Inspired Wellness, PLLC

11/18/2025

Sometimes detox isn’t about doing more, it’s about noticing more. Over the years, I’ve learned that cleansing happens on many levels, not just in the liver or the gut. It’s in the way we think, feel, move, choose, and even how we hold light and awareness in our lives.

When something feels “stuck,” it’s often not physical at all: it might be emotional residue, old patterns, a boundary that needs strengthening, or a microbiome that’s asking for more color and diversity. This is the Whole Detox spectrum I return to whenever I feel out of alignment. It reminds me that detox is not an event but a way of living with more clarity, honesty, and vibrancy.

Which part of the spectrum is calling you today?

11/18/2025

After teaching on environmental health for three days, I came across this article in my PubMed alerts this morning. They provided a fantastic illustration of how environmental inputs have a ripple effect on the body and how we physiologically alter cells and systems as a result. This is a keeper!

Image credit: PubMedKulcsárová, K., Piel, J.H.A. & Schaeffer, E. Environmental toxins in neurodegeneration - a narrative review. Neurol. Res. Pract. 7, 93 (2025). https://doi.org/10.1186/s42466-025-00452-6.

11/12/2025

11/12/2025

Where neurotransmitters and micronutrients team up in your body

Neurotransmitters are chemicals that help your brain and nerves communicate, and they rely on micronutrients to be made. This chart shows how amino acids like L-phenylalanine and L-tryptophan turn into key neurotransmitters with the right vitamins and minerals.

1️⃣ Dopamine, Norepinephrine, Epinephrine (from L-phenylalanine) These "feel-good" and stress-response chemicals start with L-phenylalanine, turning into L-tyrosine, then L-DOPA, and finally dopamine. Iron, niacin, and vitamins C and B6 help this process. Dopamine becomes norepinephrine with copper and niacin, and epinephrine with SAMe and magnesium.
🟢 Example: Low vitamin C might slow dopamine production, affecting mood.
🟢 Example: Magnesium helps turn norepinephrine into epinephrine for energy during stress.

2️⃣ Serotonin and Melatonin (from L-tryptophan) L-tryptophan turns into 5-HTP, then serotonin, a mood and sleep regulator, with vitamins B6, C, and minerals like zinc. Serotonin becomes N-acetylserotonin with folate and SAMe, then melatonin with SAMe, aiding sleep.
🟢 Example: Low B6 can reduce serotonin, making you feel down.
🟢 Example: More tryptophan at night supports melatonin for better sleep.

3️⃣ Micronutrient Support Vitamins (like B6, C) and minerals (like iron, magnesium) act as helpers, ensuring each step works. Without them, your brain can’t produce enough neurotransmitters.
🟢 Example: Iron deficiency might stall dopamine, leading to fatigue.
🟢 Example: Calcium and folate keep serotonin and melatonin on track.

Your brain uses these nutrients to build neurotransmitters, starting with amino acids from food. The process happens in nerve cells, with vitamins and minerals acting like tools to keep mood, energy, and sleep balanced.

11/11/2025

3 types of hunger explained "simply"

Hunger isn’t just about an empty stomach. Your brain receives signals from body composition, hormones, emotions, and even gut microbes. Here’s how the three major types work:

1️⃣ Homeostatic Hunger (Energy Balance Hunger)
This is your body’s “fuel gauge.” It rises and falls based on energy needs and metabolic signals.
What drives it: Ghrelin from the stomach stimulates hunger; leptin from fat cells and incretin hormones (GLP-1, PYY, CCK) reduce it.

What it does: Ensures your intake matches your energy needs for exercise, growth, and tissue repair.

🟢 Example: After a long run, homeostatic hunger pushes you to replace calories and glycogen.

2️⃣ Hedonic Hunger (Reward-Driven Hunger)
This is your “food pleasure” system. It’s triggered by sight, smell, habits, and emotions, not by actual energy needs.
What drives it: Brain reward circuits activated by highly palatable foods (sugar, fat, salt).

What it does: Encourages eating even when you’re not truly hungry. Weak satiety signals make it harder to stop.

🟢 Example: Craving dessert after dinner even though you’re full.

3️⃣ Microbiota-Driven Hunger (Gut Microbe Hunger)
Your gut bacteria also shape hunger signals by producing metabolites that influence hormones and the brain.

What drives it: Microbes generate compounds that mimic hunger or satiety signals, affect insulin, and modulate ghrelin, GLP-1, and PYY.

What it does: Links gut health to appetite regulation and metabolic control.

🟢 Example: Certain bacterial imbalances may increase cravings or weaken satiety, nudging overeating.

Fasano, A. (2025). The physiology of hunger. The New England Journal of Medicine, 392(4), 372–381.

11/11/2025

The way your muscles are built determines how your body handles energy; lean muscle uses it, while obese muscle is prone to storing it.

What you’re seeing

This image compares skeletal muscle from lean and obese individuals, revealing how changes in fiber type, mitochondria, and lipid content shift muscle from an energy-burning organ to an energy-storing one.

🟡 Lean muscle has more type I oxidative fibers, which are dense with mitochondria and glucose transporters. These fibers efficiently oxidize fat and glucose, maintaining insulin sensitivity and steady energy output.

🟡 Obese muscle contains fewer oxidative fibers and more type II glycolytic fibers, which tire quickly and accumulate fat droplets within the tissue. Mitochondrial content is lower, GLUT4 expression declines, and overall fuel utilization becomes inefficient.

🟡 This imbalance creates a ripple effect; less glucose uptake, impaired fat oxidation, reduced insulin sensitivity, and higher risk of metabolic and cardiovascular disease.

The bigger picture:
Skeletal muscle is one of the body’s most powerful metabolic regulators. Its cellular composition reflects lifestyle, nutrition, and physical activity. Exercise reverses these changes by increasing oxidative fiber content and mitochondrial density, transforming muscle back into a metabolic engine that supports long-term health.

Citation:
Serrano, N., Hyatt, J. P. K., Houmard, J. A., Murgia, M., & Katsanos, C. S. (2023). Muscle fiber phenotype: a culprit of abnormal metabolism and function in skeletal muscle of humans with obesity. American Journal of Physiology – Endocrinology and Metabolism, 325(6), E545–E556.

11/11/2025

Amino acids and the brain: how protein shapes cognition

Amino acids aren’t just for muscle; they’re the raw materials for neurotransmitters, brain energy, and communication between neurons. Every thought, mood, and memory depends on them.

1️⃣ The Building Blocks of Brain Chemistry
Amino acids are the foundation of neurotransmitters, the brain’s chemical messengers.
Tryptophan → Serotonin & Melatonin (mood and sleep)
Tyrosine → Dopamine, Norepinephrine, Epinephrine (motivation, focus, alertness)
🟢 Example: Low tryptophan can flatten mood, while adequate tyrosine supports motivation under stress.

2️⃣ Fuel and Communication for Neurons
Amino acids like glutamine, serine, and glycine regulate excitatory and inhibitory balance; the brain’s “on/off switch.”
Glutamine → Glutamate & GABA, the main excitatory and calming neurotransmitters.
Serine & Glycine fine-tune learning and memory through NMDA receptors.
🟢 Example: Balanced glutamate–GABA activity is essential for focus without overstimulation.

3️⃣ Energy and Cognitive Endurance
Some amino acids, like leucine, methionine, and valine, support brain metabolism and mitochondrial function.
They can be used as alternate fuels or regulate appetite and alertness signals.
🟢 Example: During fasting or exercise, these amino acids help sustain mental energy.

4️⃣ Neuroprotection and Plasticity
Arginine makes nitric oxide, improving blood flow and synaptic plasticity (the brain’s ability to adapt).
Histidine produces histamine, which modulates alertness and memory.
🟢 Example: Arginine helps the brain stay flexible - crucial for learning and repair.

5️⃣ Mood, Stress, and Cognition. The "Integration Point"
Together, these amino acids fuel neurotransmitter synthesis, energy metabolism, and neuronal communication- the biochemical basis of focus, learning, and mood stability.
🟢 Example: A diet rich in quality protein ensures the brain has the ingredients it needs to think clearly and regulate emotion.
Amino acids are more than protein fragments; they’re the language of the brain. They build neurotransmitters, power neurons, and regulate cognition, mood, and focus. Every clear thought and calm mood begins with these molecular messengers.

11/11/2025

Vitamins and brain health how micronutrients power the nervous system

Your brain is the most energy-hungry organ in the body. Every thought, movement, and emotion depends on a continuous supply of nutrients that maintain energy production, neuronal structure, and neurotransmitter balance. Vitamins and bioactive compounds do not just support brain health in a general sense; they perform specific biochemical roles in how neurons generate, transmit, and respond to signals.

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.

11/08/2025

🌤️ Feeling the Winter Blues? Let’s Talk About Seasonal Affective Disorder (SAD) 🌤️

If shorter days leave you tired, irritable, or craving comfort foods — you’re not alone. Seasonal Affective Disorder affects millions each year as our natural light exposure drops, disrupting circadian rhythm, serotonin, and energy production.

At Inspired Wellness, we combine light, frequency, and nervous system therapies to help you feel grounded, uplifted, and calm — naturally.

✨ Our Winter Mood Support Tools ✨
💡 Platinum LED Light Therapy – Red + near-infrared light boosts mitochondrial energy, supports serotonin, and helps reset your body clock.
🌿 PHYMAT Infrared + PEMF Mat – Combines gentle heat, negative ions, and pulsed electromagnetic fields to reduce inflammation, increase circulation, and support deep relaxation.
⚡ Alpha-Stim Cranial Electrotherapy – FDA-cleared for anxiety, depression, and insomnia. Balances brainwave activity and helps you feel centered again.

Together, these create a winter resilience protocol that restores calm, clarity, and vitality from the inside out.

❄️ Don’t let the season dim your spark.
Message me to schedule your initial functional medicine or acupuncture consultation and we can set you up for your Seasonal Mood Reset Session— featuring Platinum LED, PHYMAT, and Alpha-Stim in one deeply restorative experience (not covered by health insurance).

11/04/2025

Top foods rich in DHA for brain and body health

This chart highlights the best dietary sources of DHA, an omega-3 fat that supports brain performance, eye function, hormone balance, and mitochondrial energy. Here’s how to get the most benefit from each category:

1️⃣ Top marine sources
Atlantic mackerel, salmon, and herring deliver over 1,000 mg DHA per serving and also supply vitamin D and selenium for antioxidant protection.
🟢 Tip: Choose wild-caught over farmed fish for 2–3x higher DHA and fewer contaminants. Bake or grill rather than fry to preserve omega-3s.

2️⃣ Smaller fish, bigger benefit
Sardines and anchovies pack nearly the same DHA as larger fish but with lower mercury levels and higher calcium from edible bones.
🟢 Tip: Buy sardines in olive oil, which boosts DHA absorption, or mash anchovies into sauces or salad dressings for an easy omega-3 upgrade.

3️⃣ Shellfish and seafood variety
Caviar, trout, mussels, and octopus provide 400–1,000 mg DHA while adding key nutrients like taurine, zinc, and iron.
🟢 Tip: Try steamed mussels or grilled octopus for a nutrient-dense meal that supports brain and cardiovascular function.

4️⃣ Everyday alternatives
Eggs, shrimp, and grass-fed lamb contain smaller amounts of DHA (20–150 mg) but still contribute to daily intake, especially when combined with other sources.
🟢 Tip: Look for DHA-enriched eggs or include wild shrimp in quick stir-fries for a convenient, low-calorie source.

5️⃣ Supplemental options
Cod liver oil offers 400–600 mg DHA per teaspoon plus vitamins A and D for immune and skin health.
🟢 Tip: Choose purified cod liver oil and store it refrigerated to protect the fragile omega-3 fats from oxidation.

Even modest weekly intake of high-DHA foods can improve focus, mood, and long-term brain health—making omega-3s one of the most reliable dietary investments for cellular resilience.

11/04/2025

Tonight, many of us are getting ready to turn the clocks back. It may seem that it's not difficult to "get the extra hour," but it can still be somewhat disruptive to the typical flow of our circadian rhythm. Whether we go backward or forward in time, we have to adjust.

Through these shifts, what's so essential is to ensure that we are getting quality, deep sleep, so that our brain’s glymphatic system can go to work, clearing out the mental “clutter” of the day. And one of the key messengers that helps guide us is one of my favorites: melatonin, which is the natural hormone that signals to our brain it’s time for rest, repair, and renewal.

As we shift into shorter days and longer nights, now’s the perfect moment to reset your sleep rhythm: dim the lights, avoid screens before bed, and let your natural melatonin rise. If you are in your 50s and older, note that there could be more disruption with circadian changes, considering that the pineal gland tends to secrete less melatonin over one's lifespan.

In the short term, sleep is about feeling rested, but in the long term, it's essential for ensuring a healthy, robust brain. 🌙🧠

Educational only. Not intended as medical advice. These statements have not been evaluated by the FDA.

PMID: 29637859, 41099783, 31379746, 36917314

10/30/2025

Exercise timing matters: morning workouts can advance the circadian phase and aid sleep in early chronotypes ("the morning lark"), while afternoon or evening exercise may better suit late chronotypes ("night owl") and enhance strength. As this review article suggests, matching exercise timing to chronotype and avoiding intense activity late at night may help maintain muscle function and circadian balance.

Image credit: Su Z, Xiang L. Exercise, circadian rhythms, and muscle regeneration: a path to healthy aging. Front Neurosci. 2025 Oct 9;19:1633835. doi: 10.3389/fnins.2025.1633835. PMID: 41141425; PMCID: PMC12546372.