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District Center for Integrative Medicine

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District Center for Integrative Medicine

The District Center for Integrative Medicine (DCIM) heals patients through a deeply individualized an

11/14/2025

I’m Telling You The Truth You Might Not Want to Hear….

So many of my female patients come into the holiday season feeling anxious about food, their metabolism, and “undoing” progress. But I want to remind you what I remind them — your body is resilient, adaptable, and far more forgiving than you think. 💛

Here are a few gentle truths I often share this time of year:

1️⃣ You don’t need to skip meals before a big dinner.  When you nourish yourself earlier in the day with proper protein and fiber, your blood sugar stays steady and you’re less likely to overeat later. Start the day with a satiating and nutrient-dense meal.

2️⃣ Carbs aren’t the enemy. Especially when enjoyed mindfully! Pair them with protein, veggies, or healthy fats, and they become part of a balanced, satisfying meal. Think quality > quantity.

3️⃣ Your body knows how to find balance. When you tune into real food, rest, hydration, and presence, your body naturally returns to equilibrium. It doesn’t need extremes, just consistent care and nourishment.

You can celebrate, savor, and still support your metabolism all at once.Take a deep breath before you eat, choose what truly satisfies you, and enjoy your meal fully. Your body will thank you!

11/13/2025

The arc of my story has been long, with many meaningful stops along the way. Serving women—holistically, in deep relationship, and with a focus on health optimization and prevention—is exactly where I was always meant to land. I’m grateful to be here.

My offering today is the result of so many influences:

❣️My parents, who taught me the importance of meditation, nutrition, and a grounded spiritual life.

❣️My undergraduate education in nutrition, which gave me the foundation for the health practices I now help women build.

❣️More than a decade of Buddhist Vipassana meditation, which continues to teach me how to sit with myself—and with humanity—with presence and non-reactivity.

❣️My medical training in psychiatry, palliative medicine, integrative medicine, and menopause medicine, which together allow me to show up for my patients in a way that feels aligned and deeply meaningful.

Most importantly, I’m grateful to all of you who have entrusted me with your most precious asset—your health and well-being. It is an honor, and I’m excited to continue discovering how I can serve you in the years ahead.

Lately, I’ve been reflecting on the healing power of community, especially for women in midlife. I’m considering offering small-group gatherings that weave together meditation, honest conversations about women’s health, and time in the sauna.

If this resonates, I’d love to hear from you—drop a comment and let me know.

11/07/2025

My 5 Go-To Strategies for Hitting Protein Goals in My 40s 💪✨

When I ask many of my female patients to bump their protein to 25–30 g per meal, they often look intimidated at first… but almost 100% of the time they come back saying, “I feel so much better!”

Protein is truly a metabolic powerhouse for women. I’ve been intentional about hitting my protein goals for a few years now and notice a HUGE difference in my energy, ability to build muscle, and so much more. Making protein a priority when you’re a woman in your 40’s can make a world of a difference!

Here’s what works for me👇
🥚 Front-loading protein at breakfast: keeping it simple with eggs, a smoothie, or even leftover salmon.  🥕 Snacking smart: aiming for ~10 g of protein per snack (yogurt + seeds or hard-boiled eggs + carrots).  💪 Using high-quality protein powder:I know it’s a touchy topic, but it’s hard to meet goals without a little help!  🥗 Building meals around protein + veggies: First I do with a menu is look for protein first, then veggies; carbs + fats follow.  🐟 Meal-prepping easy proteins: a big batch of fish or chicken keeps my family nourished and on track all week.

It doesn’t have to be complicated, just intentional. Save this post for inspiration — or tag a friend who’s trying to boost her protein, too! ❤️💪🏽

10/23/2025

Everyone I work with who’s on these medications gets coached and supported on maintaining muscle mass, and its possible!

Here’s how we do it 👇

1️⃣ Prioritize Protein
Protein is non-negotiable.
Aim for 1.6–1.8g per kg of ideal body weight daily.
I loved hearing talk about shooting for higher since “life happens” — that mindset keeps your average intake optimal.
Especially for women 40+, protein is critical to protect skeletal muscle as hormones shift, and natural muscle loss accelerates.

2️⃣ Lift Heavy Things
Resistance training is magic for preserving muscle.
Aim for 2–3 focused sessions per week (30–45 min each).
Mechanical load = muscle stimulus = strength + longevity.
And yes — I’ll be your biggest cheerleader here. 🏋️‍♀️

3️⃣ Track What Matters
The scale alone lies! ⚖️
I use body composition tracking in my office to measure fat vs muscle.
We adjust medication, nutrition, and workouts based on data that reflects the nuance, not just the pounds.

4️⃣ Don’t Get Greedy
Slow and steady wins.
Rapid loss often means more muscle lost — and that’s the opposite of what we want.

The goal isn’t to just get smaller — it’s to get stronger, healthier, and metabolically resilient.

Tag a friend who needs to hear this! And follow along for nuanced discussions about women’s health!

10/20/2025

First things first:
✅ Protein is still essential. It’s nutrient-dense, fuels our tissues, and protects our metabolism.
🥩 I want most of your protein coming from real food sources, but let’s be honest — many of us (myself included!) find it hard to hit our targets without help.

Second truth:
🌎 The world is toxic. Period.
No matter what you eat — fish, rice, root veggies — you’ll encounter some heavy metals. That’s not fear-mongering, that’s reality. The goal isn’t zero exposure — it’s informed choices and balance.

So here’s the nuance:
1️⃣ Choose protein powders from brands that 3rd-party test and will share their Certificate of Analysis (COA).
2️⃣ Know that cacao (“chocolate flavor”) can raise heavy metal levels — it’s one more plant absorbing from soil. If in doubt, go unflavored.
3️⃣ Even reputable companies can fail a test now and then — what counts is how they respond and improve.
4️⃣ The cut offs for “high” need to be checked against other regulatory standards. And truthfully it’s all quite murky. Which just means = do your best.
5️⃣ it’s not unreasonable to be more cautious if you’re pregnant or nursing
6️⃣ most importantly: work with a provider who can have these conversations with you & check your heavy metal levels — real data > anxiety.

Bottom line:
👉 Keep protein in your routine. But limit powders when unsure or vulnerable ( pregnant/nursing)
👉 Choose products that are transparent & test
👉 Seek our Providers that can have these conversations with you.

I wish there was a more bright line answer. But when it comes to there rarely is!

💪🏼

Address

1915 I Street NW, 7th Floor
Washington D.C., DC
20006

Opening Hours

Monday	8am - 6pm
Tuesday	8am - 6pm
Wednesday	8am - 6pm
Thursday	8am - 6pm
Friday	8am - 6pm

Telephone

+12022517541

Website

https://dcimedicine.com/new-patient-fb/

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Medicine from the Patient’s Perspective

The District Center for Integrative Medicine (DCIM), founded and directed by Dr. Anjali Dsouza, heals patients through a deeply individualized and holistic approach to health. We treat individuals with chronic complaints and conditions that persist despite the conventional managed-care model, as well as those looking to achieve the highest level of wellness. By prioritizing the patient-physician relationship, we take the time and resources to understand every aspect of your medical history, as well as nutritional and environmental factors that affect your well-being. Our role is to acknowledge your body’s innate capacity to heal, and to cultivate it.