Inspired Wellness, PLLC

01/27/2026

01/27/2026

01/25/2026

When sleep is short, physiology shifts fast. Even a few hours of sleep deprivation can impair insulin sensitivity, reduce cognitive performance, and increase perceived stress.

One counterintuitive but effective intervention is brief, high-intensity exercise.

As little as 10 minutes of HIIT can increase cerebral blood flow, improve glucose regulation, and temporarily restore cognitive function to baseline or better. For many people, this effect lasts several hours or until adequate sleep is possible.

You may not feel like pushing when you’re exhausted, but the biology supports it. Used strategically, this can help protect performance and reduce burnout in the short term.

That said, this is a bridge, not a solution. Exercise can buffer the damage of sleep loss, but it doesn’t replace sleep. Chronic deprivation will eventually override even the best interventions.

Use it wisely. Then prioritize rest.



Source: https://doi.org/10.3389/fphys.2017.00992

The referenced study was supported by academic and institutional research funding as disclosed by the authors. No industry sponsorship or relevant conflicts of interest were reported.

01/24/2026

01/24/2026

I've talked with so many people who are recently retired, and they are now "consumed" with taking care of their health. They expected rest and an easy going time of life in their non-working years, but didn't prepare for it in the previous decades. It's so important to think and DO something for our health today.

Don't wait for retirement!

01/24/2026

Perimenopause/menopause is not the end of vitality — it’s a transition into strength.

I just shared my approach to perimenopause + menopause care, including HRT, metabolic support, nervous system regulation, and integrative therapies offered at Inspired Wellness.

✔ Hormone therapy (when appropriate)
✔ Functional medicine root-cause testing
✔ Acupuncture + nervous system regulation
✔ Metabolic and lifestyle support

✨ Read the full post here: https://www.inspiredwellnesspllc.org/post/a-holistic-approach-to-perimenopause-and-menopause-symptoms

If you’re searching for perimenopause and menopause treatment on Whidbey Island, you are not alone. Perimenopause and menopause can bring unexpected symptoms: • Weight gain or insulin resistance • Hot flashes and night sweats • Anxiety or mood swings • Brain fog and memory changes • Slee...

01/23/2026

Understanding the link between micronutrients and depression

Depression is a complex condition with many causes from genetics, trauma, and chronic stress to inflammation and neurotransmitter imbalances. Micronutrient deficiencies do not explain all cases of depression. But for some individuals, inadequate levels of key vitamins and minerals can worsen brain function and mood regulation.

🔹 B Vitamins (B6, B12, Folate)

These vitamins regulate homocysteine metabolism and support methylation pathways.

Low levels can disrupt mitochondrial energy production and growth factor signaling, impairing neurotransmitter synthesis.
🟢 Example: Deficiency here can reduce serotonin production from tryptophan, which may worsen low mood.

🔹 Vitamin D

Acts like a hormone in the brain, influencing gene expression and calcium buffering.

Deficiency increases oxidative stress and reduces neuroprotection.
🟢 Example: Low vitamin D is consistently linked with higher risk of depressive symptoms, especially in individuals with limited sun exposure.

🔹 Other Nutrients (C, Zinc, Magnesium)
Vitamin C, zinc, and magnesium help stabilize neurotransmitter release and antioxidant defenses.

Low levels are associated with fatigue, poor stress resilience, and mood disturbances.
🟢 Example: Magnesium deficiency has been tied to both anxiety and depression in observational studies.

Not all depression stems from micronutrient deficiency.

But nutrient inadequacy can exacerbate existing vulnerabilities, reduce treatment response, or contribute to “treatment-resistant” depression in some individuals.

Correcting deficiencies may support, but not replace, standard care (therapy, medication, lifestyle interventions).

01/16/2026

01/14/2026

A recent Endocrine Practice study shows that metabolic health changes across menopause in ways the scale does not capture. Before menopause, women tended to have higher weight and waist size. After menopause, women often had lower weight but higher blood sugar and blood pressure.

The key takeaway is simple: cardiometabolic risk shifts with hormonal stage, and BMI alone misses the full picture. Menopause care should be stage-specific and focused on long-term metabolic resilience, not just weight.

01/03/2026

01/03/2026

I am facilitating three workshops over the next 3 months. Scheduling links for each workshop will be released soon! Save the dates and let me know if you want to be placed on the waitlist to secure your spot.

Jan 31 one spot left: https://app.acuityscheduling.com/schedule.php?owner=23138527&appointmentType=87474730

Feb 7 https://app.acuityscheduling.com/schedule.php?owner=23138527&appointmentType=87475996

It's a new year! We have set our schedule for the no cost community workshops designed to support calm, nourishment, and creativity in 2026. Save the dates! The scheduling links will be out soon! Space is limited so if you want to save a spot, please message me and I will place you on the wait list.

01/02/2026

It's 2026! The new year doesn’t have to be another cycle of quick fixes, strict rules, or starting over again and again.

At Inspired Wellness, we slow down, get curious, and really listen — so we can understand what your body is trying to tell us.

Consider a functional medicine consult that will help connect the dots: hormones, stress, gut health, sleep, metabolism, and life experiences. When we understand why symptoms are happening, we can support your body in healing in a way that actually lasts.

And here's a PLUS--after establishing a relationship with me, I can be your backup if you can't get in to see your primary care doctor — no waiting weeks for an appointment or feeling dismissed — you can come to me. We’ll look at the whole picture together, address what’s urgent, and create a plan that feels thoughtful and supportive.

This year, rather than starting over… let’s go deeper.

If you’re ready for clarity, steadier energy, and a more personalized approach to your health, I’d love to work with you.

Appointments for 2026 are already filling — you’re welcome to save your spot whenever you feel ready.

I accept cash pay, FSA/HSA, and the following plans:
Anthem BCBS PPO, Aetna PPO, First Choice, Kaiser PPO, Premera PPO, Regence BCBS PPO, Tricare Select, and United Healthcare PPO.

https://www.inspiredwellnesspllc.org/services