Solley Health First Chiropractic

Solley Health First Chiropractic We want you to feel pain-free. That's why at SHFC we love building plans that fit, bodies that last and healthy attitudes that inspire 💙

Est. November 4, 1994

Welcome to the Official Solley Health First Chiropractic page. We’re a space for – mind, body, and wellness. Our Facebook Community is filled with ways to better yourself and motivating stories––we welcome you to share, ask questions, and bring in conversations! Our mission is to help you achieve and maintain optimum health. We have a holistic, multidisciplinary approach that focuses on the body as a whole rather than specific symptoms. Call to set up a FREE consultation.

✅Learn more about our practice & how you can get into see us: https://www.solleysolutions.com/
✅Follow us on IG https://www.instagram.com/solleysolutions/?hl=en

Day 12 — Time is moving. Your health should too. Part of Solley’s 12 Days of Christmas — Blood Sugar Edition.“Just think...
12/16/2025

Day 12 — Time is moving. Your health should too. Part of Solley’s 12 Days of Christmas — Blood Sugar Edition.

“Just think. Twelve days ago it was December 3rd. Thanksgiving had just wrapped up. Now Christmas is right in front of us. It happened fast — and that’s the point.

Time doesn’t slow down. Life doesn’t pause. And health doesn’t wait for “after the holidays.” Over these last 12 days, you didn’t just learn about blood sugar — you learned how the body actually works. That stress can spike blood sugar without a single bite of food. That small, frequent movement beats one long workout. That some “healthy” foods are really sugar barrels in disguise. That eating after dinner is often emotional, not hunger. That sleep isn’t optional — it’s metabolic medicine. And that insulin isn’t the enemy — it’s the gatekeeper, waiting for the right signal.

None of this requires perfection. It requires awareness. Most people drift from season to season thinking, “I’ll deal with this later.” Later becomes next year. Next year becomes the next diagnosis. And suddenly, years are gone.

So as we head into Christmas — the food, the noise, the emotion, the joy — remember this: health isn’t something you sacrifice for life. It’s what allows you to live it. Time will keep moving. The calendar will keep flipping. Every journey starts with one small decision.

Give yourself a gift this season. Put health first. 💚”
— Dr.Solley

DAY 11 — The 11 hidden signs of insulin resistance. Part of Solley’s 12 Days of Christmas — Blood Sugar EditionInsulin r...
12/14/2025

DAY 11 — The 11 hidden signs of insulin resistance. Part of Solley’s 12 Days of Christmas — Blood Sugar Edition

Insulin resistance is one of the greatest drivers of chronic disease — and it often goes unnoticed for years. The symptoms are there, but we don’t always connect the dots.

Here’s what’s happening: your body was designed for slow sugars from real food, not fast sugars from highly processed, refined foods. When sugar enters slowly, insulin responds calmly and does its job — opening the cell doors so sugar can be used for energy.

Modern living, chronic stress, and the Standard American Diet overwhelm that system. Sugar gets dumped into the bloodstream too fast. Insulin floods in to handle it. This cycle repeats until the cell receptors wear down. The keys are there, but the locks stop working.

That’s insulin resistance. Sugar stays stuck in the blood, insulin stays high, cells are under-fueled, and the body starts to break down. Don’t wait for a diagnosis to act. Here are 11 hidden signs many people miss:

• Stubborn belly fat
• Afternoon energy crashes
• Constant carb or sugar cravings
• Brain fog
• Exhaustion after eating
• Waking at night (often 2–4 AM)
• Skin tags
• Dark skin patches on the neck or armpits
• Anxiety or irritability
• High blood pressure
• Hormone issues, including PCOS

If you recognize one or more of these, consider it a warning shot. The takeaway: you don’t need to force the system. You need to stop overwhelming it. Slow the sugar, reduce the spikes, and give your body the chance to reset.

Your body isn’t broken. It’s waiting for the right signal. This is lifesaving work.

DAY 10 — 10 little workouts beat one big one. Part of Solley’s 12 Days of Christmas — Blood Sugar EditionThis surprises ...
12/14/2025

DAY 10 — 10 little workouts beat one big one. Part of Solley’s 12 Days of Christmas — Blood Sugar Edition

This surprises a lot of people: ten short bursts of movement spread throughout the day are often better for blood sugar than one long workout. In some studies, they’re nearly twice as effective at flattening glucose spikes.

Why? Because blood sugar problems aren’t about effort — they’re about timing. Your muscles act like sugar sponges. The more often you activate them, the more glucose gets pulled out of the bloodstream.

One workout helps for a short window. Frequent movement helps all day long.

The simple rule: interrupt sitting. Often. Stand up. Walk. Do squats. Take the stairs. Small movement, repeated, beats one big effort every time.

DAY 9 — 9 “healthy” foods that wreak blood sugar. Part of Solley’s 12 Days of Christmas — Blood Sugar EditionWhy are dia...
12/13/2025

DAY 9 — 9 “healthy” foods that wreak blood sugar. Part of Solley’s 12 Days of Christmas — Blood Sugar Edition

Why are diabetes and chronic disease so common? Because the food industry is full of sugar disguised as “health.” Your body doesn’t read labels — it reacts to blood sugar.

Many foods marketed as healthy are actually wolves in sheep’s clothing. They hit your bloodstream fast and spike glucose just like dessert. Here are 9 common blood sugar saboteurs we see all the time:
• Fruit juice
• Instant oatmeal
• Sweetened yogurt
• “Healthy” cereal
• Granola
• Agave nectar
• Low-fat dressings
• Protein bars
• Packaged gluten-free foods

The issue isn’t always fat. It isn’t always carbs. The real problem is speed. These foods digest quickly — barrels, not leaves — overwhelming the system and forcing insulin to overreact.

The takeaway: don’t trust the marketing. Trust how you feel 30–90 minutes later. Stick with us through the 12 Days of Blood Sugar Reduction. Clarity beats confusion. You deserve steady energy — not sugar chaos.

DAY 8 — Eight things I do to manage MY blood sugar. Part of Solley’s 12 Days of Christmas — Blood Sugar Edition.“Normall...
12/12/2025

DAY 8 — Eight things I do to manage MY blood sugar. Part of Solley’s 12 Days of Christmas — Blood Sugar Edition.

“Normally on Day 8, I’d feel obligated to give you “8 foods” or “8 rules.” Instead, here’s something more useful. These are eight things I actually do to manage my blood sugar. No perfection. No obsession. Just habits that add up:

1.) I start the day with bone broth so protein and hydration come first.
2.) I drink green tea or matcha instead of mindless snacking.
3.) I move all day, not just during workouts, because muscles are metabolic sinks.
4.) I whistle and hum to reduce stress (stress raises blood sugar more than most foods).
5.) I do contrast showers to activate metabolically active brown fat.
6.) I set a bedtime alarm because sleep is metabolic medicine.
7.) I use Ceylon cinnamon as a simple daily layer of protection.
8.) I stop eating after dinner — not through willpower, but through structure.

None of these require perfection, a massive budget, or extreme discipline. They are small actions with outsized returns. Together, they don’t just work — they shift the baseline.

Stick with us through the 12 Days of Blood Sugar Reduction. This isn’t about being extreme. It’s about stacking small wins until they become who you are. You are worth the effort. And on the other side of these habits isn’t just a healthier body — it’s the energy, focus, and clarity you deserve.” — Dr. Solley

DAY 7 — No food after 7 PM. Part of Solley’s 12 Days of Christmas — Blood Sugar Edition.One of the most powerful blood s...
12/11/2025

DAY 7 — No food after 7 PM. Part of Solley’s 12 Days of Christmas — Blood Sugar Edition.

One of the most powerful blood sugar habits you can build is also one of the simplest: stop eating after your evening meal.

There’s nothing special about 7 PM — the point is to shut down nighttime grazing. Because the truth is, most nighttime eating isn’t hunger… it’s habit, stress, boredom, or fatigue.

When you stop eating after dinner, you flatten glucose, reduce cravings, improve sleep, and give your body a real break.

In our home, the ritual is tea. Not because tea itself is magic — but because it replaces the urge to snack and settles the brain for the night.

For tomorrow’s challenge: No food after your evening meal. Just a warm cup of tea and a clean end to the day. Your body will thank you in the morning. 💙

DAY 6 — 6 signs your blood sugar is too highPart of Solley’s 12 Days of Christmas — Blood Sugar EditionLet’s go back to ...
12/10/2025

DAY 6 — 6 signs your blood sugar is too high
Part of Solley’s 12 Days of Christmas — Blood Sugar Edition

Let’s go back to Day 2 for a second — remember the two types of carbs?

- Forest carbs release slowly, like leaves falling from trees.
- Barrel carbs dump sugar fast, like someone pouring a barrel of syrup into your bloodstream.

Here’s what happens when you eat those barrel sugars: Your blood sugar shoots up fast → your pancreas freaks out → it sends insulin like a fire department responding to a five-alarm fire. Too much sugar, too fast.

Insulin overreacts, pulls sugar out of the bloodstream too aggressively… and now you crash.

High sugar → high insulin → low sugar → cravings → repeat.

This spike–crash cycle is the root of how a lot of people feel every single day. And most people think these symptoms are “just how life feels now” — like feeling lousy is normal.
It’s not.

Here are six of the most common signs your blood sugar is running too high:

1. Constant fatigue (especially mid-morning or mid-afternoon)
2. Cravings for sweets or carbs
3. Belly fat that won’t budge
4. Brain fog or trouble concentrating
5. Excessive thirst or frequent urination
6. Poor sleep or waking at 2–3 AM

There are many more — but they all lead to the same place:
fat, sick, and tired. Stick with us through the 12 Days of Blood Sugar Reduction. It may seem small or trivial, but even one change from this series can open the door for you.

You are worth it. And on the other side of this work is the body you deserve.

DAY 5 — 5 protein breakfasts (and what breakfasts to STOP now). Part of Solley’s 12 Days of Christmas — Blood Sugar Edit...
12/09/2025

DAY 5 — 5 protein breakfasts (and what breakfasts to STOP now). Part of Solley’s 12 Days of Christmas — Blood Sugar Edition.

“Protein at breakfast is the #1 way to keep blood sugar steady the rest of the morning. It prevents spikes, crashes, cravings, and mood dips. Start steady = stay steady.

In the graphics above are five simple, zero-skill protein breakfasts, and the breakfast foods I recommend stopping immediately if you want better energy and fewer cravings.

Replace a barrel-sugar breakfast with one of these protein options and you’ll feel the difference in as little as 48 hours:

- steadier energy
- fewer cravings
- no mid-morning crash
- calmer digestion
- clearer mood

A better morning sets up a better day.” — Dr. Solley

DAY 4 — 4 Supplements that support blood sugar. Part of Solley’s 12 Days of Christmas — Blood Sugar Edition“I’ve been he...
12/08/2025

DAY 4 — 4 Supplements that support blood sugar. Part of Solley’s 12 Days of Christmas — Blood Sugar Edition

“I’ve been helping patients improve metabolic health, lose weight, and rebuild their quality of life for 40 years – and the pattern is always the same. Most people want a pill because they don’t want to change habits. But if you’re putting in the work, eating fewer barrel sugars, choosing protein, walking after meals, sleeping better, supplements can give you an extra nudge in the right direction.

Here are the four consistently recommended by top metabolic and functional medicine experts:

1. Berberine: Often called “nature’s metformin.” Helps improve insulin sensitivity and flatten post-meal spikes.

2. Magnesium (Glycinate or Malate): Most people don’t get enough. Supports cravings, sleep, recovery, and insulin efficiency.

3. Omega-3 Fish Oil: Reduces inflammation (a major driver of insulin resistance) and supports metabolic health.

4. Alpha Lipoic Acid (ALA): Supports mitochondrial function and helps the body use glucose more effectively.

My take: Supplements can help, but only after you’ve decided to show up for yourself. The simple habits win: protein breakfasts, fewer barrel sugars, 10-minute walks, consistent sleep. And always talk to your doctor before starting new supplements, especially if you’re on medications or have existing health conditions.” — Dr. Solley

Resource for Patients:
If you want access to high-quality, vetted supplements (not the cheap, questionable stuff online), our patients can use our online dispensary.

10% off MSRP, delivered to your door. Send us a message and we’ll get you set up.

Dr. Solley curated a Gift Guide for Ultimate Wellness – 5 categories built around what he sees most often in practice. E...
12/07/2025

Dr. Solley curated a Gift Guide for Ultimate Wellness – 5 categories built around what he sees most often in practice. Each one is inspired by the real challenges people face and the small changes that make the biggest difference (ranging from $ - $$$$).

Here’s a peek into his approach for each category:

✨ For the Deep Rest Seeker: Sleep doesn’t have to be perfect to improve. Simple wins, blackout masks, grounding sheets, better air quality, and calming rituals – help the body shift into recovery mode without pressure.

✨ For a Happier Morning Routine: Most people don’t need a complicated morning ritual, they need comfort, light, hydration, and small upgrades that make the day feel doable instead of chaotic.

✨ For the Workaholic: Pain rarely comes from one event anymore, it builds slowly from sitting, reaching, and looking down. The right ergonomic tools support posture, circulation, and movement throughout the day.

✨ For the Fitness Enthusiast: So many people are trying to move more. These gifts support consistency, strength, and safer recovery for all levels – nothing extreme, just what works.

✨ For Long-Term Wellness: Longevity doesn’t come from perfection, it comes from consistency. These tools support internal health, mobility, posture, and the daily habits that keep the body strong over time.

Clicl through to see each category. Save this guide for shopping or send to someone who needs ideas. 🎁 AVAILABLE AT SOLLEY HEALTH FIRST CHIROPRACTIC
• CollaGen Dietary Supplement – supports joints, connective tissue, and healthier hair.
• Solley Health First Chiropractic + Fitness Gift Certificates

📞 Call our office with any questions: 570-322-2225
We’re happy to help you choose the right gift!

⭐ DAY 3 — 3 nighttime teas to support blood sugar 🍵💙 Part of Solley’s 12 Days of Christmas Blood Sugar Edition. A calmin...
12/06/2025

⭐ DAY 3 — 3 nighttime teas to support blood sugar 🍵💙 Part of Solley’s 12 Days of Christmas Blood Sugar Edition. A calming nighttime routine can make a big difference in how your body handles blood sugar, especially overnight.

Here are three teas Dr. Solley recommends that help support smoother glucose, better sleep, and a more relaxed nervous system:

⸻

1. Chamomile: Gentle, relaxing, and great for stress reduction. Lower stress = steadier blood sugar.

2. Peppermint: Supports digestion and can help reduce late-night cravings. A good choice after a heavier dinner.

3. Cinnamon Tea: Naturally supports insulin sensitivity and helps keep blood sugar from rising too quickly. Warming, cozy, and perfect for winter evenings.

⸻

Choose one of these tonight and see how your body feels in the morning. Small nightly habits create big shifts over time.

Address

580 E 3rd Street
Williamsport, PA
17701

Opening Hours

Monday 7am - 6pm
Tuesday 7am - 6pm
Wednesday 7am - 6pm
Thursday 7am - 6pm
Friday 7am - 3pm

Telephone

+15703222225

Website

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Our mission is to help you achieve and maintain optimum health. We have a holistic, multidisciplinary approach that focuses on the body as a whole rather than specific symptoms. Our office treats any musculoskeletal complaint, not just spinal pain. We treat everything from headaches, carpal tunnel syndrome, and plantar fasicitis on a daily basis. At Solley Health First Chiropractic, we tailor our plans to meet our patients needs. The only plan that works is the plan you can stick too! We are the chiropractic choice for the Williamsport Crosscutters. Call us today for a free consultation with one of our highly trained doctors!