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Radiance Functional Medicine

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Denver, CO
Radiance Functional Medicine

We provide an in-depth assessment & evaluation to create personalized treatment plans so you can heal

01/02/2026

🎇HAPPY NEW YEAR🎇

We hope this year is full of health, happiness, & amazing experiences for you all!

12/26/2025

Most people set January goals based on punishment.
→ Cut sugar.
→ Work out more.
→ “Fix” everything at once.

But when stress is already high, adding more restriction or effort often backfires… especially for your hormones, nervous system, and blood sugar.

Here’s what works better:

Set a felt goal. One that your body can recognize and move toward.
👉 How do you want to feel by March?

Not how you want to look or what habits you “should” have…

But how you want your nervous system and metabolism to function.

For example:
✅ More stable energy in the afternoon = balanced cortisol + blood sugar
✅ Better sleep latency = melatonin + circadian regulation
✅ Fewer cravings = mineral repletion + improved insulin sensitivity
✅ Calmer mood = nervous system safety + nutrient sufficiency

These are all measurable, biological states… and they’re far more sustainable targets than vague ideas of “being healthier.”

Let that intention become your North Star.

When you anchor to how you want to feel, it becomes easier to choose meals, routines, and rhythms that actually match your biology.

💬 Comment below with your North Star, or schedule a free discovery call if you want to map out a custom plan based on your current labs and symptoms.

https://radiancefunctionalmedicine.com/contact/

12/23/2025

✨🎄FESTIVE SALAD🎄✨

Need a simple & quick side dish for the holiday? Try this!
Add/subtract to your taste buds & enjoy 😋

12/23/2025

Enjoy the night… and feel better tomorrow.

Alcohol is part of many holiday gatherings, but most people underestimate how much it affects mood, hormones, energy, and even immune health the next day.

Here’s a simple strategy I teach patients who want to participate without wrecking their sleep, blood sugar, or recovery:

🔹 Know your pour:
A standard drink is:
• 5 oz wine
• 12 oz beer
• 1.5 oz spirits

Most holiday glasses hold more than that — so what feels like “just two” might actually be three or four.

🔹 Pace yourself:
Aim for no more than one drink per hour. Your liver can only process ~1 drink per hour, and going faster leads to blood alcohol spikes that hit your sleep and stress hormones harder.

🔹 Alternate with water:
For every alcoholic drink, have a glass of water or mineral water. This supports hydration and gives your body a buffer to process the alcohol.

🔹 Salt and protein early:
A salty snack or protein-rich app before drinking slows alcohol absorption and helps stabilize blood sugar…especially if you’re prone to energy crashes or anxiety.

🧠 Bonus: Drinking later in the evening (or on an empty stomach) hits your nervous system harder. Front-load food, and avoid that last drink after 10pm if you want solid REM sleep.

You don’t have to abstain completely to protect your health, but having a strategy makes a massive difference in how you feel the next day.

Share this with someone who could benefit from this info!

12/22/2025

🍷 Low-sugar sips that still feel special👇

What you drink over the holidays matters more than most people realize… especially if you’re dealing with hormone imbalance, burnout, blood sugar swings, or sleep issues.

Alcohol affects your health on multiple levels:
🧠 It spikes cortisol and disrupts your natural stress rhythms
🩸 It raises blood sugar rapidly, then crashes it hours later
🌙 It suppresses melatonin and fragments deep sleep
🧬 It increases gut permeability (aka leaky gut) and inflammation

But it’s not about fear, it’s about informed choices.

When you reach for low-sugar options, you’re not just avoiding a hangover. You’re reducing the burden on your liver, nervous system, and metabolic function… all of which are already under pressure during high-stress seasons.

Here are four sips I recommend to patients who still want to enjoy themselves, without wrecking their progress:

🥂 Dry wine spritzer - Mix dry white or red wine with sparkling water and citrus. Less alcohol per glass, less sugar, more hydration.
🍋 Tequila + soda + fresh lime - Tequila has no added sugars and fewer congeners (byproducts that worsen hangovers).
🧊 Bitters + soda - Bitters stimulate digestion and support liver enzymes, and the ritual feels adult without the hit.
🌿 NA aperitifs or mocktails - Look for herbal or adaptogenic blends that mimic the feel of a cocktail but offer functional benefits.

📌Tip:
Pair any alcohol with protein + fat, and aim to match every alcoholic drink with a glass of mineral water. Your mitochondria will thank you.

And if you’re working on cortisol repair? Keep alcohol to 1–2 drinks max, no more than 2x/week, and finish drinking at least 3 hours before bed.

This season, don’t just survive the holidays… support your physiology through it.

Which of these low sugar sips is your favorite?

12/19/2025

Sleep isn’t just about rest.. it’s foundational to hormone balance, metabolic regulation, and emotional resilience.

When you get deep, consistent sleep:
✅Your glymphatic system clears out brain inflammation
✅Cortisol normalizes, helping you feel calmer and less reactive
✅Insulin sensitivity improves, stabilizing cravings and blood sugar
✅Emotional centers in the brain recalibrate (so you’re less likely to snap or spiral)

In short? Prioritizing sleep makes everything else easier.

Especially during the holidays — when sugar, stress, and social stimulation are high — sleep is your secret weapon.

Here’s what I recommend to patients:
☀️ Morning light exposure within 30 min of waking
⏰ A consistent wake-up time (even if bedtime shifts)
☕ Caffeine cutoff by 2 PM
💡 Dim lights/screens after 8 PM to protect melatonin

It’s not about perfection… it’s about rhythm. And your body thrives in rhythm.

How is your sleep during the holidays?

12/17/2025

Most people don’t realize how much connection impacts their physiology.💕

But your nervous system does.

Time spent in safe, co-regulating relationships:
✅boosts vagal tone
✅lowers cortisol
✅improves immune resilience
✅and even helps balance hormones.
This season, you don’t need to spend more.

You need to be with more.

Try one of these 12 low-cost, high-impact connection rituals — rooted in nervous system repair, not consumerism.

🧠 Presence is medicine.

💬 Save this for ideas of how build connection into your holiday season!

12/15/2025

Do this before holiday gathering this year 👇
…because how you arrive sets your physiological tone.

We often blame social fatigue on the event itself, but in reality, your pre-gathering state has more influence than you think.

When you walk in overstimulated (from screens, multitasking, or rushing), your cortisol stays elevated, your nervous system stays hypervigilant, and you’re more likely to:
❌React instead of respond
❌Feel drained instead of connected
❌Sleep poorly that night

Instead, try a 10-minute digital sunset before your next gathering:
1️⃣ Dim overhead lights - Helps reset your circadian rhythm and reduce visual overstimulation
2️⃣ Silence pings + alerts - Lowers micro-surges of cortisol triggered by anticipation
3️⃣ 90 seconds of extended exhales (ex: 4-7-8 breath) - Stimulates the vagus nerve and shifts you into parasympathetic (healing) mode

🧠 The result?
• Better digestion (yes, you absorb nutrients better when regulated)
• Lower post-event inflammation
• Improved mood and deeper sleep

You’re not fragile… you’re just living in a world that often ignores how human physiology actually works.

Your body knows how to downshift. It just needs space to do it.

Make sure to save this post!

12/14/2025

How to enjoy and still be healthy at holiday parties…
(Spoiler: It’s not about willpower)

What you eat before the party matters more than what you say “no” to once you’re there.

Most people try to “save calories” by under-eating all day…
→ Then arrive ravenous, dehydrated, and dysregulated.
→ Cue: overeating, blood sugar crashes, alcohol hitting harder, and a next-day crash.
Instead, try this functional party-day timing:

✅ Eat regular meals
Don’t skip meals to “earn” the party. It sets you up for cortisol spikes and poor choices. Keep blood sugar stable with protein + healthy fats every 4–5 hours.

🕓 Bridge snack 2–3 hours before
Not starving, not full, that’s the sweet spot. A small snack like protein + fiber (ex: turkey roll-ups and a clementine) keeps cravings in check when you arrive.

💧 Water plan
Start your day hydrated. And alternate each alcoholic drink with a glass of water to support detox + prevent headaches.

A little prep goes a long way. Balanced blood sugar = more calm, less crash.

Enjoy the party… and still feel good tomorrow.

Make sure to save this post for your holiday party plan!

12/12/2025

By January, most people forget what gifts they gave or received.

What lingers?
⭐️A moment of real connection.
⭐️A shared laugh.
⭐️A deep breath at the table.

If your system is already taxed, emotionally, hormonally, or energetically, more doing isn’t what it needs.

Here are 5 ways to practice presence (no extra time required):
1️⃣ 2 breaths before every meal - Drop into your body. Let your system register: “It’s safe to receive.”
2️⃣ Eye contact before answers - Give people the gift of your attention, not just a reply.
3️⃣ Name one ‘micro-joy’ out loud - This shifts your brain from threat to safety.
4️⃣ Step outside for 5 minutes - Even in the cold. Light resets your circadian rhythm and mood.
5️⃣ Put your phone in another room - Even for just one hour. Let your body feel undistracted presence.

✨ Presence regulates cortisol.
✨ Connection restores the vagus nerve.
✨ Stillness helps your hormones land.

You don’t need to do more. You need to feel more of what you’re doing.
Comment YES if you agree the holiday season should be more about “presence vs presents”

12/05/2025

When we talk about gratitude in functional medicine, we’re not talking about ignoring pain or pretending things are okay. We’re talking about shifting your neurobiology out of a chronic threat response.

Here’s what happens when you practice intentional gratitude… especially while walking:

🧠 Neurochemical Shift
Even a few minutes of focused appreciation increases dopamine and serotonin while reducing limbic system overactivation. This means less background anxiety and better access to your frontal lobe (executive function, impulse control, and emotional regulation).

💓 Improved HRV + Vagal Tone
Rhythmic movement paired with 4:6 breathing activates the parasympathetic branch of your nervous system…increasing heart rate variability, calming the adrenals, and promoting hormonal repair.

🌀 Cortisol Downregulation via Attention Shifting
Looking for specific visuals (like 5 shades of green) shifts your attention from threat scanning to safety cues, a concept called “neuroception.” This alone can calm overactive stress circuitry.

Here’s the protocol to try next time your system feels overloaded or you’re recovering from a long day:
1️⃣ Sensory Scan - Name 5 different shades of green. (This engages your ventral vagus via visual curiosity.)
2️⃣ Breath Pattern - Inhale for 4 seconds, exhale for 6. Repeat for 2–3 minutes. (Exhales > inhales signal safety.)
3️⃣ Specific Gratitudes - Name 3 things from today that felt meaningful or supportive — and include why. (This helps rewire your baseline lens toward safety and connection.)

→ This isn’t about bypassing the hard. It’s about giving your system a break from
Hypervigilance.

Teach your body to look for what’s working, not just what might go wrong.

Comment YES if you’re going to try this out!

12/03/2025

Boundaries aren’t just psychological… they’re physiological.

Every time you override your own needs to keep the peace, your nervous system pays for it.

It might show up as:
• Difficulty falling asleep
• Midday anxiety
• Digestive issues after family events
• Fatigue that rest doesn’t fix

Clear, respectful boundaries reduce your body’s stress load.

They tell your system: “I’m safe. I don’t have to stay on high alert.”

Here’s how I explain it to patients:
→ Boundaries are a form of regulation.
→ Saying no can literally support your cortisol curve.
→ It’s not about being difficult — it’s about staying well.

Comment YES if you’re going to practice setting better boundaries this holiday season!

Address

Denver, CO

Opening Hours

Monday	10am - 2pm
Tuesday	9:30am - 5pm
Wednesday	10am - 4pm
Thursday	10am - 4pm

Telephone

+13033331668

Website

https://radiancefunctionalmedicine.com/

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