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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)

12/16/2025

The holiday season is a time of joy for many, but it often comes with a hefty dose of stress that can impact our health. I see a lot of patients dealing with issues like sleepless nights, stomach trouble, weakened immune systems, and a general lack of energy.

The main issue? It’s that ongoing stress response we all experience without giving ourselves enough time to recover.

Many people don’t realize that our bodies don’t differentiate between “good stress” (like planning for the holidays and social gatherings) and “bad stress” (like work deadlines or conflicts). They both trigger the same physical reactions, leading to raised cortisol levels, increased inflammation, and a drain on our energy reserves.

The good news is that even small changes can significantly help how your body copes this time of year.

Consider incorporating these practices to help support your stress response:
1️⃣ Take 5-10 minutes of quiet before your day begins helps regulate cortisol rhythms.
2️⃣ Short walks between activities lower stress hormones and improve circulation.
3️⃣ Deep, diaphragmatic breathing activates your parasympathetic nervous system (your body's natural "rest and digest" mode).
4️⃣ Declining some invitations protects your adrenal health and prevents burnout.
5️⃣ Listening to music, especially at specific frequencies, can shift you out of fight-or-flight mode.
6️⃣ Consistent bedtime routines and limiting screens support melatonin production and cellular repair.

These practices aren't optional add-ons. They're foundational support for your body during a demanding time. When you prioritize them, you're not just "being nice to yourself." You're actively supporting your immune function, hormone balance, gut health, and cognitive performance.

12/12/2025

We often take our health for granted until something happens that makes us realize its importance. The truth is, health is more than just avoiding illness. When our health suffers, everything else seems to follow. Creativity dims. Joy becomes harder to access. Our ambitions take a backseat. We may even struggle to be present for the people we love.

That’s why investing in our health is the most crucial commitment we can make. It affects our relationships, our work, our happiness, and our ability to truly enjoy life.

My personal health non-negotiables include:
✓ Nourishing my body with whole foods that make me feel good.
✓ Supporting my gut health (it's the root of so much!)
✓ Balancing rest and fun with meaningful work.
✓ Moving my body in ways that both challenge and energize me.
✓ Building meaningful connections and embracing personal growth.
✓ Practicing gratitude and meditation every day.
✓ Prioritizing quality, restorative sleep.

Health isn’t one-size-fits-all. It’s a deeply personal journey that changes over time and looks different for each of us.

💭 I’d love to hear your thoughts! What does health mean to you? What would you add to this list? What are your non-negotiables?

12/09/2025

The holiday season can take a real toll on your health. I see patients struggling with heightened stress, disrupted sleep, weakened immunity, and flare-ups of chronic conditions. One major factor? A lack of boundaries.

Think of boundaries as your personal "emotional immunity" against holiday burnout. They act as a protective shield for your mental, emotional, and physical health, creating space for genuine joy and connection. When you prioritize healthy boundaries, you can reduce stress, improve your sleep, boost your immunity, and harness more energy for the moments that truly matter.

🕛 Pause before you commit. Take a moment to consider before saying "yes" to every invite or request. Your nervous system needs time to assess whether a commitment serves you or depletes you.

🕑 Daily practice: Block 20-30 minutes each day for non-negotiable self-care. Whether it's gentle movement, breathwork, morning coffee in silence, or simply being still. This time is essential, not optional.

🕕 Weekly check-in. Take time each week to assess where your energy is going. Are you overcommitted? What can you let go of?

🕛 Nurture supportive relationships. Surround yourself with people who respect your boundaries and support your need for balance.

How well you take care of yourself directly influences how much you can show up for the people you love. Saying "no" to some things means saying "yes" to what truly matters.

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.

Del Negro Integrative Health

12/16/2025

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