District Center for Integrative Medicine

09/25/2025

Think longevity is just about good genes? Think again. 🧬

Most people think longevity is all about genetics. But the reality is your DNA accounts for only about 20% of how long (and how well) you live. The other 80%? That’s driven by your habits.

The choices you make in midlife around movement, muscle, nutrition, sleep, and stress are the single biggest predictors of your health in your 60s, 70s, and beyond.

That means longevity isn’t luck… it’s something you build, one decision at a time. And you have more control over it than you think.

It’s not too late! Let’s start today. 💪

Inside my 6-week program, Optimizing Your Metabolic Health, I’ll teach a small group of women the exact daily strategies to protect your energy now and your longevity for decades to come. Link in bio to learn more about the program.

www.dcimedicine.com/oymh

09/24/2025

09/23/2025

My favorite metabolic hacks (that most women overlook)!

Everyone talks about “eat less, move more” or “get 8 hours of sleep”… but the truth is that your metabolism needs more nuance than that.

As a longevity doc, these are the hacks I personally use and recommend:
👉🏼 Red light therapy: research shows 670 nm boosts your cells’ powerhouses (mitochondria), helping burn glucose more efficiently and cutting blood sugar spikes by 27.7%  
👉🏼 Front-loading protein: Especially at breakfast, to keep blood sugar + cravings in check. I aim for no less than 25g of protein every AM. 
👉🏼 Prioritizing muscle: Strength training is the ultimate longevity tool and is especially effective in counteracting the age- and menopause-related loss of muscle mass and strength in middle-aged women
👉🏼 Micro-meditation: Because stress is a silent metabolism killer.

These small, consistent choices add up to big shifts in your energy, clarity, and long-term health.

And if you’re ready to put these strategies (and so many more) into action, join me for Optimizing Your Metabolic Health. It’s my 6-week program designed to reset your metabolism and protect your health for decades to come.

Check out my link in bio to learn more about OYMH- spots are limited!

09/22/2025

Your metabolism isn’t broken — but it may be asking for some care.

If you’ve been:
➡️ Feeling exhausted no matter how much coffee you drink
➡️ Watching the scale creep up even though “nothing has changed”
➡️ Fighting brain fog that makes every day feel harder
…it’s time to pause and reset.

That’s exactly why I created Optimizing Your Metabolic Health — a 6-week, small-group program designed especially for women in their 30s, 40s, and 50s who are ready to finally feel like themselves again.

Together, we’ll explore:
✨ The foods that truly work for your unique body
✨ How to track the right markers (beyond the scale)
✨ The small shifts in sleep and movement that can transform your energy
✨ Practical habits that last, with the support you need to follow through

Past participants share that not only did they see changes in their weight and muscle tone, but they also woke up feeling refreshed, thought more clearly, and began to feel at home in their bodies again.

Spots are limited, because I keep this group intimate and personalized.🧘🏽‍♀️ Click the link in bio to join us — and start building the health and vitality you deserve for decades to come.

09/22/2025

Yes — women can use testosterone, too! 💪

👉How it’s prescribed

Either 1/10th of a typical male dose

Or custom-compounded just for you. I prefer this and understand the concern is these options have less regulation, but I choose pharmacies that are Certified & 3rd party tested

👉Why it can help

Supports mood & cognition

Boosts energy & body composition

Protects bone health

👉Special notes

Keeping levels in physiological ranges helps limit side effects.

Testing serum a few hours after application is ideal!

Hair loss & acne *can* happen — but rarely when monitored and when avoiding Supra physiological doses. (note: if you have androgenetic alopecia, we have to tread with more caution, but its do-able!)

These conversations are best done 1:1 with your doctor, if you need a partner in this journey - click the link in my Bio!

09/18/2025

Want better metabolism, energy, and hormones… without another supplement? ✨

Ladies, if you’re in your 30s, 40s, or 50s and trying to feel like yourself again, these 3 nutrition habits are non-negotiable 👇🏼

🍳+🥑 Protein first, always – Aim for at least 25g at breakfast to steady blood sugar, boost satiety, and crush cravings. (Sorry, coffee + toast… you’re fired.)

🍞+🥜 Pair carbs with healthy fats – Keeps energy stable, mood balanced, and blood sugar from spiking. Think apple + almond butter or sourdough + avocado.

🌱+🥦 Add one hormone helper daily – Ground flax, broccoli sprouts, avocado, or cruciferous veggies help support detox + hormone balance naturally.

Try these for one week and tell me you don’t feel the difference. 🫰🏼

💬 Which one will you start tomorrow? Drop it below… and follow for more tips you can actually use.

09/18/2025

So many women in their 40s and 50s have been conditioned to believe that the only path to health is to eat less, exercise more, and watch the number on the scale go down.

But here’s the truth: that belief is holding us back!!!

Let’s start focusing on getting strong, powerful, and vibrant — because that is what supports our health and our confidence as we age.
If you’re in your 40s or 50s, give yourself permission to:

Eat enough to fuel your body 🥗

Lift weights and build muscle 🏋️‍♀️

Measure progress by strength, energy, and how you feel — not just a number on a scale ✨

If you were ever stuck in that old conditioning — HOW DID YOU GET OVER THIS? And if you’re stuck now - WHAT CAN I DO TO HELP YOU?

For me, it was just seeing for myself that both my health and aesthetic goals were reached despite the number on the scale being higher than it was in my 30’s.

09/15/2025

In honor , I am going to tell you a quick story.

Shortly after the depth of the pandemic (when I wore scrubs daily!) - I put on my favorite slacks and noticed they were way more snug than I remembered. I went into a bit of a tailspin. I did not stop exercising during the pandemic, and I’ve always eaten very carefully....what was this!?

As I dug in, I realized my hormones were changing and the Cycling, Running, Dancing + Moderate resistance training plan I had was no longer working in concert with the natural changes in my hormone milieu. I did a deep dive on hormones, muscle physiology and metabolism and decided I needed to start lifting heavier weights. I totally pivoted my programming and learned how to Squat, Deadlift, Hip Press and more — and made that the base. Walking, dancing, and Yoga became the accoutrements.

People often say to me “well, this all looks easy for you. I’ll never be like you” — but, I promise you, I AM YOU. I started in a moment of confusion and without a skill set, and I just kept at it. And here you see me Hip pressing my personal best! For whomever needs to hear this today : YOU CAN DO THIS. And you will never look back.

Top 3 Resistance training Wins:

Strength training is effective in counteracting the age- and menopause-related loss of muscle mass and strength in middle-aged women, helping preserve functional ability and independence as they age.

Regular strength or resistance training increases bone mineral density, particularly in the lumbar spine and femur, reducing the risk of osteoporosis and related fractures, conditions for which postmenopausal women are at high risk.

Strength training improves metabolic health by enhancing insulin sensitivity, reducing visceral fat, and lowering the risk of cardiovascular disease and type 2 diabetes. It is also associated with reduced all-cause mortality and increased longevity in women.

And finally — dont be intimidated. One of the benefits of no longer being in your 20’s is you just dont give two &$($&*$)!!

09/12/2025

4 Simple Swaps for a Happier, Healthier Gut 🦠

Your gut isn’t just about digestion, it’s your mood booster, immune defender, energy source, and even a player in weight management. When your gut’s happy, everything works better.

Here’s how to give it some love with easy, high-impact swaps:
🥣 Go fermented – Plain Greek yogurt, sauerkraut, and tempeh feed your good bacteria. Just watch out for sneaky added sugars.
🫘 Upgrade your carbs – Choose fiber-rich whole grains and legumes over refined, sugary carbs. Fiber is your gut’s favorite snack!
🍬 Skip the fake stuff – Artificial sweeteners can mess with your microbiome. Try natural, unrefined options instead.
🥦 Ditch the ultra-processed – Less packaging = fewer gut-harming ingredients. Think fresh, whole, real.

💬 Your turn — which swap are you starting with first? Drop it below… and if you want my monthly gut-loving nutrition tips, comment LEARN and I’ll send them your way!

02/17/2025

Skiing offers the best life lessons! ⛷️⛷️

Take Risks
Befriend failure
Loosen expectations
& Have fun

Hope you’re all enjoying the long weekend IG! Learning to ski as an adult is no joke, but cute jumpsuits help 🤭😉

02/07/2025

If you were my patient, and you asked me “How can I support my heart health” here’s what I would tell you…

Start with your diet. Evaluate your plate and make sure you’re eating the right type of food. What do these look like? My top foods full of heart-loving nutrients include…

🍓 Berries – Antioxidant powerhouses
🐟 Fatty fish – Rich in omega-3s
🥑 Avocados – Healthy fats for a happy heart
🌰 Walnuts – Packed full of ALA
🌱 Flaxseeds – Tiny seeds with big omega benefits
🍅 Tomatoes – Red & ripe with lycopene

Equally important is lifestyle habits that can impact your heart health! Make sure that you’re getting daily movement 🏃‍♀️managing stress 🧘‍♀️avoiding smoking 🚭and limiting alcohol 🍷

Our heart is one of the hardest working muscles in our bodies, take care of it the same way you would any other part of your body!

Found this helpful? Make sure to follow along

01/31/2025

Looking for inspiration to level up your lunch game? 🍴

Quick. Nourishing. Simple. Delicious - all qualities I keep in mind when preparing my lunches! These are a few of my favorite simple high protein lunch ideas that pack 30 grams or more of protein. Each option also contains plenty of fiber, healthy fats and can be paired with your favorite complex carb for a satisfying, nourishing lunch. 🍲

A protein-centered lunch can help…
✔️ Keeps you full longer
✔️ Supports muscle & metabolism
✔️ Maintain stable blood sugar

And help you stay on track whether you’re looking to gain muscle, lose/maintain weight or just want to feel your best!

Looking for more nutrition and health guidance? ⭐️ Comment LEARN to get our monthly nutrition newsletter full of helpful tips & tricks like these sent straight to your inbox.