Pharm To Function

04/17/2026

Bone health is not just about calcium.
It’s about:
• metabolism
• movement
• nutrition
• sleep
• lifestyle
I put together a 4-part series breaking down how to build and maintain strong bones from a functional medicine perspective.
Start here:

Osteoporosis is often thought of as a simple calcium deficiency problem. In reality, bone loss is a far more complex metabolic process involving hormones, inflammation, oxidative stress, nutrient status, and lifestyle factors.

04/13/2026

If you’ve ever asked, “What should I actually do for my bones?” this is for you.
Research shows that properly designed strength training can:
• improve bone density
• reduce fracture risk
• build muscle and stability
• help prevent falls
In this article, I outline a safe, step-by-step strength program inspired by the LIFTMOR trial.
Practical, structured, and designed for real-world use:

• the root causes of bone loss• the role of exercise in building stronger bones• how sleep, nutrition, and gut health influence bone metabolism

04/10/2026

Bone health is not just about exercise and supplements.
It is also influenced by:
• sleep quality
• circadian rhythm
• gut microbiome
• daily nutrition
These are often overlooked but play a major role in how your body builds and maintains bone.
In this article, I explain how these systems connect and what you can do to support them:

Emerging research shows that sleep patterns, circadian rhythm, gut microbiome health, and diet quality all play a significant role in bone remodeling.

04/06/2026

Not all exercise builds bone.
Walking and cardio are great for overall health, but they may not be enough to improve bone density.
Bones respond to specific types of stress—especially resistance training, impact loading, and multi-directional movement.
In this article, I cover:
• which exercises actually build bone
• why certain sports outperform endurance training
• how to reduce fracture risk through movement
If you want stronger bones, this is where to focus:

In the first article of this series, we explored the root causes of bone loss, including oxidative stress, hormonal changes, and metabolic factors.

03/30/2026

Most people think osteoporosis is just a calcium problem.
But bone loss is often driven by deeper factors like oxidative stress, inflammation, and even iron metabolism.
If you’re only focusing on calcium, you may be missing the bigger picture.
In this article, I break down:
• osteopenia vs osteoporosis
• primary vs secondary causes
• the role of ferritin and oxidative stress
If you want to understand the root causes of bone loss, start here:

Osteoporosis is often thought of as a simple calcium deficiency problem. In reality, bone loss is a far more complex metabolic process involving hormones, inflammation, oxidative stress, nutrient status, and lifestyle factors.

03/20/2026

Highly recommend watching: *The Plastic Detox* on Netflix

This new documentary takes a deep dive into how everyday exposure to plastics—and especially **microplastics and their chemicals**—may be impacting human health.

While the main storyline focuses on **fertility and declining reproductive health**, the implications go much further.

What the documentary highlights:
* Microplastics are now found **throughout the human body** (brain, placenta, reproductive organs)
* Common plastic chemicals (like BPA & phthalates) act as **endocrine disruptors**

These compounds are linked to:
* Infertility and reduced s***m quality
* Hormonal imbalance
* Increased risk of cancer
* Obesity (“obesogens”)
* Inflammation and metabolic dysfunction ([Netflix][1])

Key takeaway:
Even though fertility is the central focus, this is really a **whole-body health issue**—affecting metabolism, hormones, cardiovascular health, and long-term disease risk.

The question the documentary explores:
*If we reduce our daily exposure to plastics… can we actually improve health outcomes?*

This is highly relevant to:
* Metabolic syndrome
* Hormone health
* Chronic inflammation
* Environmental toxin load

Worth watching if you're interested in:
* Functional medicine
* Root-cause health
* Detoxification strategies
* Preventive lifestyle changes

This one will likely change how you think about **food storage, water, packaging, and daily exposures.**
https://youtu.be/Esd8PEWlt9w?si=Wvq80nPd09Q8rajK

The Plastic Detox reveals how everyday items can affect health and fertility — and how small changes can help.

03/16/2026

Feeling puffy, sluggish, or hormonally “off”?
Your liver might be asking for backup — and SP Complete® is one of the easiest ways to give it what it needs.
Why I Like SP Complete® for Detox + Hormone Reset
SP Complete isn’t a fad cleanse.
It’s a nutrient-dense functional shake designed to support the actual biochemistry of detox:
✅ Amino acids → build glutathione (your master detox molecule)
✅ Beet + carrot + broccoli phytonutrients → support estrogen metabolism
✅ Natural B vitamins → fuel methylation & liver enzymes
✅ Trace selenium → activates glutathione peroxidase for antioxidant defense
✅ Fiber + flax lignans → bind excess estrogen and support gut elimination
✅ Whole-food nutrients → reduce oxidative stress during detox
When the liver has the raw materials it needs, you detox better.
And when you detox better, hormones balance faster.
✨ Who it helps:
• Estrogen dominance
• Fatigue + sluggish metabolism
• Digestive issues
• Bloating + skin breakouts
• “Stuck” weight loss
• Post-holiday or seasonal reset
• Anyone starting a 10–21 day purification program
🥤 How to use - Blend 1–2 scoops daily with water, nut milk, or a veggie/berry smoothie.
Pairs well with cruciferous support, omega-3s, and gentle detox protocols.
🔗 Want help choosing the right detox formula? Message me and I’ll point you to the best option for your goals or create a Fullscript account and check it out for yourself. https://us.fullscript.com/welcome/pharmtofunction

03/14/2026

Cysteine = Gut Repair Powerhouse
Your intestinal lining rebuilds itself every few days — if it has the right fuel.

One of the strongest? Cysteine.
Found in eggs, grass-fed meat, wild fish, and raw dairy
📌 Activates stem cells that rebuild the gut lining
📌 Supports immune communication for faster repair
📌 Boosts glutathione (your master antioxidant)
📌 Helps the gut recover from stress, toxins, meds + inflammation
Add more cysteine-rich foods to your week and support your gut’s natural healing system from the inside out.
Your digestion (and energy) will thank you. 🙌

03/09/2026

Foods High in Glycine + Should You Supplement?
Most people don’t get enough glycine — even if they eat a high-protein diet.
Glycine is essential for collagen, detoxification, blood sugar balance, sleep chemistry, skin health, and longevity pathways.
Here's how to naturally boost your intake
⬇️Top Whole-Food Sources of GlycineHighest → moderate amounts
1. Collagen-rich cutsSkin-on poultryPork skinOxtailShort ribsShanksChicken wings / drumsticksBeef chuck roast
These contain the connective tissue where glycine is concentrated.
2. Bone broth (homemade or high-quality store-bought)
Rich in gelatin → high in glycine, proline & hydroxyproline for skin + joints.
3. Gelatin powder
Essentially pure glycine + proline. Add to tea, smoothies, or soups.
4. Fish skin & bone-in canned fish
Salmon skin, sardines with bones, mackerel.
5. Organ meats
Liver, heart, and kidney provide glycine + support methylation pathways.
6. Eggs
Especially the whites — contain glycine-rich proteins.
7. Legumes (moderate amounts)
Black beans, lentils, soybeans — not as high as collagen meats but still contribute.
Benefits People Notice With Higher Glycine Intake
Better, deeper sleep
Calmer nervous system
Improved skin texture (glycine = 30% of collagen)
Less visceral fat
More stable blood sugar
Lower inflammation
Better detox + glutathione support
Balanced methionine load (important if eating lots of muscle meat)

Glycine Supplement GuideTypical effective doses:
For sleep:
→ 3 grams 30–60 min before bed
For skin, collagen & longevity:
→ 10–15 grams/day (split AM + PM)
For metabolic support:
→ 3–5 grams with higher-carb meals to soften blood sugar spikes
Forms:Glycine powder (sweet, dissolves easily), Glycine capsules (require multiple caps to hit sleep dose), Collagen peptides or gelatin (indirect glycine sources)
When to avoid/adjust:
If you are highly sensitive to NMDA activity (rare), glycine might cause anxiety or headaches — usually resolved by lowering the dose.
Should you supplement?
Supplementing can be helpful if you:
Don’t regularly consume collagen-rich meats
Eat mostly muscle meat (chicken breast, steak, protein shakes)
Struggle with sleep
Want skin/joint support
Have blood sugar swings
Are focused on longevity pathways
Whole foods + glycine powder is the most effective combo.

03/02/2026

Want Better Endurance?
Train Your 3 Energy Systems (The Real Secret to Never “Hitting the Wall”)
Most people try to build endurance by running more miles, doing longer workouts, or pushing through fatigue.
But real stamina comes from training your energy systems, not just your willpower.
Your body has 3 engines, and when you train all of them strategically, you recover faster, perform better, and stop burning out.
Here's the breakdown ⬇️
1. Alactic System (0–10 seconds)Your explosive power engine.
Used for sprints, jumps, heavy lifts, fast punches, quick changes of direction. How to train it:
2–5 reps of heavy lifts (squat, deadlift, push, pull) 8–15 second sprints or explosive intervals. Full recovery between sets: 2–4 minutes. This increases your top-end power and helps you repeat it without gassing out.
2. Glycolytic System (20–120 seconds)Your high-intensity engine.
This is where the burn, lactate, and fatigue show up—and where you can dramatically improve your performance. How to train it:
20–40 second hard intervals (85–95% effort). Recover actively until your HR drops under ~130 bpmExercises: jump rope, pads/heavy bag, shuttle runs, high-rep bodyweight work. Training here improves lactate clearance, so you can stay strong when everyone else is slowing down.
3. Aerobic System (2 minutes–hours)Your endurance engine—and the one most people undertrain or ignore.Your aerobic system:recharges your explosive systems, helps you recover between sprints/rounds/plays, determines how long you can sustain effort before hitting the wall.
How to train it: Low-Intensity Steady State (LISS)“Nose breathing pace” or conversation pace45–90 minutes, 1–3 times per week
Examples: incline walking, cycling, light running, rowing. This builds the tank that supports everything else.
Why This MattersEvery sport — basketball, boxing, soccer, CrossFit, tennis, running — uses all three systems.
But each person has a dominant one depending on the sport and their genetics.
When you train all three together, you build:
better stamina
better recovery
stronger bursts of speed
more consistent performance
less fatigueless overtraining
more metabolic flexibility
This is how athletes perform at a high level deep into the 4th quarter, final round, or long-distance event.

02/27/2026

Herbs vs. Medications — Why It Matters
Your body is a network, not a set of switches. Herbs support systems. Medications target specific pathways.
Both have value — but they work very differently.
Learn how this distinction can change the way you think about stress, recovery, hormones, and long-term health:
👉 https://www.pharmtofunction.com/herbs-vs-medications-supporting-the-bodys-networks-vs-forcing-pathways

02/25/2026

Stress isn’t just emotional.
It’s metabolic.
When you’re under chronic stress, your cells feel it.
Hormones shift.
Energy drops.
Fat storage increases.
Recovery slows.
New research shows that stress and isolation directly change how your mitochondria — your cell’s power plants — produce energy.This helps explain why burnout feels physical, not just mental.
Calming stress chemistry starts with:
• Better sleep
• Regular movement
• Real food
• Meaningful connection

Healing your energy system heals the whole body.