Getting adequate sleep is another critical factor, as your body needs 7–9 hours of quality rest each night to recover and repair. Pair good sleep with regular exercise, such as walking, yoga, or strength training, to improve circulation and strengthen your immune response. Managing stress is equally important, as high stress levels can weaken your immunity. Relaxation techniques like meditation and deep breathing can help keep stress in check. Incorporating immune-boosting foods into your diet is a natural way to support your health. Foods rich in vitamin C, such as oranges, grapefruits, bell peppers, and strawberries, are excellent choices, along with zinc-rich options like pumpkin seeds, chickpeas, and nuts. Probiotic-rich foods such as yogurt with live cultures, kefir, and fermented vegetables like sauerkraut and kimchi can enhance gut health, which is closely linked to immune function. Antioxidant-packed foods like berries, spinach, and sweet potatoes, along with anti-inflammatory choices like turmeric, ginger, and fatty fish, offer additional protection. Recommended supplements (for the entire family) include:
Day 2: Know Your NumbersDid you know there are more medical testing options than just blood work and lab results? At Flourish Medical + Wellness we take a holistic approach to medicine. Therefore, we offer more testing options than the typical blood work labs. What this means for you is that we can use clinical results to determine the cause of physical symptoms you may be experiencing. These deeper-dive options will help us see the full picture of your health and create a personalized treatment plan. And when we review your test results, we consider optimal vs. “normal” ranges. Normal is based on 95% of people who are tested. This includes healthy and SICK people. We don’t compare you to other sick people here at Flourish. We want you to be optimal – healthy! Learn more from this helpful video. Once you’ve had your second visit with us you will understand why Flourish is different than any medical provider you’ve seen in the past. Day 3: Hydration TipsStaying hydrated is just as important in the winter as it is during warmer months, even though you may feel less thirsty in colder weather. Proper hydration supports digestion, circulation, and immune function, and it’s especially vital during flu season to help your body stay resilient. Along with water, maintaining your electrolyte balance is essential, as electrolytes like sodium, potassium, and magnesium help regulate fluid levels, muscle function, and energy. You can boost electrolyte intake naturally by adding foods like bananas, citrus fruits, leafy greens, and seeds to your diet or by sipping on electrolyte-rich drinks, such as coconut water or our recommended electrolyte powder LMNT. To make water more appealing, try infusing it with seasonal fruits and herbs—slices of oranges, apples, or pears combined with a sprig of rosemary, or a cinnamon stick add a delicious, wintery twist. Warm beverages like herbal teas or hot water with lemon and honey can also help you stay hydrated while offering comfort on chilly days. By prioritizing hydration and electrolytes, you’ll give your body the support it needs to thrive during the colder months. Day 4: Female Hormones in HarmonyWe need to bring the topic of peri/menopause front and center! It’s no longer just something women “need to live with.” Women on average are healthier than men during the first two-thirds of their lifespan. The last one-third (after menopause) this changes and men on average are healthier than women. "... Jackie looked at me and my symptoms... She set treatment up and I remember how good I felt after I was treated... Biote Pellets have done so many GREAT things for me. #1 biggest improvement is my mental health has never been better, #2 energy levels are amazing, #3 memory hasn’t been this good in years. And my thyroid was low, too so... those issues are improving now." - Paula A. Day 5: Family First WellnessKeeping the whole family healthy starts with creating routines that prioritize wellness for everyone. Encourage regular handwashing, especially before meals and after coming home from school, work, or outings, to minimize the spread of germs. Focus on balanced, nutrient-dense meals rich in fruits, vegetables, and lean proteins to support immune health, and make staying hydrated a family habit by keeping water bottles accessible for everyone. Adequate sleep is vital for all ages, so establish consistent bedtime routines that allow enough rest for both children and adults. Stay active together by incorporating family walks, bike rides, or indoor activities like fitness programs, which not only promote physical health but also strengthen your bond. Manage stress as a family by setting aside time for relaxation, whether through mindfulness practices, reading, or simply enjoying quality time together. By making these habits a part of your daily life, you can help ensure your family stays healthy and resilient throughout the year. Here are some recommended supplements to have on hand:
Day 6: Get to Know Your Health PractitionersThe team at Flourish Medical + Wellness is a dedicated group of professionals specializing in holistic and integrative care. Led by founder Jackie Tewes, MSN, APRN, CNP, and co-owner Tad Tewes, MPAS, PA-C, the staff includes experienced nurse practitioners, physician assistant, registered nurses, and patient services representatives. They emphasize preventive health, wellness, hormone therapy, and personalized care, supporting patients through various life stages. The team’s diverse expertise ensures comprehensive support for physical and emotional well-being. For more details, visit our team page. Learn more about becoming a Flourish patient. Day 7: Weight Loss IdeasSustainable weight loss is best approached with a balanced and individualized strategy that considers factors like nutrition, exercise, mental well-being, and long-term habits to promote lasting results and a healthier lifestyle. Restoring optimal hormone levels, testosterone, estradiol, and thyroid, is an integral part of a successful weight loss plan. This makes weight loss more attainable as well as sustainable! High toxin load also contributes to weight gain and weight loss resistance as toxins are fat soluble. Therefore, detoxification may be necessary to jumpstart weight loss, or to push beyond a weight loss plateau. Sustained weight loss is best achieved by optimizing hormones and thyroid, removing excess toxins, and implementing effective diet and exercise plans. We’re here to help. We offer toxin testing and the InBody scan for a deeper understanding of your personal weight loss needs. Schedule an initial consultation and learn more on our YouTube Channel. If you are struggling with weight gain you can't lose, perimenopause, menopause and/or weight gain PLEASE do yourself a favor and see Jackie. Traditional and Western medicine just couldn't seem to help. It's worth your investment." Day 8: What is your menopause IQ?Have you heard (or thought) of these myths regarding menopause? Myth #1: Menopause Means the End of Your Sex Life Myth #2: Hormone Replacement Therapy (HRT) is the Only Treatment Myth #3: Menopause Only Affects Women's Reproductive Systems Myth #4: Menopause is the Same for Every Woman Do NOT believe them! Perimenopause and menopause are natural phases in a woman's life that can be accompanied by a variety of symptoms. By understanding these changes and dispelling common myths and misconceptions, women can take control of their health and well-being during this transitional period. You do not have to suffer with these symptoms. At Flourish we recommend bioidentical/iso-molecular HRT only. We offer different modalities – patches, creams, and pellets. Speak with your provider regarding which is best for you. You don’t have to suffer in silence! We offer greater insight in this blog post and webinar. Day 9: Give the Gift of HealthWellness gifts are a thoughtful way to support health and relaxation during the holiday season. Consider items like aromatherapy diffusers with calming essential oils, cozy weighted blankets, or self-care kits with bath salts, and skincare essentials. Fitness-related gifts such as yoga mats, resistance bands, or virtual class memberships are great for staying active. For stress relief, journals, guided meditation apps, or subscription boxes for herbal teas or healthy snacks make excellent options. Personalized wellness items, like a gift certificate for a massage or Flourish care, add a meaningful touch. This month we are offering a Gift Card Special at our clinic. Call or stop in to purchase a $100 gift card and receive a $20 bonus for yourself! Day 10: Man-up Your HormonesThe normal aging process is starting at an even younger age for men due to toxins in our products, high stress levels, hormone-infused foods, and synthetic medications. Men experience a gradual reduction in testosterone levels over time, which leads to unwanted symptoms. The medical term for this is andropause. Andropause (aka Manopause) starts somewhere in the mid to upper 30s for most men. A gradual decline happens from then on. Men can see body composition changes, mood changes, lower motivation, and changes in sexual function just to name a few. We strongly do not recommend synthetic testosterone injections. These can come along with significant risks and side effects. You do not have to suffer with these symptoms. At Flourish we recommend bioidentical/iso-molecular HRT only. We offer different modalities – gels, creams, and pellets. Speak with your provider regarding which is best for you. Our patients share their story and invite you to seek the care you deserve. Day 11: Foundational Health At Flourish, our focus is foundational health! We believe God created the body in a remarkable way that can heal and function at a high level if there is a healthy foundation present. This includes healthy lifestyle habits, removing things (toxins) that may be disrupting the foundation, and refilling tanks that may be empty. Resetting and restoring the foundation allows the body to function as God designed! You will find daily, weekly, and monthly recommendations in this helpful guide. Day 12: Set your Wellness IntentionsTo set achievable wellness resolutions for the new year, start by focusing on small, measurable goals. We encourage you to choose one or two areas to improve, such as increasing daily water intake, getting more sleep, or practicing mindfulness for a few minutes each day. Be sure to set realistic timelines and track your progress to stay motivated. Remember the importance of balance—incorporating exercise into daily routines but also prioritizing mental health with self-care practices. Remember, consistency is key, and progress is often about small, sustainable changes over time. We offer many helpful free resources on our website.
If you would like guidance, treatment, and support – consider partnering with us during your wellness journey.
Young ChildrenIndependent and active! Young children get into everything their curious hands can reach. Home safety is as important as hygiene. Check your home for hazards like stairs, water zones like pet bowls, and small toy choking risks. Let's listen to the advice of medical and dental professionals for preventative measures and childhood wellness recommendations. Steps like brushing their teeth, not overusing humidifiers, frequent hand-washing, and covering coughs are daily essentials in the well-being of your young child. TeenagersEssentials for the healthy teenager include eating right, staying active, and getting enough sleep. Easier to say than to do.... or enforce. But planning ahead and being consistent might guide your teen toward making healthy choices naturally. Offering healthy food options at home, taking family hikes, spending time unplugged in nature, and enjoying family meals together will help to create a lifestyle of wellness. Mental and emotional health play an important role in the aging process for tweens and teens. Keeping their emotional needs on your radar and being aware of drastic changes in mood is essential. Reach out to a medical professional as a resource. Supporting and encouraging your teen to become involved in sports and physical activity and visiting your dentist and doctor regularly are two great steps toward healthy aging, too. 20-SomethingsOh so wise and yet, so young - twenty-year olds feel free and youthful. But, now is the ideal time to adopt good habits that will lead to healthy aging. Establish healthy sleep habits now for physical and mental well-being. Learn to cook healthy meals at home, maintain an active lifestyle, and protect your skin with SPF every day! These habits are a great way to set the wellness course. In your twenties, you should get a physical exam every year and make your health a priority. Knowing your limitations on social activities and reducing stressful situations are needed for all age groups, but at 20-something your energy seems boundless, so you may need a reminder to practice moderation. Mid 30s-40sYour mid-thirties can be a milestone for many reasons. You might be enjoying career advancement and a larger social circle. Perhaps you've established an active lifestyle and are making better eating choices. While these things are essential for healthy living, your body is going to age at a different rate and make some major shifts in the coming years. Awareness and strategy will help you stay the course. Your diet should include more high-fiber foods as they will give you fewer years of biologic aging. And bone density is formed in our younger years, so by age 30 new bone formation is completed. We recommend annual wellness visits and labs to check your vitamin D level. Vitamin D turns into calcium in the body. The exercise routine you currently enjoy may need to change. Muscle mass decreases 3-8% per decade after age 30, so you should be adding strength training to your routine three times per week to boost your metabolism, burn fat, and remain lean. Male and female hormonal changes can begin as early as age 25, but now is when you need to pay extra attention. Many symptoms and discomforts could be a sign of increased risk for disease. Schedule a consultation with us and learn more about recommended hormone treatments and live the healthy full life God intended for you. 50+Degenerative conditions can start earlier in life, but typically 50 is the age when we see and feel dramatic changes in our body. It serves as a reminder of the importance of wellness exams for early detection and symptom diagnosis; and reinforces the value of maintaining an active lifestyle. This generation (Baby Boomers) has more 55+ active living communities available to them than any elderly generation in the past. Great resources are available to them, and the options are vast. We invite you to learn more about osteoporosis and its effects on aging. Two Important Factors on Aging(1) Prevention There is a reason why many health and medical insurance plans include free annual screenings and wellness exams. It's because they work. Early detection and diagnosis significantly improves your health and quality of life. (2) Toxin Exposure At any age, we should be concerned about our exposure to toxins. We share some frightening insights in this blog post. You may want to review it! We list specific information on the environment we are exposed to. Did you know toxins are fat soluble? It means they are stored in our fat and can remain in our bodies for years, or even decades. This causes changes in our bodies and greatly affects our aging process. Our body cannot keep up the fight without our help. Therefore, we need to avoid new exposure and actively work to remove the old toxins. Not Just Great Advice: These 10 Tips will help maintain a healthy lifestyle, but they focus on the "staying" healthy concept. We want to help you "start" a healthy lifestyle. The post is very inspiring and nicely outlines each area of our life as a specific focus. Actively making healthy choices in the exercise, diet, social, and mental areas of our life will support wellness. At Flourish, we'd add a spiritual focus to bring wellness into the fullness of life as God intends it: wholeness. Learn more about our team approach to your health and wholeness. And contact us with questions today.
In the midst of our bustling lives and convenience-oriented diets, it's crucial to shed light on the importance of heart health. February is Heart Health Awareness Month, a timely opportunity to explore comprehensive strategies, including functional medicine, for cardiovascular well-being. It's essential not only to focus on managing cholesterol but also to examine the potential negative impacts of relying solely on medication. Flourish's Approach to Addressing High Cholesterol:
Approaching heart health with lowering cholesterol as the goal, here are some considerations and healthy tips.Understanding Functional Medicine:Functional medicine, a holistic approach, seeks to address the root causes of health issues rather than merely treating symptoms. In the context of heart health, functional medicine takes into account various factors such as genetics, lifestyle, nutrition, and environmental influences to create a personalized plan for prevention and treatment. Tips for Lowering Cholesterol:
Nutrition Tips for Heart Health:
Considering Medication's Negative Impact: While medications can play a role in managing cholesterol, it's essential to acknowledge potential downsides. Medications may carry side effects, ranging from muscle pain to liver issues. Furthermore, relying solely on medication may lead to a false sense of security, potentially neglecting lifestyle changes that are crucial for long-term heart health.
At Flourish Medical + Wellness, we want you to thrive. That’s why we commemorate Heart Health Awareness Month and invite you to commit to prioritizing cardiovascular well-being. Functional Medicine, combined with lifestyle changes and nutritional adjustments, provides a holistic approach to heart health. Additionally, considering the potential negative impacts of relying solely on medication encourages a more balanced approach. By making informed choices, we can work towards reducing the risk of heart disease and fostering a healthier, happier life. Remember, your heart deserves comprehensive care, so take steps today and flourish tomorrow. Contact us to discuss your health concerns. Testosterone is a very important hormone for both men and women. Levels begin to decrease in women 10 to 20 years prior to menopause. In men, levels drop each year beginning in the 20’s - 30’s. There are significant consequences with regard to aging because of declining testosterone levels. There are testosterone receptors in most cell types in the body, making it a vital hormone for maintaining youthfulness and vitality. Our goal is to optimize your levels of testosterone, not just replace some of what is lost. In men, we achieve levels betweens 1000 and 1200, which is the upper quartile (25%-ile) of the normal range. Most men in their thirties and above are in the 200 to 500 range. A normal range for women is not well established. After treating over a million women in this country, researchers at BioTe have found that women feel the best, with the least side effects, at levels from 150 to 250 or higher. This can vary as every person is unique and special. Blood levels will be checked 2-5 weeks after pellet placement to ensure that the optimal range is achieved. If levels are below optimal, we will provide a ‘boost’ with your office visit follow up at no extra charge.
In addition, testosterone prevents and treats osteoporosis, protects the heart, lowers blood sugar, and decreases the risk of Alzheimer's Disease and breast cancers. Learn more about the Bioidential Hormone Replacement Treatments we offer at Flourish. Contact us to make a consultation.
 In previous blog posts we've outlined the benefits of Bio-identical Hormone Replacement Therapy (BHRT) for men and women. The symptoms and discomfort resulting from low hormone levels is very real to those experiencing it. And it is not a condition that should just be tolerated and lived with. We all know that having optimal health both physically and emotionally increases your enjoyment of life. It also makes you more pleasant to be around. If God made us for relationship, then that is vital to our survival. To be loved and lovable. The question then becomes, how do I know if I need BHRT? A consultation with Jackie Tewes APRN, CNP, MSN is the first step. She will do a blood draw to establish hormone levels and explain the results. She will offer suggestions to help you reach your optimal levels (not just share the normal range with you). Jackie will do more than outline next steps - she will educate you - which helps you make an informed decision for your health. Then you can schedule your therapy as needed. Here are a few questions that have come from patients and a few answers that will serve as a helpful resource for you. Q: What are the symptoms of a hormone imbalance?A: Some symptoms for women include fatigue, night sweats, hot flashes, decreased sex drive, weight gain, difficulty sleeping, irritability, anxiousness, mood swings, depression, and discomfort during intercourse. For men, symptoms may be the same but include decreased bone mass, increased waist size, brain fog, high cholesterol, and elevated blood sugar. Q: What is Hormone Replacement Therapy? A: Hormone Replacement Therapy (HRT) helps to re-establish your natural, optimal hormone levels, bringing your body back into balance and improving the negative symptoms you are experiencing. Traditional hormone replacement therapy consists of synthetic hormone preparations which increase the risk of heart attack, stroke, prostate cancer and breast cancer. However, Bio-identical Hormone Replacement Therapy (BHRT) does not have these associated risks. Learn more» Q: What is Bioidentical Hormone Replacement Therapy? A: It is a replacement that is identical in structure to what the ovary and testicle produce. Pellets are bio-identical hormones that are plant-based and smaller in size than a grain of rice. Q: Why does FMW offer only Bioidentical Therapy? A: We want to offer the best treatment possible. Because hormones are naturally released, the ideal hormone replacement would be a continuous absorption of a small amount of a natural product over a long period of time. Bioidentical hormone replacement therapy (BHRT) has been studied extensively and has shown to have the opposite outcomes of synthetic hormone replacement therapy. BHRT can improve bone density, reduce the risk of prostate and breast cancer, lower cholesterol, promote weight loss, and reduce blood sugar. Q: What is Pelleting? A: The process of inserting a small pellet painlessly under the skin. It is not surgically implanted, but a small amount of local anesthetic is used to numb the area. The pellet is inserted with a patented trocar, similar to a mini epidural needle. Then a steri-strip is used to close the entry point. After your clinic visit you can return to your regular life. There are a few restrictions for the first three days after treatment such as no swimming, hot tub, or bath and no strenuous exercise. Q: How effective is Pelleting Therapy for hormone replacement? A: Hormone pellet replacement therapy has become a time-tested treatment that was first performed in 1939. Women will feel the benefits within one week of treatment and men within two weeks. Symptoms are relieved for months from that one pellet insertion. Q: How often do I need a pelleting treatment? A: The key is to optimize and balance your hormones. So, depending on when you start to feel symptoms returning and when the lab results show a hormone level change you will know when you need another pelleting treatment. Typically, it is every three to four months for women and every five to six months for men. Let our practitioners create an individualized treatment plan for you. What are Flourish patients saying about their pelleting experiences? Let the recommendations of others and guidance from a medical professional help you toward a healthier life. Our daily motivation at Flourish Medical +Wellness is to help our patients make an informed decision that brings them closer to who God made them to be. We hope you will schedule your first visit and reach out with any questions. Resource: Age Healthier Live Happier by Dr. Gary Donovitz
Hormone Imbalance is Different for Men and WomenSymptoms for men include fatigue, low sex drive, loss of muscle mass, increased body fat, changes in mood and irritability. If you experience brain fog, anxiousness, and stress you likely also have elevated blood sugar levels and high cholesterol. Any one of these symptoms can make daily life insufferable, but many men live with several or all of them. Women experiencing pre-menopause and menopause often report the most bothersome symptoms as mood changes, weight gain, mental fog, decreased sex drive and irritability. Other symptoms may include fatigue, anxiousness, difficulty sleeping, hot flashes, and discomfort during intercourse. Understanding Your Options Decide if hormone therapy is the best treatment option for you to regulate your hormones. Consult with our team at Flourish on a regular basis to discuss changing symptoms, especially throughout your menopausal years period by taking the right steps, you can experience freedom from discomfort and frustration. When hormones are properly balanced, things like memory issues, brain fog, fatigue, sleep issues, irritability, mental health concerns, decreased strength, joint pain, and low libido can be concerns of the past. What treatments are right for you? Hormone therapy is very individualized and should be tailored to each person's needs. It should also be evaluated on a regular basis. At Flourish Medical + Wellness, it's our priority to empower you to live the way God made you to be. A large part of that means no longer being burdened by avoidable health limitations. One of our most cutting-edge treatment options is Bioidentical Hormone Replacement Therapy (BHRT). Through BHRT, we can support your body as it works to optimize hormone levels, bring your body back into balance, and improve the negative symptoms you are experiencing. What is bioidentical hormone replacement?Learn about the difference between BHRT and HRT treatments and read the stories from our patients. Together we'll determine the best options for you and offer guidance to improve your health and wellness. Find out more information and contact us to schedule a consultation.
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Flourish Medical + Wellness (FMW)
8688 Eagle Creek Circle Savage, MN 55378 Phone: 952-208-7029 // Fax: 952-214-0866 Clinic Hours Monday through Thursday 8 am - 4 pm Closed 11:30 - 12:15 daily "May you be blessed by the Lord who made heaven and earth." Psalms 115:15
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©2021-2025 Flourish Medical + Wellness
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