Function Health

09/04/2026

Let's talk about sleep. 😴 🛌 💤

Most of us are aware that sleep is highly beneficial for our overall well-being. It performs repair functions within the body and helps build our energy for the next day.

But I’ll bet that many of you may not be aware that sleep deprivation can have a hugely detrimental impact on your health beyond just feeling tired and run down.

Poor sleep (quality and quantity, or both) have been shown in scientific research to significantly affect various health markers, including:
🎯 Blood pressure
🎯 Insulin sensitivity
🎯 Hormone balance
🎯 Muscle growth
🎯 Testosterone levels

So if you’re trying to keep your blood pressure under control, manage or reverse type 2 diabetes, lose weight, build muscle, avoid gout, get rid of migraines or improve your performance in the bedroom - you need to take your sleep seriously.

A few things you can do to improve your sleep quality & quantity 💡

✅ Avoid processed foods (sugar, preservatives, seed oils, etc) - especially at dinner time.
✅ Try to stop eating at least 2 hours before bed. 3 hours is even better 😉
✅ Increase your Vitamin D. Get out into the morning sun ☀️
✅ Avoid blue light at nighttime. Cut down the screen time and it will help your circadian rhythms.
✅ Stay away from sleeping pills 💊 💊
Restovit, Ambien, and even Melatonin have a long list of side effects (including causing sleep issues 😳wtf??) and can be dangerous when taken long term. Find a good quality Magnesium Glycinate instead.

The takeaway from all this?

If you’re looking to improve your health, you have to sleep like your life depends on it.

Because it kinda does 🤔

01/04/2026

There’s not a whole lot I can add to this story, except to say that when your hamburger lasts longer than a pair of shoes, it might be time to think about what you’re putting in your body 😳

27/03/2026

Government health advice - the best that money can buy 🤦🏻‍♂️

17/03/2026

Before you “trust the science”, you need to follow the funding.
Every time.

05/03/2026

Most of us have been taught that if we feel tired, foggy, or “anemic,” we must be low in iron. So we see our GP and get iron supplements or in more serious cases - an iron transfusion.
Easy peasy right?

Unfortunately the reality is not so simple.

The issue is not always about more iron.

Our bodies are usually not lacking iron—we actually tend to have plenty. The real challenge is that our cells can’t use that iron properly without enough bioavailable copper.

🧲 Copper = the spark plug
Copper activates key enzymes (like ceruloplasmin) that move iron to where it belongs—into red blood cells—so it can make energy and carry oxygen. Without copper, iron gets “stuck” in tissues, causing fatigue, inflammation, and what doctors often label as “anemia.”

🌿 A different approach.
Instead of just piling on more iron (which can backfire and create oxidative stress), people can restore balance by replenishing copper and its cofactors—like real vitamin C, whole food minerals, and nutrient-dense foods. This way, the body can naturally use the iron it already has.

💚 The takeaway?
Sometimes what looks like an “iron problem” is really a mineral imbalance problem. When we give the body the right tools, it knows how to make energy, build healthy blood, and keep us feeling optimal 💪

The takeaway 💡
As we always say - test, don’t guess.
Copper levels should be the first place you (or rather, your doctor) look.
And while you’re at it make sure you get your B Vitamins, Ferritin and homocysteine levels looked at.

You might actually get to the bottom of what’s making you feel lousy.

Let’s do it once and do it right 👌

03/03/2026

Who woulda thunk it? 🤔

25/02/2026

I’m with you Doc..

If you still think that our medical system and its big Pharma backers have your best interests at heart, then I just don’t know what to tell you.

🤦🏻‍♂️

21/02/2026

This happens every day.
Make no mistake, it takes a bit more commitment than taking a jab or a pill, but it has ZERO side effects and costs absolutely nothing.
Not a bad trade off if you ask me 😉

Actually, it does have side effects.
- lowers blood pressure
- balances hormones
- fixes gut issues
- increases metabolism
- improves depression & anxiety symptoms
- improves your heart, liver & kidney functions
- reduces inflammation

I could go on, but you get the picture..

I’m proud to be associated with Defeat Diabetes and the fantastic work they do.

Everything you see on TV and social media encourages you to take the short cut, get the hack.

You’ll most likely lose weight, but at what cost?

There’s a better way 💪

Just take a moment to appreciate this: Tina has lost an astounding 20 kg and has successfully lowered her HbA1c from a 8.4 to 5.7! This kind of progress is not only commendable but also serves as a powerful reminder that changes can lead to phenomenal results, especially when you find a program that resonates with you.

Let’s all cheer Tina on as she continues on this path! Keep up the fantastic work, Tina! Your journey motivates us all to stay committed and strive for our own health goals.

16/02/2026

Are supplements just expensive p*e?
Good question!

Like many things in nutrition there is a great deal of nuance. And I could bang on about it for ages, but here’s some basics which might help you make good decisions for your health.

First things first.

If you’re taking any type of Vitamin or other supplement - well done 👍
You’re taking steps to improve your everyday health.

Unfortunately, yours may fall into the “expensive p*e” catagory.
Let’s be clear - It’s not your fault.
These things are very well marketed, often by celebrities or healthy looking sports people.

The object of this post is to hopefully steer you in the direction of getting the most effective supplementation so you’re getting the most bang for your buck 💴

Let’s dig in 🪏

🎯 The best thing you can do if you’re thinking of supplementing is to get a blood test done. Remember - test, don’t guess! That way you can identify exactly where the deficiencies are and you have the best chance to address them and start feeling better.
Taking a generic “multivitamin” Is usually a waste of time and money for most people.

🎯 Bioavailability matters! This basically refers to how much of a vitamin or mineral your body can absorb, and how effectively it does so.
Generally, synthetic vitamins are not absorbed as well as natural vitamins from food. And just like anything else you buy off the shelf - there can be big differences in quality.
Hint, vitamin or mineral supplements you buy from a supermarket are generally mass-produced with low quality ingredients.
You guessed it - expensive p*e.

🎯 When it comes to minerals like Magnesium and Zinc, there are different types - and they all perform different functions in the body.
Confusing, right?? 🤬

For example, did you know there are 10 different forms of Magnesium?
Here’s a rundown of a couple of the most common:
Magnesium Glycinate - great for sleep
Magnesium Citrate - helps constipation
Magnesium Chloride - relaxes muscles

So if you’re having trouble sleeping and take Magnesium Citrate, you could be in for a long night 😳

🎯 Your best source of vitamins and minerals is always food. Always.
If you get tested and you’re low in a couple of things, the most effective way to address it is to tweak your diet.
Meat, fish, eggs, fruits & veggies will sort you out in no time. A bit less food out of a packet or box and a bit more that you cook at home will do wonders.

🎯 Common medications deplete your body of vitamins and minerals.
If you’re taking medication for blood pressure, cholesterol, diabetes, reflux or depression - then I’d strongly recommend getting your levels tested. Mineral depletion can range from moderate to severe.

Do some self-diagnostics and know your levels. Then you can take effective steps to improving your health ✅

07/02/2026

Wise words from the Champ 🥊 🥊

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 💪