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Beth Frates

@bethfrates.md

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Associate Professor @harvardmed, Author, Speaker+Coach, Award-Winning Teacher, Alum @harvard and @stanford.med, Founder @paving.wellness

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Small changes. Powerful ripple effects.

What does lifestyle medicine look like in real life?

It can start with simple, sustainable actions:

🥦 Choosing more plant-forward foods
🚶 Moving your body more
😴 Prioritizing restorative sleep
🧘 Managing stress
❤️ Building supportive relationships

But the impact doesn't have to stop with you.

Join Dr. Faith Nyong on October 22 as she explores how cancer survivors and community leaders can turn personal experience into advocacy—and help create healthier families, churches, and communities.

Come for practical strategies. Leave inspired to share what you know.

📅 October 22 7P - 8P ET
🎟️ Registration link in bio: Click Pavers Place Gathering

#LifestyleMedicine #CancerSurvivor #HealthyLiving #CommunityHealth #HealthAdvocacy #CancerPrevention #pavingwellness

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I taught a session of a small Harvard Extension course on well-being (PSYC E-1007). Near the middle of class, everyone was tired. I asked students to rate their energy and their eye fatigue. Out of 14 students, energy averaged 5.5/10 and eye fatigue was 4.9/10. Then I asked them to take a 10-minute break outdoors, without their devices, and find the farthest thing they could see.

It moved nearly everyone: energy up in 12 of 14, eye fatigue down in 13. Energy and eye fatigue both improved to 7.2. Yes, it is a small sample, each student was their own control, and it was only 10 minutes. It does not prove cause. It does point in the right direction.

Try it. Ten minutes. The farthest thing you can see. It worked at Harvard. Could it work for you? Thanks to @bethfrates.md for the invitation.

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What if your health journey could help transform someone else’s?

Lifestyle medicine isn’t just about knowing what to do. It’s about turning knowledge into everyday action—and sharing what we learn with the people around us.

Join us October 22 for:

"From Survivor to Advocate: Using Lifestyle Medicine to Transform Our Health and Our Communities"

Dr. Faith Nyong will explore how simple, sustainable changes—from plant-forward eating and movement to stress management, restorative sleep, and supportive relationships—can support healing and healthier lives.

And she’ll shine a light on a powerful idea:

Cancer survivors can become powerful voices for health and change.

Discover how personal transformation can create a ripple effect across families, churches, and communities.

📅 October 22
🎟️ Registration link in Bio: Click Pavers Place Gatherings

#Pavingwellness #LifestyleMedicine #CancerSurvivors #CancerPrevention #HealthAdvocacy #wellbeing #WholePersonHealth #CommunityHealth #HealthEquity

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We started the Oct. 4 P-POD conference with a talk on The Power of All Six Lifestyle Medicine Pillars for Physical and Mental Health by @bethfrates.md.

Dr. Frates highlighted top recommendations for patients and also the importance of healthcare providers following the recommendations themselves!

#LifestyleMedicine #Nutrition #ContinuingEducation #WholeFoodPlantBased #FoodAsMedicine #Healthcare #VirtualConference #HeathEquity #LearningOpportunity

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This Sunday, October. 4, P-POD is hosting an 8-hour continuing education conference for healthcare professionals. Swipe through to see the Sunday's speakers and topics.

There's space to join this Sunday. Registration link is in our bio. We hope to see you there!

📅 2026 Virtual Conference Dates:

Sunday, October 4
Sunday, October 18

#LifestyleMedicine #Nutrition #ContinuingEducation #WholeFoodPlantBased #FoodAsMedicine #Healthcare #VirtualConference #HeathEquity #LearningOpportunity

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Week 2 of the PAVING the Path to Wellness program for breast cancer survivors kicks off in just 20 minutes! 💕

As we celebrate our 7th anniversary, I’ll be sharing a glimpse of what we are exploring each week in our program. Tonight’s topic is one of my favorites: physical activity! 🏃‍♀️🏋🏽‍♀️🧘🏼‍♀️

Tonight we will take a deep dive into the science behind why movement is medicine in oncology, and discuss the latest evidence-based exercise recommendations from national organizations, including ASCO, ACS, ACSM, AICR, and NCCN.

But the best part? The encouragement, accountability, and inspiration that grow when women support other women. PAVING is about celebrating each other’s progress, navigating challenges together, and discovering that you don’t have to take the next step alone.

Because PAVING is more than a program- as we always say, PAVING IS A MOVEMENT! ✨

I can’t wait to get moving with our amazing group this evening!
#PAVINGISAMOVEMENT #ExerciseOncology #MovementIsMedicine #LifestyleMedicine #BreastCancerSurvivorship

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You don't have to navigate wellness alone.

Tammy Wheeler, BSN, RN, DipACLM, combines years of nursing experience with the science of Lifestyle Medicine to help people build healthier lives—one practical step at a time.

Throughout this 8-week experience you'll receive:
✔ Weekly guidance
✔ Encouragement
✔ Accountability
✔ Practical strategies
✔ Personalized goal setting

You'll leave with tools you can use for a lifetime.
Imagine where you could be eight weeks from today.

Registration closes soon.
Registration link in Bio: Click Group PAVING wellness programs

Reserve your place today.

#pavingwellness #wellbeing #lifestylemedicine #WellnessJourney

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Pavers Place - Peace & Compassion: The Mind-Body Medicine Approach @dramycomander @bethfrates.md @drmtollefson we had an amazing night with people from around the world Singapore
Kuwait
Panama x2 🇵🇦
Indianapolis IN
Tallahassee FL
Boston MA
Ohio
Pennsylvania
Houston TX
Denver Colorado just to name a few places!!!
In a world that feels increasingly fast, reactive, and divided, cultivating peace and compassion is no longer a luxury — it’s a clinical and personal necessity. We discussed the science and practice of Mind-Body Medicine as a powerful pathway to emotional regulation, resilience, and meaningful connection. Thank you @marriannemaurice @monica__rose for your love and support ❤️💯‼️#lifestylemedicine #integrativemedicine #mindbodymedicine @aclifemed @mindbodymed

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In just 30 minutes, we will launch another session of PAVING the Path to Wellness, and celebrate our seventh anniversary! 🎉🩷

It is truly an honor to offer this transformative program to breast cancer survivors and thrivers. To mark this milestone, I am sharing an excerpt from our book, “PAVING Your Path Through Breast Cancer and Beyond: Evidence-Based Lifestyle Medicine Tools for Cancer Survivorship.”

“How can I live my best life?”

“That question often propels individuals to seek support from the PAVING the Path to Wellness Program for breast cancer survivors. In the five years since I met with our first group at Newton-Wellesley Hospital, more than 400 participants have taken part in this program!

Together, they have explored the power of exercise, nutrition, sleep, stress management, and meaningful personal connections. As interest has grown, so has our team. We now have a wonderful multidisciplinary group of leaders who, amid a world filled with misinformation, provide evidence-based tools to help participants become the healthiest versions of themselves.

I love how one participant described PAVING: “a roadmap for how to live and move forward” after a breast cancer diagnosis.”

-Amy Comander, MD, FACLM, DipABLM, MSCP

A special shout-out to my fabulous co-authors, Beth Frates and Michelle Tollefson, and to our AMAZING and INSPIRING PAVING leadership team at the @massgeneralbrigham Cancer Institute: Kiersten Anderson, Elizabeth Abraham, Dana Haggett, Sylvia Perry, Caroline Coyle, Isa Pupo Wiss, Stephanie Eisenstat, Loren Winters, and Carol Sullivan. I am so grateful for each of you! 🩷

Order our book directly from Healthy Learning:
https://healthylearning.com/

Use code 25PAVING2 for 25% off.

The book is also available on Amazon!

#PAVING #LifestyleMedicine #CancerSurvivorship #BreastCancerSurvivor #BreastCancerThriver

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You don't always need to do more.

Sometimes you need to pause.

To breathe.
To reconnect.
To create space between stress and response.

Join Dr. Michelle L. Thompson for "Peace & Compassion: The Mind-Body Medicine Approach" and experience practical tools designed to support greater calm, resilience, compassion, and connection.

Give yourself an hour to reset this week.

📅 THURSDAY SEPT 24
⏰ 7 - 8 PM ET
🎟️ FREE | VIRTUAL

Register today; Link in Bio (click Pavers Place Gathering)

#PeaceAndCompassion #MindBodyMedicine #Mindfulness #LifestyleMedicine #Wellbeing #pavingwellness

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The PAVING® 8-Week Program helps you create sustainable habits for:
✔ Better nutrition
✔ More energy
✔ Restful sleep
✔ Stress resilience
✔ Meaningful purpose
✔ Stronger connections

Led by Lifestyle Medicine Nurse Tammy Wheeler, this clinician-founded program provides practical tools that fit into real life—not another quick fix.

Imagine where you could be just 8 weeks from now.
Your journey begins with one step.

🔗 Registration and more info in bio: click Group PAVING wellness programs

#pavingwellness #wellbeing #lifestylemedicine #WellnessJourney

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WHAT HEALTH COACHING REALLY DOES

 A health coach does not hand you a perfect plan and expect you to follow it.

Good coaching starts somewhere much more useful:
 
With you.
Your priorities. 
Your barriers. 
Your strengths. 
Your life.
 
Health and wellness coaching is designed to help people translate health goals into realistic, sustainable action.

 That might mean working on:
• Sleep.
• Stress management.
• Physical activity.
• Food-related habits.
• Social connection.
• Accountability.
• Creating small changes you can realistically maintain.
 
And there is an important boundary to understand:
 
A health coach is not a substitute for your physician or other licensed healthcare professional.
 
Within the National Board for Health & Wellness Coaching scope, coaches do not independently diagnose illness, prescribe or deprescribe medications, interpret medical data, or provide medical treatment.
 
The goal is not perfection.
 
It is helping you move from:

“I know what I should do.”
to:

“I know what I can realistically do next.”
 
KNOW your health goals. 
UNDERSTAND your barriers. EMPOWER yourself to build habits that fit your life.
 
Guidance Source: National Board for Health & Wellness Coaching, Scope of Practice. 

Health Literacy Note: For educational purposes only; not individualized medical advice. Please discuss personal health decisions with your healthcare professional.

 #harvardhealthcoach #seekhealthcoach 
#mbghealthcoach #wellwomenworldwide 
#wellinformedwomen

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