Emily Chapman

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

11/26/2025

🙏 Grateful to the friends who have been there for me through every season — the ones who show up, hold space, and remind me what real community feels like. This Thanksgiving hits differently as I step into a new chapter, carrying so much love, support, and strength with me. 🍂🤍
New beginnings can be emotional, but they’re also beautiful — and I’m walking forward with a full heart. ✨

And always, always moving ahead with my best health in mind — body, mind, and longevity.🧡🌿

11/24/2025

🦃✨ Healthy Thanksgiving, but make it metabolic-health approved!
You don’t need to feel deprived to feel good. Here’s exactly what I’m making this year, and what I coach my clients to do:

✔️ Kosher turkey (cleaner quality + better minerals)
✔️ Almond-flour gravy thickened with bone broth
✔️ Half your plate veggies — roasted Brussels sprouts, green beans, carrots
✔️ Low-sugar cranberry sauce sweetened with allulose
✔️ My famous Cauliflower + Sourdough Herb Stuffing ⬇️

🥄 Cauliflower + Sourdough Herb Stuffing Recipe:
• 3 cups cauliflower rice
• 3 cups sourdough bread cubes (toasted)
• 1 onion, 3 stalks celery, 3 cloves garlic (sautéed in olive oil)
• 1 tbsp sage, 1 tbsp thyme, 1 tbsp rosemary
• 1–1½ cups bone broth
• Sea salt + pepper
Mix everything, bake at 375°F for 25–30 min until golden and crisp.
Light, flavorful, gut-friendly, and no refined bread crash. 🙌

And YES… I’m making my low-sugar pumpkin pie again this year.
🎃💛 Recipe below or watch my video from last Thanksgiving — it’s unbelievably easy.

🎃 Low-Sugar Pumpkin Pie (simple version):
• 1 can pumpkin
• 2 eggs
• ½ cup allulose
• Pumpkin pie spice
• Splash of vanilla
• Almond-flour crust or crustless
Bake 350°F for 45–50 min.

Feeling grateful for all of you who value my wellness advice and trust me with your health journey. ❤️
Happy Thanksgiving! 🧡

✨ The Grocery Reset is LIVE! ✨If you want better blood sugar, lower blood pressure, and more energy after 40… it starts ...
11/18/2025

✨ The Grocery Reset is LIVE! ✨
If you want better blood sugar, lower blood pressure, and more energy after 40… it starts in your kitchen 🥦💚

This simple 3-step guide shows you:
🛒 How to audit your pantry
🥗 What to actually buy to support metabolic health
📊 How to track real-world changes weekly
…all based on science, simplicity, and daily wins.

You can’t out-exercise your pantry — but you can reset it in one weekend.
Small swaps ➜ big results.

📥 Save this post to reference next time you’re at the store.
📲 Scan the QR code in the last slide to book your free 15-min Metabolic Health Consult with me.
💬 Want the PDF version? Comment RESET and I’ll DM it to you!

11/18/2025

Do your forehead headaches get worse when the weather turns cold? ❄️🤕
You’re not imagining it — there’s real physiology behind it.

Here’s what’s actually happening 👇

1️⃣ Cold air tightens your sinus vessels → pressure builds in the forehead.
Fix: Warm compress across your forehead + the bridge of your nose for 5 minutes.

2️⃣ Winter dehydration is REAL 💧
Dry indoor heat + cold outdoor air = sinus dryness → headache.
Fix: Warm water, herbal tea, and electrolytes.

3️⃣ You subconsciously tense your forehead muscles 😬
This creates that dull ache right behind the eyebrows.
Fix: Gentle forehead + eyebrow massage to release tension.

Bonus natural helpers:
✨ Humidifier
✨ Steamy shower
✨ Magnesium glycinate at night
✨ Warm steam with eucalyptus

Save this for the next cold front ❄️
And if you want personalized metabolic + seasonal wellness support, drop a ❄️ or DM me HEADACHE.

11/12/2025

🩺 New research shows your grocery cart can lower your blood pressure.

A new JAMA study found that people who received groceries following the DASH Diet — (Dietary Approaches to Stop Hypertension) — improved their blood pressure and overall metabolic health.

💡 DASH = a pattern of eating that’s low in sugar and salt, and high in potassium, calcium, and magnesium — nutrients that help your blood vessels relax and your energy stay steady.

✨ I created a free guide — “The Grocery Reset: 3 Steps to Metabolic Health & Longevity” — to help you turn this research into real-life results.
🛒 Audit your pantry.
🌿 Build your DASH cart.
📊 Track your progress.

💬 DM me or drop a comment below and I’ll send you your free copy!

After age 40, you can lose up to 3–8% of your muscle mass per decade (Harvard Health). That’s why strength training isn’...
11/10/2025

After age 40, you can lose up to 3–8% of your muscle mass per decade (Harvard Health). That’s why strength training isn’t optional—it’s your daily defense against aging. 💥

🏋️‍♀️ Lift something today. Your future self will thank you.

11/07/2025

✨ Top 5 Foods That Help Repair Your Cells — Backed by Dr. Dawn Mussallem, Mayo Clinic! ✨

🥦 Cruciferous Veggies – Broccoli, kale & cauliflower activate your body’s detox enzymes and fight inflammation.
🫐 Organic Blueberries – Packed with antioxidants that protect DNA and slow cellular aging.
🍠 Purple Sweet Potatoes – Rich in anthocyanins that support mitochondria (the cell’s powerhouses!).
🍵 Green Tea – Contains EGCG — a compound that boosts repair and longevity genes.
🌱 Turmeric – Curcumin calms inflammation and supports cell renewal from the inside out.

💫 Feed your body like it’s your most valuable asset — because it is.
👇 Start rebuilding your cells one bite at a time!

✨“Every cell in your body is listening to what you eat, how you sleep, and how you move.”✨I had the privilege of studyin...
11/05/2025

✨“Every cell in your body is listening to what you eat, how you sleep, and how you move.”✨
I had the privilege of studying under Dr. Mark Hyman at the Institute for Integrative Nutrition, and this quote couldn’t be more true. 💚

Treat your body like a luxury car 🚘—a Porsche, a Mercedes, a finely tuned machine that deserves premium fuel. Maybe you’ve never owned a luxury car, but you can have a luxury body—by fueling it with whole, unprocessed foods, quality sleep, and daily movement. 🥦💪

10/31/2025

Fall fitness challenge: 10K steps… even if you’ve lost your head. 😂🎃

✨ They found higher levels of the gut bacteria Akkermansia muciniphila in many centenarians — the world’s longest-living...
10/28/2025

✨ They found higher levels of the gut bacteria Akkermansia muciniphila in many centenarians — the world’s longest-living people.

When it comes to diet, the best one may simply be the one that feeds your gut.
Because what nourishes your gut also fuels your brain, metabolism, and longevity. 🧠💪

🥖 My favorite “probiotic”? Sourdough bread!
And some of the best prebiotic foods to feed good bacteria like Akkermansia:
🌿 garlic
🧅 onions
🥬 leeks
🍌 green bananas
🥦 asparagus
🍠 sweet potatoes
🍓 berries
☕ green tea
🍫 dark chocolate (85%+)

💬 Your gut flora might just be your most loyal wellness partner.

10/27/2025

Filmed at — one of my favorite places to train 🏋️‍♀️
(And yes, notice the poster in the background 👀💙)

You don’t need hours in the gym — just intentional bursts that challenge your body and your brain.
Battle ropes fire up your metabolism, sharpen focus, and build resilience from the inside out.

🎯 30–60 seconds of this:
• Improves cardiovascular endurance
• Strengthens your core & posture
• Increases blood flow to the brain
• Releases tension (and frustration 😉)

💫

10/22/2025

🧬 Your health isn’t built in the gym, the kitchen, or your bed alone — it’s built in the connection between all three.

💤 Prioritize sleep.
🥗 Eat real food.
🏃‍♀️ Move your body.

When one improves, the others follow — that’s how you create energy, balance hormones, and live longer and better.

✨ Start small tonight:
👉 Go to bed 30 minutes earlier
👉 Add greens and protein to your plate
👉 Walk after dinner

You don’t need perfection — just progress.

💪

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