Something New

This week’s newsletter is a little different—and very special. Since it’s the fifth Tuesday of the month, I thought it would be the perfect time to invite a fresh voice into the conversation.

I’m delighted to introduce my first guest writer, Dr. Lisa Ference, MD, DipABLM, CCMS. We met just a few months ago at a Lifestyle Medicine career panel hosted at MUSC here in Charleston, SC, and immediately connected over two things close to both of our hearts: Lifestyle Medicine and our shared faith in Christ.

Dr. Ference is a family physician with UPMC who provides virtual Lifestyle Medicine care to patients in both Pennsylvania and South Carolina. She brings a wealth of experience, wisdom, and compassion to her work—and today, she’s sharing insights and wrapping up our month focused on the pillar of stress management.

So without further delay, I’ll let Dr. Ference take it from here.

Stress is part of life—but it doesn’t have to run your life.
In this week’s article, Dr. Lisa Ference, a family physician specializing in Lifestyle Medicine (LM), explores how stress impacts our health and how strengthening the LM pillars can help build resilience. Discover simple, evidence-based ways to restore balance, improve mood, and take back control of your well-being.

The Stress Pillar in Lifestyle Medicine

I’d like to introduce myself. I am a seasoned family physician who has specialized in Lifestyle Medicine (LM) for the past seven years. This transition has re-energized my career, allowing me to help patients take control of their own health destiny by using the six pillars of LM to address the root causes of chronic disease.

Among these pillars, I have found stress—sometimes progressing to clinical anxiety or depression—to be one of the most powerful drivers of poor health. Stress not only makes us feel overwhelmed, defeated, and paralyzed, but it also impacts the body physically. It becomes harder to make healthy choices in other LM pillars, setting off a cycle of further decline. Unfortunately, high stress levels are all too common, fueled by financial strain, health concerns, family conflict, and the endless noise of media and social media. Many people try to cope by turning to drugs or alcohol, but these only worsen the problem and may even lead to addiction.

Building Resilience

One of the core goals of LM is to increase resilience—the shield that helps us withstand and bounce back from stress. The foundation for resilience is found by optimizing all six LM pillars.

In my own LM consultations, I’ve noticed a recurring theme: patients with a strong faith, sense of purpose, and supportive religious or spiritual community seem better able to navigate stress. From an LM perspective, this makes sense. Faith and purpose anchor us in identity, while community strengthens the social connection pillar. And when you can surrender burdens to a higher power, it reduces the weight you carry alone. I never tell patients what to believe, but I do encourage them to lean into their faith and community when they are struggling. There is real power there, whether science can fully explain it or not.

The Interconnected Pillars

Each LM pillar influences the others. When optimized, they provide powerful tools for managing stress and strengthening behavioral health.

Sleep
Inadequate sleep is one of the most common drivers of stress, anxiety, and depression. The average adult needs 7–9 hours of restorative sleep to regulate mood and reduce anxiety. Poor sleep undermines everything from energy and focus to motivation. If you struggle with sleep, a coach can help you with routines and habits, but if you suspect sleep apnea, be sure to discuss this with your primary care physician.

Physical Activity
Exercise lowers stress hormones and boosts calming brain chemicals. Over time, it balances the sympathetic (“fight or flight”) and parasympathetic (“rest and digest”) nervous systems, making you more resilient. Even simple daily movement has powerful effects.

Nutrition
Fast food and processed foods are linked to higher rates of depression, while diets rich in whole, plant-forward foods and fiber support better mental health. What you eat truly impacts how you feel.

Risky Substances
Although alcohol may seem to take the edge off, it is a depressant and often disrupts sleep, worsening anxiety. Caffeine and other stimulants—especially in energy drinks, pre-workout powders, or supplements—can mimic anxiety symptoms such as jitters, heart racing, or tremors. Limiting alcohol and reducing caffeine can have a surprisingly big effect on stress.

Beyond the Pillars: Key Traits of Resilience

Research also highlights several qualities that foster resilience, complementing the LM pillars:

Optimism – Aim for three positive thoughts for every negative one.
Social support – Invest in relationships, community, and mentors.
Self-regulation skills – Practice mindfulness, emotional awareness, and reframing thoughts.
Spirituality and purpose – Anchor your life in meaning beyond yourself.
Adaptability – View setbacks as opportunities to learn and grow.
Healthy self-esteem – Recognize your worth regardless of performance.
Humor – Don’t underestimate the healing power of laughter.

A Personal Note

This is a big subject to capture in a short article, but I hope it highlights the power of LM in helping you manage stress and protect your health. Personally, LM has transformed both my professional and personal life. My own resilience has grown through optimizing the pillars—especially regular exercise outdoors, prioritizing sleep, setting aside daily quiet time in prayer and learning to surrender.

Stress is a reality of life, but it does not have to control your health. By leaning on the pillars of LM and cultivating resilience, you can move toward greater balance, peace, and well-being.

Big Thanks

I’m so grateful to Dr. Ference for sharing her wisdom and encouragement with us this week. Her reminder that stress is part of life—but doesn’t have to run our lives—is such a powerful takeaway.

As you reflect on her words, I’d love to hear: which pillar of Lifestyle Medicine feels most connected to building your own resilience right now? Hit reply and share your thoughts—I read every response.

And if you’d like to explore practical, faith-centered ways to restore balance and strengthen resilience in your own life, I’d be honored to connect with you. Let’s schedule a time to chat over coffee (virtually or in person) and take the next step together. You can feel free to click the links below to connect with your preference of meeting style.

Local Coffee Chat (in-person) or Virtual Coffee Chat (for those not in the Low Country or it's more convenient): to discuss what this is all about or might have someone they feel would benefit from working with me.

Find Your Energy Discovery Session: (complimentary) for those who are ready to take a step toward resilience, energy and healing with a new sense of hope!

May you be blessed beyond stressed,

Kim

Hope and Healing Lifestyle Coach

Website: https://hopeandhealinglifestyle.com

"Give all your worries and cares to God, for he cares about you." 1 Peter 5:7 (NLT)

Kimberly Stoltzfus
Hope and Healing Lifestyle Coaching