What i offer
Coaching and Consulting
I provide coaching and consulting for all things related to better metabolic health using an integrative medicine philosophy. That includes advising on how to improve your metabolic health with diet and nutrition consulting, training in the gym for fitness, conditioning, and mobility, and making lasting changes to lifestyle, sleep, and stress levels.
I teach both in-person and through Zoom. And I preach flexibility in life, so that also means I offer a wide variety of programing to fit your needs. I have clients that work on regularly scheduled appointments, some that like short-term packages for getting started or rebooting, and many that do one-time consultations for information or check in purposes. But there is no "one-size-fits-all" format for health, and we can work together to figure out what best fits your needs.
Scroll down to learn more about how that looks or follow the link to learn more about me. Or reach me at claire@clairecesta.com.
First, what is metabolic health?
Technically metabolic health is defined by having an ideal weight and waist circumference, triglycerides, cholesterol, blood glucose levels and blood pressure. Each has a profound impact on the others as well as your longevity and quality of life. To change your metabolic health though requires addressing a number of tenants including:
Fitness & Exercise, Nutrition & Diet, Community & Social, Recovery & Sleep, Environment & Toxins.
As a student and follower of Integrative Medicine, I believe in building metabolic health through a melding of current medical practices with techniques and philosophies that humans have evolved with over centuries. While modern medicine can improve, extend, and save lives, finding the root cause of health issues means potentially better results with fewer interventions.
Scroll down to learn more.
I help you acheive the core tenants of metabolic health
Nutrition
Nutrition
Nutrition
Nutrition is about the quality of your food intake. A balance of vitamins, minerals, essential metals, and balanced macros. At the same time, it addresses both deficiencies and excesses.
Our modern society has become out of touch with the foods we evolved to eat. Healthy eating is often more about what you take out and replace it with than anything else.
Fitness
Nutrition
Nutrition
Building muscle is a core tenant for a multitude of reasons. Mood, strength, heart health, bone density, posture, injury prevention.
Exercise is not just about being in the gym. While strength is one of the most powerful inventions for almost all diseases, finding more natural movement throughout the day is equally important.
Diet
Nutrition
Chronobiology
Diet and nutrition are two different things. A diet is the structure of your food intake from vegetarian to carnivore and everything in between.
This is an individual choice based on food preferences and beliefs. Regardless of your eating style, we can work together to make it more balanced while improving overall nutrition.
Chronobiology
Complementary Modalities
Chronobiology
Studies show that living out of sync with your natural internal circadian clock cause glucose dysregulation, elevated heart rate, and high blood pressure. Living in sync is usually something we know we should do, but often do not because of modern life. This includes sleeping 8 hours a night, having a consistent bed and wake time, eatin
Studies show that living out of sync with your natural internal circadian clock cause glucose dysregulation, elevated heart rate, and high blood pressure. Living in sync is usually something we know we should do, but often do not because of modern life. This includes sleeping 8 hours a night, having a consistent bed and wake time, eating three meals a day and limiting snacks, fasting at least 12-13 hours each night, not eating 3 hours before bed, viewing sunrise (or use a sun lamp) for 10 minutes, going outside for a little mid-day sun and again at sunset to help regulate wake and sleep hormones, and avoiding overhead lights and electronics in the evening among others.
Complementary Modalities
Complementary Modalities
Complementary Modalities
Allopathic medicine is the fancy name for the western medicine that most of us are accustomed to today in the US. There are great benefits to working with your doctor to improve your health, but you may be interested in alternative methods of improving health through stress reduction and self care modes like yoga, Tai Chi, accupuncture and massage.
Lifestyle
Complementary Modalities
Complementary Modalities
This topic includes all the things that make life worth living. Relaxation, restoration, and regeneration are often put on the back burner as "too time consuming, boring or unvalidated."
But studies show that having family, friends, social activities, hobbies and fun activities as well as massage, meditation, mindfulness, yoga or Tai
This topic includes all the things that make life worth living. Relaxation, restoration, and regeneration are often put on the back burner as "too time consuming, boring or unvalidated."
But studies show that having family, friends, social activities, hobbies and fun activities as well as massage, meditation, mindfulness, yoga or Tai Chi can all result in lower stress levels, better sleep and increased health and longevity.