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This chocolate granola is cozy, simple to make, and just indulgent enough to feel festive. Think holiday comfort with an anti-inflammatory, polyphenol-rich twist. It’s great with breakfast, as a healthy snack, or as a gift for family and friends. Adjust the flavors and make it your own!

Every year, I see people approach the holidays as something to survive, as if health, peace, and meaning are temporarily on hold until January. But what if this season wasn’t a detour from your well-being? What if it was a chance to let the parts of your life that matter most shine a little brighter? That’s where the lifestyle pillars quietly do their best work.

The holidays are full of joy and stimulation...These are five simple tools you can carry with you to help your body unwind, lower stress hormones, and make sleep come more naturally.

This recipe is a crowd-pleaser every time. It’s rich in flavor, with fresh sage that truly captures the aroma and essence of the season. A warm, nourishing, and satisfying dish that’s perfect for holiday meals or special gatherings.

Optimizing blood sugar is essential, because it is one of the most powerful and modifiable drivers of long-term health. Rather than focusing on restriction, these simple steps will support your metabolism, especially during the holidays:

November brings shorter days and longer nights: a natural invitation to slow down, rest, and recalibrate. As the seasons change, so does our physiology. With reduced daylight, melatonin extends, cortisol rises later in the morning, and body temperature drops earlier at night. These are gentle biological cues asking us to align more closely with rest and recovery.

October brings a sea of pink ribbons, runs, and reminders.But beneath the awareness campaigns lies a powerful truth: there are steps we can take to reduce our risk of breast cancer and optimize breast health.

We’ve all had that moment, when someone near you starts coughing, a family member tests positive, or you wake up with a scratchy throat and wonder if you’re next. While there’s no guaranteed way to prevent illness, there are practical, evidence-based things you can do right away to help your body defend itself and recover faster if you do get sick. Here are five simple, science-backed ways to support your immune system after an exposure.

We often think of our genes as a fixed script. Something that determines our future with no say in the matter. I’ve heard people say there’s no reason to test them, because “what’s the point, you can’t change your DNA.” But that’s not how it works. Genes like APOE are more like spotlights. They illuminate areas where we may need to pay closer attention. And when we know where to look, we can act early, and powerfully, to change the story.

Fall is here — crisp mornings, golden leaves, cozy sweaters — at least up here in the mountains where I live. But along with the beauty of the season often come colds, flu, and other immune challenges. The shift from long summer days to cooler, shorter ones makes this the perfect time to nourish your immune system with foods that are seasonal, warming, and packed with protective nutrients.

Nature's Built In Anti-Inflammatory Switch- Stimulating the vagus nerve for 1 minute a day reduced inflammation and helped 75% of people get off medication in a recent study. This is amazing!!! I had to share, as this applies to any inflammatory process. Here's how...

Patients often ask me what their cholesterol numbers really mean. My answer? It depends. The number alone doesn’t tell the full story—you need the whole picture to know what it means for your health. Here’s why...

You eat clean, move your body, prioritize sleep, and feel good most days. So… does that mean your health is thriving? Not always.   The truth is, how you feel is super important—but it’s only part of the story...

The dog days of summer are here—the sun is high, the days are long, and time has a way of slipping by if we’re not paying attention. Before we know it, the air will cool, and summer will be behind us. So how can we slow it down?...Here's your invitation to take the 30-Day Presence Challenge.

Ah, the sun—the giver of life, the bringer of warmth, the secret sauce behind our body’s natural vitamin D production and healthy immune...

This is one of my favorite go-to salads packed with nutrients – from colorful polyphenols to cruciferous cabbage.It’s crunchy with a hint of sweetness and an (almost) maple-y flavor from the pecans. It makes eating a salad a treat.

Please Take Note: Increased risk of cardiovascular disease in people with autoimmune disease – be sure to take preventative action. A...

We’ve all heard the warnings: “Sitting is the new smoking.” Over the past few years, multiple studies have shown that prolonged sitting raises the risk of chronic diseases—heart disease, diabetes, cognitive decline, worsening kidney disease, among others—even for people who exercise regularly. But here's the challenge:

Years ago, I thought I had so many tools. I was trained in emergency medicine, practiced in fast-paced hospitals, and understood how to manage crises. And I loved it. But when my own health began to unravel—

Sometimes our goals, dreams, and maybe even daily to-do lists look like tall mountains, deep valleys, and winding roads. But with each small step forward