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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.

02/27/2026

🩺💬 Friday Ask Dr. ?

Q: What are early signs of insulin resistance?
A: Insulin resistance often develops quietly —long before blood sugar becomes “high.”

Your body usually whispers before it shouts. 🌿🩺

Common Early Signs To Pay Attention To:
⚡ Energy crashes after meals
😴 Fatigue, especially mid-afternoon
🍬 Sugar or carb cravings
🌀 Brain fog
🌙 Trouble sleeping
🏋️‍♀️ Difficulty losing weight, especially around the midsection
🔥 Increased inflammation or joint aches
🍽️ Feeling hungry again soon after eating
🧪 Normal labs but symptoms that don’t match how you “should” feel

Physical Clues:
🌑 Darkened skin patches (neck, underarms — called acanthosis nigricans)
💇 Thinning hair
🩸 Elevated triglycerides or low HDL
📉 Low energy after carbs instead of feeling satisfied

Why It Matters: Insulin resistance is a root cause behind many chronic issues, including:
🫀 heart disease
🧠 cognitive decline
🔥 inflammation
💪 metabolic dysfunction
🌙 poor sleep
🍽️ weight changes

The hopeful part? Insulin resistance is highly reversible with the right lifestyle changes. 🌱✨

💚 Want to understand your metabolic health more clearly? Visit www.integradpc.com to explore a personalized approach to prevention and healing.

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02/26/2026

🩺 Educational Program — TMJ Disorders & Treatment

Jaw pain? Clicking? Headaches? Neck tension?

S**o Bay Physical Therapist Matt Mailhot, P.T., DPT, CCTT will discuss TMJ disorders — what causes them and how targeted physical therapy can help improve mobility, reduce pain, and restore function. 🦷✨

If you experience jaw discomfort, facial tension, or chronic headaches, this program is for you.

Join us on:
📅 Thursday, March 12, 2026
🕕 6:00–7:30 PM
📍 Where: Derryfield School – Gateway Building Conference Room, 2226 River Road, Manchester, NH
✍️ RSVP: email info@integradpc.com, text, or call (603) 716-5533 to secure your spot

02/25/2026

💊 Before I Reach for a Prescription – For Sleep Issues 💊

When someone is struggling with sleep, my first question isn’t, “Which sedative should we try?”

It’s “What’s happening in your daily rhythm?” 🌙💛

Sleep isn’t just a nighttime issue —it’s a 24-hour process shaped by light, stress, hormones, and habits.

Before I reach for a prescription, I want to know:
🌞 Are you getting natural light during the day? Morning light anchors your circadian rhythm.
📱 Are you avoiding screens before bed? Blue light blocks melatonin and confuses your brain.
🌬️ Are you processing your stress? If your nervous system stays in “alert mode,” sleep can’t deepen.
🛏️ Is your bedtime consistent? Your body loves rhythm.
🍷 Are alcohol or late meals disrupting sleep cycles? They often cause 2–3 AM awakenings.
✨ Are you supporting your nervous system in the evening? Breathing, stretching, or quiet routines matter.
🚶‍♀️Are you moving your body— even a little—so your nervous system can unwind by evening?

Because the truth is, there’s more to sleep than sedatives.

Medications can help temporarily, but healing your sleep requires understanding the why behind the wakefulness. 🌿

We take a different approach at Integra Direct Primary Care. Learn more at www.integradpc.com

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02/23/2026

💡 What I Wish More Patients Knew Series 💡

Medication Isn’t Always the First Step 💊

What I wish more patients knew…you don’t have to jump straight to medication.
Often, we can start with food, sleep, stress support, hydration, or targeted supplements before reaching for a prescription. 🌿

Medications can be incredibly helpful — and sometimes necessary — but they’re not the only option, and they’re rarely the whole story.

Sometimes the First Step Is Actually:
🥗 Nutrition changes that lower inflammation
😴 Improving sleep to balance hormones + mood
🌬️ Stress reduction to calm the nervous system
💧 Hydration to improve energy + digestion
🏃‍♀️ Gentle movement
🧘‍♀️ Breathing practices
🪴 Supplements that support root causes
🫶 Lifestyle patterns that create steadier health

These are powerful…they matter, and sometimes they help more than a pill ever could.

You deserve to know all your options — not just the prescription ones.

💚 Want to understand your options before starting medication and explore the whole picture together? Learn more at www.integradpc.com or schedule a meet and greet.

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02/20/2026

🩺💬 Friday Ask Dr. ?

Q: Why does my anxiety show up as heart palpitations?
A: Your mind and body are deeply connected. So connected, in fact, that anxiety doesn’t always feel like worry. .Sometimes it feels like your heart is racing, fluttering, or skipping beats. ❤️‍🔥

When anxiety or stress rises, your body activates the fight-or-flight response. This releases adrenaline and cortisol, which can cause:
⚡ Rapid heartbeat
💓 Extra beats or “flip-flops”
🌬️ Shortness of breath
😣 Chest tightness
🧠 A sense that “something is wrong”

Anxiety isn’t always mental — it’s physical, too, and your heart often feels it first.

Anxiety is often known as “the great masquerader.” It can look like a heart problem, a breathing issue, dizziness, stomach trouble, headache, GI issue…even when the root is stress or nervous system overload.

The good news: we can treat both the mind and body side of anxiety:
➡️ nervous system regulation
➡️ breathing techniques
➡️ sleep + nutrition support
➡️ magnesium + targeted supplements
➡️ uncovering triggers
➡️ medications when needed
➡️ lifestyle patterns that bring the system back into balance

You’re not imagining it…your body is speaking — and with the right tools, it can settle. 🤍

→Learn how to calm your nervous system at www.integradpc.com , where we look at the whole picture.

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02/18/2026

🧠✨ What I’m Learning Lately – On Listening Better✨🧠

Even after 35 years in medicine, I’m still learning…to slow down, to stay quiet a little longer, to truly listen. 👂💛

The longer I practice, the more I realize something simple but profound…patients often tell me the diagnosis if I give them space.

When I pause and let the story unfold —not rushing, not filling the silence:
I hear the details that matter.
I see the person behind the symptoms.
And the answers often rise on their own. 🌿

What Listening Has Taught Me:
💛 People want to feel seen and heard
🧠 Stories reveal patterns
🌬️ Silence brings clarity
🏥 Good medicine starts with good listening
🤍 The body speaks if we slow down enough to hear it

I’m still practicing this — every day.

Listening isn’t just a clinical skill…it’s an act of respect, a form of healing. and a reminder that medicine is a partnership, not a monologue. ✨

💚 Want care that starts by truly listening? Learn more about our relationship-centered approach at www.integradpc.com where your story matters.

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02/16/2026

🔍 Myth Buster Monday 🔍

Myth: Medications fix the root cause.
Fact: Medications can be incredibly helpful, but they often manage symptoms — not heal the root cause.

Many people believe a pill can solve the entire problem, but here’s the truth…
they can calm blood pressure, reduce pain, lower blood sugar, ease anxiety,
but they don’t always address why your body is struggling. 🌿

What Actually Heals the Root:
🍎 Nutrition + gut health
🏃‍♀️ Movement
🌙 Better sleep
🌬️ Stress reduction + nervous system regulation
🤝 Supportive relationships
🚫 Reducing risky behaviors
💛 Addressing inflammation + lifestyle patterns

Medications are tools — not the whole toolbox.

💚 Want to understand the root causes behind your symptoms? Let’s look at the whole picture together at www.integradpc.com .

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02/13/2026

🩺💬 Friday Ask Dr. ?

Q: I eat healthy… so why is my gut still a mess?
A: Health is different for every body. You can eat all the “right” foods and still struggle with bloating, discomfort, irregularity, or inflammation. It doesn’t mean you’re doing anything wrong. 🌿🦠

Here’s the truth:
→ Sometimes the right foods at the wrong time can overwhelm digestion.
→ And sometimes it’s not the food at all — it’s your nervous system, hormones, or stress load disrupting gut function.

Common reasons your gut may still be struggling:
😣 Chronic stress — keeps digestion on pause
⚡ Eating too fast — more air + less breakdown
🦠 Microbiome imbalance — not enough good bacteria
🔄 Gut motility issues — things move too fast or too slow
🔥 Low stomach acid — food ferments instead of digesting
🥗 High-fiber foods too quickly — even healthy foods can overwhelm
🌙 Poor sleep — increases inflammation + gut sensitivity
🍽️ Food sensitivities — not always obvious

A “healthy diet” isn’t one-size-fits-all.
→ Your gut needs timing, stress support, and balance, not perfection.
→ Healing the gut is a whole-body process — and it takes patience. 🤍

Explore a more personalized, relationship-centered approach at www.integradpc.com — your gut will thank you.

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02/11/2026

✨ I Know it Sounds Simple, but…Kindness is a Health Practice ✨

I know it sounds simple…But giving someone a genuine compliment or offering a small act of kindness can lower stress — for both of you.

Healing is contagious. 💛

Why Kindness Helps Your Health:
💓 Lowers stress hormones (like cortisol)
😊 Boosts serotonin + dopamine, supporting mood and resilience
🤝 Strengthens social connection, a key predictor of longevity
😄 Smiling increases endorphins, relaxing the nervous system
🧠 Kind words calm the amygdala, reducing anxiety and reactivity

Try This Today:
👉 Offer one sincere compliment
👉 Share a smile
👉 Choose gentleness when your instinct is to rush

These small moments shift your physiology more than you realize.

Curious about how small changes can lead to lasting health? Learn more at www.integradpc.com

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02/09/2026

🌅✨Day in the Life Series: What I Reach for When I’m Low on Energy ✨🌅

(Spoiler: it’s not caffeine.)

When my energy dips, I don’t automatically reach for coffee. Instead, I ask my body what it actually needs — and it turns out, the basics matter more than we think. 🌿⚡

Here’s What I Do:
💧 Drink 16 ounces of water. Most low-energy moments are actually dehydration. Rehydrating gives my brain and muscles the signal to wake up.
🚶‍♀️ I get up and move. A short walk, light stretching, or pacing the room increases circulation and gently boosts energy without overloading my system.
🌬️ I do vagal breathing. Slow, intentional breathing activates the parasympathetic system, calms stress hormones, and restores clarity.
🧘‍♀️ A few minutes of meditation or stillness. This re-centers my mind and helps me shift out of overwhelm so I can focus again.
These simple habits actually restore your energy — not just stimulate it.
☕ Caffeine can mask exhaustion, spike cortisol, and lead to a harder crash later.

💚 Want more simple tools to support energy + stress naturally? Visit us at www.integradpc.com .

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02/06/2026

🩺💬 Friday Ask Dr. ?

Q: What’s the connection between inflammation and chronic illness?

A: Inflammation is your body’s natural defense system — a short-term response meant to protect and heal. But when it becomes chronic, it can quietly affect almost every part of your health. 🌿🔥

Chronic inflammation keeps your immune system on “low simmer,” which over time can contribute to:
🫀 Heart disease
🧠 Brain fog + mood changes
🦵 Joint pain + arthritis
🍬 Insulin resistance
🫁 Autoimmune conditions
🌸 Hormone imbalance
🦠 Gut issues + microbiome disruption
💤 Sleep disturbances

It’s not the only cause — but it’s often a major underlying driver of chronic illness.

Why it happens:
➡️ Highly processed foods
➡️ Chronic stress
➡️ Poor sleep
➡️ Sedentary habits
➡️ Gut imbalance
➡️ Environmental exposures
➡️ Unaddressed infections
➡️ Blood sugar swings

Inflammation is modifiable, you are not stuck with it.

Small, consistent lifestyle changes reduce inflammation and help your body heal from the inside out. 🌱✨

💚 Want help understanding your inflammation and how to reduce it naturally? Learn more about Lifestyle Medicine and root-cause care at www.integradpc.com

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02/05/2026

📣 I Wish Someone Had Told Me Series 📣

Nutrition + Gut Health Affects Everything!

I wish someone had told me sooner that gut health isn’t just about digestion.
Your food choices, gut lining, and microbiome influence your whole body —
your energy, your skin, your mood, your hormones, your inflammation…
even your pain levels. 🌿🦠

Gut Health Impacts More Than You Think:
⚡ Energy — nutrient absorption + steadier blood sugar
😊 Mood — 90% of serotonin is made in the gut
🔥 Pain — inflammation often begins in the gut
🌸 Skin — acne, rashes, and flares can reflect gut imbalance
💭 Brain clarity — the gut-brain axis is real
🫁 Immune system — 70% lives in the gut
🌬️ Stress resilience — the gut communicates with the vagus nerve

Small Gut-Friendly Shifts:
➡️ Add fiber from plants (berries, greens, beans)
➡️ Hydrate throughout the day
➡️ Reduce ultra-processed foods when possible
➡️ Eat slowly + chew well
➡️ Add a fermented food a few times per week
➡️ Support the nervous system (stress impacts digestion!)

Your gut is not just a digestive system — it’s a whole-body communication center.
Support it gently, consistently, and everything begins to change. 💛

💚 Want help understanding your gut, nutrition, or symptoms? Explore a relationship-centered approach at www.integradpc.com —your healing begins with understanding the whole picture.

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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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