Dr. Lauren Ruegg

01/06/2022

01/06/2022

04/23/2020

🧅Quercetin is a flavonoid polyphenol found in plants. It’s a predominant compound identified in onions – On average making up to 43% of a Red onion (1). Quercetin has been long known for it’s antioxidant activity, and positive modulatory effect on the immune system. Quercetin has been shown to balance the innate immune system, inhibit histamine release and IgE anti-body formation (allergy response) (2), making it a go-to supplement in those with inflammatory and/or allergy conditions.
🧅Today quercetin is getting a bit more attention for it’s appreciable benefit in supporting against infectious disease, specifically viral infections. It has been studied against several viruses, including SARs virus, demonstrating it supports against viral infection several ways: Inhibits viral function (3), prevents viral replication (4), and toxicity against the cell (3,4).
🧅>💊Supplementation with quercetin is an option, however it shouldn’t necessarily be the default or the only means to obtaining the nutrient.
🥦🧅🍓🍋It can’t be over emphasized that consuming a variety of plant foods that are high full of phytonutrients is a powerful tool in improving or optimizing health.
💊Supplementation can also be a powerful tool, especially in states of disease – but consumption of Whole Food has a dynamic effect because of the many additional complimentary compounds and nutrients (other phytonutrients, vitamins, minerals and fiber) that create a synergistic response in the body.
🔅Other food sources that are relatively high in in this compound include:
-Leafy greens
-Apples
-Berries
-Broccoli
-Asparagus
-Green tea
-Olive oil
-Citrus fruits
🔅Remember that organic options are ideal as they tend to have significantly higher levels of polyphenol content than conventionally grown crop due to multiple factors (genetic modification, soil quality and diversity, etc.)

04/23/2020

As we celebrate Earth day, while simultaneously experiencing a World Health Pandemic; discussing health in a global perspective seems not only relevant but prudent.
In the modern world, it is quite easy to become disconnected with nature, as individual dependence has been blurred, or even removed from our day to day awareness.
However, separation from nature is only that of illusion as humans are inherently and intricately interconnected and dependent on nature. Everything we do onto nature, we to a certain degree, do to ourselves.
The health of our environment has a significant effect on human health, and how we behave in our environment has a direct impact on the health of our environment.
For example according to the approximately 7 million deaths are due air pollution. Today, 9/10 people breathe air containing high level of pollutants. Air quality does not only effect human health, but all Earth’s ecosystems and our climate, both of which that have indirect connections back to human health.
In a new publication the WHO also predicts that approximately 23% of global deaths could be prevented through a healthier environment.
Although it feels beyond our control, It’s the small acts of many, that will shift a conscious effort to make the world a better place for our tomorrows. I hope you can find a moment to step out into nature, listen, and feel moved to make a shift in an action or habit to create a positive change in the health
Here are a few inspirations but I would love to hear the things I missed.

✨Conscious consumerism
🥕support local, organic and regenerative farm efforts whose priority is holistic, global health from the ground up.
🚫Avoid plastic Reuse what you can and go out of your way to recycle.
♻️ avoid unnecessary purchases, and consider secondhand.
🔅Participate in local clean ups
🚯For example here in AZ there awesome groups like
🏕Make an intention to connect with nature daily – even simple practice like grounding by walking barefoot, a walk or hike surrounded by plant or wildlife, or watch the sunrise or sunset.

01/10/2020

Our Phoenix Functional Forum is Off to a great start in 2020! I want to send out gratitude to all that took the time to attend and network at our event , and for providing a space!
A huge thanks to .tomobryan for taking time out of is Phoenix visit to educate our developing functional forum group! We look forward to growing and serving a larger audience of practitioners in the future!
If you are a local health or wellness practitioner and are interested in attending our free month functional forum meetings private message your email and I will get you on our list!

“I can do things you cannot, you can do things I cannot; TOGETHER, we can do great things!”

06/03/2019

Simple, yet so complex.
Was so excited to see Dr. David Sapolsky speak, what an Ah-mazing presenter.
Thank you, Dr. Sapolsky for your truly unique and important contributions to science, and health!
If you haven’t read his books or listened to him before, I can’t recommend him enough! He has a great podcast interview with if you’re looking for a good one. (And This is a podcast you need to add your list any way- if you haven’t already!)
I don’t think we can have enough reminders of how pervasive stress is, and how it’s maladaptive long term exposure is such powerful influencers of health.
To name a few Conditions that have direct cause from stress:


Hormonal and metabolic disturbance, like
issues (both male and female)
including motility problems (an upstream cause of ), stomach ulcers, IBS etc.
Immune suppression, and increase risk for disease
Hope that list is enough to help nudge you to prioritize stress reduction and relaxation in your lives- DAILY!
@ Phoenix, Arizona

06/02/2019

Shout out to this woman for being an original inspiration and continued support in finding and pursuing my purpose. .
Not only was her exploration for truth and meaning something that was instilled in my values at young age (even though I would have never understood it as that then), she also never stopped working toward growth and change- despite it not always (not usually) being the easy path. .
In 2014 we attended the together, which catapulted my journey. Here we are 5 years later at AIC. So amazing to reflect on the growth and change both personally and in the community at large! And what a gift to be able continue to share conference attendance with my mom, and colleague... the original Dr. Ruegg.

06/02/2019

So proud to see the Veteran Association (VA) system leading change with a functional and integrative medicine model. This approach to health is for EVERYONE and should not be privileged medicine.
I spent over a year of my training in the VA health system; so I couldn’t be more excited to see these imperative shifts, and a whole human approach, being provided to such a deserving population.
First photo is the picture of their model of care, second are the goal directed questions being used to really personalize patients plans and support their unique health goals, and last is a graph that represents the comparative change (decrease) prescription cost from a year using this “whole health approach”. Thank you Dr. David Rakel for delivering such a wonderful presentation and for the important work that you’re doing!
@ JW Marriott San Antonio Hill Country Resort & Spa

05/30/2019

We are making Strides in functional medicine. So great to see these numbers grow!
It’s empowering to come together with so many intelligent, heart lead, individuals who are so tangibly passionate and connected to the work we are all apart of; working to forge and lead the brighter future to tomorrow’s health care delivery.
Love seeing NPs as the second highest professional group with certifications, but would LOVE to see a larger representation (only 10% NPs, and only 2% for other Nursing professionals). But a shout out to the representing 72% of certified practitioners!
Cheers to day 1, so happy to be here!
@ JW Marriott San Antonio Hill Country Resort & Spa

05/27/2019

“Why try to explain miracles to your kids, when you can just have them plant a garden”
My daughter has always had a special curiosity, and connection with plants, birds and bees. She is a garden child, no doubt. It really seems that children are a little closer to nature’s wisdom.
The spring after moving to AZ, we spent a whole weekend starting our patio garden – It was SO nice to have a little color to our brown tone everything. To the plants misfortune, a few weeks after we planted our herbs and flowers – Miah left for Minnesota for summer vacation; and in the four weeks she was gone, I successfully killed off 85% of plants – my mediocre gardening skills were no match to AZ summers.
Miah returned, and although bummed to see the garden, barren and dry – it didn’t stop her from seeing opportunity. From what she learned with spending time on the farm and with my grandma; the great green thumb, she began composting in our pots; using eggshells, coffee grounds and veggie scraps. Eventually the composted veggies seeds began sprouting plants. Miah, who is now 10, has been the sole tender to the flourishing plants seen in these pictures.
We call it the “mystery” garden, because we never knew what we were going to get from the sprouts.
We successfully have grown some herbs along with mini bell peppers (red and orange), cherry tomatoes, and our latest– is a squash plant; we wont know for sure for a few more months – but we are guessing butternut based upon the flowers and leaves.
Growing plant have endless benefits- not only do you get far more fresh, and clean produce (if growing edible plants); but it helps connect you back to nature; recognizing intention in the process, the virtue of patience, and the reward and beauty of the bloom or ‘harvest’.
Moral of the post- Plant something! Don’t lose touch with your child-like curiosity, Start small, and don’t give up!
@ Phoenix, Arizona

05/26/2019

Heading to a BBQ or picnic this Memorial Day? Check out this perfect low carb, protein enhanced, whole food, faux .
You get all the indulgence without any guilt. The ingredients are clean, with a nutrient dense punch; full healthy fat, protein and a little antioxidant kick with the berries.
Swipe for the full recipe and instructions. **Note that it’s Highly adaptable, to make substitutions easy! 🙂
Ingredients



@ Phoenix, Arizona

04/01/2019

No caption needed. This ☝🏼is what it’s about. Human connection, and facilitating shifts toward healing. It’s not a protocol. There is no potion, tincture or drug that can match the healing potential within. Each individuals journey is as unique as they are. Blessed to be part of this work💜🙏🏼.

03/31/2019

Breakfast burnout?
Check out these yummy maple, plantain turkey breakfast sausages. They are quick and easy to prep, full of nutrient dense ingredients, and best yet- they’re delicious!
In my practice, most of my patients use some form of an elimination food plan to facilitate their healing. During this process foods like eggs often come off the menu along with other know allergenic/immunogenic foods (gluten, dairy, soy, grains, etc.). When prescribing these therapeutic food plans; one of the most popular responses I get is - “What am I suppose to eat for breakfast?!” Although I often encourage people to think outside the box of “what breakfast food should be” and often suggest leftovers from dinner, or in some cases no breakfast [this scenario requires its own post]. But as I breakfast food lover myself, I have been playing around in the kitchen for some nutritious “breakfast” food recipes, and this is one of the few I have perfected.
A few notable therapeutic intentions with this recipe include the use of plant foods with meat, especially the use of fresh herbs (dried works well too. Not only does this provide wonderful flavor, it also helps protect against things like “advanced glycation end products or “AGES” that are byproduct of the cooking process. By cooking meat with herbs, or consuming plant foods along with meat neutralize the effect of these potential free radical producing agents.
As for a note on elimination diets:

By reducing problematic food in the diet, you effectively “reduce the noise” of the immune system, so when the problematic foods are reintroduced, the body can be “heard” - meaning you experience noticeable associated symptoms with foods when they are reintroduced. Identification and removal of food sensitivities is an important element to healing the gut, and improving over all health.
If you feel like you might be suffering from hidden food sensitivities- I encourage you to seek out a Functional medicine provider to work with you to achieve you deserved, optimal health!

11/05/2018

“It’s the life in food, that gives us life.”
Macronutrients (protein, fats, and carbs) continue hold the spotlight in the nutritional discussion around nutrition, diet, and health.
However, growing research of phytonutrients, vitamins, and minerals has demonstrated that these dietary components are powerful in affecting and supporting human health, and warding off disease - and deserve a spot at the table, when discussing dietary recommendations.
Phytonutrients or phytochemicals are compounds found in plant-foods. Since plants cannot run, swim or fly, they use phytochemicals as a way of protecting themselves from stress, pests and other environmental hazards. When we eat these, it has been shown the mild “stress” they provide, delivers a cascade of benefits ranging from antioxidant activity, healthy gene up-regulation, and enhanced enzyme function to name a few. These compounds have been previously viewed as nonessential components of the diet. Research suggests we have overlooked the the benefits of the bioactive compounds in plants, that extend beyond basic nutrients; emphasizing that they not only essential, but vital in a diet for promoting health and treating disease.
There have been over 20,000 identified phytochemicals produced by plant foods, many that are just beginning to be understood in their effects on human biology. To date research has demonstrated that these bioactive compounds found in plants modulate cancer risk, and recurrence (specifically in breast and colo-rectal cancer), decrease risks of heart disease, lipid disorders, and facilitate multiple detoxification pathways in human cells.
Different phytochemicals are present in the various color spectrums of plants- so to ensure you’re catching your phytonutrients needs, eat the rainbow, of WHOLE, organic, real food. In my following posts I’ll be sharing the different health benefits on consuming the various plant colors, and what the latest research is showing. 🍎🍊🍑🍌🥦🥒🍆🍇

11/02/2018

.
“We don’t see things as they are, we see things as we are. “
Sometimes we need a change of scenery or a little bit of space to reflect, to see how much we “get in our own way”. .
I’m talking about that nagging voice, that is constantly on reel: saying that what we have isn’t enough. Whether it’s body image, intellect, family dynamics, career, financial, or other personal outlets; we live in a culture that constantly pressures us to be more or have more, and look perfectly doing it all. .
And not only is it UNREALISTIC, exhausting and discouraging..it’s just not true. All of that noise distances from connecting with our true selves, and the innate peace that lives within all of us. When we take the time to sit with ourselves, we can gain clarity of our truest dreams, meaning, and purpose...and find our hearts in the space of gratitude.
I invite you to make some space, get out into the untouched places, and find you. We all share a great wisdom, and it lives in the present moment, get there — and protect it 💜✨

11/02/2018

.
“We don’t see things as they are, we see things as we are. “
Sometimes we need a change of scenery or a little bit of space to reflect, to see how much we “get in our own way”.
I’m talking about that nagging voice, that is constantly on reel: saying that what we have isn’t enough, whether it’s body image, intellect, family dynamics, career, financial, or other personal outlets; we live in a culture that constantly pressures us to be more or have more, and look perfectly doing it all.
And not only is it UNREALISTIC, exhausting and discouraging..it’s just not true. All of that noise distances from connecting with our true selves, and the innate peace that lives within all of us. When we take the time to sit with ourselves, we can gain clarity of our truest dreams, meaning, and purpose...and find our hearts in the space of gratitude.
I invite you to make some space, get out into the untouched places, and find you. We all share a great wisdom, and it lives in the present moment, get there,and protect it 💜

10/08/2018

How many times higher do you think the radiation background levels are today compared to 30, 40, 50 years ago? …..a Quintillion times, that’s 10, with 18 zeros. Or one Billion, billion…😳🤯

The use of cellular, bluetooth, and wifi capable device along with wireless routers all emit electromagnetic radiation (EMR). This type of radiation is non-ionizing, which is a classification of the wave frequency. This type of radiation is different than radiation emitted by x-ray’s or gamma rays which is known as ionizing radiation.
The telecommunication industry and federal communications commissions (FCC) has long claimed that low level radiation from non-ionizing EMFs poses no harm to human health.
However, according to the Nation Institute of Health (NIH), growing research (over 25,000 published articles) from NON-industry funded studies demonstrate strong evidence of biological harm. The National Toxicology Program (NTPs) is currently finalizing findings from it’s largest study ever, a 25 Million dollar project examining the question of cell phones and human health. Preliminary findings revealed statistically significant brain and heart tumors, and DNA damage from cellular phone use. Other research has found significant reduction in male s***m count, and other fertility disturbances.
Children, and fetuses are especially vulnerable to these adverse effects. This was demonstrated in 1998 by Gandhi and colleagues demonstrated in picture two, where you can see the pe*******on of radiation to be significantly greater in children. Which would explain the findings of reduced cognitive function, Attention disorders and other neuropsychiatric spectrum disorders that are growing at alarming rates.
Take a second to review the safe cellphone guide. (👉🏼picture 3) and for more information, check our http://www.ewg.org to find more information on radio frequency risks and ways to protect yourself and family.

Also check out the the documentary to learn more about the health risks associated with RF and wireless devices. @ Phoenix, Arizona

10/04/2018

This week we were visited by a few days of monsoons here in the Valley. With grey skies and a drop in temperature (yes for us Phoenicians, 70s degrees counts as a cool down) it was the perfect chance to enjoy nourishing soup, that is usually deterred by our 90+ temps.
I batch cooked this meal from scratch in 50 minutes in my . The left overs have been a quick and satisfying lunch for our whole family this week. The broth made it very versatile, and allowing for adding of different proteins and veggies, without getting bored with the same thing. And it made enough to freeze for a quick go-to when we’re in a pinch for a healthy, quick meal.
The soup base was made using local grass fed beef bones from our meat market, vegetables, and herbs. Swipe 👉🏼 for full ingredient list.
Bone broth is chuck full of SO many beneficial nutrients ranging from vitamins and minerals, along with some super important amino acids (proteins) like glutamine, glycine, and arginine that are challenging to get because they are predominately found in cartilage and connective tissue. These amino acids are important cofactors in many cellular processes, are shown to have important anti inflammatory properties and L-glutamine supports healing of the GI lining and enhances gut barrier function.
Pictured here you see some added raw dandelion, which is a potent bitter green that is known to support liver and gall bladder function which helps in .
We made bison meat balls which was a nice flavor complement and a great source of protein important for additional essential amino acids and satiety, omega 3 fatty acid, and b12.
Who else loves soups? What’s your favorite way to have yours? @ Phoenix, Arizona

10/03/2018

Ready to make a change in your health? Do you want to know the root cause of your health care concerns? With a 90 minutes consult with me we will match focused labs and functional medicine testing, with symptoms and extensive history to uncover what’s making you sick, and create a personalized treatment plan to restore balance and health. For a limited time receive 20% off visits and packages booked with me at Arizona Wellness Medicine.
Whether your suffering from chronic disease, looking to optimize athletic/physical performance, or just wanting promote health and prevent disease; I will partner with you to create a personalized plan to get you to your goals. Contact our office or check link in bio for more info!

10/03/2018

10/03/2018

Gut infection and/or gut dysbiosis, is probably the most common thing discovered by functional medicine practitioners.
If you missed my three part post on gut health, go back and check it out, as it help clarify, how testing and treating the guy can make a HUGE difference in your overall state of health.
Curious to what symptoms may suggest a disrupted gut?
*GI symptoms: Gas, bloating, fullness after eating, Heartburn, constipation (less than one BM daily), diarrhea, altered stool consistency (unformed, undigested food, floating stool etc.) or foul smelling, and abdominal pain.
symptoms not involving the GI tract are less obvious to connect back to the gut.
•skin disorders (Eczema, psoriasis, acne, athletes foot) are HIGHLY associated with disruption in the composition of the mibrobiota.
•Other symptoms or disease states that suggest gut disruption include: obesity, weight gain- or inability to lose weight, diabetes, hypertension, headaches, Joint pain (arthritis), autoimmune disease, chronic fatigue, depression and anxiety.
So you get the point, everything is interconnected, and can often be traced back to the gut.
In functional medicine we have several ways to evaluate the health of the GI tract and microbiome. The most common include comprehensive stool analysis, Breath testing, and Organic acids testing. Through a detailed history and description of symptoms, your functional medicine provider will be able to determine what tests are appropriate for a comprehensive assessment. With results of focused lab and functional medicine testing use a tailored four R approach to heal and optimize the gut is prescribed:
Remove: food allergens, toxins, infections: parasites, bacteria, yeast overgrowth.
Replace: what’s missing; whole real food, digestive support like enzymes/stomache acid.
Reinoculate: Reintroduces the right strains of healthy microbes.
Repair: Use of healing nutrient and or botanical combinations to rebuild and strengthen the gut lining.
If you suffer from conditions or symptoms listed, consider working with a trained functional medicine provider who can help identify and treat the root cause.

09/30/2018

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Sunday brunch is my favorite!
Don’t worry, I shared the plate of waffles 🙃
And I shared the recipe, swipe 👉🏼. These are a fan favorite over here. The recipe is pretty versatile, You can sub ingredients based on your preference, the ones pictured are made with macadamia nuts and walnuts.

Interested in the “Purpose of My plate” read more.👇🏼(pictured left)
I have a variety of color, and species of vegetables - this not only provides me with a spectrum of vitamin and minerals, but different flavonoids that provide antioxidants to help clean up stress at the cellular level, and protect against damage to the cell and/DNA. The combination of cooked and raw vegetables provide fiber or “prebiotics”; ie food for healthy gut bacteria and balance.
2 organic Free range(pastured) eggs cooked over easy: Lightly cooking eggs helps prevent damage to the fragile fats and cholesterol- over cooking leads to oxidation of fats-> which either renders the nutrients useless or in some cases harmful... think of oxidation as “stress”
**Eggs from chickens that are free range, have higher omega 3 content than cage free and conventional eggs. (and are free of byproduct from improper farming practices like )
Omega 3 fat is one of two essential fatty acids. Adequate omega 3 is needed for brain health, (especially in pregnant/breastfeeding moms because it’s role in neural development), cardiovascular health, metabolic health, inflammatory modulation, and multiple other cellular functions. Most Americans are typically low in the omega 3 fatty acid, which creates a pro-inflammatory state.
In addition, eggs provide notable levels of choline, Potassium, folate and fat soluble vitamins A, E and D. @ Scottsdale, Arizona

09/29/2018

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To grasp the role of the “Microbiome” in human health, it’s important to understand the fundamentals of it’s existence in the human organism.
The human microbiota, is a composition of billions of microbes: including but not limited to bacteria, viruses, and fungi. These microorganism collectively exist at numbers estimated between 2 to 10 times that of human cells. The term microbiome refers to the collective genomes of these microbiota; whose active genetic material is found to be 150 times that of human genes!
The majority of the human microbiome exists within the large intestine, which brings further clarity to the role of our gut and overall health.
As illuminated in the discussion of the gut barrier (see previous post) the intestinal microbiota protect, and enhance barrier function through multiple mechanisms. This in and of itself contributes to immune system regulation.
The microbes further modulate immune system function, anti -inflammatory properties, systemic metabolic functions, and many other physiological influences by producing various metabolites, which have active biological roles
The metabolites made by our microbiota are strongly dependent on the type and diversity of microbes present, along with the precursor molecules from the diet, or internally produced products like bile acid.
For example, plants contain fibers that are indigestible by human, but are the predominant food source for bacteria, which results in bi-products of a number of biologically beneficial and protective metabolites.

On the other hand, a diet low in fiber, and high in processed foods starves out beneficial strains, and encourages over growth of potentially harmful strains, creating “dysbiosis” or imbalance; impeding proper biological function as a result.

The role Dysbiosis has been found in many diseases:
*cancer
*obesity
*diabetes
*autoimmune disease
*anxiety and depression
*Asthma and other allergies
*Inflammatory bowel disease
Although we are still piecing together the puzzle of our interdependence upon these micro-organisms, it is very clear, we ought to emphasize lifestyles, and treatments that support healthy microbial balance.