Dr. Adrienne LaMora

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United States
Macedon, NY
Dr. Adrienne LaMora

Nutrition/health coach, educator, CrossFit fanatic, author, wife and mother. No one else can heal you but you!

My passion is to empower people to take charge of their own health and wellness through nutrition, exercise and mindfulness.

02/27/2026

Have a great weekend!

02/25/2026

Age-related muscle loss (sarcopenia) begins as early as the 30s.

Higher protein intake supports:
• Lean mass preservation
• Blood sugar control
• Metabolic rate
• Bone density

Women in perimenopause and menopause benefit from prioritizing protein at each meal.

Muscle is longevity tissue.

📚 References:
Bauer J et al. Evidence-based recommendations for optimal dietary protein intake in older adults. J Am Med Dir Assoc 2013
PMID 23867520

Mitchell CJ et al. Age-related muscle loss. Nutrients 2012
PMID 22254079

02/24/2026

The gut microbiome influences estrogen metabolism through what researchers call the “estrobolome.”

Disrupted gut bacteria can impair estrogen clearance and contribute to:
• PMS
• Heavy periods
• Fibroids
• Endometriosis risk

Fiber, phytonutrients, and microbial diversity matter.

References:
Plottel CS et al. The human microbiome and estrogen metabolism. mBio 2011
PMID 21441341

Baker JM et al. Estrogen-gut microbiome axis. Trends Endocrinol Metab 2017
PMID 28433442

02/20/2026

When we consistently sleep less than 6 hours, specialized brain cells increase a process called phagocytosis—which means “to devour.”

In small amounts, this is normal housekeeping. But with chronic sleep loss, this cleanup process becomes excessive and begins breaking down healthy neural connections.

Over time, this may erode brain architecture and increase long-term neurological risk.

Sleep isn’t laziness.
It’s neuroprotection.

Protect your sleep like your future depends on it. Because it does.

References:
Bellesi M et al. Sleep loss promotes astrocytic phagocytosis. J Neurosci 2017
PMID 28515433

Xie L et al. Sleep drives metabolite clearance from the brain. Science 2013
PMID 24136970

Cirelli C et al. Chronic sleep restriction and brain remodeling. PMID 26594659

02/18/2026

Endless cardio without strength training can worsen muscle loss and metabolic slowdown, especially after 30.
The missing piece for many women is progressive resistance training.

Lift. Recover. Repeat.

📚 References:
Westcott WL. Resistance training is medicine. Curr Sports Med Rep 2012
PMID 22777332

02/16/2026

Higher cardiorespiratory fitness is strongly associated with lower mortality in women-independent of weight.

Health is not defined by the scale.
It’s defined by physiology.

References:
Blair SN et al. Physical fitness and mortality. JAMA 1989
PMID 2795824

02/13/2026

Sleep deprivation affects insulin, cortisol, appetite hormones, and reproductive function.

Protecting sleep is one of the most powerful health interventions available.

Deep rest is not optional.
It’s endocrine therapy.

References:
Spiegel K et al. Sleep loss and metabolic hormones. Lancet 1999
PMID 10459994

02/11/2026

Chronic low-grade inflammation is now linked to cardiovascular disease, metabolic syndrome, and mood disorders in women.

Nutrition, movement, sleep, and stress regulation directly lower inflammatory markers. Small changes. Big impact.

02/10/2026

Regular physical activity, including simple brisk walking, has been consistently linked to reduced breast cancer risk and improved survival.

Movement is medicine in its purest form.

References:
Holmes MD et al. Physical activity and breast cancer survival. JAMA 2005
PMID 16118314

02/06/2026

Resistance training has been shown to improve cognition, executive function, and brain plasticity in women, especially with aging.

Strong body.
Sharper brain.

References:
Liu-Ambrose T et al. Resistance training and cognitive function. Arch Intern Med 2010
PMID 20937916

02/04/2026

Your brain needs a steady, reliable supply of energy to think clearly, regulate mood, and stay resilient. When blood sugar swings, insulin signaling is off, or inflammation is high, the brain struggles to get the fuel it needs.

That can look like:
• brain fog
• anxiety or low mood
• poor focus
• crashes in the afternoon
• feeling mentally “burnt out”

The solution isn’t pushing harder.
It’s supporting metabolic brain health.

That means paying attention to:
• blood sugar stability
• insulin sensitivity
• inflammation
• nourishment, not restriction

When the brain is properly fueled, clarity improves, mood steadies, and resilience comes back online.

Your brain is an energy organ.
Feed it accordingly.

📚 References: (PubMed):
PMID: 35732671
PMID: 3640721
PMID: 38001527
PMID: 411033651

02/02/2026

Prolonged stress exposure affects the hippocampus, prefrontal cortex, and amygdala. These regions govern memory, focus, emotional regulation, and decision-making.

When stress becomes the baseline, cognitive performance doesn’t just feel harder.

It is harder.

Stress management isn’t optional self-care. It’s neurological maintenance.

References:
• McEwen BS. Stress and hippocampal plasticity.
PMID: 10712901
• Lupien SJ et al. Effects of stress throughout the lifespan on the brain, behaviour and cognition.
PMID: 20167639
• Arnsten AFT. Stress signalling pathways that impair prefrontal cortex structure and function.
PMID: 21356301
• McEwen BS, Morrison JH. The brain on stress: vulnerability and plasticity of the prefrontal cortex over the life course.
PMID: 19596290

Address

Macedon, NY

Telephone

+13153105538

Website

http://www.dradriennelamora.com/

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