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.

02/04/2026

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

01/30/2026

Your brain is 60% fat. Dietary fats are essential for neuronal membranes, myelin, and efficient brain signaling. Research highlights their role in maintaining brain integrity across the lifespan. (PMID: 20329590)

Ultra-low-fat diets may undermine the very organ you’re trying to protect.

Adequate fat isn’t optional for brain health.
It’s foundational.

01/28/2026

Creatine supports:
• Muscle strength and preservation as estrogen shifts
• Exercise performance and recovery
• Brain energy and cognitive function
• Bone health when paired with resistance training

Despite common myths, creatine:
• Does not cause bulk in women
• Is not a steroid
• Is safe for healthy individuals when used appropriately

Creatine may be especially helpful for women who are active, perimenopausal, or focused on aging well.

This isn’t about aesthetics.
It’s about strength, energy, and resilience.

References:
• Devries MC, Phillips SM. Journal of Applied Physiology 2014
• Kreider RB, et al. Journal of the International Society of Sports Nutrition 2017
• Avgerinos KI, et al. Experimental Gerontology 2018

01/26/2026

Most women are under-consuming protein, and it can quietly affect energy, hormones, and long-term strength.

Protein supports:
• Lean muscle and metabolism
• Blood sugar stability
• Hormone production
• Bone health
• Recovery and injury prevention

As estrogen declines with age, women lose muscle faster than men. Without adequate protein, this loss accelerates, even in active women.

References:
Phillips SM, et al. Applied Physiology Nutrition and Metabolism 2016
Institute of Medicine Dietary Reference Intakes 2005
Moore DR, et al. Journal of Nutrition 2012

01/23/2026

Meals higher in protein:
• slow glucose absorption
• reduce post-meal blood sugar spikes
• improve satiety
• lower cravings later in the day

This matters for:
• insulin resistance
• metabolic syndrome
• energy crashes
• long-term cardiometabolic health

Balanced blood sugar isn’t just about cutting sugar.
It’s about building meals correctly.

References:
• Layman DK et al., J Nutr
• Boden G, Am J Clin Nutr
• American Diabetes Association

01/22/2026

Did you know?
Protein is the most satiating macronutrient.

Adequate protein intake:
• increases fullness hormones (GLP-1, PYY)
• reduces hunger hormone ghrelin
• helps regulate appetite naturally
• supports sustainable weight management

This is why protein-forward meals often lead to fewer cravings and better adherence to healthy eating patterns.

Not willpower.
Physiology.

References:
• Leidy HJ et al., Am J Clin Nutr
• Westerterp-Plantenga, Physiol Behav

01/21/2026

Did you know?
During illness, injury, or chronic stress, protein needs increase.

Protein supports:
• tissue repair
• immune cell production
• wound healing
• recovery after surgery or infection

Inadequate intake during stress can slow healing and prolong recovery.

Recovery is a nutritional process, not just a medical one.

References:
• ESPEN Clinical Nutrition Guidelines
• Calder PC, Nutrients

01/20/2026

Did you know?
Protein isn’t only about building muscle. It’s essential for every system in the body.

Adequate protein intake supports:
• immune function
• hormone production
• neurotransmitter balance
• tissue repair
• metabolic health

Without enough protein, the body struggles to maintain resilience under stress.

Your body doesn’t store protein the way it stores fat.
That means regular intake matters.

Fuel isn’t optional. It’s foundational.

References:
• Institute of Medicine, Dietary Reference Intakes
• Wolfe RR, Am J Clin Nutr
• Phillips SM, Nutrients

01/19/2026

“If you can’t fly then run, if you can’t run then walk, if you can’t walk then crawl, but whatever you do you have to keep moving forward.”
- Martin Luther King Jr.

01/16/2026

Research shows resistance training increases or preserves bone density and reduces osteoporosis risk by stimulating bone-forming cells and improving bone mineral density across multiple skeletal sites. Meta-analyses and clinical trials support this effect, especially in adults and postmenopausal women.

References:
Kelley GA, Kelley KS, Kohrt WM. Effects of resistance exercise on bone mineral density in men and women: a meta-analysis of randomized controlled trials. Bone. 2001;28(4):386-394. doi:10.1016/S8756-3282(01)00405-3

Howe TE, Shea B, Dawson LJ, et al. Exercise for preventing and treating osteoporosis in postmenopausal women. Cochrane Database Syst Rev. 2011;(7):CD000333. doi:10.1002/14651858.CD000333.pub2

Watson SL, Weeks BK, Weis LJ, Harding AT, Beck BR. Heavy resistance training is safe and improves bone, function, and stature in postmenopausal women with low bone mass. J Bone Miner Res. 2015;30(11):2114-2124. doi:10.1002/jbmr.2625

Guadalupe-Grau A, Fuentes T, Guerra B, Calbet JA. Exercise and bone mass in adults. Sports Med. 2009;39(6):439-468. doi:10.2165/00007256-200939060-00002

Address

Macedon, NY

Telephone

+13153105538

Website

http://www.dradriennelamora.com/

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