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Tri-Cities Functional Medicine

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Johnson City, TN
Tri-Cities Functional Medicine

Holistic Health Programs -uncovering the root cause, restoring optimal health & well-being.
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09/23/2025

You may not know exactly what the future holds, but you hold the power to shape it. With intention, faith, and steady action, you’re creating something meaningful, one choice at a time. 💖🛤️

09/22/2025

Want to boost your brain health? 🧠

Choline is an important nutrient that supports your overall well-being. Although your body produces some choline, it’s essential to eat choline-rich foods to get enough. This nutrient helps with:

- Supporting healthy cell membranes

- Protecting your brain from cognitive decline

- Improving memory

- Keeping your liver healthy

- Supporting heart health

While there isn’t an official daily requirement, experts recommend aiming for 400 to 550 milligrams of choline each day. Here are some great foods to include in your diet:

🥚 Organic eggs
🍗 Meat like beef and chicken
🍖 Beef liver
🐟 Fish such as cod
🌱 Soybeans
🥔 Potatoes
🥦 Brussels sprouts
🌿 Peas and beans
🥬 Cauliflower

There are lots of tasty ways to get your choline! If you recognize many of these foods, you’re already on the path to supporting your brain and body.

Want more tips on brain health and key nutrients? Send us a message anytime! 📤💬

09/21/2025

Looking for a light and flavorful meal to brighten your week? ☀️

This Avocado & Shrimp Salad is packed with fresh ingredients and zesty flavor, perfect for warm days or a quick, nourishing lunch.

🦐 What you’ll need:

1 lb cooked shrimp, peeled & deveined

2 ripe avocados, diced

1 cucumber, diced

1 cup cherry tomatoes, halved

1/4 cup red onion, finely chopped

1/4 cup fresh cilantro, chopped

Juice of 2 limes

2 tbsp olive oil

Salt & pepper to taste

🥗 How to make it:

In a large bowl, mix shrimp, avocado, cucumber, tomatoes, onion, and cilantro.

In a small bowl, whisk together lime juice, olive oil, salt, and pepper.

Pour dressing over the salad and gently toss to combine.

Serve right away or chill it for a refreshing, feel-good dish.

09/20/2025

Are you concerned about declining bone health? 🦴

Osteoporosis causes bones to become weak and fragile, increasing the risk of fractures. It’s the most common metabolic bone disease, affecting around 200 million people worldwide. While age, menopause, lifestyle, and nutrient deficiencies are well-known risk factors, many don’t realize that certain medications can also harm bone health.

The CDC reports that nearly 74% of doctor visits involve drug therapy, leaving less than 30% focused on symptoms, lifestyle, and thorough testing. 😔 Medications are often overlooked as a cause of secondary osteoporosis, and there are few guidelines to reduce bone health risks from most drugs.

Here’s how you can take control of your bone health:

- Choose whole, nutrient-rich foods 🥗

- Try a Mediterranean diet, which is linked to a 21% lower risk of hip fractures 🥑

- Exercise regularly to build strength and improve balance 🚴‍♀️

- Get plenty of quality sleep every night 😴

- Talk to your healthcare provider about supplements that may help protect your bones from medication-related loss 💊

Always consult a trusted healthcare professional to make sure your plan fits your unique health needs. It’s possible to improve bone strength naturally and protect your health as you age.

For more advice on keeping your bones strong, give our office a call! 📞💪

09/19/2025

Progress takes time, but every step forward counts. If you keep going, change will come. If you stop, you’ll never know what was possible. Stay the course. You’re closer than you think. 🌟🍀

09/18/2025

Living with anxiety? You’re not alone. 😟 Whether it’s constant or only shows up from time to time, anxiety can affect how you think, feel, sleep, and interact with others. Even mild anxiety can be disruptive, and sometimes, it's a sign of something deeper, like an autoimmune condition or past brain injury.

The good news? Anxiety doesn’t have to be something you just live with.

With the right support, including stress management techniques, functional testing, targeted supplements, and lifestyle adjustments, you can take meaningful steps toward feeling like yourself again. 🌿

When you address anxiety at the root, you may notice:

Better, deeper sleep 💤

Stronger self-confidence 🥰

Healthier, more connected relationships 💕

Fewer lingering physical symptoms ✋

Anxiety can feel overwhelming, but change is possible. You don’t have to navigate it alone.

📞 Ready for support? Reach out to our office to get started, we’re here to help.

09/17/2025

Do you feel like you're always hungry, even after eating? 😋

Hunger is a normal signal from your body, usually triggered by the hormone ghrelin when you need energy. But sometimes, that "hungry" feeling isn't really about food.

Here are some common reasons your body might send false hunger cues:

You're not getting enough sleep 😴
Less than 6 hours a night can increase hunger hormones like ghrelin and disrupt leptin, which helps regulate fullness. Poor sleep can also cause blood sugar swings that make you crave more food.

You're under stress 😬
High levels of cortisol (your stress hormone) shift your body into survival mode, messing with hunger and fullness signals. This can lead to constant cravings and weight gain.

You're low on fiber 🥦
Fiber keeps you feeling full and supports digestion. If your meals are heavy on refined carbs and light on fruits and veggies, you may feel hungry more often than you should.

You have hyperthyroidism 🌟
An overactive thyroid speeds up your metabolism, which can cause weight loss and a bigger appetite, even if you're eating enough.

Leptin resistance ⚖️
Leptin is your "I’m full" hormone. When your body becomes resistant to it, your brain doesn’t get the message to stop eating, which can leave you feeling constantly hungry.

Sometimes, your body isn’t craving more food, it’s craving better balance. You might just need more nutrients, not more calories.

If hunger is a daily struggle, or you're curious about how hormones may be playing a role, give us a call. We can help you get to the root of it and create a plan that truly supports your body. 📞💪

09/16/2025

You were made for more than just getting by. 🌞🌼 Don’t settle for feeling “okay” when true wellness is possible. Trust that you’re worthy of the energy, clarity, and joy that come from living fully. 💫🍃

09/15/2025

Could toxic mold be the hidden cause of your chronic symptoms? 🦠

Mold is more common than you think, and some types produce mycotoxins, harmful compounds that can seriously impact your health.

Most people have been exposed to mycotoxins at some point. While not everyone reacts the same, symptoms can appear when your body’s tolerance is exceeded.

Breathing in mycotoxins can cause allergy-like or respiratory symptoms, and they often mimic other conditions, including:

Ongoing fatigue

Headaches

Anxiety or depression

Trouble sleeping

Mood swings

Chronic pain

😟 Studies show that long-term exposure may even contribute to autoimmune issues, especially in those already dealing with underlying health concerns. These symptoms often won’t improve until the root cause, mold and its toxins, is addressed.

There isn’t a single test for mold toxicity, but a combination of functional labs can help uncover hidden mycotoxins and inflammation.

If you're struggling with unexplained chronic symptoms, we’re here to help you get answers. Reach out to our office to start uncovering what’s really going on. ☎️

09/14/2025

Looking for a lighter, nutrient-packed twist on a takeout favorite? Try this Paleo Cauliflower Fried Rice! It’s colorful, flavorful, and makes the best leftovers. 😋

🥦 Ingredients

1 medium head of cauliflower, riced

1 tbsp coconut oil

1 small onion, diced

2 cloves garlic, minced

1 cup mixed veggies (carrots, peas, bell peppers)

2 eggs, beaten

2 tbsp coconut aminos

Salt + pepper to taste

Sliced green onions for garnish

👩‍🍳 How to Make It

Pulse cauliflower in a food processor until rice-like.

Heat coconut oil in a large skillet over medium heat.

Add onion + garlic and sauté until fragrant.

Toss in veggies and cook until tender.

Push everything to one side, add the eggs, and scramble.

Mix in the cauliflower rice and coconut aminos. Stir well and cook 5–7 minutes until tender.

Season, garnish, and serve!

A simple, satisfying dish that supports your wellness goals with no compromise on flavor 🍽️💚

09/13/2025

⏳ Time will move forward no matter what. Don’t let fear of how long something might take keep you from starting. Use that time wisely by taking small steps toward your goals and wellness every day. Your future self will thank you. 💚

09/12/2025

Feeling extra anxious before your cycle? You might want to check your magnesium levels.

Magnesium plays a big role in calming the nervous system, and low levels are linked to increased anxiety, especially around your period. 🌸

Add more magnesium-rich foods to your plate:

🍫 Dark chocolate
🥑 Avocados
🥬 Leafy greens
🥜 Nuts & seeds
💚 Edamame
🥔 Potatoes (skin on!)

🧠 Signs you may be low in magnesium:

Muscle twitches or cramps

Mood changes or anxiety

Fatigue or weakness

High blood pressure

Osteoporosis

Irregular heartbeat

Even asthma symptoms

While whole, organic foods are the best way to get your nutrients, sometimes absorption issues or deeper imbalances can get in the way.

💬 If you suspect magnesium might be a missing piece in your health puzzle, we’d love to help you dig deeper, reach out to our office for support!

Address

404 S. Roan Street
Johnson City, TN
37601

Opening Hours

Monday	8am - 5pm
Tuesday	8am - 5pm
Wednesday	8am - 5pm
Thursday	8am - 5pm

Telephone

+14232174158

Website

https://www.tcfxmed.com/

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