What Came Out of My First Functional Medicine Appointment
My Visit Summary
The visit summary and treatment plan were posted to the portal the next day. It was very comprehensive, outlining my issues and offering suggestions for how to start feeling better. Below is a summary of the recommendations we discussed.
Recommended Testing
Extensive blood labs
Thyroid imaging
SIBO breath test
Daily Habits — You Are What You Eat
Drink half my body weight in water each day, with 20–40 ounces consumed first thing in the morning.
Start the day with protein and fat.
Begin each meal with fiber.
Aim for 25–30 grams of protein at every meal. Several protein powders were recommended (see my Pinterest page for details).
Make smoothies using water or non-dairy milk, dark organic berries, nuts or nut butter, protein powder, and unsweetened non-dairy yogurt.
Include healthy fats like olives, avocados, extra virgin olive oil, flax seeds, eggs, nuts, and wild-caught fatty fish.
Avoid processed and packaged foods, sugar, white flour, and oils such as corn, soybean, canola, safflower, and sunflower oil.
Supplementation
Support regular bowel movements by starting magnesium citrate daily, beginning with one teaspoon and gradually increasing up to four teaspoons per day.
Body, Mind, and Soul
Strength: Do resistance training at least three times per week.
Movement: Walk, dance, and stretch regularly.
Stress reduction: Spend at least 20 minutes a day journaling, practicing yoga, taking a prayer walk in nature, meditating, or taking an Epsom salt bath.
Aim for 8 hours of sleep each night.
Contact a functional dentist to discuss replacing metal fillings that may contribute to inflammation.
Where Should I Start?
Seeing everything laid out at once felt overwhelming. I knew I had to start somewhere, so I focused on a few small, manageable steps.
I began by getting a quality water bottle, Calm magnesium powder, and Truvani protein powder.
In my next post, I’ll share how I approached these recommendations and the steps I took to set myself up for success.
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