My last blog about GLP-1 medications for weight loss created a lot of buzz! We knew the topic was a heated one, but certainly didn’t expect the attention it received.
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One thing stood out–so many of you want to know how to lose weight or achieve health naturally, without the help of weight loss drugs. Which is a wonderful question and one we are passionate about around here.
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Before we talk about things you can be doing, to achieve optimal health, we should probably look at what drives disease and metabolic dysfunction in the first place.
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​At the root of all things is inflammation. Inflammation is simply our body trying to protect us. The response to some external threat. In cases when you have an illness, we want that response. We want a fever to take care of the infection. But we don’t want it to last 10 days. When you sprain your ankle, we want swelling. Signs your body is working to heal things. But again, we don’t want it to last for weeks. It’s when this inflammation becomes over-activated and turned on all the time, that it results in disease and dysfunction. It really is that simple.
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But simple doesn’t mean easy. Alarmingly 6 in 10 adults in the US have a chronic disease. 2 out of 5 adults have two or more. Chronic disease could also be called “constant inflammation.” And it’s costing us $4.9 trillion annually.
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A recent study from Tufts found that 93.2% of Americans are metabolically unhealthy. Metabolically meaning having either elevated glucose, hypertension, abnormal lipids, are overweight, or have had a stroke or heart attack. That leaves only 6.8% of us considered healthy. That is TERRIBLE. And to add insult to injury, we are 48th in the world for life expectancy. But spending the most on “healthcare”, aka disease-care.
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And before you begin to blame your genetics on these chronic diseases, I am here to tell you it is RARELY our genes causing our health issues. It’s the exposome–the environment that we bathe our genes in–that contributes to 92% of chronic disease. ​
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At a recent conference I attended, all the big names in the Functional Medicine world were discussing longevity and how to have a longer “healthspan”–not just a long “lifespan”, where you spend the last 20+ years of your life the sickest.
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And the big takeaway from all of them? If patients would just do the essential things to support their bodies, 80% would get better. Without the help of someone like me. Amazing, right?
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And ultimately, that is our goal at NFM. To hopefully not have to work with you. I know that sounds crazy, but it’s true!
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Areas that these essential lifestyle habits do not fully address are mold toxicity, Lyme disease and other chronic viral infections, injury from pharmaceutical interventions, heavy metal toxicity, major gut distress, parasites, CIRS, MCAS, hidden dental infections, PANS/PANDAS, traumas, significant hormonal imbalance, cancer, and other serious conditions.
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​So what does it take to be part of the 80% that get better on their own?
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To quote Dr. Mark Hyman–“If there was a drug that could change gene expression, alter tens of thousands of protein networks, optimize brain chemistry, balance hormones, improve the gut microbiome, and works faster, better, and cheaper than any drug on the market, with no side effects–would you want it? It’s food. Food is the single biggest driver of health.” ​
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What is on the end of your fork trumps everything. You can’t out supplement, out medicate, or out exercise a bad diet. Period.​
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And how we eat is important, too. One of the easiest ways to reduce chronic disease risk, improve your lipids, insulin, weight, sleep, body composition, and immune function; while also reducing cardiovascular disease, dementia, diabetes, and autoimmune disease, is to implement time restricted eating.
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We have to stop snacking all day long! Your gut never gets a chance to break down and assimilate the nutrients otherwise. And eating close to bedtime is one of the worst things you can do, too. Our gut is one of the first things to heal when we go to sleep. ​
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​Even a 12 hour fast is better than nothing. 14 seems to be more ideal for most. But this varies depending on your health and goals–so working with a knowledgeable provider is important here.
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But even 12 hours has tremendous benefits. And easy right? No food after 7pm, you can eat again at 7am the next day. Yet so many fail at this. They have a bedtime snack. Or coffee with creamer at 6am when they wake up. Or a glass of wine as a nightcap.
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And we must be very conscious about what we are eating after we stop fasting. How are you refeeding yourself? A balance of high quality protein and healthy fats, with tons of vegetables and some fruits. Nuts and seeds. Legumes if they aren’t inflammatory for you. Complex (gluten free) carbohydrates. No dairy derived from cows. And avoid sugar, processed foods, and inflammatory oils.
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We talk about nurturing our bodies the way God intended, a lot at our house. A good visual is to remember what He put in the Garden for us to eat. It wasn’t packaged meals or fast food. And He certainly didn’t make our bodies deficient in Ozempic.
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I realize saying no gluten and dairy is going to rub people the wrong way. But sadly that is the state of the food in our nation. You could go to Europe or other countries, and I’d have no problem with you consuming either in moderation. When we allow 800,000 chemicals in the US and Europe allows 400, we have some serious issues to address. ​
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​Sleep is another significant factor to evaluate. If you are asleep after 10pm, your body will not heal properly. We operate on circadian rhythms. And around 10pm is when things start to heal–first our gut, hormones, and other metabolics. Then it moves to the immune system and so on. If you aren’t going to sleep until midnight, but still getting 7 hours of sleep, it doesn’t matter. Everything from 10pm-midnight gets skipped. Goodbye healthy gut, balanced hormones, and optimal metabolism.
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​Do you drink water? Filtered is best of course. And no, the water in coffee doesn’t count. You must be drinking at least half your body weight in water, as a minimum, daily. More if you consume caffeine, are working out, or detoxing. It blows my mind that people still consume soda in 2025… and make sure you are re-mineralizing your water if you have a RO system.
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​How is your stress? This one is the most difficult to manage in my opinion. We live in a world that does things so backwards. Expecting more and more from adults and children alike. Packing as much into our days as we can. Endless practices and extracurricular events to run around to.
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It has to stop. Our kids are suffering. Our adrenals are suffering. Meditation and breathing are great ways to activate your Parasympathetic Nervous System–the one that helps us rest, digest, recover, and reproduce. For some dumb reason, being “crazy busy” is like a badge of honor these days. And it’s destroying us.
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​And that leads me to your relationships. Having purpose and a community are statistically so important for our health and longevity. Connecting through screens and social media DO NOT count. Having a spiritual relationship is crucial, too.
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​Do you move your body? It doesn’t have to be a perfectly curated workout at a fancy gym. They didn’t have those back in the day, they worked hard outside doing chores or around the house and were in much better shape than most of us today, sedentary at our desks.
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We lose a lot of muscle mass as we age. So focusing on weight training, even with body weight and resistance bands, and going for a 30 minute walk daily, are great starts. I will always care more about what you are eating than what workout you are doing.
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Simple, right? But certainly not easy. It takes commitment. An average of 66 days is what it takes to implement a new habit. So many of our patients love working with us for the encouragement and accountability alone. And being surrounded by a team of like-minded individuals.
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​And yet not even we are perfect at all of this! But every small change is a step in the right direction. Eventually those small changes lead to big ones. And you won’t even be able to imagine going back to your old ways and feeling miserable.
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Ultimately, you must focus on taking out the bad. Putting in the good. Restoring things that are deficient. Eliminate toxic exposures. Balance lifestyle habits. And pour into relationships that nurture you. One day at a time.