Kelsey Weaver, FNLP

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Beaverton, OR
Kelsey Weaver, FNLP

I am a functional health practitioner who empowers men and women to become their own healthcare advo

12/09/2025

✨ Comment “BRAIN” below and I’ll send you the free PDF of this post so you can print it, highlight your go-to foods, and hit the grocery store prepared.

🧠 Eating for brain health is not just a “future you” thing. Neurodegenerative diseases aren’t only about genetics. They develop slowly over decades, and your daily nutrient intake directly affects inflammation, mitochondria, neurotransmitter production, and how well your brain repairs itself. You have more control than you think.

🥦 When you know the symptoms of low brain-supportive nutrients early, you can course-correct before memory loss, mood issues, and cognitive decline start to spiral. Your brain is constantly remodeling itself, which means every meal is an opportunity to support long-term health.

🍲 And remember, none of these nutrients matter if you can’t absorb them. If your gut isn’t functioning, digestion is impaired, enzymes are low, or inflammation is high, your brain won’t get what it needs. Foundations first, always.

Common symptoms when your brain isn’t getting what it needs:

✨ Low mood
✨ Brain fog
✨ Poor focus
✨ Low motivation
✨ Memory slips

🔥 The good news is that small, consistent changes with nutrient-dense foods create measurable shifts in cognitive resilience. Your future brain depends on what you do today - and it doesn’t have to be complicated. COMMENT “brain” for the free pdf and follow for more helpful resources.

12/07/2025

🚨 Comment “LABS” for a list of biomarkers that help you identify Alzheimer’s risk long before symptoms show up.

My grandfather died from this brutal disease, and I watched it slowly break my dad: grief, anger, sadness, so much pain. I made myself a promise that my kids would never have to live through the trauma of someone they love looking at them and not remembering who they are 💔💔

🧠 We talk about Alzheimer’s like it “just happens,” but the reality is way less random. Your brain is constantly responding to your environment, your habits, your metabolic health, and the stressors you pretend aren’t there. Nothing about neurodegeneration is an overnight surprise.

🔬 Alzheimer’s develops over decades, and the top drivers are things you can influence: inflammation, blood sugar instability, poor sleep quality, toxin exposure, nutrient deficiencies, mitochondrial dysfunction, and low-grade chronic stress. This is why functional health matters. Your daily choices literally decide whether your brain is aging or burning out.

🔥 The science is clear: you can’t supplement, meditate, or peptide your way out of a neglected foundation. If your metabolism is tanking, your inflammation is sky-high, and you sleep like a haunted raccoon, your brain is not going to thrive.

💡 If you want to stay sharp, protect your memory, and actually reduce your risk, you need to know what’s happening inside your body. Biomarkers take the guesswork out and show you what’s driving inflammation, oxidative stress, and structural changes that affect cognition.

📥 Comment “LABS” and I’ll send you the exact biomarkers I evaluate when assessing Alzheimer’s risk so you can stop guessing and start getting ahead of it.

12/06/2025

🚨 COMMENT “PEPTIDE” for a checklist that shows if your terrain is actually ready before you spend a dollar on peptides.

💥 I know this isn’t a popular opinion… but peptides are not a magic bullet.
Most people want the results without doing the hard work of actually building health first.

Trust me, I wish it were that easy too.

🔍 But here’s the science: peptides are signals. They tell your cells what to do.

If your blood sugar is chaotic, your sleep is trash, your protein is low, your gut is inflamed, or your nervous system is fried, your cells literally cannot read the signal.

It’s like trying to plant a garden in dead soil and being confused when nothing grows.

🧬 BPC 157 won’t fix a lifestyle that’s still causing gut inflammation.
🧬 GLP-1s can’t regulate blood sugar if your meals are all over the place.
🧬 CJC + Ipamorelin can’t make up for four hours of sleep and chronic stress.
🧬 MOTS-C can’t override mitochondrial burnout from under-eating and overdoing.
🧬 TA1 can’t regulate immunity in a gut terrain that’s still on fire.

🔥 Peptides amplify a well-built foundation.

They do not replace it.
They don’t outrun physiology.
They don’t negotiate with stress.
If the terrain is a mess, peptides are just expensive hope.

💡 But when the basics are dialed in?

That’s when peptides become powerful. Efficient. Effective. Worth it.

👇 Comment “PEPTIDE” and I’ll send you the checklist so you know exactly where to start.

12/03/2025

🚨 Comment “LIST” for a FREE PDF grocery guide with stress-fighting foods so you know exactly what to grab when life hits hard.

🤯 Stress is not just “in your head.” It hits from every direction: mental, emotional, physical, environmental, plus sneaky biochemical stressors you don’t see until symptoms get loud.

🔬 When stress stops being temporary and becomes your norm, your body locks into survival mode. Cortisol and adrenaline stay high, and your body pays for it by draining your nutrient bank:

🧡 Vitamin C: makes cortisol
💙 Magnesium: calms your nervous system and muscles
✅ B vitamins: drive energy and detox pathways
🙌 Amino acids: build mood and motivation neurotransmitters
🐠 Omega 3s: support brain, mood, inflammation balance
🛡️ Zinc + vitamin E: help protect cells from oxidative damage
🙏 Choline: supports “rest and digest” and liver
⚖️ Electrolytes: keep hydration, blood pressure, energy stable

🛠️ Your adrenals, brain, immune system, and detox organs are working overtime and borrowing from every system just to keep you going.

⚠️ If you keep burning through these nutrients without refilling them, other systems start waving the white flag:

💔 Digestive: leaky gut risk, bloating, sluggish detox
⚡ Endocrine: hormone rhythms get messy, blood sugar crashes or spikes
🛡️ Immune: more infections, higher inflammation, slower recovery
🧠 Nervous: anxiety, low mood, irritability, brain fog
🚽 Urinary: minerals and hydration balance thrown off
⚙️ Neurological: poor focus, headaches, slower reaction time
🌊 Lymphatic: puffiness, swelling, sluggish drainage
💪 Muscular: more soreness, slower recovery, fatigue
🌸 Reproductive: irregular cycles, PMS, fertility challenges, lower libido
❤️ Cardiovascular: higher blood pressure, racing heart
🩸 Skin: breakouts, dryness, dullness, slower healing

💥 Save and repost 🔁 so future you remembers that “handling it” is not enough. You also have to refuel the system that’s handling it.

✨ Comment “LIST” and I’ll send you the free PDF with my stress-support grocery list so you can stock your kitchen like someone who actually plans on feeling good.

12/01/2025

🚨 Comment “STRESS” for easy snack ideas to pack in these stress fighting nutrients

🤯 Stress hits from every angle these days mental and emotional physical and structural environmental chemical and biochemical. A lot of it is invisible until symptoms finally scream loud enough to get your attention.

🔬 When stress stops being temporary and becomes your norm your body shifts into long term survival mode. Cortisol and adrenaline production gets cranked up and that process is not free. It pulls heavily from your nutrient bank account

🧡 Vitamin C to keep cortisol production going
💙 Magnesium to relax your nervous system
✅ B vitamins for energy production and methylation
🙌 Amino acids to build neurotransmitters
🐠 Omega 3s to protect brain function
🛡️ Zinc and vitamin E for antioxidant support
🙏 Choline to support your rest and digest response
❌ Phosphatidylserine to help quiet the HPA axis

🛠️ Your adrenals brain and immune system are constantly borrowing from every reserve you have just to keep you upright and functional.

⚠️ The problem comes when you never slow the output. You keep draining these micronutrients and other systems start to glitch.

💔 Neurotransmitter production drops so mood swings and emotional crashes hit harder
😴 Magnesium tanks so sleep quality and muscle recovery suffer
⛓️‍💥 Gut integrity and detox pathways weaken which can mean more bloating toxin buildup and immune flares
🩸 Blood sugar and hormone rhythms become erratic so energy swings breakouts and PMS feel like a new baseline

💥 Save this for your high stress seasons so you can use targeted foods to protect your nutrient stores and stop deficiencies from quietly wrecking your resilience energy and skin

✨ Comment “STRESS” to unlock my favorite snack hacks that feed your stress response and help you feel more steady clear and human again ✨

❤️ Hugs

11/29/2025

How many of these are hitting home? 🧠 Feeling like a hot mess but can’t quite explain why? Your body might be throwing up red flags that it’s drowning in chronic stress, even if you’re still checking every box on your to do list.

💥 Being “high functioning” under pressure doesn’t mean your body is fine with it. The Type A achievers who look put together on the outside are usually the ones running on fumes. Your nervous system feels it long before you do.

When stress becomes your normal, cortisol stops following its natural rhythm. It stays elevated or crashes at the wrong times, which disrupts digestion, detox, and hormone production. That “I’m just stressed” feeling is actually a full body domino effect.

⚠️ 10 science backed signs your stress response might be stuck in overdrive:

1️⃣ CHRONIC FATIGUE: You sleep but still wake up tired.
2️⃣ SLEEP DISRUPTIONS: Tossing, turning, wired but tired at night.
3️⃣ DIGESTIVE DRAMA: Bloating, IBS symptoms, heartburn.
4️⃣ HORMONE CHAOS: Irregular cycles, intense PMS, low libido.
5️⃣ MOOD SWINGS: Anxiety, irritability, feeling emotionally fried.
6️⃣ INFLAMMATION: Random aches, joint pain, flare ups.
7️⃣ SKIN FREAKOUTS: Acne, rashes, eczema.
8️⃣ WEIGHT FLUCTUATIONS: Gain around the middle or unexplained loss.
9️⃣ TENSION HEADACHES: Tight jaw, stiff neck, pounding head.
🔟 BRAIN FOG: Poor focus, forgetfulness, mental fatigue.

🧪 Want to know what your cortisol is actually doing all day? Functional lab testing can map your stress pattern and show how it is impacting energy, hormones, sleep, and digestion.

✨ Ready to support your stress response and feel like yourself again? Comment “STRESS” and I’ll send you my 5 Day Detox that helps calm inflammation, reset your stress response, and give your body the break it’s been begging for.

11/28/2025

FEELING THE HOLIDAY STRESS? ✨ Comment “STRESS” for the free mini quiz that helps uncover your total stress load. Save this for later and follow for more.

🎄 As we roll into the holiday season, stress is everywhere. Not just the stress you feel… but the kind that creeps in quietly, chips away at resilience, and makes your body work way harder than it should.

🧬 Stress isn’t just “feeling overwhelmed.” This post lists only six types! When all of these stack, your body slowly declines and symptoms show up. Hormones tank. Blood sugar swings. Sleep falls apart. Inflammation skyrockets. Your nervous system is constantly threatened.

💡 The goal isn’t to eliminate stress - you can’t. It’s to identify the stressors that are contributing to the invisible fires causing chaos.

🔥 PHYSICAL STRESS: Your body interprets pain, overtraining, and poor recovery as a survival threat. This spikes cortisol and drains resources needed for hormones, energy, and repair.

🧪 BIOCHEMICAL STRESS: Blood sugar swings, food sensitivities, and poor gut health increase inflammation and force your liver + immune system to work overtime = internal chaos.

🧠 PSYCHOLOGICAL STRESS: Your thoughts, emotions, and deadlines activate the same pathways as physical danger. Even if “nothing is wrong,” your brain is signaling threat all day long.

⏰ CIRCADIAN STRESS: When sleep suffers, your nervous system loses its rhythm. Metabolism slows. Blood sugar becomes harder to stabilize.

🌫️ ENVIRONMENTAL STRES: Pollutants, mold, heavy metals, and chemical exposures overload detox pathways and quietly push your immune system into constant battles.

🧨 OXIDATIVE STRESS: Free radicals damage cells faster than your antioxidant system can repair them. This accelerates aging, hormone imbalance, and chronic inflammation.

✨ TRANSLATION: You can’t address JUST ONE kind of stress and expect to feel better. It’s the stacking effect that breaks resilience over time. Healing means uncovering the stressors you don’t “see” so your body finally gets a break.

You don’t need perfection. You just need awareness. Let this be your roadmap as we move into the busiest (and often most chaotic) season of the year.

11/25/2025

✨ Comment “ENERGY” for my TOP FIVE tips to support ALL of these energy hormones. Follow me for more science made simple.

⚡️ Your energy and metabolism isn’t random. It’s hormonal.

Cortisol, insulin, thyroid, leptin, and ghrelin are the core players that decide whether you feel steady and focused… or wired, tired, and craving everything in sight.

Here’s what it looks like when these hormones need support and the simple science behind why.

⚡ CORTISOL (timing + stress rhythm)

SIGNS IT’S OFF: morning exhaustion, afternoon crashes, wired at night, caffeine dependence.
WHY IT MATTERS: cortisol sets your daily rhythm. If the curve is flipped or flat, your body can’t regulate energy or stress well.

🍬 INSULIN (fuel delivery)

SIGNS IT’S OFF: energy crashes after meals, constant hunger, cravings, irritability.
WHY IT MATTERS: insulin moves glucose into your cells so you can actually use the food you eat. If you’re resistant, the fuel never gets delivered.

🔥 THYROID - T3, T4 (metabolic pace)

SIGNS IT’S OFF: slower metabolism, cold hands and feet, hair shedding, constipation, low mood.
WHY IT MATTERS: thyroid hormones set the speed of everything - digestion, energy, mood. When thyroid output drops, everything does too.

🥗🍽 LEPTIN & GHRELIN (fullness + hunger signals)

SIGNS IT’S OFF: Never feeling full, thinking about food constantly, late-night hunger, or zero appetite.
WHY IT MATTERS: Leptin tells your brain you’re nourished. Ghrelin tells your brain you’re hungry. When they miscommunicate, cravings and overeating take over.

💡 THE GOOD NEWS: These hormones respond quickly to consistency - protein at meals, predictable eating windows, quality sleep, minerals, strength training, morning light, and reducing inflammation.

✨ Comment “ENERGY” my top five tips to support all of these hormones at the same time!

11/23/2025

🔥 YOUR METABOLISM IN PERIMENOPAUSE! Perimenopause signs can show up in our early 30’s 🤪 This is when so many of us start feeling “off” without knowing why.

COMMON SIGNS INCLUDE:

😵‍💫 Energy crashes
🥵 Night sweats
😩 Mood swings
🍫 Strong cravings
🧠 Brain fog
🌀 Belly fat that won’t budge

We can soften the insults by supporting two major hormones, INSULIN and CORTISOL.

🍭 Lower estrogen means lower insulin sensitivity, so your body stores more glucose as fat
🔥 Cortisol spikes faster and harder, pushing your body into “protect and store” mode
🩸 Blood sugar swings become more dramatic and predictable
🧠 Cravings, irritability, and fatigue show up like daily notifications
⏳ Muscle becomes harder to maintain, slowing metabolism even more

This is why the 21-Day Hormone Reset Playbook works so well for all women - perimenopause especially. It focuses on stabilizing insulin, calming cortisol, and rebuilding predictable habits that actually shift metabolism.

Inside you’ll get:

📘 Step-by-step guidance so you never feel lost
🥗 Food lists, recipes, easy swaps, and a full grocery guide
🌅 Morning and evening routines to support cortisol and sleep
🏃‍♀️ A movement and stress-relief menu
📊 Habit tracking tools for energy, mood, cravings, and sleep
⚡ Troubleshooting tips

And you’ll learn:

🧬 How hormones get out of sync and how to bring them back into balance
🍽️ Foods that stabilize blood sugar and calm inflammation
🔄 Cycle-support strategies for energy, mood, and metabolism
🥑 How to build simple meals that keep you full and focused

If you’ve been feeling like your body “changed overnight,” this is your blueprint for getting grounded again. Comment RESET and I’ll send it to you.

11/21/2025

✨ COMMENT “NIGHT” for the FREE PDF of this post and save for later. Follow me for more!

🌙 Your metabolism does its best repair work at night. But only if your evening routine tells your body it is safe to downshift and recover.

🔥 When nights are chaotic, your system stays in “go mode,” and overnight repair gets bumped.

Translation: Your metabolism is clocked in, but it can’t actually get the job done.

⚠️ SIGNS YOU NEED TO UPGRADE YOUR NIGHTTIME RITUAL:

😵‍💫 Wired but tired at night
⏰ Waking between 2 and 4 am
🍫 Craving sweets after dinner or overnight
🧃 Needing a snack to fall asleep or stay asleep
🥱 Groggy heavy or puffy in the morning
💓 Heart racing when you lie down
🌡️ Feeling too hot or too cold at night
🌀 Light restless sleep or lots of tossing
💧 Waking up thirsty with dry mouth
😬 Clenching jaw or feeling tense at bedtime
🛌 Taking forever to fall asleep

💡 Think of your evening like a runway. The smoother the landing, the better your body resets hormones, stabilizes blood sugar, and boosts metabolic flexibility while you sleep.

📈 Save this and build your habit stack. Comment “NIGHT” and I’ll send the PDF so you can use it as a nightly reminder.

11/19/2025

✨ Comment “BOOST” for a FREE PDF version of this post you can save and use as a daily reminder. ✨

Your morning routine is either boosting your metabolic flexibility or wrecking it before noon. There is no neutral. Your metabolism is paying attention to light, food timing, hydration, stress, and movement whether you are or not, so the more you line up your habits with your biology, the easier everything feels.

SIGNS YOU NEED TO UPGRADE YOUR MORNING ROUTINE:
😴 You wake up already tired
☕ Coffee barely touches your energy
😵‍💫 You crash hard between 2 and 4 pm
🌚 You are hungrier at night than in the morning
🍭 Your cravings feel unreasonable
⚡ You are wired at night but exhausted all day
💭 Your mood tanks halfway through the day
🥴 You feel puffy, inflamed, or sluggish

These habits are not meant to be rigid rules. They are simple, science backed anchors that help your metabolism stop fighting for stability all day. Test what clicks, toss what does not, and pay attention to what your body responds to. Small shifts make a big difference.

✨ Comment “BOOST” and I will send you the PDF link so you can keep it handy. ✨

11/15/2025

✨ COMMENT “help” for my TOP FIVE TIPS to reset your circadian rhythm around your metabolism and the best resources to get you back on track. ✨

Your metabolism runs on a 24 hour schedule, not vibes. Each block of the day has a specific job, and when you understand what your body is trying to do, your habits finally start to make sense.

☀️ 6 to 8 am: Cortisol should rise to wake you up, release stored glucose, and signal safety. This sets the tone for more stable blood sugar the rest of the day.

🌤️ Around 10 am: Insulin sensitivity is higher, so your cells are better at pulling glucose out of the blood and using it for energy instead of storing it.

🌞 12 to 1 pm: Digestive capacity is strong, stomach acid and enzymes are more active, and your body is primed to handle a larger, balanced meal without as many blood sugar swings.

😵‍💫 Around 3 pm: Cortisol naturally dips, which is why the crash happens. Push too hard here with caffeine, sugar, and stress and your nervous system and blood sugar both feel it.

💪 5 to 7 pm: Body temperature, coordination, and muscle strength tend to peak. Muscles are extra responsive, which improves how you handle glucose and supports metabolic health.

🌇 7 to 8 pm: Your body is trying to shift from action into repair. Metabolic rate starts to slow, and your system is prepping for nighttime hormone release and cleanup.

🌙 10 pm to 2 am: Melatonin and growth hormone do the heavy lifting. This is prime time for tissue repair, immune support, fat burning, and resetting hunger and satiety hormones for tomorrow.

🌘 2 to 6 am: Your body finishes metabolic “cleanup,” balances blood sugar, and starts a gentle cortisol rise to wake you. Disrupted sleep here often shows up as next day cravings and fatigue.

You do not need a perfect routine. You just need to stop arguing with your biology, knowing that you are unique and shifting some of these habits is okay! This tool is meant to be a guide for you, not gospel. Do what works best for you and layer on habits that make sense.

✨ Comment “help” for my top five tips to reset your circadian rhythm around your metabolism and the best resources to get you back on track. ✨

Address

Beaverton, OR

Telephone

+15035962178

Website

http://Www.kelseyweaverhealth.com/

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Working with Kelsey...

I help people maximize their health, lose weight, understand their body, get strong and build confidence through health and nutrition coaching. My clients learn how to build life-long habits in order to FINALLY reach their health, fitness and wellness goals. Being “fit” is not just about being active. So stop busting your ass in the gym in order to get the body you want. There is so much more to it and I want to teach you! Are you ready?

It’s time to get in the best shape of your life, for the rest of your life. We will improve your health, look incredible, feel strong, gain confidence and say goodbye to dieting forever. No more trendy diets to lose weight fast, only to gain it back. Instead, you will build a solid foundation of habits and behaviors that support your busy lifestyle without restrictions and food rules. The result? A life filled with joy, freedom and balance.

I understand and want you to know that you aren’t alone! The top reasons we fail to reach our goals, are due to a lack of reliable information, a weak support system and too many “food rules” that leave us deprived and unable to maintain long-term. With me as your coach, you will NOT fall into that statistic of failure.

We start with a Complimentary Strategy Session. During this session we discuss your goals, health history and any roadblocks you may have, so we can get a clear picture of what you need to be successful. I will explain exactly how the program works and what to expect with me as your coach.

We will then perform a full Nutrient Analysis. We will assess your nutrient needs, food intolerances, lifestyle and eating habits, readiness/ability and much more. You will take home two comprehensive guides to start you off strong and full of confidence.

Nutrient Analysis Session Guides include:

Precision Nutrition Quick Start Guide

Calorie and Macronutrient Portion Guide

You will leave this session feeling ready to conquer your goals and I will be by your side the whole time. We will meet bi-weekly to discuss how to continuously move forward with simple, attainable strategies and behaviors. The goal will always be to build a lifestyle that makes sense for YOU long-term, all while reaching your original goals. This is truly a life-changing experience.

For more information, give me a call or check us out online! (503) 596-2178 https://www.elevationfitnesspdx.com/nutrition

Let’s change your life!

Kelsey Weaver, Pn1 and Pn2