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Monday 9am - 4:30pm Tuesday 9am - 4:30pm Wednesday 9am - 4:30pm Thursday 9am - 4:30pm Friday 9am - 4:30pm

LWell Nutrition, 3705 Strawberry Plains Road, Williamsburg, VA (2026)

01/14/2026

Are you aware of the liver-hormone connection? 🤔

The liver is not just an organ; it's a powerhouse. Holding the title of the largest gland in the body, it executes more than 500 crucial functions, including those to do with your hormones.

First up, is hormone synthesis! ⤵️

The liver contributes significantly to the synthesis of several essential hormones, including insulin-like growth factor (IGF), which plays a vital role in growth and development. Additionally, the liver produces certain proteins that modulate hormone activity, such as s*x hormone-binding globulin (SHBG), which influences the availability of s*x hormones like estrogen and testosterone.

⏭️ Metabolism of Hormones:
The liver is a primary site for the metabolism of hormones circulating in the bloodstream. It processes and detoxifies hormones, ensuring their appropriate clearance from the body.

⏭️ Glucose Regulation:
Insulin, a hormone crucial for glucose regulation, is influenced by the liver. The organ stores glucose as glycogen and releases it when blood sugar levels decrease, helping maintain stable glucose levels in the body.

⏭️ Cholesterol and Steroid Hormones:
The liver plays a pivotal role in the synthesis of cholesterol, a precursor to steroid hormones. Proper liver function is essential for maintaining a balance in these steroid hormones, influencing stress response, electrolyte balance, and reproductive health.

⏭️ Detoxification of Hormones:
Hormones undergo a natural life cycle, and the liver is responsible for breaking them down and facilitating their elimination from the body. This detoxification process prevents the accumulation of excessive hormone levels, ensuring a delicate balance that is crucial for overall health.

This means that disruptions in the liver-hormone connection can have far-reaching implications for health. Liver conditions, such as fatty liver disease or cirrhosis, may impact hormone metabolism and synthesis.

Conversely, hormonal imbalances, such as those seen in conditions like polycystic o***y syndrome (PCOS), can affect liver function.

Did you know that your liver and hormones are connected?

01/13/2026

Health is NOT a linear journey 📈

The truth is, unlike a straightforward path with consistent progress, the journey to optimal health is marked by ups and downs. You can’t expect healing to be as fast or simple as someone else's when we are all so unique.

✳️ We have different genetics
✳️ Lifestyles
✳️ And environments

This means it’s impossible to predict or prescribe a uniform path to health for everyone.

Not to mention, unexpected life events, such as stress, loss, or significant changes, can have profound effects on health. These events can disrupt established routines and contribute to fluctuations in physical and mental well-being.

👉 Even aging, a natural and inevitable part of life, can introduce new considerations and adjustments, adding complexity to your health journey.

👉 If the healing process for you has been anything but linear, just know that this is completely normal! There are going to be setbacks, that’s life, but the important thing is that you keep going.

Embracing the fluctuations and challenges in achieving optimal health can allow you to adapt, learn, and make informed choices based on your unique circumstances. Rather than expecting a linear progression, embrace the dynamic nature of your OWN health journey with patience, self-compassion, and a commitment to continuous improvement. ❤️

01/12/2026

👀The surprising food combo that balances blood sugar better than a protein bar

When it comes to managing blood sugar, most people grab a protein bar as a quick fix.

While protein bars can be convenient, they often come packed with added sugars or carbs that can spike your blood sugar levels.❌

But here’s a surprising combo that does more for your blood sugar than any protein bar ever could: avocado with berries. 🥑🍓

Why avocado & berries work wonders for blood sugar control👇

Healthy fats + fiber = blood sugar stability
🥑Avocados are rich in healthy fats, specifically monounsaturated fats, which slow the digestion of carbs and help maintain steady blood sugar levels.

🍓Berries (like blueberries, strawberries, and raspberries) are packed with fiber, which also helps slow the absorption of sugar into your bloodstream, preventing blood sugar spikes.

Low glycemic index (GI) + nutrient density
🥑Avocado is very low glycemic, meaning it doesn’t cause significant spikes in blood sugar.

🍓Berries, while naturally sweet, have a low GI and are high in antioxidants, making them a great choice for regulating blood sugar and reducing inflammation.

Supports insulin sensitivity
🥑🍓This combo supports your insulin sensitivity, meaning your body can process and regulate blood sugar more efficiently, reducing the risk of insulin resistance and long-term blood sugar issues.

How to enjoy:
📌Snack: Try half an avocado with a small bowl of fresh berries for a filling and blood-sugar-friendly snack.

📌Smoothie: Blend avocado with berries, spinach, and a scoop of plant-based protein for a balanced, blood-sugar-stabilizing smoothie.

📌Toppings: Use mashed avocado as a base for a berry salad, topping it with chia seeds for added fiber.

01/11/2026

📣 PSA: A healthy diet is CRUCIAL for optimal liver function! Here are the top foods to include:

➡️ Leafy Greens
Spinach, kale, and other leafy greens are rich in antioxidants and chlorophyll, which help protect the liver from damage caused by harmful free radicals.

➡️ Cruciferous Vegetables
Broccoli, Brussels sprouts, cabbage, and cauliflower contain compounds that support liver detoxification enzymes and protect against harmful compounds.

➡️ Berries
Blueberries, strawberries, cranberries, and raspberries are high in antioxidants, which can help reduce inflammation and oxidative stress in the liver.

➡️ Fatty Fish
Salmon, mackerel, and sardines are excellent sources of omega-3’s, which have anti-inflammatory properties and may support liver health. In fact, eating fatty fish can help overcome fatty liver disease!

➡️ Avocado
Avocados are a beneficial addition to support liver function, being rich in healthy fats and containing unique compounds that can mitigate and decelerate liver damage.

➡️ Nuts and Seeds
Walnuts, flaxseeds, and chia seeds are especially great for liver health. In a study conducted in 2019, which included nearly 24,000 participants, it was discovered that individuals who consumed a higher quantity of nuts exhibited a reduced risk of non-alcoholic fatty liver disease (NAFLD).

➡️ Garlic
Garlic contains a mineral known as selenium, which plays a role in purifying the liver. Selenium has the ability to stimulate liver enzymes, facilitating the natural elimination of toxins from the body.

➡️ Citrus Fruits
Citrus fruits, particularly grapefruit, stimulate the liver to convert toxins into water-soluble substances. Grapefruit is rich in antioxidants and helps reduce inflammation, providing protection against liver damage.

➡️ Fermented Foods
Fermented foods contain probiotics that promote a healthy gut, which is linked to liver health. In fact, participants that took part in clinical trials involving yogurt, a fermented food, saw a notable reduction in total cholesterol, suggesting its potential utility in managing liver disease.

01/10/2026

Let’s talk about the 3 phases of liver detoxification. ⤵

Liver detoxification, often referred to as biotransformation, occurs in three distinct phases, collectively known as the hepatic detoxification system.

Understanding this process can empower you to make lifestyle choices that support liver health and reduce exposure to toxins:

☑️ Phase I (Functionalization):
▪️ Process: In this phase, lipophilic (fat-soluble) substances are metabolized through reactions such as oxidation, reduction, and hydrolysis.
▪️ Role: Converts toxins into intermediate metabolites, often more reactive than the original compounds, preparing them for conjugation in Phase II.

☑️ Phase II (Conjugation):
▪️ Processes: Conjugation reactions involve the addition of water-soluble molecules (e.g., glucuronic acid, sulfate, glutathione) to the intermediate metabolites from Phase I.
▪️ Role: Increases the water solubility of metabolites, making them less toxic and facilitating their excretion from the body.

☑️ Phase III (Transport):
▪️ Processes: Transport proteins, including ATP-binding cassette (ABC) transporters, move the conjugated metabolites and other toxins out of liver cells.
▪️ Role: Transports the water-soluble, conjugated metabolites into bile for elimination through f***s or into the bloodstream for elimination through urine.

These three phases are interconnected and collectively ensure the efficient detoxification and elimination of various substances. The liver coordinates these processes, aiming to protect the body from potentially harmful compounds.

01/09/2026

Feeling like you need caffeine just to function?

Many of us turn to coffee or energy drinks for a quick pick-me-up, only to crash a few hours later and repeat the cycle.

➡︎ But here’s the thing: you don’t need to rely on caffeine to feel alert and energized throughout the day.

In fact, sustainable energy comes from making a few intentional lifestyle tweaks that support your body’s natural rhythms.

Here’s how to tap into your natural energy reserves without that caffeine crutch:

📌Balance Your Blood Sugar
Energy highs and lows are often linked to blood sugar fluctuations. Start your day with a balanced breakfast that includes protein, healthy fats, and fiber to keep your blood sugar steady.

📌Move Regularly
Sitting for long periods can drain your energy. Incorporate short bursts of movement into your day to get your blood flowing and re-energize your mind. Even a 5-minute walk or some gentle stretches can make a big difference.

📌Prioritize Protein at Every Meal
Protein isn’t just for muscle building, it’s also essential for maintaining energy. Including a source of protein in your meals and snacks helps prevent energy dips and keeps you feeling fuller for longer.

📌Optimize Your Sleep
No amount of caffeine can replace poor sleep. Aim for 7-9 hours of quality rest each night, and establish a calming bedtime routine. Avoid screens an hour before bed, and create a sleep-friendly environment by keeping your room cool, dark, and quiet.

📌Support Your Mitochondria
Your mitochondria…your body’s energy powerhouses…need nutrients to function optimally. Make sure you’re getting plenty of B vitamins, magnesium, and CoQ10, which are essential for energy production at the cellular level.

📌Snack Smart
If you feel an energy dip between meals, reach for a nutrient-rich snack that combines protein and healthy fats. Avoid sugary snacks that will give you a temporary energy boost but lead to a crash later.

01/08/2026

Is *THIS* common morning routine stealing your nutrients?

When you drink coffee on an empty stomach, it can:

❌Deplete key minerals like magnesium and zinc.
❌Spike cortisol and disrupt your blood sugar.

Here’s how to enjoy your coffee without the downside:

✅ Pair it with nutrient-dense snacks (boiled eggs, avocado toast, nuts, etc.).
✅ Add adaptogens like reishi or ashwagandha to balance stress hormones.
✅ Wait 30 minutes after eating to enjoy your first cup.

You don’t have to quit coffee—you just need to be smarter about how you drink it.

Ready to level up your mornings? Save this post and share with your fellow coffee lovers!

01/07/2026

Stop fixating on things you CAN’T control and focus on things you CAN instead.

The truth is, distinguishing between what you can control and what you can’t is crucial for developing realistic and achievable health goals, as well as keeping your mindset in the right place.

If we focused solely on the things that are out of our control the whole time, we’d live in a constant state of worry and self-pity.

Here are some examples of things you can’t vs can control when it comes to your health:

❌ I Can't Control:
➡ Genetics: Your genetics do play a role in your overall health, and they cannot be changed.
➡ Age: Aging is a natural process, and certain health changes are inevitable.
➡ Environmental Factors: Factors like air and water quality, and exposure to pollutants.
➡ Unforeseen Medical Conditions: Some health conditions may arise unexpectedly, and their development may be beyond an individual's control.

✅ I Can Control
➡ Diet: Nutrition choices including the types and amounts of food consumed.
➡ Physical Activity: Engaging in regular exercise and physical activity is a controllable factor.
➡ Sleep Habits: Establishing healthy sleep patterns is within your control.
➡ Stress Management: While stress is inevitable, how one copes with and manages stress is controllable. Techniques such as mindfulness, meditation, and relaxation exercises can be effective.

Understanding the balance between factors you can and cannot control is essential for cultivating a realistic and sustainable approach to a healthy lifestyle.

Focus on the controllable aspects of your health. It will only empower you to make positive choices that contribute to overall well-being, even in the face of factors beyond your control.

01/06/2026

The 8 most COMMON root causes of a sluggish liver:

1️⃣✴️ Non-Alcoholic Fatty Liver Disease (NAFLD):
NAFLD is characterized by the accumulation of fat in liver cells, leading to liver dysfunction. It is often associated with metabolic syndrome, obesity, insulin resistance, and abnormal lipid metabolism.

2️⃣✴️ Alcohol-Related Liver Disease:
Chronic alcohol consumption can cause inflammation, oxidative stress, and damage to liver cells. This can lead to conditions such as alcoholic fatty liver disease, alcoholic hepatitis, and eventually cirrhosis.

3️⃣✴️ Hepatitis:
Viral infections (hepatitis A, B, C, etc.) can cause inflammation and damage to liver cells. Chronic hepatitis can result in persistent liver dysfunction and lead to a sluggish liver.

4️⃣✴️ Medication and Toxin Exposure:
Certain medications, toxins, and environmental pollutants can adversely affect the liver. The liver's detoxification function may be overwhelmed, leading to impaired liver performance.

5️⃣✴️ Insulin Resistance and Metabolic Syndrome:
Insulin resistance, often associated with obesity and metabolic syndrome, can contribute to the development of fatty liver disease. Insulin resistance interferes with normal glucose and lipid metabolism in liver cells.

6️⃣✴️ Genetic Factors:
Genetic factors can predispose individuals to liver diseases. Certain genetic variations may affect the metabolism of fats, toxins, or other substances processed by the liver, leading to impaired liver function.

7️⃣✴️ Autoimmune Liver Diseases:
Conditions such as autoimmune hepatitis, primary biliary cirrhosis, and primary sclerosing cholangitis involve the immune system mistakenly attacking liver cells or bile ducts, resulting in inflammation and liver damage.

8️⃣✴️ Poor Diet and Nutrition:
A diet high in processed foods, sugars, and unhealthy fats can contribute to the development of fatty liver disease. Inadequate intake of essential nutrients required for liver function may also impact its performance.

In functional medicine, understanding and addressing the root causes of a sluggish liver typically involve a comprehensive evaluation of an individual's medical history, lifestyle, and environmental exposures.

01/05/2026

January is Thyroid Awareness Month 🦋

The thyroid, a small but mighty gland, regulates metabolism and influences various bodily functions. When it's not functioning optimally, it can lead to thyroid disorders, impacting energy levels, weight, mood, and more.

Conditions like hypothyroidism (underactive thyroid) and hyperthyroidism (overactive thyroid) are more common than we think, affecting millions globally. Knowing the signs of thyroid issues is key to early detection. Look out for:

👎 Fatigue: Feeling tired despite getting enough sleep
👎 Weight Changes: Unexplained weight gain or loss
👎 Mood Swings: Anxiety, irritability, or depression
👎 Changes in Skin and Hair: Dry skin, hair loss, or brittle nails
👎 Irregular Menstrual Cycles: Changes in menstruation patterns
👎 Temperature Sensitivity: Feeling excessively cold or hot
👎 Muscle and Joint Pain: Aches that can't be attributed to exercise

This January and beyond, let’s encourage friends and family to prioritize regular health check-ups, including thyroid function tests, and come together to spread awareness:

💙 Spread Knowledge: Share informative posts, graphics, and articles about thyroid health on your social media platforms.

💙 Wear Blue for Thyroid Awareness: Show your support by wearing blue and encouraging others to do the same. Share your pictures with the hashtag

💙 Participate in Events: Attend or organize local events, webinars, or support group meetings to foster community engagement.

💙 Donate to Thyroid Foundations: Contribute to organizations dedicated to thyroid health research, awareness, and support.

Understanding the importance of this gland and its impact on overall well-being is the first step toward creating a supportive and informed community. Let's break the stigma surrounding thyroid disorders and work together for a healthier world.

Share this post to help spread awareness. 🙏

01/04/2026

Support your liver with these 7 powerful supplements!

⭐ Silymarin (Milk Thistle Extract):
Silymarin is a flavonoid complex derived from the milk thistle plant. Studies suggest that silymarin may have antioxidant and anti-inflammatory effects, potentially protecting liver cells from damage.

⭐ N-Acetylcysteine (NAC):
N-Acetylcysteine (NAC) supports liver health by serving as a precursor to glutathione, a crucial antioxidant involved in detoxification processes and protection against oxidative stress.

⭐ Curcumin:
Curcumin is the active compound in turmeric. Some studies suggest that curcumin may have protective effects on the liver by modulating inflammatory pathways.

⭐ Omega-3 Fatty Acids:
Omega-3 fatty acids support liver health by reducing inflammation, improving lipid metabolism, and potentially preventing liver diseases through their anti-inflammatory and antioxidant properties.

*Fish oil, flaxseed and walnuts are some of my favorite sources of omega-3s!

⭐ Vitamin E:
Vitamin E is an antioxidant that plays a role in protecting cell membranes from oxidative damage. Some studies have explored the potential benefits of vitamin E in protecting the liver from oxidative stress.

⭐ Vitamin D:
Vitamin D is involved in various metabolic processes, and its deficiency has been associated with liver diseases. Research suggests that adequate vitamin D levels may be important for liver health.

⭐ Alpha-Lipoic Acid (ALA):
ALA is a powerful antioxidant that may help regenerate other antioxidants, such as glutathione. Studies have explored ALA's potential in protecting the liver from oxidative damage.

You should always consult with a healthcare professional before starting any supplement regimen and ensure that any supplements you do decide to take are of the highest quality available!

01/03/2026

❓Always tired?
❓Suffer from digestive issues?
❓How about abdominal pain and discomfort?

These are ALL signs of a sluggish liver… 🐌

The liver is a vital organ that performs numerous functions essential for maintaining homeostasis in the body. When the liver is not functioning optimally, it can manifest various symptoms.

These are some of the most common signs / symptoms that your liver could use a little love! ⤵

👉 Jaundice (Icterus):
Impaired liver function can lead to a buildup of bilirubin, a yellow pigment produced during the breakdown of red blood cells. Normally, the liver processes and excretes bilirubin, but a sluggish liver may struggle with this process.

👉 Fatigue:
The liver plays a crucial role in energy metabolism by converting nutrients into usable forms. A sluggish liver may impact this process, leading to reduced energy production and fatigue.

👉 Abdominal Pain and Discomfort:
Enlargement of the liver or inflammation may result in pressure and discomfort in the abdominal region. Conditions like fatty liver disease or hepatitis can contribute to this symptom.

👉 Digestive Issues:
The liver produces bile, which aids in the digestion and absorption of fats. Impaired liver function can disrupt the production and secretion of bile, leading to digestive issues.

👉 Changes in Bowel Movements:
Liver dysfunction can affect the processing of substances that contribute to bowel regularity. Changes in bile production may influence stool consistency and bowel habits.

👉 Weight Gain:
A sluggish liver can contribute to metabolic imbalances, insulin resistance, and the accumulation of abdominal fat, leading to weight gain.

👉 Fluid Retention (Edema):
Impaired liver function may lead to decreased production of albumin, a protein that helps maintain fluid balance. This can result in fluid retention and swelling in the extremities.

LWell Nutrition

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Monday	9am - 4:30pm
Tuesday	9am - 4:30pm
Wednesday	9am - 4:30pm
Thursday	9am - 4:30pm
Friday	9am - 4:30pm