What to Eat During Perimenopause: A Guide to Hormone-Balancing Foods

Jul 29 

Written By Vera Nyonglemuga

Perimenopause is a time of significant hormonal shifts, and what you eat can play a powerful role in navigating these changes with greater ease. From hot flashes to mood swings and stubborn weight gain, the right nutrition can help balance your hormones, support your energy levels, and enhance your overall well-being. At Macvelly Wellness, we believe in empowering women with practical, delicious strategies to nourish their bodies during this transformative phase.

The Hormonal Rollercoaster and Your Diet

During perimenopause, your estrogen and progesterone levels fluctuate unpredictably before eventually declining. These shifts can impact everything from your metabolism and sleep to your mood and bone density. While diet alone can't stop the natural progression of perimenopause, it can significantly mitigate symptoms and support hormonal equilibrium.

Key Nutritional Principles for Perimenopause:

• Support Estrogen Metabolism: Certain foods can help your body metabolize estrogen more efficiently and reduce the impact of "bad" estrogens.

• Manage Blood Sugar: Stable blood sugar levels are crucial for hormone balance, especially insulin and cortisol.

• Reduce Inflammation: Chronic inflammation can worsen perimenopausal symptoms and contribute to weight gain.

• Nourish Your Gut Microbiome: A healthy gut is intrinsically linked to hormone balance and overall health.

• Provide Essential Nutrients: Ensure adequate intake of vitamins and minerals vital for bone health, energy, and mood.

Hormone-Balancing Foods to Embrace During Perimenopause:

1. Phytoestrogen-Rich Foods:

• Why they help: Phytoestrogens are plant compounds that can mimic the effects of estrogen in the body, offering a mild "estrogenic" boost that may help temper some perimenopausal symptoms like hot flashes and night sweats.

• Examples: Flaxseeds, soy products (tempeh, tofu, edamame), chickpeas, lentils, sesame seeds, and some berries.

• Macvelly Wellness Tip: Add ground flaxseeds to smoothies, oatmeal, or yogurt. Explore fermented soy products like tempeh for added gut benefits.

2. Fiber-Packed Fruits, Vegetables, and Whole Grains:

Why they help: Fiber aids in the excretion of excess hormones, supports a healthy gut microbiome, and helps stabilize blood sugar levels, preventing the spikes and crashes that can exacerbate mood swings and energy dips.

1. Examples: Leafy greens (spinach, kale), broccoli, berries, apples, pears, oats, quinoa, brown rice, and legumes.

2. Macvelly Wellness Tip: Aim for a variety of colorful fruits and vegetables daily. Incorporate whole grains into your meals for sustained energy.

3. Lean Proteins:

• Why they help: Protein is essential for maintaining muscle mass, which naturally declines with age and impacts metabolism. It also helps stabilize blood sugar and keeps you feeling full, reducing cravings.

• Examples: Chicken breast, fish (salmon, cod), eggs, lean beef, beans, lentils, tofu, and Greek yogurt.

• Macvelly Wellness Tip: Include a source of lean protein with every meal and snack to support satiety and muscle health.

4. Healthy Fats (Especially Omega-3s):

• Why they help: Healthy fats are crucial for hormone production and reducing inflammation. Omega-3 fatty acids are particularly beneficial for brain health, mood regulation, and reducing inflammation.

• Examples: Avocados, nuts (almonds, walnuts), seeds (chia, hemp), olive oil, and fatty fish (salmon, mackerel, sardines).

• Macvelly Wellness Tip: Incorporate a serving of healthy fats into each meal. Consider a high-quality omega-3 supplement if your dietary intake is low.

5. Calcium and Vitamin D Rich Foods:

• Why they help: Estrogen decline impacts bone density, making calcium and Vitamin D crucial for preventing osteoporosis.

• Examples: Dairy products (milk, yogurt, cheese), fortified plant milks, leafy greens, sardines, and sun exposure (for Vitamin D).

• Macvelly Wellness Tip: Discuss your calcium and Vitamin D levels with your healthcare provider to determine if supplementation is necessary.

6. Magnesium-Rich Foods:

• Why they help: Magnesium plays a role in over 300 bodily functions, including sleep, stress reduction, and muscle relaxation, all of which can be affected during perimenopause.

• Examples: Dark chocolate, nuts (almonds, cashews), seeds (pumpkin, chia), avocados, leafy greens, and legumes.

• Macvelly Wellness Tip: Enjoy a square of dark chocolate as a healthy treat or sprinkle pumpkin seeds on your salads for a magnesium boost.

Foods to Limit or Avoid:

• Refined Sugars and Processed Foods: Can worsen blood sugar swings, inflammation, and weight gain.

• Excess Caffeine and Alcohol: Can trigger hot flashes, disrupt sleep, and impact hormone balance.

• Trans Fats and Highly Processed Vegetable Oils: Promote inflammation.

Navigating perimenopause doesn't have to be overwhelming. By making informed food choices, you can actively support your body's natural processes and feel your best during this significant life stage. At Macvelly Wellness, we offer personalized nutritional guidance to help you thrive through perimenopause and beyond. Reach out to us today to create a customized plan tailored to your needs.

Food is not the enemy—it’s the healer.

We help you create hormone-friendly meal plans that are:

• Delicious

• Culturally inclusive

• Practical for busy women

Schedule a Free Nutrition Consult with Macvelly Wellness.

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#PerimenopauseNutrition #HormoneBalancingFoods #MacvellyWellness #MidlifeEatingWell #WholeBodyWellness

Sustainable Weight Loss for Women in Perimenopause: 5 Evidence-Based Strategies

Jul 28 

Written By Vera Nyonglemuga

The perimenopause journey can bring unexpected changes to your body, and for many women, stubborn weight gain becomes a new challenge. If you're struggling to lose weight or maintain a healthy weight during this transitional phase, you're not alone. At Macvelly Wellness, we believe in empowering women with sustainable, evidence-based strategies to navigate perimenopausal weight changes with confidence and achieve lasting results.

Why Traditional Weight Loss Approaches Might Fall Short in Perimenopause

The hormonal shifts of perimenopause (fluctuating estrogen, progesterone, and sometimes testosterone) directly impact metabolism, fat storage, and even appetite regulation. This means that the "eat less, move more" mantra, while still foundational, needs to be adapted for the unique physiological landscape of perimenopause. Crash diets and extreme exercise regimes are often counterproductive, leading to burnout and rebound weight gain.

5 Evidence-Based Strategies for Sustainable Weight Loss in Perimenopause:

1. Prioritize Protein and Fiber at Every Meal:

• Why it works: Protein is crucial for maintaining muscle mass, which naturally declines with age and slows metabolism. It also promotes satiety, helping you feel fuller for longer. Fiber, found in fruits, vegetables, and whole grains, aids digestion, stabilizes blood sugar, and also contributes to fullness.

• How to implement: Aim for a palm-sized portion of lean protein (chicken, fish, tofu, beans) and a generous serving of fiber-rich produce with each meal.

• Macvelly Wellness Tip: Experiment with plant-based proteins and incorporate diverse colorful vegetables to maximize nutrient intake.

2. Embrace Strength Training 3-4 Times Per Week:

• Why it works: Muscle is metabolically active tissue, meaning it burns more calories at rest than fat. As estrogen declines, women tend to lose muscle mass, making strength training essential. Building and preserving muscle helps counteract the age-related metabolic slowdown and improves body composition.

• How to implement: Incorporate exercises that work all major muscle groups (squats, lunges, push-ups, rows). You can use weights, resistance bands, or even your own body weight.

• Macvelly Wellness Tip: If new to strength training, start with lighter weights and focus on proper form. Consider working with a certified trainer to ensure safety and effectiveness.

3. Optimize Sleep for Hormone Regulation:

• Why it works: Poor sleep can wreak havoc on your hormones, particularly cortisol (the stress hormone) and ghrelin/leptin (hunger and satiety hormones). Elevated cortisol promotes fat storage, especially around the abdomen, and sleep deprivation can increase cravings for unhealthy foods.

• How to implement: Aim for 7-9 hours of quality sleep per night. Establish a consistent sleep schedule, create a relaxing bedtime routine, and optimize your sleep environment (dark, cool, quiet).

• Macvelly Wellness Tip: If hot flashes or night sweats disrupt your sleep, discuss strategies with your healthcare provider.

4. Mindful Eating and Stress Management:

• Why it works: Stress, a common companion of perimenopause, triggers the release of cortisol, which can lead to increased appetite and fat storage. Mindful eating helps you become more attuned to your body's hunger and fullness cues, preventing overeating.

• How to implement: Practice mindful eating by slowing down, savoring your food, and paying attention to your body's signals. Incorporate stress-reducing activities like yoga, meditation, deep breathing, or spending time in nature.

• Macvelly Wellness Tip: Keep a food and mood journal to identify emotional eating triggers and develop healthier coping mechanisms.

5. Stay Hydrated and Limit Processed Foods:

• Why it works: Water is essential for all bodily functions, including metabolism. Dehydration can sometimes be mistaken for hunger. Processed foods, often high in sugar, unhealthy fats, and refined carbohydrates, contribute to inflammation, blood sugar spikes, and weight gain.

• How to implement: Drink plenty of water throughout the day. Minimize your intake of sugary drinks, fast food, and packaged snacks. Focus on whole, unprocessed foods.

• Macvelly Wellness Tip: Carry a reusable water bottle and infuse your water with fruits or herbs for added flavor.

Achieving sustainable weight loss during perimenopause is about more than just shedding pounds; it's about nurturing your body, balancing your hormones, and building healthy habits for long-term well-being. At Macvelly Wellness, we're dedicated to guiding you through this transformative phase. Contact us today for personalized support and strategies that work for YOU.

Want real results without extremes?
Learn About Our Sustainable Weight Loss Program

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Why You're Gaining Belly Fat in Perimenopause—Even If You Haven’t Changed Your Diet

Jul 28 

Written By Vera Nyonglemuga

Are you in your 40s or 50s and noticing stubborn belly fat, even though your diet and exercise routine haven't really changed? You're not alone! This frustrating phenomenon is a common experience for women entering perimenopause. At Macvelly Wellness, we understand your concerns and are here to shed light on why your midsection might be expanding, even without a shift in your habits.

The Perimenopause Puzzle: Hormones Are Key

Perimenopause, the transitional period leading up to menopause, can last anywhere from a few to ten years. During this time, your body undergoes significant hormonal fluctuations, primarily involving estrogen and progesterone. And these fluctuations are the prime suspects behind that creeping belly fat.

1. Declining Estrogen Levels: Estrogen plays a crucial role in regulating where your body stores fat. Before perimenopause, higher estrogen levels tend to direct fat accumulation to your hips and thighs (the "pear" shape). As estrogen declines, fat storage shifts from these areas to your abdomen, leading to a more "apple" shape. This type of fat, known as visceral fat, is particularly concerning as it surrounds your organs and is linked to an increased risk of heart disease, type 2 diabetes, and other health issues.

2. Relative Androgen Dominance: While estrogen is declining, levels of androgens (male hormones like testosterone) might not drop as quickly, leading to a temporary "relative androgen dominance." This imbalance can further encourage abdominal fat deposition.

3. Insulin Resistance: Hormonal shifts during perimenopause can also impact insulin sensitivity. When your cells become less responsive to insulin, your body has to produce more of it to keep blood sugar levels stable. High insulin levels promote fat storage, especially around the abdomen.

4. Cortisol and Stress: Let's not forget the stress hormone, cortisol. Perimenopause can be a stressful time, with sleep disturbances, hot flashes, and mood swings. Elevated cortisol levels, often triggered by chronic stress, can also contribute to increased belly fat accumulation. Cortisol signals your body to store fat, particularly in the abdominal region, as a survival mechanism.

5. Metabolism Slowdown: As we age, our metabolism naturally slows down. This means our bodies burn fewer calories at rest. When combined with hormonal changes, even if your diet hasn't changed, the fewer calories burned can lead to weight gain, particularly in the abdominal area.

What Can You Do About It?

While you can't stop perimenopause, you can absolutely take steps to manage belly fat and support your overall well-being. At Macvelly Wellness, we advocate for a holistic approach:

• Prioritize Nutrient-Dense Foods: Focus on whole, unprocessed foods. While your diet might not have changed, evaluating its quality and ensuring it's rich in fiber, lean protein, and healthy fats can make a big difference.

• Embrace Strength Training: Building muscle mass helps boost your metabolism. Incorporate regular strength training into your routine to counteract age-related muscle loss.

• Manage Stress Effectively: Find healthy ways to cope with stress, whether it's through mindfulness, yoga, spending time in nature, or hobbies you enjoy.

• Prioritize Sleep: Aim for 7-9 hours of quality sleep per night. Poor sleep can disrupt hormones and contribute to weight gain.

• Stay Active: Beyond structured exercise, incorporate more movement into your daily life.

• Consider Professional Guidance: A healthcare provider or a wellness coach specializing in perimenopause can offer personalized advice and explore options like hormone therapy if appropriate.

  Don't let perimenopausal belly fat discourage you. By understanding the underlying hormonal shifts and adopting supportive lifestyle strategies, you can take control of your health and feel more comfortable in your own skin. Contact Macvelly Wellness today to learn how we can support you on your perimenopause journey.

  You’re Not Failing—Your Physiology Is Evolving

  Your body is not broken—it’s trying to protect you. Understanding your hormonal blueprint is the first step to getting back in control of your weight, health, and self-esteem.

  Book a Free Discovery Call to start your personalized midlife metabolic reset.

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  Tags: #HormonalWeightGain #PerimenopauseSupport #MacvellyWellness #MidlifeMetabolism

Feeling drained, sluggish, or battling the aftermath of a tough week, an intense workout, or even a cold? While water and oral vitamins are essential, sometimes your body needs a direct, powerful boost for immediate results.

At Macvelly Wellness & Medical Services in Liberty Lake, we offer premium Macvelly IV Hydration Therapy to rapidly replenish your body's essential nutrients and fluids. This innovative treatment bypasses the digestive system, delivering vitamins, minerals, and amino acids directly into your bloodstream for 100% absorption and fast-acting benefits.

The Macvelly IV Difference: Immediate & Personalized Results

Guided by Vera Nyonglemuga, NP's compassionate expertise, we ensure a safe, comfortable, and highly effective experience. We offer a selection of expertly formulated drips designed to target specific wellness goals.

Our Signature Drips Include:

1. Natural Defense: Fortify your defenses against illness.

2. Performance Hydration: Combat fatigue and enhance athletic recovery.

3. Rise & Shine (Hangover): Rapid rehydration for hangovers or general revitalization.

4. Fountain of Youth: Nourish skin, hair, and nails from within.

5. Liquilift: Comprehensive support for overall vitality.

6. The Executive: Improves your energy levels and mood

7. Glutathione: Helps you brighten your skin complexion.

We also offer add-ons like Glutathione, Vitamin C, Vitamin D, and B12 shots for extra support.

Why Choose IV Hydration?

• Rapid Absorption: Nutrients are directly available to your cells.

• Increased Energy & Focus: Feel a noticeable boost.

• Enhanced Immune Function: Support your body's defenses.

• Faster Recovery: Bounce back quicker from exertion or illness.

• Optimized Well-being: A proactive step towards feeling your best.

Is It Safe?

Yes. IV therapy is administered by a licensed medical professional in a safe, relaxed environment. Each infusion is tailored to your needs and health history.

Why Choose Macvelly Wellness?

• Fully personalized formulas

• Clinical trained staff

• Warm, calming clinic environment in Liberty Lake, WA

• Transparent pricing and flexible scheduling

• Great for busy professionals, active adults, and women navigating hormonal shifts

Whether you are recovering from burnout or prepping for a big week, we are here to help you bounce back-naturally.

Ready to experience a surge of vitality? Book your IV therapy appointment today and feel the difference in just one session.

For many women, the journey through perimenopause and menopause can feel like navigating uncharted waters – a time of significant change marked by hot flashes, sleep disturbances, mood swings, and a feeling of losing control. While these transitions are natural, they don't have to be overwhelming or isolating.

At Macvelly Wellness & Medical Services in Liberty Lake, we offer specialized Perimenopause & Menopause Coaching to empower you with the knowledge, strategies, and unwavering support needed to thrive during this transformative life stage.

What Is Perimenopause Coaching?

Perimenopause is the 4-10 year transition before menopause-and it is where many women experience the most distressing symptoms.

Beyond the Medical: Holistic Support for Your Journey Led by Vera Nyonglemuga, NP, who is Menopause Certified, our coaching goes beyond just medical intervention. We combine compassionate expertise with a truly holistic approach to guide you through this unique phase of life. Our personalized coaching provides:

• Deep Understanding: Gain clarity on the hormonal shifts impacting your body and symptoms.

• Personalized Strategies: Develop practical, actionable approaches for managing hot flashes, night sweats, sleep issues, brain fog, and energy levels.

• Nutritional Guidance: Optimize your diet for hormonal balance, bone health, and overall vitality in midlife.

• Stress & Emotional Resilience: Learn techniques to manage stress, enhance mood, and cultivate emotional well-being.

• Empowerment: Feel confident advocating for your health and making informed decisions about your well-being.

This is not just coaching-it is an education and empowerment journey.

What You’ll Get:

Your coaching program includes:

• 1-on-1 virtual sessions with a Menopause Certified Nurse Practitioner

• Holistic symptom tracking and support

• Nutrition, movement, sleep, and stress guidance

• Clarity on hormone therapy options, natural support, and lab testing.

• Resources, worksheets, and group/community access (in some tiers)

Whether you are struggling with brain fog, relationship strain, or emotional burnout-we help you reclaim your voice and vitality.

Why Coaching Instead of a Clinic Visit?

Sometimes you need more than a 15-minute visit.

This program provides a safe space to ask questions, process changes, and create an action plan-with a compassionate professional who gets it.

You’ll walk away with:

• Knowledge

• Strategy

• Confidence

• And most importantly-support.

Available to Women Everywhere

We serve women across the U.S. and internationally through private coaching tiers (3-, 6-, and 12-month programs), with flexible pricing and personalized care.

You don’t need to be local to Liberty Lake, WA to work with us. If you have Wi-Fi, we’re in your corner.

Your hormones don’t have to hijack your life. Join our Perimenopause Coaching Program and start living with clarity, confidence, and calm.

This is your opportunity to embrace perimenopause not as an ending, but as a powerful new beginning.

Are you experiencing unexplained fatigue, stubborn weight gain, brain fog, mood swings, or a diminished sex drive? These common symptoms are often dismissed as "just getting older," but they could be signs of hormonal imbalances. Hormones are the powerful messengers orchestrating nearly every function in your body, and when they're out of sync, your entire well-being can suffer.

At Macvelly Wellness & Medical Services in Liberty Lake, we understand the profound impact of hormonal balance. Led by Vera Nyonglemuga, NP, our personalized Hormone Replacement Therapy (HRT) and Testosterone Therapy programs are designed to help men and women in Liberty Lake and across Washington and Idaho reclaim their energy, mood, and vitality.

Understanding Your Hormones: A Personalized Approach We combine compassionate expertise with a holistic perspective to assess your unique hormonal landscape.

For Women: Estrogen, Progesterone & Testosterone.

Many women enter their 30s and 40s unaware that perimenopause is already affecting their hormones. This transition can last up to 10 years and bring with it:

• Sleep disturbances

• Anxiety or depression

• Hot flashes and night sweats

• Vaginal dryness or discomfort

• Loss of focus or drive

We offer hormone replacement therapy tailored to your labs, symptoms, and life stage

For Men: Testosterone Optimization

Low testosterone (Low T) isn’t just about libido-it impacts muscle strength, motivation, fat metabolism, and mood. Common signs include:

• Low energy or stamina

• Poor sleep and focus

• Increased body fat

• Loss of muscle tone

• Irritability or depression

Macvelly Wellness offers testosterone replacement therapy (TRT) using a patient-centered, low risk approach, including:

• Injections or topical testosterone

• Routine lab monitoring

• Symptom tracking and support

• Safe dosing protocols to avoid side effects

Our process includes:

• Comprehensive Assessment: A detailed review of your symptoms, medical history, and lifestyle.

• Advanced Lab Testing: Precise blood work and often specialized testing (like DUTCH tests) to gain a complete picture of your hormone levels and metabolism.

• Individualized Treatment Plans: Based on your unique results, we craft a custom HRT or Testosterone Therapy plan, discussing various options and delivery methods.

• Ongoing Monitoring: Your safety and optimal results are paramount. We provide continuous monitoring and adjustments to ensure balance and efficacy.

Benefits of Balanced Hormones:

• Increased energy and reduced fatigue.

• Improved mood, focus, and cognitive clarity.

• Enhanced libido and sexual health.

• Better sleep quality.

• Support for healthy weight management.

• Improved bone density (for women).

• Increased muscle mass and strength (for men).

Don't let hormonal imbalances diminish your quality of life. Discover how personalized hormone therapy can help you feel like yourself again.

Serving Liberty Lake, Spokane Valley, and surrounding areas, with telehealth options for Washington and Idaho residents.

If You are feeling “off” and can’t explain why-It could be your hormones. Schedule a consultation today and let’s restore your balance, your confidence, and your vitality.

Are you searching for answers to persistent health challenges that conventional approaches haven't fully resolved? Do you feel like something is "off," but you can't quite pinpoint why? True wellness isn't just the absence of disease; it's a dynamic state of optimal function, and often, unlocking it requires looking deeper.

At Macvelly Wellness & Medical Services in Liberty Lake, our Integrative Wellness Consulting goes far beyond symptom management. Led by Vera Nyonglemuga, NP, with 18 years of experience and Harvard Medical School certification in sustainable nutrition, we are dedicated to identifying and addressing the root causes of your health concerns. This is healthcare truly designed around your unique story and individual physiology.

What is Integrative Wellness Consulting?

It is not alternative medicine-and it is not just nutrition advise. Our approach combines:

• Functional lifestyle medicine principles

• Whole-body wellness assessments

• Evidence-based nutrition and supplement guidance

• Hormonal, metabolic, gut, and inflammation insights

• Emotional and spiritual well-being support.

It is for people who are tired of being dismissed and want proactive, preventive, and personalized care.

Our Holistic Approach: A Partnership in Discovery

We believe in a collaborative journey that empowers you every step of the way. Our process is built on:

1. In-Depth Assessment: A comprehensive review of your history, lifestyle, nutrition, stress, and environmental factors. We listen to every detail.

2. Advanced Diagnostic Insights: When appropriate, we may recommend specialized lab testing (gut health, hormones, nutrients, inflammation) to uncover hidden imbalances.

3. Personalized Wellness Plan: Based on your unique insights, we craft a highly individualized plan encompassing targeted nutrition, lifestyle modifications, and strategic support to restore balance.

4. Ongoing Guidance: We provide continuous support, monitoring, and adjustments, guiding you to lasting vitality and empowering you with the tools for self-care.

Integrative Wellness Consulting can be transformative for those seeking solutions for:

• Chronic fatigue and low energy

• Persistent digestive issues

• Unexplained weight fluctuations

• Mood imbalances or brain fog

• Proactive health optimization and longevity

If your labs look normal but you don’t feel well, this service was designed for you.

What’s Included:

Your wellness consult may include:

• A detailed intake and health history review

• Lifestyle, nutrition, stress, and sleep assessment

• Education on how to optimize your personal wellness

• Supplement, lab, or referral recommendations (if needed)

• A tailored action plan and follow-up roadmap

We use a whole-person lens-not just lab values-to guide our care.

Virtual + Local Options

You can meet with us from anywhere in Washington State or Idaho via secure telehealth, or in person at our Liberty Lake, WA clinic

We also offer non-medical consulting service, perfect for those who want coaching and clarity without prescriptions

You deserve care that looks at the picture and sees you.

Ready to stop guessing and start healing from the root? Book your Integrative Wellness Consultation now and take the first step toward deeper healing.

Have you ever felt like you're on a never-ending rollercoaster of diets, only to lose weight and then gain it all back, often with more frustration than before? You're not alone. Sustainable weight loss is often more complex than "eat less, move more" because it involves a intricate web of hormones, metabolism, lifestyle, and genetics.

At Macvelly Wellness & Medical Services in Liberty Lake, we understand these complexities. Our Medically Supervised Weight Loss program offers a different path: one that's personalized, evidence-based, and focused on lasting transformation.

Why "Medically Supervised" Makes All the Difference Our program is led by Vera Nyonglemuga, NP, combining her 18 years of medical experience with a holistic approach to root-cause healing. This means we look beyond just calorie counting. We assess your unique physiology, medical history, and lifestyle to identify underlying factors that might be hindering your weight loss efforts, such as:

• Hormonal imbalances (e.g., thyroid, insulin, cortisol)

• Metabolic dysfunction

• Nutrient deficiencies

• Inflammation and gut health issues

• Stress and sleep patterns

  Our Approach: Personalized, Comprehensive, Sustainable

  • Thorough Medical Assessment: We begin with a comprehensive evaluation, including advanced lab work and body composition analysis, to understand your unique needs.

  • Customized Nutrition Plan: Leveraging Vera's Harvard Medical School certification in sustainable nutrition, we'll create a realistic and nourishing eating plan that fits your life.

  • Strategic Support: This may include carefully considered FDA-approved medications (if appropriate), personalized exercise recommendations, and behavioral coaching to address emotional eating and lifestyle habits.

  • Ongoing Guidance: We provide continuous support, monitoring, and adjustments to your plan, ensuring you're empowered for long-term success.

  This isn't about quick fixes; it's about building a foundation for a healthier, more vibrant you.

Are your tired of rushed appointments, surprise medical bills, and limited access to your provider? You are not alone-and that is why more people in Liberty Lake and the surrounding Spokane Valley and Spokane areas are turning to Direct Primary Care. (DPC)

At Macvelly Wellness, our DPC model pay a flat monthly fee for unlimited primary care services. No copays. No deductibles. Just care that is centered on you