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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.

04/01/2026

🌿 Regulate & Restore: The Power of Meditation and Breathing 🌬️

Life can feel loud sometimes—busy schedules, constant input, and very little space to pause.

This is your invitation to step away from the noise… and come back to calm.
Join us for a relaxing and restorative evening guided by Karen O'Donnell, RN, BSN, CEN, TCRN, BC-FMNS. Through gentle breathing techniques, soothing music, and visualization, you’ll learn how to shift your body and mind into a more grounded, regulated state.

Whether you're brand new to meditation or have practiced for years, this experience meets you exactly where you are.

During this session, you’ll learn:
✨ Simple techniques to calm your nervous system in real time
✨ How guided visualization can reduce stress and improve focus
✨ Practical ways to incorporate moments of stillness into your day

🗓 When: Wednesday, April 8th | 6:00–7:30 PM
📍 Where: Derryfield School – Gateway Building Conference Room
2226 River Road, Manchester, NH
💫 Free event — invite a friend
⚠️ Limited seating (24 participants)
👉 RSVP: info@integradpc.com , call or text (603) 716-5533

This is more than a class—it’s a chance to reset, reconnect, and walk away with simple tools you can return to anytime.

We hope you’ll join us. 🤍

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03/30/2026

“Small shifts now become strong roots later.”

We often underestimate the power of small change.

Choosing to walk 10 extra minutes. 🚶‍♀️
Turning off screens 30 minutes earlier. 📵
Adding one more serving of vegetables. 🥦
Taking three slow breaths before responding. 🌬️

These don’t look dramatic, they don’t feel revolutionary, but they compound.

What feels like a tiny adjustment today can become stability, resilience, and strength over time. 🌳

Health isn’t built in extremes…it’s built in consistency.

If you’re ready to focus on sustainable shifts instead of quick fixes, learn more about our whole-person approach at www.integradpc.com

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03/27/2026

🩺💬 Ask Dr. BC | Fridays 🩺💬

Q: How can I prevent bone thinning as I age?
A: Bone health isn’t just about calcium or genetics — it’s about what you do every day to support strength, hormones, and metabolism.

Your bones are living tissue, constantly responding to your lifestyle. 🦴✨

Here’s how to protect them as you age:
💪 Use your muscles
Weight-bearing and resistance exercises stimulate bone growth.
Walking, lifting light weights, stair climbing, yoga, Pilates, and bodyweight exercises all count.

🌞 Get enough vitamin D
Vitamin D helps your body absorb calcium and strengthens bone density.
Sunlight + appropriate supplementation make a big difference.

🥦 Eat nutrient-rich foods, focus on:
➡️plant-based proteins
➡️leafy greens
➡️calcium-rich foods (or alternatives)
➡️anti-inflammatory fruits
➡️1healthy fats for hormone support

🧘‍♀️ Manage stress + protect your hormones
High cortisol can weaken bones over time.
Stress regulation, sleep, and supporting estrogen levels (for women) matter.

🚫 Limit bone-depleting habits
Excess alcohol, smoking, low protein intake, and very low calorie diets can accelerate bone loss.

🛏️ Prioritize restorative sleep

Your body repairs bone tissue at night — sleep is part of the prescription.

The good news… bone thinning is not inevitable.
With the right habits, you can maintain — and even improve — bone strength throughout your life.

💚 Want to assess your bone health or create a prevention plan? Learn more at www.integradpc.com

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03/25/2026

💊 Before I Reach for a Prescription – For High Blood Pressure 💊

Before I reach for a blood pressure pill, I want to understand:
😰 Your stress
😴 Your sleep
🧂 Your salt intake
🚶‍♀️ Your movement
🧠 How your nervous system is functioning

Blood pressure doesn’t rise in isolation.
It responds to how you’re living, coping, resting, and fueling.

Yes, medication can be lifesaving. ❤️
And sometimes it’s absolutely necessary.

But medicine is a tool — not always the first one we reach for. 🛠️

Let’s look at the whole picture; often sustainable change starts upstream. 🌿
If you’re looking for care that considers lifestyle alongside prescriptions, learn more at www.integradpc.com

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03/23/2026

💡 What I Wish More Patients Knew: Symptoms are Messages💡

Symptoms are messages, I wish more patients knew this.

Your body isn’t betraying you, it’s speaking. 🤍
🚩 Pain.
🚩 Fatigue.
🚩 Skin flares.
🚩 Anxiety.

These are messages — not malfunctions.

Your body is incredibly intelligent. When something is off, it doesn’t stay silent. 🧠
→ It nudges.
→ It whispers.
→ Sometimes it gets louder.

The goal isn’t just to silence the symptom, it’s to understand what it’s trying to tell us. 👂✨

Because when we listen well, we treat root causes — not just surface signals. 🌿
If you’re ready for care that looks deeper instead of just covering symptoms, learn more about our approach at www.integradpc.com

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03/20/2026

🩺💬 Ask Dr. BC | Fridays 🩺💬

Q: Can my faith or mindset affect my healing process?
A: Yes, more than most people realize!

Your faith, mindset, and inner beliefs can influence your body in powerful ways.
Not because healing is “all in your head,” but because your mind, body, and spirit are deeply connected. 🌿🤍

Here’s what we know from research + experience:
🧠 Mindset affects the nervous system.

Hope, peace, prayer, and grounding create signals of safety that help the body heal.
🙏 Faith provides meaning + resilience. Belief, community, and spiritual practices can reduce stress hormones and strengthen coping.

💓 Positive expectation changes physiology. The body responds differently when we believe healing is possible.

🌬️ Stress, fear, and hopelessness hinder healing. They keep the system in fight-or-flight, slowing recovery.

✨ Your mindset doesn’t replace medical care — but it partners with it in meaningful ways.

Faith can comfort.
Mindset can steady.
And together, they help create an internal environment where healing can happen.

Your body listens to your thoughts, your beliefs, and your hope. They matter more than you know. 🤍

💚 Looking for a whole-person approach that honors your physical, emotional, and spiritual health? Learn more at www.integradpc.com

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03/18/2026

🧠✨ What I’m Learning Lately – Food is Medicine ✨🧠

I’ve been reminded lately how deeply food heals — and connects. 🌿

It’s not just fuel.
🤝 It’s relationship.
🌎 It’s culture.
🫶 It’s comfort.

A meal shared slows us down…it lowers stress and creates belonging.

Yes, nutrition impacts inflammation, blood sugar, and energy. ❤️🧠

And I continue to see the benefits of moving toward a more whole-food, plant-forward way of eating — with fewer processed foods and more ingredients that look like they came from the earth. 🥦🍓🌾

Not perfection, just intention.

Sustainable health nourishes the body — and the soul. 🍽️✨

If you’re looking for a practical, whole-person approach to food and wellness, learn more at www.integradpc.com

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03/16/2026

Myth: Being tired is just part of life. 😴
Truth: Chronic fatigue is a red flag — not a lifestyle. 🚩

Persistent fatigue can signal:
🧠 Stress overload
🩸 Hormone imbalance
🔥 Inflammation
💤 Poor sleep quality
🍽️ Nutrient deficiencies

Feeling tired occasionally is human.
Feeling exhausted all the time is information.

Your body whispers before it shouts. 👂
Let’s figure out what it’s trying to tell you.

If you’re ready to look deeper instead of just pushing through, learn more about our approach at www.integradpc.com

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03/13/2026

🩺💬 Ask Dr. BC | Fridays 🩺💬

Q: What’s EFT tapping, and does it really help with anxiety?
A: EFT (Emotional Freedom Technique) — often called tapping — is a mind-body practice where you gently tap on specific acupressure points while acknowledging your thoughts or emotions.

It may look simple, but it works with your nervous system, not against it. 🌿🧠

How EFT Helps Anxiety:
🌬️ Calms the amygdala (your brain’s alarm center)
💓 Lowers cortisol and stress responses
🧠 Interrupts anxious thought loops
😌 Helps the body shift out of fight-or-flight
✨ Supports emotional regulation without being overwhelming

For many people, tapping creates a sense of grounding, calm, and clarity in just a few minutes.

Why It Works:
✨ Your skin and nervous system are deeply connected.
✨ Tapping specific points sends signals of safety to the brain, helping your system settle.
✨It’s gentle, easy to learn, and can be done anywhere.

What I love about it:
➡️ It’s noninvasive
➡️ It’s a tool you can use anytime
➡️ It supports — not replaces — other treatments
➡️ It helps your mind and your body relax

EFT isn’t magic. But for many, it’s a powerful, accessible anxiety tool that brings the body back to calm. 🤍

💚 Want to learn about other nervous-system tools can support your health, visit www.integradpc.com

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03/12/2026

🧬 Struggling with fatigue, inflammation, thyroid issues, or gut problems?

These symptoms are often connected to immune system imbalance — but the root causes aren’t always obvious.

Join us for an educational program:
🌿 Autoimmune Answers: Understanding the Root Causes of Immune Imbalance with Heather Peloquin, RN, Herbalist & Certified Autoimmune Holistic Nutrition Specialist from Back in Thyme Wellness and Herbs.

You’ll learn how factors like:
⚡ Chronic stress
🦠 Gut health imbalances
☣️ Environmental toxins
🔍 Hidden infections
⚖️ Hormonal shifts

can influence autoimmune conditions — and what natural, practical steps may help support immune balance.

📅 Thursday, March 26
⏰ 6:00 – 7:30 PM
📍 Derryfield School – Gateway Building Conference Room, 2226 River Road, Manchester, NH

✨ Free event — invite a friend!
⚠️ Limited seating (24 participants)
📩 RSVP: info@integradpc.com . Call or Text: (603) 716-5533
👉Tag a friend who might benefit

We hope you can join us for this engaging and informative evening.

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03/11/2026

✨ I Know it Sounds Simple, but Moving Matters ✨

Standing up and moving every 30–60 minutes matters.
🚶‍♀️ It reduces inflammation.
❤️ It supports your heart.
🧠 It boosts blood flow to your brain.
We weren’t designed to sit for hours at a time.

Even short movement breaks help regulate blood sugar, improve circulation, and reset your nervous system.

This doesn’t mean a full workout, it means:
⏱️ Stand up.
💧 Walk to refill your water.
🪜 Take the stairs.
🧍 Stretch for one minute.

Small shifts. Real impact. ✨

If you want practical, sustainable strategies that actually fit into real life,
learn more about our approach at www.integradpc.com

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03/09/2026

When a patient says, “Thank you. I feel like you actually hear me.” 🤍

That’s it.
Not the labs.
Not the prescriptions.
Not the checkboxes.
It’s that moment.

Because being heard changes everything. 👂
✨ It lowers defenses.
✨ It builds trust.
✨ It allows real healing to begin.

That’s the heartbeat of this practice. 💛

If you’re looking for care where your story matters, learn more at www.integradpc.com or schedule a complimentary meet & greet — I’d love to connect. 🤝

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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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