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Function Health, Muswellbrook (2026)

07/01/2026

Big day for our mates in the USA, with the release of their updated Food Pyramid.

Gone are the recommendations for highly processed cereals and low fat products. In their place is a chart emphasising real, single ingredient foods and promoting protein and healthy fats (imagine that!)

It’s a huge step forward for one of the world’s biggest consuming countries of processed food and will hopefully lead to the next generation living longer and healthier lives than this one.

We could do with a similar reboot here in Australia.

We’re still demonising animal products and healthy fats, while telling people that 1/3 of their daily food intake should be bread, cereals, muffins, muesli and oats.

It absolutely boggles the mind. 🤦🏻‍♂️

But today is a day for positivity.

Functional medicine experts like Nina Teicholz have brought these new guidelines to fruition in America, and my hope is that they will help influence what we eat on a daily basis.

We followed America into the processed food abyss. Hopefully we’ll follow them out 🙏

01/01/2026

It’s that time of year again..

January is World Carnivore Month. 🥩

I try to steer clear of saying people should be on “this diet” or “that diet” because nutrition is nuanced and differs for everyone.

I will however say that if you are suffering from any of the following

👇🏼👇🏼👇🏼👇🏼👇🏼

- Sugar & Fast food cravings
- Gut issues (IBS, Leaky gut)
- Inflammation (aches and pains)
- Tiredness or fatigue
- Fibromyalgia or arthritis
- Anxiety or depression
- High blood pressure

Or you’re just looking to drop some Christmas kilos..

Then you could do much worse than jumping on the carnivore train - even just for 14 days.

Jump on the Google machine and you’ll be able to read literally thousands of testimonials from people suffering from conditions listed above who have seen dramatic improvement in just a couple of weeks.

Treat the next two weeks like a big BBQ.
Steak, chicken, lamb, pork, bacon, eggs, butter, cream.

See how you feel at the end. I’d be very surprised if you didn’t end up with similar stories to all those folks on the interwebs who have had their eyes opened to the therapeutic benefits of animal products.

Looking for a New Year’s resolution?

How about this one - stop feeling like crap 💩

14 days of BBQs. Go on, give it a go.

Thank me later 😉

26/12/2025

When people talk about the sun, they’re usually talking about heat 🔥
We’re told to stay out of the sun because we can get sunburn and that it can lead to skin cancer.

Both of these things are true.

But like many health related topics, that’s not the whole story. More on this in a minute..

While the focus is on heat from the sun, we are distracted from all the benefits of LIGHT from the sun.

Let’s dig in. 🪏

Sunlight provides incredible benefits in the following ways:

- Brain health.
Exposure to sunlight results in the production of serotonin which improves mood, and lessens symptoms of depression and anxiety. It also helps regulate your circadian rhythms, which improves mood your focus and alertness during the day and help you sleep better at night.

- Gut health.
Sunlight is crucial for mitochondrial health and immune system function.
Of course, Vitamin D is the big player here. It governs nutrient absorption, reduces inflammation, balances gut microbiome, strengthens the gut lining and promotes cell repair.
Inadequate levels of Vitamin D are associated with poor immune response (do you get sick every flu season??) and an array of gut issues such as IBD.

- Metabolic health.
Sunlight exposure produces Nitric Oxide which opens up blood vessels and reduces blood pressure. It also improves insulin resistance and fat oxidation.

- Hormone health.
Sunlight helps regulate cortisol, balances oestrogen and boosts testosterone, produces thyroid hormone, and helps production of melatonin (your natural sleep aid).

- Reduces cancer risk.
No, you didn’t read that wrong 😳

An ever-increasing amount of studies are revealing that increased exposure to sunlight results in dramatically reduced risk of breast, colon and prostate, lung cancer - and even melanoma via Nitric Oxide and Vitamin D pathways.

So, does this mean we should just be out in the sun all day?
Of course not.
Sunburn is the real deal and can 100% lead to skin cancer and many other issues.

But did you know that things like consumption of seed oils greatly increase the risk of skin cancer? A comprehave study in 1988 from right here in Australia 🇦🇺 brought this to light. 🤔
So like everything else health related, your diet can either increase or decrease your risk of disease.

Now, how do you get the benefits without exposing yourself to extra risk?

Here’s my 2 cents 🪙 🪙

* Get your exposure when the sun is bright, not hot. The 2 hours after sunrise or the hour before sunset is the perfect time.

* 20 minutes a day is enough to provide noticeable benefits. Start having breakfast or your morning coffee outside to start the day and you’re all set.

* Wear short sleeves, or no shirt (probably just the fellas actually😬) to increase the exposure through your skin, and don’t wear sunglasses - your eyes have vitamin D receptors which allow absorption, and these are blocked by wearing sunnies.

* When it’s hot - that’s the time for long sleeves and wide brimmed hats. Stay out of the heat and avoid sunburn.

If all this ⬆️ ⬆️ is too wordy, then just try this..
Tomorrow, spend 20 minutes in the morning sun having a coffee or reading the paper. If you don’t go inside afterwards feeling better than when you walked out, I’ll eat my hat.

Hopefully, after getting some more sunshine into your days, you’ll start to see the light 😉

22/12/2025

When people say..

Why should I listen to you?
You’re not a doctor.

This Is my response.

Never underestimate the experience of a person who was drowning but learned to swim in order to save their own life.
No doctor can offer that type of perspective.

I learned to swim. I had no choice.
There are plenty of us out there.

This is the new age of health advice. Real world experience from people who’ve been to the lowest depths and managed to not only survive - but thrive.

Your doctor is financially incentivised to put you on pills for life and get you out of their office in 15 minutes. They are paid to “manage” disease, not fix it.

When your incentive is to celebrate next Christmas with your family, but disease threatens to take that away - you don’t settle for band-aids.
You simply can’t afford to.

This week marks 2 years since the Christmas that was supposed to be my last. I feel better than ever and expect to be around for many many more.

I got advice that saved my life, but I had to go looking for it. And first I had to take responsibility for fixing what I broke.
That’s how it starts.

If you’re battling chronic disease and only getting 15 minutes of your doctor’s time - then you have to decide that you’re worth more.
Once you make that mindset switch, then you’re off to the races 💪

Make 2026 the year you stop settling for poor health.
You can do it - and I’m in your corner.

Have a wonderful Christmas and a healthy, happy new year ❤️

20/12/2025

Just to confirm..
I said it first, then Science confirmed it.
😜

16/12/2025

Looking for a healthy change that will give you bang for your buck if you’re not ready to overhaul your diet?

Change what you cook with.

You probably won’t even notice, but your insides will thank you.

Highly processed “seed oils” such as vegetable oil, canola oil, sunflower oil - all the ones that take pride of place on the supermarket shelves - are contributors to a host of metabolic issues.

Without getting too sciency, they contain a substance called linolaic acid, which drives weight gain, inflammation and chronic disease.

Before they get to the shops, they’re heated to extreme temps, then bleached, treated with hexane (a chemical solvent) deodorised, and de-gummed.

Sounds delicious right?

And they’re in absolutely bloody everything, from chicken nuggets to muesli bars and even a loaf of bread.

If you’re feeling brave, have a look on YouTube at the way this stuff is processed.
I have a feeling you might lose your appetite. 🤮

So what’s the alternative?
Fortunately there are plenty.

Butter, lard, tallow, olive oil (make sure it’s extra virgin and in a glass bottle) or coconut oil. All the stuff your grandmother used to cook wth (and never got sick 😉)

Get the rubbish out of your frypan, then start keeping and eye on food labels - and you’ll be making big strides towards improving your health.

Easy peasy 🤙🏽

10/12/2025

This one’s a little personal..

If you’ve been diagnosed with Pre-Diabetes, or full blown Type 2 Diabetes, your GP has most likely told you that you’ll have it forever, and the only way to keep it under control is to take a drug called Metformin for the rest of your life.

That’s what they told me, and pretty much everyone I’ve ever spoken to who is in the same boat.

Does it help “manage” your diabetes?
Yes it does.
It helps keep your blood sugar low, and activates an enzyme called “AMPK”, which is basically your body’s metabolism switch.

Does it have side effects?
You bet it does.
Common side effects include bloating, headaches, fatigue and brain fog.
In addition, it can tank your testosterone levels, and most concerning - it depletes your body of minerals. Namely B12, Folate and cQ10.

My advice? The minute your doctor tells you that you’re stuck with Diabetes for life - walk out the door. 🚪

This disease can be cured - quickly and for free.

Read that again ⬆️⬆️

Dr Ben Bikman is one of the world’s foremost experts in the field of Diabetes and Insulin Resistance.

Watch this video. Understand that with some commitment and lifestyle changes, you can rid yourself of this death sentence and feel better than you have in years.

Curious?
Ready to start?

Hit me up and I’ll give you the blueprint 💪

05/12/2025

I’ve touched on these topics subtly in the past, but I think it’s probably best that I just come out and yell it.. 📣

- Perindopril DOES NOT cure High Blood Pressure

- Alopurinol DOES NOT cure Gout

- Lipitor DOES NOT prevent Heart Disease

- Metformin DOES NOT cure Diabetes

- Somac DOES NOT cure Acid Reflux

To actually cure a disease (and yes - all these ⬆️ ⬆️ are 100% curable), you have to find and treat the ROOT CAUSE of the problem.

For example - in a majority of cases the root cause of high blood pressure, gout, and diabetes is Insulin Resistance.
I’m willing to bet you didn’get tested for it before being handed your script for a lifetime supply of pills 💊 💊

That’s why many people have more than one of these issues at once - they all stem from the same root cause.

Picture this..

Your car is making a horrible noise, and I mean really bad. Something is definitely wrong under the bonnet.

So naturally you take it to a mechanic.

He takes a look at it for 10 minutes, and hands you a pair of earmuffs.
“Problem solved!” he proudly says.

So, technically I guess he could be right.
You put the earmuffs on and you no longer hear the loud noise (the symptom).
I guess if you cant hear it, then it’s no longer a problem right?

Obviously not. 🤦🏻‍♂️

Of course, your engine still has a major issue which he hasn’t addressed (the Root Cause). And sooner or later - KABOOM 💥

This is essentially what your doctor does when they give you medication. It’s a band-aid so you don’t notice the symptoms anymore, but believe me - the issue is still there.

You’d expect more from a mechanic, so why don’t you expect more from your doctor?

Insist on a better standard of care.

Get what you’re paying for.

Ask yor doctor to identify amd fix the root cause. And if they can’t (or won’t) then get a new doctor.

Your diseases ARE curable. You can treat them and ensure they never come back.

Or you can just take pills (the earmuff option) while the root cause continues to do damage in the background.

Until one day…. 💥

**As always, this is for information purposes only. Do not stop or change medications without medical supervision **

But also, don’t be afraid to ask why your doctor isn’t trying to cure your disease rather than just treat it 🤔

26/11/2025

This is probably the best advice I can give someone suffering from a health issue, or even starting to experience symptoms.

Test. Don’t guess.

There is so much info you can get from a simple blood test. But generally, doctors will order the bare minimum.

So here’s a list of blood tests you can ask for, and what they’ll tell you.

1. CBC (complete blood count). This counts the number of red and white blood cells in your body. It’s helpful with identifying issues such as anaemia (low red blood cell count) as well as the presence of certain infections.

2. CMP (comprehensive metabolic panel). The main benefits of this test are checking your kidney & liver function, plus electrolytes and protein levels.

3. HBA1c. In layman’s terms this is a 3 month average of your blood sugar levels. This is how your doctor will test for type 2 diabetes. But it doesn’t give the full story (more on this shortly..)

4. Iron studies. As the name suggests, this measures your body’s iron levels. However, if you get this done - make sure your doctor tests for not only serum iron, but also Ferritin (stored iron) and TIBC (total iron binding capacity) to measure how iron is transported. If you have low energy during the day or suffer from muscle weakness - this is a must.

5. ESR (erythrocyte sedimentation rate). Big long name, but basically this looks at your red blood cells and helps detect inflammation and in conjunction with other tests can help detect infection, autoimmune conditions and some cancers.

6. C-Peptide & HOMR-IR. I’ve grouped these together because they both test for insulin resistance. They provide slightly different information so it’s worth getting both done. This is a must for confirming type 2 diabetes (HBA1c on its own is not enough). In addition, we know that things like high blood pressure, weight gain, skin tags and blurred vision can all be traced to insulin resistance.

7. Fasting insulin. The calculations from this test will work in conjunction with the tests above to get a complete picture of insulin resistance and how your pancreas is functioning.

8. HS-CRP (high sensitivity C-reactive protein). Another one with a big name. It’s a way of measuring inflammation in your body. The “HS” stands for High Sensitivity. It uses a more sensitive method than a normal CRP test and can detect smaller inflammation increases. If you’re suffering from weight gain, joint soreness, fatigue, or gut issues (constipation, bloating, or any other gut discomfort) - I’d be willing to bet inflammation is at the heart of the problem.

9. Urinalysis. Not a blood test, but very good for checking your kidney function. If you have itchy skin, nausea, get easily dehydrated or have fluid build up in the ankles - get this done. Also a good idea to get your iodine checked as part of this urine test.

10. Homocysteine. This looks at deficiencies in B vitamins (B6, B9, B12). High levels are an increased risk factor for cardiovascular issues. Chronic fatigue is the big symptom, but things like mouth sores, pins & needles, and feeling dizzy or lightheaded are also signs that your levels could be high.

11. Lipid panel. This measures your LDL & HDL cholesterol as well as your triglycerides. As we’ve discussed ad nauseam - don’t fall for the outdated “good” and “bad” cholesterol nonsense, but definitely pay attention to the HDL and triglycerides. They are by far the most accurate indicators of cardiovascular risk. Scroll back through this page for more info on cholesterol.

12. Lastly, test your essential minerals. Especially magnesium, potassium and phosphorus. A big portion of the population are deficient in these, and they can affect things like energy levels, vitamin D and calcium absorption, anaemia and shortness of breath.

As you know, we deal in root cause here - not band aids. Getting an accurate picture of what’s happening in your body will help you work out how to fix the issue for good.

This is just a snapshot of the tests available. If you’re having a specific issue, hit me up and I can recommend the right tests to ask for.

And if you’re on the path to taking control of your own health - I’d strongly recommend picking up a copy of a book called “Common sense labs” by Dr Ken Berry.

Lastly, if your doctor tells you that you don’t need a certain test or they outright refuse to order them - politely remind them that they work for you. If you’re convinced that a particular test will help you - then don’t take no for an answer. Too much information is always better than not enough 💪

25/11/2025

Whatever you say Doc 👌

Getting dietary advice from a doctor who received ZERO nutrition training in medical school is like coming to me for mechanical advice because I’ve driven a car before.

Note: Do NOT come to me for mechanical advice. Bad idea..🤣

17/11/2025

Wrapping up our series “Why the 🤬 am I not losing weight?”

Today, something I guarantee that you’ve never been told about as a reason for weight gain..

Vitamin & Mineral deficiencies.

It’s a looooooong list, so I’m going to summarise some of the most common.
Hopefully this will be enough to get you curious so you can then start assessing your own specific situation.

Here are some common deficiencies.

Magnesium - affects Insulin sensitivity, contributes to high blood pressure,
chronic fatigue, and cortisol levels.

Potassium - digestion problems, chronic fatigue, kidney problems, high blood pressure, reflux.

Vitamin D - immune system function, muscle soreness, bone weakness, hypothyroidism (leading to weight gain).

Copper, Zinc & Chromium - affects insulin sensitivity (leading to weight gain)

Iron - metabolism (via oxygen transport and cell energy production)

Folate (vitamin B9) - essential for amino acid metabolism.

Now this ⬆️ may just look all too confusing.
But here’s the good news.
Single ingredient, nutrient dense foods contain all this stuff.

So eat right, sleep right, and you’ll see results.

Do all this, AND hit the gym - you’ll supercharge your results.

Commit to eating real food and doing regular exercise for 90 days - you’ll be UNRECOGNISABLE 💪💪

08/11/2025

Next up in our series “Why the 🤬 am I not losing weight?”

Because you’re focussing all your energy on the gym and not enough on the frypan. 🍳

The weight loss gurus will have you believe that if you “eat less and move more” the weight will just fall off.

It’s not true.
And you know it’s not true because you’ve tried it over and over again.

Sure, you starve yourself and drop a couple of kilos, but like clockwork it always comes back. And you blame yourself for “falling off the wagon”.

In reality though, you just went back to doing what you’d always done. You never really changed anything.

You need to eat real, single ingredient food which balances your hormones and keeps your body in a continuous state of using fat as fuel.

Stop starving yourself.

Stop throwing money away on pre-workout (spoiler alert - you’re being scammed 🤦🏻‍♂️)

Stop skipping meals in favour of bu****it protein shakes.

Stop snacking on granola bars which are chock full of seed oils, preservatives and inflammatory garbage. I don’t care if the wrapper says it has 20g of Protein… it’s junk food.

And stop finishing at the gym and going out for beers and a shnitty to reward yourself for a great workout.

If you keep doing what you’ve always done, you’ll keep getting what you’ve always got.

Your body exists in one of two states -
fat burning mode, or fat storage mode.
No amount of tricep curls will cause your body to make the switch.

It’s the food you eat which activates the hormone signalling. And it’s correct hormone signalling that is going to get the weight off - and keep it off.

That’s it.
Thats the secret that none of the gurus or gym bros are telling you.

If it has one ingredient - steak, egg, carrot, apple - then eat it.

If it has multiple ingredients that you don’t recognise - don’t eat it.

Here endeth the lesson.

Get your butt off the treadmill and into the kitchen.

You’ll see results like magic.

Function Health

07/01/2026

01/01/2026

26/12/2025

22/12/2025

20/12/2025

16/12/2025

10/12/2025

05/12/2025

26/11/2025

25/11/2025

17/11/2025

08/11/2025

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