Exceptional Wellness

Exceptional Wellness It’s time to make personalized prevention focused primary care the standard. Educate. Equip. Empower.

09/01/2026

Cholesterol is one of my FAVORITE things to coach around.

Why?

Because “your cholesterol is high” is not the end of the conversation.

WHY is it high?

Is insulin resistance playing a role? Alcohol? Genetics? Thyroid function? Your overall eating pattern? Menopause and changing hormones? Metabolic health?

And what does the rest of your cardiovascular risk actually look like?

I especially want women in their 50s, 60s and beyond to understand this because you deserve more than being handed a lab result and spending the rest of your life afraid of eating an egg.

We can ask better questions.

We can look at better data.

And we can work on the things that actually apply to YOUR body.

I want Grammy lifting weights, eating enough protein, understanding her labs, protecting her heart and living a very long time.

Grammy’s got muscles. 💪

And preferably excellent lipids, too. 😂

MuscleAfter50 HealthyAging MetabolicHealth WomenWhoLift LongevityForWomen

09/01/2026

If you’ve been told your cholesterol is “a little high” and that’s basically where the conversation ended, I want you to know there is MORE information available.

One of my favorite markers to look at is ApoB.

ApoB helps us understand how many atherogenic particles are circulating in your blood. Those are the particles we care about when we’re thinking about plaque, heart attack and stroke risk.

Especially if you have a family history of early heart disease, have struggled with cholesterol for years, or you’re trying to make an informed decision about how aggressively to treat your cholesterol, this is a number worth understanding.

Total cholesterol is not the whole story.

And at 50, 60, 70 and beyond, I want women understanding their numbers, building muscle, protecting their vascular health and making informed decisions about their bodies.

Grammy’s got muscles AND she knows her ApoB. 💪

HealthyAging WomenWhoLift HeartHealth MuscleIsMedicine LongevityForWomen

That was tougher than I anticipated.
08/31/2026

That was tougher than I anticipated.

08/31/2026

“Spring, how do I know if I need NAD? How much should I take? Should I take it orally, inject it, or get an IV?”

First, your body absolutely needs NAD. It’s a molecule your cells naturally make and use for energy metabolism, DNA repair, cellular signaling, and a whole lot more.

But does that mean you need to SUPPLEMENT NAD?

We actually don’t know.

There isn’t a recognized “NAD deficiency” disease that we diagnose and then treat with a specific dose of NAD. And we don’t currently have enough evidence to say, “Your NAD is low, therefore you need X milligrams by this route.”

So for most people, the better question is:

Would I like to try NAD, is it reasonably safe for me, and does it actually make me feel or function better?

Some people report better energy, less fatigue, or improved mental clarity. I personally notice that I feel more focused and sharp when I use it. But personal experience is not the same thing as proof, and the research on supplementation is still developing.

What about oral vs injection vs IV?

We don’t have good evidence showing that everyone should use one particular route, dose, or schedule. Oral NAD and NAD precursors like NR or NMN are also not necessarily the same thing as injectable or IV NAD.

And more is NOT automatically better.

There are also situations where I would be cautious. Active or recent cancer is one because NAD metabolism is involved in cellular growth and cancer biology, and we simply don’t have enough human safety data to confidently recommend high-dose supplementation in that population.

Gout or elevated uric acid is another reason to have a conversation with your provider rather than experimenting on your own.

So do we all need NAD?

YES. Your body literally depends on it.

Do we all need to BUY NAD?

We don’t have evidence to say that.

For now, I think NAD belongs in the category of something we can thoughtfully explore, rather than something everybody needs to be taking.

08/31/2026

Endotoxins. Let’s talk about it.

You guys know how passionate I am about quality. I try my best to stay on top of recalls, safety alerts, and changes involving the bioenhancing and wellness therapies we use.

And this weekend, this one got my attention.

The FDA is warning about compounded injectable glutathione after reports of serious reactions. At least 30 patients have experienced adverse events after receiving IV glutathione, including fever, chills, dizziness, pain, blood pressure changes, and sepsis-like symptoms. Some required hospitalization.

The issue? Some compounding pharmacies had obtained dietary-supplement-grade glutathione that was used in injectable products.

That matters because something appropriate to swallow is NOT automatically appropriate to inject into your body. Injectable products have much stricter requirements, including limits on bacterial endotoxins.

And honestly, it is a little wild to think this can happen even when something comes from a compounding pharmacy.

This is why I say:

Trust, but verify.

Ask where your medications and wellness products are sourced. Know the pharmacy. Pay attention to recalls. And providers, we have a responsibility to stay on top of this stuff too.

“From a pharmacy” does not automatically equal “high quality.”

Quality matters. Sourcing matters. Sterility matters. And when we’re putting something directly into someone’s bloodstream, it REALLY matters.

Also, completely unrelated: this hair is whack-a-doodle today. 😂

BUT MY LITTLE BEEP-BEEP IS BACK. 🚗

She survived her dramatic roadside belt disintegration, the repair was under $1,000, and I am extremely grateful for the team that keeps taking care of her.

Because I do NOT want to spend money on another car right now.

I have healthcare to build.

Healthcare that connects the dots to a healthier whole. ❤️

08/30/2026

When I was little, I LOVED putting on my tap shoes and tapping by the front door.

We had porcelain tile, and those tap shoes just sounded so good on that floor. ❤️

Now I have porcelain floors throughout my house and a little tap floor that I’ve moved around with me over the years.

But I’m not very good at practicing anymore.

I was out of practice for so long that my feet are stiff. My shoes are still basically brand new even though I’ve had them for years because I’ve never really broken them in.

Then today, my granddaughter asked me what they were.

So I put them on. 🥹

And it reminded me of something I think we forget as adults:

You don’t have to be GOOD at something to have a good reason to do it.

You can do it because it makes you smile.
Because it reminds you of who you were.
Because your body remembers something your brain forgot.
Because it’s FUN.

Not everything has to be productive.
Not everything has to become a goal.
Not everything needs to be mastered.

Sometimes joy is enough of a reason.

So do something today that brings you joy.

Even if you’re rusty.
Even if you’re awkward.
Even if you’re not very good at it.

Put the tap shoes on anyway. ❤️🦄🌈🫶🏻

08/29/2026

I don’t take these moments with my family for granted.

Some of my fondest memories are just dancing and singing with my girls. Hanging out. Making each other laugh.

There’s so much witty, sarcastic, silly fun between us. There’s deep. There’s high. There’s all the in-between.

We’re learning together, playing together, growing together.

And sometimes I have to try not to cry because I’m just so damn grateful.

God, thank You for days like this. For moments like this.

I pray I get a million more of them, but I want to treat each one like I might not. I want to soak up every second. Stay present. Notice it while it’s happening.

And yes, somehow my recovery stack from a very long week is sitting right there in the middle of all of it: BCAAs, protein powder, creatine, collagen.

Because that’s kind of the point, right?

Wellness doesn’t have to be another thing you do somewhere separate from your actual life.

Weave it into the life that’s already happening.

Yes, help me grow my muscles AND watch the grandbabies play in the water.

Yes, nourish my body AND laugh with my girls.

Yes, recover AND live.

Movement. Assessment. Giggles. Intuition. Connection.

The magic isn’t somewhere else.

It’s right here.

Wellness is MAGIC. ✨.

08/29/2026

“Spring, is coffee really that bad for me? Is drinking caffeine first thing in the morning the reason I have a cortisol belly?”

Friends, it’s probably not just the coffee.

I do cortisol testing on a lot of people, and when I see cortisol patterns that concern me, there is usually a whole LIFE happening behind those numbers.

These are often the people working from 3 a.m. until 10 p.m., running on energy drinks, stimulants, stress hormones, and sheer determination while their body is practically begging them to REST.

Could thyroid function, medications, genetics, sleep, hormones, nutrition, or other factors be involved? Absolutely.

But your one warm cup of coffee in the morning probably isn’t the villain of the story.

In fact, maybe that warm cup is a ritual that makes you feel good. And maybe what you actually need is MORE little rituals in your life that tell your nervous system, “You’re allowed to sit down. You’re allowed to enjoy this. You’re allowed to rest.”

Now, coffee can interfere with the absorption of certain things. If you take thyroid medication, iron, or mineral supplements, timing matters. Follow the instructions for your specific medication or supplement rather than washing everything down with your morning coffee.

But otherwise?

Coffee probably isn’t your enemy.

Your whole life might be. 😂

Look at the whole picture.

How much are you sleeping?
How much are you working?
How often are you rushing?
How much caffeine are you actually consuming?
When does your body get to recover?
Where in your day do you feel safe enough to just BE?

I know that’s not what any of us doers want to hear.

But sometimes you don’t need to give up your coffee.

You need to give yourself some rest. ❤️

08/28/2026

Okay healthcare friends, I finally built the first version of something I’ve wanted to exist for YEARS. ❤️

Healthcare Maps is designed to help patients find independent healthcare providers, understand what services are available, and have more transparency and choice in where they spend their healthcare dollars.

And right now, I need providers willing to help me make it better.

If you’re an independent healthcare provider, I’d love for you to create a free profile, add your services and pricing, play around with the platform, and tell me what works, what doesn’t, what’s confusing, and what you wish it did.

This is very much an early version. I’m not looking for compliments. I’m looking for users and feedback.

My bigger vision is a place where people can actually discover the incredible healthcare options that already exist outside of the traditional system, and where independent providers don’t have to fight an algorithm just to reach the people looking for them. To help keep healthcare dollars local and providing as much health and care as possible!

If that sounds like something you want to help build, come play with it:

Healthcare Maps
myhealthandcare.org

Create your profile for free and please tell me what you think. ❤️

08/28/2026

People think my patients listen to me. 😂

They don’t.

Here’s a perfect example of someone who absolutely did NOT listen to all my advice and still got amazing results.

My friend Damian. I’ll let him tell you:

“I didn’t listen to the exercise advice. 😂 But I DID listen to how she told me to eat and how to use the ketometer.

My visceral fat went from 13 to 8, and it’s almost 7. My body fat is in a healthy range for the first time ever, and I have great energy.

My next goal is to build 5 pounds of muscle before the end of the year.

Maybe I’ll finally start listening to her about exercise.

I did exercise the last two days though. LOL.”

And THAT is the point.

You don’t have to do everything perfectly to make meaningful progress.

Learn your body. Measure what matters. Make changes you can actually live with. Then keep building from there.

And Damian… I’m counting those two workouts. 😂💪

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