Dr Stacey Palmer

10/07/2026

🚨 WATCH OUT WEDNESDAY with Dr. Stacey

Eating out today? Here are some things I recommend putting on your WATCH OUT list:

🥓 Processed meats
Bacon, sausage, hot dogs, pepperoni, salami and many deli meats.

🥤 Sugary drinks
Soda, sweet tea, lemonade, shakes and sugary coffees.

🍟 The fried-food combo
Fried entrée + fries + sugary drink is one of the easiest meals to leave behind.

🍔 Bacon/cheese-heavy burgers
Red meat + processed meat + saturated fat + sodium can add up quickly.

🍕 Processed-meat pizza
Think pepperoni, sausage and extra cheese.

🥪 The “healthy” deli trap
A sandwich isn’t automatically healthy. Watch the processed meats, cheese, mayo and sodium.

🥗 The salad trap
Crispy chicken, bacon, cheese and creamy dressing can turn a salad into something very different.

🧂 Sauces, dressings & gravies
Some of the biggest sources of hidden sodium, sugar and calories.

My rule of thumb:
The closer your meal looks to actual food, the better.

🌱 Vegetables
🫘 Beans & lentils
🍎 Fruit
🌾 Whole grains
🥜 Nuts & seeds

You don’t have to eat perfectly. But what you eat most of the time matters.

Eat whole foods with fiber.

- Dr. Stacey Palmer
Vivere Healthcare & Wellness

10/03/2026

💚💚💚

09/30/2026

It’s really that simple 💚

09/28/2026

09/23/2026

Nutrition Minute: It’s Still a Cookie! 🍪

Remember when everything in the ’80s and ’90s was FAT FREE or LOW FAT?

Cookies. Crackers. Snack cakes. Frozen desserts.

Take the fat out, put FAT FREE in big letters on the front, and suddenly it sounded healthy.

Today, we’re doing something very similar, except the magic word is PROTEIN.

15 grams of protein!
High protein!
Protein cookies!
Protein chips!
Protein cereal!

And this is a great example. 15 grams of protein per pack sounds impressive. But… it’s still a cookie!

Adding protein to an ultra-processed food doesn’t automatically turn it into a health food.

Protein is important. But instead of asking, “How much protein does this have?”, also ask:

“What food is the protein coming in?”

Beans, lentils, tofu, tempeh, edamame, nuts, seeds and minimally processed whole foods give you protein along with fiber, vitamins, minerals and other beneficial plant compounds.

So don’t let one big number on the front of a package determine whether something is healthy.

In the ’80s, it was “fat free.” Today, it’s “high protein.”

Sometimes… it’s still a cookie. 🍪

09/21/2026

🌸 MONDAY MOTIVATION 🌸

Menopause changes your hormones.

It does NOT mean you have to accept feeling exhausted, losing strength, gaining weight, sleeping poorly, or simply “not feeling like yourself” as your new normal.

This season of life is a reason to become MORE intentional about your health, not less.

💪 Strength train to protect muscle and bone
🥦 Prioritize whole, nutrient-dense foods
🌱 Get plenty of fiber and adequate protein
😴 Protect your sleep
❤️ Take care of your cardiovascular health
🧘 Manage stress and make time for connection
🩺 Talk with your healthcare provider about symptoms and treatment options, including hormone therapy when appropriate

And remember: the number on the scale is only one piece of the picture.

During and after menopause, maintaining muscle, protecting bone, improving metabolic health, and staying strong for the decades ahead matter tremendously.

Menopause isn’t the end of feeling strong, energetic, confident, or healthy.

It can be the beginning of becoming more intentional about the woman you want to be at 60, 70, 80 and beyond. 💚

At Vivere Healthcare & Wellness, we help women navigate this transition with a personalized approach to menopause - addressing symptoms, hormones, nutrition, body composition, metabolic health, sleep, exercise and healthy aging.

🌸 Ask us about our Vivere Midlife Reset.

Because the goal isn’t to get your “old body” back.

It’s to build the healthiest, strongest version of you for the decades ahead.

09/17/2026

🛑 Stop asking, “Where do you get your protein?”

Start asking:

🌱 “Where do you get your FIBER?”

More than 9 out of 10 Americans get enough protein.

But when it comes to fiber?
More than 90% of American adults aren’t getting enough.

And here’s the funny part…

One of my favorite answers to BOTH questions is the same:

🫘 BEANS.

Protein ✔️
Fiber ✔️
Affordable ✔️
Versatile ✔️
Good for your gut ✔️

We spend a lot of time worrying about protein.

Maybe it’s time we started talking more about the nutrient most of us are actually missing.

Eat whole foods with fiber. 🌱

- Dr. Stacey Palmer
Vivere Healthcare & Wellness

09/08/2026

🌱 Transformation Tuesday 🌱

This week’s transformation looks a little different.

These are real photos sent to us by several of our members, the meals they’re making, the choices they’re making, and the healthy habits they’re building into everyday life. 💚

And one message we received summed it up perfectly:

“I’ve got the dream team helping me reach my goals!” — DK

This is what transformation looks like to us.

It isn’t just a number on the scale or a before-and-after photo. It’s learning. It’s trying new things. It’s making better choices more often. And it’s having a team beside you to provide education, encouragement, accountability, and support along the way.

We LOVE seeing our members take what they’re learning and make it part of their real lives. 🌱

That’s how healthy changes become lasting changes.

09/03/2026

🌱 TRANSFORMATION TUESDAY

“I feel amazing.”

At 65, Bruce is just 4 weeks into working with Jenn Weber and Stacey Palmer on nutrition and exercise, and what he’s noticing goes far beyond a number on the scale.

More energy. Less stress. A plant-forward way of eating that he says is really working for him. And an unexpected improvement in the sensation in his foot after years of dealing with the effects of a serious sciatic nerve injury.

His reaction says it best:

“Amazing! I mean, amazing! I didn’t think I would ever feel it again.”

This is what we love about lifestyle change. The scale is only one measure of progress. Sometimes the changes that mean the most can’t be measured in pounds. ❤️

And Bruce is only 4 weeks in. 🌱💪

09/02/2026

🦠😇 IS YOUR GUT MICROBIOME TRYING TO HEAL YOU… OR KILL YOU? 😈🦠

Okay… maybe your gut bacteria aren’t literally plotting your demise. 😂

But the trillions of microbes living in your gut can have a surprisingly big influence on your health.

A healthy, diverse gut microbiome can help:

🌱 Break down fiber and other foods
🛡️ Support your immune system
❤️ Protect the intestinal lining
🔥 Help regulate inflammation
⚙️ Produce beneficial compounds your body uses

But when the balance of your gut microbiome is disrupted, less-helpful microbes can become more dominant…and that imbalance has been associated with digestive problems and other health concerns.

So… which team are you feeding? 😇 or 😈

Your everyday choices can influence which microbes thrive.

🥦 Eat a variety of plants
🫘 Include beans and lentils
🍓 Choose fiber-rich fruits and vegetables
🌾 Include whole grains
🥜 Add nuts and seeds
🏃 Move your body
😴 Prioritize sleep
🍺 Limit alcohol
🍟 Minimize highly processed foods
💊 Use antibiotics appropriately

And you don’t have to overhaul your diet overnight.

Start by adding ONE more whole plant food to your day.

Those little changes add up, and your gut bugs are paying attention. 🦠🌱

So tell us: Are you feeding the 😇 bugs or the 😈 bugs today?