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Monday 8:30am - 5pm Tuesday 8:30am - 5pm Wednesday 8:30am - 5pm Thursday 8:30am - 5pm

Integra Direct Primary Care PLLC

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United States
Manchester, NH
Integra Direct Primary Care PLLC

We are a Direct Primary Care (DPC) internal medicine practice that delivers high-quality, affordable care.

DPC practices do not participate with or bill insurance and removes the middlemen from the medical decision making process. Instead it uses a monthly membership model that puts the patient back in control of their healthcare. The monthly membership covers all of your visits as well as: improved access to your doctor, being seen by only your doctor, same day or next day availability of appointments, different platforms for the appointments, improved face to face time with your doctor, longer visits, less computer/EMR distraction as well as financial savings through transparent, heavily discounted lab work, imaging and point of care testing. There are no co-payments, hidden visit fees or facility fees. The DPC model offers cost effective alternatives especially for those who are uninsured, have high deductibles or no secondary insurance. DPC practices have smaller patient panels so that more time can be provided to each patient. Integra DPC is an innovative medical practice that empowers members to make wellness a priority in all aspects of their lives, while creating a healthy work-life balance. We live out our core values - respect, integrity, healing, and excellence - as we serve our members, making each person a priority and approaching each encounter with compassion and dignity.

01/14/2026

🌱 Lifestyle Medicine Pillar: Stress Reduction

Support Your Nervous System — One Gentle Moment at a Time

Stress isn’t just a feeling — it’s a physiological state that shapes your hormones, sleep, digestion, inflammation, and long-term health.

The goal isn’t to eliminate stress. It’s to help your body shift out of “fight or flight” and back into calm, steady, rest-and-digest. ✨

Why Stress Reduction Matters:
🧠 Calms the amygdala (your alarm center)
💓 Lowers cortisol + inflammation
😴 Improves sleep depth
🌬️ Supports heart rate variability
🫁 Improves digestion and immune function
💛 Strengthens emotional resilience

Simple Ways to Reduce Stress Today:
➡️ 5 slow breaths (inhale 4 sec, exhale 6 sec)
➡️ Step outside for 2 minutes of natural light
➡️ Set your phone down for a quiet moment
➡️ Take a 10-minute walk after a meal
➡️ Put one hand on your heart + breathe
➡️ Create a “no screen” window before bed

Your nervous system is not a problem —it’s a messenger.
Even tiny moments of calm can move you toward healing. 🤍

💚 Want simple, sustainable tools to support your stress and nervous system? Explore small steps that results in real healing with us at www.integradpc.com

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01/12/2026

🌱 Lifestyle Medicine Pillar: Movement

Move Your Body — Gently, Consistently, Intentionally 🏃‍♀️

Movement doesn’t have to mean workouts, sweat, or perfection. It simply means using your body in ways that feel doable and kind.

Small, steady movement is one of the most powerful tools we have for healing. 🌿✨

Why Movement Matters:
💓 Improves heart and metabolic health
🧠 Boosts mood and sharpens focus
🔥 Reduces inflammation
🦴 Strengthens bones and joints
😴 Improves sleep quality
🌬️ Supports stress regulation + nervous system balance

Simple Ways to Move Today:
➡️ Take a 10-minute walk after a meal
➡️ Stretch for 5 minutes before bed
➡️ Stand and move every hour
➡️ Do gentle mobility while watching TV
➡️ Park a little farther away
➡️ Try a slow, mindful movement practice (yoga, tai chi, MELT, walking meditation)

Remember:
You don’t need a gym membership.
You don’t need intensity.
You just need movement that meets your life where it is.
Your body was made to move — even in small, meaningful ways. 💛

💚 Want support building a movement routine you’ll actually enjoy? Explore how gentle, sustainable habits can support real healing at www.integradpc.com .

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01/09/2026

🩺💬 Friday Ask Dr. ?

Q: What’s the simplest way to reduce inflammation naturally?
A: If I had to choose one place to start, it would be this: support your nervous system and stabilize your blood sugar. 🌿

Inflammation isn’t just about joints or digestion — it's about how your entire body responds to stress, food, sleep, and daily habits.

Here’s why this works:
🧠 Calming the nervous system lowers cortisol, which reduces inflammatory signaling.
🍽️ Steady blood sugar prevents the spikes that drive inflammation, fatigue, and cravings.
💤 Better sleep directly decreases inflammatory markers.
🌬️ Deep breathing activates the vagus nerve, shifting you into rest-and-digest.
🥑 Nutrient-dense foods like berries, leafy greens, olive oil, and salmon calm inflammation from the inside out.

Try These Today:
➡️ Add protein + healthy fat to your breakfast
➡️ Take a 5–10 minute walk after meals
➡️ Sip water throughout the day
➡️ Practice 5 slow breaths when you feel tense
➡️ Prioritize 7–8 hours of restorative sleep

Small, consistent choices have powerful anti-inflammatory results. 💜

💚 Want a personalized plan to reduce inflammation naturally? Visit www.integradpc.com for holistic, relationship-based care and practical lifestyle strategies that truly support healing.

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01/07/2026

🌱 Lifestyle Medicine Pillar: Nutrition

Move One Step Closer to a WFPB Lifestyle

You don’t need to overhaul your entire diet overnight... you don’t need perfection, you just need one step in the direction of whole, nourishing, real foods. ✨

Whole-food, plant-based (WFPB) eating simply means:
🥦 more plants
🍎 fewer ultra-processed foods
🌾 more fiber
🫘 more nutrients
💧 more hydration
🍠 more color

It’s about adding life to your plate — one small shift at a time.

Try Moving One Step Closer Today:
➡️ Add a serving of veggies to one meal
➡️ Swap chips for fruit or nuts
➡️ Try a meatless meal once this week
➡️ Choose whole grains over refined ones
➡️ Fill half your plate with plants

Small changes create real momentum.

Every step toward WFPB eating reduces inflammation, improves gut health, boosts energy, and supports long-term healing. 🌿💛

You don’t have to do it all…you just have to begin gently.

💚 Want help building a simple, sustainable approach to nutrition?
Visit www.integradpc.com to learn how Lifestyle Medicine supports healing from the inside out.

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01/05/2026

✨ Introducing Our January Focus: The 6 Pillars of Lifestyle Medicine 🌿

This month, we’re diving into the 6 core pillars of Lifestyle Medicine — practical, evidence-based habits that can prevent, treat, and even reverse many chronic conditions.

Small changes. Real healing. Sustainable health. ✨

🌱 The 6 Pillars We’ll Explore Together:
1️⃣ Nutrition - Whole, nourishing foods that reduce inflammation and support energy.
2️⃣ Physical Activity -Movement that strengthens your body, mind, and longevity.
3️⃣ Restorative Sleep -Quality sleep to restore the brain, balance hormones, and heal.
4️⃣ Stress Management -Breathing, mindfulness, and nervous system regulation.
5️⃣ Social Connection - Meaningful relationships that protect mental and physical health.
6️⃣ Avoidance of Risky Substances - Choosing habits that support long-term wellbeing.

Over the month, we’ll break each pillar down into simple, actionable steps you can start right away — even on your busiest days.

No better way to start the New Year! Lifestyle Medicine offers hope…it empowers you!

And it’s one of the most effective ways to prevent, treat, and potentially cure chronic disease. 🌿💛

💚 Want to learn how these pillars apply to your health and explore a more personal, relationship-centered approach to wellbeing? Visit www.integradpc.com .

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01/02/2026

🩺💬 Friday Ask Dr. ?

Q: What are signs my adrenals need support?
A: Your adrenals help regulate energy, stress response, blood pressure, hormones, and inflammation. When they’re under strain, your body sends signals — often subtle at first. 🌿

Common Signs Your Adrenals Need Support:
😴 Fatigue that isn’t fixed by sleep
☕ Craving caffeine or sugar to get through the day
🧠 Brain fog or difficulty concentrating
😣 Increased anxiety or feeling “wired but tired”
🌀 Lightheadedness when standing
💤 Poor sleep or waking up at 2–3 AM
🥺 Feeling overwhelmed by things that used to feel manageable
🔥 More inflammation, joint pain, or slowed digestion
💙 Low resilience — stress feels harder to bounce back from

Simple Ways to Support Your Adrenals:
➡️ Eat balanced meals with protein at each meal
➡️ Keep mornings calm + avoid screen overload
➡️ Add gentle movement (not excessive exercise)
➡️ Prioritize consistent sleep + earlier bedtimes
➡️ Use deep breathing to lower cortisol
➡️ Hydrate well, especially in the morning

Your adrenal system is incredibly adaptable — and even small shifts can improve energy, sleep, and mood. 💜

💚 Want personalized guidance on adrenal health, fatigue, or stress?
Visit integradpc.com for holistic, relationship-based care and practical tools to support your nervous system and hormones.

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01/01/2026

✨ Happy New Year ✨

There is something sacred about the first day of a new year — a quiet pause, a deep breath, a moment to remember what matters most. 🌟🤍

Today isn’t about pressure or perfection.

It’s about showing up for yourself in the small ways that matter:
🤍 with grace,
🤍 with kindness,
🤍 with mercy,
🤍 and with the patience to begin again, even if you’ve started over before.

As you step into this new year, may you give yourself permission to:
💛 rest without guilt
🌱 grow at your own pace
🤍 speak gently to yourself
🌙 release what no longer supports you
✨ choose what brings peace to your mind and body

You deserve a year filled with compassion — especially the kind you offer to yourself. 🌿

Here’s to a fresh start filled with healing, hope, and goodness in all the quiet places.

Happy New Year from Integra Direct Primary Care.

www.integradpc.com

12/31/2025

✨ End of Year Reflections ✨

As this year comes to a close, I find myself grateful for the quiet moments, the shared stories, the trust you place in me, and the privilege of walking alongside you in your health journey. 💙

This year brought challenges, growth, resilience, and countless reminders of what truly matters:
✨ slowing down
✨ listening well
✨ choosing what brings peace
✨ caring for the whole person, not just the symptoms

Thank you for showing up — not just in the office, but in your own lives…
for choosing healing, asking questions, being honest, and allowing space for growth.
It is an honor to care for you.

As we step into a new year, my hope for you is simple: may you experience more calm, more clarity, more health, and more moments that remind you who you are and what you’re capable of. 🌿

Wishing you a gentle close to this year and a hopeful beginning to the next.

Here’s to healing, connection, and a fresh start. ✨

Learn more at www.integradpc.com

12/29/2025

💡 What I Wish More Patients Knew Series

✨You Deserve to Be Heard

It’s okay to keep looking until you find a doctor who truly listens.👂

Trust and time matter.
Feeling safe matters.
Being understood matters.
You deserve all of that — every single time.

Your story, your symptoms, your questions, your worries…they’re not burdens, they’re clues!
And they deserve full attention, not rushed minutes.💛

Gentle reminder:
➡️ Your concerns are valid
➡️ Your voice is important
➡️ You are worthy of a physician who listens
➡️ Your health is a partnership, not a transaction

You deserve care that honors your humanity — not just your chart.

Want to experience what relationship-centered care feels like? 💚
👉 Explore how we do things differently at www.integradpc.com — reach out for a simple meet-and-greet conversation. Your voice belongs in the room.

12/26/2025

🩺💬 Friday Ask Dr. ?

Q: What’s the biggest misconception about preventive care?
A: That preventive care is only about yearly labs and screenings.

While those are important, true prevention starts with your daily habits and your nervous system. 🌿

What Preventive Care Really Includes:
🧠 Stress regulation — chronic stress accelerates aging + inflammation.
😴 Consistent, restorative sleep — one of the strongest predictors of long-term health.
🌞 Light exposure + movement — supports your metabolism and hormone balance.
🥗 Nutrient-dense meals — shape blood sugar, mood, and immune health.
💧 Hydration — small but powerful for digestion, energy, and cognition.
🫁 Breathing and vagus nerve support — regulates heart rate, mood, and inflammation.
💬 Relationship-based care — early conversations catch issues before they become problems.

Why This Matters:
Preventive care isn’t a checklist — It’s a partnership between you and your physician,
and the simple, daily choices that keep your body balanced and resilient. 💜

Try This Today:
➡️ Take a 5-minute walk after a meal
➡️ Go to bed 20 minutes earlier
➡️ Drink a glass of water before your coffee
➡️ Take 3–5 slow breaths before starting your day

Small habits lead to long-term health protection.

💚 Want a more personalized, relationship-centered approach to prevention?
Visit www.integradpc.com to learn how Direct Primary Care supports proactive, whole-person health.

12/25/2025

🌟Merry Christmas 🌟

This season has a way of slowing us down just enough to notice what truly matters — the people we love, the quiet moments in between, the memories that shape us, and the hope that carries us forward. 💛

May your days be filled with peace, your home with warmth, and your heart with the kind of gratitude that softens life’s edges. 🕯️

May you find rest where you need it, joy where you least expect it, and light that reminds you you’re never walking alone. 🔔

Wishing you and your family a Christmas filled with kindness, connection, and gentle moments of wonder. 🎁

May this season bless you in ways that last long after the decorations are put away🎄
Merry Christmas from Integra Direct Primary Care

12/22/2025

🔍 Myth Buster Monday 🔍

Myth: “Supplements are always safe because they’re natural.”
Fact: Natural doesn’t automatically mean safe.

Herbs and supplements are harmless, right? Not always!

Many herbs and supplements can:
⚠️ Interact with medications
💊 Affect blood pressure, heart rate, or liver function
🩺 Alter lab results
🧠 Impact the nervous system
🫀 Thin the blood or raise bleeding risk

Your body is wonderfully complex — and even natural products can have strong effects in unexpected ways.

What to Do Instead:
➡️ Choose supplements intentionally
➡️ Read labels carefully
➡️ Watch for side effects
➡️ Talk with your physician before starting something new

Wisdom is greater than assumptions.
Natural is not always risk-free. Choose wisely. ✨

💚 Want guidance choosing supplements that truly support your health? Let’s navigate your options together. Visit www.integradpc.com to learn more.

Address

103 Liberty Street
Manchester, NH
03104

Opening Hours

Monday	8:30am - 5pm
Tuesday	8:30am - 5pm
Wednesday	8:30am - 5pm
Thursday	8:30am - 5pm

Telephone

+16037165533

Website

https://integradpc.com/

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