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East River Wellness

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http://eastriverwellnessllc.com/

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New Kent, VA
East River Wellness

Nutrition-focused Integrative NP empowering you to HEAL-THY-SELF

11/27/2025

Science™️ likes to believe it is superior it its discovery. But the truth is, good science just affirms the knowledge of God.

Using the search term “gratitude” on Pubmed yields a quick 3,568 results, all of which certainly show positive impacts on human health and psychology.

A 2022 editorial piece summarizes the science of gratitude as follows: “‘Gratitude’ is more than a buzzword and may be more important than we realize. The science of gratitude is worth delving into, as science is beginning to show the following: the symptoms of the grateful person versus the stressed person with headaches, sleeplessness, compassion fatigue, and digestive issues can be likened to the sympathetic nervous system (the fight or flight response) versus the parasympathetic nervous system (the part of the nervous system that allows our body to ‘rest and digest’)."

God has known since creation that gratitude benefits us even in the face of situations where gratitude is difficult to summon.

So, no matter what your circumstance is today, I hope you can rejoice and be glad. Your life depends on it.

11/24/2025

When you take the time to listen to people, you notice patterns. Patterns and observation form the basis of research, and when those patterns buck The Science™️ you know you’re on to something.
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When you understand that genetic susceptibility + toxic burden + nutrient deficiencies + microbiome composition drives health VS disease, it’s not hard to understand that different triggers can have varying effects across populations.
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Cognitive dissonance and dogma fracture so many good things.

11/18/2025

The beginning of season reminder that you do not need an antibiotic for your sore throat, congestion, or cough that has been present < 24 hours.
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The over-prescribing of antibiotics has both individual and societal impacts that perpetuates illness.
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Having a cold, Covid, or the flu is inconvenient and uncomfortable, but antibiotics DO NOT HELP.
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Supporting yourself year ‘round with proper nutrition, quality sleep, movement, stress reduction, and social connection are the best ways to avoid illness or have minimal impact.
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If you do get sick:
- rest, NO overcommitment
- hydration, water + electrolytes
- Vit C for antioxidant support (500-5,000mg/day to bowel tolerance)
- Zinc for mineral immune support (15mg/day)
- Honey by the spoonful for sore throat and cough (or in your fav herbal tea)
- Nasal saline lavage (do NOT use tap water)
Other good options: Quercetin (natures antihistamine), NAC (thins mucous), Bromelain (natural cough suppressant).
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Most things will resolve with in two weeks. Sometimes post-viral cough can last up to 6 weeks (super annoying, I know!).
Always work with and stay in touch with your provider for more personal guidance!

11/14/2025

Can we please talk about mindset?
People are out here making everyone TERRIFIED of an inevitable life transition.

There are absolutely physical changes that come with perimenopause, menopause, and aging, but in my experience the more we fear and resist the change, the worse it will be.

So, how about we embrace and optimize it?

K, thanks for coming to my Ted Talk.

11/13/2025

1. Early morning sun helps keep your circadian rhythm, mood, and energy levels ⬆️ but it’s typically not enough for healthy Vitamin D levels, so supplementing with Cod liver oil or vitamin D\k2 may also be recommended - check with your provider!
2. Herbal tea is a great way to stay warm + boost polyphenol/antioxidant consumption to keep your gut & immune system on point.
3. Focus on seasonal foods. For me on the east coasts, that means squashes & brassicas which are perfect for soups or roasting.
4. Enjoy the treats that come with the season, but don’t allow it to become a habit or over-run your kitchen. Both excess sugar and alcohol can impact gut health and immunity, leaving you vulnerable. Follow your goals, not your feelings.
5. Losing DST is always an adjustment for me. My body fights the change. This + the cold weather make me want to nap not exercise. So, I’m making adjustments instead. Working out earlier + keeping a heater in my workout space has helped.
6. Rest. Slow down. Do less. It will be okay. There is a season for everything. Go to bed earlier. Sleep. Restore.

11/08/2025

I’m going to harp on statins a lot. But, they can be an appropriate medication for the right person.

The problem today is doctors don’t have time to truly individualize care, and insurance companies make it even harder to do so.

There IS an association between lifetime exposure to elevated LDL and CV disease, and in particular those with insulin resistance! But do we want to lower LDL at the cost of worsening insulin resistance?

From my reading Atorvastatin, Rosuvastatin, & Simvastatin are the most likely to cause or worsen IR, and Pravastatin has actually shown improvement in it. But Pravastatin is the least potent at lowering LDL.

So what are the options?

1. Know your numbers! Not just LDL, but ApoB, Lp(a), TG:HDL ratio, A1C, fasting insulin.
2. Diet, of course. Fiber is key to cholesterol management. PLUS, low sugar/low glycemic if insulin resistant. (These are very general, diet should also be individualized based on co-occurring conditions).
3. Exercise. While exercise doesn’t have much impact on LDL itself, it does help keep the bowels moving which helps eliminate cholesterol, it lowers triglycerides, and it helps raise HDL (good cholesterol).
4. Herbs: red yeast rice, fenugreek, berberine, garlic are some of the herbs known for their cholesterol lowering effects. But like pharmaceuticals, they can possibly have unintended effects on other systems, and should be used under the care of a knowledgeable practitioner.
5. Medications: PCSK9 inhibitors (if familial hypercholesterolemia). Zetia. Pravastatin + Zetia + CoQ10. Other statins + CoQ10 for the right person.

Everything about this should be personalized to YOU.

11/05/2025

Ever start a medication and feel like it gave you a new problem?

Many times it’s because the drugs’ mechanism of action is poorly understood, so it impacts other unintended systems.

Other times, it’s just that the intended effects have downstream consequences, one of those being, nutrient depletions.

While taking pharmaceutical medication is necessary sometimes, it rarely (if ever) fixes the root cause, and often compounds it.

If you’re on prescriptions, know what you’re taking, support your system, and if you can - work to get off of them.

11/04/2025

You are what you absorb + what you expend.

10/28/2025

We can only handle so much – so much poor nutrition + detoxification inhibitors + toxins – before we will exceed our body’s capacity to detoxify and begin experiencing symptoms of disease. We all have different genetics, different microbiomes, and different environmental exposures that overflow our proverbial “cup.” This is why what triggers YOUR symptoms might not be a problem for someone else. Poor detoxification symptoms may look like neurological disease in one person, and acne in another. It may look like hormone imbalance in you and autoimmune disease in me.

The unfortunate truth is that in today’s world we cannot escape the daily insult of harmful substances. Analysis of umbilical cord blood shows that even infants are brought into this world with a body burden of more than 250 chemicals. BUT, with intention and care we can absolutely live a life where our bodies can handle the unavoidable – by avoiding the avoidable, understanding our personal genetic risks, and supporting detoxification with nutrition and targeted supplementation when needed.

Click the link in the comments to learn more!

10/20/2025

If there’s one thing I’ve learned in the last year, it’s that fixing your gut is not done by throwing probiotics at it.

Symptoms like bloating, belching, excess flatulence, constipation, diarrhea, eczema, allergies, increased susceptibility to illness are usually signs of an unhealthy gut, but the root of it differs for everyone.

“Dysbiosis” isn’t always a lack of beneficial microbes. Sometimes its:
- overgrowth of opportunistic microbes
- overgrowth of commensal microbes
- pathogenic organisms
- yeast
- parasites

Often leading to or compounded by:
- digestive insufficiency
- loss of mucosal barrier
- intestinal permeability
- acute and/or chronic inflammation

Probiotics alone rarely make this better, and can sometimes make things worse!

Functional stool testing helps identify what’s really going on, removing the guess work, providing exact targets for healing.

Test, don’t guess.

10/18/2025

1. Eating out means: bigger sizes, less than optimal ingredients, more calories consumed. Studies show cooking at home reduces weight gain over time. Eating at home with my family around the table also teaches my kids about healthy eating & creates time for connection.
2. The Plate Method helps me create nutritious, balanced meals when my brain is fried. 1/4 protein, 1/2 veggies and fruit, 1/4 grains (this is my version).
3. If I’m prone to mindlessly snacking on it or over consuming it - I don’t keep it in the house. I don’t buy it, and if it ends up in the house another way, I throw it away.
4. I keep healthy, quick options on hand. Whether it’s fresh fruit, precut veggies, minimally processed snacks, frozen meats and veggies I can cook in a pinch. It makes eating healthy when I’m tired or in a rush possible.
5. I drink a coffee every morning, and then mostly water. Occasionally a Poppi, Coke Zero, or latte (minimal added sugar). Empty calories from soda, sweet tea, sports drinks, and alcohol are highly correlated with weight gain and metabolic dysfunction.
6. Chew well!! Chewing helps all the downstream digestive processes, which creates a better gut environment. Studies show that chewing around 40x for each bite helps us get fuller on less.
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New Kent, VA

Opening Hours

Monday	9am - 4pm
Tuesday	9am - 4pm
Wednesday	9am - 4pm
Thursday	9am - 4pm

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