Dr. Kara Fitzgerald

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Sandy Hook, CT
Dr. Kara Fitzgerald

Actively engaged in award-winning clinical research on epigenetics & longevity. IFM Faculty & renowned international speaker.

Director of New Frontiers Functional Medicine & Nutrition Clinic. Subscribe to get latest content at www.drkarafitzgerald.com

04/21/2026

We’ve reduced omega-3s to soundbites.

“Anti-inflammatory.”
“Heart healthy.”
“Take fish oil.”

But the data is far more nuanced.

In this conversation with Dr. Bill Harris (co-creator of the Omega-3 Index), we unpack what actually holds up:

• Low omega-3 status is consistently linked to a higher risk of all-cause mortality, cardiovascular disease, dementia, and even self-harm
• The widely publicized AFib risk? Small, context-specific, and dose-dependent
• Higher blood levels of omega-3s are associated with lower AFib risk
• Omega-6s? Not the villain they’ve been made out to be

The real issue isn’t omega-6 overload. It’s omega-3 insufficiency.

And that shift in perspective matters clinically.

Because when we oversimplify the biology, we make overly cautious (or incomplete) decisions.

👇 Has your thinking on omega-3s changed in the last few years?

Comment OMEGA 3 INDEX and we’ll DM you the link to the full episode, or visit https://www.drkarafitzgerald.com/2026/04/21/omega-3-seed-oil-debate-harris/

04/20/2026

Everyone is talking about protein right now.

But what if we’re missing the bigger picture?

In this episode of New Frontiers in Functional Medicine, I sit down with Dr. Tom Fabian from Diagnostic Solutions Laboratory to explore something most clinicians aren’t thinking about enough:

👉 the gut–muscle axis

Because more protein doesn’t automatically mean more muscle.

It depends on:
• how well your patient can digest and absorb it
• what their microbiome is doing with it
• and whether protein is being used… or fermented

We dive into:
• why some patients don’t tolerate high-protein diets
• how poor digestion can drive inflammation + food reactivity
• the role of fiber + polyphenols in balancing protein metabolism
• and how the microbiome influences muscle, immunity, and longevity

This is a nuanced, clinically actionable conversation that challenges the “more protein = better” narrative.

If you’re working with patients on muscle, aging, or metabolic health, this one matters.
🎧 Comment GUT MUSCLE AXIS or head to https://www.drkarafitzgerald.com/2026/04/07/high-protein-gut-health/ to listen to the full podcast.

04/19/2026

Most people still think of creatine as a gym supplement. The neuroscience research says otherwise.

In one clinical trial, adding creatine to SSRI therapy, under clinical supervision, doubled remission rates in women with major depression.

The mechanism makes sense: creatine supports ATP production in neurons, and depression involves real deficits in brain energy metabolism, not just serotonin dysregulation.

In functional medicine, we take this a step further. Creatine can be a clinically useful tool, and we also want to know why brain energy metabolism is depleted in the first place.

Mitochondrial dysfunction, chronic inflammation, hormonal shifts, and nutrient deficiencies all play a role. Addressing those upstream drivers is still the goal. Creatine is one piece of a more complete picture.

Brain energy, cognitive resilience, muscle preservation, mitochondrial support. Creatine belongs in a longevity strategy.
We covered the full science: benefits, safety, dosing, and who it's actually for.

👉 Comment CREATINE GUIDE, and I'll send you the link.

04/18/2026

What you ate yesterday may be shaping how you sleep tonight. 🧠🌙

A new study tracked 3,500+ people across ~4,800 nights and looked at how daily diet changes impacted sleep within the same person.

Here’s what stood out:

✨ Fiber changed sleep architecture

Higher fiber →
• ↑ Deep sleep
• ↑ REM sleep
• ↓ Light sleep
• ↓ Nighttime heart rate
✨ Plant-forward eating = calmer nights

More plant diversity + whole plant foods →
• Lower overnight heart rate
• Faster sleep onset
✨ Meal timing affects your physiology
• Bigger evening meals → longer sleep but higher heart rate
• Earlier dinners → shorter sleep but better cardiovascular recovery

Diet, especially fiber + plant diversity, shifts your body toward a more restorative state.

If your sleep feels “off”…
It may not just be stress or screens.
It could be your last 24 hours of food.

Source: https://doi.org/10.64898/2026.02.17.26346471

Have you ever noticed better sleep after a cleaner, plant-forward day of eating? 👇

04/17/2026

Inflammation doesn’t just go away. It leaves a memory.

Even after tissues appear healed, cells can retain lasting epigenetic changes, keeping certain DNA regions more “open” and primed for future activation.

In this study, when a cancer-promoting mutation was later introduced, those “primed” tissues developed larger, faster-growing tumors compared to tissues without prior inflammation.

Why?

Because inflammation had already made pro-growth genes more accessible.

👉 The takeaway:

Chronic inflammation doesn’t just damage. It programs future risk.

This is the epigenetic bridge between inflammation and cancer.

And it’s why resolving inflammation isn’t just about symptom relief; it’s about long-term disease prevention.

Source: https://doi.org/10.1038/s41586-026-10258-4

04/15/2026

Exercise isn’t just movement. It’s molecular medicine.

As we age, physical activity does more than support strength and mobility. It directly influences gene expression, helping “turn back on” protective pathways like tumor-suppressor genes through DNA methylation.

This is where lifestyle becomes powerful biology.

For patients over 50, the right kind of exercise isn’t optional; it’s foundational.

04/14/2026

Microplastics aren’t just in the environment anymore. They’re in us.

Emerging research shows they can disrupt the gut microbiome, reduce diversity, and promote inflammation, while also stressing the gut lining itself.

The pattern is familiar: dysbiosis → barrier dysfunction → immune activation

There’s no clear way to “detox” them.

So the focus shifts: support the systems that interact with exposure.

Gut health isn’t just digestion. It’s how we process the world around us.

Source: doi: 10.3389/fcimb.2024.1492759

04/12/2026

Most people think bananas are the go-to for potassium…but they’re not the whole story.

A well-made bone broth can actually deliver more potassium, along with collagen, amino acids, and minerals that support gut health, muscle function, and recovery.

For patients focused on electrolyte balance, hydration, and whole-food nutrition, this is a simple (and often overlooked) upgrade.

It’s not about cutting bananas. It’s about expanding the conversation.

Comment BONE BROTH and we’ll send you a link to learn more about the power of broth.

04/11/2026

Fatigue. Brain fog. Loss of muscle. Labs that look fine.

The androgen blind spot is one of the most underdiagnosed issues in midlife care for both men and women.

In this webinar, we unpack why standard testing misses low androgens, what the DUTCH Test reveals that conventional panels don't, and how addressing this changes energy, resilience, and aging trajectories for your patients.

Comment ANDROGENS and we'll DM you the registration link. https://www.drkarafitzgerald.com/2026/03/31/webinar-androgen-blind-spot

📅 Thursday, April 23 | 3 PM ET

04/10/2026

We talk a lot about probiotics.

But what about the compounds that actually shift the microbiome?
These are often referred to as postbiotics, or microbiome-derived compounds that can help guide the gut toward a healthier, more balanced state.

Some of the most interesting we’re using clinically:
• Butyrate
• Urolithin A
• Ergothioneine
• Erucin (from arugula)
• TUDCA (a bile acid derivative)

These compounds don’t just “add bacteria”, they help influence the environment the microbiome operates in.

And that matters.

Because gut health isn’t just about what’s present; it’s about what’s being produced.

In practice, these can be especially helpful when:
• digestion is compromised
• protein metabolism is off
• or we’re working to shift a dysbiotic pattern

It’s a more nuanced, functional approach, supporting the ecosystem, not just the inputs.

🎧 Comment GUT MUSCLE AXIS or head to https://www.drkarafitzgerald.com/2026/04/07/high-protein-gut-health/ to listen to the full podcast with Diagnostic Solutions Laboratory

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Sandy Hook, CT

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+12033049502

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http://www.drkarafitzgerald.com/

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