Stop blaming the aging process. 

Don’t use getting older as an excuse.

Embrace the aging process.  

Adjust how we fuel and train each day to perform our best as we age!

Prioritizing protein at each meal is essential for aging athletes, especially aging female athletes, due to several key reasons:

1. Maintain and Build Muscle Mass

As we age, we naturally lose muscle mass—a process called sarcopenia. Protein is crucial for muscle protein synthesis (MPS), which helps counteract this loss. For aging athletes, maintaining muscle is vital for strength, performance, and overall metabolic health.

2. Combat Anabolic Resistance

With age, the body becomes less responsive to protein, requiring higher amounts to trigger muscle protein synthesis. Aging female athletes need to consume sufficient high-quality protein, rich in essential amino acids (especially leucine), at each meal to overcome this anabolic resistance.

3. Support Recovery and Performance

Protein is vital for repairing muscle tissue and supporting recovery after workouts. For aging athletes, optimal recovery is critical to continue training effectively and to avoid injury. Regular protein intake throughout the day ensures a steady supply of amino acids to promote recovery and enhance performance.

4. Hormonal Balance and Metabolic Health

Protein plays a role in stabilizing blood sugar levels and supporting metabolic function. For aging female athletes, protein can help with managing insulin sensitivity, which tends to decline with age, and may aid in mitigating the effects of hormonal fluctuations, especially during perimenopause and menopause.

5. Prevent Weight Gain and Promote Body Composition

Prioritizing protein helps control appetite and enhances satiety, reducing the likelihood of overeating. For those focusing on body recomposition, protein supports fat loss while preserving lean muscle, which becomes increasingly important as metabolic rate tends to slow down with age.

6. Bone Health

Protein contributes to bone health by supporting bone density and reducing the risk of fractures—a common concern with aging. This is particularly relevant for female athletes who are more susceptible to bone density issues due to hormonal changes.

7. Sustained Energy and Focus

Protein provides a slow and steady source of energy, helping to prevent energy crashes and improve cognitive function. Consistent protein intake ensures sustained energy levels, which is vital for both training and daily activities.

Recommendations:

For optimal results, aging athletes and aging female athletes should aim for:

• 20-30 grams of high-quality protein per meal (with 2.5-3 grams of leucine).
• Distributing protein evenly across the day to maximize muscle protein synthesis.
• Including a variety of protein sources, focusing on those rich in essential amino acids.

This approach supports muscle maintenance, recovery, metabolic health, and overall well-being, allowing athletes to continue performing at their best as they age.

How does Anabolic Resistance impact us as we AGE?

Anabolic resistance refers to the reduced ability of the body to build muscle in response to stimuli like dietary protein and resistance exercise as we age. This phenomenon is particularly relevant in older adults and females, especially during menopause.

Here’s how it plays a role in each of these areas:

1. Weight Gain and Body Composition:

• Muscle Loss and Fat Gain: Anabolic resistance leads to a reduced ability to build and maintain muscle mass (sarcopenia), which can shift body composition toward increased fat mass.
• As muscle mass decreases, basal metabolic rate (BMR) also drops, leading to potential weight gain even if caloric intake remains stable.
• Insulin Sensitivity: Reduced muscle mass and quality can decrease insulin sensitivity, leading to a higher risk of fat accumulation, particularly visceral fat, which is linked to metabolic disorders.

2. Metabolism:

• Slower Metabolism: Anabolic resistance contributes to the natural slowdown in metabolism with age.
• Muscle is metabolically active tissue, so losing muscle mass results in fewer calories burned at rest.
• This decline in metabolic rate can make it more challenging to manage weight and maintain a healthy body composition.
• Reduced Energy Efficiency: The inefficiency in muscle protein synthesis due to anabolic resistance means the body needs more protein and exercise stimuli to maintain muscle, leading to a more energy-demanding process to achieve the same results.

3. Mitochondrial Function:

• Decreased Mitochondrial Efficiency: Anabolic resistance is often accompanied by a decline in mitochondrial function.
  • Mitochondria, the energy powerhouses of the cell, play a key role in maintaining metabolic health and energy levels.
  • Impaired mitochondrial function can lead to decreased energy production, increased oxidative stress, and inflammation, contributing to the aging process.
• Impact on Muscle Health: Poor mitochondrial function can impair muscle endurance, recovery, and overall performance, exacerbating the effects of anabolic resistance and accelerating muscle degradation.

4. Athletic Performance:

• Reduced Strength and Power: Anabolic resistance hinders the body’s ability to respond to strength training and build muscle.
  • This results in slower gains in strength and power, making it harder for aging athletes to maintain or improve their performance.
• Decreased Recovery: Aging athletes experience slower recovery due to diminished muscle protein synthesis.
  • This not only affects performance but also increases the risk of injury and overtraining.

5. Metabolic Health:

• Increased Risk of Metabolic Syndrome: With reduced muscle mass and strength, the body becomes more susceptible to metabolic issues such as insulin resistance, type 2 diabetes, and cardiovascular disease.
  • Muscle tissue is a key site for glucose disposal, so losing muscle mass reduces the body’s capacity to handle blood sugar effectively.
• Hormonal Changes: In women, especially during menopause, anabolic resistance is amplified due to the decline in estrogen, which further impacts metabolic health, leading to weight gain, altered fat distribution, and increased risks for chronic diseases.

Strategies to Mitigate Anabolic Resistance:

• Optimized Protein Intake: Ensuring adequate, high-quality protein with sufficient leucine can help stimulate muscle protein synthesis and combat anabolic resistance.
• Consistent Resistance Training: Regular strength training focused on progressive overload is key to maintaining muscle mass, metabolic health, and athletic performance.
• Mitochondrial Support: Engaging in activities that enhance mitochondrial function, such as interval training and adequate recovery strategies, can support energy production and metabolic health.
• Hormonal Balance: For women, addressing hormonal changes through lifestyle, nutrition, and possibly hormone replacement therapy (HRT) can mitigate some of the metabolic shifts associated with aging.

Understanding the wide-ranging effects of anabolic resistance and taking proactive measures can help maintain metabolic health, athletic performance, and overall vitality as we age.

Key Points on Anabolic Resistance in Aging and Females:

• Blunted Muscle Protein Synthesis: As we age, the body’s response to protein intake and exercise is diminished, leading to reduced muscle protein synthesis (MPS).
  • This can result in a gradual loss of muscle mass (sarcopenia) and strength, which is especially critical in postmenopausal women due to hormonal changes.
• Higher Protein Requirements: Older adults, especially females, need more dietary protein to stimulate the same level of muscle protein synthesis that younger individuals achieve with lower amounts.
  • The recommended protein intake increases with age, and for older women, consuming protein sources rich in leucine (an essential amino acid) is crucial for overcoming anabolic resistance.
• Importance of Resistance Training: Regular resistance training is essential to counter anabolic resistance.
  • Targeted strength training helps enhance the body’s responsiveness to dietary protein, promoting muscle maintenance and growth.
  • This becomes increasingly important for women in perimenopause and post menopause as they experience a decline in muscle mass and bone density.
• Hormonal Impact: The decline in estrogen during menopause exacerbates anabolic resistance, leading to a higher risk of muscle loss.
• This hormonal shift also contributes to metabolic changes that make maintaining muscle mass more challenging.

Strategies to Combat Anabolic Resistance:

• Higher Protein Intake: Aim for around 1.2 to 1.6 grams of protein per kilogram of body weight daily, with a focus on high-quality protein sources rich in leucine.
• Post-Exercise Nutrition: After resistance training, women in their reproductive years should consume around 20-35 grams of protein, while those in perimenopause and older should aim for 40-60 grams due to increased anabolic resistance.
• Resistance Training: Engage in regular, targeted resistance exercises, focusing on major muscle groups, to help counteract muscle loss.
• Protein Timing: Distribute protein intake evenly across meals to maximize muscle protein synthesis throughout the day.

Female hormones, especially estrogen and progesterone, play a significant role in influencing anabolic resistance as women age.

The hormonal changes that occur during perimenopause, menopause, and post menopause exacerbate anabolic resistance, impacting muscle mass, strength, metabolism, and overall health.

Key Hormonal Influences on Anabolic Resistance in Women:

1. Estrogen Decline:
   • Estrogen’s Role in Muscle Health: Estrogen is crucial for maintaining muscle mass, strength, and function. It supports muscle protein synthesis (MPS), reduces inflammation, and aids in muscle recovery. As estrogen levels decline during menopause, these beneficial effects diminish, leading to an increase in anabolic resistance.
   • Reduced Muscle Protein Synthesis: Lower estrogen levels blunt the body’s response to dietary protein and resistance exercise, making it harder to build and maintain muscle.
     • This results in a faster rate of muscle loss (sarcopenia) and contributes to changes in body composition, such as increased fat mass.
   • Impact on Recovery and Repair: Estrogen has anti-inflammatory properties that aid in muscle repair.
     • With lower estrogen, recovery from workouts becomes slower, increasing the risk of injury and further contributing to muscle loss.
2. Progesterone’s Role:
   • Catabolic Effects: Progesterone has some catabolic effects, meaning it can promote the breakdown of muscle tissue.
     • While progesterone levels also decline with age, the imbalance between estrogen and progesterone during perimenopause can lead to muscle loss and increased anabolic resistance.
   • Impact on Sleep and Stress: Progesterone influences sleep and stress management.
     • Poor sleep and heightened stress, both common during menopause, further exacerbate anabolic resistance and muscle degradation.
3. Testosterone and Androgens:
   • Decreased Testosterone Levels: Although women have lower levels of testosterone than men, this hormone still plays a vital role in muscle mass and strength.
     • As women age, testosterone levels decline, further reducing the capacity for muscle protein synthesis and increasing anabolic resistance.
   • Impact on Strength and Power: Lower levels of androgens, including testosterone, contribute to reduced strength, power, and muscle-building potential.

How These Hormonal Changes Influence Anabolic Resistance:

• Increased Muscle Breakdown: The hormonal shift during menopause increases muscle protein breakdown while simultaneously decreasing the efficiency of muscle protein synthesis, leading to an overall loss in muscle mass and strength.
• Slower Metabolism and Fat Gain: With declining estrogen, there’s a shift toward more fat accumulation, particularly visceral fat, and a reduction in metabolic rate.
  • This shift is compounded by the loss of muscle mass, which further slows metabolism.
• Altered Fat Distribution: Hormonal changes lead to fat redistribution, often resulting in more abdominal fat, which is linked to metabolic issues such as insulin resistance.
• Decreased Insulin Sensitivity: Estrogen helps maintain insulin sensitivity.
  • Its decline can lead to increased insulin resistance, making it harder for the body to use carbohydrates efficiently and manage weight.

Strategies to Combat Anabolic Resistance During Hormonal Changes:

• Higher Protein Intake: Women should increase their protein intake as they age, focusing on leucine-rich sources to stimulate muscle protein synthesis. Postmenopausal women may require up to 40-60 grams of protein post-workout due to increased anabolic resistance.
• Targeted Resistance Training: Strength training is critical to counteract muscle loss and maintain metabolic health.
  • Programs should emphasize progressive overload and compound movements that engage large muscle groups.
• Hormone Replacement Therapy (HRT): For some women, HRT may help mitigate the decline in estrogen and its impact on muscle health, metabolism, and overall well-being. This should be discussed with a healthcare provider.
• Optimized Recovery: Ensuring adequate sleep, stress management, and recovery strategies are in place can reduce the impact of anabolic resistance and support muscle health.
• Focus on Mitochondrial Health: Engaging in activities that support mitochondrial function, like aerobic exercise and interval training, can help maintain energy production and metabolic efficiency.

In summary, hormonal changes, particularly the decline in estrogen, significantly influence anabolic resistance in aging women. Addressing these hormonal shifts through nutrition, exercise, and lifestyle strategies is crucial for maintaining muscle mass, metabolic health, and overall vitality as women age.

Dr. Gabrielle Lyon is a functional medicine physician and muscle-centric expert who emphasizes the importance of maintaining muscle mass as the foundation for healthy aging.

According to her, improving muscle health as we age involves focusing on proper nutrition, targeted exercise, and lifestyle strategies to prevent muscle loss and maintain metabolic health.

Here are the key solutions Dr. Lyon recommends:

1. Prioritize High-Quality Protein Intake:

• Adequate Protein: Dr. Lyon advocates for consuming 1 gram of protein per pound of ideal body weight daily. This ensures you’re getting enough amino acids to stimulate muscle protein synthesis, especially leucine, which is critical for initiating muscle growth.
• Protein Timing: She emphasizes the importance of distributing protein intake evenly across meals, aiming for 30-50 grams of high-quality protein per meal. This helps optimize muscle protein synthesis throughout the day, which becomes increasingly important as we age.
• Animal-Based Protein: Dr. Lyon often highlights animal-based protein sources like lean meats, fish, and eggs due to their complete amino acid profile and higher bioavailability compared to plant-based proteins.

2. Resistance Training:

• Strength Training is Essential: Dr. Lyon stresses that muscle is the organ of longevity and that resistance training is non-negotiable for preserving and building muscle as we age. She recommends lifting weights at least 3-4 times a week with a focus on compound movements (e.g., squats, deadlifts, presses) that target large muscle groups.
• Progressive Overload: Continuously challenging your muscles with increasing resistance is key to maintaining and building muscle. She advises incorporating various training techniques like progressive overload, tempo changes, and varying rep ranges.

3. Optimize Metabolic Health:

• Insulin Sensitivity: Maintaining muscle mass plays a crucial role in regulating blood sugar levels and improving insulin sensitivity, which are central to metabolic health. Dr. Lyon emphasizes that improved muscle health helps prevent conditions like type 2 diabetes and metabolic syndrome.
• Reduce Visceral Fat: By maintaining and building muscle, you can better control body fat, particularly the dangerous visceral fat that accumulates with age and is linked to various metabolic diseases.

4. Hormonal Support:

• Address Hormonal Changes: For women, hormonal fluctuations during perimenopause and menopause can accelerate muscle loss. Dr. Lyon suggests working with healthcare providers to address hormone imbalances that could be hindering muscle health. This may involve bioidentical hormone replacement therapy (BHRT) or other interventions.

5. Targeted Supplementation:

• Amino Acids: Dr. Lyon often recommends essential amino acids, particularly leucine, to support muscle protein synthesis.
• Essential amino acid (EAA) supplements are also beneficial, especially for those who struggle to meet protein needs through food alone.
• Creatine: Creatine monohydrate is another supplement she advocates for improving muscle strength, power, and overall muscle health, particularly in aging individuals.

6. Functional Movement and Mobility:

• Incorporate Functional Exercises: Dr. Lyon stresses the importance of maintaining functional movement and mobility. Incorporating exercises that improve balance, flexibility, and joint health is essential for aging well and reducing injury risk.
• Daily Movement: Staying active throughout the day, beyond structured workouts, is crucial. Activities like walking, stretching, and bodyweight exercises help maintain muscle mass and functional strength.

7. Mindset and Longevity:

• Long-Term Approach: Dr. Lyon advocates for taking a long-term view toward muscle health. She encourages people to think of their training and nutrition as investments in their future health, emphasizing that the effort put in today will pay off in terms of longevity and quality of life.
• Consistency is Key: Consistency in exercise and nutrition is vital. She highlights the importance of making sustainable changes and sticking to a routine that prioritizes muscle health.

Summary:

Dr. Gabrielle Lyon’s approach to improving muscle health as we age revolves around optimizing protein intake, engaging in targeted resistance training, supporting metabolic health, addressing hormonal changes, and maintaining consistency in exercise and nutrition. Her muscle-centric approach views muscle as a key determinant of longevity, emphasizing that prioritizing muscle health is critical for aging well and maintaining overall vitality.

What about Creatine for muscle and brain health?

Creatine is a well-researched supplement known for its benefits in both muscle and brain health. While it’s most commonly associated with improving physical performance, research has increasingly shown its positive effects on cognitive function, especially as we age. Below is an explanation of the benefits, dosage, timing, and mechanisms of action for creatine.

Benefits of Creatine for Muscle Health:

1. Increased Muscle Strength and Power:
   • Creatine enhances the body’s ability to produce energy rapidly, especially during high-intensity, short-duration exercises like weightlifting, sprinting, and interval training. This leads to improved strength, power, and overall exercise performance.
2. Enhanced Muscle Growth:
   • Creatine supports muscle hypertrophy (growth) by increasing water content within muscle cells (cell volumization), promoting greater muscle size. It also boosts muscle protein synthesis by providing more energy during workouts, allowing for more intense training sessions.
3. Improved Recovery:
   • Creatine helps reduce muscle damage and inflammation following exercise, promoting faster recovery. It can also improve glycogen replenishment after training, ensuring muscles recover and are ready for the next workout.
4. Greater Muscle Endurance:
   • By enhancing ATP (adenosine triphosphate) production, creatine improves endurance in high-intensity activities, allowing for more repetitions, which contributes to better muscle conditioning over time.

Benefits of Creatine for Brain Health:

1. Enhanced Cognitive Function:
   • The brain relies heavily on ATP for energy, just like muscles do. Creatine supplementation can increase phosphocreatine stores in the brain, which supports cognitive processes, especially during tasks requiring intense mental focus, memory, and quick decision-making.
2. Neuroprotection:
   • Creatine has neuroprotective properties and may help protect against neurodegenerative diseases like Parkinson’s, Huntington’s, and Alzheimer’s. It aids in reducing oxidative stress and stabilizing mitochondrial function in neurons, which are crucial for brain health.
3. Improved Memory and Learning:
   • Creatine supplementation has been shown to enhance memory and cognitive performance, particularly in tasks involving short-term memory and complex problem-solving. This is particularly relevant in aging populations or during periods of mental fatigue.
4. Mood and Mental Fatigue:
   • Some studies suggest that creatine can help combat mental fatigue and improve mood by supporting better energy metabolism in the brain. This can be beneficial for individuals experiencing depression, anxiety, or cognitive decline.

Dosage and Timing:

1. Dosage:
   • Loading Phase (Optional): 20 grams per day (split into 4 doses of 5 grams) for 5-7 days. This rapidly saturates muscle creatine stores.
   • Maintenance Phase: 3-5 grams per day. This dose is sufficient to maintain elevated creatine stores in muscles and the brain.
   • Long-Term Use: Creatine is safe for long-term use, and consistent daily intake is recommended for sustained benefits.
2. Timing:
   • Post-Workout: Creatine is often taken after exercise because it may enhance recovery and muscle growth, especially when combined with a post-workout meal containing carbohydrates and protein.
   • Anytime During the Day: The timing of creatine is flexible. Since it works by saturating muscle and brain tissues over time, consistency is more important than specific timing. Taking it with meals can enhance absorption, particularly when combined with carbohydrates.
3. Brain-Specific Timing:
   • For cognitive benefits, creatine can be taken in the morning or before mentally demanding tasks. Its effects on brain function are gradual, so consistent daily use is key.

Mechanism of Action:

1. ATP Production:
   • Creatine is stored in muscles and the brain as phosphocreatine. During high-intensity activity or mental tasks, phosphocreatine donates a phosphate group to ADP (adenosine diphosphate) to regenerate ATP, the primary energy source for cells. This rapid energy regeneration is critical for muscle contractions and cognitive performance.
2. Cell Hydration and Volumization:
   • Creatine increases water content within muscle cells, leading to greater cell volumization. This creates an anabolic environment conducive to muscle growth and may also help support cell health and function.
3. Mitochondrial Support:
   • Creatine supports mitochondrial function by enhancing energy production and reducing oxidative stress. In the brain, this contributes to better cognitive function and neuroprotection.
4. Increased IGF-1 Production:
   • Creatine supplementation has been linked to increased production of insulin-like growth factor 1 (IGF-1), a hormone that promotes muscle growth and repair.

Summary:

Creatine offers significant benefits for both muscle and brain health. For muscles, it improves strength, power, endurance, and recovery, while for the brain, it enhances cognitive function, memory, mood, and neuroprotection. The recommended dosage is typically 3-5 grams daily, with flexible timing as long as it’s taken consistently. Its mechanisms—enhancing ATP production, supporting cell hydration, and optimizing mitochondrial function—make creatine a powerful supplement for aging individuals seeking to maintain both physical and mental health.

The Functional Diagnostic Nutrition Practitioner (FDN-P) approach is centered on identifying “healing opportunities” by addressing the root causes of dysfunction, rather than just managing symptoms. FDN-Ps use a combination of functional lab testing, in-depth client assessments, and personalized protocols to uncover imbalances and guide clients toward optimal health.

How FDN-P Identifies Healing Opportunities

1. Comprehensive Functional Lab Testing:

FDN-Ps rely on specific functional lab tests that provide deeper insights into what’s happening inside the body. These tests differ from conventional medical tests because they focus on identifying subclinical imbalances and hidden stressors that contribute to overall dysfunction. Common areas assessed include:

• Hormone Panels: Measure stress hormone levels (like cortisol and DHEA), sex hormones (like estrogen, progesterone, and testosterone), and their imbalances, providing insights into adrenal health, HPA axis function, and overall hormone balance.
• GI Health Tests: Identify gut imbalances like dysbiosis, infections, leaky gut, or inflammation, all of which are critical for digestion, nutrient absorption, and immune function.
• Food Sensitivity Testing: Identifies hidden food intolerances or sensitivities contributing to chronic inflammation and digestive issues.
• Detoxification and Liver Function Tests: Evaluate how well the body is processing and eliminating toxins, which is essential for overall health.
• Metabolic Panels: Look at markers like blood sugar, insulin, and metabolic byproducts to assess energy production and metabolic health.

2. Data-Driven Assessments:

The information from lab results is combined with detailed intake forms, lifestyle questionnaires, and client history to get a complete picture of what might be causing “Metabolic Chaos.” FDN-Ps look for patterns and correlations between lab findings and symptoms, rather than treating isolated data points.

3. Root Cause Investigation:

FDN-Ps focus on identifying underlying dysfunctions, such as:

• Hormonal Imbalances: Identifying where cortisol, thyroid, or sex hormones are out of balance, which can lead to fatigue, weight gain, mood swings, and more.
• Gut Dysbiosis and Inflammation: Pinpointing gut issues like bacterial overgrowth, parasites, or chronic inflammation that could be driving systemic health problems.
• Nutrient Deficiencies: Addressing deficiencies in vitamins, minerals, and antioxidants that can impact energy levels, immune health, and cellular function.
• Detoxification Pathways: Evaluating how effectively the liver and detox pathways are working, which impacts everything from hormone balance to immune health.

4. Personalized Protocols:

Once healing opportunities are identified, FDN-Ps create individualized protocols based on the D.R.E.S.S. model, which stands for:

• Diet: Customized nutrition plans that remove triggers, address nutrient deficiencies, and support healing.
• Rest: Strategies to improve sleep quality and manage stress for better recovery.
• Exercise: Tailored exercise plans that align with the client’s current health status and goals.
• Stress Reduction: Techniques to manage emotional, mental, and physiological stressors that could be contributing to “Metabolic Chaos.”
• Supplementation: Targeted supplementation to support detoxification, hormone balance, gut health, and other key areas based on lab results.

5. Holistic and Iterative Approach:

FDN-Ps continuously monitor progress, adjust protocols as needed, and educate clients on lifestyle changes that support long-term health. The focus is on empowering clients to take control of their health, rather than relying solely on symptom management.

The FDN-P Approach 

Functional Diagnostic Nutrition (FDN) Practitioners take a systematic approach to resolving “Metabolic Chaos,” which refers to the complex and interconnected dysfunctions in the body that lead to chronic health issues.

Here are the key steps FDN Practitioners follow to address and resolve Metabolic Chaos:

1. Client Intake and Detailed Health History

• Initial Consultation: FDN Practitioners begin with a thorough consultation to understand the client’s health concerns, symptoms, lifestyle, and goals.
• Comprehensive Health History: They collect detailed information about the client’s medical history, family history, diet, exercise habits, sleep patterns, stress levels, and previous treatments.

2. Functional Lab Testing

• Selection of Appropriate Tests: Based on the client’s health history and symptoms, FDN Practitioners recommend specific functional lab tests. These may include:
  • Hormone panels (e.g., cortisol, DHEA, thyroid)
  • Gut health assessments (e.g., stool tests, SIBO breath tests)
  • Food sensitivity testing
  • Organic acids test (OAT)
  • Detoxification and liver function tests
  • Metabolic assessments (e.g., blood sugar, insulin)
• Collecting Samples: The client provides samples (e.g., saliva, urine, blood, stool) for testing. These tests help identify hidden stressors and imbalances that contribute to Metabolic Chaos.

3. Data Analysis and Interpretation

• Reviewing Lab Results: FDN Practitioners analyze the lab results, looking for patterns and correlations between the data and the client’s symptoms.
• Identifying Healing Opportunities: They identify areas of dysfunction, such as hormonal imbalances, gut dysbiosis, nutrient deficiencies, or impaired detoxification pathways.
• Explaining Findings: The practitioner explains the lab results to the client in a clear, understandable way, highlighting the root causes of their health issues.

4. Creating a Customized Protocol

• D.R.E.S.S. for Health Success® Protocol: FDN Practitioners develop a personalized plan based on the D.R.E.S.S. framework:
  • Diet: A tailored nutrition plan that eliminates food sensitivities, balances macronutrients, and supports gut health and detoxification.
  • Rest: Strategies to improve sleep quality and optimize recovery, which are crucial for hormonal balance and overall health.
  • Exercise: An appropriate exercise regimen that aligns with the client’s current health status, fitness level, and goals, avoiding overtraining.
  • Stress Reduction: Techniques to manage both physical and emotional stress, such as meditation, breathing exercises, and lifestyle adjustments.
  • Supplementation: Targeted supplements to support the body’s healing processes, based on the identified imbalances and deficiencies.

5. Implementation and Monitoring

• Guiding the Client: The practitioner supports the client in implementing the D.R.E.S.S. protocol, offering guidance, education, and motivation.
• Regular Follow-Ups: FDN Practitioners schedule follow-up sessions to monitor the client’s progress, address any challenges, and make adjustments to the protocol as needed.
• Ongoing Assessment: They continue to assess the client’s symptoms and may recommend additional lab tests to track improvements and refine the approach.

6. Empowering the Client

• Education and Self-Management: FDN Practitioners educate clients about their health and encourage them to take an active role in their healing journey. They provide the tools and knowledge necessary for long-term health maintenance.
• Preventing Recurrence: The goal is not just to resolve current symptoms but to equip the client with the understanding and habits needed to prevent future health issues and maintain optimal wellness.

7. Re-Evaluation and Optimization

• Assessing Outcomes: Once the initial protocol has been completed, the practitioner and client review the outcomes. If needed, the protocol may be adjusted for further optimization.
• Continuous Support: FDN Practitioners remain available for ongoing support, helping clients sustain their health gains and continue progressing toward their wellness goals.

FDN Practitioners take a holistic, root-cause approach to resolving Metabolic Chaos. Through detailed assessments, functional lab testing, and personalized protocols based on the D.R.E.S.S. model, they guide clients toward restoring balance, improving function, and achieving long-term health. The focus is on empowering clients to take control of their health, prevent future dysfunction, and thrive in their daily lives.

FDN-Ps identify healing opportunities by connecting the dots between functional lab results, client history, and symptom patterns. This holistic, root-cause approach allows for customized, effective strategies to restore balance and support the body’s natural ability to heal and thrive.

Contact Coach Debbie Potts here to schedule a call to discover how you can strive to thrive as you age!