Recipe

Five Spice Chicken Sheet Pan Dinner

Calories = 409
Carbohydrate = 12 g
Fat = 30 g
Protein = 24 g

Ingredients:

Cinnamon
fennel
cloves
star anise
white pepper
bone in skin on chicken thighs
cabbage
carrots
soy sauce
honey
garlic
olive oil
red pepper flakes
green onions

Click here for full recipe

Chicken Stir Fry

Recipe

Chicken Stir Fry

ByChaka Brittain May 22, 2023November 12, 2024

Calories = 343Carbohydrate = 29 gFat = 13 gProtein = 26 g Ingredients: Boneless skinless chicken breastolive oilbroccoliyellow bell pepperred bell pepperbaby carrotsminced gingergarliccorn starchchicken brothsoy sauceSugar free teriyaki saucesesame oilred pepper flakessalt and pepper

Slow Cooker Pot Roast

Recipe

Slow Cooker Pot Roast

ByChaka Brittain May 22, 2023November 12, 2024

Calories = 361Carbohydrate = 15 gFat = 9 gProtein = 51 g Ingredients: Pork roastchicken brothbalsamic vinegarsoy saucehoneyminced garliccornstarch Serve with steamed broccoli and carrots

Oatmeal with Goji Berry

Recipe

Oatmeal with Goji Berry

ByChaka Brittain May 22, 2023November 12, 2024

Calories = 400Carbohydrate = 43 gFat = 14 gProtein = 12 g Ingredients: Cooked oatmeal (1/2 cup when dry)coconut milk (1cup) top with dried goji berries (2 tbsp) walnuts (2 tbsp)add protein powder for extra protein power

Lemon Butter Fish

Recipe

Lemon Butter Fish

ByChaka Brittain May 22, 2023November 12, 2024

Calories = 416Carbohydrate = 37 gFat = 20 gProtein = 28 g Ingredients: Firm white fish fillets (cod halibut, mahi)grass fed butterlemon juicegarlic powderonion powderpaprikaolive oilparsleysalt and pepper Served with baked sweet potato and arugula

Yogurt and Berries

Recipe

Yogurt and Berries

ByChaka Brittain May 22, 2023November 12, 2024

Calories = 345Carbohydrates = 26.5 gFat = 22 gProtien = 13.25 g Ingredients: sugar-free greek or Icelandic yogurt (1 cup)blueberries (1/4cup)sliced almonds (1 tbsp)ground flax or chia seeds (1 tbsp)

Scrambled Eggs with Greens

Recipe

Scrambled Eggs with Greens

ByChaka Brittain May 22, 2023November 12, 2024

Calories = 260Carbohydrates = 2 gFat = 18 gProtein = 18 g Ingredients: Eggs (two whole)goat cheese (1 oz)sprouts or arugula (1/2cup)

Ready to Love Your Body?

Get in touch to start creating a body that’s fit, beautiful and uniquely yours.

Get Bodied by Dr. B

Each week I will bring you solid examples of the fact that you do NOT need fancy equipment, 20 different exercises, more than 20 mins, or to even leave your living room to get results!

Here’s a simple NO EXCUSES workout with 3 moves that will get your heart rate up for a quick pump when you are short on time. Complete each exercise in order for 45s with 15s rest in between and repeat for 15 mins and your workout is DONE!
Set your timer and get to it! NO EXCUSES!

#fitnessjourney #lowerbodyworkout #liftheavy #consistencyiskey #wellness

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Each week I will bring you solid examples of the fact that you do NOT...

Hear me out!! There’s ABSOLUTELY nothing wrong with these combo moves at all! BUT if you want to “tone” and you want “definition” you need a structured strength training program that isolates each muscle and maximizes the load. Any workout is better then no workout, but i often find that people do not align their workout with their goals. Building muscle and toning and definition requires CONSISTENCY, patience, and progressive load. These aren’t your “fun” Burn Boot Camp or Orange Theory type workouts, these are workouts focused on isolating muscle groups with adequate rest in between each set.

If you like Orange Theory then go for it!! But don’t expect progressive load results from a met-con workout 🤷🏽‍♀️

Drop me a 💪🏽 if you’d like to see me post more strength training workouts!
#fitnessjourney #3daysplitworkout #lowerbodyworkout #liftheavy #upperbodyworkouts

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Hear me out!! There’s ABSOLUTELY nothing wrong with these combo moves at all! BUT if...

Leg day lets goooooo!!!

This is your notice that you do NOT need to do 900 crazy exercises jumping all around up and down for 60 mins. Four simple exercises in superset blocks will get the job done!! Here are the details:

Superset #1- 12 reps
- Sumo squat (heavy weight)
- Static lunge right then left (heavy weight)
Straight into..
-Pulsing Sumo squat
-Pulsing lunge (R then L)
REPEAT THIS 2x!

Superset #2 12 reps
-Step up with weight (R then L)
-Narrow squat
Straight into..
-bodyweight stepup
-pulsing narrow squat
REPEAT 2x!

Warning…highly likely to make you walk like Bambi for several days!! enjoy!
#fitnessjourney #3daysplitworkout #lowerbodyworkout #liftheavy
#nursepractitioner #obesitymedicine

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Leg day lets goooooo!!! This is your notice that you do NOT need to do...

➡️Target- 250.86 *doesn’t bat an eye
➡️Beyoncé tickets- 999.67 plus your first child *stays up until 12am to GUARANTEE a ticket
➡️LV bag- 2678.97 plus a DNA sample *swipes the CC that is now maxed out

➡️ eliminate/decrease risk of chronic disease, add years to your life, save hundreds of thousands of dollars in medical bills and medication to treat diabetes, strokes, heart attacks, joint degeneration; spend more time with your family vs doctors appointments/hospital stays - I want personalized exercise & nutrition guidance, expertise of a board certified medical professional and access to that medical professional 7 days a week for approx $59.34😑 not a cent more

😑🤨🤨🤨 y’all are funny!

Rant over!! Just had to share my real life experiences!

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➡️Target- 250.86 *doesn’t bat an eye ➡️Beyoncé tickets- 999.67 plus your first child *stays up...

Ladies!! I know you are pressed for time so let me help you out right quick! Here’s what I would do if I only had 20 mins to get my workout on! It doesn’t have to be complicated! Grab a set of dumbbells and let’s go!!

1. RDLs
2. Overhead shoulder press
3. Squat
4. Overhead marches
5. Bent-over row

If you have access to heavier weights definitely challenge yourself! You only have 20 mins so minimal breaks and you can do 3 rounds of 10-12 or challenge yourself and see how many rounds you can complete in 20 mins! Either way…your body will thank you!!

#weightloss #obesitymedicine #fitnessjourney #lowerbodyworkout

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Ladies!! I know you are pressed for time so let me help you out right...

Friends, you really don’t have to wait until January 1 to make a chang…..BUT since that’s what we all tend to do, let’s talk about why these changes statistically don’t stick:

1. Unrealistic goals instead of setting one huge on achievable goal, focus on making small changes. Your one month goal might be to limit your soda intake to one time per week instead of drinking soda daily. Your six month goal might be that you completely eliminate soda and transition to sugar-free options. When you focus on the habits, and take your change and bite-size portions, you are more likely to stick to the plan.

2. Consistency vs intensity: I see it all the time, people doing way too much way too fast. It is not realistic for you to go from never working out, to working out six days a week. You are going to burn out within weeks and eventually slide back into your old habits. Focus on small changes that you can stick to in the long run. Do not start anything that you cannot continue for the rest of your life.

3. Discipline: discipline is what you need to lean on when the motivation is gone. And let me tell you friends motivation will be gone within days! Discipline is doing what you need to do even when you don’t want to: that is what helps you sustain in the long run.

So do not focus on quick fixes, focus on changes that will lead to long-term success and sustainability. And if you need help or accountability, come join my lean living team to get you the results that you want!
#reelsofinstagram #WeightLoss #Motivation #BodyGoals #Discipline #LowerBodyWorkout #upperbodyworkoutsforwomen

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Friends, you really don’t have to wait until January 1 to make a chang…..BUT since...

Get ready to screenshot!! 3-days per week is ALL you need to be on your way to a smoking hot body! Pair this workout with a CALORIE DEFICIT (see my video about eating healthy vs calorie deficit) and sit back and watch the snatchage happen! Get into this beginner strength training workout to increase your metabolism for sustainable weight loss.

Now is the time, this is your year! F-motivation! Tap into discipline, and consistency…show up everyday and just GET IT DONE! No excuses! You got this! #leanlivingjax
#fitnessjourney #consistencyiskey #3daysplitworkout #lowerbodyworkout #upperbodyworkouts

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Get ready to screenshot!! 3-days per week is ALL you need to be on your...

After one full mental meltdown and questioning all of my choices over the past year I’ve decided to choose happiness and joy…whatever that looks like! Understanding and walking in your purpose can be extremely uncomfortable but it’s in those uncomfortable moments where true growth occurs. It’s time for me to step out of my comfort zone and make some necessary changes.

Through prayer and meditation I have been on a mission to find meaning and purpose and what that looks like for me. It’s time to get uncomfortable friends!!

#lifelessons #happiness #joy #darebravely #walkinfaithnotbysight

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After one full mental meltdown and questioning all of my choices over the past year...

Friends meal plans will do you absolutely no good in the long run…heck even in the short run! Lol unless you are body building or into fitness competition where there is VERY little wiggle room in your diet, your goal should be LEARNING about nutrition for long term success.

And if you don’t know where to start..seek help from someone who does 👋🏽😊#fitnessjourney #lifestylemedicine #consistencyiskey #obesitymedicine

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Friends meal plans will do you absolutely no good in the long run…heck even in...

When you are determined, amazing things can happen. This young lady was ready for a change and this is ONLY the beginning. It wasn’t always easy, but she took advice, followed my STRUCTURED program including personalized workouts and nutritional guidance and she is down over TWENTY-FIVE pounds since we started in June.
What she didn’t do-
Follow some willy nilly workout plan, simply eat “healthy”, make excuses, become a dooms-day fortune teller (“I’ll never lose the weight, etc), obsess over an unrealistic timeline, or most importantly….GIVE UP.

Slow and steady weight loss is SUSTAINABLE weight loss. She is learning how to have a healthy relationship with food and falling in love with the process! I wish I could show you her bikini pics but I can’t blur her face out enough!! This is why I do what I do.
#fitnessjourney #weightloss #obesitymedicine #lowerbodyworkout #consistencyiskey #unbigyourback #putinwork💪

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When you are determined, amazing things can happen. This young lady was ready for a...

Monday Motivation with Dr B!
Let’s talk about managing stress and I ask “are you putting in D+ effort expecting A+ results??? Let’s talk about it

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Monday Motivation with Dr B! Let’s talk about managing stress and I ask “are you...

Sustainable weight loss is NOT about a number on a scale!! Its about lifestyle change, setting realistic goals, getting rid if your unrealistic timelines and being CONSISTENT!

You can continue to do the same things you’ve been doing and get the same results OR you can try something new and get the results you WANT.

You dont have to wait for the new year…let’s start your life transformation NOW! I am taking on a limited number of clients for my fall transformation challenge..DM me for more details!
-personalized workouts
-training app
-nutritional guidance with recipes, grocery lists, and macros
-an accountability partner that will show up even when you don’t want to!
#reelsofinstagram #fitnessjourney #weightloss #obesitymedicine #lifestylemedicine #lowerbodyworkout #consistencyiskey

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Sustainable weight loss is NOT about a number on a scale!! Its about lifestyle change,...

Can anyone relate?? This week’s theme of every conversation I’ve been having lately!! Ladies you CAN defeat menopause! Don’t give into the hype! Yes it will take some effort, YES you will need to change some habits and NO you do not need to settle for the menopause midsection!
Not sure how to fight this fight? Come see me I got you!!
#menopauseisforthebirds #menopauseweightloss #fineoverforty #widdlethemiddle

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Can anyone relate?? This week’s theme of every conversation I’ve been having lately!! Ladies you...

Friends!! Believe it or not these basic moves serve as the foundation for any strength training workout. If you are just starting out you dont needs to do any complicated burpees or weird lunges…start with the basics and build from theres. These are exercises I do on a regular (along with a couple of other advanced moves)..I just usually have 25s-30s in my hand 😜!!

You can do these for reps like on the video or you can pick 5 and do for time(45s on & 15s rest) for as many rounds as possible. JUST DO SOMETHING!
#obesitymedicine #weightloss #fitnessjourney #nursepractitioner #consistencyiskey #lifestylemedicine #personaltrainer

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Friends!! Believe it or not these basic moves serve as the foundation for any strength...

Ladies please come to the front of the congregation!! We are no longer afraid of heavy weights!! We embrace them!!
Stay tuned for some basic moves you can do ON YOUR OWN. Start out with bodyweight if you need to and then gradually add on with progressive load.

If you need to lose weight because your BMI is too high you can still do these moves but make sure you are in a calorie deficit. If you are wanting to LOOK different then it’s calorie maintenance for you or a surplus to build lean muscle...it’s not those 5lbs you’ve been obsessing over. Not sure which category you are in? Shoot me a DM and i@ happy to help!

#fitnessjourney #obesitymedicine #weightloss #lowerbodyworkout #lifestylemedicine #unbigyourback #consistencyiskey

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Ladies please come to the front of the congregation!! We are no longer afraid of...

Friends! What are you waiting for?! Your time is NOW! The perfect time will never happen. You have to decide that your life is worth fighting for. The cost of an unhealthy BMI is far more than what you want to pay I promise you. Take that first step..and if you need help let me know!
#reelsofinstagram #lifestylemedicine #disciplineequalsfreedom #weightloss

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Friends! What are you waiting for?! Your time is NOW! The perfect time will never...

An easy way to shave calories off of each meal! This does not have to be difficult friends! When you prioritize whole-food/plant based you will ALWAYS win!!
#reelsofinstagram #weightloss #obesitymedicine #fitnessjourney #lifestylemedicine

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An easy way to shave calories off of each meal! This does not have to...

Welcome to Bodied By Dr B!! Follow me for more educational and inspirational content!

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Welcome to Bodied By Dr B!! Follow me for more educational and inspirational content!

Sermorelin is one of my favorite supplements to add on to a weight management program. It a great way to increase lean muscle mass and increase fat burning. And let me tell you..the SLEEP is UNMATCHED!!
Lean muscle mass is so important as we age. Not only does it help support our frame and minimize risk of injury, it helps us burn more calories at rest and boosts metabolism. Including Sermorelin in a weight management plan that includes strength training and prioritizing whole food/plant based nutrition is always a WIN!

If you are interested in learning more about how Sermorelin can help you on your journey DM me and head over to my YouTube channel @drbthewellnessnp for the full video and more!!
#reels #fitnessjourney #obesitymedicine #lifestylemedicine #unbigyourback #consistencyiskey

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Sermorelin is one of my favorite supplements to add on to a weight management program....

Hey friends!! I hear SOOOO many people relying on peanut butter in their weight loss journey… USER BE AWARE!!

For some, the protein/calorie ratio may not be worth it. For those of you in a calorie surplus to bulk or maintain it might be a better option as a staple in your diet. Either way it’s important that you aren’t downing PB by the tablespoon all day and as always…track, track, TRACK!!
That’s your Tuesday tip…make it a great one friends! ✌🏽
#weightloss #reels #fitnessjourney #obesitymedicine #lifestylemedicine #disciplineequalsfreedom

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Hey friends!! I hear SOOOO many people relying on peanut butter in their weight loss...

Ladies!! 👋🏾 You have permission to get off of the diet yo-yo and finally get SUSTAINABLE results!!

NO you don’t need to restrict yourself and cut out all carbs, sugar, etc

NO you do not have to do these ridiculous 60 min HIIT workouts 6 days a week. My ladies if a particular age..we don’t have time for that S&$T!!

YES you can still enjoy time with friends and family around food and still hit your goals.
It’s time to rethink how we approach weight loss. I focus on the process of changing habits and education about mindful eating and the value of prioritizing a whole-food plant based diet. And for some, we also use medications to help you on your journey.

I offer a medically supervised approach to weight loss based on evidence-based obesity medicine guidelines. And it also helps that I can curate your fitness and nutrition plans as well…I LIVE THIS LIFE friends!
What are you waiting for?!! Come get Bodied by Dr. B
😉 DM me for more info!

#weightloss #personaltrainer #obesitymedicine #atomichabits #lifestylemedicine

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Ladies!! 👋🏾 You have permission to get off of the diet yo-yo and finally get...

Ladies!! Its time to pick up those weights and smooth out that back! Here’s a back focused and deep core upper body workout for you! Complete 10-12 reps of each exercise with a challenging weight for 3-4 sets. These are large muscles so you can lift more than you think…with good form of course!!

Deep core exercises are great for my mommas with diastasis recti to help strengthen those lax muscles.
Finish this off woth 10-15 mins of interval training. You dont need any fancy equipment your body will do just fine! Here are some examples:
-march in place for 1 min and then 30 sec of burpees OR
-jump rope for 1 min then 30 sec sprint
Alternate for 10-15 mins then you are done!! This part is really important for fat burning!

##obesitymedicine #lifestylemedicine #wellness #unbigyourback #fitnessjourney #upperbodyworkout

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Ladies!! Its time to pick up those weights and smooth out that back! Here’s a...

I will be available by email! Happy June everyone!

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I will be available by email! Happy June everyone!

Navigating the holidays can be stressful when you are trying to stay consistent on a weight loss journey! Tune in for some tips for staying on track this weekend!
#saynotofoodnoise #discipline #consistency

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Navigating the holidays can be stressful when you are trying to stay consistent on a...

Hey friends!!! Let’s get a game plan together for this weekend so you can enjoy yourself without worrying about the scale!!
As they say, when you fail to plan, you plan to fail!!

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Hey friends!!! Let’s get a game plan together for this weekend so you can enjoy...

Here’s a full body workout that I enjoyed! It is oh so good and hits every muscle!
Complete 10-12 reps of each exercise for 3-4 rounds.
The last exercise is your burner…complete 3 rounds of 45 seconds of work and 15 seconds of rest!
Thank me later 💅🏾
#fullbodyworkout #nevermissamonday #lowebodyworkout #coreworkout #reels #reelsofinstagram

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Here’s a full body workout that I enjoyed! It is oh so good and hits...

Meal plans are one thing that you won’t get from me and here’s why:

👎🏽Meal plans fail when you go out to a spontaneous dinner
👎🏽Meal plans make vacations frustrating at best and miserable at worst
👎🏽Meal plans don’t exactly mesh with your bestie’s fondue party
👎🏽Meal plans fail when you haven’t made your weekly trip to the grocery store for your cookie cutter meal
👎🏽OR how about when you get home from a long day of work and you just want to grab something convenient and quick
👎🏽Meal plans fail when you didn’t have time to prep the day before work and now you are stuck eating at the “burger, fry, and hot dog stand”

Meal plans can be helpful for some initially…but I’m more interested in getting you SUSTAINABLE results not quick, temporary results.

🔺Meal plans won’t teach you how to stay on track throughout the week no matter WHAT happens.
🔺Meal plans don’t teach you how to manage a vacation or a girl’s night or how to NOT feel like a failure if you go off track.

You have to LEARN how to have a healthy relationship with food. You have to learn how to enjoy the foods you love while prioritizing the foods you NEED for a healthy weight loss journey. Yes these two can coexist! Restrictive “meal plans” or DIETS are temporary and give temporary results.

That’s why you won’t ever get a meal plan from me. I will teach you how to eat on the go and how to tackle all scenarios that may keep you from being in a calorie deficit and getting the results you want.

As a woman of a particular age with kids, spouse, career etc who has lost weight and kept it off for the past 4 years….I want to share my secrets to SUSTAINABLE success. I provide realistic guidance for people who have REAL struggles and want REAL results.

We start May 1! DM “I’m in” to sign up for our Summer Swimsuit Slimdown! ONLY 5 spots left!

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Meal plans are one thing that you won’t get from me and here’s why: 👎🏽Meal...

Stop wishing and start working for it! I am taking a limited number of participants for my summer swimsuit Slimdown starting May 1!!
With no plan and no accountability you are signing up for NO RESULTS! I’m not selling a fantasy I’m selling a lifestyle…one that I also happen to live by! I’m in this with you, I know your struggles and temptations. Let me share with you my secrets to success whether you want to unbig your back, widdle your waist or simply move the scale I got you!!
👉🏾Live workouts
👉🏾Fitness app loaded with workouts, tracking, meals, and 👉🏾1:1 access to me personally
👉🏾Nutrition education
👉🏾Health coaching for sustainable success
DM “I’m in” for more details!
#weightlosschallenge #unbigyourback #snatchedwaist #leadbyexample #reels #explorereels #reelsofinstagram

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Stop wishing and start working for it! I am taking a limited number of participants...

FACTS: 80% of New Year’s resolutions are abandoned by February.
FACTS: Just 9% of adults keep their resolutions all year long
The majority of resolutions fail due to:
1. Procrastination
2. Lack of discipline/Accountability
3. No solid plan
4. Doing it alone

Let me offer you a solution that can address all of these issues and more! My Swimsuit Summer Slimdown program was built to provide you with the plan, accountability, and community you need to succeed.
All I’m asking for is focus and consistency and I will teach you my 7 secrets to sustainable weight loss.
30 min workouts 3 days a week, no restrictive diets or 60+ min killer HIIT workouts that leave you exhausted.

Sooo are you in?!!! DM me for more details!
#getsexxy #youdeservethis #disciplineequalsfreedom #consistency #swimsuitready #explore #exploreready #reelsofinstagram

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FACTS: 80% of New Year’s resolutions are abandoned by February. FACTS: Just 9% of adults...

Medications don’t work without effort. Prioritize mindful eating, exercise, and nutrition for real results. Let’s do this!
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#HealthJourney #EmpowerYourself #LifestyleTransformations #HealthyChoices #MedicationsAndHabits #HealthDestiny #HabitsThatHeal #HealthyHabits

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Medications don’t work without effort. Prioritize mindful eating, exercise, and nutrition for real results. Let’s...

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13241 Bartram Park Blvd
Suite 505
Jacksonville, FL 32258
by appointment only

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Contact Info

13241 Bartram Park Blvd
Suite 505
Jacksonville, FL 32258
by appointment only

Helpful Links

Shop Products
How it Works
Weight Loss Results
About Dr. B
FAQs
Healthy Lifestyle Articles
Primary Care

Member Dashboard