East River Wellness

East River Wellness Functional Medicine NP +
Nutrition Expert + Health Coach
HEAL-THY-SELF

10/28/2025

We can only handle so much – so much poor nutrition + detoxification inhibitors + toxins – before we will exceed our body’s capacity to detoxify and begin experiencing symptoms of disease. We all have different genetics, different microbiomes, and different environmental exposures that overflow our proverbial “cup.” This is why what triggers YOUR symptoms might not be a problem for someone else. Poor detoxification symptoms may look like neurological disease in one person, and acne in another. It may look like hormone imbalance in you and autoimmune disease in me.

The unfortunate truth is that in today’s world we cannot escape the daily insult of harmful substances. Analysis of umbilical cord blood shows that even infants are brought into this world with a body burden of more than 250 chemicals. BUT, with intention and care we can absolutely live a life where our bodies can handle the unavoidable – by avoiding the avoidable, understanding our personal genetic risks, and supporting detoxification with nutrition and targeted supplementation when needed.

Click the link in the comments to learn more!

If there’s one thing I’ve learned in the last year, it’s that fixing your gut is not done by throwing probiotics at it. ...
10/20/2025

If there’s one thing I’ve learned in the last year, it’s that fixing your gut is not done by throwing probiotics at it.

Symptoms like bloating, belching, excess flatulence, constipation, diarrhea, eczema, allergies, increased susceptibility to illness are usually signs of an unhealthy gut, but the root of it differs for everyone.

“Dysbiosis” isn’t always a lack of beneficial microbes. Sometimes its:
- overgrowth of opportunistic microbes
- overgrowth of commensal microbes
- pathogenic organisms
- yeast
- parasites

Often leading to or compounded by:
- digestive insufficiency
- loss of mucosal barrier
- intestinal permeability
- acute and/or chronic inflammation

Probiotics alone rarely make this better, and can sometimes make things worse!

Functional stool testing helps identify what’s really going on, removing the guess work, providing exact targets for healing.

Test, don’t guess.

1. Eating out means: bigger sizes, less than optimal ingredients, more calories consumed. Studies show cooking at home r...
10/18/2025

1. Eating out means: bigger sizes, less than optimal ingredients, more calories consumed. Studies show cooking at home reduces weight gain over time. Eating at home with my family around the table also teaches my kids about healthy eating & creates time for connection.
2. The Plate Method helps me create nutritious, balanced meals when my brain is fried. 1/4 protein, 1/2 veggies and fruit, 1/4 grains (this is my version).
3. If I’m prone to mindlessly snacking on it or over consuming it - I don’t keep it in the house. I don’t buy it, and if it ends up in the house another way, I throw it away.
4. I keep healthy, quick options on hand. Whether it’s fresh fruit, precut veggies, minimally processed snacks, frozen meats and veggies I can cook in a pinch. It makes eating healthy when I’m tired or in a rush possible.
5. I drink a coffee every morning, and then mostly water. Occasionally a Poppi, Coke Zero, or latte (minimal added sugar). Empty calories from soda, sweet tea, sports drinks, and alcohol are highly correlated with weight gain and metabolic dysfunction.
6. Chew well!! Chewing helps all the downstream digestive processes, which creates a better gut environment. Studies show that chewing around 40x for each bite helps us get fuller on less.
🥬🫐🥦🍏❤️
Share these simple but effective tools!

While yes, excess carbs (and other factors) lead to insulin resistance and weight gain over time, carbs are actually our...
10/16/2025

While yes, excess carbs (and other factors) lead to insulin resistance and weight gain over time, carbs are actually our body’s preferred source of energy.
🍏
Nutrient rich, complex carbs and/or nutrient-rich simple carbs paired with other macronutrients are where it’s at.
🥦
Removing carbs with a high glycemic index/load may be necessary for a while if you’re already insulin resistant. But carbs as a whole aren’t the enemy.
🫐
Carbs provide fiber and phytonutrients that we CAN NOT get from the other macronutrients.
🥬
Follow me to learn how to fuel your body!

10/15/2025

Things I hear people say all the time:
“I can’t get around like I used to”
“Getting old isn’t for sissies”
“Everything goes downhill after forty”
🤔
Is that true? Or is it just common?
Can you not move well because of your age? Or are you using age as an excuse to not move?
👵🏼
Aging is inevitable, and our bodies do become more pro-inflammatory as we age, BUT we can age well.
💪🏻
We can:
- gain muscle as we age
- become an athlete at any age
- age without disability or falls
- maintain good bone density as we age
- maintain insulin sensitivity as we age (or improve it at any age!)
🤯
My recommendations:
1. Question your own beliefs. Not every thought you have is true.
2. Surround yourself with people who are where you want to be, AKA get you some fit friends or find friends who want to get fit with you. Follow people on social media who inspire you, like !
3. Work with a personal trainer if you are inexperienced with weights
4. Do Physical Therapy if you have an injury, then progress to a personal trainer.
5. Just get started with something you can commit to 5/7 days a week!

Fat doesn’t inherently make you fat.❤️New evidence is coming out that sources of saturated fat matter when it comes to h...
10/15/2025

Fat doesn’t inherently make you fat.
❤️
New evidence is coming out that sources of saturated fat matter when it comes to heart disease.
❤️
LDL is not all that matters.
❤️
Low-fat does not mean healthier.
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Dietary fats have (butter, olive oil, Avacado oil, etc.) have different smoke points. Don’t heat them above it.
❤️
Omega 3 fatty acid deficiency is an epidemic in America.
❤️
What’d I miss?

When you understand what the food you eat does, it can empower you to make better choices.💪🏻Protein is essential for mus...
10/14/2025

When you understand what the food you eat does, it can empower you to make better choices.
💪🏻
Protein is essential for muscle 💯 but it does so much more. We turn over protein ALL. THE. TIME. And we have to replace it to stay healthy and maximize longevity.
💪🏻
Protein is made of amino acids. Some of these our bodies can make, and 9 of them it cannot and must come from the diet - making them essential amino acids. A food that contains all essential amino acids is considered a complete protein. If it does not, it is incomplete.
💪🏻
Animal products generally contain all 9 essential amino acids, and are more bioavailable to the body (absorbable and useable). This doesn’t mean you can’t get what you need from a fully plant-based diet, it just takes a bit more planning and effort.
💪🏻

10/08/2025

FIBER =
✅ healthy gut
✅ regular 💩s
✅ increased satiety
✅ improved post-meal blood sugar response
✅ reduced cholesterol
✅ reduced risk of cancers, heart disease, & other metabolic disorders.

STOP PEELING YOURS AND YOUR KIDS FRUITS AND VEGGIES!

10/03/2025

This October, let’s stand with brands that truly support the fight against breast cancer by NOT having carcinogens in their products, instead of those who .

🎀Don’t be fooled by pink ribbons slapped on products just to boost sales, while still selling the very chemicals that contribute to cancer.

❌Avoid toxins known to cause breast cancer in ultra processed foods and beauty products such as

-Parabens
-Fragrance
-Phthalates
-BHT
-BHA
-Toluene
-Triclosan
-Artificial dyes

✅Stick to

-Organic foods
-Personal care products with natural ingredients you can actually pronounce

Follow Moms Across America & Moms Across America Movement

🇺🇸 Moms Across America is an independent nonprofit powered by your donations. Support our mission to create a healthier nation by removing toxins from our food supply with a monthly donation:

https://www.momsacrossamerica.com/monthly_donation

Sometimes we need medication, & that’s ok. But our country has become far too dependent on a “pill for an ill.”🧡What wou...
10/03/2025

Sometimes we need medication, & that’s ok. But our country has become far too dependent on a “pill for an ill.”
🧡
What would you add to these recommendations?

Full blog post w/sources in my bio or go to my website.

Detoxification is a ʙɪᴏʟᴏɢɪᴄᴀʟ ᴘʀᴏᴄᴇꜱꜱ happening continuously, involving multiple organ systems… ɴᴏᴛ ᴀ 5 ᴅᴀʏ ᴘʀᴏɢʀᴀᴍ tha...
06/05/2025

Detoxification is a ʙɪᴏʟᴏɢɪᴄᴀʟ ᴘʀᴏᴄᴇꜱꜱ happening continuously, involving multiple organ systems… ɴᴏᴛ ᴀ 5 ᴅᴀʏ ᴘʀᴏɢʀᴀᴍ that promises miracles.

We can optimize detoxification.

We can support detoxification.

But it requires ᴘᴇʀᴍᴀɴᴇɴᴛ lifestyle changes.

Click the link below to read more and get a FREE guide to optimizing detox pathways through nutrition & lifestyle.

https://eastriverwellnessllc.com/the-truth-about-detoxing/

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