True Functional Medicine

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True Functional Medicine

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💚 Personalized wellness for optimal living
🎯 Target | 🔄 Restore | 🤝 Unify | ⚡ Empower
👇 Start your TRUE journey today
Call 630-580-8566 for a free consultation.

07/22/2025

🥕 Did you know that raw carrots can help your body detox excess estrogen and support hormone balance? This easy Hormone Balancing Raw Carrot Salad is a functional food designed to support gut health and natural hormone detox pathways.

🥗 Ingredients
For The 🍯 Honey Lime Dressing:
2 tbsp white or apple cider vinegar 🍎

1 tbsp lime juice (can sub for lemon) 🍋

1 tbsp dijon mustard

2 tbsp raw honey (can sub for pure organic maple syrup) 🍯🍁

1/4 cup extra virgin olive oil (can sub for avocado oil) 🫒🥑

1/2 tsp Celtic sea salt 🧂

For The Raw Carrot Salad:
1–2 large organic raw carrots, outer layer peeled and discarded 🥕

1–2 tbsp crunchy nuts or seeds such as pistachio, peanut, sesame, etc. 🌰🥜

Fresh herbs such as cilantro, mint, and basil 🌿🌱

📝 Instructions
🥄 Make your dressing by whisking all ingredients except for olive oil together in a small bowl.

💧 Slowly drizzle in the olive oil while continuing to whisk until the dressing is well combined. Set aside.

✨ Peel the outer layer of your carrot and discard it, then use a peeler to shred the carrot lengthwise into long ribbons or strips.

🥣 Add carrot ribbons into a bowl and toss in all remaining ingredients.

🥄 Drizzle the dressing over the salad, toss together, and enjoy! 😋

📌 Recipe adapted from: sofreshnsogreen.com

07/19/2025

From 'you can detox with maple syrup and cayenne pepper' or 'eating ice cubes boosts your metabolism'... we've heard it all when it comes to health advice.

We've met so many patients confused by well-meaning but off-base health tips.

So let's hear it and bust some myths... what's the craziest one you've come across? Bonus points if it made you pause and say, 'Wait... what?'

07/16/2025

You might think daily intense workouts are the secret to getting fit fast - but without proper recovery, you could actually be slowing yourself down.

Rest isn’t slacking - it’s where the real magic happens. It’s when your body heals, recalibrates, and sets the stage for real growth. Here’s what’s quietly going on behind the scenes when you give yourself a day off:

💧 Lymphatic Flow Gets Moving: Gentle movement (like a walk or stretch session) boosts lymph flow - helping your body flush out waste, calm inflammation, and support your immune system. Think of it like a cleanup crew for your insides. 🧼🧘‍♀️

💪 Muscles Get Stronger (Off the Mat): You don’t build muscle during a workout - you build it after. Your rest days are when those tiny muscle tears repair and rebuild, making you stronger and more injury-proof.

🧠 Hormones Rebalance: Going hard all the time spikes cortisol - which can throw off your thyroid, s*x hormones, and blood sugar. Rest lowers cortisol and helps reset your system so your mood, energy, and metabolism stay steady.

So if you’ve been feeling guilty for taking a day off - don’t. Your body isn’t being lazy. It’s recovering, healing, and setting you up for long-term resilience. 💖🏋️‍♀️

Rest days aren’t a luxury - they’re part of the plan. Trust the process.

07/10/2025

"Blue light from screens delays melatonin production, the hormone that helps you fall asleep. Even a little exposure in the evening can disrupt your circadian rhythm, making it harder to get deep, restorative sleep. And without quality sleep? Your brain’s emotional regulation takes a hit. Research shows that sleep deprivation increases anxiety, irritability, and emotional reactivity.

Here’s what to do to get quality, restful sleep:

🕯️ Start dimming lights and powering down screens an hour before bed
📱 Use night mode or blue light filters if you need to be online
🌿 Try magnesium or herbal supports if your mind races at night
🛏️ Aim for 7–9 hours of consistent, restful sleep

07/06/2025

If you're noticing more bruises than usual, with only light bumps or no memory of injury, your body may be trying to flag something important. Frequent bruising can be a sign of vitamin C or K deficiency, collagen loss, or liver dysfunction affecting how your blood clots. These nutrients help maintain the strength and elasticity of your blood vessels and tissues.

Your liver plays a crucial role in detoxification, hormone metabolism, and producing clotting factors. If it's overburdened, due to environmental toxins, alcohol, nutrient depletion, or a high inflammatory load, small signs like bruising can begin to appear.

Low protein intake, poor gut absorption, or long-term use of certain medications (like blood thinners, steroids, or NSAIDs) can also increase bruising risk by weakening connective tissue or impairing healing.

Want to get to the bottom of your nutrient status, gut health, or liver function? Let's talk.

07/03/2025

It’s helped millions of women take control of their reproductive health - but there’s another side to the story. While effective for pregnancy prevention, hormonal contraceptives can also disrupt the very hormones that regulate your mood, metabolism, skin, and cycle. This disruption may even make it harder to conceive when you're ready! Here are 5 ways the pill could be affecting your body:

1️⃣ Suppresses natural hormone production. By pausing communication between your brain and ovaries, your body stops making its own estrogen and progesterone.
2️⃣ Mimics a period but it’s not the real thing. That monthly bleed on the pill? It’s a withdrawal bleed, not a natural cycle.
3️⃣ Impacts mood and mental health. Many women report new or worsening anxiety, low mood, or emotional blunting on birth control.
4️⃣ Depletes key nutrients. The pill can lower levels of B vitamins, zinc, magnesium, and selenium—nutrients your hormones depend on.
5️⃣ Strains your thyroid and adrenal system. Over time, synthetic hormones can place added stress on your endocrine system, especially if you're already under chronic stress.

These effects are common, but not always talked about.

06/30/2025

"Tired of feeling drained, anxious, or out of sync with your body? These are the wellness practices to bring you back into balance and finish 2025 off as your healthiest self.

1 - Hydrate with filtered water
2- Eat whole, colorful, anti-inflammatory foods
3 - Dry brush or sauna to support detox
4 - Strength train 2–3x/week
5 - Get 7–9 hours of quality sleep
6 - Breathe, meditate, or journal daily
7 - Supplement with D, magnesium, probiotics, omega-3s
8 - Add fermented foods and enzymes for gut support
9 - Eat within a 10–12 hour window
10 - Switch to low-toxin cleaners + ditch plastics
11 - Stretch, create, or unwind for self-care
12 - Test your biomarkers regularly (and track changes!)

06/27/2025

More and more people are dealing with fatigue, hormone imbalances, anxiety, and gut issues. Our fast-paced, screen-heavy lifestyle isn’t helping either. But here’s the truth: small, consistent shifts can make a massive impact on how you feel day-to-day. Resolutions aren't just for the new year, you can start today.

✅ Eating whole, nutrient-dense meals
✅ Daily movement (strength, cardio, flexibility)
✅ Supporting natural detox and gut health
✅ Prioritizing sleep and nervous system balance
✅ Minimizing toxins in your home
✅ Getting tested and supplementing smartly

These are just some of the habits that actually work - rooted in real science and real-life results.

06/24/2025

Did you know that beets a powerhouse food for supporting your body's natural detoxification systems? Rich in betaine, beets help fuel methylation, a biochemical process essential for DNA repair, neurotransmitter production, and detoxifying hormones and environmental toxins. If methylation is sluggish (think: MTHFR gene variants, chronic fatigue, poor stress tolerance), beets can be a gentle, food-based way to help restore balance.

They also boost nitric oxide production thanks to their natural nitrate content. Nitric oxide helps dilate blood vessels, improve oxygen delivery, and support healthy circulation—all of which enhance your body’s ability to transport nutrients and eliminate waste efficiently.

Beets also support liver health. Their compounds stimulate bile flow and help the liver process and excrete toxins. They even support phase 2 detoxification—the critical step where toxins are made water-soluble for removal.

Whether roasted, steamed, or blended into a smoothie, one cup of cooked beets a few times a week can be a simple and powerful way to nourish your detox pathways from the inside out.

06/20/2025

Glutathione is often called your body’s master antioxidant. It plays a vital role in detoxification, cellular repair, immune defense, and keeping inflammation in check. But your body needs specific nutrients to make and maintain it, and most people aren't getting enough from their diet.

Here are 5 foods (and food groups) that can help naturally support glutathione production:

1️⃣ Cruciferous Veggies: Think broccoli, cauliflower, Brussels sprouts, cabbage. These contain sulfur compounds that fuel your body’s glutathione-making machinery.
2️⃣ Garlic & Onions: Not just for flavor, these sulfur-rich alliums activate detox enzymes and provide key glutathione precursors.
3️⃣ Brazil Nuts: Just 1–2 per day can meet your selenium needs, helping to activate glutathione enzymes. Other good sources: sunflower seeds, eggs, mushrooms, wild-caught fish.
4️⃣ Colorful Antioxidants: Berries, beets, pomegranate, turmeric, and green tea are rich in polyphenols that protect glutathione from oxidative damage and premature depletion.
5️⃣ Fermented & Fiber-Rich Foods: A healthy gut means better glutathione synthesis. Add sauerkraut, kimchi, kefir, and fiber from fruits and veggies to support microbial balance and lower inflammation.

Glutathione declines with age, stress, and toxin exposure, so food-based support is essential for long-term resilience.

06/16/2025

Creamy, herby, and gut-loving, this Green Goddess Pasta packs phytonutrients, healthy fats, and fresh flavor in every bite 🌿

Ingredients
Extra-virgin olive oil
1 small shallot, chopped
5 garlic cloves, peeled and roughly chopped
Kosher salt
5 ounces baby spinach
½ cup fresh tarragon
½ cup fresh basil
¼ cup chopped fresh chives
¼ cup heavy cream
12 ounces short pasta
Ricotta cheese, to serve

Directions
Heat a few tablespoons of olive oil in a large skillet over medium heat, then add the shallot and garlic. Cook until the shallot is soft and translucent and the garlic is fragrant, about 5 minutes. Add the spinach and cook until wilted down, about 5 minutes more.
In a blender, add the shallot-spinach mixture, the tarragon, basil, chives, heavy cream and ½ cup olive oil. Blend until very smooth and creamy, scraping down the side of the blender as needed. Season to taste with salt.
Cook the pasta according to the package directions, reserving about ½ cup of the pasta water before draining. Drain the pasta, then return it to the pot. Stir in the sauce, adding pasta water as needed to coat the pasta. Serve with a dollop of ricotta cheese.

Recipe adapted from: https://www.purewow.com/recipes/green-goddess-pasta

06/13/2025

You might be doing everything right like sleping in a dark room, taking magnesium, avoiding screens before bed, but if your sleep posture is off, your body’s recovery may still be struggling.

Here’s what poor sleep positioning can silently sabotage:

🧠 Lymphatic Drainage: The brain’s glymphatic system (yes, with a g) clears out toxins during deep sleep—especially when you sleep on your side. Back or stomach sleeping may reduce this effect.
🌬️ Breathing & Oxygenation: Sleeping on your back can worsen snoring or sleep apnea, lowering oxygen flow to the brain and tissues overnight.
🌀 Spinal Alignment: Twisted or unsupported positions strain your neck and spine, triggering inflammation and morning stiffness—interrupting true rest-and-repair mode.
⚙️ Physical Recovery: Your muscles, fascia, and joints rely on aligned rest to properly regenerate. Poor posture can mean waking up sore, tense, and unrested.

So how should you be sleeping for optimal rest and recovery?

Prioritize side-sleeping (sleeping on the left side may aid digestion as well!) Use a supportive pillow to keep your neck and spine aligned and avoid stomach sleeping, it compresses your diaphragm and strains your back. Making these small changes to your sleeping position can help deeper healing at night!

Address

Glenview, IL

Telephone

+16305817600

Website

http://truefunctional.com/

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