugars helps your body reset metabolic balance, improve energy, and extend your healthspan.

🩺 References:
1. Goran MI, et al. Added sugar intake and metabolic disease in children and adults: a comprehensive review. J Clin Endocrinol Metab. 2021;106(11):e4692–e4707. doi:10.1210/clinem/dgab599. PMID: 34559265

2. Uribarri J, et al. Advanced glycation end products in foods and a practical guide to their reduction in the diet. J Am Diet Assoc. 2010;110(6):911–916.e12. doi:10.1016/j.jada.2010.03.018. PMID: 20497781

3. Lustig RH, Schmidt LA, Brindis CD. Public health: The toxic truth about sugar. Nature. 2012;482(7383):27–29. doi:10.1038/482027a. PMID: 22297952

10/16/2025

Here’s what the research shows:
🦴 Builds stronger bones by activating osteoblasts, the cells that form new bone tissue, helping to prevent osteoporosis and fractures.
💪 Fights muscle loss (sarcopenia) by stimulating muscle fibers and activating satellite cells, the body’s natural repair system for muscle regeneration.
🔋 Boosts mitochondrial health (your cells’ energy engines) enhancing endurance, strength, and overall vitality as you age.

Simply put, strength training is medicine for your muscles, bones, and mitochondria.

And the best part? It’s never too late to start. Even two or three sessions a week can profoundly shift your trajectory toward longevity and vitality.

🧬 References:
1. Kido K, Ato S, Yokokawa T, Sato K, Fujita S. Resistance training enhances skeletal muscle regeneration and mitochondrial biogenesis through activation of satellite cells and PGC-1α signaling. Front Physiol. 2023;14:1218459. doi:10.3389/fphys.2023.1218459. PMID: 37353523

2. Hata S, et al. Strength training enhances muscle stem cell activity and mitochondrial function to counteract sarcopenia in aging adults. J Cachexia Sarcopenia Muscle. 2024;15(2):342-358. doi:10.1002/jcsm.13489. PMID: 39596838

10/15/2025

Wednesday wisdom ✨

10/14/2025

Emerging research suggests that prolonged fasting may trigger a “reset” process, encouraging the body to clear out old, damaged immune cells and generate new, healthy ones.

During a 72-hour fast, the body shifts into a deep repair state. Studies show that this may:
✨ Promote autophagy (cellular clean-up)
✨ Support stem-cell regeneration in the bone marrow
✨ Reduce inflammation and improve immune balance

When done safely, strategic fasting can be a powerful way to support longevity and immune health.

🩺 Reference: PMID 31442398, Buono & Longo, Cell (2019)

10/13/2025

A new study in the British Journal of Sports Medicine (NIH + Oxford) found that walking daily, even at a light pace, lowers the risk of 13 cancers.

Over 85,000 people were tracked, and those who walked around 9,000 steps a day had up to 16% lower risk of cancers including breast, colon, endometrial, liver, and kidney.

Walking helps balance hormones, support lymph flow, and reduce inflammation, both key factors in long-term disease prevention.

📖 References:
• British Journal of Sports Medicine (2025): Daily physical activity and risk of 13 cancers (bjsm.bmj.com)

•National Institutes of Health News Release (2025): Daily physical activity, even light intensities, linked to lower cancer risk (nih.gov)

10/10/2025

Regular movement reduces inflammation, boosts brain health, and balances hormones naturally. Just 20–30 minutes a day supports energy, mood, and longevity.

One habit. Infinite returns.

📚 References/
Petersen & Pedersen, Nat Rev Immunol, 2005 – Exercise as an anti-inflammatory therapy (PMID: 16267556)

Erickson et al., PNAS, 2011 – Aerobic exercise increases hippocampal volume & improves memory in adults (PMID: 21282661)

Hackney, J Endocrinol Invest, 2020 – Exercise modulates reproductive & stress hormones (PMID: 32623565)

Phillips et al., J Physiol, 2023 – Exercise reduces chronic inflammation and improves metabolic regulation (PMID: 36877211)

10/09/2025

Sugar may give you a quick boost, but it also sets off a chain reaction in the body:
• Increased inflammation
• Mood dips and brain fog
• Elevated risk of heart disease and metabolic imbalance

Research continues to link excess added sugar with higher risks of type 2 diabetes, cardiovascular disease, and even cognitive decline.

Choosing whole foods, balanced meals, and mindful sweetness supports energy, hormones, and long term vitality.

📚 References:
Te Morenga L et al., BMJ, 2023 – Umbrella review: high sugar intake linked to inflammation & cardiometabolic disease

WHO 2023 Guidelines – Recommend

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Macedon, NY

Telephone

+13153105538

Website

http://www.dradriennelamora.com/

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