Kaizen Nutrition and Wellness, LLC

?? FREE Vioscreen Health & Nutrition Assessment + Review Call! ?? No catch. Just real insights into your nutrition—on us! ?? For a limited time only: Book your FREE Vioscreen Health & Nutrition Assessment + Mini Review Call on one of these Mondays: ?? March 3, 10, 17, 24, 31 How it works: ? Step 1: Schedule your review call (limited spots!) ? Step 2: Check your email for the assessment link ? Step 3: Complete the assessment (just 5-10 minutes!) ? Step 4: Be available for your scheduled mini-review call ? Step 5: Start making measurable changes to your Healthy Eating Index Score ?? ?? Link to book your spot! https://shorturl.at/LFRbM Don’t miss this opportunity to gain clarity and take action toward better health! ???? #FreeHealthAssessment #KaizenNutrWell #KaizenNutrWell #IntegrativeNutrition #HolisticNutrition #Nutrition #Hormone #Adrenal #Thyroid #FoodSensitivity #GutHealth #ResilienceWheelofHealth #Resilience #CleanEating #HerbalMedicine #MentalHealth #Stress #Nourish #HealthyFood #LifestyleMedicine #Courses #Eat #MealPrep #LoveToEat #SimpleFood #RealFood #WholeFood #HealthyChoices #RWoHNutrition

??NEW BLOG POST ALERT ?? Everything you wanted to know - and need to know - about iron is in our new blog post! Check it out ?? ?Signs of Low Iron ?Functions of Iron ?Normal vs Optimal Lab Values ?Forms of Iron ?Reasons Why Iron-related Anemia May Exist or Persist ?Recipes & Strategies to Support Optimal Iron Levels ??Link in bio #Iron #Anemia #LowIron #KaizenNutrWell #IntegrativeNutrition #HolisticNutrition #Nutrition #Nutritionist #Dietitian #Hormone #Adrenal #Thyroid #GutHealth #ResilienceWheelofHealth #Resilience #CleanEating #HerbalMedicine #MentalHealth #Stress #Nourish #HealthyFood #LifestyleMedicine #Eat #MealPrep #LoveToEat #SimpleFood #RealFood #WholeFood #HealthyChoices #RWoHNutrition

You’ve heard about fiber and omega-3s, but what about these hidden gems for your heart? ? Vitamin K2 Vitamin K2 acts like a traffic controller for calcium. It helps direct calcium to where it belongs—your bones—reducing the risk of arterial calcification.. Food sources: Fermented foods (especially natto), hard cheeses, and egg yolks. ? Coenzyme Q10 (CoQ10) Your heart works 24/7, and CoQ10 is essential for keeping it energized. It powers your heart cells and protects them from oxidative damage. It’s especially important for anyone taking statins, as these medications can lower CoQ10 levels. Food sources: Fatty fish and organ meats. ? Magnesium Known as “the great relaxer,” magnesium supports heart health by relaxing blood vessels and maintaining healthy blood pressure. Food sources: Leafy greens, nuts, seeds, and dark chocolate. While you can get these nutrients from food, supplements can sometimes fill in the gaps. But supplements aren’t one-size-fits-all—they can interact with medications or other nutrients. That’s why working with a qualified practitioner is so important. Curious about working with us to optimize your nutrition and supplements? ??Link in Bio for an appointment COVERED BY INSURANCE ?? We look at your unique health history, risk factors, and lab results to create a supplement protocol tailored just for you. #KaizenNutrWell #IntegrativeNutrition #HolisticNutrition #Nutrition #Nutritionist #Dietitian #Hormone #Adrenal #Thyroid #FoodSensitivity #GutHealth #ResilienceWheelofHealth #Resilience #CleanEating #HerbalMedicine #MentalHealth #Stress #Nourish #HealthyFood #LifestyleMedicine #Courses #Eat #MealPrep #LoveToEat #SimpleFood #RealFood #WholeFood #HealthyChoices #RWoHNutrition

World Cancer Day: Stress & Cancer—What You Need to Know ??? Did you know chronic stress accelerates cellular aging, increasing cancer risk and progression? A 2019 meta-analysis by Kruk et al. found that psychological stress contributes to oxidative damage, inflammation, and telomere shortening—all linked to cancer development. But here’s the good news: You CAN take action to reduce stress and support cellular health! ? Actionable Steps to Lower Stress & Protect Your Cells: ??♀? Mindfulness & Meditation – Lowers cortisol & oxidative stress. ?? Regular Exercise – Boosts antioxidant defenses & immune function. ?? Anti-Inflammatory Diet – Eat whole foods, rich in antioxidants (berries, greens, omega-3s). ?? Prioritize Sleep – Restorative sleep repairs cellular damage. ?? Social Connection – Strong relationships lower stress & improve resilience. ?? Support Your Nervous System – Breathwork & vagus nerve activation enhance stress resilience. Your choices matter. Let’s take steps to reduce stress, support our bodies, and raise awareness for cancer prevention! ?? Tag a friend & spread the message! PMCID: PMC6877941 #WorldCancerDay #CancerPrevention #StressAwareness #CellularHealth #KaizenNutrWell #IntegrativeNutrition #HolisticNutrition #Nutrition #Nutritionist #Dietitian #Hormone #Adrenal #GutHealth #ResilienceWheelofHealth #Resilience #CleanEating #HerbalMedicine #MentalHealth #Stress #Nourish #HealthyFood #LifestyleMedicine #Eat #MealPrep #LoveToEat #SimpleFood #RealFood #WholeFood #HealthyChoices #RWoH

Boost Your Heart’s Resilience with HRV! ???? ??Did you know your heart rate variability (HRV) is a powerful marker of your stress resilience, nervous system balance, and cardiovascular health? A 2021 study by Tiwari et al. dives into the factors that influence HRV—and why you should care! But first! HRV is the variation in time between heartbeats—a key marker of your nervous system’s adaptability and resilience. ??A higher HRV means your body can switch between stress and relaxation more efficiently, while a ??lower HRV may indicate chronic stress, inflammation, or poor cardiovascular health. ?? Key Findings: ? Higher HRV = Better health & adaptability ?? ? Lower HRV = Increased risk of heart disease & stress-related conditions ?? ? Factors like stress, poor sleep, sedentary lifestyle, and inflammation can lower HRV ?? ? Practices like breathwork, exercise, meditation, and good sleep can improve HRV naturally! ??♂????? ?? Want to strengthen your heart-brain connection? Start by supporting your vagus nerve—the secret key to higher HRV! Ways to Boost HRV & Support Your Vagus Nerve: ?? Deep Breathing – Slow, diaphragmatic breathing activates the vagus nerve. ?? Movement & Exercise – Moderate exercise improves HRV and vagal tone. ?? Cold Exposure – Cold showers or splashing cold water on your face can stimulate the vagus nerve. ?? Nutrition – Anti-inflammatory foods (omega-3s, polyphenols) support nervous system health. ?? Laughter & Social Connection – Engaging with loved ones naturally activates the vagus nerve. ?? Quality Sleep – Restorative sleep is crucial for HRV regulation. Tag a friend who needs to know this! ?? PMCID: PMC8950456 #HRV #HeartHealth #VagusNerve #KaizenNutrWell #IntegrativeNutrition #HolisticNutrition #Nutrition #Nutritionist #Dietitian #Hormone #Adrenal #Thyroid #GutHealth #ResilienceWheelofHealth #Resilience #CleanEating #HerbalMedicine #MentalHealth #Stress #Nourish #HealthyFood #LifestyleMedicine #Eat #MealPrep #LoveToEat #SimpleFood #RealFood #WholeFood #HealthyChoices #RWoHNutrition

The accepted belief has long been that obesity leads to insulin resistance and ??diabetes by impairing insulin signaling. Now a new study brings that into question. Here’s what to know: ?? Stress hormones have the opposite effect of insulin. Whereas insulin acts to lower blood sugar, stress hormones act to raise it. ?? Obesity triggers overactivity of the sympathetic nervous system and the associated stress hormones. ?? This study showed that elevated stress hormones in obesity counteracted insulin’s effects—even when insulin signaling still worked. ?? Mice genetically engineered to produce fewer stress hormones did not develop diabetes despite being obese. This study is significant because it suggests that the underlying mechanism to explain the link between obesity and insulin resistance may be different than what we have long believed. Ready for the good news? We have a lot of tools at our disposal to lower the sympathetic nervous system response and stress hormones. It’s called nervous system regulation ? If you haven’t caught my other posts about nervous system regulation this month, jump on over to my profile and binge them now! PMID 39437790 #KaizenNutrWell #IntegrativeNutrition #HolisticNutrition #Nutrition #Nutritionist #Dietitian #Hormone #Adrenal #Thyroid #FoodSensitivity #GutHealth #ResilienceWheelofHealth #Resilience #CleanEating #HerbalMedicine #MentalHealth #Stress #Nourish #HealthyFood #LifestyleMedicine #Courses #Eat #MealPrep #LoveToEat #SimpleFood #RealFood #WholeFood #HealthyChoices

?? A regulated nervous system is essential for sleep, mood, hormones, metabolism, gut health, and more. But your nervous system cannot stay regulated without nutrition—and especially these 3 key nutrients: 1??Magnesium Magnesium is a cofactor needed to synthesize several neurotransmitters, including serotonin and GABA. It also has a calming effect on the nerves and muscles throughout the body. Good food sources are leafy greens, nuts, seeds, and chocolate! 2??B Vitamins Vitamin B6 supports production of serotonin, and vitamin B12 is needed to support the protective covering around nerve cells. Other B vitamins participate in energy metabolism, providing essential energy for nerve cells. Good food sources are animal products and fortified foods. 3??Choline Choline is a building block for acetylcholine—the primary chemical messenger of the parasympathetic nervous system. The most common food source of choline is egg yolks. Liver is another excellent source! Think about the foods you eat on a daily basis, and check your supplements to see if you are fueling your nervous system. As always, if you want more support, ?? Link in Bio for an appointment with one of our experts! #KaizenNutrWell #IntegrativeNutrition #HolisticNutrition #Nutrition #Nutritionist #Dietitian #Hormone #Adrenal #Thyroid #FoodSensitivity #GutHealth #ResilienceWheelofHealth #Resilience #CleanEating #HerbalMedicine #MentalHealth #Stress #Nourish #HealthyFood #LifestyleMedicine #Courses #Eat #MealPrep #LoveToEat #SimpleFood #RealFood #WholeFood #HealthyChoices #FoodsForNervousSystem

A dysregulated nervous system can make it hard to heal your gut, hormones, metabolism, or just about any chronic condition. You can work on regulating your nervous system with breathwork, movement, and meditation… But what about food? Let’s take a look: ?? Protein Protein provides amino acids that are the building blocks for neurotransmitters like serotonin and dopamine, which are necessary for emotional regulation. ?? Fats Fats are the main structural component of nerve cell membranes and therefore critical for communication throughout the nervous system. ?? Sugars Blood sugar swings trigger a physiologic stress response and activation of the sympathetic nervous system, putting your nervous system on edge. ?? Alcohol Alcohol gives an initial sensation of calm, but it also triggers production of the stress hormone cortisol, which can dysregulate the nervous system over time. ?? Caffeine Caffeine activates the sympathetic nervous system, meaning that too much caffeine or caffeine too late in the day can leave your nervous system frazzled and on edge. The bottom line? We cannot expect our nervous systems to stay regulated and resilient without also being conscious of what we are putting into our mouths. ? #KaizenNutrWell #IntegrativeNutrition #HolisticNutrition #Nutrition #Nutritionist #Dietitian #Hormone #Adrenal #Thyroid #FoodSensitivity #GutHealth #ResilienceWheelofHealth #Resilience #CleanEating #HerbalMedicine #MentalHealth #Stress #Nourish #HealthyFood #LifestyleMedicine #Courses #Eat #MealPrep #LoveToEat #SimpleFood #RealFood #WholeFood #HealthyChoices #FoodforNervousSystem

??Book Recommendation: Mind Magic by @JamesRDotyMD ????? Looking for a powerful read that blends neuroscience, mindfulness, and the transformative power of compassion? Dr. Doty’s deeply personal story of resilience and self-discovery takes you on a journey of how the mind can shape reality and the heart can guide us to profound change. I can't say enough about this book. ?? It has so many golden nuggets throughout, making it impossible to write a succinct blog or social media post about it - so you'll have to read it for yourself! ?? Key Takeaways: ?The Power of Intention: Your thoughts, beliefs, and intentions shape your reality—where focus goes, energy flows. ?Harnessing Mindfulness and Visualization: Simple practices to reframe limiting beliefs and unlock new possibilities. ?The Role of the Heart: Compassion and kindness aren’t just feel-good ideas—they activate powerful brain and body responses that improve health and mental well-being. ?Balancing Science and Magic: Insights into how neuroscience supports ancient wisdom about the connection between mind and body. ?The Secret of Surrender: Letting go of control opens space for miracles and unexpected opportunities. Self-Compassion and Forgiveness: Key tools for inner healing and true transformation. ?? Perfect for anyone interested in personal growth, the power of the mind-body connection, and living with greater intention and empathy. ???? If you are feeling stuck with your ?? health, progress on healing, or feel generally unbalanced in multiple areas of well-being? - you need this book! ?? #MindMagic #JamesRDotyMD #MindfulnessMatters #HeartScience #Compassion #Neuroscience #SelfDiscovery #Resilience #PersonalGrowth #WellnessReads #KaizenNutrWell #Bookrec #MindfulnessAndHealth #dietitianrecommends #manifestation #resiliencewheelofhealth #kaizennutritionrecommends #bookclub #RWoH #RWoH #BalanceCreatesFreedom #Balance

Having a regulated nervous system does not mean you will always feel calm. What it means is that your nervous system can respond to any given situation in a healthy way: To be resilient. When your nervous system is regulated and resilient, you’re able to: ? experience emotions without letting them take over your life ? notice when you feel stressed and come back to the center ? rest without feeling like you need to justify it Not only that, but the nervous system connects your brain to every organ of your body. So with a regulated nervous system, it becomes easier to heal your: ? gut ? skin ? hormones ? metabolism ? mood & more In functional medicine, we always look for the root cause and remove obstacles from healing. Nervous system dysregulation can be one of those obstacles. Like this post ?? if you want to see more on strategies to support your nervous system! Better yet, schedule an appointment with our licensed, registered dietitians who focus on the nervous system as part of your overall wellbeing ?? Link in Bio! #KaizenNutrWell #IntegrativeNutrition #HolisticNutrition #Nutrition #Nutritionist #Dietitian #Hormone #Adrenal #Thyroid #FoodSensitivity #GutHealth #ResilienceWheelofHealth #Resilience #CleanEating #HerbalMedicine #MentalHealth #Stress #Nourish #HealthyFood #LifestyleMedicine #Courses #Eat #MealPrep #LoveToEat #SimpleFood #RealFood #WholeFood #HealthyChoices