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Mindfully Integrative Show

Dr. Damaris Grossmann FNP-C

Welcome to the Mindfully Integrative Podcast! We are dedicated to featuring inspirational and successful individuals who have embraced mindful investing to achieve optimal integrative wellness. Our podcast dives into all aspects of mindfully incorporating integrative functional health into our lives, aiming to help create a more balanced and fulfilling life. New episodes are released every Friday and cover a wide range of informative and entertaining topics, interviews, and discussions.

 We explore a mindful approach to the mind-body connection with guests discussing various topics in integrative holistic health. This includes areas such as whole health, functional medicine, spiritual health, financial health, mental health, lifestyle health, mindset shifts, physical health, digital health, nutrition, gut health, sexual health, body positivity, family health, pet health, business health, and life purpose, among others.


Dr. Damaris G. is an Integrative Doctor of Nursing Practice, a Family Nurse Practitioner, a mom, and a veteran. For collaboration, interviews, or to say hi, you can contact her via email at damaris@mindfullyintegrative.com. You can also find her on LinkedIn at  or https://www.linkedin.com/in/damarisdnp/. To join our membership and access resources, visit our website at https://mindfullyintegrative.com . 


Please note that the information shared here is for informational and educational purposes only and should not be considered medical advice. Always consult with a physician or other licensed healthcare provider when making healthcare decisions. Enjoy the podcast!

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  • Avg 16 min
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  • April 10 · 17 min

    Your Body Is Speaking—Are You Listening to These Key Health Indicators?

    Send us Fan Mail Metabolic health metrics reveal when your body isn't functioning optimally, allowing for targeted interventions before serious problems develop. Tracking key numbers beyond conventional ranges provides a deeper understanding of your personal metabolic function. • Weight fluctuations (gain/loss of 5+ pounds weekly) indicate potential metabolic issues • Body composition metrics like waist-to-hip ratio should ideally be under 1.0 (or 0.85 for women) • Optimal fasting glucose ranges between 75-90 mg/dL, not just "below 100" • A1C should ideally be 5.2-5.4%, not just below 5.7% • Post-meal blood sugar should stay below 120 mg/dL rather than 140 mg/dL • Lipid panel: LDL under 85-90, HDL above 60, and triglycerides below 100 mg/dL • Inflammatory markers like CRP should remain below 3.0, ideally under 1.0 • Quality sleep cycles regulate key metabolic hormones including insulin, cortisol, leptin and ghrelin • Stress management techniques vary by individual but significantly impact cortisol levels and metabolic function If you have any other questions, reach out to me and I would be glad to help. Support the show Sponsor Affiliates Mindful Ways Health Wealth & Life https://stan.store/Mindfullyintegrative Mindful Finds https://benable.com/Mindfullyintegrative Are you feeling stressed, tired, or is your metabolism imbalanced? Take advantage of our free mindful steps to help improve your well-being. ENJOY ONE OF our Books Join Yearly membership: ALL-IN-ONE FUNCTIONAL HEALTH Enjoy one of our Mindful Book Collections HERE Check Out our YouTube Channel Get 15% off Pharmaceutical Grade Full Script Vitamins & Supplements #mindfullyintegrative #damarisdnp #mindfulbody #integrativehealth #functionalmedicine

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  • April 3 · 14 min

    Intermittent Fasting Methods: Finding Your Sustainable Timeline

    Send us Fan Mail Metabolic health doesn't have to be complicated. We dive deep into the fascinating relationship between GLP-1 medications and intermittent fasting, revealing how these two approaches can work synergistically to optimize weight management, blood glucose regulation, and overall wellness. Contrary to popular belief, the most effective fasting schedule might not be the one trending on social media. We break down the science behind various fasting protocols – from the commonly practiced 16/8 method to the circadian-aligned 12/12 approach – explaining how each affects your body's natural GLP-1 production. You'll discover why women may need different fasting schedules than men, how protein timing can make or break your fasting success, and why that weekend splurge might be undoing all your weekday discipline. The key takeaway? Sustainability trumps intensity. Whether you're combining intermittent fasting with GLP-1 medications or using fasting to naturally boost your body's incretin response, the best approach is one you can maintain for decades, not just weeks. We explore how to personalize your fasting window based on your age, hormones, and lifestyle, giving you practical strategies to enhance metabolic flexibility without creating an unhealthy relationship with food. Ready to discover your optimal fasting strategy for long-term metabolic health? This episode provides the roadmap you've been searching for. Support the show Sponsor Affiliates Empowering Your Health https://www.atecam.com/ Get YOUR Own Joburg Protein Snacks Discount Code: Damaris15 Or Damaris18 Feeling need to Lose Weight & Become metabolically Healthy GET METABOLIC COURSE GLP 1 REseT This course is designed for individuals looking to optimize their metabolic health through integrative and functional medicine approaches. Whether you're on a GLP-1 medication or seeking natural ways to enhance your metabolic function, this course provides actionable steps, expert insights, and a personalized roadmap sustainable wellness. Are you feeling stressed, tired, or Metabolism imbalanced? Take advantage of our free mindful steps to help improve your well-being. ENJOY ONE OF our Books Mindful Ways Health Wealth & Life https://stan.store/Mindfullyintegrative Join Yearly membership ALL IN ONE FUNCTION HEALTH Ask Us for help with Medica...

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  • March 20 · 26 min

    Metabolic Health Without Extreme Dieting

    Send us Fan Mail Sustainable metabolic health doesn't require extreme dieting or deprivation. In fact, the most effective approach is quite the opposite – focusing on balanced nutrition, mindful eating practices, and addressing the root causes of metabolic dysfunction. Triple board-certified nutritionist Damaris Grossman draws from both professional expertise and personal experience with metabolic challenges to share practical wisdom about creating sustainable health habits. Rather than chasing quick fixes, she emphasizes thinking long-term: "Think about yourself at 20 and think about yourself at 80. What is sustainable for you?" The balanced plate approach forms the foundation – filling half your plate with fibrous vegetables, a quarter with quality protein, and the remaining quarter with healthy fats. This simple framework naturally supports blood sugar management without complicated calorie counting. Pair this with mindful eating techniques like thorough chewing and eating to 80% fullness, and you'll transform your metabolic function without feeling deprived. Beyond nutrition, true metabolic wellness encompasses movement, quality sleep, stress management, and gut health optimization. These elements work together to create an environment where your body can thrive metabolically. For those struggling with specific challenges, functional testing can identify personalized interventions addressing the unique factors affecting your metabolism. The most powerful insight? Small, consistent changes yield profound results over time. By focusing on sustainability rather than restriction, you build habits that support metabolic health through every stage of life. Whether you're managing insulin resistance, addressing inflammation, or simply optimizing your wellness, these principles provide a roadmap for lasting metabolic health without the pitfalls of extreme dieting. Have questions about your specific metabolic challenges? Reach out for personalized guidance on your journey toward sustainable metabolic wellness. Support the show Sponsor Affiliates Empowering Your Health https://www.atecam.com/ Get YOUR Own Joburg Protein Snacks Discount Code: Damaris15 Or Damaris18 Feeling need to Lose Weight & Become metabolically Healthy GET METABOLIC COURSE GLP 1 REseT This course is designed for individuals looking to optimize their metabolic health through integrative and functional medicine approaches. Whether you're on a GLP-1 medication or seeking natural ways to enhance your metabolic function, this course provides actionable steps, expert insights, and a personalized roadmap sustainable wellness. Are you feeling stressed, tired, or Metabolism imbalanced? Take advantage of our free mindful steps to help improve your well-being. ENJOY ONE OF our Books Mindful Ways Health Wealth & Life https://stan.store/Mindfullyintegrative Join Yearly membership ALL IN ONE FUNCTION HEALTH Ask Us for help with Medica...

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  • March 6 · 8 min

    When Your Brain Won't Stop Thinking About Food: Strategies for Metabolic Health

    Send us Fan Mail Food noise—that relentless mental chatter about what to eat next—affects millions struggling with weight management and metabolic health. Beyond mere distraction, this constant preoccupation influences our eating behaviors, creating cycles that can feel impossible to break. When our minds become battlegrounds of cravings, meal planning, and food-related thoughts, we're experiencing what experts identify as a key barrier to sustainable health. This mental noise doesn't just affect what we eat but fundamentally changes how we relate to food on a neurological level. The frontal cortex activity driving emotional eating creates patterns that willpower alone rarely conquers. GLP-1 receptor agonist medications like semaglutide and tirzepatide have revolutionized this landscape by targeting the brain's reward pathways. These medications mimic natural hormones that regulate appetite and satiety, effectively turning down the volume on food noise. But they're tools, not complete solutions. The most successful approaches combine these medications with mindfulness techniques and behavioral strategies. Mindful eating—slowing down, eliminating distractions, savoring each bite with 20-30 chews—reconnects us with our body's natural hunger and fullness signals. Many discover they feel satisfied with smaller portions simply by paying attention. When combined with community support and regular behavioral check-ins, these practices transform our relationship with food from one dominated by noise to one characterized by awareness and intention. Ready to quiet your inner food DJ? Start with small mindfulness practices during meals this week and notice how your relationship with food begins to shift. Share your experience with others on the same journey—community might be the missing ingredient in your metabolic health recipe. Support the show Sponsor Affiliates Empowering Your Health https://www.atecam.com/ Get YOUR Own Joburg Protein Snacks Discount Code: Damaris15 Or Damaris18 Feeling need to Lose Weight & Become metabolically Healthy GET METABOLIC COURSE GLP 1 REseT This course is designed for individuals looking to optimize their metabolic health through integrative and functional medicine approaches. Whether you're on a GLP-1 medication or seeking natural ways to enhance your metabolic function, this course provides actionable steps, expert insights, and a personalized roadmap sustainable wellness. Are you feeling stressed, tired, or Metabolism imbalanced? Take advantage of our free mindful steps to help improve your well-being. ENJOY ONE OF our Books Mindful Ways Health Wealth & Life https://stan.store/Mindfullyintegrative Join Yearly membership ALL IN ONE FUNCTION HEALTH Ask Us for help with Medica...

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  • February 27 · 23 min

    Smart Rings, Real Data, Better Sex

    Send us Fan Mail FirmTech’s mission is better sexual health for everyone with smart wearables that provide the vital signs of their most vital organ.. The company’s first phase of innovative products focuses on keeping men fit and firm for a lifetime of lovemaking. Men and their physicians need objective and personal data so men can avoid ED, and if they have it, stop its progression and potentially reverse it. Dr. Justin and his FirmTech team have developed and marketed the TechRing, a transformative erection ring to help men optimize personal “erectile fitness,” and to inspire better erectile and cardiovascular health through engaging with objective data about their sexual health. Urologists call the penis the “canary in the coal mine” of cardiovascular health. Website: https://myfirmtech.com/ Instagram: https://www.instagram.com/myfirmtech/ X (Twitter): https://x.com/myfirmtech Linkedin: https://www.linkedin.com/in/elliot-justin-md/ What if your bedroom could be as measurable as your morning run? We sit down with Dr. Justin Early, emergency physician turned telehealth pioneer and CEO of FirmTech, to explore how a smart erection ring turns sexual performance into objective data—and why those numbers can double as an early warning for cardiovascular risk. No more guesswork, vague labels, or one‑size‑fits‑all pills; this conversation lays out a clear path to sexual fitness you can actually track. We unpack why the traditional ED diagnosis fails most people by grouping different problems together, and we look at how short clinic visits, insurance incentives, and subjective questionnaires leave patients without meaningful guidance. Instead, we walk through the core metrics that matter—nocturnal erection frequency, firmness, duration, and detumescence—and reveal a surprising insight from the world’s largest erection dataset: for many men without severe disease, nocturnal firmness holds steady far longer than expected. The real issue for most aging men is blood leak, not lack of inflow. That leads to a practical solution: pair a safe, comfortable ring that supports venous retention with a personalized PDE5 dose, measured and adjusted by real data. We also dive into women’s sexual health, baseline hormones, and the promise of bringing the same measurement approach to clitoral fitness. Dr. Early shares how to make testosterone therapy objective, why expensive shockwave and experimental injections often underdeliver without baseline metrics, and what the data actually says about popular supplements. Finally, we break down how a redesigned elastomer ring can extend sensitivity, intensify climax, and build confidence—transforming sex from a stressor into a measurable source of health and connection. If you’re ready to replace myths with metrics and turn pleasure into a vital sign, hit play, subscribe, and leave a review with the one metric you’d want on your sexual health dashboard. Support the show Sponsor Affiliates Empowering Your Health https://www.atecam.com/ Get YOUR Own Joburg Protein Snacks Discount Code: Damaris15 Or Damaris18 Feeling need to Lose Weight & Become metabolically Healthy GET METABOLIC COURSE GLP 1 REseT This course is designed for individuals looking to optimize their metabolic health through integrative and functional medicine approaches. Whether you're on a GLP-1 medication or seeking natural ways to enhance your metabolic function, this course provides actionable steps, expert insights, and a personalized roadmap sustainable wellness. Are you feeling stressed, tired, or Metabolism imbalanced? Take advantage of our free mindful steps to help improve your well-being. ENJOY ONE OF our Books Mindful Ways Health Wealth & Life https://stan.store/Mindfullyintegrative Join Yearly membership ALL IN ONE FUNCTION HEALTH Ask Us for help with Medica...

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  • February 20 · 7 min

    How Weight Loss Medications Actually Work in Your Body

    Send us Fan Mail We break down the mechanism of action for GLP-1 receptor agonists like tirzepatide (Zepbound/Mounjaro) and semaglutide, explaining how these medications work in the body to regulate appetite and metabolism. • GLP-1 medications contain a C20 fatty diacid that binds to albumin, prolonging half-life • These drugs target both GIP and GLP-1 receptors to regulate appetite and caloric intake • Receptors are found in brain areas involved in appetite regulation and throughout the GI system • Pharmacodynamics include increased insulin sensitivity, reduced glucagon secretion, and delayed gastric emptying • Medications are absorbed subcutaneously with about 80% bioavailability • Distribution occurs throughout the body with 5-6 day half-life, explaining weekly dosing • Metabolism occurs primarily through the liver with excretion via urine • Common injection sites include arms, legs, stomach, or back (the "margarita" zones) Never do this on your own without real supervision. Everything has to be done safely, with a healthcare provider and someone that is aware of where you stand and how you are. Support the show Sponsor Affiliates Empowering Your Health https://www.atecam.com/ Get YOUR Own Joburg Protein Snacks Discount Code: Damaris15 Or Damaris18 Feeling need to Lose Weight & Become metabolically Healthy GET METABOLIC COURSE GLP 1 REseT This course is designed for individuals looking to optimize their metabolic health through integrative and functional medicine approaches. Whether you're on a GLP-1 medication or seeking natural ways to enhance your metabolic function, this course provides actionable steps, expert insights, and a personalized roadmap sustainable wellness. Are you feeling stressed, tired, or Metabolism imbalanced? Take advantage of our free mindful steps to help improve your well-being. ENJOY ONE OF our Books Mindful Ways Health Wealth & Life https://stan.store/Mindfullyintegrative Join Yearly membership ALL IN ONE FUNCTION HEALTH Ask Us for help with Medica...

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  • February 13 · 21 min

    Nootropics 101: Boosting Your Brain Health Naturally

    Send us Fan Mail Nootropics, often referred to as "smart drugs," offer natural options for improving brain health and cognitive function through evidence-based approaches that can be safely implemented with proper guidance. • Omega-3 fatty acids serve as anti-inflammatories that improve cell membrane fluidity and brain function • L-theanine from green tea promotes relaxation while improving focus through vasodilation • Essential nutrients like iron, zinc, B vitamins, and magnesium function as critical neurotransmitter cofactors • Ginkgo biloba enhances cerebral blood flow and memory when used at appropriate dosages • Adaptogens like Rhodiola help modulate serotonin and dopamine uptake for improved cognitive balance • Caffeine can actually calm and increase focus for those with ADHD by blocking adenosine and increasing dopamine • Start with fundamentals: omega-3, vitamin D, magnesium, and B vitamins before exploring other options • Always follow the "start low, go slow" approach when introducing any supplement • Comprehensive brain health requires proper sleep, exercise, mindfulness, hydration, and gut microbiome support If you want to improve your brain health, focus on these evidence-based approaches while maintaining proper lifestyle habits that support cognitive function. Support the show Sponsor Affiliates Empowering Your Health https://www.atecam.com/ Get YOUR Own Joburg Protein Snacks Discount Code: Damaris15 Or Damaris18 Feeling need to Lose Weight & Become metabolically Healthy GET METABOLIC COURSE GLP 1 REseT This course is designed for individuals looking to optimize their metabolic health through integrative and functional medicine approaches. Whether you're on a GLP-1 medication or seeking natural ways to enhance your metabolic function, this course provides actionable steps, expert insights, and a personalized roadmap sustainable wellness. Are you feeling stressed, tired, or Metabolism imbalanced? Take advantage of our free mindful steps to help improve your well-being. ENJOY ONE OF our Books Mindful Ways Health Wealth & Life https://stan.store/Mindfullyintegrative Join Yearly membership ALL IN ONE FUNCTION HEALTH Ask Us for help with Medica...

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Showing 21–27 of 27 episodes