The Integrative NP

08/27/2023

08/25/2023

I love me a good CrossFit WOD, but I haven’t been able to handle HIIT workouts very well lately. So in this season of my life, I’m doing a lot of LISS. I’m the tortoise in this race. Right now, it is very hard for my body to handle any adrenal stress. That includes intense workouts, scary or action movies, or emotional events. See these things produce rises in cortisol that just knock me out. I’m talking about 1.5-2 hour naps a day and extreme exhaustion. Avoiding “life” is not realistic and I have to keep moving. I have little children and I have a medical practice, so I have to keep moving. LISS helps me manage my weight and stress and it is good for my adrenals, therefore reducing my cortisol load. I like it because it helps build my tolerance so that one day I can get back to the occasional WOD and build my resilience.







Citations:

Foster C, Farland CV, Guidotti F, Harbin M, Roberts B, Schuette J, Tuuri A, Doberstein ST, Porcari JP. The Effects of High Intensity Interval Training vs Steady State Training on Aerobic and Anaerobic Capacity. J Sports Sci Med. 2015 Nov 24;14(4):747-55. PMID: 26664271; PMCID: PMC4657417.

Bellicha A, van Baak MA, Battista F, Beaulieu K, Blundell JE, Busetto L, Carraça EV, Dicker D, Encantado J, Ermolao A, Farpour-Lambert N, Pramono A, Woodward E, Oppert JM. Effect of exercise training on weight loss, body composition changes, and weight maintenance in adults with overweight or obesity: An overview of 12 systematic reviews and 149 studies. Obes Rev. 2021 Jul;22 Suppl 4(Suppl 4):e13256. doi: 10.1111/obr.13256. Epub 2021 May 6. PMID: 33955140; PMCID: PMC8365736.

https://doi.org/10.1152/jappl.1993.74.2.882

05/23/2023

03/16/2023

from The Sovereign Thyroid Method

3 Likes, 0 Comments - Patricia Pomareda, APRN, NP-C () on Instagram: "A few minutes every day of early morning sun exposure calms down the nervous system. It’s just..."

11/17/2022

Building my skills so I can build my business 🤓 💕 and 🧠 ready!

11/16/2022

here’s to a great start… let’s get some wrinkles in my brains 🧠 🤓

Patricia Pomareda, APRN, NP-C shared a post on Instagram: "It’s finally here! I’ve been waiting sooo long to attend this event and before it’s even started I have to say WOW 🤩 Never, ever have I felt this welcomed, especially for something I’m attending virtually. That tactile, tangible f...

11/09/2022

You know that feeling you get when you’re amongst your people? It’s magic 🦄That’s what I felt at last nights Functional Forum presented by The Evolution of Medicine. It felt great to share a space and frequency with some amazing movers and shakers in the world of functional medicine. .lisakoche and Dr. Chris D’Adamo. What a pleasure to finally meet 🤩 We got to see how functional medicine is finally being integrated into public policy and I learned how bioenergetic medicine is an important part of our healing toolkit. ✨✨ I look forward to healing our communities.

09/23/2022

200% increase in thyroid cancer since approx 2000 🤯
I was floored by this graphic from this weekend’s Thyca conference. One of those dots is me. I’ve learned so much from this conference that I want to be a part of it next year 💪 and I became very angry and sad about what I didn’t know. Why did it take me this long to learn about these resources? Why did my medical team not tell me anything besides, “take a pill, you’ll be ok”? I’m a Family Nurse Practitioner for crying out loud. Of all people, I should have known about support groups, life after cancer, but I didn’t. Our system is broken. We’ve failed so many thyroid cancer survivors in their journey to a new normal. I’m doing something about it. My neurons are firing at full force 🧠🤓 This graph 📈 tho 😔

09/08/2022

I try to get 7 cups of veggies per day in my diet to support my body’s methylation process. Here’s how I pack about 5 of those cups into my smoothie. I usually make these when I know I can’t actually eat all 7 cups but drinking it is a better alternative. TBH, it doesn’t always taste as good as it looks but most days it’s drinkable. Depending on how I feel, I either sweeten with dates or a bit of maple syrup. I highly recommend reading Younger You by She so eloquently explains how we have the power to turn on good genes and turn off bad genes through the power of these wonderful foods. It feels good to feed my body the support it needs to turn those cancer promoting genes off, especially after being diagnosed with thyroid cancer two years ago. Food is much more powerful that you might think. Here are the ingredients… just add water 💦 and blend 🌪
Cilantro, spinach, dandelion greens, arugula, red cabbage, ginger, h**p seeds, pumpkin seeds, mango, blueberries,turmeric, black pepper, & vitamin c 🥬🫐🥭☀️

07/03/2022

This is what 2 years cancer free looks like. Two years ago I said goodbye to my thyroid and thanked it for saving my life. I choose to live in gratitude. The road to living without a thyroid has most definitely not been linear. It’s been like the twistiest roller coaster ever (and not all good days look this good 😉). My experience has shaped the way I practice medicine. I’ve since diagnosed more thyroid disorders than I would like, 90% of which are in women, very few are men. These are people with no palpable thyroid lumps (like me), but often with complaints of fatigue, depression, weight changes, anxiety, and a few others. They’ve been told their labs are “normal” and prescribed a bandaid for their symptoms, and sent on their way with zero attempts to address root causes. Sometimes in medicine IT IS NOT OK to be normal! Don’t let your provider tell you you’re fine if you don’t feel fine. Speak up and work with them to dig deeper, and if that’s not possible then find a new provider that will. We are out there. To be on the receiving end of healthcare as a provider myself was a moment of awakening for me, especially in the middle of a pandemic. BUT I’m blessed that this happened to me. I’m a better nurse practitioner because of it. I have fallen more in love with my career because of it. I love what I do.
A deep heartfelt thanks to a few fellow warriors who’ve helped me feel normal in times when I’ve felt anything but Please keep sharing your stories.

06/23/2022

Summer is here! Even though school is out Summer is busier than ever so we have extended our office hours. Stay cool friends ☀️😎🏖