Research suggests that polyphenols may help support cardiovascular health, reduce inflammation, protect blood vessels, support brain function, and contribute to healthy aging. It's one of the simplest (and most delicious) ways to add more health-promoting nutrients to your day.
Heart health in women—especially during perimenopause and menopause—is evolving quickly. Newer cholesterol guidelines are shifting the conversation away from simply “waiting until someone has heart disease” and toward identifying risk earlier, looking at the whole picture, and treating preventively for the long term.
A simple, protein-rich weeknight meal with fresh crunch, balanced flavor, and easy customization.
Walk into any health store and you’ll see shelves of supplements promising better energy, metabolism, sleep, focus, hormone balance, or immunity.
GLP-1 medications can be a powerful and supportive tool for weight loss and metabolic health. But like any tool, how you use it matters. At Tendwell, we focus on helping you lose weight in a way that protects your muscle, supports your metabolism, and sets you up for long-term health—not just short-term results on the scale.
Protein is one of the most powerful—and most under-consumed—nutrients I see in clinical practice. Adequate protein intake supports blood sugar balance, muscle and bone health, hormone production, detoxification pathways, immune function, and satiety, especially for women navigating perimenopause, menopause, or metabolic health concerns.
With all the changes our bodies experience during the menopause transition, one issue raises more questions, frustrations, and self-doubt than almost any other: the new accumulation of fat around the midsection — often called belly fat.
A delicious and healthy recipe from Tendwell to you. This time, a delicious tea.
Fiber is one of those nutritional superstars we hear about all the time, yet it often gets overlooked in day-to-day eating. We know it helps with digestion, but did you know there are two main types of fiber—soluble and insoluble—and they work in different ways to support your health?
Coenzyme Q10 (CoQ10) is one of the most important nutrients for energy production and overall health. It exists in two main forms: ubiquinone and ubiquinol. While they are closely related, understanding the difference can help you choose the form that best supports your body.
A delicious and healthy recipe from Tendwell to you.
This creamy and delicious soup has been adapted to be gluten free but tastes a lot like a chicken pot pie. It’s hearty and filling and warm for those cold evenings in Fall & Winter.
Bone broth and collagen peptides both offer unique benefits. Bone broth is a time-honored, whole-food way to support gut, joint, and immune health, while collagen peptides provide a more potent and clinically studied approach to skin, hair, and connective tissue health.
At Tendwell, we know that true wellness starts in the gut. Your digestive tract is more than just a place where food is broken down—it's home to a complex ecosystem that influences everything from your hormones to your mood, immune resilience, and even how your body clears toxins. That’s why, when patients come to us with symptoms like bloating, fatigue, brain fog, skin issues, or hormone imbalances, we often start by looking closely at the gut.
At Tendwell, we believe that sustainable health comes from small, consistent changes—not quick fixes. James Clear’s bestselling book, Atomic Habits, offers a powerful framework for making lasting behavior changes, which aligns perfectly with a functional medicine approach to well-being.
Seaweed is a nutrient-dense superfood packed with iodine, minerals, and antioxidants. However, like all plants from the ocean, seaweed can absorb heavy metals such as arsenic, cadmium, lead, and mercury from the water in which it grows. Understanding the risks and how to choose safe seaweed is essential for anyone incorporating it into their diet.
While it’s well-established that reducing sodium can help lower blood pressure (think of the DASH diet), what’s the current thinking on sodium intake, especially for those who are otherwise healthy?
Creatine is a naturally occurring compound found in small amounts in certain foods, particularly meat and fish. It is also synthesized in the body from amino acids. Creatine plays a crucial role in the production of cellular energy—especially in muscles, by replenishing adenosine triphosphate (ATP), the primary energy carrier in the body. Creatine is one of the most well researched and effective supplements for enhancing physical performance, particularly for short bursts of high intensity effort.
Many clients struggle to get the recommended levels of protein in daily…me too. At my house, we know that including healthy fats and protein in each meal, especially breakfast, sets a you up for a better day. This translates into more stable blood sugar, steady energy, stable moods, a sharp mind and feelings of satiety which means less snacking though the day. I know many traditional cereal based breakfasts (including oatmeal) are lacking in protein power. Here is a quick list of protein forward breakfast ideas to bring to the table. Pun intended!
