Meet Dr. Shane Rainey, Pediatrician at Restore + Revive

We are thrilled to welcome Dr. Shane Rainey, DO, to the Restore + Revive family! Dr. Rainey will begin seeing patients on April 6th, bringing over a decade of experience in pediatric care to our Restore + Revive Functional Medicine Team. 

Extensive Experience in Pediatric Care

Dr. Rainey is a double board-certified pediatrician with more than 10 years of clinical experience, including seven years as a pediatric hospitalist. He has also served as Division Chief of Pediatric Hospital Medicine at Banner Children’s at Desert Medical Center, and has held teaching roles at both the University of Arizona College of Medicine and the University of Illinois College of Medicine.

His background as a hospitalist has given him an appreciation for conventional medical care when treating and helping children recover from acute illnesses, while recognizing that health maintenance  and healing extends beyond medicine alone. Dr. Rainey integrates osteopathic principles and a holistic, root-cause approach with personalized care to optimize and individualize health for every patient. 

Philosophy and Approach

When asked, Dr. Rainey’s approach to patient care is simple yet powerful:
“First, do no harm. Listen more than I talk. Treat every patient as if they were family. Care for the whole patient, body, mind, and soul. Always tell the truth as I understand it, and spend quality time with patients and families to discover their values and perspectives.”

He is currently enrolled in the multi-year Integrative Medicine Fellowship at the internationally renowned Andrew Weil Center for Integrative Medicine at the University of Arizona, further enhancing his ability to provide evidence based, root cause, integrative care.

Areas of Focus

Dr. Rainey’s clinical and research interests include, but are not limited to:

• Asthma 

• Autism

• ADHD/ADD

• Bioethics

• Breastfeeding medicine

• Eczema

• Food allergies/gut health

• Newborn medicine

• Osteopathic Manipulative Medicine

• Seasonal allergies

• Urinary tract infections 

• Vesicoureteral reflux

• Williams Syndrome, a condition close to his heart, as his oldest daughter has the syndrome

He has published over a dozen peer-reviewed articles in prestigious journals such as Hospital Pediatrics and the Journal of Osteopathic Medicine.

Education and Credentials

• Undergraduate: Texas Christian University

• Doctor of Osteopathic Medicine: University of North Texas Health Science Center at Fort Worth, Texas College of Osteopathic Medicine

• Residency: Pediatrics, University of Illinois College of Medicine at Peoria

• Fellowship: Integrative Medicine, Andrew Weil Center for Integrative Medicine, University of Arizona College of Medicine

• Board Certifications: General Pediatrics, Pediatric Hospital Medicine - American Board of Pediatrics

• Additional Certifications: Health Care Ethics with Distinction - National Catholic Bioethics Center. PALS, BLS, NRP

A Little About Dr. Rainey

Pronounced like the weather, Dr. Rainey’s appreciation for a good pun nearly led him to become a meteorologist, although he could not escape his true calling in medicine.  When he’s not caring for patients, Dr. Rainey is a devoted husband and father of four energetic kids. He and his family are devout Catholics and attend St. Benedict Catholic Parish in Fort Worth. Outside the clinic, he enjoys officiating basketball and is a respected referee (as far as doctors go), having officiated NCAA Division III, junior college, and multiple high school state championships. He is a decent woodworker (as far as referees go), finding satisfaction in building furniture and other things the girls can read on and the boys can climb on and jump off of.  He and his family also enjoy homeschooling, camping, spending time in the kitchen, pilgrimages to monasteries, and making the most of their time together whenever they can.

Why Dr. Rainey Chose Restore + Revive

Dr. Rainey explains his journey:

“After more than 10 years in hospital-based practice, I’m thrilled to return to Fort Worth, where I was born, raised, attended undergrad (Go Frogs!), medical school, and met my wife. I love this city and want to be part of a community of healthcare professionals and patient families passionate about creating lasting relationships and pursuing wellness. Integrative and functional medicine allows me to combine evidence-based approaches with strategies that prevent illness, encourage wellness, and truly care for each child, body, mind, and soul.”

Want to Meet Dr. Rainey?

We’re excited to offer free 15-minute meet and greet appointments for families who want to meet Dr. Rainey, ask questions, and get to know him before scheduling care.

Dates: Meet & greets available starting on March 26th from 9am - 12pm

Location: 5001 Byers Avenue, Fort Worth, TX 76107

Call 817-720-6220 ext 2 to book your meet and greet with Dr. Rainey!

About Restore + Revive Functional Medicine 

Since opening in 2016, Restore + Revive has been dedicated to providing personalized, professional, and integrative care all under one roof in Fort Worth. Our mission is to help every patient restore and revive their whole person, body, mind, and spirit.

We are so excited for our patients and families to meet Dr. Rainey! 

Want to learn more about our Pediatric Functional Medicine practice? Check out our FAQ page!

2026 Puberty Classes at Restore + Revive

Growing up comes with a lot of changes and questions. Our Puberty Classes at Restore + Revive are designed to provide clear, age-appropriate education in a supportive, respectful setting. These classes help normalize the physical, emotional, and mental changes of puberty while giving families tools to navigate this stage with confidence.

This interactive, educational class is created to help young girls and their parents better understand the changes that happen during puberty. Our approach is science-based, practical, and focused on building confidence, body awareness, and open communication between parent and child.

Class Overview

Each class includes guided discussion and education on:

• Basic anatomy

• Puberty changes and periods

• Breast development and bras

• Personal care and hygiene

• Health, nutrition, and exercise

• Moods, emotions, and mental health

Content is presented in a thoughtful, age-appropriate way with time for questions and conversation.

Who Presents the Class

Puberty Classes are presented by trusted medical and wellness professionals from the Restore + Revive team:

• Kathryn Watson, PT – Physical Therapist

• Emmaline Rhodes, FNP-C – Family Nurse Practitioner

• Dabney Poorter, FNP-C – Family Nurse Practitioner

Our presenters are passionate about education and helping families feel informed, supported, and confident during this stage of development.

Who Should Attend

The class is designed for:

• Girls approaching or currently going through puberty

• Recommended ages: 8-12 years old

• One parent or caregiver per child

Each registration includes a spot for both the parent and child to attend together.

What Is Included in the Class

All attendees receive helpful, take-home resources to support continued learning and conversations at home. Each class includes printed handouts covering:

• Approved and preferred brands

• Ways to improve period comfort

• Ways to handle stress and emotions

• Nutrition tips and recommended snack brands

• Skincare tips and tricks

Healthy snacks and drinks are provided during the class, creating a relaxed and welcoming environment for learning. Each child also receives a gift bag filled with thoughtful, high-quality items to support confidence, comfort, and self-care.

2026 Class Dates

All classes are held from 9:00 to 10:30 am.

• January 24, 2026

• February 28, 2026

• March 21, 2026

• April 25, 2026

Please note: Additional dates will be added. Check back regularly as our class schedule continues to grow!

Additionally, we offer private puberty classes for groups of 10 girls or more. Email melissa@restoreandrevivefw.com for more information!

Book a class

To secure your spot, please call: (817) 720-6220 ext. 1

Advance registration is required as space is limited.

$125 per class - Fee includes attendance for one child and one parent or caregiver.

All Puberty Classes are hosted at: Restore + Revive Wellness Center - 4927 Byers Avenue, Fort Worth, Texas 76107

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FAQ

What age is this class for?
This class is ideal for girls who are approaching puberty or are in the early stages of puberty. If you are unsure whether it is the right fit, our team is happy to help guide you.

Does my child have to attend with a parent?
Yes. Each class is designed for a child and one parent or caregiver to attend together.

Is the class appropriate for first-time conversations about puberty?
Absolutely. The class is designed to support both families who are just starting the conversation and those who want more detailed education.

Will there be time for questions?
Yes. Time is built into each class to allow for questions and discussion in a respectful, supportive environment.

How many people are in each class?
Class sizes are intentionally kept small to encourage comfort, interaction, and meaningful conversation.

What should we bring?
No special materials are required. Just bring yourselves and any questions you may have.

How do I register?
Registration is completed by phone. Please call (817) 720-6220 ext. 1to reserve your spot.

Why Muscle Matters: The Foundation of Lifelong Health

When people think about muscle, they often think about strength, aesthetics, or athletic performance. But muscle is far more than that. Muscle is one of the most important organs in the body for metabolic health, blood sugar control, aging well, and maintaining independence throughout life. This is true for everyone, regardless of age, gender, or fitness level.

In fact, maintaining muscle may be one of the most powerful tools we have for preventing chronic disease and improving quality of life as we age.

What Muscle Actually Does

Skeletal muscle is one of the body’s most metabolically active tissues. It plays a central role in:

• Regulating blood sugar and insulin sensitivity

• Supporting a healthy metabolism at rest

• Maintaining balance, posture, and mobility

• Protecting joints and bones

• Reducing risk of injury and falls

Unlike body fat, muscle tissue actively uses energy even when you are at rest. The more muscle you have, the better your body can manage energy, movement, and recovery.

Muscle, Blood Sugar, and Insulin Resistance

One of muscle’s most important and often overlooked roles is how it helps regulate blood sugar. 

Muscle Acts as a “Sponge” for Sugar

Think of muscle like a sponge for glucose.

When you eat carbohydrates, your body breaks them down into glucose (sugar), which enters your bloodstream. Insulin’s job is to help move that sugar out of the blood and into cells where it can be used for energy. Skeletal muscle is the primary place where this glucose is stored and used.

• More muscle means more “sponge” available to soak up glucose.

• Less muscle means fewer places for sugar to go, leaving more circulating in the bloodstream.

When muscle mass is low or muscle is underused, sugar stays in the blood longer, forcing the body to release more insulin. Over time, this can contribute to insulin resistance and blood sugar dysregulation.

Muscle plays a central role in glucose regulation and insulin sensitivity, with research showing that higher muscle mass is linked to improved insulin and glucose measures (PubMed). Strength training improves the ability of muscle cells to take in glucose, even without large changes in weight.

The takeaway is simple: building and maintaining muscle helps your body process and handle sugar more efficiently.

Muscle Loss as We Age

Muscle loss is not just a result of aging, it is one of the drivers of age-related decline.

Beginning in our 30s, adults naturally start to lose muscle mass. This process accelerates with age and is known as sarcopenia. 

Without intentional intervention, adults can lose significant muscle each decade.

Loss of muscle is associated with:

• Reduced strength and endurance

• Increased risk of falls and fractures

• Slower metabolism

• Greater insulin resistance

• Loss of independence later in life

The good news is that muscle loss is not inevitable. Resistance and strength-based training can slow, stop, and even reverse much of this decline at nearly any age.

How Much Muscle Should People Aim to Have?

This topic can feel confusing because muscle is not measured the same way as body weight. When we talk about muscle goals, we are referring to skeletal muscle mass, not total lean mass or overall weight.

Skeletal Muscle Explained Simply

Skeletal muscle mass is often expressed as a % of total body weight. This % reflects how much of your body weight is made up of muscle that helps you move, lift, and stabilize your body.

General reference ranges used in body composition analysis:

• Women: approximately 24–30% skeletal muscle

• Men: approximately 33–39% skeletal muscle

These are not perfection targets. They are helpful ranges that indicate metabolically healthy muscle mass for most adults.

Real-World Examples

Example 1: Woman weighing 140 pounds

• 24% muscle = ~34 pounds of skeletal muscle

• 30% muscle = ~42 pounds of skeletal muscle

A woman at 140 pounds would generally aim to fall somewhere in the mid-30s to low-40s pounds of skeletal muscle, depending on her frame, genetics, and health status.

Example 2: Man weighing 210 pounds

• 33 % muscle = ~69 pounds of skeletal muscle

• 39 % muscle = ~82 pounds of skeletal muscle

A man at 210 pounds would generally aim for roughly 70 to low-80s pounds of skeletal muscle.

These numbers are not goals that must be hit exactly. They are reference points to help understand whether someone is under-muscled, adequately muscled, or has room to build more muscle for metabolic and functional health.

How Is Muscle Measured?

Muscle mass is measured through body composition testing, not a standard scale. Common methods include:

• DEXA scans: Highly accurate and often considered a gold standard for body composition

• Bioelectrical impedance (InBody scans): Common in wellness clinics and gyms, useful for tracking trends over time

Each method has its own margin of error, which is why tracking changes over time using the same method is more important than a single measurement.

Muscle Health Is More Than a Number

Muscle mass %’s are just one piece of the picture. Muscle health is also reflected in:

• Strength levels

• Balance and stability

• Ability to perform daily tasks

• Energy levels and recovery

Someone may fall slightly outside a % age range and still be very healthy if they are strong, functional, and metabolically stable.

Tracking muscle over time, rather than focusing solely on scale weight, provides a clearer and more empowering picture of health.

What Is Strength Training?

“Strength training” is a common buzzword, but it does not mean one specific thing.

Strength training refers to any activity where muscles work against resistance to become stronger. That resistance can come from:

• Free weights (dumbbells, barbells)

• Machines

• Resistance bands

• Bodyweight (squats, push-ups, lunges)

Strength training typically involves controlled movements performed for repetitions and sets. The goal is to challenge muscles enough that they adapt by becoming stronger and more resilient.

Most people benefit from strength training at least three times a week, targeting all major muscle groups.

How to Maintain and Build Muscle

Exercise

• Strength or resistance training at least three days per week

• Focus on compound movements that use multiple muscles at once, such as squats, hinges, presses, and pulls

• Progress gradually by increasing resistance, repetitions, or difficulty over time

Nutrition: The Role of Complete Protein

Protein intake and specific amino acids are important for stimulating muscle protein synthesis and helping preserve muscle as we get older (PubMed). 

Examples of complete protein sources include:

• Eggs

• Poultry (chicken, turkey)

• Fish and seafood

• Beef and pork

• Dairy products like Greek yogurt, milk, and cottage cheese

• Soy products such as tofu, tempeh, and edamame

Distributing protein intake evenly throughout the day supports muscle protein synthesis, especially as we age.

Supplements That May Support Muscle Health

Supplements are not a replacement for nutrition and training, but some may help support muscle maintenance and development:

• Creatine: One of the most researched supplements, shown to support strength, muscle mass, and power in both men and women, including older adults. Creatine supplementation combined with resistance training has been shown to enhance muscle mass and strength in aging adults (PubMed).

• Essential amino acids (EAAs) or branched-chain amino acids (BCAAs): May help support muscle protein synthesis, especially when protein intake is low.

• Vitamin D: Important for muscle function and strength, particularly in individuals with deficiency.

• Magnesium: Supports muscle contraction, recovery, and overall metabolic health.

Supplement needs are individual, and guidance from a healthcare professional is recommended.

Lifestyle Factors

• Adequate sleep supports muscle recovery and hormone balance

• Managing stress helps reduce muscle breakdown

• Consistent movement throughout the day reinforces muscle function

The Real-Life Benefits of Muscle

Maintaining muscle improves far more than appearance. People with healthy muscle mass often experience:

• Better blood sugar control

• Greater physical confidence

• Fewer aches and pains

• Higher energy levels

• Increased longevity and independence

Muscle is not just about how long you live, but how well you live.

Muscle is a cornerstone of lifelong health. It supports metabolism, protects against insulin resistance, slows age-related decline, and empowers people to stay strong and capable at every stage of life.

Prioritizing muscle is not optional, it is essential. Building and maintaining muscle through strength training, proper nutrition, and supportive lifestyle habits is one of the most impactful investments you can make in your long-term health.

No matter your age or starting point, it is never too late to build strength.

How R+R Can Support You

At Restore + Revive, we understand that building and maintaining muscle can feel overwhelming, but you don’t have to do it alone. Our team can help provide guidance, order body composition testing, and progress tracking to ensure you’re on the right path. Our team of dietitians can prepare customized nutrition consultations and plans targeting protein intake, reducing inflammation, and supporting overall wellness. We also carry high-quality supplements and offer supportive therapies at our wellness center to support muscle growth, recovery, and overall health. Whether you’re just starting out or looking to refine your routine, we’re here to help you reach your muscle health goals safely and effectively.

Contact us at (817) 720-6220 ext. 2 to book an appointment with our functional medicine team or to learn more about how we can help you.

Some of Restore + Revive employees favorite gyms in Fort Worth that actively support strength training:

• Dalton Wellness

• Crossfit Panther City

• RevStrong

• Watts Fitness

• Westfork Fitness

• F45 Training

• Pvolve

• Corepower

• Elizabeth Coop Pilates

The information provided in this blog is for educational and informational purposes only and is not intended as medical advice. Always consult with your healthcare provider before starting any new service, product, or treatment. Please note that prices, offerings, and other details mentioned in this post reflect information available at the time of publication and may have changed since.