Tag: functional medicine

My Wellness Journey: From 254lbs to 120lbs

by Roxy Functional Wellness, posted in Health & Wellness, Weight Loss

This month marks the 9th anniversary of when I made a promise to myself that I would not give up on myself. In 2015, my life wasn’t where I wanted it to be physically and mentally. I had a great career and a wonderful, supportive family, but my ability to enjoy life felt limited. As a Family Nurse Practitioner, I was expected to promote health and wellness, yet I felt like a total hypocrite discussing this. My endocrinologist informed me that I would struggle with my weight forever due to Type II Diabetes and the absence of my thyroid, which was removed in 2010 following a Papillary Thyroid cancer diagnosis. At my heaviest, I weighed 254lbs and struggled to even play with my young children. I knew I had to make a change for myself and for my family. I always tell people I felt like I was trapped inside a body that I knew could be so much more.

Determined to improve my health, I turned to Beachbody (I really can’t say enough good things about this company!). This program provided a structured approach that I desperately needed at the time. That’s the hardest part, right? Where do you start when something is completely new to you?Through portion control and dedicated workouts, particularly the 22 Minute Hard Core program, I managed to lose 50lbs. I was so proud of this as I did it on my own. However, my progress was not without setbacks and I eventually found myself in pain and in a plateau. I developed persistent sciatica, which hindered my ability to be active and even pick up my kids at times.

In search of relief, I discovered yoga. The impact was so profound that I earned my 200-hour yoga certification and began teaching at a local gym. Embracing yoga introduced me to the Ayurvedic lifestyle, which further improved my eating habits and overall wellness. This phase of my life helped me shed an additional 20lbs, and made my sciatica almost non-existent. Despite this, I eventually found myself stuck in another plateau at 180lbs. I always tell people this plateau was the most frustrating as I had come so far but struggled mentally that I wasn’t doing enough. My mental health and confidence also took another hit as I also began dealing with loose skin at this point. Anybody that has dealt with loose skin can attest to how hard it is to deal with not just the physical concerns that loose skin causes but also the mental and emotional concerns. I needed a better option.

To address the loose skin and enhance my confidence, I opted for a tummy tuck. This surgery was life-changing. It not only improved my physical appearance and back health but also boosted my mental well-being and workout efficiency. I cannot say enough positives about getting a tummy tuck. Although it is not for everyone and is definitely NOT a painless surgery, it was well worth it. Despite these improvements, I remained at a weight plateau.

Seeking further assistance, I consulted a certified weight loss doctor who prescribed Ozempic. This medication helped me break through my plateau, leading to better blood sugar control and no more insulin. However, I experienced a significant loss of muscle mass, a trade-off that I will delve into in future posts. With the help of medications (Ozempic/Wegovy/Mounjaro), I reached 140lbs but then faced another plateau for over a year.

At the start of 2024, frustrated and aware that something was off with my hormones, I sought the help of a naturopath. My stress levels were sky high due to work stress, my sleep left much to be desired, my poor husband wasn’t sure what mood I would be in each day, and my weight loss was stagnant. It was at this point, a food intolerance test revealed that dairy was a major issue for me. Eliminating dairy from my diet was transformative: my migraines disappeared, my skin and hair improved, my sleep quality increased, and my inflammatory markers normalized for the first time ever! Finally, I broke through my plateau and reached my goal weight of 120lbs by summer.

From 2016 to now, I have lost a total of 135lbs and have achieved my best mental, emotional, physical, and spiritual health. This journey has been challenging but incredibly rewarding. It has taught me that weight loss is not just about calories in and out; it’s about finding balance and understanding your body. Through my personal journey, wellness has become my passion, and I enjoy coming alongside others to support them achieve their wellness goals. I truly believe everyone deserves to feel their best. I look forward to sharing more insights from my journey (there is just so much!) and helping others on their path to health each week in this blog.

Never give up—your wellness journey is worth every step.

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.

The Transformative Power of Exercise: A Holistic Approach to Stress Management

Featured by Roxy Functional Wellness, posted in Health & Wellness

In the hustle and bustle of modern life, stress has become an almost constant companion for many of us (I can definitely attest to this at times!). From work deadlines to personal responsibilities, the pressures of daily life can take a toll on our mental and physical well-being. However, amidst the chaos, there exists a powerful tool that can help us navigate through stress and emerge stronger: exercise.

The relationship between exercise and stress management is profound and multifaceted. When we engage in physical activity, our bodies undergo a series of changes that not only benefit our physical health but also have a profound impact on our mental and emotional well-being. So, let’s get moving!

Balancing Stress Hormones:

One of the key mechanisms through which exercise helps manage stress is by balancing our stress hormone release. When we encounter stressful situations, our bodies release hormones like cortisol and adrenaline, which trigger the body’s “fight or flight” response. While this response is crucial for dealing with immediate threats, chronic stress can lead to an overproduction of these hormones, which can have detrimental effects on our health.

Regular exercise acts as a natural regulator of stress hormones. When we engage in physical activity, our bodies produce endorphins, often referred to as “feel-good” hormones, which help alleviate stress and promote a sense of well-being. Additionally, exercise helps reduce levels of cortisol in the body, effectively counteracting the negative effects of chronic stress.

The Pitfalls of Excessive Exercise:

While exercise is undoubtedly beneficial for stress management, it’s essential to strike a balance. Too much exercise or engaging in overly rigorous workouts can actually have the opposite effect and stress the body out further. I find this very true with females especially.

Overtraining can lead to a phenomenon known as “exercise-induced stress.” When we push our bodies beyond their limits without giving them adequate time to rest and recover, it can result in hormone imbalances, increased inflammation, and heightened feelings of fatigue and burnout. This can ultimately exacerbate stress levels rather than alleviate them. Not to mention, a person is more prone to physical injury when excessively exercising.

How Do You Know if You Are Over-Exercising?

Identifying whether you’re overexercising requires paying attention to both physical and psychological cues. Physical signs may include persistent fatigue despite adequate rest, prolonged soreness or pain in muscles and joints, increased frequency of injuries, and changes in appetite or weight. Psychologically, feelings of irritability, mood swings, difficulty concentrating, and decreased motivation towards exercise may indicate overexertion. Monitoring heart rate variability, sleep quality, and overall performance during workouts can also provide valuable insights. Listening to your body and giving it the rest and recovery it needs is key to preventing the negative consequences of overtraining. One quick way that to determine if you are too fatigued to exercise and need a break is to get through the first 5-minutes of a workout and evaluate yourself. If you feel too tired to go on and/or are in pain, then take a rest day.

Taking a Holistic Approach:

Taking a holistic approach to a weekly fitness routine involves integrating various types of exercise to promote overall health and well-being. Incorporating elements of cardiovascular exercise, such as running, cycling, or swimming, helps improve heart health and endurance while burning calories. Strength training exercises, including muscle-resistant exercises like weightlifting or bodyweight workouts, play a crucial role in building lean muscle mass, increasing metabolism, and enhancing bone density. Additionally, integrating flexibility and mobility exercises, such as yoga or stretching routines, helps improve joint range of motion, reduce the risk of injury, and promote relaxation. Balancing these different modalities throughout the week ensures a comprehensive approach to fitness that addresses both physical strength and flexibility, contributing to long-term health and vitality.

“Exercise is the most potent and underutilized antidepressant–and it’s free.” – Unknown

To harness the full potential of exercise for stress management, it’s essential to adopt a holistic approach that encompasses not just physical activity but also other aspects of self-care.

  1. Mindfulness Practices: Incorporating mindfulness practices such as meditation, yoga, or tai chi alongside exercise can further enhance stress reduction. These practices help cultivate a sense of presence and awareness, allowing us to better cope with stressors as they arise. My go-to is a Slow Flow Vinyasa with a quick mediation at the finish with Savasana.
  2. Balanced Nutrition: Fueling our bodies with nutrient-dense foods plays a crucial role in managing stress. A balanced diet rich in fruits, vegetables, whole grains, and lean proteins provides the necessary nutrients to support physical and mental well-being. More to come on the importance of nutrition!
  3. Adequate Rest and Recovery: Just as important as exercise itself is giving our bodies ample time to rest and recover. Prioritizing quality sleep and incorporating rest days into our workout routines allows our bodies to repair and recharge, preventing burnout and promoting overall resilience.
  4. Social Connection: Building and nurturing supportive relationships can significantly impact our ability to manage stress. Whether it’s through group exercise classes, team sports, or simply spending time with loved ones, fostering social connections provides a valuable source of emotional support and encouragement.
Photo by The Lazy Artist Gallery on Pexels.com

To pull it all together, exercise holds immense potential as a tool for managing stress and promoting overall well-being. By balancing stress hormone release, avoiding excessive exercise, and embracing a holistic approach to exercise and self-care, we can harness the transformative power of physical activity to navigate life’s challenges with strength, resilience, and vitality.

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

Published: 04/11/2024

*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 Sports Medicine. (2014). ACSM’s guidelines for exercise testing and prescription. Wolters Kluwer Health/Lippincott Williams & Wilkins.

American Psychological Association. (n.d.). The exercise effect. Retrieved from https://www.apa.org/news/press/releases/stress/2013/exercise

Harvard Health Publishing. (n.d.). Exercise and stress: Get moving to manage stress. Retrieved from https://www.health.harvard.edu/staying-healthy/exercising-to-relax

Mayo Clinic. (n.d.). Exercise and stress: Get moving to manage stress. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469

National Institute of Mental Health. (n.d.). 5 Things You Should Know About Stress. Retrieved from https://www.nimh.nih.gov/health/publications/stress/index.shtml

Powers, S. K., & Howley, E. T. (2018). Exercise physiology: Theory and application to fitness and performance. McGraw-Hill Education.

Ratamess, N. A., Alvar, B. A., Evetoch, T. K., Housh, T. J., Kibler, W. B., Kraemer, W. J., & Triplett, N. T. (2009). American College of Sports Medicine position stand. Progression models in resistance training for healthy adults. Medicine & Science in Sports & Exercise, 41(3), 687-708.