Just Be Well

Why You Stay Sick After Infection and How PASI Unlocks the Missing Link

Wed, 15 Apr 2026 20:35:09 GMT

Why You Stay Sick After Infection and How PASI Unlocks the Missing Link

You have done the antibiotics. You have tried the herbs. You have cycled through detoxes, diets, and therapies that promised to reset your system. Still you wake up exhausted, your mind foggy, your body unpredictable.

Some days you cannot get out of bed. Other days you almost believe you are better, until a small stressor, a meal, or even the weather throws you back into relapse.

If you have lived with Lyme disease, Epstein–Barr virus, or Long COVID, you know this story. It is not just the infection. It is the crash after the crash. The sense that your body cannot find its way home.

Why Current Theories Fall Short

Over the years, different explanations have been offered for why illness lingers. Each has a piece of the truth.

Persistent infection (ILADS and others). Microbes such as Borrelia, Bartonella, or Babesia may never fully go away, hiding in biofilms or deep tissues.

Horowitz’s MSIDS map. A broader model that includes coinfections, toxins, hormone imbalance, mitochondrial dysfunction, and more.

Buhner’s ecological lens. Seeing Lyme as an ecological disturbance that requires restoring balance, not only killing microbes.

Naviaux’s Cell Danger Response. Suggesting that cells get stuck in a threat state, unable to return to healthy metabolism.

Shoemaker’s CIRS. Showing how mold and biotoxins can trap the immune system in chronic inflammation.

Proal and VanElzakker’s neuroimmune theory. Highlighting stealth pathogens and brain-based immune dysregulation.

These models matter. They give us ways to name the struggle. But for many patients, even these approaches feel fragmented. One doctor talks about bugs. Another about hormones. Another about detox. You try one thing after another, but nothing explains the whole picture.

Most explanations of chronic illness stop halfway. They focus on one piece of the puzzle and leave patients chasing fragments. Persistent infection explains why microbes linger, but not why two people with the same infection diverge so widely. MSIDS lists the many factors that matter, but it does not show how they lock together. The Cell Danger Response describes cells trapped in threat mode, but it does not explain stealth pathogens. Mold theories describe toxins, but not why two people exposed to the same building walk away with such different outcomes.

Enter PASI: The Missing Link

PASI is different. It does not stop at listing causes. It explains the system.

PASI stands for Post-Acute Sequelae of Infection. Think of it as the map that pulls all the pieces together.

The core insight is simple but powerful. It is not only about the infection. It is about the body’s failure to reset.

In healthy recovery, infection clears, inflammation quiets, mitochondria recharge, hormones rebalance, and the nervous system shifts out of fight or flight. In chronic illness, that reset never happens.

PASI calls this entrapment, a state where infection, vulnerability, and maladaptive recovery collide. What makes PASI different is that this system of thinking is independent of the original infection. The same biological mechanisms show up whether the trigger was Lyme, Long COVID, Epstein–Barr virus, Giardia, or another pathogen. The names differ, but the pattern of entrapment is the same.

That is why PASI feels different. It takes what every model has noticed and weaves them into a single story of why the body fails to reset and how it can recover.

The PASI Triad: Why You Stay Stuck

PASI shows that three forces converge to trap the system.

Host vulnerability. Stress, toxic exposures, trauma, or genetic or epigenetic changes weaken the body’s ability to adapt.
Pathogen survival strategies. Microbes form biofilms, change their surface proteins, hide inside cells, or go dormant, keeping the immune system agitated.
Maladaptive recovery. Even when the microbe is quiet, your brain, mitochondria, and immune system stay locked in defensive loops such as microglial priming, autonomic imbalance, and endothelial dysfunction.

The result is a body that cannot return to baseline. This is more than tiredness. It is metabolic collapse. More than anxiety. It is a limbic-autonomic trap. Lab results may look normal, but you know you are not well.

How PASI Shifts Treatment Logic

Traditional models often begin with killing the bug. PASI reframes this. Recovery usually requires stabilizing the terrain. That means supporting mitochondria, calming neuroinflammation, balancing hormones, reopening detox pathways, and helping with the existential crisis of chronic illness, so the body regains its healing capacity.

This does not mean antimicrobials are excluded. It is often yes and. Pathogens may still need to be addressed, but PASI emphasizes that clearance succeeds only when the terrain has the resilience to support it. This sequence prevents relapse and makes healing sustainable.

The Real Reasons You Are Still Sick

PASI uncovers the repeating culprits.

Mitochondrial collapse. Energy factories cannot recharge, so every biological process and effort costs too much.
Neuroinflammation. Brain immune cells stay on, clouding memory, focus, mood, and keeping alarm pathways active.
Autonomic lock-in. The nervous system never exits threat mode, leaving you wired and tired. This also results in functional maldigestion and immune deficiency because blood flow is shunted away from the gut, which is the seat of most of your immune system.
Endothelial dysfunction. Circulation falters, oxygen delivery fails, tissues starve.
Hormonal crashes. The stress thermostat swings between burnout and overdrive.
Detox clogging. Toxins, microbial debris, and inflammatory byproducts pile up, poisoning the terrain.
Chronic systemic inflammation. What begins as a protective response to infection becomes a self-sustaining fire. Low-grade inflammation simmers in blood vessels, connective tissues, and the brain. It may not show up on standard lab tests, yet it keeps the body in a constant state of repair demand. This drains energy, disrupts sleep, blunts hormone signaling, and blocks healing. The immune system cannot stand down, so the body never fully recovers.
Existential crisis. An often overlooked but essential contributor. Chronic illness is not only a physical burden. It is an emotional trauma. The losses pile up: work, relationships, identity, trust in your own body. Each failed treatment deepens the sense of helplessness. Over time, the nervous system begins to encode this despair as an ongoing threat. Alarm signals amplify. The body loops back into illness physiology, even when the original infection has quieted. Living with chronic illness means living in constant vigilance, and that vigilance itself can perpetuate the cycle of fatigue, pain, and dysregulation.

These are the mechanisms that keep you sick. They either keep you vulnerable to lingering infection or they keep you feeling sick even if the infection is gone or only smoldering. Together, they explain why the body fails to reset, and why recovery requires addressing more than the microbes alone.

Why This Matters

If you have been told “it is in your head,” PASI says: No. It is in your system.

If antimicrobials worked for a while and then you crashed, PASI explains why. The terrain was never stabilized.

If you fear you will never get better, PASI offers hope. Entrapment is not permanent. With the right sequence, prioritizing terrain and incorporating microbes as needed, the system can transition from survival to recovery.

PASI as the Turning Point

Every model before PASI gave us important threads: persistence, ecology, toxins, metabolism, immune dysregulation. PASI weaves them into a single fabric. It is not a new disease label. It is a reframing of chronic illness itself.

Chronic illness is not a mechanical breakdown. It is a failed emergence of resolution.

That is why PASI matters. It tells you why you are stuck, validates your lived experience, and most importantly offers a roadmap toward freedom.

-Dr. Sult

https://bit.ly/ScheduleAppointmentDrSult

*Join my Lyme email list: https://bit.ly/LymeInfoJBW

How is Lyme Disease Diagnosed

Mon, 02 Mar 2026 21:03:32 GMT

How is Lyme Disease Diagnosed?

Introduction

Lyme disease is often called the great imitator. It can look like chronic fatigue, fibromyalgia, autoimmune illness, or even anxiety and depression. Many patients spend years searching for answers while their test results come back negative. At Precision Lyme Management , we approach diagnosis differently. We recognize that the standard tests miss up to half of all true cases. A clear diagnosis requires a deeper look at pattern, history, and physiology.

Why Standard Tests Often Miss Lyme

Most conventional tests for Lyme disease measure antibodies. These antibodies form when the immune system recognizes the Borrelia bacteria. In early or chronic infection the immune response may be too weak, too exhausted, or too distorted to produce detectable levels. This is why standard laboratory tests can be falsely negative up to fifty percent of the time .

A negative result does not mean the infection is absent. It may simply mean the immune system has lost its precision. Chronic infection can suppress or redirect antibody production. In some cases the bacteria hide within cells, biofilms, or connective tissue where immune access is limited. The result is a blood test that appears normal even while the person remains ill.

Beyond the Lab Result

True diagnosis comes from listening to the whole pattern. We look for clusters of findings that reveal the body’s ongoing conversation with the infection. These can include migratory joint or nerve pain, cognitive fog, sensitivity to light or sound, and post-exertional crashes.

We also review history. Many people recall a tick bite, rash, or summer flu that seemed to fade but never fully resolved. Others have no memory of a bite at all. Because Borrelia and its co-infections can remain dormant for years, symptoms may appear long after exposure.

For this reason, Lyme disease is often a diagnosis of exclusion . When multiple systems are involved and no other single explanation fits, the pattern itself becomes the clue. We rule out autoimmune, endocrine, or structural causes, and then examine the possibility of a stealth infection that has reshaped the host terrain.

Advanced Tick-Borne Illness Testing

Modern laboratory science now allows a broader and more accurate view of vector-borne infections. Advanced testing panels, such as those used at Precision Lyme Management , identify multiple species and strains of Borrelia, Bartonella, Babesia, Ehrlichia, Anaplasma, and other co-infections that standard tests ignore.

These panels use expanded antibody libraries, antigen detection, DNA and RNA sequencing, and microarray technology to identify stealth variants. They also screen for Lyme imitators that create similar symptoms but require different therapeutic approaches. Examples include chronic viral reactivations, mycoplasma, and post-infectious autoimmune activation.

By examining this broader microbial ecology, we can distinguish whether persistent symptoms arise from active infection, immune memory, or another field of disruption within the host. This level of precision transforms uncertainty into strategy. It helps clinicians decide when to support detoxification, when to modulate immunity, and when to use targeted antimicrobial approaches.

The Precision Lyme Diagnostic Lens

At Precision Lyme Management , we combine advanced testing with clinical pattern recognition. Specialized laboratories provide data, but interpretation depends on context. We map results against the Host PASI Domains and Stealth Pathology Mechanisms to see how infection and physiology interact.

Diagnosis becomes less about labeling and more about understanding how the body has adapted. The question shifts from “Is there Lyme?” to “How deeply has the Lyme pattern integrated with the host system, and how can it be reversed?”

When we see the whole picture, the path to recovery becomes clear.

Conclusion

Lyme disease is not always visible on a single piece of paper. It reveals itself through pattern, history, and the body’s attempt to protect itself. Standard tests provide limited data, but advanced tick-borne illness testing can uncover the hidden strains, co-infections, and imitators that keep people sick.

At Precision Lyme Management , diagnosis is a dialogue between clinician, patient, and biology. When that dialogue is restored, the first step toward healing has already begun.

Thanks for reading!

-Dr. Sult

Join my Lyme specific email list: https://bit.ly/LymeInfoJBW

Veggie + Rice Skillet

Thu, 26 Feb 2026 21:53:59 GMT

Veggie & Rice Skillet

Ingredients:

I sautéd:

1 onion

2 cups cauliflower rice

Zucchini

Green beans

Sweet potato

Yellow squash

Garlic

Once this is ready, I add garbanzo beans for protein. I usually use avocado oil to start because it has a high smoking point. Then I added a little olive oil near the end. I love using our favorite Costco No Salt seasoning on this as well as some rosemary.

Yum ~ hope you enjoy this!

-Elizabeth

Chicken Sausage Pasta

Thu, 26 Feb 2026 21:49:45 GMT

Chicken Sausage Pasta

Craving pasta? We love creating our own! Here's what we did for this particular dish.

Ingredients

Organic pasta (cooked according to instructions)

Chicken sausage - sautéd in avocado oil

For the sauce:

Crushed tomatoes (blended to make it a little smoother for the kids)

Italian seasoning (basil, oregano, garlic, dried minced onion)

Garlic

Toppings:

Fresh tomato

Fresh basil

More garlic (ha!)

Drizzle of olive oil ~ enjoy!

Breakfast Scramble

Thu, 26 Feb 2026 21:44:56 GMT

Breakfast Scramble

Love this breakfast choice!

Ingredients:

Rice OR Cauliflower Rice (in this picture, we were using rice leftovers from another meal)

Onion

Mixed veggies or your favorite veggies

Cosco's Organic No Salt Seasoning

2-3 eggs, scrambled

*Optional, avocado on top and sometimes fresh tomato.

You'll notice I don't have exact measurements - it really depends on how much you'd like to make! And this is what we make often to use up things in our fridge/freezer. Use this as inspiration to create your own scramble with your favorites.

This is our version of "fast food."

Enjoy!

-Elizabeth

Chicken and Wild Rice Soup

Thu, 26 Feb 2026 21:24:18 GMT

Chicken and Wild Rice Soup

Ingredients:

2 tablespoons butter or olive oil

1 small white or yellow onion

2 medium carrots

2 celery stalks, diced

6 cloves garlic, minced

6 cups chicken stock (or veggie stock)

1 pound boneless skinless chicken breasts

8 ounces baby bella mushrooms, diced

1 cup uncooked wild rice, rinsed and drained

1 tablespoon finely-chopped rosemary

2 bay leaves

2 cups milk (use plant based milk for DF version or do what I do and soak 3/4 cup of raw cashews in warm water (enough to cover) then blend. You'll have to add some GF flour (1/4 cup if you don't do the cashew version)

2 large handfuls fresh baby spinach, roughly shopped

Fine sea salt and cracked pepper

Instructions:

Saute the vegetables. Melt the butter or oil in a large stockpot over medium-high heat. Add onion. Then add carrots, celery, and garlic.
Gradually pour in the chicken stock, stirring frequently. Add the chicken breasts, mushrooms, wild rice, rosemary, bay leaves and stir to combine.
Let the soup continue cooking until it reaches a simmer. Then reduce to medium-low to maintain the simmer, cover, and cook for 40-45 minutes or until wild rice is tender. Stir the soup every 5-7 minutes.
Shred or dice the chicken - take out and to a clean plate. Then dice or use two forks to shred. Stir back into the soup.
Stir in the milk (in my case, the cashew milk) and baby spinach until combined.
Remove the bay leaves. Taste and season the soup with however much salt and black pepper you think it needs.
Serve warm and enjoy!

-Elizabeth

Blooming Into Capacity

Wed, 25 Feb 2026 16:53:57 GMT

Blooming into Capacity

Why Midlife Expansion Requires Regulation First

Every spring, the messaging gets louder.

Reset.

Push.

Reinvent.

New season, new you.

For some of us, spring doesn’t always feel energizing.

Sometimes it feels like pressure.

After months of holding everything together through the holidays, work, family, aging parents, changing hormones, interrupted sleep… the idea of doing more can quietly tip your nervous system back into overdrive.

And here’s what I’ve learned both personally and professionally:

Midlife bodies do not respond well to pressure.

They respond to safety.

Expansion Is Biological

Spring isn’t just poetic. It’s physiological.

Longer daylight shifts cortisol rhythms.

Estrogen fluctuations increase nervous system sensitivity.

Sleep patterns subtly adjust.

If you’re well-rested and regulated, that activation feels inspiring.

If you’re depleted, it feels like anxiety.

Restless but tired.

Motivated but scattered.

Inspired but irritable.

That’s not weakness.

It’s your nervous system asking,

Is this safe?

The Conversation We’re Not Having

So much health messaging is about what we’re trying to avoid.

Avoid burnout.

Avoid stress.

Avoid weight gain.

But the nervous system doesn’t organize around avoidance.

It organizes around safety.

Instead of asking,

“How do I not burn out?”

I’d rather ask:

How do I build a body that can hold more energy?

That’s capacity.

Capacity means you can increase output without increasing inflammation.

You can pursue goals without destabilizing your hormones.

You can expand without abandoning yourself.

And in midlife, that changes everything.

Regulated Ambition

Ambition isn’t the problem.

Dysregulated ambition is.

In your 20-30s, you may have been able to power through. Skip meals. Stay up late. Push harder.

Midlife asks something different.

Not less ambition.

But steadier ambition.

Instead of doubling effort, increase by 10%.

Instead of dramatic resets, build quiet consistency.

Instead of chasing motivation, protect regulation.

This is not shrinking your goals.

It’s stabilizing your foundation.

Becoming Without Collapse

Midlife is not a season of survival.

It is the season of becoming.

But becoming requires energy.

And energy requires boundaries.

Sleep becomes sacred.

Protein becomes non-negotiable.

Evening light matters.

Saying no matters.

You cannot self-abandon your way into your next chapter.

The women who thrive in midlife are not the ones who push hardest.

They are the ones who regulate best.

I’m learning this myself, that expansion doesn’t come from pushing harder, but from stabilizing deeper. The steadier I become, the more I can embrace.

This spring, instead of asking what you need to avoid…

Ask what kind of steadiness you want to cultivate.

Regulated energy.

Hormone steadiness.

Nervous system resilience.

Clear, grounded ambition.

Blooming into capacity may be slower than hustle culture promises.

But it lasts longer.

And in midlife, lasting strength is far more powerful than explosive effort.

-Elizabeth

My Experience: Meditation Retreat in Mexico

Mon, 23 Feb 2026 21:59:41 GMT

My Experience: Meditation Retreat in Mexico

Some people hear “week-long meditation retreat in Mexico” and say, Oh, how relaxing.

Truth: it isn’t.

The days are long. Twelve to fifteen hours. Roughly 35 hours in meditation. The rest in teaching, integration, silence, tears, laughter, breath.

It is not a vacation.

It is devotion.

This was my third retreat with Joe Dispenza. On the way there, a new friend said, “You must know what’s coming by now.”

I smiled and told her it feels like reading The Alchemist. The book hasn’t changed, but you have. And so, it reveals something new each time. Each retreat carries its own theme, its own layer of becoming.

What I didn’t know, what none of us knew, was that this retreat’s theme would be called Alchemica.

The Alchemist.

Of course.

The synchronicities began immediately… and they didn’t stop all week and are still continuing. The kind that make you pause. The kind that make you smile, your heart explode with joy. The kind that remind you you’re being guided.

And the word I drew that first day?

Abundance.

Not the loud kind.
Not the striving kind.

The quiet, holy kind.
The kind that comes when you remember who you are.

There was so much peace , the kind that settles into your bones. Insights that felt like gentle whispers from the Divine… and others that cracked something open inside me. I was invited, lovingly but unmistakably, to see myself more clearly. My patterns. My defenses. My tenderness.

And to see others in my life through compassion rather than protection.

It felt sacred.

It also felt confronting.

Because real alchemy is not aesthetic. It is not passive. It is fire. It is surrender. It is staying when your nervous system wants to run. It is softening when your ego wants to defend.

It is choosing to unbecome… so you can become.

There were moments that felt magical; time bending, heart opening, tears falling without story. And there was effort. So much effort. Presence. Breath. Returning again and again when my mind wandered. Choosing love and acceptance, over habit.

Each time I go, I meet another layer of myself.

Each time I come home, I am more myself.

That is the miracle.

That is the abundance.

And I am deeply grateful for the courage to keep stepping into the unknown, into the fire, trusting that what emerges will always be more true than what I left behind.

-Elizabeth

What Personalization Really Means at Precision Lyme Management

Mon, 16 Feb 2026 21:23:17 GMT

What Personalization Really Means at Precision Lyme Management

At Precision Lyme Management , personalization means only for you.
Not a protocol. Not a formula. Not a plan copied from someone else’s chart.

Your body, your history, and your recovery form a pattern that has never existed before. Our job is to understand that pattern and help it find its way back to coherence.

Why We Can Say “Only for You”

In most clinics, personalization means small adjustments to the same basic plan.
At PLM, it means something entirely different.

Our model integrates three scientific maps that describe how illness and recovery unfold together:

Ten Stealth Pathologies explain how microbes survive through phenotypic adaptation, metabolic slowdown, and immune disruption.

Fourteen Host PASI Domains reveal how the body adapts in response, showing shifts in energy, circulation, hormones, and neuro-immune communication.

Ten Healing Phases describe how coherence and flow return as communication is restored.

When these three maps interact, the possible healing configurations exceed 17 billion distinct pathways . There are fewer people on Earth than potential recovery patterns in our model.

That means your path is not just personal.
It is statistically and biologically unique.

Why This Matters

Chronic Lyme is not a single infection. It is a complex dialogue between microbe and host. Every system that defines who you are — immune, hormonal, metabolic, neurological — has adapted to survive. Healing requires a process specific to your pattern of adaptation.

At PLM, we identify which of the Ten Stealth Pathologies are active, which Host Domains are strained, and which Healing Phases your body is ready for. Then we rebuild communication between them until your physiology remembers how to complete its own repair.

This is not personalization as marketing. It is personalization as biology.

The Pathway That Belongs Only to You

When coherence begins to return, the changes are unmistakable.
Fatigue fades. The mind clears. The nervous system finds calm. Patients tell us, “It feels like my body finally knows what to do again.”

That is because it does.

Once communication is restored, healing no longer follows our design. It follows yours.

At Precision Lyme Management , personalization means only for you.
Seventeen billion possible pathways.
One is yours.

-Dr. Sult

Join our email list https://bit.ly/LymeInfoJBW

When Love Is Rightly Ordered, Trust Can Rest

Fri, 06 Feb 2026 20:08:56 GMT

When Love Is Rightly Ordered, Trust Can Rest

Many of us struggle with trust not because we don’t care enough, but because we’ve been carrying more than was ever ours to hold.

We’ve managed emotions.
We’ve anticipated needs.
We’ve stepped in before being asked.
We’ve taken responsibility for harmony, connection, and sometimes even outcomes.

And while this often comes from a deep capacity for love, it quietly disrupts the natural order of relationships.

When love becomes something we manage, trust has nowhere to rest.

One of the most freeing things I’ve learned is that love flows best when responsibility is rightly held. When each person carries their own life, their own emotions, and their own choices, something softens. The nervous system relaxes. The pressure lifts.

This is what I mean by rightly ordered love.

Rightly ordered love doesn’t mean withdrawing care or becoming distant. It means recognizing where our role ends and trusting that others can meet themselves where they are.

For those of us who learned to love by helping, this can feel uncomfortable at first. Letting go of over-responsibility can feel like abandonment…even when it’s actually respect.

But overgiving often isn’t love.
It’s protection.

It’s what we do when trust feels uncertain, when we don’t trust others to carry their part, or ourselves to stay present if things feel hard.

Boundaries, in this context, aren’t walls.
They’re structure.

They allow love to breathe.
They give relationships clarity.
They create space for trust to grow without force.

I’ve noticed in my own life that when I stop stepping in too quickly when I allow others to experience their own feelings or consequences-something shifts. There is more honesty. More steadiness. And surprisingly, more connection.

Trust begins to rest when love no longer needs to be managed.

This kind of love is quieter.

It doesn’t rush to fix.
It doesn’t prove.
It doesn’t perform.

It stays present.

When love is rightly ordered, trust doesn’t have to be demanded or earned. It grows naturally, supported by clear roles, mutual respect, and nervous system safety.

And perhaps most importantly, rightly ordered love includes you.

Not first.

Not last.

Included.

-Elizabeth

Projection, Neutrality, and Curiosity

Fri, 06 Feb 2026 20:03:05 GMT

Projection, Neutrality, and Curiosity

Projection often happens when we feel unsure.

When trust has been shaken, our mind tries to protect us by filling in the blanks. We assign meaning. We anticipate outcomes. We read between lines that may or may not be there.

Why? Because it keeps us feeling safe

Projection isn’t a flaw.
It’s a protective strategy.

But when we live inside it, we stop responding to the present and start reacting to the past.

What helps is neutrality.

Neutrality doesn’t mean ignoring red flags or bypassing wisdom.
It means pausing long enough to let curiosity replace certainty.

Instead of asking, “What does this mean?”
I try to ask, “What do I actually know right now?”

Instead of assuming intention,
I get curious about what I’m feeling in my body.

Curiosity creates space.
Neutrality slows the nervous system.
And in that space, projection loses its grip.

Lately, when I notice myself interpreting, filling in gaps, or bracing for disappointment, I come back to one simple phrase:

“I am curious about…”

I am curious about what’s actually happening here.
I am curious about what belongs to the present and what belongs to the past.
I am curious about what my body is responding to.

This helps me stay open without abandoning discernment.
It allows trust to rebuild without rushing or forcing clarity.

Projection closes the story too quickly.
Curiosity keeps the story honest.

And often, honesty is what brings the most peace.

-Elizabeth

Trust is hard when you’ve been right before.

Fri, 30 Jan 2026 17:37:49 GMT

Trust is hard when you’ve been right before.

I notice this in myself:
when trust has been broken, doubt creeps in.
Old patterns resurface.
Feelings I thought I had worked through come back again.

And I find myself asking:
Is this my intuition—or am I bringing the past into the present?

This is something I’m actively sitting with.

What I’m learning is this:
intuition is calm.
trauma is urgent.

Intuition informs.
Trauma insists.

When I feel that familiar spiral—overthinking, second-guessing, wanting certainty—I try to pause instead of pushing myself to decide. I remind myself that healing isn’t about never feeling doubt again. It’s about not letting doubt take over.

Trust, for me, is no longer about predicting what will happen.
It’s about trusting myself to respond with clarity and compassion if something feels off.

I’m also learning that old feelings returning doesn’t mean I’m going backward.
It means something deeper is integrating.

I don’t want to live guarded.
But I also don’t want to abandon my wisdom.

So I’m practicing a quieter kind of trust—one that doesn’t rush, doesn’t prove, and doesn’t require me to over give in order to feel safe.

Lately, when doubt shows up in my body, I do something simple:

I place one hand on my chest and one on my belly.
I slow my breath just enough to feel it move.
I remind myself: I am safe in this moment.

This helps because trust doesn’t live in the mind—it lives in the nervous system.
When my body settles, my thoughts soften.
And from that place, clarity comes without force.

If you’re learning how to trust again too, you’re not broken.
You’re becoming more honest with yourself.

And sometimes, that part of the journey feels messy before it feels free.

-Elizabeth

Love Isn’t Meant to Cost You Yourself

Wed, 28 Jan 2026 15:49:13 GMT

Love Isn’t Meant to Cost You Yourself

For many of us, love was something we learned to do.

We learned to give.
To help.
To notice what others needed and respond quickly.
To smooth things over.
To hold things together.

Somewhere along the way, love became tied to effort.

Being good.
Being useful.
Being needed.

Measurable.

And while this kind of love can look generous and selfless from the outside, it often comes with a quiet cost on the inside.

We disappear just a little.
We ignore our own signals.
We stay longer than we should.
We give more than we have.

Not because we’re weak—but because we learned that love required it.

What I’m slowly unlearning is this:
Love is not meant to cost you yourself.

When love asks you to abandon your body, your boundaries, or your truth, something has moved out of order. And often, we don’t realize this because overgiving is so deeply praised…especially for those of us who are caregivers, helpers, or the steady ones others rely on.

Many of us didn’t learn love as presence.
We learned love as responsibility.

We learned that if we carried enough, managed enough, or showed up consistently enough, love would stay. Safety would stay. Belonging would stay.

But love that depends on self-abandonment isn’t sustainable.
Eventually, the body protests.

Resentment grows.
Trust erodes, both in others and in ourselves.

This is where the idea of rightly ordered love becomes important.

Rightly ordered love doesn’t mean loving yourself first or loving others less. It means including yourself . It means recognizing that every relationship flows best when responsibility rests where it belongs and when no one is carrying more than their share.

Love can be generous without being draining.
Supportive without being rescuing.
Present without being self-erasing.

For me, this has meant noticing the subtle moments where I start to disappear in the name of love. The moments where I override my own signals to keep the peace. The moments where giving feels compulsive rather than spacious.

I’m learning that love doesn’t need to be proven.
It needs to be inhabited.

When love is lived from presence instead of performance, trust has a chance to grow. And when trust grows, the nervous system softens. The body exhales. Relationships become less about managing and more about meeting.

This month, I’m exploring what it means to let love be simpler—and more honest.

To let it rest.

A reflection to sit with:
Where did I learn that love required effort?

And what might change if love didn’t ask me to disappear to belong?

-Elizabeth

Introducing the Precision Lyme Management System

Thu, 08 Jan 2026 19:10:12 GMT

Introducing the Precision Lyme Management System

Introduction
Lyme disease is not a single infection. It is a complex conversation between microbes and host biology. It changes the way the body regulates immunity, metabolism, and communication.

At Precision Lyme Management , we have developed a system that understands this conversation. It combines advanced microbial testing with an understanding of how the body adapts to chronic stress. The goal is not just to destroy pathogens but to restore the body’s innate coherence so healing can resume.

The Limitations of the Conventional Model

Traditional care focuses on killing microbes. In early Lyme this can be effective, but in chronic illness it often fails. Many patients remain exhausted, inflamed, and foggy even after aggressive treatment.

This happens because the problem is not infection alone. The body becomes locked in a defensive state. Inflammation continues even when infection is minimal. Energy systems collapse. Circulation and hormones lose rhythm. The terrain that once protected health becomes the terrain that sustains disease.

To heal, both sides of the equation must be addressed: the microbial strategies of persistence and the host adaptations that maintain them.

The Precision Lyme Framework

The Precision Lyme Management System integrates three scientific maps into one clinical process.

The Ten Domains of Stealth Pathology describe how microbes survive. They form biofilms, alter immune signaling, and rewrite genetic communication.
The Fourteen Host PASI Domains describe how the body adapts. They show how inflammation, mitochondrial collapse, and loss of hormonal precision create fertile ground for chronic illness.
The Ten Phases of Healing describe the order and relationship by which these patterns can be reversed.

Together, these frameworks convert complexity into a navigable sequence. They show where the loop between pathogen and host can be interrupted so that coherence can return.

The Ten Phases of Healing

Each phase builds one layer of stability. Healing is concurrent, but it follows a natural rhythm that the body recognizes.

Orientation and Safety Mapping establishes environmental and nervous system safety.
Safety and Regulation restores vagal tone and circadian rhythm.
Energy and Redox Restoration revives mitochondrial function and antioxidant balance.
Flow and Perfusion Repair improves circulation and oxygen delivery.
Immune Resolution completes inflammation and re-establishes tolerance.
Detoxification and Drainage clears toxins and metabolic debris.
Herx and Reactivity Modulation calms inflammatory flares and supports detox integration.
Targeted Pathogen Modulation addresses residual stealth microbes with precision and timing.
Integration and Re-Synchronization restores physiologic rhythm across systems.
Precision Regeneration strengthens tissue repair, cellular communication, and long-term resilience.

These ten phases together form a reproducible system that clinicians and patients can follow. They honor the body’s sequence of readiness rather than forcing intervention before stability.

Advanced Diagnostic Integration

We use advanced tick-borne illness panels that identify multiple strains of Borrelia, Bartonella, Babesia, Ehrlichia, and Anaplasma. These panels also detect co-infections and imitators such as mycoplasma or chronic viral reactivation that mimic Lyme patterns.

Results are interpreted through the lens of the Stealth–Host Map rather than viewed in isolation. This allows us to connect specific laboratory findings to physiologic domains such as mitochondrial collapse, endothelial injury, or immune entrapment.

Diagnosis becomes the beginning of a strategy rather than an endpoint.

From Eradication to Coherence

The Precision Lyme Management System replaces the idea of eradication with the science of coherence. When energy, communication, and flow are restored, the terrain no longer supports chronic infection. The microbe loses its ecological advantage and the system returns to health.

Healing becomes the reorganization of information within the body. When safety and communication are re-established, the process completes itself.

Conclusion

The Precision Lyme Management System is a comprehensive model for recovery. It unites biology, ecology, and clinical sequence into one coherent map. It honors the intelligence of both microbe and host and guides them back into balance.

Healing does not depend on force. It depends on precision.

When coherence returns, recovery becomes inevitable.

-Dr. Sult

Staying with Myself

Thu, 08 Jan 2026 16:48:44 GMT

Staying with Myself

There is a lot I’m holding right now.

If I sit and think about it, I could easily feel overwhelmed.

Work that matters.
People who matter.
Responsibilities that don’t pause just because the calendar turned over, or because it’s Friday.

And for the first time in a long time, I’m noticing something different.

I’m still here handling it all.

In past seasons, when life became this full, I would slowly disappear inside it. I would keep showing up on the outside: doing, leading, organizing, creating while quietly abandoning myself on the inside.

This led to resentment and burnout.

I didn’t mean to.
It just felt necessary.

But this year, I’m practicing something new.

I’m staying with myself.

That doesn’t mean the load is lighter.
It means I’m not carrying it alone anymore at least not internally.

Staying with myself looks like noticing when my body tightens and softening instead of pushing through. It looks like allowing pauses without explaining them. It looks like choosing presence over urgency, even when there’s a lot to manage.

Taking a deep breath. Sleeping in.

I am here, for myself.

It’s realizing that capacity doesn’t come from doing less
it comes from being less fragmented and moving through the world from wholeness.

This is what Chosen looks like in real life.

Not being selected for an easier path.
Not being spared from responsibility.

But being entrusted with this season
and choosing not to abandon myself inside it.

Last year, Acceptance taught me how to stop resisting reality.
This year, Chosen is teaching me how to inhabit it.

Fully.
Honestly.
Without apology.

I’m learning that I don’t need to escape the fullness to find peace.
Peace shows up when I stop fighting where I am.

This year, I’m not asking, How do I get through this?
I’m asking, How do I stay present while I’m here?

That question is changing everything.

-Elizabeth

No Resolution This Year

Thu, 08 Jan 2026 16:45:03 GMT

No Resolution This Year

I’m not making a New Year’s resolution this year.

Not because I don’t care.
Not because I’ve lost momentum.
But because I’m choosing something different.

My “resolution,” if you can even call it that, is acceptance
acceptance of where I am,
acceptance of this season,
acceptance of the moment in front of me exactly as it is.

Last year, Acceptance was my word.
And I lived it… imperfectly, honestly, fully.

This year, that word hasn’t disappeared.

It’s softened.
It’s deepened.
It has melted into something new.

This year, my word is Chosen .

And what that means for me right now is this:
I was chosen for this moment in time.

Not a quieter one.
Not an easier one.
Not a future version where everything finally slows down.

This one.

The past season has been full.

We moved our clinic, a massive transition that required vision, coordination, patience, and more decisions than I can count. I orchestrated the process developing, designing, organizing, holding the vision, and making sure all the pieces moved together.

I had the help of our wonderful Just Be Well team (Ashley, Gina, and Carol) and I’m deeply grateful for them. At the same time, the responsibility ultimately rested with me.

Simultaneously, I’ve been creating our Functional Nursing course with INCA. While Tom has contributed to specific assignments from my direction, I’ve held responsibility for the overall direction and design, shaping the course from the ground up and carrying both the vision and the details.

There is a lot going on.
I have every right to feel overwhelmed.

But I’m not.

How?

Presence.

In past years, this is where I might have told myself I needed a resolution.

Something to fix.
Something to improve.
A way to get ahead of the busyness.

But this year feels different.

This year, I’m not resolving to become someone new or a better version.
I’m choosing to be present with who I already am.

Chosen doesn’t mean complacent.

It doesn’t mean I stop caring, creating, or leading.

It means I stop disappearing inside what I’m building.

It means allowing this season to be demanding and meaningful without layering guilt or urgency on top of it. It means trusting that I don’t need to rush my way out of a moment that is actively shaping me.

Presence is my practice this year.

Not perfection.
Not productivity.
Presence.

To wake up and meet the day instead of bracing for it.
To honor what I’ve created without minimizing it.
To let acceptance do what it was always meant to do and make space for embodiment.

I don’t need a resolution to fix myself.

I need permission to stand where I already am.

This January, I’m choosing acceptance
and I’m letting it become Chosen .

Chosen for this work.
Chosen for this season.
Chosen for this moment in time.

I am enough.

-Elizabeth

Chosen [My Word for 2026]

Mon, 05 Jan 2026 18:16:08 GMT

Chosen

[My word for 2026]

The word came quietly.

Not during a ceremony.
Not in a moment of triumph.
Not after I earned it.

It arrived in stillness
in that rare pause where striving loosened its grip
and my thought quieted long enough…stillness

Chosen.

Not chosen by something outside of me.
Not chosen because I did enough, healed enough, proved enough.

Chosen as recognition.
As remembering.

For so long, I believed being chosen meant being picked
approved, validated, selected by someone or something else.
A role. A title. A relationship. A moment of arrival.

But that version of chosen is fragile.
It depends on comparison.
It disappears the moment attention shifts elsewhere.

This word is different.

Chosen is what remains when comparison falls away.
When the nervous system softens.
When the body exhales and says, Oh… here I am.

It’s not about being special.
It’s about being here .

Chosen is not louder.
Not higher.
Not above.

It is quieter.
Rooted.
Steady.

It’s what’s left when I stop asking, Am I enough?
and start living as though the question has already been answered.

This year, Chosen is an invitation to live from the inside out.

To choose presence over performance.
Truth over striving.
Listening over forcing.

To trust that what is meant for me does not need to be chased.
That belonging doesn’t require negotiation.
That love doesn’t need to be earned.

Chosen is how I want to show up…as a woman, a nurse, a coach, a mother, a partner, me.

Not trying to become someone else.
Not reaching for a future version.

But honoring who I already am
when nothing false is left to hold.

This is not the year of becoming.

It’s the year of remembering.

Chosen.

��

-Elizabeth

What Is the Best Lyme Treatment in the World

Mon, 15 Dec 2025 17:47:03 GMT

What Is the Best Lyme Treatment in the World

If you search online for “the best Lyme treatment,” you will find antibiotics, herbal protocols, detox plans, and even hyperbaric or hyperthermia centers promising to oxygenate or heat the bacteria out of you. Each approach has helped someone. None of them helps everyone.

That is because Lyme disease is not one problem. It is a web of infection, adaptation, and exhaustion that plays out differently in every person. The best treatment is not a pill or a program. It is a system that understands how the infection and the host interact.

At Precision Lyme Management , we treat Lyme as an ecosystem, not an enemy.

Why Standard Treatments Fall Short

Antibiotics remain essential for early Lyme. When taken soon after infection, medications such as doxycycline or amoxicillin can eliminate most bacteria and prevent complications. In more advanced cases, intravenous antibiotics may still have a role.

But in chronic illness, the problem is rarely active infection alone. The bacteria change shape, hide inside tissues, and disrupt immune signaling. The immune system, mitochondria, and hormones lose coordination. The result is a body stuck in defense even when the microbial load is low.

Killing alone cannot restore communication. And without communication, the system cannot complete healing.

The PLM Framework: 10, 14, 10

The Precision Lyme Management approach is built on three integrated maps that describe the full complexity of chronic Lyme.

The Ten Stealth Pathologies (with at least 50 substrategies) explain how microbes survive. They hide in biofilms, alter gene expression, and manipulate immune and metabolic pathways.
The Fourteen Host PASI Domains (with at least 70 subdomains) explain how the body adapts to that persistence. They map neuro-immune dysregulation, mitochondrial collapse, endothelial injury, and hormonal drift.
The Ten Healing Phases (also with multipul sub phases) provide the path back to coherence. They rebuild safety, energy, and flow until the terrain no longer supports disease.

These maps form a living model of recovery that guides every intervention.

Revised Section

The Best Treatment Is Precision, Not Force

We begin where most systems end. Instead of starting with killing, we start with listening.
We identify how the body’s communication networks have broken down and work to restore them as a living system.

Antibiotics or antimicrobial herbs will be part of treatment, but only when the terrain can integrate them. We combine microbial modulation with mitochondrial renewal, vascular repair, immune resolution, and nervous-system recalibration so that all layers of the body can rejoin the same conversation.

This is medicine that moves as a system rather than an attack. It is not more aggressive. It is more intelligent.

Real Healing Looks Different

At first, progress can be quiet. Patients notice fewer crashes, better sleep, or the ability to tolerate foods that once triggered reactions. Over time, energy builds, pain fades, and mental clarity returns. The immune system learns to respond rather than react.

We see people who have been sick for twenty years begin to get well. They travel again. They work again. They reconnect with life. Healing does not happen overnight, but it happens predictably when coherence is restored.

Conclusion

So what is the best Lyme treatment in the world?
It is not a single drug, herb, or machine. It is a system that sees the entire pattern, infection, adaptation, and recovery, and brings them back into rhythm.

At Precision Lyme Management , that system is built on the Ten Stealth Pathologies, the Fourteen Host PASI Domains, and the Ten Healing Phases. When all three are aligned, the body no longer needs to fight. It remembers how to heal.

The best treatment is not about killing what is wrong. It is about restoring what is right.

-Dr. Sult

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Wintering: The Biology of Rest

Thu, 11 Dec 2025 16:38:50 GMT

Wintering: The Biology of Rest

A Midlife Reset Blog by Elizabeth Sult, BSN, RN, NC-BC

There is a moment every year when nature makes a decision we resist:
It slows down.
It softens.
It withdraws.

Winter is the world’s nervous system dropping into deep parasympathetic mode
a season designed for restoration, quiet, and recalibration.
But for many women in midlife, winter becomes the opposite:
more demands, more pressure, more giving, more noise.

We live in a culture that glorifies constant motion. The busier you are the better. We wear it like it’s a badge of honor.
So, when your body tries to enter its winter mode, your biology’s built-in reset you begin to resist the slow down, even though you feel more tired than usual. If you pause, you feel like you are failing…

You’re not.

You’re allowing for healing.

Why Wintering Matters (Physiology, Not Philosophy)

Wintering is not a mood.
It’s not being dramatic.
It’s not “seasonal laziness.”

It’s biology .

Here’s what happens inside the body this time of year:

The nervous system shifts toward rest

Shorter days and longer nights cue melatonin, cortisol regulation, and a natural downshift in pace.
Your body expects less output, fewer demands, and more replenishment.

Mitochondria repair more deeply

Winter triggers slower metabolism and decreased external stimulation, both conditions under which mitochondrial repair becomes more efficient.

This is why fatigue feels heavier if you try to push through it.

Hormonal rhythms become more sensitive

In midlife, estrogen and progesterone are already changing.

Add winter stress, and:

sleep becomes lighter
anxiety increases
irritability rises
cravings shift
emotional bandwidth decreases

Your body is not malfunctioning, it’s recalibrating.

The brain needs more quiet to process the year

Reflection is a biological pattern, not a personality trait.
The brain consolidates memory and meaning most efficiently during slower rhythms.

This is why emotional clarity often comes in December
and why emotional overwhelm does too.

Why Winter Is Harder in Midlife

Midlife is a hormonal crossroads.
Estrogen declines make the nervous system more reactive.
Progesterone drops remove your natural calming buffer.
Cortisol becomes harder to regulate.

So, winter the season of “slowing” collides with the phase of life where you’ve spent decades speeding up.

You’re not imagining it:
Winter hits different now.
But that doesn’t mean you’re losing capacity.
It means you’re being invited to build a new one.

How to Approach December Differently

Instead of trying to power through December, consider wintering on purpose:

1.Honor your energy, not your expectations

Your body will always tell you the truth.
Your schedule won’t.

2. Create small pockets of stillness

Five minutes before your phone turns on.
A quiet cup of coffee.
A slow walk at dusk.

Stillness is not indulgence
it’s regulation.

3. Give your body “safe signals”

Deep breathing
Warm foods
Soft lighting
Earlier nights
These small cues help the vagus nerve shift out of survival mode.

4. Lower your December output by 20%

One less event.
One less obligation.
One less expectation for yourself.

Healing happens in subtraction.

5. Let rest be the medicine it actually is

Midlife + winter is not weakness.
It’s nature’s wisdom.

You Are Not Falling Behind You Are Recalibrating

If you feel tired, emotional, or slower this time of year, it’s not because you’re undisciplined.
It’s because your biology is trying to guide you home
to your rhythm, your regulation, your restoration.

Winter is not a pause.
It’s a preparation.

A season designed to help you release what’s heavy…
so you can rise into what’s next.

-Elizabeth

Ungiving: The New December Ritual

Thu, 11 Dec 2025 16:30:01 GMT

Ungiving: The New December Ritual

It might feel strange, even selfish, to talk about ungiving right after Thanksgiving.

A season built on gratitude, generosity, and giving more than we have.

But ungiving isn’t the opposite of gratitude.

It isn’t withholding.
It isn’t selfishness.

Ungiving is what allows you to keep giving from a place that is healthy, grounded, and true.
It’s not about pulling away from people
it’s about stopping the ways you pull away from yourself.

It’s about being able to fully immerse yourself and enjoy each and every moment that matters most.

Ungiving is choosing what is truly yours to carry and releasing the rest.

It is the nervous system’s way of saying:
“I can’t keep absorbing more without letting something go.”

It looks like this:

One honest no.

Not a polite excuse.
A real no.
A “my body needs me more than this moment does” no.

Ten minutes of intentional quiet

Before the day begins.
Before the expectations begin.
Before the noise claims you.

Returning to your breath

A biological signal of safety.
A way to tell your nervous system:
You can stand down now.

Noticing where overgiving shows up in your body

Tight shoulders.
Shallow breathing.
Gut tension.
Fatigue.
Those aren’t inconveniences
they’re messages.

Choosing rest as a form of respect

Not laziness.
Not withdrawing.
Not shutting down.

Respect.
For your physiology.
For your limits.
For your healing.

December Ungiving Ritual

Choose one thing to release this month:
• a commitment
• an expectation
• a pattern
• a pressure

And choose one thing to restore:
• rest
• breath
• space
• softness
• a boundary

Start there.
Ungiving isn’t selfish, it’s required.

-Elizabeth

Lyme Disease: The World’s Most Underreported Infection

Tue, 18 Nov 2025 14:48:21 GMT

Lyme Disease: The World’s Most Underreported Infection

Lyme disease is not rare. It is everywhere.

A 2022 global review found that nearly one in seven people worldwide has been infected with Borrelia, the bacteria that cause Lyme disease. That makes Lyme the most common tick-borne illness on Earth.

In the United States, new data from Quest Diagnostics and LymeDisease.org show that infections have been confirmed in all 50 states and continue to rise. The CDC now acknowledges that the true number of Lyme cases may be ten to thirteen times higher than official reports. Each year, about 35,000 cases are recorded through formal surveillance, yet more than 470,000 Americans are diagnosed and treated for Lyme annually.

This means hundreds of thousands of people become sick each year without appearing in national statistics. The infection has outgrown its geographic and diagnostic boundaries.

Why the Numbers Keep Rising: Several factors drive this surge.

Warmer climates and longer tick seasons expand habitats. Land use changes bring humans, wildlife, and ticks into closer contact. Meanwhile, improvements in laboratory testing reveal cases that once went undetected.

Quest Diagnostics alone reported positive Lyme results in every state, including California and Florida — regions once considered too warm for significant tick activity. These findings challenge decades of assumptions about where Lyme exists and who is at risk.

Most People Recover. Some Do Not.

The majority of people infected with Borrelia recover naturally or with short antibiotic treatment. Their immune systems recognize and resolve the infection.

For a smaller group, the story is different. The infection triggers deeper biological changes. The microbe shifts form, hides within tissues, slows metabolism, and builds protective biofilms. The immune system stays in alarm. Energy drops. Inflammation lingers. The result is a body caught in defensive rhythm long after the infection has gone quiet.

This is the biology of chronic Lyme disease — the form that conventional medicine still struggles to explain.

The PLM Framework: Understanding the Whole System

At Precision Lyme Management , we see Lyme disease not as a single germ to be destroyed but as an ecological interaction between the microbe and the host terrain.

Our system integrates three interdependent frameworks that describe both persistence and recovery:

Ten Stealth Pathologies explain how microbes adapt through phenotypic shifts, metabolic slowdown, and immune interference.
Fourteen Host PASI Domains describe how the body compensates through changes in circulation, mitochondrial function, hormone regulation, and neural tone.
Ten Healing Phases describe how coherence returns as safety, energy, and flow are restored.

Together, these maps form more than seventeen billion possible pathways to recovery — more unique healing patterns than there are people on Earth.

That means your path to wellness is mathematically and biologically your own.

Underreporting Is Not Just a Data Problem

Underreporting hides the true scale of human suffering. When statistics minimize the reach of Lyme, patients who remain ill are often dismissed. They are told their tests are negative or that their symptoms are unrelated.

Accurate data change that narrative. It validates experience and opens the door to precision medicine that recognizes chronic illness as a system of adaptation, not a mystery of persistence.

The Way Forward

Most people infected with Borrelia recover. For those who do not, recovery begins when communication within the body is restored. Healing is not achieved by more antibiotics or more force but by precision, sequencing, and coherence.

At Precision Lyme Management , we rebuild that coherence step by step, aligning microbial understanding, host adaptation, and healing phase progression. When communication returns, the system resolves what force could not.

Lyme disease may be the world’s most underreported infection, but it is not untreatable.

It is complex.

It is personal.

And with precision, it can be healed.

-Dr. Sult

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Why Our Myers and NAD+ IVs Are Different: Science Over Trend

Thu, 13 Nov 2025 19:27:12 GMT

Why Our Myers and NAD+ IVs Are Different:

Science Over Trend

IV therapy has exploded in popularity over the last decade.

“IV bars” now promise everything from instant energy to hangover fixes.

At Just Be Well, we take a different approach.

Dr. Sult has used IV nutrient therapies for more than 30 years. Our formulations are not based on trends or pre-mixed kits. They’re grounded in functional-medicine principles and individualized to support each patient’s wellness plan.

The Philosophy: Function, Not Fad

When you receive an IV at Just Be Well, it’s not just a bag of vitamins. It is part of a thoughtful, medically supervised strategy designed to support physiological balance and cellular wellness.

We don’t use “one-size-fits-all” formulas. Each infusion is guided by clinical judgment, your health history, and when appropriate, laboratory data. Everything in your IV is selected with intention.

(No claims are made to diagnose, treat, prevent, or cure any condition.)

The Myers Cocktail

A classic formula for foundational nutrient support

Originally developed by Dr. John Myers, this blend is widely used for its supportive roles in wellness, including:

Magnesium to support muscle relaxation and nervous system balance
B vitamins to support energy pathways and metabolism
Vitamin C to support immune function and antioxidant capacity

At Just Be Well, our Myers IV is not a generic copy. We use pharmaceutical-grade ingredients and optimize nutrient ratios, then tailor the infusion to the individual’s current needs and goals.

Why this matters

Modern stress, busy lifestyles, and dietary patterns can increase nutrient demands. The Myers IV offers a way to replenish key vitamins and minerals directly into the bloodstream and support overall wellbeing.

NAD+ IV Therapy

Supporting cellular energy at the source

NAD+ (nicotinamide adenine dinucleotide) is a coenzyme involved in energy production and cellular repair pathways. Levels naturally change with age and with various lifestyle factors. NAD+ IV therapy is often used to support:

Healthy mitochondrial function
Metabolic processes
Cognitive clarity and focus
Overall vitality

At Just Be Well, our NAD+ protocols reflect decades of medical experience in cellular health, neurology, and functional medicine.

Our approach includes:

Medical-grade NAD+ and dosing protocols shaped by clinical expertise
Slow, paced infusions to support comfort and tolerance
Optional nutrient pairings (like Myers or antioxidants)
Combination visits where some clients choose a Myers IV followed by NAD+ for comprehensive nutritional and cellular support

Many people describe feeling clearer or more balanced afterward—though experiences vary, and results are never guaranteed.

The Science of Precision Nourishment

IV nutrient therapy is not about how quickly the infusion runs or how energized someone feels walking out the door. Its value lies in how nutrients may support the body after absorption.

IV nutrient therapy can:

Bypass the digestive system for high bioavailability
Deliver vitamins and cofactors directly into circulation
Support cellular energy pathways
Replenish nutrients that may be impacted by stress, lifestyle, or medications

This is science over trend, using IV therapy not as a shortcut, but as a supportive tool within a broader wellness plan under medical supervision.

Why It Matters

IV therapy is only as meaningful as the philosophy behind it.

At Just Be Well, our philosophy is simple:

Healing is supported by working with the body, not trying to override it.

Our IV therapies are designed to complement your body’s natural processes by supporting balance, replenishment, and overall wellbeing.

�� Learn More:

Explore IV nutrient therapy options here:

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-Elizabeth

When Stress Speaks Through Your Body: The Gut-Brain Connection You Can’t Ignore

Thu, 13 Nov 2025 19:20:26 GMT

When Stress Speaks Through Your Body:

The Gut-Brain Connection You Can’t Ignore

My love letter to the nervous system

You can’t “positive-affirmation” your way out of chronic exhaustion when your body still believes it’s under threat. When you’re in fight-or-flight, your biology prioritizes protection, not mindset work.

Your body isn’t malfunctioning, it’s communicating. It won’t shift into a state of ease until it receives signals of safety. This is why advice like “just calm down” can feel impossible or even shaming.

Healing often begins not with a thought, but with a physiological cue: slower breathing, gentle movement, steadier nourishment, or quiet moments that reassure your nervous system, “You’re safe.”

From there, your mind finally has space to follow.

The Language of the Body

Your body is always speaking; through tension, breath, digestion, energy, and mood. The gut–brain connection is one of the clearest examples of how stress and biology interact.

When stress increases, your brain sends signals that can temporarily shift blood flow, digestion, and gut motility. Over time, ongoing stress can influence how your gut feels and functions.

Many people notice changes like bloating, irritability, or mental fatigue…these sensations aren’t random; they’re signals inviting you to pay attention.

The Midlife Stress Loop

Midlife, perimenopause, and hormonal transitions can amplify how stress feels in the body. Fluctuating hormones may influence sleep, mood, and the way your body responds to daily demands. The nervous system, already doing so much, can start working overtime.

It’s common during this stage of life to notice shifts in digestion, energy, or how certain foods feel. These patterns are not “in your head” they’re part of the body’s natural response to change.

When Stress Feels Cellular

Ongoing stress doesn’t just impact mood, it can increase your body’s everyday nutrient demands. Many people in prolonged stress states use more magnesium, B vitamins, and vitamin C as their body adapts to increased physiological load.

This is one reason coffee, willpower, or mindset alone may not be enough to feel restored. Your system may simply be asking for replenishment.

The Power of Restoration

This is where supportive therapies can play a role.

At Just Be Well, our approach to stress recovery focuses on replenishment and nervous system support, not quick fixes or promises of specific outcomes.

Two therapies many of our clients explore include:

• Myers IV

A blend of magnesium, B vitamins, and vitamin C designed to support hydration, energy production, and nutrient replenishment. Many people use this formula to help support muscle relaxation, a healthy stress response, and overall wellness.

• NAD+ IV Therapy

NAD+ is involved in cellular energy pathways. NAD+ IV therapy is often used to support mitochondrial function, promote clarity, and assist with healthy aging and overall vitality.
(No claims are made regarding the treatment or cure of any disease.)

These therapies are not meant to diagnose, treat, or cure medical conditions. They are tools that may support overall wellness when paired with lifestyle, nutrition, and stress-regulation strategies.

Mind–Body Integration

Nutrients alone are never the whole story. Healing deepens when we combine science with self-compassion.

In my coaching work, I guide women to reconnect with their body’s signals through breathwork, mindfulness, somatic awareness, and practices that nurture nervous system regulation. When we care for both body and mind, many women describe feeling more grounded, centered, and connected again.

A Final Reflection

If your body has been whispering, or shouting, that something feels off, it isn’t a flaw. It’s an invitation.

Fatigue, tension, or gut discomfort aren’t signs of failure. They’re signals asking for gentleness, curiosity, and care.

True wellness begins when we stop overriding our body’s messages and start responding to them with presence and compassion.

Your body tells the truth.

Let it be heard.

Explore More

If you’re curious about IV nutrient therapy, stress-supportive coaching, or functional wellness testing, you can learn more at Whole Life Wellness | Just Be Well | MN

-Elizabeth

Why Boundaries Suddenly Matter More in Perimenopause

Wed, 22 Oct 2025 17:56:50 GMT

Why Boundaries Suddenly Matter More in Perimenopause

Have you noticed that things you used to tolerate now feel unbearable?
The offhand comments, the endless volunteering, the late-night texts from work… all of it used to roll off your back. But now, it cuts deeper, feels heavier, and lingers longer. You may even wonder: “Why can’t I handle things the way I used to?”

This sharpening isn’t weakness. It’s wisdom.

Why Everything Feels Sharper

During perimenopause, your hormonal shifts amplify stress signals in your body. Estrogen and progesterone, which once acted like cushions for your nervous system, begin to fluctuate and decline. At the same time, cortisol (your main stress hormone) rises more easily and lingers longer.

That means your brain has less buffer against stress. Your tolerance drops. The “grin and bear it” approach that carried you through your 20s, 30s, and even early 40s no longer works.

It’s not that you’ve suddenly become sensitive. It’s that your body is insisting on honesty. What once felt tolerable was never truly aligned. Perimenopause simply removes the filter.

Boundaries as Medicine

Boundaries are not walls. They are invitations; guiding you back to relationships, commitments, and rhythms that support your well-being.

Physical boundaries : Protecting your sleep, carving out movement, honoring your body’s cues.
Emotional boundaries : Saying no to dynamics that leave you depleted or resentful.
Energetic boundaries : Guarding your attention from endless notifications, doom scrolling, and “shoulds.”

Each boundary is a form of medicine. Every “no” you speak is actually a deeper “yes”. A yes to your health, your peace, and your future self.

Why Midlife is the Boundary Season

Perimenopause is both a biological and spiritual recalibration. Your body is saying: “I don’t have energy to waste anymore.”

The late-night obligations, the toxic friendships, the people-pleasing habits, they all weigh heavier now.
Your nervous system won’t let you keep overriding your own needs.
The irritability you feel isn’t failure, it’s feedback.

This is why midlife is often the season where women reclaim their voice. It’s not decline. It’s alignment.

Real-Life Scenarios

With Your Teen : They want to push boundaries at the exact time you’re learning to hold yours. Instead of yelling, you pause, breathe, and calmly say: “This doesn’t work for me.” You’re modeling self-respect.
With Your Partner : In the past, you may have stayed quiet to “keep the peace.” But silence isn’t peace it’s suppression.

Now, instead of brushing it off, you voice what’s real:

Partner: “Why are you upset? It’s not a big deal.”

You: “It is a big deal to me. When I stay quiet, I carry the weight inside. Speaking up might feel uncomfortable, but it’s the only way we can create real peace together.”

Boundaries here don’t create conflict they create clarity, and clarity is what true peace is built on.

Reframing the Guilt

Many women carry guilt for setting boundaries. The inner voice whispers: “Am I selfish? Am I letting people down?”

Here’s the truth: boundaries don’t make you selfish they make you sustainable. When you honor your own needs, you have more capacity to nurture what truly matters. And when you model boundaries, you give the next generation; your children, your colleagues, your friends permission to do the same.

The Ripple Effect

When women hold boundaries, entire ecosystems shift. Families learn respect. Workplaces gain clarity. Communities grow stronger.

Your healing doesn’t stop with you. It ripples outward. Boundaries aren’t just about self-preservation, they’re about legacy.

Perimenopause sharpens what matters most. The irritability, the shorter fuse, the sudden “enough is enough” moments are not flaws. They are signals. They are your body’s way of saying: “It’s time to step fully into your power.”

Because midlife isn’t decline, it’s the moment you reclaim your voice, your health, and your boundaries as sacred medicine.

-Elizabeth

🌿 Small Daily Practices That Bring Peace

Mon, 13 Oct 2025 21:11:08 GMT

�� Small Daily Practices That Bring Peace

It’s often the smallest shifts that create the biggest changes. I see this all the time with coaching clients.

When you’re in the middle of perimenopause, or what I like to call the midlife transition phase, peace can feel like it’s slipping further out of reach. Sleepless nights, endless to-do lists, and shifting moods can make even simple days feel overwhelming.

The truth is you don’t have to overhaul your entire life to feel more balanced. Sometimes, it starts with tiny practices that bring you back to yourself. These small, intentional moments become stepping stones leading you out of survival mode and back into alignment with your natural rhythm.

✨ Peace Doesn’t Come From Perfection

Peace isn’t found in the “someday” when everything finally calms down.

It’s created in micro-moments of alignment throughout your day.

Small rituals act like anchors steadying your nervous system, helping your hormones stabilize, and reminding your body that you are safe. These quiet pauses become sacred spaces where you reconnect to your own rhythm.

�� 5 Small Daily Practices That Bring Peace

In this season of change, whether you’re navigating hormonal shifts, stress, or simply a busy life your body and mind crave calm. These five practices are simple, doable, and surprisingly powerful.

1. Morning Light & Movement

Step outside for a few minutes when you wake up or simply open the curtains and bask in the sunshine coming through the windows.
Natural light resets your body clock, and gentle movement stretching, walking, or breathing gets your energy flowing for the day ahead.

2. The Breath Reset

Pause in the middle of your day and take five slow, intentional breaths.
Feel your shoulders drop and your mind clear. This simple act tells your nervous system: You’re safe.

Bonus: let your exhale be twice as long as your inhale and hold it for a few seconds. This is a great reset for your autonomic nervous system, encouraging parasympathetic response.

3. Mindful Meals

Put away the screens.
Notice your food its color, texture, and warmth. Chew slowly and let your body actually enjoy nourishment.
Presence during meals supports digestion, absorption, and calm. Enjoy the presence of family or friends during this time as well!

4. Evening Wind-Down

Create a soft landing before bed: tea, journaling, stretching, or reading.
Dim the lights and allow your body to unwind. These cues prepare your hormones for rest and repair. We are darkness deprived. Darkness in the evening is essential for aiding in the release of melatonin, helping prime your body for sleep.

5. Gratitude Pause

Before sleep, name three things you’re grateful for.
End the day focusing on what’s steady and good it gently trains your brain toward peace. Evening is one of my favorite times of day for a nice meditation to reflect on the day and what I want tomorrow to look and feel like.

�� Why It Matters

During midlife and perimenopause, cortisol, your main stress hormone is often on the rise.
High cortisol keeps your body in “fight or flight,” disrupts sleep, and throws off other hormones like estrogen, progesterone, and thyroid.

These small practices signal safety.
They help lower cortisol, rebalance your nervous system, and create the hormonal harmony your body is craving.

And here’s the powerful part: connection itself is medicine.
Research shows that safe, supportive community literally rewires your brain.
When you feel seen and connected, oxytocin rises, cortisol lowers, and your nervous system shifts out of survival mode into restoration.

-Elizabeth

Perimenopause Burnout: Why You Don’t Feel Like Yourself and How to Rebalance

Wed, 01 Oct 2025 22:49:20 GMT

Perimenopause Burnout:

Why You Don’t Feel Like Yourself and How to Rebalance

It’s 2 a.m. and you’re wide awake...again. Your mind is racing, your body feels wired and tired at the same time, and you know the alarm will come too soon. The next morning, you’re foggy, irritable, snapping at the people you love, wondering, ‘What is going on with me?'

If this sounds familiar, you’re not alone. This is the hidden reality of midlife transition also called perimenopause.

Midlife Isn’t a Decline. It’s a Threshold

For many women, this is the moment everything converges:

the stress of caregiving
the strain of careers
the whirlwind of teenagers
the emptying of nests
the shifting dynamics of relationships

Add in hormonal changes that amplify mood swings, brain fog, sleepless nights… and suddenly life feels heavier than it used to.

The burnout you feel in this season isn’t just about exhaustion. It’s a signal.

Burnout as a Signal

Burnout is the whisper (or the scream) that you’ve lost touch with yourself; your boundaries, your body’s wisdom, your voice, maybe even your dreams.

Perimenopause strips away the ability to ignore it. What was once tolerable is now unbearable. What you could once “push through” now demands your attention.

Reframing the Story

This is not the end of who you are.
It’s the rebirth of who you’re meant to be.

Perimenopause can feel like a breaking down, but it’s also a breaking open. The exhaustion, the irritability, the disconnection? They’re not signs of failure. They’re invitations to reset. To step into the second half of life with more clarity, confidence, and freedom than ever before.

Why Women Matter So Deeply

Women are often the center of families and communities, the ones who hold the threads of connection together. With a nature to nurture, women are the catalysts of change.

When a woman heals, sets boundaries, and restores her energy, the ripple is felt everywhere: in her children, her partner, her workplace, her friendships.

Your balance becomes the ground that others stand on.

This is why your well-being matters. It’s not selfish; it’s foundational. When you realign, the whole circle around you benefits.

How to Begin Rebalancing

Small Daily Practices
Start with rituals that bring you back to yourself: morning light, a walk after dinner, five minutes of breathwork, a nourishing meal without screens. Micro-moments of presence add up.
Boundaries as Medicine
Saying no without guilt is one of the most healing practices of midlife. Each no creates space for a more aligned yes.
Supporting Your Biology
Nutrition, supplements, and lifestyle adjustments can help stabilize hormones and restore energy. Your body is calling for support, not perfection.
The Power of Circle
Healing doesn’t happen in isolation. Being in community with other women navigating the same transitions reminds you: you’re not broken, and you’re not alone. Together, we recalibrate, reflect, and remember who we are.

The Invitation

Burnout is not the end of your story. It’s the threshold to a new one, a life where you reclaim your time, your energy, your voice and your power .

That’s what our Community is here for: a circle of women walking this path together.

If you’ve ever thought, “I don’t feel like myself anymore,” know this: the version of you that’s emerging is wiser, stronger, and more deeply aligned than the one you’ve left behind.

Come join us. The next chapter of your life isn’t about decline, it’s about rediscovery. When you rediscover yourself, you step fully into your power, and in doing so, you restore the heartbeat of every circle you touch.

-Elizabeth

Ready to join me? Join our Community: https://bit.ly/JustBeWellCommunity

Finding Meaning in Your Story: How to Notice the Threads That Shape You

Fri, 12 Sep 2025 15:02:54 GMT

Finding Meaning in Your Story: How to Notice the Threads That Shape You

Mental + Emotional — Meaning-Making

Focus: Reflecting on your lived experiences and identifying recurring threads of meaning, longing, or desire.

Prompts: ·

-What patterns, passions, or wounds keep resurfacing in your life? ·

-When have you felt most on purpose, even in a small way?

Micro-Practice:

Write a short story of a moment that felt deeply meaningful to you and explore why it mattered.

Thanks for watching!

-Dr. Sult & Elizabeth

Join us in our Just Be Well Community as we continue talking about purpose this month. Join HERE . *Access more in the Community by subscribing to the membership plan and becoming one of our founding members!

Supporting Hormone Health Naturally: My Journey Through Perimenopause

Mon, 08 Sep 2025 19:18:18 GMT

Supporting Hormone Health Naturally:

My Journey Through Perimenopause

For the past few years, I’ve been navigating the shifts of perimenopause changes in mood, energy, sleep, and body composition that crept in subtly at first and then loudly took over. If you’re there too, I see you. It can feel confusing, frustrating, and at times, downright defeating.

But I also want to offer hope because there are ways to support your body through this transition without jumping straight to hormone replacement therapy (HRT). And I say that not only as a nurse, but as someone who’s personally walked this path and dealt with STUBBORN symptoms that I could not get an upper hand on.

�� Why Natural Hormone Balance Matters

Balancing and supporting natural hormonal changes rather than immediately adding hormones through HRT is often a safer and more sustainable first step. Why? Because introducing external hormones before supporting your body’s natural detox and regulatory systems can increase long-term risks, including hormone-sensitive cancers.

Here’s what we know:

1. Natural Balance Minimizes Risk
Hormones like estrogen and progesterone naturally fluctuate, especially during perimenopause and menopause. Supporting the body’s own ability to adjust through nutrition, lifestyle, and supplementation can help ease symptoms without suppressing the body’s innate intelligence.

2. There Are Documented Risks with HRT

Long-term use of combined estrogen and progesterone therapy has been linked to increased risk of breast cancer.
Unopposed estrogen (without progesterone) may raise the risk of endometrial cancer.
Some studies suggest a small increase in ovarian cancer risk with hormone use.

By contrast, supporting balance through food, herbs, and targeted nutrients does not carry these risks and still provides symptom relief for many women.

�� What Natural Support Can Look Like

A whole-body approach to hormone balance includes:

�� Nutrition:

Eating more phytoestrogens (like flaxseeds, legumes, and fermented soy) to naturally modulate estrogen levels
Reducing inflammatory foods and processed gluten
Supporting liver detox with leafy greens and cruciferous vegetables

�� Supplements That Changed the Game for Me

Hormone Adaptogenic: Supports healthy estrogen metabolism using DIM and I3C, helping reduce symptoms of estrogen dominance.
Menopause Support: Rhubarb extract formula that helps ease hot flashes, night sweats, and mood swings—without hormones.
Fruits & Vegetables Powder : My daily antioxidant and detox support, great for liver function and hormone clearance.
Structure Collagen : A clean source of protein that supports blood sugar balance, skin, and connective tissue, perfect for my morning shake.
Mindful Mag : Helps me sleep deeper, calm my nervous system, and reduce the “wired and tired” feeling.
Vitamin D: Vital for mood regulation, immune health, and hormonal communication. Many women are deficient—and that affects everything from energy to menstrual cycles and inflammation.
Resolvin Support : These specialized pro-resolving mediators (SPMs) support the body’s ability to resolve inflammation, which is key in managing the aches, stiffness, and “invisible inflammation” that often comes with perimenopause.

��‍♀️ Lifestyle:

Daily movement and strength training
Prioritizing deep sleep
Reducing morning caffeine (I’ve personally cut mine to under 50mg-and loving mushroom coffee!)
Breathwork and stress regulation practices

✨ My Personal Wins

Over the last several months, I’ve slowly peeled back the layers of what my body was trying to tell me. With more intention around what I eat, how I rest, and what I supplement with, I’ve finally seen these shifts:

More steady energy
Fewer mood swings
Better sleep and calmer evenings
A decrease in bloating and water retention
25 pounds of weight slowly, sustainably released

I’ve cut my morning caffeine to under 50mg (a big win!), committed to nourishing movement, and stayed consistent with these core supplements.

It hasn’t been about perfection, it’s been about supporting my body and giving it what he needs.

�� Why HRT Isn’t Always the First Step

While hormone therapy can be truly helpful for women with severe or persistent symptoms (such as osteoporosis or debilitating hot flashes), it’s best used:

At the lowest effective dose
For the shortest necessary duration
With careful, ongoing monitoring

For many women, that step isn’t needed when you support the foundations first.

Final Thoughts

Balancing hormones naturally is about returning to your body with love and patience. It’s not a quick fix, but it is a real fix with long lasting results. I know that these symptoms are less likely to return and easier to regulate in the future with the integration of support and lasting lifestyle changes.

If you’re in this midlife transition, know that your body isn’t broken. It’s wise. And when you support it—gently and consistently—it can rebalance.

You don’t need to go through this alone. I’m walking it with you. And everything I’ve included above, I personally use and stand behind—not as a pitch, but as a pathway that’s brought me back to myself.

Want to try what’s worked for me?
�� Browse our Hormone Support Collection: Hormone Support – Just Be Well shop

Also, check out our Precision Weight Management

You deserve to feel like yourself again, only stronger, wiser, and more in tune with the woman you’re becoming.

-Elizabeth

No Guru Required: Trusting Your Inner Path

Wed, 03 Sep 2025 19:38:54 GMT

No Guru Required: Trusting Your Inner Path

In the search for truth, healing, or what we’ve been calling Persistent Transcendent Fundamental Wellbeing (PTFW), it’s natural to look outward. We seek out experts, teachers, and masters who seem to hold something we’re missing. And sometimes, we find people who truly help illuminate the path.

But here’s the thing: no one else can walk it for you.
And if someone says they’ve found the truth? They’ve arrived, and you can too, if you follow them.

Run.

The Danger of Outsourcing Your Knowing

There’s a quiet seduction in certainty. In a world full of noise and contradiction, someone who speaks with unshakable authority can feel like a lifeline. But beware of anyone who offers the truth as a destination, especially if it comes with a price tag, a title, or an inner circle.

True teachers, if you’re lucky enough to meet one, won’t ask you to follow them.
They’ll ask you to follow yourself.
They won’t offer their answers.
They’ll help you listen more deeply for your own.

Because the truth isn’t something you acquire. It’s something you remember.

The Myth of the Guru

The word guru originally meant "one who brings light to darkness." A guide. A pointer. A mirror. But in the modern world, it’s too often become a shortcut to power, authority, and spiritual hierarchy.

Here’s what’s true:
You don’t need someone on a pedestal to find your way.
You don’t need robes, rituals, or secret knowledge to wake up.
You don’t need to be fixed, enlightened, or more like someone else.
You just need to be here. And be you.

The only real teacher is the one who points you back to yourself.

The Beauty of Community (Not Cults)

Does this mean you have to go it alone? Not at all. Community can be deeply nourishing. Walking this path with others—sharing the questions, the struggles, the tiny moments of grace—can be life-changing. But healthy community doesn’t revolve around a leader. It revolves around mutuality.

We’re not here to follow each other. We’re here to walk alongside each other.
You’ll know you’re in the right space when everyone is seen as a student.
When no one is above, and everyone is becoming.

The Signpost and the Silence

If someone is seeking the truth, listen. That’s a heart worth hearing.
If someone claims to have found the truth and offers it like a finished product, step back. Truth isn’t static. It’s alive. It breathes through paradox and silence. It’s not something to be owned. It’s something to be lived.

And it’s usually found in the moments when we stop looking for it outside ourselves.

Final Thoughts

You don’t need a guru.
You need presence.
You need courage.
You need quiet.
You need the willingness to listen to what’s already whispering beneath the noise.

There is no formula. There is no finish line.
There is only now. And your willingness to meet it with honesty and heart.

Trust that.
Return to that.
Walk with others if it helps. But never hand over your path.

You already are what you’re seeking. It's there under the noise. Under the “should” under the self-doubt and shame. It's there.

-Dr. Sult

*I invite you to join us over in our Just Be Well Community. If you're looking for real connection, growth, and transformation, this is the space for you! Join: https://bit.ly/JustBeWellCommunity

As the Seasons Change: What’s Your Favorite?

Tue, 02 Sep 2025 18:31:31 GMT

As the Seasons Change: What’s Your Favorite?

The temps have cooled here in Minnesota this past week, and it suddenly feels more like fall. There’s a crisp breeze in the air, the humidity has lifted, and the mornings carry that unmistakable freshness that hints at change. I love this time of year, when you can feel the shift not only in the air but also in yourself. A little more grounded, a little more reflective, a little more ready to settle into new rhythms.

And speaking of seasons shifting… I have a confession to make: my favorite season is actually winter. (Please don’t kill the messenger ��). I know, I know…most people around here are counting down the days until summer, but me? I LOVE snow. I love the hush it brings to the world, the way it sparkles under sunlight or moonlight, and the excuse it gives me to curl up by the fireplace with a blanket, a good book, and my loves. Winter feels like a deep breath, a time of stillness, reflection, and restoration.

The Symbolism of White

White has long been seen as the color of purity, clarity, and new beginnings. When the ground is covered in snow, it’s as though nature presses “reset.” The noise of color softens into quiet, and suddenly we’re given a clean slate. For me, that symbolism is powerful, it reminds me that even in seasons that feel barren or cold. There is beauty, renewal, and hidden life waiting beneath the surface.

The Rhythm of Seasons and Our Inner World

As the seasons change, so do we. Just like nature cycles from growth to harvest to rest, our bodies and spirits crave that same ebb and flow. Seasonal transitions are invitations to pause and recalibrate. Sometimes they nudge us toward grounding (like eating heartier foods in autumn), other times toward expression and renewal (like spring’s burst of color).

I often think of it in terms of the systems of health (what some call chakras) the root reminding us to ground, the flow urging us to stay flexible, the heart reminding us to balance rest and connection, the spirit encouraging us to attune to something greater. These shifts aren’t just outside of us, they happen inside, too.

Your Turn

So, I’ve confessed my love for winter and snow (and yes, I know many of you are shaking your heads!). Now I’d love to hear from you:

What’s your favorite season?
What do you love about it?
How does it reflect what’s happening in your own inner world?

Because when we lean into the season that speaks most to us, we often discover more about ourselves. What we need, what we cherish, and how we align with the rhythms of life.

To the beauty of snow (and sunshine, and falling leaves, and blossoms)… may we all find ourselves in the seasons.

❄️��☀️

-Elizabeth

Purpose Through Embodiment: Listening to Your Body’s Wisdom

Tue, 02 Sep 2025 13:50:00 GMT

Purpose Through Embodiment: Listening to Your Body’s Wisdom

In this session, we explored how purpose begins in the body — not as an abstract idea, but as a lived, physical experience.

Key Takeaways

• The body is a compass. It signals alignment and misalignment before the mind catches up.

• Energy is one of the clearest indicators of purpose. When you’re aligned, energy circulates. When you’re not, it drains.

• Purpose isn’t something you chase. It is remembered through rhythms of rest, nourishment, movement, and breath.

• Your body carries a quiet yes and a quiet no. Learning to listen for these signals is a doorway to clarity.

Exploration Prompts

• What activities leave you feeling alive, even if they take effort?

• Where do you feel drained, even if the task looks “productive”?

• How does your body tell you it’s aligned (breath, posture, vitality)?

• How does your body tell you it’s misaligned (tension, fatigue, constriction)?

• Right now, what truth is your body whispering about how you are living?

Micro-Practices

1. Energy Mapping: Each day, note one thing that gave you energy and one thing that drained it. Watch for patterns.

2. Body’s Yes / No: Speak a choice aloud and notice your body’s response. Expansion often signals yes; contraction often signals no.

3. Purpose Breath Reset: Five slow breaths (inhale 4, hold 2, exhale 6). Ask: What matters most right now?

Closing Reflection

Purpose doesn’t arrive as a future mission. It is revealed through the signals of your body in the present. When you listen, your purpose begins to live itself through you — steady, grounded, and real.

Thanks for watching! We'd love to have you join our virtual Just Be Well Community: https://bit.ly/JustBeWellCommunity

See you there!

-Dr. Sult & Elizabeth

💡 Carrying Too Much? How Support Structures Make Us Stronger

Mon, 25 Aug 2025 15:30:36 GMT

�� Carrying Too Much? How Support Structures Make Us Stronger

The strongest people don’t collapse because they’re weak. They collapse because they’ve been doing the work of too many, carrying what was never meant for one person alone.

Real resilience isn’t about shouldering everything yourself. It’s about trust, reciprocity, and connection — the support structures that allow us to bend without breaking. This week, we’ll explore why resilience is relational and how asking for help can actually deepen your strength.

In this conversation, you’ll discover:

• Why resilience grows in community, not isolation

• The hidden cost of taking on more than is yours to hold

• Simple ways to ask for help that create stronger bonds

Reflection Prompts:

1. Who do you lean on when things get hard — and who feels safe but underutilized?

2. Where in your life are you carrying something alone that wants to be shared?

Micro-Practice:

Ask for help or share something vulnerable with someone you trust. Let it be simple and honest — and notice what shifts when you do.

Join the Conversation:

What support do you long for — and are you willing to receive it? Share your reflections in the comments.

Thanks for watching!

-Dr. Sult & Elizabeth

**Join our NEW community: https://bit.ly/JustBeWellCommunity

Welcome to the Just Be Well Community

Sat, 23 Aug 2025 19:02:10 GMT

Welcome to the New Just Be Well Community

For years, we’ve dreamed of creating something more than a program. Something deeper than a class. Something more sustaining than a one-time resource.

We’ve dreamed of a space where nervous systems can finally exhale.

Where hope is restored.

Where you don’t have to put on a mask or “have it all together.”

Where your story matters — exactly as it is.

That dream has become a reality. We’re so excited to share that the Just Be Well Community has officially launched.

Why This Matters

If you’ve ever felt the sting of isolation, you know how heavy it can be. You know how it chips away at energy, resilience, and even health. We believe this in our bones:

Isolation creates inflammation. Connection creates healing.

This is the heartbeat of our community. We built it to be a refuge from the noise, the pressure, and the hustle. A place where healing happens not in isolation, but in connection.

What Makes This Community Different

We’re not here to add “one more program” to your plate. Instead, we’re creating a shared space where value lives in the connections between members:

Peer-to-peer support: The real power here isn’t just in what we bring as guides, but in the wisdom and encouragement you’ll discover from each other.

Authentic discussions: We’ll open up conversations that matter — the kind that validate your experience and help you grow.

Shared load, shared hope: Healing feels lighter when you don’t have to carry it alone.

This is a space for co-creation. For weaving together stories, struggles, and small victories into something bigger than any one of us.

An Invitation to You

If you’re tired of feeling like you have to go it alone… if you’re craving authentic connection in a world that often feels too noisy, too fast, and too disconnected… then this community is for you.

We can’t wait to walk alongside you, learn with you, and remind each other of something essential: we’re not alone.

Join us there:

https://just-be-well.mn.co/

-Dr. Sult & Elizabeth

Why Root Cause Medicine Changes Everything

Tue, 19 Aug 2025 19:46:56 GMT

Why Root Cause Medicine Changes Everything

In the world of conventional medicine, the diagnosis is the destination. You come in with a symptom—fatigue, pain, anxiety, high blood pressure—and leave with a diagnosis: depression, arthritis, IBS, hypertension. From there, the system offers a treatment designed to manage that label—often a medication, sometimes a specialist referral, occasionally a lifestyle handout.

But what if the diagnosis is just a description, not an explanation?

Root Cause Medicine asks a deeper question:

Why did this happen? And why now?

A Different Map of Illness

If you looked at my medical practice through the lens of conventional medicine, it might seem like I’m all over the map—working across psychiatry, cardiology, rheumatology, gastroenterology, neurology, and more. That’s because in traditional systems, chronic illness is divided into specialties, each focused on managing symptoms within a single organ or system.

But in root cause medicine, we work from a different map. We look at the interconnected web of biology—where the same underlying dysfunction can manifest across multiple domains of disease.

Take inflammation, for example:

In the brain, it may present as anxiety, depression, or cognitive decline.
In the cardiovascular system, it contributes to hypertension and atherosclerosis.
In the gut, it might show up as IBS or IBD.
In the joints, it drives arthritis.

If you’re only looking through the lens of conventional diagnoses, these seem like separate diseases. But when you ask why, inflammation reveals itself as a common root—a fire smoldering beneath multiple symptoms.

The Power of Systems Thinking

Another powerful example is methylation, a vital biochemical process involved in detoxification, neurotransmitter synthesis, cardiovascular protection, hormone metabolism, and DNA expression.

Many patients carry genetic variants in the MTHFR gene, which impair their ability to convert key nutrients like folate and B12 into their active forms—5-MTHF (active folate) and methylcobalamin (active B12). This isn’t a simple deficiency. It’s a functional mismatch: the nutrients may be present, but the body struggles to use them effectively.

When methylation is impaired, the ripple effects can include:

Elevated homocysteine (increasing cardiovascular risk)
Poor detox capacity
Mood disorders due to neurotransmitter imbalance
Hormonal dysregulation
Accelerated aging due to impaired DNA repair

All of these issues fall into different conventional specialties—but the root is the same: an impaired methylation cycle, often made worse by stress, toxins, and inadequate nutrient support in the right forms.

Toxins: Another Common Thread

Environmental toxins offer another example of root cause convergence. Mold toxins, heavy metals, pesticides, and plasticizers don’t just affect one system—they disrupt many.

In the brain: cognitive fog, anxiety, and even neurodegeneration
In the immune system: autoimmunity and chronic inflammation
In the mitochondria: fatigue and metabolic dysfunction
In the hormones: disrupted signaling and imbalance

From a conventional view, these symptoms belong to different specialties. But when you trace them upstream, you find a shared source—and therefore, a shared opportunity for healing.

Diagnoses Describe. Root Cause Explains.

Diagnoses can be helpful—they give us a language, a starting point. But they don’t tell us what’s broken or how to fix it.

Root Cause Medicine goes deeper. It looks at patterns, not parts. It sees the person, not the problem. And it seeks to restore the body’s natural capacity to heal by removing the barriers to wellness and rebuilding what’s been depleted.

The Bottom Line

The same root cause can manifest in a dozen different ways. That’s why I don’t limit my work to one specialty—because dysfunction doesn’t respect medical silos.

Whether it’s inflammation, methylation imbalance, toxic burden, or mitochondrial dysfunction, the real work of healing begins when we stop chasing labels and start listening for the story underneath.

That’s the promise—and the power—of Root Cause Medicine.

-Dr. Sult

Spiritual Rootedness in a Busy World: Finding Presence & Strength

Mon, 18 Aug 2025 14:10:52 GMT

Spirtual Rootedness in a Busy World: Finding Presence & Strength

Life happens—and sometimes we feel unanchored. What helps you feel connected to something bigger than yourself? In this week’s theme of Spiritual Rootedness , Dr. Sult and Elizabeth share practices like prayer, presence, nature, movement, and stillness that help them find strength and clarity.

Take a moment to reflect: What grounds you? Where do you find your spiritual strength?

Thanks for watching!

-Dr. Sult & Elizabeth

Resilience Through Flexibility: Rethinking the Stories We Tell Ourselves

Fri, 15 Aug 2025 14:49:37 GMT

Resilience Through Flexibility: Rethinking the Stories We Tell Ourselves

AUGUST THEME: RESILIENCE

Week 2: Mental + Emotional Cognitive Flexibility

Resilience isn’t about having all the answers.

It’s about staying open especially when your thoughts want to shut everything down.

This week, we’re exploring how to soften mental rigidity and create space for new

perspectives to emerge.

Try this:

Notice a thought you keep circling, one that drains you or keeps you stuck.

Pause and ask: “What else might be true here?”

That one question can shift everything.

Journal Prompt:

What story do you keep returning to that no longer serves you?

Let us know in the comments or inside the Just Be Well Community:

What’s one belief or thought loop you’re ready to loosen this week?

Resilience doesn’t mean pushing through it means bending with grace.

Thanks for watching!

-Dr. Sult & Elizabeth

Join our Just Be Well Community now!

https://bit.ly/JustBeWellCommunity

The Art of Letting Go

Thu, 07 Aug 2025 19:00:47 GMT

The Art of Letting Go: How Less Becomes More on the Path to Wellbeing

"Perfection is not achieved when there is nothing left to add, but when there is nothing left to take away."
~Antoine de Saint-Exupéry

We live in a world that worships accumulation: more knowledge, goals, healing modalities, hacks, supplements, upgrades, and tools. Even in personal growth and spiritual awakening, the impulse to add can quietly become another form of striving.

But what if the most profound transformation, what we might call Persistent Transcendent Fundamental Wellbeing (PTFW), doesn’t come from stacking on more... but from releasing?

PTFW is a Process of Subtraction

PTFW isn’t something you build; it’s something you uncover. It's not a new version of yourself you construct. The original self is revealed when the noise, tension, and trying fall away.

This is the paradox of deep well-being: You don’t get there by doing more. You get there by doing less of what isn’t you.

You stop managing your experience and start meeting it.
You stop rehearsing who you’re supposed to be and begin remembering who you already are.
You don’t gain clarity by thinking harder; you find it in the silence that’s been there all along.

Letting Go is Not Passive—it’s Profoundly Active

Letting go is a skill. It’s not giving up, it’s giving over. It’s choosing to surrender control, not out of weakness, but from a deeper trust in the wisdom beneath the noise.

When you meditate, you’re not trying to “achieve stillness.” You’re noticing what’s in the way—and then letting it be.
When you pause in the middle of your day to breathe and feel, you’re not “doing mindfulness.” You’re letting go of the grip the mind has on the moment.
When you choose presence over perfection, silence over reaction, awareness over analysis, you’re not losing. You’re returning.

What We Let Go Of

Letting go doesn't mean becoming indifferent or disengaged. It means loosening the clutch around what’s no longer serving. In the process of uncovering PTFW, here’s what often falls away:

Excessive self-monitoring : You begin to trust your presence more than your performance.
The inner critic : Its voice gets quieter as awareness grows louder.
The need to fix : You start to realize you’re not broken. You’re buried.
Mental clutter : You learn to rest in not knowing, and it feels like peace.

What Remains

When all that noise dissolves, what remains is something startling in its simplicity:

A still center.
A quiet confidence.
A sense of being fundamentally okay, no matter what’s happening around you.

This is the essence of PTFW. It’s not a peak state or spiritual high. It’s the quiet well you return to when there’s nothing left to prove, perform, or perfect.

The Practice of Subtraction

You don’t have to renounce the world or sit in a cave to begin. Letting go can start with tiny shifts:

Let go of multitasking. Be here.
Let go of finishing the thought. Breathe instead.
Let go of the judgment. Notice what’s underneath.
Let go of fixing the moment. Allow it.

The more you release, the more space there is for something more profound to emerge. Not because you built it, but because you uncovered it.

Final Thoughts

The path to Persistent Transcendent Fundamental Wellbeing isn’t a climb. It’s a shedding. It’s not about polishing the mirror but wiping away the dust. When there’s nothing left to take away, what remains is not emptiness, but presence. Not absence, but essence.

And in that space, you find that you were whole all along.

-Dr. Sult

Bend, Don't Break: Grounding Practices for Resilience

Mon, 04 Aug 2025 15:06:02 GMT

Bend, Don’t Break: Grounding Practices for Resilience

“Resilience isn’t about pushing through. It’s about staying rooted while you bend. You don’t have to be unbreakable—just unwilling to abandon yourself.”

As we step into August, we’re inviting a new perspective on resilience. Rather than seeing it as toughness or grit, we’re exploring it as a kind of rooted flexibility—an ability to stay connected to ourselves even when life gets wobbly.

This week’s focus is on Physical Grounding & Strength.
It’s about coming home to your body—not as a problem to fix, but as a place of steadiness, power, and presence.

Here are two simple prompts to explore:

What makes your body feel rooted, strong, steady, held?
Where do you feel most physically ungrounded or unstable right now?

Micro-Practice:
Take time this week to go barefoot on the ground—whether it’s grass, earth, wood, or even your living room floor. Slow your breath and, with each step or still moment, gently affirm:
“I am supported.”

Let this be your quiet return to your own foundation.

Reflection Question:
What does being grounded actually feel like in your body—and what tends to pull you away from that state?

The Hidden Key to Healing: Your Autonomic Nervous System

Tue, 22 Jul 2025 18:26:57 GMT

The Hidden Key to Healing: Your Autonomic Nervous System

Welcome to Your Journey Back to Balance

In our modern world, "self-care" often gets reduced to bubble baths and green smoothies. But true self-care goes much deeper. It starts with rebuilding the foundation of your health: your autonomic nervous system (ANS).

Your ANS quietly governs everything—your heartbeat, your breathing, your digestion, your immune strength, and even your emotional resilience. It is the invisible bridge between your mind, your body, and your environment.

When your ANS is healthy, you are adaptable, vibrant, and alive. When it becomes dysregulated, everything else suffers—and true healing stalls.

Good news: You have the power to reclaim your ANS health and unlock your body’s natural healing potential.

Let's dive into why this matters—and how you can start your journey today.

Understanding Your Inner Healing Engine

From Homeostasis to Homeodynamics

Forget the old idea that health means "keeping everything the same." Life is change. Real health is dynamic balance — the ability to flex, adapt, and recover as life flows.

Homeodynamics is the true model of living health, and your ANS is its master conductor.

A healthy ANS is not about being calm all the time. It's about being able to rise to challenges, and then return to center.

The Good: Your Greatest Ally

When your ANS is well-regulated, you experience:

Energy on demand
Deep restful sleep
Calm digestion and healthy appetite
Strong immune resilience
Clear thinking and emotional connection

You are living in rhythm with life, not fighting against it.

The Bad: Hidden Saboteur

If your ANS gets stuck in overdrive or shutdown, symptoms sneak in:

Persistent fatigue
Sleep struggles
Digestive upset
Brain fog
Anxiety, irritability, or emotional numbing

You may look "fine" on the outside while your body silently strains to keep up.

The Ugly: When Your Own System Betrays You

Unchecked, ANS dysregulation can lock you into survival mode, making healing almost impossible.

Chronic inflammation
Immune burnout
Cardiovascular strain
Hormonal chaos

But here’s the truth: Even deeply wired survival patterns can be rewired. Healing is possible.

Signs Your ANS Needs Care

Low energy despite rest
Shallow or rapid breathing
Trouble winding down after stress
Digestive issues without clear cause
Feeling "disconnected" from your body or emotions

These aren't moral failings. They are physiological signals that your healing engine needs support.

How to Start Rebuilding Your Inner Balance

Simple, Science-Backed Practices

Breathe Deeply: 5–6 slow breaths per minute.
Sing or Hum: Stimulates your vagus nerve.
Cold Splash: Cool water on your face resets your stress response.
Gentle Movement: Rock, sway, stretch slowly.
Create Safe Spaces: Spend time in places and with people who make you feel truly safe.

Small daily steps create powerful long-term change.

Rebalance to Heal: Pillars of True Self-Care

Inspired by our "Rebalance to Heal" program, here are key ways you can restore your nervous system and whole-body vitality:

1. Mindfulness and Presence

Practice simple breath awareness for 5 minutes daily.
Ground yourself through sensory check-ins: What do you see, hear, feel?
Use mindfulness not to force calmness, but to befriend your moment-to-moment experience.

2. Stress Recovery

Recognize signs of hidden stress early (tight shoulders, shallow breath).
Build daily micro-practices: slow walks, journaling, unplugging from technology.
Shift from "powering through" to "listening and adjusting."

3. Sleep and Restoration

Prioritize a consistent, calming nighttime routine.
Engage in pre-sleep parasympathetic activation (slow breathing, gratitude reflection).
Understand sleep as an active recovery process, not just downtime.

4. Movement and Flow

Move your body gently each day: stretching, yoga, tai chi, nature walks.
Release the idea that exercise must be intense to be healing.
Focus on restoring fluidity, not just burning calories.

5. Nourishment and Gut Healing

Choose foods that calm inflammation and stabilize energy.
Support gut-brain communication with fiber, probiotics, and mindful eating.
Listen to how your body feels after meals—your digestion speaks volumes about your ANS state.

6. Connection and Co-Regulation

Seek out relationships that feel safe, supportive, and energizing.
Allow yourself to receive—safe touch, compassionate listening, shared laughter.
Remember: human connection is biological medicine.

Your Next Step

This is just the beginning.

In our self-care programs, we go deeper:

Personalized nervous system resets
Breathwork and somatic practices
Guided journeys to reshape your internal "setpoints"
Community support for co-regulation and shared growth

You don't have to force healing. You have to create the conditions where healing can naturally occur.

Ready to rediscover your body's innate resilience?

➡️ Join us and start your journey back to self-regulated, dynamic, vibrant living. Join our Just Be Well Community HERE .

Because the most radical self-care isn't just pampering your body—it's rebuilding your body's trust in life.

Welcome home to yourself.

-Dr. Sult

Freedom as Trust: Releasing Control

Mon, 21 Jul 2025 14:44:09 GMT

Freedom as Trust: Releasing Control

Continuing on July’s theme of freedom.

Spiritual: Freedom as Trust

Focus: Releasing control as an act of trust in yourself, in life, in something larger.

• What are you gripping that might be asking to be released?

• What does it feel like to trust that you can handle what comes next without over-managing it?

• Micro-practice: Sit quietly and repeat: “I release what I can’t control. I trust what is unfolding.” Notice where resistance or ease shows up.

• Reflection Question: What if personal freedom wasn’t something you fought for but something you softened into?

Thanks for watching!

-Dr. Sult & Elizabeth

When Your Voice Gets Stuck: Understanding the Freeze Response and How to Heal

Wed, 16 Jul 2025 14:50:11 GMT

When Your Voice Gets Stuck: Understanding the Freeze Response and How to Heal

There have been moments, too many if I’m honest, when I wanted to speak but couldn’t. The words were there, alive inside me, but my throat closed. My body stiffened. My mind went blank. I couldn’t respond, even though I wanted to.

At first, I thought this was just anxiety. Or maybe I was being too sensitive or overthinking. But what I’ve come to learn, both in my personal healing and my professional work, is this:

It’s not weakness. It’s the freeze response.

What Is the Freeze Response?

Our nervous system is wired for protection. When we perceive danger (even emotional or relational danger), our bodies automatically respond. You’ve probably heard of fight and flight, but there’s also freeze—a survival state where the body becomes immobilized.

This happens when your system believes it's not safe to fight or run, so it shuts you down instead. It’s like your body hits the “pause” button in an attempt to protect you.

The freeze response can look like:

Going blank in a conversation
Feeling like you’re watching yourself from the outside
Losing your train of thought
Feeling tightness in your throat or chest
Smiling or nodding even when you disagree
Later obsessing over what you wish you had said

I still experience it sometimes. I’ll be mid-conversation, one moment fully present and then something shifts. A word, a tone, a look, even a smell. And suddenly, I feel paralyzed. I shut down.

The Emotional Toll of Not Speaking Up

What’s just as difficult as the freeze itself is the inner dialogue that follows. I used to replay those moments for hours, wondering what was wrong with me. Why couldn’t I just speak up?

But the real question I needed to ask wasn’t “What’s wrong with me?” it was “What part of me doesn’t feel safe?”

This shift changes everything.

When your body doesn’t feel safe to express, it won’t. And that’s not something to be ashamed of it’s something to meet with compassion.

Mel Robbins’ “Let Them” Theory and the Power of Reframing

I’ve found so much power in the work of Mel Robbins, especially her Let Them theory. She reminds us that we can’t control how others react to us but we can control how we show up for ourselves.

I used to enter conversations thinking,

“I hope they like what I say.”

Now I ask,
“Do I like who I’m speaking with? Do I feel safe, heard, and aligned?”

That shift from external approval to internal alignment is what nervous system healing is all about.

And when I can’t get the words out, I try another Mel-inspired reframe:

“Let me pause.”
“Let me come back to this.”
“Let me speak when I’m ready.”

Let me.
Let them.
Let me be safe enough to stay.

Supporting the Nervous System Naturally

As a nurse and coach at a Functional Medicine Clinic, I believe deeply in a root-cause approach. And when it comes to the freeze response and emotional overwhelm, the nervous system is the root .

Healing requires both emotional and biological support. Here are a few things that help:

�� Lifestyle & Somatic Practices:

Gentle movement (like yoga or stretching)
Grounding techniques: feet on the earth, holding something textured, cold water on the face
Nervous system check-ins: “What do I need to feel safe in this moment?”
Journaling what you wanted to say, even if it comes out later

�� Targeted Supplements from the Just Be Well Shop :

These are some of my go-to formulas that support nervous system regulation, stress resilience, and emotional steadiness:

ANS Relax – A calming blend of nutrients and adaptogens that helps relax the body and reduce tension without sedation.
ANS Serenity – Designed to promote emotional balance and stress resilience, this formula supports a grounded, calm mental state.
Magnesium Glycinate – Known to ease muscle tension, calm the nervous system, and support sleep, magnesium is a cornerstone for anyone healing from stress-related symptoms.

Each of these supplements is third-party tested, formulated for bioavailability, and selected with nervous system healing in mind.

A Final Word: You Are Not Broken

If your voice has ever felt stuck, if you’ve felt invisible, unheard, or paralyzed in the moment you are not alone. And you are not broken.

Your body is trying to protect you the best way it knows how.

Healing isn’t about pushing through, it’s about gently teaching your system that it's safe to be seen and heard again. That your voice matters. That you matter.

So, when the next conversation comes and you feel that freeze rise in your chest, pause. Breathe. Say to yourself:

“Let me take my time. Let me feel safe. Let me come back to myself.”

Because every time you do, you reclaim a piece of your voice.
And your voice is sacred.

-Elizabeth

Reclaim Your Power: Let Go of the Rules That Don’t Serve You

Mon, 14 Jul 2025 16:42:08 GMT

Reclaim Your Power: Let Go of the Rules That Don’t Serve You

Join us as we discuss mental + emotional freedom - releasing rules, reclaiming choice.

Focus: challenging inherited scripts and internalized rules that limit possibility.

• What rules are you still following that no longer serve your well-being?

• Who or what taught you those rules and what did they cost you?

• Micro-practice: Write a new rule that feels more true. Example: “I can rest without earning it.” Place it somewhere visible.

• Reflection Question: What’s the difference between self-discipline and self-abandonment?

Thanks for watching!

-Dr. Sult & Elizabeth

Living in Flow: The Path to Persistent Transcendent Wellbeing

Wed, 09 Jul 2025 15:51:10 GMT

Living in Flow: The Path to Persistent Transcendent Wellbeing

We’ve all touched those fleeting moments when everything clicks. Time slows down or vanishes altogether. There’s no inner commentary, no grasping, no effort. Just pure, unfiltered presence. Some call it the flow state. Others call it grace. I call it a glimpse of something more profound—Persistent Transcendent Fundamental Wellbeing (PTFW).

What if that state wasn’t just a rare peak experience, but a way of being we could live from? Not by chasing it, but by softening into it. Not through effort, but through presence.

Flow Isn’t a Destination—It’s a Returning

In the language of neuroscience, flow arises when the prefrontal cortex quiets down and the default mode network—the seat of rumination and egoic narrative goes offline. Athletes know it. Artists ride it. Spiritual seekers glimpse it. But here’s the thing: flow isn’t something we achieve. It’s something we remember. A return to what’s already here when we’re no longer tangled in past and future.

PTFW isn’t about constantly riding a high. It’s about abiding in that quiet, luminous center where peace, clarity, and action spring from the same still source. It’s a homecoming.

Meditation: Practicing the Art of Presence

Meditation isn’t about trying to feel good. It’s about learning to feel everything with awareness and without resistance. Over time, it becomes the training ground for living in flow.

When you sit, breathe, and notice the rise and fall of your experience, you’re retraining the nervous system. You’re signaling safety. You’re disentangling from the mind’s constant grasping. Bit by bit, you’re building the inner conditions for flow to arise, not just in meditation, but in traffic, in conflict, in the midst of ordinary moments.

Meditation invites the mind to quiet, not because we force it to, but because awareness becomes more interesting than thought.

Mindfulness: Weaving Flow into Daily Life

If meditation is the gym, mindfulness is the field. Mindfulness is how we bring presence into the messy, unscripted moments of life: when we pause before reacting, when we breathe through discomfort, and when we listen without rehearsing a response. These micro-moments of mindfulness gradually shift our baseline from chaos to coherence.

It’s not about perfect presence, it’s about remembering and returning.

The Science and Spirit of Flow

Research shows that people in flow experience greater joy, creativity, and even healing. But the deeper truth is that flow aligns us with who we truly are beneath the conditioning. It’s not performance, it’s authenticity. It’s not bypassing—it’s embodiment.

When we string enough of these moments together, something profound begins to shift. The glimpses become sustained. The highs and lows smooth into steady depth. This is the quiet revolution of Persistent Transcendent Fundamental Well-Being.

How to Begin (or Deepen) the Practice

Start Small. Two minutes of conscious breathing is enough to shift state.
Anchor in the Body. Flow isn’t a mental state—it’s embodied. Feel your feet. Sense your breath. Come home to now.
Let Go of the Outcome. Ironically, the more you try to get into flow, the more you chase it away. Relax the effort. Trust presence.
Practice Often. Meditation isn’t about achieving something in the moment—it’s about training the nervous system for the long game.

Final Thoughts

Living in flow isn’t about escaping reality—it’s about seeing it clearly and responding from a place of wholeness. It’s what happens when awareness becomes your default mode. When your actions emerge from stillness. When your life becomes an expression of being, not just doing.

That, to me, is the heart of Persistent Transcendent Fundamental Wellbeing.

Not a peak to reach, but a path to walk—with breath, presence, and an open heart.

Thanks for reading.

-Dr. Sult

Physical Freedom: Creating More Space In The Body & Daily Rhythms

Mon, 07 Jul 2025 15:16:03 GMT

Physical Freedom: Creating More Space In The Body & Daily Rhythms

Our video today highlights physical freedom and the importance of freeing up space, both in the body and in your daily rhythms. We also discuss important vs. urgent. What's important but not urgent that I should be doing?

This week, think about something that lights you up - that helps you make room for the wonderful things. It could be spending time with a friend or loved one, going for a walk, or decluttering a space in your house. Pick one thing and make room.

*Tell us your one thing in the comments - we'd love to hear from you!

-Dr. Sult & Elizabeth

The Body Remembers The Way Home

Fri, 04 Jul 2025 15:59:55 GMT

The Body Remembers the Way Home

The Body Remembers the Way Home

We often think of awakening, healing, or what we’ve been calling Persistent Transcendent Fundamental Wellbeing (PTFW) as something that happens in the mind through insight, realization, or mental clarity. While awareness is essential, there’s a deeper intelligence that quietly lives beneath our thoughts: the body.

Because PTFW isn’t just a state of mind. It’s a way of being. And being always happens in the body.

The Nervous System as Compass

Your nervous system is more than biology. It’s your inner compass, constantly reading the world and within you. It tells you when you’re safe, when you’re on edge, when something feels right, and when it doesn’t.

You’ve felt that sensation in your gut when something is off, or the lightness in your chest when you’re aligned. These are more than feelings; they are signals. Your body responds long before your thoughts catch up. Learning to listen to these cues is how we come back to ourselves.

PTFW isn’t about overriding these responses. It’s about tuning in and letting them guide you.

Felt Sense vs. Conceptual Knowing

You can understand something intellectually without it changing you. Real transformation begins when a concept is no longer just an idea but something you feel in your body.

It’s one thing to say “I’m safe,” and another to actually feel safety settle into your chest. It’s one thing to talk about presence, and another to experience it fully in your breath and bones.

The body has its own kind of knowing, quiet, subtle, and deeply trustworthy. It’s not filtered through analysis or language. It doesn’t need proof. It just knows. And when you begin to trust that felt sense, you stop chasing truth and start resting in it.

Somatic Meditation and Micro-Movements of Truth

Try this right now: close your eyes for a moment and bring your awareness to your feet. Feel the weight, the texture of the floor, and the temperature. Then move to your breath and follow it into your chest or belly. Let yourself feel without needing to name it.

This is somatic meditation. It’s not about escaping the body. It’s about inhabiting it.

Sometimes the most profound shifts don’t come from big revelations. They come from tiny, almost imperceptible shifts. A slight straightening of your spine when you speak from truth. A breath that releases tension you didn’t know you were holding. A tear that escapes when you stop holding it in.

These are not just physical responses. They are moments of clarity, moments when truth moves through the body before the mind can make sense of it.

The Body Doesn’t Lie

Your mind might spin stories or play old tapes. It might rationalize, deny, or delay. But your body will always tell the truth.

Tension is a sign that something’s being held. Heaviness points to something unprocessed. A flutter or spark of energy often means you’ve touched something real.

The more you live from your body, not as something to fix or fight, but as a living ally in presence, the more grounded and honest your life becomes. You stop needing to chase peace because you’ve found it in the rhythm of your breath, the weight of your feet, the language of your own skin.

This is the kind of well-being that doesn’t disappear when life gets hard. It stays because it’s real.

Final Thoughts

You don’t have to think your way back to yourself. You can feel your way there.

The body already knows the way. It always has. It’s been waiting patiently for your attention.

PTFW isn’t just a shift in perspective. It’s a shift in where you live from. It’s a return to breath, to sensation, to the living truth of this moment.

So trust your body. Listen to it. Let it guide you.

Sometimes, the most sacred truth isn’t something you understand. It’s something you feel. And your body remembers it, even when your mind forgets.

-Dr. Sult

Why I Believe in Nurse Coaching

Thu, 03 Jul 2025 17:07:21 GMT

Why I Believe In Nurse Coaching

Unleashing the Wisdom Within

When people hear the word “coaching,” they often think of health advice, goal-setting, or someone telling you how to live better. But nurse coaching , to me, is something far deeper… something sacred.

It’s not about giving advice. It’s about holding space.

It’s not about fixing you. It’s about remembering the truth that’s already there.
It’s not about chasing wellness trends or the sifting through the latest noise. It’s about coming home to yourself.

Over the years as a nurse, as a wellness guide, and simply as a woman navigating her own winding path, I’ve seen again and again that real healing doesn’t begin with a prescription or supplement. It begins with presence. With being truly seen, truly heard, and gently invited to return to the wisdom your body and soul already carry.

Nurse coaching is where science meets soul. Yes, it’s grounded in clinical knowledge, but it’s also reverent of intuition, story, rhythm, emotion, and the seasons of life we don’t always have words for.

It’s the place where my nurse’s mind meets my healer’s heart.

And in that space, transformation happens.

I believe in nurse coaching because I’ve lived through burnout, disconnection, chronic symptoms, and the false belief that I had to “do more” to be enough. I not only lived through a catastrophic period of undoing and unbecoming, but I grew out of it and bloomed into someone I admire.

I believe in it because I’ve also lived through grace, forgiveness, and the slow, sacred journey of remembering who I really am.

That’s what my coaching offers; not a to-do list, but a mirror.

A gentle guide.
A spacious pause.
A return.

Whether you’re carrying stress that won’t lift, feeling like you’ve lost yourself in the noise of caregiving and responsibility, or just yearning to feel vibrant and whole again, this work is for you.

Not because I have the answers.
But because I’ll help you remember that you do.

So, if you’ve been wondering what nurse coaching really is
It’s not about me changing your life.
It’s about you reclaiming it.

And I’d be honored to walk with you as you do.

With heart,
Elizabeth Sult, BSN, RN

P.S. As part of my board certification in Nurse Coaching (NC-BC/HN-BC), I’m offering a limited number of complimentary sessions to individuals who feel called to this work. These are heart-centered, one-on-one coaching sessions offered at no cost — simply a chance for you to reconnect with your own wisdom in a safe, supportive space.

If something in this post stirred something in you, I’d love to hear from you.

�� Please email me at info@justbewellfm.com with the subject line “Coaching Interest,” and I’ll send you more details.

Boundaries

Mon, 30 Jun 2025 18:34:32 GMT

Boundaries

I used to keep the peace. Now I create it, and I feel that shift has changed everything.

For so long, I confused silence for strength. I thought if I could just avoid conflict, meet everyone else’s needs, and smile through the overwhelm, I’d find peace. But instead, I found myself exhausted, inflamed, anxious, and unwell.

Every time I said “yes” when I meant “no,” my body responded.

Every time I abandoned myself to keep others happy, I chipped away at my health.

People-pleasing isn’t just emotional—it’s biological.

When we live without boundaries or voice, our nervous system becomes dysregulated. We stay stuck in survival modes: fight, flight, freeze, or fawn. And over time, this constant activation can contribute to:

Fatigue and burnout
Brain fog and memory issues
Anxiety or panic attacks
Sleep disruptions
Hormonal imbalances
Autoimmune flares
Gut issues
Migraines or chronic pain

And the hardest part? Many of us don’t even realize this is the root cause. We just think we’re “too sensitive” or “not doing enough.”

But the truth is—we were never meant to live in constant survival mode.

Healing begins when we stop betraying ourselves.

When we choose nervous system safety over people-pleasing.

When we set boundaries, not to push others away, but to finally come home to ourselves.

A few small ways to begin:

�� Notice your body's response after interactions. Do you feel tight, tired, shaky, or resentful? That’s your nervous system speaking.

�� Pause before saying yes. Even 10 seconds of stillness before responding helps create space to check in with your true answer.

�� Start with “micro-boundaries.”

Try:

→ “Let me think about that and get back to you.”

→ “I can’t take that on right now.”

→ “That doesn’t work for me, but here’s what I can offer.”

�� Practice nervous system regulation daily:

→ Grounding walks

→ Cold water on your hands or face

→ Deep belly breathing

→ Time in nature or stillness

→ Journaling what you feel but didn’t say

�� Honor that healing takes time. Dysregulation didn’t happen overnight—and neither does repair. But it is possible. Slowly, steadily, with every “no” that honors your truth, you reclaim a piece of yourself.

This might just be the most healing thing you ever do.

-Elizabeth

10 Powerful Ways Purpose Boosts Your Brain Health

Mon, 30 Jun 2025 15:49:02 GMT

10 Powerful Ways Purpose Boosts Your Brain Health

10 powerful ways purpose boosts your brain health:

1. Protects Against Depression

Purpose provides psychological anchoring that reduces the risk of depressive symptoms, especially in times of stress, transition, or loss.

Why it works: Purpose offers meaning, direction, and hope — powerful antidotes to the hopelessness at the heart of depression.

⸻

2. Reduces Anxiety and Rumination

Having purpose helps people disengage from obsessive worry and overthinking. It redirects attention from “what if” to “what matters.”

Neuroscience Insight: Purpose calms the Default Mode Network (DMN), the brain circuit most associated with anxiety, self-doubt, and intrusive thoughts.

⸻

3. Boosts Cognitive Resilience

Purpose slows cognitive aging and preserves memory, attention, and executive function — even in the presence of neurodegenerative risk factors.

Study: People with higher purpose show better performance on memory and processing speed tests, and even reduced amyloid pathology.

⸻

4. Improves Stress Regulation

A clear purpose modulates the brain’s response to stress. It lowers baseline cortisol and reduces amygdala hyperactivation, helping you stay calm under pressure.

Real-world impact: You bounce back faster from emotional upsets and feel less overwhelmed by daily challenges.

⸻

5. Enhances Emotional Regulation

Purpose strengthens the brain’s prefrontal cortex, improving your ability to regulate emotion, make wise choices, and pause before reacting.

In Just Be Well terms: You shift from reacting to responding — not by force, but from inner alignment.

⸻

6. Increases Neuroplasticity

When you’re connected to a deeper why, your brain becomes more flexible and adaptable — better at forming new habits, recovering from setbacks, and integrating new experiences.

Biological note: Dopamine, the reward and motivation neurotransmitter, is more efficiently utilized when actions feel purposeful.

⸻

7. Reduces Risk of Alzheimer’s Disease

Multiple longitudinal studies show that higher life purpose significantly lowers the risk of Alzheimer’s and dementia, even when controlling for health behaviors.

Mechanism: Purpose may slow the biological processes of brain atrophy and inflammation while preserving cognitive engagement.

⸻

8. Improves Sleep and Mental Recovery

Purpose helps the brain wind down at night, improving sleep onset, depth, and efficiency. This enhances overnight emotional processing and memory consolidation.

Translation: You sleep better — and wake up clearer, more stable, and emotionally resourced.

⸻

9. Strengthens Motivation and Focus

Purpose increases frontal lobe engagement, helping you stay focused, resist distractions, and move through difficulty with clarity.

In daily life: You’re less scattered, more intentional — and more likely to follow through on what matters most.

⸻

10. Builds Identity Stability and Resilience

A strong sense of purpose creates coherence in the self — the sense that your experiences, emotions, and choices make sense and belong together.

Deep impact: This protects against identity diffusion, especially during trauma, loss, midlife transitions, or burnout.

Thank you for watching - we'd love to hear from you. Leave a comment below.

-Dr. Sult & Elizabeth

Nourish Your Brain: Unlock Your Mind's Full Potential

Mon, 23 Jun 2025 15:43:45 GMT

Nourish Your Brain: Unlock Your Mind's Full Potential

What does nourishing your brain really mean?

Tune in and find out:

-What foods we recommend

-Why we believe in fasting

-6 things vegetables do for your body

-The power of Omega 3s

...and more!

Thanks for watching!

-Dr. Sult & Elizabeth

Sunscreen: What You Need to Know + Our Favorites

Wed, 18 Jun 2025 15:32:32 GMT

Sunscreens: What You Need To Know + Our Favorites

Let's talk sunscreen because not all sunscreens are created equal.

Many conventional sunscreens contain chemical ingredients like oxybenzone, octinoxate, and avobenzone, which have been linked to hormone disruption, skin irritation, and even coral reef damage. These chemicals are absorbed into the skin and can enter the bloodstream, raising long-term health questions. We recommend choosing mineral-based sunscreen. Below, we are sharing a couple of our favorites along with their EWG (Environmental Working Group) rating.

�� Black Girl Sunscreen SPF 30: No white residue!

Black Girl Sunscreen SPF 30 is a moisturizing sunscreen lotion designed specifically for individuals with darker skin tones (I have olive skin tone that tans easily). Unlike many sunscreens that leave a white residue, this formula blends seamlessly, ensuring no white cast. Infused with nourishing ingredients like jojoba and avocado oils, it not only protects against harmful UVA/UVB rays but also hydrates the skin. It's water-resistant (80 minutes) and fragrance-free formulation makes it suitable for daily use on both the face and body.

✅ EWG Rating: Low Hazard

According to the Environmental Working Group (EWG), Black Girl Sunscreen SPF 30 holds a low hazard rating , indicating that it meets EWG's strict standards for ingredient safety and transparency. This rating reflects the product's commitment to avoiding harmful chemicals and ensuring consumer safety. EWG rating for Black Girl Sunscreen Lotion, SPF 30 | EWG's Guide to Sunscreens

You can purchase Black Girl Sunscreen SPF 30 directly from their official website , as well as at major retailers like Target, Ulta, and Amazon.

�� Blue Lizard Sensitive Mineral Sunscreen SPF 50+: Trusted Protection for Sensitive Skin

Blue Lizard Sensitive Mineral Sunscreen SPF 50+ is a mineral-based sunscreen formulated with 10% zinc oxide and 8% titanium dioxide as active ingredients. It's designed to provide broad-spectrum UVA/UVB protection without the use of chemical sunscreen agents, making it ideal for individuals with sensitive skin. The sunscreen is fragrance-free , paraben-free , and water-resistant for up to 80 minutes , ensuring lasting protection during outdoor activities.

✅ EWG Rating: Moderate Hazard

According to the Environmental Working Group (EWG), Blue Lizard Sensitive Mineral Sunscreen SPF 50+ holds a moderate hazard rating . This rating reflects concerns related to certain ingredients: My OTC Store+17Nellis Auction+17EWG+17

Titanium Dioxide (8%) : While effective as a UV filter, it's associated with moderate concerns regarding cancer and other health effects when inhaled in powder or spray forms.
Zinc Oxide (10%) : Generally considered safe, though there are moderate concerns about allergies and immunotoxicity.
We do have to specifically search for the blue lizard brand we are buying since some do reflect a moderate rating while others are lower .

EWG rating for Blue Lizard Kids Mineral Sunscreen Stick, SPF 50 | EWG's Guide to Sunscreens

�� Ingredients to Avoid in Personal Care Products

Oxybenzone

Use : Chemical sunscreen agent.
Concerns : Linked to hormone disruption and potential reproductive harm.

Parabens (e.g., methylparaben, propylparaben)

Use : Preservatives to prevent microbial growth.
Concerns : Can mimic estrogen, potentially disrupting hormonal balance.

Phthalates (e.g., DEP, DBP)

Use : Used to enhance fragrance longevity.
Concerns : Associated with reproductive and developmental issues.

Formaldehyde and Formaldehyde Releasers (e.g., DMDM hydantoin)

Use : Preservatives in various cosmetics.
Concerns : Known carcinogen; can cause skin irritation and allergic reactions.

Fragrance (Parfum)

Use : Adds scent to products.
Concerns : Often a mix of undisclosed chemicals; can cause allergies and hormone disruption.

Triclosan

Use : Antibacterial agent in soaps and toothpaste.
Concerns : May contribute to antibiotic resistance and hormonal effects.

Sodium Lauryl Sulfate (SLS)

Use : Creates lather in shampoos and cleansers.
Concerns : Can cause skin irritation and dryness.

1,4-Dioxane

Use : Byproduct in the manufacturing of certain detergents.
Concerns : Classified as a probable human carcinogen.

Toluene

Use : Solvent in nail polish and hair dyes.
Concerns : Linked to developmental toxicity and respiratory issues.

Polyethylene Glycols (PEGs)

Use : Used as thickeners and solvents.
Concerns : May be contaminated with 1,4-dioxane; potential for skin irritation.

✅ Tips for Safer Choices

Read Labels Carefully : Familiarize yourself with ingredient names and avoid products containing the above substances.
Use EWG’s Skin Deep Database : This resource provides safety ratings for cosmetics and personal care products.
Opt for EWG VERIFIED® Products : These products meet strict health standards and are free from EWG's chemicals of concern.
Choose Fragrance-Free Options : Products labeled as "fragrance-free" are less likely to contain undisclosed chemical mixtures as fragrance is considered a trade secret and they do not need to disclose what is in it.

You can also search for your sunscreen and see where it is rated: https://www.ewg.org/sunscreen/about-the-sunscreens/

-Elizabeth

Your Free Guide to Healthy Living

Mon, 16 Jun 2025 20:30:15 GMT

Get Your Free Guide to Healthy Living

Your Health Is in Your Hands – Literally!

We’re excited to launch our FREE guide to healthy living. The 5 Modifiable Lifestyle factors that we share about are key components in creating the vibrant health many people wish for.

Inside, you’ll learn how to optimize:

Sleep + Restoration
Exercise + Movement
Nutrition + Immune System
Stress
Relationships

Small shifts. Big results. This guide is designed to meet you where you are — whether you're just getting started or looking to fine-tune your routine.

Visit this link to download your free copy now:

https://bit.ly/GuideToHealthyLivingJBW

We'd love to hear what you think! Send us a message on Facebook or through our website contact page.

-Dr. Sult & Elizabeth

Calm Your Inner Storm: 3 Practices to Shift Out of Stress Mode

Mon, 16 Jun 2025 13:49:32 GMT

Calm Your Inner Storm: 3 Practices to Shift Out of Stress Mode

Did You Know?

Chronic stress shrinks your hippocampus—your memory center.

Fight-or-flight diverts blood away from your prefrontal cortex (where decision-making lives).

The vagus nerve is your brain’s calm-down switch.

3 Practices to Shift Out of Stress Mode:

-Vagus Nerve Toning – Try humming, gargling, or cold exposure.

-Name the Feeling – “Name it to tame it” helps shift from reaction to awareness.

-Pause & Breathe – 6 deep breaths a minute resets your nervous system in under 60 seconds.

Mantra of the Week:

“I am safe to feel. I am safe to slow down.”

Thanks for watching!

-Dr. Sult & Elizabeth

Read our blog on Mindfulness: https://bit.ly/MindfulBlogJBW

The Name of Father

Wed, 11 Jun 2025 16:48:31 GMT

The Name of Father

“To her, the name of father was another name for love.” — Fanny Fern

Fatherhood isn’t something you hold. It’s something that holds you.

It sneaks up on you in a hundred quiet moments:
The way her little hand wraps around your finger.
The questions that come out of nowhere at bedtime.
The feeling when they say “Daddy” like it’s the safest word in the world.

That’s the real heart of it. Not dominance. Not distance.
Love. Given freely. Offered daily. Earned again and again.

“My father gave me the greatest gift anyone could give another person: he believed in me.”

— Jim Valvano

Every child has a silent question:
“Do I have what it takes?”

And when a father looks them in the eye and says, “I believe in you”, and then acts like it, something shifts.

It’s not about saying the perfect thing.
It’s about showing up to the cold games, the tough talks, the hard moments, and saying with your presence: “You matter. I’m here.”

Even when they push you away.
Even when you feel like you’re failing.
Belief doesn’t shout. It stays.

“Every father should remember one day his son will follow his example, not his advice.”

— Charles Kettering

Your kids are always watching.

They watch what you do when you're angry.
How you treat their mother.
Whether you keep your word when it’s inconvenient.

It’s not pressure. It’s power.
Because even your quiet choices speak louder than you know.

And someday, your son might tie his shoes the way you do.
Or hold his daughter with your gentleness.
Because you showed him how.

“Being a great father is like shaving. No matter how good you shaved today, you have to do it again tomorrow.” — Reed Markham

It’s thankless sometimes.
You come home tired, and still… You carry.
The dishes, the discipline, the fears they can’t name yet.
You hold space for them to grow, even when no one sees you do it.

But that’s what makes it sacred.
It’s the consistency. The quiet courage.
The thousands of small decisions that shape a life.

No spotlight. Just love, repeated.

“Dads are most ordinary men turned by love into heroes, adventurers, story-tellers, and singers of song.” — Pam Brown

One day, you’re just a guy.
Then they show up. And you become a lion. A clown. A rock. A refuge.

You find yourself telling stories in the dark.
Singing lullabies off-key.
Driving through the night because someone is sick.
Becoming the man you didn’t know you could be, because they needed you to be him.

“What you teach your children, you also teach their children.” — Unknown

Legacy isn’t built all at once.
It’s passed down in habits. In tone of voice. In how you show up when it’s hard.

Every moment you choose love over pride, presence over escape—
You’re not just shaping your kids.
You’re shaping their kids.
And their kids.

That’s the kind of man you are when you father with heart.

So This Father’s Day…

Forget the pressure to be perfect. Forget the highlight reel.
Just show up. Try again. Lead with love.

Because one day, your children will tell stories about you.
And long after you're gone, your presence will still be shaping the world.

The name of father?
It really is another name for love.

-Dr. Sult

Detox Your Brain: Let's Review How to Clear the Clutter

Mon, 09 Jun 2025 15:47:59 GMT

Detox Your Brain: How to Clear the Clutter

Is Your Brain Under Siege?

Did You Know? Your brain is 60% fat—making it a sponge for toxins.

Mold, mercury, BPA, and pesticides are linked to memory loss and brain fog.

Bredesen lists toxin clearance as one of the "Three Threats to the Brain."

Three Ways to Clear the Clutter:

1. Audit Your Environment – Ditch synthetic fragrances, use glass over plastic, check your home for mold.

2. Support Natural Detox – Eat cruciferous veggies, sweat regularly, hydrate deeply.

3. Bind & Release – Consider binders like activated charcoal (under guidance) and detox baths to support elimination.

Brain Boost Fact:

People exposed to high indoor mold levels are 5x more likely to develop cognitive issues.

Thanks for watching!

-Dr. Sult & Elizabeth

Resources to review:
https://bit.ly/StrategyToDetoxMicroplasticsJBW

https://bit.ly/BlogDitchingPlasticCuttingBoards

https://www.ewg.org/

Why Are You So Expensive?

Fri, 06 Jun 2025 14:54:09 GMT

Why Are You So Expensive?

Let’s talk about what healthcare really costs—and what you're actually paying for.

It’s a question we hear now and then:

“Why does a new patient visit cost $498?”

“Why do brief follow-ups still cost more than my $20 copay?”

The real answer is simple: you’ve been sold a false idea of what healthcare costs. And when you finally see the true numbers, our pricing doesn’t look expensive—it looks honest.

The Hidden Cost of Conventional Healthcare

If you’re covered through work, your insurance premiums for a family of four average about $24,000 per year .

Roughly $7,500 of that comes out of your paycheck directly. The rest is covered by your employer—but don’t be fooled. That’s part of your compensation too. If it weren’t going to the insurance company, it could be going to you.

Now, how often do most families actually use that coverage?
According to national data, the average family of four uses healthcare about 13 times per year .

$24,000 ÷ 13 visits = ~$1,850 per visit.

That’s what you're actually paying—even if it doesn’t feel that way when you swipe your card for a $20 copay.

And what does that $1,850 visit typically include?

7–15 minutes with a doctor
A prescription, a referral, or “watch and wait”
Rarely a conversation about nutrition, toxins, sleep, trauma, or stress
Almost never a root-cause investigation
No ongoing support, coaching, or prevention plan
And likely, very little continuity of care

What You’re Paying For In My Clinic

Let’s break down what your $498 (for a new patient visit) actually supports in a cash-based, Functional Medicine practice:

60 minutes of dedicated face-to-face physician time
You’ll spend a full hour with me—not rushed, not interrupted, not limited to one concern. We’ll explore your symptoms, your history, your labs, your environment, and your goals—because that’s what it takes to get to the root of what’s going on.
30 to 60 minutes of preparation before you ever walk in
Before we even meet, I spend time reviewing your intake forms , medical records , lab results , and health history so we can use our hour together efficiently and meaningfully. You’re not starting from scratch—I’m already familiar with your story when we sit down.
A highly skilled, compassionate team
Your visit helps support:
A receptionist who treats you like a person, not a number
A registered nurse for IV therapy and clinical care
A health coach and patient navigator to help you follow through
A bookkeeper and marketing team who keep things running behind the scenes
All paid a living wage , because valuing health starts with valuing people
The physical space that supports your healing
Your care also helps cover the building , utilities , insurance , compliance costs , and local/state taxes needed to operate a safe, clean, and welcoming clinic.
True transparency
There are no hidden fees. No surprise bills. No confusing explanation of benefits. What you see is what you pay—for time, presence, listening, planning, and genuine care.
Freedom from insurance restrictions
We don’t answer to a billing algorithm. We answer to you. Every decision is made for your benefit, not for network compliance.

But Let’s Be Honest—This Isn’t the Lucrative Path

Just to name what’s often left unsaid:

I could be making nearly twice as much working in urgent care—seeing 30 patients a day and writing quick prescriptions for blood pressure meds or antibiotics.
That model is rewarded in our current system: short visits, high volume, minimal depth.

But I chose this path because I believe you deserve more. More time. More listening. More thinking. More partnership. You deserve someone who will look at the whole picture and walk with you—not just hand you a script and move on.

This model isn’t built for maximum profit—it’s built for maximum healing.
And while that may come at a financial cost for me, it comes with something more valuable: meaning, connection, and the chance to truly help people heal.

Root-Cause Medicine Isn’t Expensive. It’s Just Not Subsidized.

Functional Medicine isn’t part of the standard insurance model—not because it doesn’t work, but because it doesn’t fit the 7-minute-visit, pharmaceutical-first structure.

So yes, we’re out-of-network.

Not because we won’t take insurance—but because insurance won’t take us.

And that’s okay. Because we’re not here to manage symptoms. We’re here to help you heal .

Two Systems. One You.

Let’s be clear: everyone should have insurance —not for colds or wellness visits, but to protect you from the unexpected:

Emergency surgeries
ICU stays
Advanced cancer treatment
Accidents and trauma

That’s what insurance is for.

But if your goal is to prevent disease, build resilience, and stay out of the hospital in the first place—you need a second system :

One that works upstream, not downstream
That treats root causes, not just symptoms
That gives you time, attention, and education
That puts you back in charge of your health

So… Is It Really That Expensive?

If you're already paying $24,000 per year for a system that’s designed to rescue you from crisis—not build real health…

And you could spend a fraction of that on personalized, root-cause care that helps you stay vibrant, strong, and present in your life…

Ask yourself:

Which system is actually expensive?
Which one is truly valuable?

In our practice, we don’t just manage disease—we help you understand your body, transform your health, and reclaim your story.

We are not an alternative to insurance.

We are the missing piece that can help you stay out of the system you’re already paying for.

And that’s not expensive.

That’s essential.

-Dr. Sult

Call or message us to book your appointment: https://www.justbewell.info/contact

Afternoon Snack

Tue, 03 Jun 2025 20:30:16 GMT

Afternoon Snack

This is a nutritious packed with flavor snack or side. We've enjoyed these on their own for an afternoon snack or as a side when we're grilling! They come together quick which is an added bonus.

What you'll need:

Fresh tomato slices

Fresh basil

Avocado slices

Your favorite cheese (parmesan or smoked gouda are wonderful)

Directions:

Simply stack your cheese, avocado and basil on top of your sliced tomatoes. Add your favorite sauce (balsamic is a great choice). Customize these to your liking - there are many variations. This just happens to be ours.

I'm getting hungry now!

-Elizabeth

Hot Chocolate

Tue, 03 Jun 2025 20:20:53 GMT

Hot Chocolate

It's time to warm up & get cozy. Find your favorite mug and follow these easy instructions.

Ingredients:

1 cup almond milk (unsweetened vanilla)

1 Tablespoon cacao powder

1 Tablespoon Maple Syrup

1 pinch of salt

A few dark chocolate chips*

Directions:

Bring milk to a simmer, add ingredients,

whisk together.

*You can add extra chocolate chips if you want a richer flavor.

Now go find a relaxing place to sit and sip on this decadent warm drink!

-Elizabeth

Flourless Chocolate Torte

Tue, 03 Jun 2025 20:14:51 GMT

Flourless Chocolate Torte

We love making this for any occasion - birthdays, Valentine's Day or simply, just because! Invite your family or a group of friends over to enjoy with you. They'll love it too!

Ingredients:

8 large eggs, cold

1 pound dark or semi-sweet chocolate, coarsely chopped

1 cup (2 sticks) salted butter, cut into 16 pieces

1 pinch of salt

Optional toppings: powdered sugar & berries

Directions:

Adjust an oven rack to the lower-middle position and heat the oven to 325°F. Line the bottom of an 8-inch springform pan with parchment paper and grease the sides of the pan. Center the pan on a large sheet of heavy-duty aluminum foil and wrap the edges up around the sides of the pan. Repeat with a second sheet of foil. Set the pan in a large roasting pan, or any pan that’s larger than the springform. Bring a kettle or pot of water to boil.

In a stand mixer using the whisk attachment, beat the eggs at high speed until the volume doubles. This usually takes about 5 minutes. Meanwhile, melt the chocolate and butter together. You can either do this in a double boiler on the stove (by placing the chocolate and butter in a large heatproof bowl, set over a pan of almost-simmering water, and stirring until melted and smooth). Or you can do this in the microwave (by heating the chocolate and butter in a microwave-safe bowl in 30-second intervals, stirring in between, until the chocolate and butter are melted and smooth). Take care not to overheat the chocolate – you only want to heat it enough so that the chocolate *just* melts.

Fold about a third of the beaten eggs into the chocolate mixture using a large rubber spatula until only a few streaks of egg are visible. Fold in half of the remaining egg foam, and then the last half of the foam, until the mixture is totally homogenous. Do not overstir.

Scrape the batter into the prepared springform pan and smooth the surface with a rubber spatula. Place the roasting pan on the oven rack and VERY carefully pour in enough boiling water to come about halfway up the sides of the springform pan. Bake for 35-40 minutes, until the sides of the cake begin to pull away from the edges of the pan. Carefully remove the springform pan from the water bath and set it on a wire rack; cool to room temperature. Cover and refrigerate until completely chilled.

About 30 minutes prior to serving, run a knife around the edges of the cake and carefully remove the sides of the springform pan. Carefully slip a spatula under the parchment to loosen and remove the pan base and transfer the cake to a serving platter. If desired, lightly dust the cake with powdered sugar and top with berries. To slice, use a sharp, thin-bladed knife, dipping the knife into a pitcher of hot water and wiping the blade before each cut.

Enjoy! :)

-Elizabeth

Sheet Pan Banana Chocolate Chip Pancakes

Tue, 03 Jun 2025 20:10:13 GMT

Sheet Pan Banana Chocolate Chip Pancakes

We made this one morning with our grandson - he loved them. I think his favorite part was probably the chocolate chips.

Ingredients:

3-4 ripe bananas

2 eggs

1 + ¼ cup milk of choice

¼ cup avocado oil

1 teaspoon of vanilla

2 cups of almond flour OR St. Arthur’s Unbleached flour

1 tablespoon of baking powder

Optional add-ins (usually about a ½ cup): chocolate chips, blueberries, nuts

Directions:

Mix together all the ingredients, wait to mix in your add-ins at the end. Spray a 9x13 cookie sheet with edges and pour the mixture evenly into the pan. Bake at 350 degrees for about 18 minutes (depends on your oven) Cool, cut & store in the fridge. Heat up as needed throughout the week! Or, eat right away!

Can't wait to hear what you think!

-Elizabeth

Cowboy Caviar

Tue, 03 Jun 2025 19:51:06 GMT

Cowboy Caviar

A Sult family favorite - perfect as a summer side, a delicious snack or just because!

Ingredients:

For the dressing:

1/2 cup olive oil

1/4 cup granulated sugar or to taste (see note 1)

1/4 cup white wine vinegar (see note 2)

1 teaspoon chili powder

Salt

For the vegetables:

1 pound Roma tomatoes seeded and diced

1 (15-ounce) can black-eyed peas drained and rinsed

1 (15-ounce) can black beans drained and rinsed

1 (11-ounce) can sweet corn drained (see note 3)

1 red onion peeled and diced

1 green bell pepper stemmed, seeded, and diced

1 red bell pepper stemmed, seeded, and diced

1 cup chopped fresh cilantro or fresh parsley, from 1 bunch

Directions:

To make the dressing, in a small bowl whisk together the olive oil, sugar, white wine vinegar, chili powder, and salt to taste (I like 1 teaspoon).

In a large bowl, add tomatoes, black-eyed peas, black beans, corn, red onion, bell peppers, and cilantro. Drizzle with the dressing and stir to combine. Cover and chill until serving time.

Notes:

I like to use Apple Cider Vinegar in place of the white wine vinegar. I usually use frozen corn and I don't use any sugar. I feel like the peppers are sweet enough.

We like to enjoy this with tortilla chips (grain-free) or Dr. Sult likes to eat it like a salad.

Enjoy!

-Elizabeth

The Willow Tree

Tue, 03 Jun 2025 19:07:02 GMT

The Willow Tree

A few years ago, I wrote about the willow tree.

How its strength comes not from rigidity, but from its roots, deep and unseen, and from its grace in motion. The way it bends with the wind. Yields to the seasons. Moves without breaking.

The willow, I wrote, survives the storm not because it resists but because it surrenders with wisdom.

Ironically, not long after that journal entry, a willow on our peninsula fell in a storm.

Uprooted. Laid out on her side.

I thought she was gone.

But she wasn’t.

Even horizontal, her roots found their way back into the earth.

And over time, she began to grow again—sideways, curved, changed… but alive.

That tree is still thriving.

Bent, yes. Different, yes. But also, a living testament to something I keep learning over and over:

Healing doesn’t always look like standing tall.

Sometimes it looks like starting over while still connected.

Sometimes it looks like growing in a new direction.

You can be both rooted and flexible.

Both altered and whole.

Both broken open and still becoming.

And maybe, just maybe, the storm didn’t destroy you.

Maybe it showed you another way to grow. ��

-Elizabeth

Build a Brain That Lasts: Prevention is the New Cure

Mon, 02 Jun 2025 14:57:06 GMT

Build a Brain That Lasts: Prevention is the New Cure

Did You Know?

• Alzheimer’s begins 20+ years before symptoms.

• Up to 90% of cases may be preventable with lifestyle changes.

• Cognitive decline is not a normal part of aging—it’s a warning sign.

3 Steps to Start Today:

1. Move Daily – Aim for 30 minutes of brisk walking to boost BDNF (brain-derived neurotrophic factor).

2. Protect Your Sleep – Deep sleep detoxifies your brain. Target 7–8 hours in a dark, cool room.

3. Know Your Risk – APOE status, insulin resistance, and inflammation all play a role. (We can help you test.)

“The best time to plant a tree was 20 years ago. The second best time is now.”

Thanks for watching!

-Dr. Sult & Elizabeth

Mindful Mornings: The Secret to a Calm & Focused Day

Mon, 26 May 2025 16:02:57 GMT

Mindful Mornings: The Secret to a Calm & Focused Day

Mornings are magic. They’re the doorway to your day.

For our final Mindfulness May focus, it’s all about Mindful Mornings.

Before the emails, the to-do lists, the busy-ness — there’s a quiet moment waiting just for you.

Morning mindfulness ideas:

· Stretch while whispering a thank you.

· Step outside and feel the morning air.

· Set a one-word intention: Peace. Energy. Joy.

· Sip, journal, read, or reflect.

Start your day with presence, not pressure.

Read our blog referenced in the video "Coffee as Mantra": https://www.justbewell.info/coffee-as...

Thanks for watching!

-Dr. Sult & Elizabeth

Mindful Mindset

Mon, 19 May 2025 15:38:20 GMT

Mindful Mindset

Pay attention to your emotions and ask yourself, "Why am I having this emotion right now?" What is the internal dialogue going on inside of you? A mindful mindset is really the idea of keeping mindfulness at the forefront of your thoughts—be fully present in the moment!

Listen in to learn more about what exactly a mindful mindset is, how we incorporate it into our daily lives and tips for you to do the same.

-Dr. Sult and Elizabeth

“It’s All in Your Head”: The Hidden Harm of Medical Gaslighting

Thu, 15 May 2025 18:45:00 GMT

“It’s All in Your Head”: The Hidden Harm of Medical Gaslighting

Have you ever walked into a doctor’s office hoping for answers, only to leave feeling unheard, dismissed, or worse—questioning your own sanity?

You explain your symptoms. You describe your pain, your fatigue, your brain fog, the way your body just feels off. And the response?

"Your labs are normal—everything looks fine."
"That doesn’t happen."
"You’re probably just anxious. Maybe depressed."

If that sounds familiar, you’re not alone. And more importantly: you are not imagining it.

Medical Gaslighting Is Real

Medical gaslighting happens when a healthcare provider minimizes, doubts, or outright denies a patient's symptoms or concerns. It can be subtle or overt, but either way—it’s deeply harmful. It happens disproportionately to women, to people of color, and to patients with complex or unexplained symptoms.

But here’s the part that’s both shocking and important to understand:

This isn’t new.

MS Was Once Diagnosed as "Hysteria"

The Legacy of Hysteria: A Cautionary Tale

Not so long ago, Multiple Sclerosis (MS) —a serious autoimmune disease affecting the brain and spinal cord—was considered aform of hysteria. Because it disproportionately affected women and presented with fluctuating, hard-to-measure symptoms, it was assumed to be psychosomatic. A disease of the "overly sensitive female nervous system."

That wasn’t centuries ago. That was recent history, like 1950.

And it’s just one example. From endometriosis to chronic Lyme to post-viral syndromes like Long COVID, countless conditions that are now biologically recognized were once written off as anxiety, attention-seeking, or “just stress.”

So when your doctor tells you “that can’t happen,” remember: what’s considered impossible today might be tomorrow’s established fact.

What gets dismissed today could be tomorrow’s established diagnosis.

"Normal Labs" Don’t Mean "Nothing’s Wrong"

Let’s be clear: lab tests are helpful, but they are not infallible. They provide clues—but they don’t tell the whole story.

If your labs are “normal” but you feel terrible, that doesn’t mean you’re fine. It means the system needs to dig deeper, not shut the door.

Your body knows what it’s experiencing. And you deserve a provider who believes you when you say something isn’t right.

The Consequences of Dismissal

When symptoms are ignored or written off as “just stress,” “just hormones,” or “just anxiety,” the cost is real:

Delayed or missed diagnoses
Unnecessary suffering
Shame, self-doubt, and distrust in the medical system
A growing reluctance to seek help again

And most damaging of all? It teaches people to stop trusting themselves.

You Are Not Broken. You Were Unheard.

If you’ve experienced medical gaslighting, here’s what I want you to know:

You’re not making this up.
You’re not overreacting.
You are not “too sensitive.”

You are attuned to your body. You are wise. And you are absolutely deserving of care that listens to you, respects you, and takes your symptoms seriously.

How to Reclaim Your Voice

Trust your intuition. If it doesn’t feel right, keep seeking.
Document your symptoms. Write it all down—dates, patterns, reactions.
Bring someone with you. A second voice can shift the dynamic.
Find a new provider. Functional, integrative, and trauma-informed care may offer more space for your story.
Don’t settle. The right provider is out there.

A Different Kind of Medicine

In my clinic, the first and most powerful medicine we offer is listening. We start by validating your story—because that’s where true healing begins.

You are not a problem to be dismissed. You are a person with a story that matters.

Let’s stop the gaslighting. Let’s start believing people.

Let’s build a different kind of healthcare—one where you are seen, heard, and never again told “it’s all in your head.”

-Dr. Sult

Mindful Movement: Feel Better & Enjoy Life

Mon, 12 May 2025 16:01:28 GMT

Mindful Movement: Feel Better & Enjoy Life

Mindful movement helps us get out of fight-or-flight. During fight-or-flight, our body is working to keep us safe in what we've perceived as a dangerous situation. While this is important in certain situations (like running away from a bear), it's only meant to last seconds, not days, months, or years.

Our favorite way to get mindful movement in is a daily evening walk. It's a great way to release or process things that may have happened that day. Leave your phone behind (if possible) and fully immerse yourself in everything around you.

-Dr. Sult and Elizabeth

The Highest Calling: A Love Letter to Mothers

Fri, 09 May 2025 22:34:25 GMT

The Highest Calling: A Love Letter to Mothers

There is no title more profound, no role more sacred, than “Mother.”

Not because it is a woman’s place—because it is a woman’s power .

A quiet, radiant power that often goes unrecognized, uncelebrated, and yet shapes the very foundation of our world.

Motherhood is the highest possible calling—not because it’s loud or grand, but because it’s omnipresent .

It’s the soft voice at 3 a.m. whispering comfort through fevered dreams.

It’s the steady hand holding everything together when the world feels like it’s falling apart.

It’s the last piece of cake given away without a second thought.

It’s an under-promise with an over-delivery—every single time.

Because being a mother isn’t about biology. It’s about offering your whole self to the becoming of another.

It’s the courage to love so deeply that your own heart lives outside your body, unprotected.

It’s the strength to be the safe harbor in someone else’s storm—even while you’re quietly drowning in your own.

We ask mothers to do the impossible… and they do it.

Without applause. Without rest. Without asking for anything in return but maybe… just a little grace.

And yet—mothers see .

They see who we are when no one else does.

They believe in us when we can’t believe in ourselves.

They hold the broken pieces of our dreams and quietly stitch them back together with whispered prayers and sleepless nights.

That is not weakness. That is divine strength .

To every mother who has stood in the background so her children could stand in the light: we see you.

To every woman who has mothered through love, through loss, through sacrifice: we honor you.

To every soul who has ever poured themselves into another and called it motherhood: you are sacred .

This Mother’s Day, we don’t just say thank you.

We bow our heads to the miracle of your love.

We recognize the fierce beauty of your devotion.

And we whisper what the world too often forgets to say:

You are everything.

You always have been.

And we are because of you.

-Dr. Sult

Evolving Through Motherhood — From Guilt to Grace

Thu, 08 May 2025 18:30:23 GMT

Evolving Through Motherhood — From Guilt to Grace

To the moms who are always doing more than they realize...

Mother’s Day isn’t just about breakfast in bed or flowers (though those are lovely). It’s about honoring the unseen work, the emotional labor, the way your mind never stops running through checklists for the little ones still at home and the older ones who are out making their way.

I’m a PROUD mom of four, with three already into adulthood. I have realized that parenting doesn’t stop when they leave home, it just shifts. It becomes less about tying shoes, packing lunches, or enforcing bedtimes, and more about holding space, listening deeply, and resisting the urge to fix things unless asked. Advice now comes with an invitation—only when welcomed (and trust me, I’m still learning that part).

But there’s another layer that I’ve come to know well, the quiet guilt that lingers over how I parented 10, 15, even 20 years ago. I sometimes look back and wish I’d been more patient, less reactive, more playful, less stressed. Been more of my evolved mother and grandmother self to them. There are moments I replay in my mind, wondering if I got it wrong or missed something important.

The truth is, we parent with the tools, awareness, and capacity we have at the time. And we grow. We evolve. That’s what makes motherhood so tender and so human. It’s a lifelong learning curve, not a finish line.

This is why becoming a grandmother has felt like such a gift. I now see motherhood through a softened lens. I’ve let go of the pressure to do it perfectly and learned instead to simply be—present, grounded, curious. With my grandchild, I don’t feel the same rush to teach or mold. I trust more. I observe more. I create space for him to bloom on his own timeline, in his own way. And maybe in doing that, I’m offering a quieter kind of wisdom that comes only with time and reflection.

If you’re a mom who ever feels guilty for not doing enough—then or now—I hope you also recognize how much you already do. Your presence, your care, your love, it’s woven into everything. Even on the days you’re stretched thin or just getting by, you’re still showing up in ways your children will carry with them for a lifetime. They remember the good stuff, better than we do.

This Mother’s Day, take a breath. You’re not failing. You’re evolving. And you’re not alone.

Here’s to the mothers who keep showing up—with full hearts, messy schedules, and a love that never quits. ❤️

~Elizabeth

Wholeness Doesn't Always Mean Always Feeling Good

Tue, 06 May 2025 17:18:50 GMT

Wholeness Doesn't Mean Always Feeling Good

We’ve been sold a watered-down vision of wellbeing.

It’s often painted in soft colors, serene smiles, calm minds, open hearts, peaceful mornings, and quiet sunsets. And yes, those things are beautiful. But they’re not the whole story.

True wellbeing, Persistent Transcendent Fundamental Wellbeing (PTFW), isn’t about always feeling good. It’s about being whole. And wholeness includes the mess.

The Myth of Spiritual Bypassing

Somewhere along the way, a dangerous idea crept into the world of personal growth: that negative emotions are a sign of failure. That sadness, anger, fear, or grief means you’re “out of alignment” or “not vibrating high enough.”

But this is not healing. It’s avoidance dressed up as enlightenment.

This is spiritual bypassing; the tendency to use spiritual concepts to sidestep the raw, uncomfortable, and deeply human parts of our experience. And it’s not just unhelpful, it’s harmful.

Because healing doesn’t come from skipping over pain.
It comes from walking through it with presence.

Spaciousness, Not Suppression

PTFW doesn’t suppress emotion; it expands around it. When you're truly grounded in presence, there's room for sadness. Room for doubt. Room for joy, too, but not at the expense of what's real.

Instead of reacting to emotions or running from them, you begin to witness them. You let them move, without letting them take over. You stop identifying withthem and start relating to them.

You become the space they pass through, not the storm itself.

Feeling Through vs. Getting Stuck In

Let’s be clear: emotions are not problems to solve. They’re messengers. Invitations. Sometimes, they’re the very key to the door we’ve been trying to open.

When we resist emotions, they persist.
When we suppress them, they fester.
But when we feel them fully, they move.

PTFW isn’t emotional flatness. It’s emotional freedom. You can cry and still be grounded, rage and still be whole, fear and still be clear. The goal isn’t to erase the waves; it’s to learn how to ride them.

Emotions as Teachers, Not Threats

Every emotion has wisdom tucked inside it:

Anger might be pointing to a boundary that’s been crossed.
Sadness might be showing you what you value.
Fear might be asking for attention, not avoidance.
Grief might be clearing space for new life.

When we listen instead of label and open instead of armor, emotions stop being enemies and become guides.

They’re not asking to be fixed. They’re asking to be felt.

Final Thoughts

Wholeness doesn’t mean you never break down. It means you know how to break open.

It doesn’t mean you’re always centered. It means you’ve found a center spacious enough to hold all of it, even the parts that ache, tremble, or cry out for air.

Persistent Transcendent Fundamental Wellbeing isn’t the absence of pain.

It’s the presence of something deeper beneath the pain.

A ground of being that doesn’t flinch.

A quiet strength that holds steady, no matter what moves through.

You don’t have to feel good to be whole.

You only have to be here with honesty, curiosity, and compassion.

That’s the real work.
That’s the real freedom.
That’s what it means to come home to yourself.

-Dr. Sult

Why Mindful Eating Matters

Mon, 05 May 2025 15:40:46 GMT

Why Mindful Eating Matters

Bring mindfulness to your daily eating. From meals to snacks, it's important to be aware of what you're eating, why you're eating it, and how it makes you feel.

It's not about willpower - it's about being fully present so you can listen to your body and mind when you're full.

In this video, we cover the importance of being present while eating and how it can affect your health. We also provide some practical advice on how we apply this to our lives in hopes that it will inspire you to be more present during your meals & snacks throughout the day.

Read more on this topic on this blog post:

https://bit.ly/CoffeeMantraJBW

-Dr. Sult & Elizabeth

Mindful Moments: How To Bring Moments of Presence Into Your Day

Fri, 02 May 2025 19:17:01 GMT

Mindful Moments: How To Bring Moments of Presence Into Your Day

We're beginning a new topic series for May focusing on Mindfulness.

Why is this important? We live in a society that is constantly on the go, always busy, and always moving. Even when we try to relax, we do things that really aren't relaxing. Like playing video games, binge watching Netflix - those are distractions, not forms of relaxation.

We want to help you understand what mindfulness is and show you how you can bring moments of presence into your day.

-Dr. Sult & Elizabeth

Awareness, Acceptance, Alignment: Bringing it All Together

Tue, 29 Apr 2025 18:10:08 GMT

Bringing It All Together: Awareness, Acceptance & Alignment

Throughout April, we've been discussing the Triple A's Model and how it applies to healing.

-Awareness

-Acceptance

-Alignment

Above is the live replay from our Outdoor Studio! If you know us, you know we love getting outdoors, so we are so so excited to be joining you in nature!

A few resources we mentioned:

-The book Radical Acceptance by Tara Brach ( https://bit.ly/radicalacceptanceJBW )

-The book Find Your Core by US! :) ( https://bit.ly/JustBeWellBooksBuyNow )

We'd love to hear what you think of the Triple A Model!

-Elizabeth & Dr. Sult

Alignment: Where Vision Meets Action

Tue, 22 Apr 2025 19:34:39 GMT

Alignment: Where Vision Meets Action

In this final part of our Awareness, Acceptance, Alignment series, we explore the power of alignment—the place where clarity, values, and daily choices come into sync.

Alignment isn’t about perfection. It’s about congruence: being honest about where you are, clear about where you want to go, and intentional about the steps in between. When we’re aligned, our energy flows more freely. Healing becomes possible. Purpose becomes actionable.

In this conversation, we dive into:

• How to define where you are without judgment

• How to clarify your vision or desired outcome

• The small, doable actions that bridge the gap

• Why alignment is a practice, not a destination

• And how community can help us stay on track when we feel lost

Whether you’re recovering from chronic illness, rebuilding after a major life shift, or simply looking to live with more integrity and purpose—this conversation is for you.

-Dr. Sult & Elizabeth

Our Version of "Fast Food"

Tue, 22 Apr 2025 19:29:36 GMT

Our Version of Fast Food

Why We Choose Real, Whole Food Over Fast Food

In a world that moves fast, it's easy to grab something quick, cheap, and convenient. But when it comes to our health, energy, and long-term wellbeing, nothing beats real, whole food.

1. Nourishment Over Convenience
Whole foods—fruits, vegetables, grains, nuts, and quality proteins—are packed with essential nutrients our bodies actually need. Fast food, on the other hand, is often loaded with processed ingredients, unhealthy fats, excess sugar, and sodium. It may fill you up for the moment, but it rarely fuels you in a meaningful way.

2. Fewer Chemicals, More Clarity
Real food is clean food. When we eat whole ingredients, we're avoiding preservatives, artificial colors, flavor enhancers, and a laundry list of unpronounceable additives. Our bodies and brains function better without that chemical clutter.

3. Energy That Lasts
Fast food gives you a quick spike of energy (thanks, sugar and refined carbs) but just as quickly drops you into a slump. Whole foods digest more slowly and steadily, giving you sustained energy throughout the day—no crashes, no regrets.

4. Food Is Medicine
Nature has already provided what we need to thrive. Whole foods help reduce inflammation, balance blood sugar, support digestion, and boost the immune system. They're not just food—they’re functional.

5. It's About Respect
Choosing whole food is an act of respect—for your body, your mind, and even the planet. It’s a return to real nourishment, mindful living, and sustainable choices. Fast food might be the easy route, but real food is the right one—for ourselves and for future generations.

Here are a few of our favorite recipes - let us know if you try them. You'll notice most of them are sweet ;)

5 Steps to Restore Your Gut Health

Wed, 16 Apr 2025 16:43:18 GMT

5 Steps to Restore Gut Health: Live from Mother's Cupboard

We hosted this event at Mother's Cupboard in New London, MN on April 12th. What a great morning!

Here's a recap!

Leaky gut can lead to inflammation, autoimmune diseases, hormone disruption, and other health issues.

We dive into 5 steps to restore gut health in this presentation.

(1) Remove - We talk through what to remove from your diet to improve gut health

[Check out ewg.org - this is a great guideline to help reduce toxins from your food and every day products.]

(2) Replace - the “good” stuff to add in!

(3) Reinoculate

(4) Repair

(5) Rebalance

When it comes to overall health, unless there is a compelling reason to do otherwise you should start in the gut. Not only is the gut essential for digestion and absorption of nutrients, but 70% of your immune system lives there.

Additionally, your Microbiome, that teaming ecology of bacteria, fungi, and viruses that live in and on your body is primarily in the gut. The micro biome is essential for detoxification, immune health, hormone health, digestion and even mood.

If you were able to join us at Mother's Cupboard - thank you for coming and asking great questions! If you joined us on Facebook Live or are catching the replay now on You Tube - please let us know what questions you have. We would love to hear from you.

-Dr. Sult & Elizabeth

7 Steps to Improve GLP-1 Activity and Boost Metabolic Health Naturally

Wed, 16 Apr 2025 16:20:32 GMT

7 Steps to Improve GLP-1 Activity and Boost Metabolic Health - Naturally!

GLP-1 receptor agonists like semaglutide and tirzepatide are making waves in the weight loss world—and for good reason. But what many don’t realize is that your body already produces its own GLP-1 (glucagon-like peptide-1), a powerful hormone that plays a central role in appetite regulation, insulin secretion, blood sugar control, and even inflammation.

The good news? You can naturally enhance your body’s GLP-1 activity through lifestyle choices that align with how your body was designed to function. Whether you’re using GLP-1 medications or not, supporting your own GLP-1 system is key to long-term metabolic health.

Here are 7 evidence-informed strategies to get started:

1. Choose Foods That Stimulate GLP-1

Certain foods trigger the release of GLP-1 by stimulating L-cells in your gut:

• Protein, especially whey, casein, and amino acids like leucine and glutamine, robustly increases GLP-1.

• Healthy fats, particularly MCTs (like those in coconut oil), also promote secretion.

• Fiber, especially resistant starch and fermentable fibers, supports GLP-1 via short-chain fatty acid production.

• Polyphenol-rich foods—like berries, olive oil, cocoa, and green tea—enhance GLP-1 secretion and may slow its breakdown.

• Bitter foods, such as dandelion greens and bitter melon, stimulate taste receptors in the gut that increase GLP-1 release.

2. Eat Mindfully and Time Your Meals Well

GLP-1 responds not just to what you eat, but how you eat:

• Eating slowly gives your body time to secrete GLP-1 and feel satisfied.

• Mindful eating enhances parasympathetic activation, which supports gut hormone balance.

• Early-day eating (like a larger breakfast or lunch) aligns with your circadian rhythm and improves GLP-1 response.

• Intermittent fasting or time-restricted eating may improve GLP-1 sensitivity and reduce insulin resistance.

3. Manage Stress to Protect GLP-1 Function

Chronic stress elevates cortisol, which interferes with GLP-1 in several ways:

• It blunts insulin signaling—undermining GLP-1’s metabolic benefits.

• It activates the sympathetic nervous system, suppressing gut hormone release.

• It promotes cravings for high-sugar foods, further dysregulating GLP-1 signaling.

Practices like breathwork, time in nature, healthy boundaries, and restorative sleep all help restore balance.

4. Prioritize Sleep and Circadian Health

Poor sleep is a silent saboteur of GLP-1:

•Short sleep duration and poor sleep quality reduce GLP-1 secretion the next day.

•Circadian misalignment (e.g., late-night eating) impairs postprandial GLP-1 spikes.

Aim for 7–9 hours of quality sleep in sync with your body’s natural rhythm. Going to bed and waking at consistent times matters more than we often realize.

5. Support a Healthy Gut Microbiome

Your microbiome and GLP-1 are closely connected:

• A diverse, fiber-fed microbiome produces short-chain fatty acids that enhance GLP-1 release.

• Gut dysbiosis and inflammation may impair L-cell function and reduce GLP-1 responsiveness.

Add fermented foods, increase plant diversity, and limit processed carbs to feed the right bugs.

6. Move Your Body—Regularly

Exercise doesn’t just burn calories—it enhances GLP-1 activity:

• Aerobic and resistance exercise increase GLP-1 receptor sensitivity.

• Physical activity reduces the breakdown of GLP-1 by lowering DPP-4 activity.

• Movement also improves insulin signaling, making GLP-1 more effective.

Even walking after meals helps—every step counts.

7. Reduce Inflammation and Toxic Load

Low-grade inflammation from processed food, visceral fat, and environmental toxins interferes with GLP-1 function:

• Detox-supportive habits (like sweating, sauna, clean water, and cruciferous vegetables) reduce the burden on GLP-1 pathways.

• Antioxidants and anti-inflammatory nutrients (like omega-3s and polyphenols) support L-cell health and GLP-1 signaling.

Think of this as cleaning the communication channels between your gut and your brain.

Final Thoughts

Whether you’re using GLP-1 medications or simply looking for sustainable metabolic health, these 7 steps offer a powerful, natural foundation. Supporting your own GLP-1 system can help regulate hunger, improve insulin sensitivity, reduce inflammation, and ultimately shift your metabolism toward long-term wellness.

Your body already knows how to heal—it just needs the right signals.

-Dr. Sult

If you're looking for a sustainable holistic weight loss approach that is tailored to you, our Precision Weight Management program could be just what you're looking for! Learn more: https://bit.ly/PrecisionWeightManagementJBW

🌸 April’s Theme: The Triple A Model of Healing 🌸

Thu, 10 Apr 2025 19:01:03 GMT

�� April’s Theme: The Triple A Model of Healing ��

Awareness. Acceptance. Alignment.

This month, we’re diving deep into a model of healing that has become foundational in my own life—the Triple A’s. Each one holds wisdom, but I’m especially drawn to Acceptance , which also happens to be my word of the year.

“Healing begins when we stop fighting what we feel.”

Acceptance is often misunderstood. It’s not about giving up—it’s about letting go of resistance. And truthfully, I resist often. I try to control my environment, the people around me... not from a negative place, but out of care. Sometimes it’s not control, it’s persuasion. I want others to see what I see, to understand what I believe is best for them. But even with the purest intentions, this isn’t love. True love—true healing—requires acceptance and letting go of judgements .

It asks me to allow people to be who they are.
To remain fluid in ever-changing surroundings.
To adapt instead of resist.
To feel instead of suppress.

�� Acceptance invites us to feel fully, without judgment.
When we stop trying to control or change our emotions and instead, listen to them with compassion, they can move through us. They can teach us. They can heal us.

I’m learning to meet my emotions not with shame, but with curiosity. To check in with myself. To soften my internal dialogue. When I shift how I speak to myself, everything begins to settle. I can respond, instead of reacting. I can breathe, instead of resist.

✨ Here are some practical tools that support this path of Acceptance:

Emotional Awareness — gentle check-ins throughout the day.
Somatic Awareness — deep breaths, tuning into where emotion lives in the body.
Expressive Writing/Emotional Journaling — my favorite form of release and reflection.
Compassionate Self-Talk — shifting the way I speak to myself, especially when I’m struggling.

I invite you to join me this month in softening. In staying aware, accepting what is, and gently realigning with the truth of who you are. Let’s honor our inner experience—and allow healing to unfold from the inside out. ��

-Elizabeth

My Why for Precision Weight Management: Count Toxins Not Calories

Tue, 08 Apr 2025 20:15:23 GMT

My Why for Precision Weight Management: Count Toxins Not Calories

I am modeled after my Dad. He was an air force pilot during World War II and the Korean War. He would get up every morning and exercise. He ate a poached egg and whole wheat toast each morning. He had a salad at noon and a healthy dinner every night.

Yet, unlike all his thin-fit Air Force buddies, he had a belly.

So do I.

I hate it.

I am an active guy. Most people who hear my stories wonder how many lifetimes I have lived. EMT, Paramedic, MD, white water guide, Kayaking instructor, Mountain guide, Mountain climbing, back country skiing, and bike trips all over the US, Canada, and Europe. And run, walk, or bike nearly every day. Yet according to my BMI, I have been obese.

All my Chucklehead buddies I do things with are super athletic. I'm the pudgy one. It's not that I am unfit—I keep up—but I carry more fat along the way.

Why?

Well, it’s not for lack of trying.

As a physician, I hear these same types of stories. And see people really trying. Doing all the things I would tell them, and not lose a pound.

That led me to wonder… What are we missing?

Many of our patients with heart disease, cancer, diabetes, arthritis, chronic fatigue, or autoimmune disease carry many toxins. As part of their program, we would detox them. We would see, as a side effect, weight loss.

Then I saw a study by the Environmental Working Group (EWG.org) that showed newborn babies have almost 300 identifiable industrial toxins in their umbilical cord blood. This, along with us finding 5 to 20 toxins at moderate to high levels in our own patients, leads me to realize we live in a toxic world. A world filled with endocrine disruptors, Immune disruptors, Obesogens, Carcinogens, metabolic disruptors, and more. We know that these toxins interact in ways we do not even understand, often synergistically, meaning that 2 toxins may be 10 or 100 times more toxic when mixed. And we know that these toxins force our bodies to gain weight.

Then I started thinking about who gets overweight. If you think about blue zones, areas where people live longer, healthier lives, they typically have an obesity rate of 5 to 10%. However, as these societies become more industrialized, the obesity rates increase. In industrialized countries, it is much higher. USA 42%, UK 28%, Australia 31%.

The major difference is toxins—toxins of all types, environmental, metabolic, food additives, and even toxic thoughts, e.g., stress.

In 1980, less than 1% of China’s population was obese. In 2020, 50% of China's adult population was obese. This trend mirrors China's industrialization.

However, there is one blue zone that shows us that everything is not lost!

In Loma Linda, California, there is a large population of Seventh-day Adventists. They have resisted the Western diet and eat a more plant-based diet. They have created an infrastructure of organic food stores to lower the toxic burden. They have a close-knit social structure that resists stress, and they do not suffer from the obesity and chronic illness of the rest of the country.

From this realization, Precision Weight Management (PWM) was born. To solve my own issues and help so many more.

There is one more reason for PWM. People have their motivations. I have noticed that, for example, I might be talking about the ills of smoking; heart disease, lung cancer, and all the other bad stuff. But it's not until I mention facial wrinkles that people sit up and notice.

By addressing weight loss, we can get people's attention and set them on a path to deeper wellness. We can repair their physiology, self-esteem, mindset, and more.

Learn more about Precision Weight Management and how you can book your FREE discovery call: https://bit.ly/PrecisionWeightManagementJBW

-Dr. Sult

Awareness | The Most Important Step in Making Change

Tue, 08 Apr 2025 15:45:00 GMT

Do you have Problems OR Opportunities in Disguise?

Did you know we do a weekly Facebook Live? Make sure to join us!

In this video replay, we talk about how "awareness" is a critical factor in actually creating change! Dive in with us to discuss how emotions play a part.

-Feelings are not fact.

-Emote don't Erupt

-Awareness is not trivial, it's simple, but very powerful

Our book "Find Your Core: A Journey Back to Self: Core Beliefs, Values, Strengths, Purpose, Mission Kindle Edition" can be found on our website here or on Amazon! Grab your copy HERE !

Tell us your favorite way to notice or become aware during the day?

-Dr. Sult & Elizabeth

Let Love Be The Catalyst

Mon, 07 Apr 2025 18:52:43 GMT

Let Love Be the Catalyst ��

As a middle-aged woman, I’ve lived through many versions of myself often not loving, or even liking, who I was along the journey. There were times when the inner critic was louder than the truth, when I was chasing an image of who I thought I should be instead of honoring who I actually was. But through it all, I’ve taken steady steps toward grace. Toward forgiving my mistakes, releasing the shame, and learning to love who I am, exactly where I’m at. That shift toward acceptance, compassion, and self-love has changed everything.

I’ve done all the “right” things over the past decade- I have ate clean, stayed active, took the supplements, managed stress—and yet, my body began changing in ways I couldn’t explain, the scale crept up, my labs (especially cardiac markers) worsened, and signs of insulin resistance appeared.

And the most frustrating part? I hadn’t changed anything… in fact, I had improved my habits. Still, my body wasn’t responding, and I knew I wasn’t alone as these conversations come up all the time among girlfriends. While we reflected on our outward appearances, also concentrating on inner- self-love, acceptance-I still had the sinking feeling that my health was at risk and on a trajectory that left me concerned.

I started to ask myself:
“Why is this happening?”
“What am I missing?”
“I’m doing everything right, but it’s not working.”

“How can I use my challenges to connect with others and advocate for lifelong wellness?”

That’s what led me and my husband, Dr. Sult , to create something different. He brought the science, the research, and the technology—truly the mastermind behind the metabolic and detoxification systems. I brought the vision and the heart, shaped by my own struggles and the real, raw experiences of women like me.

Together, we created Precision Weight Management , a program that doesn’t just treat outward appearances or the number on the scale. It digs deeper addressing hidden toxins that disrupt our hormones, metabolism, and self-worth. Environmental, emotional, dietary, and internal toxins… we’re targeting them all.

Precision Weight Management is about understanding your body, healing from the inside out, and stepping into a version of yourself that feels aligned and alive. It’s about changing our future trajectory of health.

Small steps=lifelong changes.

�� We don’t count calories—we remove toxins.
�� We don’t chase perfection—we nurture balance.
�� We don’t change to love ourselves—we love ourselves and transform naturally.

I truly believe that self-love is the starting point for all transformation.
When we love ourselves, we care for ourselves more deeply.
And when we do that, everything starts to change. We radiate.

This is more than a program. It’s a movement toward wholeness.
And I’m so honored to share it with you.

~Elizabeth

To learn more & book your free discovery call, visit: https://bit.ly/PrecisionWeightManagementJBW.

The Power of Now

Fri, 04 Apr 2025 18:45:00 GMT

The Power of Now - Being in the Present Moment

The Power of Now is the theme of this live video from our recent trip to Sedona.

Life can throw us challenges that seem insurmountable at times.

There are moments when we feel weak, overwhelmed, or uncertain about how we’ll ever make it through. It’s easy to feel like we don’t have what it takes when facing adversity, but the truth is, you are stronger than you think.

Often, the strength we need to overcome tough situations is already within us — we just need to tap into it.

Read our blog that covers this to pic in more depth here: https://bit.ly/YouAreStrongerThanYouThinkJBW

-Dr. Sult & Elizabeth

Learn more about our NEW weight loss program https://www.precisionweightmanagement.com/

Our Strategy to Detox Microplastics

Thu, 03 Apr 2025 16:39:00 GMT

Detoxing Microplastics - Action Steps to Take to Combat Microplastics

A recent study published in Nature Medicine has revealed that microplastics are accumulating in human brains at levels higher than previously detected in other organs. Researchers from the University of New Mexico Health Sciences Center analyzed 52 brain samples from autopsies conducted between 2016 and 2024.

They discovered that, on average, each brain contained about 7 grams of microplastics—the equivalent weight of a plastic spoon. Notably, individuals diagnosed with dementia had up to ten times more microplastics in their brains compared to those without the condition.

Are you looking for ways to detox microplastics from your body and life? See our recommendations below!

Here is an outline of our strategy for detox of microplastics.

Preventive Measures:

1. Reduce Plastic Use:

o Opt for Alternatives: Choose glass, stainless steel, or other non-plastic materials for food and beverage storage to minimize microplastic ingestion.

o Avoid Single-Use Plastics: Limit the use of disposable plastic items, such as cutlery, straws, and bags, to reduce environmental plastic pollution.

2. Mindful Food Preparation:

o Avoid Heating Plastics: Refrain from microwaving food in plastic containers, as heat can cause plastics to leach chemicals into food.

o Choose Fresh Foods: Minimize consumption of processed foods, which may contain higher levels of microplastics.

3. Water and Air Quality:

o Filter Drinking Water: Use high-quality water filters to reduce microplastic content in tap water.

o Improve Indoor Air Quality: Regularly clean living spaces to reduce airborne microplastics and consider using air purifiers.

4. Clothing Choices:

o Select Natural Fibers: Opt for clothing made from natural materials like cotton or wool to reduce microfiber shedding during washing.

o Laundry Practices: Use washing machine filters and wash synthetic fabrics less frequently to minimize microfiber release.

Potential Treatment Strategies:

These toxins are among the most difficult to detox. They are neither water nor fat-soluble. However, we can optimize detox strategies, like hydration, improved GI function to eliminate toxins, and improved liver function.

Enhance the Body’s Detox Pathways

Microplastics may accumulate in fatty tissues, cross the blood-brain barrier, and cause oxidative stress. Functional medicine focuses on supporting the body's innate detox pathways to eliminate them.

Diet: A plant-forward Ketogenic diet may help with detox, inflammation, oxidative stress, and neuroprotection.

Liver Detox Support

The liver is the primary detox organ that helps break down and remove environmental toxins.

• Glutathione – The "master antioxidant" binds to toxins for excretion. Sulfur-rich foods (garlic, onions, cruciferous vegetables) boost glutathione.

• Milk Thistle & N-acetylcysteine (NAC) – Protect liver cells and enhance detox pathways.

• Bitter herbs (dandelion, burdock root, gentian) – Stimulate bile flow, crucial for toxin removal.

Gut Health Optimization (Bind & Eliminate)

Microplastics may enter circulation via gut absorption, so binding and excreting them is critical.

• Activated Charcoal or Bentonite Clay – Bind toxins in the gut, preventing reabsorption.

• Chlorella & Spirulina – Microalgae that have been shown to bind heavy metals and microplastics, aiding elimination.

• Fiber-Rich Diet – Soluble and insoluble fiber (flaxseeds, chia seeds, psyllium husk) trap microplastics and aid elimination through bowel movements.

• Probiotics & Fermented Foods – Strengthen gut integrity, reducing microplastic absorption into the bloodstream.

Support Lymphatic & Kidney Function

Since microplastics can cause systemic inflammation and oxidative stress, supporting lymphatic flow and kidney function is crucial:

• Hydration – Drink purified water with a pinch of sea salt or electrolytes to flush toxins.

• Dry Brushing & Rebounding – Stimulate lymphatic circulation to remove toxins.

• Saunas & Sweating – Infrared saunas and exercise encourage sweat-induced detoxification.

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Combat Inflammation & Oxidative Stress

Microplastics increase oxidative stress and inflammation, so supporting cellular health is key:

• Antioxidant-rich diet – Berries, turmeric, green tea, dark leafy greens reduce oxidative damage.

• Omega-3 Fatty Acids – From fish oil or flaxseed reduce inflammation and protect cellular health.

• Vitamin C & E – Help neutralize microplastic-induced free radicals.

• Resveratrol & Quercetin – Polyphenols that modulate inflammation and enhance detoxification.

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Encourage Bile & Fecal Elimination

Microplastics can be excreted via bile into the intestines, making bile production & elimination crucial.

• Bitters & Ox Bile Supplements – Stimulate bile flow.

• Coffee Enemas – Support liver detox and bile release.

• Lemon Water & Apple Cider Vinegar – Help bile production and digestion.

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Regenerative & Cellular Detoxification

Since microplastics may damage mitochondria, functional medicine includes:

• Fasting & Autophagy – Intermittent fasting (16:8, 24-hour fasts) can trigger autophagy, helping cells remove damaged particles.

• Molecular Hydrogen – Reduces oxidative stress caused by microplastic exposure.

• IV Nutrient Therapy – High-dose glutathione, vitamin C, and minerals can enhance detoxification.

Did you read ALL the way through? We know that on paper this could read more than you bargained for, but there are simple ways to implement these steps into your life. Working with us, we can streamline and personalize a plan to your specific needs and lifestyle goals.

Let's get you on the path for Whole Life Wellness!

Book with us virtually or in-person HERE: https://www.justbewell.info/clinic

-Dr. Sult & Elizabeth

Why We’re Ditching Plastic Cutting Boards—And You Should Too!

Mon, 31 Mar 2025 18:45:50 GMT

Plastic Cutting Boards: A Recipe for Toxins? Here’s What We Use Instead

Still using plastic cutting boards in your kitchen? Maybe you have ditched other plastic sources in your kitchen, like storage containers, or you are just starting out... we wanted to share with you WHY we are ditching plastic in our kitchens.

We eliminated our use of plastic cutting boards about 6 months ago after reading a recent study that uncovered cutting on plastic boards may add microplastics to your food, with each slice shedding up to 1,114 particles into your meals!

Over a year, this could add up to roughly 50 grams of plastic – about the weight of 10 credit cards!

If that doesn't give you the ick, I don't know what does! Imagine eating 10 credit cards!

Scientists say that these microplastics are not just present in our food but have been detected in our lungs, blood, and even placentas, raising concerns over long-term health impacts, including endocrine and immune disruption.

Switching to non-plastic boards like bamboo, wood, or glass (we use glass for meat to avoid cross contamination) can help you avoid microplastic exposure and consumption. Wooden boards also have natural antimicrobial properties and are budget friendly.

Beyond cutting boards, consider microwaving in glass instead of plastic and filtering your water to reduce microplastic intake. Look for other sources such as plastic utensils (black is the worst for hidden flame retardants, etc. as they are from recycled plastic from electronics).

Our goal is to keep our kitchens as plastic-free as possible! What do you think of this? Are there swaps you can make?

Ideally you could swap everything, but we know that's not always practical. Simply start, and overtime do what you can. Little habits add up.

-Elizabeth

We just launched our new program Precision Weight Management . Count Toxins, Not Calories is our tagline - are there sneaky toxins in your diet that are impacting your wellness and ability to maintain a healthy weight? Check out our approach at our site www.precisionweightmanagement.com and pick your personalized plan!

You Are Stronger Than You Think

Tue, 18 Mar 2025 17:49:10 GMT

You Are Stronger Than You Think

Life can throw us challenges that seem insurmountable at times. There are moments when we feel weak, overwhelmed, or uncertain about how we’ll ever make it through. It’s easy to feel like we don’t have what it takes when facing adversity, but the truth is, you are stronger than you think. Often, the strength we need to overcome tough situations is already within us — we just need to tap into it.

Here’s why you have more strength than you realize:

1. Your Past Struggles Have Already Proved Your Strength

Look back at the tough or challenging moments in your life. Remember the times when you thought you couldn’t make it — yet here you are today. The fact that you're still standing means you’ve already faced challenges, adapted, and grown. Even when you felt like giving up, you kept going, and that is a sign of incredible strength. Your past is a testament to your resilience, and it proves that you’ve overcome hard things before and can do it again. Learn from your past and then leave it there.

2. Strength Is Built in Small Moments

We often think strength comes in grand, heroic gestures, but true strength is built in the small, everyday moments. It’s the quiet determination to get out of bed when you don’t feel like it. It’s making one more phone call when you’ve been rejected a hundred times. It’s continuing to put one foot in front of the other, even when the road ahead seems unclear. Strength isn’t always loud — sometimes it’s the quiet persistence that makes all the difference. Make a list of the small moments this week where you had to use strength and determination to keep going.

3. You Have Resilience Inside of You

Resilience is the ability to bounce back after adversity, and it’s something everyone has in varying degrees. But it's often underestimated. Resilience isn’t just about staying strong in the face of struggle — it’s also about learning from setbacks, growing through pain, and using what you’ve learned to move forward. Even when life knocks you down, you have the power to rise again, stronger and more capable than before. Willpower - you’ve got it!

4. You Are Constantly Evolving

One of the most beautiful things about being human is our capacity to evolve. You are not the same person you were a year ago or even a month ago. Every experience and every challenge has shaped you into who you are today. Every time you push through discomfort, you grow. The strength you have now might not be the same as it was in the past — it’s evolving, becoming more profound, more resilient, and more adaptable. You have the ability to continually surprise yourself with how strong you can be. If you’ve tried to lose weight numerous times throughout your life, this is a great reminder that you aren’t the same person you were then. Remind yourself of this every time doubt creeps in, and perhaps make it your mantra - “I have evolved since then.”

5. You Are More Resourceful Than You Think

When faced with a difficult situation, you’ll often discover resourcefulness you didn’t know you had. You’ll find ways to solve problems, think outside the box, and tap into strengths you didn’t realize existed. It’s easy to underestimate your ability to adapt, but human beings have an incredible knack for innovation and survival. When you think you’ve hit a wall, remember that you have a well of resourcefulness waiting to be tapped into.

6. You Are Not Alone

Even though it may feel like it sometimes, you are never truly alone in your struggles. There are people who care about you, friends who want to help, and communities of support that can make you feel understood and less isolated. Sometimes, strength is also about allowing others to help you. It takes courage to lean on others when you need it.

We are here for YOU.

The strength you need is not something that has to be found — it’s already within you, waiting for the right moment to rise. You’ve already survived 100% of your toughest days, and that’s proof enough that you can handle whatever comes next. Keep going . We are here to support, guide, and cheer you on!

Back to Basics: What's a Food Co-Op, Anways?

Wed, 12 Mar 2025 16:29:45 GMT

Back to Basics: What's a Food Co-op, Anyways?

In today’s world, where large corporations dominate the food industry, a food cooperative—or "food co-op"—offers an alternative that puts people and community first. At its heart, a food co-op is a business, but it’s not just any business. It’s a member-owned and member-driven enterprise dedicated to serving the community's needs, values, and vision.

The New London Food Co-op (NLFC) embodies this concept perfectly. Open to all—whether you’re a member or not—it operates as a for-profit business with a purpose: to create a fair, sustainable, and community-focused food system. Let’s dive into what makes a food co-op special and how it differs from traditional grocery stores.

What is a Food Co-op?

A food cooperative is a type of grocery store owned by its members. Members invest in the co-op, often paying a fee to become part-owners. This gives them a voice in how the co-op is run, from deciding what products to carry to influencing pricing and sustainability practices. Unlike a traditional business where profits go to shareholders, the profits of a co-op are reinvested in the community or shared among its members.

But here's the beauty of the NLFC: you don’t have to be a member to shop there. While members enjoy certain benefits, like voting rights and potential discounts, everyone is welcome to access the locally sourced, ethically produced, and carefully curated products the co-op offers.

For-Profit, But With Purpose

One misconception about food co-ops is that they are non-profits. While many co-ops prioritize social and environmental goals, they are still businesses. NLFC operates as a for-profit business, but the profits don’t go into the pockets of distant shareholders. Instead:

Profits support the co-op’s mission, such as sourcing locally, reducing waste, and supporting small farmers.
They may be returned to members in the form of discounts or rebates.
They are reinvested to grow the co-op’s capacity and impact.

Why Choose a Food Co-op?

Community Ownership: When you support a food co-op, you’re investing in your community’s economy. Members collectively decide what matters most—whether that’s organic produce, fair wages, or reducing environmental impact.
Local Support: Co-ops prioritize local farmers and producers, keeping your food miles low and your dollars circulating in the local economy. NLFC, for instance, sources its meat from farmers within 50 miles of New London and prioritizes purchasing from local or Minnesota-based businesses
Ethical Practices: Food co-ops, like NLFC, uphold values like fair trade, humane treatment of animals, and sustainable farming.
Inclusive Shopping: Unlike exclusive membership clubs, NLFC welcomes everyone. Whether you're a local resident or just passing through, the doors are open to you.
A Voice in the Business: For members, being part of a co-op means having a say in how things are run—an opportunity to shape the future of your local food system.

What Does NLFC Stand For?

The New London Food Cooperative is committed to building a food system that reflects the values of its community. From promoting fair wages for workers and ethical treatment of animals to reducing waste and addressing climate change, NLFC is more than just a grocery store—it’s a movement. Shopping at the co-op gives you the rare opportunity to make purchases in alignment with your values.

How Can You Get Involved?

Whether you’re looking to shop, join as a member, or simply learn more about how co-ops work, the New London Food Cooperative (NLFC) is here for you. While membership is not required, it’s a great way to deepen your connection to the co-op’s mission, enjoy additional benefits, and ensure the store will continue to operate in our community for years to come

So next time you’re considering where to buy your groceries, think about the impact of your choices. A food co-op like NLFC doesn’t just fill your pantry—it strengthens your community, supports local farmers, and works toward a sustainable future.

Stop by NLFC today to see what a difference a food co-op can make. Everyone’s welcome, and together, we’re building something bigger than just a grocery store. If you're not local to New London, Minnesota, I encourage you to find the food co-op nearest you!

-Dr. Sult

Functional Medicine: Root Cause Medicine

elizabeth@justbewell.info (Elizabeth Sult) — Mon, 24 Feb 2025 17:17:41 GMT

Functional Medicine is often referred to as Root Cause Medicine.

Functional Medicine is often referred to as Root Cause Medicine. This approach seeks to understand why an individual has developed an illness rather than simply addressing the symptoms. While conventional medicine typically prescribes medications to control symptoms, Functional Medicine goes deeper, identifying and addressing the factors that make a person susceptible to illness.

The Foundation of Root Cause Medicine

At the core of Functional Medicine are diet and lifestyle factors. These are the most critical components of health and healing. While supplements can help accelerate recovery, they are not the foundation—diet and lifestyle are.

Nutrition

A whole-food, Paleo-type diet is significantly more nutrient-dense than the standard American diet. Research suggests it provides 2.6 times more nutrition per calorie , ensuring that the body receives the essential nutrients needed for optimal function and healing.

Sleep & Relaxation

Modern society tends to be in a constant state of yang —always active, always on the go. However, true healing requires balance between yang ("fight or flight") and yin ("rest and digest"). Prioritizing sleep, relaxation, and recovery is essential for restoring health.

Exercise & Movement

Movement is crucial for healing, but over-exertion can be counterproductive . Exercise should be performed at a sub-symptom threshold level , meaning you should avoid pushing yourself to the point where you feel exhausted the next day. Instead, aim for about 80% of your capacity to allow for steady progress without overtaxing your system.

Stress Management & Emotional Healing

Chronic stress keeps the body in a fight-or-flight state , suppressing the immune system, impairing digestion, and making decision-making more difficult. Learning to manage stress through mindfulness, relaxation techniques, and lifestyle adjustments is essential for healing.

However, stress is not just about daily pressures—it is also rooted in past experiences and unresolved emotional wounds. Trauma, Adverse Childhood Experiences (ACEs), and Inner Child Work play a significant role in overall well-being.

ACEs & Trauma: Early life trauma and difficult childhood experiences can lead to chronic stress patterns, affecting both mental and physical health. Recognizing and addressing these experiences through therapeutic modalities, such as counseling, EMDR, or somatic therapy, can significantly impact healing.
Inner Child Work: Unresolved childhood wounds can manifest as chronic stress, self-sabotaging behaviors, and emotional dysregulation. Engaging in inner child healing practices, such as guided meditation, journaling, and therapy, can help release old patterns and foster emotional resilience.
Mindfulness & Somatic Healing: Bringing awareness to how emotions manifest physically in the body can support healing. Practices such as breathwork, yoga, and meditation can help regulate the nervous system and restore emotional balance.
Nervous System Regulation: Chronic stress can lead to dysregulation of the autonomic nervous system, keeping the body stuck in a heightened state of alertness. Techniques like vagus nerve stimulation, grounding exercises, and trauma-informed therapies can help bring the body back to a state of safety and balance.

Addressing stress at both the conscious and subconscious levels allows for deep and lasting healing. By integrating these approaches, individuals can break free from chronic stress patterns and support long-term health.

Relationships, Social Connection, & Sense of Purpose

Scientific research strongly supports the role of social connections in health . Unfortunately, illness can be isolating, but maintaining relationships is critical. Lack of social interaction has been linked to increased inflammation, heart disease, cancer, cognitive decline, metabolic dysfunction, and gut-brain axis disruption.

Humans are hardwired for community . Like chimpanzees, who groom each other constantly to strengthen social bonds, we thrive when we feel a sense of belonging and purpose. Our nervous systems are designed to function within our community, and social isolation can be profoundly damaging to both physical and mental health.

A strong sense of place and purpose plays a crucial role in healing. Feeling valued, connected, and engaged in meaningful relationships improves mental resilience, reduces stress, and promotes overall well-being. Finding a supportive community—whether through family, friends, social groups, or shared activities—can be as vital to health as diet and exercise.

Developing deep connections and a strong sense of purpose can:

Enhance emotional well-being and reduce anxiety and depression.
Lower inflammation and improve immune function.
Support heart health and longevity.
Improve cognitive function and reduce the risk of neurodegenerative diseases.
Create a buffer against life’s stresses, helping individuals cope with adversity more effectively.

Healing is not just about the body—it’s also about feeling connected, seen, and valued within a community. Prioritizing relationships, seeking social support, and cultivating a meaningful life are essential components of true health and vitality.

The Role of Supplements

Supplements act as accelerators rather than solutions on their own. They help shift physiology back toward a homeodynamic balance , where the body naturally restores itself to health. While homeostasis aims to maintain balance, chronic illness can create a new, dysfunctional equilibrium. Supplements aid in resetting the body's systems toward optimal function, but they work best when combined with a solid foundation of proper diet, sleep, movement, stress management, and social connection.

Comprehensive Support for Your Health

Our approach is designed to address all these modifiable lifestyle factors . We offer strategies and programs to help you integrate these key areas into your daily life, empowering you to achieve real, lasting health improvements.

Your healing journey begins with the right foundation— let’s work together to find your root cause and restore your health.

Low Toxin Chocolate

Tue, 11 Feb 2025 16:56:26 GMT

Our Low Toxin Chocolate Picks

We shared on our social media accounts in January the unfortunate news that chocolate can be very toxic for us to consume. (We get it...we're sad too!)

Why? Cocoa beans absorb heavy metals like lead and cadmium from the soil and during processing. While some chocolate contains concerning levels of heavy metals, there are some safer options that still contain some heavy metals but at a much lower level.

These are 5 options that are low in toxins that are easy to find:

Ghirardelli Intense Dark (86% Cacao)

Ghirardelli Intense Dark Chocolate Twilight Delight (72% Cacao) *slightly milder dark chocolate experience

Valrhona Abinao Dark Chocolate (85% Cacao)

Sam's Choice (Walmart) Dark Chocolate (85% Cocoa)

Lindt Classic Recipe Milk Chocolate

We love picking up chocolate from the New London Food Co-op as they carry numerous low toxin chocolate options as well!

Save this information so you can refer back to it next time you find yourself looking for a delicious chocolate bar to enjoy!

-Dr. Sult & Elizabeth

The Power of Quality Time in Relationships

Wed, 05 Feb 2025 22:43:38 GMT

Why Relationships Need More Than Just Time

They Need Quality Time

In today’s fast-paced world, it’s easy to get caught up in the day-to-day grind and assume that simply being around each other is enough to maintain a strong relationship. But the truth is, it’s not about the amount of time we spend together, it’s about how we spend it.

That’s something we were reminded of during a recent dinner at Garden on 6th in Alexandria . The food was incredible—the bruschetta, mushroom ravioli, and kale & quinoa bowl were all amazing, and we couldn’t resist the flourless chocolate torte . But what made the evening truly special wasn’t the menu—it was the intentional time we took to connect .

Why Quality Time is Essential

For us, maintaining a strong relationship means we are intentional about having focused, meaningful interactions . Quality time isn’t about grand gestures or extravagant trips; it’s about being fully present , whether that’s during a dinner date, a walk in the park, or even a simple conversation over coffee (tea for Tom).

We notice this time spent together helps to fuel our relationship in multiple ways.

✔️ It keeps the passion alive – Shared experiences and uninterrupted time together reignite the connection between us. Thinking about our time together and the conversations we share brings me goosebumps. It is so amazing to connect with someone on such a deep level. Whether it is with our partners, family, friends; these connections give us a passion for life.

✔️ It builds trust and commitment – Prioritizing our relationship shows one another that we matter, strengthening our emotional bond, helping to build trust. Where my “trust meter” is at is a good indicator for me if we are spending enough quality time together. While Tom and I spend a lot of time in the same vicinity (we work together at the clinic), our days are often quite parallel with little deep discussions or interactions-its all about our important work! This makes it extra important for us to take time to connect, letting the workday and stressors go.

✔️ It reduces stress – Spending time together provides emotional support, helping both of us to navigate life’s challenges. If I am feeling stressed-I say it out loud to Tom. I explain what I am feeling, sometimes why but other times I am not even sure why. When I bring it to light, talk it out with him, it often helps me to uncover and realize why I am feeling overwhelmed. His softness and ability to listen also helps to strengthen our bond.

✔️ It improves communication – Meaningful conversations (not just logistical check-ins!) help prevent misunderstandings and deepen connection. If I am feeling upset about something he said or did-I will say it! I try to do this right away, to prevent it from building emotions and growing. Spending quality time together allows this bond between us to remain strong, giving me the confidence to share with him my concerns.

✔️ It creates lasting memories – The time you invest in each other today becomes the foundation of a lifetime of shared stories. I love our time together. Building a foundation of quality time, allows us to keep this strong and reflect on the great times we have had together while continuing to make more wonderful memories. While we enjoy traveling, we know that we don’t always have time for a week or even weekend getaway. Spending quality time together often looks like a walk around town, stopping into Goat Ridge, taking a ride in the car, or even snuggling up on the couch without any distractions. It is these small intentional moments that really add up.

✔️ It boosts emotional well-being – Having a strong, supportive relationship can help combat feelings of loneliness and even reduce symptoms of depression. I used to struggle with depression, anxiety, and just overall feeling lonely. I no longer do. I believe this to be due to my intention to create meaningful connections and relationships. When my children are talking to me I stop what I am doing and listen. When my grandchildren are over, my to-do list, no matter how urgent is put on hold and no longer takes up space in my mind. I try to be present in all I do. This helps me to feel connected to those around me, because I am allowing myself to be more fully present. I have found that my life wasn’t lacking a perfect relationship, it was lacking me showing up for my life and taking the courage, time and awareness to be fully present. THAT has made all the difference in my emotional well-being.

How to Prioritize Quality Time and Connections with Others in a Busy Life

Make It a Priority – If you don’t schedule it, it won’t happen. Set aside dedicated time for each other, even if it’s just a short daily check-in at lunch or end of day.

Put Away the Distractions – No phones, no TV, no multitasking. Being fully present is one of the most meaningful ways to show love. I try to have a no phones rule at the end of the evening. This is not only a distraction when you could be connecting with your partner, but also can interfere with sleep as blue light from your devices suppressed the release of melatonin, the hormone that helps you to feel sleepy. It can also delay your natural sleep cycle, increase mental stimulation, and increase stress and anxiety. I find putting down my phone in the evening not only helps me to connect more with those around me, including Tom, but also to sleep better!

Try New Experiences Together – Whether it’s trying a new restaurant (like we did!) or picking up a hobby together, novelty helps strengthen bonds. This month we are taking a ski trip together with family. Time on the slopes helps us to connect with a fun activity!

Make the Small Moments Count – Not every moment has to be planned. A quick hug, a shared joke, or a walk after dinner can be just as meaningful. I love when Tom stops to kiss me on the cheek, put his arm on my back-oh those are the moments. And hugs from my kids and grandkids are the BEST!

Love is in the Little Things

What I took away from our dinner at Garden on 6th is that quality time doesn’t have to be complicated, it just has to be intentional . Whether it’s a fancy night out or a simple conversation over coffee, making space for real connection keeps relationships strong.

So, let’s put the phones down. Let’s carve out time. Let’s be present . Because in the end, relationships don’t thrive on proximity alone—they thrive on presence . While February is a great reminder on why we love, love…lets get back in the habit of creating the intention of bringing connection to the frontline in all we do.

How do you and your loved ones make time for each other? I’d love to hear your thoughts! ��

-Elizabeth

Born Divergent

Wed, 22 Jan 2025 22:14:27 GMT

Born Divergent

I was born the fourth of five children, an Air Force brat. By early school years, it was clear I was not typical. Reading was hard. Math and science were great. History, not so much.

I like to think that I was so good in third grade that I was invited back. My second stint in third grade was at a special school. Most of the kids there had “behavioral” problems. I extended my vocabulary those years, mostly with four-letter words.

I was diagnosed with Dyslexia.

Dyslexia is a common learning disability that affects a person's ability to read, spell, and write. It is neurobiological in origin, meaning it stems from differences in how the brain processes language. Individuals with dyslexia often have difficulties with accurate and fluent word recognition, spelling, and decoding abilities. These challenges are typically unexpected in relation to other cognitive abilities and the provision of effective classroom instruction. People with Dyslexia are in the group of Neurodivergent, as apposed to most of you who are Neurotypical.

“Many people with dyslexia truly suffer, and their lives are worse off for having had that disability.”

~Malcolm Gladwell

I was out of Special Education and back in mainstream fourth grade classrooms. The teacher was holding up a magazine and asking if anyone had seen it before. I raised my hand because it was used in my special education classes. He asked me to name it. It was written clearly as day on the cover. I said High Life… It was High Light. Laughter ensued.

That evening, on the bus home, a kid from my class stood up to tell everyone, “This guy can't even read.”

“I didn't read a book until I was 31 years old when I was diagnosed with dyslexia. Books terrified me. They made me nervous. Now I know you can travel to the bottom of the ocean or to outer space or anywhere in between without leaving your armchair, and I'm so, so sorry I couldn't read when I was younger.” ~Henry Winkler

In seventh grade, I was in the required Typing class, yes typing, not keyboarding. At the end of the first semester the teacher called me up to his desk. He told me he could see me trying, he was giving me a C even though I had earned a D.

"I was diagnosed with dyslexia - I struggled a lot in school and didn't enjoy it. I'm not great when it comes to sitting in a classroom - I'm much more about doing things. Boxing massively helped with that frustration and anger.” ~Luke Campbell

I really did not like school until college. I love college with a few exceptions. One day in class, the professor returned papers. The room was generally silent. As he approached me, he said, “I really enjoyed your paper”. Of course, that was a thrill, and as you might expect, I suddenly had delusions of an A. Not so, a C. After class, I asked him about it he said there were too many misspelled words. I “learned” that day that spelling was more important than ideas. Something that took me years to unravel. You can look at my report cards and see when I had a girlfriend and when I was between. These were the days before spell check.

“You can be extremely bright and still have dyslexia. You just have to understand how you learn and how you process information. When you know that, you can overcome a lot of the obstacles that come with dyslexia.” ~Tim Tebow

For most of my life, despite counseling and meditation, I have been prone to sudden explosive bursts of anger. These episodes come on when I am stressed, there is too much sensory stimulation, or I am feeling other strong negative emotions. These are often called meltdowns. They feel entirely out of my control. Like “blind rage.” They leave me feeling small, defeated, and worthless.

Not long ago I was listening to a radio show about Adult Autistic Spectrum Disorder (Adult ASD). One of the people described how she had to carefully control the radio and environment when she was driving with her kids. She was prone to get overwhelmed and having one of these meltdowns.

I have been treating ASD as a physician for years. I have seen kids go from being nonverbal and un-potty trained to going to college. I never once thought of myself as “On the Spectrum,” yet this radio show started me thinking. I took a screening test.

“My two little twin brothers have autism, so I grew up around it and misunderstood it for a long time.”

~Lakeith Stanfield

I have Dyslexia, and am an introvert. I thought I got frustrated and had my meltdowns. But there are different from being frustrated. They come over me. They are not of my volition; they are controlling me. I have spent some time trying to get my head around this new diagnosis. I have read deeply about these meltdowns.

“Think of it like this…you are crossing the road and you see an out-of-control car careening towards you. It would be ridiculous for a person to tell us to calm down, or to expect us to chat, while they are in imminent danger of being hit. We have one thing only to do at this point, we have only one focus: get out of the way of that car.”

“The straw that breaks our back (final trigger) may not seem to make sense. It may seem small to an outsider, but to us, it is that one drop in the bucket that makes it completely overflow.”

~ Meltdowns & shutdowns | Embrace Autism

Not an excuse, a reason. These meltdowns are not pleasant. They are draining, belittling, and shameful to me. They are probably worse for those who witness them or are the unintended target of them. They are mine, and mine alone. But now I have a better handle on what is causing these things. Things like crowded, noisy spaces. Sensory overload. Strong emotions.

“Normal people have an incredible lack of empathy. They have good emotional empathy, but they don't have much empathy for the autistic kid who is screaming at the baseball game because he can't stand the sensory overload. Or the autistic kid having a meltdown in the school cafeteria because there's too much stimulation.” ~Temple Grandin

When one of these meltdowns occurs I am the villain. I have caused a great evil. In my mind it's like blaming the patient for his seizure, or heart attack, or cancer. I don’t like it either.

“Let's get into talking about how autism is similar animal behavior. The thing is I don't think in a language, and animals don't think in a language. It's sensory based thinking, thinking in pictures, thinking in smells, thinking in touches. It's putting these sensory based memories into categories.” ~Temple Grandin

There is a positive side to Adult ASD. I have a rare and intense ability to concentrate. My family will tell you if I am studying something, a bomb could go off next to me, and I would not notice. Mostly they tell me that not as a compliment. I easily find connections between things that seem unrelated. This allows for unique solutions to complex problems.

“Mild autism can give you a genius like Einstein. If you have severe autism, you could remain nonverbal. You don't want people to be on the severe end of the spectrum. But if you got rid of all the autism genetics, you wouldn't have science or art. All you would have is a bunch of social 'yak yaks.'”

~Temple Grandin

I am Neurodivergent with both Dyslexia and Adult ASD. But I see it as my advantage. It gives me empathy for those who are suffering. It helps me solve some of my patients' most complex problems. For that, I am grateful.

“Autism is part of who I am.”

~Temple Grandin

-Dr. Sult

The Journey of a Middle Age Woman: Redefining Strength, Beauty and Purpose

Mon, 13 Jan 2025 19:20:46 GMT

The Journey of a Middle Age Woman:

Redefining Strength, Beauty, and Purpose

What is a middle-aged woman?

She was innocent as a child.

Lived through the awkward, invincible teens,

Thinking she knew it all, fearless and bold.

She has endured the insecurities of her 20s,

Questioning herself at every turn,

But daring to dream despite the doubt.

She has survived the whirlwind of her 30s,

Pouring herself into raising children, careers

Navigating chaos and finding resilience and transformation.

In her 40s, something shifted.

She began to notice herself, to discover who she is.

The layers of 40 years of conditioning fell away.

Society’s expectations no longer defined her.

While her vibrant, smooth skin may have softened,

She has traded it for wisdom etched in wrinkles.

And she is not only okay with that,

She is excited for what the future brings.

For the first time, she feels truly free.

Not the freedom you might expect,

But freedom from her own judgments.

And without those judgments, no others matter.

She stands confidently, certain of her path.

She can regret but chooses to let regrets go, previous choices do not define her.

Knowing that at the time,

She could not have done it any differently.

This knowledge comes from experience,

From living, learning, and growing.

She is not defined by numbers or years,

She is defined by her journey.

She is me.

I am her.

I am ready for what comes next

~Elizabeth

Coffee as Mantra: A Simple Practice of Mindful Presence

elizabeth@justbewell.info (Elizabeth Sult) — Wed, 18 Dec 2024 16:58:13 GMT

Coffee as Mantra: A Simple Practice of Mindful Presence

Mindfulness is often described as being fully present in the moment. It sounds simple, but simplicity rarely means ease. The mind loves to wander—pulling us into plans for the future, ruminations about the past, or the noise of what’s happening around us. Anchoring ourselves in the present moment can feel elusive. And yet, sometimes all we need is a doorway—a small, ordinary ritual that draws us into stillness and presence.

For me, that doorway is my morning green tea with mango. For you, it might be coffee, tea, or another beloved beverage. This ritual, which I call “coffee as mantra," is a mindfulness exercise that invites you to immerse yourself in the full sensory experience of a simple, everyday pleasure.

In this hurried world, we often drink coffee or tea on autopilot—grabbing it out of habit, sipping it while scrolling through our phones, or rushing to our next obligation. But what if we made it sacred? What if, for just a few moments, that cup of coffee or tea became not just something we consume, but something we experience?

The Practice: Immersion in the Senses
Begin by making your chosen beverage intentionally. Allow yourself to slow down. Notice the sound as it pours into your cup—perhaps the hiss of a steaming kettle, the bubbling of a French press, or the drip of a coffee maker. Feel the warmth of the cup in your hands, the contrast of the smooth ceramic or the heat radiating through a paper sleeve. Inhale deeply. What does it smell like? Is the aroma earthy, sweet, floral, or rich?

Take a sip, and pause. Truly *taste* it. Notice the temperature, the way the flavor rolls across your tongue, the texture as you swallow. Maybe there’s a hint of bitterness or a note of sweetness, something bold or something delicate. Hold your focus on these sensations. The present moment lives in the way the tea feels against your lips, the weight of the mug in your hands, the quiet steam rising.

If your mind begins to wander—and it likely will—gently, without judgment, bring yourself back to the experience. This moment isn’t about clearing your mind entirely; it’s about *returning*. With every extraneous thought that floats through, you simply notice it, let it go, and come back to your cup. The aroma. The flavor. The warmth. The here and now.

Why It Matters
In practicing mindfulness through such a simple ritual, you are training your mind to be present. These tiny moments of stillness accumulate, like drops of water in a well. Over time, you may find it easier to anchor yourself in the moment—not just during coffee, but throughout your day.

This exercise also reawakens your senses. In a world that numbs us with overstimulation, pausing to immerse ourselves in simple pleasures can be profoundly grounding. A cup of coffee becomes more than caffeine; it becomes a gateway to appreciating the richness of everyday life.

Luxuriate in the Ordinary
This is the invitation: to luxuriate in the sensory experience of your beverage. It doesn’t need to be exotic or expensive. It simply needs to be yours. Coffee, green tea with mango, herbal tea, or even hot water with lemon—it doesn’t matter. What matters is the intention to be fully present.

Let the act of drinking your coffee or tea be a small, beautiful meditation. A moment when you give yourself permission to just *be*. No goals, no distractions—just you and the cup in your hands.

In these moments of mindfulness, we find a kind of quiet joy. A deeper connection to ourselves. And a reminder that even in our busyness, even in our striving, there is beauty to be found in the simplest of rituals.

So tomorrow morning—or this very moment—let your coffee or tea become your mantra. Let it anchor you, calm you, and bring you home to yourself.

Thanks for reading!

- Dr. Sult

One Thing To Do If You Are Chronically Unwell

Mon, 18 Nov 2024 18:27:37 GMT

One Thing To Do If You Are Chronically Unwell

When you are chronically unwell, it can feel like an endless cycle of pain, frustration, and expectations—expectations to feel better, to keep going, or to meet the demands of everyday life. But if there is one thing that can offer relief in this challenging journey, it is mindfulness practice.

Why Get Mindful?

Mindfulness isn’t about ignoring your pain or giving up on improving your health. Instead, it’s about embracing what is happening in the present moment. It’s a practice of acceptance —not defeat. Mindfulness allows you to acknowledge the reality of your situation without adding the weight of judgment or the pressure of “shoulds.”

What Does This Mean?

You might feel pressure to think, “I should feel better by now,” “I should be able to do more,” or “I should be stronger.” These “shoulds” only add to your emotional burden, increasing stress and preventing you from being fully present in the healing process.

By accepting what is happening to you right now —without judgment—you free yourself from these pressures. This practice doesn’t mean giving up; it’s about creating space . When you stop resisting reality, you give your mind and body the space they need to heal.

What is Mindfulness?

Mindfulness is simply doing what you are doing and nothing else . It means being fully present in each moment, whether eating, walking, breathing, or simply sitting. You are aware of what you’re doing without distraction, fully engaged in the present activity, and not preoccupied by worries, frustrations, or other thoughts.

This simple definition captures the heart of mindfulness. It’s not a complex technique but rather a way of living in the present . You can start small by focusing on your breath or noticing the sensations in your body as you move or rest.

Elaborating on Mindfulness

Mindfulness is a practice rooted in awareness . When you are mindful, you allow yourself to notice what is happening—both in your body and mind—without judgment. Here’s why it can be especially powerful for those dealing with chronic illness:

Acceptance of Reality : Chronic illness often brings unpredictable symptoms. Instead of battling against your body, mindfulness allows you to accept your current state. This doesn’t mean you don’t seek healing; it means you accept the present moment for what it is, rather than resisting or denying it.
Freedom from “Should” : We often carry expectations about what we should be able to do, feel, or accomplish, especially when facing illness. Mindfulness gives you the freedom to release these expectations. You don’t have to feel guilty for not meeting some external standard. Instead, you can simply be where you are.
Unburden Yourself : By being mindful, you permit yourself to let go of the burdens of expectation, judgment, and frustration. You stop fighting against reality and start working with it. This mindset shift can reduce stress and help your body’s natural healing processes.
Creating Space for Healing : Mindfulness gives you space to breathe, to rest, and to heal. Healing isn’t always about doing more; sometimes, it’s about doing less. Creating space for stillness and presence allows your mind and body to recalibrate and focus on recovery.

Practical Tips to Get Started with Mindfulness

Focus on your breath : Spend just five minutes focusing on your breathing. Notice how it feels as air enters and leaves your body. If your mind wanders, gently bring it back to the breath.
Do one thing at a time : Whether it’s eating, walking, or even washing your hands, try to give your full attention to the activity. Notice the sensations, smells, or sounds involved in your actions.
Observe without judgment : If you feel pain or discomfort, try not to label it as “good” or “bad.” Just notice it and acknowledge it. This simple observation can reduce the emotional burden attached to physical sensations.

Aging Vibrantly

Wed, 06 Nov 2024 21:08:10 GMT

Aging Vibrantly

Sofia Loren, when asked, “What is your secret to growing older so beautifully?” reportedly said. “Never groan when you stand up.”

I am 68 years old. I lost my wife of 30 years to an 8-year battle with cancer. Elizabeth, my now wife, is much younger than me. Plus, we live with 4 generations, 8 Humans, and 5 dogs.

I don’t have time to age!

“The Longer I live, the more beautiful life becomes.”

~Frank Lloyd Wright

A few weeks ago, I was backpacking with my stepson and his friend. They are 20-somethings, I am not. As we hiked along the Superior hiking trail, I could see them… not so slowly pulling ahead. That gave me time to think. I was always the guy pulling ahead. I was the “Young Turk, the warrior” no longer. At some point, you move from the “warrior class” to the “wisdom class.” It is a transition that can be hard; no longer the physical leader, now the advisor, the wisdom keeper.

“Aging is not ’Lost youth’ but a new stage of opportunity and strength”

~Betty Friedan

I have always said that heaven must have grandkids and dogs all over you. Well, this morning, I was in heaven. Just as Lincoln, our youngest, was crawling into bed to snuggle, our grandson got up early, let all the dogs loose, and showed up in our bedroom. Then came the whole menagerie—three generations, four people, and three dogs in one bed.

There was a time when I might have been mad… Get out of here. Let me sleep. But no longer. I lean into it, smile, and feel deep love.

“I’m happy to report that my inner child is still ageless.”

~James Broughton

I have a group of friends. For over twenty years, we have called ourselves “The Geriatric Telemark Society (GTS).” Telemark is a type of free-healing downhill skiing. In the old days, we would pull sleds into the backcountry and ski the peaks. Then we started being taken in by snowcat or helicopter, climbing the mountains, and skiing off. More recently, we have been going to a resort and getting carted up by the lifts. We may also do a “slack country day” off the back side of the mountain. I shared an old video of deep powder and big lines in our text group. One of the GTS replied, “Stop sending these. They make me cry.”

“Youth is the most beautiful thing in the world – and what a pity it must be wasted on children.”

~Bernard Shaw

We rarely talk about the old days. We mostly focus on the next adventure, even if that next adventure is a bit more tame than it was in the old days. Not so long ago, the adventure was the funeral of our close friend.

I have many more adventures in me. They might involve sleeping with the whole menagerie, backpacking with some 20-somethings, skiing with family or old friends, or something new.

“In the end, it's not the years in your life that count. It’s the life in your years;”

~Abraham Lincoln

Life is what happens between your plans… or in spite of them.

A patient recently told me that her father; “Lived life as if everyone loved him.” What an amazing thing. Imagine, for a moment, that everyone loves you, and you love them.

I try to live a beautiful life. Filled with wonderful food, family, friends, and activity.

“Life is really simple, but we insist on making it complicated.”

~Confucius

-Dr. Sult

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