Julianna Pugh- Freedom Nurse Consulting LLC

11/13/2023

Do you read labels?

11/08/2023

Which if these do you incorporate into your diet?






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11/04/2023

Some of the symptoms of low testosterone include low energy, motivation, concentration, cognitive function, and libido.

Many men experience these symptoms and more, not realizing they are caused by low testosterone. That's why it's so important to test.

If you’re unsure what your testosterone levels are, I suggest starting with first testing:

• Testosterone, Total
• Testosterone, Free

The best part about getting tested is that there are so many easy and inexpensive ways to effectively shift your numbers and feel better quickly.

You can start by:
Cutting out sugar and starch
Eating more healthy fats
Managing your alcohol intake
Incorporating heavy lifting
Managing your stress
Reducing your exposure to environmental chemicals

11/01/2023

10/31/2023

Food is more than just calories, it’s information that our cells need to function, information that our metabolism can use to either run efficiently or sluggishly trudge along.

Real foods like colorful vegetables, low-glycemic fruits, healthy fats (like nuts, seeds, avocados, olives, etc.), gluten-free whole grains, legumes, and responsibly sourced animal proteins and seafood. These foods give your cells the information they need to function at their very best.

So choose real food over candy and focus on quality more than quantity; it will change your relationship with food, and your health will thank you.






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10/30/2023

Does organic matter?⁣⁣
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Buying organic fruits and vegetables is important for your health, but it can get costly. It turns out that we don’t always have to buy organic. Some foods are more likely to contain pesticides than others.

(Environmental Working Group, ewg.org) puts out a Dirty Dozen and Clean Fifteen list every year.

Follow it to know which veggies and fruits should be organic and which are okay conventionally grown. ⁣⁣


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10/27/2023

Body temperature, weight, heart rate, and blood pressure are vital signs we’re used to getting at every doctor’s appointment, but what if we’re missing another key indicator of health and longevity?

Grip strength is an important window into current health and vitality—reason being, the amount of force you can generate with your hand is a valid proxy for total-body strength, and total-body strength is one key to healthy aging.

What’s more intriguing is that grip-strength testing is easy, fast, and noninvasive.

The good news is that any type of strength training increases grip strength—and that doesn’t necessarily have to include actual gripping exercises.

Studies have found that everything from Tai Chi to water aerobics to walking, stretching, and all kinds of resistance training had positive impacts.

Talk to your practitioner about measuring your grip strength and challenge yourself to embrace more strengthening exercises for whole-body health.




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10/25/2023

Exercise creates a brain-derived neurotrophic factor (BDNF), which is basically Miracle Grow for your brain. When you exercise, your brain becomes more elastic. Exercise also helps to improve your mood, boost your energy, and reduce overall stress in your body and mind.⁣⁣
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One of my favorite benefits of exercise is that it improves insulin sensitivity, which is the biggest contributor to advance aging. Exercise actually makes your cells and muscles more sensitive to insulin so you don’t need as much. Less insulin means less dangerous visceral belly fat. ⁣⁣
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Daily movement also enhances detoxification by stimulating the colon and releasing toxins through your sweat. It boosts detoxification of environmental chemicals. Vigorous exercise will help you work up a sweat, but gentle exercise keeps your circulation going and flushes out all the toxic fluids that build up in your lymphatic system. Even just lying on your back and putting your legs straight up against the wall for 20 minutes can make a huge difference. ⁣⁣
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Clearly, daily movement has whole-body benefits. These are just a few of them. The question becomes, how do we incorporate movement daily? Here are three simple ways. ⁣⁣
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Make it a priority and think ahead. Every single day I schedule time in my calendar to work out. If I don’t schedule it, I won’t do it. Also, make it easy.
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Do it first thing in the morning. We all know how easily pushing exercise to the back burner and subsequently neglecting it can become. Do your daily exercise first thing in the morning to jump-start your metabolism and set your day on the right course.⁣⁣
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Make it fun. I encourage you to explore all the fun things you may enjoy and save exercise for those times when you just can’t find a way to play on your own or with someone else. Vary up your routine and above all, make it fun.
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Ever since I’ve made movement part of my life, I notice that I’m happier, calmer, stronger, and I just feel good. If you could put exercise into a pill, it would be a blockbuster drug. So I encourage you to get up today and move your body, even if it’s just for a few minutes.⁣⁣




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10/23/2023

As you can see from the list below, there are many reasons why a person might be suffering from a dysfunctional thyroid. Since root causes will vary from person to person, addressing underlying issues must also be individualized. But first, proper testing needs to occur. Getting a full look at your thyroid function is critical.

What tests are necessary to look at?
• TSH (thyroid stimulating hormone, which is produced by the pituitary gland)
• Free T3 and T4
• TPO (thyroid peroxidase antibodies which helps identify autoimmune thyroiditis)
• Iodine
• Selenium

These tests at minimum are necessary to get a clear picture on your thyroid function but not all doctors test for them. That’s why I co-founded Function Health — to provide access to this information to as many people as possible.

If your bloodwork signifies an underlying issue, that’s when I recommend you to start digging deeper.

In addition to the tests listed above, Function Health offers a wide range of testing for the root causes factors, which I’ve found to be some of the most common in my patients.

Upon receiving your results you’ll also learn what foods to eat, like dark leafy greens and what foods to avoid, typically gluten and dairy. Along with supplements.




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10/16/2023

We are just beginning to understand how food influences our cells, tissues, organs, moods, thoughts, feelings, and the structure of our bodies, but what scientists have discovered over the last few decades is astonishing.

Food is not only a source of energy, joy, connection, and pleasure; it can also rejuvenate us and even reverse disease. When we think of food, we think of protein, carbohydrates, fats, fiber, vitamins, and minerals.

But the most important parts of food may be the tens of thousands of medicinal compounds embedded in plants and even animal foods that regulate, modulate, and influence nearly all of the 37 billion billion chemical reactions that occur in our bodies every second. I call this process symbiotic‐phytoadaptation. It means our bodies use chemicals found in food to beneficially influence each of our biological systems.

The only way to take advantage of these disease-fighting compounds is to focus on our food quality. Deeply colorful plant foods, organic and grass-fed meats, and wild fatty fish are abundant in compounds that strengthen and protect our cells.

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