At our recent metabolic group visit, Dr. Cheng Ruan shared a fascinating framework for understanding the psychological and emotional drivers behind weight struggles, eating habits, and behavioral changes. Through his expertise in integrative medicine, Dr. Ruan introduced us to the concept of the four key "archetypes" - Warrior, Sovereign, Magician, and Lover.

Understanding how each archetype is linked to unique patterns of emotional eating was eye-opening. And most importantly, Dr. Ruan explained how by tackling these deep-rooted thought processes, we can truly get to the heart of unhealthy behaviors and forge a path towards sustainable weight management and metabolic health.

Let's dive into each of the four archetypes in more detail:

The Warrior Individuals with a Warrior archetype are often driven, ambitious, and hyper-focused on achievement. However, this single-minded pursuit of goals can lead to burnout, stress, and emotional eating as a coping mechanism. Warriors may use food...

For those living with Ehlers-Danlos Syndrome (EDS), finding ways to stay active and care for the body can be a real challenge. Many individuals with EDS are drawn to high-impact martial arts in their youth, such as Tae Kwon Do, heavy weight training, HIIT, etc. However, as hypermobility issues and joint problems become more apparent, they often have to step away from these demanding sports in order to protect their bodies.

Despite this difficult choice, those with EDS are determined not to give up the physical, mental, and cultural benefits they gained from martial arts training. This is where the ancient Chinese practice of Tai Chi has proven to be a game-changer.

Tai Chi is often described as "moving meditation" - a gentle, flowing form of exercise that combines slow, deliberate movements with deep breathing and mindfulness. Unlike the high-impact routines of before, Tai Chi is extremely low-impact and focused on control, stability, and alignment. As research has shown, it offers...

Are you one of the millions of people who struggles with snoring or obstructive sleep apnea (OSA)? These common sleep issues don't just disrupt your partner's rest - they can have serious impacts on your own health and wellbeing.

But there's good news - research has shown that easy, at-home mouth and throat exercises can help tone the muscles in your airway, reducing snoring and improving sleep apnea. As a board-certified sleep medicine specialist, I've seen firsthand how these simple exercises can make a big difference.

In this blog post, I'll share the top exercises you can do to strengthen your tongue, face, and throat muscles - and get better sleep as a result.

Why Do We Snore and Have Obstructive Sleep Apnea? Snoring happens when the tissue in the back of the throat becomes relaxed and floppy during sleep. As air is forced through, it causes this tissue to vibrate, creating that familiar snoring sound.

Obstructive sleep apnea takes this one step further. In OSA, the airway...

Unlocking the Power of Mind-Body Medicine for Autoimmune Conditions

During our recent Autoimmune Group Visit series, we had the privilege of hosting Dr. Greg Di'Camillo, an expert in the field of trauma and transformational tools. He and Dr. Ruan shed light on various impacts of trauma, how it impacts the body in a variety of ways, its impact on immune function, and how we can use this knowledge as power to heal in alternative ways.

One of the key insights that emerged from our discussion was the strong correlation between trauma and the development of autoimmune diseases. A 2020 study involving 120,572 active military personnel in the U.S. found that a history of PTSD was associated with a 58% increased risk of developing an autoimmune condition. This underscores the critical importance of recognizing and honoring trauma as a crucial step in managing autoimmune conditions.

To address this, we are committed to continuing to explore and implement a range of mind-body medicine...

When we struggle with overeating, it's easy to beat ourselves up over a perceived lack of willpower or self-control. However, there are often deeper root causes behind the drive to consume excess calories. By understanding some of these underlying factors, we can implement tailored solutions to tackle over eating. 

Lack of Quality Sleep: If you're not getting enough sleep or struggling with a sleep disorder like sleep apnea or untreated narcolepsy, your body produces excess levels of the hunger hormone ghrelin. Sleep deprivation also throws off blood sugar regulation, leading to increased hunger the next day. If you suspect any sleep issues, discuss your symptoms with your provider to see if a sleep study may be beneficial. If you struggle with getting enough hours of sleep, try creating a structured sleep routine to implement every night. We recommend avoiding screen time at least 2-3 hours before your bedtime. Try reading, going for an evening walk, listening to binaural...

As we welcome spring and the Easter season, it's a beautiful time to embrace themes of rebirth, renewal, and enjoying nourishing traditions with loved ones. At our integrative clinic, we believe celebrating holidays mindfully is an important part of a balanced lifestyle. Here are a few ways you can celebrate minfully and set new intentions this spring! 

Embrace Mindfulness: In the spirit of springtime renewal, Easter can be a lovely opportunity to restart healthy habits and shed what isn't serving you and your goals for this year. Try a digital detox, recommit to a meditation practice, or go for a vigor-inducing hike in nature's newly blossoming landscapes. Spring is symbolic of new ideas, creativity, and productivity. If spring cleaning helps you to declutter and make room for new ideas, now is the time! 

Of course, the heart of Easter still revolves around coming together with family or chosen family. Enjoy quality time free of hustle, reconnecting over...

At our integrative medicine clinic, we believe food is foundational for health and healing. What we put on our plates each day has a profound impact on how we feel mentally, physically and emotionally. That's why we host weekly culinary medicine group visits to help patients discover the joy of cooking nourishing foods to treat chronic conditions and build a healthy lifestyle.

This Tuesday at 3 PM, our culinary medicine group visit will explore "Cooking Foods for Medicine and Joy." We'll discuss simple, delicious recipes that bring pleasure and satisfaction to the cooking process itself - not just eating the final dish.

Studies show that taking the time to prepare your own meals mindfully can increase gratitude, improve mood, and help you become more attuned to your body's hunger and fullness cues. The very act of choosing fresh, wholesome ingredients and combining them into something delicious is an act of self-care.

At the same time, many of our favorite comforting recipes are...

Most of us have or will experience grief in our lifetime, but very few of us are prepared to know how to navigate the healing process, which is often life-long. Libbie is a testament to resilience and finding joy through suffering. After meeting with Libbie, we decided her story is so impactful that we want to share it with you! Libbie Vaughan founded the Dance Yourself Home Program after experiencing the devastating loss of her husband to suicide.

Libbie's journey began with the heart-wrenching realization that her husband was battling severe anxiety and depression. As his condition worsened, he found it increasingly difficult to cope with the demands of daily life, eventually reaching a point where he could no longer work and had to go on disability. Events leading up to this included a major job layoff during the pandemic, total isolation and abandonment by friends, and increased anxiety. Libbie found herself being the only support system for her husband, while working full time....