2m0tiv8 Health & Wellness

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.

A well-balanced lunchbox that fuels learning should combine brain-boosting omega-3s, protein for focus, complex carbs fo...
09/03/2025

A well-balanced lunchbox that fuels learning should combine brain-boosting omega-3s, protein for focus, complex carbs for steady energy, and colorful fruits and vegetables for antioxidants. Great options include turkey and cheese roll-ups with veggies and hummus, whole grain pasta or quinoa salads with lean protein, DIY tacos with chicken or beans, and Mediterranean-style combos with chickpeas, pita, and tzatziki. Add smart sides like berries, nuts, trail mix, yogurt parfaits, or energy bites to keep energy stable and minds sharp throughout the day.

Omega-3s vs Omega-6s: Balance for InflammationOmega-6 and omega-3 are both essential, but balance is key.-->A lower omeg...
08/11/2025

Omega-3s vs Omega-6s: Balance for Inflammation

Omega-6 and omega-3 are both essential, but balance is key.
-->A lower omega-6 to omega-3 ratio helps reduce chronic inflammation, lowering risk for many chronic diseases.
-->Aim to decrease omega-6 intake and increase omega-3 intake for optimal health.

🔥 There Are Two Types of Inflammation:1. Acute Inflammation (Good/Protective)What it is: The body’s short-term immune re...
08/01/2025

🔥 There Are Two Types of Inflammation:

1. Acute Inflammation (Good/Protective)
What it is: The body’s short-term immune response to injury or infection.
Purpose: Helps heal wounds, fight bacteria/viruses, and protect tissues.
Example: A cut that becomes red, swollen, and warm as it heals.
Duration: Hours to days.
Outcome: Once the threat is resolved, the body calms the inflammation.

✅ Healthy, necessary, and part of natural healing.

2. Chronic Inflammation (Harmful/Disruptive)
What it is: Long-term, low-grade inflammation that persists even without infection or injury.
Triggers: Poor diet, stress, toxins, lack of sleep, excess body fat, and autoimmune disorders.
Example: Ongoing joint pain, fatigue, gut problems, or metabolic disease.
Duration: Weeks, months, or years.

❌ Can damage tissues and increase risk of:

Heart disease, Diabetes, Alzheimer’s, Cancer, Autoimmune conditions

What tests look for inflammation in the body?Allopathic medicine tends to look at...1. CRP: Acute inflammation --> Fas...
07/21/2025

What tests look for inflammation in the body?

Allopathic medicine tends to look at...

1. CRP: Acute inflammation --> Fast responder; general screen
2. hs-CRP: Low-grade chronic inflammation --> Cardiovascular risk
3. ESR: Chronic inflammation --> Slower to change than CRP
4. Ferritin: Iron and inflammation --> High in inflammation if elevated
5. Fibrinogen: Inflammation and clotting --> Cardiovascular link
6. IL-6, TNF-α: Immune signaling --> Research/complex cases
7. WBC count: Infection/inflammation --> Broad and general

Functional medicine tends to look at...

1. hs-CRP Systemic inflammation: Low-grade chronic inflammation
2. Zonulin: Gut permeability Leaky gut → systemic inflammation
3. Stool markers (Calprotectin, sIgA): Gut inflammation & immunity, GI-driven
inflammation
4. Fatty acid ratios: Inflammatory balance, high omega-6 = more inflammation
5. 8-OHdG, glutathione: Oxidative stress, cell damage from inflammation
6. Cytokines: Immune signaling, chronic immune activation
7. MRT/IgG4/Cyrex: Food sensitivities, hidden inflammatory triggers
8. Mycotoxins, toxins: Environmental load, hidden source of inflammation
9. Cyrex autoimmune panels: Early immune attack, preclinical autoimmunity

There are many tests available. If you feel you have inflammation, be sure to talk with your provider about which tests are right for you.

07/21/2025

Just some options for your joints...

07/18/2025

One of the most effective spices for reducing inflammation is turmeric, specifically due to its active compound curcumin.

Supported by studies: Research consistently shows curcumin can reduce markers of inflammation (like CRP) in conditions such as arthritis, metabolic syndrome, and inflammatory bowel disease.

Comparable to NSAIDs

How to Use It:
With black pepper: Combine with black pepper (contains piperine) to boost curcumin absorption by up to 2000%.

Daily dose: Around 500–2,000 mg/day of standardized curcumin extract is commonly used in studies. Culinary turmeric has less curcumin (~3%), so supplements are often more effective for therapeutic use.

Other Notable Anti-Inflammatory Spices:
-Ginger: Contains gingerol, also well-studied for anti-inflammatory and antioxidant effects.
-Cinnamon: Offers modest anti-inflammatory effects and also helps with blood sugar regulation.
-Cloves: High in antioxidants and anti-inflammatory compounds.
-Garlic: Contains sulfur compounds like allicin that help reduce inflammation.

Caution!
Potential downsides—especially with high doses or supplements:
🔶 1. Poor Absorption:
🔶 2. Stomach Issues:
🔶 3. Blood Thinning Effects:
🔶 4. Gallbladder Problems:
🔶 5. Iron Absorption Interference:
🔶 6. Drug Interactions:
🔶 7. Pregnancy and Breastfeeding:

**ALWAYS CONSULT WITH YOUR HEALTHCARE PROVIDER BEFORE TAKING NEW SUPPLEMENTS**

07/07/2025

Let's chat about inflammation.

Inflammation is the body’s natural response to injury, infection, or harmful stimuli. It is part of the immune system's defense mechanism, aimed at removing harmful agents and initiating healing.

Types of Inflammation:
1) Acute Inflammation
Onset: Rapid (minutes to hours)
Duration: Short (a few days)
Causes: Infection, injury, allergens
Symptoms: Redness, heat, swelling, pain, loss of function
Examples: Sore throat, cut on the skin, sprained ankle

2) Chronic Inflammation
Onset: Slow and long-lasting
Duration: Months or years
Causes: Persistent infections, autoimmune diseases, long-term exposure to irritants
Examples: Rheumatoid arthritis, asthma, Crohn’s disease

***Key Signs (Cardinal Signs)***
➡️Redness (rubor)
➡️Heat (calor)
➡️Swelling (tumor)
➡️Pain (dolor)
➡️Loss of function (functio laesa)

Inflammatory Process:
• Trigger (infection, injury, etc.)
• Vasodilation (increased blood flow)
• Increased permeability (leaky blood vessels)
• Migration of immune cells (like neutrophils, macrophages)
• Elimination of cause and repair

Consequences:
➕Positive: Protection, healing, removal of pathogens or damaged tissue
➖Negative: Tissue damage if uncontrolled (as in chronic inflammation)

If you have any concerning symptoms be sure to speak with your provider.

Summer time means BBQs and lots of get togethers.Here are some healthy swaps you can make to keep inflammation down. ...
07/02/2025

Summer time means BBQs and lots of get togethers.

Here are some healthy swaps you can make to keep inflammation down.

07/01/2025

Let's chat a little about mitochondria.

Mitochondria are dynamic, double-membraned organelles that power virtually every cell by producing ATP, regulating metabolism and signaling, and controlling life-and-death cell decisions. Their unique bacterial ancestry and their role in health make them central to both biology and medicine.

Mitochondria are dubbed “energy factories” because they efficiently convert nutrients and oxygen into ATP—the universal energy currency required for almost all cellular functions—offering far greater energy yield than other metabolic pathways. Their sophisticated structure and versatile fuel usage make them central to life’s energy supply.

Best ways to boost mitochondrial health:
💪 Exercise regularly--> Builds and maintains mitochondrial capacity
🥗 Eat whole foods--> Provides mitochondria with essential nutrients
⏰ Intermittent fasting--> Promotes clean-up (mitophagy) and renewal
🧘 Manage stress/sleep--> Reduces mitochondrial wear-and-tear
🚫 Avoid toxins--> Shields mitochondria from oxidative damage
🧬 Targeted supplements--> Boost electron transport, repair, and renewal
🧫 Support gut health--> Enables optimal mitochondrial metabolism

Let's age well.

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The truth about caffeine...-->Caffeine gives the feeling of energy by masking fatigue and activating stimulatory brain c...
06/28/2025

The truth about caffeine...

-->Caffeine gives the feeling of energy by masking fatigue and activating stimulatory brain chemicals.
-->It doesn’t produce energy in the biochemical sense—you still need food, hydration, and rest.
-->Manage intake smartly: use timing, moderation, and healthy habits to get the boost without the crash or side effects.

#

06/05/2025

Is there more than 1 type of exercise?
--> Yes.

What are they?
--> Aerobic, anaerobic, flexibility, strength, balance/stability, mobility/functional movement

What are the benefits?
--> Well... see for yourself. Multiple.

Should I do them all?
--> It is ideal to incorporate aspects from each type into your routine.

Where do I begin if I haven't been exercising?
--> You can start with any of them. Just...
------>Start slow: Consistency is more important than intensity.
------>Listen to your body: Some soreness is normal, pain is not.
------>Stay hydrated and wear supportive shoes.
------>Track your progress: A simple journal or fitness app can help.

What if I am too nervous to start by myself?
--> Trainers/ Instructors/ Coaches / Group sessions can be great starting places. They will generally walk you through good technique and can help with accountability.

05/21/2025

What exactly are health screenings? They are medical tests and exams that help detect health problems or diseases early, even if you don't have any symptoms. They are a key part of preventive care and can significantly improve treatment outcomes if a condition is found early.

Talk with your healthcare provider about what screenings are appropriate for your age, gender, and health status.

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1015 Caldwell Boulevard, Ste 8
Nampa, ID
83651

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