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2m0tiv8 Health & Wellness

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United States
Nampa, ID
2m0tiv8 Health & Wellness

We are here to bridge the gap between medicine and fitness, empowering healthier decisions. Conventional medicine is considered evidence-based.

Conventional medicine is the mainstream approach to health through disease and symptom management. Functional medicine is an approach to care that focuses on finding and confronting root cause concerns. Furthermore, functional medicine works to restore normal bodily function. My approach is a blend of functional, conventional, and foundational care. While I can help you manage disease and symptoms, my desire is to teach you how to get healthier and empower you to make decisions that support better health through fitness, nutrition, and medicine.

11/09/2025

Did you know that practicing gratitude can boost your physical and mental well-being? Taking a few moments each day to reflect on what you’re thankful for can:
✨ Lower stress
✨ Improve sleep
✨ Strengthen relationships
✨ Support a positive mindset

Try simple habits like journaling three things you’re grateful for, sharing appreciation with others, or taking a mindful moment to notice the good around you.

Gratitude isn’t just good for the heart — it’s good for your health. 💛

🌅 1. Start or end your day with reflection

Take a few quiet minutes each morning or evening to list 3 things you’re grateful for — big or small. Consistency strengthens your “gratitude muscle.”

📖 2. Keep a gratitude journal

Write down positive moments or things that went well each day. Over time, this helps shift your mindset toward what’s right instead of what’s missing.

💬 3. Express appreciation to others

Send a quick text, note, or thank-you message. Sharing gratitude deepens relationships and reinforces positive feelings for both you and the recipient.

🌿 4. Practice mindfulness

Notice simple joys — a warm cup of coffee, laughter, fresh air. Mindful awareness helps you savor the present instead of rushing past it.

🙏 5. Reframe challenges

When something’s hard, ask: What can I learn from this? or Is there anything positive I can take away? This doesn’t ignore difficulty but helps you grow resilience.

💖 6. Make gratitude visible

Create a “gratitude jar” or bulletin board where you jot down blessings or good news. It’s a great family or workplace practice to share positivity.

10/31/2025

Friday Fun Fact:

Why Do We Sneeze? 🤧

Sneezing is your body’s natural way of clearing your nose and throat. Tiny irritants—like dust, pollen, or even a sudden bright light—trigger nerves in your nasal passages. Your brain then signals your muscles to expel air rapidly, removing the irritants and protecting your respiratory system.

Did you know? Sneezes can travel up to 100 mph! 🚀

It’s just your body’s way of saying, “Out with the germs, in with the fresh air!”

10/29/2025

Fall brings a bounty of nutrient-dense foods packed with vitamins, minerals, fiber, and antioxidants—perfect for supporting immunity and overall health as the weather cools. Here’s a list of top fall foods and their benefits:

🥕Vegetables

▶Butternut Squash – High in vitamin A (beta-carotene), vitamin C, fiber, and potassium.
▶Pumpkin – Rich in vitamin A, vitamin C, fiber, and antioxidants.
▶Brussels Sprouts – Excellent source of vitamin K, vitamin C, folate, and fiber.
▶Sweet Potatoes – High in beta-carotene, vitamin C, manganese, and fiber.
▶Kale & Swiss Chard – Packed with vitamins A, C, K, calcium, and iron.
▶Carrots – Rich in beta-carotene, fiber, vitamin K1, and antioxidants.
▶Beets – Contain folate, manganese, potassium, and nitrates for heart health.

🍐Fruits
▶Apples – Fiber-rich with vitamin C and antioxidants.
▶Pears – High in fiber, vitamin C, and potassium.
▶Cranberries – Great source of vitamin C, fiber, and polyphenols for urinary tract health.
▶Pomegranates – High in antioxidants, vitamin C, and fiber.
▶Figs – Rich in fiber, calcium, and magnesium.

🥜Nuts & Seeds
▶Pumpkin Seeds – High in magnesium, zinc, and healthy fats.
▶Walnuts – Rich in omega-3 fatty acids, antioxidants, and protein.
▶Grains & Legumes
▶Quinoa – Complete protein, high in fiber, magnesium, and iron.
▶Lentils – Rich in protein, iron, folate, and fiber.

🌿Herbs & Spices
▶Cinnamon – Can help regulate blood sugar and adds antioxidant power.
▶Sage & Thyme – Contain anti-inflammatory and antimicrobial compounds.

🍂 Tip: Roasting or steaming fall vegetables with a drizzle of olive oil preserves nutrients and enhances flavor. Combining them with nuts or seeds boosts healthy fats and absorption of fat-soluble vitamins (A, D, E, K).

10/28/2025

Cold and flu season is here — and now is the perfect time to strengthen your body’s natural defenses.
Let's focus on prevention, balance, and supporting your immune system so you can stay well all season long.

🧠 Strengthen from Within
-->Your immune system depends on how well your whole body functions. Support it by:
1. Eating nutrient-dense foods: Focus on colorful fruits, vegetables, lean proteins, healthy fats, and plenty of hydration.
2. Prioritizing gut health: Around 70% of your immune system lives in your gut. Include probiotics (such as yogurt, kefir, or fermented foods) and prebiotics (fiber-rich veggies and fruits).
3. Balancing blood sugar: Limit processed sugars and refined carbs, which can suppress immune response.

💤 Support Recovery and Resilience
4. Sleep: Aim for 7–9 hours of quality rest per night — your body repairs and regulates immune activity while you sleep.
5. Stress management: Chronic stress weakens immunity. Try deep breathing, prayer, meditation, or time outdoors to reset.
6. Movement: Moderate, consistent exercise boosts circulation and immune function.

🌿 Immune-Supportive Nutrients
Consider discussing these key nutrients with your provider:
A. Vitamin C – supports immune cell function and recovery
B. Vitamin D – helps regulate immune response
C. Zinc – aids in healing and fighting infection
D. Elderberry, echinacea, or astragalus – botanical supports often used for immune defense
(Always consult your healthcare provider before starting new supplements.)

✨ Stay balanced. Stay nourished. Stay well.
-2m0tiv8 Health & Wellness @ 2m0tiv8.com

10/26/2025

Fun facts...

➡️Pumpkins are native to North America and have been cultivated for thousands of years by indigenous peoples.
➡️Irish and Scottish immigrants brought the tradition of carving jack-o'-lanterns to America, where they began using pumpkins instead of turnips.
➡️The word "pumpkin" comes from the Greek word "pepon," which means "large melon".
➡️The oldest evidence of pumpkin seeds dates back to between 7000 and 5500 B.C. in Mexico.
➡️The official hashtag for the day is .

10/06/2025

Testing Your Adrenal Rhythm 🌙☀️

Your adrenal glands release cortisol in a daily pattern — peaking in the morning to wake you up, then gradually dipping at night to help you rest.
When that rhythm is off, you may feel:
😴 Fatigue in the morning
😫 Mid-day crashes
🌙 Wired but tired at night

🧪 How it’s tested:
Functional and integrative providers often use saliva or dried urine samples collected at several points throughout the day to map your cortisol curve.
Blood tests usually show only one moment in time, so multiple samples give a clearer picture of your daily rhythm.

💡 Why it matters: Knowing your adrenal rhythm can guide lifestyle changes — like sleep timing, stress management, and nutrition — to bring your energy and hormones back into balance.

10/03/2025

I Am Not A Victim Of Breast Cancer
© Laura Barnes

I am not a victim of breast cancer. I am experiencing breast cancer.
I am not dying. I am living.
I am not curing. I am healing and restoring.
I am not fearing. I am loving and trusting.
I am not fighting. I am ceasing all hostility and conflict.
I am not weak or diminished. I am strong and whole and complete.
I am not coping or hoping. I am giving and receiving, creating and conceiving.
I am not crying. I am laughing until the tears run down my leg.
My body is not my enemy. My body is my loving friend, my gentle guide.
My life story is not history. My life story is legendary.
I am not powerless. I am powerful beyond measure.
I am not a drop in the ocean. I am the ocean in a drop.
I am not scattered. I am aligned.
I am not being destroyed. I am building my sacred stature.
I am not trapped or caged. I am as free as a feathery fledgling.
My body is not a muddy puddle of despair. My body is a hallowed temple of spirit.
I am not filled with shadows. I am filled with illuminating light.
I am not a passive puppet. I am an active advocate and enthusiastic participant.
I am not tired and bested. I am tied and invested.
I am not without a voice or meaning or purpose. I am an angelic messenger.
I am not discarded. I am needed.
I am not descending, dragging or faltering. I am consistently inspiring and uplifting.
I am not dwelling in the reflections of the past or the projections of the future. I am joyfully dancing naked in the unfolding mystery of the present moment.
I am not alone or abandoned. I am infinitely connected by the soft, silky vibrational threads of love.
I will not forget. I will remember.
I will not burn out. I will sparkle forever.

-------------------------------------

Philippians 4:13 - I can do all this through Him who gives me strength.

10/01/2025

☕ Coffee Facts You’ll Love ☕

🌎 Most Popular Beverage – Over 2.25 billion cups of coffee are consumed worldwide every day.

⚡ Natural Alertness Boost – Caffeine blocks adenosine (a sleep-inducing chemical), helping you feel alert.

🧠 Brain Benefits – Moderate coffee intake is linked to better focus, reaction time, and memory.

💓 Heart Health – Studies suggest 3–4 cups daily may lower risk of certain heart conditions (but always check with your doctor).

🌱 Packed With Antioxidants – Coffee is one of the largest sources of dietary antioxidants in Western diets.

⏰ Best Timing – Drinking coffee mid-morning (not right after waking) may maximize its benefits without disrupting cortisol rhythms.

☕️ Types Matter – Brewing method and bean roast affect caffeine and antioxidant content.

09/29/2025

Breathe Your Stress Away:

When stress hits, your body goes into “fight or flight,” increasing heart rate and cortisol. Slow, intentional breathing can calm your nervous system and reset your mind. Deep breathing has even been supported and encouraged by Yale School of Medicine (https://medicine.yale.edu/news-article/the-power-of-the-breath/).

💡 Try this simple technique:
4-7-8 Breathing

Inhale through your nose for 4 seconds

Hold your breath for 7 seconds

Exhale slowly through your mouth for 8 seconds
Repeat 4–8 cycles

Other options:

Box breathing: Inhale 4 / Hold 4 / Exhale 4 / Hold 4

Diaphragmatic breathing: Focus on deep belly breaths rather than shallow chest breaths

🌿 Regular practice can lower heart rate, reduce anxiety, and improve focus.

09/26/2025

Why Experts Recommend Avoiding Screens Before Bed

📱 Blue light effect: Phones, tablets, and TVs emit blue light, which suppresses melatonin — the hormone that signals “sleep time” to your brain. Lower melatonin = harder to fall asleep.

🧠 Mental stimulation: Scrolling or watching videos keeps your brain alert, raising stress hormones and delaying your wind-down period.

⏱ Sleep quality & timing: Late-night screen use is linked to later bedtimes, less REM sleep, and more morning grogginess.

💡 Tip: Dim household lights, switch devices to “night mode” if needed, and try reading a paper book or doing gentle stretches in the hour before bed instead.

09/24/2025

Foods That Help (and Hurt) Your Sleep:

-->Sleep-Friendly Foods

🥛 Warm milk or yogurt – contains tryptophan, a sleep-promoting amino acid

🍒 Tart cherries – natural source of melatonin

🥜 Nuts (almonds, walnuts) – magnesium + healthy fats

🥬 Leafy greens – magnesium and calcium for muscle relaxation

🐟 Fatty fish – vitamin D + omega-3s, linked to better sleep quality

-->Sleep Saboteurs

☕ Coffee & energy drinks – caffeine can linger for 6+ hours

🍫 Dark chocolate – hidden caffeine

🍷 Alcohol – may make you drowsy but disrupts deep sleep

🌶️ Spicy foods – can trigger heartburn and raise body temp

🍔 Heavy or greasy meals – harder digestion at night

💡 Tip: Aim to finish your last caffeinated drink at least 6 hours before bed, and keep dinners lighter and earlier.

09/19/2025

💤 Melatonin: Your Body’s Timekeeper

What it is: Melatonin is a hormone produced mainly by the pineal gland in your brain.

When it’s released: Levels naturally rise in the evening when it’s dark and fall in the morning with light exposure.

Role in circadian rhythm: It signals to your body that it’s time to wind down and prepare for sleep, helping regulate your 24-hour biological clock.

Other functions:

Influences immune function and antioxidant activity.

Plays a role in regulating seasonal biological rhythms.

Can affect mood and energy patterns.

Supplements: Over-the-counter melatonin is often used to help with jet lag, shift work, or mild sleep disturbances — but timing, dosage, and individual factors matter.

💡 Tip: Bright light (especially blue light) in the evening can suppress melatonin production and delay sleep, while morning daylight helps reset your clock.

Address

1015 Caldwell Boulevard, Ste 8
Nampa, ID
83651

Opening Hours

Monday	9am - 5pm
Tuesday	9am - 5pm
Thursday	9am - 5pm
Friday	9am - 5pm

Website

http://2m0tiv8.com/

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