Meditation is Medicine: Discover the Healing Power of Mindfulness

Meditation is no longer an abstract, “woo-woo” wellness trend — it’s one of the most well-studied mind-body interventions in modern medicine.

Decades of research across major journals including JAMA and The Lancet confirms that meditation measurably improves stress physiology, pain perception, hormone & immune balance, and emotional regulation — changes powerful enough to interest both physicians, performance scientists and, hopefully, you.

Heart Health Meditation activates the parasympathetic, “rest and digest”, branch of the nervous system. This calms the stress response that constricts blood vessels and raises blood pressure. Elite military units even use similar breath-based techniques to stabilize heart rate and sharpen focus during high-pressure missions.

With consistent practice, research shows that you can lower your resting heart rate and improve heart-rate variability — key markers of cardiovascular resilience.

Reduce Inflammation A 2016 meta-analysis in the Annals of the New York Academy of Sciences showed meditation improves several immune and inflammatory markers, supporting both inflammation control and infection resistance.

This translates to a reduced risk of metabolic, autoimmune, and degenerative conditions over time.

Balanced Hormones and Blood Sugar Regular mindfulness practices can improve insulin sensitivity and stabilize blood glucose — likely through reduced cortisol and adrenaline surges.

With consistent stillness practice, women in perimenopause or those with adrenal fatigue may sleep better, have more steady energy through the day and experience less hormone fluctuations.

Enhanced Immunity By reducing sympathetic overdrive and time spent in ‘fight or flight’, meditation supports immune regulation — not just boosting defenses but helping them self-modulate. Recent studies showed an 8-week mindfulness program increased antibody response to vaccines and meditators often recover from illness more quickly.

Improved Sleep Quality & Mental Clarity Meditation improves melatonin secretion and reduces nighttime cortisol. A Lancet trial found Mindfulness-Based Strategies as effective as antidepressants in preventing relapse. Corporate mindfulness programs at Google, General Mills, and Nike reduce burnout and boost creativity.

Take just 5 minutes today and begin:

Start small 5 minutes a day of focused breathing or guided meditation.

Anchor it to an existing habit morning coffee, lunch break, or bedtime.

Use tools apps like Insight Timer or Calm; or simply a timer and quiet space.

Progress gradually consistency matters more than duration.

Meditation isn’t “woo.” It’s nervous system retraining that restores physiological coherence — the foundation for hormonal balance, digestion, detoxification, and immune vitality. When you calm your mind, you calm your mitochondria, and healing begins from the inside out.

A few minutes of daily stillness can lower blood pressure, ease inflammation, support hormones, sharpen cognition, and enhance recovery. Meditation is free, portable, and scientifically validated — a true whole-body longevity practice.

Make an appointment with your Carolina Total Wellness health coach to create a plan for stillness that fits into your busy life and supports your unique health goals.

January 9, 2026December 10, 2025

Your Guide to Beating the Post-Holiday Blues

The holidays are a whirlwind of joy, gatherings, lights, and feasts. But as decorations come down and the new year begins, many people feel a slump instead of a fresh start. This “holiday hangover” shows up as exhaustion, irritability, or sadness when the festive magic fades and real life speeds back up. It’s common, and you’re not alone. Here’s what it is, why it happens, and how to ease back in.

Think of your body and mind as a battery drained by holiday excitement, late nights, rich foods, and constant activity. When it all stops, you may crash—feeling tired, unmotivated, or overwhelmed by returning routines. It’s not a medical diagnosis but a natural response to shifting from celebration to daily life. Symptoms can last days or weeks.

Holiday schedules disrupt sleep, eating habits, and routines. Staying up late, indulging in sweets and alcohol, and juggling social obligations can leave your body physically depleted. Emotionally, the transition is stark: warm gatherings give way to quieter homes, financial pressure from holiday spending, and the stress of resolutions that can create guilt when you slip up.

For some, unresolved family tensions or loneliness linger after the holidays. Short winter days can amplify low moods, while work and school responsibilities pile up quickly in January.

Physically, you may feel fatigue that coffee doesn’t fix, headaches from disrupted sleep, or lowered immunity. Mentally, irritability, low motivation, trouble focusing, and a sense of emptiness are common. It may resemble mild depression in more intense cases. Relationships can feel strained if you’re withdrawn or short-tempered. The good news: it’s temporary.

Anyone can experience it, but those juggling caregiving, demanding jobs, tight finances, or heavy holiday responsibilities often feel it more. Women may carry additional emotional load from planning and hosting. People with a history of anxiety or mood shifts may notice flare-ups.

December 19, 2025December 10, 2025

Fall Superfoods for Energy and Immunity

As the weather cools and the leaves start to turn, fall brings a bounty of vibrant, nutrient-rich foods that can do wonders for your body and your mood. Three of my personal favorites—apples, kale, and pomegranates—not only taste amazing this time of year but also offer powerful health benefits that support your immune system, digestion, and energy. Here’s why these seasonal stars deserve a spot on your plate—and a few simple ways to enjoy them.

Few things capture fall like the satisfying crunch of a fresh apple. Beyond their natural sweetness, apples are packed with fiber, vitamin C, and antioxidants—especially in the skin. The soluble fiber (pectin) supports healthy digestion and balanced blood sugar, while the polyphenols help reduce inflammation and support heart health.

One of my favorite ways to enjoy apples is as a mid-afternoon snack with almond butter. The healthy fats and protein from the almond butter slow the release of fructose into your bloodstream, keeping your energy stable and your appetite satisfied. For an extra treat, I’ll sprinkle a little cinnamon on top—an easy way to boost blood sugar balance and add a cozy fall flavor.

Kale is truly one of the most nutrient-dense foods on the planet. It’s loaded with vitamins A, C, and K, as well as calcium, magnesium, and antioxidants like lutein and zeaxanthin that support eye and skin health. Its combination of fiber and phytonutrients also makes it a natural detoxifier, helping your liver process and eliminate toxins more efficiently.

While kale can be polarizing, I’ve found one foolproof way to make it crave-worthy: air-fried kale chips. I take organic shredded kale, lightly coat it with olive oil, sprinkle on sea salt (and maybe garlic or onion powder), and air fry until crisp. The result is a perfectly crunchy, savory addition to any meal that satisfies those salty cravings—without the processed ingredients found in chips. It’s also a fantastic way to sneak in more greens which we could all use more of.

Pomegranates are one of fall’s most beautiful (and beneficial) fruits. Those jewel-toned seeds, or arils, are rich in vitamin C, potassium, and powerful antioxidants, which help reduce inflammation and protect your cells from oxidative stress. Pomegranates support heart health, lower blood pressure, and even enhance exercise recovery.

My favorite way to enjoy pomegranate seeds is at breakfast, sprinkled over a bowl of full-fat yogurt and grain-free granola. The combination of creamy yogurt, crunchy granola, and juicy pomegranate creates a satisfying balance of textures and flavors—plus a nutritional trifecta of protein, healthy fats, and antioxidants to start the day strong.

Fall is a season of grounding and nourishment, and these three foods deliver both in abundance. By keeping your meals colorful, you can nourish your body with what nature intended this season: balance, warmth, and vitality.

December 10, 2025

Micronutrients and Chronic Illness: Unlocking the Power of Nutrition

Micronutrients, including vitamins and minerals, are essential nutrients required in small quantities but play a vital role in various physiological processes, such as immune function, antioxidant defense, enzyme activity, and gene regulation [1]. Let’s explore the specific micronutrients in foods that have been scientifically proven to benefit patients with hypertension, heart failure, osteoporosis, and cognitive decline.

Research has shown that a combination of Vitamin C and Selenium can help reduce blood pressure and lower the risk of hypertension [2]. Vitamin C, found in citrus fruits, berries, and leafy greens, has antioxidant properties that help to improve blood vessel function and reduce inflammation [3]. Selenium, found in Brazil nuts, fish, and turkey, has been shown to have a synergistic effect with Vitamin C, enhancing its antioxidant properties and reducing the risk of hypertension [2].

Omega-3 fatty acids, found in fatty fish, flaxseeds, and walnuts, have been shown to reduce the risk of heart failure and improve cardiac function [4]. These essential fatty acids have anti-inflammatory properties that help to reduce inflammation and improve blood lipid profiles, ultimately reducing the risk of heart failure [5].

Vitamin D and calcium are essential nutrients for bone health, and deficiencies in these micronutrients can increase the risk of osteoporosis [6]. Vitamin D, found in fatty fish and fortified dairy products, helps to regulate calcium levels and improve bone mineralization [7]. Calcium, found in dairy products, leafy greens, and fortified plant-based milk, is essential for building and maintaining strong bones [8].

Incorporating these micronutrients into your diet can be simple and delicious. Be sure to read our next newsletter for fun and healthy ways to make these foods an essential part of your diet. Remember to consult your functional medicine physician before making any significant changes to your diet.

November 21, 2025November 6, 2025

The Candida Diet: Restoring Balance Through Nutrition

For many individuals diagnosed with Candida, guidance on the Candida diet—and its role in managing and preventing yeast overgrowth—is often overlooked. Here, at Carolina Total Wellness, we combine medications and supplements with personalized guidance to help our patients successfully navigate the Candida diet.

In a healthy system, Candida coexists with other microorganisms in the gut, mouth, and skin. However, when it grows excessively—often triggered by factors such as antibiotic use, high sugar intake, stress, or a weakened immune system—it can lead to a condition known as candidiasis.

Symptoms may include digestive discomfort, fatigue, brain fog, recurring infections, or skin issues. The goal of the Candida diet is to restore microbial balance by depriving yeast of its preferred food sources and promoting the growth of beneficial bacteria.

At its core, the Candida diet emphasizes whole, unprocessed, and low-sugar foods while eliminating ingredients that feed yeast or irritate the gut. Sugar—whether refined, natural, or artificial—is strictly limited because Candida thrives on glucose.

Key components of the Candida diet include high-quality protein sources, such as poultry, fish, eggs, certain plant-based proteins, and non-glutinous grains.

Healthy fats from avocados, olive oil, and coconut oil help stabilize blood sugar and support cellular repair.

Non-starchy vegetables—including leafy greens, broccoli, cauliflower, zucchini, and cucumbers—provide essential fiber and antioxidants that nourish beneficial gut bacteria and assist detoxification.

Equally important is avoiding foods that encourage yeast proliferation. These include sugar in all forms (including honey and maple syrup), white flour, alcohol, and high-carbohydrate foods such as potatoes, corn, and most grains. Fermented foods like vinegar, kombucha, and soy sauce are often restricted, as they may contribute to histamine buildup or trigger sensitivities during the initial healing phase.

The Candida diet also encourages gut restoration through probiotics and prebiotic foods. Probiotic supplements or naturally cultured foods like unsweetened yogurt and kefir (if tolerated) help replenish beneficial bacteria that keep Candida in check.

Adequate hydration, stress management, and proper sleep are additional pillars of success, since the immune system plays a crucial role in maintaining microbial balance.

While the Candida diet can be restrictive, many people report improved digestion, energy, and mental clarity after several weeks. Expert guidance from our team at Carolina Total Wellness helps you follow the Candida diet safely to restore gut balance and long-term wellness.

October 24, 2025October 14, 2025

Nutrition for Muscle Mass: Building Strength from the Inside Out

Creatine is a naturally occurring substance found in the body, primarily in muscle tissue. It plays a crucial role in providing energy for high-intensity, short-duration activities such as weightlifting, sprinting, and other explosive exercises. In recent years, creatine has gained popularity as a dietary supplement, particularly among athletes and bodybuilders. This article will discuss the benefits and risks of using creatine as a supplement.

Most adults, especially women, under-eat protein. Aim for 0.4–0.9 grams per pound of ideal body weight daily. A 150-pound adult needs about 60–90 grams per day (20–30 grams per meal). At 200 pounds, that’s 80–150 grams daily or 25–40 grams at 3–4 meals, depending on your goals.

Animal-based proteins are typically more complete and easier to digest. Choose organic, non-GMO, wild-caught fish, pasture-raised poultry, grass-fed beef, and pasture-raised eggs.

Plant-based options like lentils, hemp seeds, and quinoa can form a complete diet when combined thoughtfully. Vegetarians and vegans should eat a variety of plant proteins to meet amino acid needs.

Choose whole foods whenever possible. For protein powders, look for organic or grass-fed sources with minimal ingredients—no added sugar, colorings, gums, or “natural flavors.” Pure Paleo Bone Broth Protein, WheyCool Grass-Fed Protein, and Mikuna Chocho Plant Protein are excellent options.

Muscle synthesis is optimized when protein intake is spread evenly throughout the day—20–35 grams per meal. Start with a protein-rich breakfast to balance blood sugar, cortisol, and energy.

Before workouts, have a small snack with protein, carbs, and healthy fats—like apple slices with nut butter. After strength training, consume 20–30 grams of protein within 20–30 minutes to maximize recovery. Plan ahead so quality protein is available during this window.

Hormones and Aging

With age, hormones like growth hormone, testosterone, and estrogen decline, making muscle harder to maintain—but not impossible. Nutrients such as creatine, magnesium, vitamin D, and omega-3s support hormone sensitivity and muscle health. Resistance training naturally boosts anabolic hormones and signals the body to preserve lean tissue. Pairing consistent strength training with adequate protein amplifies results.

Your Longevity Organ

Think of muscle as your longevity organ. Supporting it means combining strength training, quality protein, restorative sleep, and stress management. Small daily choices compound over time.

Avoiding soy? Sensitive to dairy? Recovering from injury or surgery? Your protein needs will change throughout life. At your next visit, ask your CTW care team about an InBody composition scan to see where you’re starting and create a plan for your goals. Your team is here to help you build strength, resilience, and a foundation for lifelong health.

October 3, 2025October 1, 2025

Creatine Supplementation: The Good & The Bad

Numerous studies have demonstrated the effectiveness of creatine supplementation in improving athletic performance. Some of the benefits of creatine supplementation include:

Neuroprotective Effects: Some studies have suggested that creatine supplementation may have neuroprotective effects, potentially reducing the risk of neurodegenerative diseases such as Parkinson’s and Alzheimer’s.

Increased Muscle Strength: Creatine supplementation has been shown to increase muscle strength in both men and women. This is particularly beneficial for athletes involved in strength-based sports such as football, rugby, and weightlifting.

Improved Muscle Endurance: Creatine supplementation can also improve muscle endurance, allowing athletes to perform more reps and sets during their workouts.

Enhanced Power Output: Creatine supplementation has been shown to increase power output, which is essential for athletes involved in explosive sports such as sprinting and jumping.

While creatine supplementation is generally considered safe, there are some potential risks and side effects to be aware of:

Interactions with Medications: Creatine supplementation may interact with certain medications, such as blood thinners and diabetes medications.

Gastrointestinal Distress: Some individuals may experience gastrointestinal distress, including diarrhea, stomach cramps, and nausea, when taking creatine supplements.

Weight Gain: Creatine supplementation can cause weight gain due to increased water retention in the muscles.

Kidney Strain: There is some concern that creatine supplementation may put a strain on the kidneys, particularly for individuals with pre-existing kidney problems.

September 19, 2025September 11, 2025

The Ketogenic Diet: A Game Changer in Treating Mental Health Disorders

Now and then in medicine, a discovery transforms the way we think about and treat illness. Often, these discoveries are fueled by major scientific advances, like the discovery of antibiotics or the mapping of the human genome. But sometimes long-forgotten knowledge resurfaces and, through the application of scientific advances, transforms our understanding of human health.

The recent application of metabolic psychiatry for mental health conditions is such a transformation. The ketogenic diet was used successfully to treat schizophrenia over a century ago and has been a mainstay of epilepsy treatment for decades. We are just now beginning to understand why this diet can have such dramatic effects on neurologic illness.

Researchers and psychiatrists are turning their attention to the intricate relationship between metabolism and mental health. Metabolic psychiatry, a rapidly growing area of study, seeks to understand how metabolic processes impact brain function and behavior, and how dietary interventions, such as the ketogenic diet, can treat mental illness at the cellular level.

The brain is a metabolically demanding organ, accounting for only 2% of body weight but consuming 20% of daily energy expenditure. Typically, the brain’s primary source of energy is glucose, which is obtained from the breakdown of carbohydrates. However, research has shown that many individuals with mental health disorders, such as depression, anxiety, schizophrenia, and bipolar disorder, have impaired glucose metabolism in the brain.

This metabolic dysfunction can lead to inflammation, oxidative stress, and impaired neurotransmitter function, all of which contribute to the development and progression of mental health disorders..

The ketogenic diet, a high-fat, low-carbohydrate, moderate-protein diet, has been shown to have a profound impact on metabolic function and brain health. By drastically reducing carbohydrate intake, the body is forced to shift from relying on glucose for energy to relying on ketones, which are produced by the liver from the breakdown of fat. This metabolic shift has been shown to have numerous benefits for mental health, including:

Reduced inflammation: The ketogenic diet has anti-inflammatory effects, which can help to reduce inflammation and oxidative stress in the brain.

Improved neurotransmitter function: The ketogenic diet has been shown to improve the production of neurotransmitters, such as GABA and glutamate, which are essential for mood regulation and cognitive function.

Improved energy: Ketones are a more consistent and stable form of energy, and the ketogenic diet has been shown to improve energy levels.

For some people with serious mental health disorders, conventional medication therapy is quite helpful. For far too many, however, antidepressant and antipsychotic medications are either ineffective or intolerable due to adverse side effects. While the ketogenic diet is not a cure-all for mental health disorders, research has shown that it can be a highly effective treatment for a range of conditions, including:

Depression: Studies have shown that the ketogenic diet can reduce symptoms of depression and improve mood in individuals with treatment-resistant depression.

Anxiety: The ketogenic diet has been shown to reduce anxiety symptoms and improve cognitive function in individuals with anxiety disorders.

Bipolar disorder: Research has shown that the ketogenic diet can reduce symptoms of mania and depression in individuals with bipolar disorder and reduce or eliminate the need for antidepressants and mood stabilizers.

Schizophrenia: The ketogenic diet has been shown to reduce and even eliminate hallucinations and delusions, and reduce the need for antipsychotic medications.

Metabolic psychiatry is an exciting and rapidly evolving field that holds great promise for the treatment of mental health disorders. For too long, too many patients with serious mental health disorders have suffered from treatments that either do not work or cause serious side effects.

The ketogenic diet, with its ability to improve glucose metabolism, increase energy production, reduce inflammation, and improve neurotransmitter function, is a promising and highly effective treatment for a range of mental health conditions.

To learn more about Metabolic Psychiatry, visit www.metabolicmind.org, read Brain Energy by Dr. Christopher Palmer, or talk to your functional medicine physician at Carolina Total Wellness.

September 5, 2025October 6, 2025

The Keto Flu: What It Is and How to Beat It

If you’ve ever started the ketogenic (keto) diet—or know someone who has—you may have heard about the dreaded “keto flu.” Don’t worry, it’s not an actual virus. The term simply describes temporary side effects that some people experience in the first week or so of starting keto.

Why does it happen?

When you reduce carbs dramatically, your body has to shift from using glucose (sugar) as its main source of energy to using fat and ketones. That transition is called nutritional ketosis, and it can feel a little bumpy at first.

Here’s why:

Adaptation stress: The sudden shift in fuel source can leave you feeling sluggish until your cells adjust.

Carb withdrawal: Your body is used to quick energy from carbs, and it takes a few days to learn how to run on fat instead.

Water and electrolyte loss: Carbohydrates hold onto water and electrolytes (like sodium, potassium, and magnesium). When carbs are cut, the body flushes out extra fluid, leading to dehydration and mineral loss.

Adaptation stress: The sudden shift in fuel source can leave you feeling sluggish until your cells adjust.

Common symptoms of the keto flu

Everyone is different, but the most common complaints include:

Fatigue or low energy
Headaches
Irritability or “brain fog”
Nausea
Muscle cramps
Trouble sleeping

The good news? These symptoms are temporary. Most people notice improvement within 3–7 days as their bodies adjust to ketosis.ate if you’re sensitive—they can be high in histamine or trigger release.

How to beat the keto flu

You don’t have to suffer through it! Here are some practical ways to ease the transition:

Stay hydrated 💧Aim for at least 8–10 cups of water per day. Remember, you’re losing extra fluid at the beginning, so replenishing is key.
Boost electrolytes ⚡Salt your food a little more than usual, sip on broth, and include potassium- and magnesium-rich foods like leafy greens, avocado, and nuts. Some patients also benefit from an electrolyte supplement such as ElectroPure Hydration by Designs for Health.
Ease into keto gradually 🍳Instead of slashing carbs overnight, try lowering them step by step over a week or two. This gives your metabolism more time to adjust.
Eat enough fat and protein 🥑Don’t skimp on calories. Healthy fats (avocado, olive oil, salmon, nuts) and adequate protein help stabilize energy and keep you full.
Prioritize sleep and rest 😴Fatigue can worsen symptoms. Try to get 7–9 hours of quality sleep and listen to your body during the transition.

August 15, 2025August 13, 2025

Managing Histamine Intolerance Naturally

Histamine intolerance can feel like an invisible burden—causing symptoms like headaches, hives, digestive issues, and fatigue without a clear cause. Unlike typical allergies, histamine intolerance stems from the body’s inability to effectively break down histamine, a compound involved in immune responses, digestion, and the nervous system. Fortunately, many natural strategies can help manage histamine levels and support your body’s ability to process it. Now that you’ve learned more about histamines (see Dr. Hart’s previous blog post on Histamines), I would like to share some ways to help them naturally.

Natural Ways to Manage and Reduce Histamine Intolerance:

Follow a Low-Histamine Diet

Start by reducing foods that are naturally high in histamine or that trigger histamine release: Foods to limit or avoid:

Aged cheeses (parmesan, gouda)
Fermented foods (sauerkraut, kimchi, yogurt, kombucha)
Processed/cured meats (salami, bacon, ham)
Alcohol (especially wine, beer, champagne)
Vinegar, soy sauce, miso, pickled foods
Leftovers & slow-cooked meals (histamine increases with time)
Certain vegetables: tomatoes, spinach, eggplant, avocado
Certain fish (tuna, mackerel, sardines, shellfish)
Dairy- (Cow’s milk, all buttermilk)

Low-histamine, fresh options:

Freshly cooked chicken, turkey, lamb
Fresh fruits like apples, pears, and blueberries
Leafy greens like lettuce, kale, and arugula
Gluten-free grains like rice, quinoa, buckwheat

Tip: The fresher the food, the better—histamine levels rise in leftovers or aged foods.

Add Natural Histamines

Vitamin C → lowers histamine levels and supports DAO (found in oranges, kiwi, strawberries, bell peppers, broccoli)

Quercetin → a flavonoid that stabilizes mast cells, preventing histamine release (found in onions, apples, kale, green tea)

Bromelain → an enzyme in pineapple that reduces inflammation

Some herbs naturally lower histamine or calm allergic responses:

Nettle tea – natural antihistamine effect
Chamomile – anti-inflammatory, mast cell stabilizer
Ginger – reduces inflammation
Peppermint – soothes gut and respiratory tract

Avoid teas like black tea, green tea, and yerba mate if you’re sensitive—they can be high in histamine or trigger release.

Reduce Stress:

Stress can trigger histamine release from mast cells. Chronic stress makes intolerance worse.

Try:

Deep breathing or meditation
Gentle exercise (like yoga, stretching or walking)
Adequate sleep
Time in nature in the fresh air

Minimize Environmental Triggers:

Histamine intolerance isn’t just about food—external triggers can add to the load:

Pollen
Mold
Dust mites
Pet dander
Fragrances and household chemicals

Reduce triggers with:

HEPA air purifiers
Fragrance-free cleaning and personal care products
Regular cleaning to minimize dust and allergens

Since there is no histamine test one can take, and histamine intolerances vary from person to person, tracking what you eat and how you feel can reveal hidden triggers.

Keep a Symptom & Food Journal:

Note symptoms (e.g., headaches, skin reactions, bloating)
Track timing—histamine reactions can be delayed
Identify which foods are consistently problematic

Histamine intolerance can feel overwhelming, but lifestyle and diet changes can dramatically improve symptoms.

If symptoms are severe or persistent, consult a Carolina Total Wellness practitioner. They can run stool tests to check the health of your gut microbiome, blood tests, nutrient testing, and temporarily eliminating certain foods from your diet.

Balancing histamine isn’t about perfection—it’s about reducing your overall histamine load so your body can recover. See one of our Functional Medicine certified providers to learn more about whether your symptoms are related to histamine and what you can do about it.

Author: Carolina Total Wellness