Keto Diet: Benefits, Food List, 7-Day Meal Plan & How to Start
A doctor's complete guide to the ketogenic diet: how ketosis works, what to eat, what the research really shows for everything from epilepsy to weight loss, a 7-day healing meal plan, the supplements that matter, and the way I've used keto with patients for nearly 20 years.
Functional Medicine: What It Is, the Evidence & Why It Should Come First
A physician's evidence-based case for functional medicine, the root-cause, natural-first approach to chronic disease. What it is, how it outperforms a drug-first model for the conditions that dominate modern illness, the deep research behind it, and real patients it changes.
Guar Gum: Benefits, PHGG, Side Effects & Is It Bad for You?
What guar gum is, how its gentle form, partially hydrolyzed guar gum (PHGG), feeds the good bacteria in your gut, what human trials show for bloating, regularity, SIBO, blood sugar and cholesterol, and how to use it well.
Bladderwrack: Benefits for Thyroid & Gut, Dosage and Safety
What bladderwrack is, how its whole-food iodine and fiber work on the thyroid and the gut, what the research shows, how much to take and how to use the powder, tea and capsules.
Cooling Foods: 34 Foods and Herbs That Calm Heat in the Body
The 34 cooling foods and herbs that Chinese medicine and Ayurveda use to calm heat in the body, how they work, which cooling drinks to reach for, from mint to hibiscus tea, and how to build a cooling plate.
Hot Feet: Why Your Feet Burn and How to Cool Them Naturally
Why your feet feel hot or burning, especially at night: the root causes behind it, from blood sugar and low B12 to thyroid and menopause, the tests that find yours, and the natural ways to cool and calm your nerves.
Essential Oils for Colds, Flu & Congestion: What Works
The essential oils that help most with a cold, the flu and a stuffy nose, what the human trials found for eucalyptus, peppermint, thyme and oregano, how to diffuse, steam and dilute them, and 10 cold-season recipes.
How to Get Rid of a Hangover: Natural Remedies That Help
What a hangover is doing in your body, the morning-after steps and foods that help you recover, the natural remedies with human trials behind them, and how to keep the next party from ending in one.
How to Get Rid of Bloating Fast and Fix What's Causing It
How to debloat fast with a walk, the right tea and a few simple habits, and how to find the root cause behind bloating that keeps coming back, from SIBO and FODMAPs to constipation, stress and hormones.
Elderberry: Benefits for Colds & Flu, Syrup Recipe and Dosage
What elderberry does for colds and flu, how it works in your body, how much to take and when, a homemade elderberry syrup recipe, and who should be careful.
Watercress: Benefits, Nutrition, How to Eat It & Recipes
What watercress is, what a cup gives you, how it helps your body clear everyday toxins and supports your liver and kidneys, and how to eat it raw or cooked, with five recipes.
Winter Melon (Ash Gourd): Benefits, Nutrition, Uses & Recipes
What winter melon is, what a cup gives you, how Chinese medicine and Ayurveda use this cooling gourd, what it does for blood pressure and digestion, and how to cook it in soup, tea, juice and dal.
Mullein: Benefits for Your Lungs, Uses, Tea Recipe & Ear Oil
What mullein does for your lungs, throat and ears, how it works in your body, how much to take, how to make mullein tea and garlic-mullein ear oil, and who should be careful.
How to Get Rid of a Cold Fast: Natural Cold Remedies That Work
How to get over a cold fast by backing up the immune response your body has already started: the remedies with human trials behind them, the first 24 hours, the soups and teas that help, and how to keep the next cold away this season.
Nutrient-Dense Foods: The Best Ones to Eat, by Category
The most nutrient-dense foods, grouped by food family, with USDA numbers for a realistic serving, plus how to work more of them into your day and who should be careful.
Liver Detox and Liver Cleanse: What Really Helps Your Liver
How to detox your liver the way it was designed to work: the sugar, alcohol, weight and movement steps with the strongest evidence, the foods that keep bile moving, milk thistle and NAC, what a liver flush really passes, and who should be careful.
Pau d'Arco: Benefits, Bark Tea, Dosage & Side Effects
What pau d'arco bark is, what the research shows for yeast overgrowth, period pain and inflammation, how to make pau d'arco tea, how much to take, and who should skip it.
Clear Protein Powder: Benefits, vs. Whey & Side Effects
What clear protein is and why it's clear, how clear whey compares with a regular whey shake and with clear plant and collagen drinks, what whey isolate research shows for muscle, fullness and blood sugar, how much to drink, what to look for on the label and who should be careful.
Longevity: How to Live Longer (Diet, Supplements, Bloodwork & the Science)
The complete, evidence-based guide to living longer and healthier. The science of aging, your biological and organ age, longevity bloodwork, the longevity diet with food lists and a 7-day plan, the top 15 herbs and supplements, fitness, therapies, the Blue Zones, and what an 85-year Harvard study reveals about living long.
Magnesium Glycinate: Benefits, Uses, Dosage & Side Effects
A physician's evidence-based guide to magnesium glycinate, covering why it's the form I reach for most, what it does in the body, and how to use it for sleep, stress, blood pressure, and more.
