Healthful Living San Diego

Healthful Living San Diego Master of Science in Integrative Nutrition. Nutritionist, Certified GAPS Practitioner, BCHN®️ This is what Nutritional Therapy does in the 21st century.

“Let food by thy medicine, and medicine be thy food” (Hippocrates 460 B.C.) is one of the fundamental principles that Hippocrates, the father of western medicine, used to help people maintain optimal health. As a holistic discipline used for thousands of years, Nutritional Therapy is now being rediscovered by modern culture. This system of healing is based on the belief that food, the way nature intended, provides our bodies with the materials necessary to achieve optimal health. Our bodies are constantly exposed to environmental toxins, lack of sunshine and exercise, prepackaged foods stripped of all their real nutrients, and stress. In our fast-paced world, eating is often considered as a nuisance, something that interrupts our busy lives. We have to “eat fast”, maybe while working at the desk, or driving around, hence the poor choices we make (fast-food, drive-thrus, 90 second microwave meals), sacrificing the quality of the food we eat in the name of convenience. Nutritional Therapy will help you embrace food for what it should be, our sustenance, and will teach you how to wisely nourish yourself and your loved ones.

🎓Milestone Achieved!I’m thrilled to share that I have successfully completed and defended my doctoral dissertation at th...
10/24/2025

🎓Milestone Achieved!
I’m thrilled to share that I have successfully completed and defended my doctoral dissertation at the American College of Healthcare Sciences, earning my Doctor of Science (DSc) in Integrative Health.
My dissertation titled “An Integrative Sleep Protocol for Parkinson’s Disease: A Focus on Melatonin, Cannabidiol, Acupuncture, and Bright Light Therapy” explored integrative, evidence-based interventions to improve sleep quality and overall well-being in individuals with Parkinson’s disease, highlighting therapies that complement traditional pharmacological care.
The research culminated in the development of an evidence-based, integrative sleep protocol, informed by a systematic review and subgroup meta-analyses. The result is a practical, customizable framework for clinicians across neurology, integrative medicine, and wellness settings, offering a comprehensive, non-pharmacological approach to managing sleep disturbances in PD.
I am deeply grateful to my chair committee, mentors, and colleagues who supported and inspired this journey. I look forward to continuing this work through research and clinical applications in neurorehabilitation and integrative health.

❤️ This work is dedicated to my sweet Nonno Pasquale, who faced Parkinson’s disease with courage and grace.
Thank you for always leading by example and showing me that hard work, integrity, and dedication form the true foundation of a person’s character. Your life continues to inspire me every day, and this work is dedicated to your memory with love and gratitude.

The abstract of a paper I authored titled “Rheumatoid Arthritis Review: Pathophysiology, Treatment, and Integrative Appr...
10/16/2025

The abstract of a paper I authored titled “Rheumatoid Arthritis Review: Pathophysiology, Treatment, and Integrative Approaches” was just published in the journal Integrative Medicine: A Clinician’s Journal.

Weight loss is not a comfortable process.You will get hungry. You might feel restricted. But you cannot lose the weight ...
09/19/2025

Weight loss is not a comfortable process.
You will get hungry. You might feel restricted. But you cannot lose the weight without going through the process.

Surgery may be necessary in a very small number of cases, but it should never be the first option. I would not consider it until every other approach has been exhausted. The discomfort of lifestyle change is temporary — but the benefits last a lifetime.

Our teeth are more connected to our overall health than most of us realize. The intricate network of nerves in our teeth...
09/16/2025

Our teeth are more connected to our overall health than most of us realize. The intricate network of nerves in our teeth communicates directly with the brain, highlighting just how important oral health is for the entire body. Every tooth has a connection that can influence different systems, which is why what we put in our mouths — from fillings to fluoride — may have a bigger impact than we think.

Taking care of your teeth isn’t just about a bright smile — it’s about protecting your brain, your organs, and your whole-body wellness. 🧠✨

What are your thoughts on the mouth-body connection?

🛌✨ **Want better sleep? Science says it could be as simple as moving your body every day—even for just 10 minutes!**A br...
08/13/2025

🛌✨ **Want better sleep? Science says it could be as simple as moving your body every day—even for just 10 minutes!**

A brand new study from UT Austin (Journal of Physical Activity & Health, July 2025) followed students over several months and found that those who exercised daily—even briefly—got more deep, restorative sleep. This phase of sleep is when your body repairs itself, your mind resets, and you wake up feeling refreshed.

What’s surprising? **Consistency mattered more than total workout time.** So it’s not about how long or hard you exercise, but about making it a daily habit. Even a brisk walk, a quick stretch, or dancing to your favorite song counts!

**Why does this matter?**
- Deep sleep supports your immune system, muscle recovery, and mental health.
- Better sleep means better mood, memory, and focus during the day.

**Tip:** Try adding 10 minutes of movement to your daily routine—your sleep (and your future self) will thank you.

Reference: Baird et al., 2025
PIMD: 12177967
DOI: 10.1186/s44167-025-00079-7

✨ Ciao & Welcome! I’m Francesca ✨I’m a Board Certified Holistic Nutritionist, National Board Certified Health & Wellness...
08/12/2025

✨ Ciao & Welcome! I’m Francesca ✨

I’m a Board Certified Holistic Nutritionist, National Board Certified Health & Wellness Coach, and Nutritional Therapy Practitioner — passionate about helping people feel their best from the inside out.

My own health journey began when I moved from Italy to the U.S. and found myself struggling with symptoms no one could explain. I learned firsthand how frustrating it is to feel unheard in the traditional healthcare system — so I took matters into my own hands. Through education, research, and healing, I not only reclaimed my health but found my life’s work: guiding others on their own path to wellness.

🌿 What I do:
I specialize in integrative nutrition, gut health, metabolic balance, and prenatal/postnatal wellness — blending science-backed strategies with a compassionate, personalized approach.

🍋 What you’ll find here:
• Nutrition tips that actually make sense
• Functional health strategies
• Meal ideas & recipes
• Science simplified for everyday life
• A dose of inspiration to keep you motivated

Whether you’re looking to heal your gut, balance your hormones, boost your energy, or simply feel good in your body again — you’re in the right place.

📍 Based in San Diego, but I work with clients worldwide.

💬 Drop a comment and let me know where you’re tuning in from! I’d love to connect.

🍏 Minimally Processed vs. Ultra-Processed: Which Diet Wins?A new UK study just dropped some serious food for thought: Ev...
08/11/2025

🍏 Minimally Processed vs. Ultra-Processed: Which Diet Wins?

A new UK study just dropped some serious food for thought: Even when following the UK’s Eatwell Guide, people lost **more weight and body fat** on a diet of minimally processed foods (MPF) compared to ultra-processed foods (UPF)! 🤯

Key takeaways:
✨ More weight loss with MPF
✨ Better control over cravings
✨ Both diets were “healthy”—but processing made a big difference!

With so much of our food being ultra-processed, this research suggests it’s not just *what* you eat, but *how* it’s made that matters.

🔗 Check out the full study in *Nature Medicine*:
https://www.nature.com/articles/s41591-025-03842-0

🌟Client Spotlight: Emily’s Transformation!🌟“All I can say is wow. Not only did Francesca completely knock it out of the ...
08/06/2025

🌟Client Spotlight: Emily’s Transformation!🌟

“All I can say is wow. Not only did Francesca completely knock it out of the park, she became someone I looked forward to chatting with on a daily basis.

I was really struggling with hormone imbalances and gut issues, and after my doctor told me that I was ‘fine,’ I knew something was up. I found Francesca and immediately liked her flexibility to meet with me, and her vast knowledge of supplementation and why things weren’t working properly in my body. I signed on with her right away.

We worked together for 3 months, using supplementation and minor tweaks in my diet that allowed me to experience ZERO premenstrual symptoms, healthy bathroom visits, and an overall leveled out mood around my menstrual cycle. I was also suffering from extreme fatigue, and boy did she clear that up as well. I am sleeping like a rock, wake up feeling energized (even if I don’t get enough hours of sleep), not craving unhealthy foods, have regular BM, little to no anxiety (which is something I’ve struggled with my whole life), and ZERO stomach cramping.

I struggled with cramping in my stomach for almost 10 years. No one has been able to figure out what was wrong, or even took the time to help me. I can’t thank Francesca enough for her patience, her knowledge, and her confidence in natural supplementation and diet to heal my ailments! If you are ever wondering if she is the right fit… don’t look elsewhere! She is the real deal!!”
— Emily

✨ I am so grateful for clients like Emily who trust me with their health journey. If you’re struggling with similar issues and feel like you’re not being heard, know that there is hope! You deserve to feel your best.

👉 Curious if I can help you too? Send me a DM or click the link in my bio to book a discovery call!

🌙✨ Ready for your best night’s sleep? Your evening routine can make all the difference! Try dimming the lights, sipping ...
08/05/2025

🌙✨ Ready for your best night’s sleep? Your evening routine can make all the difference! Try dimming the lights, sipping a calming herbal tea, and putting away screens at least an hour before bed. These simple steps help your body naturally boost melatonin—the hormone that signals it’s time to rest. 😴

Curious about more science-backed tips for restful sleep and a healthier you? Drop me a message or comment below—let’s create your perfect wind-down routine together! 💬💤

😴 Did you know a poor night’s sleep does more than just make you tired?✨ Here’s what happens after a rough night:🩸 **Glu...
07/31/2025

😴 Did you know a poor night’s sleep does more than just make you tired?

✨ Here’s what happens after a rough night:

🩸 **Glucose:** Your body becomes less sensitive to insulin, making it harder to manage blood sugar.

💓 **Blood Pressure:** Lack of sleep can raise your blood pressure, increasing heart health risks.

😰 **Cortisol:** Stress hormone levels spike, making you feel more anxious and on edge.

🍕 **Appetite:** You’re likely to crave more high-calorie foods and eat more overall!

Prioritize your sleep tonight—your body will thank you! 🌙💙

🛏️ Did you know? We spend about a THIRD of our lives sleeping! That means if you live to be 90, you’ll spend nearly 32 y...
07/30/2025

🛏️ Did you know? We spend about a THIRD of our lives sleeping! That means if you live to be 90, you’ll spend nearly 32 years asleep. 😴

Sleep isn’t just “downtime”—it’s essential for your health, mood, and productivity. But did you know there are over 100 different types of sleep disorders that can affect your rest? From insomnia to sleep apnea, you’re not alone if you’re struggling to get quality sleep.

If you’re having trouble sleeping or want to improve your sleep health, I’m here to help! Reach out for support and let’s make those 32 years count. 🌙✨

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