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Monday 8:30am - 4:30pm Tuesday 8:30am - 4:30pm Wednesday 8:30am - 4:30pm Thursday 8:30am - 4:30pm

Well Designed Functional Medicine

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Onalaska, WI
Well Designed Functional Medicine

Identify root causes of health challenges, restore wellness, & live the life you were designed for!

11/09/2025

🌟 You only have one life to live. 🌟 The only way to find out what’s possible is to take a chance. And the only way to move forward is to speak up and ask for what you need. 💬 Embrace each opportunity with courage and curiosity.

What will you try today?

11/08/2025

If you’re on a PCOS journey, losing weight might feel overwhelming or even impossible at times. 😔

When first diagnosed with Polycystic O***y Syndrome (PCOS), the focus should be on managing symptoms and helping your body return to balance. Once your symptoms are more stable and you feel more at peace in your body, you may begin thinking about the next steps in your wellness journey.

For many, that means rebuilding strength and working toward sustainable weight loss. Managing weight with a chronic condition can be challenging, but it is absolutely possible.

👉 Here are a few supportive tips to guide you:

• Nourish your body with whole foods. Choose fruits, vegetables, healthy fats, and lean proteins to give your body the nutrients it needs to thrive.

• Move your body regularly. Even a 30-minute walk can help improve insulin sensitivity and support your metabolism.

• Balance your meals. Combine protein, fiber, and healthy fats to help stabilize blood sugar levels and prevent energy crashes.

• Be mindful of portion sizes. Measuring your food can help you stay on track and avoid unintentional overeating.

• Stay hydrated. Drinking enough water each day supports digestion, curbs cravings, and helps you feel your best.

• Manage stress. PCOS symptoms often worsen with high stress, so include calming practices like yoga, deep breathing, or meditation in your daily routine.

• Work with a practitioner who understands PCOS. A functional medicine provider can offer personalized support and help you create a plan that works for your unique body.

Progress may look different for everyone, and that’s okay. Every step you take is something to be proud of. Be kind to yourself, trust your body, and remember that your strength lies in your resilience. 💪💖

11/07/2025

Sweet tooth kicking in? Skip the processed sugar and try these Chilled Cinnamon Apple Slices instead!

This simple, refreshing treat hits all the right notes, crunchy, naturally sweet, and perfectly spiced.

✨ You’ll need:
4 large apples (Granny Smith or Honeycrisp work great!)
1/4 cup chopped walnuts or pecans
2 tbsp melted coconut oil
2 tbsp maple syrup or honey
1 tsp ground cinnamon
1/2 tsp ground nutmeg

🥣 How to make it:

1. Thinly slice the apples and place them in a large bowl.

2. In a separate bowl, mix the nuts, coconut oil, maple syrup (or honey), cinnamon, and nutmeg.

3. Pour the mixture over the apples and toss until everything’s coated.

4. Chill in the fridge for at least 1 hour.

🌞 Perfect for cooling down on a hot summer day, and satisfying that dessert craving without the guilt!

Let us know if you try it! 💬

11/06/2025

⏰ As daylight saving time comes to an end, it’s a great time to focus on healthy sleep habits that can make the transition easier.

Here are seven tips to support better sleep and help your body adjust:

1. Limit Screen Time
Avoid screens like phones, tablets, and TVs before bed. The blue light they emit can disrupt your natural sleep-wake cycle.

2. Create a Relaxing Routine
Wind down with calming activities such as reading, gentle stretching, or a warm bath. These signals help your body know it’s time to sleep.

3. Dark and Cool Bedroom
Keep your sleep space dark, quiet, and comfortably cool. Blackout curtains or a fan can make a big difference.

4. Watch Caffeine and Alcohol
Try to limit these, especially in the evening. Both can interfere with your ability to fall and stay asleep.

5. Stay Active
Regular movement supports better sleep, but aim to finish exercise at least a few hours before bed.

6. Mindful Eating
Avoid heavy, spicy, or large meals late at night. If you need a snack, keep it light and easy to digest.

7. Stick to a Schedule
Try to wake up and go to bed at the same time every day, even on weekends. Consistency helps regulate your internal clock.

😴 Quality sleep is a cornerstone of good health. These small shifts can help you ease into time changes and enjoy more restful nights all year long.

11/05/2025

True change starts from within. When we focus on growing ourselves, our mindset, habits, and health, we create the foundation to make a real impact in the world around us. Small personal shifts can lead to powerful transformations.

What positive change will you start with today? 🌱✨

11/04/2025

🌞 A balanced breakfast can set a positive tone for your hormones all day long. 🌞

Start your morning with nutrient-rich foods that support hormone production, regulation, and overall well-being. Here are a few great options to fuel your body:

🥣 Chia Seed Pudding
Chia seeds are rich in omega-3 fatty acids and fiber. Omega-3s help reduce inflammation, which can throw hormones off balance. Fiber supports digestion and blood sugar control. Mix chia seeds with almond milk and top with your favorites for a delicious and nourishing start.

🍳 Omelette with Veggies
Eggs are a complete source of protein and packed with essential amino acids needed for hormone synthesis. They also contain B vitamins like B6 and B12, which are key players in hormone production. Add in colorful veggies for extra nutrients.

🥗 Salmon and Greens
Fatty fish like salmon provide omega-3s, especially EPA and DHA, which are vital for hormone regulation. These healthy fats help reduce inflammation and support overall hormonal health. Pair salmon with leafy greens for a powerful breakfast combo.

🥤 Hormone-Friendly Smoothie
Blend spinach with antioxidant-rich berries for a simple, nourishing smoothie. Add almond milk for healthy fats and a scoop of protein powder to supply the amino acids your body needs for hormone support.

Whether you prefer sweet or savory, quick or made from scratch, there’s a hormone-friendly breakfast for everyone.

🙌 Want support building healthy habits that actually work for you? Our office is here to help you get started.

11/03/2025

Age is more than just a number. It’s how you feel, how you move, and how you embrace each day. We focus on nurturing your vitality so you can live with energy, joy, and freedom, no matter the number on your birthday cake. 🎂

Ready to feel your best at any age? We’re here to help.

11/02/2025

🦴 Ready to boost your bone health? 🦴

If you’re managing osteoporosis, jumping protocols can be a powerful way to strengthen bones and support your fitness.

Here are a few things to keep in mind:

1. High-impact jumps
One study found that premenopausal women who jumped 10 to 20 times a day for four months, with 30 seconds of rest between each jump, saw a significant increase in hip bone density. Another study showed that jumping for just 60 seconds daily for five months improved hip bone density by nearly 4 percent.

2. Jumping in place
Some experts suggest simple jumping in place. Try coming up slightly and landing on your heels, or rising onto your toes and dropping down. Begin with 10 to 20 jumps, then work your way up to 100. From there, you can try three sets of 100 jumps, three times per week.

3. Vertical jumps
Perform 10 vertical jumps on a hard surface without shoes, using an arm swing and a quick dip before takeoff. Rest for 10 seconds between jumps and repeat three days a week. If needed, use a support for balance as you build confidence and later add more variety with side or forward jumps.

As always, pay attention to how your body feels and adjust your movement as needed.

Want support integrating this approach into your wellness plan? Give our office a call. We’re here to help! 💪

11/01/2025

We believe in embracing the full spectrum of health, mind, body, and spirit, so you can live your life to the fullest and explore all the world has to offer. Your wellness journey is unique and vast, just like life itself.

✨ Are you ready to expand your health horizons? ✨

10/31/2025

Happy Halloween!

Wishing you a fun, festive night filled with spooky vibes, sweet treats, and safe adventures. 👻🦇

10/30/2025

Healing takes time, and that’s okay. What matters most is that you keep going, one small step at a time 👣. Progress isn’t about speed, it’s about staying committed to your health and honoring your journey. 💚

10/29/2025

Are you aware of autoimmune diseases? 🤔

Autoimmunity occurs when your immune system mistakenly attacks your own tissues, thinking they are threats. In many cases, autoimmune conditions begin silently, meaning damage is happening before any noticeable symptoms appear.

More than 80 autoimmune diseases have been identified. They affect about 1 in 5 people, and most of those impacted are women. In fact, symptoms can show up years before a diagnosis is made. Some signs to watch for include:

🚫 Chronic pain
🚫 Brain fog
🚫 Persistent fatigue
🚫 Digestive issues
🚫 Hair loss
🚫 Unexplained weight changes

The good news is that functional medicine offers real solutions. With proper lab testing, we can screen for autoimmunity and guide you through supportive steps like an anti-inflammatory diet, blood sugar balance, gut healing, toxin reduction, and stress management. These tools not only help manage symptoms but also target the root causes of your health concerns.

Want to know how we can support your wellness journey? Send us a message today! 💬

Address

1613 Main Street, Suite #1
Onalaska, WI
54650

Opening Hours

Monday	8:30am - 4:30pm
Tuesday	8:30am - 4:30pm
Wednesday	8:30am - 4:30pm
Thursday	8:30am - 4:30pm

Website

https://welldesignedfunctionalmedicine.com/

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