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Creative Eating, Conscious Living, and the Power of Personalized Wellness
A Mentorship Special by: Balance & Longevity News
June Lay doesn’t present herself as
a guru with rigid rules or one-size-fits-all solutions. Instead, she shows up
as a guide—steady, compassionate, and deeply human—meeting people exactly where
they are. As a Lifestyle Medicine practitioner, Exercise Physiologist, Weight
Management and Diabetes Educator, and author of It’s Not a Diet, It’s
Creative Eating!, June has spent decades helping individuals reclaim agency
over their health through small, meaningful changes. Her work is grounded in
science, shaped by lived experience, and driven by a belief that health is not
a destination, but a relationship we build with our bodies over time.
June’s professional calling is
inseparable from her personal journey. As a teenager, she struggled with weight
and was swept into the era of extreme dieting culture—chasing quick fixes,
following restrictive plans, and even being prescribed amphetamines in a
misguided attempt to lose weight. The cycle of deprivation left her disconnected
from her body and frustrated with solutions that promised results without
addressing root causes.
Her turning point came not through
another diet, but through movement. While working at a health club early in her
career, June encountered an exercise physiologist who introduced her to
training as a practice of self-respect rather than punishment. Slowly, her
relationship with food began to change as well. Taste buds shifted. Cravings
softened. Foods that once felt irresistible lost their grip. What followed was
not a dramatic overnight transformation, but a gradual awakening to what
sustainable health actually feels like—supported, embodied, and real.
This lived experience now informs
how June shows up for others. She doesn’t teach from theory alone. She teaches
from having been there. That credibility—born from empathy—makes her a trusted
ally to clients who feel stuck in cycles of shame, fear, or overwhelm around
food and weight.
A Philosophy of Tools, Not Rules
Unlike rigid programs that prescribe
fixed menus and standardized routines, June’s model centers on personalization.
She does not offer a single “program” so much as a toolkit—flexible strategies
that adapt to each person’s biology, lifestyle, and emotional landscape. She
conducts dietary analyses so clients can see their habits in black and
white, believing that awareness is more powerful than instruction alone. When
people witness patterns on paper, they engage differently. Change becomes
tangible.
One of her signature principles is
simple but effective: combine carbohydrates with protein at meals and snacks to
stabilize blood sugar and support metabolic health. Another is her emphasis on
eating small, frequent meals to prevent insulin spikes and crashes—an approach
she has seen help many people with prediabetes and type 2 diabetes regain
balance in their daily energy and focus.
June’s clients often hear her repeat
a phrase she lives by: “Focus on the tools, not the scale.” Weight loss, in her
view, is a byproduct—not the goal. The real work is building habits that people
can sustain without white-knuckling through life.
Educating for Prevention: Diabetes
as a Turning Point
Much of June’s work centers on
individuals with prediabetes and type 2 diabetes—conditions she sees as pivotal
moments for intervention rather than inevitabilities. She views prediabetes as
an opportunity window, a stage where lifestyle shifts can prevent long-term
complications before they begin. Her sessions integrate movement, nutrition
education, and behavior change strategies rooted in patience rather than
pressure.
She emphasizes that habits can be
reshaped—slowly, imperfectly, but consistently. Some clients take months to
introduce something as basic as breakfast into their routine. June celebrates
those “small wins” because she understands how monumental they can feel to
someone unaccustomed to prioritizing their body. Over time, these micro-changes
accumulate into profound improvements in blood sugar control, weight
stabilization, and confidence.
Her approach reframes diabetes
education from fear-based compliance to empowerment. Clients are not told what
to do; they are invited into a collaborative process of discovery about what
works for them.
Environmental Awareness and the
Hidden Toxins of Modern Life
June’s vision of wellness extends
beyond food and exercise into environmental awareness. Years before “toxic
load” became common language, she wrote about the invisible exposures people
accept as normal. “A smell is not just a smell,” she often says. “It’s fumes
you inhale into your lungs that travel to every cell of your body.” This
perspective shapes how she advises clients to think about air quality,
household chemicals, and daily environmental inputs.
As an animal advocate, June also
applies these principles to the care of her pets—choosing natural alternatives
whenever possible and remaining mindful of how systemic pesticides and
chemicals can accumulate in living systems. For her, conscious living is a
lifestyle philosophy, not a compartmentalized health strategy. Wellness is
ecological: what we put in our bodies, what we breathe, what we touch, and how
we move all speak to one another.
A Collaborative Spirit in
Integrative Health
June is quick to acknowledge her
role within a broader ecosystem of care. She respects medical boundaries and
views physicians and diagnostic specialists as partners rather than authorities
to be deferred to or bypassed. She regularly collaborates with doctors, stays
aligned with clinical guidelines, and recognizes that her 50-minute sessions
fill gaps that time-limited clinical visits often cannot.
Her practice has evolved from
in-person work in sports medicine facilities to largely remote consulting—a
transition shaped in part by her own physical challenges with chronic lumbar
pain. Yet even here, her story becomes part of her teaching: she credits decades
of strength training and movement with preserving her mobility and resilience.
To her clients, this isn’t marketing—it’s evidence. Exercise, she believes, is
not just medicine; it is preparation for life’s unpredictability.
The Author as Advocate: Creative
Eating as a Mindset
June’s book, It’s Not a Diet,
It’s Creative Eating!, distills her philosophy into a narrative of
self-compassion and practicality. The title itself signals a reframe: eating is
not a battlefield but a creative act. Choices can be adaptive, flexible, and
culturally grounded. Growing up in a traditional Italian family, June learned
to honor food traditions while also redefining her relationship to indulgence.
The goal is not deprivation, but intentional enjoyment.
Her writing and monthly “tips”
reflect a belief that education should be accessible, encouraging, and grounded
in lived reality. Whether she’s explaining what “fitness” truly means or
spotlighting the health benefits of a single vegetable, her tone is
invitational rather than prescriptive.
A Role Model for Sustainable
Wellness
What ultimately sets June Lay apart
is not her list of credentials—though they are substantial—but the coherence
between her life and her message. She models what she teaches. Her presence
communicates steadiness, curiosity, and humility. She is candid about being a
“work in progress,” and that transparency gives others permission to release
perfectionism.
As a caregiver at heart, June does
more than offer protocols; she offers companionship in change. In an era of
health extremes—biohacking on one end, resignation on the other—her work
occupies a grounded middle path: evidence-based, personalized, and deeply
humane.
For those navigating weight
challenges, metabolic health, or the quiet exhaustion of trying to “do
everything right,” June Lay represents a different narrative: wellness as a
series of kind choices made over time. Not a diet. Not a quick fix. But a
creative, conscious relationship with the body—one that can evolve for a
lifetime.
Why Are My Numbers Still So Erratic—Even on Medication?
By: Lennard M. Goetze, Ed.D
Few things are more frustrating—and frightening—than watching your blood pressure spike despite doing “everything right.” You take your medications faithfully. You follow your doctor’s instructions. And yet, on certain days, your home monitor flashes numbers like 180/90, leaving you confused, anxious, and wondering what you’re doing wrong.
The short answer is: you may not be doing anything wrong at all. The longer answer is that blood pressure is far more complex—and far more reactive—than most people are ever told.
This article explains why blood pressure can remain erratic even on medications like lisinopril and amlodipine, what factors commonly interfere with control, and what practical steps you can take—especially around sleep—to regain stability.
Blood Pressure Is Not a Fixed Number
One of the most common misconceptions about blood pressure is that it should behave like a thermostat—steady, predictable, and consistent. In reality, blood pressure is a dynamic, moment-to-moment physiological response, influenced by:
·Stress and emotional state
·Sleep quality and breathing patterns
·Pain or inflammation
·Hormones
·Hydration and electrolytes
·Blood vessel stiffness
·Nervous system activity
·Timing and method of measurement
A reading of 180/90 does not automatically mean your medication has “failed.” It means your body is responding to something—sometimes several things at once.
What Your Medications Are (and Aren’t) Doing
Lisinopril
Lisinopril is an ACE inhibitor. It works by blocking a hormone system (the renin-angiotensin-aldosterone system) that tightens blood vessels and retains sodium. This lowers pressure over time and protects the heart and kidneys.
Amlodipine
Amlodipine is a calcium channel blocker. It relaxes the muscular walls of blood vessels, improving blood flow and reducing resistance.
Together, these medications are commonly prescribed and effective—but they do not override every biological trigger of blood pressure spikes. They also behave differently depending on genetics, vascular health, metabolism, stress load, and sleep quality.
Why Blood Pressure Still Spikes on Medication
1. Stress and the Nervous System
Stress is not just emotional—it is physiological. When the brain perceives threat (work pressure, health anxiety, conflict), the sympathetic nervous system releases adrenaline and cortisol. This can temporarily overpower medications, tightening blood vessels and accelerating heart rate.
Even anticipating a blood pressure reading can raise blood pressure itself—a phenomenon known as the home white-coat effect.
2. Measurement Errors (Extremely Common)
Many alarming readings are not true resting values.
Frequent mistakes include:
·Measuring immediately after activity
·Sitting with legs crossed or unsupported
·Arm not positioned at heart level
·Talking or scrolling during measurement
·Using the wrong cuff size
·Taking repeated readings while anxious
Blood pressure should be measured after five minutes of quiet rest, seated, feet flat, back supported, arm relaxed.
3. Medication Timing vs. Circadian Surges
Blood pressure follows a daily biological rhythm. Some people experience early-morning surges or late-day “breakthrough” elevations when medication levels dip before the next dose. This often requires timing adjustments, not stronger drugs.
4. Salt Sensitivity and Fluid Balance
Some individuals are highly salt-sensitive. Even moderate sodium intake—especially from restaurant meals, sauces, or soups—can cause significant blood pressure spikes. Dehydration followed by fluid retention can compound the problem.
5. Vascular Stiffness
Medications lower pressure, but they do not fully reverse arterial stiffness, which increases with age, inflammation, and metabolic stress. This often causes isolated systolic spikes even when average readings appear controlled.
6. Pain, Hormones, and Inflammation
Chronic pain, untreated inflammation, thyroid imbalance, and cortisol dysregulation can all elevate blood pressure—sometimes dramatically—despite medication compliance.
PART 2: SLEEP- The Missing Link in Blood Pressure Control
If medications are the tools, sleep is the foundation. Yet sleep is one of the most overlooked contributors to persistent or erratic hypertension. During healthy sleep, blood pressure normally drops by 10–20%, allowing the heart and blood vessels to recover. This process—called nocturnal dipping—is essential for cardiovascular health.
When sleep is disrupted:
·Cortisol and adrenaline remain elevated
·The nervous system stays in fight-or-flight mode
·Blood vessels remain constricted
·Blood pressure fails to reset overnight
Over time, this leads to persistent elevation and unpredictable spikes.
What Is Circadian Rhythm?
The circadian rhythm is the body’s internal 24-hour clock. It regulates:
Chronic snoring is often dismissed, but it may signal obstructive sleep apnea (OSA)—a major, underdiagnosed cause of resistant hypertension.
What Does “Apnea” Mean?
Apnea means “without breath.” In obstructive sleep apnea:
·The airway collapses during sleep
·Breathing stops for 10 seconds or longer
·Oxygen levels fall
·The brain triggers a stress response to resume breathing
This cycle can repeat dozens or hundreds of times per night, often without conscious awareness.
What Happens When Breathing Stops?
Each pause in breathing causes:
·Oxygen deprivation
·A surge in adrenaline
·Sudden spikes in heart rate and blood pressure
These repeated stress responses overwhelm the cardiovascular system, preventing restorative sleep and undermining blood pressure control—even with medication.
Sleep Apnea and Blood Pressure
Sleep apnea is strongly linked to:
·Resistant hypertension
·Morning blood pressure spikes
·Loss of nighttime dipping
·Increased risk of heart attack and stroke
Many patients with sleep apnea:
·Require multiple BP medications
·Experience erratic readings
·Wake feeling unrefreshed
·Have morning headaches or brain fog
When to Get Checked
Consider evaluation if you experience:
·Loud, chronic snoring
·Pauses in breathing or gasping at night
·Excessive daytime fatigue
·Morning headaches
·Blood pressure that remains high despite treatment
Diagnosis typically involves a sleep study, either at home or in a lab.
The Takeaway
Blood pressure is not just a number—it is a reflection of how your nervous system, blood vessels, hormones, and sleep are functioning together. Persistent or erratic readings do not mean failure. They signal the need for deeper evaluation and individualized care—especially around sleep and breathing.
For many people, addressing sleep quality or untreated sleep apnea becomes the turning point where blood pressure finally stabilizes. Sometimes, the most powerful intervention doesn’t come in a pill—it comes from restoring the body’s ability to breathe, recover, and reset each night.
This article is for educational purposes only and does not replace individualized medical care. Always consult your healthcare provider regarding persistent high blood pressure or medication changes.
PART 3 — STRESS, CORTISOL & THE NERVOUS SYSTEM
Why Your Body May Be Holding Onto High Blood Pressure
When blood pressure remains stubborn or erratic despite medication, sleep optimization, and good intentions, the missing driver is often the nervous system. Stress is not merely emotional—it is biological. And when stress becomes chronic, it can quietly reprogram how the body regulates blood pressure.
The Autonomic Nervous System: The Hidden Regulator
Blood pressure is governed largely by the autonomic nervous system (ANS)—the system that controls involuntary functions such as heart rate, blood vessel tone, digestion, and breathing. The ANS has two main branches:
Sympathetic nervous system – the “fight or flight” response
Parasympathetic nervous system – the “rest and recover” response
Healthy blood pressure depends on a dynamic balance between these two states. Chronic stress shifts that balance heavily toward sympathetic dominance.
What Chronic Stress Does to Blood Pressure
When the brain perceives ongoing stress—work pressure, financial worry, caregiving strain, unresolved trauma, health anxiety—it repeatedly activates the sympathetic nervous system. This causes:
Constriction of blood vessels
Increased heart rate
Release of stress hormones
Reduced ability of vessels to relax
Over time, the body begins to treat this elevated state as “normal,” resulting in persistent or volatile blood pressure elevations.
Cortisol: The Long-Acting Stress Hormone
While adrenaline causes short bursts of pressure spikes, cortisol is responsible for sustained elevation.
Cortisol:
Increases blood sugar
Promotes sodium and fluid retention
Amplifies vascular sensitivity to stress
Interferes with nighttime blood pressure dipping
When cortisol remains elevated—especially in the evening—blood pressure fails to reset during sleep, leading to morning surges and daytime instability.
Stress and “Medication Resistance”
This is one of the least discussed truths in hypertension care: Stress hormones can blunt the effectiveness of blood pressure medications.
Medications act on vessels and fluid balance, but they do not fully suppress:
Stress signaling from the brain
Cortisol-driven sodium retention
Repeated adrenaline surges
As a result, patients may be labeled “resistant” or “difficult to control,” when the real issue is an overactivated nervous system—not inadequate medication.
Why Blood Pressure Spikes Seem Random
Stress-related blood pressure spikes often feel unpredictable because:
Stressors may be subconscious
Cortisol patterns vary day to day
Poor sleep amplifies stress response
Repeated BP checking increases anxiety
This creates a feedback loop:
Stress raises blood pressure
High readings create fear
Fear triggers more stress
Blood pressure rises further
Breaking this cycle requires addressing the nervous system—not just the numbers.
The Role of Breathing and Vagus Nerve Tone
The vagus nerve is the primary driver of parasympathetic (calming) activity. When vagal tone is low, blood pressure remains elevated even at rest.
Slow, controlled breathing directly stimulates the vagus nerve, leading to:
Reduced heart rate
Improved vessel relaxation
Lower systolic pressure
Reduced cortisol output
This is not psychological—it is neurological physiology.
Stress Is Not Weakness—It Is Load
It is critical to understand: stress-related hypertension is not a failure of willpower or character. It is the cumulative effect of physiological load over time.
Sources of load include:
Chronic work pressure
Caregiving responsibilities
Past trauma
Long-term sleep deprivation
Ongoing health anxiety
Persistent inflammation or pain
The body does not distinguish between “emotional” and “physical” threats—it responds to both the same way.
What You Can Do to Reset the System
1. Normalize Stress as a Medical Factor
Acknowledge stress as a legitimate contributor to blood pressure—not an afterthought.
2. Practice Nervous System Regulation Daily
Even brief interventions help:
Slow diaphragmatic breathing (5–10 minutes)
Short walks in nature
Gentle stretching or yoga
Mindfulness or body-based relaxation
Consistency matters more than intensity.
3. Stop Chasing Numbers
Repeated checking increases sympathetic activation. Focus on patterns, not momentary spikes.
4. Support Sleep and Recovery
Sleep and stress are inseparable. Poor sleep amplifies cortisol; high cortisol disrupts sleep.
5. Discuss Stress Physiology With Your Clinician
Ask about:
Cortisol patterns
Heart rate variability
Autonomic balance
Medication timing adjustments
The Takeaway
Blood pressure control is not just about blood vessels—it is about how the brain, hormones, and nervous system communicate with the cardiovascular system. When stress becomes chronic, the body forgets how to relax. Medications can help, but they cannot replace the body’s need for safety, recovery, and regulation. Stability returns not by forcing the numbers down—but by teaching the nervous system that it is safe to let go.
References
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