Rooted Health and Wellness-Indiana

Rooted Health and Wellness-Indiana Optimize your health through personalized approach to metabolic health, hormones, and functional medicine.

Magnesium doesn't get nearly as much attention as some other nutrients, but your body relies on it for hundreds of bioch...
09/05/2026

Magnesium doesn't get nearly as much attention as some other nutrients, but your body relies on it for hundreds of biochemical reactions every single day.

It helps support:
Normal muscle and nerve function
❤️ Normal heart rhythm and cardiovascular function
⚡ Energy production
🩸 Glucose metabolism
🦴 Bone health
🧬 Protein and DNA synthesis

And as we move through our 40s and 50s, maintaining a nutrient-dense diet becomes increasingly important for supporting muscle, bone, metabolic and cardiovascular health.

So how do you get more magnesium?
Start with your food.

Try adding:
🎃 Pumpkin seeds to yogurt, oatmeal or salads
🥜 Almonds or cashews as a snack
🫘 Beans and lentils to soups, salads and bowls
🥬 Spinach and other leafy greens to meals
🌾 Whole grains such as oats and brown rice
🥑 Avocado to breakfast or lunch
🍫 A little dark chocolate as an occasional treat

Women age 31 and older generally need about 320 mg of magnesium per day, while men need about 420 mg. Many people can meet their needs through a varied diet.

Magnesium supplements can be useful in certain situations, but more isn't necessarily better. Different forms of magnesium are absorbed differently and can have different effects on the digestive system.

And if you're considering supplementation, especially if you have kidney problems or take medications, it's worth discussing it with your healthcare provider.
Don't wait until you're taking a handful of supplements to start thinking about your nutrients.

09/04/2026

Testosterone does a whole lot more than support libido.

It plays a role in energy, muscle mass and strength, motivation, mood, bone health, s*xual function, and body composition — in both men AND women.

The goal isn’t “more testosterone.”

It’s the right level for the right person, alongside the rest of the hormone picture. 🌿

📍Rooted Health & Wellness | Columbus, Indiana

What we eat absolutely matters, but blood glucose is influenced by much more than a single meal or how much sugar you pu...
09/04/2026

What we eat absolutely matters, but blood glucose is influenced by much more than a single meal or how much sugar you put in your coffee.

Your body is constantly balancing glucose, insulin, hormones, activity and energy needs.

Some of the factors that can influence blood sugar include:

🧬 Genetics: Family history can influence your risk for insulin resistance and type 2 diabetes.
🩸 Insulin resistance: When cells become less responsive to insulin, the body may need to produce more insulin to keep blood glucose in range. Over time, blood sugar can begin to rise.
😴 Sleep: Poor sleep and disrupted sleep can negatively affect insulin sensitivity and glucose regulation.
😮‍💨 Stress: Stress hormones such as cortisol help your body respond to challenges, but they can also increase blood glucose.
🏃‍♀️ Activity: Your muscles use glucose for energy, so regular movement plays an important role in glucose management.
💪 Muscle mass: Muscle is one of the body's major sites for glucose disposal. Maintaining muscle becomes particularly important as we age.
🌸 Hormonal changes: Changes during perimenopause and menopause can affect body composition, insulin sensitivity and metabolic health.
🥗 Overall dietary pattern: It's not just about avoiding sugar. The overall balance of protein, fiber, carbohydrates, fats, portions and minimally processed foods matters.

So what should you do?

If your fasting glucose, A1C or other metabolic markers are consistently changing, that's worth a conversation with your healthcare provider.
A more complete look at your health can make a difference.

When women think about health... it usually doesn't involve muscle.💪 Building muscle is an important part of metabolic a...
09/03/2026

When women think about health... it usually doesn't involve muscle.

💪 Building muscle is an important part of metabolic and healthy aging.

Your muscles help your body:
- Maintain strength and mobility
- Use glucose effectively
- Support your bones and joints
- Maintain a healthy body composition
- Handle physical demands and recover from them
- Support overall metabolic and cardiovascular health

Muscle becomes easier to lose with age if we aren't intentional about maintaining it.

Changes in activity, nutrition, aging and the hormonal transition of perimenopause and menopause can all influence body composition and muscle mass.

Building and preserving muscle is a long-term health strategy.
You don't need to spend hours in the gym. You just need to start treating muscle like an investment in your future health.

Strength isn't just about what you can lift today, it's about what you want your body to be able to do 10, 20 and 30 years from now.

09/02/2026

Your testosterone is “normal”… but are you actually able to use it? 👀

Here’s the difference:

🧪 Total testosterone = all the testosterone circulating in your bloodstream.

🔒 SHBG (s*x hormone-binding globulin) = a protein that binds to testosterone. When SHBG is higher, more testosterone can be bound up and unavailable.

⚡ Free testosterone = the small portion that isn’t bound and is available to interact with your tissues.

That means two people can have the same total testosterone and potentially feel very different depending on their SHBG and free testosterone.

This is why we don’t treat a single number at Rooted.

We look at the whole picture: your labs + your symptoms + how you actually feel.

Because “in range” and optimal for you aren’t always the same thing.

📍Rooted Health & Wellness | Columbus, Indiana

Your health screenings shouldn't be based on your age alone... BUT age is one of the biggest factors that determines whe...
08/31/2026

Your health screenings shouldn't be based on your age alone... BUT age is one of the biggest factors that determines when certain screenings become important.

And preventive care isn't just about finding disease. It's about identifying risk early, when you may have more opportunities to intervene.
A few milestones worth remembering:

🎀 40: Routine mammography begins for average-risk women under current guidance, with screening every other year through age 74.
🩺 45: Colorectal cancer screening begins for average-risk adults. There are several options, including stool-based testing and colonoscopy.
🦴 65: Women should be screened for osteoporosis with bone-density testing; younger postmenopausal women may need screening earlier if their risk is elevated.
🩺 Throughout adulthood: Blood pressure, cholesterol, blood sugar, mental health, vaccinations, and other preventive measures should be reviewed regularly.

And for women in their 40s and 50s, don't overlook the menopause transition. Changes in menstrual cycles, blood pressure, cholesterol and blood sugar can all be important pieces of your overall health.

Know what you're due for. Know your numbers. Know your family history. And have the conversations with your P*P.

Save this post as a reminder to review your preventive screenings at your next appointment.

Hormone health can feel overwhelming.One person says you need to test your hormones. Another says it's your cortisol. So...
08/29/2026

Hormone health can feel overwhelming.

One person says you need to test your hormones. Another says it's your cortisol. Someone else recommends a supplement for your thyroid, a different diet for your estrogen, and suddenly you're trying to solve 12 different problems at once.

But hormones don't work in isolation.

Your menstrual cycle, nutrition, blood sugar, sleep, movement, stress response, nervous system, thyroid, metabolic health and overall lifestyle all interact with your endocrine system.

That's why hormone health care needs to look beyond a single lab value. That may mean looking at your symptoms and cycle history alongside appropriate laboratory testing and other foundational factors.

And this is exactly why it can be valuable to work with a provider who understands women's hormones and the changes that occur throughout different stages of life.

Your primary care provider plays an important role in your overall health... but hormone-related concerns can sometimes require a more specialized conversation.

If you're experiencing changes in your cycle, energy, sleep, mood, body composition, libido or other symptoms, you don't have to spend hours trying to connect the dots yourself.
Let's look at the whole picture.

You don't have to be a healthcare professional to understand some of the basic numbers that give you insight into your h...
08/28/2026

You don't have to be a healthcare professional to understand some of the basic numbers that give you insight into your health.

Knowing a baseline can help you recognize trends and have more informed conversations with your personal healthcare provider.

Ever walk into a room and completely forget why you’re there? Or reread the same sentence three times because your brain...
08/27/2026

Ever walk into a room and completely forget why you’re there? Or reread the same sentence three times because your brain just isn't connecting?

Occasional forgetfulness happens to everyone. But persistent brain fog or difficulty concentrating deserves some attention, especially when it represents a change from your normal.

Mental clarity can be influenced by many aspects of health, including:

🧠 Sleep: Your brain needs adequate restorative sleep to support memory and concentration.
🥗 Nutrition: Your brain relies on a steady supply of nutrients and energy.
💧 Hydration: Even mild dehydration can affect how you feel and function.
😮‍💨 Stress: Chronic stress can make it harder to focus, remember and regulate emotions.
🏃‍♀️ Movement: Regular physical activity supports cardiovascular and brain health.
⚖️ Hormonal changes: Shifts during perimenopause and menopause can affect concentration and memory.
🩸 Underlying health issues: Thyroid problems, anemia, nutrient deficiencies, medication effects and blood-sugar issues can sometimes contribute to cognitive symptoms.

⚠️ The important thing the note - Don't automatically assume brain fog is “just getting older.” And don't assume you need another supplement to fix it, either.

If mental fog is persistent, worsening, or affecting your work or daily activities, talk with your healthcare provider about what may be contributing.

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2667 Fox Pointe Drive
Columbus, IN
47203

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