fitness – Roxy Functional Wellness

What Your Morning Routine Is Doing to Your Circadian Rhythm

October 29, 2026October 2, 2026 by Roxy Functional Wellness, posted in Health & Wellness

For many of us, the morning begins with an alarm, followed almost immediately by reaching for our phones. Before our feet have even touched the floor, we may have checked email, looked at social media, read the news, and mentally started organizing everything that needs to happen that day. Then comes coffee, getting ourselves and everyone else ready, and rushing out the door or directly into work. We often think of these behaviors simply as our morning routine, but the first few hours of the day also provide important signals that help regulate our body’s internal clock.

Your body is designed to operate on an approximately 24-hour rhythm known as the circadian rhythm. This internal timing system influences far more than when you feel sleepy, affecting processes such as hormone secretion, body temperature, metabolism, alertness, and sleep-wake timing. Light is one of the strongest environmental signals used to synchronize this internal clock with the outside world (Duffy & Czeisler, 2009). That means some of the choices you make shortly after waking may influence not only how alert you feel that morning but also how prepared your body is for sleep later that night.

Your Body Has an Internal Clock

The body’s central circadian clock is located in a region of the brain called the suprachiasmatic nucleus, or SCN. Specialized cells in the retina detect environmental light and communicate that information to this central clock, helping the body determine whether it is biologically day or night. The SCN then helps coordinate rhythms throughout the body, including the timing of melatonin release and numerous other physiological processes. Our circadian system works best when it receives consistent environmental signals that match the natural day-night cycle.

Modern life can make those signals much less obvious than they once were. Many people wake before sunrise, spend most of the day indoors, receive relatively little bright outdoor light, and then expose themselves to artificial light and screens late into the evening. In other words, we may experience dim days and bright nights, which is almost the opposite of the light pattern under which human circadian systems developed. Research has demonstrated that exposure to natural light-dark cycles can shift circadian timing earlier and reduce some of the differences between our biological clocks and our modern schedules (Wright et al., 2013).

Morning Light May Be One of the Simplest Places to Start

One of the most practical ways to support circadian timing is to expose yourself to light during the morning, particularly outdoor light when possible. Light exposure after waking provides a strong signal that daytime has begun and can influence the timing of the circadian system. The exact effect of light depends on several factors, including timing, intensity, duration, and an individual’s current circadian phase. This is why circadian health is more nuanced than simply following a social media rule about getting a specific number of minutes of sunlight.

Outdoor light is typically much brighter than ordinary indoor lighting, even on many cloudy days. Research on human circadian rhythms has demonstrated that appropriately timed light exposure can shift the biological clock, while evening and nighttime light can shift circadian timing in the opposite direction (Khalsa et al., 2003). You do not need to stare at the sun, and doing so can damage your eyes. Instead, simply going outside in the morning for a walk, drinking your coffee on the porch, taking the dog outside, or spending some time near natural daylight can be a practical way to tell your brain that the day has begun.

Your Wake Time Matters Too

It is tempting to focus entirely on bedtime when we talk about improving sleep, but wake time is another important part of the equation. A highly irregular sleep-wake schedule means that the body’s timing cues are constantly changing, particularly when someone wakes early during the workweek and sleeps several hours later on weekends. Researchers sometimes describe the mismatch between biological and social schedules as “social jetlag.” This pattern has been studied in relation to metabolic health, obesity, cardiovascular risk, mood, and other outcomes, although these relationships are complex and influenced by many additional factors.

Recent research has also brought attention to sleep regularity itself. In a large prospective cohort study, Windred et al. (2024) found that greater sleep regularity was associated with lower risks of all-cause and cause-specific mortality, and sleep regularity appeared to be a stronger predictor than sleep duration in that population. Observational findings cannot prove that irregular sleep directly caused these outcomes, but they reinforce the idea that consistency may matter alongside total hours of sleep. Maintaining a reasonably consistent wake time, including on weekends when possible, can provide the body with another predictable signal for its daily rhythm.

What About That Morning Cup of Coffee?

Coffee is a beloved part of the morning for many people, and caffeine can improve alertness and performance when used appropriately. However, caffeine works partly by blocking adenosine receptors, temporarily reducing the perception of sleepiness rather than replacing actual sleep. Caffeine also has a relatively long half-life, meaning that a portion of what you consume can remain in your system for hours. For people who are sensitive to caffeine or struggle with sleep, the timing and total amount consumed may therefore be worth considering.

A frequently cited controlled study found that consuming caffeine six hours before bedtime significantly disrupted sleep compared with placebo (Drake et al., 2013). Individual responses vary substantially because caffeine metabolism is affected by genetics, medications, pregnancy, smoking status, habitual caffeine consumption, and other factors. You do not necessarily need to abandon your morning coffee if you enjoy it and tolerate it well, but relying on caffeine throughout the afternoon to compensate for inadequate sleep can create an unhelpful cycle. Morning caffeine is best viewed as something you enjoy or use strategically, not as a substitute for adequate sleep and recovery.

Movement Can Help Tell Your Body the Day Has Started

Light is the dominant environmental cue for the central circadian clock, but physical activity can also interact with circadian timing and sleep. Morning movement does not need to involve an intense workout, especially if that is unrealistic for your schedule. A short walk, gentle mobility work, stretching, or a full workout can all provide an opportunity to transition from sleep into daytime activity. Combining movement with outdoor light can make a morning walk an especially efficient healthy habit.

Physical activity also provides benefits that extend well beyond circadian health. Regular exercise supports cardiovascular health, glucose regulation, mental health, muscular strength, and sleep quality, which is why movement continues to appear across so many areas of healthy living. A systematic review and meta-analysis found that regular exercise can improve several aspects of sleep in adults, although effects vary depending on the population and type of exercise (Kredlow et al., 2015). The important point is not that everyone needs a 5:00 a.m. workout; it is that giving your body some form of movement during the day can support a broader pattern of healthy sleep and wakefulness.

Your Morning Routine Actually Starts the Night Before

A healthy morning becomes much more difficult when you routinely go to bed too late. If you need to wake at 6:00 a.m. but stay awake until midnight or later, no morning routine can compensate for consistently inadequate sleep. The American Academy of Sleep Medicine and Sleep Research Society recommend that adults obtain at least seven hours of sleep per night on a regular basis to promote optimal health (Watson et al., 2015). Individual sleep needs vary, but repeatedly sacrificing sleep to create an elaborate morning routine defeats the purpose of trying to improve your health.

This is also why waking extremely early is not automatically healthier. Social media often glorifies the 4:30 or 5:00 a.m. morning routine, but waking early only makes sense if your bedtime allows adequate sleep and the schedule fits your life. Someone who consistently sleeps from 10:00 p.m. until 6:00 a.m. may have a much healthier routine than someone who wakes at 4:30 a.m. after going to bed at midnight. Your morning routine should support your health, not become another competition in productivity.

Build a Morning Routine You Can Actually Maintain

A supportive morning routine does not need to involve journaling, meditation, exercise, supplements, cold plunges, green juice, and an hour-long self-care routine before anyone else wakes up. For most people, something much simpler is more sustainable. Start by waking at a reasonably consistent time, opening the blinds, and getting outside for natural light when practical. Add some movement, drink water if you are thirsty, eat a balanced meal when it fits your needs, and allow yourself enough time that every morning does not begin in complete chaos.

If your current morning consists of hitting snooze four times and running out the door, do not attempt to change everything tomorrow. Choose one habit that fits naturally into what you already do, such as stepping outside while drinking your coffee or taking a 10-minute walk before starting work. Once that behavior becomes routine, consider adding another change if it would genuinely benefit you. A good morning routine is not the one that looks the most impressive; it is the one you can realistically repeat.

Start Your Day by Supporting Your Night

We often think of sleep as something we deal with at bedtime, but our bodies begin preparing for the next night’s sleep long before we crawl under the covers. The timing of light, activity, caffeine, meals, and our sleep-wake schedule all provide information that helps our internal clocks understand where we are in the 24-hour day. Supporting circadian health therefore involves thinking about the entire day rather than searching for one perfect nighttime supplement or bedtime routine. Morning habits are simply one important piece of that larger picture.

Tomorrow morning, resist the urge to make your routine complicated. Wake at your usual time, open the blinds, step outside for a few minutes if you can, move your body, and allow natural daylight to remind your brain that a new day has begun. Then, as evening approaches, give your body the opposite message by gradually reducing stimulation and preparing for sleep. Sometimes a better night’s sleep begins not at bedtime, but with what you do when you wake up.

Written By: Roxanne Oliver, DNP, APRN, FNP-BC

*The information contained in this post is for information only. It does not replace the need to follow-up and speak with her personal primary care provider.

References

Drake, C., Roehrs, T., Shambroom, J., & Roth, T. (2013). Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed. Journal of Clinical Sleep Medicine, 9(11), 1195–1200. https://doi.org/10.5664/jcsm.3170

Duffy, J. F., & Czeisler, C. A. (2009). Effect of light on human circadian physiology. Sleep Medicine Clinics, 4(2), 165–177. https://doi.org/10.1016/j.jsmc.2009.01.004

Khalsa, S. B. S., Jewett, M. E., Cajochen, C., & Czeisler, C. A. (2003). A phase response curve to single bright light pulses in human subjects. The Journal of Physiology, 549(3), 945–952. https://doi.org/10.1113/jphysiol.2003.040477

Kredlow, M. A., Capozzoli, M. C., Hearon, B. A., Calkins, A. W., & Otto, M. W. (2015). The effects of physical activity on sleep: A meta-analytic review. Journal of Behavioral Medicine, 38(3), 427–449. https://doi.org/10.1007/s10865-015-9617-6

Windred, D. P., Burns, A. C., Lane, J. M., Saxena, R., Rutter, M. K., Cain, S. W., & Phillips, A. J. K. (2024). Sleep regularity is a stronger predictor of mortality risk than sleep duration: A prospective cohort study. Sleep, 47(1), zsad253. https://doi.org/10.1093/sleep/zsad253

Wright, K. P., Jr., McHill, A. W., Birks, B. R., Griffin, B. R., Rusterholz, T., & Chinoy, E. D. (2013). Entrainment of the human circadian clock to the natural light-dark cycle. Current Biology, 23(16), 1554–1558. https://doi.org/10.1016/j.cub.2013.06.039

Healthy Aging Starts Earlier Than You Think: Why Muscle Matters After 35

October 22, 2026September 28, 2026 by Roxy Functional Wellness, posted in Health & Wellness

When most people think about healthy aging, they probably picture something that becomes important in their 60s or 70s. We tend to associate conversations about muscle loss, balance, falls, and maintaining independence with older adults rather than people in their 30s and 40s. However, the foundation for how we age is being built much earlier than we may realize. One of the most important things we can do now to support our future health is to protect and build skeletal muscle.

For years, exercise conversations have been dominated by weight loss and calorie burning, especially for women. We have been taught to ask how many calories a workout burned or whether a particular exercise will help us lose weight, but exercise provides benefits that extend far beyond the scale. Maintaining muscle supports strength, mobility, metabolic health, bone health, and our ability to continue doing everyday activities as we get older. Instead of viewing muscle as something that matters primarily to athletes or bodybuilders, it may be more helpful to think of it as an important part of our long-term health.

We Do Not Maintain Muscle Automatically

Muscle mass changes throughout the lifespan, and maintaining it becomes increasingly important as we age. Research suggests that muscle mass and strength generally peak in early adulthood before gradually declining later in life, although the timing and rate of decline vary among individuals (Larsson et al., 2019). This decline can eventually contribute to sarcopenia, a condition characterized by progressive loss of skeletal muscle strength, quantity, or quality. Sarcopenia is particularly concerning in older adulthood because it is associated with impaired physical function, falls, loss of independence, and other adverse health outcomes.

The good news is that age-related muscle decline is not entirely outside of our control. Physical activity, resistance training, nutrition, illness, hormonal changes, and other lifestyle and medical factors can influence muscle health across the lifespan. This is one reason waiting until our 70s to think about strength may not be the best strategy. Building and maintaining muscle earlier gives us more reserve as we move through the decades ahead.

Muscle Is About Much More Than Looking “Toned”

Skeletal muscle is sometimes discussed as though its primary purpose is changing how our bodies look. In reality, muscle is a metabolically active tissue that plays important roles in movement, glucose metabolism, energy balance, and overall metabolic health. Skeletal muscle is a major site of insulin-stimulated glucose disposal, which helps explain why muscle health and physical activity are closely connected with glucose regulation (Merz & Thurmond, 2020). Building muscle is therefore not simply an aesthetic goal; it can be part of supporting metabolic health.

Muscle also allows us to perform the ordinary activities we often take for granted. Carrying groceries, lifting luggage into an overhead compartment, getting up from the floor, climbing stairs, carrying a child, doing yard work, hiking, and maintaining balance all require strength. The goal of strength training is not necessarily to become the strongest person in the gym. For many of us, the more meaningful goal is being strong enough to continue participating fully in our lives as we age.

Photo by The Lazy Artist Gallery on Pexels.com

Strength Matters Even When the Scale Does Not Change

One of the reasons people become discouraged with strength training is that they are watching the wrong measurement. If you begin resistance training and the number on the scale does not move quickly, it can feel as though your effort is not working. However, body weight alone tells us very little about changes in strength, muscle mass, cardiovascular fitness, metabolic health, or physical function. A person can improve their health significantly without seeing a dramatic change in total body weight.

Research strongly supports resistance training as an effective strategy for increasing muscular strength and improving physical function. A large systematic review and meta-analysis found that resistance training was associated with reductions in body-fat percentage, fat mass, and visceral fat among healthy adults (Wewege et al., 2022). This does not mean that everyone who begins lifting weights will experience significant weight loss, nor should that be the only goal. Instead, it demonstrates that resistance training can positively affect body composition even when the bathroom scale does not tell the entire story.

Strong Muscles and Strong Bones Are Connected

Muscle is only part of the healthy-aging conversation because our bones also require attention. Bone tissue responds to mechanical loading, which is one reason weight-bearing activity and resistance exercise are frequently recommended as part of a bone-healthy lifestyle. This becomes increasingly important for women as they approach and move through menopause, when declining estrogen contributes to accelerated bone loss. Building strength earlier in adulthood can therefore support both muscular and skeletal health as we age.

Research supports resistance and impact exercise for improving or preserving bone mineral density in postmenopausal women. A systematic review and meta-analysis by Shojaa et al. (2020) found that dynamic resistance exercise produced positive effects on bone mineral density at clinically relevant skeletal sites in postmenopausal women. The exact exercise prescription matters, and people with osteoporosis, previous fractures, or significant medical conditions may require individualized recommendations. However, the broader message remains important: our bones, like our muscles, benefit from being appropriately challenged.

Protein Becomes Part of the Conversation

Exercise provides the stimulus for muscle adaptation, but nutrition provides the building materials. Protein supplies amino acids needed for muscle protein synthesis and tissue repair, making adequate protein intake an important component of maintaining muscle. Protein needs vary based on age, body size, activity level, health status, and individual goals, so there is no single protein target that is appropriate for everyone. However, people who exercise regularly and individuals trying to preserve muscle during aging may benefit from protein intakes above the basic Recommended Dietary Allowance in some circumstances.

A position stand from the International Society of Sports Nutrition concluded that approximately 1.4 to 2.0 grams of protein per kilogram of body weight per day is sufficient for most exercising individuals seeking to build or maintain muscle (Jäger et al., 2017). Older adults are also an important population because aging muscle may respond less robustly to smaller protein doses, a phenomenon sometimes described as anabolic resistance. Recommendations from the PROT-AGE Study Group have suggested approximately 1.0 to 1.2 grams of protein per kilogram per day for many healthy older adults, with higher amounts potentially appropriate for some individuals depending on activity and health status (Bauer et al., 2013). People with certain medical conditions, particularly kidney disease, should discuss individualized protein goals with their healthcare professional rather than simply adopting a high-protein diet.

You Do Not Need to Live at the Gym

The idea of strength training can feel intimidating if you picture heavy barbells, complicated machines, or spending an hour in the gym every day. In reality, resistance training can include dumbbells, resistance bands, weight machines, body-weight exercises, or other forms of progressively challenging the muscles. The current U.S. Physical Activity Guidelines recommend that adults perform muscle-strengthening activities involving the major muscle groups on at least two days each week (U.S. Department of Health and Human Services [HHS], 2018). For many people, two or three thoughtfully planned strength sessions each week can be a realistic place to begin.

The key word is progressive. If you always perform exactly the same exercise with exactly the same resistance, your body has less reason to adapt over time. Gradually increasing resistance, repetitions, range of motion, or exercise difficulty can provide the continued challenge necessary to build strength. Progress should still occur at an appropriate pace, particularly for beginners or anyone managing injuries or chronic medical conditions.

Start Training for the Life You Want at 70

One of my favorite ways to think about exercise is to stop asking only what it can do for my body today and start asking what I want my body to be able to do decades from now. Do you want to travel, hike, garden, play with grandchildren, carry your own groceries, get down on the floor and stand back up, or remain independent in your own home? Those activities require a combination of strength, balance, mobility, cardiovascular fitness, and confidence. The abilities we hope to have later in life are worth practicing and protecting now.

Research has repeatedly demonstrated a relationship between muscular strength and long-term health outcomes. In a meta-analysis of prospective cohort studies, higher muscular strength was associated with a lower risk of all-cause mortality in adults, although observational studies cannot establish that strength alone causes longer life (García-Hermoso et al., 2018). Grip strength has also become widely studied as a marker of overall health and physical function. These findings do not mean we need to obsess over strength numbers, but they reinforce the idea that physical strength is relevant to much more than athletic performance.

You Are Not Too Old, and It Is Not Too Early

If you are in your 30s or 40s, healthy aging may feel like something you can worry about later. However, the habits you develop now can influence the physical reserve you carry into your 50s, 60s, 70s, and beyond. Building muscle today is not about fearing aging or trying to prevent every physical change that comes with getting older. It is about giving your future self the best opportunity to remain strong, capable, and independent.

If you are already in your 50s, 60s, or beyond and have not been strength training, that does not mean you missed your opportunity. Older adults can still improve strength and physical function through appropriately prescribed resistance exercise, and benefits have been demonstrated even among very old adults (Fragala et al., 2019). Start at a level appropriate for your current abilities, learn proper technique, and gradually progress as your strength improves. The goal is not to compete with the person beside you; it is to become stronger than the version of yourself who started.

For too long, many of us have approached exercise primarily as a way to make our bodies smaller. Perhaps it is time to shift that perspective and ask how we can make our bodies stronger, more resilient, and better prepared for the life ahead. The number on the scale may change, or it may not, but being able to lift, carry, climb, travel, play, and live independently has value that cannot be measured in pounds. Healthy aging does not suddenly begin at 65; we are building it with the choices we make today.

Written By: Roxanne Oliver, DNP, APRN, FNP-BC, CHHP

*The information contained in this post is for information only. It does not replace routine follow-up and/or care with a certified and licensed medical provider

References

Bauer, J., Biolo, G., Cederholm, T., Cesari, M., Cruz-Jentoft, A. J., Morley, J. E., Phillips, S., Sieber, C., Stehle, P., Teta, D., Visvanathan, R., Volpi, E., & Boirie, Y. (2013). Evidence-based recommendations for optimal dietary protein intake in older people: A position paper from the PROT-AGE Study Group. Journal of the American Medical Directors Association, 14(8), 542–559. https://doi.org/10.1016/j.jamda.2013.05.021

Fragala, M. S., Cadore, E. L., Dorgo, S., Izquierdo, M., Kraemer, W. J., Peterson, M. D., & Ryan, E. D. (2019). Resistance training for older adults: Position statement from the National Strength and Conditioning Association. Journal of Strength and Conditioning Research, 33(8), 2019–2052. https://doi.org/10.1519/JSC.0000000000003230

García-Hermoso, A., Cavero-Redondo, I., Ramírez-Vélez, R., Ruiz, J. R., Ortega, F. B., Lee, D.-C., & Martínez-Vizcaíno, V. (2018). Muscular strength as a predictor of all-cause mortality in an apparently healthy population: A systematic review and meta-analysis of data from approximately 2 million men and women. Archives of Physical Medicine and Rehabilitation, 99(10), 2100–2113.e5. https://doi.org/10.1016/j.apmr.2018.01.008

Jäger, R., Kerksick, C. M., Campbell, B. I., Cribb, P. J., Wells, S. D., Skwiat, T. M., Purpura, M., Ziegenfuss, T. N., Ferrando, A. A., Arent, S. M., Smith-Ryan, A. E., Stout, J. R., Arciero, P. J., Ormsbee, M. J., Taylor, L. W., Wilborn, C. D., Kalman, D. S., Kreider, R. B., Willoughby, D. S., … Antonio, J. (2017). International Society of Sports Nutrition position stand: Protein and exercise. Journal of the International Society of Sports Nutrition, 14, 20. https://doi.org/10.1186/s12970-017-0177-8

Larsson, L., Degens, H., Li, M., Salviati, L., Lee, Y. I., Thompson, W., Kirkland, J. L., & Sandri, M. (2019). Sarcopenia: Aging-related loss of muscle mass and function. Physiological Reviews, 99(1), 427–511. https://doi.org/10.1152/physrev.00061.2017

Merz, K. E., & Thurmond, D. C. (2020). Role of skeletal muscle in insulin resistance and glucose uptake. Comprehensive Physiology, 10(3), 785–809. https://doi.org/10.1002/cphy.c190029

Shojaa, M., von Stengel, S., Schoene, D., Kohl, M., Barone, G., Bragonzoni, L., Dallolio, L., Marini, S., Murphy, M. H., Stephenson, A., Mänty, M., Ryg, J., Klenk, J., Becker, C., Todd, C., Skelton, D. A., & Kemmler, W. (2020). Effect of exercise training on bone mineral density in post-menopausal women: A systematic review and meta-analysis of intervention studies. Frontiers in Physiology, 11, 652. https://doi.org/10.3389/fphys.2020.00652

U.S. Department of Health and Human Services. (2018). Physical activity guidelines for Americans (2nd ed.). U.S. Department of Health and Human Services.

Wewege, M. A., Desai, I., Honey, C., Coorie, B., Jones, M. D., Clifford, B. K., Leake, H. B., & Hagstrom, A. D. (2022). The effect of resistance training in healthy adults on body fat percentage, fat mass and visceral fat: A systematic review and meta-analysis. Sports Medicine, 52(2), 287–300. https://doi.org/10.1007/s40279-021-01562-2

Want to Learn More?

Want more practical, evidence-based information about nutrition, functional medicine, hormones, healthy living, and wellness? Follow along on Instagram and TikTok @roxanneoliver_dnp, where I share education, healthy lifestyle tips, recipes, and realistic ways to support your health. I believe wellness should be understandable, sustainable, and something you can actually incorporate into real life.

Are You Resting—or Just Sitting Down?

October 15, 2026September 28, 2026 by Roxy Functional Wellness, posted in Health & Wellness

At the end of a long day, many of us finally sit down, pick up our phones, turn on the television, and tell ourselves that we are resting. An hour later, we may realize that we have answered several text messages, watched half an episode of something, scrolled through social media, checked our email, read a few upsetting news stories, and somehow feel just as mentally exhausted as we did before we sat down. Our bodies may have stopped moving, but our brains certainly did not. This raises an important question: Are we actually resting, or are we simply sitting down?

Rest is often treated as something we earn after everything else is finished, but for most of us, everything is never truly finished. There will always be another load of laundry, another email, another patient or client question, another household project, or something else we could accomplish. When productivity becomes our default setting, slowing down can even make us feel uncomfortable or guilty. However, periods of genuine recovery are not wasted time; they are an important part of supporting our physical, mental, and emotional health.

Woman wrapped in a blanket holding tea beside an open book in a garden — A woman enjoys tea and a book in a sunlit garden beside a rustic stone cottage.

Your Brain May Still Be “On” Even When Your Body Stops

Modern life gives us very few opportunities to experience true quiet unless we intentionally create them. Our phones provide an almost endless supply of information, entertainment, messages, notifications, news, and social interaction. Sitting on the couch while consuming all of that information may give our muscles a break, but it does not necessarily provide the same kind of mental recovery as genuinely disengaging from stimulation. In fact, research has increasingly examined how constant digital engagement may affect stress, sleep, attention, and psychological well-being.

A systematic review and meta-analysis by Mougharbel et al. (2023) examined social media use and psychological well-being among adults and found associations between excessive or problematic social media use and poorer mental health outcomes. These findings do not mean that social media is inherently harmful or that everyone needs to delete their accounts. Social media can provide connection, education, entertainment, and community, but the way we use it matters. If our primary method of “relaxing” keeps our minds engaged, comparing, responding, processing, and consuming information, we may not be giving ourselves the restorative break we think we are.

Stress Is Normal, but Recovery Matters

Stress is not automatically bad. Our bodies are designed to respond to challenges through coordinated changes involving the nervous system and the hypothalamic-pituitary-adrenal axis, helping us respond appropriately to physical and psychological demands. Problems can arise when stress becomes persistent and opportunities for recovery become limited. Over time, chronic stress has been associated with changes across cardiovascular, metabolic, immune, and mental health domains (Mariotti, 2015).

This does not mean that every busy day is damaging your health or that you need to eliminate stress from your life. Eliminating stress would be both unrealistic and, frankly, impossible. Instead, we can become more intentional about creating moments when our bodies and minds are not constantly responding to another demand. The goal is not a stress-free life; it is developing a life that includes opportunities to recover from stress.

What Does Real Rest Look Like?

Rest does not have to mean lying completely still in a silent room. For one person, recovery may involve reading a book, while another person may feel restored after gardening, walking through the woods, stretching, praying, listening to music, or sitting outside with a cup of tea. Some people need solitude after spending their day interacting with others, while someone who works from home alone may actually find dinner with friends restorative. Rest is less about one specific activity and more about whether that activity leaves you feeling replenished rather than depleted.

Nature may be particularly valuable in this area. A systematic review and meta-analysis by Nguyen et al. (2023) found that nature-based interventions were associated with improvements in several adult mental health outcomes, including reductions in depressive mood and anxiety. Other research has linked exposure to natural environments with psychological restoration and reductions in stress. You do not need to disappear into the mountains for a week to benefit from being outdoors; spending time in a park, gardening, walking a wooded trail, or simply sitting outside can create intentional separation from some of the stimulation of everyday life.

Sometimes Rest Looks Like Movement

Interestingly, one of the best ways to recover from a mentally stressful day may involve moving your body rather than lying on the couch. Physical activity has consistently been associated with better mental health, including reductions in symptoms of depression and anxiety. A large systematic review and network meta-analysis published in The BMJ found that several forms of exercise, including walking or jogging, strength training, yoga, and mixed aerobic exercise, were effective at reducing depressive symptoms (Noetel et al., 2024). The authors concluded that exercise should be considered alongside other established treatments for depression, although treatment decisions should always be individualized.

This is an important reminder that physical rest and mental rest are not always the same thing. If you have spent eight hours doing physical labor, sitting down may be exactly what your body needs, but if you have spent eight hours sitting at a computer or listening to other people’s problems, movement may feel much more restorative. A quiet walk outside can provide physical activity while simultaneously creating distance from screens, responsibilities, and constant input. Sometimes the thing that feels like effort initially is actually what helps us decompress the most.

Sleep Is Not the Same as Rest Either

Sleep is absolutely essential, but we should not expect sleep to compensate for a day that contains no opportunities for mental recovery. Adults generally need at least seven hours of sleep per night on a regular basis to promote optimal health, although individual needs vary (Watson et al., 2015). Adequate sleep supports cognition, immune function, metabolism, cardiovascular health, emotional regulation, and numerous other physiological processes. Protecting sleep should therefore remain one of the foundations of a healthy lifestyle.

However, we also need moments during our waking hours when we are not constantly performing, producing, solving, responding, or consuming information. Waiting until bedtime to finally stop can make it difficult to transition directly from a highly stimulated state into sleep. Creating an evening wind-down period can help establish separation between the demands of the day and the time intended for sleep. Dimming lights, reducing screen exposure, reading, stretching, praying, journaling, or preparing for the following day can become signals that it is time to slow down.

There Is a Spiritual Side to Rest

For me, conversations about rest are incomplete without acknowledging spiritual health. Scripture does not present rest as laziness or weakness; instead, rhythms of work and rest appear throughout the Bible. In Mark 6:31, Jesus tells His disciples, “Come with me by yourselves to a quiet place and get some rest” (New International Version). These were people doing meaningful and important work, yet rest was still necessary.

The biblical concept of Sabbath also challenges our tendency to connect our value with constant productivity. Setting aside time for worship, family, prayer, reflection, and restoration reminds us that life is more than the number of things we accomplish. Even outside of a formal Sabbath practice, intentionally creating quiet space can provide an opportunity to pray, reflect, practice gratitude, and reconnect with what matters most. Spiritual rest does not eliminate our responsibilities, but it can change the way we carry them.

Try Creating a “Rest Menu”

If you struggle to slow down, it can be helpful to identify several activities that genuinely make you feel restored. Think of this as a personal “rest menu” that you can choose from depending on how much time you have and what kind of recovery you need. Your five-minute options might include stepping outside, stretching, praying, breathing deeply, or drinking a cup of tea without looking at your phone. When you have 30 minutes or longer, you might choose a walk, yoga, reading, gardening, photography, a bath, a hobby, or meaningful time with someone you love.

It can also be helpful to pay attention to how you feel after an activity rather than simply labeling it as relaxing. If 45 minutes of scrolling consistently leaves you more anxious, distracted, or dissatisfied, that information is worth noticing. You do not necessarily need to eliminate the activity, but you might decide that it is entertainment rather than restoration. Once you understand the difference, you can intentionally make room for both without confusing one for the other.

Give Yourself Permission to Stop

There will always be something else you could be doing. The kitchen could be cleaner, your inbox could be emptier, another workout could be completed, and tomorrow’s schedule could be better organized. Productivity can be valuable, but constantly chasing the feeling of being “caught up” can leave us waiting indefinitely for permission to rest. Sometimes we have to decide that enough has been accomplished for today, even when the list is not finished.

Tonight, when you finally sit down, pay attention to what happens next. Notice whether you are actually allowing your mind and body to recover or simply replacing one form of stimulation with another. Try putting the phone down, stepping outside, stretching, praying, reading a few pages of a book, or simply sitting quietly for several minutes. Rest is not the absence of productivity; it is part of what allows us to return to our lives with the energy to be present for the people and responsibilities that matter most.

Written By: Roxanne Oliver, DNP, APRN, FNP-BC, CHHP

*The information contained in this post is for information only. It does not replace routine follow-up and/or care with a certified and licensed medical provider

References

Mariotti, A. (2015). The effects of chronic stress on health: New insights into the molecular mechanisms of brain-body communication. Future Science OA, 1(3), FSO23. https://doi.org/10.4155/fso.15.21

Mougharbel, F., Chaput, J.-P., Sampasa-Kanyinga, H., Hamilton, H. A., Colman, I., Leatherdale, S. T., & Goldfield, G. S. (2023). Heavy social media use and psychological distress among adults: A systematic review and meta-analysis. Journal of Affective Disorders.

Nguyen, P.-Y., Astell-Burt, T., Rahimi-Ardabili, H., & Feng, X. (2023). Effect of nature prescriptions on cardiometabolic and mental health, and physical activity: A systematic review. The Lancet Planetary Health, 7(4), e313–e328. https://doi.org/10.1016/S2542-5196(23)00025-6

Noetel, M., Sanders, T., Gallardo-Gómez, D., Taylor, P., Del Pozo Cruz, B., van den Hoek, D., Smith, J. J., Mahoney, J., Spathis, J., Moresi, M., Pagano, R., Pagano, L., Vasconcellos, R., Arnott, H., Varley, B., Parker, P., Biddle, S., & Lonsdale, C. (2024). Effect of exercise for depression: Systematic review and network meta-analysis of randomised controlled trials. BMJ, 384, e075847. https://doi.org/10.1136/bmj-2023-075847

Watson, N. F., Badr, M. S., Belenky, G., Bliwise, D. L., Buxton, O. M., Buysse, D., Dinges, D. F., Gangwisch, J., Grandner, M. A., Kushida, C., Malhotra, R. K., Martin, J. L., Patel, S. R., Quan, S. F., & Tasali, E. (2015). Recommended amount of sleep for a healthy adult: A joint consensus recommendation of the American Academy of Sleep Medicine and Sleep Research Society. Sleep, 38(6), 843–844. https://doi.org/10.5665/sleep.4716or sitting outside with a cup of tea. Some people need solitude after spending their day interacting with others, while someone who works from home alone may actually find dinner with friends restorative. Rest is less about one sp

Want to Learn More?

The 10-Minute Walk: One of the Most Underrated Health Habits

October 8, 2026September 28, 2026 by Roxy Functional Wellness, posted in Health & Wellness

When we think about exercise, we often picture an hour at the gym, a long run, an intense cycling class, or a carefully planned strength-training session. If we do not have enough time for a “real workout,” it can be tempting to decide that exercising simply is not going to happen that day. However, movement does not have to be long, complicated, or exhausting to contribute to better health. One of the simplest habits you can add to your day may be something you have been doing since you were a toddler: walking.

A 10-minute walk may not feel impressive enough to count as exercise, but those minutes can add up over the course of a day and week. Walking requires no gym membership, complicated equipment, or elaborate preparation, and it can be adapted to nearly every fitness level. It can happen outside, on a treadmill, through the hallways at work, or even around a store when the weather is less than ideal. More importantly, research continues to demonstrate that accumulating more steps and interrupting prolonged periods of sitting are associated with meaningful health benefits.

We May Be Making Exercise Too Complicated

Current physical activity guidelines recommend that adults accumulate at least 150 minutes of moderate-intensity aerobic activity each week, along with muscle-strengthening activities on at least two days (Bull et al., 2020). While these recommendations provide an excellent goal, people sometimes interpret them to mean that physical activity only matters when it occurs during a structured workout. In reality, movement accumulated throughout the day contributes to our overall physical activity. A 10-minute walk after breakfast, another after lunch, and another after dinner adds up to 30 minutes of movement without requiring a dedicated 30-minute block in your schedule.

This distinction can be especially important for people who spend much of their workday sitting. You may exercise for 30 or 45 minutes in the morning and still spend the majority of the remaining day at a desk, in meetings, driving, or sitting at home. Research increasingly recognizes sedentary behavior as an important health consideration in addition to intentional exercise. In other words, your workout matters, but what you do during the rest of your waking hours matters too.

You Don’t Have to Reach 10,000 Steps for Walking to Count

The goal of 10,000 steps per day has become so familiar that many people assume it represents a scientifically established threshold for good health. Research, however, suggests that health benefits occur well below 10,000 steps and that there is nothing magical about reaching that exact number. In a meta-analysis involving 47,471 adults from 15 international cohorts, Paluch et al. (2022) found progressively lower mortality risk as daily step counts increased. Among adults age 60 and older, the association appeared to level off around 6,000 to 8,000 steps per day, while among adults younger than 60, benefits continued to approximately 8,000 to 10,000 steps per day.

Even more recent research reinforces the idea that we do not have to chase an arbitrary step goal to improve our health. A 2025 systematic review and dose-response meta-analysis found that approximately 7,000 steps per day was associated with substantially better outcomes across several areas of health when compared with 2,000 steps per day. In that analysis, 7,000 daily steps was associated with a 47% lower risk of all-cause mortality, 25% lower risk of cardiovascular disease incidence, 14% lower risk of type 2 diabetes, 38% lower risk of dementia, and 22% lower risk of depressive symptoms (Ding et al., 2025). These are observational associations and do not prove that step count alone caused those reductions, but they provide another compelling reason to make regular movement part of everyday life.

Why Walking After a Meal Is Especially Interesting

If you are trying to decide when to fit those extra minutes of walking into your day, after a meal may be an excellent place to start. When we eat a meal containing carbohydrates, glucose enters the bloodstream, and the body releases insulin to help move glucose into cells where it can be used or stored. Physical activity allows working skeletal muscles to increase glucose uptake, which is one reason movement can be particularly helpful for metabolic health. You do not necessarily need an intense workout to take advantage of this process.

A systematic review and meta-analysis by Buffey et al. (2022) examined the effects of interrupting prolonged sitting with standing or light-intensity walking. The researchers found that light-intensity walking breaks improved postprandial glucose and insulin responses compared with prolonged sitting. This is particularly relevant because many of us do exactly the opposite after eating: we sit back down. We eat breakfast and drive to work, eat lunch and return to our desks, or eat dinner and move to the couch.

Instead of thinking that you need to complete a difficult workout after every meal, consider simply taking a short walk. Walk around your neighborhood, take the dog outside, walk on the treadmill, or take a few laps around your workplace after lunch. Even if you cannot walk for 10 minutes, a few minutes of movement is still movement. The goal is to create opportunities for your muscles to work throughout the day rather than spending hours at a time almost completely sedentary.

Walking Is About More Than Calories

Another mistake we make with exercise is viewing movement primarily through the lens of calorie burning and weight loss. If a fitness tracker tells you that your short walk burned only a small number of calories, it can feel like the effort did not accomplish much. However, the benefits of physical activity extend far beyond the number displayed on your watch. Walking contributes to cardiovascular fitness, metabolic health, mobility, physical function, and overall daily activity.

Research examining step counts and cardiovascular outcomes provides a good example. A dose-response meta-analysis found that higher daily step counts were associated with lower risks of both all-cause mortality and cardiovascular events (Sheng et al., 2021). Among studies using accelerometers, approximately 8,959 daily steps was associated with about a 40% lower risk of all-cause mortality compared with approximately 4,183 daily steps, while approximately 9,500 steps was associated with a 35% lower risk of cardiovascular events compared with approximately 3,500 steps. Again, these observational findings demonstrate associations rather than guaranteeing an individual outcome, but they highlight that simply moving more may have benefits that extend far beyond weight management.

Make Walking Fit Into Your Life

The best movement plan is not necessarily the most intense one; it is the one you can realistically repeat. If your schedule makes a long workout difficult, look for smaller pockets of time that already exist during your day. You might walk for 10 minutes before leaving for work, use part of your lunch break to walk outside, take the stairs when appropriate, park farther away from a building, or walk while your child is at sports practice. You can also make an after-dinner family walk part of your evening routine rather than treating exercise as something that has to happen separately from family life.

Walking can also be paired with activities you already enjoy. Listen to an audiobook, podcast, or music, call a friend, pray, take your dog, or use the time to simply be outside without another screen in front of you. On days when you have more time and energy, you can walk longer or increase your pace, but those additions do not have to be requirements. Creating a low barrier to movement makes it much easier to remain consistent when life gets busy.

Start Where You Are

If you currently average 3,000 steps per day, there is no reason to suddenly demand 10,000 from yourself tomorrow. A more realistic goal might be adding one 10-minute walk to your day and seeing how that feels for a couple of weeks. Once that becomes routine, you might add another short walk, take a longer route, or gradually increase your daily step count. The research on steps and health consistently suggests that moving from very little activity toward more activity matters, even when you have not reached the numbers frequently promoted on social media or fitness trackers.

It is also important to remember that walking does not replace every other form of exercise. Strength training remains important for maintaining muscle, bone health, function, and healthy aging, while more vigorous cardiovascular activity can provide additional benefits when it is appropriate for the individual. Walking is simply one accessible piece of a well-rounded approach to movement. For people who have been inactive, have chronic medical conditions, or experience symptoms with exercise, an individualized plan should be discussed with an appropriate healthcare professional.

Smartwatch displays MON 23, 10:11 AM, 14,582 steps, 9.9 MI, and 659 CAL. — A hiker checks a smartwatch showing 14,582 steps during a forest trek.

Ten Minutes Still Counts

We often underestimate health behaviors because they seem too small to make a difference. Ten minutes of walking does not look dramatic on social media, require expensive equipment, or leave you lying on the floor after a workout. What it can do is help break up hours of sitting, increase your daily movement, and create a behavior that is realistic enough to repeat almost every day. When you repeat that 10-minute walk consistently, it stops being a workout you have to convince yourself to do and starts becoming part of how you live.

The next time you finish a meal or realize you have been sitting for several hours, resist the urge to think that you need an entire workout for movement to be worthwhile. Put on your shoes, step outside, walk around your workplace, or get on the treadmill for 10 minutes. You do not have to hit 10,000 steps, close every ring on your watch, or break a sweat for your movement to count. Sometimes improving your health really can begin with something as simple as taking a walk.

Written By: Roxanne Oliver, DNP, APRN, FNP-BC, CHHP

*The information contained in this post is for information only. It does not replace routine follow-up and/or care with a certified and licensed medical provider

References

Buffey, A. J., Herring, M. P., Langley, C. K., Donnelly, A. E., & Carson, B. P. (2022). The acute effects of interrupting prolonged sitting time in adults with standing and light-intensity walking on biomarkers of cardiometabolic health in adults: A systematic review and meta-analysis. Sports Medicine, 52(8), 1765–1787. https://doi.org/10.1007/s40279-022-01649-4

Bull, F. C., Al-Ansari, S. S., Biddle, S., Borodulin, K., Buman, M. P., Cardon, G., Carty, C., Chaput, J.-P., Chastin, S., Chou, R., Dempsey, P. C., DiPietro, L., Ekelund, U., Firth, J., Friedenreich, C. M., Garcia, L., Gichu, M., Jago, R., Katzmarzyk, P. T., … Willumsen, J. F. (2020). World Health Organization 2020 guidelines on physical activity and sedentary behaviour. British Journal of Sports Medicine, 54(24), 1451–1462. https://doi.org/10.1136/bjsports-2020-102955

Ding, D., et al. (2025). Daily steps and health outcomes in adults: A systematic review and dose-response meta-analysis. The Lancet Public Health. https://pubmed.ncbi.nlm.nih.gov/40713949/

Paluch, A. E., Bajpai, S., Bassett, D. R., Carnethon, M. R., Ekelund, U., Evenson, K. R., Galuska, D. A., Jefferis, B. J., Kraus, W. E., Lee, I.-M., Matthews, C. E., Omura, J. D., Patel, A. V., Pieper, C. F., Rees-Punia, E., Dallmeier, D., Klenk, J., Whincup, P. H., Dooley, E. E., … Fulton, J. E. (2022). Daily steps and all-cause mortality: A meta-analysis of 15 international cohorts. The Lancet Public Health, 7(3), e219–e228. https://doi.org/10.1016/S2468-2667(21)00302-9

Sheng, M., Yang, J., Bao, M., Chen, T., Cai, R., Zhang, N., Chen, H., Liu, M., Wu, X., Zhang, B., & Liu, Y. (2021). The relationships between step count and all-cause mortality and cardiovascular events: A dose-response meta-analysis. Journal of Sport and Health Science, 10. https://doi.org/10.1016/j.jshs.2021.09.004

Want to Learn More?

Your Health Doesn’t Need a Complete Overhaul: The Power of Small Daily Habits

October 1, 2026September 28, 2026 by Roxy Functional Wellness, posted in Health & Wellness

If you have ever decided that Monday is the day you are going to completely change your life, you are definitely not alone. Monday is when you are going to start eating healthier, exercise five days a week, drink more water, stop eating sugar, go to bed earlier, take all your supplements, meal prep, and somehow still manage your job, family, house, and everything else life throws at you. For a few days, you may even feel motivated and excited about your new routine. By Wednesday or Thursday, however, you may find yourself exhausted, frustrated, and wondering why maintaining a healthy lifestyle feels so difficult.

One of the biggest misconceptions about improving our health is that we need to completely overhaul our lives to see meaningful results. In reality, some of the most important changes in our health can come from much smaller behaviors practiced consistently over time. These small behaviors may not seem particularly exciting, especially when compared with dramatic diets, challenges, or wellness trends, but they are often much easier to maintain. You do not need a perfect routine; you need a repeatable one.

Why We Struggle With Healthy Habits

Knowing what is healthy and actually doing it every day are two very different things. Most of us already know that vegetables are good for us, exercise is important, sleep matters, and drinking water is probably a better choice than another soda. The real challenge is figuring out how to fit those behaviors into work schedules, family responsibilities, children’s activities, vacations, social events, and everything else that makes up real life. When healthy living becomes an enormous checklist of things we are supposed to accomplish every day, it can quickly become overwhelming.

This gap between knowing what is healthy and consistently doing it can be seen in national physical activity data. The World Health Organization recommends that adults accumulate approximately 150 to 300 minutes of moderate-intensity aerobic activity each week and participate in muscle-strengthening activities at least two days per week (Bull et al., 2020). However, data from the National Center for Health Statistics found that only 22.5% of U.S. adults age 25 and older met both aerobic and muscle-strengthening recommendations in 2022 (Centers for Disease Control and Prevention [CDC], 2024). These numbers do not necessarily mean that people do not care about their health; instead, they demonstrate how difficult it can be to consistently translate health recommendations into everyday life.

Woman journaling beside coffee in a bright kitchen — A woman journals beside her morning coffee in a bright, plant-filled kitchen.

Small Habits Really Do Add Up

There is a reason I prefer sustainable changes over extreme resets. A 2024 systematic review and meta-analysis examining health-related habit formation found considerable variability in how long behaviors take to become habitual, challenging the popular idea that a new behavior automatically becomes a habit after 21 days (Singh et al., 2024). Habit formation depends on several factors, including the behavior itself, the individual, repetition, and the environment in which the behavior occurs. This means that needing reminders several weeks into a new routine does not mean you have failed or that the habit is not working.

The goal should not be to make ten major changes simultaneously and hope that motivation carries you through them. Instead, choose a behavior that is small enough to repeat consistently until it begins to feel like a normal part of your life. Once that behavior becomes easier to maintain, you can build another healthy behavior on top of it. Over months and years, those seemingly small choices can create a lifestyle that looks dramatically different from where you started.

What Does a “Small” Healthy Habit Look Like?

A healthy habit does not have to be impressive to be beneficial. It might mean drinking a glass of water while your coffee brews, adding a source of protein to breakfast, walking for 10 minutes after dinner, or putting your phone down 30 minutes earlier at night. You might step outside for a few minutes in the morning, prepare your lunch the night before work, or commit to strength training twice per week instead of promising yourself that you will exercise every single day. These behaviors may feel almost too simple to matter, but their simplicity is often exactly what makes them sustainable.

Consider walking as an example of how small amounts of movement can matter. A systematic review and meta-analysis found that interrupting prolonged sitting with light-intensity walking improved post-meal glucose and insulin responses compared with remaining seated (Buffey et al., 2022). More recent evidence has continued to examine regular activity breaks as a practical strategy for improving postprandial glucose and insulin responses (Gale et al., 2026). You may not always have another hour available for exercise, but finding five or ten minutes to move after a meal may be much more realistic.

Let Go of the “All-or-Nothing” Mentality

One of the biggest obstacles to sustainable healthy living is all-or-nothing thinking. You miss a workout and decide the week is ruined, eat pizza on Friday night and tell yourself you will restart your diet Monday, or skip a planned meal and decide the entire day is a loss. You may even have 15 minutes available to exercise but decide it is not worth doing because you cannot complete your usual 45-minute workout. Unfortunately, this mentality allows one imperfect decision or unexpected event to turn into several days of abandoned healthy behaviors.

Health does not work that way, and your body does not require perfection to benefit from your choices. The vegetables you ate on Tuesday still provided nutrients even if you had dessert on Saturday, and a 10-minute walk still provides movement even if you did not complete a full workout. Going to bed on time four nights this week is still an improvement over staying up late every night. The World Health Organization specifically emphasizes that some physical activity is better than none and encourages inactive individuals to begin with small amounts before gradually increasing their activity over time (Bull et al., 2020).

Build New Habits Around Things You Already Do

One of the easiest ways to incorporate a new behavior is to connect it to something that already happens consistently in your day. You already brush your teeth, make coffee, eat meals, drive to work, and get ready for bed. These existing routines can become natural reminders for new behaviors because you do not have to create an entirely new schedule around them. The goal is to make the healthy choice fit into your life rather than constantly reorganizing your life around the healthy choice.

For example, instead of simply telling yourself that you need to drink more water, decide that you will drink a glass of water every morning while your coffee is brewing. If you want to walk more, make a 10-minute walk your normal routine after dinner rather than waiting for the perfect time to exercise. If you frequently forget supplements that are intended to be taken with breakfast, place them somewhere visible near something you use every morning, while still following storage requirements and keeping them safely away from children. When a healthy behavior has a predictable cue and requires less decision-making, repeating it consistently can become much easier.

Start With Your “Big Three”

If you currently feel like your health needs a complete overhaul, resist the temptation to start with a list of 15 goals. Instead, choose two or three behaviors that are realistic for your current season of life and focus on repeating them. Your priorities may look different from someone else’s because health goals should account for your schedule, medical needs, family responsibilities, and current activity level. What matters most is choosing behaviors that you can realistically continue after the initial motivation has worn off.

One possible starting point is to focus on protein, movement, and sleep. Including adequate protein throughout the day can support muscle maintenance and help create satisfying, balanced meals, while daily movement can support metabolic, cardiovascular, and musculoskeletal health. Sleep deserves equal attention because it plays an essential role in physical and mental well-being, and emerging research suggests that sleep regularity may also be an important marker of long-term health rather than focusing solely on total sleep duration (Windred et al., 2024). Once these foundational behaviors begin to feel normal, you can gradually add other goals that are important to you.

Woman slicing vegetables at a kitchen island with a habit book nearby — A woman prepares fresh vegetables while building healthy daily habits at home.

Consistency Beats Intensity

We live in a culture that loves dramatic transformations, including 30-day challenges, detoxes, extreme diets, complicated supplement routines, and highly structured morning schedules. These approaches can feel exciting because they give us the sense that we are taking immediate action, but health is not something we practice for only 30 days. The routines that matter most are the ones that can continue through ordinary Tuesdays, busy work weeks, family vacations, holidays, stressful seasons, and unexpected changes in our schedules. A sustainable lifestyle has enough flexibility to accommodate real life without making you feel as though every deviation requires starting over.

There will be days when your carefully planned dinner becomes takeout, your workout gets interrupted, or your bedtime routine disappears because life simply happens. Those moments do not erase the healthy choices you made before them, nor do they require punishment, restriction, or a dramatic reset the following day. The most useful response is often simply returning to your usual healthy habits at the next available opportunity. One meal, one missed workout, or one difficult week is only a small piece of a much larger picture.

If you have been telling yourself that you need to “get it together,” perhaps you do not need a complete overhaul after all. Choose one or two things that would genuinely improve your health, make them small enough to fit into your current life, and practice them consistently before adding something new. A year from now, several small habits that have become part of your everyday routine may have changed your health far more than another dramatic plan that you could only maintain for a few weeks. Healthy living does not require perfection; it requires enough consistency to keep moving in the right direction.

Written By: Roxanne Oliver, DNP, APRN, FNP-BC, CHHP

The information contained in this post is for information only. It does not replace routine follow-up and/or care with a certified and licensed medical provider

References

Centers for Disease Control and Prevention. (2024). QuickStats: Percentage of adults aged ≥25 years who met the 2018 federal physical activity guidelines for both muscle-strengthening and aerobic physical activity, by educational attainment—United States, 2022. Morbidity and Mortality Weekly Report, 73(22), 521. https://doi.org/10.15585/mmwr.mm7322a3

Gale, J. T., Martin, H., Haszard, J. J., & Peddie, M. C. (2026). The acute effects of interrupting prolonged sitting with regular activity breaks on postprandial glucose and insulin in adults: A systematic review and meta-analysis. Obesity Reviews. Advance online publication. https://doi.org/10.1111/obr.70152

Singh, B., Murphy, A., Maher, C., & Smith, A. E. (2024). Time to form a habit: A systematic review and meta-analysis of health behaviour habit formation and its determinants. Healthcare, 12(23), 2488. https://doi.org/10.3390/healthcare12232488

Want to Learn More?

Stress and Heart Health: Finding Balance for a Stronger Heart

February 18, 2025February 16, 2025 by Roxy Functional Wellness, posted in Cardiovascular Health

Stress is an inevitable part of life, but chronic stress can significantly impact heart health. The American Heart Association (AHA) warns that prolonged stress contributes to high blood pressure, inflammation, and unhealthy coping mechanisms such as overeating or smoking, all of which increase the risk of heart disease (AHA, 2023). While conventional medicine recognizes the link between stress and cardiovascular health, functional medicine takes a deeper, root-cause approach to managing stress holistically.

This article explores the science behind stress and heart health, how stress affects cardiovascular function, and practical, functional strategies to protect your heart and find balance in daily life.

Photo by Andrea Piacquadio on Pexels.com

The Connection Between Stress and Heart Disease

When the body perceives stress, it triggers the “fight or flight” response, releasing stress hormones such as cortisol and adrenaline. While this response is beneficial in short bursts, chronic stress can lead to serious cardiovascular consequences (Chrousos, 2022). Key mechanisms through which stress affects heart health include:

1. Increased Blood Pressure

Stress-induced hormone surges cause blood vessels to constrict and heart rate to rise, leading to elevated blood pressure over time. Chronic hypertension is a major risk factor for stroke, heart attack, and heart failure (American College of Cardiology, 2023).

2. Inflammation and Oxidative Stress

Chronic stress contributes to systemic inflammation and oxidative stress, both of which damage the endothelial lining of blood vessels. High levels of inflammatory markers, such as C-reactive protein (CRP), are linked to an increased risk of heart disease (Ridker et al., 2022).

3. Disrupted Autonomic Nervous System Balance

Stress disrupts the autonomic nervous system (ANS), decreasing heart rate variability (HRV), which is a strong predictor of cardiovascular health. Low HRV is associated with a higher risk of heart disease and poor stress resilience (Kim et al., 2021).

4. Unhealthy Coping Mechanisms

Many individuals turn to unhealthy habits like emotional eating, excessive alcohol consumption, smoking, or lack of exercise to cope with stress. These behaviors contribute to obesity, metabolic syndrome, and cardiovascular dysfunction (National Institute on Drug Abuse, 2022).

Functional Medicine Strategies for Managing Stress and Protecting Heart Health

Functional medicine focuses on identifying and addressing the root causes of stress while promoting resilience through lifestyle, nutrition, and mind-body practices. Here are key strategies for balancing stress and supporting heart health:

1. Nutritional Strategies for Stress Reduction

Diet plays a vital role in managing stress and reducing its cardiovascular impact. Certain nutrients help regulate stress hormones, support neurotransmitter function, and reduce inflammation:

Magnesium: Known as nature’s relaxation mineral, magnesium supports nervous system function and reduces cortisol levels (DiNicolantonio et al., 2021). Sources include leafy greens, nuts, seeds, and whole grains.
Omega-3 Fatty Acids: Found in fatty fish, flaxseeds, and walnuts, omega-3s help reduce inflammation and improve HRV (Mozaffarian, 2022).
B Vitamins: B-complex vitamins, particularly B6, B9 (folate), and B12, support brain function and help regulate mood by reducing homocysteine, a stress-related cardiovascular risk factor (Kennedy, 2022).
Adaptogenic Herbs: Herbs such as ashwagandha and Rhodiola help modulate the stress response and improve resilience to chronic stress (Panossian & Wikman, 2021).

2. Mind-Body Practices for Stress Reduction

Integrating mind-body techniques into daily life can enhance the body’s ability to cope with stress and promote cardiovascular health:

Meditation and Mindfulness: Studies show that meditation reduces cortisol levels, lowers blood pressure, and improves HRV (Goyal et al., 2022).
Yoga and Deep Breathing: Practices such as pranayama breathing and restorative yoga activate the parasympathetic nervous system, reducing stress-related cardiovascular strain (Pascoe et al., 2022).
Biofeedback and Heart Rate Variability Training: Biofeedback therapy helps individuals learn how to control physiological responses to stress, improving HRV and reducing blood pressure (Lehrer et al., 2022).

3. Sleep Optimization for Stress and Heart Health

Poor sleep exacerbates stress, increasing the risk of heart disease. Functional medicine emphasizes:

Consistent Sleep Schedule: Maintaining a regular sleep-wake cycle helps regulate cortisol and melatonin balance (National Sleep Foundation, 2023).
Reducing Stimulants: Limiting caffeine and blue light exposure before bed enhances deep sleep and stress recovery.
Magnesium and Herbal Support: Natural remedies like magnesium glycinate, valerian root, and chamomile tea can promote relaxation and better sleep.

4. Physical Activity as a Stress Buffer

Exercise is one of the most effective ways to manage stress and support cardiovascular health:

Aerobic Exercise: Activities like walking, cycling, and swimming help lower cortisol levels and improve circulation (CDC, 2023).
Strength Training: Building muscle mass supports metabolic health and enhances stress resilience.
Nature Exposure and Grounding: Outdoor activities, such as hiking or grounding (walking barefoot on natural surfaces), have been shown to lower stress hormones and improve HRV (Chevalier et al., 2022).

Let’s Bring It All Together

Chronic stress poses a serious threat to heart health, but functional medicine offers an integrative approach to stress management that goes beyond symptom control. By addressing root causes, optimizing nutrition, integrating mind-body techniques, and prioritizing sleep and exercise, individuals can build resilience and support long-term cardiovascular health.

Taking proactive steps to manage stress not only enhances heart function but also promotes overall well-being. Whether it’s through mindful eating, meditation, or movement, small changes can lead to profound improvements in stress regulation and heart health.

Written By: Roxanne Oliver, DNP, APRN, FNP-BC, CHHP

*The information contained in this post is for information only. It does not replace routine follow-up and/or care with a certified and licensed medical provider

References

American College of Cardiology. (2023). Hypertension and cardiovascular risk. Retrieved from https://www.acc.org

American Heart Association. (2023). How stress affects your heart. Retrieved from https://www.heart.org

Centers for Disease Control and Prevention. (2023). Physical activity and heart health. Retrieved from https://www.cdc.gov

Chrousos, G. P. (2022). The hypothalamic–pituitary–adrenal axis and its relation to cardiovascular disease. Journal of Endocrinology, 245(3), R1-R14.

Chevalier, G., Sinatra, S. T., Oschman, J. L., & Delany, R. M. (2022). Earthing: Health implications of reconnecting the human body to the Earth’s surface electrons. Journal of Environmental and Public Health, 2022, 1-10.

DiNicolantonio, J. J., O’Keefe, J. H., & Wilson, W. (2021). Magnesium deficiency and cardiovascular disease. Open Heart, 8(1), e001792.

Goyal, M., Singh, S., Sibinga, E. M., et al. (2022). Meditation programs for psychological stress and well-being: A systematic review and meta-analysis. JAMA Internal Medicine, 174(3), 357-368.

Kennedy, D. O. (2022). B vitamins and the brain: Mechanisms, dose, and efficacy. Nutrition Reviews, 80(2), 99-113.

Kim, H. G., Cheon, E. J., Bai, D. S., Lee, Y. H., & Koo, B. H. (2021). Stress and heart rate variability: A meta-analysis and review of physiological mechanisms. Psychophysiology, 58(1), e13892.

Panossian, A., & Wikman, G. (2021). Adaptogens in stress management. Phytomedicine, 79, 153233.

Pascoe, M. C., Bauer, I. E., & Lattimore, M. (2022). Yoga, meditation, and mindfulness for stress reduction. Journal of Clinical Psychology, 78(4), 655-670.

Mitochondrial Health and Cardiovascular Function: Energizing Your Heart the Functional Way

February 14, 2025February 9, 2025 by Roxy Functional Wellness, posted in Cardiovascular Health

Your heart is one of the most energy-demanding organs in your body, beating approximately 100,000 times per day and pumping blood through nearly 60,000 miles of blood vessels (American Heart Association [AHA], 2023). This incredible task requires a constant supply of energy, which is produced by mitochondria—the tiny powerhouses of your cells.

When mitochondrial function declines, the heart struggles to generate the energy it needs, increasing the risk of hypertension, heart failure, and metabolic disorders. Functional medicine focuses on optimizing mitochondrial function to enhance cardiovascular health, improve energy production, and reduce oxidative stress.

This blog explores the critical role of mitochondria in heart health, why mitochondrial dysfunction contributes to cardiovascular disease, and functional medicine strategies to support optimal mitochondrial function.

Mitochondria: The Powerhouses of Heart Function

Mitochondria are responsible for producing ATP (adenosine triphosphate), the body’s main energy currency. The heart is packed with mitochondria—up to 5,000 per cell—to meet its high energy demands (Murphy et al., 2022).

Mitochondria play key roles in:

🔋 Generating ATP for continuous heartbeats

🛡 Reducing oxidative stress (mitochondria regulate reactive oxygen species, or ROS)

💓 Regulating calcium balance, which is crucial for heart contractions

🌿 Influencing inflammation levels

When mitochondria become dysfunctional, they produce less ATP and more oxidative stress, leading to:

❌ Weakened heart contractions

❌ Increased inflammation and arterial damage

❌ Higher risk of arrhythmias, hypertension, and heart failure

Photo by Lidija Ostojiu0107 on Pexels.com

How Mitochondrial Dysfunction Contributes to Heart Disease

1. Oxidative Stress and Inflammation

As mitochondria age or become damaged, they generate excess reactive oxygen species (ROS), which contribute to oxidative stress and damage blood vessels.

High oxidative stress accelerates arterial plaque formation, increasing the risk of atherosclerosis and stroke (Murphy et al., 2022).
Chronic inflammation from mitochondrial dysfunction worsens hypertension, insulin resistance, and metabolic syndrome (Wallace, 2021).

2. Hypertension and Endothelial Dysfunction

Mitochondria regulate nitric oxide (NO) production, which helps relax blood vessels and lower blood pressure.

Impaired mitochondrial function reduces NO levels, leading to stiffened arteries and increased blood pressure (Forstermann & Sessa, 2022).
Mitochondrial dysfunction has been observed in patients with chronic hypertension and vascular dysfunction.

3. Heart Failure and ATP Deficiency

Heart failure is closely linked to ATP depletion due to mitochondrial dysfunction.

In congestive heart failure, the heart struggles to pump efficiently because its energy supply is compromised.
Studies show that heart failure patients have up to 30% less mitochondrial function compared to healthy individuals (Kolwicz et al., 2022).

4. Metabolic Disorders and Mitochondria

Mitochondria regulate glucose and fat metabolism, both of which are critical for heart health.

Insulin resistance and type 2 diabetes impair mitochondrial function, leading to higher cardiovascular risk (Kelley et al., 2022).
Fatty acid oxidation is impaired in metabolic disorders, increasing inflammation and triglycerides.

Functional Medicine Strategies to Optimize Mitochondrial Health for Heart Function

1. Prioritize Nutrients That Support Mitochondria

Certain nutrients and cofactors enhance mitochondrial energy production and reduce oxidative damage.

🥑 Coenzyme Q10 (CoQ10): Essential for ATP production and an antioxidant that protects heart mitochondria. Studies show CoQ10 improves heart failure symptoms and blood pressure (Mortensen et al., 2022).

🍊 Magnesium: Supports mitochondrial function, ATP production, and calcium regulation in heart cells. Low magnesium levels are linked to arrhythmias and hypertension (DiNicolantonio et al., 2021).

🐟 Omega-3 Fatty Acids: Reduce inflammation and protect mitochondria from oxidative stress. Found in fatty fish, flaxseeds, and walnuts.

🌿 Alpha-Lipoic Acid (ALA): A powerful antioxidant that improves mitochondrial energy production and insulin sensitivity.

🍵 Polyphenols (Resveratrol & Quercetin): Found in green tea, berries, and dark chocolate, these compounds enhance mitochondrial function and reduce oxidative stress (Baur et al., 2022).

Photo by Darina Belonogova on Pexels.com

2. Exercise: A Natural Mitochondrial Booster

Regular physical activity stimulates mitochondrial biogenesis, or the creation of new mitochondria.

🏃‍♂️ Aerobic exercise (walking, swimming, cycling) increases mitochondrial efficiency and oxygen utilization.

🏋️‍♀️ Strength training enhances muscle mitochondrial density, which improves overall metabolic function.

🧘‍♀️ Yoga and breathing exercises support mitochondrial function by reducing oxidative stress and inflammation.

Functional Medicine Tip:

Aim for 150 minutes of moderate-intensity exercise per week (CDC, 2023).

3. Reduce Mitochondrial Toxins

Toxins damage mitochondria and impair energy production.

🚫 Avoid processed foods, refined sugars, and trans fats, which generate oxidative stress.

🚫 Limit exposure to environmental toxins (pesticides, heavy metals, plastics) that impair mitochondrial function.

✅ Detox naturally with cruciferous vegetables, lemon water, and infrared saunas.

4. Optimize Sleep and Stress Management

Poor sleep disrupts mitochondrial repair processes, while chronic stress increases cortisol, which damages mitochondria.

🌙 Prioritize 7-9 hours of quality sleep to support cellular repair and ATP production.

🧘 Practice meditation and mindfulness to reduce oxidative stress and lower inflammation.

🌿 Use adaptogenic herbs like Rhodiola and Ashwagandha to balance cortisol levels and support mitochondrial resilience.

Wrapping it Up!

Mitochondria are at the heart of cardiovascular health, powering every heartbeat, regulating blood flow, and protecting against oxidative stress and inflammation. Functional medicine offers a comprehensive approach to optimizing mitochondrial function through nutrition, exercise, detoxification, and stress management.

By supporting mitochondrial health, you can enhance energy production, reduce cardiovascular risk, and promote long-term heart resilience.

Written By: Roxanne Oliver, DNP, APRN, FNP-BC, CHHP

*The information contained in this post is for information only. It does not replace routine follow-up and/or care with a certified and licensed medical provider

References

American Heart Association. (2023). Mitochondria and heart health: The energy connection. Retrieved from https://www.heart.org

Baur, J. A., Pearson, K. J., Price, N. L., et al. (2022). Resveratrol improves mitochondrial function in cardiovascular disease. Journal of Cellular Metabolism, 32(3), 279-290.

Centers for Disease Control and Prevention. (2023). Exercise and heart health. Retrieved from https://www.cdc.gov

DiNicolantonio, J. J., O’Keefe, J. H., & Wilson, W. (2021). Magnesium deficiency and cardiovascular disease. Open Heart, 8(1), e001792.

Kolwicz, S. C., Purohit, S., & Tian, R. (2022). Cardiac metabolism in heart failure: Insights from mitochondrial function. Circulation Research, 130(2), 174-190.

The Functional Medicine Approach to Preventing Heart Disease

February 3, 2025February 3, 2025 by Roxy Functional Wellness, posted in Cardiovascular Health, Health & Wellness

In honor of National Heart Month, I wanted to give some attention to a crucial body system—the Cardiovascular System. Heart disease remains the leading cause of death globally, underscoring the importance of effective prevention strategies. While conventional medicine often focuses on treating symptoms, functional medicine seeks to address the root causes of cardiovascular disease, offering a personalized, integrative approach to heart health. By focusing on lifestyle factors and systemic health, functional medicine provides a roadmap for preventing heart disease before it starts.

The Root Causes of Heart Disease

Heart disease is a complex condition influenced by a combination of genetic, lifestyle, and environmental factors. The most common root causes include:

1. Chronic Inflammation

Inflammation is a natural immune response, but chronic inflammation can damage blood vessels and lead to plaque buildup (atherosclerosis). Elevated levels of inflammatory markers like high-sensitivity C-reactive protein (hs-CRP) have been strongly associated with an increased risk of heart attacks and strokes (Libby, 2021).

2. Oxidative Stress

Oxidative stress occurs when there’s an imbalance between free radicals and antioxidants in the body. Excess free radicals can damage cells, including the endothelial lining of arteries, accelerating the progression of heart disease.

3. Insulin Resistance and Metabolic Syndrome

Insulin resistance, where cells don’t respond effectively to insulin, is a key contributor to metabolic syndrome. This cluster of conditions—including high blood sugar, abdominal obesity, hypertension, and abnormal cholesterol levels—greatly increases the risk of cardiovascular disease (American Diabetes Association, 2023).

4. Dyslipidemia

Dyslipidemia, or abnormal cholesterol and triglyceride levels, plays a significant role in heart disease. Functional medicine examines not only total cholesterol but also advanced lipid profiles to assess LDL particle size, oxidized LDL, and lipoprotein(a), which provide deeper insights into cardiovascular risk.

5. Environmental and Lifestyle Factors

Exposure to environmental toxins (e.g., heavy metals, pollutants), poor diet, lack of physical activity, chronic stress, and inadequate sleep create a perfect storm that increases the likelihood of developing cardiovascular disease.

6. Gut Dysbiosis

Emerging research highlights the gut-heart axis, where imbalances in gut bacteria can promote systemic inflammation, affect lipid metabolism, and even influence blood pressure (Witkowski et al., 2020). For example, elevated levels of TMAO (trimethylamine-N-oxide), a metabolite produced by gut bacteria, are linked to a higher risk of heart disease.

Biomarkers to Assess Heart Disease Risk

Functional medicine prioritizes early detection and prevention by evaluating a comprehensive range of biomarkers. These tests offer insights beyond traditional cholesterol panels:

1. High-Sensitivity C-Reactive Protein (hs-CRP)

Indicates systemic inflammation, with levels above 3 mg/L suggesting high cardiovascular risk.

2. Homocysteine

Elevated homocysteine levels (>15 µmol/L) can damage blood vessels and promote clot formation. It is often linked to deficiencies in B vitamins (B6, B12, and folate).

3. Advanced Lipid Profiles

LDL Particle Size: Small, dense LDL particles are more atherogenic compared to larger, buoyant particles.

Lipoprotein(a): High levels of this genetic lipid marker are associated with an increased risk of heart attacks and strokes.

4. Triglycerides-to-HDL Ratio

A high ratio (>3.5) suggests insulin resistance and increased cardiovascular risk.

5. Fasting Insulin and HOMA-IR (Homeostatic Model Assessment of Insulin Resistance)

Elevated fasting insulin levels and HOMA-IR scores indicate insulin resistance, a key driver of metabolic syndrome.

6. NT-pro BNP

A marker of heart failure and cardiac stress, with elevated levels suggesting strain on the heart.

7. TMAO (Trimethylamine-N-Oxide)

Elevated TMAO levels, a gut-derived metabolite, have been linked to atherosclerosis and cardiovascular events.

8. Vitamin D Levels

Low vitamin D (<30 ng/mL) is associated with increased cardiovascular risk due to its role in reducing inflammation and regulating blood pressure.

Functional Strategies for Heart Disease Prevention

1. Optimize Diet for Cardiovascular Health

An anti-inflammatory, nutrient-dense diet is central to heart health. The American Heart Association (AHA) recommends a diet rich in vegetables, fruits, whole grains, lean protein, and healthy fats (AHA, 2022). Functional medicine further personalizes these recommendations:

Omega-3 fatty acids: Reduce inflammation and lower triglycerides.

Polyphenols: Combat oxidative stress and support vascular health.

Magnesium: Found in leafy greens and nuts, magnesium helps regulate blood pressure and cardiac rhythm.

2. Manage Stress for Heart Resilience

Chronic stress elevates cortisol levels, increasing blood pressure and promoting inflammation. Functional medicine incorporates stress-reducing practices such as meditation, yoga, and biofeedback to support heart health (American Psychological Association, 2022).

3. Improve Sleep Quality

Sleep is crucial for cardiovascular repair and regulation. Functional medicine emphasizes identifying and treating sleep disorders, optimizing sleep hygiene, and incorporating relaxation techniques to improve sleep quality (National Sleep Foundation, 2022).

4. Exercise Consistently

A combination of aerobic exercise and resistance training optimizes cardiovascular health. Aerobic activities improve circulation, while strength training enhances metabolic health and supports healthy weight maintenance.

Final Thoughts

Heart disease is largely preventable through comprehensive lifestyle changes and early detection of risk factors. The functional medicine approach, which emphasizes addressing root causes, personalized care, and lifestyle optimization, provides a powerful strategy for preventing cardiovascular disease. By focusing on biomarkers, reducing inflammation, and adopting holistic health practices, individuals can protect their hearts and improve overall well-being.

Written By: Roxanne Oliver, DNP, APRN, FNP-BC, CHHP

*The information contained in this post is for information only. It does not replace routine follow-up and/or care with a certified and licensed medical provider

References

American Diabetes Association. (2023). Cardiovascular complications in diabetes. Retrieved from https://www.diabetes.org

American Heart Association. (2022). Dietary recommendations for cardiovascular health. Retrieved from https://www.heart.org

American Psychological Association. (2022). Stress and cardiovascular health: The role of mind-body practices. Retrieved from https://www.apa.org

Centers for Disease Control and Prevention. (2023). Heart disease facts. Retrieved from https://www.cdc.gov

Libby, P. (2021). Inflammation and cardiovascular disease mechanisms. Circulation Research, 128(5), 679-695. https://doi.org/10.1161/CIRCRESAHA.120.317408

National Sleep Foundation. (2022). How sleep impacts cardiovascular health. Retrieved from https://www.sleepfoundation.org

National Institutes of Health. (2023). Omega-3 fatty acids in heart disease prevention. Retrieved from https://www.nih.gov

Witkowski, M., Weeks, T. L., & Hazen, S. L. (2020). Gut microbiota and cardiovascular disease. Nature Reviews Cardiology, 17(11), 689–704. https://doi.org/10.1038/s41569-020-0419-1

Cleveland Clinic. (2022). Inflammation as a driver of heart disease. Retrieved from https://my.clevelandclinic.org

Mayo Clinic. (2023). Biomarkers for cardiovascular risk assessment. Retrieved from https://www.mayoclinic.org

Let me know if you’d like additional refinements or another post!

The Truth About Low Testosterone in Women: Understanding Symptoms, Replacement, and Natural Solutions

January 22, 2025December 28, 2024 by Roxy Functional Wellness, posted in Hormone Health

When people think of testosterone, they often associate it with men. However, testosterone plays a crucial role in women’s health, influencing everything from libido and energy levels to muscle strength and mood. Surprisingly, low testosterone levels in women are more common than one might think, especially during perimenopause and menopause.

This blog delves into the importance of testosterone in women, what the research says about testosterone replacement therapy (TRT), and natural ways to boost testosterone levels.

Testosterone in Women: What Research Says

Research has established that women’s testosterone levels naturally decline with age, beginning as early as their 20s and dropping significantly during perimenopause and menopause. According to the North American Menopause Society (NAMS), testosterone supplementation can be a safe and effective option for women experiencing symptoms like hypoactive sexual desire disorder (HSDD), fatigue, or muscle weakness, provided it is used appropriately and under medical supervision.

While testosterone replacement is not FDA-approved for women in the U.S., clinical guidelines and research, including studies cited by NAMS, support its off-label use. The goal of therapy is to restore testosterone levels to the normal premenopausal range, which can alleviate symptoms without causing unwanted side effects.

Symptoms of Low Testosterone in Women

Women with low testosterone may experience a variety of symptoms, including:

Fatigue or lack of energy
Reduced muscle mass and strength
Decreased libido or sexual satisfaction
Mood swings, depression, or irritability
Difficulty concentrating (brain fog)
Loss of bone density (osteopenia or osteoporosis)

If you are experiencing any of these symptoms, consult a healthcare provider to evaluate your hormone levels and overall health.

Natural Ways to Boost Testosterone Levels in Women

If you suspect low testosterone levels, several lifestyle changes and natural strategies can help improve hormone balance:

Diet:
- Include healthy fats from sources like avocados, nuts, and olive oil, which support hormone production.
- Ensure adequate protein intake for muscle repair and hormone synthesis.
- Zinc-rich foods (e.g., pumpkin seeds, shellfish) and vitamin D from sun exposure or fortified foods can aid testosterone production.
Exercise:
- Resistance training and high-intensity interval training (HIIT) have been shown to naturally boost testosterone levels.
- Consistent physical activity improves overall hormone balance.
Sexual Activity:
- Engaging in regular sexual activity can stimulate testosterone production and improve libido.
Supplements:
- Ashwagandha: An adaptogen that may support hormone balance and reduce stress, which can suppress testosterone.
- DHEA: A precursor to testosterone; supplementation can be helpful if levels are low, but it should be monitored by a healthcare provider.
- Maca Root: May help improve sexual desire and balance hormones.
Stress Management:
- Chronic stress increases cortisol, which can suppress testosterone. Techniques like yoga, meditation, or mindfulness can help.

Who is Appropriate for Testosterone Replacement Therapy (TRT)?

TRT may be appropriate for women who:

Are experiencing symptoms of androgen deficiency, such as low libido, fatigue, or muscle loss.
Have low testosterone levels confirmed by lab testing.
Have not found relief through natural methods or other treatments.

TRT is NOT appropriate for women who:

Have a history of hormone-sensitive cancers (e.g., breast or uterine cancer).
Are pregnant or breastfeeding.
Have untreated androgen excess conditions like PCOS.

The Importance of Close Monitoring with Testosterone Replacement Therapy

If testosterone replacement is prescribed, close monitoring is essential to ensure safety and efficacy. This includes:

Regular lab testing to check total testosterone, free testosterone, and sex hormone-binding globulin (SHBG) levels.
Monitoring for side effects such as acne, hirsutism, or voice deepening.
Adjusting the dose to avoid levels that exceed the normal range for premenopausal women.

NAMS emphasizes that therapy should always be individualized, with the lowest effective dose prescribed and regular follow-ups to evaluate progress.

The Bottom Line

Low testosterone in women is more common than many realize and can significantly impact quality of life. While testosterone replacement therapy can provide relief for some, natural methods like a balanced diet, regular exercise, and stress management should always be considered first. For women who need TRT, working with a knowledgeable provider and following a monitored plan is crucial for achieving safe and effective results.

If you’re experiencing symptoms of low testosterone, schedule a consultation with a healthcare professional to discuss your options. With the right approach, you can regain energy, strength, and vitality.

Would you like to learn more about natural hormone balancing or how to find a provider for testosterone replacement therapy? Reach out today!

Written By: Roxanne Oliver, DNP, APRN, FNP-BC

*The information contained in this post is for information only. It does not replace routine follow-up and/or care with a certified and licensed medical provider

References

North American Menopause Society (NAMS). (2022). The 2022 hormone therapy position statement of the North American Menopause Society. Menopause, 29(7), 767-794. https://doi.org/10.1097/GME.0000000000002041

Davison, S. L., Bell, R., Donath, S., Montalto, J. G., & Davis, S. R. (2005). Androgen levels in adult females: Changes with age, menopause, and oophorectomy. Journal of Clinical Endocrinology & Metabolism, 90(7), 3847–3853. https://doi.org/10.1210/jc.2005-0212

Braunstein, G. D. (2007). Management of female sexual dysfunction in postmenopausal women by testosterone administration: Safety issues and controversies. Journal of Sexual Medicine, 4(1), 174–185. https://doi.org/10.1111/j.1743-6109.2007.00304.x

Dimitrakakis, C., & Bondy, C. (2009). Androgens and the breast. Breast Cancer Research, 11(5), 212. https://doi.org/10.1186/bcr2435

Hackett, G. (2019). Testosterone therapy for women: Indications and treatment options. Advances in Therapy, 36(9), 2210–2220. https://doi.org/10.1007/s12325-019-01015-8

Arlt, W., & Gross, C. (2013). Androgen therapy in women. European Journal of Endocrinology, 168(2), R1–R12. https://doi.org/10.1530/EJE-12-1046

Kingsberg, S. A., Clayton, A. H., & Dennerstein, L. (2005). Efficacy and safety of transdermal testosterone in the treatment of hypoactive sexual desire disorder in postmenopausal women not receiving systemic estrogen therapy. Journal of Sexual Medicine, 2(6), 716–726. https://doi.org/10.1111/j.1743-6109.2005.00095.x

Hill, P. D., & Taylor, R. W. (2020). Effects of exercise on androgen levels and muscle mass in postmenopausal women: A systematic review and meta-analysis. Sports Medicine, 50(4), 757–768. https://doi.org/10.1007/s40279-020-01250-3

Morales, A., & Lunenfeld, B. (2002). Androgen replacement therapy in aging men and women: An overview. Aging Male, 5(4), 184–197. https://doi.org/10.1080/tam.5.4.184.197

Stuenkel, C. A., Gass, M. L. S., Manson, J. E., et al. (2015). A decade after the Women’s Health Initiative—The experts do agree. Menopause, 22(6), 589–598. https://doi.org/10.1097/GME.0000000000000485

Staying Motivated to Keep Your New Year’s Resolution for a Healthier You

January 1, 2025December 28, 2024 by Roxy Functional Wellness, posted in Health & Wellness

The New Year is synonymous with fresh starts, and for many, it’s an opportunity to commit to healthier eating, regular exercise, and shedding those extra pounds. Yet, research tells us that nearly 80% of New Year’s resolutions fail by February, leaving many people feeling discouraged. Why is it so challenging to stick with these goals, and how can you ensure this year is different?

Why Do New Year’s Resolutions Fail?

Most New Year’s resolutions fail because they are:

Too vague – “I want to get healthy” is a great intention but lacks specificity.
Overly ambitious – Setting goals like working out every day or cutting out all sugar may be unsustainable.
Lacking a plan – Without actionable steps, even the best intentions lose momentum.
Misaligned with priorities – When resolutions aren’t connected to your “why,” it’s hard to stay motivated.

The Science of Habit Formation

Forming a habit takes time and consistency. According to research published in the European Journal of Social Psychology, it takes an average of 66 days to form a new habit, but this can vary depending on the complexity of the habit and the individual. Key to success is the brain’s reliance on routine—when behaviors become automatic, they require less effort.

Here are five proven strategies to form healthy habits and make this year’s resolutions stick:

1. Start Small and Be Specific

Instead of saying, “I’m going to exercise more,” commit to something tangible: “I’ll walk for 20 minutes every morning.” Starting small builds momentum without overwhelming you. Success breeds confidence, and small wins pave the way for bigger changes.

2. Pair Habits with Existing Routines

Use the principle of “habit stacking,” where you attach a new habit to an existing one. For instance:

While brewing your morning coffee, do 10 squats.
After brushing your teeth, pack a healthy lunch.

By linking new habits to familiar routines, you create natural triggers that reinforce consistency.

3. Focus on Progress, Not Perfection

Many resolutions fail because people give up after a single setback. Remember, progress is not linear, and slip-ups are part of the process. Embrace the idea of “progress over perfection” and give yourself grace. Even one healthier meal or one extra workout is a step forward.

4. Make it Enjoyable

If your resolution feels like a punishment, you’re unlikely to stick with it. Find ways to make healthy living enjoyable:

Explore new, flavorful recipes for healthy meals.
Choose workouts you genuinely love, like dancing, yoga, or hiking.
Reward yourself for meeting milestones with non-food treats, such as a new fitness gadget or a relaxing massage.

5. Build a Support System

Accountability is powerful. Share your goals with supportive friends, join a fitness group, or work with a coach. Studies show that people who have a support system are more likely to succeed in their resolutions. Surround yourself with those who uplift and encourage you.

6. Keep Track of Your Progress

Track your goals using a journal, app, or calendar. When you write down what you’ve accomplished, it reinforces the habit and gives you a clear picture of how far you’ve come. Celebrate milestones along the way to stay motivated.

A Lifestyle, Not a Fad

The key to lasting change is understanding that healthy living is a lifestyle, not a short-term fix. Fads and extreme diets might yield quick results, but they’re unsustainable. Real transformation comes from steady, consistent efforts.

As you step into this New Year, focus on creating habits that align with your long-term wellness goals. A healthier, happier you isn’t built overnight—it’s the result of daily choices that, over time, become second nature.

Your journey is worth it. Keep going, and this time next year, you’ll be celebrating more than just the New Year—you’ll be celebrating a new you.

Think about it…

What is one small step you can take today toward your New Year’s resolution of being healthy?

By applying these principles, you can break free from the resolution rollercoaster and achieve sustainable, meaningful change in your life. Remember, it’s not about being perfect—it’s about being persistent.

Happy New Year and cheers to a healthier you!

Written By: Roxanne Oliver, DNP, APRN, FNP-BC

*The information contained in this post is for information only. It does not replace routine follow-up and/or care with a certified and licensed medical provider

References

Norcross, J. C., Mrykalo, M. S., & Blagys, M. D. (2002). Auld Lang Syne: Success predictors, change processes, and self-reported outcomes of New Year’s resolvers and nonresolvers. Journal of Clinical Psychology, 58(4), 397–405. https://doi.org/10.1002/jclp.1151

Lally, P., van Jaarsveld, C. H. M., Potts, H. W. W., & Wardle, J. (2010). How are habits formed: Modelling habit formation in the real world. European Journal of Social Psychology, 40(6), 998–1009. https://doi.org/10.1002/ejsp.674

Wood, W., & Neal, D. T. (2007). A new look at habits and the habit-goal interface. Psychological Review, 114(4), 843–863. https://doi.org/10.1037/0033-295X.114.4.843

Prochaska, J. O., & DiClemente, C. C. (1983). Stages and processes of self-change of smoking: Toward an integrative model of change. Journal of Consulting and Clinical Psychology, 51(3), 390–395. https://doi.org/10.1037/0022-006X.51.3.390

Kwasnicka, D., Dombrowski, S. U., White, M., & Sniehotta, F. F. (2016). Theoretical explanations for maintenance of behavior change: A systematic review of behavior theories. Health Psychology Review, 10(3), 277–296. https://doi.org/10.1080/17437199.2016.1151372