Pharm To Function

01/05/2026

What if the first step to lowering blood pressure wasn’t harder workouts or another prescription — but teaching your blood vessels how to relax again?

New research suggests that structured heat therapy, paired with foundational lifestyle changes, can lower blood pressure, improve artery flexibility, and restore vascular responsiveness without creating additional physical stress. For many people dealing with hypertension, joint pain, fatigue, or recovery concerns, this approach is a bridge back to better cardiovascular function.
Heat Therapy Works Like “Passive Exercise” for Your Heart
In a Journal of Applied Physiology study, adults in their sixties used heat therapy four times per week for eight weeks. The result was a 5 mm Hg drop in systolic blood pressure, roughly equal to a 10% reduction in heart attack and stroke risk.
How it helped:
• Blood vessels dilated, improving circulation and reducing resistance
• Nitric oxide production increased, helping arteries relax
• Heart rate elevated slightly, similar to light exercise, without strain
• The vascular system adapted gradually, building resiliency over timeThis mirrors the cardiovascular benefits of moderate exercise — even for individuals who cannot yet tolerate consistent training.
A Practical At-Home Starting Point
• Warm bath or hot water immersion, 100–104°F for 15–25 minutes
• 2–4 sauna or heat sessions per week, starting short and building gradually
• Rehydrate afterward and restore minerals to stabilize blood pressure
• Use heat therapy as a stepping stone if exercise is currently challenging
This isn’t a replacement for movement — it is a tool that makes movement more accessible.
Support the System, Not Just the Numbers
Blood pressure improves when the environment the heart is working in improves. That includes:
• Better sodium–potassium balance through whole foods
• Removing seed oils that increase oxidative stress on arteries
• Daily walking or gentle aerobic activity as tolerated
• Regular sunlight exposure for nitric oxide and circadian support
• Nervous system regulation: slower breathing, slower meals, slower mornings
Hypertension isn’t just about pressure — it’s about physiology.
Change the inputs, and the outputs begin to move.
Want a step-by-step plan to reduce blood pressure naturally? My HTN ebook walks through lifestyle medicine foundations including nutrition, heat therapy, exercise progression, electrolytes, nervous system regulation, sleep strategy, and targeted supplementation.
Download it here:
https://shop.pharmtofunction.com/b/cieSz

01/04/2026

The most overlooked natural weight-loss support isn’t a supplement, a drug, or a fad.
It’s a sour, cranberry-like flower that has been studied for fat loss, satiety, liver health, and metabolic repair: hibiscus.
Hibiscus sabdariffa — also known as Roselle or “Florida cranberry” — has been used for centuries across Africa, Asia, and the Caribbean.
Today, research shows it contains bioactive compounds with powerful anti-obesity and metabolic benefits.
Inhuman studies, hibiscus extract has been shown to:
– Reduce body weight and BMI
– Decrease body fat and abdominal fat distribution
– Improve fatty liver markers
– Lower free fatty acids
– Increase feelings of fullness
Why it works: hibiscus is rich in anthocyanins, flavonoids, chlorogenic acid, quercetin, and tiliroside — compounds shown to regulate hormones, reduce inflammation, improve lipid metabolism, and support liver fat breakdown.
Hibiscus targets obesity from multiple angles by influencing:
– Energy metabolism
– Oxidative stress
– Inflammatory pathways
– Hormones and peptides
– Digestive enzymes
– Even epigenetic signaling
Easy ways to use it daily:
– Hibiscus tea (hot or iced)
– Hibiscus extract
– Use the calyces in sauces, jams, dressings, salads, or desserts
– Replace cranberries or rhubarb with chopped hibiscus for a tart flavor
In one study, drinking hibiscus tea increased satiety, reduced hunger, and even increased fat burning after meals — especially in women.
A simple daily cup may support weight control, metabolic health, blood pressure, and overall cardiovascular wellness.

12/29/2025

The fruit that rivals statins?
Amla (Phyllanthus emblica), also known as Indian gooseberry, has been shown in clinical studies to lower LDL cholesterol and triglycerides while raising HDL—without the side effects of statins.
It’s rich in vitamin C, polyphenols, and tannins that protect LDL particles from oxidation and improve endothelial nitric oxide function—helping your arteries stay flexible and resilient.
How use:
Take 250–500 mg standardized extract twice daily, or enjoy fresh/dried amla fruit or powder mixed in warm water or smoothies.

Studies show amla can lower inflammation markers like CRP, enhance glutathione, and improve blood vessel function within 12 weeks.
Tip:
Pair with green tea or turmeric for a synergistic antioxidant effect.
Research in menopausal women shows that black seed and amla together improve lipid balance, insulin sensitivity, and bone markers.
Amla helps maintain vascular elasticity, supports collagen, and protects mitochondria from oxidative damage.
Perfect for hormone transition years when cholesterol, blood sugar, and inflammation tend to creep up.

Prefer a supplement. Check it out on my Fullscript dispensary - https://us.fullscript.com/welcome/pharmtofunction

12/26/2025

Doing “everything right” but weight won’t budge?
It may not be calories.
It may be cellular signaling.Coleus forskohlii helps support fat loss by improving how your cells respond to metabolic and hormone signals.I explain it simply here 👇
https://www.pharmtofunction.com/coleus-forskolii-weight-loss-support

12/24/2025

Most people think of light as something we simply see.
But light is actually one of the most important signals for our hormones, mitochondria, metabolism, sleep, and mood.The type of light we get each day can improve (or disrupt) our energy, circadian rhythm, and even our long-term health.
I wrote a full breakdown on how sunlight, incandescent light, and even red/infrared wavelengths support cellular function and why modern indoor lighting creates a form of “light deficiency.”
Read the full article here:

Learn how sunlight, incandescent light, and photobiomodulation support circadian rhythm, mitochondrial function, mood, sleep, and metabolic health.

12/22/2025

✨ Turmeric extract prevented 100% of prediabetics from developing diabetes in a human study.
In a 9-month randomized, double-blind, placebo-controlled trial (Diabetes Care, American Diabetes Association journal), none of the participants taking turmeric extract developed Type 2 diabetes — while 16% of the placebo group did.
💛 Turmeric (curcumin) improved:
• Beta-cell (pancreas) function
• Insulin sensitivity
• Adiponectin (an anti-inflammatory hormone)
🌿Given that up to 40% of adults aged 40–74 are prediabetic, these results are remarkable.
It's not magic — it’s mitochondrial, metabolic, and anti-inflammatory medicine from nature.📚 Study: Chuengsamarn et al., Diabetes Care (2012) PMID: 22773702

12/20/2025

Everything’s Mitochondria These Days — and That’s Not a Bad Thing

There’s an old line from the movie Fletch:“It’s all ball bearings these days!”
In health care, it feels like everything is mitochondria (and microbiome) these days — and honestly, that’s not a bad thing.Your mitochondria are the cellular engines that power energy, repair, and metabolism.
Your microbiome is the control network that regulates inflammation, immunity, and hormones.When you nourish both — through real food, movement, sunlight, and sleep — your body naturally starts to heal. You don’t need a new trend or detox.
You need to feed your cells and your microbes.Because when those systems work, everything else falls into place.
🩵 Key takeaway:
Fix the mitochondria.
Feed the microbiome.
The body remembers how to heal.

Check out my article at https://www.pharmtofunction.com/everythings-mitochondria-and-microbiome-these-days-and-thats-a-good-thing

12/19/2025

Most people still think “walking more” is enough to reverse insulin resistance.
It’s not.
A new meta-analysis in older adults with type 2 diabetes found that resistance training consistently improved insulin sensitivity, lowered inflammation, and increased metabolic health — more effectively and more reliably than most standard lifestyle interventions. And the dose wasn’t extreme:
2–3 full-body strength sessions per week = measurable improvement in glucose control.
Muscle isn’t just “nice to have.”
Muscle is metabolic medicine.
WHY IT MATTERS - If you’re trying to lower blood sugar, lose visceral fat, improve energy, or age better, strength training is a non-negotiable pillar — even more powerful than many diets.
Save this post if you’re building a longevity-focused routines.
Share with someone who still thinks walking is “enough.”

12/17/2025

Most people think carrots are just a “healthy snack”… but one tiny compound inside them can rebuild your gut and strengthen your immune system in weeks.
Carrot fiber contains a rare prebiotic called RG-I that works in small doses to shift your microbiome toward beneficial bacteria like Bifidobacterium and Faecalibacterium.
Studies show just 300–500 mg daily can:
Improve stool consistency
Increase butyrate production
Activate natural killer cells
Reduce inflammatory byproducts linked to asthma, fatty liver, and cancer
Strengthen the gut–lung immune axis
It even fuels your microbes to produce a protective antioxidant shown to support your brain, heart, and liver.
If your gut is inflamed, calm it first—then add carrot fiber for a powerful microbiome and immune upgrade.

12/15/2025

What if you could boost your VO₂max, improve lymph flow, and get joint-friendly cardio… all in under 30 minutes?
Rebounding (mini-trampoline training) delivers:
✨ Low-impact, high-intensity cardio
✨ Better balance & core activation
✨ Lymphatic + microcirculation boost
✨ Lower RPE (feels easier than running!)
✨ Great for metabolism & mitochondrial health
✨ Fun = you’ll actually stick with itAnd if you want to take it up a level… try the Norwegian 4×4 on the rebounder:4 minutes hard (breathy, fast bounce)
3 minutes easy
Repeat × 4 (28 minutes total)One of the most research-backed ways to improve fitness — now joint-friendly and way more fun.

12/12/2025

Cocoa as medicine? New clinical data says yes.

A major analysis from the COSMOS trial just found that a daily cocoa extract supplement (500 mg cocoa flavanols with 80 mg epicatechin) lowered high-sensitivity CRP by 8.4 percent per year in older adults. hs-CRP is one of the most reliable markers of chronic, silent inflammation that accelerates aging and cardiovascular disease.
This helps explain why earlier COSMOS data showed a 27 percent lower risk of cardiovascular mortality in the cocoa-extract group.The benefits came from standardized cocoa flavanols, not chocolate bars.
Unlike dark chocolate, clinical-grade cocoa extract delivers consistent flavanol levels without sugar or fat and supports nitric oxide signaling, endothelial health, and healthy immune balance.
This emerging research suggests cocoa extract may play a supportive role in calming inflammaging and improving heart and vascular resilience over time. It is not a replacement for nutrition, movement, or sleep, but it may be a useful tool for people looking to age with stronger cardiovascular and immune health.
If you are considering a cocoa supplement, choose one standardized for flavanol content, third-party tested, and transparent about heavy-metal screening.

12/10/2025

Dr. Daniel Amen was recently on Tucker Carlson discussing the mental health crisis, and it immediately brought me back to the first time I studied his BRIGHT MINDS framework during my functional medicine courses.It was one of those lectures that reshaped the way I think about brain health.Most people are told that depression, anxiety, brain fog, or memory decline are random or strictly genetic. But Amen’s BRIGHT MINDS model breaks down the actual drivers of brain dysfunction in a way that is both comprehensive and actionable.BRIGHT MINDS is an acronym for:• Blood Flow
• Retirement/Aging
• Inflammation
• Genetics
• Head Trauma
• Toxins
• Mental Health
• Immunity/Infections
• Neurohormone Problems
• Diabetes/Blood Sugar
• SleepWhen you understand these levers, mental health is no longer something that “just happens.”
You can systematically address the contributors and create real change.His YouTube talk covers all of this in depth—nutrition, hormones, blood flow, toxins, infections, trauma, and lifestyle.
If you care about longevity, mental clarity, preventing cognitive decline, or improving mood, this is a must-watch.The brain can heal, but only when we know what’s harming it and what strengthens it.

https://youtu.be/2wSSAJKmZ1k?si=QXg8aUfxWlECsvMe