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.

09/30/2025

Constipation can be a real drag, but these fiber-packed snacks can help get your digestive system back on track. No prunes necessary!

1️⃣ Edamame – With 8g of fiber per cup, these little soybeans are a fiber powerhouse, helping both soften and add bulk to stools.
2️⃣ Lima Beans – 10g of fiber per cup! Roast them for a crunchy, gut-friendly snack.
3️⃣ Avocados – A fiber-filled favorite! Mash on whole-grain toast for a gut-boosting snack.
4️⃣ Popcorn – A whole grain rich in insoluble fiber, perfect for a light, filling snack.
5️⃣ Pears – 6g of fiber and a natural laxative to help soften stools.
6️⃣ Whole-Grain Cereal – Look for at least 3g of fiber per serving for a quick, satisfying option.
7️⃣ Raspberries – With 10g of fiber per cup, these little berries work wonders for digestion.

Remember to stay hydrated and move your body! A little daily activity goes a long way in supporting your digestive health.

09/28/2025

Most people immediately think about what they’d do with more energy—exercise, meal prep, spend time with family, work on a passion project. But here’s the real question: why don’t you already have it?

Low energy isn’t “just part of getting older” or something you have to push through. It’s often a sign that something deeper is out of balance like nutrient deficiencies, blood sugar swings, poor sleep quality, hidden inflammation, or hormone imbalances.

Energy isn’t random, it’s something we can measure, understand, and restore by looking at the root causes instead of masking the symptoms.

So tell us in the comments—if you woke up tomorrow with an extra hour of pure energy, what would you use it for?

And if you’re ready to make that a reality, let’s uncover what’s holding you back.

09/10/2025

If you’re active, your labs should work as hard as you do. Training, running, lifting, or cycling regularly puts unique demands on your body and standard blood work often misses the subtle changes that can make or break your performance and recovery.

Taking a look deeper than basic panels can help catch imbalances early and optimize your health. For active people, this might include:

🔬 Ferritin & Iron – Low iron can mean fatigue, poor recovery, and decreased endurance.
🔬 Vitamin D – Supports bone strength, muscle function, and immunity.
🔬 Comprehensive Thyroid Panel – Ensures metabolism and recovery are on track.
🔬 Cortisol Rhythm Testing – Chronic stress or overtraining can disrupt hormone balance.
🔬 Omega-3 – Key for reducing inflammation and supporting joint health.
🔬 Blood Sugar & Insulin – Helps maintain stable energy during workouts and daily life.

These labs aren’t just about spotting problems, they’re about fine-tuning your health so you can train smarter, recover faster, and feel your best.

08/12/2025

If you find yourself dragging through the day, even after a full night's sleep, your body might be asking for more protein. Protein helps stabilize blood sugar, supports neurotransmitter production (think focus and motivation), and fuels your body's repair systems, especially when stress or inflammation are running the show.

Here are a few high-protein snack ideas to help keep your energy up (and your hormones happy):

- Hard-boiled eggs + a sprinkle of sea salt
- Roasted chickpeas or sprouted pumpkin seeds
- Wild salmon jerky or sardines with lemon
- Protein smoothie with collagen, nut butter, and berries
- Turkey or chicken lettuce wraps with avocado

Pro tip: Aim for 10–20g of protein in your snack if fatigue or blood sugar crashes are your norm.

08/08/2025

Feeling tired, gaining weight around your midsection, or craving sugar more than usual? These can be early signs of insulin resistance, a metabolic imbalance that often goes undetected until it becomes something bigger. The good news? You don't need extreme diets or complicated routines to start turning things around.

Here are 5 things we do with every client to help improve insulin sensitivity and support better energy, mood, and long-term health:

Balance blood sugar at every meal: Focus on meals that include protein, healthy fat, and fiber — especially at breakfast — to avoid the glucose spikes that drive insulin up. 🥗

Identify hidden blood sugar crashes: If you feel exhausted, shaky, or irritable between meals, that's a clue. Tracking symptoms (not just glucose) helps personalize support.

Prioritize deep, restorative sleep: Even one night of poor sleep 😴 can make you more insulin resistant the next day.

Reduce systemic inflammation: That means calming the gut, addressing food sensitivities, and supporting adrenal balance… not just cutting sugar.

Add post-meal movement: Simple walks 🚶‍♀️ after meals can significantly reduce blood sugar spikes — this one habit often surprises people with how powerful it is.

Insulin resistance is reversible with the right strategies, and it starts with tuning in, not restricting. Curious where your insulin health stands? Reach out to book a consultation or ask about lab testing options 🧪 that go beyond standard glucose checks.

08/05/2025

When stress becomes chronic, it doesn’t just affect your mood… it throws off your hormones, digestion, sleep, and immune health too. 🌀💤🧬 Cortisol - your body’s primary stress hormone - is at the center of it all.

🌿 Adaptogenic herbs can help your body better regulate stress and bring your system back into balance. Here are a few worth knowing:

🧘‍♀️ Ashwagandha – calming and grounding; great for anxiety, sleep, and cortisol regulation

⚡ Rhodiola – energizing and uplifting; helpful for mental fatigue and low motivation

🌸 Holy Basil (Tulsi) – balancing for mood, blood sugar, and immune function

🍄 Reishi – deeply grounding; supports sleep, immunity, and long-term resilience

✨ Choosing the right one depends on your unique stress pattern and symptoms.

Working with a practitioner takes the guesswork out and helps you find your best match. You don’t have to figure it out alone - we can help! 🤝💚

08/02/2025

The lymphatic system is a vital part of your immune and detoxification pathways. It moves a clear fluid called lymph through a network of vessels, nodes, and tissues to help remove waste, excess fluid, and toxins from your body.
Unlike the cardiovascular system, the lymphatic system has no central pump. Lymph relies on the movement of muscles, breath, and surrounding tissues to circulate. This makes it especially sensitive to dehydration, inflammation, and inactivity.

When lymph flow becomes sluggish, waste can build up in tissues, often leading to symptoms like puffiness, brain fog, fatigue, or recurring low-grade infections. Over time, poor lymph circulation can impact detox efficiency, immune function, and fluid balance.

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.

Address

1824 Johns Drive
Glenview, IL
60025

Telephone

+16305817600

Website

http://truefunctional.com/

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