Insight Functional Health

Insight Functional Health Medical Dr | Precision Functional Medicine | Autoimmune & Fatigue Expert☎️Telehealth: MD•DC•VA•FL

This Easy Fall Sheet Pan Dinner is so good that you'll want to make it all year long!IngredientsFor the Marinade1/4 cup ...
11/05/2025

This Easy Fall Sheet Pan Dinner is so good that you'll want to make it all year long!

Ingredients
For the Marinade
1/4 cup olive oil
1 teaspoon salt, plus more to taste
1/4 teaspoon black pepper
1/4 teaspoon sweet paprika
2 teaspoons fresh thyme
2 tablespoons dijon mustard
1 tablespoon honey
1 tablespoon apple cider vinegar

For the Chicken Sausage & Veggies
1 pound chicken apple sausage (5 links), sliced into rounds
1 pound sweet potatoes, peeled and diced
1 small to medium red onion, diced into large chunks
16 oz brussel sprouts, halved
5 cloves garlic, minced
chopped parsley and green onion, for serving

Instructions
Preheat oven to 425 degrees.
Make the marinade: Whisk together all of the marinade ingredients until well combined.
Add the sausage, sweet potatoes, red onion, Brussels sprouts, and garlic to a large mixing bowl. Pour the marinade over the sausage and veggies and then toss until well combined.
Transfer the sausage and veggies onto a large sheet pan lined with parchment paper and arrange in a single layer, making sure the Brussels sprouts are cut side down.
Bake the chicken sausage and veggies for 25-30 minutes or until the potatoes are tender, tossing halfway through.
Remove the sheet pan from the oven and sprinkle a bit of parsley and green onion over top.
Serve immediately and enjoy!

Recipe adapted from: https://allthehealthythings.com/fall-sheet-pan-dinner

Bloating. Constipation. Gas. Food reactions. The endless "what can I even eat?" cycle.Gut symptoms can take over your li...
11/04/2025

Bloating. Constipation. Gas. Food reactions. The endless "what can I even eat?" cycle.

Gut symptoms can take over your life, but they don't have to be permanent.

When we work together, we'll uncover:
- What's happening in your microbiome
- Whether inflammation is keeping your gut on high alert
- What your body actually needs to heal, not just what to eliminate

And most importantly, we'll do it in a way that feels nourishing, not restrictive.

Let's get clear and build a plan that works.

A new CDC report just confirmed something many of us suspected, over 55% of the average American's calories now come fro...
11/03/2025

A new CDC report just confirmed something many of us suspected, over 55% of the average American's calories now come from ultra-processed foods.

Ultra-processed foods are the packaged, shelf-stable, highly refined products that often contain artificial flavors, preservatives, seed oils, emulsifiers, and added sugars.

Here's why this matters:
- These foods disrupt your gut microbiome
- They drive chronic inflammation
- They spike blood sugar and promote insulin resistance
- They make it harder to feel full and more likely to overeat

Simple swaps to lower your ultra-processed load:

- Cook a big batch of real food staples each week
- Choose unsweetened, plain versions (yogurt, nut butters, milks)
- Replace packaged snacks with whole food ones (nuts, hard-boiled eggs, fruit + nut butter)
- Shop the perimeter of the store more than the center aisles

When symptoms flare, bloating, fatigue, skin issues, or autoimmunity, many people assume they need to go ultra-restricti...
11/02/2025

When symptoms flare, bloating, fatigue, skin issues, or autoimmunity, many people assume they need to go ultra-restrictive with their diet. And yes, short-term elimination can help uncover food triggers, but long-term healing is more about what you add in than what you cut out. You don't have to live on five "safe" foods to feel better.

Here's what to prioritize for long-term gut and immune support:

- Colorful veggies for fiber and antioxidants
- Clean proteins to support tissue repair
- Healthy fats for blood sugar and hormone balance
- Fermented or bitter foods to support digestion

Healing doesn't mean restriction forever, it means nourishment, diversity, and rebuilding resilience.

You don't always need a full workout to reset your body. Sometimes, just a few minutes of intentional movement, a "movem...
11/01/2025

You don't always need a full workout to reset your body. Sometimes, just a few minutes of intentional movement, a "movement snack", is enough to lift your energy, clear brain fog, and bring your nervous system back online.

When you sit for long periods, your body shifts into a low-energy, high-stress state. Circulation slows. Breathing becomes shallow. Focus fades.

Try these quick movement snacks throughout your day:
- 1 minute of standing quad or hip stretches
- 5 deep breaths with arms overhead
- 2-minute walk, even just around the room
- 10 air squats or chair dips
- Barefoot balance on one leg while brushing teeth

Start adding these in every 30-60 minutes during work hours.

Halloween doesn't have to throw your health off track. Here are a few easy ways to enjoy the fun without the crash:Eat a...
10/31/2025

Halloween doesn't have to throw your health off track. Here are a few easy ways to enjoy the fun without the crash:

Eat a real meal first. A protein-rich dinner can help curb sugar cravings and prevent that post-candy energy dip.
Choose treats that don't hit as hard. Dark chocolate, nut-based bars, or smaller portions can satisfy without the blood sugar rollercoaster.
Watch the late-night sugar. Too much candy (and screen time) before bed can mess with your sleep, especially for kids!

Let's be honest...You're tired but wired.You snap at little things.You hold back tears until you're alone.You smile and ...
10/30/2025

Let's be honest...

You're tired but wired.
You snap at little things.
You hold back tears until you're alone.
You smile and say "I'm okay"... because it feels easier than explaining.

Suppressing your emotions is not resilience, it's a nervous system coping mechanism, and your body keeps the score.

Stress hormones stay high. Digestion suffers. Sleep declines. Healing stalls.

True healing isn't just about labs and supplements. It's also about rewiring stress patterns, breathwork + vagus nerve support, and nervous system regulation

10/29/2025

Feel like your energy taps out before you even clock in? 😴☕ No, it’s not just stress. If dragging through each day is your new normal, there’s a hidden reason your doctor may have missed. Imagine actually feeling refreshed… What if the answer’s simpler than you think? ✨ Comment “book” to schedule a free consultation.

Is it really IBS... or just a misdiagnosed gut imbalance? Let's break this down.IBS (Irritable Bowel Syndrome) is often ...
10/29/2025

Is it really IBS... or just a misdiagnosed gut imbalance? Let's break this down.

IBS (Irritable Bowel Syndrome) is often a default diagnosis when doctors can't pinpoint a cause for bloating, pain, constipation, or diarrhea. But IBS isn't a root cause, it's a collection of symptoms.
And here's what might actually be behind it:

SIBO: an overgrowth of bacteria in the small intestine that creates gas, bloating, and motility issues
Candida: yeast overgrowth triggered by sugar, antibiotics, or stress
Parasites: yes, even in developed countries. They're more common than you think
Food sensitivities: that activate inflammation and wreck your gut lining

Functional medicine uses advanced testing to identify what's really going on, so you don't have to play guessing games with your health. We can help!

10/29/2025

It’s in almost every medicine cabinet. 💤🤧 Most people assume it’s safe just because it’s easy to grab off the shelf, but long-term use could come with serious risks. I’m not here to scare you, but you deserve to know what one common allergy med might be doing to your brain. Especially if you or someone you love takes it regularly for sleep or sinus issues. Sometimes it’s not about fear, it’s about informed choices. Share with someone who needs to hear this.

Wellness doesn't have to be a checklist of high-effort rituals. It doesn't have to take over your life. Some of the most...
10/28/2025

Wellness doesn't have to be a checklist of high-effort rituals. It doesn't have to take over your life. Some of the most powerful healing work comes from doing less, but doing it consistently.

Start here:

Eat enough real food (with protein at every meal)
Prioritize deep sleep
Stabilize blood sugar
Support your nervous system daily (walks > workouts, breath > burnout)

That's it. That's the baseline.

When you focus on the foundations, everything else works better and feels lighter. If wellness feels like a second job, let's simplify it. Book your consultation today.

Craving sweets 24/7? Constantly reaching for snacks? You're not undisciplined. You're likely underfed. Especially on pro...
10/27/2025

Craving sweets 24/7? Constantly reaching for snacks? You're not undisciplined. You're likely underfed. Especially on protein.

When you skip protein at breakfast or snack on carbs all day, your blood sugar crashes, and your body sends you an SOS in the form of cravings.

Here's what protein does that helps stop the craving spiral:

Balances blood sugar so you don't crash and binge
Helps you feel full + stable longer
Provides amino acids that support neurotransmitters (aka mood, focus, motivation)
Reduces the "stress" signal that triggers emotional eating

Aiming for 25-30g of protein at each meal can be a game changer, especially for women.

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8403 Colesville Road Ste 1100
Silver Spring, MD
20910

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