Nutrition & Medicine

Where nutrition meets medicine, & healing starts with understanding.

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  • My Honest Guide to Taking Care of 4C Hair + My Braid-Out Routine

    If you have 4C hair, you already know: it’s beautiful, versatile, coily, and full of personality. But it also takes intention. Over the years, I’ve tried every DIY mask, every trend, every “magic hair growth” routine and honestly the real secret is keeping it simple, moisturizing consistently, and protecting your hair.

    This is my real routine, exactly what I use, how I maintain moisture, and how I keep my hair healthy through both summer heat and winter dryness. And most importantly how I bounced back from serious heat damage and still grew my hair back.

    Understanding 4C Hair

    4C hair shrinks the most, dries the fastest, and needs the most moisture love. Our coils are tight, delicate, and prone to breakage if we’re not gentle. But when you treat 4C hair with intention, it grows thick, beautiful, and strong.

    My Moisturizing Routine

    I keep it simple and consistent.

    Products I swear by:
    • TGIN Daily Moisturizer: my absolute staple. I use it every time after washing and before putting my hair into box braids or natural braids for a braid-out.
    • Big Poppa Doux: softens my hair and gives my braid-outs definition.
    • Camille Rose Ayurveda Hair Oil: this has strengthened my hair so much. I use it to seal moisture and keep my scalp nourished.
    • Ketoconazole dandruff shampoo: once a month when my scalp needs a deep cleanse or I get flakes.

    How often I wash my hair

    • When my hair is out: twice a month
    • With box braids in: every 2–4 weeks
    • During winter: honestly… sometimes every 6–8 weeks because the cold dries my hair out so badly

    Summer vs. Winter 4C Hair Care

    Summer

    The heat + humidity actually help my hair stay soft. My summer focus:

    • More frequent washing
    • Light oils
    • Heavy hydration
    • Air drying whenever possible
    Winter

    Winter is where 4C hair needs extra love:

    • Thicker creams and butters
    • Protective styles for weeks at a time
    • Less frequent washing
    • Double nighttime protection (silk scarf + bonnet)

    Box Braids: My Protective Style That Helps Me Grow

    My hair stays in box braids most of the time and this is honestly what helps my hair grow the most.

    Box braids keep my ends protected, reduce manipulation, and make moisturizing easy. I spray my braids, apply TGIN moisturizer, and seal with my Ayurvedic oil. Simple.

    When they get dirty or stiff, I wash them gently with diluted shampoo.

    The DIY Hair Masks I Tried

    I’ve tried:

    • Rice water
    • Eggs
    • Avocado masks

    They work temporarily, but honestly? They’re not a magical growth solution. The real key has been leaving my hair alone, protecting it, moisturizing consistently, and eating well.

    My Heat Damage Story + How I Grew My Hair Back

    Let me be honest for a minute…

    I flat-iron blow-dried my hair in February 2022, and my hair was at the spine of my scapula, a bit past shoulder length. And it was fried. I didn’t have the courage to cut it at first, so I tried to “recover” it…but 4C hair does NOT bounce back from heat damage.

    I finally cut it in April 2024 all the way to ear length.

    I literally started over.

    Now it’s November 2025, and my hair is right back to its previous length about 8 inches of growth. And that’s with me trimming consistently every 2 months (only about ½ cm each time).

    My growth came from:

    • Low manipulation
    • Moisture
    • Box braids
    • Eating well
    • Gentle trims
    • Leaving my hair alone

    I didn’t do anything dramatic. Just consistency.

    My Braid-Out Routine

    When I’m not in braids, I love a braid-out. Here’s how I do it:

    1. Wash or co-wash
    2. Apply TGIN Daily Moisturizer
    3. Add Big Poppa Doux for hold
    4. Braid in medium sections
    5. Let it dry overnight
    6. Take down gently and fluff

    Soft, moisturized, defined curls every time.

    Final Thoughts

    4C hair grows but it grows best when it’s protected, moisturized, and left alone. There’s no magic product. What actually works is having a routine that matches your lifestyle and sticking to it.

    My routine is simple, honest, and realistic:

    • Box braids
    • TGIN moisturizer
    • Ayurvedic oil
    • Controlled wash schedule
    • Minimal manipulation
    • Healthy eating
    • And patience

  • Cardiovascular Health & Nutrition: What You Need to Know

    1. What Is Cardiovascular Health?
    2. Why It’s So Serious
    3. The Power of Diet, Especially DASH
    4. Lifestyle Habits That Matter
    5. Functional Medicine Perspective
    6. Understanding Your Heart Labs
      1. Total Cholesterol
      2. HDL (High-Density Lipoprotein)
      3. LDL (Low-Density Lipoprotein)
      4. Triglycerides
      5. hs-CRP (High-Sensitivity C-Reactive Protein)
      6. Optional & Functional Labs
      7. Takeaway
    7. Suggested Heart-Healthy Grocery List
    8. Final Thoughts

    As a dietitian and medical student, I’ve learned that cardiovascular health is one of the most important, and most overlooked, aspects of overall wellness. Heart disease and related conditions are the number one cause of death in America and also one of the highest areas of healthcare spending each year.

    Whether it’s influenced by genetics, lifestyle, or a mix of both, cardiovascular health affects everyone in some way. The heart and blood vessels don’t just keep us alive, they reflect how well our body’s systems communicate and function together. Understanding how nutrition, movement, and daily habits impact heart health can make a real difference, no matter where you’re starting from.

    What Is Cardiovascular Health?

    Cardiovascular health refers to the health of your heart and blood vessels. It affects everything: your energy, mood, and even brain function. When your arteries are clear, your blood pressure is stable, and your heart muscle is strong, your body functions more efficiently and you simply feel better.

    When things go wrong, though, it can lead to serious conditions like:

    • Hypertension (high blood pressure)
    • Atherosclerosis (hardening or narrowing of the arteries)
    • Heart attack and stroke

    These aren’t just “older adult” issues, cardiovascular disease is the #1 cause of death worldwide, and many of the risk factors begin silently years earlier. That’s why medical providers take it so seriously because prevention truly saves lives.

    Why It’s So Serious

    Uncontrolled high blood pressure or cholesterol doesn’t just affect your heart; it affects your entire body. It can damage blood vessels in your kidneys, eyes, and brain, leading to organ dysfunction or stroke. The scary part? Most people don’t even know they have it.

    The good news: 80–90% of cardiovascular disease is preventable with lifestyle and nutrition. That’s huge.

    The Power of Diet, Especially DASH

    The DASH diet (Dietary Approaches to Stop Hypertension) was originally created to lower blood pressure, but its benefits go far beyond that. It’s not a “fad diet.” It’s a flexible eating style rich in nutrients that protect your blood vessels and reduce inflammation.

    The basics:
    🥦 Plenty of fruits and vegetables
    🌾 Whole grains like oats, brown rice, and quinoa
    🐟 Lean proteins like fish, chicken, beans, and lentils
    🥜 Healthy fats from nuts, seeds, olive oil, and avocado
    🧂 Limited sodium, processed foods, and sugary drinks

    DASH helps lower blood pressure naturally, supports healthy cholesterol, and even boosts energy.

    Lifestyle Habits That Matter

    Food is powerful, but it’s not the only factor. Your lifestyle choices are just as important.

    • Drinking: keep it moderate. excessive alcohol raises blood pressure and triglycerides.
    • Smoking: damages arteries and increases blood pressure. Quitting is one of the most powerful things you can do for your heart.
    • Fast food: loaded with sodium, unhealthy fats, and added sugars. Best treated as an occasional indulgence, not a routine.
    • Movement: Aim for 150 minutes of aerobic exercise weekly. Walking, biking, swimming, or even dancing. Exercise keeps blood vessels flexible and strengthens the heart muscle.
    • Stress & mental health: Chronic stress raises cortisol, which can elevate blood pressure and trigger inflammation. Mindfulness, prayer, journaling, or simply taking breaks matter more than you think.
    • Community & family: Having supportive relationships reduces stress hormones and improves long-term heart outcomes. Connection is medicine too.

    Functional Medicine Perspective

    In functional medicine, we go beyond symptoms to find root causes.
    Instead of just prescribing a blood pressure pill, we ask:

    • Why is blood pressure high?
    • Is inflammation present?
    • Is there insulin resistance or chronic stress driving it?
    • Is the person stressed?
    • Does their occupation bring mental and/or physical stress?
    • Is it genetic?
    • Is this a result of their environment or lifestyle?

    Through lab testing, nutrition, and lifestyle interventions, functional medicine aims to restore balance and prevent disease before it progresses.

    Understanding Your Heart Labs

    Knowing your lab numbers helps you understand what’s happening inside your body long before symptoms appear. These markers give you and your healthcare provider valuable insight into your heart and metabolic health.

    Total Cholesterol
    • What it does: Cholesterol is a fatty substance needed to build hormones, vitamin D, and cell membranes. It’s not inherently “bad”, your body actually makes most of it naturally.
    • When it’s high: Levels over 200 mg/dL can signal an imbalance between LDL (the “bad”) and HDL (the “good”) cholesterol, potentially raising heart disease risk.
    • Functional support: Focus on a balanced diet rich in fiber, omega-3 fats, and antioxidants. Address stress, blood sugar, and thyroid health, all of which affect cholesterol balance.
    HDL (High-Density Lipoprotein)
    • What it does: HDL is the “good” cholesterol. It helps clear excess cholesterol from arteries and transport it to the liver for removal.
    • When it’s low: HDL below 40 mg/dL (men) or 50 mg/dL (women) is linked to higher cardiovascular risk. Low HDL is often seen in people with insulin resistance, inflammation, or high refined-carb intake.
    • Functional support: Increase physical activity, eat omega-3–rich foods (salmon, walnuts, flaxseed), and consider antioxidant-rich foods like berries and olive oil. Avoid smoking and manage blood sugar to naturally raise HDL.
    LDL (Low-Density Lipoprotein)
    • What it does: LDL carries cholesterol through the blood. The concern isn’t just how much LDL you have, but how many small, dense LDL particles are present. These are more likely to stick to artery walls.
    • When it’s high: LDL above 130 mg/dL may increase the risk for plaque buildup, especially if accompanied by high inflammation (CRP).
    • Functional support: Emphasize soluble fiber (oats, beans, flax), plant sterols (avocados, nuts, olive oil), and anti-inflammatory foods (fatty fish, turmeric, leafy greens). Reduce trans fats, processed foods, and chronic stress.
    Triglycerides
    • What they are: A form of stored fat in the bloodstream. Elevated levels often reflect excess sugar, refined carbs, or alcohol, not necessarily dietary fat.
    • When they’re high: Levels above 150 mg/dL suggest insulin resistance or poor carbohydrate metabolism. Chronically high levels (>500 mg/dL) increase pancreatitis risk.
    • When they’re low: Low triglycerides (<40 mg/dL) can occur in undernutrition or hyperthyroidism.
    • Functional support: Reduce refined carbs and added sugars, limit alcohol, and prioritize omega-3 fats from fish or chia seeds. Regular movement and blood sugar regulation (balanced meals, adequate protein) are key.
    hs-CRP (High-Sensitivity C-Reactive Protein)
    • What it does: A marker of systemic inflammation, not specific to the heart, but when elevated, it can signal higher cardiovascular risk.
    • When it’s high: hs-CRP above 3.0 mg/L suggests inflammation that may come from infection, obesity, autoimmune issues, or metabolic stress.
    • Functional support: Prioritize an anti-inflammatory diet (rich in fruits, veggies, herbs, and healthy fats), manage stress, get quality sleep, and ensure gut health is balanced since gut inflammation can raise CRP.
    Optional & Functional Labs
    • ApoB: Measures the total number of atherogenic (plaque-forming) particles, considered more accurate than LDL alone.
    • Lp(a): A genetic lipoprotein that can increase heart disease risk even when other labs are normal.
    • Fasting Insulin or HOMA-IR: Detects early insulin resistance.
    • Homocysteine: High levels may damage blood vessels; often improved with adequate B12, B6, and folate.

    Functional support: If these are out of range, interventions often include anti-inflammatory nutrition (like the Mediterranean or DASH diets), stress management, blood sugar balance, and targeted nutrient support under professional guidance.

    Takeaway

    Your lab results aren’t a diagnosis they’re a roadmap. When interpreted together, they help uncover why your heart may be under stress and how you can support it through food, lifestyle, and, when needed, medical care.

    Suggested Heart-Healthy Grocery List

    Here are some staples I always recommend to support heart health naturally:

    Proteins

    • Salmon, tuna, sardines (rich in omega-3s)
    • Skinless chicken, turkey, eggs
    • Lentils, beans, tofu

    Grains & starches

    • Oats, quinoa, brown rice, barley
    • Sweet potatoes, whole-grain bread or pasta

    Fats

    Produce

    • Leafy greens (spinach, kale, arugula)
    • Berries, citrus fruits, apples
    • Tomatoes, bell peppers, broccoli

    Extras

    • Dark chocolate (70%+ cocoa) → rich in antioxidants
    • Green tea → supports healthy cholesterol
    • Herbs and spices → like turmeric, garlic, and cinnamon for natural anti-inflammatory effects
    • Artichoke extract → supports healthy cholesterol metabolism
    • Omega-3 (EPA/DHA) → reduces inflammation and lowers triglycerides

    Final Thoughts

    Your heart is more than just a muscle, it’s a reflection of your daily habits and self-care. You don’t need to overhaul your life overnight. Start small: one walk, one healthy meal, one less soda, one more hour of sleep.

    Over time, those small steps build a stronger, healthier heart.

    If you found this post helpful, leave a comment below or share your favorite heart-healthy tip!

  • Supplements I take

    1. Supplements I take
    2. Why I take these supplements
    3. Supplements I would suggest
    4. Bonus Section: Important Note on Calcium, Vitamin D3, and Vitamin K2
    5. Final Thoughts

    Supplements I take

    As a medical student and dietitian, I’m a big believer in a food-first approach, but I also know that even with a balanced diet, some nutrients can be hard to get in optimal amounts. Below are the supplements I personally take, why I take them, and a few recommendations if you’re considering adding them to your own routine.

    • Calcium: bone health
    • Multivitamin
    • CoQ10 w/ PQQ
    • NAC
    • probiotics
    • Vitamin D3
    • Alma

    Why I take these supplements

    • Calcium: I take calcium primarily for bone health. As a 26-year-old woman, I’m aware that bone density gradually begins to decline after our early 20s. Research suggests that maintaining adequate calcium intake early on helps strengthen bones and prevent issues like osteoporosis later in life. Adults generally need around 1,000–1,200 mg of calcium daily. I know I don’t consistently meet that through diet alone, so I supplement with 600 mg about 4 times a week (I admit, I forget sometimes 😅). Exercise, especially resistance training, is also key for bone strength.
    • Multivitamins: I personally don’t think everyone needs a multivitamin if their diet is balanced, whole foods should always be the foundation. However, I take one because the formula I use is rich in antioxidants and potent micronutrients, which can be helpful during periods of stress or long study nights. The multivitamin I take is quite strong, probably better suited for older adults or those with absorption issues, so I only take it 2–3 times per week instead of daily. These are the multivitamins I take –> Multivitamins (you can click on the underlined for the link)
    • CoQ10 with PQQ: This is one of my favorites! CoQ10 supports cellular energy production and antioxidant protection, while PQQ (Pyrroloquinoline Quinone) helps your body create new mitochondria, the “powerhouses” of your cells. I take this combo to support energy and recovery, especially during medical school when sleep can be inconsistent. It helps my cells function more efficiently even when I’m running on minimal rest. CoQ10 + PQQ is also great for older adults, post-op recovery, and anyone experiencing fatigue or oxidative stress. This is the CoQ10 that I take –> coq10 with pqq
    • NAC: NAC is a powerful antioxidant and a precursor to glutathione, one of the body’s main detoxifiers. It supports liver health, immune function, and respiratory health, and can even help reduce inflammation. It’s one of those “all-around good” supplements that supports overall wellness, especially helpful during stressful or sick seasons.
    • Probiotics: Gut health is everything. Probiotics help feed and balance the beneficial bacteria in your gut, supporting digestion, immunity, and even mood. Since stress, poor diet, and antibiotics can all disrupt gut flora, I take probiotics regularly to maintain a healthy microbiome.
    • Vitamin D3: Vitamin D is essential for bone health, immunity, and hormone balance. Most doctors recommend levels of at least 30 ng/mL, though many studies suggest that optimal levels fall between 50–80 ng/mL. If your vitamin D is low (<30), you might benefit from 5,000 IU daily for 2–3 weeks, then retest you D3 levels. If your levels are within range, 1,000–2,000 IU daily is usually fine for maintenance. During the winter months or if you’re not in a sunny area, I recommend 2,000 IU daily. I use NatureWise D3 + K2 Vegan –> NatureWise D3 + K2 Vegan, since K2 helps move calcium from your blood into your bones, a perfect partner to D3.
    • Amla (Indian Gooseberry): I have slightly low HDL (the “good” cholesterol), which seems to run in my family. I take an Amla-based supplement called Advanced Lipid Control, and it’s helped increase my HDL by about 4–5 points in just one month. Amla is rich in vitamin C and antioxidants, and has been shown to support healthy lipid levels and cardiovascular function.

    Supplements I would suggest

    • Calcium + Vit D3 + Vit K2 – Great for bone support. (Vitamin D helps move calcium from the gut to the bloodstream, and vitamin K helps move it into the bones.)
    • Mary Ruth’s Multivitamins – Excellent for men, women, or kids. Multivitamins aren’t mandatory if you’re eating well, but they can help fill small nutrient gaps, especially for B vitamins.
    • CoQ10 with PQQ – Great for energy, recovery, and cellular support.
    • NAC – Supports detoxification, immune, and respiratory health.
    • Probiotics – Helps maintain healthy gut flora, digestion, and mood.
    • Naturewise D3 NatureWise D3 + K2 Vegan – the vegan option has K2 in it which helps with bone health. vitamin D3 is needed to move calcium from the gut to the blood and K2 moves calcium from the blood into your bones.

    Bonus Section: Important Note on Calcium, Vitamin D3, and Vitamin K2

    Many people take calcium supplements or get plenty of calcium through their diet, which is great for bone health, but calcium alone isn’t enough. Without the right supporting vitamins, that calcium can end up in the wrong places.

    Here’s how these nutrients work together:

    • Vitamin D3 (cholecalciferol)
      Helps your body absorb calcium from the gut into the bloodstream. Without enough D3, you can’t properly take in the calcium you eat or supplement, no matter how much you consume.
      You get Vitamin D3 from sunlight exposure, fortified foods, and supplements.
    • Vitamin K2 (menaquinone)
      Directs calcium to the right places, mainly your bones and teeth, and prevents it from being deposited in soft tissues and arteries.
      Think of Vitamin K2 as the “traffic controller” that tells calcium, “Don’t stay in the bloodstream, go to the bones.”
      It’s found in foods like natto (fermented soy), hard cheeses, and egg yolks, or as a supplement (often labeled MK-7 or MK-4).
    • Calcium
      The main mineral that gives bones and teeth their strength. But when calcium isn’t properly guided by K2, it can accumulate in the arteries, contributing to stiffness or calcification over time.

    Together, these three nutrients form a synergistic trio:

    Vitamin D3 helps you absorb calcium, and Vitamin K2 ensures it ends up in your bones, not your arteries.

    If you’re taking Vitamin D or calcium supplements, it’s smart to pair them with Vitamin K2 for balanced and safe calcium metabolism. And as always, it’s best to consult your healthcare provider before starting new supplements, especially if you have cardiovascular or bone health concerns.

    Final Thoughts

    Supplements aren’t a replacement for good nutrition, they’re a tool to fill in the gaps. Always check your labs, talk to your healthcare provider, and choose high-quality, third-party tested brands when possible.

    Consistency is key, but so is balance, nourish your body with whole foods, movement, rest, and mindfulness first. The supplements just help support the rest of the work you’re already doing for your health.

    If you have any questions about supplements, leave them below ❤

    Leave a comment

  • About Nutrition & Medicine

    Hi. I’m Angie Esthers. I’m a medical student and a dietitian on a mission to make evidence-based health information accessible, practical, and empowering. I combine clinical training with nutrition expertise to help people understand why their bodies respond the way they do and how to make sustainable changes that improve symptoms, energy, and overall health.

    My background

    Before medical school I worked in prenatal care, addiction medicine, and at a supplement company. Those roles taught me how deeply nutrition, lifestyle, and environment influence health, and how powerful practical education can be. Today I’m training to become a family medicine physician and plan to practice functional medicine alongside conventional care so I can treat the whole person, not just symptoms.

    Who I serve

    I’m especially passionate about helping people in underserved communities who often face barriers to reliable health education and quality care. Whether you’re struggling with chronic gut symptoms, trying to improve heart health, or overwhelmed by conflicting advice about supplements and diet, I want to meet you where you are and make health information approachable and useful.

    What I do here

    This blog is a hub for evidence-based, compassionate health education. On this site you’ll find:

    • Biweekly blog posts covering a wide range of topics: IBS & gut health, heart health, practical diet advice, supplements, lifestyle medicine, medical school life, and more.
    • Free eBook guides and downloadable worksheets (like IBS food journals) to help you take action.
    • IBS-friendly recipes and simple meal ideas that support symptom management without sacrificing flavor.
    • Occasional affiliate recommendations for products I genuinely use and trust, I always disclose affiliate links and only recommend items I believe in.
    • Future offerings: one-on-one consultations, group workshops, and clinically informed courses (launching as my training and schedule allow).
    My approach

    I believe health care should be educational, collaborative, and rooted in compassion. I use an evidence-based, patient-centered approach that blends conventional medicine with functional principles: find the root causes, use the least invasive interventions first, and empower patients through knowledge. Education is central to everything I do, when people understand their bodies and the “why” behind recommendations, they make better choices and see better outcomes.

    Why I write

    I create content because I’ve seen how life-changing clear, practical guidance can be. I’m here to simplify confusing medical and nutrition information, debunk myths, and give you tools you can use right away. My goal is to help you feel more confident making decisions about your health, whether that means managing IBS, improving heart health, choosing supplements wisely, or navigating medical care.

    Support & community

    Much of my content is free because I believe good information should be accessible. If you find this site helpful and want to support the work, you can donate to help me keep producing free guides and posts while I complete medical school. I also offer paid eBooks and resources for deeper, step-by-step guidance, each designed to be practical, actionable, and based on the best available evidence.

    Let’s connect

    I love hearing from readers, questions, topic suggestions, or collaboration ideas are always welcome. You can contact me via the contact page, follow my latest posts, or join my email list for exclusive guides and updates.

    Thanks for being here. Let’s learn, heal, and grow together.

    – Angie Esthers 🩷🌿

  • Hello, welcome to my blog!

    Hi, I’m Angie Esthers, a dietitian and medical student passionate about the intersection of nutrition, lifestyle, and medicine. This page is a space where I share what I’m learning, what inspires me, and how knowledge can empower us to take better care of our bodies and minds.

    I believe caring for the body starts with understanding it. Food, movement, community, and mindset all play a role in how we heal, and education is the foundation that makes real change possible.

    My goal is to become a family medicine physician who practices the kind of medicine that treats the whole person, just like it used to be a hundred years ago, with compassion, curiosity, and heart.

    Whether you’re here to learn about nutrition, integrative medicine, or simply how to live a little healthier every day, I’m glad you’re here. Let’s learn, grow, and care for ourselves – together 🩵