Debra, an actor and health coach, discusses her personal health journey that started in her teens due to frequent sickness, depression, and weight issues. She explored various diets, treatments, and alternative health modalities such as chiropractic and acupuncture. Her breakthrough came with Functional Diagnostic Nutrition (FDN) testing, leading her to help others with similar issues.
Debra emphasizes the importance of sleep, hydration, and mental health for individuals like actors and public speakers. She treats actors like athletes, considering the physical and emotional demands of their work. Debra also highlights the challenges of public speaking and shares tips for managing fear and anxiety. She encourages new speakers to focus on authentically sharing their stories rather than striving for perfection.
As a coach, she helps health professionals gain confidence in public speaking by teaching skills like pacing, vocal variety, and mindset. Debra suggests practical techniques like meditation, visualization, and focusing on the audience to overcome nervousness.
Finally, she underscores the importance of community and doing what one loves for overall well-being. Debra’s contact information and books are shared for those interested in her coaching services.
From Stage to Health Coaching: Topics
00:00 The Beginning of Debra Wanger’s Health Journey
01:02 Exploring Alternative Health Solutions
01:30 The Importance of Functional Testing
02:03 Challenges and Realizations
02:43 Empowerment Through Self-Testing
05:02 Becoming a Health Coach
06:39 Balancing Health and Passion
14:03 The Importance of Sleep and Recovery
22:59 The Role of Lab Testing in Health Coaching
25:38 Surprising Lab Results
26:37 Food Sensitivities and Surprises
27:03 Audience Interaction
28:10 The Importance of Public Speaking
29:10 Overcoming Fear of Public Speaking
30:46 Practical Tips for Public Speaking
37:07 Health and Anxiety Connection
42:37 Debra’s Coaching and Resources
44:28 Final Thoughts and Signature Question
Where to Find Debra Wanger
Go to our Health Detective Podcasts for more informational and functional health-oriented podcasts like this one.
There is another reason to avoid palm oil and question the authenticity of extra-virgin olive oil.
The most commonly used vegetable oil in the world today is palm oil. Pick up any package of processed food in a box, bag, bottle, or jar, and the odds are it will have palm oil. Palm oil not only contains the primary cholesterol-raising saturated fat found mostly in meat and dairy, but concerns have been raised about its safety, given the finding that it may contain a potentially toxic chemical contaminant known as 3-monochloropropane-1,2-diol, otherwise known as 3-MCPD, which is formed during the heat treatment involved in the refining of vegetable oils. So, these contaminants end up being “widespread in refined vegetable oils and fats and have been detected in vegetable fat-containing products, including infant formulas.”
Although 3-MCPD has been found in all refined vegetable oils, some are worse than others. The lowest levels of the toxic contaminants were found in canola oil, and the highest levels were in palm oil. Based on the available data, this may result in “a significant amount of human exposure,” especially when used to deep-fry salty foods, like french fries. In fact, just five fries could blow through the tolerable daily intake set by the European Food Safety Authority. If you only eat such foods once in a while, it shouldn’t be a problem, but if you’re eating fries every day or so, this could definitely be a health concern.
Because the daily upper limit is based on body weight, particularly high exposure values were calculated for infants who were on formula rather than breast milk, since formula is made from refined oils, which—according to the European Food Safety Authority—may present a health risk. Estimated U.S. infant exposures may be three to four times worse.
If infants don’t get breast milk, “there is basically no alternative to industrially produced infant formula.” As such, the vegetable oil industry needs to find a way to reduce the levels of these contaminants. This is yet another reason that breastfeeding is best whenever possible.
What can adults do to avoid exposure? Since these chemicals are created in the refining process of oils, what about sticking to unrefined oils? Refined oils have up to 32 times the 3-MCPD compared to their unrefined counterparts, but there is an exception: toasted sesame oil. Sesame oil is unrefined; manufacturers just squeeze the sesame seeds. But, because they are squeezing toasted sesame seeds, the 3-MCPD may have come pre-formed.
Virgin oils are, by definition, unrefined. They haven’t been deodorized, the process by which most of the 3-MCPD is formed. In fact, that’s how you can discriminate between the various processing grades of olive oil. If your so-called extra virgin olive oil contains MCPD, then it must have been diluted with some refined olive oil. The ease of adulterating extra virgin olive oil, the difficulty of detection, the economic drivers, and the lack of control measures all contribute to extra virgin olive oil’s susceptibility to fraud. How widespread a problem is it?
Researchers tested 88 bottles labeled as extra virgin olive oil and found that only 33 were found to be authentic. Does it help to stick to the top-selling imported brands of extra virgin olive oil? In that case, 73% of those samples failed. Only about one in four appeared to be genuine, and not a single brand had even half its samples pass the test, as you can see here and at 3:32 in my video 3-MCPD in Refined Cooking Oils.
There is no substitute for human breast milk. We understand this may not be possible for adoptive families or those who use surrogates, though. In those cases, look for a nearby milk bank.
Diabetes runs deep in my family. One thing I’ve noticed about the relatives who live with it: they never let the diagnosis take the flavor or joy out of their meals. They also never let it stop them from getting outside and staying active.
When I began researching blood sugar-friendly meals for myself, most of what I found appeared bland and uninspiring. So, I reached out to a few nutrition experts to learn what blood sugar actually is, what kinds of foods help keep it steady, and how to build meals around that. Then I took a few of their suggestions into the kitchen. Here’s how it went.
What Is Blood Sugar—and Why Does Balancing It Matter?
To understand blood sugar, you first need to understand glucose. “Whenever you eat food containing carbohydrates, those carbs are converted into glucose,” says Maddie Pasquariello, a registered dietitian based in New York City. A rise in blood glucose after eating is completely normal; it’s part of how the body processes energy. From there, glucose can be stored or used for fuel, which comes in handy when you’re out on the trail.
Blood sugar spikes happen. The only way to avoid them would be to cut out carbs altogether—something neither realistic nor recommended. Maintaining blood sugar balance is crucial because allowing it to remain too high for an extended period can lead to serious health issues. “When this happens, it’s because there’s excess energy [the sugar] circulating that has nowhere to go,” says Pasquariello. “This leads to hyperglycemia and type 2 diabetes.”
Ingredients That Balance Blood Sugar
“We want food sources that help slow down how quickly glucose enters the bloodstream,” says Marissa Beck, a registered dietitian based in Seattle, Washington. Fiber, protein, and healthy fats support that process by encouraging steady digestion and absorption, she explains.
Beck recommends fiber-rich foods like beans, legumes, oats, whole grains, fruits, and vegetables—all of which slow digestion and help prevent sharp rises in blood glucose. She also points to proteins such as eggs, fish, lean meats, tofu, and plain Greek yogurt, paired with carbohydrates. These combinations help prevent blood sugar swings. For healthy fats, she turns to nuts, seeds, avocado, olives, and olive oil, which further slow digestion and keep blood sugar stable.
4 Blood Sugar-Friendly Recipes That You Can Bring on Your Next Adventure
While searching for blood sugar-friendly recipes, I sought options that were both exciting and flavorful.
Below, you’ll find a few that I compiled along with my thoughts on how they came out, how they made me feel, and what the experts recommend to make them even more nourishing.
1. Pumpkin Pie Overnight Oats with Chia Seeds
Overnight oats made with Greek yogurt, almond milk, pumpkin purée, maple syrup, vanilla extract, chia seeds, and pumpkin pie spice. (Photo: Ashia Aubourg)
I spotted a pumpkin pie overnight oats recipe—an easy, seasonal option from the recipe blog Ambitious Kitchen—and decided to test it as a make-ahead breakfast or trail snack.
Ingredients (makes one serving):
¼ cup plain Greek yogurt
½ cup unsweetened vanilla almond milk
¼ cup pumpkin purée
1-2 tablespoons maple syrup
½ teaspoon vanilla extract
½ cup rolled oats
2 teaspoons chia seeds
½ teaspoon pumpkin pie spice
Recipe:
In a bowl, whisk together Greek yogurt, almond milk, pumpkin purée, vanilla, and maple syrup. Stir in the oats, chia seeds, and pumpkin spice until thoroughly mixed.
Scoop the mixture into a sealable jar or container and store it in the fridge overnight, or for at least four hours.
“This is a solid blood sugar-friendly breakfast that hits on all the spots when it comes to blood sugar regulation,” says Beck. “It contains about eight grams of protein from the Greek yogurt and chia seeds, as well as nearly ten grams of fiber from the oats, pumpkin, and chia.”
Worried about the maple syrup? Beck explains that pairing it with fiber and protein helps prevent a sharp blood sugar spike, unlike eating it alongside low-fiber, low-protein foods.
For extra protein and crunch, Pasquariello suggests topping these pumpkin pie overnight oats with pumpkin seeds or pecans.
The Verdict: Filling and Tastes Like Dessert
As fall settles in, I find myself wanting to reach for more pumpkin-centric recipes. These dessert-inspired overnight oats come together in five minutes, and the fridge takes care of the rest. The texture hits that perfect middle ground: creamy, with a pudding-like texture thanks to the chia seeds and oats. I topped mine with a scoop of Greek yogurt and a handful of pecans for extra protein. Packed in a mason jar, it made for an easy, trail-ready breakfast that kept me full and fueled for hours.
2. Peanut Butter Banana Muffins
Muffins made with bananas, Greek yogurt, eggs, oat milk, peanut butter, vanilla extract, brown sugar, oat flour, spices, and chocolate chips. (Photo: Ashia Aubourg)
Preheat the oven to 350 degrees Fahrenheit. Line a cupcake pan with muffin cups.
In a large bowl, mix the mashed banana, eggs, Greek yogurt, peanut butter, oat milk, and vanilla extract.
In a separate bowl, mix the oat flour, sugar, baking powder, baking soda, sea salt, and cinnamon. Fold the dry ingredients into the wet until combined. Stir in the chocolate chips.
Scoop the batter into the liners, filling each about two-thirds full.
Bake for 15 to 20 minutes or until a toothpick inserted into the center comes out clean and the muffin tops spring back when pressed.
Greek yogurt, peanut butter, and eggs provide protein, as well as healthy fats. Snacking on two of these muffins while you’re on the go will help slow your digestion and allow your body to release glucose gradually, says Beck. Oat flour and banana also contribute fiber, she adds.
The Verdict: Reese’s Peanut Butter Cups—but in Muffin Form
As someone who loves Reese’s cups, I couldn’t get over how well the peanut butter and chocolate flavors came through in these muffins. However, I must admit that I had some concerns about the sugar content in the recipe. Speaking with Pasquariello helped calm those nerves. She emphasized not overthinking the idea of “healthifying” recipes for blood sugar stability. If the meal feels incomplete, she mentioned that you can pair it with other nourishing sides. In this case, I followed her advice and added a side of Greek yogurt for extra protein and some strawberries for a fiber boost. I felt fully satiated eating this before a hike and didn’t crash when the inclines approached.
3. Black Eyed Pea Hummus
Hummus made with black eyed peas, garlic, tahini, berbere, lemon juice, olive oil, and spices. (Photo: Ashia Aubourg)
I started following Wendy Lopez and Jessica Jones of Food Heaven Made Easy when I began my journey of developing a healthier relationship with food. So, while researching recipes for this story, I turned to them, knowing they’d deliver something delicious. Enter: black eyed pea hummus.
Ingredients (makes two servings):
1 (15-ounce) can or 1 1/2 cups cooked black eyed peas
Olive oil, toasted sesame seeds, paprika, chili powder, or berbere, and fresh parsley to add as toppings
Recipe:
Add the black eyed peas to a food processor and pulse for a few seconds.
Toss in the garlic, berbere, lemon juice, salt, and two ice cubes. Continue pulsing for 3 to 4 minutes, until the mixture becomes smooth and creamy and the ice is fully blended. Taste and adjust the salt if needed.
Spoon the hummus into a container, drizzle it with olive oil, and top it with toasted sesame seeds, paprika, chili powder, or more berbere, and a sprinkle of fresh parsley.
Beck is a fan of this recipe. “It’s high in fiber and plant-based protein, which naturally supports blood glucose,” she says. One cup of black-eyed peas contains 16 grams of protein, and this recipe uses nearly two cups. (Because this recipe makes two servings, you’ll get eight grams of protein in just one serving.)
For a simple fiber boost, serve the black-eyed pea hummus with crudités, such as carrot or celery sticks, says Pasquariello.
The Verdict: Creamy and Smoky
I ended up eating the whole thing by myself before my hike even wrapped up. Sure, it’s technically enough for two, but it’s so good you probably won’t want to share. Creamy and smooth, it’s perfect with crackers or crunchy veggie sticks. I tossed it into a container for the trail, but if you’re going to be out for a while, pack it in an insulated bowl to keep it cool.
4. Egg Salad with Green Olives, Celery, and Parsley
Egg salad made with boiled eggs, scallions, celery, olives, parsley, olive oil, and spices. (Photo: Ashia Aubourg)
My recipe box in my New York Times app is flooded with tons of ideas. For weeks, I’d been eyeing their egg salad recipes. Because high-protein, high-fiber foods help stabilize blood sugar, I picked this one to try.
Ingredients (makes one serving):
4 large eggs (hard-boiled)
¼ cup scallions (thinly sliced)
¼ cup celery (thinly sliced)
½ cup green olives (roughly chopped)
½ cup flat-leaf parsley (roughly chopped)
Pinch of red pepper flakes
Salt and pepper (to taste)
2 to 3 tablespoons extra virgin olive oil
Recipe:
Chop the boiled eggs and drop them into a medium bowl.
Add scallions, celery, green olives, flat-leaf parsley, red pepper flakes, salt, pepper, and olive oil.
Toss to combine, then gently mash the eggs with a fork to break them up without losing texture.
This recipe provides a generous amount of protein and fat, which helps stabilize blood sugar, according to Beck. The olive oil brings in a solid dose of healthy fat, and the veggies add a nice amount of fiber, she says. To boost the fiber even more, you can turn it into a sandwich and serve it on whole-grain bread, she adds.
The Verdict: A Little Spicy and Satiating
Even with cooler weather rolling in, I still want trail foods that feel light but satisfying. This egg salad nails it. I ate it on its own and felt completely full without that weighed-down feeling. The spicy scallions and fragrant parsley add a kick, while the olives bring tang, and the red pepper flakes offer just the right amount of heat. It travels well, too; pack it in an insulated container to keep it cool on the road.
Just like the others I tested, this recipe relies on simple ingredients, great flavor, and offers steady, lasting energy. Turns out, you don’t have to sacrifice the foods you love to keep blood sugar stable.
We had the pleasure of talking with Ronnie Penn about his military service, his work as a chef and a coach, and what Veterans Day means to him. We hope you enjoy this interview.
Thank you for your service, Ronnie. We’re honored to speak with you today. Can you start by sharing a bit about your background? What inspired you to enlist, and when did your military journey begin?
I grew up wanting to serve something bigger than myself, and the Marine Corps gave me that opportunity. I enlisted in 2004 and deployed to Iraq during Operation Iraqi Freedom and to Afghanistan from 2012 to 2014. Later, I served in the Coast Guard as a chef, which opened a whole new chapter in how I looked deeper into nutrition. Service taught me discipline, resilience, and the importance of teamwork—qualities I carry into everything I do today.
How did your time in the military shape who you are today? Is there anything in particular about your service that you would like to share?
The military taught me to stay calm under pressure and adapt quickly. Whether it was on deployment overseas or working with my shipmates in the galley, I learned how much impact food, mindset, and discipline can have on performance and morale. Those lessons shaped who I am now—not only as a veteran, but also as a coach who helps others take control of their health.
Were there any habits or disciplines from your military experience that helped in your transition to plant-based living or in your work today as a coach?
Two habits stuck with me: structure and accountability. In the Marines, every detail mattered. That same mindset helps me stick to meal prep, training schedules, and coaching clients. It also made the transition to plant-based eating easier because I was already used to planning ahead and being intentional about what I put into my body.
You’ve spoken about health issues that arose during competition prep, which ultimately led you to switch to a plant-based diet. What symptoms were you experiencing at the time, and what physical or medical changes did you notice after the transition?
When I was competing in bodybuilding, I pushed my body hard—lots of animal protein, supplements, and restrictive dieting. Over time, I developed digestive issues and constant fatigue. Switching to a whole food, plant-based diet changed everything. My digestion improved, and my energy came back. It was eye-opening to see how quickly the body can heal when you give it the right fuel.
Did you encounter any challenges accessing or preparing plant-based foods during active service? How did you make it work in that environment?
Back then, plant-based options were limited, especially on deployment. I loaded up on oatmeal, beans, rice, fruits, and vegetables whenever I could, and I had to get creative, too. I learned how to make simple meals with what was available, and that creativity carried into my role as a chef in the Coast Guard.
Were there any particularly memorable reactions from your shipmates or peers when you introduced them to plant-based meals as a chef in the Coast Guard?
At first, my shipmates were skeptical. But once I started cooking hearty meals, like lentil stews, veggie burritos, or black bean burgers, they were surprised by how satisfying plant-based food could be. I still remember one crew member saying, “I didn’t even miss the meat.” Moments like that showed me how powerful food can be in changing perceptions.
You’ve become a vocal advocate for plant-based eating in high-performance settings. Are there any particular studies or sources that informed or reinforced your choices?
The work of Dr. Greger and NutritionFacts.org has had a huge impact on me. I also leaned on research from the Physicians Committee for Responsible Medicine (PCRM) and books like The China Study. Seeing the science laid out gave me confidence that a plant-based diet wasn’t just personal preference; it was evidence-based. Also, the Netflix documentaries What the Health and Forks Over Knives were also extremely effective influences.
In your opinion, how can education about preparing whole plant foods be a path forward for people to achieve better health?
Education is the key. When people learn how to prepare whole plant foods in simple, tasty ways, it removes the intimidation factor. Once they see how it can lower blood pressure, improve energy, and even prevent chronic disease, it clicks. Food literacy is one of the most powerful tools we have for better health.
Please tell us about your online personal training program and app. What inspired you to start these projects, and how do they help you reach more people with your message?
I started my online fitness coaching because I wanted to reach people beyond the gym. Not everyone can afford a trainer, but most people have a smartphone. Through my training app, I provide meal plans, workout routines, and a grocery list with accountability check-ins. It’s a way to scale what I do—helping people take small, daily steps toward a healthier life.
Lastly, what does Veterans Day mean to you? Is there anything you would like to share with your fellow veterans?
Veterans Day is a moment of reflection for me. It’s about honoring the sacrifices of those who served, as well as reminding myself to live in a way that makes that service meaningful. I want to encourage other veterans to take care of themselves, not just physically, but mentally and emotionally, too. We served our country; now it’s time to serve ourselves by living healthy and purposeful lives.
To learn more about Ronnie, visit his website: https://www.ronniepenn.com/
In You Can Save Your Thyroid, host Evan Transue (Detective Ev) interviews Dr. Eric Osansky, a chiropractor and certified functional medicine practitioner. Dr. Osansky specializes in helping individuals with thyroid and autoimmune thyroid conditions, focusing particularly on Graves’ Disease. Highlighting his personal battle with Graves’ Disease since 2007, Dr. Osansky shares how natural treatments significantly improved his condition and motivated him to assist others similarly. The discussion covers the stark differences and common misconceptions between Graves’ Disease and Hashimoto’s Thyroiditis, the importance of stress management, and the efficacy of natural treatment protocols.
Dr. Osansky emphasizes the role of lifestyle changes, highlighting diet and stress management as crucial elements in managing autoimmune conditions. He discusses the benefits of comprehensive adrenal and gastrointestinal testing, stressing adrenal health as a key focus due to its link to stress, a significant exacerbator of autoimmune conditions. He notes common lab findings, such as the prevalence of H. Pylori in Graves’ patients, and underscores the importance of personalized treatment plans. Dr. Osansky’s holistic approach includes avoiding inflammatory foods like gluten and incorporating functional lab testing to tailor individualized care plans.
Listener queries include topics like the nature of tremors associated with Graves’ Disease and the significance of gluten sensitivity. Concluding, Dr. Osansky encourages proper stress management and adequate sleep as foundational practices for both recovery and maintaining wellness. The episode calls on the audience to promote alternative health options for autoimmune diseases, advocating for patient awareness and informed decision-making.
You Can Save Your Thyroid: Topics
00:00 Welcome to the Health Detective Podcast
00:33 Introducing Today’s Special Guest: Dr. Eric Osansky
01:34 Understanding Graves’ Disease
02:33 Dr. Osansky’s Personal Health Journey
04:06 Defining Graves’ Disease
05:59 Natural Approaches to Managing Graves’ Disease
07:56 The Role of Diet and Lifestyle in Autoimmune Conditions
17:43 The Importance of Gluten-Free Diets for Thyroid Health
23:49 Functional Lab Testing for Autoimmune Conditions
25:05 Pros and Cons of Testing
25:40 Discussion on GI MAP and Stool Tests
26:10 Thyroid Autoimmune Conditions and Patterns
27:58 H. Pylori and Autoimmune Conditions
29:22 Importance of Adrenal Testing
36:26 Managing Stress and Health
39:40 Client Success Stories
42:26 Final Thoughts and Contact Information
Where to Find Dr. Eric Osansky
Go to our Health Detective Podcasts for more informational and functional health-oriented podcasts like this one.
In this episode, Zoë chats with Sam Feltham, a prominent figure in the health and fitness industry, about his journey from personal trainer to public health advocate. They discuss Sam’s overfeeding experiments that challenge traditional calorie theories, the establishment of the Public Health Collaboration (PHC), and its ambitious goals to reverse diabetes and address food addiction. The conversation also touches on the challenges faced in engaging with the NHS, the broader implications of diet on mental health and cancer, and the future aspirations for the PHC.
We know you’re not just looking at FDN. And honestly? That’s smart.
With over 25 functional health programs out there charging anywhere from $2,000 to $17,000, you should absolutely do your homework before investing in any certification. We’ve been in this space for 15+ years, and we’ve seen too many people make expensive mistakes by choosing based on slick marketing and pricing rather than what actually fits their goals.
We obviously think FDN is a great choice (we wouldn’t be doing this otherwise), but we also know it’s not right for everyone. Maybe you don’t need lab access. Maybe you’re more interested in general wellness coaching. Maybe you’re a licensed professional who needs something different entirely.
So here’s our honest take on the major programs out there – including what FDN does well, what we don’t do, and when you might want to look elsewhere. Because at the end of the day, we’d rather you choose the right program for your situation than choose us for the wrong reasons.
Your certification choice determines who you can help, what you can charge, and whether you’ll actually get results for people. Let’s make sure you get it right.
Red Flags That Should Make You Run
Okay, before we get into the weeds, can we talk about the red flags? We’ve seen too many people get burned by these warning signs:
Get-rich claims: “$10K in your first month,” countdown timers, pressure tactics.
Opaque scope: Vague about what you can legally do or how labs are accessed.
Hidden costs: Surprise fees for exams, labs, or “graduation packages.”
No post-grad support: No mentorship, case review, or business help.
Instructor credibility: Limited proof of real-world practice.
What Do You Actually Want to Do?
Here’s the thing – most people choose based on what sounds impressive rather than what they actually want to do every day. Let’s get real about this.
You’re fascinated by figuring out why someone feels terrible when their doctor says “everything’s normal.” You want to dig into lab results and create targeted protocols for specific health issues.
This is for people who genuinely enjoy technical stuff and don’t mind ongoing education
Fair warning: it requires comfort with complexity and dedication to learning
Maybe help family and friends, but your primary goal is understanding your own issues.
Honestly? You might not need a full certification program, maybe you could work with a practitioner
You will need to be willing to put the work in and learn new principles
The Lab Access Reality (This Is Important)
Many programs teach lab theory without giving you a compliant path to order tests or integrate results into care. That’s like learning to drive without keys.
Your realistic paths are:
You hold a medical license: You can order most labs directly within scope.
Medical director model: Some programs enable non-licensed practitioners to order a defined menu of tests through a medical director.
Referral partnership: Work with licensed providers or lab companies that order on your client’s behalf.
Education only: You learn interpretation concepts but cannot order labs.
Always verify what “lab access” means in practice, including where you live.
Let’s Talk Money (Because Everyone’s Thinking It)
Income varies widely and depends more on offer design, pricing, and marketing than credentials. Factors that move results: clear niche, premium packaging, a repeatable method, referral systems, and sold-out calendars. Treat any income examples as case studies, not guarantees.
Here’s what has been shown:
New health coaches: Usually $30,000-50,000 if they’re actually making it work
Experienced wellness coaches: $50,000-75,000 for those who’ve figured out marketing
Functional practitioners with lab access: $75,000-150,000+ is possible, but not guaranteed
Licensed professionals: Totally depends on whether you’re stuck in insurance land or can go cash-pay
Look, you can have the best education in the world, but if you can’t actually apply it or market yourself, you’re going to struggle. Business and marketing skills often matter more than which letters come after your name. Our hot take…the letters don’t matter to your client, the ability to get results does.
The Programs (Honest Analysis)
For People Who Already Have Medical Licenses
Institute for Functional Medicine (IFM)
Cost: $13,000-17,000
Time: 1-3 years if you want to do it right
What it does well: If you want other doctors to take you seriously, this is still the gold standard. Hospitals know this certification, and that matters if you’re trying to work within the medical system. The curriculum is solid too – they actually keep up with new research instead of teaching outdated protocols.
What’s challenging: Significant investment in both time and money, and might be overkill if you’re not in a clinical setting.
Who should consider this: Licensed practitioners who want credibility with medical colleagues and have the budget for the investment.
Kresser Institute ADAPT
Cost: Premium pricing in the $12,000-15,000 range
Time: 12-month intensive
What it does well:The cohort model is actually pretty smart – you learn with a small group and get real accountability. Chris Kresser knows his stuff, and they use real patient cases instead of theoretical nonsense. The ancestral health angle is unique if that’s your thing.
What’s challenging: It’s seriously time-intensive and assumes you already have an active practice to work with.
Who should consider this: Licensed practitioners who want intensive, hands-on training and are into the ancestral health approach.
For Non-Licensed People Who Want Lab Access
This is where it gets interesting, because most programs in this category are selling you half a solution.
Functional Diagnostic Nutrition (FDN)
Cost: $11,497 (choose from payment plans starting at $590/month)
Time: 4-10 months with actual mentorship
What it does well: One of the few programs that provide lab ordering capability for non-licensed practitioners through a medical director model. Not just education about labs – actual access through our Medical Director Program for you and all your clients. You run 5 functional labs on yourself during training, which gives you real experience as well as building your own health. Protocols included are well-taught, all natural, drug free “lifestyle medicine” solutions you get to start on yourself. The mentorship is comprehensive – 12 one-on-one sessions with practitioners who’ve actually worked with clients and have unparalleled clinical experience. FDN is well-known for ongoing support during (and after) the certification period. Time-honored, proven methodology allows you to niche with any client type, no matter their complaints – you have a repeatable system that works and gives you the ability to identify multiple healing opportunities and rebuild health. The strongest alumni in the business.
What’s challenging: We teach a strong foundational approach using five core functional labs and all the science that goes with them, then offer advanced courses (like Organic Acids testing) to expand from there. Some people may prefer a broader range of labs upfront. The business training is specific to implementing FDN – onboarding secrets, pricing, package creation, and how-to build referral-based practices – which may be unnecessary if you’re adding to an existing practice that already has these systems in place. Also, you actually have to earn your certification through an examination process – this isn’t a program where you just check boxes and get a certificate. You’ll need to demonstrate competency to receive your credentials.
Who should consider this: You want to actually run labs on clients (not just talk about them), you appreciate having a proven methodology and large community of peers, you’re willing to put in the work to truly earn your certification, and you’re serious about building a results-driven practice.
Integrative Health Practitioner (IHP)
Cost: $4,727 total (split into two payments for Level 1 and Level 2)
Time: 6 months, self-paced
What it does well:: Open to self healers, career-changers and health pros who want a solid foundation plus real-world tools. Modern learning platform and they let you integrate different approaches instead of requiring one methodology. Good for people who want flexibility to create their own style.
What’s challenging: No actual lab ordering capability (just education), newer program with a less established track record, and you’re mostly on your own without personal mentorship.
Who should consider this: Self-directed learners who want flexibility in their approach or want an accessible entry into health coaching with a path to lab education.
Institute of Restorative Health (previously Restorative Wellness Solutions (RWS)
Cost: $17,000 total (4 courses)
Time: 2 years
What it does well: It teaches deep, hands-on mastery of functional lab interpretation. You progress through gut, hormones, blood chemistry, and then clinical mastery. Expect live classes, real case reviews, and a tight-knit cohort. This is less about basic coaching and more about sharpening clinical thinking so you can solve complex cases.
What’s challenging: Not designed for beginners, business building, or lab-ordering access. Focus is interpretation, not practice setup.
Who should consider this: Experienced nutrition and functional practitioners who want to sharpen clinical thinking and handle complex cases.
For General Health Coaching
Functional Medicine Coaching Academy (FMCA)
Cost: $9,779
Time: 12 months
What it does well: The IFM partnership gives it credibility, and they actually teach sophisticated coaching skills, not just nutrition basics. Good for building long-term client relationships.
What’s challenging: Substantial investment for a coaching program, you’re still not getting hands-on lab experience and the practical implementation on the nutrition side is secondary to coaching.
Who should consider this: Coaches who want functional medicine knowledge with advanced communication and relationship skills.
Institute for Integrative Nutrition (IIN)
Cost: $5,500-6,795
Time: 6-12 months
What it does well: Huge alumni network, comprehensive business training, and exposure to tons of different approaches. Good brand recognition in the wellness world. Good prep if you want to work in a doctor’s office under their direction.
What’s challenging: Very broad approach with limited depth, super competitive graduate market, and pretty generic training. You need to pay an additional fee to get access to new and updated materials.
Who should consider this: Career changers who want a solid health, wellness education and business foundation who don’t mind working under a practitioner’s orders.
Budget-Friendly Options Worth Considering
Functional Medicine University (FMU)
Cost: $4,895
Time: 6-12 months, self-paced
What it does well: Symptom based testing. Looking for organ issues and disease processes, i.e. Cardio-vasuclar disease, kidney disease.Solid structured foundational self-paced program covering practical functional medicine skills and focuses on functional medicine topics that you can apply in your clinic. It provides lifetime access to materials, and legitimate expert faculty.
What’s challenging: Does not support the Chiropractic model of Whole-Being Care. More of a “this for that” protocol. Support comes at an additional charge,, no hands-on components, and lack of practical application to incorporate functional medicine into your practice. Focus is on diagnosis and alternative treatment.
Who should consider this: Self-motivated learners, for the clinician looking to incorporate the allopathic “this for that” model to their practice. It’s popular with chiropractors, naturopaths, physicians, nurses, and nutrition professionals. Provides a solid education.
Food Matters Institute
What it does well: Very affordable, holistic wellness approach, and global accessibility. Beginner-friendly nutrition certification with ten modules taught by multiple experts. Mix of fundamentals, applied coaching, and light business training, with global recognition options.
What’s challenging: More philosophy-focused than practical, limited clinical applications, an introduction program.
Who should consider this: Personal interest learners or those focused on wellness education rather than clinical practice.
How to Actually Make This Decision
Step 1: Get honest about your goals
What do you actually want to do every day? Who do you want to help? What’s your real budget and time situation?
Step 2: Face reality about your situation
Do you have existing licenses? What’s your experience level? Do you need lab access or just education?
Step 3: Do your homework
Don’t just take marketing claims at face value. Talk to recent graduates (not just the success stories they highlight). Understand total costs including ongoing fees.
Step 4: Check your local situation
Research what you can legally do in your state, understand your local market, and verify program availability where you live.
Questions Everyone Asks
Can I actually practice without a medical license? Yes, within limits that vary by state. Health coaches can provide education and lifestyle guidance but can’t diagnose or treat medical conditions. The gray areas are where people get in trouble.
How do I know if lab access claims are real? Contact programs directly, ask about their process and order process. Don’t just trust marketing materials.
What if I pick wrong? Honestly? Many successful practitioners end up taking multiple courses over time. Start with something that matches your immediate goals, then add specialized training later. Many people choose budget first and end up paying more doing multiple programs to achieve the skills they need to meet their goals.
Do credentials actually matter? Clients care more about results than letters after your name, it shouldn’t be the reason you choose a program but some credentials provide legal protection and professional credibility that matter for your business.
Our Bottom Line
We’re going to be honest – some of these programs are genuinely better than others for most people. Yes, it depends on your situation, but there are clear winners here.
Need lab use without a license: Shortlist programs that provide a compliant medical-director path and hands-on lab practice.
Primarily want coaching: Choose a credible coaching program; don’t pay for clinical tools you can’t use.
Licensed clinicians: Consider clinical depth, CME, and how it fits your practice model.
Always validate: Pricing, lab access mechanisms, scope of practice, and time commitments change—confirm before enrolling.
Most importantly, choose based on what you actually want to do day-to-day, not what sounds most impressive. Your clients want results, not credentials.
Take your time with this decision. Talk to people who’ve actually been through these programs (not just the ones featured in testimonials). The functional health field needs more practitioners who can get real results – figure out which path actually prepares you for the practice you want to build.
Not sure which program fits?
Review our guide to choosing the best health coaching & health practitioner program training.
Wash and prepare all ingredients, then place them in a large bowl.
In a separate cup, combine all dressing ingredients and mix well.
Pour the dressing over the salad and toss to coat evenly.
For a balanced meal, serve with a lean protein and some complex carbohydrates.
Tatiana’s Serving Suggestions
Grilled salmon fillet with roasted sweet potato
Roasted chicken tenderloins with boiled quinoa
Hot smoked salmon fillet with mini tinned four-bean mix
Grilled lamb leg steak with a wholegrain wrap
Broccoli Sprouts: These are rich in antioxidants like sulforaphane, which may help protect against oxidative stress, inflammation, and certain cancers by activating detoxifying enzymes. They also support heart health, immune function, digestion, and may help regulate blood sugar.
Tatiana Bedikian – Accredited Practising Dietitian (APD) BODY FUSION – LANE COVE, HUNTERS HILL AND ROZELLE 0422 297 721
Chlorohydrin contaminates hydrolyzed vegetable protein products and refined oils.
In 1978, chlorohydrins were found in protein hydrolysates. What does that mean? Proteins can be broken down into amino acids using a chemical process called hydrolysis, and free amino acids (like glutamate) can have taste-enhancing qualities. That’s how inexpensive soy sauce and seasonings like Bragg’s Liquid Aminos are made. This process requires high heat, high pressure, and hydrochloric acid to break apart the protein. The problem is that when any residual fat is exposed to these conditions, it can form toxic compounds called chlorohydrins, which are toxic at least to mice and rats.
Chlorohydrins like 3-MCPD are considered “a worldwide problem of food chemistry,” but no long-term clinical studies on people have been reported to date. The concern is about the detrimental effects on the kidneys and fertility. In fact, there was a time 3-MCPD was considered as a potential male contraceptive because it could so affect sperm production, but research funding was withdrawn after “unacceptable side effects [were] observed in primates.” Researchers found flaccid testes in rats, which is what they were going for, but it caused neurological scars in monkeys.
What do you do when there are no studies in humans? How do you set some kind of safety factor? It isn’t easy, but you can take the lowest observed adverse effect level (LOAEL) in animal studies, which, in this case, was kidney damage, add in some kind of fudge factor, and then arrive at an estimated tolerable daily intake (TDI). For 3-MCPD, this means that high-level consumers of soy sauce may exceed the limit. This was based on extraordinarily high contamination levels, though. Since that study, Europe introduced a regulatory limit of 20 parts per billion (ppb) of 3-MCPD in hydrolyzed vegetable protein products like liquid aminos and soy sauce. The U.S. standards are much laxer, though, setting a “guidance level” of up to 50 times more, 1,000 parts per billion.
I called Bragg’s to see where it fell, and the good news is that it is doing an independent, third-party analysis of its liquid aminos for 3-MCPD. The bad news is that, despite my pleas that it be fully transparent, Bragg’s wouldn’t let me share the results with you. I have seen them, though, but I’m only allowed to confirm they comfortably meet the U.S. standards but fail to meet the European standards.
This is just the start of the 3-MCPD story, though. A study in Italy tested individuals’ urine for 3-MCPD or its metabolites, and 100% of the people turned up positive, confirming that it’s “a widespread food contaminant.” But 100% of people aren’t consuming soy sauce or liquid aminos every day. Remember, the chemical results from a reaction with residual vegetable oil. When vegetable oil itself is refined, when it’s deodorized and bleached, those conditions also lead to the formation of 3-MCPD.
Indeed, we’ve known for years that various foods are contaminated. In what kinds of foods have these kinds of chemicals been detected? Well, if they’re in oils and fats, then they’re in greasy foods made from them: margarine, baked goods, pastries, deep-fried foods, fatty snacks like potato and corn chips, as well as infant formula.
The U.S. Food and Drug Administration’s limit for soy sauce is 1,000 ppb, but donuts can have more than 1,200 ppb, salami more than 1,500 ppb, ham nearly 3,000 ppb, and French fries in excess of 6,000 ppb, as seen here and at 4:03 in my video The Side Effects of 3-MCPD in Bragg’s Liquid Aminos.
Most of us don’t have to worry about this problem, unless we’re consumers of fried food. Someone weighing about 150 pounds, for example, who eats 116 grams of donuts, would exceed the European Food Safety Authority’s TDI, even if those donuts were the person’s only source of exposure. That’s about two donuts, but the same limit-blowing amount of 3-MCPD could be found in only five French fries.
Doctor’s Note
Believe me, I pleaded with the Bragg’s folks over and over. It’s curious to me that Bragg’s allowed me to talk about where its level of 3-MCPD fell compared to the standards but not say the number itself. At least it’s doing third-party testing.
In Struggling to Tolerate HRT, host Evan Transue, AKA Detective Ev, interviews Dr. Jannine Krause, a naturopathic doctor, acupuncturist, and host of the Health Fix Podcast. Dr. Krause shares her personal journey with hormone issues and how it led her to her current practice.
The conversation delves into the complexities of hormone replacement therapy (HRT), including its risks and benefits, particularly in the context of perimenopause and menopause. Dr. Krause emphasizes the importance of foundational health and regular testing when considering HRT. The discussion also touches on the rise of hormone and peptide clinics, where the approach can sometimes be overly liberal with prescriptions. Additionally, Dr. Krause talks about the effectiveness of acupuncture in addressing hormonal imbalances and other health issues.
The episode wraps up with practical advice from Dr. Krause on lifestyle adjustments and the importance of movement and play for overall health. Listener questions address specific concerns related to HRT, including its safety post-breast cancer and treatment options for managing side effects like acne from testosterone replacement therapy.
Struggling to Tolerate HRT: Topics
00:00 Introduction to the Health Detective Podcast
01:22 Meet Dr. Jannine Krause
02:08 Dr. Jannine’s Personal Health Journey
04:53 The Hormone Replacement Therapy Debate
06:30 Risks and Considerations of HRT
09:38 The Role of Lifestyle in Hormone Health
16:40 The Rise of Hormone Replacement Clinics
23:50 Bioidentical vs. Synthetic Hormones
25:44 Understanding Bioidentical Estradiol Creams
26:55 The Organic Food Analogy
28:35 Compounded Creams vs. Mainstream Pharmaceuticals
31:11 Breast Cancer and Hormone Replacement Therapy (HRT)
36:55 Acupuncture for Hormonal Imbalances
42:16 Testosterone Replacement Therapy (TRT) and Acne
44:33 Where to Find Dr. Jannine Krause
46:44 Final Thoughts and Signature Question
Where to Find Dr. Jannine Krause
Go to our Health Detective Podcasts for more informational and functional health-oriented podcasts like this one.
This is my Dad, Frank. He cycles 100 km every week, is a non-smoker, and a non-drinker.
In 2021, my dad was diagnosed with prostate cancer and underwent a prostatectomy during the middle of the COVID lockdown. After years of following a balanced diet and active lifestyle, in 2024, he underwent open-heart surgery just four weeks after completing the 100 km Sydney to Wollongong cycle.
While a nutritious diet and consistent lifestyle habits reduced the severity of his conditions, it was early detection and regular health checks that truly saved his life.
November is Men’s Health Awareness Month, a timely reminder that prevention and early lifestyle changes are key to reducing the risk of chronic conditions such as heart disease, diabetes, and certain cancers.
1. Regular Check-Ups and Early Intervention
Many men delay seeking medical advice until symptoms become severe. Routine health checks combined with diet reviews can help catch issues early and guide nutrition strategies for prevention.
Heart Foundation recommends a healthy heart check every 2 years after age 45
National Bowel Cancer Screening Program every 2 years from ages 45 to 74 years
Prostate screening after 50 years
DXA scan for bone health for men over 50 years with risk factors for osteoporosis, especially if calcium or vitamin D intake is low
2. Nutrition and Lifestyle Foundations
Healthy eating is about more than what’s on your plate — it’s about how and when you eat, and how consistent those choices are over time. Small, sustainable habits create lasting change.
Eat regularly: Avoid long gaps between meals to maintain stable blood sugar, focus, and energy.
Prioritise balance: Include a source of protein, complex carbohydrate, and colour (fruit/veg) at each meal.
Stay hydrated: Men need roughly 2.5–3L of fluids daily, more if active.
Plan ahead: Keep nutritious snacks like nuts, fruit, or yoghurt on hand to prevent reliance on takeaway.
Mind your portions: Even nutrient-dense foods can lead to excess energy intake if portions are too large.
Support recovery: Include lean protein after exercise to repair muscle and reduce fatigue.
Limit added salt, alcohol, and processed meats that increase cardiovascular risk.
These daily behaviours improve energy, mood, and long-term metabolic health — the building blocks of disease prevention.
3. The Mediterranean Diet
Men following a Mediterranean diet have up to a 30% lower risk of heart disease (PREDIMED study). The Mediterranean diet is also associated with reduced prostate cancer progression and better cognitive function in later life. This way of eating supports healthy ageing, reduces inflammation, and is easy to adapt for any lifestyle or cultural preference.
As a Dietitian and someone who has supported Dad through his health journeys, I’ve seen how small, consistent actions — especially around nutrition — can make a powerful difference in men’s health.
Nutrition is a cornerstone of prevention. Working with a dietitian can help tailor practical strategies to your lifestyle, preferences, and health goals.
If you or a male figure in your life would like nutrition support, I’d love to help.
Book an initial consultation at our Lane Cove, Hunters Hill, or Rozelle clinics, or online, to create a plan that works for you.
Chyncia Salerno – Accredited Practising Dietitian and Sports Dietitian
I’ve dealt with chronic indigestion, painful burps, reflux, and bloating for the past 15 years. In 2010, I underwent a range of diagnostic tests—a colonoscopy, an endoscopy, a gastric emptying test, and some bloodwork—before I was diagnosed with Celiac disease. I subsequently cut out gluten. My symptoms improved for a few years, but despite eating a strict gluten-free diet, they reappeared a couple of years ago.
In 2023, I visited a new gastroenterologist to see if another health condition may be affecting my gut. Yet again, I underwent a series of costly, time-consuming tests that ultimately determined my gastrointestinal (GI) system was in good shape, even though my symptoms suggested otherwise.
Frustrated, I reached out to a nutritionist who suggested I do a GI-MAP test. This at-home stool test examines your microbiome, which is the community of bacteria, fungi, and viruses that naturally line your GI tract. These tests, often sold by private companies and can cost anywhere between $100 and $500, can tell you if there’s an overgrowth of specific organisms that could be triggering digestive problems and inflammation, she told me. Desperate for answers, I wired her $300, and she ordered me a test kit. Here’s what I learned about microbiome testing and how my gut impacts my overall health and performance.
How Do Microbiome Tests Work?
Growing evidence suggests the microbiome plays a role in the development of many chronic conditions—such as allergies and heart disease. “A balanced microbiome is linked to better mood, energy levels, and overall health, while an imbalanced one can contribute to inflammation, digestive issues, or even chronic disease,” says Arpana Church, a neurobiologist with expertise in digestive diseases.
Microbiome kits claim they can help identify the bugs in your gut that may be contributing to health conditions like IBS, autoimmune diseases, skin issues like acne and psoriasis, brain fog, and even mental health problems like depression and anxiety.
They’re also simple to use. My provider ordered the kit online. When it arrived, I filled a small tube with my poop, then mailed it off to a laboratory that examines the bacteria in my stool sample. My results, along with an interpretive guide, arrived within ten days.
What My Microbiome Test Results Told Me
According to the kit, I had Helicobacter pylori (H. pylori), a bacterium that infects your stomach lining and causes inflammation and ulcers. There was also an abnormal growth of Staphylococcus aureus (the bacterium that causes staph infections) and Streptococcus spp., one of the bacteria responsible for strep throat. Both of these bacteria trigger intestinal inflammation and loose stools. The test also detected Methanobacteriaceae—a family of bacteria that produces methane gas and is linked to constipation, bloating, and IBS.
My gastroenterologist’s (not the same person who ordered my kit) response to my test results? “I don’t make clinical decisions off of kits like these.” Furthermore, he had taken a biopsy of my intestines during a recent endoscopy and found no signs of H. pylori. He would rather go off that, a scientifically sound measure, than a relatively new test kit. Needless to say, I was disappointed and confused.
Doctors Aren’t Sure How Accurate Microbiome Tests Are
According to Church, there are a couple of reasons why clinicians don’t trust these kits quite yet.
Science Hasn’t Pinned Down What a “Healthy” Gut Looks Like
The first is that the science backing their usage is still in its infancy. The main reason for this is that there isn’t a universal definition for what a “healthy microbiome profile” even is, she says. “A microbe that looks ‘high’ on your report may be harmless—or even normal for you,” she says. Furthermore, our microbiomes are always changing—week to week and even day to day, according to Church. “What you ate, recent illness, travel, or antibiotics can shift results,” she says.
I was determined to gain some actionable insights from my results. I interviewed Maggie Stanislawski, a biomedical researcher at the University of Colorado Anschutz Medical Campus, to get her perspective. Did the overgrowth of methane-producing bacteria in my gut mean nothing? The answer is murky.
Apparently, there are a variety of Methanobacteriaceae species that can have different effects, so it’s unclear what, if anything, this general overgrowth means, according to Stanislawski. Also, “Methanobacteriaceae isn’t a ‘bad’ bug,” she says. In fact, the bacterium helps break down carbohydrates, indirectly contributing to the production of short-chain fatty acids (SCFAs), she says. SCFAs, for context, offer a range of health benefits. They’re anti-inflammatory and contain protective properties for our brain, heart, and immune systems.
Everyone’s Microbiome Is Different
But the H. pylori in my stool sample? Surely that’s a red flag, I thought. But again, no. Some of these kits can produce inaccurate results. One study found that when seven different microbiome tests were used to analyze the same stool sample, the results varied drastically.
Just because H. pylori is detected doesn’t mean it’s an issue—“it could be present and not cause problems and that might even be healthy, especially if you’ve had it since you were very young,” Stanislawski says. These may be giving me issues, she says, but these levels may be normal—for me.
So, Can Microbiome Test Kits Tell You Anything?
Yes. These kits do a solid job of identifying infectious diarrhea-causing pathogens—such as C. diff or Campylobacter—that standard medical tests also catch—and can be treated with antibiotics. But when it comes to all the other microbes? There, unfortunately, isn’t a clear-cut solution, Church says. “Those kits rarely lead to proven, tailored treatments that outperform good clinical care and diet basics,” Church says.
While it may be too soon to gain specific takeaways and actionable steps from these kits, there may be a time in the near future when that changes. According to Church, we need more research that investigates how various treatment approaches, based on their results, impact people’s health outcomes.
The best thing to do if you order a microbiome test is to work with a professional, Church says. These kits often contain recommendations for various herbs and probiotic supplements you can take to heal your microbiome (the goal being to increase beneficial bacteria and decrease harmful ones).
If anything, Church hopes the kits help people focus on the steps known to improve gut health: eating a diet rich in fermented foods, such as sauerkraut, kimchi, and kefir, and low in ultra-processed foods. Then, incorporate a variety of fiber-rich and prebiotic foods—such as leeks, bananas, and oats—that microbes thrive on.
How Athletes Can Benefit From Gut Health Testing
For years, my GI pain has impacted my workouts. Acid reflux has sent sharp pains up my chest when I jog, often causing me to wrap up early. And, in certain instances, abdominal cramps and indigestion have prevented me from even being able to get out the door in the first place.
Athletes can turn to tests for insights on how to improve their microbiome to reduce inflammation and enhance recovery, says Church. She says research suggests a healthy microbiome can help you extract energy from food, reduce inflammation, and recover faster from intense exercise. That means less pain and better performance. A more diverse gut microbiota may also help optimize energy metabolism, ultimately providing you with more fuel to crush your fitness goals.
While the microbiome kit was unable to heal my gut, it did serve as a reminder to brush up on all of the little things that help my gut run smoothly.
Treat the underlying cause of chronic lifestyle diseases.
It’s been said that more than 2,000 years ago, Hippocrates declared, “Let food be thy medicine and medicine be thy food.” In actuality, it appears that he never actually said those words, but there’s “no doubt about the relevance of food…and its role in health and disease states” in his writings. Regardless, 2,000 years ago, disease was thought to arise from a bad sense of “humors,” as you can see here and at 0:32 in my video Lifestyle and Disease Prevention: Your DNA Is Not Your Destiny.
Now, we have science, and there is “an overwhelming body of clinical and epidemiological evidence illustrating the dramatic impact of a healthy lifestyle on reducing all-cause mortality”—meaning death from all causes put together—“and preventing chronic diseases such as coronary heart disease, stroke, diabetes, and cancer.” But don’t those diseases just run in our family? What if we just have bad genes?
According to the esteemed former chair of nutrition at Harvard, for most of the diseases that have contributed “importantly” to mortality in Western peoples, we’ve long known that non-genetic factors often account for at least 80% to 90% of risk. We know this because rates of the leading killers, like major cancers and cardiovascular diseases, vary up to 100-fold around the world, and, “when groups migrate from low- to high-risk countries, their disease rates almost always change to those of the new environment.” Modifiable behavioral factors have been identified, “including specific aspects of diet, overweight, inactivity, and smoking that account for over 70% of stroke and colon cancer, over 80% of coronary heart disease, and over 90% of adult-onset [type 2] diabetes”—diseases that can largely be prevented by our own actions.
If most of the power is in our own hands, why do we allocate massively more resources to treatment than prevention? And speaking of prevention, “even preventive strategies are heavily biased towards pharmacology rather than supporting improvements in diet and lifestyle that could be more cost-effective. For example, treatment of [high] serum cholesterol with statins alone could cost approximately 30 billion dollars per year in the United States and would have only a modest impact on coronary heart disease incidence. The inherent problem is that most pharmacologic strategies don’t address the underlying causes of ill health in Western countries, which are not drug deficiencies.”
Ironically, the chronic diseases that are most amenable to lifestyle treatment are the same ones most profitably treated by drugs. Why? If you don’t change your diet, you have to pop the pills every day for the rest of your life. So, the cash-cow drugs are the very drugs we need the least. “Even though the most widely accepted, well-established chronic disease practice guidelines uniformly call for lifestyle change as the first line of therapy, physicians often do not follow these recommendations.” “By ignoring the root causes of disease and neglecting to prioritize lifestyle measures for prevention, the medical community is placing people at harm.”
“Traditional medical care relies primarily on the application of pharmacologic and surgical interventions after the development of illness,” whereas lifestyle medicine relies primarily on “the use of optimal nutrition (a whole foods, plant-based diet) and exercise in the prevention, arrest, and reversal of chronic conditions leading to premature disability and death. It looks in a holistic way at the underlying causes of illness.”
Dr. Adriane Fugh-Berman, director of PharmedOut, a wonderful organization I’m proud to support, wrote a great editorial entitled “Doctors Must Not Be Lapdogs to Drug Firms.” “The illusion that the relationship between medicine and the drug industry is collegial, professional, and personal is carefully maintained by the drug industry, which actually views all transactions with physicians in finely calculated financial terms…The drug industry is happy to play the generous and genial uncle until physicians want to discuss subjects that are off limits, such as the benefits of diet or exercise, or the relationship between medicine and pharmaceutical companies…Let us not be a lapdog to Big Pharma. Rather than sitting contentedly in our master’s lap, let us turn around and bite something tender.”
Doctor’s Note
The organization I mentioned, PharmedOut, is a project of Georgetown University Medical Center.
For more on Lifestyle Medicine, see related videos below.
4 Kids, Endless Symptoms, and No Answers…Until FDN: Summary
In 4 Kids, Endless Symptoms, and No Answers…Until FDN, Detective Ev introduces Vanessa, a mother who has faced numerous severe health challenges, both personally and with her children. Vanessa recounts her lifelong battle with conditions such as stomach issues, migraines, and hormonal imbalances. which worsened after the birth of her fourth child. Despite consulting multiple healthcare providers over the years, Vanessa found relief only after discovering FDN. Her journey led her to enroll in the FDN training, through which she uncovered underlying health issues like h pylori, parasites, and hormone imbalances through various diagnostic tests.
Vanessa’s children also faced significant health challenges, motivating her pursuit of greater knowledge and solutions. Her eldest child struggled with anxiety and depression, while another had severe stomach aches alleviated by a gluten-free diet but was later diagnosed with PANS/PANDAS. Her third child dealt with sleep issues and allergies, linked to histamine buildup and genetic factors. Utilizing FDN principles, Vanessa incorporated diet changes, stress reduction techniques, and gut healing strategies, significantly improving their health. A pivotal tool in their journey was the Rezzimax Pain Tuner, which aids in vagus nerve stimulation and has shown remarkable results in mitigating anxiety, inflammation, and even aiding in bone healing.
Vanessa emphasizes the importance of stress reduction and nervous system regulation, noting these as crucial yet often overlooked components in healing. She shares how specific devices and techniques have helped her family manage their conditions effectively. Vanessa now serves other moms and children facing similar health challenges, advocating for a mindset shift towards seeing health challenges as opportunities for growth and learning. Her story highlights the transformative power of holistic and functional approaches to health.
4 Kids, Endless Symptoms, and No Answers…Until FDN: Topics
00:00 Introduction to the Health Detective Podcast
00:33 Meet Vanessa: A Journey Through Health Challenges
00:57 Vanessa’s Early Health Struggles
01:55 The Turning Point: Discovering Functional Diagnostic Nutrition
02:24 Vanessa’s Interview: Early Symptoms and Struggles
04:17 The Impact of Health Issues on Daily Life
09:31 Vanessa’s Children: Health Challenges and Discoveries
17:42 Finding Answers: The Role of Functional Diagnostic Nutrition
19:16 The FDN Experience: Labs and Discoveries
23:34 Personal Health Journey and Gut Healing
24:22 Systematic Approach to Health Improvement
25:39 Children’s Health and Gut Healing
26:04 Stress Reduction and Nervous System Regulation
27:50 Theories on Neuroticism and Health
34:12 Primitive Reflexes and Vagus Nerve Stimulation
36:53 Rezzimax Device and Its Benefits
42:30 Working with Kids and Moms
43:53 Mindset and Nervous System Regulation
46:16 Conclusion and Final Thoughts
Where to Find Vanessa Roush
Go to our Health Detective Podcasts for more informational and functional health-oriented podcasts like this one.
* A study was published in July 2025, which aimed to examine the independent effects of dietary cholesterol and saturated fat on LDL-cholesterol (LDL-C).
* The study was a cross-over study involving 61 adults doing three different five-week diets in random order. The diets were summarised as high dietary cholesterol/high saturated fat (the so-called control diet); high dietary cholesterol/low saturated fat (called the EGG diet) and low dietary cholesterol/high saturated fat (called the EGG-FREE diet). Eggs were used (along with many other foods) to try to achieve the high/low, cholesterol/saturated fat, designs.
* The study had egg industry funding, collaboration and author declarations of interest.
* The dietary cholesterol and saturated fat intakes that were aimed for were largely achieved.
* The study claimed, “Saturated fat, not dietary cholesterol, elevates LDL-cholesterol.” That claim was based on comparing the EGG diet with the so-called control diet.
* There were five fundamental issues with the study:
1) There wasn’t a control diet.
2a) The biggest change in LDL-C (an increase) occurred in the so-called control diet; 2b) The smallest change in LDL-C (a decrease) occurred in the EGG diet.
3) But for the change in the so-called control diet there would have been no result for the EGG diet and thus no result for the diet trial overall.
4) Even if there had been a control diet, the study didn’t test (an increase in) saturated fat. It could not, therefore, make conclusions about the impact of saturated fat. Arguably, it could try to make a claim about the impact of reducing saturated fat, but…
5) The reduction in saturated fat in the EGG diet was accompanied by an increase in foods known to reduce cholesterol (plant sterols). It thus cannot be claimed that saturated fat impacted anything.
* I’ve been in communications with the corresponding author about these issues.
If you’ve been following me for a while, you know I have loved bentonite clay since when I was first super sick and going through healing. I first started using it 17 years ago by drinking it, soak in a bath with it, use it as a face mask and create a paste to apply to my neck where the tumor was (because the clay draws out toxins in a powerful way). There are so many ways we can use bentonite clay!
And another way we can use it is as a hair mask and scalp treatment, plus a hair rinse. So in this article I will share some recipes with you and why it works. Did you know bentonite clay is actually one of the cheapest hair mask treatments you can find on earth?
Bentonite clay is a natural healing clay formed from volcanic ash that has aged and absorbed minerals such as calcium, magnesium, and iron. It’s known for its powerful detoxifying properties and has been used for centuries in traditional medicine and skincare. When mixed with water, the clay becomes electrically charged, attracting and binding to toxins, heavy metals, and impurities, helping to draw them out of the body or skin. Internally, it can support gut health and assist with cleansing the digestive system; externally, it’s often used in masks, baths, and poultices to purify and rejuvenate the skin. Its ability to both detoxify and replenish minerals makes bentonite clay a valuable tool for natural healing and renewal.
The brand I use is Redmond Clay. It comes from Utah, USA and I love it because it is food grade so this is the same clay that I drink.
Why Clay Is Amazing for Hair Health
Our scalps are just like the skin on our faces — they need detoxing, nourishment, and balance. Over time, product buildup, environmental toxins, and hard water can clog pores and weigh hair down. If you wear a lot of product in your hair like hairspray I would recommend you do this clay mask at least once a month! If you use hairspray daily because of your work I would recommend doing a hair mask once per week.
Redmond’s Clay is an ancient, mineral-rich bentonite clay gently draws out impurities while replenishing the scalp with trace minerals that support healthy growth and shine.
Some of the key benefits:
Detoxifies the scalp: Pulls out product buildup, oil, and impurities.
Balances oils: Helps regulate sebum production — perfect for both dry and oily scalps.
Strengthens roots: The minerals in clay support stronger, thicker strands.
Soothes irritation: Calms an itchy, flaky, or sensitive scalp naturally.
Adds natural volume + shine: Removes residue that dulls the hair, leaving it light and clean.
Adds minerals: Especially calcium, magnesium, potassium, and silica that nourishes hair follicles.
DIY Bentonite Clay Hair Growth Mask
This nourishing treatment deeply detoxifies the scalp, draws out impurities, and delivers essential minerals that promote healthy hair growth. It’s ideal when your scalp feels congested, after travel, or when you want to stimulate stronger, thicker strands. Castor oil is rich in ricinoleic acid, a fatty acid that helps increase blood circulation to the scalp, strengthen hair follicles, and promote faster, thicker hair growth. Rosemary essential oil also stimulates circulation, supports cellular regeneration, and has been shown to encourage new hair growth while reducing shedding and improving overall scalp health.
• 1 tsp castor oil (stimulates follicles and supports growth)
• A few drops of rosemary (to boost hair growth)
( double this if you have long hair)
Directions:
1. Mix all ingredients into a smooth paste with a wooden spoon.
2. Apply directly to your scalp, section by section, and work through to the ends.
3. Leave on for 10–15 minutes — do not let it fully dry (a dry clay mask can pull on hair and scalp, causing breakage or irritation).
4. Rinse thoroughly and follow with your favorite natural conditioner or nourishing oil.
Your scalp will feel revived, your roots lighter, and your hair refreshed and ready to grow strong and vibrant.
Detox and Rose Shine Mask
This soothing, mineral-rich mask adds softness, shine, and balance to both hair and scalp. The rose oil helps calm irritation while leaving your hair beautifully fragrant and naturally luminous. Each ingredient in this mask works together to deeply detoxify the scalp and hair while maintaining balance and nourishment. Redmond Clay binds to and draws out toxins, heavy metals, and product buildup from the scalp, leaving it purified and refreshed. Apple cider vinegar gently dissolves residue from styling products and hard water, restores the scalp’s natural pH, and boosts shine. Peppermint oil increases circulation, helping to flush out impurities and stimulate healthy new growth. Coconut milk or aloe vera add hydration and minerals that replenish the scalp after detoxification, ensuring softness instead of dryness.
• 1 tsp coconut milk or aloe vera gel (for moisture and shine)
• A few drops of rose essential oil (to soothe and smooth the scalp)
• A few drops of peppermint oil (to boost stimulation)
Directions:
1. Mix all ingredients into a creamy consistency with a wooden spoon.
2. Apply to damp hair and scalp, massaging gently.
3. Leave on for 7-10 minutes for a quick treatment.
4. Rinse thoroughly with warm water and follow with a light conditioner or rosewater spray.
This quick mask adds instant shine, softness, and a luxurious, fresh scent — perfect before an event or as a weekly self-care ritual.
Important note: Never use metal utensils or bowls when mixing or storing bentonite clay — use wooden, plastic, or glass instead. Metal can react with the clay and reduce its ability to bind and detox effectively.
Tip:
If you’re traveling or prefer convenience, you can also use pre-made Redmond Clay paste — just mix in your chosen ingredients (like rosemary oil, rose oil, or aloe vera) for a ready-to-go, mess-free option.
Additionally you can drink Bentonite Clay!
One of the practices that helped me heal my health issues which included a golf ball size tumor and parasites in my blood, was drinking bentonite clay regularly. It supported my body from the inside out, and it’s something I still do to this day.
If you haven’t done my 3-Day Cleanse, we actually drink it daily as part of the detox. Bentonite clay helps bind to toxins and heavy metals, gently cleanse the digestive tract, and support mineral balance in the body. You can get my 3-Day Cleanse here it’s free.
It’s really important to make sure the clay you use is food-grade and safe for internal use (like Redmond Clay). Always start with small amounts and drink plenty of water throughout the day.
Why I Love Redmond
What I love most about Redmond is that their products come straight from nature — unrefined, pure, and rich in trace minerals from the ancient sea bed in Utah. No fillers, no chemicals — just earth’s original ingredients that work in harmony with the body. I’ve been to the clay fields three times, and you can imagine being as passionate as I am about bentonite clay that it was one of the best experiences ever!
If you’re looking to naturally strengthen your hair, detox your scalp, and elevate your self-care rituals, Redmond Clay is the perfect addition to your beauty routine.
Clean beauty starts from the inside out — and nature always knows best.
Love Liana
P.S Use code LIANA for 15% off your next Redmond purchase.
Having a “normal” cholesterol level in a society where it’s normal to die from a heart attack isn’t necessarily a good thing.
“Consistent evidence” from a variety of sources “unequivocally establishes” that so-called bad LDL cholesterol causes atherosclerotic cardiovascular disease—strokes and heart attacks, our leading cause of death. This evidence base includes hundreds of studies involving millions of people. “Cholesterol is the cause of atherosclerosis,” the hardening of the arteries, and “the message is loud and clear.” “It’s the Cholesterol, Stupid!” noted the editor of the American Journal of Cardiology, William Clifford Roberts, whose CV is more than 100 pages long as he has published about 1,700 articles in peer-reviewed medical literature. Yes, there are at least ten traditional risk factors for atherosclerosis, as seen below and at 1:11 in my videoHow Low Should You Go for Ideal LDL Cholesterol?, but, as Dr. Roberts noted, only one is required for the progression of the disease: elevated cholesterol.
Your doctor may have just told you that your cholesterol is normal, so you’re relieved. Thank goodness! But, having a “normal” cholesterol level in a society where it’s normal to have a fatal heart attack isn’t necessarily good. With heart disease, the number one killer of men and women, we definitely don’t want to have normal cholesterol levels; we want to have optimal levels—and not optimal by current laboratory standards, but optimal for human health.
Normal LDL cholesterol levels are associated with the hidden buildup of atherosclerotic plaques in our arteries, even in those who have so-called “optimal risk factors by current standards”: blood pressure under 120/80, normal blood sugars, and total cholesterol under 200 mg/dL. If you went to your doctor with those kinds of numbers, you’d likely get a gold star and a lollipop. But, if your doctor used ultrasound and CT scans to actually peek inside your body, atherosclerotic plaques would be detected in about 38% of individuals with those kinds of “optimal” numbers.
Maybe we should define an LDL cholesterol level as optimal only when it no longer causes disease. What a concept! When more than a thousand men and women in their 40s were scanned, having an LDL level under 130 mg/dL left them with atherosclerosis throughout their body, and that’s a cholesterol level at which most lab tests would consider normal.
In fact, atherosclerotic plaques were not found with LDL levels down around 50 or 60, which just so happens to be the levels most people had “before the introduction of western lifestyles.” Indeed, before we started eating a typical American diet, “the majority of the adult population of the world had LDLs of around 50 mg per deciliter (mg/dL)”—so that’s the true normal. “Present average values…should not be regarded as ‘normal.’” We don’t want to have a normal cholesterol based on a sick society; we want a cholesterol that is normal for the human species, which may be down around 30 to 70 mg/dL or 0.8 to 1.8 mmol/L.
“Although an LDL level of 50 to 70 mg/dl seems excessively low by modern American standards, it is precisely the normal range for individuals living the lifestyle and eating the diet for which we are genetically adapted.” Over millions of years, “through the evolution of the ancestors of man,” we’ve consumed a diet centered around whole plant foods. No wonder we have a killer epidemic of atherosclerosis, given the LDL level “we were ‘genetically designed for’ is less than half of what is presently considered ‘normal.’”
In medicine, “there is an inappropriate tendency to accept small changes in reversible risk factors,” but “the goal is not to decrease risk but to prevent atherosclerotic plaques!” So, how low should you go? “In light of the latest evidence from trials exploring the benefits and risks of profound LDLc lowering, the answer to the question ‘How low do you go?’ is, arguably, a straightforward ‘As low as you can!’” “‘Lower’ may indeed be better,” but if you’re going to do it with drugs, then you have to balance that with the risk of the drug’s side effects.
Why don’t we just drug everyone with statins, by putting them in the water supply, for instance? Although it would be great if everyone’s cholesterol were lower, there are the countervailing risks of the drugs. So, doctors aim to use statin drugs at the highest dose possible, achieving the largest LDL cholesterol reduction possible without increasing risk of the muscle damage the drugs may cause. But when you’re using lifestyle changes to bring down your cholesterol, all you get are the benefits.
Can we get our LDL low enough with diet alone? Ask some of the country’s top cholesterol experts what they shoot for, “and the odds are good that many will say 70 or so.” So, yes, we should try to avoid the saturated fats and trans fats found in junk foods and meat, and the dietary cholesterol found mostly in eggs, but “it is unlikely anyone can achieve an LDL cholesterol level of 70 mg/dL with a low-fat, low-cholesterol diet alone.” Really? Many doctors have this mistaken impression. An LDL of 70 isn’t only possible on a healthy enough diet, but it may be normal. Those eating strictly plant-based diets can average an LDL that low, as you can see here and at 5:28 in my video.
No wonder plant-based diets are the only dietary patterns ever proven to reverse coronary heart disease in a majority of patients. And their side effects? You get to feel better, too! Several randomized clinical trials have demonstrated that more plant-based dietary patterns significantly improve psychological well-being and quality of life, with improvements in depression, anxiety, emotional well-being, physical well-being, and general health.
For more on cholesterol, see the related posts below.
How To Rebuild Your Health While Building A Business: Summary
In How to Rebuild Your Health While Building a Business, Kailey Campos, a Functional Diagnostic Nutrition Practitioner, yoga and Pilates instructor, and founder of re’nud holistics shares her transformative health journey that began in her teenage years with hormonal changes and gut health issues, leading her to discover a yeast overgrowth. Through trial and error, Kailey found relief by modifying her diet, eliminating alcohol, and using macro-based nutrition, which she now implements with her clients to support gut health, hormone balance, and sustainable lifestyle changes.
Kailey also highlights the importance of personal accountability in health and the mindset shift required to take control of one’s well-being. She emphasizes the significance of the Health Integration Exchange (HIX) conference, where she courageously networked with professionals, leading to significant career opportunities, including nutritional protocol work at a naturopathic clinic and marketing support for wellness brands.
Her story demonstrates the impact of bold decisions, embracing continuous learning, and adjusting one’s environment, both socially and geographically, to support health and professional goals. Kailey also stresses the importance of a wind-down routine before bed, offering it as a critical daily practice for overall wellness and better sleep.
How To Rebuild Your Health While Building A Business: Topics
00:00 Introduction to the Health Detective Podcast
From cereal, chips, popcorn, water, to even your favorite Starbucks latte, protein is being added to virtually everything. Even though protein absolutely deserves a top spot in a well-balanced diet—it’s essential for building and repairing muscle, supporting recovery, and preserving lean mass as we age—but it’s often treated like the whole story. In reality, when it comes to actually powering training performance, adequate carbs, sleep, and a consistent plan are the major contributors.
As a personal trainer, strength and conditioning specialist, and nutrition coach, I eat my fair share of protein and recommend it to clients, but I don’t love paying extra for protein bars or shakes when the consequences of substituting them for balanced meals chip away at performance and diet quality.
With the protein craze taking a firm grasp of social media feeds, fast-food menus, and grocery carts, I think it’s important to examine what people truly need, where fortified products can help in real life, and where they slide into pricey ultra-processed convenience with a health halo.
What’s Driving the Protein Boom?
Though protein-boosted foods are cropping up more now than ever, diets where a single nutrient becomes shorthand for “better choices” have been around since the 1920s, according to advertising and food historian Elizabeth Nelson.
The protein craze really took off in the 1980s thanks to the Atkins Diet, which pushed fat and protein with minimal carbs. The low-carb era made a simple case that protein is “good” and carbohydrates are “bad,” a framing that stuck because it let people eat indulgent foods and still feel virtuous, Nelson explains.
Now, the protein frenzy is part of a bigger trend centering on “wellness” and longevity as ideal goals. In uncertain times, research shows people often gravitate toward health-control behaviors, so focusing on diet and well-being has become a way for many to regain control.
Consuming Too Much Protein Can Backfire
When a single macronutrient becomes the darling of your dinner plate, it can mean tradeoffs—some that are even counterproductive, especially if you’re choosing packaged protein-added foods over whole sources.
Performance Drops When You Cut Carbs to Boost Protein
People seek protein in part because of its performance and recovery-boosting prowess, but there’s a caveat. If protein is prioritized over carbs, performance and recovery will suffer, especially if your preferred activities demand a lot of energy. If you already get adequate protein, pushing above your usual targets or tacking on protein during or post-workout fuel doesn’t improve endurance performance when you’re getting enough carbs; the main benefit of protein during long efforts is reduced muscle damage and soreness.
Active people should focus on getting enough carbs to fuel performance, which looks different depending on goals. “Endurance athletes, like cross-country runners as an example, require a lot more carbs,” says Jeffrey Jackson, a physical therapist, comparing them to athletes like football players, who must maintain more muscle mass, thus require more protein.
Jackson recommends whole-food protein sources, partially because if you’re relying on protein-infused foods to power your training, you can end up depleted. “Most bars and ready-to-drinks will have some carbs, but a lot of them are now more focused on protein at the expense of carbs,” says sports dietitian Jessica Garay, a nutritionist and a sports dietetics specialist. This leaves you feeling depleted ahead of your next workout.
Protein-Fortified Snacks Are Considered Ultra-Processed
It’s more than a bit ironic that the war on processed foods is in full force while protein-added goods are booming. Bars, protein waters, cereals, and many ready-to-drink (RTD) shakes may look sporty and health-focused, but at their core, they’re industrial recipes built from whey isolates (purified whey protein) and additives such as flavorings and sugars for better taste, which makes them ultra-processed foods (UPF).
When active people rely on protein snacks packed with artificial sweeteners, they “feel bloated while training or even must make frequent trips to the bathroom, which impairs performance,” Jackson says. Not exactly training fuel.
How Ultra-Processed Foods Impact Health
The bigger picture here is that higher intake of ultra-processed foods is associated with poor health outcomes. For example, a 2024 review links higher UPF intake with greater risks of cardiovascular disease, coronary heart disease, stroke, type 2 diabetes, and certain cancers. In a 2019 study, adults ate about 500 more calories per day from carbs and fat when offered ultra-processed meals than when offered minimally processed meals, even though the menus were identical in terms of calories, macros, sugar, sodium, and fiber content.
How Much Protein Do You Actually Need?
The recommended daily allowance (RDA) is 0.8 grams of protein per kilogram of body weight, which is a floor set to cover the needs of most healthy adults so they don’t become deficient. So if you weigh 150 pounds, you should aim to get 54 grams of protein each day.
However, most active people and athletes do better in the 1.4 to 2.0 g/kg/day lane (so that same 150 pound person would need to eat roughly 95 to 136 grams of protein each day), especially when training is regular and intense, the higher end is more practical during heavy training or if you’re in an energy deficit—eating fewer calories than you burn during weight loss—according to the International Society of Sports Nutrition (ISSN). Garay suggests splitting protein into 20 to 40 grams per meal, choosing the higher end if you live in a larger body, are older, or have just trained intensely.
As a nutritionist, I keep it simple. I’d rather see you eat yogurt and a sandwich after training than chug protein water (yes, that’s a thing) that shortchanges carbs. But I agree with Garay when she says, “Fed is best. A bar or RTD-protein shake is better than nothing.”
But honestly, there’s no need to jump on this craze. If history holds, and it most definitely will, the pendulum will swing again, and we’ll be onto the next nutrition trend.
