Raydiant Wellness LLC

Raydiant Wellness LLC


Afraid to leave your healthcare job behind and start on a new career path?

Join me Wednesday, January 6th at 4:00 PM CT as I interview Dr. Malia Ray, the owner of Raydiant Wellness LLC

We’ll be discussing how Dr. Ray left behind her role as a physician in the health care system and ventured out on her own to do work that lights her up while helping others in a meaningful way.

Bio: Malia started out her career in medicine as a pulmonary and critical care physician. After moving to Rochester, MN, in 2015, she found herself questioning whether a career in medicine was right for her.

After much soul searching, she chose to leave her position as a physician. She spent the next few years learning, experiencing, and reflecting.

This journey led her to discover her passion for Lifestyle Medicine and Wellness Coaching.

She felt so strongly that she had found her calling, that she took the leap and opened her own business, Raydiant Wellness, this summer amidst the pandemic.

Malia is all about adding energy to your years, and years to your life.

Utilizing Lifestyle Medicine to help you
Thrive, not just Survive
Live Longer and Live Better

All information on this site is intended for educational purposes, and does not substitute for medical advice provided by your medical team. Interaction on this site does not establish a physician-patient relationship.

Operating as usual


As someone who spends more time than the average Joe discussing bowel habits, I appreciate a little poo humor every now and then. πŸ˜‚πŸ’©

One of the best indicators of your health is the quality and quantity of your poo!

Photos from Raydiant Wellness LLC's post 07/01/2022

I stumbled across these two fawns while hiking yesterday. I pulled out my phone quickly so I could snap a pic before they ran off, but to my surprise, the first fawn did the exact opposite. It kept walking closer to me, clearly very curious.

As I continued my hike, I got to thinking about how we are all curious as babies, toddlers, and young kids. Somewhere along the way, we lose that curiosity.

As a physician that prioritizes lifestyle modification, I see this lack of curiosity as a hindrance to progress.

We try a program or behavior change. It doesn't give us the results we want or we can't stick to it, so we beat ourselves up and decide we just can't reach that goal so why keep trying. The more often this happens, the harder it becomes to initiate any behavior modifications for fear of failure, yet again.

What if we were curious about why that program or behavior change didn't work for us. We could learn something and make some tweaks to make it more likely to work for us. This process may take longer to yield the results you want, but the results are more likely to be sustainable, which is key.

And curiosity feels so much better than self-deprecation.

Take a look at something you are struggling with through the lens of curiosity and let me know how it goes.

Timeline photos 06/21/2022

So frolicking in a pool of cold water all day is not an option for you?

How can you still stay safe in these high temps?

Hydrate, hydrate, hydrate!

Our sweat isn't just water; it also contains some electrolytes, most notably sodium and chloride.

If you are going to be doing a lot of sweating, it's a good idea to add salt to your water (about 1/8 teaspoon per 4 cups of water)**. Adding in 1-2 tablespoons of maple syrup will contribute some potassium and magnesium. For additional flavor, add a splash of lemon juice, lime juice, or other fruit juice.

Fruits and vegetables are also hydrating. Watermelon, strawberries, cantaloupe, peaches, oranges, cucumber, celery, tomatoes and lettuce stand out as some of the most hydrating.

Stay safe out there! πŸ”₯

** If you suffer from congestive heart failure, high blood pressure, or other chronic medical conditions, please check with your healthcare provider before adding additional salt to your diet.

Photos from Raydiant Wellness LLC's post 06/17/2022

Earlier this week, I shared that adding vinegar to meals can help to lower blood sugar and triglyceride levels and can aid in weight loss when used consistently.

Adding vinegar to a salad dressing is the most common way of incorporating vinegars into meals. But there are other options!

This week I had fun seeing how many different ways I can add vinegar to my meals. Here's what I came up with:

πŸ‘‰ Drizzling over roasted asparagus (Maple balsamic on one occasion and Neapolitan Herb Balsamic on another)
πŸ‘‰ Drizzling over roasted (or air fried) brussel sprouts (Maple balsamic)
πŸ‘‰ As a marinade for tofu that I added to a stir fry (Honey Ginger Balsamic)
πŸ‘‰ Grilled vegetables tossed in Neopolitan Herb vinegar prior to grilling, then used in a salad with an avocado based dressing
πŸ‘‰ Drizzled over a berry fruit salad (Raspberry balsamic)
πŸ‘‰ Drizzled over oatmeal with berries (Raspberry balsamic)
πŸ‘‰ Added to my Perrier carbonated water (Raspberry balsamic)

Any ways you like to use vinegar that I didn't include?

Shout out to Red Wing Olive Oils and Vinegar for their help in helping me pick out flavors and generating ideas!

Timeline photos 06/14/2022

Vinegar as medicine? Yes!

How so?

Studies have shown that

πŸ‘‰ 2 tablespoons of vinegar a day (one with lunch and one with dinner) can decrease average blood sugar by 16 points within 1 week (as effective as some medications!)

πŸ‘‰ vinegar with a meal can decrease triglyceride levels one hour after that meal

πŸ‘‰ 2 tbsp of vinegar per day everyday for 12 weeks can facilitate a 4-5 lb weight loss with a loss of 1 inch off the waist (thought to be due to activation of an enzyme that inhibits fat formation and facilitates the breakdown of fat) *** must sustain the vinegar intake to sustain the weight loss

Given that vinegar is an acid, it can cause irritation and burning of your esophagus and can erode tooth enamel if consumed by itself.

Stay tuned... later this week I will share some easy ways to add vinegar to your meals.

Photos from Raydiant Wellness LLC's post 05/27/2022

Can what you eat actually affect your mood? Of course!

The building blocks of our neurotransmitters come from the food we eat and the reactions that create these neurotransmitters require different substrates, such as vitamins and minerals.

Tryptophan is an amino acid that serves as a building block to make serotonin, our feel good neurotransmitter. Low tryptophan intake can affect our mood.

Folate is a vitamin that is required to make serotonin, dopamine and norepinephrine. Having low folate levels has been shown to predict a poorer response to antidepressants.

Omega 3's are crucial for brain health and have been shown to improve depressive symptoms, especially in those with more severe symptoms. The EPA component seems to be more helpful than the DHA.

Beans and ground flax seed are two of the foods that I believe everyone should be eating regularly for optimal health. You'll see them pop up on these lists, and their benefits go beyond improving mood!

Timeline photos 05/24/2022

Excited to be spending the noon hour tomorrow talking with Denise on her Wonder Series podcast.

Denise just published her book : Healthy Living, Happy Life: A Practical Path to Finding the Healthy Lifestyle That Works for You.

Denise and I see eye-to-eye on a lot of health topics so I am excited to have her book as an additional resource to recommend. The Kindle version is currently $0.99 on Amazon!

Timeline photos 05/20/2022

Having been in the medical field for over 15 years, I know that depression can feel like a deep dark hole that is impossible to climb out of. Medications have their role, but I've rarely seen them lead to life changing results. While finding the motivation to make lifestyle changes can be hard for everyone, it can be even harder when you don't feel like getting out of bed. I get it. But small changes can create big results...

Since beginning to incorporate the lifestyle medicine approach into my treatment plans, I've had the pleasure of seeing many people improve their mood, their energy level, and their general outlook on life. It doesn't happen in days, but it can happen over weeks and months. If you are interested in learning more about my approach, let's schedule a chat. (Email me at [email protected] or send me a DM)

Here are some recommendations to get you started:
1) Drink an adequate amount of water (your brain functions better when it is receiving adequate blood flow)
2) Get regular physical activity (research has shown that regular physical activity can be as effective as an antidepressant)
3) Get exposure to morning light, natural or via a light box. (Huge for us Minnesotans in the winter- Love my light box!)
4) Start a gratitude practice.
5) Do some deep breathing (the brain functions better with high normal oxygen levels)

Timeline photos 05/17/2022

The science is overwhelming that pets can alleviate stress, improve mood, and reduce the feelings of loneliness and social isolation. Did you know that those with emotional and mental health struggles can get supportive documentation from a mental health professional for an emotional support animal?

There are laws that protect against discrimination for those who have emotional support animals. The Fair Housing Act gives emotional support animal owners the right to keep their animals, even if the housing complex prohibits pets and also exempts them from weight and breed restrictions and extra pet fees. Unlike service animals, emotional support animals are not able to travel on airplanes or go into establishments that are not pet friendly.

Share an emoji or picture of an animal who makes your life a little brighter.

Timeline photos 02/03/2022

February is American Heart Month! This month, I will be sharing information on heart disease prevention, both primary (preventing its onset) and secondary (reducing the probability of an event in someone with known heart or vascular disease).

What questions do you have about heart disease? Leave them in the comments!

Today at 7pm CST, I will be doing a Facebook Live in my Facebook group on this topic. Click this link if you are interested in joining: https://buff.ly/3t7CTH5

Timeline photos 01/25/2022

Earlier this week, I shared 6 areas to focus on to reduce your risk of cognitive decline. One of them was nutrition. The MIND diet has been shown to slow the rate of cognitive decline. It is a blend of the DASH diet and the Mediterranean diet.

It emphasizes the intake of vegetables, whole grains, beans, nuts, seafood, poultry and olive oil, while limiting butter and margarine, cheese, fried foods, red meat, and pastries and sweets. Unique to the MIND diet is the specification that one should eat at least 1 serving of green leafy vegetables daily with a regular intake of berries.

Interested in a sample MIND diet 4 day meal plan? Comment BRAIN below to receive the link to the sample meal plan.

Since each person has different nutritional needs, tolerances, and calorie requirements, this meal plan will likely need to be altered to fit your exact needs, but it can serve as an idea generator if you are interested in moving your nutrition closer to a brain healthy diet.

Photos from Raydiant Wellness LLC's post 01/24/2022

In December, the U.S Department of Health and Human Services up-dated their National Plan to Address Alzheimer's Disease by adding in a goal to promote healthy aging and reduce the risks that may contribute to the onset of Alzheimer's disease.

There are so many factors that contribute to the onset of Alzheimer's disease that treatment with one pill or modality is proving to be difficult, if not impossible. Preventing its onset is a much more promising option!

The 6 areas they recommended focusing on to reduce the risk of cognitive decline are
1) Neurovascular risk management (i.e managing high blood pressure and type 2 diabetes), 2) Physical activity, 3) Sleep, 4) Nutrition, 5) Social Connection, 6) Cognitive Stimulation.

What a coincidence that those focus areas align perfectly with the pillars of lifestyle medicine!

If you feel your brain needs a little help, I'd love to help you create a plan to make it healthier. An added bonus is that same plan will also help other areas of your health too!

In-network insurances: Blue Cross Blue Shield, Medica, Medicare, Medicaid, United Health Care


Facebook Live

Savory and Sweet Holiday Inspiration Cooking Demo

Timeline photos 12/09/2021

Join Jennifer and I in the kitchen tomorrow for some holiday cooking! Jennifer will be preparing a savory vegetable dish and I will be putting together some tasty, yet easy, desserts. If you can't join Live, be sure to check out the replay.

Who is Jennifer, you may be wondering? She is a Lifestyle Medicine physician and a friend from residency. She is also a fabulous cook!

Timeline photos 11/17/2021

Food is defined as a substance that provides nourishment. Currently, a lot of us are overfed but undernourished. We eat too many calories, but not enough of that food actually provides our bodies with the nutrients that they need. How nourishing were your meals today? Can you aim to do a little better tomorrow?

Watch the PlantWise Documentary 11/15/2021

Watch the PlantWise Documentary

Looking for motivation to consistently make good choices when it comes to your nutrition? If you can find 45 minutes in your evening to watch this PlantWise Documentary, you will walk away inspired to prioritize health promoting foods.

Consistency over months and years will add healthy feel-good years to your life (and less pounds on your frame), but you don't need to wait months and years to see the benefits. I guarantee you will notice an improvement in how you feel with just 1-2 weeks of consistently making health promoting food choices.

If this film motivates you but you don't know where to start, comment READY below and I'll reach out to help you get started.

Watch the PlantWise Documentary Watch the PlantWise Documentary.

Timeline photos 11/08/2021

I'm spending most of this week participating in the virtual Lifestyle Medicine conference. Learning some great things to share with you! Topics include the microbiome, sleep, women's health, brain health and medical system reform. Which of these topics interest you?

Cupcake (my dog) is enjoying learning about how the fruits and veggies that she loves (particularly sweet potatoes and apples) are so beneficial for the microbiome. 😁

Timeline photos 10/06/2021

Bean intake has been found to be "the most important predictor of survival in older people". For every 2 tablespoons (21 grams) you add daily, you decrease the risk of premature death by 8%!

Some other benefits include:
- Decrease in LDL cholesterol
- Lower blood pressure
- Reduction in tummy fat
- Reduced blood sugars

Ready to add some beans to your diet? Join me this Thursday at 7pm CST, in my Facebook group, Lifestyle Health Hacks, for a discussion and demonstration on how to easily add more beans to your diet.

Join here: https://buff.ly/3t7CTH5

Timeline photos 09/22/2021

Sometimes we can feel stress in our bodies (tension, anxiousness, difficulty sleeping or the overwhelming desire to sleep or retreat from life) but we can't exactly pinpoint what is causing it.

The question "What (or who) drains my energy?' can be helpful to identify those things in our life that are causing distress ("bad" stress).

On the flip side, the question "What (or who) gives me energy?" can be helpful to identify those things that are helping us to break the stress cycle and build resiliency.

What small steps can you take to reduce the time you spend on those things (or people) that are draining your energy?



Research has shown that chronic perceived stress increases the risk for cardiovascular disease (heart attacks, narrowed arteries, strokes). There are multiple mechanisms. One is that stress causes an increase in inflammatory cells which leads to inflammation in the arteries.

Stress management is as important as diet, physical activity, and smoking cessation when it comes to the health of your heart and arteries.

What are you doing to manage your stress? ( I hate to be the bearer of bad news, but zoning out in front of the TV and/or drinking alcohol aren't really alleviating your stress)

We'll be talking stress during my Facebook Live this Thursday, 7pm CST in my Facebook group, Lifestyle Health Hacks. https://buff.ly/3t7CTH5

reference: PMID: 28088338

Timeline photos 09/02/2021

I'll be going Live tonight in my Facebook group, Lifestyle Health Hacks, to talk about a method that will help curb emotional eating. Relying solely on willpower is a recipe for disaster. Who has willpower remaining after a long exhausting stressful day filled with decisions? See you there!

Join the group here: https://buff.ly/3t7CTH5

Timeline photos 08/27/2021

Planning out meals to ensure we get adequate fiber can be a challenge. What about just taking a fiber supplement instead?

Some of the benefits of eating foods high in fiber can be achieved with the addition of certain fiber supplements. These include a lowering of cholesterol, improvement in blood sugars, more regular bowel movements and weight loss. However, all of the foods that are naturally high in fiber are also high in vitamins, minerals, antioxidants and phytochemicals.

Most of the studies on fiber are done with a high fiber diet, so it can be hard to tease out how much of the benefit comes from the fiber, and how much comes from all the other goodness that are packaged in high fiber foods.


πŸ”₯ This one piece of medical advice can help resolve and/or prevent so many medical conditions. πŸ”₯

πŸ‘‰ Constipation
πŸ‘‰ High cholesterol
πŸ‘‰ Hormonal Imbalance
πŸ‘‰ Colon cancer
πŸ‘‰ Insulin resistance
πŸ‘‰ Weight gain
πŸ‘‰ Depression and anxiety

The gut microbiome (all the bacteria, viruses, fungi that live in our GI system) has been shown to be correlated with all of these conditions and more! These benefits can only be achieved if we feed these beneficial microorganisms FIBER.

Only 7% of the American population ingest the recommended daily intake of fiber, which is 25 grams for women and 38 grams for men.

I believe so strongly in the benefits of eating adequate fiber that I want to help you reach the recommended daily intake.

The Fiber Challenge is running Monday, August 23, through Friday, August 27 in my free Facebook group: https://www.facebook.com/groups/lifestylehealthhacks

In this free challenge, you will receive a guide that will make it easy for you to reach your daily fiber goal, along with tips, tricks, and support posted daily in the Facebook group.

Let's optimize our gut microbiome and our health together!


I'll be going LIVE tonight at 7:30 pm CST in my free Facebook group! I'll be sharing why you should always be striving to optimize your gut microbiome. We'll end with a challenge that we can all do together to start (or continue) the process of optimizing our microbiome. Will I see you then?

Join us here: https://www.facebook.com/groups/lifestylehealthhacks


There was a study published in March that combined data from 2 large studies with >100,000 men and women followed for about 30 years. They analyzed their fruit 🍎 and vegetable πŸ₯¦ intake and its relationship to several key endpoints. They found:

1) Fruit and vegetable intake is associated with reduced rate of death, particularly death from cancer, cardiovascular disease, and respiratory disease.

2) Intake of 5 servings of fruits and vegetables (2 servings fruit, 3 servings vegetables) appeared to be the sweet spot that was associated with the lowest rate of death.

3) The starchy vegetables, such as peas, corn and potatoes, did not appear to have the same benefit as the non-starchy vegetables. Fruit juice also did not appear to provide a mortality benefit.

Take home: πŸ”₯πŸ”₯ Aim for a minimum of 2 servings of fruit and 3 servings of non-starchy vegetables daily. Eating more than this, or adding in the starchy vegetables, is not going to cause harm. Per this study, it just won't bring you as much bang for your buck in terms of reducing the risk of the death. They do offer other benefits, though. πŸ˜€

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1027 7th Street NW Suite 202
Rochester, MN

Opening Hours

Monday 9am - 5pm
Tuesday 11am - 7pm
Wednesday 11am - 7pm
Friday 9am - 4pm

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