Dr. Adrienne LaMora

Dr. Adrienne LaMora Nutrition/health coach, educator, CrossFit fanatic, author, wife and mother. No one else can heal you but you!

My passion is to empower people to take charge of their own health and wellness through nutrition, exercise and mindfulness.

Your walking speed may reveal more about your health than you realize.Gait speed reflects several systems working togeth...
09/03/2026

Your walking speed may reveal more about your health than you realize.

Gait speed reflects several systems working together, including muscle strength, balance, cardiovascular health, coordination, and nervous-system function.

Research in older adults has consistently linked slower walking speed with poorer health outcomes and higher mortality risk. In fact, researchers have proposed gait speed as a simple clinical measure of overall health and functional resilience.

But this isn’t about trying to speed-walk everywhere. A change in your usual walking pace over time can simply be another clue about strength, mobility and overall health.

Healthy aging isn’t only about adding years to your life. It’s about maintaining your ability to move through them.

References

* Studenski S, et al. Gait Speed and Survival in Older Adults. JAMA. 2011;305(1):50–58. In a pooled analysis of 34,485 adults 65+, gait speed was associated with survival.
* Veronese N, et al. Association Between Gait Speed With Mortality, Cardiovascular Disease and Cancer: A Systematic Review and Meta-analysis of Prospective Cohort Studies. JAMDA. 2018;19(11):981–988.e7.
* Peel NM, et al. Gait Speed as a Measure in Geriatric Assessment in Clinical Settings: A Systematic Review. J Gerontol A Biol Sci Med Sci. 2013;68(1):39–46.
* Cooper R, et al. Objectively Measured Physical Capability Levels and Mortality: Systematic Review and Meta-analysis. BMJ. 2010;341:c4467.

Fiber does a lot more than keep you regular.As we age, getting enough fiber can help support healthy cholesterol, steadi...
08/29/2026

Fiber does a lot more than keep you regular.

As we age, getting enough fiber can help support healthy cholesterol, steadier blood sugar, digestive health, and a diverse gut microbiome.

It can also help with fullness and maintaining metabolic health, both increasingly important as muscle mass and metabolism change with age.

The simplest strategy? Build meals around more vegetables, fruit, beans, lentils, whole grains, nuts, and seeds.

Small changes add up. Your gut, heart, and metabolism all benefit.

📚 References:
* Barrea L, et al. Impact of Dietary Fiber on Inflammation and Insulin Resistance in Older Patients: A Narrative Review. Nutrients. 2023;15(10):2365.
* Dahm CC, et al. Role of dietary fibres in cardiometabolic diseases. Current Opinion in Clinical Nutrition & Metabolic Care. 2024;27(4):355–360.
* Shivakoti R, et al. Intake and Sources of Dietary Fiber, Inflammation, and Cardiovascular Disease in Older US Adults. JAMA Network Open. 2022;5(3):e225012.
* U.S. Food & Drug Administration. Questions and Answers on Dietary Fiber. The FDA recognizes beneficial physiological effects of fiber including improvements in blood glucose, cholesterol and bowel regularity.
* Gill SK, et al. Dietary fibre and metabolic health: A clinical primer. Clinical and Translational Medicine. 2024.

When you stop exercising, your heart rate should begin to fall.This is called heart rate recovery, and it gives us infor...
08/27/2026

When you stop exercising, your heart rate should begin to fall.

This is called heart rate recovery, and it gives us information about how efficiently your cardiovascular and autonomic nervous systems transition from exercise back toward rest.

Generally, a faster recovery is associated with better cardiovascular fitness. Research has also linked slower heart rate recovery with a higher risk of cardiovascular events and mortality.

But there’s no single number everyone should chase. Your recovery can be influenced by age, fitness level, medications, the type of exercise, and exactly how the measurement is performed.

The good news? Regular aerobic exercise can improve cardiovascular fitness and heart rate recovery over time.

Fitness isn’t only about how hard your heart can work. It’s also about how well it recovers.

References

* Cole CR, et al. Heart-Rate Recovery Immediately after Exercise as a Predictor of Mortality. New England Journal of Medicine. 1999;341:1351–1357.
* Qiu S, et al. Heart Rate Recovery and Risk of Cardiovascular Events and All-Cause Mortality: A Meta-Analysis of Prospective Cohort Studies. Journal of the American Heart Association. 2017.
* Peçanha T, Silva-Júnior ND, Forjaz CLM. Heart rate recovery: autonomic determinants, methods of assessment and association with mortality and cardiovascular diseases. Clinical Physiology and Functional Imaging. 2014.
* American Heart Association. Guidance on cardiovascular fitness, exercise, and heart health.
* American College of Sports Medicine. ACSM’s Guidelines for Exercise Testing and Prescription.

You have two ages. And they may not match.Your chronological age is simple: the number of years you’ve been alive.Your b...
08/26/2026

You have two ages. And they may not match.

Your chronological age is simple: the number of years you’ve been alive.

Your biological age is an attempt to describe how your cells, tissues, and organ systems are aging compared with what’s typical for your chronological age.

Researchers study biological aging using markers such as inflammation, metabolic and cardiovascular health, physical function, and increasingly, molecular measures like DNA methylation.

Here’s the interesting part: unlike your birthday, the rate at which your body ages isn’t determined by time alone.

Physical activity, sleep, nutrition, smoking, alcohol use, stress, social connection, and management of blood pressure, cholesterol, and blood sugar can all influence pathways associated with healthy aging.

And while commercial “biological age” tests are fascinating, the science is still evolving. No single test can perfectly tell you how old your body truly is.

You can’t change the candles on your cake. But you can influence how you age.

📚 References:

* López-Otín C, et al. Hallmarks of Aging: An Expanding Universe. Cell. 2023.
* Horvath S. DNA methylation age of human tissues and cell types. Genome Biology. 2013.
* Levine ME, et al. An epigenetic biomarker of aging for lifespan and healthspan. Aging. 2018.
* National Institute on Aging. Research on the biology of aging and healthy aging.
* Justice JN, et al. A framework for selection of blood-based biomarkers for geroscience-guided clinical trials. GeroScience. 2018.

Your mouth and your brain are more connected than you think. 🦷🧠Good oral health isn’t just about protecting your teeth.R...
08/21/2026

Your mouth and your brain are more connected than you think. 🦷🧠

Good oral health isn’t just about protecting your teeth.

Research has found associations between periodontal (gum) disease, tooth loss, cognitive decline, and dementia.

Scientists are still working to understand exactly why. One possibility involves chronic inflammation. Periodontal disease can create an ongoing inflammatory response, and researchers are studying whether oral bacteria and inflammatory signals may influence processes elsewhere in the body, including the brain.

There may also be other explanations. Poor oral health can affect nutrition and social interaction, while cognitive decline itself can make brushing, flossing, and dental care more difficult.

That’s why it’s important to remember: an association doesn’t mean that gum disease causes Alzheimer’s disease.

But it does reinforce an important message.

Brush. Floss. Don’t ignore bleeding gums. Keep up with dental visits.

Taking care of your mouth is part of taking care of your whole body.

📚 References:

* Dibello V, et al. Impact of periodontal disease on cognitive disorders, dementia, and depression: a systematic review and meta-analysis. GeroScience. 2024;46(5):5133–5169.
* Pruntel SM, et al. Oral Health as a Risk Factor for Alzheimer Disease. The Journal of Prevention of Alzheimer’s Disease. 2024;11(1):249–258.
* National Institute on Aging. The NIA Oral Health and Alzheimer’s and Related Dementias Workshop. 2023.
* National Institute on Aging. Large study links gum disease with dementia. 2020.
* Qi X, et al. Dose-response meta-analysis on tooth loss with the risk of cognitive impairment and dementia. Journal of the American Medical Directors Association. 2021.

It’s easy to think exercise only “counts” when it’s long, intense, or leaves you drenched in sweat.But your body benefit...
08/20/2026

It’s easy to think exercise only “counts” when it’s long, intense, or leaves you drenched in sweat.

But your body benefits from movement accumulated over time.

Regular physical activity supports cardiovascular health, blood sugar regulation, muscle and bone strength, brain health, sleep, and healthy aging.

And those benefits don’t require perfection.

A 20-minute walk you actually take.
Two strength sessions you consistently complete.
Five minutes of movement between meetings.

It all counts.

Intensity has benefits, too. But an ambitious routine you abandon after two weeks can’t compete with movement that becomes part of your life.

Don’t focus on doing everything. Focus on doing something, consistently.

📚 References

* World Health Organization. WHO Guidelines on Physical Activity and Sedentary Behaviour. 2020.
* Bull FC, et al. World Health Organization 2020 guidelines on physical activity and sedentary behaviour. British Journal of Sports Medicine. 2020;54:1451–1462.
* Piercy KL, et al. The Physical Activity Guidelines for Americans. JAMA. 2018;320(19):2020–2028.
* Willinger N, et al. Effectiveness of Structured Physical Activity Interventions Through the Evaluation of Physical Activity Levels, Adoption, Retention, Maintenance, and Adherence Rates: A Systematic Review and Meta-Analysis. Journal of Physical Activity and Health. 2021;18(1):116–129.

Research has consistently found that hearing loss is associated with a higher risk of cognitive decline and dementia as ...
08/19/2026

Research has consistently found that hearing loss is associated with a higher risk of cognitive decline and dementia as we age.

Why might the two be connected?

When hearing becomes difficult, the brain has to work harder to understand speech. Hearing loss can also contribute to social isolation and reduced stimulation, and researchers are studying changes in brain structure and function as another possible pathway.

Here’s the encouraging part: hearing loss is treatable.

In the large ACHIEVE randomized trial, treating hearing loss did not significantly slow cognitive decline across the entire study population. But among older adults who were already at higher risk for cognitive decline, hearing intervention slowed cognitive decline substantially over three years.

That doesn’t mean hearing aids prevent dementia. But it does give us another compelling reason not to ignore changes in hearing as we age.

Protecting your brain may include protecting your connection to the world around you.

📚 References:
References
* Lin FR, et al. Hearing intervention versus health education control to reduce cognitive decline in older adults with hearing loss in the USA (ACHIEVE): a multicentre, randomised controlled trial. The Lancet. 2023;402(10404):786–797.
* National Institute on Aging. Hearing aids slow cognitive decline in people at high risk. 2023.
* National Institute on Aging. Take care of your senses: The science behind sensory loss and dementia risk.
* National Institute on Aging. Hearing Loss: A Common Problem for Older Adults.

We often assume that being thin automatically means being metabolically healthy. But the number on the scale doesn’t tel...
08/14/2026

We often assume that being thin automatically means being metabolically healthy. But the number on the scale doesn’t tell us what’s happening beneath the surface.

Someone at a normal weight can still have:
• Insulin resistance
• High blood sugar
• High triglycerides
• High blood pressure
• Low HDL cholesterol
• Excess visceral fat around the organs

That’s why preventive healthcare looks beyond BMI.

Blood pressure, glucose and A1C, cholesterol and triglycerides, waist circumference, physical activity, muscle mass, sleep, nutrition, and family history can provide a much fuller picture.

The goal isn’t simply to weigh less. It’s to build a body that’s metabolically healthy.

📚 References:

* Stefan N, Schick F, Häring HU. Causes, Characteristics, and Consequences of Metabolically Unhealthy Normal Weight in Humans. Cell Metabolism. 2017.
* Smith GI, Mittendorfer B, Klein S. Metabolically healthy obesity: facts and fantasies. Journal of Clinical Investigation. 2019.
* American Diabetes Association. Standards of Care in Diabetes.
* American Heart Association. Guidance on metabolic syndrome and cardiovascular risk factors.
* National Heart, Lung, and Blood Institute. Metabolic Syndrome.

Your brain has a retirement account, too. Are you contributing? 🧠Scientists call it cognitive reserve, the brain’s abili...
08/13/2026

Your brain has a retirement account, too. Are you contributing? 🧠

Scientists call it cognitive reserve, the brain’s ability to adapt and continue functioning despite age-related changes or disease.

And research suggests we may be able to build it throughout life.

Some of the everyday habits associated with greater cognitive resilience include:

✓ Regular physical activity
✓ Learning new and challenging skills
✓ Staying socially connected
✓ Reading and mentally stimulating activities
✓ Managing cardiovascular risk factors
✓ Prioritizing quality sleep
✓ Treating hearing loss when it occurs

Think of cognitive reserve as investing in your future brain.

You don’t need to master a new language tomorrow. Read something challenging. Learn a new skill. Take a walk with a friend. Play an instrument. Try something your brain hasn’t done before.

Healthy aging isn’t only about adding years to your life. It’s about protecting the brain you’ll experience those years with.

📚 References:
* Stern Y, et al. Whitepaper: Defining and investigating cognitive reserve, brain reserve, and brain maintenance. Alzheimer’s & Dementia. 2020.
* Livingston G, et al. Dementia prevention, intervention, and care: 2024 report of the Lancet Standing Commission. The Lancet. 2024.
* National Institute on Aging. Cognitive Health and Older Adults.
* Alzheimer’s Association. Research and guidance on modifiable risk factors and brain health.
* World Health Organization. Risk Reduction of Cognitive Decline and Dementia: WHO Guidelines

Your resting heart rate is telling you a story. Resting heart rate is the number of times your heart beats per minute wh...
08/12/2026

Your resting heart rate is telling you a story.

Resting heart rate is the number of times your heart beats per minute when you’re calm and at rest.

For most adults, a resting heart rate between 60 and 100 beats per minute is considered normal, although physically fit people often have lower rates.

More important than chasing one “perfect” number is noticing your normal and your trends.

Your resting heart rate can be influenced by fitness, sleep, stress, hydration, illness, medications, caffeine, hormones, and other factors.

Regular aerobic exercise can make the heart more efficient, which is one reason a lower resting heart rate is often seen in people with better cardiovascular fitness.

If you notice a significant or persistent change in your resting heart rate, especially with symptoms like dizziness, fainting, chest pain, or shortness of breath, talk with your healthcare provider.

Know your numbers. Notice your patterns. They can tell you a lot about your health.

📚 References:
* American Heart Association. All About Heart Rate (Pulse). Guidance on normal resting heart rate and factors that influence heart rate.
* Centers for Disease Control and Prevention. Physical Activity Basics. Guidance on aerobic activity and cardiovascular health.
* Aune D, et al. Resting heart rate and the risk of cardiovascular disease, total cancer, and all-cause mortality: A systematic review and dose-response meta-analysis of prospective studies. Nutrition, Metabolism and Cardiovascular Diseases. 2017.
* Zhang D, et al. Resting heart rate and all-cause and cardiovascular mortality in the general population: A meta-analysis. CMAJ. 2016.
* American College of Sports Medicine. ACSM’s Guidelines for Exercise Testing and Prescription.

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