REQUEST A FREE CONSULTATION

Tag Archives: energy

November 11 2025

Tracking Your Health and Symptoms — Take Control of Your Journey

Author jrmnurse Posted on Categories Hormonal Health

Learn how tracking your mood, sleep, and energy can empower you to take control of your health and guide personalized functional medicine care.

Have you ever gone to your provider and struggled to describe how you’ve been feeling? You’re not alone. Many women experience daily ups and downs — one day full of energy, the next day drained — and it’s hard to spot patterns without a system. Tracking your health is one of the most powerful tools you can use to understand your hormones and regain control of your well-being.

Functional medicine encourages women to become active participants in their health. Tracking helps you see connections between your habits, hormones, and how you feel. You might notice your anxiety peaks after poor sleep, or your energy dips midafternoon when you skip protein. These insights can lead to targeted, meaningful changes.

Take Ana, for example. At 52, she was frustrated that her lab work looked “fine,” yet she felt anxious, tired, and achy. She began logging her sleep, diet, mood, and menstrual symptoms daily. Within weeks, she discovered her headaches and fatigue spiked right before her cycle — a clue pointing to low progesterone. With lifestyle support and gentle hormone balancing, Ana’s migraines decreased, and her mood stabilized.

Start with these simple steps:

  • Use a health journal or app to record your sleep, mood, meals, and energy levels.

  • Note major stress events, caffeine intake, and exercise habits.

  • Track your menstrual cycle or menopause symptoms to identify patterns.

  • Share your logs with your provider to help personalize care.

When you track consistently, you create a roadmap for better health. Functional medicine practitioners use this data to identify patterns and guide lab testing, nutrition, and lifestyle interventions.

Call to Action:
If you’re ready to understand your body better and take charge of your health, schedule a Functional Medicine Discovery Call with me.

Rosie Moore, DNP, LNC, RN, BC-FMP
Doctorate of Nursing Practice | Functional Medicine Nurse Consultant
rosie@jrmnurseconsultants.com
 407-760-1662
https://jrmnurseconsultants.com

Let’s uncover your body’s unique rhythm and build a plan that supports you from the inside out.

November 11 2025

Nutrition, Movement, and Mood — Supporting Your Hormones Naturally

Author jrmnurse Posted on Categories Hormonal Health

Learn how nutrition, movement, and lifestyle changes can naturally balance hormones, boost mood, and restore energy in women through a functional medicine approach.

For many women, mood swings, fatigue, and low motivation in midlife are brushed off as “just getting older.” But your body is sending signals — asking for support. The good news? You can make powerful changes through what you eat, how you move, and how you live.

Hormones are deeply influenced by your daily habits. Estrogen and progesterone depend on liver health, gut balance, and nutrient intake. Cortisol and insulin — your stress and blood sugar hormones — respond directly to sleep, exercise, and diet. When these systems work together, you feel steady, calm, and energetic. When they don’t, you can experience irritability, cravings, bloating, or exhaustion.

Let’s meet Julia. At 46, she was frustrated — her clothes no longer fit, she couldn’t get through the day without caffeine, and she cried without knowing why. Her labs showed estrogen dominance and low progesterone, along with mild insulin resistance. Instead of turning to medication right away, Julia began working with a functional medicine nurse who helped her implement small changes — daily walks, swapping processed snacks for whole foods, and adding cruciferous vegetables to support estrogen detoxification. Within a few months, her energy improved, and her moods leveled out.

Here’s what you can start doing today:

  • Prioritize protein and fiber. They stabilize blood sugar and support hormone metabolism.

  • Eat colorful produce. Phytonutrients from plants support detoxification and reduce inflammation.

  • Move consistently. You don’t need hours at the gym — just 20–30 minutes of walking, yoga, or light strength training can improve insulin sensitivity and mood.

  • Support your gut. A healthy gut microbiome helps regulate estrogen levels and immune balance.

Functional medicine emphasizes small, sustainable steps that lead to big improvements. Nourishing your body through mindful eating, movement, and rest can help restore balance to your hormones and reclaim your vitality.

Call to Action:
If you’re ready to restore your energy and balance your mood naturally, let’s work together.

Rosie Moore, DNP, LNC, RN, BC-FMP
Doctorate of Nursing Practice | Functional Medicine Nurse Consultant
rosie@jrmnurseconsultants.com
407-760-1662
https://jrmnurseconsultants.com

Together, we can design a nutrition and lifestyle plan that honors your body’s changing needs and helps you thrive.

November 11 2025

Sleep, Stress, and Energy: The Hormone Connection

Author jrmnurse Posted on Categories Hormonal Health

Discover how hormonal changes impact sleep, stress, and energy in women. Learn practical strategies and functional medicine tips to restore balance.

Many women reach a point in life where sleep becomes elusive, energy levels dip, and stress feels unmanageable. Often, these issues are blamed on busy schedules or aging — but the real culprit may lie deeper: your hormones. Hormones act as chemical messengers that influence nearly every system in your body — including mood, sleep, metabolism, and stress response. When they fall out of balance, the effects ripple through your physical and emotional well-being.

Key hormones like cortisol, estrogen, and progesterone all play major roles in regulating how you feel each day. Cortisol helps you wake up, handle stress, and stay alert — but chronic stress can keep it elevated, leading to fatigue, anxiety, or poor sleep. Estrogen supports serotonin production, the “feel-good” neurotransmitter. When it drops, mood swings and irritability can increase. Progesterone promotes calm and helps you sleep deeply. Low levels often lead to insomnia and restlessness. When these hormones fluctuate, even small imbalances can affect how your body handles daily stress and rest.

Take Lisa, a 49-year-old teacher who felt like she was running on empty. She’d wake up tired, couldn’t fall asleep at night, and snapped at loved ones without meaning to. Her doctor said her labs were “normal,” but she still felt far from fine. Through a functional medicine assessment, Lisa discovered that her cortisol rhythm was reversed — high at night, low in the morning. With targeted support including nutrition, adaptogens, and improved sleep habits, her energy returned, and her mood stabilized.

Functional medicine looks beyond symptoms to uncover why your body is out of sync. Common contributors to disrupted sleep and energy include blood sugar fluctuations, chronic stress, gut microbiome imbalance, nutrient deficiencies (especially magnesium, B vitamins, and omega-3s), and hormone changes related to perimenopause and menopause. By addressing these root causes, you can rebalance your hormones naturally and regain steady energy throughout the day.

Three things you can do tonight:

  1. Set a bedtime routine: Turn off screens an hour before bed and keep your room cool and dark.

  2. Balance your evening meal: Avoid heavy carbs and include protein and healthy fats to stabilize blood sugar.

  3. Practice deep breathing or journaling: Signal to your body that it’s safe to rest.

Small, consistent habits can help reset your hormones and restore natural sleep-wake cycles.

Call to Action:
If you’re struggling with sleep, stress, or energy, consider scheduling a Functional Medicine Discovery Call with:

Rosie Moore, DNP, LNC, RN, BC-FMP
Doctorate of Nursing Practice | Functional Medicine Nurse Consultant
rosie@jrmnurseconsultants.com
407-760-1662
https://jrmnurseconsultants.com

Together, we can uncover what your body needs to find balance and bring back your energy and calm.

© 2025 JRM Nurse Consultants - All rights reserved