Author: Monique Gutierrez

7 Common Signs Your Metabolism Is Slowing Down (And What You Can Do About It)

Written by Monique Gutierrez on September 2, 2025. Posted in Uncategorized.

Your metabolism is your body’s engine—it’s what drives energy, fat burning, and overall vitality. But sometimes, that engine starts to sputter. Whether it’s due to age, chronic stress, under-eating, or hormonal shifts, a sluggish metabolism can sneak up on you and disrupt how you feel every day. If you’ve been feeling “off” and can’t quite put your finger on it, your metabolism might be trying to send you a signal. Let’s dive into the top signs your metabolism is slowing down and what you can do to rev it back up.

Metabolism is the body’s system for turning food into energy through a network of enzymes and chemical processes—it’s one of the key markers of life. A healthy metabolism is essential for overall health and is shaped by your lifestyle, how much energy you take in, and how much you use. Maintaining a healthy weight and strong metabolism depends on balanced habits—nutritious eating, regular exercise, good sleep, and supportive daily routines. Be sure to check out my Mastering Metabolism blog for more insight into what metabolism really is.

Signs your Metabolism could be Slowing

We know understand that a slowed metabolism means your body is less efficient at converting the food you eat (calories) into usable energy than usual. Your metabolic rate is influenced by many factors – including age, gender, muscle-to-fat ratio, amount of physical activity and hormone function.

1. Fatigue or Low Energy

You’re getting plenty of sleep, but you still feel drained. Sound familiar? When your metabolism slows, your cells aren’t producing energy efficiently. This can leave you feeling exhausted, unmotivated, and even foggy. Blood sugar imbalances or thyroid dysfunction are often culprits here. As a result, you might experience increased cravings, particularly for sugary or starchy foods, as the body tries to get more energy.

2. Unexplained Weight Gain or Difficulty Losing Weight

If your weight has crept up without any major changes in your habits, it could be metabolic. A slower metabolism burns fewer calories at rest, meaning even the same meals and activities might now lead to weight gain—especially around the midsection. Insulin resistance, high cortisol, and estrogen dominance can all play a role. Chronic stress and poor sleep don’t help either.

3. Cold Intolerance

Always reaching for a sweater, even in warm temps? When your thyroid—the metabolic thermostat of the body—is underperforming, your internal temperature may drop. This is a common but often overlooked sign of a sluggish metabolism.

4. Constipation or Slower Digestion

Metabolism doesn’t just affect weight—it influences digestion too. A sluggish metabolism can result in slowed digestion, causing constipation, bloating, or other digestive issues. Reduced energy availability slows gut motility. If your gut is sluggish, it could be a sign that your entire system is slowing down. Supporting gut health with hydration, fiber, and fermented foods is key.

5. Brain Fog or Low Mood

Poor memory, difficulty concentrating, or feeling down for no obvious reason? When your cells aren’t converting nutrients into usable energy efficiently, your brain suffers too. This is often tied to blood sugar crashes, mitochondrial dysfunction, and nutrient deficiencies.

6. Thinning Hair or Brittle Nails

Your hair and nails reflect your internal health. Thinning, shedding, or slow-growing hair could point to protein or micronutrient deficiencies, poor thyroid function, or stress. Your body prioritizes survival, not beauty, when resources are low.

7. Hormonal Irregularities

Irregular or missed periods, PMS, and low libido can all be signs of hormonal imbalance. Key hormones like estrogen, progesterone, and testosterone play a major role in your metabolic health, so when they’re off, your metabolism often is too. Thyroid hormones also regulate how your body uses glucose, burns fat, and stores energy—so disruptions here can significantly impact your metabolic function.

What You Can Do About It

The good news? You have more control than you think. Here are simple, foundational steps to support a healthier, more efficient metabolism:

Eat enough – especially protein and healthy fats
Balance blood sugar with regular meals and real food
Strength train to support lean muscle and metabolic function
Move daily beyond the gym (walking, stretching, mobility)
Prioritize sleep and manage stress (this includes saying no and resting!)
Support your gut with fiber, fermented foods, and hydration
Get tested if needed: thyroid panel, sex hormones, nutrient status

Your metabolism is your body’s internal engine — and just like a car, it needs the right fuel and maintenance to run well. If you’re noticing any of these signs, don’t ignore them. They may be gentle nudges from your body asking for more support.

Don’t Wait – Live Better Today!

By making intentional shifts to how you eat, move, sleep, and manage stress, you can reignite your metabolism and feel more energized, focused, and in control. Small steps really do make a big impact. Now is the time to start tuning in and taking action. Schedule your consultation today for a lab to gain a better understanding of your current health.

Decoding Food Labels: Eat Smarter, Live Better

Written by Monique Gutierrez on August 15, 2025. Posted in Nutrition.

As the school year begins, so does the return to structure, packed lunches, early mornings — and often, a renewed focus on healthy habits. Whether you’re a parent juggling snacks and schedules or simply ready to reset after a laid-back summer, this season is the perfect time to come back to balance.

From a functional nutrition perspective, food isn’t just fuel — it’s information. What you put on your plate directly impacts how you feel, function, and focus throughout the day.

Routines offer structure, and structure creates consistency — the key to sustainable health.

With busy mornings and long days ahead, the goal isn’t perfection, but intentionality. A functional nutrition approach helps you stay energized, focused, and immune-strong by prioritizing foods that work with your body, not against it.

How to Read a Nutrition Label Like a Functional Nutritionist

Learning how to read a label is one of the most powerful skills you can develop. It helps you bypass marketing noise and make decisions that align with your goals.

What to Look For:

1. Ingredients List First:

Keep it simple: fewer ingredients, better quality. If you can’t pronounce it, your body probably can’t use it. Choose snacks with five ingredients or fewer, and make sure they’re all real, whole, and recognizable. No additives, no mystery oils, no artificial anything.
Bonus tip: Ingredients are listed in order of weight — so the first few tell you the most about what you’re really eating.

2. Added Sugars:

Not all sugars are created equal. Naturally occurring sugars are found in whole foods like fruit (fructose) and dairy (lactose) — they come packaged with fiber, vitamins, and minerals.

Added sugars, on the other hand, are introduced during processing or preparation — think cane sugar, honey, molasses, corn syrup, and even sneaky names like maltodextrin or evaporated cane juice.

Watch out for artificial sweeteners like sucralose and aspartame too — they may be low-calorie, but they can still disrupt your gut and cravings.

Just one 12 oz can of soda contains 39 grams of added sugar (or 10 teaspoons) — that’s 160 empty calories with zero nutritional value.

3. Oils:

Ultra-processed oils — often from seeds like canola, soybean, corn, sunflower, and safflower — are chemically refined to boost shelf life and flavor. But in that process, they’re stripped of nutrients and may become inflammatory to the body.

From a functional nutrition perspective, these oils can disrupt metabolic health, promote oxidative stress, and contribute to chronic inflammation.

Better options: Stick to cold-pressed, minimally processed fats like olive oil, avocado oil, coconut oil, and grass-fed butter or ghee for cooking.

4. Fiber & Protein:

Active individuals and older adults may need even more protein to support muscle and recovery. Good protein sources include lean meats, poultry, fish, eggs, dairy (like yogurt and cheese), as well as beans, lentils, nuts, seeds, and soy. For fiber, focus on whole grains, fruits, and vegetables.

5. Preservatives & Additives:

Some ingredients are more than just unnecessary — they can be harmful. Watch out for artificial preservatives like BHT and BHA, which are linked to hormone disruption and inflammation.

Artificial dyes like Red 40 and Yellow 5 are also common in processed snacks and may impact behavior and focus, especially in children.

Skip artificial sweeteners like sucralose (Splenda) and aspartame — they may interfere with gut health, insulin response, and cravings.

Bottom line: If it sounds like a chemistry experiment, it’s probably not food. Choose snacks with clean, recognizable ingredients — and leave the additives behind.

What to Ignore:

Buzzwords like “natural,” “multigrain,” or “low-fat” — check the actual ingredients.
Marketing claims on the front — the truth is always on the back.
Serving sizes that mislead — some “healthy” items list unrealistic serving portions.

Food packaging can be confusing — here’s what those claims really mean:

Low Calorie = 40 calories or less per serving
Calorie-Free = Fewer than 5 calories per serving
Low Cholesterol = 20 mg or less of cholesterol and 2 g or less of saturated fat per serving
Low Sodium = 140 mg or less of sodium per serving
Fat-Free / Sugar-Free = Less than 0.5 grams of fat or sugar per serving
Reduced [Fat/Sugar/Sodium/etc.] = At least 25% less than the regular version
Good Source Of = 10–19% of the Daily Value (DV) per serving
Excellent Source Of / High In = 20% or more of the DV per serving

Pro tip: These labels can sound healthy, but don’t let them distract you from reading the full ingredient list. “Low-fat” or “sugar-free” doesn’t always mean better — always check for additives, sweeteners, and processed oils.

Quick Functional Formula for Label-Reading:

Real Ingredients + Low Sugar + High Fiber + High Protein + Clean Fats = Green Light

Smart Routine Hacks to Make Meals Easier

School mornings don’t need to be stressful. With a little planning, you can create consistency without chaos.

Prep breakfast the night before: Think chia pudding, overnight oats, or egg scrambles.
Pack smart snacks: Choose cheese and nut mixes, fruit with nut butter, or turkey/beef jerky.
Follow the “no naked carbs” rule: Always pair carbs with fat or protein to stabilize blood sugar.
Use Sunday as a reset: Prep 3 proteins, 2 veggies, and 1 healthy starch.

Tips for Focus, Energy & Immune Support

This time of year also brings stress, screen time, and seasonal germs. Keep your body resilient with functional basics:

Hydrate before caffeine (especially teens & college students)
Start the day with protein — not sugar
Use magnesium & omega-3s to support brain health
Choose whole fats (nuts, seeds, olives) to feed focus and hormones
Avoid ultra-processed “convenience” foods marketed to kids

Functional Swaps We Love

Swap this – for that:

Instead of…	Try This Functional Swap
Fruit snacks	Real dried fruit (no added sugar) or freeze-dried berries
Chips or puffs	Avocado oil chips (I.e., sweet potato versions), seaweed snacks, or dry-roasted nut and seed mixes
Sugary yogurt	Plain Greek yogurt + berries + cinnamon
Juice boxes	Electrolyte water, herbal iced tea, or fruit-infused water
Instant oatmeal packets	Rolled oats with chia, flax, and fresh fruit
Flavored coffee creamers	Unsweetened coconut milk + cinnamon or MCT oil
“Sugar-free” snack packs	Hard-boiled eggs, turkey sticks, or nut butter packs

Check out my Smart Snacking blog for my top recommended high protein snacks.

Let Nutrition Work For You

This season, let your food choices support your energy, focus, and overall well-being — not work against them. You don’t need a total lifestyle overhaul to see results, but you do need to start paying attention to the ingredients, the quality, and the message your food is sending your body.

Food is information — every bite is a signal, telling your body what to do.
Labels matter — not all calories (or snack bars) are created equal.
Small habits become big change — especially when repeated daily.

So as routines reset and schedules fill up, remember: simplified nutrition, smart snacking, and label-savvy decisions will always take you further than fads. You’ve got this — and your body will thank you for it.

Snack Smarter: 6 Minimal Ingredient High-Protein Snacks

Written by Monique Gutierrez on August 8, 2025. Posted in Nutrition.

Let’s be honest — snacks can make or break your day. That 3PM slump, the cranky commute, or your kid’s after-school meltdown? Often, it’s blood sugar talking.

In functional nutrition, we don’t treat snacks as filler — we treat them as strategic nourishment. Every bite is an opportunity to support your metabolism, gut, mood, and energy. The key? Protein + real ingredients + zero junk.

But here’s the catch:
Most grab-and-go snacks are glorified dessert. They spike blood sugar, leave you hungrier an hour later, and do nothing to support long-term health.

This guide is built for real life — for the parent rushing between pickups, the professional skipping lunch, or the teen needing stable energy between classes. Forget sugar crashes or mindless munching. These high-protein, minimal-ingredient snacks are designed to keep your blood sugar steady, your brain sharp, and your cravings in check.

From a functional nutrition perspective, snacks should:

Support blood sugar balance
Be made of real ingredients
Include a solid source of protein
Be portable and practical

Why Protein is the Star of Smart Snacking

Protein is more than just a gym buzzword — it’s a blood sugar stabilizer, metabolism supporter, and craving crusher.

Here’s what happens when you prioritize protein:

You stay full longer (no hangry meltdowns).
You reduce blood sugar spikes and crashes.
You support lean muscle, hormone balance, and immune function.
You eat less overall because your body is satisfied, not starved.

From a functional perspective, protein is essential to healing, recovery, and energy regulation. Especially when you’re on the go.

Here are 6 go-to snacks that meet the mark:

1. Grass-Fed Jerky or Turkey Sticks

~10g+ protein per serving
Just meat + sea salt + simple spices
Look for brands like: Chomps, The New Primal, Mission Meats
Avoid added sugar, nitrates, and soy fillers

2. Bone Broth Protein Powder (Beef-Based)

Mix with warm water, blend into smoothies, or stir into soups
15g+ protein per scoop
One ingredient: dehydrated beef bone broth
Rich in collagen, glycine, proline, and glutamine to support joints, gut lining, and skin health
Naturally anti-inflammatory and great for recovery or immunity
Trusted brands: PaleoValley, Ancient Nutrition, Bluebird Provisions, Vital Proteins (bone broth line)

3. Hard-Boiled Eggs + Sea Salt or Everything Seasoning

6g protein per egg
One ingredient, packed with B vitamins and choline
Prep a batch weekly for grab-and-go

4. Plain Greek Yogurt + Berries + Cinnamon

15g+ protein per cup
Minimal sugar if you skip flavored versions
Add flax or chia for brain-supportive omega-3s
Enjoy brands like: Siggi’s, Fage, Chobani, and OIKOS

5. Grass-Fed Cheese Sticks or Mini Rounds

Pair with raw veggies or olives for extra fiber + fat
~6-8g protein per stick or round
Great source of calcium and fat-soluble vitamins
Try: Babybel, Tillamook, and Kerrygold
Do not forget to enjoy cottage cheese as well

6. Almond Butter + Apple Slices

The fat + fiber + protein combo keeps you full
7g protein per nut butter serving
Clean brands have just almonds + sea salt
Nut butter options: Simple Truth, Barney Butter, and Good & Gather

Functional Tips for Smart Snacking:

Pair protein with healthy fat or fiber to stay full longer
Look for <7 ingredients when possible
Prep ahead so you’re not reaching for convenience junk
Choose snacks that work for your energy, not against it

Snacking isn’t about curbing cravings — it’s about supporting your energy, metabolism, and focus between meals. When you choose real, high-protein options with minimal ingredients, you give your body the tools it needs to stay balanced, resilient, and fueled. Whether you’re navigating a packed school day, a busy work schedule, or just need a midday reset, these snacks deliver more than convenience — they deliver function.

Start small. Stock your pantry or bag with 2–3 of these high-impact options.
Listen to how your body feels — and let functional foods do their job.

Snack smart. Snack intentionally. And always eat for impact.

Back-to-School Immune Support: A Wellness Guide for Parents and Teachers

Written by Monique Gutierrez on August 1, 2025. Posted in General, IV Therapy, Peptide Therapy.

August brings a return to routine but also an increase in stress, exposure to germs, and immune challenges for both parents and teachers. Whether you’re navigating busy drop-offs, lesson plans, or just trying to stay healthy through it all, the back-to-school season can take a toll on your body’s defenses.

At Tucson Wellness MD, we take a comprehensive, functional approach to immunity. This includes advanced therapies like IV drips and peptides—but also the foundational role of nutrition, lifestyle, and targeted supplementation.

Here’s your complete guide to building a resilient immune system this August naturally and proactively.

1. Start with Nutrition: Fuel for a Stronger Immune System

Food is information for your immune cells. What you eat daily can either strengthen your defenses or silently suppress them. It is always best to consume balanced meals throughout your day.

Top immune-supportive nutrition strategies:

Eat the rainbow: Colorful fruits and vegetables are rich in antioxidants like quercetin, vitamin C, and beta-carotene.
Prioritize protein: Your immune system relies on amino acids for repair and defense. Aim for 20–30g per meal from clean whole food sources.
Don’t fear healthy fats: Omega-3s from salmon, flax, or chia help modulate inflammation and keep immune signaling in balance.
Limit sugar & ultra-processed foods: Refined carbs can impair white blood cell function for hours after eating.
Hydrate wisely: Ditch sugary drinks and aim for filtered water with electrolytes or trace minerals especially in Arizona heat.

Lets not forget, gut health is your immune health.
A thriving microbiome supports antibody production, regulates inflammation, and helps protect against pathogens. This is where prebiotics and probiotics come in:

Prebiotics (like garlic, onions, asparagus, and green bananas) feed the good bacteria in your gut.
Probiotics (found in yogurt, kefir, sauerkraut, and targeted supplements) help restore microbial balance after stress, illness, or antibiotics.

We offer gut health support protocols that include functional probiotic blends and digestive enzymes to keep your digestion and immunity strong.

2. Immune-Boosting IV Therapy for Rapid Replenishment

When your system is run down or in need of a boost, our IV drips are designed to deliver targeted nutrients directly into your bloodstream for fast, effective results—whether you’re recovering, optimizing, or preventing.

Popular IVs at Tucson Wellness MD:

Hangover Recovery IV
A high-dose blend of Vitamin C and Glutathione, with B-Complex, B12, and Zinc—ideal for rapid recovery, rehydration, and liver support after a night out or travel fatigue.

VIP Detox IV
A powerful detox formula featuring amino acids, Glutathione, and Vitamin B-Complex to support liver detox, cellular repair, and oxidative stress reduction.

TW Fighter IV
A comprehensive immune + recovery blend of Vitamin C, Glutathione, Zinc, and Vitamin B-Complex to help with migraines, detoxification, circulation, and immune resilience. Ideal during times of high stress, illness, or inflammation.

Custom IV Therapy
Tailored to your individual needs based on symptoms, lab work, travel plans, or recovery goals. Our providers will help design a formula that supports your unique system.

Ask our front desk receptionist for a list of our current IV menu!

3. Peptide Therapy: Immune Support at the Cellular Level

Peptides are short chains of amino acids that act as signaling molecules in the body. They can regulate immune responses, support healing, reduce inflammation, and improve resilience especially during times of stress or exposure.

Two of the most powerful peptides we use for immune and cellular support:

LL-37
A naturally occurring antimicrobial peptide that’s part of your innate immune system. LL-37 defends the body against bacterial, viral, and fungal threats and is especially useful in high-risk or high-exposure environments like schools, classrooms, day cares.

It also helps:

Modulate inflammation
Support respiratory immunity
Promote tissue regeneration and wound healing
Enhance the gut barrier (where immunity begins)

BPC-157
Known as the “body protection compound,” BPC-157 supports:

Gut lining repair (key for immune function)
Anti-inflammatory signaling
Tissue regeneration and injury recovery
Overall immune modulation, especially when stress, illness, or poor digestion disrupts the system

These peptides work synergistically with your body’s natural defenses, offering deeper immune resilience from the inside out.

These are just a couple of our peptides, our team can guide you through a personalized peptide protocol based on your goals, labs, and/or current health needs.

4. Strengthen Your Foundation with Core Nutrients

Even the best diet may fall short under stress, travel, or exposure. That’s where targeted supplementation helps fill the gaps.

Zinc + Vitamin C: Help activate immune cells and speed up recovery. We carry medical-grade blends to ensure proper dosing and absorption.

Vitamin D3: Low levels are common and linked to higher infection risk. We offer oral and injectable options based on your labs.

Glutathione: Your body’s master antioxidant, crucial for detoxification and immune signaling. Available in IV and injectable forms.

Don’t Forget the Lifestyle Pillars

Sleep: Prioritize 7–9 hours to allow the immune system to regenerate
Stress management: Chronic stress depletes immune reserves—consider adaptogens or peptide support
Movement: Moderate daily exercise helps circulate immune cells and lymph
Community + mindset: A regulated nervous system is an immune-strengthening tool

Ready to Build Resilience Before the Fall Rush?

Whether you’re managing the classroom or the carpool, don’t wait until cold and flu season hits to take action. Schedule your IV drip, or a peptide consult today to optimize your immunity this season!

Why Women Need Testosterone Too — And How to Support It Naturally

Written by Monique Gutierrez on July 24, 2025. Posted in General, Hormonal Weight Gain, Hormonal Weight Loss, Hormones, Nutrition, Testosterone Replacement Therapy.

When people hear “testosterone,” they often think of it as a “male” hormone. But the truth is — women produce and need testosterone, too. While we make less of it than men, it plays a critical role in energy, mood, strength, libido, and even bone health. Let’s explore why testosterone is important for women, common questions about it, and how you can support healthy hormone levels with nutrition.

Why Do Women Need Testosterone?

Testosterone is produced in the ovaries, adrenal glands, and peripheral tissues. In women, it supports:

Muscle tone & strength
Bone density
Cognitive function & mood stability
Sex drive & arousal
Energy & motivation

Low testosterone in women can contribute to fatigue, depression, low libido, difficulty building muscle, weight gain, and bone loss — especially during perimenopause and menopause when hormones naturally shift.

What causes low testosterone in women?

Several factors can lower testosterone in women:

Age (levels decline naturally with age)
Chronic stress (impacts adrenal production)
Eating disorders or low body fat
Certain medications (like steroids or birth control)
Ovarian removal or menopause

How do I know if my testosterone is low?

Symptoms of low testosterone can include:

Low libido
Fatigue or lack of motivation
Difficulty building or maintaining muscle
Thinning hair
Decreased bone density
Mood changes, like irritability or depression

Why testing matters?

Testing your hormones is one of the most powerful steps you can take to improve your health, vitality, and weight management — because hormones don’t work in isolation. Testosterone, estrogen, progesterone, DHEA, and even vitamin D all interact, and even subtle imbalances can affect how you feel, how you look, and how your body responds to diet and exercise.

At Tucson Wellness MD, we offer a comprehensive hormone panel that goes beyond the basics to give you a complete picture of your hormonal health. Below is how each key hormone contributes to both weight loss and vitality — and why balancing them is so important:

Testosterone

Drives muscle tone, energy, libido, and fat metabolism.

For Fat Burning: Builds muscle, increases metabolism, reduces abdominal fat, and improves insulin sensitivity.
For Vitality: Strengthens bones, improves cognitive function, boosts libido, supports heart health, immunity, and long-term physical strength.

Estrogen

Essential for bone health, mood, metabolism, and fat distribution.

For Fat Burning: Regulates fat storage, boosts metabolism, reduces visceral fat, and improves insulin sensitivity — especially after menopause.
For Vitality: Protects bones and the heart, enhances mood, cognition, and skin health, and helps protect the brain from Alzheimer’s and Parkinson’s disease.

Progesterone

Balances estrogen, promotes restful sleep, and helps manage stress.

For Fat Burning: Supports thyroid function, regulates blood sugar, reduces fat storage and water retention, and improves body composition.
For Vitality: Reduces inflammation, supports bone health, enhances sleep quality, mood, and cognitive function, and may lower breast cancer risk.

DHEA

A precursor to other hormones that supports energy, mood, and body composition.

For Fat Burning: Boosts thermogenesis, targets abdominal fat, improves insulin sensitivity, and helps build lean muscle.
For Vitality: Offers anti-inflammatory and antioxidant benefits to support immunity, brain health, bones, and heart function.

Vitamin D3

Technically a hormone, it plays a vital role in mood, immunity, energy, and weight regulation.

For Fat Burning: Helps regulate fat cell growth, enhances fat metabolism, improves insulin sensitivity, and supports muscle function.
For Vitality: Strengthens bones, reduces inflammation, supports heart and immune health, and may help lower cancer risk.

By testing these hormones together — rather than just checking one or two — we can help uncover the root cause of symptoms and design a personalized plan to help you feel vibrant, strong, and in control of your health again.

Can women take testosterone therapy?

Yes — under medical supervision, women with clinically low testosterone may benefit from therapy. This can come in the form of creams, gels, pellets, or injections. Always work with a knowledgeable provider to monitor levels and avoid excessive dosing. At Tucson Wellness MD, we offer testosterone therapy in the forms of pellets or injections, ask us about pricing!

How to Support Healthy Hormones Through Nutrition

While medical treatment may sometimes be necessary, nutrition and lifestyle are foundational for healthy hormones — including testosterone. A holistic lifestyle, rooted in whole foods and rich micronutrients, is a powerful way to nurture your hormones and overall health. For personalized advice, consult a qualified dietitian/nutritionist. Here’s how to support your body naturally:

Eat Enough Protein & Healthy Fats

Adequate protein (like chicken, fish, lean beef, and eggs) supports muscle and hormone production.
Healthy fats (from avocado, olive oil, coconut, and fatty fish) are crucial because cholesterol is a building block for hormones.

Balance Blood Sugar

Excessive sugar and insulin spikes can disrupt hormone balance. Focus on complex carbs (like sweet potatoes, quinoa, and veggies) paired with protein and healthful fat.

Include Micronutrient-Rich Foods

Zinc: oysters, beef, pumpkin, spinach
Magnesium: leafy greens, avocado, squash
Vitamin D: salmon, egg yolks, or get sunlight exposure
B-vitamins (B6, B12, folate): meats and poultry, fish, and starchy vegetables like potatoes, and leafy green vegetables
Vitamin C: citrus fruits, berries, and bell peppers
Iodine: fish, dairy products, iodized salt
Selenium: Brazil nuts, tuna, and fish

Prioritize Sleep & Stress Reduction

Chronic stress raises cortisol, which can lower testosterone. Sleep, relaxation, and stress management are just as important as food.

Take the Next Step Toward Balanced Hormones

Testosterone is a vital hormone for women, supporting your energy, strength, mood, and overall health — at every stage of life. If you’re experiencing symptoms of low testosterone or want to better understand your hormone health, we’re here to help.

Reach out to Tucson Wellness MD today to schedule your consultation. Ask us about our comprehensive lab panels to assess your hormone levels and learn more about our hormone replacement therapy (HRT) options and pricing. Your journey to balanced hormones and feeling your best starts here — let us guide you!

Choosing the Right Protein: What to Eat & Common Questions Answered

Written by Monique Gutierrez on July 17, 2025. Posted in Uncategorized.

Protein is one of the most important nutrients for your body — it builds muscle, repairs tissues, supports your hormones and immune system, and keeps you feeling full and energized.

But with so many choices out there (animal-based, plant-based, powders, bars…), it can feel confusing to know what kind of protein is best for you. Let’s break it down and answer some of the most common questions we get about protein.

Why is protein important?

Builds & repairs muscles
Supports your metabolism & weight loss
Helps balance blood sugar & control cravings
Essential for healthy skin, hair, nails, and hormones

Without enough protein, you may feel fatigued, struggle to recover from workouts, lose muscle, and even weaken your immune system.

What are the types of protein?

Animal-Based Proteins

These are considered “complete” proteins, meaning they contain all 9 essential amino acids.
Examples: chicken, turkey, beef, pork, eggs, dairy, fish, and seafood.

Pros:

High in quality, bioavailable protein
Naturally rich in iron, zinc, and B12
Great for building muscle and recovery

Cons:

Can be higher in saturated fat (choose lean cuts & quality sources)
Not suitable for vegetarians or vegans

Plant-Based Proteins

These come from plants and can also be excellent — though some are “incomplete” and need to be combined for all essential amino acids.
Examples: beans, lentils, tofu, tempeh, quinoa, nuts, seeds, edamame.

Pros:

High in fiber & nutrients
Lower in saturated fat & cholesterol
Supports heart health & gut health

Cons:

Some plant proteins are lower in certain amino acids (combine grains & legumes for balance)
Larger portions are often needed to meet your needs

Protein Powders & Supplements

Sometimes convenient when you’re busy or need an extra boost.
Examples: whey, casein, pea, hemp, rice, or blended vegan powders.

Pros:

Quick & easy
Great post-workout or on-the-go
Helps you meet your protein goals

Cons:

Not a replacement for whole foods
Some powders contain added sugars, fillers, or poor-quality ingredients — always read the label!

How much protein do I need?

It depends on your body composition, goals, and activity level — but here’s a general guideline:

Active adults & those looking to build or maintain muscle should aim for about 0.7–1 gram of protein per pound of lean body mass per day.

For example:
If you weigh 150 lbs and your lean body mass is 96 lbs, you’d aim for roughly 67–96 grams of protein daily, spread throughout your meals and snacks.

Keep in mind — this is just a starting point. Trainers, nutritionists, and healthcare professionals may calculate protein needs differently based on your individual goals and health status. For the best plan, talk to a professional who can tailor it to you!

Ready to optimize your nutrition?

There’s no one-size-fits-all approach — the best protein for you depends on your goals, preferences, and lifestyle.
Focus on whole, high-quality sources (both animal and plant-based), and don’t be afraid to mix it up!

If you’d like personalized guidance on how much protein you need and how to plan your meals, reach out — we’re here to help you build a strong, nourished body from the inside out.

What is NAD+ and Why Does It Matter for Your Health?

Written by Monique Gutierrez on July 10, 2025. Posted in General, Peptide Therapy.

At Tucson Wellness MD, we’re always looking for ways to help you feel your best — inside and out. One of the most exciting tools we offer for energy, mental clarity, and cellular health is NAD+ therapy, available as IV infusions, injections, or convenient patches.

But what exactly is NAD+, and how can it benefit you? Let’s break it down:

What is NAD+?

NAD+, or nicotinamide adenine dinucleotide, is a vital molecule found in every cell of your body. It acts as a crucial coenzyme that fuels the essential functions of your mitochondria — the energy powerhouses of your cells.

NAD+ also plays a key role in communication between your cell’s nucleus and mitochondria, ensuring that the energy production and repair processes that keep you healthy run smoothly.

It’s crucial for:

Converting food into energy (ATP)
Repairing DNA damage
Supporting healthy brain function & mood
Slowing cellular aging
Improving metabolic health

As we age, our NAD+ levels naturally decline — which can leave you feeling fatigued, foggy, and less resilient. Boosting NAD+ can help restore vitality at the cellular level.

What are the benefits of NAD+ therapy?

Clients use NAD+ therapy for a variety of reasons, including:

Increased energy & stamina
Better mental clarity & focus
Improved mood & stress resilience
Support for addiction recovery
Healthier skin & anti-aging support
Improved athletic recovery

Some people notice immediate benefits, while others feel more subtle improvements over time as their body restores balance.

How do you offer NAD+ therapy?

At Tucson Wellness MD, we offer three convenient ways to boost your NAD+:

IV NAD+ Therapy:
– Delivers NAD+ directly into your bloodstream for maximum absorption
– Ideal for those who want fast, potent results
– Typically can take up to 3 hours in a comfortable, supervised setting
– Ask us about our available IV dosages to find the right fit for you!

NAD+ Injections:
– Quick and easy, administered in just minutes
– Ideal for those who want the benefits of NAD+ but don’t have time for a full IV
– Can be used as a standalone boost or in addition to other therapies

NAD+ Patches:
– A great alternative if you prefer a more gradual, hands-free option
– Wear it on your skin — NAD+ is absorbed transdermally over several hours
– Convenient for busy lifestyles and for maintaining levels between IV sessions

Is NAD+ therapy safe?

Yes — NAD+ is naturally occurring in your body, and replenishing it is considered safe for most healthy individuals.

Some people may feel mild side effects during an IV (like warmth, flushing, lightheadedness, or nausea), which we monitor closely and adjust as needed.

Common Questions About NAD+

Q: How often should I do NAD+ therapy?
A: It really depends on your goals! Many people begin with a series of sessions — for example, once a week for 4–8 weeks — and then transition to monthly or as-needed maintenance. The best approach is to discuss your goals with our medical team so we can create a plan tailored to you.

Q: Does it hurt?
A: The IV is just like a standard infusion. The injections are quick and minimally uncomfortable. The patches are completely painless.

Q: When will I feel results?
A: Some clients feel more energy and mental clarity right away, while others notice gradual improvements over days or weeks.

Q: Can anyone use NAD+ therapy?
A: Most healthy adults can benefit, but it’s always best to consult with our team before starting — especially if you have underlying medical conditions.

Ready to Feel Like Yourself Again?

Whether you’re looking to boost your energy, support recovery, or simply feel sharper and more vibrant, NAD+ therapy can help.

Book your NAD+ IV session or pick up a convenient injections or a patch today.
Have questions? Contact us — we’re happy to guide you toward the best option for your goals.

Understanding Body Composition: Lean Body Mass vs Muscle Mass

Written by Monique Gutierrez on July 8, 2025. Posted in General, Weight Loss.

When it comes to tracking your health and fitness progress, the number on the scale only tells part of the story. That’s why body composition is so important — it helps you understand what your body is actually made of, beyond just weight.

But terms like lean body mass and muscle mass often get mixed up. Let’s break down what they really mean, with some real-world examples of how they show up in everyday life.

What is body composition?

Body composition refers to the proportions of fat, muscle, bone, water, and other tissues in your body.

Think of it this way:
Two women both weigh 160 lbs and are the same height, but one has a much higher percentage of muscle and lower body fat. Even though the scale shows the same number, their bodies look and feel very different.

That’s the power of body composition — it reveals what’s really changing as you improve your health.

What is Lean Muscle Mass?

Lean body mass (LBM) is everything in your body that isn’t fat.

Lean Body Mass (LBM) = Total Weight – Fat Mass

This includes:

Muscles
Bones
Organs
Body water
Connective tissue/Skin

The two biggest factors that influence lean body mass are body water and muscle mass. A sudden increase in lean body mass doesn’t always mean you’ve gained muscle — it could simply be fluctuations in body water.

Imagine a man who starts a weight-loss program and drops 15 pounds. When he checks his body composition, he finds he lost 10 pounds of fat and 5 pounds of lean body mass. Some of that lean mass could be water, but some could also be muscle — which isn’t ideal.

Muscle gains definitely contribute to LBM gains, but so does water, which can fluctuate throughout the day depending on hydration status, diet, and physical activity.

That’s why simply focusing on “weight loss” without paying attention to what kind of weight you’re losing can backfire.

What is Muscle Mass?

Muscle mass refers specifically to the weight of all the muscle tissue in your body — primarily your skeletal muscles, which help you move, lift, and support your metabolism. This is the type of muscle you can actively build through proper exercise and nutrition.

When people talk about “building muscle” with strength training and protein, they’re really referring to skeletal muscle mass or muscle mass.

Overall, muscle mass includes three types of muscle:

Skeletal Muscle — the voluntary muscle you can grow and strengthen through training and nutrition
Cardiac Muscle — the involuntary muscle of the heart
Smooth Muscle — the involuntary muscle found in organs and blood vessels

A woman starts strength training three times a week and eating more protein. Over 3 months, her scale weight stays the same — but her body composition shows she gained 6 pounds of muscle and lost 6 pounds of fat.
She looks leaner, feels stronger, and her clothes fit better — even though the scale didn’t budge.

Why the Difference Matters?

Knowing the difference between LBM and muscle mass helps you track progress more accurately and adjust your plan as needed.

If your lean body mass goes up slightly, it could just be from extra water (maybe from inflammation or a salty meal), not necessarily more muscle.

If your skeletal muscle mass increases, that’s a clear sign you’ve built muscle — which boosts your metabolism, strength, and appearance.

If your weight drops quickly and you also lose muscle mass, that could leave you feeling weaker, slower, and more likely to regain weight later.

Increasing Muscle Mass

To improve your muscle-to-fat ratio:

Focus on strength training at least 2–4 times a week
Eat enough protein (some trainers and nutritionists use different methods, its best to consume 0.7–1 gram per pound of lean muscle mass)
- For a 168-lb person with LBM of 96-lbs would mean to eat 67-96 grams of protein/day
- Include lean meats, eggs, dairy, and legumes
Avoid extreme calorie restriction, which can lead to muscle loss.
- Its best to maintain a slight caloric surplus (eating more calories than you burn) to support muscle gains without excessive fat).
Stay hydrated. Muscle mass is 70–80% water so dehydration can reduce muscle performance and recovery.
Sleep 7–9 hours per night to allow muscle repair and growth.

Step On, Learn More: Quick & Insightful Body Composition Testing

Understanding your body composition — and the difference between lean body mass and muscle mass — helps you focus on the quality of your weight changes, not just the number on the scale.

It’s the difference between feeling skinny but weak… and feeling strong, lean, and healthy.

At Tucson Wellness MD, we offer advanced body composition analysis with our InBody machine to help you truly understand what your weight is made of. The next time you visit, take just a few minutes to step on the machine and gain valuable insights into your body fat, muscle mass, and overall health.

The Ultimate Guide to Today’s Top Weight Loss Medications: Your Questions Answered

Written by Monique Gutierrez on July 8, 2025. Posted in Semaglutide Weight Loss, Weight Loss.

Over the past few years, new medications for weight loss have gained widespread attention — especially semaglutide (Ozempic®/Wegovy®), tirzepatide (Mounjaro®/Zepbound™), and the newest contender, retatrutide. These medications work differently from traditional diet and exercise alone, offering powerful tools for those struggling with obesity or weight-related conditions.

If you’re curious about how these medications compare, how they work, and whether one might be right for you, here are answers to the most common questions people ask.

How do semaglutide, tirzepatide, and retatrutide work?

All three belong to a class of medications that mimic hormones in your body to help regulate appetite, insulin, and blood sugar.

Semaglutide is a GLP-1 receptor agonist. It mimics the hormone GLP-1, which helps you feel fuller longer, slows digestion, and improves insulin sensitivity.

Tirzepatide is a dual GIP and GLP-1 receptor agonist. This means it targets both GLP-1 and another hormone, GIP (glucose-dependent insulinotropic polypeptide), which may further enhance weight loss and blood sugar control compared to semaglutide.

Retatrutide is currently in clinical trials and shows even more promise. It’s a triple agonist — targeting GLP-1, GIP, and glucagon receptors — which may result in greater energy expenditure and weight loss than the other two.

Why eating protein and strength training is important

While medications like semaglutide, tirzepatide, and retatrutide can help you lose significant weight by reducing your appetite and calorie intake, it’s important to understand that not all weight loss is equal.

Without the right nutrition and exercise, some of the weight you lose may come from muscle, not just fat — and preserving your muscle is crucial for your health, strength, and metabolism.

Here’s why eating enough protein and including weight training in your routine matter:

Protects Your Muscle Mass

These medications help you eat less, but when you’re in a calorie deficit, your body may break down muscle along with fat.
Adequate protein intake and resistance training signal your body to hold onto muscle while burning fat.

Supports a Healthy Metabolism

Muscle burns more calories at rest than fat does. Losing too much muscle can slow your metabolism and make it harder to keep the weight off long term. Strength training helps maintain or even build muscle as you lose weight.

Improves Strength and Function

Keeping your muscles strong ensures you can continue to move well, stay active, and reduce your risk of injury — all of which are especially important as you lose weight.

Helps With Satiety and Recovery

Protein-rich meals help you feel fuller longer and support recovery after workouts, which is important since these medications may already reduce your appetite and make it harder to get enough nutrients.

By combining weight loss medication with a solid nutrition and exercise plan, you’re not just losing weight — you’re building a stronger, healthier, and more resilient body.

What are the side effects?

Like any medication, these have side effects — most often gastrointestinal, such as:

Nausea
Vomiting
Diarrhea or constipation
Reduced appetite

Side effects tend to be dose-dependent, often lessen as your body adjusts, and vary by person.

How long do I need to stay on the medication?

These medications work as long as you continue taking them. Stopping the medication often leads to regaining weight. That’s why they’re usually prescribed alongside lifestyle changes like improved nutrition, physical activity, and behavior therapy for long-term success.

Which medication is right for me?

There’s no one-size-fits-all answer. Factors to consider include:

Your medical history
Weight loss goals
How well you tolerate each medication

Discuss your options with your healthcare provider — they can guide you toward the best fit based on your unique situation. Remember, what works well for your friend may not be the right choice for you — and that’s perfectly okay!

Our commitment to quality: lab-grade medications

At Tucson Wellness MD we prioritize your safety and effectiveness above all else. That’s why we use only lab-grade weight loss medications sourced directly from trusted manufacturers.

We do not use compounded medications or products from compounding pharmacies. Compounded medications are custom-mixed formulations that may vary in quality, potency, and safety.

By choosing lab-grade medications, we ensure you receive:

Consistent, reliable dosing
The highest manufacturing standards
Proven safety and efficacy

Your health and results matter to us. This commitment helps us provide you with the best care possible on your weight loss journey.

Begin your weight loss journey with Tucson Wellness MD

Semaglutide, tirzepatide, and the upcoming retatrutide represent exciting advances in the treatment of obesity and metabolic disease. While they’re not magic bullets, they can provide significant support alongside lifestyle changes.

If you’re interested in learning more about these options or finding out which is right for you, schedule a consultation with a qualified provider who can help you weigh the benefits, risks, and costs.

Peptides 101: Your New Wellness Secret Weapon

Written by Monique Gutierrez on June 25, 2025. Posted in General, Peptide Therapy.

In the ever-evolving world of health optimization, peptides are emerging as one of the most exciting tools in functional and regenerative wellness. Whether you’re focused on longevity, metabolism, recovery, or hormone balance, understanding peptides could be a game-changer.

Let’s break it down.

What Are Peptides?

Over time, our natural peptide production declines (just like collagen or hormones), and this decline contributes to aging, slower recovery, reduced metabolism, and other unwanted symptoms.

Peptides are short chains of amino acids, the building blocks of proteins, naturally found in the body. Think of them as messengers: they send specific signals to cells to turn on or off key biological processes.

Through peptide therapy, we can reintroduce targeted signals back into the body to optimize how systems function without pharmaceuticals or synthetic hormones. Peptides aren’t a magic pill but they are a powerful signal. They help your body remember how to heal, grow, and function more optimally. When used as part of a personalized protocol, they can transform how you age, perform, and feel.

Yes, peptides are safe, especially when administered under professional guidance. Since many peptides are bio-identical to what your body naturally produces, they come with a low risk of side effects and don’t suppress your natural function.

Who Are Peptides For?

Peptide therapy is not just for athletes or biohackers, it’s for anyone looking to:

Support healthy weight loss and body composition
Balance hormones naturally
Boost energy, focus, and cognition
Improve sleep quality
Enhance recovery, joint health, or injury healing
Strengthen immune response
Slow down visible and internal signs of aging

From busy professionals to high-performing moms to those navigating hormone shifts, peptides offer personalized tools for deep health support.

Where Do They Work in the Body?

Different peptides work in different systems. A few examples:

BPC-157: Supports tissue repair in the gut, joints, and muscles
Tesamorelin/Ipamorelin: Enhances fat loss, supports muscle recovery, improves sleep quality, boosts collagen production, and improved metabolic function
Semaglutide (GLP-1 peptide): Regulates appetite and blood sugar for metabolic balance
TB-500: Promotes wound healing, reduces inflammation, and improves joint flexibility.

Peptides are typically delivered via subcutaneous injections, oral capsules, or topical creams depending on the goal and formula.

Why Do Peptides Matter?

In functional medicine, we’re always asking why symptoms are showing up and how to activate the body’s innate healing.

Peptides fit this model beautifully. They:

Work with your biology, not against it
Offer targeted, minimal-side-effect support
Help address root causes like inflammation, metabolic slowdowns, poor tissue repair, and immune dysfunction
Empower precision wellness customizing protocols to your needs and goals

Rather than chasing symptoms, peptides help restore systems.

Ready to Level Up Your Wellness Strategy?

If you’ve hit a plateau with your energy, weight, or recovery… or you’re just ready to take your health optimization to the next level, it may be time to explore peptide therapy.

Working with a trained practitioner (like at Tucson Wellness MD) ensures you’re choosing the right peptides, dosed properly, with lab monitoring and lifestyle support to get the most from your protocol. Don’t forget—here at Tucson Wellness MD, we offer a wide variety of peptide options tailored to your unique goals. Which one are you most interested in exploring?