Cedar Valley Functional Medicine

02/26/2026

A recent large genetic study found that higher blood sugar levels after meals, not just fasting glucose, may increase the risk of Alzheimer's disease later in life. This suggests that repeated post-meal spikes could play a role in long-term brain aging.

Why does this matter? It shifts the focus from average blood sugar to how the body handles glucose challenges over time. Small daily choices that support steadier blood sugar may matter for more than metabolic health, they may matter for cognitive health, too.

https://www.sciencedaily.com/releases/2026/01/260115022756.htm

02/25/2026

If one (or more) of these stand out, your body may be giving early signals that deserve attention.

Comment with the number that resonates most, or save this for later.

02/24/2026

Fiber isn't one thing, and understanding the difference can help explain digestion, blood sugar, and cholesterol responses.

- Soluble fiber dissolves in water and forms a gel-like substance in the gut. It slows digestion, helps stabilize blood sugar, supports cholesterol balance, and feeds beneficial gut bacteria.
Found in: oats, beans, lentils, chia seeds, flaxseed, apples, citrus

- Insoluble fiber adds bulk to stool and helps move food through the digestive tract. It supports regularity and gut motility but doesn't directly affect blood sugar.
Found in: vegetables, whole grains, nuts, seeds, and fruit skins

So what actually matters?
Most people need both, but many benefit from more soluble fiber, especially if they struggle with blood sugar swings, cholesterol issues, or gut inflammation.

Fiber isn't just about digestion. It's a metabolic and cardiovascular support tool.

02/23/2026

Creamy, quick, and packed with protein, Savory Cottage Cheese Protein Dip is perfect for steady energy between meals. This snack combines protein and healthy fats to help prevent blood sugar dips and cravings, without relying on refined carbs.

Ingredients (2 servings):
1 cup cottage cheese (full-fat or low-fat, your preference)
1 tbsp olive oil
1-2 tbsp fresh herbs (chives, parsley, dill, or basil)
1 small clove garlic (optional)
Sea salt and black pepper, to taste
Optional add-ins: lemon juice, red pepper flakes, nutritional yeast

How to make:
Add all ingredients to a blender or food processor.
Blend until smooth and creamy.
Taste and adjust seasoning as needed.
Serve with sliced vegetables, seed crackers, or use as a spread.

02/22/2026

Hormonal imbalance is rarely just about one hormone being "too high" or "too low." It's about how multiple systems are communicating with each other. Here are 5 often-overlooked factors that play a major role:

1. Gut health: Your gut helps metabolize hormones, regulate inflammation, and absorb key nutrients needed for hormonal balance. When the gut is inflamed or imbalanced, hormone signaling can suffer.
2. Nervous system regulation: Hormones are regulated through the nervous system via the HPA axis and the balance between sympathetic ("fight or flight") and parasympathetic ("rest and digest") states. Chronic stress can disrupt this communication.
3. Lifestyle patterns: Sleep, nutrition, movement, and stress management directly influence hormone levels. Ongoing stress, in particular, can elevate cortisol and throw off other hormones downstream.
4. Toxins & environmental exposures: Everyday chemicals, like those found in certain plastics, pesticides, and personal care products, can act as endocrine disruptors, interfering with normal hormone signaling.
5. Psychological well-being: Mental and emotional health and hormones are deeply connected. Chronic stress, anxiety, or low mood can disrupt hormone regulation - and hormonal imbalances can worsen mental health in return.

If you've been treating hormones in isolation and not seeing results, it may be time to look at the bigger picture.

02/21/2026

Many women experience early cardiometabolic symptoms years before a diagnosis is ever made. The problem? These signs are often dismissed as stress, hormones, or "normal" aging... even when they're the body's first warning signals!

Here are 7 cardiometabolic signs women often ignore:

1. Persistent fatigue - Feeling exhausted despite sleep can reflect impaired blood sugar regulation and reduced cellular energy, not just being busy.
2. Brain fog - Trouble focusing or remembering may be linked to glucose variability and low-grade inflammation affecting brain function.
3. Afternoon energy crashes - The mid-day slump often signals blood sugar spikes followed by drops, a common early sign of insulin dysregulation.
4. Carb or sugar cravings - Frequent cravings are often the body's attempt to correct unstable blood sugar, not a lack of willpower.
5. Increasing belly fat - Weight gain around the midsection is metabolically active and strongly linked to insulin resistance and cardiometabolic risk.
6. Subtle blood pressure changes - Gradual upward trends or stress-related spikes can reflect early vascular strain, even if readings are still "normal."
7. Feeling worse under stress or poor sleep - When metabolic resilience is reduced, stress and sleep disruption can dramatically worsen symptoms.

Individually, these signs are easy to brush off. Together, they often point to early cardiometabolic imbalance.

02/21/2026

Join us in wishing Allie a very Happy Birthday! 🎉🎂

Allie is the heart behind our hyperbaric chamber care, and she does an absolutely phenomenal job. Her attention to detail, compassion, and commitment to excellence make every patient feel comfortable, supported, and confident in their healing journey. It’s no surprise that her patients adore her!

We are truly blessed to have her as part of our team. We hope your birthday is as amazing as you are! ❤️

02/20/2026

✨ LIFiNG™ Podcast | Episode 12: Strength in Community ✨

It has officially been 3 months since I started the LIFiNG™ Podcast — and I wanted to celebrate by talking about something deeply important to our health:

Community service.

Research shows that volunteering supports mood, lowers stress, improves longevity, and strengthens immune health. Service isn’t just good for others — it’s powerful medicine for us.

In this episode, I share:
🌿 The science behind volunteering and emotional resilience
🌿 Why purpose regulates the nervous system
🌿 How community engagement strengthens families
🌿 My plan to begin encouraging my patients to volunteer at least once a month

Sometimes the shift we need isn’t inward.
It’s outward.

🎧 Listen to Episode 12: Strength in Community
Small shifts. Brighter living. Stronger together.

Strength in Community | The Health Benefits of VolunteeringIn this episode of the LIFiNG™ Podcast, Dr. Violet Hunter, Functional Medicine and Primary Care Ph...

02/20/2026

A large U.S. study found that people who regularly get less than 7 hours of sleep tend to have a shorter life expectancy, even more strongly than poor diet or lack of exercise. Only smoking showed a greater impact on lifespan.

Sleep plays a vital role in:
- Heart health
- Immune function
- Brain repair
- Metabolic balance

This research suggests prioritizing 7-9 hours of quality sleep may be one of the most powerful things you can do for long-term health

https://www.sciencedaily.com/releases/2026/01/260108231414.htm

02/20/2026

Due to the poor weather conditions, we will be closed tomorrow to 2/20/26. Feel free to call and leave a message. We will promptly respond Monday morning.

02/19/2026

Estrogen affects far more than reproductive health. It plays a role in brain function, joint health, skin integrity, and inflammation regulation. Here are three signs that are often overlooked:

1. Difficulty concentrating or memory changes: Estrogen supports neurotransmitter activity and blood flow in the brain. When levels decline, focus, recall, and mental clarity can be affected.

2. Joint pain or stiffness: Estrogen helps modulate inflammation and supports connective tissue health. Lower levels can contribute to increased joint discomfort or stiffness, even without injury.

3. Dry skin and hair: Estrogen supports collagen production and moisture retention. Declines can lead to drier skin, thinning hair, or changes in texture.

These symptoms are often subtle and easy to dismiss, but they can be important signals.

If this sounds familiar, your body may be asking for a closer look at hormonal balance.

02/18/2026

When meals are unbalanced, glucose enters the bloodstream too quickly, triggering sharp insulin responses, energy crashes, cravings, and increased inflammatory signaling over time. A blood-sugar-friendly plate slows this process and supports metabolic resilience. Here's how to build one:

- Protein as the foundation. Protein slows gastric emptying, improves insulin response, and supports muscle and metabolic health.
- Fiber-rich plants for modulation. Vegetables and whole plant foods provide fiber that blunts glucose absorption, feeds beneficial gut bacteria, and improves insulin sensitivity.
- Healthy fats for stability. Dietary fats further slow digestion and enhance satiety, helping maintain steadier blood sugar between meals.
- Carbohydrates with context. Carbs are best tolerated when paired with protein, fiber, and fat. The combination matters more than the carbohydrate itself.
- Sequence matters. Eating protein and fiber before carbohydrates has been shown to reduce post-meal glucose and insulin spikes.

Blood sugar balance is a foundational signal for energy, hormone regulation, brain function, and long-term cardiometabolic health.