Your feet are incredibly sophisticated machines. 200,000 nerve endings. 26 bones. 33 joints. Over 100 muscles, tendons, and ligaments working together. They're designed to be shock absorbers, stabilizers, and your primary sensory connection to the world around you. But modern shoes - with their cushioned soles, narrow toe boxes, elevated heels, and "arch support" - are weakening them. And weak feet don't just cause foot pain... They're connected to a cascade of problems throughout your entire body. Barefoot feet maintain their natural shape - toes spread, bones aligned. High heels (and most modern shoes) compress everything, forcing your toes into unnatural positions and throwing off your entire skeletal alignment. Which got me thinking... Weak feet may = shorter lifespan I know that sounds kind of crazy, but hear me out. There's research showing that people who can't balance on one leg for 10 seconds have an 84% higher risk of death within the next decade (PMID: 35728834). And what determines your ability to balance? Your feet. Specifically, your toe strength. Studies show that older adults who fall have significantly weaker toe flexor strength than those who don't — and fallers displayed 21% less hallux (big toe) strength and 19% less lesser toe strength compared to non-fallers (PMID: 19751956). Falls are the leading cause of injury-related death in older adults, with over 38,000 deaths per year in the US alone (PMID: 37651272). But here's what you need to understand... This isn't just about preventing falls when you're 75. The weakness is building NOW. Research shows that toe flexor strength decreases by 27-32% as we age compared to younger adults (PMID: 17207439). It’s literally sarcopenia happening in your feet! And guess what accelerates this? Modern footwear. Plus, during winter, most of us spend even MORE time in thick, cushioned boots and shoes. We're indoors more. We're wearing socks and slippers constantly. Our feet get zero stimulation, zero challenge, zero opportunity to do what they evolved to do.

We’re Here to Support Your Journey! Did you know we offer a 6-Week Nutrition Coaching Program designed to help you get real, lasting results? As your Nutrition Coach, I’ll guide you on exactly what to eat to support what you’re already doing to better your health. What you eat is around 80% of your success! Together, we’ll work through six key foundations of healthy eating: Week 1: Foundations of Clean Eating Week 2: Building a Balanced Plate Week 3: Planning & Prepping for Success Week 4: Managing Sugar & Cravings Week 5: Mindful & Intuitive Eating Week 6: Creating Habits That Last What’s Included: • Weekly 45-minute one on one coaching sessions • A guided grocery store tour • A personalized nutrition plan based on your goals Not a patient? No worries! When you enroll in the 6 Week Nutrition Coaching Program, your investment will be credited to your account if you choose to become a patient of Mind and Body Solutions in the future. Interested in learning more? Send me a DM and let’s get you started!

Most people define processed food as obvious junk like candy, soda, and fast food, but that definition misses a critical category: foods marketed as healthy that are still highly processed. Think strawberry Greek yogurt, protein bars, plant milks, Chipotle bowls, and granola. If a food has a long ingredient list, including seed oils, added sugars or syrups, "natural flavors," or health buzzwords, it's processed, regardless of how it's marketed. The food industry didn't make food healthier; they made marketing better. Here's a useful guideline I share with patients: if it comes in a bag or a box, minimize it. Obviously, there are exceptions, as some real whole foods can be packaged this way, but this simple heuristic helps cut through the confusion created by health claims and wellness marketing. Real food doesn't need a label claiming it's good for you. The best nutrition comes from foods you could theoretically hunt, gather, grow, or raise yourself. This doesn't mean you can never eat anything processed, but understanding that many "health foods" are still processed helps you make more informed choices about where to spend your dietary budget. When most of your diet comes from actual whole foods, the occasional processed item matters less.

Coffee lovers have more reason to celebrate their daily ritual. Researchers using advanced molecular analysis discovered several novel diterpene esters in roasted Arabica coffee beans that exhibit significant α-glucosidase inhibitory activity, with some compounds showing even stronger effects than common anti-diabetic drugs in laboratory testing. The study, published in Beverage Plant Research, identified three new coffee compounds (named caffaldehydes A, B, and C) along with three additional trace compounds. Alpha-glucosidase is a key enzyme involved in breaking down carbohydrates into glucose, so inhibiting this enzyme can help regulate post-meal blood sugar spikes, a mechanism similar to prescription medications used for type 2 diabetes. The diterpenes work through multiple pathways, including stimulating insulin secretion and increasing glucose uptake in cells. What makes this particularly interesting is that these beneficial compounds form during roasting, which may explain why moderate coffee consumption has been associated with reduced diabetes risk in numerous epidemiological studies. Coffee has to be mold-free and organic (chemical-free). That is why we recommend Organo coffee: it contains no mycotoxins and is organic. In addition, it contains reishi mushroom, which is a powerful food that helps prevent cancer. Finally, Organo coffee is alkaline, which does not promote disease. You can get it here: https://drserge.myorganogold.com/

Detox Tip: Create a Healthier Home Environment 🏡What you’re exposed to every day matters. During detox, we don’t just clean up our food—we also reduce toxins in our surroundings so your body can truly heal and thrive. ✨ Simple swaps that make a big difference: -Food storage: Switch from plastic to glass, especially when reheating -Candles & scents: Choose lead-free wicks, soy/vegetable wax or 100% beeswax, and natural essential oils -Cleaning products: Avoid harsh chemicals—opt for products made with essential oils or cleaner ingredients 💚 A cleaner environment = less toxic load on your body, better breathing, clearer energy, and stronger detox results. Small changes. Big impact. Your health is worth it! What are some ways you are creating a toxin free environment in your home?