Cristina Sciavolino-Day, MD, LLC

Cristina Sciavolino-Day, MD, LLC Prevention does save lives. It is important to be proactive. My mission is to work as a team with you to optimize your health and wellness.

Internal medicine concierge practice with a focus on prevention and wellness. Limiting membership to only 300 patients, office visits are 1-2 hours and thorough. Availability to Dr. Sciavolino-Day will be optimized with each patient by cell phone, email and text. Also included are longer appointments in a relaxed setting, wellness planning, hospital overview, and telecommunication visits when you are away. Patient oriented care as it should be. Wellness, it all starts with you.

Can I share something with you? 👇 It’s about 5 things the research says about weight loss after 40 that most women never...
03/17/2026

Can I share something with you? 👇

It’s about 5 things the research says about weight loss after 40 that most women never get told. And honestly? Even as a doctor, some of these surprised me when I was trying to lose the weight.

⭐️ Strength training burns more fat than cardio. Not because it burns more calories during the workout but because muscle keeps burning calories all day long. Even while you’re sitting on the couch watching Netflix.

⭐️ A 10-minute walk after a meal drops blood sugar by 22%. Not an hour. Not a full workout. Ten minutes. I walk around my neighborhood after dinner now. That’s it. And it works.

⭐️ Sleeping less than 6 hours means you lose 55% less fat. Same diet. Same effort. Less sleep. Sleep isn’t a reward you earn after a hard day. It’s one of the most powerful weight loss tools you have.

⭐️ Eating fiber and protein first drops your blood sugar spike by up to 73%. Same food. Same plate. Same calories. Just a different order. Start with your salad and your protein. Carbs go last. That’s it.

⭐️ Managing stress melts more belly fat than cutting calories. Here’s why: when you’re stressed, your body releases a hormone that literally signals your belly to store fat. That’s not emotional. That’s biology and it has a real solution.

👉 Notice what none of this is about? Eating less, trying harder or willpower. Your body just works differently after 40. And when you finally understand how it works, everything gets easier. I know this because I lived it. I gained 68 lbs after menopause. I tried everything I knew. Nothing worked until I stopped fighting my body and started understanding it. That’s what I want for you too. 🫶

👉 DM me the word RESET and I’ll send you my free guide on why weight is harder to lose after 40 and exactly what to do about it. Or tap the link in my bio.

💬 Which one of these surprised you most? Tell me below- I genuinely want to know.

🫶, Cristina Sciavolino-Day, MD

**Educational post, not medical advice

03/15/2026

Same meal.
Same calories.
Same foods.

Different blood sugar outcome based on the order you eat them.

This is called food sequencing, and it is one of the most overlooked metabolic tools available to you.

Here is what the research shows:

❌ If you eat carbohydrates first: Blood sugar rises sharply. Insulin spikes. Fat storage signals increase.

✅ If you eat vegetables and protein first, then carbohydrates last: Blood sugar rise is reduced by up to 73%. Insulin response is blunted. You feel full longer.

The mechanism: Protein and fiber in your stomach first slow the rate at which glucose from carbohydrates enters your bloodstream.

This applies to every meal.
Salad before pasta.
Chicken before rice.
Vegetables before bread.

For women in perimenopause, where insulin sensitivity is already declining, this is not a small tweak. It is a meaningful metabolic intervention
that costs nothing and starts working immediately.

Try it at your next meal.
Vegetables and protein first.
Carbohydrates last.

Tell me in the comments if you notice a difference in how you feel an hour later.

📌 Save this as it is the kind of thing that changes how you eat forever.

💬 Check the first comment below for my newest (and best) guide on the 5 real reasons why weight won’t stay off (and what to do to fix it).

🫶, Cristina Sciavolino-Day, MD

**Educational post, not medical advice

03/11/2026

Bread has become one of the most misunderstood foods.

The problem is usually not bread itself. It is the type of bread people are choosing.

When you know what to look for on the label, bread can absolutely fit into a balanced way of eating.

In the video I shared the 3 simple bread nutrition label items that I check for when buying bread.

👉👉 If you want a few chef-style sandwich recipes using better breads, simply grab them in the first pinned comment below 👇

❤️ Share this with your sandwich-loving friends

🫶, Cristina Sciavolino-Day, MD

**Educational post, not medical advice

03/10/2026

Most people want to eat healthier, but the nutrition label can feel confusing.

Over the years I realized you do not need to analyze every number on the package. When I am in the grocery store, there are really just a few things I check first, and it usually takes about ten seconds.

Once you know what to look for, grocery shopping becomes much easier and you start choosing foods that actually keep you full and support your metabolism.

In the video I walked you through the three shortcuts I use most often.

👉 I also put together a quick guide with three additional label tricks that can make the process even easier, including one that tells you a lot just by looking at the ingredient list.

👉👉 Find it pinned in the first comment below 👇

❤️ Save this as a reminder for the next time you are in the grocery store.

🫶, Cristina Sciavolino-Day, MD

**Educational post, not medical advice


03/04/2026

Chia seeds are tiny, but there’s a small trick that makes them work even better for digestion and blood sugar.

You don’t have to soak chia seeds before eating them. The nutritional benefits are still there whether they’re dry or soaked. They’re still packed with fiber, omega-3s, and nutrients that support digestion and metabolic health.

But here’s the part that’s helpful to understand.👇

⭐️ Chia seeds absorb liquid. That’s why when they sit in yogurt, milk, or a smoothie they swell up and form that thick gel texture.

If you eat them dry, they’ll still absorb liquid but they’ll just do it inside your digestive tract.

For small amounts, most people do completely fine. But if someone eats a larger amount of dry chia seeds, that expansion can feel a little uncomfortable for some people.

👉 Letting them sit in yogurt, milk, or a smoothie for about 15–30 minutes allows them to form that gel first. That gel slows digestion and helps stabilize blood sugar, which is one of the reasons chia seeds can be helpful if you’re trying to lose weight or stay fuller longer.

Sometimes the smallest nutrition details make the biggest difference.

💬 Drop any questions below and save this so you remember the next time you add chia seeds to breakfast.

🫶, Cristina Sciavolino-Day, MD

**Educational post, not medical advice

Thank you for the awesome editing 🙌

02/27/2026

I came back from my walk actually hungry and not just yogurt hungry. I mean the kind where you want something warm and satisfying right now.

So I opened the fridge and decided to experiment.

I cracked two eggs into a bowl, whisked them, and stirred in a tablespoon of chia seeds. Yes, right into the eggs. Why not?

I poured the mixture into a nonstick pan and let it start to cook. Then I added what I had on hand, about three-quarters of a cup of cannellini beans and a big handful of spinach. You can use whatever vegetables you like. This is one of those flexible meals.

I sprinkled everything bagel seasoning over the top because it makes almost anything better.

As the egg set, I folded it in half (or tried to 😂), placed one slice of high-protein bread on top, let that warm, flipped the whole thing so the bread could toast, added the second slice, flipped it again, and that was it.

Five minutes. Maybe.

Not the neatest sandwich I’ve ever made, but it was really good.

This lands around 30–33 grams of protein and roughly 14–16 grams of fiber, depending on your bread and bean portion.

Protein helps preserve muscle and keeps you full. Fiber supports your gut and stabilizes blood sugar. Together, they make it much less likely you’ll be rummaging through the pantry an hour later.

If you’re adding chia seeds or increasing beans, build your fiber gradually and drink enough water. More fiber is wonderful, but your body prefers steady changes.

I love meals like this because they’re fast and real. When I can make something satisfying in five minutes, I’m far less likely to grab something that doesn’t support my goals.

If easy, high-protein, realistic meals are your thing, that’s exactly how I built Fuel Over 40. Simple recipes, macros already calculated, no overthinking. You can find it in the link in my bio.

💬 When you walk in the door hungry and need something quick, what do you make? Let’s trade ideas.

🫶 Cristina Sciavolino-Day, MD
Educational post, not medical advice

Let me tell you something I’ve learned after 30 years in medicine👇Most people think protecting themselves from disease i...
02/27/2026

Let me tell you something I’ve learned after 30 years in medicine👇

Most people think protecting themselves from disease is nearly completely impossible. They think it requires extreme diets, expensive supplements, or some kind of perfect plan. But when you actually sit down and look at the long-term nutrition research, it’s surprisingly simple.

👉 It keeps coming back to the same foods.

No single food is magic, and no food prevents cancer on its own. I would never say that but when researchers study large populations over many years, certain eating patterns show up again and again. Fiber-rich plants. Deep, colorful fruits and vegetables. Healthy fats. Fermented foods. Not trendy powders. Not expensive “superfoods.” Just real, consistent, everyday food.

And what I love most about this list is that it’s not just about lowering disease & cancer risk. These are the same foods that help calm inflammation, support steady blood sugar, improve gut health, and make it easier to manage weight and hormones after 40. In other words, this isn’t just about prevention. It’s about energy. It’s about feeling steady and strong in your 40s, 50s, 60s and beyond.

You don’t need to overhaul your entire life. You just need to start filling your grocery cart a little differently.

👉👉 If you’d like 10 simple, high-protein, anti-inflammatory recipes using these exact foods, grab them below in the first pinned comment below 👇

🫶, Cristina Sciavolino-Day, MD

**Educational post, not medical advice

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