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Āvra Health

✨Precision wellness for women 35+.
🧬Genetics - Hormones - Longevity
🎯 Biology, Optimized. Virtual and in-person care AZ, CO, WA

03/25/2026

Why I don’t recommend using diet tracking apps:

👉🏻 Stress! We simply were not meant to track everything we eat. Eating should be a time to savor and delight in.

Tracking your food takes the fun out of eating, harms your relationship with food, and interferes with our parasympathetic nervous system.

👉🏻 Apps don’t work with my dietary guidelines. I am teaching you what and how much to eat. If you blow past your carbs because of eating some asparagus, something is not right.

👉🏻 I don’t see people being successful with diet tracking apps. It’s often when you finally get off the app that change happens.

Grab my “Hidden Challenges of Weight Loss” Freebie at the link in my bio.❤️

03/17/2026

If you are experiencing joint pain in peri/menopause - this is a signal that your body is inflamed.

Menopause is an inflammatory event.

Here are some helpful tips to decrease inflammation.

1. Stay moving! In the Physical Medicine world, we say “motion is lotion”. Make sure you have a great mobility routine that you incorporate into your day.

2. Maintain a healthy weight. We know that increased weight will exacerbate joint pain. Weight management does get more difficult in peri/menopause, but it IS absolutely possible.

3. Try a quality collagen supplement. Some of us break our collagen down too quickly, and need more of the building blocks to make collagen.

4. Know how much protein your body needs and don’t eat much more than that. Excess protein can increase both inflammation and fat in our body.

5. Photobiomodulation: look for local doctors or PT clinics that offer this therapy to help reduce inflammation in your joints.

Check out our website for more peri/menopause tips, education and support. ♥️

03/13/2026

Are hormones the only way to fix brain fog?

Brain fog is real in peri/menopause, but research shows that brain fog also occurs in men around the same age, and that for women - the brain fog improves post-menopause.

We know that estrogen is very important for the brain, but - estrogen therapy alone has not been shown to improve brain fog.

Progesterone can help brain fog due to its benefit on sleep. Some women may choose to use progesterone for sleep (oral micronized progesterone does not seem to carry the risks that estrogen has when it comes to blood clots and breast cancers).

Rather than jumping to MHT, which can carry risks, there are other areas to evaluate. Thyroid, sleep, blood sugar issues, cortisol, neuroinflammation (all issues that tend to amplify during peri/menopause).

This is where having a naturopathic doctor is key. If you are having brain fog due to low thyroid, poor sleep, blood sugar issues, etc. - no amount of estrogen is going to help. Estrogen is just adding fuel to the fire in this case, because now your liver has to process more hormones, and this can backfire with inflammation and blood sugar.

All you have to do is go to Reddit to see the amount of women who went on MHT because they believed it was going to cure their brain fog, just to find - it made their brain fog worse.

Bottom line: address the root cause which may involve pharmaceuticals, cortisol support, blood sugar support like berberine, inflammation-decreasing supplements such as NAC and glutathione, or even anti-viral support.

03/10/2026

In my experience, many women are seeking MHT because they are fearful of gaining weight in menopause and are hopeful that estrogen therapy will keep them trim.

The truth is that this has NOT been well-established in the research.

There was one quality study back in 2003 that demonstrated a VERY MODEST reduction in weight gain (about 1.4 pounds) in women who started MHT in perimenopause - over a five year period of time. This was significant, but not at all substantial.

Menopausal weight gain is more related to cortisol (cortisol affects insulin sensitivity), inflammation, and poor sleep.

The solution: support cortisol, balance blood sugar, address inflammation head-on, know how your metabolism works (genetics) and prioritize sleep.

This is where understanding your genetics is so crucial - with the help of a genetics-informed practitioner, you can understand your weaknesses when it comes to weight gain, and where to put your time, money, and energy.

Book an intro call with the link in my bio to learn more!

03/06/2026

Key takeaway —
Methylcobalamin works — when it’s tolerated.

But for many people, especially women in midlife, hydroxocobalamin is the safer starting point.

Not because it’s weaker —
but because it lets the body decide how much activation is appropriate.

When you know your genetics, it makes it easier to make healthy choices.

03/03/2026

Muscle isn’t built by protein alone.
It’s built by training.

The primary driver of muscle growth is not diet.
It’s mechanical tension.
(aka: lifting progressively heavier things)

🧠 Strength training sends the signal
Your muscles respond by adapting and growing.
No signal → no meaningful growth.

🥗 Protein plays a supporting role
Once basic protein needs are met,
extra protein delivers diminishing returns.

More protein without enough training doesn’t equal more muscle.

It usually means:
• Oxidation for energy
• Or storage

🏋️‍♀️ Training = the signal
🥗 Protein = the raw material

You need both — but the signal comes first.

This is why:
• You can’t “eat your way” to muscle
• Shakes won’t replace progressive overload
• Precision beats excess

Protein matters.
But strength training does the heavy lifting.

Save & follow for more precision fitness support!

02/27/2026

Fatigue and hair thinning in perimenopause?

Sometimes the issue isn’t hormones — it’s B12 absorption.

During perimenopause, many women are eating enough B12…but absorbing less of it.

Why?
Hormonal transitions can affect:
• Stomach acid production
• GI motility
• Intrinsic factor function
• Underlying autoimmune or inflammatory patterns

And B12 absorption quietly suffers.

🧬 Why this matters:
• B12 is essential for mitochondrial energy
• It supports red blood cell production and oxygen delivery
• It’s critical for nervous system and cognitive function
• Hair follicles are highly energy-dependent — low B12 can contribute to diffuse shedding and slow regrowth

💉 Why hydroxocobalamin injections help…
Injections bypass the gut entirely, making them effective when absorption is impaired.

Hydroxocobalamin is also:
• Longer-lasting in tissues
• Converted into active B12 forms as needed
• Often better tolerated than methyl-B12 in women with anxiety, sleep disruption, or stress sensitivity

📌 Bottom line:
In perimenopause, fatigue and hair loss aren’t always “just hormones” (but sometimes hormones, especially thyroid, are involved).

Sometimes these symptoms are a nutrient delivery problem — not an intake problem.

02/24/2026

Stress doesn’t just affect your mood.
It affects your cells.

Chronic stress = chronically elevated cortisol
And cortisol reaches every tissue in the body.

🧬 At the DNA level, stress can:
• Increase oxidative stress
• Create DNA damage
• Interfere with DNA repair

Stress also changes epigenetic signaling → which genes are turned up or down

Your DNA sequence may stay the same, but how it’s used changes.

Over time, this creates genomic instability — a known driver of aging and disease.

This is why chronic stress is linked to:
• Accelerated aging
• Immune dysfunction
• Hormone imbalance
• Increased cancer risk

🧠 Your genes are not your destiny.
But your stress biology matters.

Stress management isn’t self-care fluff.
It’s genome protection.

For more information, visit https://avra-health.com

02/18/2026

Contrary to the hype, most people don’t need more protein.

In fact, most adults in the U.S. already meet — or exceed — their daily protein needs.

📊 What the data consistently show:

• Average U.S. intake already hits recommended protein targets
• Many people exceed needs, especially from animal sources
• True protein deficiency in the U.S. is rare

So why does it feel like everyone is under-protein?

Because protein has been marketed as:
•A fat-loss shortcut
•A blood sugar fix
•A muscle guarantee
•A longevity upgrade

But biology is more nuanced.

🧬 More protein is not always better:

•Excess protein can drive IGF-1 and mTOR
•It can displace fiber-rich foods
•It may worsen insulin resistance in some contexts
•Longevity research repeatedly shows moderation matters
•Some genotypes do require additional protein for weight loss
•Older adults 65+ are the most likely to need more protein
•Excess protein = excess fat AND inflammation

Protein is essential.
But appropriately dosed protein is what supports health.

Not fear-based overconsumption.
Not chasing macros without context.

Your body doesn’t need trends.
It needs precision.

02/12/2026

I watched two grandmothers, my father, and my little sister suffer from cancer. I also know my genetics.

I know I push 75% of my estrogens into the more proliferative pathway and detox them fairly slowly.

Why would I extend my overall estrogen exposure?

Second, I was fortunate enough to understand my genetics prior to menopause, which means I have all of my lifestyle ducks in a row. I am eating, exercising, and living according to my genetics, and prioritize sleep. This greatly reduces the chance of having severe hot flashes, weight gain, osteoporosis and fractures, depression, and other symptoms associated with menopause.

But, even if you don’t have a family history of cancer, it doesn’t automatically mean you are a candidate for MHT.

👉🏻 According to breastcancer.org, “about 85% of breast cancers occur in women who have no family history of breast cancer. These occur due to genetic mutations that happen as a result of the aging process and life in general, rather than inherited mutations.”

This is why understanding your genetics is so important - we have many more environmental triggers today that can impact our DNA, and thus, our risk for breast cancer.

💕 Whether you have a family history of cancer, or not, there are effective alternatives to manage peri/menopausal symptoms for women who choose not to start MHT.

Address

636 Coffman Street Suite 205
Longmont, CO
80501

Opening Hours

Tuesday	10pm - 5pm
Thursday	10am - 5pm

Telephone

+17206170177

Website

http://Avra-health.com/

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About us

Naturopathic Doctor in Longmont, Colorado. Primary care, Women’s Wellness, Naturopathic Pediatrics and Cardiovascular Wellness. Focusing on prevention and getting to the root cause of chronic illness through naturopathic diagnostics and therapeutics.