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.

01/26/2026

Most women are under-consuming protein, and it can quietly affect energy, hormones, and long-term strength.

Protein supports:
• Lean muscle and metabolism
• Blood sugar stability
• Hormone production
• Bone health
• Recovery and injury prevention

As estrogen declines with age, women lose muscle faster than men. Without adequate protein, this loss accelerates, even in active women.

References:
Phillips SM, et al. Applied Physiology Nutrition and Metabolism 2016
Institute of Medicine Dietary Reference Intakes 2005
Moore DR, et al. Journal of Nutrition 2012

01/23/2026

Meals higher in protein:
• slow glucose absorption
• reduce post-meal blood sugar spikes
• improve satiety
• lower cravings later in the day

This matters for:
• insulin resistance
• metabolic syndrome
• energy crashes
• long-term cardiometabolic health

Balanced blood sugar isn’t just about cutting sugar.
It’s about building meals correctly.

References:
• Layman DK et al., J Nutr
• Boden G, Am J Clin Nutr
• American Diabetes Association

01/22/2026

Did you know?
Protein is the most satiating macronutrient.

Adequate protein intake:
• increases fullness hormones (GLP-1, PYY)
• reduces hunger hormone ghrelin
• helps regulate appetite naturally
• supports sustainable weight management

This is why protein-forward meals often lead to fewer cravings and better adherence to healthy eating patterns.

Not willpower.
Physiology.

References:
• Leidy HJ et al., Am J Clin Nutr
• Westerterp-Plantenga, Physiol Behav

01/21/2026

Did you know?
During illness, injury, or chronic stress, protein needs increase.

Protein supports:
• tissue repair
• immune cell production
• wound healing
• recovery after surgery or infection

Inadequate intake during stress can slow healing and prolong recovery.

Recovery is a nutritional process, not just a medical one.

References:
• ESPEN Clinical Nutrition Guidelines
• Calder PC, Nutrients

01/20/2026

Did you know?
Protein isn’t only about building muscle. It’s essential for every system in the body.

Adequate protein intake supports:
• immune function
• hormone production
• neurotransmitter balance
• tissue repair
• metabolic health

Without enough protein, the body struggles to maintain resilience under stress.

Your body doesn’t store protein the way it stores fat.
That means regular intake matters.

Fuel isn’t optional. It’s foundational.

References:
• Institute of Medicine, Dietary Reference Intakes
• Wolfe RR, Am J Clin Nutr
• Phillips SM, Nutrients

01/19/2026

“If you can’t fly then run, if you can’t run then walk, if you can’t walk then crawl, but whatever you do you have to keep moving forward.”
- Martin Luther King Jr.

01/16/2026

Research shows resistance training increases or preserves bone density and reduces osteoporosis risk by stimulating bone-forming cells and improving bone mineral density across multiple skeletal sites. Meta-analyses and clinical trials support this effect, especially in adults and postmenopausal women.

References:
Kelley GA, Kelley KS, Kohrt WM. Effects of resistance exercise on bone mineral density in men and women: a meta-analysis of randomized controlled trials. Bone. 2001;28(4):386-394. doi:10.1016/S8756-3282(01)00405-3

Howe TE, Shea B, Dawson LJ, et al. Exercise for preventing and treating osteoporosis in postmenopausal women. Cochrane Database Syst Rev. 2011;(7):CD000333. doi:10.1002/14651858.CD000333.pub2

Watson SL, Weeks BK, Weis LJ, Harding AT, Beck BR. Heavy resistance training is safe and improves bone, function, and stature in postmenopausal women with low bone mass. J Bone Miner Res. 2015;30(11):2114-2124. doi:10.1002/jbmr.2625

Guadalupe-Grau A, Fuentes T, Guerra B, Calbet JA. Exercise and bone mass in adults. Sports Med. 2009;39(6):439-468. doi:10.2165/00007256-200939060-00002

01/15/2026

Research shows diets high in ultra-processed foods are linked to reduced gut bacteria diversity and increased inflammation. Your gut plays a key role in digestion, immunity, and overall health. What you eat matters at a microbial level.

Whole, minimally processed foods support a more resilient gut.

References:
Zinöcker MK, Lindseth IA. The Western diet–microbiome-host interaction and its role in metabolic disease. Nutrients. 2018;10(3):365. doi:10.3390/nu10030365

Cuevas-Suárez CE, et al. Impact of ultra-processed foods on gut microbiota and health outcomes. Nat Rev Gastroenterol Hepatol. 2024;21:261–275.

Chassaing B, et al. Dietary emulsifiers impact the mouse gut microbiota promoting colitis and metabolic syndrome. Nature. 2015;519(7541):92–96. doi:10.1038/nature14232

Lane MM, et al. Ultra-processed food consumption and adverse health outcomes: systematic review and meta-analysis. BMJ. 2024;384:e077310. doi:10.1136/bmj-2023-077310

01/14/2026

“It is exercise alone that supports the spirits and keeps the mind in vigor.”
— Marcus Tullius Cicero (106–43 BCE), On Old Age

01/13/2026

Cooler sleep environments have also been linked to improved sleep onset, fewer nighttime awakenings, and better next-day cognitive performance. Temperature is one of the most powerful, and often overlooked, tools for supporting circadian rhythm and restorative sleep.

Optimal bedroom temperature for most adults falls between 60–67°F (15–19°C).

Sometimes the most effective interventions are the simplest ones.

References:
Okamoto-Mizuno K, Mizuno K. Effects of thermal environment on sleep and circadian rhythm. Journal of Physiological Anthropology. 2012;31:14. doi:10.1186/1880-6805-31-14

Kräuchi K. The human sleep–wake cycle reconsidered from a thermoregulatory point of view. Physiology & Behavior. 2007;90(2–3):236–245. doi:10.1016/j.physbeh.2006.09.010

Harding EC, Franks NP, Wisden W. The temperature dependence of sleep. Frontiers in Neuroscience. 2019;13:336. doi:10.3389/fnins.2019.00336

Lan L, Lian Z, Liu W, Liu Y. Investigation of gender difference in sleep quality under temperature variations. Physiology & Behavior. 2014;134:38–43. doi:10.1016/j.physbeh.2014.05.021

01/12/2026

Research shows that a 10–20 minute walk can significantly reduce perceived stress and lower cortisol levels, the body’s primary stress hormone.

This gentle form of movement also supports autonomic nervous system balance, helping the body shift out of fight-or-flight and into recovery.

🔬 Research:
• British Journal of Sports Medicine
• Journal of Affective Disorders
• Journal of Physiological Anthropology
• Psychoneuroendocrinology

Address

Macedon, NY

Telephone

+13153105538

Website

http://www.dradriennelamora.com/

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