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.

12/29/2025

Short bursts of effort followed by recovery train the heart, lungs, and muscles to work more efficiently.

Less time doesn’t mean less effective.

References

• American College of Sports Medicine (ACSM)
ACSM Position Stand: High-Intensity Interval Training
Finds HIIT improves cardiovascular fitness efficiently compared to moderate continuous training.

• Journal of Physiology
Gibala et al.
Research demonstrating that short-duration HIIT produces similar or superior cardiovascular adaptations compared to longer steady-state exercise.

• National Institutes of Health (NIH)
Reviews showing HIIT improves VO₂ max, insulin sensitivity, and cardiovascular health with reduced time commitment.

12/26/2025

This is not another wellness book filled with unrealistic expectations. It’s a call back to your inner wisdom, your biology, and your power.

Grab your copy today (link in bio) and let’s redefine what wellness really looks like for you.

12/25/2025

Happy Holidays!

12/24/2025

Research consistently shows that diets rich in polyphenols are associated with improved endothelial function, reduced oxidative stress, and better markers of cardiometabolic health.

Polyphenols are bioactive plant compounds that support vascular health and oxidative balance. Top dietary sources include berries, pomegranate, cocoa, green tea, olive oil, coffee, herbs, and spices.

(PMID: 19168093; 30500654)

12/23/2025

“Change your expectations and you instantly change your life.” - Tony Robbins

12/22/2025

Research shows excess sugar can:
• Spike insulin and blood glucose, increasing fatigue and cravings
• Increase systemic inflammation, worsening joint pain and headaches
• Suppress immune cell function, making you more susceptible to illness
• Disrupt gut bacteria balance, affecting digestion and mood
• Interfere with sleep quality and circadian rhythm regulation

Even short-term high sugar intake has been shown to reduce immune response within hours, while repeated spikes can contribute to metabolic stress and nervous system dysregulation.

References:
1. Yang Q, Zhang Z, Gregg EW, Flanders WD, Merritt R, Hu FB. Added sugar intake and cardiovascular diseases mortality among US adults. JAMA. 2014;311(1):74-82. doi:10.1001/jama.2013.284783
2. DiNicolantonio JJ, Lucan SC. The wrong white crystals: not salt but sugar as aetiological in hypertension and cardiometabolic disease. BMJ. 2014;348:g3317. doi:10.1136/bmj.g3317
3. Fiolet T, Srour B, Sellem L, et al. Consumption of ultra-processed foods and cancer risk. BMJ. 2018;360:k322. doi:10.1136/bmj.k322
4. Hoffmann G, Lampousi AM, et al. Food groups and risk of type 2 diabetes mellitus: a systematic review and meta-analysis. BMJ. 2017;357:j1456. doi:10.1136/bmj.j1456
5. Nieman DC, Henson DA, Gross SJ, et al. Influence of carbohydrate on immune function following prolonged, intensive exercise. Int J Sport Nutr. 1998;8(2):121-131. PMID:19776109

12/19/2025

“Success is the product of daily habits, not once-in-a-lifetime transformations.”
— James Clear

12/18/2025

Research shows that cooler ambient temperatures can:
• Support the body’s natural drop in core temperature, which is required to fall and stay asleep
• Increase brown adipose tissue (brown fat) activity, linked to higher nighttime energy expenditure
• Improve insulin sensitivity and glucose regulation compared to warmer sleeping environments
• Reduce nighttime awakenings and improve sleep efficiency

Brown fat is especially responsive to mild cold exposure, and cooler sleep environments may gently activate this pathway without the stress response that extreme cold can cause.

📚 PMID: 35837014

12/17/2025

From muscle strength and performance to mood and cognitive support, creatine shows benefits before and after menopause, with a strong safety profile.

Reference:
Smith-Ryan AE, Cabre HE, Eckerson JM, et al.
Creatine supplementation in women’s health: A lifecourse perspective.
Nutrients. 2021;13(3):877.
PMID: 33800439

12/16/2025

“You don’t need to be better than anyone else. You need to be better than you used to be.” — Dr. Wayne Dyer

12/15/2025

A landmark 44-year longitudinal study followed women from midlife into older age and found that those with high cardiorespiratory fitness had a dramatically lower risk of developing dementia, including Alzheimer’s disease.

Researchers believe this protective effect may be related to:
• improved cerebral blood flow
• reduced inflammation
• better glucose regulation
• enhanced brain plasticity

Movement isn’t just about muscles, it’s about preserving cognition, independence, and quality of life as we age.

📚 References:
• Hörder H, Johansson L, Guo X, et al. Midlife cardiovascular fitness and dementia: A 44-year longitudinal population study in women. Neurology. 2018.
• Defina LF, Willis BL, Radford NB, et al. Cardiorespiratory fitness and dementia risk. Journal of Alzheimer’s Disease. 2013.
• Erickson KI, Hillman C, Stillman CM, et al. Physical activity, cognition, and brain outcomes. Nature Reviews Neuroscience. 2019.

12/12/2025

Regular exercise is essential, but research now shows that prolonged sitting has independent health risks, even for people who work out consistently.

Studies link sedentary time to increased inflammation, impaired glucose metabolism, cardiovascular risk, and musculoskeletal dysfunction. The body is designed for frequent movement, not long periods of stillness followed by short bursts of activity.

This is why movement throughout the day, paired with structured exercise, is key for long-term health, pain prevention, and metabolic resilience.

Small, consistent movement patterns matter more than we once believed.

References:
• Biswas et al., 2015 – Sedentary time associated with increased risk of cardiovascular disease, diabetes, and mortality, independent of physical activity (Annals of Internal Medicine)
• Ekelund et al., 2016 – Physical activity offsets but does not fully eliminate risks of prolonged sitting (The Lancet)
• Owen et al., 2010 – Too much sitting as a distinct health risk factor (Exercise and Sport Sciences Reviews)
• Hamilton et al., 2007 – Prolonged sitting negatively impacts lipid metabolism and insulin sensitivity (Diabetes

Address

Macedon, NY

Telephone

+13153105538

Website

http://www.dradriennelamora.com/

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