Sarah Gates, FNP

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Sarah Gates, FNP Wellness ~ Hormones ~ Healing ~ Orthopedics
Helping you move better, feel better, and function at your best.

If it improves your mood, movement, or mojo—I’m here for it. ❤️‍🔥🧠🦴 Have you always admired the long lean look of a ballerina's body? Barre will help you achieve that look in a low-impact class ideal for EVERY body and fitness level. Barre is a blend of strength training, interval *low impact* cardio and stretching. This ballet-inspired workout focuses on incredibly efficient movements. In a barre class, we’ll spend several minutes holding and working with tiny pulses in a small range of motion until our muscles not only burn but also shake with fatigue. Each muscle group is stretched immediately after it’s worked which sculpts long, lean muscles and provides recovery to decrease soreness.

10/18/2026

☕️ I’ve made peace with my love for coffee first thing in the morning on an empty stomach. And YES, I add collagen (and creatine!) to it! 🎀

Full disclosure… there’s a filter on this video. I did just wake up, but definitely did NOT look this put together IRL! 🤣💗

But let’s talk COLLAGEN! 🧬

Did you know collagen is a PROTEIN? In fact, it’s the most abundant protein in our bodies, making up approximately 30% of our total protein!

So why are we supplementing it?

Collagen intake ≠ collagen production.

Our bodies continually break down, remodel, and produce collagen. As we age, that process changes, contributing to changes in skin, tendons, and other connective tissues.

When we consume collagen peptides, they’re digested into amino acids and smaller peptides. But that doesn’t guarantee we’re making more collagen where we want it!

✨ SKIN: May improve hydration and elasticity, although evidence is mixed.

💪 JOINTS & TENDONS: Potential benefits for joint discomfort and connective tissue adaptation, but not proven to rebuild cartilage.

🌿 GUT: Collagen supports intestinal connective tissue, but supplements aren’t proven to repair the gut lining.

And remember, collagen is an INCOMPLETE protein. It shouldn’t replace complete protein sources!

So what supports collagen synthesis and healthy tissue?

🍊 Vitamin C: 75 mg/day for women, 90 mg/day for men.

🥚 Protein: Approximately 1.4–2.0 g/kg/day for physically active adults.

💪 Resistance training: At least 2 days/week.

😴 Sleep: 7–9 hours/night.

☀️ Sun protection: SPF 30+.

🚭 Avoid smoking.

Will I keep adding collagen to my coffee? Absolutely! 😂☕️

But collagen is a protein, collagen synthesis is a process, and healthy aging requires more than a scoop of powder 💚

healthcare à la carte | Personalized healthcare. Rooted in science.

One of my favorite parts of being a nurse practitioner is looking beyond the procedure itself and asking: What else can ...
09/23/2026

One of my favorite parts of being a nurse practitioner is looking beyond the procedure itself and asking: What else can we do to help patients prepare, recover, and heal well?

I’m excited to be bringing Clinical Care Path + OrthoPacks from Ortho Molecular Products to PCI Orthopedics! 🦴💚

I’ve been a fan of Ortho Molecular Products since my early days practicing in integrative health. When it comes to supplements, what’s on the front of the bottle is only part of the story—quality, formulation, sourcing, and thoughtful clinical use matter.

Now I get to bring that experience into orthopedics 🪴

Clinical Care Path gives us another tool to support individualized nutritional and supplement recommendations, while OrthoPacks can make those protocols easier for patients to incorporate into their daily routine.

For me, this is where conventional medicine and some of my favorite areas of integrative health intersect beautifully 🤍

PCI patients will be able to take advantage of this new resource soon!

A great surgery matters. So does everything we can do to help prepare the patient for it—and support their recovery afterward.

I ❤️ testosterone. And yes, women need it too 😉Testosterone therapy in women isn’t new. In fact, it was being documented...
09/19/2026

I ❤️ testosterone. And yes, women need it too 😉

Testosterone therapy in women isn’t new. In fact, it was being documented in medical literature as early as the 1930s and 1940s.

Yet there still isn’t an FDA-approved testosterone product specifically formulated for women in the U.S. And now, in 2026, the FDA is taking a closer look at testosterone use in menopausal women.

So… welcome to the conversation 😉

Because testosterone isn’t just a “male hormone.” Women produce it too, and our levels change throughout adulthood and are generally lower by midlife than during our reproductive peak.

Testosterone plays a role in sexual desire and responsiveness, muscle, body composition, bone physiology and brain function.

And while hormones certainly aren’t responsible for every symptom, changes can be part of the picture when a woman tells me:

✨ I have nothing left in the tank at the end of the day.
✨ I’m losing strength and muscle.
✨ My body composition is changing.
✨ My libido has packed its bags and left the building 😏

Does that mean every woman needs testosterone? Absolutely not.

And more is definitely not better.

When testosterone therapy is appropriate, the goal is physiologic dosing with thoughtful monitoring — not pushing testosterone into male or supraphysiologic ranges.

The strongest evidence for testosterone therapy in women is currently for postmenopausal women with hypoactive sexual desire disorder (HSDD). Research into its effects on things like energy, cognition, muscle and bone continues to evolve.

Women have had testosterone all along. Maybe it’s time we got a little more comfortable talking about it 🤍

Personalized care. Thoughtful testing. Sustainable results.
healthcare à la carte

Okay, this is where my two worlds collide 🦴🔥Some of you have reached out asking about the connection between frozen shou...
09/01/2026

Okay, this is where my two worlds collide 🦴🔥

Some of you have reached out asking about the connection between frozen shoulder and menopause, so I figured it was time to talk about it.

Frozen shoulder (adhesive capsulitis) is particularly common in women in their 40s–60s — the same years many women are navigating perimenopause and menopause.

And while we can’t say that declining estrogen causes frozen shoulder, there is a fascinating connection between estrogen, connective tissue, inflammation, and musculoskeletal health.

As an orthopedic NP, I see the shoulder.

As someone who works in menopause + functional medicine, I’m also thinking about the bigger picture.

Because sometimes the shoulder is telling us there may be more to the story 👀

Have you experienced frozen shoulder during perimenopause or menopause?

Tell me about it in the comments — I have a feeling I’m not the only one who has wondered about this. 👇

MidlifeHealth Orthopedics

Big day over here… we are (finally?) LIVE! 🎉healthcare à la carte is officially online 🪴Take a peek at what I'm building...
08/18/2026

Big day over here… we are (finally?) LIVE! 🎉

healthcare à la carte is officially online 🪴

Take a peek at what I'm building → healthcarealacarte.org

There is no one-size-fits-all when it comes to your health.So why do we approach healthcare like there is?The same worko...
08/11/2026

There is no one-size-fits-all when it comes to your health.

So why do we approach healthcare like there is?

The same workout.
The same supplement.
The same nutrition advice.
The same “normal” lab range.
The same treatment plan.

Your biology is individual. Your healthcare should be, too.

Genetic information is one piece of that puzzle.

It can offer insight into biological pathways related to inflammation, oxidative stress, connective tissue, muscle performance and recovery—but it’s not the whole story.

Your nutrition.
Your sleep.
Your training.
Your hormones.
Your lifestyle.
Your history.
Your goals.

All of it matters.

That’s the philosophy behind healthcare a la carte.

Not doing everything.
Not chasing every trend.
Not adding another supplement just because someone on the internet said you need it.

Choosing what makes sense for YOU.

Because personalized healthcare shouldn't mean doing more.

It should mean doing what matters 🧬

Curious about a more personalized approach to your health & wellness?

DM me to learn more and get started with a more personalized approach to your health 🌱

24 hours in Tampa and I’m coming home with a new non-narcotic pain management tool in my pocket 👊🏼Spent the weekend trai...
05/17/2026

24 hours in Tampa and I’m coming home with a new non-narcotic pain management tool in my pocket 👊🏼

Spent the weekend training on Iovera — a technique that can help reduce pain signaling before knee or shoulder surgery, and in select cases offer an option for patients who aren’t surgical candidates.

I’m always looking for ways to support pain control that minimize reliance on medications that can carry risks like dependence, or long-term effects on the kidneys, liver, and GI system when used chronically.

This is another really interesting addition to the toolbox as we continue focusing on recovery, function, and overall patient experience.

Excited to bring this back to clinic—now with four providers at PCI offering this treatment.

Huge thanks to for an excellent learning experience and for continuing to invest in education that translates into better patient care 🙏

Mother’s Day can be layered. Holding space for both joy and difficulty today, with compassion for wherever you are in it...
05/10/2026

Mother’s Day can be layered. Holding space for both joy and difficulty today, with compassion for wherever you are in it. Wherever you are, be gentle with yourself ✨💛

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