Emily Chapman

Emily’s Wellness..nutrition, gut & longevity tips to building healthier habits

03/10/2026

March is National Nutrition Month, a great reminder that small food choices can have a big impact on long-term health.

Berries like blueberries, raspberries, strawberries, and blackberries are rich in antioxidants and polyphenols that support brain health, reduce inflammation, and help regulate blood sugar.

They also contain more fiber and less sugar than most tropical fruits.

Tropical fruits like:
🍌 Bananas
🍍 Pineapple
🥭 Mango

contain much higher natural sugar and can lead to larger glucose spikes when eaten regularly.

One more tip ⬇️
Berries often appear on the Dirty Dozen list, so choosing organic helps reduce pesticide exposure.

Small swaps create powerful metabolic benefits.

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03/10/2026

⏰ Daylight Savings can disrupt your circadian rhythm for up to a week.

When your sleep cycle shifts suddenly it can affect:

• cortisol
• metabolism
• blood sugar
• appetite hormones

That’s why so many people feel tired, hungrier, and less focused right now.

The good news?
Your body clock can reset quickly with the right habits.

Try these 4 things this week:
☀️ morning sunlight
🍽 earlier dinners
📱 dim lights at night
🏃‍♀️ exercise earlier

Sleep is one of the most powerful longevity tools we have.

If you’re working on metabolic health, weight loss, or GLP-1 support, sleep habits matter more than most people realize.

📩 Reach out if you want help building sustainable lifestyle habits.

03/05/2026

Stress isn’t just emotional… it’s hormonal.

When cortisol (your stress hormone) stays elevated, it can:

⚡ Raise blood sugar
⚡ Increase insulin resistance
⚡ Promote belly fat storage
⚡ Increase cravings for sugar & refined carbs
⚡ Disrupt sleep

Lowering cortisol isn’t just about “relaxing.”
It takes intention, willpower, and accountability.

That means focusing on the daily habits that regulate your metabolism:

🏋️‍♀️ Strength training to build muscle
🥗 Protein-forward nutrition to stabilize blood sugar
🚶‍♀️ Daily movement and walking
😴 7–8 hours of restorative sleep
🧠 Stress management practices like breathwork, prayer, meditation, or mindfulness

These habits become even more important if you are taking GLP-1 medications.

Research shows the most successful and sustainable weight loss happens when medication is combined with lifestyle behavior change.

That’s exactly what I help people do.

✨ If you want support lowering cortisol and improving metabolic health, DM me “CORTISOL.”

03/03/2026

GLP-1 medications slow stomach emptying.
That’s one of the reasons they help reduce appetite — but it also means large meals can overwhelm your digestive system.

Eating smaller portions helps:
✔️ Reduce nausea
✔️ Prevent reflux or bloating
✔️ Improve digestion
✔️ Maintain steady energy

Think 2–3 smaller meals with adequate protein instead of one large plate.

Small adjustments make GLP-1 medications work better with your body.

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✨ DM GLP-1 if you want support building sustainable habits while using weight-loss medications

02/28/2026

❤️this sign at my dry cleaners!

02/25/2026

Sitting for long periods isn’t just “uncomfortable” — it’s been linked to a higher risk of mortality, even when you exercise later in the day. Research shows more daily steps are associated with lower all-cause mortality, with benefits seen even before hitting 8,000 steps/day. People who took more steps had a significantly lower risk of death from all causes compared to those who stayed sedentary.

💡 The science is clear: every step counts. Even small increases throughout your workday can make a difference.
Let’s trade minutes of sitting for moments of movement — starting with walking while you work. 👣

02/24/2026

Not all fats are created equal.

Industrial seed oils (canola, soybean, corn, sunflower) are highly processed, chemically extracted, and prone to oxidation — which can increase inflammation in the body.

Instead choose:
✔️ Extra virgin olive oil
✔️ Avocado oil

These are rich in monounsaturated fats that support:
💚 Heart health
🔥 Lower inflammation
🧠 Brain function
🩸 Stable blood sugar

Small swaps in your kitchen can create big long-term metabolic impact.

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✨ DM “CLEAN FOOD” for my pantry upgrade guide

02/20/2026

🚨 ANNOUNCING: The Non-Reading Book Club 🚨

Yes. You read that right.

On Monday, February 23 we’re talking about Super Agers…
And you do NOT have to read the book. 📚❌

I did that part for you. 😉

We’ll break down the biggest takeaways from Dr. Eric Topol’s research on longevity — including:

🧠 Why metabolic health protects your brain
💪 Why muscle is one of the strongest predictors of survival
🔥 How inflammation accelerates aging
🧬 Why your genes are NOT your destiny

Longevity is my specialty — and this conversation is about how to feel strong, sharp, and energized into your golden years. Because what’s the point of living longer if you don’t feel good?

Come listen.
Come ask questions.
Come learn what actually moves the needle.

No homework. No pressure. Just science + strategy.

✨ Link is in my bio to join.

Drop a 📚 below or DM me “BOOK CLUB” and I’ll send details.

02/18/2026

Everyone talks about protein on GLP-1s…
But no one talks about electrolytes.

When you’re eating less, you’re also consuming fewer minerals.
That can slow you down, weaken workouts, and impact muscle retention.

Hydration isn’t just water.
It’s minerals. 💦🧂⚡

If you want sustainable fat loss — not muscle loss — you need a strategy.

My GLP-1 Lifestyle Program is designed to support medication with muscle, nutrition, sleep, and structure.

Comment “READY” and I’ll send you details.

02/17/2026

I spent the weekend at the Houston Mercantile Green Market and this is what real food looks like 🧺✨

🥖 Sourdough made with just flour, water, and salt
🥚 Pasture-raised eggs rich in omega-3s and choline
🍗 Fresh ground chicken with skin fat for real nutrient density
🐟 Wild-caught salmon, vacuum-packed and ready for the week

And dinner that night?
A simple chicken burger on whole wheat sourdough topped with avocado and microgreens 🥑🌱
Clean, satisfying, and packed with nutrients.

No preservatives.
No ultra-processed ingredients.
Just simple, real food.

Nearly every city has a green market—go support your local farmers this week.
Your gut (and your long-term health) will thank you. 🌿

02/11/2026

Wild-caught fish naturally contain higher levels of anti-inflammatory omega-3 fats — essential for brain, heart, and metabolic health.

But here’s the bigger issue ⬇️

🌊 Our oceans now contain microplastics.
Those plastics break down and can carry “forever chemicals” (PFAS) — compounds that accumulate in the body and are extremely difficult to eliminate.

Farmed fish add another layer of concern:
• Crowded conditions
• Antibiotic exposure
• Lower omega-3 content
• Higher omega-6 inflammatory fats

Choosing wild-caught doesn’t eliminate environmental exposure — but it reduces additional farming-related risks and improves fat quality.

Best choices:
🐟 Wild salmon
🐟 Sardines
🐟 Mackerel
🐟 Anchovies

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✨ Small swaps protect long-term health

02/10/2026

📚 Book Club Announcement: Super Agers

What if the biggest predictor of how long you live isn’t a supplement or a biohack… but your fitness level?

In Super Agers, Dr. Eric Topol breaks down the latest science on longevity, metabolic health, and how simple lifestyle changes—like strength, movement, sleep, and nutrition—can dramatically extend both lifespan and healthspan.

One study of over 120,000 adults showed that those with the highest fitness levels had up to a 5x lower risk of death. That’s the power of daily habits.

💬 Join my live book club discussion:
📅 Feb 23
🕕 6pm EST / 5pm CST

You do NOT have to read the book to join.
Come for the insights, stay for the conversation and practical takeaways.

👉 Link in bio to:
• Purchase the book
• Sign up for the live discussion

Let’s talk about what it really takes to become a “Super Ager.”

Longevity

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New York, NY

Telephone

+19172079290

Website

http://Emilyswellness.com/

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