Exciting update for our Nurse Practitioner, Presley Pulse.

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Dear Exceed Family,

We have a bittersweet upcoming change within our practice. Our wonderful Nurse Practitioner, Presley Pulse, will be moving to Florida at the end of September. We are deeply grateful for her dedication and the excellent care she has provided during her time with us. We are excited about Presley and her husband Cam’s next chapter, but we will miss her dearly. If you see Presley next time you are in the office, please wish her well!

Our practice will continue to provide the high-quality care for men and women that you have come to know and trust. We are actively recruiting skilled professionals to join our team and are committed to ensuring a smooth transition.

If you have any questions or concerns, please do not hesitate to contact our office. Thank you for your continued trust in Exceed Hormone Specialists. As always it is an honor to care for you.

 

Sincerely,
Heather P Chauhan, MD

Best practices to keep your skin healthy this summer

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Summer has arrived, bringing us longer days and warmer weather. While we take advantage of the opportunity to spend time outdoors, adapting our skincare routines to address the challenges that summer can bring. The combination of heat, pesky mosquito bites, and increased sun exposure can impact our skin, leading to sunburn, dryness, irritation, and breakouts. But with a few mindful adjustments, you can protect and nourish your skin, keeping it healthy all summer.

Here are five summer skincare tips to keep your skin glowing all season…

Wear Sunscreen Daily

All throughout the year, our skin tirelessly works to shield itself from the harmful ultraviolet (UV) radiation emitted by the sun. Even on cloudy days, UV rays can penetrate through and damage our skin. While sunshine is an excellent source of Vitamin D, the risk of sunburn and sun damage should be addressed. Dermatologists universally recommend applying a broad-spectrum sunscreen with at least SPF 30 every day. Try to make it a non-negotiable part of your morning routine, like brushing your teeth. To make it easier, you can also stock up on makeup products like foundation that include sunscreen in the formula! If you plan to be outdoors for an extended period, be sure to reapply every two hours, especially after swimming or sweating. Remember, a good sunscreen will be your skin’s best friend throughout the summer.

Exfoliate Regularly

Gentle exfoliation is essential to maintaining smooth, glowing skin. By removing dead skin cells, exfoliation helps your skin better absorb moisturizers, serums, and sunscreen. Opt for a mild exfoliant and use it 2-3 times a week to avoid irritation. If you’re new to exfoliating, purchase an extra gentle product to ease your skin into it. Whether you choose a physical scrub or a chemical exfoliant, this step will leave your skin feeling fresh and rejuvenated.

Prevent Bug Bites

Humans are not the only ones who enjoy summer evenings on the patio! Mosquitoes are everywhere during the warm weather months, especially for those of us who live near bodies of water or decorate our yards with outdoor fountains. When you’re spending an evening outdoors with your family, make sure to apply bug repellent to protect yourself from itchy bug bites! There are many non-toxic bug repellants made with essential oils such as peppermint, lemongrass, and citronella that will help prevent bites and protect your skin. If you get a bug bite, avoid the urge to scratch – instead, treat the affected area with calamine lotion or a baking soda paste.

Change Up Your Moisturizer

The sweltering summer heat and humidity can turn our skin oily and prone to breakouts. Switch to a lightweight, oil-free moisturizer to keep your skin hydrated without clogging your pores. Gel-based moisturizers made with hyaluronic acid and glycerin are an excellent option to keep your skin hydrated and fresh. Look for products that are non-comedogenic and hormone friendly to help prevent acne and keep your skin clear.

Soothe Sunburns

Despite our best efforts, sometimes sunburns are inevitable. If you find yourself with red, painful skin, treat it gently. Apply aloe vera gel or a cool compress to soothe the burn. Aloe vera is known for its healing properties and can provide instant relief from sunburn. Keep your skin moisturized and avoid further sun exposure until the burn has healed. Taking care of your sunburn promptly will help to manage pain and accelerate the healing process.

By following these simple yet effective tips, you can enjoy the summer sun while keeping your skin looking its best. Remember, your skin is your body’s largest organ, and it deserves all the attention you can give. Stay sun-safe, stay hydrated, and most importantly, enjoy every moment of this season.

 

 

Are you ready to bring balance and vitality back into your life? Exceed Hormone Specialists is here to help. Connect with us online or give us a call at (901) 312-7899.

3 Tips to Support Your Mental Health

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May is celebrated as Mental Health Awareness Month, a time to promote our state of mind and raise awareness about the common struggles we will face periodically throughout our lives. In the United States, roughly 1 out of 5 adults experience mental health issues. Living in an increasingly fast-paced society can contribute to these challenges. While everyone can be affected at different times, numerous tools and resources are available to help navigate these difficulties. As Mental Health Awareness Month comes to a close, let’s keep the conversation going and make it a habit to check in on our mental health regularly. This month’s post will explore three practical ways to support your mental well-being.

Take care of your body

Taking care of your body is key to protecting and enhancing your mental health. When stress and other mental health struggles arise, it’s essential to establish a foundation of self-care. This means fueling your body with nutritious foods, staying active through regular exercise, and practicing calming breathing techniques. Ensuring you get enough sleep is also important to give your body and mind the reset it needs. We all feel more energized and better equipped to face a new day when we get a good night’s sleep! By prioritizing these self-care habits, you will not only manage stress more effectively, but you’ll also nurture your overall mental well-being.

Get Support

Sometimes, when life becomes chaotic, mental health struggles can feel inevitable. In these moments, it’s important to remember that you’re not alone—there is no shame in seeking help from a trusted friend, relative, or professional. It’s also important to acknowledge your emotions and understand that seeking help is a sign of strength, not weakness. Building a support network can make a significant difference in how you cope with stress and mental health challenges. Embrace the support around you, and remember that caring for your mental health is as important as caring for your physical well-being.

Build Strong Relationships

Humans are inherently social creatures who are not meant to walk through life alone. Building friendships and maintaining social interactions are good not only for the mind but also for the body. Numerous studies have shown that those who engage in social interactions regularly are less likely to experience some mental health struggles including anxiety and depression. Additionally, those who frequently interact with others are more likely to have higher self-esteem, greater empathy, and stronger immune systems! As we strive to improve our mental health, nurturing and strengthening our relationships should be a central focus. Cultivating and maintaining meaningful connections can provide invaluable support, enhance the quality of our lives, and contribute significantly to our overall health and well-being.

 

Are you ready to bring balance and vitality back into your life? Exceed Hormone Specialists is here to help. Connect with us online or give us a call at (901) 312-7899.

Benefits of Meal Prepping

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In today’s fast-paced world, where time is often a scarce commodity, the practice of meal prepping serves as a sustainable and simple solution for those seeking efficiency, health, and convenience in their daily lives. Meal prepping involves the planning, preparing, and packaging of meals ahead of time, offering a large variety of benefits that extend beyond just saving time in the kitchen. From promoting healthier eating habits to reducing food waste and saving money, the advantages of incorporating meal prepping into your lifestyle are endless. In this post, we will uncover the various benefits of meal prepping, highlighting its positive impact on health, finances, and overall well-being.

What is Meal Prep?

Meal prep is the concept of planning and preparing food ahead of time. One of the key elements to remember about meal prep is that there are no specific rules to follow. Whether you decide to prepare and freeze an entire week’s worth of meals or simply chop and package your side dishes ahead of time, meal prep should entail what works best for your specific needs. As with any practice, meal prep does require some time and dedication in your weekly routine. It’s been found that the average person spends about one hour cooking per day. By dedicating a few hours of meal prep for the entire week, you will find your evenings freed up to enjoy other activities and time with loved ones.

The Benefits of Meal Prep

As mentioned earlier, there are several benefits that come with planning your meals ahead of time – the first being physical health benefits. For many, the hustle and bustle of daily life can oftentimes lead us to make quick and convenience-based meal decisions that may not carry the essential nutrients our bodies need to lead a healthy lifestyle. By planning your meals ahead of time, you will have more control over the quality of food that you consume throughout the week, giving you ample opportunity to incorporate balanced and nourishing ingredients. For optimal health benefits, experts recommend a dietary composition of 25% protein, 25% carbohydrates, and 50% fruits and/or vegetables.

Aside from the physical benefits, there are several mental health benefits that can come from meal prepping. By planning ahead and eliminating hours spent in the kitchen, you will free yourself up to enjoy more time with loved ones or engage in activities that bring you happiness. Additionally, meal prepping removes the stress of quick decision-making – you can rest assured knowing that your meals are prepared with wholesome ingredients for you and your family.

Lastly are the financial benefits of meal prepping. There are moments in all of our lives where we are in a rush and make a quick stop at a fast food chain or at the store for a single-served meal. While this may save us time, it certainly does not save us money. In 2023, the average American spent about $148 per month on fast food alone. This number does not include dine-in restaurants or single-serve meal runs from the grocery store. Meal prepping will give you both time and money back!

Easy Ways to Start Meal Prepping

It may seem overwhelming to start meal prepping, but start small! Begin by jotting down a list of your favorite meals, breaking them down into specific ingredients that you can purchase in bulk. Once you have stocked up on your essentials, divide them into portioned containers for the week ahead.

Consider setting aside a designated day each week to handle all of your meal prepping. Having dedicated time to meal prep will help you to establish a routine and will make the process feel more manageable. Start with simple recipes that require minimal ingredients and preparation time. As you become more accustomed to meal prepping, you can start incorporating more complex dishes into your routine!

It is also helpful to label your containers with the meal date and time that you have cooked them. This will ensure freshness and support organization in your refrigerator and pantry. Another helpful tip is to take advantage of your appliances like slow cookers or Instant Pots – these helpful tools make meal prepping even easier! Ultimately, no matter where you start, you will quickly enjoy the benefits and convenience that meal prepping brings to your daily life.

 

Are you ready to bring balance and vitality back into your life? Exceed Hormone Specialists is here to help.
Connect with us online or give us a call at (901) 312-7899

Soak Up The Sunshine Vitamin: Elevate Your Vitamin D This Spring

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As March comes to a quick close and we welcome spring, it’s time to enjoy the sunshine and its myriad of benefits. Beyond its ability to brighten our days, sunlight is essential for providing our bodies with Vitamin D. During the winter months, obtaining enough of this vital nutrient can become quite a challenge. That’s why spring offers the perfect opportunity to lace up your favorite walking shoes and take advantage of the longer days by spending time outdoors soaking up that valuable Vitamin D.

What is Vitamin D?

Vitamin D is both a critical nutrient that we consume and a hormone that our bodies produce. It’s a fat-soluble vitamin made from the cholesterol in our skin. Vitamin D is a super nutrient that serves many purposes including:

  • Promotion of calcium absorption in the gut
  • Assistance in bone growth and bone remodeling
  • Reduces inflammation
  • Slows the growth of some cancer cells.

Practically speaking, Vitamin D helps our bodies as we age. Due to its ability to promote bone growth, Vitamin D works to prevent our bones from becoming too brittle and our joints from becoming inflamed. Though it is one of the easiest Vitamins to absorb, it’s often one that many people around the world are deficient in.

How Can You Get Vitamin D?

There are a few ways to get Vitamin D into your system. Research has shown that sunlight is one of the best ways for your body to receive Vitamin D due to the body’s ability to self-regulate the amount it receives, overall reducing the chance of toxicity. For optimal results, experts recommend spending between 5 and 30 minutes a day outdoors in the sun. This is just enough time to take a walk at your favorite park, spend some time laying out by the pool, or enjoy a quiet morning out in the garden. Please keep in mind that if your skin is prone to sunburn, you should consult with your dermatologist before spending prolonged periods of time outdoors without applying proper sun protection.

If it is not feasible for you to get an adequate amount of Vitamin D from the sun, you can also supplement with tablets. Vitamin D supplements are available over-the-counter at your local CVS or Walgreens. There are two forms of Vitamin D that you can purchase. Vitamin D2 is made from plants, and Vitamin D3 is made from animals. Both types of Vitamin D carry similar and equal benefits, so consult with your doctor for their best recommendation on which supplement you should purchase.

 

Are you ready to bring balance and vitality back into your life? Exceed Hormone Specialists is here to help.
Connect with us online or give us a call at (901) 312-7899

Alleviate Common Aches and Pains Through Low-Impact Exercise

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Have you noticed that with each passing year, everyday tasks like bending, reaching, or kneeling require a little more effort? If you have, rest assured – you’re not alone! As we age, it’s entirely natural to encounter familiar aches and pains that can make our daily routines feel a tad more challenging. Simple movements may quickly reveal discomfort, often arising from inflammation that our joints undergo over time. However, in the midst of the hurdles that come with aging, incorporating low-impact exercise into our schedule can serve not only to alleviate these aches, but also to strengthen our bodies against future bouts of tension. These gentle exercises play a pivotal role in improving the body’s blood circulation, ultimately mitigating inflammation by reducing lactic acid and promoting graceful aging. In this post, we will cover three low-impact exercises designed to alleviate common aches and pains, ensuring a more comfortable and active lifestyle.

Yoga

Yoga is a tried and true practice that has been known and enjoyed for over 5,000 years. Not only does yoga improve mental health by providing a healthy release for stress, it has also been proven to reduce inflammation, build strength, improve flexibility, and promote balance. Some studies have found that practicing yoga on a weekly basis has provided more effective pain relief than certain procedures. The best part about Yoga is that you can practice from the comfort of your own home! Grab a mat from a local sports store, find a yoga instructor online, and start practicing for 20 to 30 minutes per day for optimal results.

Water Aerobics

If you enjoy spending time in the water and want to experience relief from aches and pains, joining a water aerobics class could be worth considering. Water aerobics provides numerous benefits for alleviating common discomforts, primarily due to water’s buoyancy, which reduces stress on muscles and joints that result from gravitational pull. Practicing water aerobics provides a refreshing workout while simultaneously building strength through activities like treading water and swimming laps. Those dealing with chronic pains such as arthritis, hip, and knee pain often find relief in the soothing movements of water aerobics.

Pilates

Pilates is an excellent choice for anyone seeking an exercise regimen that balances challenge with gentleness, making daily activities feel a little more manageable. Pilates targets the core muscles through low-impact movements, prioritizing the development of strength, flexibility, and posture. By integrating Pilates into your weekly routine, you can expect to experience a reduction in discomfort when performing daily tasks like lifting, sitting, or bending. Whether you opt to practice Pilates from home or prefer the structured environment of a local studio, the adaptability and accessibility of this exercise caters to individuals of all ages and fitness levels.

 

Are you ready to bring balance and vitality back into your life? Exceed Hormone Specialists is here to help.
Connect with us online or give us a call at (901) 312-7899

Vitamins and Supplements to Include in Your Daily Routine

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In our fast-paced world, staying healthy can be a real challenge. Between juggling hectic schedules, relying on convenience-based foods, and facing various environmental factors often means we forget the importance of getting the right nutrients in our daily diet. While a balanced diet forms the foundation of excellent nutrition, vitamins and supplements act as an additional pillar of support to your overall health and wellbeing. Vitamins and supplements help promote essential functions including energy production, the immune system, and tissue repair. In this post, we will identify 5 vitamins and supplements for you to include in your daily routine.

CoQ10

Coenzyme Q10 (CoQ10) is a super nutrient that serves multiple purposes. It’s a substance that is found in almost every cell of the body and actively works to convert food into energy. CoQ10 has gained recognition for its role in supporting heart health. Some research even suggests that CoQ10 can help reduce the risk of heart disease, including heart failure. As an antioxidant, it helps protect the heart from oxidative stress. Additional benefits include lowering blood pressure and cholesterol. While some dietary sources like salmon, spinach, meat, and whole grains contain CoQ10, supplementation can be beneficial, especially for those with specific health concerns.

Omega-3 Fish Oil

Another important supplement to incorporate into your daily routine is Omega-3 fish oil. Packed with essential fatty acids like EPA and DHA, Omega-3s play a crucial role in brain function, joint health, and inflammation regulation. In addition, Omega-3s have been shown to prevent hypertension, coronary heart disease, and various cancers including breast and colon. Fatty fish like salmon and mackerel are excellent dietary sources of Omega-3, but for those who find it challenging to consume enough fish regularly, supplements can be a great alternative.

MultiVitamin

No matter what your health concerns or goals are, adding a MultiVitamin into your daily routine is a comprehensive way to improve your vitamin intake. It provides a broad spectrum of vitamins and minerals and ensures that your body receives the essential nutrients it needs for overall well-being. Exceed recommends and offers Pure Encapsulation’s MultiVitamin that includes Vitamins A through E, Biotin, Thiamin, Zinc, and more. Keep in mind that while a MultiVitamin should not replace a balanced diet, it can serve as a valuable supplement to fill in potential nutritional gaps.

Cortisol Manager

Stress is an inevitable part of modern life, and its impact on our health should not be underestimated. Cortisol, known as the stress hormone, can have detrimental effects when chronically elevated. Lifestyle changes including mindful meditation, exercise, and rest are excellent ways to manage stress, however, depending on your stress levels, a cortisol manager supplement can come in handy. Cortisol Manager supplements often contain a blend of natural herbs such as Ashwagandha or Magnolia along with other nutrients that support healthy cortisol levels, fostering stress management and overall well-being.

Probiotics

Last but certainly not least, let’s talk about your gut health. Probiotics, often referred to as the “good” bacteria, play a pivotal role in maintaining a healthy digestive system. They support the balance of gut microbiota, aiding in smooth digestion and nutrient absorption. Incorporating probiotic-rich foods like Greek yogurt, Kefir, or Kombucha into your diet or taking a daily probiotic supplement can contribute to a healthier gut environment.

 

Are you ready to bring balance and vitality back into your life? Exceed Hormone Specialists is here to help.
Connect with us online or give us a call at (901) 312-7899

Welcome to Exceed – Brokke Hall

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Brokke is most excited to help our patients experience a renewed zest for life, and we can’t wait to introduce you in person!

Before joining Exceed Hormone, Brokke gained valuable experience working as a charge nurse on a medical-surgical telemetry unit and as an Assistant Director of Nursing at an ambulatory surgery center. Brokke holds a B.A. in Psychology from the University of Tennessee and a B.S. in Nursing from New York University. 

In 2019, Brokke earned her M.S.N from University of Texas and became a board-certified Family Nurse Practitioner. She is a member of Phi Beta Kappa, Sigma Theta Tau honors nursing society, and the Tennessee Nurse Practitioner Association. Brokke is also pursuing a designation as a NAMS Certified Menopause Practitioner.

In her free time, she enjoys cooking, reading, and traveling with her husband and children. We feel so fortunate that Brokke has returned to Memphis and is here to help us serve all of our wonderful patients.

Please help us welcome Brokke to the Exceed Hormone Specialists  family next time you are in the office.

Set Yourself Up for Success in 2024

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As 2023 draws to a close, we find ourselves on the brink of a new year, ready to turn the page into 2024. During these final days of the year, a moment of transition allows us to consider the past twelve months, embracing the highlights and confronting the challenges we have faced for the valuable lessons they offer. Whether you are approaching the new year with caution or optimism, here are a few tips to set yourself up for success in 2024.

Journal

Take a moment each day to pause, reflect, and put your thoughts on paper. Journaling provides a therapeutic outlet to unwind, think about the day, and acknowledge the personal growth you have reached through times of adversity. Over the years, you will have a beautiful memoir filled with special details and milestones from your life. Whether you are guided by a prompt or by spontaneous thoughts you’ve had throughout the day, dedicating time to journal is a great way to practice self-care and self-awareness.

Set Achievable Goals

The excitement and optimism that comes with a new year can often translate into a desire to set lofty, life-altering goals. The end of the year is a time of reflection, and for many of us, a time to think about the positive and negative in our lives. This is why so many of us create a list of resolutions to start achieving come January. However, if too many goals are set or you are not giving yourself ample time to achieve your resolutions, burnout and discouragement are likely. In fact, studies have shown that setting too lofty of a goal harms your mental health.

The trick is to start small with bite size goals. If you aim to go from walking 20 minutes each day to running a 5k, start by jogging for 5 minutes on one of your walks. Or, if your goal is to lose weight, consult with your doctor to create a manageable and sustainable plan to help you achieve your goals. Remember that progress takes time, so no matter what your resolutions are, start slowly and enjoy the process.

Social Connection

As you navigate the transition from one calendar year to the next, the significance of spending quality time with loved ones becomes even more meaningful. Social connection is pivotal to health and wellness, and can even lead to a longer life and better health. The CDC emphasizes that maintaining strong social connections leads to more stability, healthier life decisions, and makes you better in coping during times of stress, depression, or anxiety.

Set a goal of getting together with a group of your loved ones twice a month. Even those of us who lean on the introverted side can benefit from one-on-one time with our closest friends. When walking into a new year, it helps to have friends by your side to encourage and support you.

Screentime Moderation

In the midst of the festive holiday season, added time in front of the screen can slowly creep up and take over our evenings. It’s important to find a healthy balance between enjoying our favorite holiday films and taking much-needed time away from the screen. Excessive screen time can have a negative impact on your overall health. Studies have found that too much time in front of the screen can decrease your quality of sleep and even contribute to poor stress regulation, obesity, and cardiovascular disease. Consider setting time limits on your devices to moderate screen time. Learn how to set time limits on your iPhone here.

Being deliberate about how much time you spend in front of the screen will also allow you to enjoy more intentional engagement with your surroundings, fostering deeper connections with loved ones.

Schedule Your Physical

Be sure to set up a routine physical with your doctor to discuss health concerns or goals you might have. Your doctor can provide support during the visit or connect you with the right resources to create a plan that suits your needs.

Another beneficial step to start the new year is by checking your hormone levels. Consider making an appointment at Exceed to have a specialist evaluate your hormone balance. It’s a straightforward way to gain insights into your health and make any necessary adjustments.

Taking these small, proactive measures sets a positive tone for the new year and contributes to a healthier, happier you in 2024.

Connect with us online or give us a call at (901) 312-7899

Stay Physically and Mentally Healthy This Holiday Season

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The holiday season is officially upon us. It’s an exciting time of year filled with fun, family, and delicious treats. But for some, the holidays can also be an overwhelming time of the year. The increase in business, change in regular routine, and increase in monthly spending can give rise to some stress. To keep the holiday blues at bay, here are a few tips on how to stay physically and mentally healthy this season.

Stay Physically Active

This is easier said than done during the busy holiday season, but it’s important to do your best to maintain some semblance of routine, especially when it comes to physical activity. If you usually wake up every morning to go for a walk, practice yoga, or bike, then keep it up! Activity is a wonderful way to alleviate stress and keep you healthy by increasing serotonin (the feel-good hormone) throughout your brain and the rest of the body. Find out if your serotonin levels need a boost by visiting Exceed for a hormone evaluation.

Get your family involved in the activities! After Thanksgiving dinner, take a family walk in your neighborhood and see the Christmas lights instead of turning the television on. This is a great way to connect with your family while getting some exercise.

Maintain Healthy Habits

You should feel at liberty to partake in the holiday treats! But make sure you balance the sugary foods with healthy choices. Pick your favorite treats and skip the ones that you can do without. If you know that you’ll be at a holiday dinner party, start your day with a breakfast smoothie, or have a healthy snack like carrots and hummus or an egg on whole wheat toast before you go. That way, you won’t be as tempted to overindulge in sugary foods.

Healthy habits are not exclusive to your diet! Keep mentally fit by reading, praying, or meditating. Know your limits and feel free to politely decline if your schedule is becoming too crowded. If you do end up attending several holiday events and you’re feeling overwhelmed by the crowds, feel free to excuse yourself and walk around outside to take a few deep breaths.

Create a Budget

Did you know that the average American spends about $1,000 dollars each year on holiday gifts? While everyone enjoys giving their loved ones thoughtful gifts throughout the season, this can quickly get expensive, especially with inflation taking a toll on most of us. It’s important to create a budget that fits around your finances. Know what you can afford, write out your list, and designate the amounts that you can spend on each person. There are many ways to show your family and friends that you care without spending a significant amount of money. Handmade gifts like a knitted scarf, blanket, or photo album are meaningful and lasting.

Cultivate Meaningful Relationships

Don’t take the extra time with loved ones for granted. Sometimes we can get so caught up in the business of the season that we can forget to pause and enjoy being around our family and friends. The holidays offer the perfect opportunity to check in and create lasting memories. Take time to connect amidst the business and tell your family that you care about them.

We hope that your holiday season is filled with joy, peace, and cherished memories.

 

If you feel like you’ve lost your vitality, spark, or the drive that sustains you, Exceed Hormone Specialists is here to help. Contact us today to schedule your one-on-one consultation.