4 Better Health

01/19/2026

Recovering from Flu or a Cold?

Post-viral recovery can linger well beyond the acute infection. Fatigue, brain fog, low exercise tolerance, and autonomic stress are common—even after the fever and body aches resolve.

Last week, we saw a patient who was struggling to rebound to his normal baseline 1 week after suffering from the flu. Despite rest and supportive care, his energy and mental clarity had not returned.

He elected to come in for an Immunity/Recovery Infusion.
• He tracks heart rate and HRV daily using a WHOOP device
• Within 24 hours of the infusion, his recovery metrics returned to baseline
• Subjectively, he reported restored energy, clear cognition, and full symptom resolution

This is a clear example of how targeted nutrient support—when appropriately timed—can help the body complete the recovery phase, not just “get through” the illness.

Immune recovery matters
• Viral infections significantly stress the nervous and immune systems
• Incomplete recovery can prolong inflammation and delay return to normal physiology
• Objective data (like HRV) often confirms what patients feel clinically

If you feel “stuck” after a flu or cold, immune support may help bridge the gap back to full resilience.

01/13/2026

The Nutrition Guidelines Are Changing and It’s About Time
For decades, we were taught to build our diets on grains, avoid fats, and treat protein as an afterthought. That approach has not improved metabolic health, inflammation, or chronic disease rates. In fact, it may be the driver for the current state of health for many.

The new paradigm flips the food pyramid upside down and prioritizes real food.
✨Protein is prioritized- Protein is foundational for muscle, metabolic health, blood sugar stability, hormone signaling, immune function, and healthy aging. We recommend 100g as a minimum, and for those older than 35; we recommend 1.2g of protein per ideal body weight as a minimum to maintain muscle, bone and brain health. As we’ve posted many times; Muscle is a metabolic organ and helps to stabilize blood sugar. More protein - less muscle loss (sarcopenia) as we age. This does NOT mean you will get bulky. Proteins can come from legumes, nuts, seeds, poultry, beef, fish, dairy (if tolerated) and eggs.

✨Healthy fats are back: Fats from whole food sources support brain health, hormones, satiety, and inflammation balance. Fat is not the enemy. They help to support brain health and allow us to optimally absorb fat soluble vitamins.

✨Ultra-processed foods are recognized as harmful: These foods disrupt appetite signaling, gut health, insulin response, blood sugar regulation, blood pressure and long-term metabolic resilience. In the end, reducing vitality and longevity.

✨Added sugars are minimized or removed:
Added sugars drive insulin resistance, inflammation, fatty liver disease, and cardiovascular risk all without providing true nourishment. Sugar also causes energy crashes and brain fog. Beverages and “healthy” yogurts can be the biggest offenders.

✨Whole grains are reduced; Instead of 6–10 servings daily to 2–4 servings, emphasizing quality (work at getting whole grains vs less processed such as pastas, breads, crackers, cereals, etc) and metabolic health.

We have been recommending this type of lower inflammatory, higher nutrient dense and lower glycemic eating for years in our practice. We also pair that with recommending a CGM

01/12/2026

Dairy vs Lactose Why this difference matters

If dairy does not agree with you it is important to know why. Lactose intolerance and dairy sensitivity are not the same thing and they affect the body very differently.

Lactose intolerance:
Lactose is the sugar in milk. About 65% of people worldwide have difficulty digesting it. Symptoms are usually digestive and include gas bloating, cramping and loose stools. A lactase enzyme like Lactaid or choosing lactose free dairy can be very helpful.

Dairy sensitivity:
This is a reaction to dairy proteins such as casein or whey. An estimated 20 to 30% of adults have some level of dairy sensitivity. Symptoms can go beyond digestion and include IBS symptoms, headaches, brain fog, sinus issues, skin flares, joint pain and fatigue. This reflects immune system activation not just digestion.

A broader enzyme like Enzymedica Lacto may help reduce symptoms by supporting digestion of both lactose and dairy proteins.

Important reminder ** Eggs are not dairy.

You do not have to eliminate dairy completely to start feeling better. Many people begin by using enzymes reducing portions or choosing lactose free options. Over time this can calm immune system overactivation and help prevent future inflammation and autoimmune type symptoms.

We offer food allergy and food sensitivity testing and help patients create realistic dairy alternative or dairy modified plans that support long term health.

If dairy might be contributing to how you feel we are here to help you figure it out and build a plan that works for your life.

01/11/2026

Staying healthy during Flu season is not just about avoiding illness. It is about actively strengthening your immune system so your body is prepared to respond.

The most effective immune support always starts with the foundations:
• Prioritizing restorative sleep
• Staying well hydrated
• Moving your body consistently
• Getting outside for fresh air and sunlight
• Replenishing key nutrients that support immune resilience

Even our own Dr. Zub prioritizes IV nutrient infusions to support her energy, mental clarity, and immune healthy. Especially during high-demand seasons.

Our IV suite offers targeted Immunity IVs designed to support immune function, reduce oxidative stress, and promote faster recovery. We also offer Travel IVs to support you before and after trips, as well as Recovery Infusions to help you bounce back when life, injury or surgery (or viruses) take more out of you.

Preparing your body now helps ensure you do not miss out on work, family time, activities, or travel later.
Book your infusion today https://www.4betterhealthmedicine.com/iv-infusions/ -pricing

01/10/2026

Saturday Reflection ✨A Better Way to Change in 2026

Most New Year’s resolutions fail. Not because people lack discipline, but because they skip the process of change.

Instead of setting rigid goals for 2026, consider using the cycle of behavior change as a more effective lens for building habits that actually stick.

Change happens in phases:
• Awareness – noticing patterns without judgment
• Contemplation – asking why a habit exists and what it’s costing you
• Decision – choosing a small, realistic next step
• Action – practicing that step consistently
• Reflection – assessing what worked and what didn’t
• Integration – allowing the habit to become part of your identity

This approach removes the all-or-nothing mindset and replaces it with curiosity, data, and iteration.

From Atomic Habits, a few key principles reinforce this cycle:
• Identity > Outcome – don’t ask “What do I want to achieve?” Ask “Who am I becoming?”
• Make it obvious and easy – the best habits require the least friction
• Small wins compound – consistency beats intensity every time
• Habit stacking – attach a new habit to one you already do
Example: protein before coffee, a walk after dinner, breathwork before bed

These ways of approaching habit change are not designed for short-term wins. They are built for the future. Functional Medicine helps bridge insight to action—supporting personalized habit stacking so health changes fit your life and actually last.

2026 has 12 full months, and we’re almost halfway through the first one. Imagine what becomes possible if you start now. Not just for this year, but with a long view toward 2030… or even 2040.

Change is not about willpower. It’s about designing your environment, your routines, and your expectations to support the version of you you’re building. Step by step.

Saturday is the perfect day to pause, reflect, and choose one small shift that moves you forward. List one tiny change you can add today and this week below ⬇️

12/31/2025

Welcome, 2026 ✨ Reflecting on 2025 with Gratitude at 4 Better Health

As we close the chapter on 2025, we’re taking a moment to pause, reflect, and say thank you.
This year, we had the profound privilege of walking alongside 247 new patients, supporting over 1,200 follow-up visits, and delivering 1,000+ nutrient infusions—each one representing a human being who trusted us to help them feel better, stronger, clearer, and more resilient.
Together, we surpassed our mission to help 2,025 people in 2025—not just with answers, but with a plan. A plan for 4 Better Health, deeper vitality, and a longer, more active healthspan.

We are endlessly inspired by our patients—by your curiosity, your perseverance, your willingness to look beyond “normal labs,” and your refusal to accept:
• chronic fatigue as “just stress”
• brain fog as “just aging”
• joint pain as “wear and tear”
• hormone chaos, headaches, GI issues, allergies, blood sugar or cholesterol challenges as “genetics” or “inevitable”

Your courage to ask why is what fuels our work.
Gratitude, from our hearts:
• We are grateful for the trust you place in us.
• We are grateful for the ability to practice medicine that listens, connects, and personalizes.
• We are grateful for a team that shows up every day with integrity, compassion, and relentless curiosity.
• We are grateful to do work that matters—and to carry this mission forward into 2026.
As we step into the New Year, our wish for you is simple and powerful:
✨ Put your health at the top of your priority list
✨ Demand more from your care
✨ Believe that feeling better is possible—at any age

Here’s to a safe, healthy, and hope-filled New Year, and to continuing this journey together—so you can live fully, move freely, think clearly, and stay present in the active lives you love, with the people who matter most.
— With deep gratitude,
4 Better Health Functional Medicine

12/16/2025

Effective January 1, 2026, Patient Fusion will no longer be available. We are mandated to transition from Patient Fusion to FollowMyHealth to enhance patient care. Please save any important messages from your current portal ASAP. FollowMyHealth provides secure access to your medical records, appointment details, and communication with our team. Patients will receive an email once FollowMyHealth has been set up. We appreciate your understanding and patience during this transition.

For full email follow this link https://conta.cc/3ME9fqQ

12/14/2025

Wishing everyone a safe and healthy finish to 2025 with added vitality and laughs for 2026! Happy Holidays from everyone 4Better Health.

12/14/2025

Is it time to retire Benadryl (diphenhydramine)?
A new paper in the World Allergy Organization Journal recommends reconsidering OTC access to Benadryl — and the reasoning is rooted in its long-term physiologic impact.
https://www.worldallergyorganizationjournal.org/article/S1939-4551(25)00002-X/fulltext

🧠 Why the concern? Diphenhydramine is a first-generation antihistamine that crosses the blood–brain barrier and affects multiple neurotransmitter systems. Over time, this leads to:

• Sedation / slowed reaction time — shown in some studies to impair performance more than alcohol.
• Strong anticholinergic effects — associated with memory problems and increased dementia risk with long-term or frequent use.
• Prolonged grogginess, especially in older adults (can linger up to ~18 hours).
• Limited benefit compared to newer antihistamines that work as well without the cognitive side effects.

Important clarification: We absolutely recognize the life-saving role of Benadryl in emergency situations (anaphylaxis, acute allergic reactions, when directed by a medical professional).
However, we strongly recommend avoiding routine use of Benadryl or diphenhydramine-containing products.
😴 Most OTC sleep aids contain diphenhydramine as the “sleep ingredient,” and chronic use has been linked to higher dementia risk and cognitive decline.
⚠️Children should not use Benadryl except in true urgent/emergent situations.

The bottom line: Benadryl is helpful in emergencies — but not ideal for daily allergies, sleep, or routine symptom management.

If you rely on Benadryl regularly to control allergy symptoms, it may be time for a better solution. At 4 Better Health, we assess underlying triggers and offer comprehensive allergy support—including SLIT therapy—to reduce reactivity and improve long-term tolerance.
💚 Safe, sustainable allergy management is possible. If you’re curious whether SLIT or functional medicine allergy work could help you, we’re here to guide you.



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12/13/2025

Muscle=Longevity
Weight training is insurance for your future.

Beginning in our 30s, we lose ~3–8% of muscle mass per decade if we are not actively working to maintain or build it.
After 60, that loss accelerates.
This process—sarcopenia—is one of the strongest predictors of frailty, falls, fractures, loss of independence, and early death.

Muscle is a protective, metabolic organ.
And it is the only organ system we can control. At ANY age.

Muscle matters for longevity & vitality:
• Metabolic health: Up to 80% of glucose after meals is taken up by muscle. Muscle contains insulin receptors—less muscle = more insulin resistance and higher risk of diabetes and cardiovascular disease.
• Heart & brain health: Stronger muscles are associated with lower risk of heart attack, stroke, and dementia.
• Bone protection: Muscle pulls on bone—helping maintain bone density and reduce fracture risk.
• Fall prevention: Strength and power are the difference between catching yourself… or a fall which often leads to injury which can have life altering effects.
• Independence: Muscle keeps people out of wheelchairs, nursing homes, and chronic disability.

We must shift the rhetoric around health and BMI-stop with the “skinny”.
This is about being strong enough to live your life fully—from your 40s into your 90s.

You can start at ANY age. Even 30 minutes, 3–4x/week makes a measurable difference.

Think of strength training as:
➡️ Insurance for aging
➡️ Protection against frailty
➡️ A down payment on your future independence

Strong over skinny. Always.

12/11/2025

As we head into the holiday season, your immune system and energy need as much support as you do.
Our IV Suite is open and ready to help you stay strong, resilient, and recovered with high-dose Vitamin C, immune-boosting blends, and hydration therapy tailored to your needs.

If you’re feeling run-down, fighting something off, or just want to stay ahead of the holiday stress… come recharge with us.
A 30–45 minute infusion can make all the difference. (*you do not need to be a patient to book an infusion).

Your wellness is worth prioritizing — especially now.
Call or book online to reserve your spot in the IV Suite.

12/06/2025