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Choosing Wellness

Choosing Wellness

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I love learning & teaching about ways to be well and stay well. Lets put your beautiful puzzle together!

After 28 years in conventional medicine, I found my passion as a Functional Diagnostic Nutrition Practitioner & Functional Genomics DNA Practitioner.

By age 51 a woman loses 90% of her estrogen. The body warned her for years before it began — and every symptom was treated as a separate problem. Here is what was actually happening. → Perimenopause begins 4 to 10 years before menopause. Estrogen surges and crashes unpredictably from the mid-40s. Brain fog, 3am wake-ups, joint pain, mood swings, anxiety — all estrogen. One hormone. Treated as dozens of separate problems. → 2 in 3 Alzheimer's patients are women. Estrogen supports acetylcholine, neural connections, and the hippocampus. Brain fog in menopause is a mitochondrial energy crisis — estrogen was protecting the mitochondria. Women who start HRT within the first 10 years of menopause show measurably lower dementia rates. → Flaxseeds — the richest plant source of lignans. Research links 2 tablespoons of ground flaxseed daily to reduced hot flash frequency and improved hormonal balance markers. Ground, not whole — the cell wall must be broken for lignan absorption. → Within 5 to 7 years after menopause, women lose up to 20% of bone density. 50% will have an osteoporotic fracture before they die. Sardines (calcium, vitamin D, omega-3). Almonds (magnesium for calcium to reach bone). Resistance training — tells bone to rebuild. → Hot flashes are a cardiovascular event — not just discomfort. Research links more than 3 per week to elevated cardiovascular risk. Sage tea (1 teaspoon dried leaves steeped 10 minutes, daily) reduces frequency and intensity. Magnesium glycinate before bed reduces night sweats. → Before menopause: lower cardiovascular disease rates than men. After menopause: the gap disappears within 10 years. Estrogen was the protection. Omega-3, olive oil, and magnesium are the dietary cornerstones of cardiovascular protection after estrogen declines. Which of these do you recognise? Drop it in the comments. 📖 The Body Blueprint covers female hormonal health (Ch.8), cardiovascular health (Ch.1), gut health (Ch.3), brain health (Ch.4), and aging biology (Ch.13). 186 pages. Find it in the bio. Follow @wellthivo for science-backed health your doctor may never mention. 📌 Educational only. Not medical advice. DM for removal. #estrogen #menopau 09/05/2026

Great info!

By age 51 a woman loses 90% of her estrogen. The body warned her for years before it began — and every symptom was treated as a separate problem. Here is what was actually happening. → Perimenopause begins 4 to 10 years before menopause. Estrogen surges and crashes unpredictably from the mid-40s. Brain fog, 3am wake-ups, joint pain, mood swings, anxiety — all estrogen. One hormone. Treated as dozens of separate problems. → 2 in 3 Alzheimer's patients are women. Estrogen supports acetylcholine, neural connections, and the hippocampus. Brain fog in menopause is a mitochondrial energy crisis — estrogen was protecting the mitochondria. Women who start HRT within the first 10 years of menopause show measurably lower dementia rates. → Flaxseeds — the richest plant source of lignans. Research links 2 tablespoons of ground flaxseed daily to reduced hot flash frequency and improved hormonal balance markers. Ground, not whole — the cell wall must be broken for lignan absorption. → Within 5 to 7 years after menopause, women lose up to 20% of bone density. 50% will have an osteoporotic fracture before they die. Sardines (calcium, vitamin D, omega-3). Almonds (magnesium for calcium to reach bone). Resistance training — tells bone to rebuild. → Hot flashes are a cardiovascular event — not just discomfort. Research links more than 3 per week to elevated cardiovascular risk. Sage tea (1 teaspoon dried leaves steeped 10 minutes, daily) reduces frequency and intensity. Magnesium glycinate before bed reduces night sweats. → Before menopause: lower cardiovascular disease rates than men. After menopause: the gap disappears within 10 years. Estrogen was the protection. Omega-3, olive oil, and magnesium are the dietary cornerstones of cardiovascular protection after estrogen declines. Which of these do you recognise? Drop it in the comments. 📖 The Body Blueprint covers female hormonal health (Ch.8), cardiovascular health (Ch.1), gut health (Ch.3), brain health (Ch.4), and aging biology (Ch.13). 186 pages. Find it in the bio. Follow @wellthivo for science-backed health your doctor may never mention. 📌 Educational only. Not medical advice. DM for removal. #estrogen #menopau

Parasite cleansing 101: science-backed foods that eliminate parasites at every stage. #parasitecleanse #parasite #parasiteprevention 09/03/2026

Parasite cleansing 101: science-backed foods that eliminate parasites at every stage. #parasitecleanse #parasite #parasiteprevention

Sweet potatoes are one of the only foods that simultaneously fight diabetes, reduce inflammation, protect your heart, and feed your gut bacteria all at the same time. And the science behind how they do it is remarkable. → Sweet potatoes trigger GLP-1 — the same hormone Ozempic mimics — naturally. Okinawans ate sweet potatoes as up to 90% of their diet and had some of the lowest cardiovascular disease rates ever recorded. Papua New Guinea Highlanders show similar results. → Resistant starch bypasses small intestine digestion and reaches the large intestine intact — where gut bacteria ferment it into butyrate (primary fuel for colon lining cells), GLP-1, and short-chain fatty acids. Cook, cool, then reheat to maximise resistant starch content. → The colour determines the benefit: purple varieties (Hawaiian, Stokes) — highest anthocyanins, linked to brain and vascular protection. Orange varieties (Garnet, Covington) — highest beta-carotene, linked to cardiovascular and immune protection. Rotate both daily for the full antioxidant spectrum. → Cholesterol-free, saturated fat-free. Phytonutrients reduce vascular inflammation. Antioxidants prevent LDL oxidation — the step that makes cholesterol dangerous. All 1,000+ men in one cardiovascular study who had heart attacks were deficient in lycopene and beta-carotene. → A Journal of Metabolism study found daily sweet potato consumption nearly doubled the insulin sensitivity benefit compared to every other day. The benefit is dose-dependent. Half a cup cubed every other day produces results — daily doubles them. Are you eating sweet potatoes regularly — and which colour do you reach for? Drop it in the comments. 📖 The Body Blueprint covers blood sugar and cardiovascular health (Ch.1), gut and microbiome (Ch.3), immune system (Ch.5), and skin health (Ch.7). 186 pages. Find it in the bio. Follow @wellthivo for science-backed health your doctor may never mention. 📌 Educational only. Not medical advice. DM for removal. #sweetpotato #wellthivo #guthealth #microbiome #GLP1 resistantstarch anthocyanins betacarotene chlorogenicacid insulinsensitivity heartHealth inflammation bluezones okinawa butyrate bloodsu 09/03/2026

Sweet potatoes are one of the only foods that simultaneously fight diabetes, reduce inflammation, protect your heart, and feed your gut bacteria all at the same time. And the science behind how they do it is remarkable. → Sweet potatoes trigger GLP-1 — the same hormone Ozempic mimics — naturally. Okinawans ate sweet potatoes as up to 90% of their diet and had some of the lowest cardiovascular disease rates ever recorded. Papua New Guinea Highlanders show similar results. → Resistant starch bypasses small intestine digestion and reaches the large intestine intact — where gut bacteria ferment it into butyrate (primary fuel for colon lining cells), GLP-1, and short-chain fatty acids. Cook, cool, then reheat to maximise resistant starch content. → The colour determines the benefit: purple varieties (Hawaiian, Stokes) — highest anthocyanins, linked to brain and vascular protection. Orange varieties (Garnet, Covington) — highest beta-carotene, linked to cardiovascular and immune protection. Rotate both daily for the full antioxidant spectrum. → Cholesterol-free, saturated fat-free. Phytonutrients reduce vascular inflammation. Antioxidants prevent LDL oxidation — the step that makes cholesterol dangerous. All 1,000+ men in one cardiovascular study who had heart attacks were deficient in lycopene and beta-carotene. → A Journal of Metabolism study found daily sweet potato consumption nearly doubled the insulin sensitivity benefit compared to every other day. The benefit is dose-dependent. Half a cup cubed every other day produces results — daily doubles them. Are you eating sweet potatoes regularly — and which colour do you reach for? Drop it in the comments. 📖 The Body Blueprint covers blood sugar and cardiovascular health (Ch.1), gut and microbiome (Ch.3), immune system (Ch.5), and skin health (Ch.7). 186 pages. Find it in the bio. Follow @wellthivo for science-backed health your doctor may never mention. 📌 Educational only. Not medical advice. DM for removal. #sweetpotato #wellthivo #guthealth #microbiome #GLP1 resistantstarch anthocyanins betacarotene chlorogenicacid insulinsensitivity heartHealth inflammation bluezones okinawa butyrate bloodsu

The viral idea that tight hips are simply your body “asking for permission to let go” is more poetic than scientific. Hip stiffness can have many causes: 🦴 Limited joint mobility — Your hip anatomy can naturally restrict certain movements. 💪 Muscle tension — Tight or overworked muscles can make movement feel restricted. 🪑 Long periods of sitting — Staying in one position for hours can contribute to stiffness. 🧠 Your nervous system — Pain, stress, or fear can sometimes increase muscle guarding and make movement feel uncomfortable. 🏃 Training and recovery — Repetitive activity without adequate recovery can also affect how your hips feel. Gentle movement, strength training, mobility exercises, and addressing the underlying cause can all help—but there isn't one emotional explanation for tight hips. Your body isn't necessarily asking you to “let go.” Sometimes it's simply asking you to move, strengthen, recover, or get evaluated. 🔬 #HipMobility #FitnessScience #BodyAwareness #HealthEducation #ᴛʀᴇɴᴅɪɴɢʀᴇᴇʟs 08/20/2026

The viral idea that tight hips are simply your body “asking for permission to let go” is more poetic than scientific. Hip stiffness can have many causes: 🦴 Limited joint mobility — Your hip anatomy can naturally restrict certain movements. 💪 Muscle tension — Tight or overworked muscles can make movement feel restricted. 🪑 Long periods of sitting — Staying in one position for hours can contribute to stiffness. 🧠 Your nervous system — Pain, stress, or fear can sometimes increase muscle guarding and make movement feel uncomfortable. 🏃 Training and recovery — Repetitive activity without adequate recovery can also affect how your hips feel. Gentle movement, strength training, mobility exercises, and addressing the underlying cause can all help—but there isn't one emotional explanation for tight hips. Your body isn't necessarily asking you to “let go.” Sometimes it's simply asking you to move, strengthen, recover, or get evaluated. 🔬 #HipMobility #FitnessScience #BodyAwareness #HealthEducation #ᴛʀᴇɴᴅɪɴɢʀᴇᴇʟs

None of these are exotic. That’s the good news. We tend to think feeling better has to start with something big — a total overhaul, a clean slate, the perfect week where everything finally lines up. But the things that move the needle first are usually simple, unglamorous, and available to you tomorrow morning. Thirty days is enough time to notice a real difference. It’s rare that any of us strings together thirty consecutive days of good inputs, and you deserve to know what your actual baseline feels like. You don’t have to do all ten. Pick three. Do them imperfectly, but do them most days. Consistency will always beat intensity, and the version of this that works is the one you can still be doing in March. Which three are you starting with? 08/20/2026

None of these are exotic. That’s the good news. We tend to think feeling better has to start with something big — a total overhaul, a clean slate, the perfect week where everything finally lines up. But the things that move the needle first are usually simple, unglamorous, and available to you tomorrow morning. Thirty days is enough time to notice a real difference. It’s rare that any of us strings together thirty consecutive days of good inputs, and you deserve to know what your actual baseline feels like. You don’t have to do all ten. Pick three. Do them imperfectly, but do them most days. Consistency will always beat intensity, and the version of this that works is the one you can still be doing in March. Which three are you starting with?

08/12/2026
People who go to bed after 1 AM every night may develop something that looks like depression but isn’t. A sleep researcher says it’s your circadian system in collapse. No antidepressant can fix a broken clock. The fix takes 5 days. Not 5 months. Grab the guide “WIRED & TIRED” now - link in bio @withmilaofficial ❤️ 08/12/2026

People who go to bed after 1 AM every night may develop something that looks like depression but isn’t. A sleep researcher says it’s your circadian system in collapse. No antidepressant can fix a broken clock. The fix takes 5 days. Not 5 months. Grab the guide “WIRED & TIRED” now - link in bio @withmilaofficial ❤️

What’s your favourite fat/oil to cook with?🤔butter 07/23/2026

What’s your favourite fat/oil to cook with?🤔butter

Healthy hip mobility is a key part of moving well every day. Because the hips connect the upper and lower body, restricted movement can influence how the pelvis, lower back, knees, and ankles work together during activities like walking, bending, squatting, climbing stairs, and getting up from a chair. Making mobility training part of your routine may help: ✔️ Increase hip range of motion and joint mobility ✔️ Support smoother movement through the pelvis and lower back ✔️ Improve balance, coordination, and lower-body control ✔️ Make everyday movements feel more efficient and comfortable ✔️ Reduce stiffness that can develop from prolonged sitting or inactivity Healthy hips don’t just improve flexibility—they also help distribute forces more evenly throughout the body. When the hips move well, nearby joints often don’t have to compensate as much, allowing movement to feel smoother and more efficient. For the best results, combine mobility exercises with strength work. Moving through your available range while building strength helps improve long-term joint function, stability, and movement quality. Even 5–10 minutes of mobility practice a day can be enough to maintain healthy movement patterns. Consistency is usually more important than long or intense stretching sessions. ⚠️ Educational purposes only. Not medical advice. 07/16/2026

Healthy hip mobility is a key part of moving well every day. Because the hips connect the upper and lower body, restricted movement can influence how the pelvis, lower back, knees, and ankles work together during activities like walking, bending, squatting, climbing stairs, and getting up from a chair. Making mobility training part of your routine may help: ✔️ Increase hip range of motion and joint mobility ✔️ Support smoother movement through the pelvis and lower back ✔️ Improve balance, coordination, and lower-body control ✔️ Make everyday movements feel more efficient and comfortable ✔️ Reduce stiffness that can develop from prolonged sitting or inactivity Healthy hips don’t just improve flexibility—they also help distribute forces more evenly throughout the body. When the hips move well, nearby joints often don’t have to compensate as much, allowing movement to feel smoother and more efficient. For the best results, combine mobility exercises with strength work. Moving through your available range while building strength helps improve long-term joint function, stability, and movement quality. Even 5–10 minutes of mobility practice a day can be enough to maintain healthy movement patterns. Consistency is usually more important than long or intense stretching sessions. ⚠️ Educational purposes only. Not medical advice.

Want your squat to feel stronger, smoother, and more comfortable? 🔥 A deep squat isn’t just about flexibility. Good squat mechanics rely on a combination of ankle mobility, hip movement, spinal control, balance, and coordination working together. Try adding these mobility drills to your routine: 1️⃣ Deep Squat Rotations Explore hip and ankle mobility while becoming more comfortable in the bottom squat position. 2️⃣ Knee-Out Squats Encourage better hip engagement and create more space through the lower body. 3️⃣ Deep Squat Side Reaches Improve mobility through the hips, ribs, and side body while enhancing squat control. 4️⃣ Head-to-Floor Squats Challenge flexibility and mobility through the ankles, hips, hamstrings, and posterior chain. 5️⃣ Forward Reach to Overhead Lift Combine spinal mobility, shoulder movement, and posture into one controlled exercise. 6️⃣ Deep Squat to Stand Build lower-body strength, balance, and control while moving through a full range of motion. 7️⃣ Deep Squat Rotational Twists Improve rotational mobility through the hips and thoracic spine. 8️⃣ Knee Tap Rotations Integrate hip, spinal, and shoulder mobility with one coordinated movement. Move slowly, stay controlled, and focus on quality rather than depth. Improving your squat is about building mobility, strength, and stability over time—not forcing yourself into deeper positions. ⚠️ Educational purposes only. Not medical advice. 07/16/2026

Want your squat to feel stronger, smoother, and more comfortable? 🔥 A deep squat isn’t just about flexibility. Good squat mechanics rely on a combination of ankle mobility, hip movement, spinal control, balance, and coordination working together. Try adding these mobility drills to your routine: 1️⃣ Deep Squat Rotations Explore hip and ankle mobility while becoming more comfortable in the bottom squat position. 2️⃣ Knee-Out Squats Encourage better hip engagement and create more space through the lower body. 3️⃣ Deep Squat Side Reaches Improve mobility through the hips, ribs, and side body while enhancing squat control. 4️⃣ Head-to-Floor Squats Challenge flexibility and mobility through the ankles, hips, hamstrings, and posterior chain. 5️⃣ Forward Reach to Overhead Lift Combine spinal mobility, shoulder movement, and posture into one controlled exercise. 6️⃣ Deep Squat to Stand Build lower-body strength, balance, and control while moving through a full range of motion. 7️⃣ Deep Squat Rotational Twists Improve rotational mobility through the hips and thoracic spine. 8️⃣ Knee Tap Rotations Integrate hip, spinal, and shoulder mobility with one coordinated movement. Move slowly, stay controlled, and focus on quality rather than depth. Improving your squat is about building mobility, strength, and stability over time—not forcing yourself into deeper positions. ⚠️ Educational purposes only. Not medical advice.

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