Dr. Kenny Mittelstadt - Functional Medicine

Dr. Kenny Mittelstadt - Functional Medicine Functional Medicine & Acupuncture
Dr. Kenny Mittelstadt
DACM, DC, L.Ac., IFMCP

Gut-friendly comfort food that doesn’t skimp on flavor? Meet your new go-to pasta dish. 🌿🍝This Green Goddess Pasta is cr...
07/24/2025

Gut-friendly comfort food that doesn’t skimp on flavor? Meet your new go-to pasta dish. 🌿🍝

This Green Goddess Pasta is creamy, herby, and packed with phytonutrients, healthy fats, and digestive support in every bite.

It’s a great way to sneak in leafy greens without feeling like you’re eating a salad.

Here’s how to make it:

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

Instructions
1️⃣ Heat a few tablespoons of olive oil in a skillet over medium heat.
Add shallot and garlic. Sauté until translucent and fragrant...about 5 minutes.
2️⃣ Add spinach and cook until wilted (another 5 minutes).
3️⃣ Transfer mixture to a blender.
Add tarragon, basil, chives, heavy cream, and ½ cup olive oil.
Blend until very smooth. Season with salt to taste.
4️⃣ Cook pasta per package directions, reserving ½ cup pasta water.
5️⃣ Drain pasta and return to pot. Stir in sauce, using pasta water to coat evenly.
6️⃣ Serve warm with a dollop of ricotta on top.

✨ Bonus: This recipe is rich in fiber, plant compounds, and healthy fats that support digestion and hormone balance.

Perfect for a weeknight dinner that leaves you nourished—not sluggish.

Want more food-as-medicine ideas? Follow along or grab your spot for a FREE Health Clarity Consult.

Still waking up tired...even after 8 hours?It might be your breath that’s working against you. 😮‍💨Mouth breathing at nig...
07/22/2025

Still waking up tired...even after 8 hours?

It might be your breath that’s working against you. 😮‍💨

Mouth breathing at night isn’t just a minor habit...it can quietly disrupt everything from oxygen levels to inflammation to immune function.

Here’s what happens when mouth breathing becomes your default:

🧬 Less oxygen efficiency

Mouth breathing skips the filtration and regulation benefits of nasal breathing, leading to shallow breaths and lower oxygen uptake.

🧪 No nitric oxide

Nasal breathing naturally produces nitric oxide—a molecule that helps dilate blood vessels, boost circulation, and support immunity.
Mouth breathing? None.

🔥 More systemic inflammation

Chronic mouth breathing is linked to poor oral health, microbiome shifts, disrupted sleep, and elevated stress response (aka sympathetic overdrive).

Signs you might be mouth breathing at night:

• Dry mouth in the morning
• Snoring or sleep apnea
• Brain fog, fatigue, or headaches upon waking

Here’s how to start shifting your breathing pattern:

✔️ Practice nasal breathing during the day
✔️ Try gentle mouth taping at night (only if safe + appropriate for you)
✔️ Address root causes like allergies, nasal congestion, or jaw structure concerns

✨ Your breath is more than airflow...it’s information.

Make sure your body is getting the right message.

Book a FREE 15-minute Health Clarity Consult if you want to explore the connection between your breath, sleep, and whole-body health.

Summer is supposed to feel light...but for many, it’s just a different kind of stress. ☀️😵‍💫More travel.More social plan...
07/21/2025

Summer is supposed to feel light...but for many, it’s just a different kind of stress. ☀️😵‍💫

More travel.

More social plans.

Disrupted sleep.

And the pressure to “enjoy it all” can leave your nervous system quietly overstretched.

Even in sunshine, your body still needs support.

Here’s how to care for your nervous system during the busiest (and brightest) months of the year:

💨 Try daily breathwork or vagus nerve activation

Cold rinses, humming, or gentle exhales help shift your body into calm mode.

📵 Protect your brain from screen overload

Even on vacation, blue light and endless scrolling can keep your stress response activated.

🧠 Build in breaks...even during the fun

A few minutes of quiet, tech-free time can go a long way toward preventing burnout.

✨ Your stress response is always working behind the scenes.

Support it now, and you’re less likely to crash later.

Need help calming your system and rebalancing your stress hormones this summer?

Book a FREE 15-minute Health Clarity Consult to get started.

Feeling puffy, tired, or constantly achy? 🔥Chronic inflammation could be behind it...and it doesn’t have to run your lif...
07/16/2025

Feeling puffy, tired, or constantly achy? 🔥

Chronic inflammation could be behind it...and it doesn’t have to run your life.

Inflammation is your body’s natural defense mechanism.
But when it becomes chronic, it starts working against you...impacting everything from your hormones to your energy to your immune health.

Here are 5 simple, proven ways to start calming inflammation today:

🌿 Eat anti-inflammatory foods
Leafy greens, wild-caught fish, turmeric, berries, olive oil...your kitchen can be your medicine cabinet.

😴 Prioritize sleep
Your body does most of its repair work at night. Aim for 7–9 hours of deep, consistent rest.

🧘‍♀️ Manage stress
Chronic stress = chronic inflammation. Daily breathwork, movement, or meditation can lower cortisol and bring your body back into balance.

🚶‍♀️ Move your body
Gentle, regular movement helps lower inflammation and supports circulation, detox, and mood.

🧴 Consider targeted supplements
Omega-3s, magnesium, and antioxidants are foundational for inflammation support...but testing can help personalize what you need.

✨ Small, intentional steps can shift your entire health story.

Want to know why inflammation affects women differently?

💻 Check out my latest blog to learn more.

PMS, acne, bloating, heavy periods... what if your liver is part of the root cause? 💥Your liver does way more than proce...
07/13/2025

PMS, acne, bloating, heavy periods... what if your liver is part of the root cause? 💥

Your liver does way more than process alcohol or toxins.

It’s a hormone metabolizing powerhouse...especially for estrogen.

When your liver’s detox pathways get sluggish, estrogen can recirculate instead of being cleared.
This buildup? It’s one of the hidden drivers of estrogen dominance.

🌀 Think mood swings, tender breasts, stubborn weight, and yes... heavy, painful periods.

Here’s how your liver detox system works:

🔹 Phase 1 breaks hormones down into intermediate forms (which can be more reactive)
🔹 Phase 2 neutralizes and packages them for safe exit

If Phase 2 can’t keep up? Those “half-detoxed” compounds can trigger inflammation and hormone havoc.

✨ So how do you support your liver naturally?

🥦 Load up on cruciferous veggies (broccoli, cauliflower, Brussels sprouts)
🌿 Add bitter greens like arugula or dandelion to stimulate bile flow
💧 Stay hydrated and keep digestion moving with daily fiber
🌱 Consider nutrients like DIM, milk thistle, calcium-D-glucarate, or a B-complex (but work with a practitioner to personalize)

Your hormones want to be in balance...not stuck in traffic.

Let’s start with your liver. 💚

👇 Curious if your estrogen clearance needs support? Drop a comment or book a FREE Health Clarity Consult to explore further.

🌿 Reflecting on an Incredible Experience at the Holistika Half-Day Retreat 🌿Yesterday was a truly special day filled wit...
10/27/2024

🌿 Reflecting on an Incredible Experience at the Holistika Half-Day Retreat 🌿

Yesterday was a truly special day filled with healing, connection, and rejuvenation at the Holistika Half-Day Retreat!

I am so grateful to have been a part of this event, surrounded by such an wonderful group of people.

The beautiful space nurtured every moment of growth and reflection. ✨

A huge thank you to Topher Scott and for inviting me to speak.

The flawless ex*****on of this healing experience was remarkable.

Your dedication to creating a supportive, intentional environment was felt by everyone in the room.

Here are some photos from the space, capturing the energy and beauty of this retreat.

I’m already looking forward to the next one and can’t wait to share more moments like these with all of you. 💚

Supplements shouldn’t be treated as “green pharmacy.” 🌱💊They’re a tool and a powerful lever for targeted, therapeutic su...
10/22/2024

Supplements shouldn’t be treated as “green pharmacy.” 🌱💊

They’re a tool and a powerful lever for targeted, therapeutic support. 👇

When used properly of course…

If you’re asking yourself, what supplement can I take for _______ (condition), you’re already falling into the conventional “pill for every ill” trap!

Here’s my take: Supplements should be...

✔️ Temporary
✔️ Targeted
✔️ Therapeutic

Once balance is restored, the foundation of lifestyle medicine becomes the key to long-term health. 🌿✨

💡 Exceptions? Yes, sometimes…

For genetic conditions needing specific nutrients or a quality multivitamin for daily support, long-term supplements can be part of the plan.

But ultimately, food, movement, sleep, connection, and stress management are where the magic happens long-term. 🥗🧘‍♀️

💡Can’t seem to catch enough Z’s? Your hormone struggles could be the effect and the causeSleep has a huge impact on horm...
10/09/2024

💡Can’t seem to catch enough Z’s?

Your hormone struggles could be the effect and the cause

Sleep has a huge impact on hormones like cortisol, melatonin, and estrogen. 😳

When you don’t get enough rest, your energy, mood, and even weight can suffer.

🔹 Cortisol spikes when you’re sleep-deprived, leading to stress, weight gain, and burnout.
🔹 Low melatonin throws off your sleep-wake cycle, making it harder to get deep, restful sleep.
🔹 Poor sleep also disrupts estrogen and progesterone, worsening PMS, menopause symptoms, and mood swings.

The good news? 👏

You can reset your hormones with a better sleep routine, hormone-friendly foods, and key supplements like magnesium.

Ready to make sleep your superprotector?

Swipe to learn more and reach out anytime!! 💤🌙”

10/09/2024

Whatcha think 💭?

🌿 Struggling with bloating, fatigue, or just not feeling your best? Your gut might be the key!Swipe through to discover ...
08/29/2024

🌿 Struggling with bloating, fatigue, or just not feeling your best? Your gut might be the key!

Swipe through to discover 10 simple ways to optimize your gut health and start feeling more balanced and energized.

From what you eat to how you manage stress, these tips are easy to implement and can make a big difference.

Ready to take it a step further? Let’s create a personalized plan tailored just for you.

👉 Save this post for later and share with someone who needs a gut reset!

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Live Oak, TX

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Thursday 2pm - 7pm
Friday 10am - 5pm
Sunday 10am - 5pm

Telephone

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