Fast and Functional
Episodes
52 - Why Perimenopause is Hard: Lessons from Research and Clinical Experience
22 Dec 2025
Contributed by Lukas
Get ready to learn some things you've never heard about perimenopasue and menopause! I interview Teesa, a functional nutritionist at VivaWise. We ...
51 - Fasting Part 3: Advanced Methods
05 Oct 2025
Contributed by Lukas
This is the last in a series of 3 episodes designed to solve the puzzle about fasting so you know if you'd benefit, and how to do it.If you want t...
50 - Fasting Part 2: How to Actually Do It
28 Sep 2025
Contributed by Lukas
This episode is jam-packed with practical tips, and as always we reveal what studies have shown. You will discover:Why daily calorie restriction doesn...
49 - Intermittent Fasting: Who, Why, and When
21 Sep 2025
Contributed by Lukas
This is the first in a series of 3 episodes designed to solve the puzzle about fasting so you know if you'd benefit, and provide evidence-based gu...
48 - Learning I Have ADHD Changed My Life, and Marriage
23 Apr 2025
Contributed by Lukas
In this podcast episode, I share what I learned about myself when I got my diagnosis, and what habits and natural methods I use to thrive with it.Half...
47 - Cracking the Code on Women's Hormones
15 Feb 2025
Contributed by Lukas
Whether you're born male or female, this episode will bring so much clarity in understanding a topic that is woefully under-adressed in our culture. L...
46 - How Antibiotics Make Us Sick, Sad, and Overweight
01 Dec 2024
Contributed by Lukas
To get the research summary on antibiotics and our free Immune Support Guide so you have options other than antibiotics to support your immune system,...
45 - Make Your Food Craveworthy in 2 Minutes
20 Aug 2024
Contributed by Lukas
I'm an odd nutritionist- I LOVE studying everything related to food, but I'm not interested in handling it! I want my time in the kitchen to b...
44 - Lessons Learned From Almost Dying
11 Feb 2024
Contributed by Lukas
There's a saying that we're all motivated by one of 2 things: either inspiration or desperation. Unfortunately, I had to learn how to listen t...
43 - How To Discover Your Food Sensitivities
23 Aug 2023
Contributed by Lukas
Would your health improve if you did a food test to check for what you react to? Listen in to learn about when food testing can help, and when to skip...
42 - The Pitfalls of Conventional Medicine, and When to Go Functional
29 May 2023
Contributed by Lukas
I bet you've had the experience before of seeing your conventional doctor for a health issue, and walking away disappointed. If they're the on...
41 - Recharge: Quick Tips for Tired Days
11 Apr 2023
Contributed by Lukas
Whether you've had some nights of poor sleep or just got back from a busy trip, we all have days where we're dragging. Rather than reaching fo...
40 - Are Oils Healthy? Your Guide To Choosing the Best Options
13 Feb 2023
Contributed by Lukas
Whether you're picking up a packaged snack or cooking stir-fry at home, it can be confusing knowing which oils can help and which can hurt your he...
39 - Dehydration: Toxic Effects, How to Test, & How to Optimize It!
30 Dec 2022
Contributed by Lukas
We answer all the questions you've had about being hydrated and get you super motivated to start drinking more! Learn how to know if you're hy...
38 - How COVID Has Affected My Labs and Symptoms
23 Nov 2022
Contributed by Lukas
Since I get this asked this often from my clients, I'm sharing my personal experience with how I've felt in the months after having COVID. I a...
37 - Learn About Your Health By Deciphering Your Stools
22 Aug 2022
Contributed by Lukas
I talk so much about gut health because it's the foundation of overall health. But how do you know if your gut health needs improving? One of the ...
36 - Goodbye Acne: The Path to Flawless Skin
28 Jul 2022
Contributed by Lukas
While there's all kinds of creams and serums that can help you deal with acne, in functional medicine we want to address the root causes. Why do y...
35 - Pack These Foods To Feel Great Traveling
19 Jun 2022
Contributed by Lukas
While there may be some special meals you want to enjoy on your travels, eating whatever's available for all 3 meals per day isn't the smartes...
34 - Getting Personal: Life Lessons From My Half Marathon
28 Feb 2022
Contributed by Lukas
Some might say I'm addicted to learning. Hey, it's one of the things that makes me so good at my job! Sometimes, I like to do things just beca...
33 - Why Is My Hair Falling Out!?
23 Jan 2022
Contributed by Lukas
Noticing more hair in the shower (my husband calls me out on this in the episode 😬), or seeing a little more of your scalp than you'd like? Lis...
32 - How To Have More Joy
18 Nov 2021
Contributed by Lukas
We recorded this a week before Thanksgiving, so 'tis the season for gratitude and joy. Though sometimes, 'tis the season to realize how hard i...
31 - Getting Personal: Why I Do What I Do
29 Jun 2021
Contributed by Lukas
I take a break away from my typical style of teaching to get up close and personal with you guys. I share about my story, and the stories of several o...
30 - Exercise Motivation: Top 10 Benefits
27 Mar 2021
Contributed by Lukas
We all know exercise is "good for us", but that general knowledge isn't enough to get us to do it! If you really want lasting motivation...
29 - Ask Your Doctor This At Your Next Appointment
23 Feb 2021
Contributed by Lukas
Want to make your time with the doctor more productive? Want to make sure you're not missing key information to your state of health? We cover wha...
28 - Are Diet Drinks Ok? The Best Alternative Sweetener
28 Dec 2020
Contributed by Lukas
Many of us desire to eat or drink something sweet, but don't want the negative effects of sugar. Learn what could be hurting your body and what...
27 - The #1 Fruit To Fix Your Gut
01 Dec 2020
Contributed by Lukas
Want to have better digestion, better bowel movements, a healthier immune system, and enjoy sweet fruit without increasing blood sugar? Listen in for ...
26 - The Truth About The Flu Vaccine And Tamiflu
31 Oct 2020
Contributed by Lukas
Ever wonder how effective or safe it is to take what you doctor gives you for flu prevention or treatment? Want to know what natural options exist? Li...
25 - What Motivates Me to Exercise
05 Oct 2020
Contributed by Lukas
It's not enough to know WHAT you want to do. You have to know WHY. Education without motivation (which comes from the why) never leads to action, ...
24 - Why You're Still Tired With Enough Sleep
09 Sep 2020
Contributed by Lukas
So you get the required 7-9 hours of sleep, yet you still don't feel ready to tackle the day, and struggle with energy every afternoon. What are y...
23 - How To Tell If You Need Magnesium
09 Aug 2020
Contributed by Lukas
Many of us have insufficient magnesium status to maintain good health. Deficiency can affect everything from inflammation, gut health, mood, sleep, an...
22 - Fix These 4 Common Exercise Mistakes
26 Jul 2020
Contributed by Lukas
Are you putting in the effort to exercise and not sure it’s really doing anything for you? These exercise mistakes can reduce the effectiveness of y...
21 - 4 Health Effects of Salt You've Never Heard Of
26 Jun 2020
Contributed by Lukas
We've all heard salt causes high blood pressure. You'll learn it's actually not that simple, and that excessive salt can impact other aspe...
20 - How Sunlight May Save Your Life
31 May 2020
Contributed by Lukas
We all know sunlight helps us make Vitamin D. But do you know just how important Vitamin D is? Or the other ways in which is can drastically improve o...
19 - Self-Sabotage: How I Overcame It And How You Can Too
30 Apr 2020
Contributed by Lukas
Learn the 3 common but destructive thought patterns we all engage in that keep us stuck in self-sabotage, and exactly what you can do to transform you...
18 - How To Boost Your Immune System
16 Mar 2020
Contributed by Lukas
Grab a notepad and get ready to hear A TON of tips on how to stay healthy during cold and flu season.Go here to see what it's like to partner with...
17 - The Placebo Effect And The Power of Mindset
12 Mar 2020
Contributed by Lukas
Makayla Ervin, business coach for female entrepreneurs, interviews me on this podcast. Listen in for some mind-blowing studies on the placebo effect! ...
16 - Overcoming Weight Loss Resistance
13 Jan 2020
Contributed by Lukas
Have you been trying to lose weight and get healthy for what seems like forever and you just feel like the results don't match the amount of effor...
15 - How Stress Makes You Sick and Overweight
28 Oct 2019
Contributed by Lukas
Listen to in to discover how stress affects your metabolism, energy, gut, etc. I also describe how it affects decision-making, basically making you do...
14 - Is Thyroid to Blame? Part 3
28 May 2019
Contributed by Lukas
The final episode in our Thyroid Series is all about taking action- learn a few key ways you can best support your thyroid's optimal functioning!G...
13 - Is Thyroid to Blame? Pt 2
15 May 2019
Contributed by Lukas
You found out your thyroid is under-performing, now what? Learn what causes the thyroid to not function as well so you know how to best support it! T...
12 - Is Your Thyroid to Blame?
14 Mar 2019
Contributed by Lukas
Find out the symptoms that are most unique to hypothyroidism, what to test for, and what ranges show your thyroid is functioning optimally. To order...
11 - Will Fruit Make Me Fat?
16 Jan 2019
Contributed by Lukas
Fruit has sugar- and is a carb! Gasp! So should we be avoiding it if we want to lose weight? Listen in to find out when and how much to include in you...
10 - How To Survive the Holidays
10 Dec 2018
Contributed by Lukas
Follow these tips to fully partake in the holidays while not making your health suffer. For example, learn about the best way to enjoy alcohol without...
9 - Debunking the Top 4 Sleep Myths
01 Nov 2018
Contributed by Lukas
Find out the truth about the best ways to sleep to maximize your health!Go here to see what it's like to partner with us in feeling your best: ...
8 - Top 4 Supplements We Need
11 Oct 2018
Contributed by Lukas
Find out which nutrients you are most likely to be deficient in regardless of your health or diet.Go here to see what it's like to partner with us...
7 - Blog Chat: Why Diets Don't Work
25 Sep 2018
Contributed by Lukas
Have you noticed that the "calories in must be less than calories out" method of weight loss doesn't lead to long-term success? This epi...
6 - Gut Health Part 3 - Your Second Brain
10 Sep 2018
Contributed by Lukas
Learn how the gut can control so much of the body, from your mood to your joint pain to your weight!Go here to see what it's like to partner with ...
5 - Gut Health Part 2 - Lifestyle
25 Aug 2018
Contributed by Lukas
This is the second of a 3-part series on gut health. Part 1 discuss Leaky Gut and diet, while this episode discusses how different aspects of our life...
4 - Gut Health Part 1
31 Jul 2018
Contributed by Lukas
Did you know we have more bacterial cells than human ones? Learn how to keep these guys healthy, and how they can cause "leaky gut."Go here ...
3 - Why Am I So Tired?
22 Jul 2018
Contributed by Lukas
If you feel like you're living a generally healthy life and yet don't have the pep in your step that you used to have, listen for ideas on wha...
2 - Paleo, Vegan, Keto, Oh My!
21 Jul 2018
Contributed by Lukas
How do you know which diet you should follow to get the best results? Are any of them actually good for you anyways? In this episode, we discuss the p...
1 - What is Functional Medicine
17 Jun 2018
Contributed by Lukas
Listen as Katie and Phillip hash out the new 21st century way of doing medicine. Functional medicine is able to address complex conditions such as IBS...