Dr. Janelle | Internal, Obesity, & Lifestyle Medicine on Instagram: "If cardio keeps you alive, resistance training keeps you independent. Strength, balance, and mobility aren’t optional add-ons — they’re foundational to longevity, injury prevention, and quality of life. Resistance training supports bone density, glucose control, posture, and fall prevention. Balance training reduces the risk of serious injury. Mobility keeps joints moving safely through daily life. As we age, the goal isn’t jus
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Dr. Janelle | Internal, Obesity, & Lifestyle Medicine on Instagram: "…
146.3K views4 months ago
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Dr. Janelle | Internal, Obesity, & Lifestyle Medicine on Instagram: "Behavior change in medicine is not about lectures, ultimatums, or willpower. It’s about using evidence-based frameworks that respect autonomy, readiness, and biology. One of the most effective tools clinicians use is the 5 A’s of Behavior Change: Ask, Advise, Assess, Assist, and Arrange. This approach allows healthcare providers to identify substance use without judgment, offer clear and personalized medical guidance, assess re
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Dr. Janelle | Internal, Obesity, & Lifestyle Medicine on Instagram: "…
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Dr. Janelle | Internal, Obesity, & Lifestyle Medicine on Instagram: "Insomnia is not “bad sleep.” It’s a disorder of hyperarousal, defined by difficulty sleeping despite adequate opportunity, with daytime impairment. And here’s the key clinical point: 👉 First-line treatment for insomnia is CBT-I—not medication. Sedative hypnotics do not create natural sleep. They sedate the brain, suppress restorative stages, and are associated with accidents, dependence, rebound insomnia, and worse long-term o
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Dr. Janelle | Internal, Obesity, & Lifestyle Medicine on Instagram: "…
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Dr. Janelle | Internal, Obesity, & Lifestyle Medicine on Instagram: "“Just exercise more” isn’t a prescription. Most people don’t struggle with motivation — they struggle with clarity. How often? How hard? For how long? And doing what, exactly? That’s where FITT comes in: Frequency. Intensity. Time. Type. When movement is specific, it becomes actionable. When it’s actionable, it becomes sustainable. This is how we move from vague recommendations to real behavior change — and why exercise works b
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Dr. Janelle | Internal, Obesity, & Lifestyle Medicine on Instagram: "…
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Dr. Janelle | Internal, Obesity, & Lifestyle Medicine on Instagram: "Lifting weights without a plan is like taking medication without a dose. Strength training works best when it’s prescribed, not improvised. That means paying attention to frequency, intensity, reps, sets, rest, and tempo — not just showing up and hoping for results. And at the center of it all is progressive overload: gradually increasing the stimulus so muscles can adapt, get stronger, and support long-term health — safely and
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Dr. Janelle | Internal, Obesity, & Lifestyle Medicine on Instagram: "…
129.5K views4 months ago
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Dr. Janelle | Internal, Obesity, & Lifestyle Medicine on Instagram: "The brain sleeps best in a cave: cool, dark, and quiet—but not silent. Sleep environment is one of the four key sleep parameters, and it’s often the most overlooked. Light suppresses melatonin. Noise triggers micro-arousals. Heat prevents deep sleep. Your bed should be used for two things only: sleep and sex. No scrolling. No work. No shows. Light exposure also matters: • Bright light upon waking anchors your circadian rhythm •
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Dr. Janelle | Internal, Obesity, & Lifestyle Medicine on Instagram: "…
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Dr. Janelle | Internal, Obesity, & Lifestyle Medicine on Instagram: "Exercise guidelines aren’t one-size-fits-all — and when we treat them that way, people either get hurt or give up. Movement should be tailored, not avoided. Tailored to your age, your health status, your life stage, and what your body can safely do right now. That applies to older adults, pregnant patients, people managing chronic disease, and anyone returning after long periods of inactivity. The goal isn’t perfection or inten
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1.4K views4 months ago
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