360 Health and Wellness

12/12/2025

12/11/2025

📈Improved blood sugar & insulin
Lower carbs can help reduce blood sugar spikes and improve insulin sensitivity, which may benefit people with insulin resistance, prediabetes, or type 2 diabetes (with medical supervision).

🍎Reduced cravings & steadier appetite
Higher fat and protein + stable blood sugar often mean feeling full longer, fewer “hangry” episodes, and less intense sugar/carb cravings.

📉Fat loss (especially around the middle)
Many people naturally eat fewer calories on keto because they feel fuller, and the body becomes more efficient at using fat for fuel.

😁More stable energy & focus
Once adapted, some people report fewer energy crashes and better mental clarity because they’re not riding the blood sugar roller coaster.

➕Better triglycerides & HDL for some
In many (not all) people, keto can lower triglycerides and raise HDL (“good” cholesterol), which supports metabolic and cardiovascular health.

🧘Therapeutic uses
Keto was originally developed for epilepsy and is still used in that context; research is exploring its role in other neurological and metabolic conditions under professional guidance.

⚠️ Important caveats:
Keto isn’t ideal for everyone (e.g., certain liver, pancreas, gallbladder, kidney, or thyroid issues, pregnancy, eating disorders, some athletes). Lipids, kidney function, micronutrients, and overall symptoms should be monitored

12/10/2025

A keto (ketogenic) diet is a very low-carbohydrate, high-fat, moderate-protein way of eating designed to shift the body into ketosis—a metabolic state where you burn fat (and produce ketones) for fuel instead of relying mainly on glucose.

🧐Basic macro breakdown (typical ranges)
Carbs: ~5–10% of calories (often ≤20–50g net carbs per day)
Protein: ~20–25%
Fat: ~65–75%

😋What you mostly eat
Meats, poultry, fish, eggs
Non-starchy veggies (leafy greens, broccoli, zucchini, etc.)
Healthy fats: avocado, olives/olive oil, nuts/seeds (as tolerated), coconut products
Full-fat dairy (if tolerated and included)

🤢What you largely avoid/limit
Sugar, sweets, juice, soda
Bread, pasta, rice, tortillas, most grains
Potatoes, corn, most starchy foods
Most fruit (small amounts of berries are sometimes included)

➕Main goals/uses
- Promote fat loss and reduce appetite
- Improve blood sugar and insulin control
- Sometimes used therapeutically (e.g., epilepsy, metabolic issues) under medical supervision

12/08/2025

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12/08/2025

Our favorite time of year — when everyone is ready for a fresh start! 💙
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12/05/2025

😁More stable energy
Fewer crashes, less mid-day fatigue, and more steady productivity.

📈Better mood & focus
Balanced glucose supports clearer thinking, better memory, and fewer irritability swings.

🍎Reduced cravings
When blood sugar is stable, you’re less likely to crave sugar and quick carbs all day.

➕Hormone support
Insulin, cortisol, s*x hormones, and thyroid hormones all work more smoothly when blood sugar isn’t constantly spiking.

😌Easier weight management
Stable blood sugar helps reduce fat storage (especially around the belly) and supports appetite regulation.

🫀Heart & vessel protection
Fewer repeated spikes means less long-term damage to blood vessels, which supports heart, kidney, nerve, and eye health.

😴Better sleep
Avoiding nighttime highs and lows can mean fewer wake-ups and more restorative sleep

12/04/2025

😁Prevents serious complications
Chronically high blood sugar can damage blood vessels and nerves, increasing the risk of heart attack, stroke, kidney disease, vision loss, and nerve pain over time.

🆘Avoids short-term crises
Very high blood sugars can lead to dangerous conditions like diabetic ketoacidosis (DKA) or hyperglycemic emergencies that may require hospital care.

👁️Protects your eyes, kidneys, and nerves
Keeping numbers in range reduces the risk of diabetic retinopathy (eye disease), kidney damage, and neuropathy (numbness, burning, tingling in hands and feet).

😌Improves daily energy and mood
High blood sugars can cause fatigue, brain fog, irritability, thirst, and frequent urination. Monitoring helps you catch highs and adjust sooner so you feel better day to day.

👩‍⚕️Guides treatment decisions
Tracking patterns helps you and your provider fine-tune meds, food, and activity—so you spend more time in a healthy range and less time worrying about your numbers.

12/02/2025

🆘Prevents emergencies
Very low blood sugar can cause confusion, slurred speech, fainting, seizures, or, in extreme cases, coma. Catching it early helps you treat it before it becomes dangerous.

🧠Protects your brain
Your brain runs on glucose. Repeated or severe lows can affect concentration, mood, memory, and overall brain health.

🦺Keeps you safe in daily life
Low blood sugar while driving, working, caring for kids, or exercising increases the risk of accidents and injuries.

😱Reduces “hypo unawareness”
Monitoring helps you notice patterns and early symptoms, so your body doesn’t get used to running too low and stop sending clear warning signals.

📈Improves diabetes management
Knowing when and why you go low helps you and your provider adjust meds, meals, and activity so your blood sugars stay more stable overall.

😷Supports long-term health
Avoiding frequent highs and lows is key for protecting blood vessels, nerves, eyes, kidneys, and heart over time.

11/28/2025

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11/28/2025

🧠Trains your brain
Repeating small rituals (like writing 3 things you’re grateful for each night) strengthens neural pathways for noticing what’s going well instead of only scanning for stress and problems.

😌Lowers stress load
Regular gratitude practices help shift your nervous system out of constant “fight or flight” and into more “rest and digest,” which supports digestion, hormones, and heart health.

📈Improves mood & resilience
Rituals create a steady drip of positive emotion, which can buffer anxiety, reduce depressive symptoms, and help you bounce back from tough days.

😴Supports better sleep
Ending the day with gratitude (instead of worry) helps quiet mental chatter so it’s easier to fall and stay asleep.

✅Encourages healthy choices
When you feel more content and grounded, it’s easier to choose nourishing foods, move your body, and care for yourself instead of coping with numbing habits.

💪Builds consistency
Making it a ritual—same time, same simple action—means you actually do it, so you see real benefits instead of just having “good intentions.”

11/27/2025

🧎‍➡️Calms your nervous system
Regular gratitude practices (like journaling 3 things you’re thankful for) are linked with lower stress hormones and more parasympathetic “rest and digest” activity, which can support digestion, blood pressure, and sleep.

🫀Supports heart health
People who practice gratitude tend to have lower blood pressure, better heart rate variability (a marker of stress resilience), and fewer reports of physical symptoms like headaches or chest pain.

😴Improves sleep quality
Focusing on gratitude before bed is associated with falling asleep faster and sleeping more deeply, which is crucial for hormone balance, immune function, and blood sugar control.

📈Boosts immunity & inflammation control
Lower chronic stress and more positive emotions are linked to better immune response and lower levels of inflammation over time.

✅Supports healthier behaviors
Grateful people are more likely to move their bodies, eat better, keep medical appointments, and stick with health goals—so gratitude indirectly improves physical health through better habits