FUNC YOU UP!

Ep 149: Superfoods! We’ve all heard about superfoods, but do we really know why they’re “super” and how to best use them to support our specific health goals? Let’s talk about some of our favorite superfoods to add to our meals, how they can help with hormonal regulation, and even be great protein alternatives to keep in mind. Can’t get enough FUNC YOU UP!? Follow @michellemiller_msacn, @kbova_nut...

Ep 147: Leveling Up Your Coffee Game Who doesn’t love a good cup of coffee? Coffee is always a good idea, and the average person drinks ~3 cups per day. And though there’s a lot of benefits to it, some of our coffee choices can really make or break our health. When are you drinking it? How much are you drinking? Do you put anything in it, or take it black? Let’s talk about caffeine, creamers, suga...

Ep 146: Testing IBS If you’ve been diagnosed with IBS, your doctor probably told you something along the lines of “this is what you have and now you just have to live with it”. But, didn’t you already know that your bowel is irritable? We’ve said it before and we’ll say it again: IBS is an umbrella term; you don’t really know what’s going on. What if we told you, that there’s a test that can reall...

Ep 145: Sugar Baby So you’re pregnant, and now you must get a glucose test. It’s inevitable. But what’s not inevitable is to have to drink that awful orange drink that’s not only loaded with corn-derived sugar (!!!) but a ton of other things like “natural flavors” (whatever that means) and food coloring. Who wants to be drinking that stuff when they’re trying to grow a healthy human inside? Not us...

Sorry (not sorry) to break it to you but focusing on your salt intake is an antiquated idea. No one should be scared of sodium, even if you’re one of the very few people who are genetically sensitive to it. Among other things, sodium actually maintains our blood pressure and even helps us to stay hydrated. So let’s talk about the misinformation surrounding salt, what potassium is sodium’s bestie,...

So the bad news is that fatty liver is extremely common (affecting 1 in 2 Americans), but the good news is that it’s completely reversible! Let’s talk about how through diet and lifestyle changes, your liver can thrive. How fat is not the enemy and can actually aid in healing fatty liver, and a very long list of foods, supplements and herbs. So grab a pen and paper. Can’t get enough FUNC YOU UP!?...

1 in 2 Americans suffer from Fatty Liver Disease. And before you skip this episode because you don’t drink, please know that this disease not only affects heavy drinkers. And the worst part is that most people don’t know they have it! Let’s talk about what blood markers to look for, why gut health matters, and how fatty liver disease can get out of hand. Can’t get enough FUNC YOU UP!? Follow @mich...

As you may know by now, we are obsessed with bloodwork because it can tell us so much about someone’s health. And you can too, get a sense of your current health by looking at your own lab results. So let’s talk about 5 ominous biomarkers you need to pay attention to, why you always need to ask for a copy of your lab work, and the importance of looking a little deeper into those numbers. Can’t get...

One common misconception is that the lower your cholesterol is, the healthier you are. We’re here to debunk that! Yes, cholesterol that is too high can be a problem, but too low is also a problem. As with everything, it’s all about balance! Let’s talk about the different types of cholesterol, how good cholesterol can be beneficial, and why we rather eat eggs than Raisin Bran. Can’t get enough FUNC...

Ep 139: Your Hormones Vs. Intermittent Fasting We've talked a lot before about intermittent fasting. When to do it, how to do it, and why. But what we've never told you is that there are times fasting is definitely not a good idea because of where your hormones are. Let's talk about how to work with your body to make intermittent fasting a success! Can’t get enough FUNC YOU UP!? Follow @michellemi...

We like to say that our skin is like a mirror because it reflects what’s going on inside our bodies. If your eczema is flaring up, it’s likely not because you forgot to do your skincare routine, but because there’s something not quite right in your system. Food sensitivities, toxic overload, parasites, and even just not taking time to de-stress could be causing your eczema. So, let’s talk about wh...

If you find yourself in a place where most of your diet consists of processed foods, you’ve come to the right place. But first, we want you to know that it’s not your fault. Junk food is quite literally designed to be addictive and it takes way more than willpower to stop consuming it. Let’s talk about how to re-wire your brain to break the cycle of eating processed food, why you should never go g...

We’ve said it before and we’ll say it again: we don’t guess, we test! And when it comes to a fatty acids panel, there is no difference. Though there are a lot of things that need to happen to your baseline health before we get into that. So let’s talk about that, and when it’s time for testing. Mentioned in this episode: Genova Diagnostics https://www.gdx.net/ Can’t get enough FUNC YOU UP!? Follow...

From hormone balancing to skin health support (and a lot more in between), it truly is magical what fatty acids can do for our bodies and minds. Let’s talk about all the Omegas, the best food sources of fatty acids, and why balance is crucial when it comes to keeping inflammation away. Can’t get enough FUNC YOU UP!? Follow @michellemiller_msacn, @kbova_nutrition, and @physiologicnyc for more funct...

Chronotype is just a fancy word to talk about our personal circadian rhythm, or internal body clock. You see, for the most part, we all go to bed at night and wake up in the morning. But have you tried waking up at 5 am to go to a HIIT class only and end up hating everything about it? It’s not you, it’s biology. Maybe try taking that class at 4 pm, and you might love it. Depending on our chronotyp...

So many plants, so little on our plates! When you think about all the vegetables out there and compare them to how many you’re actually eating (Michelle said ~12), you’ll come to the same conclusion we did: our diets are limited. You already know that the benefits of eating vegetables are endless. So let’s talk about why food diversity is so important, why juicing is not the answer, and a fun give...

Diet culture has made us obsessed with calories and counting them. It has embedded this idea that when we talk about food and nutrition, calories are the only thing that matter. This is simply not true! We are not buckets to fill in and empty out. Our bodies are complex! And there are many ways to improve your health (and even lose weight, if that’s what you’re trying to do) that don’t focus on re...

Every day we start with our best intentions of being our healthiest selves. But sometimes it’s 3pm and we already ate an entire box of cookies. Overeating happens. And we’re not here to shame you, because we’ve all been there, done that. But let’s talk about why overeating happens, why blood sugar regulation is important (even if you aren’t diabetic), and the importance of fueling our bodies with...

When you’re on a weight-loss journey there is nothing more discouraging than stepping on the scale and seeing that the number has gone up seemingly overnight. Well, first of all, you shouldn't be weighing yourself every day. And second of all, those 3 pounds are not real. You could be retaining water, building muscle mass, or just full of sh*t, literally. Let’s talk about reasons why you’re sudden...

It’s 3 am and you just woke up covered in sweat. Ugh! The worst! If this rarely happens, you probably need better temperature regulation in your bedroom. But if it happens often, we’re sorry to tell you that your hormones might be out of whack. And no air conditioning will fix that. Whether it is too little estrogen, too much cortisol, not enough estrogen, etc. It will make a big impact on how you...

It’s no secret that Vitamin D is one of our favorite vitamins! Not only because we can get it when we go outside in the sunshine, but because it’s just too func’ing major! It’s linked not only to healthy bones but to our mood and even gut health. Let’s shine a light (get it?) on the vitamin D deficiency we all probably have, why we have it (spoiler alert: you live in NY), and what’s the best way t...

Not to be dramatic but toxins are all around us. In the food we eat, in the air we breathe, and even in our home. And though we do have natural detoxification pathways, sometimes they need a little help and it’s time for a detox. Let’s talk about how to assess your toxic load and why this is such an important deal when it comes to reaching your health and wellness goals. Can’t get enough FUNC YOU...

Did you know that headaches are the most common form of pain? We’ve all had them and we’re all guilty of running to the medicine cabinet for some ibuprofen. But if you have a headache because you’re dehydrated, taking ibuprofen doesn’t really solve the problem. It’s just a bandaid! We want to get to the root cause of your headaches (beyond a tight ponytail). And also recommend some of our favorite...

A lot of people are trying to lose weight after the holidays and that’s great. If you’ve decided to embark on a weight-loss journey and get control of your health, we’re rooting for you! What we’re not rooting for is trying to measure your success through a Body Mass Index number. Why? Well, for starters, it’s fairly irrelevant to your actual health. Let’s talk about how we should be assessing our...

We talk about inflammation in pretty much every episode because it’s the root cause of the majority of issues we deal with. But how do we identify acute versus chronic inflammation? And why is one good and the other bad? Let’s talk about markers in your blood that might tell that you’re living with chronic inflammation, and common symptoms you might be experiencing. Can’t get enough FUNC YOU UP!?...