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Monday 10am - 6pm Tuesday 10am - 6pm Thursday 10am - 6pm Friday 10am - 6pm

Dr. Amanda Fey, ND, 31 Adams Avenue, Suite 4, Endicott, NY (2025)

11/06/2025

Here are five tips to stay healthy when the weather turns cold:

1. Get Your Vitamin D ☀️
When the days get shorter and the sun hides away, your body makes less vitamin D, a key nutrient for strong bones, immune support, and mood balance. Try to spend at least 10–20 minutes outside in daylight each day. You can also boost your intake through foods like salmon, eggs, and fortified milk, or consider a supplement if sunlight is scarce.

2. Keep Moving 💃
Exercise strengthens your immune system, boosts circulation, and helps fight the
winter blues. Plus, it literally warms you up from the inside out. If outdoor workouts feel
too chilly, consider switching to indoor options, such as hot yoga, dance classes, or bodyweight routines at home. The goal is to keep your body moving regularly.

3. Eat More Vitamin C 🍊
Vitamin C helps your body fight off colds and infections, which tend to spike in colder
months. It also supports healthy skin and tissue repair. Load up on citrus fruits like
oranges, grapefruits, clementines, bell peppers, and kiwi.

4. Prioritize Sleep 💤
Quality rest helps keep your immune system strong, supports your metabolism, and helps stabilize your mood during the darker months. Embrace the longer nights! Create
a cozy bedtime routine, dim the lights early, and let yourself wind down.

5. Stay Hydrated 💧
Cold weather can be deceptively dehydrating; dry air and indoor heating pull moisture from your body without you realizing it. Skip the icy water and stay warm with herbal
teas, warm lemon water, or broths. They’ll keep you hydrated while also comforting and soothing you from the inside.

Cold days, strong body. Keep your health habits cozy and consistent.

11/03/2025

Five tips to stay healthy when the season turns cold ❄️

1. Get Your Vitamin D 🌞
When the days get shorter and the sun hides away, your body makes less vitamin D — a key nutrient for strong bones, immune support, and mood balance. Try to get outside for at least 10–20 minutes of daylight each day, even if it’s cloudy. You can also boost your intake through foods like salmon, eggs, and fortified milk — or consider a supplement if sunlight is scarce.

2. Keep Moving — Try Warming Workouts 🧘🏼
Exercise strengthens your immune system, boosts circulation, and helps fight the winter blues. Plus, it literally warms you up from the inside out. If outdoor workouts feel too chilly, switch things up with indoor options like hot yoga, dance classes, or bodyweight routines at home. The goal is to keep your body moving regularly.

3. Eat More Vitamin 🍊
Vitamin C helps your body fight off colds and infections — which tend to spike in colder months. It also supports healthy skin and tissue repair. Load up on citrus fruits (oranges, grapefruits, clementines), bell peppers, and kiwi. There’s a reason citrus season peaks in winter — nature knows what we need most!

4. Prioritize Sleep 😴
Quality rest keeps your immune system strong, supports your metabolism, and helps stabilize mood during darker months. Embrace the longer nights! Create a cozy bedtime routine, dim the lights early, and let yourself wind down. It’s the perfect time of year to rest and recharge — after all, it’s dark out anyway!

5. Stay Hydrated (Even When It’s Cold) 🍵
Cold weather can be deceptively dehydrating — dry air and indoor heating pull moisture from your body without you realizing it. Skip the icy water and stay warm with herbal teas, warm lemon water, or broths. They’ll keep you hydrated while also comforting and soothing you from the inside.

10/30/2025

One of the most common experiences of menopause are the changes that occur on the external ge***al tissue and intra-vaginal tissue, which can also affect urinary function. This is called genitourinary atrophy aka genitourinary syndrome. Many women experience one or more of the following symptoms in their genitourinary system when lacking hormones: vaginal discomfort, itching, burning, dryness, post-coital bleeding, thinning of tissue, bladder leakage, and/or urinary incontinence.

There are many options to address these genitourinary atrophic changes and symptoms. The most common conventional prescription is vaginal estrogen. However, many women do not feel comfortable using estrogen due to a variety of reasons and seek other options including over the counter lubricants, moisturizers, and herbal or nutritional supplements.

A study published in 2019 in the International Urogynecology Journal showed Vitamin E suppositories as an effective alternative to vaginal estrogen cream for relieving the symptoms of vaginal atrophy in postmenopausal women. 52 postmenopausal women aged 40-65 years were randomly divided into two groups: vitamin E vaginal suppository and conjugated estrogen vaginal cream. Participants used the medications for 12 weeks. Improvement after the 12th week showed that the treatment was successful in both groups.

Vitamin E suppositories are excellent alternatives for any women with genitourinary syndrome symptoms. This not only includes postmenopausal women but also women who are not able to use hormone therapy like women diagnosed with hormonal cancers.

10/28/2025

Does diet really matter when it comes to gut health?

Absolutely.

In my practice, I see every day how deeply nutrition influences our overall health. Yet, in mainstream medicine, diet is often completely overlooked - even when treating gastrointestinal disorders like Crohn’s disease or Ulcerative Colitis.

What’s even more surprising is that many patients are told “what you eat doesn’t matter.”

Well, research says otherwise.

A 2020 study published in Nutrients followed children with mild to moderate Crohn’s disease who were placed on either:

A Specific Carbohydrate Diet (SCD),

A Modified SCD, or

A Whole Foods diet.

After just 12 weeks, every single patient went into clinical remission.

Inflammation markers dropped, and their gut microbiome composition improved significantly.

👉 This shows just how powerful dietary changes can be in reducing inflammation and supporting healing - especially in the gut.

So next time someone tells you diet doesn’t matter, show them the science (or this Instagram post 😉)

10/26/2025

Is Milk Messing With Your Hormones? 🥛🚫

Polycystic O***y Syndrome (PCOS) is driven by hormonal imbalances, irregular periods, and sometimes small cysts on the ovaries.

Research has found a connection between low-fat dairy intake and PCOS:

📚 A 2014 study in the International Journal of Preventive Medicine linked low-fat dairy to PCOS.
📚 A 2015 study in the Journal of Obesity and Weight Loss Therapy found that a low-starch, low-dairy diet led to weight loss, better insulin sensitivity, and lower testosterone levels in women with PCOS.

Here’s why: Low-fat dairy increases insulin growth factor (IGF-1), which is tied to PCOS.
Milk also contains growth hormones that raise androgen (testosterone) levels.

Interestingly, whole milk has higher estrogen content, which may lower IGF-1, meaning full-fat dairy hasn’t shown the same link to PCOS.

Bottom line:
PCOS is one of several hormonal imbalances connected to milk consumption. Research is also linking dairy to infertility, early puberty, acne, and even ovarian cancer.

When hormones are out of balance, limiting or removing dairy can make a real difference 💚

10/23/2025

Balancing cortisol starts with what you eat. These are my go-to foods for steady energy and a calm, focused mind 🧠💚

10/20/2025

Reach your weight loss goals with precision! 💪🏼

I use Bioimpedance Analysis (BIA) for all my patients who are on a weight loss journey. Your BIA results help me create a personalized nutrition and fitness plan, including supplements when appropriate, so you can reach your goals and maintain them long-term.

What is BIA? It’s a simple, non-invasive in-office test that measures your body composition – including fat, muscle, and water mass. These insights give us a clear picture of your metabolic health and help me tailor your plan for the best results 💚

10/17/2025

My favorite recipe for a basic vinaigrette dressing. Super delicious and easy! Enjoy 🥗💚

10/15/2025

🍂 October Seasonal Eating Guide 🍎

Nature provides exactly what our bodies need this time of year. Here’s why these October foods are so nourishing:

🥕 Carrots: Rich in beta-carotene, they support healthy vision and skin.

🎃 Pumpkin: Full of antioxidants and fiber that balance blood sugar and support digestion.

🍠 Sweet Potatoes: Packed with vitamin A and complex carbs for steady energy.

🍐 Pears: Hydrating and gentle on the gut, they help regulate digestion.

🍄 Mushrooms: Boost immunity and support a balanced microbiome.

🥦 Broccoli: A powerful detoxifier that strengthens liver and cellular health.

Eating seasonally keeps you connected to nature’s rhythm and supports your body’s natural balance 💚

10/12/2025

What happens during your first consultation? 💚

During the initial 60-minute consultation, I take the time to listen to your health story. I review your personal and family medical history and go through recent lab reports, diet, medications, and supplements to build a full picture of your overall health.

From there, I create a personalized plan that may include dietary guidelines, lifestyle recommendations, herbal therapies, nutritional supplements, hydrotherapy, homeopathic remedies, and other natural treatments 🌱

We’ll then meet for 30-minute follow-up visits to assess your progress and make sure you’re achieving your health goals. My intention is to be your healing partner and coach, providing education and encouragement as you continue along your path toward optimal health.

Ready to take the first step toward better health? Call (607) 729-0591 or contact me through my website. I’d love to hear your story! ☺️

10/08/2025

🥗🫐🍓 Antioxidants are naturally found in many whole foods, and while the word sounds a little intense, their job is actually pretty simple: they help protect your cells from everyday stress. Adding more of these foods to your meals can be a great way to support your body and bring a little more color (and flavor!) to your plate. Here are some antioxidant-rich favorites that are as delicious as they are nourishing.

10/05/2025

Mushrooms have gained growing attention for their wide range of potential health benefits 🍄‍🟫 They contain unique bioactive compounds that support our immune systems, brain function, energy, and overall well-being. For centuries, mushrooms have been used in traditional medicine. Modern research is now uncovering how mushrooms play a valuable role in promoting physical and mental health 💚

Swipe to discover my favorites!

Dr. Amanda Fey, ND

11/06/2025

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Monday	10am - 6pm
Tuesday	10am - 6pm
Thursday	10am - 6pm
Friday	10am - 6pm