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Monday 9am - 5pm Tuesday 9am - 5pm Wednesday 9am - 5pm Thursday 9am - 3pm

http://www.functionalwellnesscc.com/

Functional Wellness Clinic and Consultation, 13341 W. Highway 290 Bldg 2, Austin, TX (2025)

09/28/2022

Hippocrates himself said " all disease begins in the gut"

Healing your gut is the game changer!

✅Improved immune health
✅Increased energy
✅Beautiful skin
✅Decreased bloat
✅Improved motility/MMC
✅Better absorption of nutrients
✅Weight loss
✅Improved hormones
✅Decreased brain "fog"/fatigue

When we only treat symptoms we arent making progress...

Understanding and treating root cause helps you to truly heal.

06/21/2022

Hi there! Its been awhile since I have introduced myself ! Im Gabria! Im a board certified family nurse practitioner. I am also certified in functional medicine through The Institute of Functional Medicine.

For those of you that dont know me I am passionate about functional medicine and all things health and wellness!

I came to this area of medicine by way of being quite sick and it was another nurse practitioner who helped set me on the initial path to vibrant optimal health! ✨✨✨

In fact, it changed my life so much that I dove head first into becoming certified to help you too! It brings me great joy to see how you begin to thrive using functional medicine/nutrition principles.

To be honest when I was not feeling so well I thought I was being healthy. I thought I was doing all the right things! Do you feel that way too?

I was overtraining, eating small portions and burning the candle at both ends wondering why on earth I felt so terrible.

Functional medicine changed my life in such a profound way and I feel better today than I felt at the age of 18! You can too!

Small root cause change = big results!

If you've made it this far - Im so glad you are here! Educating you on how to improve your health is what I love to do!

I have my own functional medicine private practice in the Texas Hill Country. Im also licensed in CT, CO, NE and MT.

If you are wondering what is going on with you...lets chat. I love seeing you get better!

05/03/2022

Whether or not you practice intermittent fasting your first meal of the day to "break the fast" matters considerably!

❇️Insulin is a key player in how your body will function all day long❇️

For instance, if you eat a pop tart/cereal/donut vs eggs your body will have a very different insulin response because of which foods you choose. ⚖️

Why does that matter? Not all foods have the same impact on your blood sugar and insulin levels. Higher carb/simple sugars spike blood sugar whereas lower carb, higher protein and higher fat keep blood sugar levels more stable.

〰️The goal for metabolic health and metabolic flexibility is that blood sugar remains relatively constant. Blood sugar spikes that are up and down throughout the day result in energy crashes, intense cravings, cloudy thinking ie. brain fog. 〰️

If you start your day off on the wrong food foot you have a very hard time recovering. 😱

Sustained higher insulin levels increase your inflammation, belly fat and trending you toward insulin resistance/metabolic syndrome/type 2 diabetes and a lifetime of poor health.

Balancing insulin by selecting a better breakfast keeps your body healthier and stronger. 💪 👊

What was your first meal of the day today?

04/05/2022

I get asked on a weekly basis what do I eat from day to day so I thought I would share with you a small picture of how my diet looks within a few days.

✨✨✨Disclaimer: I am a meat eater and eat animal protein every day. For my body and many of those that I work with animal protein is one of the most important pieces to nourishing your body and for satiety.✨✨✨

When changing your diet from the S.A. D. (Standard American Diet) to a significantly cleaner one where you are not eating processed food, I hear often that breakfast is a challenge. I have felt that in the past; however, there are options🙌🏻

When you are working with me you will hear me discuss intermittent fasting (IF) and how to incorporate that into your lifestyle. Intermittent fasting frees you from focusing on food so intently, so breakfast becomes less of a concern for those that are following a 16/8 schedule for IF.

As you see in pics above there is a lot of green and that is also the point, but I do eat a lot of high quality fats. Olive oil or avocado oil is used to prepare nearly every meal. At times I use grass fed butter💃🏻💃🏻💃🏻

Never do I use: soybean, corn, canola, rapeseed or other inflammatory oils in my cooking. 👎🏻

Side note on corn: I will eat on occasion some organic corn tortillas (see below) or organic corn in a dish but very infrequently.

Also, I make up a lot of recipes as I go. I love flavor and add things in to fit the desired meal that I want. Spices are embraced and experiments happen often. 👩‍🍳

Pic 1: is a Greek meatball bowl with homemade hummus, coconut yogurt tzatziki and cauliflower rice. Recipes were created by me.

Pic 2: is the following days “breakfast” with leftover cauli rice, hummus and the tzatziki.

Pic 3: is a Mexican style stuffed sweet potato – I cut a medium sized cooked sweet potato in half and used this as my base and added in my toppings that I love🤍

Pic 4: is a Mediterranean red snapper, some quinoa with grassfed butter and sauteed spinach. Recipe created by me.

Pic 5: is chicken fajitas, super simple and very flavorful. This is a go to for us when weeknights are busier.

Drop me a DM if you have questions.

03/27/2022

Good bad or indifferent observing every moment with mindfulness is your best tool to change you mind, body and spirit ✨✨✨

We are dynamic beings and healing in each of these pillars creates overall body balance.

Raise your hand if you’ve ever heard of brain retraining? 🙋‍♀️

This is not woo woo. This is science based healing and it is legitimate and it works 👊

Most of us spend all of our time in fight or flight (sympathetic) mode and some sadly our whole lives.

We can change this! Isn’t this good news? 🕺🕺🕺

In order for healing to begin we need to be in that rest and digest mode AKA parasympathetic mode. Tripping that vagus nerve into rest and digest is possible! Healing is possible!

Developing new neural pathways can begin the day you start learning how to do this. I’ve seen it work with myself and others and it’s incredible. Research based. Effective.

Wanna learn more about how take your chronic stress response and receive relief from chronic symptoms? I’ve got you! Click the link in bio to learn more for about your whole body health and healing

03/18/2022

88.2% of people in the United States are metabolically inflexible! This is not surprising 🤷‍♀️

Metabolic flexibility essentially is your body being able to be flexible with the food sources that you give it OR can use your stored resources within your body for fuel.

We eat food for fuel and utilize the protein, fats and carbs we need to provide energy to our cells.

When you are not eating meals such as with inermittent fasting your body is able to use the stored resources of fat and sugar for energy.

What blunts our metabolic flexibilty and switches us to being metabolically inflexible❓

The Standard American Diet (S.A. D) which is very processed and carb laden and promotes insulin resistance (see previous posts).

So how do you become more metabolically flexible?

🥩 A low carb diet - Eating carbs that are complex vs simple carbs. High quality proteins and fats to stablize blood sugar levels.

🕙 Intermittent fasting - Prior to the development of our processed food world where we incorporate three meals a day plus snacks, we did not eat like this. Having periods of digestive rest in your waking hours was something that was customary as food wasnt at the ever ready.

🏃‍♀️ HIIT - high intensity interval training teaches your body to adapt to higher enery dispersment.

03/17/2022

If you suffer from more than three factors of the previous list, you might be at risk of developing Metabolic syndrome.
Metabolic syndrome is an accumulation of conditions that together can dramatically increase the risk of heart disease, stroke and diabetes.
Here are symptoms of metabolic syndrome:
😣Overweight
Especially around the abdomen – having an “apple shape”. High insulin implicated here.
😣Insulin resistance
Individuals with metabolic syndrome may have an increase in the production of insulin.
😣Irregular periods
Metabolic syndrome is associated with polycystic ovarian syndrome and women may
experience cysts on their ovaries.
😣Acanthosis Nigricans
Dark discoloration in body folds and creases most often seen at the nape of the neck.
There are other changes in the mechanisms caused by high levels of insulin, including:
❗Chronic inflammation
❗Damage to arterial walls
❗Decreased excretion of salt
❗Thickening of the blood
❗High blood pressure
🛑Insulin resistance
Insulin resistance causes cells to lose their sensitivity to insulin, the blood sugar remains in the bloodstream, as a result the pancreas secretes more insulin to try to overcompensate.
When insulin levels spike, a stress response occurs that elevates cortisol levels and creates an inflammatory reaction that begins to damage healthy tissue.
🍬Consumption of sugary food
Some data suggests that consumption of sodas and other products containing high levels of sugar may be linked to obesity, insulin resistance, and metabolic syndrome.
💤Poor Sleep
Interrupted sleep patterns and sleep deprivation may also be a factor in increasing the incidence of insulin resistance and metabolic syndrome.

03/16/2022

Blood sugar imbalance can cause an array of negative side effects including fatigue, persistent hunger, craving sugary foods and difficulty losing weight.
Are you doing everything you can to stop a blood sugar imbalance? Take a look at the list below and start incorporating as many as you can into your daily routine!
1️⃣ Exercise
👉Taking part in regular exercise comes with plenty of mental and physical benefits. Exercise has been shown to help the body’s cells become more sensitive to insulin, which in turn will help you to avoid insulin resistance. Over time, exercise has been shown to lower your blood sugar levels.
2️⃣Sleep
👉Getting enough quality sleep is more important than many people think! Quality sleep comes with huge health benefits. Quality sleep encourages stress reduction, an improved mood, and of course a healthy blood sugar balance. Not getting enough sleep will affect your metabolic hormones, which can lead to a disruption in insulin levels.
3️⃣Diet
👉A diet high in carbohydrates can spike blood sugar levels dramatically. Simple carbs are fast to digest, meaning that we may feel hungry again less than an hour after eating them. I recommend increasing your intake of healthy fats and proteins, as they have a slower burn rate and become assimilated into our bodies in a slower and more gradual manner.
Lifestyle changes that benefit you from the inside out! ✨✨✨

03/15/2022

Ever eaten a heavy carb loaded meal until you’re certain you can’t fit in dessert, then gotten hungry again within around an hour?🤨
So, why does this happen? The foods we eat can be split into two main categories: foods with a high glycemic index and foods with a low glycemic index. Each category has very different impacts on our blood sugar levels👇
1️⃣High glycemic index foods
Foods with a high glycemic index are very quickly digested within the body. Foods with a glycemic index above 55 are considered high glycemic index foods and include processed grains, sugar, starchy vegetables like potatoes, and sweet fruits like watermelon.
Eating foods with a high glycemic index will cause an almost instant spike in blood sugar levels and then a dramatic crash after half an hour. This is why even after eating the most pasta you could possibly eat, it’s most likely that you’ll be hungry again very soon after.
2️⃣Low glycemic index foods
The fuel we receive from foods with a low glycemic index is released slowly throughout the day, helping to balance your blood sugar levels. Low GI foods create a much smaller blood sugar spike that declines relatively slowly.
Foods with a glycemic index of less than 55 are considered to have a low glycemic index. These include most non-starchy vegetables, meats, nuts, seeds, and some whole grains. Fruits with less fructose (“sour” fruits such as grapefruit, lemons, limes, and cranberries) also have a low glycemic index.
Focus on eating a diet rich in healthy fats, qualtiy protein and if you do consume carbohydrates, I recommend focusing on complex carbs with a ratio of no larger than two servings of carbohydrates to one serving of protein.

PRO TIP: medium to high glycemic foods should be eaten with protein or fat, which both can blunt the glycemic effects of these foods.

Make sure to save this post!

03/15/2022

Is your blood sugar out of balance? ⚖
Insulin is a hormone made by the pancreas that keeps blood sugar levels in check.
After eating, the pancreas releases insulin into your bloodstream, and the glucose (blood sugar) is used to fuel your cells with energy, then insulin lowers your blood sugar levels back to baseline after a meal.
Insulin resistance happens when insulin isn’t doing its job to direct sugar into the cell, remaining in the bloodstream, as a result, your blood sugar remains elevated and the pancreas secretes more insulin.

Insulin resistance is a concentration of insulin with a subnormal glucose response.
Insulin resistance can present in a variety of ways.
💉Testing for Insulin Resistance:
👉Fasting Blood Glucose
A measure of how much glucose is in your blood after an overnight fast.
👉Glucose tolerance test
This test measures your bodys response to sugar two hours after you have ingested a sugary drink
👉Fasting Insulin - my favorite way to test.
Increased insulin levels in the blood is very common in people with insulin resistance. Insulin goes up after we eat and if it is a higher level at fasting we. know that your body is struggling to keep up with the glucose demand.
Good news is that you can control your insulin levels through lifestyle changes!
⚖Balance your diet
Fill your plate with colorful and anti-inflammatory foods rich in protein, fat, and fiber to help you balance your blood sugar levels. Food with lower glycemic index/load helps to keep insulin levels lower.
⚖Balance your lifestyle
Establish healthy habits to create whole-body health, look at your:
💞Sleep habits
💞Stress levels
💞Exercise practice
Many people have insulin resistance, even if their body mass index is normal 👀 (TOFI - thin outside fat inside), thus diet, lifestyle, and genetics can all affect blood sugar levels in your body and healthy habits will definitely help you balance them.
Ask your provider to check a fasting insulin level to see where you stand!

03/13/2022

Happy Sunday!

I heard this said not long ago and it really struck a chord in me to be more aware of where Im at in my day.

It certainly was a blessing for this gentle reminder to check in and see how you can maximize your moment.

Living in the present moment is something I work on constantly. How about you?

“Therefore do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own.” Matthew 6:34

03/04/2022

Are you struggling with extra pounds (especially around your middle) that just seem to be creeping in no matter what you do?

As we age we cannot eat the same way we have years prior and expect the same results. The way that I ate in my 20s and 30s has been modified for me in my 40s and heading into my 50s. I didnt learn this overnight either.

There are five ways wrapped up in our day to day living that can have a huge impact on how we burn fat, gain muscle and stay leaner.

FIVE WAYS TO WHITTLE YOUR MIDDLE IN MIDDLE AGE:

🏋️‍♀️ Muscle burns more calories than fat. Leaner vs lighter is what you need to strive for. If you want to change your body you have to build lean muscle. Protein is the most important piece with a balance of fat.
🕰 Intermittent fasting at least 2-3 times per week.
🥖 Carb cycling keeps your metabolism confused and helps to improve metabolic flexibility.
🍷 Drinking alcohol delays fat loss up to 24 hours or more. If you frequently imbibe you wont be burning fat.
😩 Increased stress = increased belly fat. Mitigating stress is another key piece for leaning out your mid-section. Increased cortisol = increased glucose = increased insulin. Prioritizing stress and sleep are key to helping you achieve your goals.

Wanna learn more about any of these strategies? Drop me a DM I would love to help you.

Functional Wellness Clinic and Consultation

09/28/2022

06/21/2022

05/03/2022

04/05/2022

03/27/2022

03/18/2022

03/17/2022

03/16/2022

03/15/2022

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03/13/2022

03/04/2022

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Monday	9am - 5pm
Tuesday	9am - 5pm
Wednesday	9am - 5pm
Thursday	9am - 3pm