Functional Health Institute of Atlanta

12/14/2025

Whole-human care (the clinic voice)

Some people don’t need more motivation. They need a regulated nervous system and a clean plan.

Whole-human care means we look beyond labs:

sleep architecture
stress physiology
breath + heart rate patterns
home environment
money stress
identity pressure
boundaries
rhythms that your biology can actually sustain

Because when you’re stuck in “anxious toil,” it’s not just mental.

It’s systemic.

Start here this week (simple, not perfect):

Morning: sunlight + hydration
Day: walk after meals
Evening: dim lights + phone away
Weekly: 15-minute money reset
Daily: one stop rule

12/13/2025

The performance paradox (why pushing harder stops working)

The harder you force results, the more your physiology fights you.

Here’s the paradox:

When you’re in threat mode, your body prioritizes survival:
sleep gets lighter
hunger signals get louder
cravings increase
recovery slows
mood tightens
patience drops

So you push harder… and it works less.

Mini self-test:

Which one shows up first when you’re under pressure?

sleep / cravings / anger / anxiety / pain / burnout

Today’s protocol (the “anti-grind stack”):
Walk 10 minutes after your biggest meal
Protein first at the next meal
5 minutes nasal breathing before bed
One stop rule for tonight (example: “screens off at 9:30”)

12/12/2025

Money stress is biology

Money stress doesn’t live in your budget. It lives in your nervous system.

When finances feel uncertain, your brain interprets it as threat.

Threat creates urgency. Urgency creates:
impulsive spending (short-term relief)
avoidance (don’t look at the account)
or hoarding fear (tight chest, constant worry)

Mini self-test:

Do you avoid checking your numbers because you fear what you’ll feel?

Friday 15-minute money reset:
Look at balances (no stories, just facts)
Identify the next 7 days: what’s due + what’s optional
Choose ONE move: cut one expense, call one bill, automate one transfer
Stop. (Don’t Spiral)

12/11/2025

Your house is a nervous system signal

If your home feels chaotic, your brain never gets the message: “We’re safe.”

Functional medicine isn’t just supplements. It’s inputs:

light
noise
clutter
screens
unresolved tasks in your visual field

That stuff keeps your nervous system “on.”

Mini self-test:

Walk into your kitchen.

Do you feel: calm / neutral / tense?

10-minute home protocol (do it once):

Clear ONE surface (counter, desk, nightstand)
Set tomorrow’s water / coffee / keys (reduce morning cortisol spikes)
Choose one cue of safety: dim lamp + quiet music + no news

12/10/2025

The significance trap (and how your body pays the bill)

If being “useful” is how you feel safe… you’ll eventually pay with hormones, mood, or metabolism.

This is the loop I see all the time:

Pressure to be seen → Overfunctioning → Exhaustion → Irritability → More pressure

Body signs you’re overfunctioning:
cravings (especially late day)
mood swings / short fuse
headaches / jaw tension
gut tightness or reflux
low motivation for things you used to enjoy
workouts feel harder than they should

Mini self-test:

What’s driving you today—purpose or pressure?

Today’s protocol (2 decisions):

Pick ONE “needle-mover” task (the one that truly matters)
Add a “stop rule”: “When this is done, I stop.”
(Your nervous system needs finish lines.)

12/09/2025

The cortisol curve + the late-night brain

If your best thinking happens at 10:30 PM… your cortisol rhythm might be flipped.

Many high performers run this pattern:
mornings = slow start / caffeine dependency
afternoons = second wind
evenings = “finally I can think”
nights = insomnia, doom scrolling, snacks, or “one more task”

Functional medicine frame:
That’s often a sign your nervous system is spending too much time in high alert. It’s not a character flaw. It’s a body pattern.

Mini self-test:
What’s your “tired-but-wired” score tonight (0–10)?

Tonight’s protocol (stack these):
Caffeine cutoff: 8 hours before bed
Lights: dim 60 minutes before bed
5 minutes “physiological sigh”: two short inhales + long exhale (repeat 8–10x)
Phone out of bed area (even 6 feet helps)

12/08/2025

When grind is actually a stress response

If you can’t stop working… it might not be “drive.” It might be dysregulation.

There’s a type of productivity that’s clean and focused.

And there’s a type that’s fueled by threat.

Functional medicine translation:

When your brain perceives “I must prove myself / I can’t fall behind,” your body often runs a sympathetic stress program (adrenaline + cortisol). You’ll look productive… but you’ll feel wired, urgent, and never done.

Quick self-test (be honest):

✅ hard to relax even when you “have time”

✅ late-night brain, scrolling, snacking, or planning

✅ shallow breathing / tight chest

✅ sleep doesn’t refresh you

✅ you’re “tired” but restless

Today’s protocol (10 minutes):
5-minute walk outside (sunlight if possible)
2 minutes slow nasal breathing (inhale 4, exhale 6)
Write ONE sentence: “The outcome I’m trying to force is ____.”

12/02/2025

⏳ When Fasting Turns Into Stress: Why Late-Day Cravings Hit Hard

Fasting is powerful —

but fasting too long (especially for insulin-resistant people) can backfire.

Here’s why:

When the body goes too many hours without nutrients, cortisol rises to keep you going.

Cortisol raises blood sugar.

Blood sugar raises insulin.

Insulin makes you crave carbs.

Your body is trying to fix a problem…

by pushing you to eat.

Tip:

If you’re fasting, aim for a 12–14 hour fast, not 18–20.

And break your fast with protein + fiber, not sugar or carbs.

If you get shaky, anxious, irritable, or dizzy after a fast — fasting is not your friend right now. You need predictable fuel on a 2–3 hour schedule until blood sugar stabilizes.

12/01/2025

11/30/2025

The 7-Day Holiday Detox Protocol (Your Metabolism Will Thank You)

🎁 This is your pre-Christmas protection plan — a 7-day metabolic tune-up.

Here’s the protocol you give your followers:

🟩 Day 1–7 Detox Rhythm

Morning:

• Electrolytes

• Hydration

• Protein + greens

• Light walking

• Magnesium

• Digestive enzymes

Lunch:

• Protein first

• Veggies second

• Healthy fats third

• 10-minute walk

Afternoon:

• Fiber scoop

• Hydration again

• Avoid sugar

• 5 minutes of diaphragmatic breathing

Evening:

• Bone broth

• Light dinner

• No screens after 9

• Sleep by 10

Supplements (generally safe for most people):

– Omega-3s

– Magnesium

– Probiotics or GI support

– Clearvite

– Vitamin D

– Electrolytes

– Digestive enzymes

This is the protocol that keeps people from “crashing” between Thanksgiving and Christmas.

Comment HOLIDAY for the full PDF.

11/29/2025

Why Your Skin and Hormones Freak Out After Holiday Eating

🌋 Acne, hair loss, puffy eyes, swelling, bad sweat smell — these aren’t cosmetic. They’re detox signals.

The symptom list from Category IX explains the holiday crash perfectly:

– Acne

– Hair loss

– Bloating

– Body swelling

– Hormone imbalances

– Weight gain

– Poor bowel function

– Foul-smelling sweat

These happen because:

1️⃣ The liver is overloaded

2️⃣ Gut bacteria shift quickly

3️⃣ Toxins recirculate

4️⃣ Estrogen reabsorbs

5️⃣ Blood sugar spikes repeatedly

6️⃣ Inflammatory molecules rise

Your body isn’t punishing you —

it’s asking for help.

Comment SKIN for the “Holiday Hormone & Skin Rescue Guide.”