Advanced Rehab and Medical - Functional Medicine

12/03/2025

Feeling heavy, puffy, or mentally drained by mid-afternoon?
You don’t always need a nap or another latte.
Try this simple, restorative posture instead 🧘♀️✨

What it helps with:
💧 Lymphatic drainage
❤️ Blood flow back to the heart
😌 Calming the nervous system
🥗 Digestion (hello vagus nerve!)
🦵 Lower-body swelling — perfect after long sitting or standing

How to do it:
1️⃣ Lie on your back with your legs up the wall
2️⃣ Arms relaxed at your sides, palms up
3️⃣ Take slow, deep breaths for 5–10 minutes
4️⃣ Bonus: Place a pillow under your hips for extra lymphatic flow

A tiny reset that makes a big difference. 💛

11/28/2025

11/27/2025

Grateful for healing, health, and community.
Wishing you a warm and nourishing Thanksgiving. 🧡🦃

11/27/2025

🍎🥧 Apple Pie Fall Smoothie
This Apple Pie Fall Smoothie is delicious and nutritious, and tastes just like apple pie!

Ingredients 🍂

2 medium apples, cored
1 cup milk, dairy or non-dairy
½ cup plain Greek yogurt
1 teaspoon ground cinnamon
¼ teaspoon ground nutmeg
pinch of ground cardamom
1 scoop vanilla protein powder

Instructions 🥤

Throw all ingredients into a blender and blend until smooth and to your desired consistency.
Pour into tall glasses, sprinkle with some cinnamon, and enjoy!

Recipe adapted from: https://www.aheadofthyme.com/healthy-apple-pie-fall-smoothie

10/05/2025

This isn't your average bloat. "Endo belly" is the sudden, intense abdominal swelling that can happen with endometriosis. sometimes making you look and feel uncomfortably pregnant.

Endometriosis isn't just about pelvic pain. The inflammation it creates can affect your digestion, leading to:

- Constipation
- Gas and cramping
- Severe bloating especially around your period

This happens because chronic inflammation and immune system activation in endometriosis can disrupt gut motility, microbiome balance, and even your body's ability to process certain foods. While nutrition is just one piece of the puzzle, including anti-inflammatory foods like berries, leafy greens, turmeric, and wild-caught salmon can help calm inflammation. At the same time, try reducing ultra-processed snacks, excess sugar, and alcohol to lower the total inflammatory load on your body.

If you're dealing with unexplained bloating, discomfort, or suspected endometriosis, we can help you dig deeper.

10/01/2025

Both can be signs that your body's natural sleep rhythms are out of sync, but for very different reasons. 😴

If you struggle to fall asleep, it could be due to high evening cortisol, blue light exposure 📱, or an overactive nervous system that hasn't had time to wind down.

If you wake up in the night ⏰, blood sugar drops, hormone changes, or even liver detox patterns might be to blame.

Sleep isn't just about hours in bed 🛏️, it's a reflection of your hormonal balance, nutrient status, stress response, and even gut health.

So tell us in the comments, are you a "can't fall asleep" 🌙 or a "wake up at 3am" ⏰ person?

10/01/2025

You might be doing everything right — sleeping in a dark room 🌙, taking magnesium 💊, avoiding screens before bed 📵 — but if your sleep posture is off, your body’s recovery may still be struggling 😴.

Here’s what poor sleep positioning can silently sabotage:

🧠 Lymphatic Drainage: Your brain's glymphatic system (yes, with a “g”) clears out toxins 🧹 during deep sleep — especially when you sleep on your side. Back or stomach sleeping may reduce this effect.

💨 Breathing & Oxygenation: Sleeping on your back can worsen snoring 😴 or sleep apnea 😮‍💨, lowering oxygen flow to the brain and tissues overnight.

🪑 Spinal Alignment: Twisted or unsupported positions strain your neck and spine 🦴, triggering inflammation and morning stiffness — interrupting true rest-and-repair mode.

💪 Physical Recovery: Your muscles, fascia, and joints rely on aligned rest to properly regenerate 🛠️. Poor posture can mean waking up sore, tense, and unrested.

✨ So how should you be sleeping for optimal rest and recovery? ✨

👉 Prioritize side-sleeping (sleeping on the left side may aid digestion too! 🥗)
👉 Use a supportive pillow to keep your neck and spine aligned 🛏️
👉 Avoid stomach sleeping — it compresses your diaphragm and strains your back 🚫

Making these small changes to your sleeping position can help unlock deeper healing while you sleep 🌙💤.

09/29/2025

As summer winds down ☀️🍃, do you feel the urge to squeeze in just a little more? More plans 📅, more projects 📝, more "productivity" 💼?

Here’s your reminder: you don’t have to earn the end of a season by being busy 🛑.

✨ Rest counts.
🤝 Connection counts.
😊 Joy counts.

The most meaningful way to close summer is to be present 🌸 for what’s here now.

(Technically it’s fall already 🍁…but if your brain’s still catching up, don’t worry—you’re not alone 😅.)

09/28/2025

If you’ve been dealing with acne around your jawline, chin, or cheeks 😣, it might be time to look beyond just diet 🥗, exercise 🏋️, or skincare 🧴. While those matter, hormonal imbalances are often the real culprit — even if you’re “doing everything right.”

Here’s how breakouts can map to hormones:

👄 Jawline & Chin – Often tied to estrogen-progesterone imbalances, common during menstruation, PCOS, or perimenopause.

🧠 Forehead – Linked to stress and high cortisol 😵‍💫, which can trigger breakouts.

😊 Cheeks – Connected to androgen imbalances (too much testosterone 🧪), blood sugar swings 🍭, or gut health issues 🦠 like dysbiosis.

👉 If you’ve changed your diet, tried all the products, and still can’t get results, it’s probably not your fault. Hormones may be the hidden root cause, and understanding them is the first step toward clearer skin ✨.

09/26/2025

Your gut is home to trillions of microbes, and the more diverse they are, the better they can support your digestion, immunity, and metabolism.

When diversity drops, your body sends signals. Three common signs:

Frequent bloating or irregular bowel movements - your gut struggles to process food efficiently.
Weakened immunity - you catch colds easily or take longer to recover.
Difficulty managing weight - metabolism slows when your gut is out of balance.

Low microbiome diversity means less resilience, more inflammation, and reduced nutrient absorption. The good news? Your gut can change, diversity can be rebuilt with the right foods, lifestyle, and support.

If you suspect your gut health is holding you back, we can help you uncover imbalances and create a plan to restore your microbiome.

09/26/2025

💻 Blue light from screens delays melatonin production 🌙, the hormone that helps you fall asleep. Even a little exposure in the evening can disrupt your circadian rhythm ⏰, making it harder to get deep, restorative sleep. And without quality sleep? Your brain's emotional regulation takes a hit 🧠. Research shows that sleep deprivation increases anxiety 😬, irritability 😡, and emotional reactivity 😢.

Here’s what to do to get quality, restful sleep:

💡 Start dimming lights and powering down screens an hour before bed
📱 Use night mode or blue light filters if you need to be online
🌿 Try magnesium or herbal supports if your mind races at night
🛏️ Aim for 7-9 hours of consistent, restful sleep

09/25/2025

Protein-packed, fiber-rich, and full of flavor, this Dense Bean Salad is your go-to for blood sugar balance.

Ingredients
3 cups chickpeas, drained and rinsed
1 bulb fennel finely chopped about 1.5 cups chopped
3 mini or Persian cucumbers chopped, about 2 cups
1/4 small red onion chopped, about 1/4 cup
1/2 cup roasted red peppers jarred, drained, and finely diced
1/2 cup feta cheese crumbled
1/4 cup extra virgin olive oil
2 tbsp lemon juice
1/2 tsp sea salt
1/4 tsp black pepper
1/2 tsp dried oregano
1/4 tsp crushed red pepper flakes
1/2 cup fresh parsley finely chopped

Instructions
Add all ingredients to a , toss together. It's that simple!
Taste for seasoning, you may want to add more salt or lemon juice.

Recipe adapted from: https://abraskitchen.com/dense-bean-salad/