Peak Health & Fitness

11/05/2025

🌤️ 𝐖𝐞𝐥𝐥𝐧𝐞𝐬𝐬 𝐖𝐞𝐝𝐧𝐞𝐬𝐝𝐚𝐲: 𝐌𝐚𝐧𝐚𝐠𝐢𝐧𝐠 𝐒𝐞𝐚𝐬𝐨𝐧𝐚𝐥 𝐃𝐞𝐩𝐫𝐞𝐬𝐬𝐢𝐨𝐧 (𝐒𝐀𝐃) 🌤️

As the days get shorter and the weather turns colder, many people start to notice changes in their mood, energy, and motivation. This may be more than just the “winter blues” — it could be 𝘚𝘦𝘢𝘴𝘰𝘯𝘢𝘭 𝘈𝘧𝘧𝘦𝘤𝘵𝘪𝘷𝘦 𝘋𝘪𝘴𝘰𝘳𝘥𝘦𝘳 (𝘚𝘈𝘋), a type of depression triggered by reduced sunlight and seasonal changes.

Here are a few ways to support your mood and energy this season:

1️⃣ 𝗣𝗿𝗶𝗼𝗿𝗶𝘁𝗶𝘇𝗲 𝘀𝘂𝗻𝗹𝗶𝗴𝗵𝘁 𝗲𝘅𝗽𝗼𝘀𝘂𝗿𝗲 ☀️
Get outside daily, especially in the morning. Even a 10–15 minute walk can boost serotonin and vitamin D levels.

2️⃣ 𝗠𝗼𝘃𝗲 𝘆𝗼𝘂𝗿 𝗯𝗼𝗱𝘆 𝗿𝗲𝗴𝘂𝗹𝗮𝗿𝗹𝘆 🏋️‍♀️
Exercise is one of the most effective natural antidepressants. Try one of our virtual fitness coaching options to stay consistent even when motivation dips.

3️⃣ 𝗦𝘂𝗽𝗽𝗼𝗿𝘁 𝘆𝗼𝘂𝗿 𝗵𝗼𝗿𝗺𝗼𝗻𝗲𝘀 💉
Imbalances in thyroid, cortisol, or s*x hormones can worsen seasonal mood changes. Our hormone optimization programs can help restore balance and improve energy, focus, and mood.

4️⃣ 𝗡𝗼𝘂𝗿𝗶𝘀𝗵 𝘆𝗼𝘂𝗿 𝗯𝗼𝗱𝘆 🥗
Fuel up with omega-3s, protein, and complex carbs to stabilize blood sugar and brain chemistry. Vitamin injections can also provide an extra energy boost.

5️⃣ 𝗣𝗿𝗮𝗰𝘁𝗶𝗰𝗲 𝗹𝗶𝗴𝗵𝘁 𝘁𝗵𝗲𝗿𝗮𝗽𝘆 & 𝘀𝗲𝗹𝗳-𝗰𝗮𝗿𝗲 🕯️
Consider using a light therapy lamp and prioritize rest, hydration, and stress management.

If you’re struggling with mood changes or fatigue this time of year, you’re not alone — and there are ways to feel better. 💚

✨ Let Peak Health & Fitness help you this season — inside and out.

📍Danville, Indiana
📞 317-373-3687
🌐 www.peakhealthindiana.com

11/04/2025

✨ 𝐓𝐫𝐢𝐞𝐝 𝐞𝐯𝐞𝐫𝐲 𝐝𝐢𝐞𝐭 𝐛𝐮𝐭 𝐬𝐭𝐢𝐥𝐥 𝐧𝐨𝐭 𝐬𝐞𝐞𝐢𝐧𝐠 𝐫𝐞𝐬𝐮𝐥𝐭𝐬? ✨
It’s not about 𝑤𝑖𝑙𝑙𝑝𝑜𝑤𝑒𝑟—it’s about the 𝑚𝑒𝑡ℎ𝑜𝑑.

In our latest blog we discuss the 5️⃣ common reasons weight loss plans fail.

👉 The good news? There 𝐢𝐬 a better way. At Peak Health & Fitness, we look at the whole picture—nutrition, hormones, lifestyle, and even advanced medical tools like GLP-1s, peptides, and hormone optimization.

💻 Read the full blog to learn more:

https://peakhealthindiana.com/why-some-weight-loss-methods-dont-work-and-what-to-do-instead/

📍 Danville, Indiana
📞 317-373-3687
🌐 peakhealthindiana.com

11/03/2025

What most people see:
“Just another fatty meat.”
“High in cholesterol.”
“Something to limit if you’re trying to be healthy.”

What it actually contains:
Ground beef is one of the most nutrient-dense foods available. It’s not just protein — it’s packed with vitamins and minerals that directly support energy, hormone balance, immune health, and muscle recovery.

Nutrients found in quality ground beef:
Complete protein with all essential amino acids
Iron (heme iron – highly absorbable and supports red blood cell production)
Zinc (vital for immune health and testosterone production)
Vitamin B12 (supports nerve function and energy metabolism)
Niacin (B3) and Riboflavin (B2) (help convert food into usable energy)
Selenium (powerful antioxidant for thyroid and immune function)
Phosphorus (aids muscle repair and bone strength)
Creatine (naturally occurring compound that supports strength and power output)
CLA (conjugated linoleic acid) (may support fat metabolism and anti-inflammatory function)

When sourced well — ground beef can be one of the most balanced foods for fueling training, recovery, and overall wellness.

Ground beef isn’t just a protein source — it’s a whole-body nutrient source. The more you understand what’s in your food, the more intentional your nutrition becomes

Fuel smarter. Train harder. Live stronger.

10/31/2025

🎃 𝐇𝐚𝐩𝐩𝐲 𝐇𝐚𝐥𝐥𝐨𝐰𝐞𝐞𝐧 𝐟𝐫𝐨𝐦 𝐏𝐞𝐚𝐤 𝐇𝐞𝐚𝐥𝐭𝐡 & 𝐅𝐢𝐭𝐧𝐞𝐬𝐬! 👻
Don’t let sugar crashes or spooky stress haunt your health goals this season!

Whether you want to…
💉 Boost your energy and metabolism with 𝐯𝐢𝐭𝐚𝐦𝐢𝐧 𝐢𝐧𝐣𝐞𝐜𝐭𝐢𝐨𝐧𝐬
⚖️ Get back on track with 𝐦𝐞𝐝𝐢𝐜𝐚𝐥 𝐰𝐞𝐢𝐠𝐡𝐭 𝐥𝐨𝐬𝐬 𝐬𝐮𝐩𝐩𝐨𝐫𝐭
💪 Restore balance and vitality with 𝐡𝐨𝐫𝐦𝐨𝐧𝐞 𝐨𝐩𝐭𝐢𝐦𝐢𝐳𝐚𝐭𝐢𝐨𝐧
✨ Refresh your skin after Halloween makeup madness with a 𝐜𝐡𝐞𝐦𝐢𝐜𝐚𝐥 𝐩𝐞𝐞𝐥, 𝐦𝐢𝐜𝐫𝐨𝐧𝐞𝐞𝐝𝐥𝐢𝐧𝐠, 𝐨𝐫 𝐛𝐨𝐭𝐨𝐱
🏋️ Stay motivated and strong with personalized 𝐟𝐢𝐭𝐧𝐞𝐬𝐬 & 𝐧𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧 𝐜𝐨𝐚𝐜𝐡𝐢𝐧𝐠

—we’ve got everything you need to feel confident, healthy, and glowing long after the candy is gone! 🍫

🕸️ Stay strong, stay balanced, and remember… at Peak Health & Fitness, we help you every season!

📍Danville, Indiana
📞 317-373-3687
🌐 www.peakhealthindiana.com

10/29/2025

🎃 𝐖𝐞𝐥𝐥𝐧𝐞𝐬𝐬 𝐖𝐞𝐝𝐧𝐞𝐬𝐝𝐚𝐲: 𝟓 𝐓𝐢𝐩𝐬 𝐭𝐨 𝐀𝐯𝐨𝐢𝐝 𝐎𝐯𝐞𝐫𝐞𝐚𝐭𝐢𝐧𝐠 𝐇𝐚𝐥𝐥𝐨𝐰𝐞𝐞𝐧 𝐂𝐚𝐧𝐝𝐲🍬
Halloween fun doesn’t have to derail your health goals! Here are some simple strategies to enjoy the season without the sugar crash:

1️⃣ 𝐃𝐨𝐧’𝐭 𝐬𝐤𝐢𝐩 𝐦𝐞𝐚𝐥𝐬.
Heading into the night hungry makes it much harder to resist temptation. Eat a balanced meal with protein, fiber, and healthy fats before the festivities.

2️⃣ 𝐊𝐞𝐞𝐩 𝐜𝐚𝐧𝐝𝐲 𝐨𝐮𝐭 𝐨𝐟 𝐬𝐢𝐠𝐡𝐭.
Visual cues matter! Store leftover candy in a sealed container or high cabinet so it’s not constantly calling your name.

3️⃣ 𝐒𝐞𝐭 𝐚 𝐭𝐫𝐞𝐚𝐭 𝐥𝐢𝐦𝐢𝐭.
Decide ahead of time how many pieces you’ll enjoy—and stick to it. A small mindful indulgence is better than mindless munching.

4️⃣ 𝐂𝐡𝐨𝐨𝐬𝐞 𝐲𝐨𝐮𝐫 𝐟𝐚𝐯𝐨𝐫𝐢𝐭𝐞𝐬.
Skip the candies you don’t really love. Savor the ones you do, slowly and guilt-free.

5️⃣ 𝐁𝐚𝐥𝐚𝐧𝐜𝐞 𝐢𝐭 𝐨𝐮𝐭.
Stay hydrated, move your body, and fuel up on real food the rest of the day to keep blood sugar and cravings in check.

You can enjoy Halloween and stay on track with your goals! 🕸️

10/29/2025

What if you could contact your provider directly... and actually get a response?

That’s what sets Brandie Ruark, NP at Peak Health & Fitness, apart.
Our wellness patients appreciate having a provider who follows up quickly, makes real-time adjustments, and personally handles communication — not an assistant, not a nurse, and not a front desk message system.

Why patients choose Brandie:
✅Fast, direct responses and genuine follow-up
✅Personalized hormone and wellness protocols tailored to each patient
✅Adjustments made proactively based on symptoms and progress
✅Focus on root-cause health — hormones, energy, metabolism, and sleep
✅Seamless coordination with training and nutrition for complete wellness care
✅Telehealth or in-person visits for convenience

With Brandie 👩🏼‍⚕️ you’re not another chart number — you’re a person with a plan built around your life.

Schedule your consultation today:

317-373-3687
peakhealthindiana.com
info@peakhealthindiana.com

Peak Health & Fitness | Integrative Wellness. Real Access. Real Results.

10/27/2025

🥑 𝐅𝐚𝐭 𝐢𝐬 𝐍𝐎𝐓 𝐭𝐡𝐞 𝐞𝐧𝐞𝐦𝐲! 🥩🐟

For years we were told to “eat low-fat” to be healthy. But here’s the truth → your body 𝑛𝑒𝑒𝑑𝑠 fat for:
✔️ Hormone balance (estrogen, progesterone, testosterone)
✔️ Brain health & focus
✔️ Absorbing vitamins A, D, E & K
✔️ Steady energy & reduced cravings

✨ 𝐇𝐞𝐚𝐥𝐭𝐡𝐲 𝐟𝐚𝐭𝐬 = avocados, olive oil, nuts, seeds, fatty fish, eggs
🚫 𝐅𝐚𝐭𝐬 𝐭𝐨 𝐚𝐯𝐨𝐢𝐝 = trans fats, highly processed oils, fried foods

💡 Most women need about 𝟔𝟎–𝟖𝟎𝐠/𝐝𝐚𝐲
💡 Most men need about 𝟖𝟎–𝟏𝟎𝟎𝐠/𝐝𝐚𝐲
👉 Peri-menopausal & menopausal women especially benefit from steady healthy fats to support hormones and reduce inflammation.

📖 Read the full blog for food ideas & daily tips:

https://peakhealthindiana.com/blog/how-to-get-enough-healthy-fats-for-hormones-energy-and-long-term-health

For years, fat was unfairly labeled the villain of nutrition. Low-fat diets became popular in hopes of promoting weight loss and heart health. But research has proven that dietary fat is not the enemy. In fact, fats are essential for hormone production, brain function, energy,…

10/24/2025

✨ 𝐃𝐨𝐧’𝐭 𝐋𝐞𝐭 𝐓𝐡𝐢𝐬 𝐆𝐥𝐨𝐰-𝐔𝐩 𝐃𝐞𝐚𝐥 𝐏𝐚𝐬𝐬 𝐘𝐨𝐮 𝐁𝐲! ✨
𝐆𝐞𝐭 𝐆𝐥𝐨𝐰𝐢𝐧𝐠 & 𝐆𝐞𝐭 𝐑𝐞𝐰𝐚𝐫𝐝𝐞𝐝!

As part of SkinPen’s 𝐅𝐞𝐞𝐥 𝐒𝐞𝐞𝐧 𝐂𝐚𝐦𝐩𝐚𝐢𝐠𝐧, you can earn a $𝟏𝟎𝟎 𝐫𝐞𝐛𝐚𝐭𝐞 when you purchase a 𝐬𝐞𝐫𝐢𝐞𝐬 𝐨𝐟 𝟑 𝐨𝐫 𝐦𝐨𝐫𝐞 𝐒𝐤𝐢𝐧𝐏𝐞𝐧 𝐦𝐢𝐜𝐫𝐨𝐧𝐞𝐞𝐝𝐥𝐢𝐧𝐠 𝐭𝐫𝐞𝐚𝐭𝐦𝐞𝐧𝐭𝐬!

Here’s how to claim your glow 𝐚𝐧𝐝 your reward:
1️⃣ Book a package of 3+ SkinPen treatments with us.
2️⃣ Submit your receipt at sweepstakes.skinpen.com.
3️⃣ Get your $𝟏𝟎𝟎 𝐫𝐞𝐛𝐚𝐭𝐞 💸 𝑎𝑛𝑑 be 𝐚𝐮𝐭𝐨𝐦𝐚𝐭𝐢𝐜𝐚𝐥𝐥𝐲 𝐞𝐧𝐭𝐞𝐫𝐞𝐝 to win 𝟔 𝐅𝐑𝐄𝐄 𝐒𝐤𝐢𝐧𝐏𝐞𝐧 𝐭𝐫𝐞𝐚𝐭𝐦𝐞𝐧𝐭𝐬!

🌟 10 lucky winners will be selected by SkinPen—so don’t wait! Continue your skin transformation journey and save while you do it.

🗓️ All submissions must be received by December 31, 2025.
Call or message us today to book your series before this offer disappears!

10/20/2025

🍂 𝐅𝐚𝐥𝐥 𝐈𝐧𝐭𝐨 𝐆𝐥𝐨𝐰𝐢𝐧𝐠 𝐒𝐤𝐢𝐧! 🍂

Did you know fall is the perfect season for chemical peels? Here’s why:

✨ 𝐋𝐞𝐬𝐬 𝐬𝐮𝐧 𝐞𝐱𝐩𝐨𝐬𝐮𝐫𝐞 – Your skin heals better when UV rays are lower, reducing the risk of pigmentation.
✨ 𝐏𝐫𝐞𝐩𝐩𝐢𝐧𝐠 𝐟𝐨𝐫 𝐰𝐢𝐧𝐭𝐞𝐫 𝐫𝐚𝐝𝐢𝐚𝐧𝐜𝐞 – Treat sun damage, acne scars, and uneven texture now for smooth, healthy skin all season.
✨ 𝐌𝐢𝐧𝐢𝐦𝐚𝐥 𝐝𝐨𝐰𝐧𝐭𝐢𝐦𝐞 𝐟𝐨𝐫 𝐭𝐡𝐞 𝐡𝐨𝐥𝐢𝐝𝐚𝐲𝐬 – Refresh your skin before holiday gatherings and photo ops.

With VI Peel’s medium-depth formulations, you can improve tone, texture, and clarity with 𝐥𝐢𝐭𝐭𝐥𝐞 𝐭𝐨 𝐧𝐨 𝐝𝐨𝐰𝐧𝐭𝐢𝐦𝐞—perfect for fall transformations!

💚 Ready to refresh your skin? Book your peel today!
📞 317-373-3687 | 🌐 www.peakhealthindiana.com

10/20/2025

🥔🍎 𝐂𝐚𝐫𝐛𝐬 𝐚𝐫𝐞𝐧’𝐭 𝐭𝐡𝐞 𝐞𝐧𝐞𝐦𝐲—𝐲𝐨𝐮𝐫 𝐛𝐨𝐝𝐲 𝐍𝐄𝐄𝐃𝐒 𝐭𝐡𝐞𝐦!

Carbohydrates fuel your brain, muscles, and hormones. Cutting them too low can leave you tired, moody, and struggling with weight loss.

✨ The key is 𝐜𝐡𝐨𝐨𝐬𝐢𝐧𝐠 𝐭𝐡𝐞 𝐫𝐢𝐠𝐡𝐭 𝐜𝐚𝐫𝐛𝐬:
✔️ 𝐂𝐨𝐦𝐩𝐥𝐞𝐱 𝐜𝐚𝐫𝐛𝐬 → sweet potatoes, oats, quinoa, beans, fruits, veggies = steady energy, hormone balance, and gut health
❌ 𝐒𝐢𝐦𝐩𝐥𝐞 𝐜𝐚𝐫𝐛𝐬 → soda, pastries, candy, white bread = quick spikes & crashes

💡 Most women need about 𝟏𝟑𝟎–𝟐𝟎𝟎𝐠/𝐝𝐚𝐲
💡 Most men need about 𝟏𝟖𝟎–𝟑𝟎𝟎𝐠/𝐝𝐚𝐲
👉 Peri-menopausal & menopausal women especially benefit from steady complex carbs to support energy, thyroid, and mood.

📖 Learn more in our latest blog about the best ways to get adequate carbs the healthy way:

https://peakhealthindiana.com/how-to-get-enough-healthy-carbohydrates-for-energy-hormones-and-overall-wellness/

Carbohydrates often get a bad reputation in diet culture, but they are one of the most important macronutrients for health, energy, and hormone balance. Cutting carbs too low for long periods can leave you fatigued, moody, and struggling with workouts or weight management. At Peak…

10/16/2025

🩸 Better Blood Flow and Faster Recovery

Good circulation is the foundation of performance and recovery.
Strong blood flow delivers oxygen, amino acids, and nutrients to your muscles while removing waste and inflammation.

Whether you’re training hard or simply staying active, improving circulation helps your body perform better, recover faster, and heal more efficiently.

PRE & POST WORKOUT SUPPORT:
Before training, focus on hydration, light movement, and nitric oxide–supporting nutrients like beetroot or L-citrulline to increase muscle pump and endurance.

After your workout, consume fast digesting carbohydrates, use active recovery, stretching, or foam rolling to keep blood moving and deliver the nutrients your muscles need to repair.

Better circulation = better recovery = better results.

Peak Health & Fitness
Optimizing performance, recovery, and overall wellness — inside and out.

📧 josh@peakhealthindiana.com