Empowered Wellness Functional Medicine

01/05/2026

❤️ Everyone says “New Year, New Me.”
But most people don’t need a new body — they need a supported one.

A better year doesn’t come from extremes.
It comes from understanding your hormones, your gut, your stress, and your lifestyle — and making changes that actually stick.

❤️ A better version of you looks like:
• Waking up with energy instead of exhaustion
• Fewer flares, crashes, and mystery symptoms
• A metabolism that works with you
• Care focused on answers, not band-aids

Functional medicine isn’t about starting over.
It’s about course-correcting so your body can heal and thrive.

❤️ No perfection required
❤️ No all-or-nothing mindset
❤️ Just progress in the right direction

01/01/2026

❤️ Instead of “New Year, New Me”…
What about New Year, Better Me?

Not a whole new personality.
Not extreme diets.
Not punishing workouts.

Just small, intentional changes that add up to real healing.

❤️ A better you means:
• More energy, not burnout
• Fewer symptoms, not more prescriptions
• Better sleep, digestion, mood, and hormones
• Learning why your body feels the way it does — and fixing it at the root

Functional medicine isn’t about reinventing yourself.
It’s about supporting your body so it can finally do what it was designed to do. It’s never a one size fits all meaning same treatment plans for everyone.
❤️ Progress > perfection
❤️ Consistency > extremes
❤️ Better > different

👉 If this is the year you’re done guessing and ready for answers, let’s work together. January Appointments are filling up FAST!!

12/30/2025

Chronic inflammation isn’t just a trendy health term — it’s a survival signal.

When your body is constantly inflamed, it’s not being dramatic.
It’s adapting.

It’s responding to things like:
• ongoing stress
• poor or inconsistent sleep
• unstable blood sugar
• nutrient shortfalls
• eating patterns that don’t allow repair

When this happens, your body shifts into defense mode.

Energy gets prioritized toward:
– staying stable
– repairing damage
– keeping you functioning

And when that state becomes chronic, your body doesn’t have the capacity to:
• release weight
• build strength
• recover well
• maintain steady energy

This is why pushing harder, restricting more, or blaming yourself rarely works.

The real work is reducing the stress load so your body can finally shift out of survival and into healing.

If you’re tired of guessing and want to understand what’s actually driving inflammation in your body, let’s dig deeper.

👉 Schedule a functional medicine consult
👉 Stop fighting your body and start supporting it

Your body isn’t broken — it’s asking for help

12/24/2025

Perfect gift for yourself or someone you care about I got mine this morning

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12/20/2025

Self-care isn’t a hair appointment.
It’s not brunch.
And it’s not a shopping day.

Those things can be enjoyable — but they don’t fix burnout, inflammation, hormone imbalance, or chronic exhaustion.

Real self-care is unglamorous and repetitive:

• Getting up and showering when you don’t feel like it
• Brushing your teeth and washing your face
• Eating real food that fuels your body
• Drinking water
• Moving your body — even if it’s just a walk
• Going to bed instead of scrolling
• Praying, grounding, and reconnecting with God
• Choosing discipline over dopamine

Self-care is how you live every day, not how you escape your life once a week.

If your foundation is broken, no amount of “treat yourself” will fix it.

Start with the basics.
That’s where healing actually begins.

👇
Comment “ME TIME” if you want an appointment or more information about what I do. ❤️

12/17/2025

Using alcohol to “help you sleep” is never a good idea.

❤️❌❤️

Yes, alcohol may help you fall asleep faster — but what it actually does behind the scenes tells a very different story.

From a functional medicine perspective, alcohol:
❤️ Suppresses REM and deep sleep — the stages required for brain repair, hormone balance, and emotional regulation
❤️ Spikes cortisol as your liver works overnight to detox it, leading to 2–4 a.m. wake-ups
❤️ Disrupts blood sugar, triggering adrenaline release while you sleep
❤️ Dehydrates you, impairing cellular recovery and detox pathways
❤️ Increases inflammation and places added stress on the gut, liver, and nervous system

The result?
You wake up feeling:
❤️ Unrefreshed
❤️ Anxious
❤️ Foggy
❤️ More inflamed
❤️ Craving caffeine and sugar

If you need alcohol to sleep, that’s not a sleep solution — it’s a signal.
Your nervous system may be overstimulated, your stress hormones elevated, or your circadian rhythm off.

❤️ Real sleep comes from:
❤️ Stabilizing blood sugar
❤️ Supporting adrenal and nervous system health
❤️ Improving magnesium status
❤️ Regulating cortisol — not sedating it

Sleep is where healing happens.
If sleep is a problem, let me help you get to the root cause — not just mask the symptoms.

❤️ Book a consult and let’s get you sleeping — and healing — the right way.

12/15/2025

You can’t eat junk, drink all weekend,
then expect your body to perform Monday–Friday.

The work you put in Monday through Friday in the gym and in the kitchen shouldn’t be punishment for the previous weekend’s decisions.

That up-and-down cycle =
blood sugar crashes, inflammation, hormone chaos, poor sleep, and low energy.

If you feel exhausted, foggy, anxious, or unmotivated by Monday —
it’s not willpower.
It’s physiology.

I help people get off the weekend-to-weekday roller coaster by:
• Stabilizing blood sugar
• Supporting gut and hormone health
• Creating realistic routines that actually stick

No extremes. No perfection. Just consistency that works in real life.

12/14/2025

For those with alpha gal or a beef allergy you can substitute ground turkey

Try this simple one-pan meal loaded with ground beef, brussels sprouts, carrots, and sweet potato, perfect for a quick weeknight dinner fix. A veggie-packed whole30 recipe.

12/14/2025

Meal prep on the left hydrating simmer pot on the right what does your Sunday afternoon look like?

12/12/2025

Chronic Inflammation: The Silent Problem Most People Don’t Know They Have

Chronic inflammation isn’t the swollen ankle or sore throat most people think of.
It’s low-grade, ongoing immune activation that quietly disrupts normal physiology over time.

You don’t wake up one day and feel “inflamed.”
Instead, it shows up as symptoms that feel unrelated:

• Persistent fatigue
• Brain fog
• Joint or muscle aches
• Weight gain that doesn’t respond to diet or exercise
• Blood sugar issues
• Hormone imbalance
• Digestive problems
• Anxiety or low mood

Here’s why it’s sneaky:
Chronic inflammation doesn’t cause acute pain — it causes slow cellular damage.

What drives it?
• Poor diet (ultra-processed foods, excess sugar, seed oils)
• Chronic stress and poor sleep
• Insulin resistance
• Gut dysfunction
• Environmental toxins
• Hormone imbalance
• Untreated infections

Over time, inflammation interferes with:
• Mitochondrial function (energy production)
• Insulin signaling
• Hormone receptors
• Brain chemistry
• Immune regulation

This is why labs can look “normal,” yet you feel anything but normal.

In functional medicine, the goal isn’t to suppress inflammation —
it’s to identify and remove the drivers so the body can regulate itself again.

If you’ve been told “everything looks fine” but you know something isn’t right,
chronic inflammation is often the missing piece.

12/07/2025

A Healthy Alternative to Candles: Non-Toxic Simmer Pot Recipes ❤️

If you love a cozy, great-smelling home but hate the headaches, hormone disruptors, and toxins that come with most candles, try a homemade simmer pot instead.
They’re clean, natural, and make your whole house smell incredible — without harming your air quality. Bonus it adds some humidity to the dry air in your house!!! I don’know about you but over the last week I have had multiple nose bleeds because the air in my house is so dry.

Here are a few easy ones:

🍊 Cozy Citrus & Clove (Fresh + Clean)
• Orange slices
• Lemon slices
• Cinnamon sticks
• Whole cloves
• Splash of vanilla
👉 Simmer on low to brighten your mood and naturally deodorize your home.

🍎 Apple Pie (Warm + Comforting)
• Apple slices
• Cinnamon sticks
• Allspice
• Cloves
• Vanilla
👉 Creates the most comforting, fall-baking aroma — totally toxin-free.

🌿 Herbal Stress Relief (Spa-Like + Refreshing)
• Fresh rosemary
• Lemon slices
• Peppermint or fresh mint
• Optional eucalyptus
👉 Perfect for stress relief, clarity, and a clean, fresh home vibe.

🫕How to Use:
Add ingredients to a small pot, cover with water, bring to a light simmer, then turn to low. Add water as needed. Reuse the mixture for up to 3 days.

Clean ingredients. No endocrine disruptors. No headaches. Just pure, cozy goodness. ❤️

12/06/2025

🎄 19 Days Until Christmas… and Your Stress Is Rising? Let’s Talk.

This time of year can feel like beautiful chaos — gifts to buy, events to juggle, kids’ programs, end-of-year deadlines… and suddenly your own health drops to the bottom of the list.

But here’s the truth I want you to hear as your Functional Medicine Nurse Practitioner:
You don’t have to sacrifice your health to survive the holidays.
You can stay energized, grounded, and in control — even with only 19 days left until Christmas.

Here’s how to protect your hormones, mood, and energy right now:

✔️ 1. Start the day with protein — non-negotiable.

A stable blood sugar morning = fewer cravings, less anxiety, and better focus all day.
(20–30g protein is the sweet spot to start)

✔️ 2. Build in 10 minutes of nervous-system regulation.

Deep breathing, a quiet walk, a prayer moment, stretching — these micro-pauses literally shift your cortisol curve.

✔️ 3. Set ONE realistic daily goal.

Not five. Not ten. One.
Finishing one important thing keeps your brain out of overwhelm mode.

✔️ 4. Drink water before the coffee.

Hydration supports energy, digestion, and mood — all of which tank when stress spikes.

✔️ 5. Give yourself permission to say NO.

Your health is more important than pleasing everyone this season.
Boundaries aren’t rude — they’re regulated nervous system decisions.

✔️ 6. Sleep is your superpower right now.

A rested brain makes better food choices, handles stress better, and keeps your immune system strong.

________________________________________

🎁 Here’s the mindset shift:
You don’t need a perfect holiday — you need a healthy, present YOU.
19 days is plenty of time to take control back.

If you’re tired of doing this alone every year, I’m here to help you reset your health from the inside out.