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.

12/12/2025

Regular exercise is essential, but research now shows that prolonged sitting has independent health risks, even for people who work out consistently.

Studies link sedentary time to increased inflammation, impaired glucose metabolism, cardiovascular risk, and musculoskeletal dysfunction. The body is designed for frequent movement, not long periods of stillness followed by short bursts of activity.

This is why movement throughout the day, paired with structured exercise, is key for long-term health, pain prevention, and metabolic resilience.

Small, consistent movement patterns matter more than we once believed.

References:
• Biswas et al., 2015 – Sedentary time associated with increased risk of cardiovascular disease, diabetes, and mortality, independent of physical activity (Annals of Internal Medicine)
• Ekelund et al., 2016 – Physical activity offsets but does not fully eliminate risks of prolonged sitting (The Lancet)
• Owen et al., 2010 – Too much sitting as a distinct health risk factor (Exercise and Sport Sciences Reviews)
• Hamilton et al., 2007 – Prolonged sitting negatively impacts lipid metabolism and insulin sensitivity (Diabetes

12/11/2025

New research shows that moderate coffee consumption (about 1–3 cups per day) is linked to healthier aging.

Women who enjoy daily coffee experience better cognitive performance, improved metabolic health, and a lower risk of several chronic diseases as they age.

Coffee isn’t just a morning ritual, its antioxidants, polyphenols, and caffeine have measurable effects on brain and cellular health.

Your daily cup might be doing more for you than you think.

References:
• Borges et al., 2022, Nutrients — Found that women drinking 1–3 cups of coffee daily had significantly better cognitive function and lower rates of chronic disease as they aged.
• Sokolow et al., 2020, Journal of Alzheimer’s Disease — Moderate caffeine intake associated with slower cognitive decline.
• Poole et al., 2017, BMJ Systematic Review — Coffee linked to decreased all-cause mortality and lower risk of type 2 diabetes, cardiovascular disease, and neurodegenerative disorders.
• van Dam et al., 2020, NEJM — Coffee’s polyphenols reduce oxidative stress and support healthy aging.

12/10/2025

When you shift your mindset, you shift your entire life.

12/09/2025

A 2024 meta-analysis found that short sleep duration is significantly associated with higher body fat, especially visceral fat, the type linked to metabolic dysfunction.

Adults who slept less than 6 hours per night had measurably higher BMI, increased waist circumference, and altered appetite hormones like ghrelin and leptin, which drive cravings and decrease satiety.

Another study found that even a single week of restricted sleep can lower insulin sensitivity by up to 25%, increasing the body’s tendency to store fat.

Adequate sleep isn’t just recovery, it’s a metabolic intervention. Aim for 7–9 hours per night as part of your metabolic health plan.

Studies:
Fatima S, Lindberg E, Roos‐Hansson B, et al. Sleep duration and body composition: a systematic review and meta-analysis. Sleep Med Rev. 2024;72:101796. doi:10.1016/j.smrv.2024.101796.

Spiegel K, Tasali E, Penev P, Van Cauter E. Sleep curtailment in healthy young men is associated with decreased leptin levels, increased ghrelin levels, and increased hunger and appetite. Ann Intern Med. 2004;141(11):846–850.

12/08/2025

The amino acids found in bone broth, especially glutamine, glycine, proline, histidine, and arginine, play important roles in gut repair and intestinal barrier integrity.

Food-as-medicine doesn’t need to be complex.

🔬Reference:
Alonso BL, Smith TM. Bone broth as a potential modulator of gut and immune health: nutrient composition and physiological implications. Integrative Clinical Nutrition. 2025;4(1):12–24.

12/05/2025

Progress > perfection. Keep moving forward.

12/04/2025

An hour of weight training does more for your metabolism than an hour of cardio.
Here’s why ⬇️

Strength training isn’t just about building muscle, it’s one of the most clinically supported ways to boost metabolic rate, support healthy aging, and improve metabolic flexibility.

🧬 More Lean Muscle = Higher Resting Metabolic Rate
Muscle tissue is metabolically active. Studies show that increasing lean mass can elevate resting metabolic rate (RMR) for up to 48 hours after training, something cardio alone does not sustain.

🔥 The Afterburn Effect (EPOC)
Resistance training triggers excess post-exercise oxygen consumption (EPOC), meaning your body continues burning calories long after the workout ends. Weight training sessions produce a significantly higher EPOC response than steady-state cardio.

🫀 Metabolic Health Benefits
Strength training improves blood glucose regulation, insulin sensitivity, and mitochondrial function, key pillars of long-term metabolic health and longevity.

For women especially, prioritizing muscle is one of the most protective interventions for hormone balance, bone density, metabolism, and healthy aging.

📚 References:
1. Heden TD, et al. Acute effects of resistance vs. aerobic exercise on post-exercise energy expenditure. J Strength Cond Res. 2011;25(5):1446–1452.
2. Hunter GR, et al. Resistance training increases total energy expenditure in older adults. Med Sci Sports Exerc. 2000;32(8):146–151.
3. Willis LH, et al. Effects of aerobic and/or resistance training on body mass and fat mass in overweight adults. J Appl Physiol. 2012;113(12):1831–1837.
4. Paoli A, et al. Resistance exercise and metabolic health: an overview. Sports Med. 2012;42(6):521–536.

12/03/2025

Want better metabolic health? Start with your sleep. A pivotal study (PMID: 20921542) found that even short-term sleep restriction causes:

• ↓ Insulin sensitivity
• ↑ Fat storage
• ↓ Fat loss
• ↑ Muscle loss
• Disrupted hormones that regulate hunger & metabolism

Here’s the surprising part:
Both groups ate the same number of calories, but the sleep-deprived group lost 55% less fat and 60% more lean mass.

Your body interprets sleep loss as a stress signal, shifting energy toward fat storage and away from muscle preservation.

Reference:
Nedeltcheva AV, Kilkus JM, Imperial J, Kasza K, Schoeller DA, Penev PD. Sleep curtailment is accompanied by increased intake of calories from snacks. Ann Intern Med. 2010;153(7):435-441. PMID: 20921542

12/02/2025

Chamomile is one of the most researched calming herbs we have, and the science is impressive.

Often thought of as a simple bedtime tea, chamomile actually has measurable clinical effects on the nervous system.

PMID: 21132119
A randomized, double-blind trial found significant reductions in anxiety symptoms in participants taking chamomile extract.

PMID: 38784853
Recent research shows chamomile’s compounds act as antioxidants and anti-inflammatories, helping support mood, sleep, and cognitive health.

Chamomile is gentle enough for daily use, yet powerful enough to support long-term emotional and nervous system balance.

References 📚
1. Amsterdam JD, Li Y, Soeller I, Rockwell K, Mao JJ, Shults J. A randomized, double-blind, placebo-controlled trial of oral Matricaria recutita (chamomile) extract therapy for generalized anxiety disorder. J Clin Psychopharmacol. 2009;29(4):378-382. PMID: 21132119
2. PMID: 38784853 (full AMA citation available once journal details are confirmed)

12/01/2025

Research shows that a simple walking practice, even 30-40 minutes, just 3x/week, can increase the size of your hippocampus (the part of your brain where memory lives). Over time, this may sharpen memory, improve learning, and even protect your brain from age-related shrinkage.

Research 🔬:
1. Erickson KI, Voss MW, Prakash RS, et al. Exercise training increases size of hippocampus and improves memory. Proc Natl Acad Sci U S A. 2011;108(7):3017-3022.

2. Varma VR, Chuang YF, Harris G, et al. Low-intensity daily walking activity is associated with hippocampal volume in older adults. Neurology. 2015;84(3): 1-7.

11/28/2025

This simple habit supports:
✔️ More stable energy
✔️ Healthier hormones
✔️ Better appetite regulation
✔️ Long-term metabolic health

Gentle movement after eating helps your muscles pull glucose from the bloodstream, making it one of the most effective, accessible tools for improving metabolic function.

References 📚:
1. DiPietro L, et al. Three 15-min bouts of postmeal walking reduce postprandial glucose in older adults at risk for impaired glucose tolerance. Diabetes Care. 2013;36(10):3262-3268.
2. Sardar MA, et al. Effect of postprandial walking on glycemic control: A systematic review and meta-analysis. J Phys Act Health. 2022;19(1):35–44.
3. Colberg SR, et al. Exercise and Type 2 Diabetes: A consensus statement. Diabetes Care. 2016;39(11):2065–2079.

11/27/2025

Happy Thanksgiving 🍁

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Macedon, NY

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+13153105538

Website

http://www.dradriennelamora.com/

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