Inspired Wellness, PLLC

04/24/2026

The brain consumes ~20% of the body’s energy (it can be up to 50% around the age of 10).

Its function, no surprise, depends on consistent metabolism and micronutrient availability

1️⃣ Homocysteine Metabolism
Vitamins B6, B9 (folate), B12, riboflavin, choline, and niacin (B3) regulate homocysteine, an amino acid that can damage blood vessels and neurons when elevated. Adequate folate and B12 reduce homocysteine levels, supporting long-term cognitive function.
🟢 Example: Supplementing B12 and folate in older adults with elevated homocysteine has been shown to slow brain atrophy and improve memory performance.

2️⃣ Energy Metabolism
The brain needs a constant ATP supply to sustain signaling and plasticity. B vitamins, lipoic acid, CoQ10, iron, and manganese act as cofactors in mitochondrial energy production. A deficiency in thiamine (B1) or riboflavin (B2) impairs energy metabolism and can contribute to fatigue, poor focus, or cognitive fog.
🟢 Example: Patients with thiamine deficiency often experience reversible confusion and energy loss once repleted with B1.

3️⃣ Neurotransmitter Synthesis and Binding
Vitamin B6 is required to convert amino acids into neurotransmitters such as serotonin, dopamine, and GABA. Low B6 disrupts these conversions and weakens mood regulation.
🟢 Example: B6 supplementation in individuals with low serotonin production improves emotional stability and stress resilience by restoring neurotransmitter balance.

4️⃣ Nerve Signal Transmission
Efficient signal propagation relies on nutrients that maintain myelin integrity and axonal firing. DHA, folate (B9), B12, thiamine, and iron are all critical for this process.
🟢 Example: Low B12 can lead to nerve demyelination and neuropathy, while DHA from omega-3s improves communication speed between neurons.

5️⃣ Membrane Integrity
Neuronal membranes are rich in fats that are easily oxidized. DHA, EPA, vitamins C and E, and polyphenols protect and stabilize these membranes.
🟢 Example: Vitamin E helps prevent oxidation of brain fats, and vitamin C regenerates vitamin E, maintaining optimal membrane fluidity and receptor function.

6️⃣ Neuron Growth and Development
Vitamin D, polyphenols, and flavonoids influence neuronal growth, repair, and plasticity.
🟢 Example: Vitamin D receptors in the hippocampus regulate genes tied to memory formation, while berry polyphenols increase brain-derived neurotrophic factor (BDNF), promoting neurogenesis.

7️⃣ Blood Flow and Oxygen Delivery
Polyphenols and flavonoids enhance vascular function and cerebral blood flow, ensuring that neurons receive adequate oxygen and nutrients.
🟢 Example: Cocoa flavanols and blueberry extracts have been shown to increase brain blood flow and improve cognitive performance in both young and older adults.

Brain performance relies on more than calories and oxygen. Micronutrients provide the molecular infrastructure for energy production, neurotransmission, protection, and plasticity. B vitamins fuel mitochondria, DHA and antioxidants preserve neuronal membranes, and polyphenols and vitamin D enhance repair and blood flow. The right micronutrients do not just protect the brain; they help it adapt, learn, and thrive.

04/24/2026

Hormones move through a system. In Functional Medicine, we call hormones the communicators. What happens in the thyroid can influence the ovaries. What happens in the adrenals can shift the entire rhythm.

This is why I think in pathways, not parts. The Hypothalamic–Pituitary–Thyroid–Adrenal–Ovarian axis is a communication network. And how we eat and live shapes that conversation every day.

A simple way to support it through the STAME framework:
• Synthesis → nourish the body with adequate protein and key nutrients
• Transport → support circulation, hydration, and carrier proteins
• Activation → focus on anti-inflammatory, nutrient-dense foods
• Metabolism → care for the liver, blood sugar, and muscle
• Excretion → prioritize sleep, movement, rhythm, and stress regulation

Small, consistent inputs translate into meaningful endocrine shifts over time. I’m giving a presentation on this topic next week. Here's the link to register: https://www.nmi.health/reframing-menopause-a-root-cause-systems-based-sequenced-approach-featuring-nutrition-and-lifestyle/

04/21/2026

Join us for our FAREWELL FOR NOW sound bath experience at the North Whidbey Center for Wellbeing. Let the new chapters unfold!

04/15/2026

As a nutrition scientist, I was trained to focus on what to eat, whether it was macros, micros, ratios, or amounts. That foundation still matters, but it is not the whole picture. We are learning more about how metabolism follows a daily rhythm, and how nutrition fits into that timing. Chrononutrimetabolism is what I call it.

There is a sequence to metabolism across the day. During the active, light phase, the body is prepared to receive and process food. Glucose handling is strongest earlier, with a gradual shift toward lipid and protein metabolism as the day progresses. At night, physiology moves into fasting, drawing from stored energy to sustain the body during rest. Health is connected to how we align eating patterns with circadian rhythms that are already built into physiology. Timing is such an essential part of biology. We are rhythmic beings.

I'm looking forward to presenting more on chrononutrimetabolism and other "rhythms" at the 9th Annual Lifestyle & Functional Medicine Conference this November in Dublin!

Image Credit: Doherty EN, Woodie LN. Circadian Timekeeping Through Nutritional and Metabolic Sensory Networks. Nutrients. 2026;18(7):1133. Published 2026 Mar 31. doi:10.3390/nu18071133.

04/07/2026

We have a few spots left for April 12!

🌿 Spring Creative Lab Series at Inspired Wellness 🎨

This spring I’m offering a few small workshops at Inspired Wellness that combine science, creativity, and nervous system health. These are relaxed, in-person gatherings designed to be thoughtful, practical, and a little different from the usual health talk.

Three of the events are no cost community workshops, and one paid event that is a longer Art Is Medicine session for those who want a deeper creative experience.

✨ April 12 – Aromatherapy & the Nervous System (No Cost)
Learn how scent communicates directly with the emotional brain and experience a guided aromatherapy session while we talk about stress, memory, and regulation.

✨ May 2 – The Biology of Trauma Book Club (No Cost)
A physician-led discussion of the book, The Biology of Trauma by Dr. Aimie Apigian. We’ll talk about how chronic stress affects the body, the nervous system, and long-term health. Reading is required for a more robust interaction.

✨ May 3 – Art Is Medicine Workshop ($75)
A longer, small-group creative workshop exploring the connection between painting, emotion, and the nervous system. This is a deeper, hands-on experience with guided exercises and reflection. Space is limited for this one.

✨ June 7 (tentative date) – Horizons: Watercolor Meditation (No Cost) A quiet watercolor session focused on soft horizon painting, relaxed focus, and calming the nervous system. No art experience needed.

All events are held at Inspired Wellness in Oak Harbor.
Group size is small so the atmosphere stays comfortable.

You can see dates and sign up here:
👉 https://app.acuityscheduling.com/schedule.php?owner=23138527

Hope to see some familiar faces this spring.

03/24/2026

Your muscles clear glucose in two different ways after a meal.
Most people only use one.

When you sit after eating, glucose disposal depends almost entirely on insulin signaling from the pancreas. That pathway works, but it has limited capacity, which is why post-meal glucose spikes are higher and longer.

When you move after eating, even lightly, a second pathway turns on in parallel.

Muscle contraction independently activates glucose transporters (GLUT4), allowing glucose to enter muscle without waiting for insulin. The result is faster clearance, lower peaks, and less strain on the pancreas.

What’s happening under the hood:
• Muscle contraction triggers GLUT4 translocation
• Glucose enters muscle directly
• Blood glucose falls more quickly
• Insulin demand is reduced, not replaced

This isn’t about burning calories or “earning” food. It’s about using the physiology you already have. Walking after meals doesn’t override insulin. It adds another clearance pathway.

That’s why timing matters.

03/18/2026

Lately we hear a lot about the importance of maintaining muscle mass as we age. The typical advice focuses on eating enough protein and engaging in strength training. Those are essential pieces of the puzzle. However, emerging research suggests another factor may also matter: cellular hydration.

A recent study found that better cellular hydration and electrolyte balance were associated with greater muscle strength and improved physical function in older adults.

Healthy aging may therefore depend not only on building muscle, but also on how well our cells maintain fluid and mineral balance. This is one reason why hydration throughout the day matters. After a night of sleep, when the body has gone many hours without fluid intake and has been relatively inactive, rehydrating in the morning may help support cellular function before becoming more physically active.

03/17/2026

🌿 Spring Creative Lab Series at Inspired Wellness 🎨

This spring I’m offering a few small workshops at Inspired Wellness that combine science, creativity, and nervous system health. These are relaxed, in-person gatherings designed to be thoughtful, practical, and a little different from the usual health talk.

Three of the events are no cost community workshops, and one paid event that is a longer Art Is Medicine session for those who want a deeper creative experience.

✨ April 12 – Aromatherapy & the Nervous System (No Cost)
Learn how scent communicates directly with the emotional brain and experience a guided aromatherapy session while we talk about stress, memory, and regulation.

✨ May 2 – The Biology of Trauma Book Club (No Cost)
A physician-led discussion of the book, The Biology of Trauma by Dr. Aimie Apigian. We’ll talk about how chronic stress affects the body, the nervous system, and long-term health. Reading is required for a more robust interaction.

✨ May 3 – Art Is Medicine Workshop ($75)
A longer, small-group creative workshop exploring the connection between painting, emotion, and the nervous system. This is a deeper, hands-on experience with guided exercises and reflection. Space is limited for this one.

✨ June 7 (tentative date) – Horizons: Watercolor Meditation (No Cost) A quiet watercolor session focused on soft horizon painting, relaxed focus, and calming the nervous system. No art experience needed.

All events are held at Inspired Wellness in Oak Harbor.
Group size is small so the atmosphere stays comfortable.

You can see dates and sign up here:
👉 https://app.acuityscheduling.com/schedule.php?owner=23138527

Hope to see some familiar faces this spring.

03/15/2026

**Announcing a New Service at Inspired Wellness – The Inspired Veteran**

Many of my clients know that in addition to my work in functional medicine, I also perform Veteran disability examinations as an independent contractor for several organizations.

As a Veteran myself, I also know that some situations call for a more detailed medical record review or additional documentation. For that reason, I have created **The Inspired Veteran**, a program offered through my private practice at Inspired Wellness.

This service provides physician-led, independent medical documentation for Veterans who request a private review of their medical records, including evaluation of severity, progression, functional impact, and completion of DBQs when appropriate. These services are separate from my contractor work, are not affiliated with the VA or any VA vendor, and are performed at the request of the Veteran for a private fee.

My goal is simple — to provide honest, thorough, and respectful medical evaluations for fellow Veterans.

If you would like more information, please email:
👉 info@inspiredwellnesspllc.org

02/23/2026

You finally sit down. But instead of relief - there’s anxiety. Your thoughts race. You want to fidget or just get up and be productive.

Resting can cause anxiety because it can make us feel what we’ve buried.
If we learned early on that being productive was the way to stay safe as a child - it can cause anxiety.

At the end of the day - having a hard time relaxing is a pattern of stored trauma in the body.

Anybody here recognize that pattern in themselves?

02/23/2026