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Monday 8:30am - 5pm Tuesday 8:30am - 5pm Wednesday 8:30am - 5pm Thursday 8:30am - 5pm

Integra Direct Primary Care PLLC

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United States
Manchester, NH
Integra Direct Primary Care PLLC

We are a Direct Primary Care (DPC) internal medicine practice that delivers high-quality, affordable care.

DPC practices do not participate with or bill insurance and removes the middlemen from the medical decision making process. Instead it uses a monthly membership model that puts the patient back in control of their healthcare. The monthly membership covers all of your visits as well as: improved access to your doctor, being seen by only your doctor, same day or next day availability of appointments, different platforms for the appointments, improved face to face time with your doctor, longer visits, less computer/EMR distraction as well as financial savings through transparent, heavily discounted lab work, imaging and point of care testing. There are no co-payments, hidden visit fees or facility fees. The DPC model offers cost effective alternatives especially for those who are uninsured, have high deductibles or no secondary insurance. DPC practices have smaller patient panels so that more time can be provided to each patient. Integra DPC is an innovative medical practice that empowers members to make wellness a priority in all aspects of their lives, while creating a healthy work-life balance. We live out our core values - respect, integrity, healing, and excellence - as we serve our members, making each person a priority and approaching each encounter with compassion and dignity.

02/05/2026

📣 I Wish Someone Had Told Me Series 📣

Nutrition + Gut Health Affects Everything!

I wish someone had told me sooner that gut health isn’t just about digestion.
Your food choices, gut lining, and microbiome influence your whole body —
your energy, your skin, your mood, your hormones, your inflammation…
even your pain levels. 🌿🦠

Gut Health Impacts More Than You Think:
⚡ Energy — nutrient absorption + steadier blood sugar
😊 Mood — 90% of serotonin is made in the gut
🔥 Pain — inflammation often begins in the gut
🌸 Skin — acne, rashes, and flares can reflect gut imbalance
💭 Brain clarity — the gut-brain axis is real
🫁 Immune system — 70% lives in the gut
🌬️ Stress resilience — the gut communicates with the vagus nerve

Small Gut-Friendly Shifts:
➡️ Add fiber from plants (berries, greens, beans)
➡️ Hydrate throughout the day
➡️ Reduce ultra-processed foods when possible
➡️ Eat slowly + chew well
➡️ Add a fermented food a few times per week
➡️ Support the nervous system (stress impacts digestion!)

Your gut is not just a digestive system — it’s a whole-body communication center.
Support it gently, consistently, and everything begins to change. 💛

💚 Want help understanding your gut, nutrition, or symptoms? Explore a relationship-centered approach at www.integradpc.com —your healing begins with understanding the whole picture.

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02/03/2026

Most Overlooked Advice I Give Series:
🧭 Magnesium for Sleep + Tension 🧭

One of the simplest — yet most powerful — tools I recommend is magnesium.

If you’re tense, constipated, anxious, or can’t sleep, this might be your quiet hero. 🌿💛

Why Magnesium Helps:
😴 Supports deeper sleep
🔥 Reduces muscle tension + tightness
🌬️ Calms the nervous system
🧠 Improves mood + relaxation
🚶‍♀️ Supports healthy bowel movements
💓 Helps regulate stress patterns + cortisol

Which Types Help Most:
➡️ Magnesium glycinate or lactate — calming, great for sleep + anxiety
➡️ Magnesium citrate — supports bowel regularity
➡️ Magnesium malate — helps with muscle pain + energy
➡️ Magnesium threonate — supports brain + cognitive calm

Everyone is different — so start low and see how your body responds.

Simple Ways to Start:
🕊️ Try magnesium glycinate in the evening
💧 Stay hydrated
🧘‍♀️ Pair it with breathing or a nighttime routine

Sometimes the most overlooked tools are the ones your body needed all along.
Magnesium is one of them. ✨

💚 You deserve care that see’s the whole you. Learn more at www.integradpc.com

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01/30/2026

🩺💬 Friday Ask Dr. ?

Q: Are essential oils actually effective for pain, anxiety, or sleep?
A: Yes — for many people, essential oils can be helpful, especially when used correctly and consistently. 🌿💛

They’re not a cure-all, but they can support the nervous system, ease tension, and encourage deeper rest.

Here’s what the research + clinical experience show:
🌬️ For anxiety: Lavender, bergamot, and frankincense can calm the amygdala and support relaxation.
💤 For sleep: Lavender, vetiver, chamomile, and sandalwood help slow the nervous system and promote deeper rest.
🔥 For pain: Peppermint, rosemary, eucalyptus, and helichrysum can support muscle relaxation and reduce discomfort when used topically.

Important Safety Notes:
🚫 Do NOT ingest essential oils as they can irritate the GI tract, harm the liver, and interact with medications.
👶 Avoid use in young infants unless guided by a professional.
🐾 Be cautious around pets.
🧪 Always dilute oils in a carrier (coconut, jojoba, grapeseed).
✨ Start low, go slow.

How to Use Them Safely:
➡️ Diffuse for 15–30 minutes
➡️ Apply diluted to wrists, neck, or feet
➡️ Use blends designed for sleep, pain relief, or calming
➡️ Pair oils with breathing or grounding practices for better results

Essential oils are tools — not magic — but when used thoughtfully, they can be a gentle, effective addition to your self-care routine. 🌿

💚 Want care that supports your healing in simple, meaningful ways? Visit www.integradpc.com to learn more.

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01/28/2026

🌱 Lifestyle Medicine Pillar: SMART Goals: A Better Way to Set Intentions

Most goals fail not because we aren’t capable — but because they’re too big, too vague, or too overwhelming.

SMART goals help you move forward one clear, realistic step at a time. 🌿💛

What Are SMART Goals?
S — Specific
🎯 What EXACTLY do you want to do?
M — Measurable
📏 How will you know you did it?
A — Achievable
🧘‍♀️ Is this realistic for your life right now?
R — Relevant
❤️ Does it support your health or what matters most?
T — Time-bound
⏰ When will you do it? How long will it take?

How to Set a SMART Goal (Simple Examples):
➡️ Not SMART: “I’m going to eat healthier.”
➡️ SMART: “I’ll add 1 serving of vegetables to lunch every weekday.”
➡️ Not SMART: “I should walk more.”
➡️ SMART: “I’ll walk for 10 minutes after dinner 4 nights this week.”
➡️ Not SMART: “I need to sleep better.”
➡️ SMART: “I’ll turn off screens by 9 PM for the next 5 nights.”

Small goals done consistently creates real change! 🌱✨

SMART goals are not about perfection — they’re about progress that fits your life, your energy, and your current season. Start small. Celebrate often…your future self will notice. 🤍

💚 Want help setting goals that actually support your health? Learn more at www.integradpc.com

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01/26/2026

🌱 Lifestyle Medicine Pillar: Social Connections

You Were Never Meant to Do Life Alone

Meaningful connection is one of the strongest predictors of long-term health — as powerful as nutrition, sleep, and movement.

Your relationships don’t just support your heart…they protect it. 💛

Why Social Connection Matters:
🧠 Strengthens emotional resilience
💗 Lowers stress hormones + inflammation
😊 Boosts mood and reduces loneliness
🛡️ Protects against chronic disease
😴 Improves sleep quality
🌿 Supports a calmer nervous system

We heal faster and live longer when we feel seen, valued, and supported.

Simple Ways to Build Connection Today:
➡️ Text someone you haven’t spoken with in a while
➡️ Take a walk with a friend or neighbor
➡️ Join a group, class, or faith community
➡️ Share a meal with someone you trust
➡️ Practice being fully present (phones down, heart open)
➡️ Offer a genuine compliment — connection starts small

Gentle reminder:
You don’t need a large circle.
You just need a few safe people who make you feel grounded and understood.
Connection is medicine. 🤍

💚 Want support building healthier habits with a more relationship-centered approach to health? Learn more at www.integradpc.com

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01/23/2026

🩺💬 Friday Ask Dr. ?

Q: What are the most overlooked causes of chronic bloating?
A: Bloating isn’t always about “what you ate”—often, it’s about how your gut and nervous system are functioning. 🌿

Here are some of the most overlooked causes I see in practice:
🌿 Eating too quickly results in swallowing more air.
🌿 Low stomach acid levels can cause food to sit longer and ferment, creating gas.
🌿 Stress & vagus nerve dysregulation slows digestion.
🌿 Food sensitivities such as gluten, dairy, and certain carbs (FODMAPs) are common triggers.
🌿 Constipation allows more time for fermentation to happen.
🌿 Imbalanced gut bacteria can lead to gas, irregularity, and bloating.

Try This Today:
➡️ Slow down at meals
➡️ Take 3–5 calm breaths before eating
➡️ Add gentle movement after meals
➡️ Stay well hydrated
➡️ Track patterns to identify triggers

Small digestive habits can make a big difference in daily comfort. Curious about how small changes can lead to lasting health? Learn more at www.integradpc.com

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01/21/2026

🌱 Lifestyle Medicine Pillar: Restorative Sleep

Sleep is not a luxury, it’s one of the most powerful forms of medicine your body has!

Consistent, restorative sleep affects nearly every system: hormones, metabolism, mood, immunity, inflammation, and cognitive clarity. 🌙✨

Why Sleep Matters:
💛 Promotes emotional balance
🧠 Strengthens memory + focus
🔥 Reduces inflammation
🫁 Supports immune function
💓 Regulates blood pressure + blood sugar
🌿 Improves stress resilience

Simple Steps to Improve Your Sleep:
➡️ Aim for 7–8 hours most nights
➡️ Go to bed + wake up at the same time (even weekends)
➡️ Create a dim, calm environment 1 hour before bed
➡️ Limit screens in the evening to support natural melatonin
➡️ Avoid heavy meals or alcohol close to bedtime
➡️ Try slow breathing or gentle stretching before sleep
➡️ Expose yourself to morning light within the first hour of waking

Gentle reminder:
Your body wants to heal, sleep gives it the chance.
Protecting your nighttime routine can change your days. 🤍
Restorative sleep is foundational for healing.

💚 Want help improving your sleep, nighttime routine, or stress patterns? Explore Lifestyle Medicine where small shifts results in steady healing at www.integradpc.com

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01/19/2026

🌱 Lifestyle Medicine Pillar: Reducing Risky Behaviors

Reducing risky behaviors isn’t about shame or fear —it’s about protecting your future self with small, intentional decisions today.

Your daily choices shape your energy, your longevity, and your overall wellbeing. 🌿✨

What “Risk Reduction” Really Means:
💨 Avoiding ni****ne + va**ng
🍷 Being mindful with alcohol
💊 Using medications safely + as prescribed
🌐 Creating healthy boundaries with screens + social media
🍬 Reducing ultra-processed foods that drive inflammation
🛑 Letting go of habits that keep your body in stress mode

Why It Matters:
🫀 Protects your heart and blood vessels
🧠 Supports mental clarity and mood
🔥 Lowers inflammation
😴 Improves sleep quality
💪 Reduces chronic disease risk
✨ Strengthens your body’s ability to heal

Simple Steps to Start Today:
➡️ Replace one risky habit with a supportive one
➡️ Keep alcohol to low or moderate levels
➡️ Set a nighttime “screen cutoff”
➡️ Choose water more often than sugary drinks
➡️ Reach out for help if a habit feels hard to change
➡️ Celebrate progress — even tiny steps count

Reducing risky behaviors isn’t about perfection…it’s about moving toward the life and health you want, one compassionate choice at a time. 🤍

💚 Want help building healthier habits without pressure or judgment? Explore Lifestyle Medicine with gentle guidance, sustainable steps, and real healing at www.integradpc.com

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01/16/2026

🩺💬 Friday Ask Dr. ?

Q: What’s a simple way to improve focus without medication?
A: One of the most effective — and overlooked — ways to improve focus is to stabilize your nervous system and reduce mental clutter. Your brain cannot focus well when it’s in “fight or flight.” 🌿

Here’s what helps most:
🌬️ Deep, slow breathing increases oxygen to the brain and activates the vagus nerve → better concentration.
🧠 Single-tasking strengthens the prefrontal cortex (your focus center).
🌞 Morning natural light supports cortisol rhythm, boosting alertness.
🥗 Balanced meals prevent blood sugar crashes that lead to distractibility.
🔕 Reducing notifications lowers dopamine spikes that fragment attention.
💧 Hydration makes a surprising difference — even mild dehydration reduces cognitive performance.

Try These Today:
➡️ Start your day with 5 minutes of quiet and slow breathing
➡️ Keep your phone out of sight while working
➡️ Use a simple timer (15–20 min) to work in focused bursts
➡️ Step outside for 2–3 minutes of fresh air + sunlight
➡️ Add protein to your morning meal for steady energy

Small habits can dramatically improve clarity, productivity, and calm. 💜

💚 Want personalized support for focus, fatigue, or stress? Learn more at www.integradpc.com for holistic, relationship-based care and practical lifestyle tools to support brain health.

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01/14/2026

🌱 Lifestyle Medicine Pillar: Stress Reduction

Support Your Nervous System — One Gentle Moment at a Time

Stress isn’t just a feeling — it’s a physiological state that shapes your hormones, sleep, digestion, inflammation, and long-term health.

The goal isn’t to eliminate stress. It’s to help your body shift out of “fight or flight” and back into calm, steady, rest-and-digest. ✨

Why Stress Reduction Matters:
🧠 Calms the amygdala (your alarm center)
💓 Lowers cortisol + inflammation
😴 Improves sleep depth
🌬️ Supports heart rate variability
🫁 Improves digestion and immune function
💛 Strengthens emotional resilience

Simple Ways to Reduce Stress Today:
➡️ 5 slow breaths (inhale 4 sec, exhale 6 sec)
➡️ Step outside for 2 minutes of natural light
➡️ Set your phone down for a quiet moment
➡️ Take a 10-minute walk after a meal
➡️ Put one hand on your heart + breathe
➡️ Create a “no screen” window before bed

Your nervous system is not a problem —it’s a messenger.
Even tiny moments of calm can move you toward healing. 🤍

💚 Want simple, sustainable tools to support your stress and nervous system? Explore small steps that results in real healing with us at www.integradpc.com

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01/12/2026

🌱 Lifestyle Medicine Pillar: Movement

Move Your Body — Gently, Consistently, Intentionally 🏃‍♀️

Movement doesn’t have to mean workouts, sweat, or perfection. It simply means using your body in ways that feel doable and kind.

Small, steady movement is one of the most powerful tools we have for healing. 🌿✨

Why Movement Matters:
💓 Improves heart and metabolic health
🧠 Boosts mood and sharpens focus
🔥 Reduces inflammation
🦴 Strengthens bones and joints
😴 Improves sleep quality
🌬️ Supports stress regulation + nervous system balance

Simple Ways to Move Today:
➡️ Take a 10-minute walk after a meal
➡️ Stretch for 5 minutes before bed
➡️ Stand and move every hour
➡️ Do gentle mobility while watching TV
➡️ Park a little farther away
➡️ Try a slow, mindful movement practice (yoga, tai chi, MELT, walking meditation)

Remember:
You don’t need a gym membership.
You don’t need intensity.
You just need movement that meets your life where it is.
Your body was made to move — even in small, meaningful ways. 💛

💚 Want support building a movement routine you’ll actually enjoy? Explore how gentle, sustainable habits can support real healing at www.integradpc.com .

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01/09/2026

🩺💬 Friday Ask Dr. ?

Q: What’s the simplest way to reduce inflammation naturally?
A: If I had to choose one place to start, it would be this: support your nervous system and stabilize your blood sugar. 🌿

Inflammation isn’t just about joints or digestion — it's about how your entire body responds to stress, food, sleep, and daily habits.

Here’s why this works:
🧠 Calming the nervous system lowers cortisol, which reduces inflammatory signaling.
🍽️ Steady blood sugar prevents the spikes that drive inflammation, fatigue, and cravings.
💤 Better sleep directly decreases inflammatory markers.
🌬️ Deep breathing activates the vagus nerve, shifting you into rest-and-digest.
🥑 Nutrient-dense foods like berries, leafy greens, olive oil, and salmon calm inflammation from the inside out.

Try These Today:
➡️ Add protein + healthy fat to your breakfast
➡️ Take a 5–10 minute walk after meals
➡️ Sip water throughout the day
➡️ Practice 5 slow breaths when you feel tense
➡️ Prioritize 7–8 hours of restorative sleep

Small, consistent choices have powerful anti-inflammatory results. 💜

💚 Want a personalized plan to reduce inflammation naturally? Visit www.integradpc.com for holistic, relationship-based care and practical lifestyle strategies that truly support healing.

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Address

103 Liberty Street
Manchester, NH
03104

Opening Hours

Monday	8:30am - 5pm
Tuesday	8:30am - 5pm
Wednesday	8:30am - 5pm
Thursday	8:30am - 5pm

Telephone

+16037165533

Website

https://integradpc.com/

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