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Function Health, Muswellbrook (2026)

24/01/2026

I don’t often flog supplements here because you should be able to get the nutrients you need by eating the right food. 🥩 🐟 🥗 🧂 🥜 🥑 🍖 🍗 💧

However today I’m going to make an exception…

Let’s talk about Creatine.

Your first thought may be that it’s something the gym bros use (in between taking selfies in front of the mirror 😜) - and you’d be right.
It’s been shown to boost performance during strenuous exercise as well as help build lean muscle.

So if you’re starting to lift heavy stuff to help combat aging, creatine can be a very useful tool.

However research now shows that Creatine also has some pretty awesome cognitive benefits. 🧠
We’re now seeing solid evidence around increases in focus, memory and fatigue. It’s also been shown to be especially good for people suffering from sleep deprivation. 💤

In addition there have been robust studies showing that it can contribute to the slowing down of diseases such as Parkinson’s and ALS - by keeping brain and nerve cells fueled by energy.

So how much should you take, what type, and when?

Studies showing that 5g per day will do the job for your muscles. Anything over that will be directed into the brain.
So to get the benefits of both - start with 5g, and up it to 10g every 2nd or 3rd day - or when you are underslept. If you are working out regularly, then go with 10g daily.
Take it with water and make sure you stay hydrated because Creatine directs water into your muscles.

My biggest issue with supplements in general is that they are generally full of fillers and additives so you don’t get enough of what you actually need (looking at YOU, Vitamin C tablets..😳).

However this is one of those rare cases where the cheapest is often the best.

Forget gummies, forget fancy pre-workout mixtures in those giant tubs that you need a forklift to pick up.

You’re looking for Creatine Monohydrate. That’s it.

Check the ingredient label, and if it contains anything else put it back on the shelf.

You should start to see the benefits in as little as 2 weeks with regular use 💪

22/01/2026

Couldn’t agree more Charley 💪

21/01/2026

Would you rather be the oldest guy in the gym, or the youngest one in the nursing home?

The decisions you make in your 40s & 50s have a huge impact on what your 60s and beyond look like.

Many of the issues we attribute to “just getting old” are entirely preventable.

Eat the right stuff.
Cut down on foods you know are bad for you.
Lift heavy things.
Get out in the sun.
Get enough sleep.
Manage your stress.

That’s it in a nutshell 🥜

Which road are you heading down?

17/01/2026

This is why you don’t take health advice from Celebrities.
Or any advice for that matter.

13/01/2026

I had 99 problems..
But Magnesium & Vitamin D fixed about 95 of them 😜

07/01/2026

Big day for our mates in the USA, with the release of their updated Food Pyramid.

Gone are the recommendations for highly processed cereals and low fat products. In their place is a chart emphasising real, single ingredient foods and promoting protein and healthy fats (imagine that!)

It’s a huge step forward for one of the world’s biggest consuming countries of processed food and will hopefully lead to the next generation living longer and healthier lives than this one.

We could do with a similar reboot here in Australia.

We’re still demonising animal products and healthy fats, while telling people that 1/3 of their daily food intake should be bread, cereals, muffins, muesli and oats.

It absolutely boggles the mind. 🤦🏻‍♂️

But today is a day for positivity.

Functional medicine experts like Nina Teicholz have brought these new guidelines to fruition in America, and my hope is that they will help influence what we eat on a daily basis.

We followed America into the processed food abyss. Hopefully we’ll follow them out 🙏

01/01/2026

It’s that time of year again..

January is World Carnivore Month. 🥩

I try to steer clear of saying people should be on “this diet” or “that diet” because nutrition is nuanced and differs for everyone.

I will however say that if you are suffering from any of the following

👇🏼👇🏼👇🏼👇🏼👇🏼

- Sugar & Fast food cravings
- Gut issues (IBS, Leaky gut)
- Inflammation (aches and pains)
- Tiredness or fatigue
- Fibromyalgia or arthritis
- Anxiety or depression
- High blood pressure

Or you’re just looking to drop some Christmas kilos..

Then you could do much worse than jumping on the carnivore train - even just for 14 days.

Jump on the Google machine and you’ll be able to read literally thousands of testimonials from people suffering from conditions listed above who have seen dramatic improvement in just a couple of weeks.

Treat the next two weeks like a big BBQ.
Steak, chicken, lamb, pork, bacon, eggs, butter, cream.

See how you feel at the end. I’d be very surprised if you didn’t end up with similar stories to all those folks on the interwebs who have had their eyes opened to the therapeutic benefits of animal products.

Looking for a New Year’s resolution?

How about this one - stop feeling like crap 💩

14 days of BBQs. Go on, give it a go.

Thank me later 😉

26/12/2025

When people talk about the sun, they’re usually talking about heat 🔥
We’re told to stay out of the sun because we can get sunburn and that it can lead to skin cancer.

Both of these things are true.

But like many health related topics, that’s not the whole story. More on this in a minute..

While the focus is on heat from the sun, we are distracted from all the benefits of LIGHT from the sun.

Let’s dig in. 🪏

Sunlight provides incredible benefits in the following ways:

- Brain health.
Exposure to sunlight results in the production of serotonin which improves mood, and lessens symptoms of depression and anxiety. It also helps regulate your circadian rhythms, which improves your focus and alertness during the day and help you sleep better at night.

- Gut health.
Sunlight is crucial for mitochondrial health and immune system function.
Of course, Vitamin D is the big player here. It governs nutrient absorption, reduces inflammation, balances gut microbiome, strengthens the gut lining and promotes cell repair.
Inadequate levels of Vitamin D are associated with poor immune response (do you get sick every flu season??) and an array of gut issues such as IBD.

- Metabolic health.
Sunlight exposure produces Nitric Oxide which opens up blood vessels and reduces blood pressure. It also improves insulin resistance and fat oxidation.

- Hormone health.
Sunlight helps regulate cortisol, balances oestrogen and boosts testosterone, produces thyroid hormone, and helps production of melatonin (your natural sleep aid).

- Reduces cancer risk.
No, you didn’t read that wrong 😳

An ever-increasing amount of studies are revealing that increased exposure to sunlight results in dramatically reduced risk of breast, colon and prostate, lung cancer - and even melanoma via Nitric Oxide and Vitamin D pathways.

So, does this mean we should just be out in the sun all day?
Of course not.
Sunburn is the real deal and can 100% lead to skin cancer and many other issues.

But did you know that things like consumption of seed oils greatly increase the risk of skin cancer? A comprehave study in 1988 from right here in Australia 🇦🇺 brought this to light. 🤔
So like everything else health related, your diet can either increase or decrease your risk of disease.

Now, how do you get the benefits without exposing yourself to extra risk?

Here’s my 2 cents 🪙 🪙

* Get your exposure when the sun is bright, not hot. The 2 hours after sunrise or the hour before sunset is the perfect time.

* 20 minutes a day is enough to provide noticeable benefits. Start having breakfast or your morning coffee outside to start the day and you’re all set.

* Wear short sleeves, or no shirt (probably just the fellas actually😬) to increase the exposure through your skin, and don’t wear sunglasses - your eyes have vitamin D receptors which trigger absorption, and these are blocked by wearing sunnies.

* When it’s hot - that’s the time for long sleeves and wide brimmed hats. Stay out of the heat and avoid sunburn.

If all this ⬆️ ⬆️ is too wordy, then just try this..
Tomorrow, spend 20 minutes in the morning sun having a coffee or reading the paper. If you don’t go inside afterwards feeling better than when you walked out, I’ll eat my hat.

Hopefully, after getting some more sunshine into your days, you’ll start to see the light 😉

22/12/2025

When people say..

Why should I listen to you?
You’re not a doctor.

This Is my response.

Never underestimate the experience of a person who was drowning but learned to swim in order to save their own life.
No doctor can offer that type of perspective.

I learned to swim. I had no choice.
There are plenty of us out there.

This is the new age of health advice. Real world experience from people who’ve been to the lowest depths and managed to not only survive - but thrive.

Your doctor is financially incentivised to put you on pills for life and get you out of their office in 15 minutes. They are paid to “manage” disease, not fix it.

When your incentive is to celebrate next Christmas with your family, but disease threatens to take that away - you don’t settle for band-aids.
You simply can’t afford to.

This week marks 2 years since the Christmas that was supposed to be my last. I feel better than ever and expect to be around for many many more.

I got advice that saved my life, but I had to go looking for it. And first I had to take responsibility for fixing what I broke.
That’s how it starts.

If you’re battling chronic disease and only getting 15 minutes of your doctor’s time - then you have to decide that you’re worth more.
Once you make that mindset switch, then you’re off to the races 💪

Make 2026 the year you stop settling for poor health.
You can do it - and I’m in your corner.

Have a wonderful Christmas and a healthy, happy new year ❤️

20/12/2025

Just to confirm..
I said it first, then Science confirmed it.
😜

16/12/2025

Looking for a healthy change that will give you bang for your buck if you’re not ready to overhaul your diet?

Change what you cook with.

You probably won’t even notice, but your insides will thank you.

Highly processed “seed oils” such as vegetable oil, canola oil, sunflower oil - all the ones that take pride of place on the supermarket shelves - are contributors to a host of metabolic issues.

Without getting too sciency, they contain a substance called linolaic acid, which drives weight gain, inflammation and chronic disease.

Before they get to the shops, they’re heated to extreme temps, then bleached, treated with hexane (a chemical solvent) deodorised, and de-gummed.

Sounds delicious right?

And they’re in absolutely bloody everything, from chicken nuggets to muesli bars and even a loaf of bread.

If you’re feeling brave, have a look on YouTube at the way this stuff is processed.
I have a feeling you might lose your appetite. 🤮

So what’s the alternative?
Fortunately there are plenty.

Butter, lard, tallow, olive oil (make sure it’s extra virgin and in a glass bottle) or coconut oil. All the stuff your grandmother used to cook wth (and never got sick 😉)

Get the rubbish out of your frypan, then start keeping and eye on food labels - and you’ll be making big strides towards improving your health.

Easy peasy 🤙🏽

10/12/2025

This one’s a little personal..

If you’ve been diagnosed with Pre-Diabetes, or full blown Type 2 Diabetes, your GP has most likely told you that you’ll have it forever, and the only way to keep it under control is to take a drug called Metformin for the rest of your life.

That’s what they told me, and pretty much everyone I’ve ever spoken to who is in the same boat.

Does it help “manage” your diabetes?
Yes it does.
It helps keep your blood sugar low, and activates an enzyme called “AMPK”, which is basically your body’s metabolism switch.

Does it have side effects?
You bet it does.
Common side effects include bloating, headaches, fatigue and brain fog.
In addition, it can tank your testosterone levels, and most concerning - it depletes your body of minerals. Namely B12, Folate and cQ10.

My advice? The minute your doctor tells you that you’re stuck with Diabetes for life - walk out the door. 🚪

This disease can be cured - quickly and for free.

Read that again ⬆️⬆️

Dr Ben Bikman is one of the world’s foremost experts in the field of Diabetes and Insulin Resistance.

Watch this video. Understand that with some commitment and lifestyle changes, you can rid yourself of this death sentence and feel better than you have in years.

Curious?
Ready to start?

Hit me up and I’ll give you the blueprint 💪

Function Health

24/01/2026

22/01/2026

21/01/2026

17/01/2026

13/01/2026

07/01/2026

01/01/2026

26/12/2025

22/12/2025

20/12/2025

16/12/2025

10/12/2025

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