Rise Health and Wellness

03/02/2026

Protein is not just about muscle — it’s about energy, hormones, and brain health.

If you’re tired, moody, struggling with weight, or feeling “off,” one of the first things I assess is daily protein intake.

Protein provides the building blocks for:
• Stable blood sugar → steady energy
• Hormone production → thyroid, cortisol, estrogen, testosterone
• Neurotransmitters → dopamine & serotonin (mood + focus)
• Lean muscle → metabolism & healthy aging
Most women are dramatically under-eating protein.
✨ Aim for ~30g per meal.

Need an easy breakfast idea? Try these:
High-Protein Sous Vide Egg Bites (Bacon + Cottage Cheese)
Blend:
6 eggs
1 cup full-fat cottage cheese
Salt + pepper
Stir in:
½ cup cooked chopped bacon
Optional: shredded gruyère or spinach
Pour into greased muffin tin, silicone molds, or like me in small mason jars.
Bake at 300°F in a water bath for ~25–30 minutes until set.
💪 ~12–15g protein per serving depending on portion size. Pair with fruit or chicken sausage to hit 30g at breakfast.

Your hormones will thank you.

02/27/2026

02/27/2026

Where you purchase your supplements matters!

02/18/2026

Chronic stress steals progesterone.

When cortisol is constantly elevated:
➡️ The body prioritizes survival over reproduction
➡️ Progesterone drops
➡️ Sleep worsens
➡️ Anxiety rises
➡️ Cycles become heavier or irregular

Healing hormones isn’t always about adding more estrogen.

Sometimes it’s about:
🌿 Slowing down
🌿 Getting sunlight
🌿 Regulating the nervous system

Your hormones reflect your environment.

02/16/2026

🔥 Nitric Oxide Workout Challenge 🔥
(aka your natural vascular & longevity booster)
Did you know you can stimulate nitric oxide production just by the way you breathe during exercise?
Nitric oxide (NO) helps:
✔️ Improve blood flow
✔️ Support heart health
✔️ Enhance oxygen delivery
✔️ Improve exercise performance
✔️ Support brain function
✔️ Aid metabolic health
Here’s the challenge:
🏋️‍♀️ 4 Rounds
• 10 Squats
• 10 Shoulder Press
• 10 Front Shoulder Raises
🚨 The Rule:
👉 No talking
👉 No deep breaths
👉 Keep your lips sealed
👉 Breathe only through your nose
Why?
Nasal breathing increases nitric oxide production in the sinuses. When you avoid mouth breathing and big compensatory breaths, your body adapts more efficiently to CO₂ levels and improves oxygen utilization.
This builds:
✨ Better endurance
✨ Better vascular tone
✨ Better metabolic flexibility
It’s simple… but it’s not easy 😅
Try it and tell me:
Did you feel the burn differently?

02/01/2026

✨ Another introduction to the best acupuncturist ever… ✨
(Yes, we’re biased. But also… facts. 😌)

Meet Jessica Donnelly, LAc — our incredible Acupuncture Physician here at Rise Health & Wellness 🌿

Jessica has been practicing since 2008 and is board-certified, licensed in Florida & Georgia, and trained in a wide range of integrative therapies including:

🧠 Mind-body balancing through Traditional Chinese Medicine
👂 Auricular acupuncture + NADA protocol
💉 Acupuncture Injection Therapy
🌀 Neuro Emotional Technique
⚡ MEI Zen Technique

She has a special heart for women and children, and her approach is truly whole-person healing — mind, body, and spirit.

When she’s not helping our patients heal, you’ll find her:
🌊 In the ocean
🎶 At live music
🍜 Trying new foods
👨‍👩‍👧‍👦 With her husband and three kids

We are so blessed to have her on our team 💚

If you’ve been curious about acupuncture… Jessica is the one you want.

01/01/2026

Happy New Year from Rise Health & Wellness! ✨

As we step into this new year, our hearts are full of gratitude for each of you and for the privilege of walking alongside you on your wellness journey.

Thank you for trusting us, for showing up for your health, and for being part of our community.
We’re excited for another year of growth, healing, and hope together. New goals, new possibilities, and new opportunities to rise — because truly, the best is yet to come.

With gratitude and warm wishes for a healthy, joyful year ahead,

Your Rise Health & Wellness Team

12/31/2025

As 2025 comes to a close, we welcome the change and newness that 2026 brings.

Each year offers both challenges and wins—and from all of it, we grow. Growth begins with mindset.

I am continually humbled and honored to walk alongside individuals on their wellness journeys. It is a privilege I never take lightly.

With that said, 2026 is ushering in a season of growth—for our practice and for the people we serve.

Stay tuned. Buckle up. It truly gets better every year.

Warmly -
Ksena McCoy

12/29/2025

🎉 New Year’s Office Closure Notice 🎉

We hope everyone had a safe and joyful Christmas! As 2026 approaches, we can’t believe how quickly this year has flown by.

It has been a successful and eventful year, and we are so grateful to each of you who has come alongside us on this journey of health and life. Your trust and support mean more than we can say.

Please note our holiday schedule:
📅 Office closed: December 31 – January 1
📞 Phone hours: January 2 from 8:30 AM – 12:00 PM (as usual)
🏥 Regular business hours resume: January 5
We look forward to another year together, supporting your wellness goals and walking this path with you. 2026 is going to be amazing!

Warmly,
Jessica, Ksena, and Kirsten
Your Rise Health & Wellness Team

12/25/2025

Merry Christmas from all of us at Rise Health & Wellness! 🎄

On this beautiful day, we wish you and your loved ones a season filled with love, peace, and joy. As we celebrate Christmas, may we not forget the true reason for the season — the gift of hope, grace, and our Savior.

As the year comes to a close, we are so grateful for each of you who trusts us with your health and your journey. We look forward to walking alongside you into a happy, healthy New Year!

With warmest wishes,
Your Rise Health & Wellness Team