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Top 3 Causes of Death

  • Heart Disease
  • Cancer
  • Stroke

Prevention is Key

  • Reduce cholesterol
  • Reduce blood pressure
  • Tobacco increases risk with all diseases
  • Wellness- is becoming aware of making better lifestyle choices






  • Increase awareness-read, TV, Facebook, Instagram
  • Support for healthy behaviors- Places to exercise, Walk app, gym
  • Supportive relationships-Buddy system, family, friends, co-workers
  • Contemplation-when we see other’s suffer from consequences of unhealthy lifestyle
  • Commitment to change
  • Rewards- A trip? New clothes?
  • Substitute negative behavior for a negative one
  • What could be some of your motivators to change? Improving self image or reducing stress.
  • Preparation to take action! Record your own behavior, create journals, record activity level, and take time to analyze it.
  • Set goals that are...

Daily routines and commitment


I often have patients that I place on a whole foods clean gluten-free (GF) diet ask, "so I can eat Reese's because they are gluten-free?". My response is usually, "Well, you can eat Reese's because they are gluten-free, but should you?". If your goal is to eat a whole foods clean diet that is also GF, you need to evaluate a Reese's nutritional value or even an alternative peanut butter cup, like Justin's. The GF claim on Reese's peanut butter cups is not certified but is valid because they do not contain gluten above 20 parts per million of gluten (The Hersey Company, n.d.). Justin's peanut butter cups are certified GF, Non-GMO, and Organic. However, neither is a nutritious choice when attempting a whole food clean eating diet. Two Reese's cups include 20 grams of sugar, and 19 grams is added (Smart Label, n.d.)! Justin's milk chocolate peanut butter cups contain 16 grams of sugar, all of which is added. These do contain Non-GMO organic ingredients as follows: organic milk chocolate (organic evaporated cane sugar, organic cacao beans, organic full cream milk, organic cocoa...

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The gastrointestinal microbiota has been implicated in modulating human well-being and metabolism and is associated with chronic nutrition-related diseases such as obesity and diabetes. It has also been found to affect systemic functions such as immunity and cognitive abilities. The gut microbiota can impact health via the development of metabolites, such as short-chain fatty acids (SCFAs), that can affect a wide variety of host systems and metabolic pathways. The gut microbiota reacts to environmental stimuli rather than being a fixed characteristic. The effects of lifestyle factors, such as diet and exercise, on the gut microbiota have been the focus of much microbiome research. Variation in the gut microbiome's makeup and function has driven study on the relationship between aspects of the gut microbiota, such as diversity or the existence, absence, or quantity of certain taxa, and host well-being. In order to personalize dietary recommendations and avoid diet-related chronic diseases, precision nutrition research is also exploring how to anticipate individual variations in...


Although shoppers obtain information on health and nutrition from various outlets, approximately half of American shoppers use food labels, which serve as a primary medium for delivering nutrition information. Qualified health claims provide consumers with a valuable opportunity to learn about new or evolving relationships between diet and disease and develop an awareness of the health benefits of common foods to improve their buying and consumption habits. However, suppose shoppers are unable to differentiate between the claims properly. In that case, they could not make adequately informed decisions regarding the possibility that a food will have the health advantage claimed (Berhaupt-Glickstein & Hallman, 2017).

Health-related claims are statements about a food's nutritional quality (nutrition claims) or suggest a correlation between a food and a health result (health claims). Health-related claims have a considerable influence on eating choices. Current research shows that items with a health-related claim are 75% more likely to be selected than an equivalent...


In recent years, gluten-free diets (GFD) have gained growing popularity and recognition. A GFD has historically been predominantly prescribed for celiac disease (CD) and dermatitis herpetiformis (DH) treatment (Silvester et al., 2016a). While the only known effective treatment for CD is the GFD, many believe it to be more healthy and say it has favorable effects on health problems other than CD (Lerner, Green, & Lebwohl, 2019). Not only has CD awareness and diagnosis improved, but certain people are now choosing a GFD with other aims in mind, such as weight loss, a healthier lifestyle, irritable bowel syndrome (IBS), or autism management. The ability to sustain a GFD is highly dependent on various environmental and individual variables. Individuals who maintain a GFD face difficulties by constantly engaging others to ensure their food is gluten-free (GF), either risking eating gluten or risking social exclusion. When they make an unseen illness visible, frequent discussions and special requests may be stigmatizing. Strict dietary requirements restrict spontaneity and can be...

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Is sugar your problem? Find our list of blogs that help you understand how inflammation may be the cause of all your health issues.

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Bioidentical hormones do not contain any additional structural substituents that can modify their binding and function. Instead, they are molecularly identical to endogenously produced hormones (Ruiz et al., 2011). These hormones include estrone (El), estradiol (E2), estriol (E3), progesterone (P4), and testosterone. Variations in the actions, risks, and advantages of hormones rely on several factors, including administration, absorption, bioavailability, metabolism, receptor affinity, the specificity of receptors, and molecular structure (Moskowitz, 2006). Bioidentical Hormone Replacement Therapy (BHRT) can be available commercially or be compounded, creating much controversy over the safety of BHRT preparations. State pharmacy boards govern the production of compounded BHRT (CBHRT). CBHRT is similar to manufactured drugs prescribed for off-label use, which constitutes around a fifth of all prescriptions (IACP, n.d). Commercially available, FDA approved BHRT preparations are different from CBHRT preparations in that they are closely regulated by the federal government,...

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You have probably had your thyroid tested before and been told your thyroid was "normal". Let me let you in on a little known secret. Most providers only test a TSH. This is a great test but is not the whole picture of your thyroid health. It is important to look at all of your thyroid markers such as free t4, free t3, tpo, and tg antibodies as well.

Many things can cause thyroid abnormalities such as iodine or selenium deficiencies. You can also have thyroid issues, such as Hashimoto's Thyroiditis, that stem from the foods you are eating!

Most conventional providers only look at a normal reference range when looking at a TSH level. The reality is that you can begin having symptoms of hypothyroidism with TSH levels above 2.5. That means you could have been told you had a normal thyroid level and still have had a subclinical hypothyroidism.

If you are feeling symptoms that you can not explain such as weight gain and fatigue, you need a complete thyroid evaluation.


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Check out all the available food plans we offer!

The flood plans below are not diet plans but carefully crafted food guides. Some have taken years to develop and each guide had a team of health care and medical specialist that worked on it ranging from PhD nutritionists to MDs, integrative cardiologists and lipidologists. These are medical food plans. All of these plans were crafted by the Institute for Functional Medicine. They are only available to our patients. They are not available for download here.

Each one is specific for a particular disease entity or underlying pathological process. Please be sure to consult with your personal health care specialists prior to beginning any food plan.

Each food guide contains a master plan that explains the uses of the particular plan, a 7-day recipe planner and a food list that outlines the entire plan in one page that you can use to help you shop at the grocery store.

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When I say, “kelp,” you say…

If “gross” or “slimy” are the first words that come, read on and let me introduce you to the wonderful world of flavor and health that this gorgeous sea green has to offer.

Kelp is a type of seaweed that boasts health benefits and provides variety in the kitchen. From the nori wrapped around your California roll to seaweed snacks, kelp is a culinary king of algae.

Kelp is rich in many of the key minerals and vitamins that our bodies require, and it boasts many significant benefits from anti-aging and hormonal balancing properties to protecting thyroid health. It contains natural fiber, alginate, which helps to block fat while eliminating the fat absorption in the gut. Kelp is a rich source of iodine, vitamins B12, K, A, and the minerals magnesium, iron, molybdenum, manganese, and copper.

Here’s what you need to know about the health benefits of kelp.

What is Kelp?

Kelp is a large brown algae or seaweed, which grows in saltwater. It thrives in shallow waters closer to the shore and grows in dense groupings. It is...


The Maca plant is part of the Brassicaceae family, so it’s botanically related to broccoli, cabbage, and cauliflower. This vegetable is native to the Andes, in Peru. While all parts of the plant are edible, it is the root that’s considered a superfood. The root has been used as a food and medicine in the Peruvian culture for centuries. An adaptogen, Maca root contains antioxidants, vitamins, and minerals that have a balancing effect on the body.

According to The Maca Team, LLC, “The high amino acid content of maca plants (which includes arginine, aspartic acid, glutamic acid, glycine, histidine, phenylalanine, serine, threonine, tyrosine, and valine) is likely responsible for many of the profound health benefits offered by our organic maca powders. These essential amino acids are responsible for several crucial human biological processes, including the production of neurotransmitters such as dopamine and noradrenaline, both of which support not only mood stability but also sexual health.”

Maca is generally found in dried powder form and is available in larger...


Estrogen is one of two main sex hormones that women have. The other one is progesterone. Estrogen is primarily responsible for female physical features and reproduction. Men have estrogen, too, but in smaller amounts.

Estrogen governs the growth of the breasts, pubic, and underarm hair. During puberty, it’s estrogen that triggers the start of menstrual cycles and estrogen that helps control the cycle through childbearing and into menopause. This hormone has other functions too. Estrogen keeps cholesterol in control, protects bone health, and affects your brain (including mood), bones, heart, skin, and other tissues.

Your skin is plumper and more elastic due to estrogens effect on collagen. Furthermore, it aids in building your muscles and bones, slows down the aging process, increases your libido, balances your moods, and your sleep cycle.

Slow dancing with estrogen is great, but everything takes a 180-degree turn if estrogen dominance becomes an issue.

The term ‘estrogen dominance’ refers to a condition where your body continually produces estrogen in...

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Learn how the liver, kidneys, lymph all support detoxification.

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Learn how the heart, brain, and vasculature work together to maintain your wellness

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Learn about how your stress response is affecting your wellness. Learn about interventions to help improve your stress response and overall wellness.

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Check out the slides below that explain the link between stress, thyroid, and insulin.

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If back pain has you down this is a really interesting device, called the Pelvic Clock, that helps stretch the muscles of the low back.

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If you are struggling to get in your hydration, we have a solution! This amazing Hydrate bottle and app helps you keep track and reminds you to drink!



  • Scientists predict COVID-19 will infect 40 to 70% of our population — that's more than 150 million Americans. Today, 80% have mild or no effects, 20% require hospitalization, and 5% need intensive care. Mortality rates differ depending on the population but in elderly patients with chronic disease, rates range from 0.6 percent to up to 15 percent.
  • About 12 percent of Americans are metabolically stable. 75% of us are overweight, 42% are obese and one in two Americans has diabetes or pre-diabetes.
  • Many with chronic diseases (diabetes, heart disease, cancer, etc.)—which affect 6 out of 10 Americans — are at the greatest risk, with 5 to 10-fold mortality rates over healthy COVID-19 patients.
  • The chance of mortality is about three times greater for obesity. In up to 40% of the hospitalizations in 20 to 54-year olds, patients are obese and overweight
  • As many as 25% of people may be infected with no symptoms.

The virus is thought to spread mainly from person-to-person.

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Forget the treadmill, I'd rather show off my dance moves.

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A quick infograph on how to tame your emotions!

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Hey friends! I wanted to take a minute to introduce myself to our new followers and tell you THANK YOU for your support! I am, Susan Prather, a Board Certified Family Nurse Practitioner through the American Academy of Nurse Practitioners. I recently obtained an additional board certification in Anti-Aging and Restorative Medicine through the American Board of Anti-Aging Health Practitioners. I am the founder and owner, along with my husband Justin Prather, of The WAE Clinic in Cleveland, Mississippi.

The WAE Clinic is a convenient, integrative, and personalized approach to healthcare, freeing you to reclaim your life and wellness.

After my own health crisis and an endless search for answers with providers, I found help and healing in the whole-person approach of functional medicine. I experienced amazing symptom relief and became an integrative medicine convert after more than a decade as a nurse...

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Conventionally produced food can be laden with pesticides, insecticides, fungicides, and fertilizers all known to impact health and disrupt hormone balance. One solution is organics. However, the major problem with organic food is that it is quite costly. Finding organic food for less is essential for people on a budget and helpful for all of us. Many people believe that organic food can never be affordable, but there are a few things that can help. Here are a few of my favorite tips and tricks for getting organics without breaking the bank.

Five ways to shop organic on a budget:

Grow it:

With a few packets of organic seeds and a little effort, you can grow gorgeous organics for pennies on the dollar! You do not need a huge garden to grow most herbs and vegetables. A few pots can do the job! Utilize windowsills, porch space and even deck railings! Start small with easy herbs and greens like basil, parsley, and mint. Look for vegetable varieties that suit your space and climate. With a little time and a...

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I don’t know about you, but my first introduction to chia seeds was through the incredible novelty toy called the Chia Pet! Remember those? Ch-ch-ch-Chia! How surprised was I a few years ago when these funky little seeds began making waves on the health food scene!

Chia seeds are one of the easiest add-in options for health! Rich in omega-3 fats and lots of healthy fiber, these tiny seeds are also hydrophilic, which means they absorb and retain water.

Here are some benefits of chia seeds which are not only incredibly supportive for your hormonal balance but are also essential for brain and body too!

  • Balanced bits of protein, fiber, and fat:

One ounce of chia seeds provides the following nutrients approximately 11 grams of fiber, 9 grams of fat and 4 grams of protein. That combo helps maintain balanced blood sugar (which helps balance hormones) and will keep you feeling full longer!

  • Loaded with Antioxidants:

Antioxidants are extremely important for hormones, and chia seeds have them!...


Life is a rollercoaster ride with ups and downs. We are facing stress daily in the news, in our relationships, careers, finances, politics… you name it. How easy it is to get trapped in a negative loop of worry, anxiety and fear!

Positive affirmations can help manage stress and create a positive and happier life. If you are in a stressful situation, are overthinking or unsure how to break the cycle of negativity, then turning your course towards some beautiful positive affirmations can be helpful.

Louise Hay is perhaps one of the most influential figures in mind/body healing. She taught “that your point of power is always in the present moment, where you plant the mental seeds for creating new experiences. You’re never stuck, for you can choose new thoughts and new ways of thinking. Your future can always be more positive, more loving, and more prosperous. Think about how you’d like to live and what you’d like to accomplish as you read affirmations out loud.”

Positive affirmations can boost your mood and shift your thoughts out of negative patterns. Let’s...

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Chemicals are everywhere. From clothing and plastics to pesticides and genetically modified foods, it can be a challenge to step out of the chemical soup. To help you make sense out of this mess, we have summed up some substances that are worth ditching. Keep reading to learn what to look for, where these things are, and what you can use instead!

5 Chemicals that mess up your hormones:

Here are the top 5 chemicals that are harmful to your body and mess your hormones but sadly, they are present all around us!


BPA or Bisphenol A is an environmental estrogen that can damage your endocrine system and lead to major hormonal disorders and even cancer. Found in plastics, canned items, and on up to forty percent of retail thermal receipt paper, BPA is a hormone disruptor.

To reduce your exposure, opt for glass food packaging. BPA-free cans and plastics might seem like an okay option, but they too have been found to contain hormone-disrupting chemicals....

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Raise your hand if you reach for a cup of coffee in the morning! If you’re like most, coffee gets you going in the morning, keeps you company on your commute, is in hand in the office and provides that afternoon boost. While there are studies that show the health benefits of moderate coffee consumption, there is also evidence linking coffee consumption to some hormone havoc.

Women’s hormone expert, Alissa Vitti shared her perspective on coffee consumption in an article over on MindBodyGreen. Vitti believes that women, especially, should cut back or stop consuming coffee. Review her reasoning and see if coffee still has a place in your cup.

  1. Caffeine may impact pregnancy and miscarriage rates:

A 2016 study published in “Fertility and Sterility” found that drinking three or more caffeinated beverages a day raised the risk of early pregnancy loss by 74 percent. The study showed the same risk whether women consumed caffeine before or after conception. In men, preconception caffeine use raises rates of miscarriage.

  1. Caffeine disturbs...

Inflammation is an indicator that something’s up. It is one way your body may respond to injury or illness. According to Dr. Lam, “In a healthy body, the fire of acute inflammation is tightly controlled: it turns on at the right time to battle invaders and start the repair process, and just as critically, it turns off so that the body can get back to its normal functions. The turning off process is controlled by cortisol, our body’s anti-stress hormone. While inflammation itself is an unpleasant process, your body is designed to tolerate some inflammation and to control it. Research has revealed, however, that low-level chronic inflammation can simmer quietly and insidiously in the body, in the absence of overt trauma or infection, and have profound effects on our physical and mental health.” In acute situations, then, inflammation is a mechanism for healing. Chronic inflammation, however, puts the body into a state of stress and opens the body to deep imbalance. A stressed body engages the sympathetic nervous system or that fight-or-flight response which may manifest as...


Herbs have been used since ancient times to treat and balance health. Ashwagandha is an herb with a long history as an “adaptogen.” Adaptogens help the body respond to stress. Ashwagandha is known to reduce cortisol, enhance brain function, and lower blood sugar levels. All of the benefits that it offers are extremely helpful for hormone health.

Here are some benefits of ashwagandha:

  • It helps in reducing blood sugar levels:

Several studies showcase ashwagandha’s ability to reduce and balance blood sugar levels. High blood sugar levels are extremely unhealthy and lead to a cascade of imbalance. Ashwagandha works on the insulin secretion and sensitivity and balances blood sugar levels.

  • Reduces Cortisol Level:

For those struggling with chronic stress, chronic illness, stress, anxiety, and even depression, Ashwagandha may be able to help. In studies, ashwagandha balances cortisol levels under various stress conditions.

  • Helps reduce anxiety and depression:
  • ...

A diet full of healthy food isn’t only good for your heart and your waistline, it’s also great for your mood and your mental health! Vitamins, minerals, proteins, fiber, and fats are ALL necessary for health. Hormone balance depends on protein, fat, and fiber especially. If you struggle with acne, weight imbalance, bloating, painful periods, anxiety, depression and/or mood swings, some simple shifts in your nutrition may make a big difference. What’s even better is that good nutrition can also boost your energy levels and help you sleep better!

Here are 6 foods which may help you balance your hormones and overall health:

1. Spirulina

Spirulina is a blue-green algae which is typically grown in freshwater ponds and lakes. It is rich in protein, copper, B vitamins, iron, and manganese. It is also a good source of zinc, calcium, potassium, and magnesium. These nutrients are essential for immune response, balancing hormones, supporting good mood, reducing cramps, easing breast tenderness and inflammation. More spirulina is not better because of the copper...


A woman's hormones can be categorized as fragile since, they go haywire when we are feeling sick, or stressing too much, and even if we maintain a bad diet. The side effects of our hormones going out of hand to include getting acne, mood swings, random mental breakdowns, menstrual issues and much more. However, with the help of the following women can easily keep their hormones balanced and maintain a mentally and physically healthy life.

  1. Probiotics:

Probiotics are 3 raw tonic herbs, namely, elderberry, ashwagandha, and astragalus. It is recommended that you use honey and fermented red lentils for the body to quickly adapt to the probiotic. Furthermore, it will also improve the absorption of nutrients and minerals into your body. The probiotics are beneficial for improving digestion and reduce stress in the body. The fermented probiotics in the red lentils naturally replenish the bacteria in your gut and increase the effectiveness of the three herbs. Furthermore, these probiotics boost your immune system. You can either...


“Eat food. Not too much. Mostly plants.” Michael Pollan shared that sage advice and I have to say that not only has it changed my life and my hormone health, but it does the same for pretty much every client who struggles with hormonal imbalance too! Of all the plants for hormone balance, kale is my favorite. From tender, baby kale greens to the bumpy Neolithic texture of dinosaur kale to the curly green and purple varieties, kale has yet to disappoint. Raw, cooked and even massaged, kale may fast become your new BFF in the kitchen.

Below are all the reasons why you should add kale to your diet, especially if you want to balance your hormones.

  1. Kale balances estrogen.

Kale and all of the greens in the brassica family contain indole-3 carbinol, which is a powerful hormone balancer. I-3C promotes healthy estrogen metabolism, so the body is better able to eliminate excess estrogen and prevent estrogen dominance.

1. Kale has iron.

While kale isn’t brimming with iron, it does contain about seven percent of your RDA per cup....


Hormonal imbalance can be nasty. Cue the undesirable health effects - unwanted breakouts, fatigue, depression, hair loss, low sex drive, painful periods or miserable menopause, and many more. While all of those symptoms are enough to send you straight to the doctor's office, there may be a better way to manage things from the start. Let’s look at five ways you can take control of your hormonal health without having to step foot in the doctor's office.

  1. Get Enough Sleep

Good sleep is imperative for health. If you’ve ever experienced a late night or a night of broken sleep, or if you struggle with insomnia, then you know how devasting the effects can be the next day and even after. Sleep helps regulate the hormones that give you the energy to perform daily tasks, think clearly, perform creatively, have a healthy immune system, and even maintain a healthy weight.

2. Keep yourself Hydrated

Perhaps one of the most important things for maintaining hormonal balance is staying hydrated....

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Hormonal imbalance can manifest in everything from mood swings and cravings to PMS, cramps, and even infertility. From the annoying to the devastating, the truth is that hormonal imbalance doesn’t have to be part of your reality.

Wouldn't it be great if there was something quick, easy, and tasty that could help support your hormones? Something creamy and cool and so luscious that you’ll be licking your lips and wondering, “how on Earth can this be good for me?” Well, you're in luck! I'm going to share my tried and true gorgeous green smoothie that every woman needs for hormonal health and balance.

Before we jump into the recipe, let's take a moment to dish about the WHY behind this choice. Why is my gorgeous green smoothie the perfect choice to help balance your hormones?

Green Smoothies are all the rage (and rightly so)! Dark leafy greens are among the most nutrient-dense and nutritious foods out there. If you're like most people I know, the idea of eating more greens may make you grimace! There's a fear factor with greens. We are afraid that they're going...

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Hormones help control every physiological process in your body. From metabolism and your menstrual cycle to reproductive health, your immune response, and mental health. Precise hormone balance is vital to feeling good and being healthy.

Foods can help and hinder hormone balance, so eating a well-balanced diet is key. In this article, we will explore seven foods to avoid. You may be surprised by what makes the list. Let’s look at the offenders:

  1. Sugar:

Sugar can wreck your health and hormone balance. It raises insulin, which puts stress on the pancreas and can lead to metabolic syndrome and diabetes if left untreated in the long term. According to, “insulin spike(s) disrupts ovulation – preventing your hormones from triggering ovulation and the creation of progesterone as a result of ovulation. Disrupted ovulation causes hormonal imbalance – without ovulation, you cannot produce progesterone, which leads to estrogen dominance. Your fat cells in your body secrete estrogen. The more sugar you eat, the more fat cells you create, the...

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Hormones are your body’s chemical messengers. Every organ needs them and uses them, every minute of every day from conception until death. Hormones are responsible for your growth and development, metabolism, sexual function, reproduction, mood, and sleep cycle.

Hormone imbalances can lead to problems like diabetes, weight gain or loss, infertility, weak bones, and other problems. Doctors who specialize in hormone-related conditions are called endocrinologists. If you suspect that you have hormone issues, get checked out. This article will highlight some of the signs that you may need hormone support. A gentle, whole food detox may help. To find out more, let’s look at the most common signs of hormonal imbalance.

Signs you have a hormonal imbalance:

1. Fatigue:

While basic fatigue may result from an occasional late night, this kind of fatigue is what may be described as “bone-tired.” This is the type of fatigue that hits you in the morning and continues to drag you down all day. Waking and not feeling rested. Experiencing an...

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