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RILEY PAIGE, RN, BSN | FUNCTIONAL HEALTH PRACTITIONER

@rileyhonkamp

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functional labs | personalized protocols | RN - backed 🌱
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BIG NEWS for our Flourish Wellness lab team ✨

We’re officially welcoming our newest Functional Practitioner + Nurse @rileyhonkamp and we could not be more excited.

As Flourish continues to grow, so does our mission to help more people get real answers about their health, not just temporary fixes.

With her clinical background and training in functional lab analysis, she’ll be helping clients dive deep into things like:
• advanced bloodwork
• GI-MAP gut testing
• DUTCH hormone panels
• metabolic + food sensitivity testing

AKA the kind of testing that actually shows us what’s going on beneath the surface.

If you’ve been dealing with things like:
persistent acne
gut issues
hormone imbalance
fatigue
cycle problems
bloating
mystery symptoms

…this is where we start finding answers.

Appointments with her are officially open starting now and we expect them to fill quickly.

Welcome to the Flourish team 🤍
We’re so lucky to have you.

✨ Book NOW through the link in our bio & the next 10 people to book with her will get $50 off your consultation with her (no code needed)!! taken in Flourish Wellness by @rileyhonkamp

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7 months ago

choc chip pumpkin bread recipe (gf, df, refined sugar free) <<33 🤭

•2 eggs
•1/4 cup nut milk (I used @malk almond milk)
•1/4 cup avocado oil
•1/2 cup coconut sugar
•1 tsp vanilla
•1/3 cup applesauce
•1 cup pumpkin puree
•2 cups gluten free flour blend (I used Bob’s Red Mill Paleo Flour)
•2 tsp baking powder
•1 tsp baking soda
•2 1/2 tsp pumpkin pie spice
•1/4 tsp salt
•chocolate chips (I used @hukitchen dark chocolate baking chips)

1.) preheat oven to 350F
2.) grease your loaf tin with cooking spray (I used coconut oil) & set aside
3.) mix in a large bowl: eggs, nut milk, avocado oil, coconut sugar, applesauce, pumpkin puree, vanilla & whisk together until well combined
4.) to the same mixing bowl, add: gluten free flour, baking powder, baking soda, pumpkin pie spice, & salt. stir gently until well incorporated
5.) pour the batter into your prepared loaf tin & top with chocolate chips (measure with your <<33)
6.) bake for 52-55 minutes
7.) allow the bread to cool on a wire rack for 10 minutes & allow to cool before slicing! xx by @rileyhonkamp

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9 hours ago

I love all things wellness, but I also think we’ve made being “healthy” way more complicated than it needs to be.

there will always be a new supplement, biohack, wearable, morning routine or wellness trend promising to change your life. . . & while I love some of those things too, they’re not where I’d start.

the things that have made the biggest difference in how I feel are actually pretty simple.

these are 5 wellness habits I prioritize again & again because the foundations will always matter most.

strength training is something I consistently prioritize 4x/week, & it’s become one of my favorite things I do for my health.

yes, I love the physical changes that come with building muscle. . . but the benefits go so much deeper than body composition.

muscle supports metabolic health, glucose regulation, bone health, mobility + our ability to stay strong & independent as we age.

I focus on progressive overload, consistency + getting stronger over time rather than feeling like every workout needs to completely exhaust me.

simply put, building muscle just makes me feel my best.

your 60-minute workout does NOT cancel out being sedentary for the other 23 hours of the day.

some of the best movement is also the simplest: walk more!

morning walks. walks after meals. taking the stairs. parking farther away. getting outside instead of sitting on the couch for another hour.

not every form of movement needs to be intense enough to leave you dripping in sweat to “count.”

fyi: your body was made to move. . . frequently.

the way I eat has probably made one of the biggest differences in how I feel + my body composition.

for me, it’s really not complicated: whole, nutrient-dense foods most of the time. quality protein, fruits + vegetables, quality carbohydrates, healthy fats & foods that make me feel good.

I personally feel my best following a mostly anti-inflammatory eating pattern & limiting things like alcohol, refined sugar + highly processed foods. I also generally choose fats like grass fed butter & beef tallow over foods made with large amounts of refined seed oils.

& not because I expect my diet to be perfect. . . but because I’ve seen firsthand how much by @rileyhonkamp

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22 days ago

taken in The Global Ambassador Hotel by @rileyhonkamp

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a month ago

a summary: 09.01.26 to 09.15.26 by @rileyhonkamp

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a month ago

loves a morning routine >>> by @rileyhonkamp

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a month ago

end-of-august receipts by @rileyhonkamp

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2 months ago

a monday in the “office” 📸✨🪩

& oh, what fun it is to have my dear @jamielindsayy x @studiojaay capture all of it in her precious,
perfect studio space @le__station ! & thank GOODNESS for @purelysedona ! xx by @rileyhonkamp

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2 months ago

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2 months ago

itty bitty luxuries from a functional practitioner✨🤭🫧

sometimes it’s filtered water in a pretty glass, morning sunlight before your phone, medical-grade skincare that lets your natural skin shine, bone broth in your favorite mug, & slowing down enough to actually enjoy your life.

the older i get, the more i realize that feeling your best is built from a hundred tiny choices & not one big one.

these are some of the little things that make my everyday life feel a little more elevated as a functional health girl, xx by @rileyhonkamp

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3 months ago

no, i don’t think there’s one magical superfood that will change your life. but i do think consistently eating nutrient-dense foods like these can make a huge difference over time.

🥚 regenerative organic eggs → complete protein + choline for brain, liver & hormone health.

🍯 raw honey → antioxidants + prebiotics that support a healthy gut microbiome.

🥣 bone broth → rich in collagen, glycine & minerals to support gut & skin health.

🥩 grass-fed beef → one of the most nutrient-dense sources of protein, iron, zinc & B vitamins.

🥑 avocado → healthy fats + fiber to support hormones, blood sugar & nutrient absorption.

🫐 blueberries → packed with antioxidants that help combat inflammation & support brain health.

🌰 brazil nuts → just 1–2 a day provides selenium, a key mineral for thyroid function.

🍂pumpkin seeds → loaded with magnesium, zinc & healthy fats to support hormones & recovery.

🌿 cilantro → a fresh herb full of antioxidants that supports your body’s natural detoxification pathways.

🌶️ kimchi → fermented foods help nourish a healthy gut microbiome & support digestion.

🤎 cinnamon → an antioxidant-rich spice that may help support healthy blood sugar regulation.

🥄 beef tallow → a traditional cooking fat rich in fat-soluble vitamins & naturally stable for high-heat cooking.

your health isn’t built by one supplement or one “superfood.” it’s built by the little things you choose to do consistently. . . & these are a few of mine xx by @rileyhonkamp

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3 months ago

10 things I’d tell you if you were my bff & I wasn’t afraid to hurt your feelings. . . 🤭

1. “fridge- filtered” water isn’t nearly as filtered as you think it is.
•most refrigerator filters improve taste, but they don’t remove nearly as many contaminants as a high-quality filtration system.

2. needing a snack between every meal isn’t as normal as we’ve made it.
•balanced meals with enough protein, healthy fats, & fiber should keep you satisfied for several hours.

3. eat the egg yolk, sis.
•that’s where you’ll find most of the vitamins, minerals, healthy fats, & choline.

4. you probably don’t need melatonin - you need to put your phone down an hour before bed.
•your evening screen time may be doing more to disrupt your sleep than you realize.

5. mouth breathing isn’t normal. . . & neither is snoring.
•both can be signs that your sleep or airway deserves a closer look.

6. you’re probably over-wearing your sunglasses. let your eyes get some natural morning sunlight.
•morning light helps regulate your circadian rhythm & supports healthy energy throughout the day.

7. your sweet tooth might actually be your gut asking for help.
•sugar cravings can be influenced by things like gut health, blood sugar swings, stress, & poor sleep.

8. the 3 p.m. crash isn’t something you should just accept.
•it’s often a sign that something - like your sleep, hydration, nutrition, or blood sugar - is off.

9. butter is actually a superfood.
•real butter can absolutely have a place in a whole-food diet.

10. sleeping until noon isn’t actually the flex you think it is.
•consistently needing to sleep half the day may be a sign your body isn’t recovering the way it should.

sorry to my bff - she’s probably so tired of hearing me say this hehe by @rileyhonkamp

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3 months ago