Alive and Thriving Healthcare, LLC

Alive and Thriving Healthcare, LLC Summer is here! Being healthy is always in season.

HOLIDAY HEALTH CHALLENGE — DAY 11 🎄😊JOY PRACTICE DAYToday’s challenge:👉 Write down 3 things that make you smile.Big thin...
12/11/2025

HOLIDAY HEALTH CHALLENGE — DAY 11 🎄😊
JOY PRACTICE DAY

Today’s challenge:
👉 Write down 3 things that make you smile.
Big things, tiny things, random things — if it sparks joy, it counts.

Why we’re doing it:
Smiling (even the tiny, half-smirk kind) activates the release of dopamine and serotonin, lowers stress hormones, and even helps reduce blood pressure. Your brain literally gets the message: “Hey, we’re okay.”
Plus, intentionally focusing on joy trains your brain to notice the good — a little daily neuro-rewiring in the best way.

So grab a notepad or open your notes app and list your 3 smile-makers today. Your mood will thank you. ✨

SCIENCE-BACKED BRAIN FOODS 🧠✨Eat smart to think smart.If you want clearer focus, sharper memory, and better long-term br...
12/10/2025

SCIENCE-BACKED BRAIN FOODS 🧠✨
Eat smart to think smart.

If you want clearer focus, sharper memory, and better long-term brain health, here are the MVPs backed by research:

🥑 Avocados
Packed with healthy monounsaturated fats that support steady blood flow to the brain.

🫐 Blueberries
Rich in antioxidants that protect neurons and improve memory + communication between brain cells.

🐟 Fatty Fish (Salmon, Sardines, Mackerel)
Loaded with omega-3s (DHA + EPA) that keep brain cell membranes flexible and support cognition + mood.

🥬 Leafy Greens (Spinach, Kale, Swiss Chard)
High in folate, vitamin K, and antioxidants—linked to slower cognitive decline.

🌰 Nuts & Seeds
Especially walnuts (alpha-linolenic acid + antioxidants). They literally look like little brains for a reason.

🍫 Dark Chocolate (70%+)
Flavanols increase blood flow to the brain and improve attention and processing speed. Bless.

🍊 Citrus Fruits
High in flavonoids that support learning, memory, and reduced inflammation.

🥚 Eggs
Choline = a key nutrient for memory and neurotransmitter production.

🍅 Tomatoes
Lycopene fights oxidative stress in the brain.

🫘 Beans & Lentils
Slow-digesting carbs + fiber for steady energy and stable brain fuel.

For your brain, food is literally chemistry. Nourish it well, and it performs like the high-powered machine it is. ✨

HOLIDAY HEALTH CHALLENGE — DAY 10 🎄🧠BRAIN BOOST DAY!Today’s challenge:👉 Spend 10 minutes learning something new — a podc...
12/10/2025

HOLIDAY HEALTH CHALLENGE — DAY 10 🎄🧠
BRAIN BOOST DAY!

Today’s challenge:
👉 Spend 10 minutes learning something new — a podcast episode, a quick article, a short video, whatever sparks your curiosity.

Why it matters:
When we learn new things, our brains literally build new neural pathways, boost neuroplasticity, and enhance memory + focus. It’s like giving your mind a mini workout… but without the burpees. Learning also triggers dopamine release, which makes your brain go, “Ooh yes, more of that please!”

So pick a topic you’ve been wanting to explore and dive in for 10 minutes. Your future self (and your brain cells) will thank you. ✨

✨️New jelly masks!✨️Perfect for hydrating winter skin.❄️Did you know Kaitlyn, LME is offering free 15-minute consultatio...
12/10/2025

✨️New jelly masks!✨️

Perfect for hydrating winter skin.❄️
Did you know Kaitlyn, LME is offering free 15-minute consultations all month?
What a great way to treat yourself this holiday season and to get your skin healthier for the new year!

✨ Supplements That Can Support Sleep — and How They Work🟣 Magnesium GlycinateHelps relax the nervous system and ease mus...
12/09/2025

✨ Supplements That Can Support Sleep — and How They Work

🟣 Magnesium Glycinate
Helps relax the nervous system and ease muscle tension. Supports GABA, the brain’s calming neurotransmitter.

💛 L-Theanine
An amino acid that promotes relaxation without sedation. Helps quiet the “mental chatter” at bedtime.

🌿 Valerian Root
Herbal support that may improve sleep onset by increasing GABA availability.

🌙 Melatonin
Works best as a short-term circadian rhythm reset (travel, schedule shift). Helps signal to your brain that it’s time to sleep — not a sedative.

🍒 Tart Cherry Extract
A natural source of melatonin + anti-inflammatory compounds that support sleep cycles.

🪻 Ashwagandha
Helps reduce stress hormones and support a calmer transition into sleep.

😴 Let’s Talk Sleep: The Book + The Supplements That Actually HelpIf you’ve ever wondered why sleep matters so much — or ...
12/09/2025

😴 Let’s Talk Sleep: The Book + The Supplements That Actually Help

If you’ve ever wondered why sleep matters so much — or how to genuinely improve it — Matthew Walker’s book “Why We Sleep” is the gold standard.
It breaks down:
🧠 How sleep impacts memory, metabolism, immunity, hormones
💤 What actually happens during deep & REM sleep
⏰ Why modern life is destroying our circadian rhythm
…and what we can do to fix it.

Pair the education with the right habits and targeted supplements, and sleep gets so much easier.

😴 What Is Good Sleep Hygiene?Your Guide to Better Rest + Better HealthSleep hygiene = the habits and environment that su...
12/09/2025

😴 What Is Good Sleep Hygiene?
Your Guide to Better Rest + Better Health

Sleep hygiene = the habits and environment that support high-quality, restorative sleep.
Here’s what good sleep hygiene looks like:

✨ Consistent schedule
Go to bed and wake up at the same time every day — even weekends.

📵 Screen-free wind-down
Avoid phones, TVs, and tablets 30–60 minutes before bed to protect melatonin.

🌡️ Cool, dark, quiet room
Ideal sleep temp is around 65–68°F. Blackout curtains and white noise can help.

🕯️ Calming bedtime routine
Think stretching, reading, journaling, or a warm shower to signal your brain it’s time to rest.

☕ Caffeine cut-off
Avoid caffeine after mid-afternoon. It can linger in your system for hours.

🥗 Light evening meals
Heavy or late dinners can interfere with falling asleep comfortably.

🚫 Limit alcohol
Even a small amount can disrupt deep sleep and REM cycles.

🏃‍♀️ Move your body
Regular daily activity helps regulate circadian rhythm and improves sleep quality.

🛏️ Use your bed only for sleep
Train your brain to associate your bed with rest — not scrolling or working.

Good sleep hygiene doesn’t happen overnight, but small changes add up fast.
Your mind, metabolism, mood, skin, and hormones will all thank you. 🌙✨

✨ Day 9 of the Holiday Health Challenge ✨😴 Sleep Reset: One Screen-Free Hour Before BedTonight’s task: power down all sc...
12/09/2025

✨ Day 9 of the Holiday Health Challenge ✨
😴 Sleep Reset: One Screen-Free Hour Before Bed

Tonight’s task: power down all screens at least one hour before bedtime — phones, TVs, tablets, all of it.

Why it matters:
📵 Blue light from screens suppresses melatonin, your natural sleep hormone
🧠 Screen-free time helps calm the nervous system
💤 Better sleep = better mood, immunity, metabolism, skin health, and decision-making
🌙 This one hour creates a true “wind-down window” so your body knows it’s time to rest

Try a warm shower, light stretching, journaling, reading, or prepping for tomorrow instead.

Let your nervous system exhale tonight.
Sweet dreams, Holiday Health Crew! ✨💙🎄

DAY 8 — Gut Health Day ❄️🫐Today’s challenge:🌱 Add a high-fiber food to each meal🥗 Aim for 25g of fiber throughout the da...
12/08/2025

DAY 8 — Gut Health Day ❄️🫐

Today’s challenge:
🌱 Add a high-fiber food to each meal
🥗 Aim for 25g of fiber throughout the day.

A happy gut = better immunity, digestion, metabolism, and mood.

✅ Why the research says fiber matters:

Supports a healthy microbiome: Fiber feeds beneficial gut bacteria, helping them produce short-chain fatty acids (SCFAs) that reduce inflammation and support gut lining integrity.

Stabilizes blood sugar: Studies show higher fiber intake slows glucose absorption and improves insulin response.

Improves digestion & regularity: Adequate fiber prevents constipation and supports smooth, efficient digestion.

Boosts immune function: Roughly 70% of the immune system lives in the gut — fiber-rich diets are linked to stronger immune resilience.

Reduces cravings: Fiber increases satiety hormones, helping you stay full longer and reduce overeating.

Small choices, big gut health wins. 💙

DAY 7 — Winter Skin Reset ❄️✨Today’s challenge:💧 Hydrate inside + out for calm, glowing, winter-proof skin.✅ How to supp...
12/07/2025

DAY 7 — Winter Skin Reset ❄️✨

Today’s challenge:
💧 Hydrate inside + out for calm, glowing, winter-proof skin.

✅ How to support your skin today:

Use a hydrating mask — especially one with hyaluronic acid to pull moisture into the skin and plump fine lines.

Drink plenty of water throughout the day (skin hydration starts internally!).

Don’t skip SPF — winter UV is still strong. Try EltaMD, packed with hydrating ingredients (including hyaluronic acid) to protect + nourish.

Healthy skin is hydrated skin — even in December. 🤍

DAY 6 — Protein Priority ❄️30g Protein + 5g Fiber Breakfast IdeasStarting your day with at least 30 grams of protein and...
12/06/2025

DAY 6 — Protein Priority ❄️

30g Protein + 5g Fiber Breakfast Ideas

Starting your day with at least 30 grams of protein and 5 grams of fiber helps keep you full, energized, and metabolically steady.
Here’s why it matters:

✨ Protein boosts satiety, stabilizes blood sugar, supports lean muscle, and reduces mid-morning cravings.
🌾 Fiber keeps digestion on track, balances glucose, supports gut health, and helps maintain steady energy.

Try these power breakfasts:
• Greek yogurt + chia seeds + berries
• High-protein scramble + high-fiber toast
• Protein oatmeal with flax or chia
• Cottage cheese bowl with berries + flax
• Breakfast burrito with eggs + black beans
• Protein smoothie with Greek yogurt + berries
• Salmon + avocado toast on high-fiber bread

Small morning wins = big all-day energy. 🌟

Address

4345 New Town Avenue, Suite 200 C
Williamsburg, VA
23188

Opening Hours

Tuesday 10am - 6pm
Wednesday 10am - 6pm
Thursday 10am - 6pm
Friday 10am - 3pm
Saturday 9am - 5pm

Website

http://pay.withcherry.com/alive-and-thriving-healthcare-llc

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