Integrity Weight Loss Center

01/01/2026

Happy New Year!

I am so grateful for the community and patient relationships I have cultivated the past 20 years in the Florida panhandle and all of the lives by extension that have been positively impacted. We celebrated so many health WINS together! I began my career as a new Mom supporting other pregnant & lactating Moms...and now I find myself supporting those same women as we journey through perimenopause and launching young adults into the world!

As they say, "the only thing constant is change."

I am excited to share that I will be moving to Colorado in January and joining a colleague's practice. Since Covid, a large part of my practice has pivoted to telehealth. I will continue to offer those virtual services for my Florida patients: weight loss, functional wellness, gut health and perimenopause hormone support, offering a variety of labs (blood, stool, saliva, urine) to better serve my patients, as well as an online store with supplements drop shipped directly to your house.

Through January 31, please continue to reach out to 850-737-0080 for virtual scheduling.

Beginning February 1, please contact the staff at Gateway Natural Medicine for all scheduling needs 970-532-2755.

Wishing you many blessings for 2026!

12/31/2025

Sitting for hours at a time doesn’t just affect your energy, it can seriously disrupt blood sugar control.

A recent study reveals that interrupting prolonged sitting with short bursts of movement can significantly improve glycemic control.

In the study, participants who performed 3 minutes of walking or 10 bodyweight squats every 45 minutes had better blood sugar regulation compared to those who stayed seated or even those who took a single 30-minute walk.

These frequent, targeted bursts of activity were shown to activate key muscle groups like the quadriceps and glutes, leading to better glucose management throughout the day.

This is proof that you don’t need to spend hours in the gym to support your metabolic health.

DOI/10.1111/sms.14628

12/25/2025

🥗 💪 🎉

12/20/2025

Send this to someone you’re on your health journey with.

Every meal, every workout, every night’s sleep—it’s all building the future you. What you do now, in your 20s, 30s, and even 50s, shapes the health you’ll experience in the decades to come.

To understand why the choices you make today impact your future health, consider this: chronic disease and mobility loss are rooted in long-term, silent processes. Inflammation, poor diet, stress, and lack of exercise can slowly damage your cells, arteries, and brain, starting decades before symptoms appear.

These conditions are not random—they develop over time based on lifestyle factors. Every healthy choice you make now can slow or even prevent these processes. It’s all connected.

It’s never too late—or too soon—to start living well.

12/15/2025

Happy Holidays!

Looking for a program compliant “free” snack with a satisfying and savory crunch? Try this kid approved recipe for baked kale! 🥬

One head of kale chopped or buy a bag pre chopped. Using tongs, toss well with 1 Tbsp of olive oil (or spray oil) and liberally sprinkle with salt or other favorite seasonings to taste.

Spread onto a parchment covered baking sheet. Bake at 350 degrees, 10 min, remove and toss and bake 5-10 min more to desired crispness. Remove from baking sheet to a paper towel covered plate to absorb/blot excess oil and enjoy!

12/02/2025

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12/02/2025

👇👇👇👇👇

The popular drugs can trigger much more than weight loss.

12/02/2025

Protein rich breakfast 🍳

Phase 2 modified recipe:

5 small ham slices
1 egg
1/2 T butter
1 Tbsp salsa
1 1/2 C roasted cauliflower

12/01/2025

Dopamine is our reward neurotransmitter and is implicated in addiction behavior and novelty seeking ADHD brains. It is one of the genetic markers we check for in our program DNA testing.

Food is a powerful “drug” and dopamine driver. Non-scale wins our clients experience is learning to understand how their unique bodies are made and how to choose other pleasurable rewards to drive the dopamine outside of calorie seeking...

Reading, walking, lighting a candle, creative expression, listening to music, laughing, spending time with friends, loved ones or pets, even physically crossing something off your to do list gives a small hit of dopamine. If I don’t get to something on my list, instead of stressing out, I just tell myself I’m saving that dopamine for tomorrow 😉

Interested in learning more about our program? Call 850-737-0080 to schedule a consult.

12/01/2025

Ditch the excessive sweets as we head into the upcoming sugar (plum) season. Besides the historic 8-10lb weight gain in the next 30 days, it depletes your body of magnesium.

According to Doctor Carolyn Dean, author of The Miracle of Magnesium, the following 22 conditions are triggered by magnesium deficiency:

🔴ANXIETY and panic attacks: Magnesium keeps stress hormones under control

🔴ASTHMA: Mg deficiency increases histamine production and bronchial spasms

🔴Blood clots: Mg thins blood, much like aspirin but without the side effects

🔴Bowel disease: Mg deficiency causes constipation, potentially leading to toxicity, malabsorption of nutrients, or colitis

🔴 CYSTITIS: Mg deficiency can increase the frequency and severity of bladder spasms

🔴 DEPRESSION: Serotonin, which elevates moods, is dependent on magnesium

🔴Detoxification processes: Magnesium is necessary for the natural removal of toxins and heavy metals

🔴 Diabetes: Magnesium enhances insulin secretion, facilitating sugar metabolism. Without mg, insulin is not able to transfer glucose into cells.

🔴Fatigue: Magnesium is necessary for over 300 enzymatic reactions in the body. As such, when the body is mg deficient and these enzyme reactions are not working properly, we experience fatigue.

🔴Heart disease: Mg deficiency is common in people with heart disease. Mg is administered in hospitals for acute myocardial infarction and cardiac arrhythmia. Like any other muscle, the heart muscle requires Mg. Mg is also used to treat angina, or chest pain.

🔴Hypertension: Mg deficiency causes blood vessels to spasm and increases cholesterol levels, which lead to blood pressure problems.

🔴 Hypoglycemia: Mg regulates insulin, keeping blood sugar levels constant.

🔴 Insomnia: Mg deficiency interferes with the production of melatonin, the hormone that regulates sleep.

🔴Kidney Disease: Mg deficiency contributes to kidney failure and throws off lipid levels.

🔴 Liver disease: Mg deficiency commonly occurs during liver transplantation.

🔴MIGRAINES: Mg balances serotonin levels. Serotonin deficiency can result in migraines.

🔴 Musculoskeletal conditions: Fibrositis, fibromyalgia, muscle spasms, eye twitches, cramps, and chronic neck and back pain may be caused by magnesium deficiency

🔴Nerve problems: Magnesium alleviates peripheral nerve disturbances throughout the whole body, such as migraines, muscle contractions, gastrointestinal spasms, and calf, foot and toe cramps. It is also used in treating central nervous symptoms of VERTIGO.

🔴 Obstetrics and gynecology: Magnesium helps alleviate PMS and menstrual cramping; plays an important role in fertility; helps alleviate premature contractions, preeclampsia, and eclampsia in pregnancy; helps alleviate morning sickness and pregnancy-induced hypertension. It is also given to pregnant mothers to decrease the risk of cerebral palsy and Sudden Infant Death Syndrome (SIDS). According to Dr. Dean, “Magnesium should be a required supplement for pregnant mothers.”

🔴Osteoporosis: When combined with calcium and vitamin D, magnesium helps increase calcium absorption. For this reason, mg deficiency promotes bone loss.

🔴 Raynaud’s Syndrome: Magnesium helps relax the spastic blood vessels that cause pain and numbness of fingers.

🔴 Tooth decay: Mg deficiency causes an imbalance of phosphorus and calcium in saliva, which damages teeth.

If you suffer from any of these, you might want to give magnesium a chance!

12/01/2025