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Tuesday 10:30am - 5pm Thursday 10:30am - 5pm

https://delnegrointegrativehealth.com/

Del Negro Integrative Health, 200 Monmouth Street, Suite 350, Red Bank, NJ (2025)

11/27/2025

November is the perfect time for reflection, gratitude, and sharing warmth with the people we love. This morning, coffee in hand, I challenged myself to write down 25 things I'm grateful for in 2025. Here's what I came up with in no particular order, because honestly, how do you rank blessings?

1️⃣ My wonderfully chaotic family, who keeps life interesting.
2️⃣ My husband's unwavering support and endless patience.
3️⃣ The joy of watching Ralph marry Lindsay at the stunning Baltimore Museum (what a perfect day!)
4️⃣ The pride I felt as Emily graduated from Kellogg with her MBA.
5️⃣ Watching Sara build her career in London (so proud of her courage!)
6️⃣ Isabella absolutely crushing it at her job at BNP Paribas.
7️⃣ Every single moment with my mom as she shares her lifetime of wisdom.
8️⃣ A home filled with so much love.
9️⃣ Sharing the joy of volunteering with my husband at Del Negro & Senft Eye Associates through the Volunteer Health Program.
1️⃣0️⃣ Friends who've become family over the years.
1️⃣1️⃣ The privilege of helping others and making a difference.
1️⃣2️⃣ Hearing my kids laugh (it never gets old).
1️⃣3️⃣ Opportunities appearing when I need them most.
1️⃣4️⃣ The blessing of safety, peace, and security.
1️⃣5️⃣ Jeanne and Stephanie—without their dedication, Del Negro Integrative Health wouldn’t be what it is today.
1️⃣6️⃣ The ability to travel and explore new places.
1️⃣7️⃣ An education that opened countless doors.
1️⃣8️⃣ New experiences that stretched and surprised me this year.
1️⃣9️⃣ A body that shows up for me every day.
2️⃣0️⃣ The ability to travel and explore new places.
2️⃣1️⃣ Charlie, our ridiculous pup who's definitely part human 🐶
2️⃣2️⃣ Holiday traditions that somehow get better every year.
2️⃣3️⃣ Nature walks that quiet my mind.
2️⃣4️⃣ This wonderful community ❤️
2️⃣5️⃣ Another year of growth, lessons, and blessings.

There's something about pausing to count our blessings that makes everything feel a little brighter.

💭 What are you most grateful for? I'd love to hear what's on your list. ⬇️

11/12/2025

Self-compassion isn't about making excuses or lowering your standards. It's about treating yourself with the same kindness, care, and understanding that you would offer a friend, a family member, or even a stranger.

Here are a few ways to start building a foundation of self-compassion:

✔️Be gentle with yourself when things don’t go as planned. Life can be messy, and perfection is impossible. When you fall short of expectations, replace harsh self-criticism with understanding and warmth.

✔️ Keep in mind that struggle is part of being human. Everyone faces challenges, makes mistakes, and feels inadequate at times. You’re definitely not alone.

✔️Practice observing your thoughts and feelings without jumping to judgment. When they come up, take a step back. You don’t need to fix anything right away or push those feelings aside. Just acknowledge them with a sense of curiosity instead of criticism.

Building self-compassion is a practice, not a destination. Start small, be patient with yourself, and notice how it transforms your inner dialogue.

What's one way you'll show yourself kindness today?

11/07/2025

This phase isn't simply "hormones acting up." Your body is undergoing one of the most significant hormonal transitions of your lifetime. The decrease in estrogen and progesterone aren't just affecting your menstrual cycle. They're influencing nearly every system in your body. ��Perimenopause is a significant, whole-body transformation. And yet, when you discuss these concerns with your doctor, they often tell you that your lab results are "normal" and that it’s just part of getting older.

Let me be clear. You’re not imagining this, and you're certainly not alone.

The choices you make during perimenopause not only help ease your current symptoms. They also lay the groundwork for how you will age, your long-term disease risk, and your quality of life for decades to come.

What's one perimenopause symptom you wish more people talked about?

11/05/2025

Join me at Holiday Prep & Pamper on November 13th in Red Bank. An evening of self-care before the holiday madness begins sounds like exactly what we all need.

Hope to see you there!

📍 200 Monmouth St, Red Bank | Nov 13 | 5-8 PM

11/04/2025

"I'll start tomorrow."

We've all said it. Monday. Next week. After the holidays. When things calm down.

But the truth is you don't need a perfect plan, the right motivation, or ideal circumstances to change your health.

You just need to start. Small. Today.

Try this approach: Pick ONE health habit to focus on each month. Just one. Not a complete diet overhaul. Not a 6-day-a-week workout program. Not a total life transformation.

One small, manageable habit that moves you forward. Maybe it's walking 4 mornings a week. Getting 10 minutes of morning sunlight. Drinking a glass of water before coffee. Going to bed 30 minutes earlier. Eating protein at breakfast.

Bonus tip: Stack it. Attach your new habit to something you already do without thinking like brushing your teeth, making your morning coffee, or feeding the dog.

When you link a new behavior to an existing routine, it sticks. No willpower required.

That's how real, lasting change happens. Not through dramatic overhauls that fizzle out in two weeks, but through small, consistent actions that compound over time.

It's not about being perfect. It's about showing up for yourself. One habit at a time.

10/30/2025

Building muscle, losing stubborn fat, and feeling strong can become more challenging as we age. But, it's important to understand that your body isn't failing you.

The systems that drive regeneration are simply slowing down. Cellular repair, collagen production, hormone signaling, and nervous system regulation all shift as we get older. And all of these directly influences your body's response to exercise, nutrition, and stress.

Maintaining muscle mass isn't just about aesthetics.It protects your metabolism, supports healthy blood sugar, and keeps you independent as you age. Bone density determines your fracture risk. Where your body stores fat affects inflammation and disease risk. Hormone balance influences literally everything.

Here's many of us hit a wall:
Yes, strength training is a must.
Yes, getting enough protein is essential.
Yes, high-quality supplements can help fill in the gaps.

But if your body isn't getting the signal to rebuild (or can't actually use what you're giving it) you'll plateau no matter how hard you work.

To truly change your metabolism, build lean muscle, and protect your bones, you have to work with your biology, not against it.

What does this look like?
✔️Energizing your cells so they have the fuel to repair and regenerate.
✔️Managing cortisol and chronic stress so your body shifts out of catabolic (breakdown) mode.
✔️Hydrating and fueling at the cellular level, not just drinking water and eating food.
✔️ Supporting protein synthesis and tissue regeneration so your workouts actually translate into results.

The right approach doesn't just help you look better. It helps you move better, feel better, and age with strength and vitality.

10/27/2025

Are you feeling exhausted for no apparent reason? Craving sugar in the afternoon? Struggling with stubborn weight that won’t budge, no matter what you try? The answer might not lie solely in your diet. It could be related to your hormones.

Your hormones and blood sugar are in constant communication. When one system gets disrupted, the other responds. Understanding this relationship is key to unlocking better energy, metabolism, and overall health.

What’s happening inside your body?

➡️ Cortisol is released during stress to quickly raise blood sugar and fuel your body’s emergency response. But when stress becomes chronic, cortisol levels remain elevated, leading to insulin resistance and metabolic dysfunction over time.

➡️ Estrogen enhances your body’s ability to use insulin effectively. When estrogen levels decline (due to perimenopause, menopause, or hormonal imbalances), regulating blood sugar becomes more difficult.

➡️ Progesterone acts as a natural counterbalance to cortisol, helping maintain steady glucose levels throughout the day. When progesterone is low, you'll likely experience increased anxiety, intense sugar cravings, and unpredictable blood sugar swings.

➡️ Testosterone builds and maintains lean muscle mass, which is needed for efficient glucose uptake into cells. Low testosterone in both men and women leads to greater blood sugar instability and worsening insulin resistance.

Balancing your blood sugar isn't just about counting carbohydrates or cutting out sugar. It involves addressing the underlying hormonal imbalances, building muscle, managing stress effectively, and prioritizing restorative sleep. When your hormones are in harmony, everything shifts. Insulin sensitivity improves, energy levels stabilize, cravings diminish, and brain fog clears.

If you’re experiencing unexplained fatigue, energy crashes, or weight changes, it’s time to investigate what’s really happening with your hormones and glucose metabolism.

Are you ready to get to the root cause?

10/23/2025

Ever find yourself staring at the ceiling at 2 AM, your mind won't shut off, and you're wondering how sleep became this hard? The frustration is real. The exhaustion is even more real.

Sleep is not just about waking up feeling rested in the morning. It's when your body

✔️ Repairs all the damage from your day
✔️ Processes your emotions and memories
✔️ Strengthens your immune system
✔️ Cleans out the junk in your brain
✔️ Resets your hormones and restores your energy

So when you can't sleep, everything else suffers. Your energy tanks, your mood goes sideways, your metabolism slows down, and your long-term health takes a hit.

But sometimes it's the small, simple changes that make the biggest difference.

✔️ Take a walk at sunset. It sounds too simple, but it works. That evening light tells your body it's time to start winding down. Your circadian rhythm needs those natural cues.
✔️ Make your bedroom a actual sleep sanctuary. Keep it cool like 65-68°F. Make it dark. Keep it quiet. This isn't just about comfort; your body needs the right environment to really rest.
✔️ Put the phone down an hour before bed. I get it, the scroll is tempting. But that blue light is literally telling your brain to stay awake and blocking the melatonin you need to fall asleep.
✔️ No caffeine after 11 AM. Even if you think that afternoon coffee doesn't affect you, it does. Caffeine stays in your system for hours.

Maybe it's hormones that are disrupting your sleep, or it might be stress. Maybe it's blood sugar crashes at 3 AM or doom-scrolling at midnight. Whatever the cause, you don’t have to just accept it.

Your body wants to sleep. Sometimes it just needs a little help remembering how.

10/21/2025

Think back to your last doctor's visit:
Did you feel rushed out the door in 15 minutes or less?
Did you leave with more questions than answers? Were you able to share your full health story?

If you answered "yes" to any of these, you're not alone. The average doctor's visit in the U.S. lasts just 12-17 minutes. That's barely enough time to scratch the surface of what's really going on with your health.

You deserve better.

At Del Negro Integrative Health, healthcare looks different:
90-minute initial consultations. Not 15 minutes. Not squeezed between back-to-back appointments. We take the time to comprehensively review your medical history, health goals, and Symptom Score results.

You're a person, not a number. Your health story is unique, and understanding it is the foundation of real healing.

We focus on root causes, not just symptoms. While quick fixes may provide temporary relief, our goal is to help you uncover the underlying issues that prevent you from health.

Real healing requires time, attention, and true partnership between you and your healthcare provider.

Are you ready to experience what healthcare should truly feel like? Book your FREE discovery call today, and let’s begin your journey toward lasting wellness.

10/10/2025

Dealing with an autoimmune disease can feel incredibly isolating. But you’re not alone. Over 50 million Americans are managing similar challenges. Understanding what's happening in your body is the first step toward taking control.

Autoimmune diseases occur when your immune system mistakenly identifies healthy cells as threats and starts attacking them. This misdirected response causes inflammation, damage, and dysfunction throughout the body.

There are over 100 different types of autoimmune conditions out there, like Rheumatoid Arthritis, Type 1 Diabetes, Hashimoto's Thyroiditis, Lupus, and Multiple Sclerosis. And women account for 75% of all autoimmune disease cases.

As for what causes these diseases. It’s not a straightforward answer.

While scientists have identified 20+ genes associated with autoimmune diseases, genetics is just part of the puzzle. It's the interaction between your genes and environmental factors that often sets things in motion.

Common triggers can include chronic stress, infections, environmental toxins, nutrient deficiencies, and even significant physical trauma like surgery. These elements can activate genes that send your immune system into overdrive. What makes this even more challenging is that this gene-environment combination is unique for each person, which can complicate prediction, diagnosis, and treatment.

But early detection and proactive management can really change your quality of life. If you or someone you care about is navigating an autoimmune condition, what has that experience been like for you?

09/26/2025

Navigating the grocery store can feel overwhelming when you're trying to make healthy choices. With confusing labels, budget constraints, and conflicting nutrition advice, it's no wonder that many people give up before they even start.

But eating well doesn't have to be complicated or perfect.

1️⃣ Start with the perimeter. Focus on the outer aisles of the store where fresh, whole foods are typically located. The inner aisles tend to have the processed options that you may want to avoid.

2️⃣ When buying produce, remember that PLU codes starting with #9 indicate organic items. If going fully organic isn't in your budget, check out the Environmental Working Group’s “Dirty Dozen” and “Clean Fifteen” lists.

Pro tip: save 's lists to your phone for quick reference. These guides help you prioritize where to spend your organic food budget.

3️⃣ If fresh options aren’t available, choose frozen over canned whenever possible. Frozen fruits and vegetables are picked at peak ripeness, which means they often retain more nutrients than their canned counterparts.

4️⃣ When it comes to proteins, grass-fed and pasture-raised choices are great, but any protein source is better than none!

You don't need to overhaul your entire shopping list overnight. Pick one or two changes that feel manageable and build from there.

What's your biggest grocery shopping challenge?

09/18/2025

Today, it's "common" to carry extra weight, feel anxious all the time, and experience constant fatigue. Brain fog, a nervous system stuck in fight-or-flight mode, and bloating after meals have become everyday experiences for millions.

Too often, I see people who've been told everything is "normal" based on lab results, yet they don't feel well.

Just falling within the "normal" range doesn't mean you're healthy or functioning at your best.

Those "normal" ranges include 95% of the general population. They're averages, not ideals. That's why we need to dig deeper, looking at ranges like TSH closer to 1-2 instead of just "under 4.5," or B12 above 500 rather than the minimum 200.

We need to consider the whole person, not just numbers on a page.

Your next step? Start asking better questions. Instead of "Are my labs normal?" try "Are my labs ideal for how I want to feel?" Don't settle for "everything looks fine" when you know something isn't right.

You're not broken. There are answers out there. ♥️

Del Negro Integrative Health

11/27/2025

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