Art of Acupuncture LLC

All of our Google reviews from June were 5 stars and we couldn't be more excited! 💫 Thank you for your wonderful reviews, we appreciate all of the love so much!

If you haven't reviewed our wellness center, but would like to, NOW is a fantastic time because your review will enter you into a drawing for a free treatment.

We will be picking one winner each day from August 1st-12th in celebration of our 12 year anniversary! So, that's 12 chances to win!!!

DM us with any questions. 📨

** There are 4 ways to enter the contest and you may make an entry 1 time in each manner for a total of 4 entries. **

1. Leave us a Google Review
2. Post and tag us in your stories the next time you're at our wellness center
3. Leave us a video review (DM us for link)
4. Tag a friend on one of our posts (you must also be following our page for this to count)

REMEMBER - Up to 4 entries per person to win 1 of 12 treatments and you have until the end of July to enter.

Part 2 🐾

IYKYK...

I think self-compassion is one of the hardest attributes to practice. I often find I can shame myself or talk down to myself in a manner I would never speak to another human in. Self-compassion gets easier though when you start to understand how many of your thoughts don't really belong to you. That they are simply someone else's programming running your computer and while they may have served you in some way when you were younger or even been necessary for survival; they no longer apply to your adult self. Acceptance of what is happening in your life right now is necessary because everything is easier to change when we can see it for what it is and where it has its roots. When we try and change something we are suffering with, without understanding where it came from, it's like a w**d that just grows back in our heart. Remember, acceptance doesn't mean you don't want to change something, it means that you honor everything that has happened up until this point to get you in this situation. When you can look at the good, the bad and the ugly with acceptance and self-compassion, real magic begins to show itself.
What comes up for you when you contemplate acceptance?
- Hillary Talbot, DOM
Take these thoughts with you this week.

🧘🏾‍♀️

Hormonal fluctuations can significantly impact sleep quality. Let's delve deeper:

🥱Melatonin
Melatonin, often known as the "sleep hormone," is produced by the pineal gland in response to darkness. It plays a crucial role in regulating our sleep-wake cycle (circadian rhythm). Melatonin levels increase in the evening, signaling to the body that it's time to wind down and prepare for sleep. Exposure to bright light, especially from screens, can disrupt melatonin production, leading to sleep difficulties.

🥱Cortisol
Cortisol, known as the "stress hormone," follows a diurnal pattern, with levels peaking in the morning to help us wake up and gradually declining throughout the day. However, chronic stress and irregular sleep patterns can disrupt cortisol's natural rhythm. Elevated cortisol levels at night due to stress or shift work can make it challenging to fall asleep or maintain restful sleep.

🥱Estrogen and Progesterone
Estrogen and progesterone can also impact sleep quality. During the menstrual cycle, estrogen levels rise in the first half (follicular phase), potentially enhancing REM sleep and dream activity. In contrast, progesterone levels increase in the second half (luteal phase), promoting deep sleep. Fluctuations or imbalances in these hormones, particularly during menopause, can lead to sleep disturbances.

🥱Testosterone
Testosterone, the main male s*x hormone, can also affect sleep. It contributes to sleep regulation, and low testosterone levels can disrupt sleep patterns and increase risk of sleep disorders.

🥱Thyroid Hormones
An overactive or under active thyroid can affect sleep patterns, leading to insomnia or excessive sleepiness.
Understanding the intricate dance between hormones and sleep empowers us to prioritize restful nights.

A consistent sleep schedule, a sleep-friendly environment, stress management, and a balanced lifestyle can all contribute to optimal hormonal regulation and better sleep quality. 🌟💤

Ladies, hormone imbalances don’t just affect your period… 😳

Your hormones play a critical role in regulating a number of bodily functions, so when their levels are off, the ripple effects can be felt far beyond the reproductive system.

Here are the key areas where hormone imbalances can show up in the body:

→ Muscles
❌ Weakness: Particularly low levels of testosterone or thyroid hormones, can lead to muscle weakness and decreased muscle mass.
❌ Cramps: Imbalances in electrolytes regulated by hormones, such as magnesium and calcium, can cause muscle cramps and spasms.

→ Headaches
❌ Migraines: Fluctuations in estrogen levels, especially around menstruation, can trigger migraines in many women.
❌ Tension Headaches: Stress hormones like cortisol can cause tension headaches due to muscle tightness and stress.

→ Skin
❌ Acne: Androgens, such as testosterone, can increase oil production in the skin, leading to acne.
❌ Dryness: Low estrogen levels can reduce skin hydration and elasticity, causing dry skin.

→ Sleep
❌ Insomnia: Cortisol imbalances, especially high levels at night, can interfere with sleep patterns and cause insomnia.
❌ Night Sweats: Hormonal fluctuations, particularly during menopause, can lead to night sweats and disrupted sleep.

→ Energy
❌ Fatigue: Thyroid hormone imbalances can cause chronic fatigue and low energy levels.
❌ Adrenal Fatigue: Imbalances in cortisol production can lead to adrenal fatigue, causing persistent tiredness.

→ Brain
❌ Mood Swings: Estrogen and progesterone fluctuations can affect neurotransmitter levels, leading to mood swings, irritability, and even depression. 
❌ Brain Fog: Imbalances in thyroid hormones and cortisol can cause cognitive difficulties, often referred to as brain fog.

→ Gut
❌ Digestive Issues: Imbalances in hormones like cortisol and thyroid hormones can affect digestion, leading to issues such as constipation, diarrhea, and bloating.
❌ Gut Dysbiosis: Hormonal imbalances can alter the gut microbiome, causing dysbiosis and related symptoms like gas and discomfort.

The good news? We are experts at balancing hormones.
🙌

We are so excited for you to join us for this special event with our guest teacher, Jess Mihm of High Vibration Living!


Jess will guide you through this ancient practice designed to bring deep states of relaxation and meditation. You will enjoy a variety of instruments, including Himalayan singing bowls, crystal bowls, and sometimes the human voice, to create a landscape of sound that washes over you.

Seats are limited. Link for meditations is in our bio. Scroll down to find the Sound Bath with Jess Mihm.
You can also call or DM us with any questions.

If you want to start sleeping better, you’ve GOT to be eating a magnesium-rich diet!

Melatonin, often referred to as the sleep hormone, signals to your body that it's time to hit the hay. Magnesium ensures that this process runs smoothly, helping you slip into a restful slumber more easily.

But this isn’t the only way magnesium helps you in getting those all important 💤’s… 

🌟 Magnesium activates the GABA receptors in the brain

🌟 This promotes a sense of tranquility

🌟 Which reduces anxiety and stress levels

This important nutrient also steps in to regulate stress hormones, like cortisol, that can wreak havoc on your sleep schedule. By keeping these hormones in check, magnesium creates an environment conducive to relaxation and sleep.

Other ways magnesium contributes to better sleep include: 

✅ Muscle Relaxation:

Magnesium's muscle-relaxing properties help release tension and stiffness, making it easier for you to drift off into dreamland without pesky nighttime muscle cramps interrupting your slumber.

✅ Nervous System Function:

Lastly, magnesium supports the intricate workings of your nervous system, ensuring that neurotransmitters responsible for sleep regulation, such as serotonin and dopamine, are functioning optimally.

So, if you find yourself struggling to catch those Z's, consider incorporating magnesium into your routine. Whether through supplements or magnesium-rich foods, this mineral might just be the missing piece to your sleep puzzle. 🧩

** We currently have both the Calm powered magnesium in Raspberry/Lemon 🍋 and Trace Minerals magnesium gummies in the watermelon flavor. 🍉

If you want the benefits from that list ⬆️⬆️⬆️, start with this list ⬇️⬇️⬇️.

- Cold Exposure
- Yoga
- Singing
- Laughter
- Massage
- Acupuncture (we can help you with this 😉)
- Social Connection
- Deep Listening
- Exercise
- Deep Breathing
- Intermittent Fasting
- Probiotics
- Sunlight Tại Chi
- Humming breath
- Meditation (we got you here too- classes Monday, Friday, and Sunday Mornings)
- Positive Affirmations
- Progressive Muscle Relaxation
- Essential Oils
- Gratitude

From Katie's Bio- "I completed my education at East West College of Natural Medicine, earning a Bachelor of Science in Professional Health Sciences and Master of Science in Oriental Medicine with honors. With a broad area of clinical focus, I enjoy treating within a variety of specialties including digestive regulation, stress management, pediatrics, chronic conditions, autoimmunity, women’s health and preventative care.

In addition to medicine, I have always had a love of nature and all things creative. In my free time you can usually find me in the garden, taking an art class, cooking a new recipe, meditating, or spending some quality time with my dog Winnie. I believe self care is an essential part of our health, making lifestyle practices such as meditation and nutrition something that I focus on within my life and work with my patients to incorporate into their care.

My goal is to help patients work towards a state of wellbeing and quality of life that allows them to thrive, while also gaining a better understanding of their health and the medicine that they are being treated with. Having a career dedicated to helping others is one of the greatest joys of my life, and it would be my privilege to become a part of your healthcare team."
Katie is a Diplomat of Oriental Medicine and Acupuncture Physician that is also certified for APIT, cupping, gua sha, herbal medicine.

And some of her specialties include...
Internal Medicine
Chronic Illness and Pain Stress Management Women’s Health
Preventative Care
& Pediatrics

If you have any questions about working with Katie, give our front desk a call at 727.321.6969.

Picture this: you're sitting down to a meal, and you've got some chicken, eggs, or maybe a tasty Greek yogurt on your plate. These are all examples of high-protein foods, and they're about to do some serious good for your body, especially when it comes to your blood sugar.

Here's the deal: ⤵

When you load up on protein-rich foods, they take their sweet time to break down in your body compared to, say, a big bowl of pasta or a sugary snack. 🍩

That slower digestion means glucose, aka sugar, enters your bloodstream more gradually. No sudden sugar spikes, just a nice, steady flow of energy. But that's not all!

👉 Including adequate protein in meals can improve insulin sensitivity, making cells more responsive to insulin's action. Insulin sensitivity is essential for proper glucose uptake by cells, and improved sensitivity helps prevent insulin resistance, a key factor in the development of type 2 diabetes.

👉 Oh, and here's a bonus: protein-packed foods have a superpower of making you feel full and satisfied. Ever notice how after a meal with some chicken or fish, you're not reaching for the snacks as often? That's because protein helps curb your appetite and keeps those pesky cravings at bay.

👉 And let's not forget about your muscles—they love protein too! Your muscles are like little glucose sponges, soaking up sugar from your bloodstream to use for energy. When you're chowing down on enough protein, your muscles stay strong and ready to do their glucose-absorbing job like champs.

We're not saying you should ditch all your carbs! Balance is key here! Pair your high-protein foods with some healthy fats, veggies, and whole grains for a well-rounded meal that'll keep you feeling awesome.

What are some of your favorite high-protein foods? Share them in the comments!

     

This is why you have to address your stress BEFORE it becomes chronic!
⬇️⬇️⬇️

Your nervous system is the foundation to health! 

You can think of the nervous system as the body's CEO, keeping everything running smoothly behind the scenes. It's in charge of all the important stuff:

🫀 Like telling your heart to beat

🫁 Your lungs to breathe

💪 And your muscles to move

Plus, it's the mastermind behind how you perceive the world around you and how you respond to everything from stress to emotions. 

However, when stress becomes chronic, it can take a toll on our entire body, including the nervous system: ⤵

❌ Immune Suppression: Chronic stress weakens immunity, diverting resources from healing and making you more vulnerable to illness. This stress response involves the nervous system as well.

❌ Inflammation: Stress triggers inflammation and the nervous system plays a crucial role in this inflammatory process, amplifying stress's impact on health.

❌ Impaired Digestion: Stress affects digestion, causing problems like indigestion and IBS. This can hinder nutrient absorption, impacting healing.

❌ Sleep Disturbances: Stress disrupts sleep, leading to insomnia or poor sleep quality. Restorative sleep is essential for healing, involving tissue regeneration and immune function.

❌ Mental Health Impact: Chronic stress links to anxiety and depression, worsening physical symptoms and hindering recovery. Prioritizing mental health is crucial for healing.

❌ Altered Neurotransmitter Levels: Prolonged stress alters brain neurotransmitters, affecting mood and cognition. Imbalances in serotonin and dopamine can cause depression, anxiety, and fatigue.

In essence, to nurture our nervous system is to safeguard our overall health and well-being. When we care for our nervous system, we're caring for the very foundation of our health.

Struggling with anxiety? Try this calming morning routine to keep anxiety at bay 🤍

1️⃣ Hydrate: As soon as you wake up, drink a glass of water with lemon and a pinch of salt to rehydrate your body after a night's rest. It can help to prepare this the night before and keep it in the fridge for the morning. 

2️⃣ Mindful Breathing: Begin your day with a few minutes of mindful breathing. Sit or lie comfortably, close your eyes, and focus on your breath. Inhale deeply through your nose, allowing your abdomen to rise, then exhale slowly through your mouth, releasing any tension.

3️⃣ Stretching or Yoga: Incorporate gentle stretching or yoga poses into your morning routine to loosen up your muscles and promote relaxation. Focus on slow, deliberate movements and deep breathing.

4️⃣ Gratitude Practice: Take a moment to reflect on what you're grateful for. Consider keeping a gratitude journal and writing down three things you're thankful for each morning.

5️⃣ Healthy Breakfast: Fuel your body with a nutritious breakfast to kickstart your day. Choose foods rich in protein, fiber, and healthy fats to provide sustained energy and stabilize blood sugar levels.

6️⃣ Sunlight On Face: Spend a few minutes outdoors or by a window, allowing natural sunlight to touch your face. Sunlight exposure can help regulate your circadian rhythm and boost mood by increasing serotonin levels. 

7️⃣ Set Intentions: Set positive intentions for the day ahead. Visualize how you want your day to unfold and focus on what you can control. Choose affirmations or mantras that resonate with you and repeat them silently or aloud.

8️⃣ Plan Your Day: Take a few minutes to plan your day and prioritize tasks. Break down your to-do list into manageable steps and allocate time for self-care and relaxation. Having a clear plan can help reduce feelings of overwhelm and anxiety.

At Art of Acupuncture we especially enjoy helping out patients with #2, #4, and #7.

Start trying one of these out TODAY! 🙌

Did you know that micro habits can play a crucial role in resetting the nervous system? ✨

The brain has the remarkable ability to adapt and reorganize itself in response to experiences and environmental changes, a phenomenon known as neuroplasticity. 

By engaging in micro habits regularly, we can leverage neuroplasticity to rewire neural pathways associated with stress and promote relaxation and resilience!

This isn’t the only reason why micro habits work though: ⤵

🗸 Consistency: Consistency is key to creating lasting change in the brain and body. By incorporating micro habits into our daily, weekly, or monthly routines, we reinforce positive behaviors and gradually shift our baseline level of stress and reactivity.

🗸 Stress Reduction: Micro habits that focus on relaxation, mindfulness, and self-care can help reduce levels of stress hormones. By practicing these habits consistently, we signal to the body that it is safe to relax, which helps reset the nervous system and promote a state of calm and balance.

🗸 Habit Formation: Daily, weekly, or monthly micro habits contribute to the formation of new neural pathways associated with healthy behaviors. Over time, these habits become automatic and ingrained, making it easier to maintain a balanced nervous system.

🗸 Self-Regulation: Regular practice of micro habits enhances our ability to self-regulate and cope with stressors more effectively. By incorporating techniques such as deep breathing or meditation into our daily routine, we develop greater resilience to navigate life's challenges.

🗸 Prevention of Chronic Stress: Chronic stress can have detrimental effects on both physical and mental health. By proactively engaging in micro habits that promote relaxation and stress reduction, we can prevent the accumulation of chronic stress.

And when you're wanting to do more than adjust micro habits? We're here to help you make true, complete system resets. 🙌
#

Join us on Mondays, Fridays, and Sundays at the Art of Acupuncture for Group Guided Meditation.

Hillary leads on Mondays and Fridays, while Emily and Kecia switch every Sunday.

Doors open 15 minutes prior to our start time and all levels are invited to join.

* 5/19 w/ Kecia

* 5/26 w/ Emily

https://artofacu-stpete.janeapp.com/locations/art-of-acupuncture-kenwood/book #/list

Learning to help your body calm down can lead to long term improvements in your well-being.

20 ways to stimulate your vagus nerve:

1.✨ Deep Breathing: Practice slow, deep breathing exercises, focusing on exhaling fully.

2.✨ Cold Exposure: Take cold showers or immerse your face in cold water to activate.

3.✨ Meditation: Engage in mindfulness meditation or loving-kindness meditation.

4.✨ Yoga: Incorporate yoga poses that involve deep breathing and stretching.

5.✨ Singing: Singing stimulates the muscles in the throat connected to the vagus nerve.

6.✨ Laughter: Watch a comedy show, spend time with funny friends, or engage in laughter yoga.

7.✨ Massage: Receive a gentle neck or foot massage to stimulate vagal activity.

8.✨ Acupuncture: Try acupuncture, particularly targeting points associated with the vagus nerve.

9.✨ Social Connection: Spend time with loved ones and engage in meaningful conversations.

10.✨ Deep Listening: Focus on understanding rather than responding.

11.✨ Exercise: Engage in moderate-intensity aerobic exercise, such as walking or swimming.

12.✨ Intermittent Fasting: Experiment with intermittent fasting, as it may increase vagal tone.

13.✨ Probiotics: Probiotics support gut health, which can indirectly stimulate the vagus nerve.

14.✨ Sunlight: Spend time outdoors in sunlight to regulate circadian rhythms.

15.✨ Tai Chi: Practice Tai Chi, a gentle form of martial arts.

16.✨ Humming breath: Inhale deeply and humming as you exhale.

17.✨ Positive Affirmations: Repeat affirmations or mantras that promote self-compassion.

18.✨ Progressive Muscle Relaxation: These techniques release tension and promote relaxation.

19.✨ Essential Oils: Try diffusing calming essential oils like lavender or chamomile.

20.✨ Gratitude: Cultivate a daily gratitude practice by reflecting on things you're thankful for.

Save this post to try these techniques later!
You can also join us at the Art of Acupuncture on Mondays, Fridays, and Sundays for group meditations. All levels welcome! 🙏
DM us with any questions.

https://artofacu-stpete.janeapp.com/locations/art-of-acupuncture-kenwood/book #/staff_member/1/treatment/106

These are some of our top habits to steer clear of to maintain steady blood sugar levels and unlock long-term metabolic wellness. 💫

Remember, your journey to optimal health begins with mastering your blood sugar.

Come party with us in the morning!
Just drop in, too late for registration, but plenty of room for more who need a little stillness! $20 drop in rate, Kecia Fowler guiding us with ❤️ tomorrow! 10am prompt start, please arrive 10-15 minutes early to make your nest!

Which came first: a sluggish liver or insomnia? 🤨

The liver stands as a crucial organ, undertaking over 500 vital functions pivotal to our well-being. In fact, conditions like cirrhosis and fatty liver are frequently associated with sleep disruptions and insomnia.

First of all, let’s take a look at what each term actually means. ⤵

👉 Slugglish liver:
A sluggish or inefficient liver can lead to poor detoxification and clearance of toxins from the body. The liver plays a crucial role in metabolizing various substances, including:

✴️ Medications
✴️ Hormones
✴️ And environmental toxins.

If the liver is not functioning optimally, toxins may accumulate in the body, potentially affecting other organs and systems. This can contribute to overall systemic stress and inflammation.

👉 Insomnia:
Insomnia is a sleep disorder characterized by difficulties falling asleep, staying asleep, or experiencing restorative sleep. It can be caused by various factors, including:

✴️ Stress
✴️ Anxiety
✴️ Depression
✴️ And lifestyle choices

Chronic insomnia has been associated with systemic inflammation and hormonal imbalances. Disrupted sleep patterns can also impact overall health, contributing to a range of physical and mental health issues.

On one hand, a sluggish liver may contribute to systemic inflammation and an imbalance in hormones, potentially disrupting the body's circadian rhythm, which regulates sleep-wake cycles.

But on the other hand, chronic insomnia and poor sleep quality may exacerbate stress and inflammation, impacting liver function and overall metabolic health.

🔄 The truth is that it’s a bi-directional relationship! 🔄

Having an issue with your liver will impact your sleep, and vice versa. Addressing certain lifestyle factors can positively impact both liver function and sleep quality. These include:

✨ Maintaining a balanced diet
✨ Staying physically active
✨ Managing stress
✨ And prioritizing sleep hygiene

Did you know about the liver-sleep relationship?