Root Functional Medicine

Gut Health and Hormones

Root Functional Medicine — Mon, 17 Jul 2023 00:00:00 -0400

Emerging research has shed light on the crucial role of gut health in maintaining hormonal balance throughout the body. In this article, we will explore the intricate relationship between gut health and hormones and understand how nurturing the gut can positively impact hormonal balance in various conditions.

Gut Microbiome

Bacteria, viruses, yeast, and fungi all collectively comprise a key component of your digestive system—the gut microbiome. Your microbiome is a complex ecosystem unique to you that changes in response to diet, lifestyle, environment, and more. Some of the bugs in your gut microbiome are beneficial to your health, some are harmful, and some are neutral and have little to no effect.

Your good bacteria have many important jobs. For example, they maintain a healthy gut lining, prevent overgrowth of harmful bacteria, and influence hormone production and regulation. When the balance of your microbiome is disrupted, a condition called dysbiosis can occur. Dysbiosis is an imbalance of gut bacteria which can damage the gut lining, cause food sensitivities, and lead to further disease. Many prevalent hormone-related conditions, like polycystic ovary syndrome (PCOS) and Hashimoto’s thyroid disease, are associated with dysbiosis (1, 2, 3).

Impact of Gut Health on Hormones

The body is an interconnected system. When one of these systems is disrupted or imbalanced, it creates a ripple effect impacting other organs as well. Let’s review how gut health may impact a few main hormone functions.

Estrogen Metabolism

The gut microbiome influences an important hormone called estrogen. A woman’s body is constantly producing estrogen, although the levels should fluctuate throughout your menstrual cycle. After the body uses estrogen, it travels to the liver for elimination through the intestines. Once in the intestines, gut bacteria are responsible for breaking down and balancing estrogen levels (see figure 1).

When your gut is healthy, these gut bacteria produce normal levels of an enzyme, called beta-glucuronidase. This enzyme turns estrogen into its active form to be reabsorbed by the gut and sent back into the blood. However, an unhealthy gut disrupts this process and may result in either too much or too little active estrogen.

Imbalances in estrogen can cause heavy periods, migraines, weight gain, mood changes, and more.

Figure 1: Gut Health and Hormones (Estrogen Metabolism)

Insulin

An imbalance of gut bacteria can disrupt insulin balance, a hormone responsible for controlling blood sugar levels (4). Insulin resistance is when the body is unable to efficiently use insulin to normalize blood sugar levels. Insulin resistance is one of the main suspected root causes of conditions like PCOS, type 2 diabetes, and obesity. Conventional medicine often fails to effectively treat these conditions because it does not consider the crucial role gut health plays in regulating insulin and blood sugar balance.

Thyroid Function

Poor gut health is a major contributing factor to the development of thyroid conditions, like Hashimoto’s. This condition, which is also the leading cause of hypothyroidism, is an autoimmune thyroid disease. Poor gut health may cause Hashimoto’s by disrupting the immune system, causing it to mistakenly attack your thyroid gland. Once the autoimmune disease is present, ongoing gut issues worsen symptoms of Hashimoto’s. For example, your gut is responsible for converting T4 thyroid hormone into the active T3 version your body can use. Disruptions in gut health as seen in dysbiosis, inflammatory bowel disease, or leaky gut may reduce your body’s ability to convert T4 into active T3, which can result in further symptoms of hypothyroidism.

Serotonin Production

Often referred to as your “happy hormone”, serotonin is a brain chemical responsible for regulating mood, sleep, and sexual function. An estimated 95 percent of the body’s serotonin is made within the gut (5). Research suggests that a healthy gut microbiome is necessary for optimal serotonin production (6). Alternatively, dysbiosis has been linked to mood disorders like depression and anxiety.

A New Way to Access Functional Medicine

Order your own labs and get the support you need. With Root Access, taking charge of your health through a root-cause, data-driven approach has never been easier.

Become an Access Member

Tips to Improve Gut Health

Like a fingerprint, no one gut microbiome is the same. As such, we believe the best way to optimize gut health is to work with a skilled practitioner to identify imbalances and develop a personalized treatment plan based on your results. Read more about our gut healing protocol. However, there are a few steps you can take to significantly impact the health of your gut on your own.

Gradually increase fiber intake to a goal of at least 25 grams per day for women and 35 grams per day for men. High fiber foods include fruits, vegetables, nuts, seeds, and legumes.
Review food labels to keep the amount of added sugar in your diet low and avoid feeding the wrong type of gut bacteria. Beware of foods like breakfast cereal, flavored yogurt, and granola bars as these products often deceive consumers by appearing healthy but containing high levels of added sugar.
Consider a high-quality probiotic, like Root Spore Probiotic. Read why this is our favorite soil-based probiotic.

Spore Probiotic

Resilient gut support

$64.00

Key Takeaways: Gut Health & Hormones

The gut microbiome influences nearly every organ in your body and has a tremendous impact on your hormones. Dysbiosis is an imbalance of gut bacteria that can disrupt hormones like estrogen, insulin, thyroid hormones, and serotonin. Simply put, you must address gut issues if you want to treat a hormonal condition from the root cause. Increasing fiber, limiting added sugar, and incorporating a high-quality probiotic are three steps you can take today to improve your gut health to improve hormonal balance.

Learn more about how we treat gut and hormone issues from the root cause in our comprehensive membership program.

Get to the Root at Home

Curious about where you should start your functional medicine journey?

Take our Get to the Root Quiz so you can start working towards reversing disease and optimizing your health at the Root cause.

Take the Get to the Root Quiz

Functional Medicine for Sports Performance Optimization

Root Functional Medicine — Fri, 15 Jan 2021 00:00:00 -0500

Functional Medicine and Nutrition for Athletes

Nutrition is particularly important for athletes due to the stress and high energy demands they put on their bodies. There are many basic and more advanced (functional) tests that we can check on our athletes.

Over exercising combined with low calorie intake in athletes can lead to decrease thyroid function by increased conversion of T4 thyroid hormone to the storage form of thyroid hormone- reverse T3 (rT3). rT3 is the inactive form of thyroid hormone. It is produced in times of stress and leads to slowing down of our metabolism.

Iron deficiency is another common deficiency especially in endurance athletes. Iron is a key component of hemoglobin, which carries oxygen to muscles and other tissues. Low iron or low ferritin (a measure of iron storage) can manifest as decreased oxygen delivery to tissues, fatigue during exercise and increased risk for injury.

There are also many advanced (functional) lab tests we can do for athletes:

Full Micronutrient analysis includes everything from antioxidants to vitamins and minerals as well as fatty acids and amino acids. This can give athletes very valuable information as to what foods they should be concentrating on as well as possible supplement needs for their particular energy requirements.
Gut health and microbiome testing is another big area we can evaluate. We are not only what we eat, but we are what we can digest and absorb. So, if our gastrointestinal system is off balance due to, for example, low digestive enzymes or bacterial imbalances, such as small intestinal bacterial overgrowth, then we will not be able to break down and absorb food properly. This can lead to various nutrient deficiencies and issues with energy production/athletic performance.
Cortisol Measurements: We can measure salivary cortisol levels at 6 points throughout the day to determine if you have a proper circadian hormonal pattern. Normally your cortisol should be highest in the morning and then gradually drop throughout the day, with its lowest level being right before bedtime. This allows you to have energy throughout the day and the lower levels at nighttime allow you to relax and fall asleep. In the initial stages of high intensity training your cortisol can be high- this is your bodies normal response to stress. But over time, if you are overtraining, your adrenal glands can grow weaker, which can eventually lead to a condition called adrenal fatigue. In adrenal fatigue you can have depressed cortisol levels in the morning and throughout the day, leading to low energy.

We take a personalized approach with all athletes and after listening to their full story, order appropriate testing and customize their nutrition plan to their individual needs.

Root doctors and dietitians help athletes optimize their performance and health in our functional medicine membership program.

Get to the Root at Home

Curious about where you should start your functional medicine journey?

Take our Get to the Root Quiz so you can start working towards reversing disease and optimizing your health at the Root cause.

Take the Get to the Root Quiz

What is Functional Nutrition?

Root Functional Medicine — Mon, 11 Mar 2019 00:00:00 -0400

What is Functional Nutrition?

You are unique. You have your own genetic makeup, health history, and lifestyle. Your nutrition plan should be unique to your individual body, too! Here at Root, we use functional nutrition as a key part of treating the root cause of your symptoms.

But, what is functional nutrition, exactly?

In this article, we’ll review functional nutrition, how it’s different, and how we use it to help you restore wellness, find balance in the body, and prevent disease.

First, Let’s Review: What is Functional Medicine?

To understand functional nutrition, we need to first quickly review functional medicine as a whole.

Functional medicine is an approach to treating health conditions and preventing disease by finding the root cause of your health issues. However, instead of stamping you with a diagnosis and only treating your symptoms, functional medicine doctors find out WHY you have the diagnosis. They will do an in-depth assessment to look at ALL of your body systems (not just the one causing symptoms), and evaluate how well your body is communicating.

Then, functional medicine doctors will recommend interventions to help restore balance by addressing factors such as nutrition, movement, stress, sleep, and relationships.

What is Functional Nutrition?

Functional nutrition is a powerful cornerstone to functional medicine. It uses food as a natural medicine to help restore balance, replete nutrient deficiencies, heal the gut, and more.

Here are a few ways in which functional nutrition is different from conventional practices.

Functional Nutrition is Personal

Personalization is the main difference between functional and conventional nutrition.

Functional nutrition focuses on the patient instead of the disease. It is a personalized method of optimizing your health based on your individual genetics, lab values, lifestyle, and more.

Let’s use a case study as a quick example. Imagine Mrs. M comes in to see the dietitian for nutrition counseling for her Irritable Bowel Syndrome (IBS). She suffers from bloating, indigestion, and occasional diarrhea. In a conventional nutrition setting, Mrs. M may receive a generic low-FODMAP meal plan, which is a standardized diet that eliminates foods that may worsen symptoms in IBS patients. However, the foods are not the direct cause of her IBS, and not all IBS patients have the same reactions to all foods.

Now, let’s imagine Mrs. M’s case from a functional nutrition perspective. While each treatment is different, a functional nutrition dietitian may order personalized lab testing, like the MRT food sensitivity test, to learn how Mrs. M’s individual immune system is reacting to specific foods. We may also request nutrition labs to assess for underlying vitamin or mineral deficiencies. From there, we would develop a personalized elimination diet based on Mrs. M’s lab results to reduce inflammation, heal the gut, and (of course) reduce her symptoms!

Get started with our FREE hormone and gut health friendly recipes

& Sign up to receive tips and updates from Root.

Functional Nutrition Uses Food as Medicine

A whole food diet rich in fruits, vegetables and minimal processed food is always a great foundation. However, some patients require more targeted interventions with specific foods in order to treat the underlying cause of their health issues.

Functional nutrition honors the fact that food is not only fuel for your body, but also an extremely useful tool to help us address the underlying cause of your condition. Let’s go back to Mrs. M’s story as an example. After 1-2 months of eliminating her food sensitivities, a functional medicine dietitian may want to use specific foods or supplements to further heal her gut. The dietitian may recommend certain anti-inflammatory foods, gut-healing compounds like glutamine or probiotics, or targeted supplements to replete any nutrient deficiencies found on her lab testing.

Gut Health Bundle

Our 3 most popular gut health supplements, bundled together for a 10% savings.

$182.00

Functional Nutrition Is Not Just About Food

While functional nutrition honors the powerful nature of wholesome food, it also respects that there is more to health than what you eat.

For instance, a functional medicine dietitian may ask you about your stress levels, sleeping habits, and overall environment. Not only do these factors play a huge role in your overall health, but they also have a bidirectional effect on your nutrition. For example, chronic stress can worsen IBS symptoms, like in Mrs. M’s case. Additionally, your sleep habits and stress levels all affect how nutrition is digested and absorbed in the body. A functional medicine dietitian can help you establish a stress management routine to further reduce your symptoms. We may recommend various foods or nutritional supplements to help your body cope with the added stress as well.

We Embrace Your Uniqueness

With functional nutrition, we embrace your uniqueness and use it to tailor your individualized nutrition recommendations.

In our functional medicine programs, you can work one on one with a functional dietitian and a functional medicine doctor in our signature program, our Root membership, we can use personalized lab testing, functional food as medicine, and lifestyle interventions to further your healing process. We work closely with you to find a nutrition plan that is realistic for your lifestyle, while also reducing unwanted symptoms and restoring balance in the body.

As always, we are rooting for you!

Get to the Root at Home

Curious about where you should start your functional medicine journey?

Take our Get to the Root Quiz so you can start working towards reversing disease and optimizing your health at the Root cause.

Take the Get to the Root Quiz

Conversion of t4 to t3 thyroid hormone

Root Functional Medicine — Mon, 20 May 2019 00:00:00 -0400

Do you have a thyroid disorder? Or rather, do you suspect you have a thyroid disorder, yet your blood work came back “normal”?

Testing only TSH to assess thyroid function is not enough.

During a comprehensive thyroid workup, we assess how well your body is converting the main thyroid hormone (T4) to the active thyroid hormone (T3). Your T4 hormone must be converted into T3 in order for your body to use it.This article will review the conversion of T4 to T3 and what you can do to optimize it!

Why Does Conversion of T4 to T3 Matter?

Traditional health practitioners screen thyroid function by looking at one main lab value called thyroid stimulating hormone (TSH).

The pituitary gland in your brain releases TSH which then tells your thyroid gland to make thyroid hormone (abbreviated T4).

However, your body must convert T4 into T3 (the active form) in order to use it. If the conversion of T4 to T3 is poor, then you may experience some of the common hypothyroid symptoms like fatigue, depression, sensitivity to cold temperatures, difficulty concentrating, and more.

Keep in mind, that this poor conversion can occur even if your TSH levels appear to be normal. So, it’s important to assess the conversion of T4 to the active form of T3 to find the root cause of your symptoms and optimize thyroid function.

What hurts the conversion of T4 to T3?

Many factors hinder your body’s conversion of T4 to the active T3 form. Let’s review a few of the main ones!

Stress

No surprise here, right?

In times of chronic stress, your body releases higher amounts of a stress hormone called cortisol. At this time, your body is focused on the cortisol release, so it does not put much effort into converting T4 into T3. Instead, it redirects T4 to another hormone called reverse T3 (1).

Your body requires a delicate balance of reverse T3. Too much of this hormone as a result of chronic stress can slow metabolism and cause other detrimental effects in the body.

Impaired Liver Function

Your thyroid gland makes T4 and a tiny bit of T3.

However, most conversion of T4 to T3 occurs outside of the thyroid gland, particularly in the liver (2). Impaired liver function, therefore, may negatively affect this conversion even if liver enzymes appear to be within normal limits.

Poor Gut Health

Your gut is another location where the conversion of T4 to T3 occurs. Disruptions in gut health as seen in dysbiosis (an imbalance of gut bacteria), inflammatory bowel disease, or leaky gut may reduce your body’s ability to convert T4 into the active T3 hormone.

Low-Calorie Diets

Low-calorie diets can be damaging to thyroid function and may reduce T3 concentrations by up to 50 percent (3).

When you severely restrict calories, your body will redirect your thyroid hormone (T4) into the reverse T3 version, which causes a drop in your metabolism (4). This is a protective mechanism to prolong your survival in times of famine and food restriction.

What helps the conversion of T4 to T3?

Fortunately, there are many diet and lifestyle interventions that can optimize your conversion of T4 to T3.

Follow an Anti-Inflammatory Diet

Poor conversion of T4 to T3 often boils down to chronic inflammation.

To help lower inflammation, follow an anti-inflammatory diet that is rich in fruits, veggies, wild-caught fish, nuts, seeds, and legumes. Limit foods that may worsen inflammation like refined grains, processed foods, alcohol, and added sugar.

Remember to eat enough calories, too!

Eat Enough Zinc and Selenium

Zinc and selenium are two essential minerals required for the conversion of T4 to T3. In fact, one of the main enzymes that makes this conversion relies on selenium in order to function!

Eat plenty of foods rich in these two essential minerals:

Foods rich in zinc: oysters, beef, crab, pumpkin seeds, cashews, and chickpeas
Foods rich in selenium: brazil nuts, tuna, halibut, sardines, turkey, and beef liver

Root Thyroid Support

Root Thyroid Support supplement includes important nutrients, liver support, and stress support to optimize T4 to T3 conversion.

Lower Stress Levels

Managing stress is key to lowering cortisol levels and optimizing the T4 to T3 conversion. Are there any stressors in your life that you can reduce or eliminate?

Make time for a daily stress reducing activity like yoga, meditation, journaling, walking, or deep breathing exercises.

Ashwagandha is a common supplement used for stress support that has also been shown in studies to improve levels of T4 and T3 thyroid hormones. (5)

Ashwagandha

Feel calm & relaxed with this powerful adaptogenic herb

$49.00

Thyroid Support

The perfect synergy of nutrients for thyroid health.

$45.00

Optimize Gut Health

The gut plays an integral role in lowering inflammation and helping your body convert T4 to T3.

Optimizing gut health begins with a solid foundation of an anti-inflammatory diet rich in fiber and low in processed foods. However, some people require a more comprehensive plan to treat gut imbalances.

We take a personalized approach to gut health and can test for potential gut irritants such as food sensitivities, infections, or bacterial overgrowth. From there, we guide you in replacing missing elements (like digestive enzymes), repopulating the gut with friendly gut bacteria, and repairing the gut lining.

Finding the Root Cause of Thyroid Issues

Trying to navigate health issues on your own can be overwhelming and frustrating. When it comes to optimizing the conversion of T4 to T3 and treating thyroid conditions, finding the root cause is essential.

Whether it’s poor gut health, nutrient deficiencies, or inflammation, we are here to support and guide you in your healing journey.

Learn more about Root Membership.

Easy Thyroid Lab Ordering

Meet our Advanced Thyroid Panel

Biomarkers Tested: TSH, T4, Free T3, Free, Thyroid Peroxidase Antibodies, Reverse T3, Selenium

Get Started Today

Hypothyroidism and IBS

Root Functional Medicine — Wed, 14 Dec 2022 00:00:00 -0500

Your gut and thyroid impact each other in different ways. When one system is disrupted, the other is also affected and disease can occur. In this article, we’ll review the relationship between hypothyroidism and IBS, and explain some treatment options we recommend for individuals with both of these conditions.

What is hypothyroidism?

Commonly referred to as an “underactive thyroid”, hypothyroidism occurs when your thyroid gland does not make enough thyroid hormones to meet the body’s demand. Thyroid hormones control many bodily functions like metabolism, body temperature, your menstrual cycle, heart rate, and more.

An autoimmune condition called Hashimoto’s is the most common cause of hypothyroidism in the United States. Common symptoms of hypothyroidism include brittle nails, thinning hair, fatigue, weight gain, constipation, and cold intolerance.

What is IBS?

Irritable bowel syndrome (IBS) is a gastrointestinal disorder in which people suffer from a variety of digestive symptoms like gas, bloating, abdominal pain, constipation and/or diarrhea. Some studies suggest that IBS is caused by dysbiosis—an imbalance of gut bacteria. Small intestinal bacterial overgrowth (SIBO) is one type of dysbiosis that may be responsible for many IBS symptoms. Read more about SIBO and hypothyroidism.

What is the relationship between hypothyroidism and IBS?

If you have IBS, you may be more likely to also have hypothyroidism. One small study found that 19 percent of people with IBS also had a thyroid disorder (1). Interestingly, the majority of these people suffered from subclinical hypothyroidism. This occurs when your thyroid labs (like TSH) appear to be “normal” for conventional medicine standards, yet you continue to suffer from symptoms of hypothyroidism. In functional medicine, we use a narrower, more optimal, range of TSH to capture individuals with subclinical hypothyroidism.

Hypothyroidism and IBS may commonly occur together because they both share a possible root cause: dysbiosis. As mentioned earlier, dysbiosis is a general term that refers to an imbalance of gut bacteria. People with dysbiosis may have too many bad bacteria, not enough good bacteria, or a mixture of the two. Studies have found over half of patients with hypothyroidism also have dysbiosis (2).

People with hypothyroidism also generally have a slower GI tract than individuals without this condition. Thyroid hormone helps with the motility of the GI tract, or helps move things through. This is why constipation is a common symptom of hypothyroidism.

I have IBS and hypothyroidism. What now?

Because of the major role it plays in various health conditions, we assess gut health for every single client at Root. Treating IBS can be tricky and individualized. Alternatively, conventional treatment for hypothyroidism may seem relatively straight-forward with a simple prescription for thyroid hormone replacement. However, since the most common cause of hypothyroidism is Hashimoto’s (an autoimmune disease), we also focus on supporting the immune system in addition to gut health.

Here are a few of the most common interventions we may use for an individual with both IBS and hypothyroidism.

Remove gut disruptors

Added sugar is one of the biggest culprits of dysbiosis because it can feed the harmful bacteria and starve the good bacteria. Removing or reducing added sugar and artificial sweeteners in your diet is key in preventing and fighting against dysbiosis. The largest sources of added sugar in the American diet are sugar-sweetened beverages (like soda, juice, or coffee drinks), pastries, and desserts.

If you also suffer from IBS, you may consider trialing a low-FODMAP diet. This is a short-term elimination diet that helps you identify which foods worsen your GI symptoms. By eliminating the foods highest in FODMAPs (like wheat, dairy/lactose, onions, and garlic), you may experience less digestive symptoms.

Support optimal digestion

Many individuals with hypothyroidism and IBS suffer from constipation due to slow gastric motility. Increasing the amount of fiber in your diet may help promote bowel regularity as it provides bulk to your stool and softens it for easier passage. Fiber is also the main fuel source for your healthy gut bacteria. Fruits, vegetables, whole grains, nuts, and seeds all contain adequate amounts of fiber. However, it’s essential to increase fiber slowly. Some individuals with IBS may experience worsening GI symptoms when increasing fiber in their diet. If this consistently happens to you, we recommend trialing a low-FODMAP diet as discussed above. As you increase the fiber in your diet, you also need to drink more water. Aim to drink at least 2 liters of water per day or about half of your body weight in fluid ounces.

We may also recommend our Motility Support supplement for individuals suffering from constipation. This supplement contains a combination of artichoke leaf and ginger root extract in clinically proven doses to improve digestion and restore proper gastric motility.

Motility Support

Keeps Things Moving

$44.00

Reduce stress levels

Unsurprisingly, chronic stress negatively affects both IBS and hypothyroidism. First of all, unmanaged stress causes the body to redirect thyroid hormone (T4) into an alternative and unusable form called reverse T3. Your body requires a delicate balance of reverse T3. Too much of this hormone as a result of chronic stress can slow metabolism and make hypothyroidism worse. Furthermore, stress negatively impacts individuals with IBS by affecting digestion, GI motility, and worsening IBS symptoms (3).

Take some time to reflect on the stressful aspects of your life. Is it possible to reduce or eliminate these triggers? Sometimes, stress is unavoidable. Therefore, we must introduce healthy ways to manage stress by implementing mind-body practices like yoga, meditation, journaling, walking, or deep breathing exercises.

Key Takeaways

Hypothyroidism occurs when your thyroid gland does not produce enough thyroid hormones to meet the body’s demand. IBS is a GI disorder in which individuals suffer from a variety of digestive symptoms. Hypothyroidism and IBS may occur together because they both have dysbiosis as a potential root cause. You can support optimal gut and thyroid health by eliminating gut disruptors (like added sugar and FODMAPs), slowly increasing your fiber and fluid intake, improving gastric motility with effective supplementation, and lowering stress levels.

Want to learn more? We teach you how to heal the gut and treat the root causes of hypothyroidism in our functional medicine membership program.

Get to the Root at Home

Curious about where you should start your functional medicine journey?

Take our Get to the Root Quiz so you can start working towards reversing disease and optimizing your health at the Root cause.

Take the Get to the Root Quiz

PCOS and Constipation

Root Functional Medicine — Mon, 30 Aug 2021 00:00:00 -0400

Constipation is a fairly common symptom among women with polycystic ovary syndrome (PCOS).

In this article, we’ll discuss the relationship between PCOS and constipation, and how you can treat the root cause of both of these conditions with diet, lifestyle, and targeted supplementation.

What Causes Constipation in PCOS?

There are a few factors which may explain why an individual may suffer from both constipation and PCOS.

First of all, irritable bowel syndrome (IBS) is a GI disorder that causes painful digestive symptoms including diarrhea, constipation, or a mixture of both. IBS is more common in women with PCOS, especially the IBS-constipation subtype (1). Dysbiosis, or an imbalance of gut bacteria, may be to blame for the increased prevalence of constipation in women with PCOS. Dysbiosis occurs when you have too many bad bugs, too little good bugs, or not enough bacterial diversity. Women with PCOS are more likely to have dysbiosis of the gut than women without this condition (2).

Small intestinal bacterial overgrowth (SIBO) may also cause constipation in certain individuals. SIBO is a form of dysbiosis which occurs when too many bacteria end up in the small intestine. SIBO can cause hormonal imbalances, constipation, weight gain, acne, and more.

Finally, diet and lifestyle may also cause constipation. The standard American diet is rich in calories, inflammatory fats, and refined sugar while lacking in fiber, fruits, and vegetables. In fact, the average American only consumes about 14 grams of fiber per day—half of the daily reference value of at least 28 grams. This type of diet can cause dysbiosis and slow GI transit time.

How to Treat PCOS and Constipation

Daily bowel movements are crucial to effectively remove waste byproducts through the stool for detoxification and optimal health.

Rule Out Hypothyroidism

Hypothyroidism, not PCOS, may be to blame for your constipation. Women with PCOS are three times more likely to suffer from Hashimoto’s thyroid disease than women without PCOS (3). Hashimoto’s is an autoimmune thyroid disease involving chronic inflammation of the thyroid gland. It is also the most common cause of hypothyroidism in the United States.

In hypothyroidism, the movement of food through the GI tract is slowed, which is why many individuals with Hashimoto’s complain of constipation. Other symptoms of hypothyroidism include brittle nails, thinning hair, cold intolerance, weight gain, and more.

If you have PCOS and suffer from constipation, ask your doctor to rule out Hashimoto’s with a simple blood draw. More specifically, you will want to request a full thyroid panel (TSH, Free T4, Free T3, and thyroid peroxidase antibodies). A high TSH with or without a low free T4 first confirms the presence of hypothyroidism. The additional presence of high thyroid antibodies in your blood indicates Hashimoto’s.

Increase Daily Fiber

Fiber is a type of nondigestible carbohydrate that provides numerous health benefits for individuals with PCOS and constipation. First of all, fiber provides bulk to your stool and softens it for easier passage. Fiber is also the main fuel source for your healthy gut bacteria. Your gut microbiome needs enough fiber to help these beneficial gut bugs flourish and provide great benefits like reducing inflammation, improving insulin resistance, and promoting regular bowel movements. Furthermore, fiber slows the absorption of carbohydrates into your bloodstream which prevents blood sugar spikes after a meal. Aim for a goal intake of 25 – 35 grams of fiber per day. Some people may need to gradually increase their fiber intake over a few days or weeks to prevent side effects like bloating and gas. Read more about Bloating and PCOS.

Fruits, vegetables, nuts, seeds, and whole grains provide rich sources of fiber. Don’t be afraid of carbs! Instead, focus on prioritizing foods rich in complex carbohydrates (like those previously listed).

In our practice, we prescribe foods or recipes for our clients’ specific health needs. For example, if you have PCOS and constipation, we may suggest including a chia pudding as a snack or quick breakfast a few times per week. Just two tablespoons of chia seeds offers 11 grams of dietary fiber! Chia seeds also provide antioxidants and healthy omega-3 fats to fight off inflammation.

Here are a few other high-fiber snack ideas to incorporate into your diet:

½ cup blueberries + small handful of almonds
½ cup raspberries + 1-2 hard boiled eggs
Carrots/pepper strips + hummus
Almond flour or seed crackers (we love Simple Mills) + guacamole
RX Bar or Epic Bar
1 clementine + small handful of walnuts

Adequate Hydration

Constipation and dehydration are closely linked, so drinking enough water is crucial to promote regular bowel movements, especially as you increase the fiber in your diet. Aim to drink at least half of your bodyweight in ounces. For example, if you weigh 200 pounds, you should try to drink around 100 ounces of water each day. Tired of water? Try sparkling or mineral water, unsweetened coconut water, or unsweetened green tea. Alternatively, you could also try homemade infused water with fresh produce and herbs, like cucumber mint, orange lime, or strawberry lemon.

Daily Movement

Exercise is a great prescription for constipation as daily movement promotes optimal digestion and increases gut transit time. Exercise can also reduce insulin resistance, enhance sleep quality, and boost your mood. The best type of exercise is the one you will consistently maintain! Moderate walking, yoga, cycling, strength training, or swimming are a few great options.

Consider a Magnesium Supplement

Magnesium is one of the key supplements in our PCOS treatment plan because of the widespread benefits of this mineral. Taking a magnesium supplement for PCOS can improve insulin resistance, reduce inflammation, and ease PMS symptoms (4). Plus, magnesium citrate, a specific form of this mineral, has a gentle laxative effect when taken properly. If trying a magnesium supplement for constipation, aim for around 200 mg of magnesium citrate each day.

Magnesium Combo

Three forms of highly absorbable magnesium in one capsule.

$37.00

Key Takeaways

Women with PCOS often complain of constipation, which may be due to gut dysbiosis, bacterial overgrowth, or diet and lifestyle. Hypothyroidism can also cause constipation and is fairly common in PCOS, so ask your doctor to rule out a thyroid disorder. You can treat PCOS and constipation by increasing daily fiber, drinking at least half of your body weight in fluid ounces, incorporating daily movement, and considering a magnesium supplement.

5 Common Women's Health Problems That Can be Treated with Functional Medicine and Nutrition

Root Functional Medicine — Mon, 14 Jan 2019 00:00:00 -0500

Here at Root, we treat a variety of women’s health conditions with functional medicine and nutrition. Here is a list of 5 conditions we commonly work with:

#1 Hashimoto’s (and other thyroid conditions)

Approximately 10% of women suffer from hypothyroidism, or an underactive thyroid. The Autoimmune form of hypothyroid disease is known as Hashimoto’s Thyroiditis. It is estimated that around 90% of cases of hypothyroidism are actually Hashimoto’s. With Hashimoto’s, there is an autoimmune attack on the thyroid taking place and antibodies are present in blood work.

We also work to prevent thyroid issues from occurring by assessing full thyroid panels from a functional medicine perspective. Thyroid issues don’t happen overnight and there are many lifestyle and nutrition changes you can make to optimize thyroid levels before a problem occurs. For a variety of reasons, including issues with insurance billing, full thyroid panels often aren’t even offered in traditional medicine. At Root, we have access to affordable thyroid testing and we assess more than just thyroid stimulating hormone (TSH). We also look at free T3 and T4, and thyroid antibodies. We value looking at the full picture, and looking at just the TSH often doesn’t cut it. If you were told your TSH was normal in the past, but still feel like something is off, we would suggest getting a full panel done.

#2: Polycystic Ovarian Syndrome (PCOS)

PCOS is the most common metabolic and hormonal disorder in women, and is estimated to effect between 6-13% of women. To be diagnosed with PCOS, women must meet at least 2 of the following 3 criteria:

– Absent or irregular menstrual cycles (Oligo- or amenorrhea).

– Clinical or biochemical signs of hyperandrogenism

– Polycystic ovaries

The vast majority of women with PCOS suffer from insulin resistance, and therefore have difficulty losing weight. Other symptoms associated with PCOS include skin problems (acne), hair loss, unwanted hair growth (hirsutism), irregular or heavy periods, and mood disturbances.

#3 Irregular Periods/Hypothalamic Amenorrhea

Getting a regular period isn't just important when you are trying to get pregnant. Think of your menstrual cycle as a monthly report card that hints at how balanced your hormones are. If you are experiencing extremely heavy periods, tender breasts, mood swings, and skin problems around your cycle time, this could indicate that you have a hormonal imbalance.

Missing or irregular periods could be for a variety of reasons, including past history of disordered eating, PCOS (as mentioned above), poorly planned diets (vegan diets are often most at risk), under-eating, over-exercising, or sometimes a combination of these things.

Hypothalamic Amenorrhea, AKA Functional Hypothalamic Amenorrhea (FHA), in simple terms is the absence of a period due to low body weight (or extreme weight loss), over-exercising, stress, or a combination of the 3. We frequently see this in athletes who are under stress and are not eating enough to compensate for their level of exercise. You can read more here. Treatment for FHA is highly individualized and it sometimes takes months to years to restore a regular menstrual cycle, but it is possible.

At Root, we are able to test hormones, micronutrient levels, and assess dietary patterns and mind/body rituals to create a targeted treatment plan to try to restore regular periods in women. We also refer out for treatment of eating disorders when we feel it's appropriate.

#4: Irritable Bowel Syndrome

Irritable Bowel Syndrome (IBS) is characterized by cramping, bloating, abdominal pain, and diarrhea and/or constipation that occurs for at least 3 months. IBS is often accompanied by anxiety and is more common in women than men. The exact reason IBS is more common in women is unknown, but it is hypothesized that this is due to women being more hormonally complex than men.

At Root, we work with people who have IBS and have access to stool/microbiome testing. Our dietitians are trained in using elimination diets and a food as medicine approach. Our MRT/LEAP program is also great for IBS and often reduces symptoms of IBS by 50-75% in just 10-14 days. You can read more about that here.

Gut Health Protect

Stops diarrhea in its "tracts."

$79.00

Gut Health Bundle

Our 3 most popular gut health supplements, bundled together for a 10% savings.

$182.00

#5: Migraines

It is estimated that almost 30 million Americans experience migraine headaches and that 3 out of 4 sufferers are women. Migraine treatment is highly personal and can be approached in a variety of ways. We often look at diet, genomics, micronutrient levels, hormones, stress levels, and sleep, to name a few things.

There are also several herbal remedies for migraine prevention and treatment. Here’s a study comparing taking daily riboflavin (vitamin b2) 100mg to one of the most common migraine prevention medications, propranolol at 80 mg/day. They were equally efficacious at that dose, but the patients who took riboflavin had significantly less side effects. At Root, we are well versed in herbal medications, have access to high quality third party tested supplements, and review potential interactions between herbs and medications through a subscription database.

Though we can use functional medicine for most health conditions, the above are some of our special interest areas. We work with people one on one to improve all of these issues in our Root membership.

Get to the Root at Home

Curious about where you should start your functional medicine journey?

Take our Get to the Root Quiz so you can start working towards reversing disease and optimizing your health at the Root cause.

Take the Get to the Root Quiz

Functional Medicine for ADHD

Root Functional Medicine — Mon, 08 May 2023 00:00:00 -0400

An estimated eight percent of adults in the United States will have an ADHD diagnosis in their lifetime (1). Identifying and treating the root causes of this disorder is crucial for long term success and preventing further symptoms. In this article, we’ll review our protocol using functional medicine for ADHD.

What is ADHD?

Attention-deficit hyperactivity disorder (ADHD) is a mental health disorder that is often diagnosed in childhood and can persist into adulthood.

Symptoms of ADHD in adults may include:

Difficulty focusing
Restlessness
Impulsivity
Poor time management
Frequent mood swings
Disorganization

ADHD is often debilitating and can negatively influence academic and professional performance, relationships, self-esteem, and daily functioning. People with ADHD often report other mental health disorders, like anxiety, as well. Read more about using functional medicine for anxiety.

Remove Food Sensitivities

Certain food sensitivities, like gluten, corn, soy, artificial dyes/sweeteners, and dairy may trigger ADHD symptoms in some people. For instance, one study found that 85 percent of individuals who followed an elimination diet showed an improvement of 50 percent or more in their ADHD symptoms (2). A temporary elimination diet allows you to identify potential food triggers and promote healing in the gut.

Improve Gut Health

In addition to removing food sensitivities, research also suggests a link between your gut bacteria and ADHD (3, 4). Gut health is a crucial component when using functional medicine for ADHD. Diet, lifestyle, and your environment can all influence your gut bacteria (for better or worse). To optimize gut health, we recommend limiting gut disruptors, like added sugar and alcohol, and slowly increasing fiber in your diet. Fruits, vegetables, nuts, seeds, and whole grains are the best sources of fiber to fuel healthy gut bacteria. We may also suggest our Gut Health Bundle, which offers three supplements to optimize digestion, rebalance gut bacteria, and calm inflammation. Read more about our gut healing protocol.

Gut Health Bundle

Our 3 most popular gut health supplements, bundled together for a 10% savings.

$182.00

Nutrient Repletion

The foods you eat have a tremendous impact on your ADHD symptoms. Diets rich in colorful whole foods, like the Mediterranean diet, support optimal brain functioning and reduce the risk of ADHD (5). Likewise, supplementing with certain nutrients may reduce symptoms, especially if you are deficient in that vitamin or mineral. For example, individuals with ADHD may be more likely to have lower zinc levels (6). Zinc supplementation was found to reduce symptoms of hyperactivity, impulsivity, and impaired socialization in patients with ADHD (7). Additionally, when vitamin D levels are deficient/insufficient, vitamin D supplementation and vitamin D plus magnesium appears to improve ADHD symptoms (8). Healthy fats, like omega-3, are also widely known to promote brain health and may be lower in people with ADHD (9).

Optimize Sleep

Improving sleep quality may improve ADHD symptoms; yet, individuals with ADHD are more likely to suffer from sleep disturbances, like insomnia. ADHD-related sleep problems may be caused by a dysregulated circadian rhythm or imbalances in important hormones.

Here are a few tips to improve sleep quality if you suffer from ADHD:

Avoid sugar, alcohol, and caffeine within a few hours before bedtime
Avoid screens for at least an hour before bedtime
Aim for natural sun exposure the before noon to support your circadian rhythm
Engage in a relaxing bedtime routine every night
Keep the bedroom dark and cool
Go to bed around the same time every night to ensure at least seven hours of sleep

In addition to these tips, we may recommend supplements like Sleep Support. This is a blend of calming herbs, like valerian root, and minerals, like magnesium, which promote quality sleep, especially for individuals feeling wired at bedtime. Many of the ingredients in Sleep Support also aid in the production of a brain chemical called GABA, which helps you relax and get into a deeper sleep each night.

Sleep Support

Sleep deep without the sleep hangover

$35.00

Omega 3

Fish oil that goes down easy and boosts Omega-3 levels

$59.00

Key Takeaways

Medication is the most common conventional treatment for adults with ADHD. While it can reduce symptoms for some individuals, medication fails to address the root causes of this disorder and leaves many people feeling depleted. In our program, we often see these symptoms go hand-in-hand with numerous other symptoms and missed diagnoses, like autoimmune disease. Using functional medicine for ADHD aims to treat the root cause of your symptoms and may involve interventions to balance your blood sugar, remove food sensitivities, improve gut health, correct nutrient deficiencies, and optimize sleep.

Get to the Root at Home

Curious about where you should start your functional medicine journey?

Take our Get to the Root Quiz so you can start working towards reversing disease and optimizing your health at the Root cause.

Take the Get to the Root Quiz

Best Vitamins for Gut Health

Root Functional Medicine — Mon, 23 Jan 2023 00:00:00 -0500

While probiotics often dominate the gut health industry, certain vitamins also play a crucial role in maintaining a strong gut lining, promoting bowel regularity, and reducing inflammation.

In this article, we’ll review the best vitamins for gut health, food sources of these nutrients, and proper dosing for supplementation.

Vitamin D

An estimated 40 percent of people in certain areas of the United States may be deficient in vitamin D. While this vitamin is well-known for its role in bone strength and immune function, it is also necessary for optimal gut health. For example, supplementing with vitamin D may improve the diversity of your gut bacteria and reduce levels of inflammation in the blood (1, 2). While this benefits any individual, it is particularly important for people with inflammatory conditions, like inflammatory bowel disease (3). Ask your doctor to check your vitamin D levels at your yearly visit. However, keep in mind that a “normal level” does not necessarily mean optimal. In our practice, we prefer vitamin D levels around 50 ng/mL for best outcomes.

Dosing: 2,000 - 5,000 units per day depending on your blood levels. We recommend taking a vitamin D supplement with vitamin K2 to reduce calcium deposits in the blood. Buy Vitamin D + K2 drops.

Food sources of vitamin D: salmon, mushrooms, fortified milk

Vitamin D3/K2 Liquid

Increased energy & improved mood is just a drop away.

$36.00

Magnesium

While technically a mineral, magnesium has over 300 functions in the body and is particularly important for gut health. Magnesium oxide is the most common supplement form of this mineral, however, it is not well absorbed and often causes diarrhea or GI upset. If you suffer from constipation or hard stools, magnesium citrate is the best option. This form of magnesium works by pulling water into the intestines to make bowel movements softer and easier to pass. However, we often recommend a combo supplement with magnesium citrate and glycinate in order to reap the other benefits of this mineral like supporting healthy sleep and blood sugar balance.

Dosing: start with 200-250 mg of magnesium per day, increasing to 450 mg as needed. Find magnesium in our Root Shop.

Food sources of magnesium: pumpkin seeds, chia seeds, almonds, spinach, cashews, black beans

Magnesium Combo

Three forms of highly absorbable magnesium in one capsule.

$37.00

Vitamin C

Vitamin C is a powerful antioxidant known to fight off inflammation. Plus, it is also required for your body to make collagen, a protein essential for the structure and function of skin, muscles, and tissue, like that found in the gut lining. Some studies suggest vitamin C supplements can positively change the bacterial composition in your gut as well (4).

Dosing: 500 - 1,000 mg per day. Start slow and increase as tolerated. Some people may experience diarrhea or other digestive discomfort with high doses of vitamin C.

Food sources of vitamin C: bell peppers, oranges, kiwi, broccoli, strawberries

Zinc

Zinc is one of the top mineral deficiencies we see in our practice. This is unfortunate as it is also one of the best nutrients for gut health. For instance, zinc is required to maintain the strength and function of your intestinal cells. When the integrity of your gut lining is compromised, larger food proteins or harmful bacteria may enter into the bloodstream. This is known as a “leaky gut” which may cause food sensitivities and even trigger autoimmune disease.

Dosing: 10 - 30 mg of zinc per day in the form of zinc picolinate, glycinate, or citrate. Find zinc in our Root Shop. Make sure you also take a multivitamin that contains copper, as taking too much zinc for longer periods may cause a copper deficiency.

Food sources of zinc: oysters, beef, pumpkin seeds, pork

Zinc

REBRANDING SALE! We’re making room for our new look. Save 20% at checkout with code REBRAND20.

$29.00

Spore Probiotic

While obviously not a vitamin, we would be remiss without mentioning one of our most popular and effective probiotics for overall gut health. Root Spore Probiotic is a soil-based probiotic, which means it is able to survive the harsh environment of the gut that typically destroys probiotics before reaching their destination. Soil-based probiotics have shown to balance gut bacteria, produce antioxidants, improve leaky gut, and lower inflammation in the body. Read more about Soil-Based Probiotics.

Spore Probiotic

Resilient gut support

$64.00

Fiber for Gut Health

While supplements can serve as an important addition to a functional medicine treatment plan, you cannot out-supplement a poor diet. Your gut requires a variety of whole foods, fiber, healthy fats, and protein. Make sure to include a good source of fiber with every meal and snack. Fruits, vegetables, nuts, seeds, legumes, and whole grains are the best sources of fiber to fuel your healthy gut bacteria.

Key Takeaways

Your gut is a complex ecosystem that requires the right fuel and environment to function properly. Some of the best vitamins for gut health include vitamin D, magnesium, vitamin C, and zinc. An effective probiotic, like Spore Probiotic, can provide additional benefits by correcting imbalances in gut bacteria and reducing leaky gut. Finally, you should always include a source of fiber with each meal and snack to promote a robust and diverse gut microbiome.

A New Way to Access Functional Medicine

Order your own labs and get the support you need. With Root Access, taking charge of your health through a root-cause, data-driven approach has never been easier.

Become an Access Member

Prebiotics: What are they and why are they important?

Root Functional Medicine — Mon, 10 Dec 2018 00:00:00 -0500

We hear about probiotics, the “good bugs” in our digestive system a lot, but what’s all of the buzz about prebiotics?

Prebiotics are the fiber-rich foods that probiotics feed on. Taking probiotic supplements or consuming probiotic rich foods such as kefir, yogurt, kimchi, kombucha, and sauerkraut will only get you so far if you are not consuming enough prebiotic fiber for the probiotics to eat. We call this seed (taking probiotics or probiotic foods) and feed (giving food to the good bacteria to flourish).

When probiotics feed on and break down (ferment) these prebiotic foods in the colon, a beneficial short chain fatty acid called butyric acid is formed. Often used interchangeably with the term butyric acid when discussing gut health, butyrate is the preferred energy source for the cells in the colon. While more studies are needed, butyrate has been studied for its roles in colon cancer prevention, insulin resistance/diabetes, obesity reduction, atherosclerosis, and chronic inflammation. Remember that what happens in the gut, doesn’t stay in the gut. Low grade inflammation that starts in the gut, then circulates through the blood supply causing symptoms like fatigue, brain fog, aches and pains, and even skin rashes and acne.

Here are some foods that are some good food sources of prebiotic fiber:

o Asparagus
o Banana (especially green bananas = resistant starch)
o Barley
o Dandelion greens
o Eggplant
o Artichokes
o Leeks
o Legumes
o Oats
o Onions
o Peas
o Potatoes
o Whole grains

There are many other fiber-rich fruits and vegetables that are great to eat but the above stand out as good sources of prebiotics specifically.

If you are thinking, “hey I’d love to eat these foods, but these fiber-rich foods really cause me discomfort whenever I eat them”, there’s a good chance you have some level of Dysbiosis (microbial imbalance) going on in your gut. At Root, we do comprehensive stool testing to help you get to the root of your health concerns. Remember that even if you aren’t having digestive issues, other symptoms such as joint pain, fatigue, and brain fog could be due to imbalances in your gut microbiota.

We have many options to help you improve your gut health. Here are two favorites:

We can do a deep dive in our Root membership.

You can access our most commonly used gut health supplements in our Gut Health bundle or, if increasing fiber makes you bloated, you could start with our Low Fodmap Prebiotic as a great source of prebiotic to start to correct the microbiome imbalance without causing bloating. (available for shipping throughout U.S.)

Gut Health Bundle

Our 3 most popular gut health supplements, bundled together for a 10% savings.

$182.00

Low FODMAP Prebiotic

Feed your good gut bugs without the bloat.

$41.00

Sources:

Wong, JM, de Souza R, Kendall CW, Emam A, & Jenkins DJ. Colonic health: fermentation and short chain fatty acids. J Clin Gastroenterolog. 2006;40(3):235-43.

Dahl WJ, Agro NC, Eliasson AM, Mialki KL, Olivera JD, Rusch CT, & Young CN. Health Benefits of Fiber Fermentation. J Am Coll Nutr. 2017; 36(2): 127-136. doi: 10.1080/07315724.2016.1188737

McNabney SM & Henagan TM. Short Chain Fatty Acids in the Colon and Peripheral Tissues: A Focus on Butyrate, Colon Cancer, Obesity, and Insulin Resistance. Nutrients. 2017;9(12). doi: 10.3390/nu9121348

Get started with our FREE hormone and gut health friendly recipes

& Sign up to receive tips and updates from Root.

Turmeric for PCOS

Root Functional Medicine — Mon, 07 Jun 2021 00:00:00 -0400

Polycystic ovary syndrome (PCOS) affects up to 15 percent of women and causes many unwanted symptoms, like acne, unwanted hair growth or hair loss, and irregular cycles.

In this article, we’ll discuss the benefits of using turmeric for PCOS, turmeric supplements, and tips for incorporating turmeric into your meals at home.

What is Turmeric?

Turmeric is an anti-inflammatory spice derived from Southeast Asia. Traditional Chinese medicine has used turmeric for thousands of years due to its anti-inflammatory benefits.
Curcumin is the active ingredient in turmeric that provides most of the anti-inflammatory benefits and gives turmeric its characteristic bright orange color.

For the purpose of this article, we will use turmeric and curcumin interchangeably.

Benefits of Turmeric for PCOS

Most of the benefits of turmeric stem from its powerful antioxidant and anti-inflammatory properties. While there are not a large amount of studies specifically assessing PCOS and turmeric yet, the few available show promising results.

May Decrease Insulin Resistance

Up to 70 percent of women with PCOS have some degree of insulin resistance (1). Insulin resistance occurs when your cells do not properly respond to insulin, leading to higher blood sugar and insulin levels. Insulin resistance worsens inflammation and causes the ovaries to produce more androgens (i.e. testosterone). Excess androgens cause unwanted PCOS symptoms like acne, facial hair, weight gain, or weight loss resistance.

Fortunately, turmeric may reduce insulin resistance. One review study following women with PCOS found that taking a range of 500 – 1500 mg of curcumin per day reduced fasting insulin levels and improved the cells’ ability to respond to insulin (2).

Improves Blood Sugar Levels

Insulin resistance leads to higher blood sugar levels. Left untreated, high blood sugar levels can eventually lead to type 2 diabetes and other chronic diseases. To reduce your risk of these complications and address this major root cause of PCOS, you must normalize blood sugar levels by modifying your diet and lifestyle. Improving blood sugar levels may also promote healthy cycles with regular ovulation and help you lose weight.

Because of its beneficial effect on insulin resistance, turmeric may also subsequently reduce fasting blood sugar levels in women with PCOS (2).

Increases HDL Cholesterol

Taking turmeric may increase your HDL levels (2). HDL is commonly known as the “good cholesterol”, because it absorbs cholesterol in the blood and carries it back to the liver for disposal. Higher levels of HDL cholesterol can lower your risk for heart disease and stroke. This is particularly important for women with PCOS as this condition raises your risk of high blood pressure, high cholesterol, and heart disease.

Lowers Overall Inflammation

Women with PCOS often have higher levels of inflammation and oxidative stress. Oxidative stress occurs when there are too many oxidants (molecules that damage cells) and not enough antioxidants (molecules that protect cells). Inflammation in PCOS leads to more insulin resistance, higher testosterone levels, and worsening symptoms.

Thankfully, turmeric has powerful antioxidant and anti-inflammatory properties that may lower inflammation and oxidative stress in women with PCOS (3). Although not specific to PCOS, a large review study found that taking turmeric reduced levels of major inflammatory markers like C-reactive protein (CRP) (4).

Taking Turmeric as a Supplement

Taking turmeric is most beneficial when using a concentrated dose of curcumin, the active ingredient in turmeric. Most studies investigating turmeric for PCOS used around 1 gram of curcumin per day. However, taking larger amounts of supplemental curcumin may cause nausea or GI upset in certain individuals, and hasn’t necessarily shown to provide more benefits than lower doses (5).

Turmeric Plus

A blend of phytonutrients that target inflammation

$42.00

Turmeric Recipes

While a turmeric supplement gives the most bang for your buck in terms of reducing overall inflammation, including turmeric into an anti-inflammatory diet is beneficial as well. In fact, we always recommend using a “food first” approach!

Turmeric is commonly added to curry recipes and rice, but you can also toss it with roasted veggies, add it into your scrambled eggs, or even mix it into your morning oatmeal!

Golden milk, or a turmeric latte, is another popular way to include this spice into your diet. Golden milk generally contains ground turmeric, fats to stabilize blood sugar levels, and a dash of ground pepper to enhance the absorption of curcumin.

Turmeric for PCOS: Key Takeaways

Turmeric is an anti-inflammatory spice that contains a powerful compound called curcumin. If you have PCOS, taking turmeric may reduce insulin resistance, lower blood sugar levels, and increase your HDL or “good cholesterol” levels. All of these benefits stem from curcumin’s ability to lower inflammatory markers, like CRP.

The most effective turmeric supplements contain curcumin in doses of at least 1 gram per day. But remember, you cannot out-supplement a poor diet! Make sure to eat a variety of anti-inflammatory foods and include turmeric in your meals and snacks each week to reap all of the potential benefits of this unique spice.

As much as we wish turmeric could be a simple fix, PCOS is a multifaceted condition often requiring a deep look into root causes, like inflammation, gut health, and thyroid function. We can help you with this in our functional medicine membership program.

Get to the Root at Home

Curious about where you should start your functional medicine journey?

Take our Get to the Root Quiz so you can start working towards reversing disease and optimizing your health at the Root cause.

Take the Get to the Root Quiz

Is Functional Medicine Covered By Insurance

Root Functional Medicine — Mon, 18 Mar 2019 00:00:00 -0400

Is functional medicine covered by insurance is a question we get often, and it’s a sensitive subject for many. As I do my best to explain this answer, please know that the model we’ve chosen was what we felt allowed us to provide the best individual care in a holistic functional medicine practice for each person. As with many things in medicine, what’s covered by insurance can change, but at the present time…

Is functional medicine covered by insurance?

Chances are, if you are in a true functional medicine practice where your doctor is practicing in a functional medicine model of care and not a conventional insurance model of care, the most likely answer is no, it’s not covered by insurance.

What’s the difference between the two models of care?

Conventional insurance-based medicine is built around the concept of labeling you with a reimbursable diagnostic code (diagnosis) and then finding the medications or a procedure to match.

A functional medicine model of care works through the functional medicine matrix, balances imbalances, considers the connection of mind and body, and often can’t label your symptoms with a single diagnostic name because body systems communicate. We remove the artificial silos of body parts into specialty areas of conventional medicine and consider you as a whole person, mind and body, with communicating body organs/systems. The core of functional medicine is finding the why, or the root cause, and simply operating in a diagnosis to medication model doesn’t fit.

In addition, if your doctor is spending enough time with you (both in person and afterwards researching your unique case) to get to the root of your issue, using advanced testing that takes more time and knowledge to interpret, and then personalizing your treatment plan to include natural therapies, the most likely answer is no, it’s not covered by insurance.

Many treatments in functional medicine are considered “alternative” because they don’t involve a medication for symptoms, but rather supplement an individual’s unique needs. Functional medicine doctors understand that what works for you might not work for the other 99 people in the study, because you have a unique genome, microbiome, and lifestyle – factors that aren’t considered in mainstream medicine recommendations.

So, a true functional medicine approach doesn’t often work with insurance. However, here’s why that can be a good thing:
Insurance-free practices allows for:

Advanced care. Being “insurance-free” allows doctors to recommend the most advanced therapies and testing. One study showed that conventional doctors took an average of 17 years to change behavior, from the time of new scientific information (1). The insurance model keeps doctors stuck in the current “standard of care” because that is often what is reimbursed, even if that standard of care is outdated. Insurance covers what they can easily track (expense to benefit) and unfortunately one of the easiest things to track is medication. Medications are also easier to study because it’s one intervention and not a more difficult to measure multi-factorial approach of lifestyle and natural therapies. (Not to mention medication studies have more funding). Yes, medications can be life-saving and necessary and as an MD I still prescribe them, but it is only part of our treatment plan.
Personalized care. In functional medicine, we base treatments on the best possibilities for an individual with a unique genome, microbiome, and lifestyle, instead of basing our treatments simply on what the insurance company tells us they’ll pay for. Read one of our member's stories here.
Time. Insurance reimburses doctors’ visits that typically last about 15 minutes. We often spend over an hour with our new members, getting a comprehensive assessment. We have to know what is going on in your life before we can improve it.
Flexibility. There are no restrictions with where or how your care can be given. Being completely virtual keeps people on track for the long term via home, travel, and work. We can meet patients where they are.
1:1 personal relationship. There’s no one in between your doctor and you. It’s a true partnership. Your doctor is only working for you. He or she is not caught in a triangle between you, insurance, and administration.
No barriers to seeking care and support when you need it. There are no penalties for seeing us (like co-pays). In our model, we expect to see our patients frequently so that we can help them through the healing process.
Transparency. There’s no guessing game of what’s covered, surprise lab bills in the hundreds of dollars for necessary tests that you felt should be covered. We spell out lab costs, decide together which tests are important and let you know the worst case pricing if the insurance doesn’t cover. We also offer much lower, direct pay pricing on many common labs.

But, functional medicine is expensive, right?

First, we consider functional medicine an investment over an expense. Working to transform your lifestyle and health will continue to reward you over your lifetime.

Functional medicine is not more expensive than repeat colonoscopies, ongoing work-ups with no answers and expensive imaging, “blockbuster medications” that only increase in dose and number, or an emergency that could have been prevented.

We see people from all walks of life, including hard working people on a fixed budget. They are willing to invest in their health and to them, it’s more of a priority decision than a cost decision. They’d rather not wait and keep doing the same things, taking the same medications, but expecting a different result. The upfront investment they make both financially and effort-wise often completely change the course of their health over their lifetime.

We still absolutely encourage our patients to have insurance, especially for acute medical needs. And although we don’t work with insurance directly, we offer several options for accessing our functional medicine protocols at various price points.

Root Access Membership. Order your own labs at very competitive prices and get insights from our team on your results. With Root Access, taking charge of your health through a root-cause, data-driven approach has never been easier. Everything from our curated lab panels to meal plans, educational videos, and monthly Root Talks is created by our in-house functional medicine doctors and dietitians.
Root supplements. These are professional grade, third-party-tested supplements that we actually use in practice, available to you now. We test levels in real people and see the results in real life from our supplements. We even created bundles using some of our popular protocols, such as our gut health bundle, so that anyone can access a gut healing regimen.
HSA/FSA dollars are often able to be used for our medical and dietitian consults (check with your carrier). This can give you more control over your health care dollars. Now, as many insurance plans have higher deductibles, many employers offer HSAs as part of the health plan.
The savings we are able to pass on to patients on direct lower cost conventional labs can offset the total cost of functional care.

Gut Health Bundle

Our 3 most popular gut health supplements, bundled together for a 10% savings.

$182.00

In summary, to answer the question, "is functional medicine covered by insurance?" The answer is probably not. At Root, we are proud to offer a variety of functional medicine solutions ranging from our free online quiz, well-researched articles, and high quality supplements all the way to our Premium Root Membership.

Get to the Root at Home

Curious about where you should start your functional medicine journey?

Take our Get to the Root Quiz so you can start working towards reversing disease and optimizing your health at the Root cause.

Take the Get to the Root Quiz

CoQ10 and Fertility

Root Functional Medicine — Tue, 07 Sep 2021 00:00:00 -0400

Can certain supplements improve your fertility? In this article, we’ll review a nutrient called coenzyme Q10 (CoQ10), how it functions in the body, and potential benefits of CoQ10 for fertility.

What is CoQ10?

CoQ10 is a vitamin-like compound that is critical for energy production inside the mitochondria of your cells. Mitochondria are the “power plants” of your cells that transform fat, protein, and carbohydrates into energy that your body can use. The egg cells in your ovaries have more mitochondria than any other cell in the body (1). If your egg can produce optimal energy, there is a greater chance for it to mature, fertilize, and successfully grow into a developing embryo.

Your body makes CoQ10 in every cell. However, certain factors, like aging, taking cholesterol-lowering drugs, and oxidative stress, may lower your body’s ability to make enough CoQ10 to keep up with the demand.

Benefits of CoQ10 for Fertility

CoQ10 is a well-known supplement in the fertility industry due to its possible benefits for mitochondria function, egg quality, and inflammation. Let’s discuss a few of these benefits in more detail.

Can Lower Inflammation

CoQ10 is an antioxidant that can protect your cells from damage. Oxidative stress is a condition that occurs when there are too many oxidants (molecules that damage cells) compared to antioxidants (molecules that protect cells). Higher levels of oxidative stress may lead to inflammation, poor egg quality, and fertility problems.

Fortunately, CoQ10 supplements have shown to reduce oxidative stress in the body and significantly lower markers of inflammation, like C-reactive protein (CRP) (2, 3). This is especially beneficial for women with polycystic ovary syndrome (PCOS) who often have higher levels of oxidative stress and inflammation than women without PCOS.

CoQ10 May Improve Egg Quality

Egg quality is crucial for healthy ovulation, implantation, and embryo development. Poor egg quality may contribute to early pregnancy loss and/or infertility. Your egg cells have over 100,000 mitochondria; however, as you age, the mitochondria become damaged and less efficient at producing energy. This mitochondrial dysfunction results in lower quality eggs and likely explains why age can negatively affect egg quality and overall fertility. However, egg quality may also play a role in other fertility concerns, like premature ovarian failure.

CoQ10 improves mitochondria function and helps your eggs produce more energy. This may translate to improved egg quality and fertility. For example, one study found a higher level of CoQ10 inside developing eggs was associated with higher-quality eggs and higher pregnancy rates (4). Likewise, a separate and larger review study found an increase in pregnancy rates when women undergoing fertility treatments took CoQ10 supplements (5).

Male Fertility Supplement Bundle

This dynamic duo provides antioxidant cell protection for better sperm quality.

$103.00

CoQ10

You can't produce energy without this key antioxidant

$59.00

Your diet may also impact your overall egg quality. To learn more, read our other blog post: Fertility Diet to Improve Egg Quality

Lowers Blood Sugar and Insulin Resistance

Insulin resistance occurs when your cells do not properly respond to insulin, leading to higher blood sugar levels. Insulin resistance worsens inflammation and causes the ovaries to produce more androgens (i.e. testosterone). Excess androgens may prevent ovulation, cause longer cycles, and lead to difficulty conceiving.

In order to reduce androgens and promote ovulation, you must focus on balancing blood sugar and reducing insulin resistance, if present. Fortunately, CoQ10 can help. A review study evaluating the use of CoQ10 for women with PCOS found that taking CoQ10 significantly reduced fasting blood sugar and markers of insulin resistance (6).

CoQ10 May Improve Sperm Quality

Male infertility accounts for nearly 50 percent of all cases in which a couple has difficulty conceiving. Oxidative stress is the biggest factor impacting sperm quality. However, men with subfertility who take an antioxidant supplement may have a significantly higher chance of their partner conceiving and a higher chance of a live birth (7).

As we mentioned earlier, CoQ10 is an antioxidant that can lower oxidative stress. A large review study evaluated the effect of CoQ10 supplements in male infertility and found that CoQ10 did not significantly increase pregnancy rates but did increase sperm count and sperm mobility (8).

CoQ10 Supplements

While specific dosing of CoQ10 is often personalized based on your clinical history and fertility treatment plan, starting with 100 – 200 mg of CoQ10 per day is a great place to start. For best results, take CoQ10 with a meal to enhance absorption.

You can purchase Coenzyme Q10 from our Root Shop.

CoQ10 and Fertility: Key Takeaways

Taking CoQ10 is an inexpensive, promising, and safe therapy that may improve fertility outcomes by reducing oxidative stress, improving egg and sperm quality, and reducing insulin resistance in women with PCOS. Some studies have found higher pregnancy rates in women taking CoQ10 supplements compared to women who do not take this supplement.

You can also check out our Male Fertility Supplement Bundle.

Male Fertility Supplement Bundle

This dynamic duo provides antioxidant cell protection for better sperm quality.

$103.00

CoQ10

You can't produce energy without this key antioxidant

$59.00

Get to the Root at Home

Curious about where you should start your functional medicine journey?

Take our Get to the Root Quiz so you can start working towards reversing disease and optimizing your health at the Root cause.

Take the Get to the Root Quiz

IBS and PCOS

Root Functional Medicine — Mon, 30 Aug 2021 00:00:00 -0400

Irritable bowel syndrome (IBS) and polycystic ovary syndrome (PCOS) are two common conditions that affect many women around the world.

In this article, we’ll discuss how these two conditions are related and why identifying and addressing the root cause can treat both PCOS and IBS.

What is IBS?

IBS is a gastrointestinal disorder affecting up to 20 percent of all people. Individuals with IBS generally have abdominal discomfort multiple days a month for at least three months.

The official diagnosis of this criteria also includes two or more of the following symptoms at least 25 percent of the time:

Improvement in pain when you have a bowel movement
Change in stool frequency (more or less than usual)
Change in appearance (watery or firm/hard)

Common symptoms of IBS include:

Diarrhea, constipation, or a combination
Abdominal pain
Bloating
Gas
Difficulty or straining with bowel movements

Some studies suggest that IBS is actually caused by dysbiosis— an imbalance of gut bacteria. Similarly, small intestinal bacterial overgrowth (SIBO) is also a suspected cause of IBS with one study reporting up to 78 percent of IBS patients also testing positive for SIBO (1).

What is PCOS?

PCOS is the most common metabolic and hormonal disorder in women of childbearing age. Some estimates suggest that PCOS affects up to 20 percent of these women.

Individuals with PCOS generally have at least two of the following:

Biochemical and/or clinical hyperandrogenism (like high testosterone, acne, or facial hair)
Irregular or absent periods
Polycystic ovaries

Common symptoms of PCOS include:

Acne
Hair loss or thinning hair
Unwanted facial or body hair
Irregular periods
Long or absent periods
Weight gain
Difficulty losing weight
Infertility

PCOS is a complex syndrome with multiple root causes like insulin resistance, high testosterone, and dysbiosis.

We often work with women with PCOS and IBS in our functional medicine membership program, where we are able to test labs relevant to PCOS as well as microbiome (gut) testing to truly help you get to the root of your symptoms.

What is the relationship between IBS and PCOS?

An estimated 30 to 40 percent of women with PCOS also have IBS (2, 3). IBS is more common in PCOS than the general population because these two conditions share one major root cause: dysbiosis.

Dysbiosis is an imbalance of gut bacteria in which you have too many bad bacteria, not enough good bacteria, and/or not enough bacterial diversity. A variety of factors cause dysbiosis of the gut including: the standard American diet, alcohol intake, frequent antibiotic use, stress, limited exposure to germs/dirt, and various medications. Left untreated, dysbiosis can damage the gut lining and subsequently cause leaky gut and food sensitivities. Furthermore, some new research suggests that dysbiosis may even cause the insulin resistance, hyperandrogenism, and chronic inflammation seen in PCOS (4).

Some medications prescribed for PCOS, like metformin, cause side effects similar to symptoms of IBS. Interestingly, these side effects may be due to metformin’s influence on the gut microbiome, and some studies suggest this drug may also cause dysbiosis.

I have IBS and PCOS. What now?

Given the major role dysbiosis plays in various health conditions, especially IBS and PCOS, we assess digestion for every single member in our practice. Implementing interventions to treat dysbiosis is essential.

Reduce gut disruptors

Your diet has the largest impact on gut health because these foods come into contact with your gut bacteria multiple times per day. Added sugar disrupts your gut bacteria by feeding the harmful bugs and starving the good bugs. Too much added sugar can also exacerbate PCOS by raising your blood sugar levels and worsening insulin resistance.

Removing added sugar and artificial sweeteners from your diet is key in preventing and fighting against dysbiosis. The largest sources of added sugar in the standard American diet are sugar-sweetened beverages, pastries, and desserts. This is a great place to start. Aim to reduce or remove these items from your diet. Examples of sugar-sweetened beverages include sweetened coffee drinks, soda, juice, and sweet tea. Many beverages contain added sugar even if they are marketed as “healthy” options. Get into the habit of briefly scanning the ingredient label to look for these sneaky sources of sugar. New labeling requirements make this process easier by including a separate line on the nutrition facts label to clearly show how many grams of added sugar are in each serving of the product.

Consider trialing a low-FODMAP diet

If your IBS and gut symptoms are moderate to severe, you may need to trial a temporary low-FODMAP diet. A low-FODMAP diet is a short-term elimination diet that helps you identify which foods worsen your GI symptoms. FODMAP stands for “fermentable oligosaccharides, disaccharides, monosaccharides and polyols.” Essentially, certain foods contain higher levels of FODMAPs that cause your gut bacteria to release excess gas. By eliminating the foods highest in FODMAPs, you may experience less digestive symptoms.

Common foods high in FODMAPs to eliminate on this diet include:

Wheat
Dairy (lactose)
Garlic
Onions
High fructose corn syrup
Fruit juice

The low-FODMAP diet can provide fast relief from your symptoms. However, it is fairly difficult to follow on your own, as many foods contain varying levels of FODMAPs. Fortunately, our registered dietitians can help with this in the Root Membership.

Eat a fiber-rich diet

While starving the bad bugs by reducing added sugar, we want to simultaneously feed the good bugs. This is where fiber comes into play. Fiber is the preferred source of fuel for your beneficial gut bacteria. Eating fiber-rich foods with your meals and snacks ensures the survival and growth of good gut bacteria which then provide benefits like reduced inflammation and regular bowel movements. Fiber is also essential in PCOS because it helps to balance blood sugar levels and increases satiety after a meal. You should aim to eat 25 – 35 grams of fiber per day.

Some individuals with IBS may experience worsening GI symptoms when increasing fiber in their diet. In this case, we recommend trialing a low-FODMAP diet or working with your doctor to obtain a test for small intestinal bacterial overgrowth(SIBO).

Start including some of these high fiber foods into your diet:

Non-starchy vegetables: broccoli, Brussels sprouts, cauliflower, carrot
Starchy vegetables: potato, sweet potato, winter squash
Fruit: apple, banana, blueberries, raspberries, pear, orange
Grains: quinoa, oats, brown rice
Legumes, nuts, and seeds: green peas, lentils, black beans, chia seeds, almonds, pistachios

Consider supplements to treat dysbiosis

Your overall diet, as in the foods you eat, plays the most important role in treating dysbiosis and therefore IBS and PCOS. However, we do recommend a few supplements which we have found extremely effective.

Our Gut Health Bundle includes digestive enzymes, a soil-based probiotic to support a healthy microbiome, and our Gut Health Rebalance powder to help reflux, reduce gut inflammation, and repair the gut lining.

Gut Health Rebalance

Optimal gut health is only one scoop away

~~$75.00~~ Sold Out

Gut Health Bundle

Our 3 most popular gut health supplements, bundled together for a 10% savings.

$182.00

Key Takeaways

Up to 40 percent of women with PCOS also suffer from IBS. Dysbiosis is a shared root cause of both of these conditions, and addressing this imbalance of gut bacteria is crucial to find true healing. Removing added sugar, eating a colorful and fiber-rich diet, and taking targeted supplements all help to reverse dysbiosis. Some individuals may also need to trial a temporary low-FODMAP diet to identify food triggers and achieve symptom relief from IBS symptoms.

Get to the Root at Home

Curious about where you should start your functional medicine journey?

Take our Get to the Root Quiz so you can start working towards reversing disease and optimizing your health at the Root cause.

Take the Get to the Root Quiz

Soy and PCOS

Root Functional Medicine — Tue, 26 May 2020 00:00:00 -0400

Have you heard conflicting information about which foods you need to avoid with polycystic ovarian syndrome (PCOS)? Soy is particularly controversial in the PCOS community with some praising its benefits and others claiming it could be bad for your health.

This article will review food sources of soy, explain what the research says about soy and PCOS, and share our stance on this topic at Root.

What is Soy?

Soy comes from a soybean plant, which pods produce a type of legume. Like other legumes, soy is a nutrient-dense source of plant protein. In fact, one cup of shelled edamame (immature soybeans) contains 19 grams of protein and 8 grams of fiber! Soybeans are also rich in important nutrients for women like iron, magnesium, folate, and vitamin K (1).

Food Sources of Soy

Soybeans
Edamame
Tofu
Soy Milk
Tempeh
Miso
Natto

Soy is eaten in many different forms. The least processed forms of soy include soybeans (brown or tan in color) and edamame (immature soybeans that are green in color). Foods like soy milk and tofu are made by soaking and grinding soybeans into either a liquid or pressed block. Some soy products, like tempeh, miso, and natto, are made by fermenting soybeans. These fermented options are particularly popular in Asian cuisine.

However, manufacturers often use other types of soy-based additives in packaged food products like soybean oil, soy lecithin, and soy protein isolate. These types of foods are less healthy because many of the natural nutrients found in soy have been stripped and processed away.

Why Do Some Recommend Avoiding Soy?

Like other common foods, some people may develop a food sensitivity to soy. This isn’t necessarily related to the food itself, but rather the health of your gut and overall immune system. We may recommend short-term elimination diets, when indicated, to assist in healing the gut, reducing inflammation, and improving food tolerance.

Growing conditions is another concern for consuming soy. More than 90 percent of the soy grown in the United States is genetically modified (2). These GMO crops are sprayed heavily with a weed-killing chemical called glyphosate (i.e. Roundup) that may affect reproduction, hormone balance, and the gut microbiome (3, 4, 5). You can easily reduce and/or eliminate glyphosate residue by only choosing organically grown soy.

Lastly, soy contains higher concentrations of isoflavones, a phytoestrogen that has similar functions to human estrogen but with much weaker effects. A diet excessively high in soy may lead to hormonal imbalances in certain cases. However, when combined with a balanced and varied diet, the level of phytoestrogens present in most soy foods is not likely to cause hormonal disruption (6). In fact, many studies suggest that eating unprocessed soy may improve hormonal function in women with PCOS!

Health Benefits of Soy for PCOS

Despite what you may hear on social media, research suggests that eating soy may be beneficial for women with PCOS.

Improving Metabolic Health

Women with PCOS are more susceptible to metabolic disorders, like high blood pressure, heart disease, and type 2 diabetes. These conditions can further exacerbate your symptoms of PCOS.

Fortunately, studies looking at soy and PCOS found that soy intake reduces metabolic markers for these conditions. For example, soy intake may reduce both LDL cholesterol and triglyceride levels (7, 8, 9).

Insulin resistance is another hallmark feature of PCOS. Insulin is a hormone responsible for lowering your blood sugar levels after a meal. If you have insulin resistance, your cells do not properly respond to insulin signaling, which leads to high levels of both insulin and sugar in your bloodstream. Soy supplementation may reduce free insulin levels and improve the cells’ ability to properly respond to insulin (7, 8). This can make it easier to lose weight, normalize your cycle, and reduce common PCOS symptoms, like acne.

Soy May Lower Androgen Levels

High levels of androgens, like testosterone, are one marker of PCOS. High androgens worsen common PCOS symptoms like acne, facial hair, or hair loss.

Soy has shown to significantly reduce androgen levels in women with PCOS (7, 8, 9). This may be thanks to soy’s favorable effect on insulin levels, as reducing insulin can reduce androgens and associated symptoms.

Furthermore, soy may also beneficially increase the level of sex-hormone-binding globulin (SHBG) in your bloodstream (8). SHBG is a protein that binds tightly to hormones, like testosterone. By binding to testosterone, SHBG reduces the effects of free testosterone in women with PCOS, which then reduces unwanted symptoms, like acne and facial hair.

Improving Fertility

Improving metabolic health, insulin sensitivity, and lowering high androgen levels can all improve ovulation and overall fertility.

One large study also found that increasing plant proteins, like edamame or tofu, in the diet significantly lowers the risk of infertility due to ovulatory disorders, like PCOS (10). Soy intake may also benefit women undergoing assisted reproductive therapy, like IVF, by improving implantation rates and live birth rates (11).

Our Stance on Soy and PCOS

We use an individualized approach in helping women treat the root cause of their PCOS in our clinic. As such, we recognize that some people may not tolerate soy products (at first or at all). However, when considering the research and our clinical experience, we believe that many women with PCOS may tolerate, and even benefit, from including occasional whole food sources of soy into their diet.

When including soy into your diet, keep these things in mind:

Choose whole food sources, like soybeans or edamame, to get the most benefit. Avoid processed versions like soy protein isolate or soybean oil.
Choose organically grown, non-GMO soy to significantly reduce glyphosate residue.
Avoid eating soy every day. We always encourage eating a diverse diet with many different types of foods! If you include soy into your diet, include no more than 2-3 servings per week.

Get to the Root at Home

Curious about where you should start your functional medicine journey?

Take our Get to the Root Quiz so you can start working towards reversing disease and optimizing your health at the Root cause.

Take the Get to the Root Quiz

Functional Medicine for Diabetes

Root Functional Medicine — Mon, 15 May 2023 00:00:00 -0400

An estimated 11 percent of Americans have type 2 diabetes and more than 38 percent have prediabetes (1). Unfortunately, conventional medicine fails to treat the root cause of this disease, and leaves many people sick, defeated, and chasing symptoms with multiple medications.

Functional medicine is an individualized and science-based approach that aims to identify and treat the root cause of disease. In this article, we’ll review a few interventions we recommend when using functional medicine for diabetes.

Note: please talk to your doctor before making any dietary changes if you are taking diabetes medication and/or insulin.

What is Type 2 Diabetes?

Type 2 diabetes is a chronic condition that affects how your body metabolizes sugar. Your body uses a variety of hormones, like insulin, to maintain blood sugar balance. After eating a meal or snack, your blood sugar levels will rise and trigger the pancreas to release insulin. Insulin will bind to receptors on your cells to allow sugar to move inside to be used as energy or stored for later. As a result, your blood sugar levels return back to normal.

Inflammation, diet, environmental toxins, and more can disrupt this biological process. For example, a diet rich in added sugar and refined carbohydrates causes the pancreas to release excessive insulin. Over time, the cells become “resistant” to insulin and stop responding as efficiently. This is called insulin resistance. When this occurs, your blood sugar levels stay elevated and can eventually cause symptoms like weight gain or difficulty losing weight, excessive thirst, fatigue, frequent urination, and more. High blood sugar levels can also worsen other conditions, like polycystic ovary syndrome.

How is type 2 diabetes diagnosed?

Your doctor can order a simple blood test to evaluate for type 2 diabetes. The two most common blood tests to diagnose diabetes are hemoglobin a1c and fasting blood sugar.

The below levels may indicate a diagnosis of diabetes:

Hemoglobin A1c > than 6.5%
Fasting blood sugar > 126 mg/dL

Prediabetes

A diagnosis of “prediabetes” means you have a higher blood sugar level than normal, but it is not high enough to meet criteria for type 2 diabetes. An estimated 25 percent of people with diabetes will go on to develop type 2 diabetes within 5 years, and over 70 percent of these individuals will develop type 2 diabetes in their lifetime (2).

You meet the criteria for prediabetes if your blood tests show:

Hemoglobin A1c is 5.7 - 6.4%
Fasting blood sugar 100 - 126 mg/dL

While the conventional method for diabetes is often a “wait and see” approach, functional medicine aims to identify blood sugar imbalances as soon as possible to effectively treat, and even reverse, this disease.

Functional Medicine for Diabetes

Inflammation, poor gut health, and vitamin/mineral deficiencies are a few possible root causes leading to type 2 diabetes. Here are a few interventions we may recommend using a functional medicine approach to treat this condition.

The Root Plate™ Method

Your diet plays a crucial role in supporting optimal blood sugar balance and reducing inflammation. We recommend using our PFC (protein, fat, carb) method and Root Plate™ to ensure you have a protein, fat, and fiber-rich carbohydrate with each meal and snack. These three macronutrients work in symphony to fuel your body, prevent blood sugar spikes, and encourage a sustainable approach to meal planning.

To make your own Root Plate™ with the PFC method, fill half of your plate with non-starchy vegetables, one quarter of your plate with fiber-rich carbohydrates, and the other quarter with high-quality protein. Finally, top off your plate with 1 to 2 tablespoons of healthy fat.

Here are some examples of what to put in each category:

Protein: beef, pork, seafood, poultry, eggs, tofu, edamame
Fat: olive oil, avocados, coconut oil, nuts, seeds
Carbs: fruit, sweet potatoes, brown rice, quinoa, oats, winter squash, beans, lentils, whole-grain bread
Non-Starchy Vegetables: leafy greens, Brussel’s sprouts, broccoli, cauliflower, tomato, bell peppers, cucumber, zucchini, etc.

In our Root membership program, we have the capability to order continuous glucose monitoring systems, which allows you to track (in real time) how your blood sugar levels respond to different types of food. Our dietitians can use this information to further personalize your diet recommendations.

Correcting Nutrient Deficiencies

Many Americans fail to meet recommended dietary allowances for crucial nutrients involved in blood sugar balance. For example, an estimated 52 percent of people do not meet the daily requirement for magnesium and over 94 percent fail to meet vitamin D recommendations (5). Large studies show that supplementation with magnesium and vitamin D may improve fasting glucose levels, hemoglobin a1c, and insulin sensitivity markers (6, 7). Our Root Foundational Supplement Bundle includes highly absorbable magnesium, vitamin D, and omega-3 to correct these common nutrient insufficiencies, lower inflammation, and support optimal blood sugar levels.

Coenzyme Q10 (CoQ10)

CoQ10 is a vitamin-like compound that is critical for energy production inside the mitochondria of your cells. Mitochondria are the “power plants” of your cells that transform fat, protein, and carbohydrates into energy that your body can use. CoQ10 supplements have numerous benefits, especially for people with type 2 diabetes. For instance, a high-quality review analyzing 40 studies found that just 100 to 200 milligrams (mg) of CoQ10 per day can lower fasting blood sugar levels, hemoglobin a1c, and fasting insulin (3). CoQ10 may also reduce inflammation and oxidative stress markers, which are often higher in people with diabetes (4). You can purchase CoQ10 in our Root Store.

Metabolism Support

Finally, we may recommend our Metabolism Support supplement to an individual with type 2 diabetes or prediabetes. This product contains vitamin C, berberine, and alpha-lipoic acid to encourage healthy blood sugar and cholesterol levels, support gut health, and lower inflammation in the body (8, 9). Do not take Metabolism Support if you are on other diabetes medications. Personalizing supplement recommendations with respect to current medication interactions is something that our MD/DOs can help with in our membership program.

Root Foundational Supplement Bundle

A wellness starter pack

$133.00

CoQ10

You can't produce energy without this key antioxidant

$59.00

Metabolism Support with Berberine

AKA "nature's GLP-1"

$49.00

Key Takeaways

Using functional medicine for diabetes includes measures like eating for blood sugar balance, lifestyle modifications, and appropriate supplementation. Our team of Root doctors and dietitians can help you identify the root causes of your diabetes (or prediabetes) and treat this condition with a realistic and sustainable functional medicine approach. Learn more about working with us.

Get started with our FREE hormone and gut health friendly recipes

& Sign up to receive tips and updates from Root.

SIBO and Acne

Root Functional Medicine — Mon, 20 Jan 2020 00:00:00 -0500

If you suffer from acne, you’ve probably investigated tons of potential causes and treatments. But, in this article, we’ll explain why you must address gut health in order to truly heal your acne, and how a gut condition called SIBO may be the root cause of your acne struggles.

How does gut health affect acne?

The gut is responsible for much more than digestion and nutrient absorption.

It’s an ecosystem! Like any other ecosystem, your gut needs the right environment to flourish. Through a healthy diet and lifestyle, the collection of bacteria, viruses, and fungi (your gut microbiome) can thrive.

Your gut and skin communicate with each other through what is called the gut-skin axis.

Since the majority of your immune system cells are actually located in your GI tract, your gut microbiome largely influences your immune system (1, 2). By influencing your immune system, the health of your gut microbiome also affects your skin health.

Imbalances in your gut bacteria can lead to leaky gut and inflammatory responses which may eventually present as acne on the skin.

What is SIBO?

SIBO stands for Small Intestinal Bacterial Overgrowth and occurs when too many bacteria end up in the small intestine. Normally, the small intestine is home to a relatively small number of bacteria. Most of your gut bacteria are supposed to live in your large intestine. When too many bacteria start to colonize in the small intestine, you can experience unpleasant symptoms, like acne, leaky gut, and inflammation.

SIBO and Acne

A lot of people with SIBO suffer from GI symptoms like gas, bloating, diarrhea/constipation, and heartburn. However, this isn’t the case for all women. Some people with SIBO also (or only) present with non-GI symptoms like acne, eczema, fatigue, or nutrient deficiencies. In fact, one study reported SIBO is 10 times more prevalent in those with acne versus healthy controls (3).

What causes SIBO?

One of the main causes of SIBO is called hypochlorhydria, or low stomach acid. Without enough acid in your stomach, microbes can survive digestion, camp out in the small intestine and feast on your partially digested food. Many people with acne also have low stomach acid (4). Coincidence? We don’t think so!

SIBO can also be triggered from an episode of food poisoning or the stomach flu.The bacteria or virus from the illness releases a toxin into the GI tract that can damage the cells that control your “cleansing waves.” These cleansing waves are muscular contractions responsible for sweeping away debris from the small intestine. When the cleansing waves are disrupted, you can develop an overgrowth of bacteria.

Some conditions may not directly cause SIBO but are associated with it: irritable bowel syndrome, gastroparesis, celiac disease, Crohn’s disease, and hypothyroidism.

How to test for SIBO

The main test to diagnose SIBO is a breath test. For this test, you drink a specific syrup and then provide breath samples at various time intervals. The bacteria in your small intestine feed on the syrup and produce hydrogen and/or methane gas. If the levels of gas are higher than the provided threshold, this may indicate a SIBO diagnosis.

A stool test can also be helpful in looking at the microbiome of the large intestine. This stool sample tells us if there are other issues in the gut like candida overgrowth, dysbiosis (an imbalance of good to bad bacteria), or parasites.

How to treat SIBO and acne

We use an individualized approach with all patients, including those who may be suffering from SIBO and acne. This may include personalized lab tests, like food sensitivity testing, a full thyroid panel, and/or a comprehensive stool test.

However, whenever addressing acne, we implement a targeted gut health program using what is called the 5R approach. Let’s review what this 5R approach for natural treatment of SIBO and acne may include:

Remove

The first step aims to reduce bacterial overgrowth and remove pathogens (the bad guys) with targeted supplements, like antimicrobials. This step also removes food sensitivities and foods that compromise gut health (added sugar, refined grains, alcohol, etc.). An anti-inflammatory diet is crucial to starve the bad bugs while feeding the good bugs. A Low FODMAP diet, specifically for SIBO and IBS symptoms, may also be beneficial.

You can learn how to do a Low FODMAP diet here.

Replace

The second step restores everything your body needs for optimal digestion and health. We may replace stomach acid, digestive enzymes, and address any nutrient deficiencies at this time. We also want to optimize your cleansing waves which may include implementing set meals and time-restricted eating at nighttime.

Repair

The third step of the 5R process is repairing damage to the intestinal wall. Diet, lifestyle, and SIBO may lead to leaky gut which worsens acne. To address the root cause of your acne for good, we need to repair the gut wall to treat leaky gut and reduce whole-body inflammation. In this step, we may recommend helpful supplements like gelatin, bone broth, colostrum, or L-glutamine.

Reinoculate

Once we have removed the excess bacterial overgrowth in the gut, we reintroduce beneficial bacteria to maintain a healthy balance. In this step, you may include fermented foods into your diet, like raw sauerkraut, kimchi, and kombucha. We may also recommend targeted probiotic supplements.

Rebalance

In the final step of the 5R gut health process, we aim to rebalance all aspects of your life to promote whole body health. We’ll address physical stressors, like lack of sleep, stress, and exercise. We’ll help you implement lifestyle interventions and may recommend supplements, like magnesium or adaptogens, that can help you relax and rebalance your life.

SIBO Probiotic

Say goodbye to bloating for good

$59.00

Low FODMAP Prebiotic

Feed your good gut bugs without the bloat.

$41.00

Microbiome Balance

Gently Rebalance Your Gut

$54.00

Treating SIBO and acne requires a whole-body approach.

While it can be tempting to try random acne therapies and quick-fix creams, treating the root cause of acne with a gut healing protocol will ultimately save you lots of time, energy, and money. Plus, it may address other health issues at the same time!

Here are photos of the transformation of one of our Root clients who improved her acne through following a personalized gut health and hormone balancing approach. Shared with permission. This is over a period of 3-4 months:

Acne Bundle

Everything you need to support your skin from the inside out

$152.00

Get to the Root at Home

Curious about where you should start your functional medicine journey?

Take our Get to the Root Quiz so you can start working towards reversing disease and optimizing your health at the Root cause.

Take the Get to the Root Quiz

Root Member Story: Ashna

Root Functional Medicine — Sun, 02 Jun 2024 00:00:00 -0400

Background:

Ashna came to Root after struggling with an autoimmune condition, Rheumatoid Arthritis (RA), for years. Her main symptom of joint pain had been somewhat controlled with an IV infusion every 6 weeks, but other symptoms that she felt may be related started popping up: fatigue, brain fog, weight gain/water retention, and dry skin.

She wanted to get to the root cause so she asked her Rheumatologist about this. He replied, “I treat symptoms, not root causes.” At that moment, she knew that she needed to work with a doctor in a completely different mindset and model of care to complement her conventional team. The nutrition first approach at Root was what initially drew her to our practice, especially since she was given no helpful or personalized nutrition guidance with respect to RA in the conventional system.

Enter Root:

Month 1:

In her first doctor’s visit, Ashna learned more about her body and her condition than she had in years. Things started to make so much sense. The body is connected and inflammation that starts in the gut does not stay there. Her organs work together, not in separate silos. Foods can contribute to or improve her symptoms (something she had already thought based on experience, but had never had validated).

In her first dietitian visit, her dietitian did a thorough intake and they decided together on next steps. No one had told her about the gluten connection to auto-immunity as well as the heightened risk of celiac in people with autoimmune disease. She and her dietitian decided together to start with a celiac blood test and an additional food sensitivity test called MRT due to the strong connection of her symptoms to foods and the fact that she preferred a very spelled out and personalized diet plan that could also address her brain fog, fatigue, weight gain, and water retention.

She had a lot of blood drawn in the first month (her choice):

Root wellness panel
Celiac Screen with genetics
MRT food sensitivity test

Month 2-4

Her doctor and dietitian reviewed her blood work with her in detail. She had some important nutrient deficiencies that we began to replace right away:

Omega 3s : important for anti-inflammatory, joint lubrication and joint pain, dry skin, weight loss
Vitamin D: important for energy, autoimmune modulation, healing

Her dietitian began to guide her on a customized diet based on her testing results. She would eliminate the most inflammatory foods for her and gradually reintroduce them in stages over the next three months. Her celiac screen was negative for celiac disease, but her genetics were positive for risk of developing celiac. She and her dietitian decided it would be best for her long-term health to remain gluten free.

Month 4

Within the first 2 weeks of MRT, she was feeling like a different person. Her joint pain, energy, brain fog, and skin had all improved and she lost 5 pounds. She wanted to continue to feel this way forever. To help her be successful with food introduction, her team recommended stool microbiome testing to guide her next steps in gut healing.

Month 5-8

Ashna went through a personalized gut healing protocol to gently rebalance the microbiome and repair intestinal permeability. Interestingly, her wheat antibodies were still positive 3 months after eliminating gluten/wheat. Her dietitian helped her pinpoint potential sources of gluten. One of the foods she was eating, a healthier version of kettle chips, had barley listed down on the ingredient list (who would have thought barley would be on a potato chip?). Barley is a source of gluten. Unfortunately, since gluten is not listed as an allergen on nutrition labels (only wheat), this one snuck past her. It’s not uncommon for us to uncover sources like this in people who have thought they were gluten free for years. Working with a dietitian skilled with helping those with celiac and other autoimmune disease is a vastly different experience for our members.

Month 8-12

She continued to learn valuable tools to help her naturally calm her autoimmune condition while optimizing her health. The medication she had been taking works by blocking TNF-alpha (produced in the body with inflammation). She was surprised to learn of foods that can also block TNF-alpha as well as the vagus nerve being involved in the production of TNF-alpha. She did Root’s limbic system retaining and she’s never felt like a more calm, confident person.

Month 12+

Ashna knows how important it is to monitor her biomarkers including gut and microbiome health and she’s remaining a Root member. Her visits to her Rheumatologist have spaced out, saving her thousands of dollars a year.

Root Membership

Work with Root Doctors & Dietitians 1:1

We connect you with a dedicated care team of functional medicine experts to uncover the root causes of your health concerns & create a personalized plan for lasting wellbeing.

Learn More

Anxiety and Hormone Balance

Root Functional Medicine — Wed, 16 Nov 2022 00:00:00 -0500

Hormone imbalances are a common cause of anxiety, especially in women. In this article, we’ll review the connection between anxiety and hormone balance and provide tangible methods to treat anxiety from this root cause.

Which Hormone Imbalances Cause Anxiety?

Progesterone

Progesterone is a reproductive hormone which prepares the body for a potential pregnancy. The majority of progesterone is produced by the ovaries with a smaller amount produced by the adrenal glands. A woman’s body must ovulate in order to produce progesterone from the ovaries. Some conditions, like polycystic ovary syndrome (PCOS), may cause you to irregularly ovulate or not ovulate at all. Other women may ovulate but still produce inadequate amounts of progesterone (this is known as a luteal phase defect). Progesterone has calming qualities, so low levels of this hormone can lead to anxiety and insomnia.

What May Help

It’s crucial to encourage ovulation each month for adequate progesterone levels. Not sure if you are ovulating? You can use ovulation predictor kits or track your menstrual cycle to detect ovulation using basal body temperature and changes in cervical mucus. Of note, the birth control pill prevents ovulation even though certain types may include a synthetic form of progesterone called “progestin.” This is not the same as the body’s form of progesterone and does not produce the same calming effects. To encourage regular ovulation, we recommend the following:

Balance your blood sugar levels by following our PFC Balance Method of meal planning.
Try Ovasitol, a supplement which encourages hormone balance and regular ovulation.
Prioritize daily stress management techniques.

Thyroid Hormones

Thyroid hormones regulate many vital body functions like metabolism, growth and development, heart rate, and body temperature. Hypothyroidism occurs when your thyroid gland does not make enough thyroid hormones to meet your body’s demand. On the other hand, hyperthyroidism occurs when your thyroid gland produces too much thyroid hormone. Both of these conditions may cause anxiety.

What May Help

If you suspect a thyroid disorder, we recommend asking your doctor to run a full thyroid panel to rule out hypo- or hyperthyroidism. A full thyroid panel includes:

TSH
Free T4
Free T3
Thyroid Peroxidase Antibodies (TPO Ab)

Thyroid antibodies are ideal to include in a thyroid panel to screen for an autoimmune disorder called Hashimoto’s thyroiditis. Hashimoto’s is the most common cause of hypothyroidism. Treatment for these conditions vary, but correcting a thyroid hormone imbalance can often reduce symptoms of anxiety. Our Thyroid Support supplement contains all of the important nutrients you need to support healthy thyroid hormone levels and conversion. We often order a full thyroid panel for members of our functional medicine membership program.

Thyroid Support

The perfect synergy of nutrients for thyroid health.

$45.00

Cortisol

Cortisol is a stress hormone produced in varying levels throughout the day. During a stressful event, the body raises your cortisol levels as part of the “fight-or-flight” response. Unfortunately, many individuals suffer from imbalanced cortisol levels due to chronic stress. Both high and low cortisol levels can lead to symptoms of anxiety.

What May Help

Stress is a natural part of life and it’s not always possible to remove the stressors we experience each day. This means we must find a productive way to reduce the effects of everyday stress on the body.

Prioritize 7-8 hours of sleep each night. Avoid coffee, alcohol, and screens as much as possible before bedtime.
Incorporate at least one stress reducing activity into your routine each day. Proven therapies to reduce cortisol include yoga or tai chi, breathing exercises, nature walks, and meditation.
Consider taking an adaptogen, like Ashwagandha. Adaptogens are herbs that have cortisol balancing effects and may help reduce anxiety.

Ashwagandha

Feel calm & relaxed with this powerful adaptogenic herb

$49.00

Vitamin D

You may be surprised to hear that vitamin D is actually considered a hormone. Vitamin D deficiency is fairly common, especially in people who live in colder climates with less sunlight during the winter. Research suggests that a vitamin D deficiency is associated with mental health disorders, like anxiety. Fortunately, increasing vitamin D levels may reduce symptoms of anxiety (1).

How to Treat

You can request a vitamin D blood test through your primary care doctor. Most conventional providers consider a vitamin D level greater than 30 ng/ml as normal. However, updated research and clinical practice suggests that an optimal vitamin D level is actually closer to 50-70 ng/ml. Most people require a vitamin D supplement, at least through the winter, in order to achieve this ideal range. Read more about optimal vitamin D levels.

Vitamin D3/K2 Liquid

Increased energy & improved mood is just a drop away.

$36.00

Lifestyle Modifications

Your lifestyle plays a tremendous role in treating anxiety and hormone imbalances. Simply put, it is very difficult to effectively treat anxiety if you are living a stressed, sleep deprived, and inactive lifestyle. Changing your lifestyle may be simple, but it’s not necessarily easy! Start small and stay consistent even when setbacks occur.

Healthy lifestyle modifications to treat anxiety and support hormone balance may include:

Daily physical activity/exercise
Stress management
Sleep hygiene to encourage 7-8 hours of sleep each night
Avoid smoking
Limit alcohol
Spend time in nature
Socialize with people who lift your mood

It’s important to add that lifestyle modifications can help anyone with anxiety, no matter which treatment protocol (including conventional medicines) you decide to pursue!

Anxiety and Hormone Balance: Takeaways

Imbalances in progesterone, thyroid hormones, cortisol, and vitamin D may all cause or worsen your anxiety. Treatment of these imbalances may include diet, lifestyle modifications, supplementation, and/or medication when needed.

A New Way to Access Functional Medicine

Order your own labs and get the support you need. With Root Access, taking charge of your health through a root-cause, data-driven approach has never been easier.

Become an Access Member

Tea for PCOS

Root Functional Medicine — Fri, 01 Nov 2019 00:00:00 -0400

Tea is a great thing to add to your drink rotation when you have PCOS. Studies have shown that both green tea and spearmint tea can have a positive impact on PCOS symptoms, including hirsutism.
This article is going to review some of the evidence supporting the use of tea for PCOS.

Why Tea for PCOS?

One of the more common complaints we hear from women we see with PCOS is hirsutism, or excess male-pattern hair growth. This distressing symptom stems from the ovaries or adrenal glands producing too many androgens, and often negatively effects self-esteem levels in addition to being costly to manage.

The underlying cause of most PCOS is insulin resistance, but the condition can also be triggered by stress (adrenal PCOS) or general inflammation in the body. There are many diet and lifestyle changes a woman can make to help manage her PCOS symptoms, but it can feel overwhelming knowing where to start. It can be helpful to adopt an "addition" mindset vs. a "subtraction" mindset when working towards a healthier lifestyle to balance your hormones. This mindset shift goes along well with the topic of tea for PCOS.

For example, if you are trying to reduce sugar intake, rather than focusing on what you are taking away (subtraction mindset), such as "I can no longer have my daily afternoon latte" , try switching your mindset to "I get to have a daily afternoon cup of tea " (addition mindset)
.

Spearmint Tea

In a 30-day randomized controlled trial, 41 women were randomized to drink either a placebo herbal tea or spearmint tea twice per day. It was found that free and total testosterone levels were significantly reduced in the spearmint tea group over the course of the study (1).

Another small study in 2007 showed that hirsute women who drank 2 cups of spearmint tea per day for 5 days during the follicular phase of their menstrual cycle showed a significant decrease in free testosterone levels. There were no significant decreases in total testosterone or dehydroepiandrostenedione-sulphate (DHEA-S). Further studies are needed, due to the short duration of the study and small sample size (2).

Get started with our FREE hormone and gut health friendly recipes

& Sign up to receive tips and updates from Root.

Green Tea

A study published in 2017 showed that the consumption of 500 milligrams of green tea extract twice daily for 12 weeks led to weight loss, decreased fasting insulin levels, and lower levels of free testosterone in overweight women with PCOS (3). Animal studies have also shown the positive effects of green tea extract in subjects with PCOS. One study found a significant reduction in insulin resistance index as well as reduced body weight in rats with PCOS (4).

How does 500 mg of green tea extract translate to cups of green tea? One would probably have to drink at least 64 oz of green tea per day to reach that level, so about 128 oz per day to reach the therapeutic dose in the human study above. Is this realistic for most people? Probably not. Taking a supplement of green tea extract, such as this one or doing a combination of the tea and the extract supplement, would be an easier way to achieve that dose for most people.

Other teas and beverages

Drinking adequate water and a good variety of herbal teas, even those not studied for PCOS, is a good way to stay hydrated and get anti-inflammatory benefits from the polyphenols and antioxidants in tea.

Takeaways

More studies are certainly needed to prove the anti-androgenic properties of spearmint and green tea for PCOS, but consuming more tea is a good option to try for women struggling with symptoms from the high androgens that come along with the condition.

If you are a more than 1 cup per day coffee drinker, start off by replacing your second cup of coffee with tea and see how it goes. Consider using decaffeinated green tea if you are drinking it in the afternoon. Working towards an intake of 2-6 cups of spearmint or green tea per day is a reasonable goal for most people.

If you are looking for more guidance for treating PCOS, check out our functional medicine membership program. Our PCOS Supplement Bundle is also a great place to start.

PCOS Supplement Bundle

Take charge of your PCOS once and for all.

$204.00

Get to the Root at Home

Curious about where you should start your functional medicine journey?

Take our Get to the Root Quiz so you can start working towards reversing disease and optimizing your health at the Root cause.

Take the Get to the Root Quiz

PCOS and Thyroid

Root Functional Medicine — Mon, 30 Dec 2019 00:00:00 -0500

Polycystic ovary syndrome (PCOS) and thyroid disorders are two of the most common hormone disorders in women.

At Root, we often see women presenting with BOTH of these conditions. Is there a connection?

In this article, we’ll discuss the relationship between PCOS and thyroid conditions (Hashimoto’s in particular) and what you can do to start feeling better.

What is PCOS?

PCOS is an inflammatory condition that affects your hormones and menstrual cycle. Some studies report that PCOS affects up to 15 percent of women (1). Although some women with PCOS have cysts on their ovaries, it is not a requirement for diagnosis.

Most women with PCOS have higher levels of androgens, i.e. “male” hormones, and insulin resistance. Symptoms of PCOS may include period irregularities, acne, infertility, hair loss, unwanted hair growth, and mood disturbances.

What is Hashimoto’s?

Hashimoto’s is an autoimmune disease in which your immune system mistakenly attacks your thyroid, a butterfly-shaped gland in your neck.

Hashimoto’s is the most common cause of hypothyroidism in the United States, and women are 10 times more likely to have Hashimoto’s than men (2). In fact, up to 9 percent of pregnant women develop Hashimoto’s after pregnancy. Read more about autoimmune disease after pregnancy here.

Symptoms of Hashimoto’s include period irregularities, dry/thinning hair, fatigue, sensitivity to cold temperatures, mood disturbances, and more.

PCOS and Thyroid

While researchers aren’t quite sure how these two conditions are related, it is clear that there is a bidirectional relationship. For example, women with PCOS are three times more likely to also suffer from Hashimoto’s thyroid disease than the general population (3, 4).

At the same time, polycystic appearing ovaries can be a clinical sign of hypothyroidism.
This is why your doctor should rule out hypothyroidism before diagnosing PCOS (5).

PCOS and thyroid conditions also share common characteristics, like period irregularities, increased insulin resistance, and dysregulation of the immune system.

At Root, we actually wrote the first book in the U.S. on the connection between PCOS and thyroid conditions. The PCOS Thyroid Connection, by Dr. Erica Armstrong, is available on Amazon, Barnes and Noble online and more.

What Can You Do?

PCOS and Hashimoto’s thyroiditis are both inflammatory conditions. In functional medicine we focus on treating root causes to reduce inflammation in the body. So, whether you have PCOS, Hashimoto’s thyroiditis, or both, here are a few ways you can start healing.

Improve Your Gut Health

Your gut plays a large role in balancing sex hormones, like estrogen, reducing overall inflammation, and creating a healthy environment for friendly gut bacteria to thrive. So, healing the gut is essential in treating the root cause of PCOS and Hashimoto’s.

Here are a few ways you can start improving your gut health at home:

Eat a variety of fiber-rich foods.
Include probiotic-rich foods as tolerated (kombucha, raw sauerkraut, kimchi, etc.)
Consider taking a multi-strain probiotic. A recent 2022 study showed a multi-strain probiotic along with dietary and lifestyle modifications were effective in the management of PCOS (6).
Limit foods high in added sugar.
Limit gut irritants, like excessive caffeine and alcohol.
Spend time in and around nature/plants.

Sometimes, women require more interventions to truly heal their gut. This is where working with a functional medicine practitioner to guide you through a personalized treatment plan is key.

Balance Your Blood Sugar

Women with PCOS and/or Hashimoto’s thyroiditis can both benefit from balancing their blood sugar levels.

Insulin resistance is a hallmark feature of PCOS. Insulin is a hormone responsible for lowering your blood sugar levels after a meal. If you have insulin resistance, your cells do not properly respond to insulin. This causes your blood sugar levels to remain elevated for longer than normal, which can worsen inflammation and PCOS symptoms.

Likewise, some studies indicate a relationship between insulin resistance and Hashimoto’s thyroiditis as well (7).

To balance your blood sugar and reduce insulin resistance, include a protein, fat, and high-fiber food in all of your meals and snacks. Try to limit processed carbohydrates and foods high in added sugar (like soda, sweets, and pastries) that excessively raise blood sugar levels.

Our PCOS supplement bundle can help by reducing carb cravings, replacing vital nutrients for blood sugar balance, and promoting relaxation and hormone balance.

PCOS Supplement Bundle

Take charge of your PCOS once and for all.

$204.00

Balance Your Lifestyle

Your lifestyle has a tremendous effect on your health, especially with PCOS and thyroid conditions.

Use these tips to rebalance your lifestyle:

Aim for 7-8 hours of sleep per night (read our blog on insomnia here).
Find a healthy way to reduce stress, like meditation, yoga, therapy, or breathing exercises.
Move your body in whichever way you most enjoy. Exercise is important for overall health, but avoid vigorous or stressful exercise, as this may do more harm than good in these conditions.

Sometimes we try so hard to be healthy that we end up ignoring our body’s cues. Make sure to listen to your body, and be kind to yourself!

Eat an Anti-Inflammatory Diet

By now you probably know that chronic inflammation creates havoc in the body. Since PCOS and Hashimoto’s thyroiditis are both inflammatory conditions, following an anti-inflammatory diet is crucial.

An anti-inflammatory diet is rich in colorful, non-starchy vegetables, fatty fish (like salmon), nuts, seeds, and colorful fruits! Including a variety of healthy fats, like extra virgin olive oil, avocados, and coconut oil is helpful, too.

Seeking Help for PCOS and Thyroid Conditions

PCOS and Hashimoto’s are complicated conditions that may require blood tests and personalized advice from a functional medicine doctor or dietitian.

At Root, our functional medicine membership program includes access to highly discounted personalized blood work (including hormone and thyroid testing), and consultations with a doctor and a registered dietitian who specialize in PCOS and Thyroid.

Easy PCOS Lab Ordering

Our PCOS panel is designed to uncover the root causes of common PCOS symptoms like weight loss resistance, acne, skin and hair changes, low energy, and irregular periods. Join Root to get started.

Join Root

Why am I waking up at 3am?

Root Functional Medicine — Sun, 29 Sep 2019 00:00:00 -0400

Have you ever woken up at 3 am, heart pounding, sweating and suddenly wide awake? Only to continue to lie awake wondering if and when you might fall back asleep, and wondering what caused you to wake so suddenly.

Insomnia (including trouble falling asleep, waking up throughout the night, or early morning awakening) is a symptom of an underlying imbalance.

Instead of relying on sleep aid medications (which were found to be metabolized slower in women after being on the market!), we have a different approach to resolving insomnia at the root cause. Each person’s reason for insomnia may be different – 10 different people might have ten different reasons that they wake up at 3am. Finding and treating those root causes requires a whole body, personalized approach.

Here are some possible root causes of waking up at 3am:

HPA axis dysfunction

HPA axis stands for hypothalamic, pituitary, and adrenal axis. Your adrenal glands secrete cortisol in response to signals from your brain (hypothalamus and pituitary). In an idealistic situation we want to see your cortisol levels higher in the am (to get you up and ready for the day!) and lower at night so that you can fall asleep. If your cortisol is high before bed, you’ll have trouble falling asleep. If your cortisol does not stay low overnight, or if cortisol starts spiking early, you’ll likely have middle of the night awakening. The brain is very perceptive and it also likes patterns so if you’re subconsciously preparing for the next days’ stress (or if you had been exposed to stressful situations in the recent past), this will lead to HPA axis dysfunction and insomnia.

Melatonin imbalance

The next thing about cortisol is that cortisol and melatonin work oppositely of each other. Cortisol suppresses melatonin during the day and then melatonin suppresses cortisol levels in the evening and at night. But, if cortisol stays high before bed, your body won’t be functionally optimizing melatonin.

What else suppresses melatonin:

There’s light in your room at night. The best sleeping environment is a near pitch black room. This includes exposure to blue light from devices 1-2 hours before bed.

Or,

You’re not getting enough light during day. While blue light from devices may have the most pronounced suppressant effect on melatonin, recent studies show that full spectrum light throughout the day can counterbalance blue light exposure. As we head into fall and winter months, using a light box for 30-60 minutes in the morning can help to reset melatonin cycles.

Sleep Apnea

Sleep apnea is the most prevalent sleep disorder. Sleep apnea is also a common comorbidity of Hashimoto’s thyroid disease. Studies have found that 25-35% of people with hypothyroidism also have sleep apnea and that sleep apnea is a risk factor for Hashimoto’s.

Leaky gut

Leaky gut is a common root cause of inflammation. Just under the lining of the intestinal cells is the vast majority of the body’s immune system. When this gets activated, the inflammation does not just stay in the gut, it circulates throughout causing cortisol imbalances, and systemic symptoms. Newer studies show that anxiety, depression, and insomnia are actually disorders of inflammation.

Our favorite Gut Health Rebalance supplement can be taken as a powder in water, or added to your morning smoothie.

Gut Health Rebalance

Optimal gut health is only one scoop away

~~$75.00~~ Sold Out

Anxiety

The gut-brain axis is complicated and we’ll plan on doing more posts on this in the future. Leaky gut can be both a cause of anxiety and a result of cortisol imbalance from stress. Anxiety most commonly occurs at night. When our minds are not occupied, they wander. Even when it seems impossible to be experiencing anxiety in the middle of the night when you are sound asleep, remember that 1: anxiety is often an underlying inflammatory issue and 2. Your brain likes patterns and will trigger the release of cortisol even when it might not be warranted for the situation if HPA axis dysfunction is present. If you have trouble calming your mind at night due to anxiety, we often suggest Root Sleep Support because it contains a calming blend of herbs and minerals to promote relaxation and restful sleep.

Environmental triggers

This is not an exhaustive list, but we’ll start with the most common ones:

Alcohol. Alcohol notoriously causes rebound anxiety and 3am awakenings for many people. Even though it might seem like a glass or two of wine helps with falling asleep, the quality of sleep is affected by alcohol, leading to middle of the night and early morning awakening.

Caffeine. The half-life of caffeine is 6-8 hours. That means if you drink coffee at 1pm, half of that caffeine may still present at 9pm, making it harder for you to relax before bed. Also, you may have a genetic SNP that makes it harder to metabolize caffeine. This SNP is part of what we can test for at Root – Here is a very comprehensive nutrition genome report!

Nutrient Deficiency

Are you lacking nutrients like the essential amino acid tryptophan, which is used to make serotonin and melatonin? We can test for this in our functional labs, as well as your gut health to be sure you are breaking down and absorbing proteins.

Magnesium deficiency is a common deficiency. Magnesium powers detox reactions (occurring mostly at night!), relaxes muscles, and helps anxiety. We wrote more about magnesium here. Our favorite highly absorbable magnesium supplement can be found here.

Sleep Support

Sleep deep without the sleep hangover

$35.00

Magnesium Combo

Three forms of highly absorbable magnesium in one capsule.

$37.00

Blood sugar imbalance

Having an unbalanced plate without fiber, protein, and healthy fat can lead to a cycle of blood sugar spikes, then insulin spikes, then blood sugar drops. When blood sugar drops, your body’s protective mechanism is to secrete cortisol to bring your blood sugar back up.

Insulin resistance can also lead to after dinner food cravings and later evening snacking. Eating at night raises body temperature, which makes it harder to fall asleep.

Hormone imbalance

Estrogen/serotonin/melatonin are all related. Estrogen works throughout the body, including the brain. In the brain, estrogen can regulate serotonin. Serotonin is used by the body to make melatonin. Balancing hormones at Root is a multi-layered approach.

To balance hormones, we balance blood sugar by eating protein/fat/fiber at each meal, supplement important nutrients, and manage stress and sleep with some of the tips in this article. You can also get a comprehensive look at your hormones with the DUTCH Complete™ urine hormone test.

DUTCH Complete

The most advanced at-home urine hormone test

$499.00

PCOS and Insulin Resistance

Root Functional Medicine — Mon, 24 Feb 2020 00:00:00 -0500

Insulin resistance is one underlying root cause of polycystic ovarian syndrome (PCOS). In fact, some studies report that up to 70 percent of all women with PCOS have some degree of insulin resistance (1).

In this article, we’ll define insulin resistance, how to test for it, and how we treat insulin resistance and PCOS from a root cause and functional medicine approach.

What is Insulin Resistance?

Insulin is a hormone made by the pancreas that helps to regulate your blood sugar levels.

After eating a meal, your pancreas releases insulin into your bloodstream. The insulin binds to receptors on your cells which allows glucose (broken-down carbohydrates) to move into your cells to be used for energy. By moving glucose into your cells, insulin lowers your blood sugar levels back to baseline after a meal.

Insulin resistance occurs when your cells do not respond properly to insulin binding. As a result, your blood sugar remains elevated (sugar stays in blood instead of going into the cell) and your pancreas over secretes insulin in an attempt to normalize blood sugar levels and fuel your cells.

In simpler terms, when insulin isn’t doing its job to direct sugar into the cell, this is called insulin resistance. Your body thinks more and more insulin is needed to do the job so the pancreas secretes more insulin. This is why we see high insulin levels in early stage insulin resistance.

For optimal health, we want to reduce insulin resistance and improve insulin sensitivity—your cells’ ability to bind to insulin.

PCOS and Insulin Resistance

Many women with PCOS have insulin resistance, even if their body mass index (BMI) is categorized as “normal.” Diet, lifestyle, and genetics can all affect insulin resistance.

How does insulin resistance affect PCOS?

Insulin resistance leads to high insulin levels in the bloodstream, which worsens inflammation and causes the ovaries to produce more androgens (i.e. testosterone). Excess androgens are often the cause of unwanted PCOS symptoms like acne, facial hair, weight gain, or weight loss resistance. Chronic low-grade inflammation and high androgen levels subsequently worsen insulin resistance creating a vicious cycle for women with PCOS (2).

The combination of insulin resistance, excess androgens, and inflammation can prevent ovulation and lead to irregular menstrual cycles.

Fortunately, we can lower androgen levels and restore ovulatory menstrual cycles in women with PCOS by treating insulin resistance.

Testing for Insulin Resistance

There is no one test that can directly screen for insulin resistance. Here at Root, we look at the entire clinical picture along with a few lab tests to assess insulin resistance in our members with PCOS. These tests are all available for self-ordering within the Root Access Membership.

Fasting Blood Glucose

This is a measure of how much glucose (sugar) is in your blood after an overnight fast. A fasting blood sugar level between 70 and 85 mg/dL is ideal. However, we cannot rely on a fasting blood glucose level alone to screen for insulin resistance.

Hemoglobin A1C

Hemoglobin A1c is a blood test that measures your average blood sugar levels over the past three months using a percentage point. An ideal a1c level is below 5.4 percent. While A1C is a helpful tool for an overall picture of your blood sugar levels, solely relying on A1C can significantly under-diagnose insulin resistance.

Fasting Insulin

Insulin resistance is characterized by increased insulin levels in the blood, so we also test for fasting insulin levels to give us a more complete clinical picture (2, 3). At Root, we consider an ideal fasting insulin level to be below 7.

PCOS Panel

Glucose, Hemoglobin A1C, Insulin, Lipid Panel (standard), HS-CRP, Hepatic Function Panel, GGT, TSH, Free T4, Free T3, Thyroid Peroxidase Antibodies, Ferritin, Vitamin B12, Zinc, Coenzyme Q10, Vitamin D, OmegaCheck, DHEA-S, Total Testosterone

$250.00

How to Treat Insulin Resistance

Treating insulin resistance in women with PCOS can lower androgen levels and promote normal, ovulatory menstrual cycles (4).

Eating for Blood Sugar Balance

The food you eat plays a vital role in treating insulin resistance and PCOS. The goal is to fill your plate with colorful and anti-inflammatory foods rich in protein, fat, and fiber to support blood sugar balance.

By using this simple formula (protein + fat + fiber) when planning meals and snacks, you can normalize blood sugar levels, lower insulin release, and reduce inflammation.

Balance Your Lifestyle

Poor sleep, high-stress levels, and a sedentary lifestyle can all worsen insulin resistance (5).

We believe in supporting the whole body, which is why we work with our patients to balance lifestyle and establish healthy habits to create whole-body health.

Assess your lifestyle quality by looking at your sleep habits, stress levels, and exercise routines. Aim for 7-8 hours of sleep each night, and reduce sleep disruptors like caffeine or alcohol close to bedtime. Additionally, try to engage in a stress-reducing activity each day. This may include yoga, meditation, reading, deep breathing, or walking.

Exercise is another powerful tool that can effectively reduce insulin resistance. Even a short 15-minute walk at lunch makes a difference in the long run!

Personalized Supplementation

We use our patients’ health history, lab results, and overall lifestyle to formulate individualized supplement recommendations.

However, there are a few supplements for PCOS that can generally reduce insulin resistance in PCOS. For example, we may recommend supplements like N-acetyl-cysteine (NAC), Inositol, or magnesium.

NAC

NAC is the real MVP for hormone and metabolic health

$44.00

Magnesium Glycinate

Our favorite calming mineral that helps with over 300 functions in the body.

$34.00

Myo & D-Chiro Inositol

We’re making room for our new look. Stock up on Inositol and save 50% with code INOS50

$64.00

Metformin and PCOS

Metformin is a prescription medication that lowers insulin and fasting blood sugar levels. It is often prescribed by conventional doctors to treat insulin resistance and PCOS.

In women with PCOS, Metformin may improve insulin sensitivity and increase ovulation rates. However, it does have some negative side effects.

First of all, there is a clear association between Metformin use and subsequent vitamin B12 deficiency (6). Vitamin B12 has many important jobs in the body like forming red blood cells, nerve functioning, and optimizing energy levels. What’s more, Metformin commonly causes GI upset such as nausea, diarrhea, bloating, and gas (7). These side effects may be due to Metformin’s influence on the gut microbiome. Some studies suggest this drug may cause dysbiosis—an imbalance of the gut bacteria (8, 9).

While we recognize that Metformin can be a useful medication, we prefer to treat insulin resistance in PCOS at the root cause with diet, lifestyle, and targeted supplementation.

Summary

Insulin resistance is one underlying cause of PCOS and may affect up to 70 percent of all women with this condition. Fortunately, we can reduce insulin resistance, lower inflammation, and normalize your menstrual cycles with a targeted functional medicine approach.

Easy PCOS Lab Ordering

Our PCOS panel is designed to uncover the root causes of common PCOS symptoms like weight loss resistance, acne, skin and hair changes, low energy, and irregular periods. Join Root to get started.

Join Root

Autoimmune Disease After Pregnancy

Root Functional Medicine — Sun, 18 Aug 2019 00:00:00 -0400

The postpartum period with a newborn is an exciting and joyful time. However, it can also be very exhausting and overwhelming!

A woman’s body goes through immense changes during pregnancy, and this is no different after delivery. It takes time for the body to return to “normal.” But even then, many women struggle with regaining optimal health in the years after pregnancy.

In our practice, we have noticed a pattern of autoimmune diseases developing in the year or two following pregnancy. This article will review autoimmune disease onset after pregnancy, why it’s more common, and what you can do to start feeling better.

What is Autoimmune Disease?

The immune system is designed to fight against unfriendly germs and bacteria. Typically, your immune system does a pretty good job at determining which cells are foreign (and dangerous) and which ones are your own cells.

However, an autoimmune disease is a condition in which your immune system mistakenly attacks your own body. Autoimmune diseases are usually the result of a genetic predisposition, an environmental trigger, and changes in gut permeability (leaky gut).

The most common autoimmune diseases we see in our practice include:

Hashimoto’s Thyroiditis
Celiac Disease
Rheumatoid arthritis
Inflammatory Bowel Disease, like Crohn’s Disease or Ulcerative Colitis

We are most commonly seeing autoimmune thyroiditis (Hashimoto’s) in the postpartum period.

Why Autoimmune Disease After Pregnancy?

Researchers aren’t 100 percent certain why women experience more autoimmune disease in postpartum. However, there are many complex hormonal and immune-related shifts that occur during pregnancy. Fetal cells make their way into the mother’s circulation during pregnancy, and may remain in circulation long after delivery. Some researchers believe that this transfer of cells may be the underlying cause of higher autoimmune disease rates postpartum (1, 2).

Genetic Predisposition

If you have a family history of autoimmune disease, your risk of autoimmune disease after pregnancy may be higher. Studies also show that people with one autoimmune disease are also more likely to develop a second autoimmune condition (3).

Environmental Trigger

Environmental triggers are another suspected cause of autoimmune disease after pregnancy. Triggers can include emotional stress, like depression, anxiety, or feelings of overwhelm, or they may include physical stress, like sleep deprivation and postpartum nutrient deficiencies.

Leaky Gut

Many factors may lead to increased gut permeability postpartum.

Besides changes in the immune system, we may experience changes in the gut lining due to use of antibiotics, stress, lack of sleep, and nutrient deficiencies.

Our gut health bundle can be an excellent way to support gut health after pregnancy.

Gut Health Bundle

Our 3 most popular gut health supplements, bundled together for a 10% savings.

$182.00

Hashimoto’s and Pregnancy

While autoimmune Hashimoto’s thyroiditis can show up for the first time during pregnancy, the risk of onset is especially increased postpartum. In fact, up to 9 percent of all pregnant women develop hashimoto’s after pregnancy, which can present as either hyper- or hypothyroidism (4).

What is Hashimoto’s Thyroiditis?

Hashimoto’s thyroiditis is an autoimmune condition in which your immune system produces antibodies that attack your thyroid, a butterfly-shaped gland located at the base of the neck. Autoimmune thyroid disease affects eight times more women than men (1).

Symptoms of Hashimoto’s may include:

Hair loss (more than what is normal postpartum)
Depression or anxiety
Extreme fatigue
Decreased milk production in breastfeeding women
Heart palpitations
Dry skin
Constipation
Weight Gain
Brain fog

Why is Hashimoto’s Often Missed?

A Hashimoto’s diagnosis after pregnancy can be missed because the related symptoms are often brushed off as normal postpartum stress, fatigue, and moodiness.

If your practitioner does run a thyroid screen, it will often only include one blood marker called Thyroid Stimulating Hormone (TSH). Unfortunately, testing only for TSH does not give us a full picture of how well the thyroid is functioning and does not test for thyroid antibodies (seen in Hashimoto’s).

Supporting your thyroid after pregnancy includes support for gut health, stress, a diet balanced for blood sugar, as well as replacing key nutrients to optimize thyroid function. Our Thyroid Support supplement contains these important nutrients and adaptogens for stress.

Thyroid Support

The perfect synergy of nutrients for thyroid health.

$45.00

Autoimmune Disease and Pregnancy: What Can You Do?

Many of the environmental triggers for autoimmune diseases postpartum are unavoidable with a newborn. However, there are a few things you can do to help your body heal postpartum and start feeling better.

First of all, continue taking your prenatal vitamin postpartum. Pregnancy is physically taxing and often depletes women of many important nutrients. Meal trains are a great way to take the pressure off making delicious meals when baby first arrives. Furthermore, try to make self-care a higher priority as much as possible. Sleep whenever you can, delegate tasks, and take time to just rest. The laundry and cleaning can wait, mama! You deserve to take care of yourself. Don’t be afraid to ask for help.

If you feel like something is “off” since your pregnancy, do not be afraid to speak up. Ask your doctor if they can run a full thyroid panel (including TSH, T3, T4) with thyroid antibodies included to screen for Hashimoto’s after pregnancy.

Trying to navigate postpartum health issues and autoimmune conditions can be overwhelming and frustrating. At Root, we address the root cause of postpartum thyroid and/or autoimmune disorders. If you are looking for individualized support, we commonly work with people who have autoimmune conditions in our Root membership.

Get to the Root at Home

Curious about where you should start your functional medicine journey?

Take our Get to the Root Quiz so you can start working towards reversing disease and optimizing your health at the Root cause.

Take the Get to the Root Quiz

D-hist for Allergies

Root Functional Medicine — Sat, 28 Mar 2020 00:00:00 -0400

Seasonal allergies can be troublesome for many people. In this article, we’ll discuss histamine, the benefits of using D-Hist for seasonal allergies, and other functional medicine therapies for seasonal allergy sufferers.

Histamine and Seasonal Allergies

Histamine is a chemical messenger your body makes to carry out multiple jobs in the body. For example, histamine is involved in hormone regulation, smooth muscle contraction, digestion, and more (1).

Normally, your body is fairly effective at degrading histamine. However, certain scenarios may cause your histamine load to build-up and lead to symptoms of histamine intolerance. An increase in environmental pollen and dust during certain times of the year is one such example.

Common symptoms of seasonal allergies include:

Nasal congestion
Sneezing
Runny nose
Asthma exacerbations
Itchiness
Red or watery eyes

If you suffer from these symptoms year-round, there may be other root causes that need to be addressed. Read more about histamine intolerance here.

D-Hist for Allergies

D-Hist (now branded as Root Hista Pro) is a popular supplement containing various antioxidants, enzymes, and plant extracts. The ingredients in D-Hist are intended to degrade the histamine load, reduce inflammation, and thin mucous secretions. Many people use this supplement as a way to reduce seasonal allergy symptoms.

Hista Pro

Natural & effective relief for seasonal allergies

$48.00

Let’s review each of the ingredients in the D-Hist supplement:

Quercetin

Quercetin is an antioxidant from the flavonoid group found naturally in onions, broccoli, and certain types of tea. It is known to have anti-allergic benefits that include lowering inflammation and reducing histamine release from your cells (2).

Nettles Leaf Extract

Stinging nettles leaf is a natural herb that has significant anti-inflammatory and antihistamine properties (3). As an extract in the Ortho Molecular D-Hist supplement, this potent ingredient has many benefits for people with seasonal allergies.

Bromelain

Bromelain is a natural plant enzyme found in pineapple. This popular ingredient also has effective anti-inflammatory and antihistamine properties.

N-Acetyl Cysteine

N-Acetyl Cysteine (NAC) is a powerful antioxidant that can reduce inflammation and lower oxidative stress in the body. NAC also loosens and thins mucus secretions in your airways which may be helpful in reducing nasal congestion (4).

Vitamin C

Vitamin C is a well-known nutrient with strong antioxidant properties. Besides boosting the immune system and reducing oxidative stress, vitamin C is also required to produce diamine oxidase—the enzyme responsible for breaking down histamine in the body (1).

How to Take D-Hist for Allergies

D-Hist by Ortho Molecular (now branded as Root Hista Pro) is one of the most popular supplements for allergies. For effective use, begin a loading dose of two capsules of Ortho Molecular D-Hist three times per day for 1 to 2 weeks. From there, you may lower to a maintenance dose of one or more capsules daily based on your seasonal allergy symptoms. We include D hist in our histamine bundle with magnesium which is helpful for stress and sleep and DAO which breaks down histamine in the gut.

Other Considerations for Seasonal Allergies

Besides taking D-Hist for allergies, other functional medicine therapies may reduce your overall histamine load and treat seasonal allergies from the root cause.

Low-Histamine Diet

If you are experiencing seasonal allergies, you may want to consider following a temporary low-histamine diet. Eliminate foods high in histamines like fermented foods (kombucha, sauerkraut, wine/beer), aged foods (aged meats and cheeses, olives, vinegar, canned meats/fish), and other high sources like tomatoes, avocados, and spinach.

Improve Gut Health

Gut inflammation, small intestinal bacterial overgrowth (SIBO) and other imbalances of gut bacteria may worsen histamine intolerance and seasonal allergies. While you may be tempted to take a probiotic and call it good, many probiotic strains can actually increase your histamine load and worsen your symptoms. For this reason, it’s helpful to work with a qualified functional medicine practitioner to implement a personalized gut healing protocol.

Reduce Stress

Chronic stress increases histamine production in the body. For this reason, healthy stress management is key in reducing your overall histamine load and treating seasonal allergies. Implement a realistic stress-reducing activity every day and reduce stressful triggers in your life if possible.

Estrogen Dominance

Estrogen triggers histamine release from the immune cells (1). Too much overall estrogen—as seen in estrogen dominance—may overload your histamine tolerance and worsen seasonal allergies. One way to naturally reduce estrogen levels is to include more cruciferous vegetables into your diet like broccoli, cauliflower, Brussel’s sprouts, and cabbage. However, many women require accurate testing and individualized protocols to effectively balance estrogen levels.

D-Hist for Allergies: What You Need to Know

Histamine is a chemical made in the body that has many important jobs. Increased environmental pollen and dust at certain times of the year may lead to histamine overload and symptoms of seasonal allergies.

D-Hist is an anti-inflammatory supplement containing various antioxidants, enzymes, and plant extracts aimed to reduce your overall histamine load. While taking D-Hist alone helps many seasonal allergy sufferers, others may require a more in-depth functional medicine treatment to assess diet, stress, gut health, and hormonal balance.

Hista Pro

Natural & effective relief for seasonal allergies

$48.00

A New Way to Access Functional Medicine

Order your own labs and get the support you need. With Root Access, taking charge of your health through a root-cause, data-driven approach has never been easier.

Become an Access Member

Gluten Intolerance and Acid Reflux

Root Functional Medicine — Mon, 10 Jul 2023 00:00:00 -0400

Acid reflux affects nearly 20 percent of people in the United States (1). The premise of acid reflux is when stomach acid repeatedly flows back into your esophagus, causing a burning pain in your chest and throat. While tomatoes, spicy foods, and caffeine are commonly known to worsen acid reflux, gluten may also play a role in this condition for certain people.

In this article, we’ll discuss the relationship between gluten intolerance and acid reflux.

What is Gluten?

Gluten is the name for a group of proteins found in grains like wheat, barley, and rye. Gluten provides texture, retains moisture, and promotes elasticity to bread and other baked goods.

Everyday foods that commonly contain gluten include:

Pasta
Bread
Crackers
Cookies
Pastries
Cakes or Pies
Cereal
Beer

Because of its unique properties, gluten is sometimes used as an additive in processed foods like gravy, condiments (like soy sauce), and soup.

Celiac Disease and Acid Reflux

Celiac disease is a serious autoimmune condition in which a person’s immune system mistakenly attacks the lining of their small intestine after eating gluten-containing foods. This condition is fairly uncommon and affects just one percent of the population. However, experts suspect that many people remain undiagnosed. The primary treatment for celiac disease is a strict and lifelong gluten-free diet.

Many people suffer from acid reflux before receiving a celiac disease diagnosis. Unfortunately, we also see individuals with celiac disease who report acid reflux even after removing gluten from their diet. This is likely due to an unhealed digestive tract. While removing gluten will stop further damage from occurring, it’s crucial to prioritize a gut healing protocol to reverse prior damage and reduce inflammation.

Gluten Intolerance and Acid Reflux

Gluten intolerance (also known as non-celiac gluten sensitivity) is a condition in which a person experiences a variety of symptoms after eating gluten-containing foods, but does not have celiac disease or a wheat allergy. Symptoms of gluten intolerance vary and may include bloating, constipation/diarrhea, acid reflux, headaches, or skin disturbances. Gluten sensitivity is thought to affect up to 13 percent of the general population and may be more prevalent in women than men (2).

New research suggests that gluten may cause acid reflux in certain individuals with a gluten intolerance. For example, one study found a high prevalence of gluten sensitivity in people with severe acid reflux (3). An approximate 35 percent of test subjects reported an improvement in digestive symptoms while following a gluten-free diet. Interestingly, subjects with gluten sensitivity also reported an improvement in other non-digestive symptoms while on a gluten-free diet, like fatigue, joint pain, and headaches.

Gluten Elimination

The best way to determine if gluten is contributing to your acid reflux is to follow a short-term elimination diet. However, if you, or your health care team are suspicious for celiac disease, it may be recommended to test for celiac disease before eliminating gluten. Otherwise, the blood test used to screen for celiac can result in a false negative. We offer celiac blood testing at Root.

Remove all sources of gluten-containing foods for three to four weeks. You can tell if a packaged food item has gluten by reading the label and looking for wheat, barley, or rye in the ingredient list. A gluten-free label also confirms there are no gluten-containing ingredients in the product as the FDA strictly regulates these labels. After a few weeks, slowly reintroduce gluten-containing foods to your diet and monitor your symptoms. For example, on day one, you could test your response to one piece of regular toast.

Many gluten-free food items have poor nutritional value, are high in added sugar, and can worsen your acid reflux. If you decide to try a gluten-free diet, focus on eating whole and unprocessed foods that are naturally free of gluten like fruits, vegetables, nuts, seeds, lean protein, and gluten-free whole grains (like brown rice, quinoa, and oats).

Other Causes of Acid Reflux

While gluten can trigger reflux in certain individuals, there is oftentimes a deeper root cause of this symptom. For example, an H.pylori infection is largely responsible for acid reflux. We can look for this bacteria with a functional stool test. Contrary to common belief, we also see low stomach acid causing acid reflux in certain individuals as well. Unfortunately, taking medications that further reduce stomach acid, like proton pump inhibitors (PPIs), ultimately worsen the underlying cause of these cases of reflux. We test for and treat these conditions in our functional medicine membership program.

Furthermore, one of our favorite supplements to recommend for heartburn relief is our Gut Health Rebalance powder. This supplement contains calming ingredients, like deglycyrrhizinated licorice (DGL), proven to lower inflammation and repair the digestive tract.

Gut Health Rebalance

Optimal gut health is only one scoop away

~~$75.00~~ Sold Out

Key Takeaways

Gluten may contribute to acid reflux, especially if you have celiac disease or gluten intolerance. A temporary elimination diet is the best way to determine if gluten is worsening your heartburn. However, healing the gut and identifying any other root causes of reflux (like low stomach acid) is also a crucial step to find long term symptom relief.

Root Membership

Work with Root Doctors & Dietitians 1:1

We connect you with a dedicated care team of functional medicine experts to uncover the root causes of your health concerns & create a personalized plan for lasting wellbeing.

Learn More

Snacks for PCOS

Root Functional Medicine — Thu, 01 Aug 2019 00:00:00 -0400

If you have been diagnosed with PCOS, you likely have a lot of questions about what you should be eating for meals and snacks. If you are like many of the women we work with, you have likely already consumed a lot of information on the internet or via podcasts about eating for PCOS. You might even be feeling MORE confused, the more you research, due to information overload and all of the conflicting advice out there. This article is going to break things down for you and give you ideas for appropriate snacks for PCOS.

Things to keep in mind when planning PCOS Snacks

Insulin resistance is at the root of 70% of PCOS cases. Elevated insulin and blood sugar levels leads to food cravings, which can make it difficult to make good food choices. Your body wants sugar and it wants it now! Addressing this component with the right lifestyle changes is essential, and we help women with this in our functional medicine program.
Women with adrenal and inflammatory PCOS should still pay attention to blood sugar balance. Elevated cortisol levels can lead to elevated blood sugar because this helps our body survive and have immediate energy when in “fight or flight” mode.
Sometimes when we think “snack” we think foods with low nutrient density like chips & pretzels. We want to shift this mindset and think of snacks as being “mini meals” that are used to fill nutrient gaps via extra fiber, healthy fats, protein, and phytonutrients (from bright colored fruits & vegetables).

Do I need to snack?

Before reaching for a snack, ask yourself the following things:

Are you actually hungry, or are you just eating out of habit? Think of a hunger scale that goes from 0 to 10, where 0 is ravenous hunger and 10 is so full you need to unbutton your pants. To avoid cravings and overeating, it is helpful to try and keep your hunger rating between 3-7 throughout the day. This is going to require some experimentation for you to find what combinations of foods work best for you (hint: it’s going to be hard to stay in this range without the proper balance of macronutrients).
If you are hungry, is it because you didn’t eat enough protein and fat at breakfast or lunch? Eating pure carbohydrate (such as a breakfast of plain oatmeal + fruit + orange juice) is a sure way to be hungry and have food cravings throughout the day. Try experimenting with different food combinations and make note of how satisfied you feel afterwards.

Should certain women avoid snacking?

You are the expert of your own body and are the only one who knows exactly what your body needs.

Some women with severe insulin resistance might do better eating 3 balanced meals per day with no snacks in between because this will give their insulin levels more time to be lower throughout the day. Getting to a point where you only eat 3 meals per day with no snacks can be challenging and might take time (for reasons listed above as well as the food cravings that come along with insulin resistant PCOS). To comfortably avoid eating snacks when you have PCOS requires careful planning and inclusion of healthy fats, proteins, and bright colored plant foods at each meal. We give ideas for balanced meals in our Foundational Meal Plan. The goal certainly isn’t for you to eat a super low calorie diet and feel hungry all day. Eating adequate calories, fat, and vitamins/minerals is actually essential to proper hormone production.

Snacks to avoid.

Avoid snacking on simple “naked” carbohydrates. For example: plain crackers, chips, popcorn, and pretzels generally don’t contain much protein, fat, or fiber. These snacks aren’t going to fill you up so you will be more likely to overeat or start searching for another snack an hour later. You might also gravitate towards eating plain fruits or vegetables for a snack because it seems like the “healthy” thing to do, but even eating produce by itself likely won’t be a satisfying snack in the absence of protein and fat. Read below for a better way to handle this.

Best snacks for PCOS

The best snacks for PCOS will check a few different boxes:

Complex carbohydrates (fiber)
Protein
Healthy fat
Bonus points for including a bright colored fruit or vegetable or Omega-3 fatty acids (such as walnuts, flax, chia, or sardines).
They are filling enough to tide you over comfortably for 2-4 hours

In summary, snacks for women with PCOS:

Shouldn’t include simple “naked” carbohydrates
Should include a combination of complex carbohydrates (fiber), protein, and fat to keep blood sugar (and thus insulin) from spiking.
Should help fill nutrient gaps and include anti-inflammatory and gut-health promoting foods like bright colored fruits/vegetables and nuts/seeds when possible
Should be eaten after assessing hunger.

Get to the Root at Home

Curious about where you should start your functional medicine journey?

Take our Get to the Root Quiz so you can start working towards reversing disease and optimizing your health at the Root cause.

Take the Get to the Root Quiz

Resveratrol for Hair Loss

Root Functional Medicine — Sun, 26 Mar 2023 00:00:00 -0400

Resveratrol is an antioxidant found in red wine with studied benefits for heart health, memory, and cancer prevention. However, resveratrol may also support healthy hair growth! In this article, we’ll review the benefits of taking resveratrol for hair loss.

Root Causes of Hair Loss

In order to stop hair loss, we have to treat the root cause of the problem. Before we review the benefits of taking resveratrol for healthy hair, let’s discuss a few potential root causes of hair loss in women.

Polycystic Ovary Syndrome (PCOS)

PCOS is one of the most common hormonal disorders affecting women of reproductive age. While the name may lead you to believe PCOS only affects the ovaries, it involves many different hormones as well. Elevated levels of insulin, testosterone, and DHEA-S can lead to unwanted hair loss, hair thinning, and/or stunted hair growth. Read more about the different types of PCOS.

Hypothyroidism

Hypothyroidism occurs when your thyroid gland does not make enough thyroid hormones to meet the body’s demand. Common symptoms of hypothyroidism include brittle nails, fatigue, weight gain, and thinning hair. An autoimmune condition called Hashimoto’s is the most common cause of hypothyroidism in the United States and occurs when your immune system mistakenly attacks your thyroid gland.

Autoimmune Disease

An autoimmune disease is when your immune system mistakenly attacks your body. There are numerous autoimmune conditions, all of which are classified by the tissue, organ, or gland affected. Many autoimmune diseases can cause hair loss due to the inflammatory nature of these conditions and possible nutrient deficiencies that occur as a result. However, alopecia areata is an autoimmune disease that occurs when the immune system attacks hair follicles and causes hair loss.

Nutrient Deficiencies

Vitamins and minerals play an important role in normal hair follicle development and may cause hair loss when they are deficient. Research shows that deficiencies in vitamin D, iron, various B vitamins (namely riboflavin, biotin, folate, and B12), and zinc can all cause hair loss (1, 2, 3). We include many of these vitamins in the lab draw you get as a member of our functional medicine program.

Postpartum

During pregnancy, increases in estrogen, progesterone, and thyroid hormone leads to a reduction in the normal amount of hair shed on a daily basis. Once these hormones drop after delivery, these hairs that were originally retained during pregnancy begin to shed. Hair loss is a natural response to hormonal changes that occur in the postpartum period! However, nutrient depletion, stress, and Hashimoto’s hypothyroidism after pregnancy can all exacerbate normal hair loss and lead to excessive hair loss postpartum.

What is Resveratrol?

Resveratrol is a plant compound, or polyphenol, that has antioxidant properties. Antioxidants work to reduce inflammation and oxidative stress, which can otherwise have damaging effects in the body.

Food sources that contain rich sources of resveratrol include:

Grapes
Red wine
Peanuts
Cocoa (especially dark chocolate)
Blueberries
Cranberries

We always recommend a “food first” approach with our members. An anti-inflammatory diet rich in colorful vegetables, fruits, nuts, seeds, whole grains, and high-quality protein goes a long way in treating many of the conditions we see at Root. However, when it comes to resveratrol, the amount needed to see results is generally higher than what you can reasonably obtain from food. In these scenarios, we may use a resveratrol supplement to support our treatment plan.

Resveratrol for Hair Loss

There are a few ways in which resveratrol can address some of the root causes of hair loss and reduce this often devastating symptom.

First of all, resveratrol may lower androgens known to cause hair loss in certain scenarios.

Androgens are sex hormones produced by both men and women, with higher levels naturally found in men. Two androgens commonly elevated in women with PCOS include DHEA-S and testosterone. In one study, women with PCOS were given resveratrol supplements for three months and experienced a 22 percent decrease in DHEA-S and testosterone (4).

In this same study, resveratrol also decreased fasting insulin levels by 32 percent. High insulin levels can drive high androgen levels in women. Therefore, lowering androgen and fasting insulin levels supports a healthy hair cycle and addresses two root causes of hair loss.

Resveratrol may also support hair regrowth by lowering levels of inflammation in the body (5).

Certain conditions, like PCOS and autoimmune diseases, are prone to higher levels of inflammation which may contribute to a wide variety of symptoms, like hair loss.

Our Resveratrol Plus supplement contains 200 milligrams (mg) of trans resveratrol and 200 mg of quercetin, another powerful polyphenol known to enhance the insulin lowering benefits of resveratrol (6).

Resveratrol Plus

Powerful, synergistic phytonutrients for longevity, stress, skin and hair.

$58.00

Root Hair Loss Bundle

We developed an effective supplement bundle with resveratrol to address the major root causes of hair loss. This bundle contains:

Resveratrol to reduce inflammation and lower androgens
Ashwagandha to support a healthy stress response
Zinc to help balance blood sugar and replete an essential mineral for hair growth and thyroid function

Oftentimes, we may also recommend a gentle iron supplement and prenatal to cover all necessary bases.

Key Takeaways

Hair loss is a devastating symptom for many women. Yet, conventional medicine, creams, and special shampoos usually fail to produce meaningful results. Using resveratrol for hair loss may support healthy hair growth by lowering androgen levels, balancing blood sugar levels, and reducing inflammation. Remember, hair loss is a symptom of a deeper, underlying condition. A functional medicine treatment for hair loss identifies and treats the root cause to produce effective, long term results.

Hair Loss Bundle

Supports hair growth from the inside out.

$136.00

Get to the Root at Home

Curious about where you should start your functional medicine journey?

Take our Get to the Root Quiz so you can start working towards reversing disease and optimizing your health at the Root cause.

Take the Get to the Root Quiz

Endometriosis Functional Medicine

Root Functional Medicine — Mon, 24 Jul 2023 00:00:00 -0400

Endometriosis is a chronic condition that affects an estimated 10 percent of all women. Unfortunately, most of these individuals suffer for many years before receiving a proper diagnosis. Traditional medical approaches often focus on symptom management through surgeries and hormone therapies. However, functional medicine is an alternative model that addresses the root causes of endometriosis by considering the interconnectedness of the body and uniqueness of each individual.

Endometriosis is one of our top Root proprietary approach protocols that we use as a foundation to personalize your treatment plan.

In this article, we will give you a preview of how we use functional medicine to treat the root causes of endometriosis to offer hope for women battling this painful condition.

What is Endometriosis?

Endometriosis occurs when tissue normally found within the uterus grows in nearby organs like the ovaries, fallopian tubes, and lining of your pelvis. This abnormal growth causes inflammation, scarring, and the formation of painful adhesions. Women with this condition can experience severe pelvic pain, heavy menstrual bleeding, digestive issues, and compromised fertility. A doctor, typically an OBGYN, may diagnose endometriosis with various methods like an ultrasound, MRI, pelvic examination, and in some cases, a minimally-invasive laparoscopic surgery to look for tissue growth.

Inflammation, genetics, and a dysregulated immune system are a few suspected causes of endometriosis. Plus, some studies have linked maternal exposure to environmental toxins, like dioxin, to endometriosis development (1, 2). Women with endometriosis also have a greater likelihood of developing autoimmune conditions like celiac and Hashimoto’s thyroid disease.

Functional Medicine for Endometriosis

Functional medicine takes a personalized approach by recognizing the interconnected nature of the body and identifying the unique factors contributing to your endometriosis symptoms. Let's explore some key elements of how we use functional medicine at Root to treat endometriosis.

Anti-Inflammatory Diet

Inflammation is a common denominator in endometriosis. We can lower inflammation throughout the body by using food as medicine. An anti-inflammatory diet is rich in fruits, vegetables, nuts, seeds, legumes, and lean protein. However, depending on the individual, we may recommend a short-term elimination diet to remove potential food sensitivities like gluten, dairy, soy, and artificial sweeteners.

Here are a few tips to follow an anti-inflammatory diet:

Balance blood sugar levels by including a protein, fat, and fiber-rich carbohydrate with each of your meals and snacks.
Boost your antioxidant intake by aiming for 4+ cups of colorful, non-starchy vegetables per day.
Avoid or limit foods that may worsen inflammation like alcohol, added sugar, and caffeine.

Address Estrogen Dominance

Estrogen is a sex hormone produced by a woman’s body in fluctuating amounts throughout the menstrual cycle. Typically, women with endometriosis suffer from higher than normal amounts of estrogen. This is commonly referred to as estrogen dominance. We can identify estrogen dominance by using comprehensive hormone testing. Believe it or not, the best way to address estrogen dominance is by improving gut health. Imbalances in gut bacteria, known as dysbiosis, impairs estrogen metabolism and may result in estrogen dominance.

While specific gut protocols are individualized, we may recommend supporting gut health with supplements in our Gut Health Bundle. Likewise, we highly encourage those with estrogen dominance to eat a daily serving or more of cruciferous vegetables, like broccoli, cauliflower, Brussels sprouts, kale, and cabbage. These vegetables contain a compound known to support healthy estrogen detoxification in the liver.

Gut Health Bundle

Our 3 most popular gut health supplements, bundled together for a 10% savings.

$182.00

Address Toxins

Certain environmental toxins can exacerbate endometriosis symptoms. Functional medicine recognizes the importance of detoxification to minimize toxin exposure and enhance the body's ability to eliminate them. Supporting liver function, reducing chemical exposures, and targeted supplementation can all aid in detoxification. Start small. Choosing organically raised meat options, swapping personal care items for cleaner alternatives, and limiting exposure to plastic containers and water bottles all cumulatively reduce toxin exposure.

Anti-Inflammatory Supplements

While food is key in setting an anti-inflammatory foundation, targeted supplements are an effective tool in further reducing inflammation throughout the body. Here are a few supplements that we commonly recommend to individuals with endometriosis (3):

Omega-3 contains two fatty acids found in fish oil, EPA and DHA, known to reduce whole-body inflammation. For endometriosis, we usually suggest 2,000 to 3,000 milligrams per day.
N-acetyl-cysteine is a powerful antioxidant that lowers inflammation and supports optimal fertility. For best results, we suggest taking around 1,800 milligrams per day in divided doses (i.e. one capsule of the Root NAC, two times per day).
Curcumin is the active ingredient in turmeric used for thousands of years in eastern medicine to lower inflammation. Curcumin is also helpful in reducing period pain. Root Turmeric Plus contains a powerful blend of phytonutrients that target inflammation.

NAC

NAC is the real MVP for hormone and metabolic health

$44.00

Turmeric Plus

A blend of phytonutrients that target inflammation

$42.00

Omega 3

Fish oil that goes down easy and boosts Omega-3 levels

$59.00

Stress Management

Chronic stress can worsen endometriosis symptoms. Simply put, you cannot effectively treat any hormonal imbalance if your stress levels are uncontrolled. Mindfulness meditations, yoga, and acupuncture are a few proven tools for lowering stress hormone levels and supporting emotional well-being.

Key Takeaways

Endometriosis is a chronic inflammatory condition that often causes debilitating pain, digestive issues, and period irregularities. We use functional medicine to identify and treat the root causes of this condition. Following an anti-inflammatory diet, improving gut health, supportive supplements, and stress management tools are all effective interventions to lower inflammation to find long lasting relief.

Join the 98 percent of our members who report a reduction of symptoms in just three months with our comprehensive functional medicine membership program.

Get started with our FREE hormone and gut health friendly recipes

& Sign up to receive tips and updates from Root.

Magnesium Citrate vs. Magnesium Glycinate

Root Functional Medicine — Thu, 20 Jun 2019 00:00:00 -0400

Are you deficient in magnesium? It wouldn’t be uncommon, as nearly 50 percent of Americans fail to eat enough magnesium in their diet (1). On top of that, our stressful lives and other health conditions may deplete our body of this important mineral.

Magnesium is an essential mineral and electrolyte that we must obtain from our diet. It has over 300 functions in the body and plays a crucial role in hormonal balance. For example, magnesium affects thyroid function, estrogen detoxification, blood sugar, stress hormones, and more (2).

Magnesium is an important mineral that many women are significantly lacking. In particular, women with PCOS (polycystic ovarian syndrome) are 19 times more likely to have a magnesium deficiency. This is important because magnesium plays a key role in regulating insulin and glucose. In fact, having low levels of magnesium increases your risk of insulin resistance, weight gain, and type 2 diabetes.

Magnesium’s role in thyroid health is that magnesium is needed to make thyroid hormone. Studies have shown that replacing a magnesium deficiency lowers TSH (and improves thyroid function.)

Others at risk for magnesium deficiency include people who take certain medications like acid reflux medications or birth control pills, and people who have trouble absorbing magnesium due to gut health issues.

Are you getting enough magnesium in your diet?

The Recommended Dietary Allowance (RDA) for magnesium is 400 milligrams (mg) per day for men and 310 mg per day for women (3). Magnesium is commonly found in nuts, seeds, legumes (like beans and peanuts), and leafy green vegetables. For various reasons such as poor soil conditions or the abundance of processing to our foods which strips magnesium from foods, it can be difficult to solely rely on diet for this mineral.

Although we always support a food first philosophy, we recognize that many of our patients may require additional magnesium in supplement form.

In this article, we’ll review two types of magnesium supplements: magnesium citrate vs. magnesium glycinate. But first, let’s discuss how to determine if you have a magnesium deficiency.

How do you know if you are deficient in Magnesium?

Symptoms of a Magnesium deficiency include:

muscle cramping, pain
frequent headaches or migraines
mood changes like anxiety or depression
insulin resistance (& craving sweets, especially chocolate)
low energy
PMS
trouble sleeping

How to Test Magnesium Levels

The most common way to evaluate magnesium levels is to order a serum (blood) magnesium test. However, this does not give us an accurate picture of your whole magnesium status, because only an estimated 1 percent of magnesium in the body is found in the blood (4).

Additionally, the body tightly regulates magnesium levels in the blood by pulling from stores in your bones and other tissues when dietary intake of magnesium is inadequate. This means that your blood levels will be the last place to show a deficiency. By this point, your symptoms could be very serious.

Subclinical magnesium deficiency, however, may be more common, affecting up to 30 percent of people (5). Subclinical means that your blood magnesium levels may appear to be normal even though you have an underlying magnesium deficiency (4).

A more accurate way to test magnesium status (and the method we prefer at Root Functional Medicine) is to look at the amount of magnesium in your red blood cells. This way, we can evaluate the levels of magnesium in your cells and identify subclinical magnesium deficiency before your blood values even begin to drop. A normal range for RBC magnesium is 4.2 – 6.8 mg/dL, however, it’s important to work with a functional medicine doctor to determine an optimal range for you. We offer testing for RBC magnesium as an individual test or as part of the Root wellness panel with an Access Membership.

Root Cause Panel

Glucose, Fasting Insulin, HbA1c, Hepatic function, GGT, Standard Lipids, Lipoprotein (a), Full Thyroid Panel with Antibodies, Homocysteine, hsCRP, Ferritin, Vit B12, Vit D, Zinc, RBC Mag

$225.00

Magnesium RBC

Magnesium, Red Blood Cell

$19.00

Best Types of Magnesium Supplements

There are many different forms of magnesium supplements. The most common type of magnesium used in conventional medicine is called magnesium oxide (found in Milk of Magnesia). Unfortunately, magnesium oxide is not well absorbed and can have a strong laxative effect leading to uncomfortable bloating and diarrhea. In fact, only about 5 percent of magnesium oxide is absorbed and used by the body (6).

Magnesium Citrate

Magnesium citrate is one of our top choices for magnesium supplementation. The magnesium is combined with citrate, an organic salt. It is relatively cheap and has a better rate of absorption than magnesium oxide (6).

Magnesium citrate is a great option for people with constipation, as it can have a gentle laxative effect. This supplement works by pulling water into the intestines to make your bowel movements softer and easier to pass. However, unlike magnesium oxide, the laxative effect is much more tolerable.

Magnesium citrate may also be recommended for migraine prevention.

Magnesium Glycinate

Our other preferred magnesium supplement is called magnesium glycinate. Magnesium glycinate (also called magnesium bisglycinate) is well-tolerated and absorbed in the body.

In this case, the magnesium is combined with an amino acid called glycine. Glycine works alongside many neurotransmitters (chemicals in your brain), like GABA, to promote feelings of calm. Glycine may also improve sleep quality and promote a healthy circadian rhythm (7).

Additionally, magnesium has strong anti-inflammatory benefits. We may use magnesium glycinate to improve blood sugar levels or to help reduce overall inflammation in the body.

This form of magnesium is less likely to have a laxative effect than magnesium citrate. Because it is bound to the amino acid glycine, it has a calming effect and can be used for stress relief, insomnia, anxiety, and more.

Magnesium Citrate

We’re making room for our new look. Stock up on Magnesium Citrate and save 20% with code REBRAND20.

$37.00

Magnesium Glycinate

Our favorite calming mineral that helps with over 300 functions in the body.

$34.00

Magnesium Combo

Three forms of highly absorbable magnesium in one capsule.

$37.00

Magnesium Citrate vs. Glycinate: Concluding Thoughts

While there are many forms of magnesium available, we often prefer to use magnesium citrate and/or magnesium glycinate.

Magnesium citrate is most helpful for people suffering from constipation, while the glycinate form is more useful for conditions like anxiety, insomnia, chronic stress, and inflammatory conditions. Some supplements provide a combination of magnesium citrate and magnesium glycinate, which is a great option for people suffering from constipation among other conditions. Our Magnesium Combo supplement (below) contains both magnesium citrate and magnesium glycinate.

Although magnesium is a very safe supplement for most people, dosing and usage may depend on various factors such as dietary intake, symptoms, lab results, gut health, and more.

For this reason, it’s important to work with a functional medicine practitioner to optimize your magnesium status and help you get to the root cause of your health issues.

Our favorite quality magnesium supplements can be found on our online supplement store here.

Magnesium Citrate

We’re making room for our new look. Stock up on Magnesium Citrate and save 20% with code REBRAND20.

$37.00

Magnesium Glycinate

Our favorite calming mineral that helps with over 300 functions in the body.

$34.00

Magnesium Combo

Three forms of highly absorbable magnesium in one capsule.

$37.00

A New Way to Access Functional Medicine

Order your own labs and get the support you need. With Root Access, taking charge of your health through a root-cause, data-driven approach has never been easier.

Become an Access Member

IBS Functional Medicine

Root Functional Medicine — Mon, 30 Jan 2023 00:00:00 -0500

Irritable bowel syndrome (IBS) is a tricky condition that often leaves people suffering from digestive symptoms for years. In this article, we’ll discuss how we approach evaluation and treatment for IBS from a functional medicine standpoint.

What is IBS?

IBS is an intestinal disorder commonly characterized by abdominal discomfort in combination with diarrhea and/or constipation. Up to 16 percent of Americans may suffer from IBS, and this condition is more common in women and young adults (1).

Common symptoms of IBS include:

Diarrhea, constipation, or a combination
Bloating
Abdominal pain
Gas
Difficulty or straining with bowel movements

Unfortunately, individuals with IBS are also more likely to report a lower quality of life and higher depression scores than people without this condition (2).

Conventional Treatments for IBS

Conventional treatment for IBS is largely based on which symptoms the individual reports. Certain medications may be prescribed like laxatives, fiber, anti-diarrheals, or even low-dose antidepressants. In some scenarios, the healthcare provider may recommend eliminating foods that could make symptoms worse, like dairy, caffeine, and fatty foods.

Unfortunately, conventional medicine often fails to effectively reduce IBS symptoms.

In fact, studies estimate that less than 50 percent of patients are satisfied with the standard treatment they receive for their IBS (3).

Functional Medicine for IBS

Functional medicine is a different approach to treating health conditions and preventing disease by finding the root cause. Instead of treating your IBS symptoms, a functional medicine provider would dive deeper to find “the why” behind your symptoms.

In a functional medicine assessment for IBS, your provider will ask you in-depth questions to identify the root causes of your symptoms such as:

Have you had frequent or prolonged use of antibiotics?
Have you had prolonged or regular use of PPIs or acid-blocking drugs?
Did your symptoms start after an infection or stomach bug?

Our assessment will also include questions about your diet, lifestyle, work and home environment, and sleep habits. A symptom questionnaire helps us understand the type, frequency, and severity of your IBS symptoms. This questionnaire will also ask you about symptoms that aren’t primarily related to your gut like brain fog, fatigue, skin health, and more.

The Root Approach: Test Don't Guess

In addition to asking the appropriate questions above to start investigating root causes, we often recommend the following valuable IBS functional medicine testing in our functional medicine membership:

1. Microbiome/Stool Analysis: We assess your gut bacteria, see how well you are secreting digestive enzymes, and evaluate for any signs of parasites, yeast overgrowth or inflammation. These results help guide our treatment plan and also let us know when appropriate referrals are necessary.

2. Root custom blood panel. In addition to evaluating thyroid function with a full thyroid panel (because thyroid issues can worsen/contribute to IBS), we also look for nutrient deficiencies that can both contribute to poor gut health OR be caused by poor gut health (such as iron, zinc, and B12).

A New Way to Access Functional Medicine

Order your own labs and get the support you need. With Root Access, taking charge of your health through a root-cause, data-driven approach has never been easier.

Become an Access Member

Functional Medicine Treatment of IBS

Personalization is one of the biggest differences between conventional and functional medicine.

We help our members form an individualized treatment plan for their IBS. While the treatment obviously differs depending on the overall assessment and findings, let’s discuss a few common interventions for someone with IBS.

Low-FODMAP Diet

A low-FODMAP diet is a short-term elimination diet that helps identify which foods worsen your GI symptoms. Certain foods contain higher levels of FODMAPs that cause your gut bacteria to release excess gas. By eliminating the foods highest in FODMAPs, you may experience less digestive symptoms. Some common foods eliminated on this diet include wheat, dairy (lactose), onions, garlic, and high-fructose corn syrup.

However, unlike the conventional use of this diet, we generally only use the low-FODMAP diet as an initial intervention while also treating the root causes of your symptoms.

You can purchase our Low-FODMAP meal plan in our Root Shop.

Small Intestinal Bacterial Overgrowth (SIBO)

Some studies suggest that IBS is caused by dysbiosis—an imbalance of gut bacteria. SIBO is one type of dysbiosis that may be responsible for many IBS symptoms. In fact, one study found that up to 78 percent of IBS patients also tested positive for SIBO (4).

Our supplement protocol* for SIBO often includes:

Microbiome Balance: 1 capsule before breakfast (1 bottle)
Root Digestive Enzymes: 1 with each large meal up to three times a day for 3 months or as desired
Gut Health Rebalance: 1 scoop in water daily taken for about 3 months or as desired

This protocol aims to remove bacterial overgrowth, promote optimal digestion, and repair the gut lining to eliminate SIBO and IBS symptoms.

*These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure, or prevent any disease.

Digestive Enzymes - discontinued

REBRANDING SALE! We’re making room for our new look. Save 20% at checkout with code REBRAND20.

$43.00

Gut Health Rebalance

Optimal gut health is only one scoop away

~~$75.00~~ Sold Out

Microbiome Balance

Gently Rebalance Your Gut

$54.00

Probiotics

Probiotics have shown more promise lately in treating individuals with IBS and reducing digestive symptoms (5). This is likely because probiotics modify the gut microbiome and may correct some dysbiosis (a common cause of IBS).

We may recommend a probiotic as step four of our SIBO protocol. Our favorite SIBO probiotic contains three different probiotic strains and a gut-healing ingredient called immunoglobulins. These immunoglobulins are proteins that help the immune system fight off harmful bacteria, pathogens, and parasites within the gut which may also contribute to IBS (6, 7).

Lifestyle Interventions

Stress and poor sleep can worsen IBS symptoms and your overall health, so we discuss lifestyle interventions with all of our clients. Aim for at least seven hours of sleep each night. Practice good sleep hygiene by reducing caffeine and alcohol and limiting screen exposure before bed. If you have trouble falling or staying asleep, our Sleep Support supplement offers a blend of calming herbs which promote quality sleep without morning drowsiness.

Mind-body interventions, like meditation, are also effective at reducing the impact of stress on your GI tract. For example, people who practice mindfulness medications report lower IBS symptom scores, less perceived stress, and a higher quality of life (3).

SIBO Probiotic

Say goodbye to bloating for good

$59.00

Sleep Support

Sleep deep without the sleep hangover

$35.00

Key Takeaways

IBS is a digestive disorder that leaves many people feeling frustrated with conventional treatments. A functional medicine plan for IBS finds the root causes of your symptoms and may include interventions like a low-FODMAP diet, treating bacterial overgrowth (SIBO), using probiotics, and targeted lifestyle changes.

Learn more about finding the root cause of your IBS in our functional medicine membership program.

Get to the Root at Home

Curious about where you should start your functional medicine journey?

Take our Get to the Root Quiz so you can start working towards reversing disease and optimizing your health at the Root cause.

Take the Get to the Root Quiz

Intermittent Fasting and Hypothyroid

Root Functional Medicine — Tue, 28 Jan 2020 00:00:00 -0500

The popularity of intermittent fasting has grown tremendously over the past few years. Benefits of intermittent fasting may include weight loss, reduced inflammation, and improved blood sugar balance.

Yet, how do intermittent fasting and thyroid health fit together? Is it safe to practice intermittent fasting if you have hypothyroidism?

In this article, we’ll review the pros and cons of intermittent fasting, how it may affect thyroid function, and discuss whether or not you should practice fasting if you have hypothyroidism.

What is Intermittent Fasting?

Intermittent fasting is the term used to describe various fasting patterns, in which individuals purposefully fast for a specific amount of time (except for water). Please note, this article is not referring to religious fasting, which some cultures practice during certain times of the year. There are many different types of intermittent fasting, but some of the most common include:

Alternate Day Fasting

In this practice, a person would completely fast for alternating days throughout the week.

Alternate Day Modified Fasting

This is similar to the above method with the distinction that you can eat a small amount of food (usually less than 25% of calorie needs) during the fasting days.

Time-Restricted Fasting (16:8)

We all practice some form of time-restricted fasting when we sleep. However, the 16:8 fasting method limits food intake to 8 hours per day. People often compress their eating window by eliminating breakfast or eating an earlier dinner to allow for a 16 hour overnight fast.

Periodic Fasting

A periodic faster would eat normally most days of the week, and fast for 1 to 2 days. Another form of this fasting schedule includes the 5:2 method. For this practice, individuals eat 25 percent of their calorie needs on two scheduled fasting days and eat normally for the other 5 days.

Pros and Cons of Intermittent Fasting

Many health professionals and celebrities tout the benefits of intermittent fasting. Some research studies also show potential benefits. But, are there any drawbacks to intermittent fasting?

Benefits of IF

The main benefits of intermittent fasting found in human research so far include weight loss (with fat loss), improvements in fasting blood sugar, and reduced insulin resistance (1, 2). Intermittent fasting may also reduce levels of inflammation within the body (3, 4, 5).

Drawbacks of IF

The main drawbacks of intermittent fasting for certain individuals include the potential for disordered eating behaviors, hunger, sustainability, and nutrient deficiencies (6).

Let’s discuss the potential impact of intermittent fasting on hypothyroid conditions.

Intermittent Fasting and Thyroid Health

Limiting your eating window often results in lower calorie intake. While this may be helpful for weight loss, calorie restriction has a significant impact on your thyroid.

For example, your inactive thyroid hormone, called reverse T3, increases with dieting and competes with your active thyroid hormone (T3) to bind to your receptors. Both short and long-term dieting can result in up to a 50 percent decrease in your active T3 hormone (7, 8). Increased reverse T3 and reduced active T3 may result in a worsening hypothyroid condition.

Despite these findings, some studies show that your thyroid hormones return to pre-fasting values after breaking your fast with a meal, indicating that some prolonged fasting may not be detrimental to individuals without a hypothyroid condition (9, 10).

Intermittent Fasting and Cortisol

Long periods of fasting can also lead to low blood sugar levels and cause your adrenal glands to release a hormone called cortisol.

Cortisol is a steroid hormone that has many important functions in the body, like reducing inflammation during an acute injury, helping your body adapt to dangerous situations, and regulating blood sugar levels. Yet, when cortisol is chronically elevated, we can experience negative side effects. For example, chronically elevated cortisol levels can impair thyroid hormone production and function (11).

If you struggle with adrenal issues, like elevated cortisol levels, intermittent fasting may worsen cortisol balance and subsequently hinder your thyroid function.

Fasting aside, many Americans do not meet the recommended daily amounts for nutrients like vitamin A and iron. What’s more, a whopping 95 percent of people fail to meet the recommended amounts of fiber (12). Fiber has a vital role in maintaining optimal gut health which then indirectly affects your thyroid health! Skipping meals or fasting for multiple days during the week may create nutrient deficiencies that can ultimately worsen a hypothyroid condition.

Intermittent Fasting and Hypothyroid: Is it Safe?

Intermittent fasting is one tool that may be beneficial for some individuals.

However, fasting with a hypothyroid condition should be carried out carefully. As always, focus on eating an unprocessed, whole-food diet that is rich in fiber. Listen to your body, and stop any practice that may make you feel worse, mentally or physically. Because of the clear connection between low-calorie diets and reduced thyroid function, we usually recommend against full-day fasts. A safer alternative may be to extend your overnight fast by eliminating late-night snacking (which tends to involve low-quality foods anyway!).

Prolonged fasting is not for everyone. Along with hypothyroid disorders, intermittent fasting is not recommended during pregnancy, for women with eating disorders, or those with unresolved adrenal issues.

If you have a thyroid condition (or suspicions for one), check out our Functional Medicine Membership to help you find healing.

Thyroid Support

The perfect synergy of nutrients for thyroid health.

$45.00

Easy Thyroid Lab Ordering

Meet our Advanced Thyroid Panel

Biomarkers Tested: TSH, T4, Free T3, Free, Thyroid Peroxidase Antibodies, Reverse T3, Selenium

Get Started Today

PCOS Functional Medicine

Root Functional Medicine — Mon, 20 Feb 2023 00:00:00 -0500

Polycystic ovary syndrome (PCOS) affects up to 20 percent of women in their reproductive years. Most women with PCOS will ultimately seek medical care related to four common complaints: irregular periods, acne, facial hair growth or thinning hair on the scalp, or infertility. However, conventional treatment of this complex condition often leaves women feeling frustrated and dissatisfied.

In this article, we’ll review our PCOS functional medicine approach and explain how this method is more effective than traditional treatments.

Conventional Treatments for PCOS

Conventional treatment of PCOS is a symptom-centered approach and typically fits into three treatment categories: androgen-related symptoms, period irregularities, and infertility. A conventional healthcare provider may prescribe spironolactone to reduce acne breakouts, the birth control pill to treat heavy periods, or Clomid for infertility.

Unfortunately, conventional medicine usually fails to treat the root cause of PCOS and leaves most women feeling frustrated and stuck inside the vicious cycle of managing symptoms and side effects.

In fact, one study found nearly 57 percent of patients with PCOS were dissatisfied with their care (1).

Furthermore, while these medications can often reduce symptoms of PCOS, most women experience a rebound of symptoms once they stop taking them.

Functional Medicine for PCOS

On the other hand, functional medicine for PCOS is a patient-centered approach that involves a collaborative, in-depth assessment to determine the root causes of your PCOS symptoms. Unlike the conventional model, our functional medicine doctors can spend upwards of one hour with you for every appointment. This gives you time and space to tell your whole health story.

Functional medicine is an individualized approach. For people with PCOS, we usually order a blood test to evaluate your fasting insulin, fasting blood glucose, hemoglobin A1c, vitamin B12, vitamin D, zinc, omega-3 index, testosterone, and DHEA-S. These labs, combined with your health history, symptoms, and lifestyle, help us to determine your specific type of PCOS, which then allows us to treat your root causes.

Types of PCOS

PCOS is a complex condition with a variety of root causes. However, we generally see four main subcategories:

Insulin resistance: the most common type of PCOS, typical symptoms include sugar cravings, difficulty losing weight, and unwanted hair growth or loss. Will have elevated fasting insulin and blood sugar levels. May have elevated hemoglobin a1c and testosterone.
Adrenal: due an abnormal stress response that increases cortisol and DHEA-S levels, common symptoms may include insomnia, anxiety, and acne.
Post-Pill: usually shows up about one to two months after stopping the birth control pill, acne and unwanted hair growth/loss is common.
Inflammatory: symptoms due to chronic inflammation (high CRP on lab work), can often overlap with other types of PCOS and present with various symptoms.

Learn more about the different types of PCOS.

Treating the Root Cause

Once we know more about your type of PCOS, our doctors and dietitians collaborate with you to form a realistic and effective treatment plan to treat the root causes of your symptoms. Let’s review a few common interventions we may recommend in a functional medicine plan for PCOS.

Blood sugar balance

Balancing your blood sugar is essential no matter which kind of PCOS you may have. When your blood sugar is chronically high or sporadic throughout the day, your hormones cannot do their job effectively. To encourage blood sugar balance, we recommend using the PFC meal planning method and referencing The Root Plate™. This method ensures you have a protein, fat, and fiber-rich carbohydrate with each meal and snack. These three macronutrients work in symphony to provide your body with the energy it needs while promoting optimal blood sugar levels, gut health, and sustainable diet changes.

We see excellent results when our clients use the PFC Root Plate™ method, and will often recommend Myo & D-Chiro Inositol for PCOS as well. This supplement can lower insulin and glucose levels, restore ovulation, and lower testosterone.

Realistic and sustainable diet changes

Your overall diet—as in the foods you eat—is a powerful tool to find healing for your PCOS. However, we also recognize diet culture particularly targets women who suffer from ongoing health conditions. Especially in functional medicine, people often feel like they need to restrict or eliminate multiple food groups to find success. In our practice, we believe in realistic and sustainable diet changes that do not involve unnecessary restriction. Our Root dietitians will collaborate with you to help you implement these changes to support healing in your PCOS journey.

Improving gut health

Dysbiosis, or an imbalance of gut bacteria, is one suspected root cause of PCOS. This gut imbalance can then cause insulin resistance, high androgens (like testosterone), and inflammation (2). This is why we address gut health in all women with PCOS in our functional medicine membership program.

Optimizing your lifestyle

Chronic stress is toxic to the body. While we can’t usually remove all stressors from life, we can change how we respond to them. Managing stress is particularly crucial for individuals with adrenal PCOS. These people generally present with high levels of stress hormones, like cortisol and DHEA-S, that interfere with hormone balance and can have similar effects as testosterone. Effective ways to manage stress and lower stress hormones include yoga or tai chi, meditation, deep breathing, therapy, and journaling. We may also recommend supplements to support a healthy stress response like ashwagandha to balance cortisol levels or resveratrol to lower DHEA-S.

In our assessment, we also help you implement other lifestyle changes like optimizing sleep hygiene and implementing daily movement.

Ashwagandha

Feel calm & relaxed with this powerful adaptogenic herb

$49.00

Resveratrol Plus

Powerful, synergistic phytonutrients for longevity, stress, skin and hair.

$58.00

Key Takeaways

Our functional medicine plan for PCOS is a collaborative approach that treats the root cause of PCOS by using personalized lab testing, in-depth assessments, realistic diet and lifestyle recommendations, and tailored supplements.

Our expert doctors and dietitians treat PCOS in our functional medicine membership program.

NAC for PCOS

Root Functional Medicine — Tue, 11 Feb 2020 00:00:00 -0500

Polycystic ovarian syndrome (PCOS) affects up to 15 percent of women and is the leading cause of infertility due to chronic anovulation—a lack of ovulation (1).

Various interventions are used to promote regular, ovulatory cycles in women with PCOS. n this article, we’ll review a supplement called N-acetyl-cysteine (NAC) for PCOS, how it may improve menstrual cycles, fertility, and other PCOS symptoms.

Related article: PCOS Functional Medicine

What is N-Acetyl-Cysteine (NAC)?

NAC is a powerful antioxidant that works to reduce inflammation and oxidative stress in the body. Oxidative stress occurs when you have an imbalance of antioxidants and free radicals, which causes toxic and damaging effects to your cells.

NAC promotes antioxidant activity by increasing the production of glutathione, one of the most important and naturally occurring antioxidants.

By raising glutathione levels, NAC helps reduce inflammation and protects your tissues and cells from damage. NAC is also known for its ability to loosen and thin mucus secretions in your airways and other parts of your body (2).

NAC for PCOS: How Does it Work?

Women with PCOS often have higher levels of inflammation and oxidative stress. In fact, studies show that women with PCOS have almost 50 percent lower glutathione levels compared to controls (3, 4).

Through its powerful antioxidant benefits, NAC may help treat the root cause of PCOS in a few ways.

Improves Insulin Sensitivity

Insulin resistance is a common underlying cause of PCOS and affects up to 70 percent of women with this condition (5).

Insulin is a hormone released by the pancreas after eating a meal containing carbohydrates. Insulin’s job is to lower your post-meal blood sugar levels by moving the sugar from your blood into your cells to be used for energy.

Insulin resistance occurs when your cell receptors do not properly respond to insulin, leading to higher blood sugar and insulin levels.

Fortunately, supplementing with NAC can improve insulin resistance in women with PCOS. In fact, one study showed that NAC reduced fasting insulin to a greater degree than Metformin, a drug commonly used to treat PCOS (6, 7).

NAC may also improve cholesterol and fasting blood sugar levels.

NAC Lowers Androgens

Hyperandrogenism—or high androgen levels—is common in women with PCOS and is one of three criteria for a PCOS diagnosis.

Testosterone is the main androgen often elevated in women with PCOS. High testosterone levels can cause symptoms like acne, facial hair, and hair loss.

Using NAC for PCOS may reduce testosterone levels (1, 8).

Improves Fertility

Taking NAC for PCOS can greatly increase your chances of getting pregnant.

A large study showed that women taking NAC with PCOS were 3.5 times more likely to become pregnant. What’s more, the NAC group also had a greater likelihood of having a live birth and a reduced risk of preterm delivery (1, 9).

Fertility doctors often prescribe Clomid to women with PCOS to achieve ovulation and pregnancy. However, up to 40 percent of PCOS patients may be resistant to Clomid. Fortunately, using NAC for PCOS in combination with Clomid considerably increases both ovulation and pregnancy rates. Clomid can negatively affect cervical mucus, but taking NAC may also improve cervical mucus quality and create a better environment for conception (2, 10)

NAC Regulates Menstrual Cycles

Normalizing your period is key to optimizing fertility and getting pregnant with PCOS. However, if getting pregnant is not your health goal at this time, it is still crucial to regulate your menstrual cycle because fertility is a sign of optimal health.

NAC can help regulate your menstrual cycle by reducing testosterone levels, promoting ovulation, and improving liver detoxification.

NAC

NAC is the real MVP for hormone and metabolic health

$44.00

Dosing and Safety of NAC

Most of the studies assessing NAC for PCOS use dosing between 600-1800 milligrams per day. Thankfully, NAC is considered very safe and tolerated by most people (2).

NAC can be purchased over-the-counter; however, it’s important to recognize that many supplements are not regulated, so it can be difficult to know what is actually in them.

It’s important to purchase high quality, professional-grade supplements from a trusted company. This way, you know that what you’re purchasing and taking is true NAC and free from harmful additives.

We offer high quality, professional-grade supplements, like NAC, through our Root shop. Shop NAC from our Root Shop here.

Using NAC for PCOS

NAC has impressive benefits for women with PCOS thanks to its powerful antioxidant activity. It can reduce insulin resistance, lower testosterone levels, improve fertility, and regulate your period.

As much as we wish NAC could be a simple fix, we know that PCOS is a multifaceted condition requiring a deep look into root causes, like inflammation, gut health, and thyroid functioning to find true healing.

We also included NAC in our most frequently recommended PCOS supplements in our PCOS supplement bundle here.

NAC

NAC is the real MVP for hormone and metabolic health

$44.00

PCOS Supplement Bundle

Take charge of your PCOS once and for all.

$204.00

Get to the Root at Home

Curious about where you should start your functional medicine journey?

Take our Get to the Root Quiz so you can start working towards reversing disease and optimizing your health at the Root cause.

Take the Get to the Root Quiz

Why am I not losing weight?

Root Functional Medicine — Sun, 26 Dec 2021 00:00:00 -0500

Difficulty losing weight is the number one concern we hear from most of the women we work with. You may have tried everything under the sun. You also may have heard from a conventional doctor that your weight is the cause of symptoms you are experiencing. They may instruct you to lose weight (as if you haven’t already tried) and send you on your way. We understand this is incredibly frustrating and discouraging.

In this article, we will review a few possible reasons why you may have difficulty losing weight.

Insulin Resistance

Insulin is a hormone responsible for controlling blood sugar levels. When your cells become resistant to insulin, your body releases even more insulin and blood sugar levels remain abnormally elevated. If you have insulin resistance, you may experience frequent sugar cravings, fatigue after meals, weight gain or difficulty losing weight, and constant hunger. Insulin resistance is very common in conditions like polycystic ovary syndrome (PCOS).

The food you eat plays a major role in treating insulin resistance. But, more importantly, meal planning must be carried out correctly to balance blood sugar levels to encourage weight loss. We talk in depth about our PFC Balance Method, which we actually trademarked "The Root Plate™" in many of our articles and courses. PFC is a simple formula that ensures you have protein, fat, and fiber-rich carbohydrates with each meal and snack. This formula has helped numerous women lose weight, normalize blood sugar levels, achieve regular periods, and more.

There are also certain supplements that can help insulin resistance.

We love Root Metabolism Support because it contains Berberine and ALA , which activate adenosine mono-phosphate kinase (AMPK), the master metabolic switch, which can improve metabolism, insulin sensitivity, and boost mitochondrial function.

Stress

High stress levels can lead to difficulty losing weight by increasing a stress hormone called cortisol. Cortisol is released from the adrenal glands directly above your kidneys and is required in appropriate amounts for every day functions. However, the demands of modern day lifestyles often cause cortisol to stay elevated for longer periods of time. Too much cortisol can cause weight gain or difficulty losing weight, hormone imbalances, and insomnia. To lower cortisol levels, implement at least one stress management technique you will maintain on a regular basis. We often recommend meditation, box breathing, yoga, nature walks, or journaling. We may also use adaptogens, like Ashwagandha, to support healthy cortisol levels as well.

Ashwagandha

Feel calm & relaxed with this powerful adaptogenic herb

$49.00

Supplements for Insulin Resistance

There are also certain supplements that can help insulin resistance.

We love Root Metabolism Support because it contains Berberine and ALA , which activate adenosine mono-phosphate kinase (AMPK), the master metabolic switch, which can improve metabolism, insulin sensitivity, and boost mitochondrial function.

Metabolism Support with Berberine

AKA "nature's GLP-1"

$49.00

Poor Sleep

Sleep dysfunction can have devastating effects on your weight loss efforts. For example, sleeping less than six hours per night can worsen insulin resistance, increase inflammation, and cause an imbalance in your appetite hormones (1, 2, 3). In fact, sleep deprivation may cause an estimated 40 percent increase in sugar cravings, and studies show people will eat around 300 more calories when sleep deprived versus when they are well rested. A simple yet profound intervention you can start today is to aim for seven to eight hours of sleep every night. We often recommend magnesium to promote restful sleep.

Inflammation

Chronic inflammation occurs when your body’s response to injury lingers for a long period of time. Conditions like PCOS, Hashimoto’s thyroid disease, and other autoimmune conditions are often associated with low-grade, chronic inflammation (4). Underlying inflammation can hinder weight loss efforts. Nevertheless, we often see women successfully losing weight once we treat the root causes of inflammation. Treating inflammation, however, can be a tricky process. Following an anti-inflammatory diet is foundational in balancing blood sugar levels and providing your body with the nutrients it needs for optimal function. Aim to eat lots of colorful vegetables, fruits, nuts, and seeds. We also recommend eating fish rich in omega-3, like salmon, at least twice weekly. It’s essential to treat the root cause of your inflammation, whether it be insulin resistance, poor gut health, or environmental toxin exposure. Our functional medicine doctors at Root are trained to identify and treat all of these potential causes of inflammation.

Interestingly, nearly all of our members who do our MRT food sensitivity testing and food protocol based on results end up losing weight. We believe this weight loss effect is both part of reducing inflammation and eating single ingredient foods without inflammatory additives.

Fad Diets

Diet culture particularly targets women who suffer from ongoing health conditions and have difficulty losing weight. The “lose weight quick” programs often restrict or eliminate entire food groups or carbohydrates as a whole. Despite what you may lose initially, we find that individuals following these programs regain the weight and feel guilty or ashamed of their perceived “failure.” They may also feel preoccupied with food and cycle through periods of restriction followed by binging. Diet cycling is not your fault, and it is not due to lack of motivation or discipline. These diets are simply not sustainable.

In our practice, our doctors and dietitians work with women to treat the root causes of their health condition without strict dieting.

Oftentimes, these individuals end up losing weight as a side effect of addressing the root cause while also learning how to develop a healthy relationship with food.

Why am I not losing weight even though I have a calorie deficit?

Many of our members come to us already following a healthy diet, exercising, and tracking calories.

However, all too often, we hear one common question: if I’m eating less calories than my body requires, then why am I not losing weight? While calories do matter in the grand scheme of weight loss, they are not the only factor.

First of all, lower calories is not always better. Many women restrict their calorie intake too much. A strict calorie limit combined with too much exercise can cause irregular periods, worsen thyroid disorders, and make losing weight even more difficult. Plus, low-calorie food options are usually low in nutrients and do not satisfy hunger or support healthy blood sugar levels. Instead, prioritizing nutrient density, color, and diverse foods creates a foundation to support healthy and sustainable weight loss.

Key Takeaways

Underlying root causes, like insulin resistance, low-grade inflammation, high cortisol levels, and sleep dysfunction can all cause your body to hold on to extra weight. In our practice, we help women successfully lose weight while maintaining a healthy relationship with food by treating women’s hormones at the Root cause.

Get to the Root at Home

Curious about where you should start your functional medicine journey?

Take our Get to the Root Quiz so you can start working towards reversing disease and optimizing your health at the Root cause.

Take the Get to the Root Quiz

Best Vitamins for Hormone Balance

Root Functional Medicine — Mon, 18 Dec 2023 00:00:00 -0500

Hormones play a vital role in numerous functions throughout the body, influencing everything from mood and metabolism to reproductive health. While a balanced diet, physical activity, and stress management are foundational to hormonal balance, certain vitamins support this delicate balance as well.

In this article, we’ll review the best vitamins for hormone balance.

Vitamin B12

Vitamin B12 is essential for production of red blood cells, thyroid hormones, and melatonin (the sleep hormone). Plus, vitamin B12 is involved in the methylation process, which is a pathway that regulates the balance of sex hormones, like estrogen. Proper methylation is essential for preventing hormonal imbalances that can impact fertility, mood, and overall reproductive health. This vitamin is only found in animal foods, like meat, fish, eggs, and dairy. While anyone can have a vitamin B12 deficiency, daily supplementation is especially important if you follow a vegan or vegetarian diet. Try our B12 Boost supplement to support energy levels and happy hormones.

B12 Boost

One lozenge per day keeps the fatigue away.

$35.00

Inositol

Inositol, a type of B-vitamin, has gained attention for its role in insulin sensitivity and reducing symptoms of polycystic ovary syndrome (PCOS). PCOS is a common hormonal disorder affecting reproductive-age women. For women with PCOS, inositol supplements can reduce insulin levels, improve blood sugar control, lower testosterone, and support healthy ovulation (1, 2, 3).

Read more about taking inositol for PCOS.

Myo & D-Chiro Inositol

We’re making room for our new look. Stock up on Inositol and save 50% with code INOS50

$64.00

Vitamin D

Vitamin D controls the production of various hormones, including insulin, parathyroid hormone, and sex hormones. Vitamin D is also linked to immune system function. While the body can produce vitamin D through sun exposure, it's also found in fatty fish, fortified dairy products, and supplements. Ensuring adequate vitamin D levels can be difficult, especially for people living in northern climates with less sun exposure. In fact, up to 40 percent of people may have insufficient vitamin D levels. For this reason, we often recommend vitamin D supplementation to support healthy hormones. While dosage varies for each person, we suggest taking between 2,000-5,000 units of vitamin D per day. Root liquid vitamin D makes it easy to adjust your dosage based on blood levels and time of year.

Vitamin D3/K2 Liquid

Increased energy & improved mood is just a drop away.

$36.00

Magnesium

While technically a mineral, magnesium is involved in over 300 reactions in the body, many of which affect hormone balance. Unfortunately, over half of Americans fail to meet the daily magnesium requirements with their diet (4).

Taking a magnesium supplement may improve insulin resistance, reduce inflammation, and ease PMS symptoms (5). Magnesium can also be calming and support restful sleep. Typical over-the-counter magnesium supplements contain magnesium oxide, which is not well-tolerated or absorbed by most people. Our Magnesium Combo supplement offers a gentle blend of magnesium bisglycinate and magnesium citrate to support optimal absorption and healthy bowels.

Magnesium Combo

Three forms of highly absorbable magnesium in one capsule.

$37.00

Vitamin B6

Vitamin B6 is required to make neurotransmitters, like serotonin and dopamine, which influence mood and emotional well-being. B6 also plays a role in the metabolism of steroid hormones, such as estrogen and progesterone. Foods rich in B6 include poultry, fish, bananas, and potatoes. Individuals who may benefit from supplementing with vitamin B6 include those who suffer from PMS, mood disorders, and insomnia.

N-Acetyl-Cysteine (NAC)

While technically an amino acid, NAC acts as a precursor to glutathione, a powerful antioxidant. It has been studied for its potential in supporting hormonal balance, particularly in conditions like PCOS. Taking NAC for PCOS may help reduce insulin resistance and improve fertility. NAC is difficult to obtain in high enough quantities via food, which is why we often recommended this supplement to people looking to optimize hormone balance.

NAC

NAC is the real MVP for hormone and metabolic health

$44.00

Omega-3

Omega-3 fatty acids have anti-inflammatory properties and may help alleviate symptoms associated with hormonal imbalances, such as menstrual cramps and mood swings. We always recommend eating more omega-3 foods, like seafood, walnuts, and flaxseeds. If possible, aim to eat fish, like salmon, at least once per week. Salmon, mackerel, anchovies, sardines, and herring contain the highest levels of two particularly powerful omega-3 fats (DHA and EPA) while also being relatively low in mercury. It can be difficult to obtain adequate omega-3 levels in your diet on a consistent basis, which is why we may recommend our omega-3 supplement to individuals with hormonal imbalances.

Omega 3

Fish oil that goes down easy and boosts Omega-3 levels

$59.00

Food First

The foods you eat have an incredible impact on your hormonal health. Whenever possible, we promote a food-first philosophy that encourages a wholesome diet rich in fruits, vegetables, nuts, seeds, lean meats, and whole grains. These types of foods offer essential nutrients needed to support hormones like insulin, testosterone, estrogen, and thyroid hormones. Read more about foods that help balance hormones.

Key Takeaways: Best Vitamins for Hormone Balance

Incorporating supportive vitamins and nutrients, like B-vitamins, vitamin D, inositol, NAC, magnesium, and omega-3 is a proactive step towards supporting the delicate balance of various hormones in the body.

Are you suffering from symptoms of hormone imbalance? We can help.

Gluten and PCOS

Root Functional Medicine — Tue, 01 Dec 2020 00:00:00 -0500

If you have polycystic ovary syndrome (PCOS), chances are you may have considered following a gluten-free diet. Gluten and PCOS is a hot topic among the internet and social media. Some websites warn against eating gluten and claim it may cause hormone imbalances, inflammation, and worsening insulin resistance. Others argue that there is no research to support a gluten-free diet for women with PCOS.

In this article, we will discuss the controversial topic of gluten and PCOS and whether or not you need to follow a gluten-free diet if you have this condition.

Related Post: PCOS Functional Medicine

What is Gluten?

Gluten is the name for a group of proteins found in grains like wheat, barley, and rye. Gluten provides texture, retains moisture, and promotes elasticity to bread and other baked goods.

Everyday foods that commonly contain gluten include:

Pasta
Bread
Crackers
Cookies
Pastries
Cakes or Pies
Cereal
Beer

Because of its unique properties, gluten is also used as an additive in processed foods like gravy, condiments, soup, and lunchmeat.

Gluten-Related Disorders

There are two main types of gluten-related disorders: celiac disease and non-celiac gluten sensitivity.

Celiac Disease

Celiac disease is a serious autoimmune condition in which a person’s immune system mistakenly attacks the lining of their small intestine after eating gluten-containing foods. The only treatment for celiac disease is a strict and lifelong gluten-free diet. Only an estimated 1 percent of the population has celiac disease, although experts suspect that many people remain undiagnosed. Your doctor can screen for celiac disease with a blood test to look for antibodies called anti-tissue transglutaminase (tTGA).

Gluten Sensitivity

Gluten sensitivity is a condition in which a person experiences a variety of symptoms after eating gluten-containing foods, but does not have celiac disease or a wheat allergy. Symptoms of gluten sensitivity vary and may include gastrointestinal upset, brain fog, anxiety, headaches, or skin disturbances. Gluten sensitivity is thought to affect up to 13 percent of the general population and may be more prevalent in women than men (1). There is no one overall test to diagnose gluten sensitivity. Rather, health providers may recommend omitting gluten as part of a short-term elimination diet and/or food sensitivity tests to screen for this condition.

Benefits of a Gluten-Free Diet for PCOS

Although there are no studies specifically looking at the relationship between gluten and PCOS, many women report a reduction in symptoms after eliminating gluten from their diet. How could this be?

Lower Refined Carbohydrates

Most gluten-containing foods in the American diet are also higher in refined carbohydrates and/or added sugar. Eating less of these foods can improve blood sugar levels in women with PCOS. This is helpful because an estimated 70 percent of women with PCOS have some degree of insulin resistance, a condition that reduces your body’s ability to breakdown carbohydrates. Insulin resistance is responsible for many common PCOS symptoms like acne, unwanted hair growth or hair loss, irregular periods, and infertility. By eating less refined carbs and added sugar, women with PCOS may experience improved blood sugar levels, less insulin resistance, and overall symptom improvement.

Gut Health

If you are one of the individuals with PCOS who also has a gluten sensitivity, you may experience benefits from eliminating gluten from your diet. Food sensitivities occur when your immune system overreacts to a particular food which can then trigger more inflammation, leaky gut, and an imbalance in gut bacteria. These three factors largely affect PCOS and overall health. In fact, women with PCOS are more likely to have leaky gut and dysbiosis—an imbalance in gut bacteria—than women without this condition (2). Temporarily eliminating food sensitivities as part of a gut healing protocol can reduce inflammation, heal leaky gut, and rebalance your gut microbiome to treat PCOS from the inside out.

Gut Health Bundle

Our 3 most popular gut health supplements, bundled together for a 10% savings.

$182.00

At Root Functional Medicine, we offer personalized testing to identify food sensitivities and develop a short-term elimination diet based on your individualized results. Learn more about our food sensitivity test and elimination diet.

Thyroid Health

Women with PCOS are three times more likely to also have an autoimmune thyroid disease called Hashimoto’s thyroiditis (3). With Hashimoto’s, the immune system mistakenly attacks the thyroid gland causing progressive damage and inflammation which eventually leads to hypothyroidism. Some studies have shown benefits in using a gluten-free diet with Hashimoto’s and other autoimmune conditions (4, 5, 6).

Cautions with a Gluten-Free Diet

If you suspect that you may have celiac disease or gluten sensitivity, check with your doctor before eliminating it. Otherwise, the blood test used to screen for celiac disease can result in a false negative if you have already eliminated gluten from your diet.

What’s more, many gluten-free food items have poor nutritional value, are high in added sugar, and can worsen insulin resistance and PCOS symptoms. If you decide to try a gluten-free diet, focus on eating whole and unprocessed foods that are naturally free of gluten like fruits, vegetables, nuts, seeds, lean protein, and gluten-free whole grains (i.e. brown rice or quinoa).

Gluten and PCOS: Key Takeaways

Currently, there are no research studies to support a blanket gluten-free diet recommendation for all women with PCOS. Many women with PCOS report feeling better on a gluten-free diet; however, this may be related to eating less refined carbohydrates, a gluten sensitivity, or an underlying Hashimoto’s diagnosis. If you have celiac disease, following a lifelong gluten-free diet is required.

While gluten sensitivity does not cause PCOS, it is often a symptom of an underlying imbalance, like poor gut health. In fact, some food sensitivities can be reversed after properly healing the gut!

When it comes to gluten and PCOS, we practice individualized functional medicine and take each patient’s story and experiences into consideration when making recommendations. That being said, we may suggest a temporary elimination of gluten while working with you to address the underlying causes of your PCOS.

Our Functional Medicine Membership Program offers individualized support if you are looking to get to the root of your PCOS symptoms.

Get to the Root at Home

Curious about where you should start your functional medicine journey?

Take our Get to the Root Quiz so you can start working towards reversing disease and optimizing your health at the Root cause.

Take the Get to the Root Quiz

Best Soil Based Probiotics

Root Functional Medicine — Tue, 13 Jul 2021 00:00:00 -0400

Soil-based probiotics are bacteria found in the soil that provide health benefits to humans.

In this article, we’ll explain the benefits of soil-based probiotics and share our opinion on what we believe is the best soil-based probiotic on the market.

What are Soil-Based Probiotics?

As the name implies, soil-based probiotics are bacteria found in the soil which generally contain bacteria strains from the Bacillus family. These bugs are commonly referred to as spore-forming probiotics because they are encapsulated with a hard shell, or endospore, making them very stable and highly resistant to extreme conditions. Unlike traditional probiotics, soil-based probiotics are more likely to survive the harsh environment of your GI tract that would otherwise destroy bacteria. They are also shelf-stable and do not require refrigeration. Once these soil-based probiotics reach the large intestine, the spores can change into their active form to begin colonizing the gut.

Benefits of Soil-Based Probiotics

When your grandparents ate an apple, it was probably full of soil-based probiotics. However, as society moves away from local farming, spends less time in nature, and becomes hyper aware of hygienic practices, we are less exposed to these beneficial bacteria. Here are a few ways in which supplementing with soil-based probiotics may benefit your health:

Balances your gut microbiome

Spore-forming bacteria may regulate your gut microbiome and reduce dysbiosis—which is an imbalance in gut bacteria. This is one big difference between soil-based and conventional probiotics. For instance, taking 20 billion colony forming units (CFU) of a traditional probiotic is simply a drop in the ocean compared to the rest of your estimated 100 trillion gut bacteria. What’s more, typical probiotics do not usually eliminate or prevent the growth of harmful bacteria. Spore-forming probiotics, however, can distinguish between “good” and “bad” bacteria and may reduce dysbiosis by crowding out and even secreting antimicrobials to kill off the bad bacteria.

Dysbiosis is present in numerous conditions, like polycystic ovary syndrome (PCOS) and autoimmune diseases. Dysbiosis is also suspected to play a role in the development of irritable bowel syndrome (IBS). One study investigated the role of soil-based probiotics in patients with IBS and found that the patients in the probiotic group reported a significantly higher quality of life and lower symptom scores than those who received typical antibiotic treatment (1).

Produces natural antioxidants

One of the main Bacillus strains in our favorite soil-based probiotic is known for its antioxidant producing abilities. Antioxidants are molecules that fight off damaging free radicals. If there are too many free radicals and not enough antioxidants, oxidative stress can occur and eventually lead to various chronic diseases. Studies have linked conditions like PCOS, mood disorders, and Hashimoto’s thyroid diseasewith increased levels of oxidative stress (2, 3, 4).

May reduce leaky gut

Soil-based probiotics may help repair the gut lining and reduce leaky gut. In fact, one study found that taking a soil-based probiotic for 30 days reduced leaky gut by up to 42 percent (5).

Your intestines contain a protective barrier, or lining, to prevent uncontrolled entry of undigested food, bacteria, and toxins from entering the body. It also prevents loss of water and electrolytes while allowing for proper absorption of nutrients. The gut lining contains a single layer of cells linked together by proteins called “tight junctions” which control what can or cannot enter the intestinal cells.

When the integrity of the gut lining is compromised through dysbiosis, inflammation, or infection, larger food proteins or harmful bacteria may enter into the cell. This is known as a “leaky gut.” Leaky gut is associated with many conditions, like polycystic ovary syndrome, acne, irritable bowel syndrome, and even depression (6, 7).

Lowers inflammation

When leaky gut is present, your immune cells produce more pro-inflammatory chemicals. These chemicals can cause widespread inflammation throughout the body and may even trigger autoimmune disease. However, in addition to reducing leaky gut, a different study found that taking a spore-forming probiotic for eight weeks reduced these inflammatory markers by up to 55 percent (8).

The Best Soil-Based Probiotic

We believe that Root Spore Probiotic is the best soil-based probiotic on the market. Root Spore Probiotic is a blend of five clinically studied Bacillus strains that provide broad-spectrum support for gut health. Unlike traditional probiotics, these spore-based strains form a protective shield, allowing them to survive your stomach’s harsh environment and become active in the intestines, where they can work effectively.

Why is this important? Almost 70% of your immune system is located in the gut, and maintaining the right balance of gut bacteria is crucial for optimal gastrointestinal (GI) function and immune support. Factors such as stress, poor diet, and environmental toxins can throw off this balance, leading to issues like occasional bloating, gas, diarrhea, or constipation. That’s where Root Spore Probiotic comes in, helping to maintain a healthy microbiota and supporting overall immune function.*

Because soil-based probiotics benefit a wide range of conditions beyond gut health, we also include Root Spore Probiotic in our acne supplement bundle.

Dosing

The recommended dosing of Root Spore Probiotic:

Take 1 capsule per day with a meal, or as directed by your healthcare practitioner.

Why Root Spore Probiotic?

Each capsule delivers 10 billion CFUs of probiotics
Supports both gut and immune health
Highly stable due to special encapsulation with no refrigeration needed
Gluten-free, dairy-free, soy-free, and non-GMO

Purchase Root Spore Probiotic from our Root Shop.

Spore Probiotic

Resilient gut support

$64.00

Key Takeaways

Soil-based probiotics are bacteria found in the soil that have shown to balance gut bacteria, produce antioxidants, improve leaky gut, and lower inflammation in the body. Unlike traditional probiotics, these spore-producing bacteria survive the harsh conditions of digestion making them much more effective.

Root Spore Probiotic is the best soil-based probiotic on the market because it is backed by research, contains five different strains, and may benefit a variety of health conditions.

Get to the Root at Home

Curious about where you should start your functional medicine journey?

Take our Get to the Root Quiz so you can start working towards reversing disease and optimizing your health at the Root cause.

Take the Get to the Root Quiz

Zinc for PCOS

Root Functional Medicine — Wed, 07 Oct 2020 00:00:00 -0400

Polycystic ovarian syndrome (PCOS) affects up to 15 percent of women and involves many different parts of the body. Diet plays a significant role in treating PCOS with many nutrients being particularly helpful. Taking zinc for PCOS may help reduce common symptoms of this condition like unwanted hair growth and/or hair loss, acne, high blood sugar, and more.

This article explains the benefits of zinc for PCOS, food sources, and how to properly use zinc supplements.

What is Zinc?

Zinc is a mineral found naturally in various foods and often added to dietary supplements. It also acts as an antioxidant, meaning it helps prevent cellular damage and has anti-inflammatory benefits.

As an essential nutrient, zinc has many important functions in the body including:

Immune function
Protein synthesis
Wound healing
Growth and development
Thyroid health
Blood sugar regulation

Women require about 8 milligrams (mg) of zinc per day, unless pregnant or breastfeeding, in which the body requires closer to 12 mg of daily zinc.

While most people meet the recommended daily allowances for zinc, there are some groups more prone to zinc inadequacy than others. For example, people following a vegetarian/vegan diet may have lower levels of zinc because the zinc in plant foods is harder for the body to absorb and use than zinc from animal sources. Interestingly, new research suggests that women with PCOS may also be at a higher risk of zinc inadequacy or deficiency.

PCOS and Zinc Deficiency

Zinc deficiency is more common in women with PCOS than those without the condition. This is especially true in cases of insulin-resistant PCOS. In fact, one study found that zinc levels were the most accurate predictors of PCOS even more than body mass index (BMI) or cholesterol levels (1).

Zinc deficiency and PCOS have an intricate relationship. To further explain, first consider one of the most common conventional treatments for PCOS: oral contraceptives. Women with PCOS are often prescribed the birth control pill to manage PCOS symptoms. Unfortunately, the pill does not treat the root causes of PCOS but rather covers up symptoms that will likely return if and/or when a woman decides to come off the pill.

What’s more, these oral contraceptives can deplete the body of important nutrients, like folate, vitamin B12, and zinc (2). Zinc insufficiency can then increase your risk of diabetes, obesity, and glucose intolerance which are key players in the vicious cycle of worsening PCOS.

Blood Test for Zinc Deficiency

Zinc nutritional status is difficult to measure using lab tests due to its distribution throughout the body. However, the concentration of zinc in blood plasma or serum is currently the best available test for zinc deficiency (3). We often order this for members in our Functional Medicine Program.

Benefits of Zinc for PCOS

Since women with PCOS are more likely to have inadequate zinc levels, there are some research-based benefits of using zinc supplements for treating PCOS.

Improves Blood Sugar Control

Zinc is required to make and store an important hormone called insulin. This hormone is released from your pancreas in response to a meal containing carbohydrates. Insulin lowers your blood sugar levels back to normal by signaling the cells to allow glucose (broken-down carbohydrates) inside to be used for energy. Insulin resistance occurs when your cells have difficulty binding to insulin causing both insulin and glucose to build up in the blood for longer periods of time.

When zinc levels are inadequate, your risk of diabetes and high blood sugar increases. In fact, some researchers suggest that zinc deficiency may be partly to blame for the insulin resistance often seen in PCOS (4).

Thankfully, supplementing with zinc may reduce your fasting blood glucose and insulin levels and improve your cells’ response to insulin (5, 6). When your blood sugar is better controlled, you may see other secondary benefits like improved fertility, regular menstrual cycles, and fewer sugar cravings.

Reduces Hair Loss and/or Unwanted Hair Growth

Hair loss and/or unwanted hair growth (hirsutism) are two common PCOS symptoms that are both caused by excess androgens, i.e. male hormones.

However, zinc has shown to block these excess androgens. For instance, one study found that taking a zinc supplement significantly decreased both PCOS-related hair loss and hirsutism in just eight weeks (7).

Improves Skin Health

Acne is another common symptom of PCOS that is often related to excess androgen production. While not specific to PCOS, zinc levels may correlate with the severity of acne, and taking zinc supplements may be useful in treating moderate to severe acne (8, 9).

Reduces PMS Symptoms

Premenstrual syndrome is a common occurrence in women who may report symptoms like breast tenderness, abdominal bloating, depression, and anxiety before their period. Zinc may play a beneficial role in reducing these common PMS symptoms.

Similar to the PCOS connection, women with PMS were also found to have lower zinc levels than women without PMS (10). Fortunately, taking a zinc supplement may significantly reduce PMS symptoms within three months (11). Some studies have also found benefits in zinc supplementation to reduce symptoms of depression (12).

Supports Thyroid Health

Finally, zinc is a very important nutrient in supporting overall thyroid health.

Women with PCOS are three times more likely to also suffer from thyroid autoimmune disease (Hashimoto’s) than the general population (13, 14). These two conditions share common characteristics like period irregularities, insulin resistance, and infertility, so it’s important to rule out thyroid disease before assuming you have PCOS. Read more about the connection between PCOS and thyroid disorders.

Zinc is required to convert thyroid hormone into the active version that your body can use to carry out important jobs, like making reproductive hormones and promoting healthy ovulation! So, ensuring you have adequate zinc levels is beneficial for both thyroid health and PCOS. In addition to Zinc being available as a single supplement, Root Thyroid Support also includes 20 mg of zinc.

Thyroid Support

The perfect synergy of nutrients for thyroid health.

$45.00

Zinc

REBRANDING SALE! We’re making room for our new look. Save 20% at checkout with code REBRAND20.

$29.00

Foods High in Zinc

PCOS is highly responsive to positive changes in diet and lifestyle, which is why we always encourage a “food first” approach with our members.

Not only do these foods contain rich sources of zinc that may be beneficial to treating PCOS, but they also contain other important minerals for whole-body health, hormonal balance, fertility, and more. Try to incorporate a variety of these zinc-rich foods into your everyday meals and snacks (15):

Shellfish: oysters, crab, lobster
Meat: beef, turkey, pork, chicken
Legumes: soybeans, chickpeas, kidney beans
Nuts and seeds: pumpkin seeds, pecans, cashews, almonds
Whole grains: oats

Dark chocolate also contains a fair amount of zinc, so you can happily choose a few squares of dark chocolate for a sweet treat!

Zinc Supplements for PCOS

Most studies showing the benefits of zinc for PCOS used around 50 mg of supplemental zinc per day. However, the upper limit for zinc is set at 40 mg, and taking too much of this mineral may cause GI upset or a subsequent copper deficiency. While more may be recommended to treat a deficiency, we generally recommend supplementing with around 15mg – 30 mg of zinc per day.

Should I take Zinc for PCOS?

Zinc has many benefits for women with PCOS including blood sugar balance, optimizing hormone production, and decreasing PCOS symptoms, like unwanted hair growth or acne.

Taking a zinc supplement can be a very helpful factor in treating the root cause of your PCOS. However, for the best results, we also recommend a solid foundation of an anti-inflammatory diet and a balanced lifestyle to include stress management, movement, and sleep hygiene. Some people may also require more personalized treatments or additional supplements for PCOS.

Zinc

REBRANDING SALE! We’re making room for our new look. Save 20% at checkout with code REBRAND20.

$29.00

Get to the Root at Home

Curious about where you should start your functional medicine journey?

Take our Get to the Root Quiz so you can start working towards reversing disease and optimizing your health at the Root cause.

Take the Get to the Root Quiz

Curing Histamine Intolerance

Root Functional Medicine — Mon, 16 Sep 2019 00:00:00 -0400

Are certain foods triggering your unwanted symptoms?

Similar to allergies and food sensitivities, histamine intolerance may be another cause of your adverse food reactions. However, histamine intolerance is not well understood by most people and can be tricky to diagnosis.

In this article, we’ll explain this condition in simple terms and discuss if there is truly a method for curing histamine intolerance.

What is Histamine Intolerance?

Histamine is a chemical that has many functions in the body. It is found naturally in certain foods and is best known for its powerful actions during an allergic or inflammatory reaction.

However, what is histamine intolerance? Despite the name, histamine intolerance is not an “intolerance” to histamine. Rather, histamine intolerance occurs when you have too much histamine than your body is able to effectively break down (1).

The main enzyme in your body responsible for breaking down histamine is called diamine oxidase (DAO).

Symptoms of Histamine Intolerance

While symptoms of histamine intolerance vary, some common reactions as a result of this condition may include (1):

Headaches or migraines
Runny nose
Nasal congestion
Diarrhea
Asthma
Low blood pressure
Hives and/or itching
Chronic fatigue
Irregular menstrual cycles
Anxiety
Dizziness

And many more! However, diagnosis of histamine intolerance is very tricky, which is why we use individualized functional medicine testing to get to the root cause of the issue (instead of relying solely on symptoms).

Causes of Histamine Intolerance

There are a few main reasons why someone may develop histamine intolerance.

Leaky Gut

In our practice, we often see histamine intolerance in conjunction with leaky gut. Since your intestines are where most of the DAO enzyme is produced, your body may produce less DAO when the gut is inflamed or damaged, thus leading to a build up of histamine.

Healing the gut with diet, personalized testing, and using probiotics for histamine intolerance (when indicated) often leads to improvement.

Genetics

DAO is the main enzyme responsible for breaking down histamine from food sources.

Some people may have an impaired ability to break down histamine due to a genetic polymorphism in the DAO gene. This means that your DAO gene may not effectively breakdown histamine as compared to individuals without the genetic mutation.

If your DAO gene contains certain mutations (also known as “SNPs”), you may have an increased risk of developing histamine intolerance. Genetic testing can help determine if you have these mutations; however, a mutation in this gene doesn’t guarantee that you will have histamine intolerance.

Hormones

Women tend to experience more histamine intolerance than men, which may be related to an imbalance of female sex hormones.

In fact, female patients may experience worsening symptoms of histamine intolerance before or during their period. Some animal studies have shown that mast cells (which release histamine) within endometrial tissue are most significant during this premenstrual phase.

Estrogen is also thought to activate histamine release from immune cells. So, if the amount of estrogen produced is much higher than the amount of progesterone—as seen in estrogen dominance—more histamine is released and may lead to worsening symptoms (2, 3).

We help you find the root causes of histamine intolerance as well as guide people through low histamine diets in our Membership program.

What Foods Have Histamine?

While curing histamine intolerance requires a root cause, functional medicine approach, you may find some relief following a low-histamine diet. Eliminating foods that are high in histamine may reduce the amount of histamine in your bloodstream that your body has to eliminate.

Foods to avoid on a low-histamine diet:

Alcohol
Fermented foods, like kombucha, yogurt, and sauerkraut
Aged cheeses
Avocados
Dried fruit
Eggplant
Spinach
Smoked meats
Shellfish
Tomatoes
Leftover food over a day old

Note: it is difficult for research studies to accurately measure the amount of histamine in all foods, so this is where a personalized elimination diet from a functional medicine dietitian can be very insightful.

Curing Histamine Intolerance

While there is still question on whether one can cure histamine intolerance, you can definitely see improvement when you work on reducing inflammation and repairing a leaky gut.

Effectively healing a leaky gut to improve histamine intolerance often requires removing food sensitivities, following a wholesome diet, reducing stress, and supplementing when necessary.

Part of the gut health regimen for this condition may include probiotics for histamine intolerance. Probiotic supplementation may be used as many people with histamine intolerance cannot tolerate fermented foods (natural sources of probiotics).

Some probiotic strains may be helpful in reducing or breaking down histamine formation in the body. While research in this area is still new, some companies have created probiotics for histamine intolerance with these strains in mind. Our favorite probiotic is Spore Probiotic.

Another helpful supplement we use often to calm histamine symptoms is Hista Pro.

Spore Probiotic

Resilient gut support

$64.00

Hista Pro

Natural & effective relief for seasonal allergies

$48.00

Download our FREE PCOS diet plan

& sign up for updates from Root.

Supplements for Hashimoto's

Root Functional Medicine — Thu, 01 Dec 2022 00:00:00 -0500

Hashimoto’s thyroid disease is the most common cause of hypothyroidism in the United States. While around 5 to 10 percent of the general population suffers from this condition, women are 10 times more likely to have this condition than men (1).

In this article, we’ll review our favorite supplements for Hashimoto’s.

What is Hashimoto’s?

Hashimoto’s is an autoimmune thyroid disease involving chronic inflammation of the thyroid gland. Your thyroid is a small, butterfly-shaped gland at the front of your neck that produces thyroid hormones. These hormones influence essentially every organ in the body and affect bodily functions like your heart rate, metabolism, body temperature, menstrual cycle, and more.

People with Hashimoto’s often suffer from symptoms like:

Constipation
Brittle nails
Dry skin
Thinning hair or hair loss
Weight gain
Difficulty losing weight
High cholesterol
Fatigue
Cold intolerance
Depression or anxiety
Heavy or irregular periods
Infertility

A high TSH with or without a low free T4 first confirms the presence of hypothyroidism. Typically, functional medicine practitioners prefer a narrower and more optimal range for TSH of 1.0 - 2.5 mlU/L. The additional presence of thyroid antibodies in your blood indicates Hashimoto’s autoimmune disease.

Supplements for Hashimoto’s

Let’s review a few important nutrients and supplement blends we recommend for best supporting individuals with Hashimoto’s.

Zinc and Selenium

Zinc and selenium are two essential minerals with antioxidant and anti-inflammatory benefits. These minerals are required for the conversion of T4 thyroid hormone into the active T3 version that your body needs to carry out essential functions. Read more about T4 to T3 conversion. Adequate intake of selenium is also required in order to make enough thyroid hormone. Supplementing your diet with selenium has shown to lower thyroid antibodies (1). Selenium-rich foods include brazil nuts, tuna, halibut, turkey, and brown rice. Foods rich in zinc include oysters, beef, pumpkin seeds, pork, and lentils. If your intake of zinc and selenium is inadequate, we may recommend additional supplementation of these minerals.

Antioxidants

Antioxidants are compounds that prevent cell damage caused by molecules called free radicals. Too many free radicals can lead to an inflammatory imbalance in the body known as oxidative stress. Unfortunately, individuals with Hashimoto’s tend to have higher levels of oxidative stress than people without this condition (2). In fact, some researchers suggest oxidative stress is one potential cause of Hashimoto’s. Oxidative stress also makes hypothyroidism and related symptoms in Hashimoto’s worse. An anti-inflammatory diet is crucial to reducing oxidative stress. However, we may recommend additional antioxidant support with turmeric, vitamin C, and/or N-acetyl-cysteine (NAC).

NAC

NAC is the real MVP for hormone and metabolic health

$44.00

Vitamin D

Vitamin D deficiency is common in Hashimoto’s thyroid disease and treating this deficiency may slow down the development of hypothyroidism (3). Vitamin D supplementation may also reduce oxidative stress and increase antioxidant activity (4). Ask your doctor to check your vitamin D levels at your yearly visit. Most labs suggest that normal vitamin D levels are 30 ng/mL. However, a “normal level” does not necessarily mean optimal. For our patients, we strive for vitamin D levels around 50 ng/mL for best outcomes. You can find Vitamin D in our Root Shop.

Vitamin D3/K2 Liquid

Increased energy & improved mood is just a drop away.

$36.00

Root Thyroid Support Supplement

We compiled all of our most recommended nutrients and botanicals for individuals with thyroid conditions, like Hashimoto’s, into a supplement called Thyroid Support. Here are a few benefits of the ingredients in this supplement:

Contains zinc and selenium to support optimal conversion of T4 to the active T3 hormone
Provides vitamin A to support your cells’ ability to use thyroid hormones
Boosts antioxidant intake to lower oxidative stress with vitamin C, vitamin E, turmeric, and NAC
Supports optimal thyroid hormone production with iodine and the amino acid, L-tyrosine
Provides ashwagandha, an adaptogen helpful in lowering stress hormones that may interfere with optimal thyroid health.

Learn more about our Thyroid Support supplement for Hashimoto’s.

Thyroid Health Bundle

This is the perfect place to start if you are looking to optimize your thyroid function.

$119.00

Thyroid Support

The perfect synergy of nutrients for thyroid health.

$45.00

Gut Healing Supplements

Your gut, thyroid gland, and immune system all affect each other in different ways. Whenever we treat an individual with an autoimmune condition, we always focus on correcting imbalances in the gut. Poor gut health is a major contributing factor to the development of Hashimoto’s. Plus, once the autoimmune disease is present, ongoing gut issues worsen symptoms of Hashimoto’s.

While gut health is very individualized, we have developed a Gut Health Bundle supplement that provides key nutrients needed to optimize gut health. Our Gut Health Bundle provides:

Digestive enzymes for supporting proper digestion of carbohydrates, protein, and fat at each meal
A research-backed probiotic with known benefits for reducing bad bacteria and supporting the growth of healthy bacteria
Gut Health Rebalance powder to heal the intestinal lining and reduce inflammation with nutrients like L-glutamine, aloe vera extract, and deglycyrrhizinated licorice (DGL)

Used together, this bundle can support optimal gut health, which in turn, may make a significant health impact for people with Hashimoto’s.

Gut Health Bundle

Our 3 most popular gut health supplements, bundled together for a 10% savings.

$182.00

Key Takeaways

Hashimoto’s is an autoimmune condition in which the body makes antibodies to attack your thyroid gland. Foundational lifestyle changes, like eating an anti-inflammatory diet, getting adequate sleep, and managing stress, are instrumental in treating this condition. However, we also see patient success when using certain supplements for Hashimoto’s like zinc/selenium, antioxidants, vitamin D, and probiotics. For the most effective bang for your buck, we’ve compiled these into our Thyroid Support Supplement and Gut Health Bundle.

Easy Thyroid Lab Ordering

Meet our Advanced Thyroid Panel

Biomarkers Tested: TSH, T4, Free T3, Free, Thyroid Peroxidase Antibodies, Reverse T3, Selenium

Get Started Today

How is MRT different from other food sensitivity tests?

Root Functional Medicine — Tue, 09 Apr 2019 00:00:00 -0400

Is something you’re eating causing or worsening your symptoms? If so, you may be suffering from food sensitivities. Determining which foods are triggering your symptoms can feel like an endless hamster wheel.

There are a lot of food sensitivity tests on the market these days that bombard us with advertisements and hopeful claims. But, are these tests legitimate? How can you know which food sensitivity test is best?

In this article, we’ll review food sensitivities and how the Mediator Release Test (MRT) is different from all other food sensitivity panels.

What are Food Sensitivities?

Food sensitivities occur when your immune system reacts to a particular food.

However, unlike food allergies, food sensitivity reactions are often delayed and dose-dependent (1). This means that a food you ate yesterday could cause unwanted symptoms today or even tomorrow!

Food allergies only use one pathway of the immune system. But, food sensitivities can go through two different pathways in your body to cause symptoms (2). These are known as type III and type IV reactions and involve antibodies (like IgG, IgA, or IgM) or white blood cells.

The end result of ALL food sensitivity reactions is the release of immune chemicals called mediators from your white blood cells. It’s the release of meditators that end up causing your unwanted symptoms of food sensitivities.

Common symptoms of food sensitivities include:

Abdominal pain or bloating
Constipation or diarrhea
Acid reflux
Migraines
Acne or eczema
Chronic fatigue
Depression
Brain fog
Flare of autoimmune symptoms
Joint pains

Each person has an individualized response to food sensitivity reactions, so the list of potential symptoms is often quite long. If you suspect that a certain food may be causing or worsening your symptoms, you may want to consider food sensitivity testing.

What is the Mediator Release Test (MRT)?

The MRT panel is the food sensitivity test that we use with our members at Root.

It is a blood test that analyzes your individual response to 176 different foods and chemicals.

We send your blood sample to Oxford Labs, who then use a machine to expose your blood cells to each freeze-dried food or chemical antigen.

The machine determines your individualized response by measuring the size of your white blood cells before and after exposure to each tested item. The more your white blood cells shrink, the more pro-inflammatory chemicals they have released, and thus the stronger your food sensitivity reaction.

MRT is measuring your body’s reaction to foods down to what is actually happening to your cells when they are exposed to the foods or chemicals.

You can see the magnitude of your individual response to each food or chemical, as indicated by a bar graph on your MRT results.

How is MRT Different?

There are a lot of food sensitivity tests on the market. But ultimately, the MRT panel is the best option for testing food sensitivities for a few reasons.

First of all, MRT captures ALL types of food sensitivity reactions (type III and IV) by indirectly measuring the release of inflammatory chemicals called mediators. It’s the release of mediators that cause symptoms of food sensitivities.

Most other food sensitivity tests only look at one potential pathway of food sensitivities, known as IgG antibodies. If we only look at this one pathway, then we don’t get the full picture. Additionally, IgG antibodies may increase as a normal result of eating certain foods. So, a positive result on an IgG food sensitivity test may simply indicate that you have recently eaten that food - not that you necessarily have a negative reaction to it!

However, the biggest factor that distinguishes MRT from other food sensitivity tests is the essential elimination diet protocol that goes with it, called LEAP.

Mediator Release Test (MRT®)

The best test & protocol for food sensitivities and reducing overall inflammation

$695.00

MRT + LEAP Elimination Diet

We use the MRT panel with an elimination diet protocol, called LEAP (Lifestyle Eating and Performance).

Treating food sensitivities is more than just avoiding your red and yellow (reactive) foods. Our dietitians work with you to develop a personalized food sensitivity elimination diet based on your MRT results and functional nutrition assessment.

The diet protocol is broken into phases over a 2 to 3 month period. For the first two weeks, you will eat roughly 30 of your lowest reactive “green” foods.

In this time, many people experience a 50 to 75% reduction in their symptom frequency and/or severity.

Once you begin feeling better, we slowly add one food into your diet at a time, monitor for any reactions that may occur, and set you up for long term success.

MRT is a Personalized Tool For Healing

Functional medicine uses individualized protocols based on your unique symptoms, immune system, genetics, and more.

Functional lab testing, like the MRT food sensitivity panel, is an essential tool in our practice to personalize your care and help you find symptom relief and healing.

Join Root Access to order MRT and access Root's proprietary nutrition protocol with your results.

*MRT is not available to be drawn in NY.

Mediator Release Test (MRT®)

The best test & protocol for food sensitivities and reducing overall inflammation

$695.00

A New Way to Access Functional Medicine

Order your own labs and get the support you need. With Root Access, taking charge of your health through a root-cause, data-driven approach has never been easier.

Become an Access Member

PCOS and Dairy

Root Functional Medicine — Mon, 20 Dec 2021 00:00:00 -0500

Women with polycystic ovary syndrome (PCOS) face many conflicting decisions on what foods to include or exclude in their meals and snacks each day. In this article, we’ll tackle the controversial topic of PCOS and dairy.

We have previously discussed the role of other controversial foods like PCOS and Gluten and PCOS and Soy.

Dairy and PCOS: What does the research say?

There are very few studies exploring the effect that dairy may or may not have in women with PCOS. We found only two studies that directly studied the effect of dairy in women with PCOS. The first study found that milk intake may increase the risk of PCOS (1). The second study was an 8-week trial in which women with PCOS were instructed to follow a low-starch and low-dairy diet. Following this diet resulted in significant weight loss, improved insulin sensitivity, and reduced testosterone levels. However, there was no control group and it is difficult to extrapolate whether the results were due to less dairy intake or the low carbohydrate nature of the diet (2).

Despite the lack of research evaluating the role of dairy in women with PCOS, there are a few areas in which dairy may affect women with this condition.

Fertility

PCOS is the most common cause of ovulation-related infertility. Unfortunately, infertility affects up to 40 percent of women with PCOS. Increased intake of low-fat dairy products may increase the risk of ovulation-related infertility (3). Interestingly, high-fat dairy was found to decrease this risk. However, this does not necessarily mean low-fat dairy harms fertility or high-fat dairy improves fertility (4).

Acne

Consuming dairy products may worsen acne, a common symptom that affects up to 30 percent of women with PCOS. While some studies report an increased frequency of acne with only low-fat and fat-free milk products, other studies report that all types of dairy increased acne occurrence (5, 6, 7). Read about our PCOS Acne Diet.

Digestive Symptoms

Dairy (or lactose) intolerance is fairly common. In fact, up to 70 percent of the world population may have some form of lactose intolerance, although there is wide variation in this percentage between different regions (8). Lactose intolerance is the inability to digest lactose, the main sugar found in milk products, and can cause gas, bloating, and/or diarrhea. We find that many individuals tend to have a sensitivity to dairy as well. Food sensitivities occur when your immune system overreacts to a particular food which can trigger inflammation, leaky gut, and an imbalance in gut bacteria (dysbiosis). Women with PCOS are more likely to have leaky gut and dysbiosis than women without PCOS (9). Temporarily eliminating food sensitivities as part of a gut healing protocol can reduce inflammation, treat leaky gut, and rebalance your gut bacteria.

Gut Health Bundle

Our 3 most popular gut health supplements, bundled together for a 10% savings.

$182.00

PCOS Supplement Bundle

Take charge of your PCOS once and for all.

$204.00

Thyroid Health

Women with PCOS are three times more likely to also have an autoimmune thyroid disease called Hashimoto’s (10). Lactose intolerance is fairly common in Hashimoto’s, with one small study reporting lactose intolerance in 75 percent of individuals. Interestingly, the same study found that lactose restriction significantly decreased TSH levels (11). This means that decreasing lactose in milk containing products may have improved thyroid function. When TSH is high, this is a signal from the brain that there is not enough thyroid hormone circulating. So, when TSH is lower but still within range, this can mean the thyroid is functioning better.

Our Stance on PCOS and Dairy

The case for a dairy-free diet in women with PCOS is nuanced and individualized. We recognize that eliminating dairy may not be essential for everyone. However, similar to gluten, we find that many of our patients have a dairy sensitivity, lactose intolerance, or simply feel better on a dairy-free diet. The best way to evaluate your body’s reaction to dairy is to temporarily eliminate it from your diet. We often recommend a three week dairy elimination for most of our patients with PCOS, especially if they are also suffering from digestive symptoms or have a thyroid condition, like Hashimoto’s.

After a 3 week trial elimination of dairy, you can test putting dairy back into your diet and see if any of your symptoms return such as bloating, gas, constipation, diarrhea, acne or other skin rashes or brain fog and fatigue.

If you choose to keep dairy in your diet, choose organic, pasture-raised, and whole-fat dairy products. Alternatively, if you choose to trial a dairy elimination, keep in mind that some dairy-free products contain high amounts of added sugar or artificial sweeteners that can worsen PCOS symptoms.

Get to the Root at Home

Curious about where you should start your functional medicine journey?

Take our Get to the Root Quiz so you can start working towards reversing disease and optimizing your health at the Root cause.

Take the Get to the Root Quiz

PCOS Acne Diet

Root Functional Medicine — Thu, 18 Nov 2021 00:00:00 -0500

Acne is a common symptom of polycystic ovary syndrome (PCOS). In fact, up to 30 percent of women with PCOS reportedly suffer from acne (1). In this article, we’ll discuss how PCOS causes acne and review the PCOS acne diet we recommend for best results.

Does PCOS Cause Acne?

In our practice, we recognize acne as a symptom of an imbalance rather than a skin disorder. If we treat the root causes of your PCOS, we can also treat your acne!
Unfortunately, there isn’t just one underlying cause of PCOS, which is why it is called a syndrome. Rather, there can be a variety of reasons why a woman may develop PCOS. Let’s review a few of the common root causes of PCOS that may cause acne:

Insulin Resistance

Insulin resistance occurs when your body does not respond properly to insulin. Insulin is a hormone responsible for moving glucose (a type of sugar) from your blood and into your cells for energy. When your blood sugar levels remain elevated over time, your cells begin to become resistant to insulin. This leads to blood sugar and insulin levels that are higher than normal.

High insulin levels consequently raise testosterone levels which may cause (or worsen) acne. One study found higher insulin and blood sugar levels in women with acne compared to women without acne (2). Conventional treatments for insulin resistance and PCOS, like metformin, have shown to lower insulin and testosterone levels and improve acne in some women. This goes to show that by treating insulin resistance as a root cause of PCOS, you can also reduce acne severity (3).

Gut Dysbiosis

An imbalance of gut bacteria, or dysbiosis, can cause PCOS and acne as well (4). In fact, some studies suggest dysbiosis may be the triggering event that causes PCOS in the first place. While individuals with dysbiosis often suffer from typical digestive symptoms, some people may also have non-GI symptoms like acne. Small intestinal bacterial overgrowth, or SIBO, is one particular form of dysbiosis which may cause acne. SIBO occurs when too many bacteria end up in your small intestine instead of your large intestine. SIBO is fairly common in people with acne. For instance, one study reported SIBO is ten times more prevalent in those with acne versus healthy controls (5). Clearly, there is a link between these two conditions. Read more about the connection between SIBO and Acne.

Adrenal Dysfunction

HPA axis dysfunction is a major root cause of PCOS and is commonly referred to as adrenal PCOS. Women with adrenal PCOS often do not have the telltale signs of insulin resistance and high testosterone levels. Rather, they may only show high levels of adrenal hormones, like cortisol and DHEA-S. These stress hormones released from the adrenal glands can indirectly cause acne by increasing oil production in your skin glands, converting into potent forms of testosterone, and worsening inflammation (6).

PCOS Acne Diet

Acne is a tricky symptom to treat mostly because conventional medicine only aims to treat the acne itself and not the underlying root cause. We developed our meal plan for PCOS acne with treating the shared root causes of PCOS and acne in mind.

The PFC (Protein, Fat, Carb) Balance Method

Our PFC Balance Method using The Root Plate™ is the first essential tool in our PCOS acne diet. PFC is a simple formula that ensures you have protein, fat, and fiber-rich carbohydrates on each plate. Each of these macronutrients play a vital role in treating PCOS and acne, which is why we need a proper balance of all three.

Protein: beef, pork, seafood, poultry, eggs, tofu, edamame
Fat: olive oil, avocados, coconut oil, nuts, seeds
Carbs: fruit, sweet potatoes, brown rice, quinoa, oats, winter squash, beans, lentils, whole-grain bread
Non-Starchy Vegetables: leafy greens, Brussel’s sprouts, broccoli, cauliflower, tomato, bell peppers, cucumber, zucchini, etc.

Non-starchy vegetables are a crucial component of your acne meal plan because they contain rich sources of fiber to feed healthy gut bacteria, antioxidants to reduce inflammation, and nutrients to nourish your skin from the inside out. Aim to include at least 3 cups of non-starchy vegetables per day.

Phytonutrients

Phytonutrients are compounds made by plants that provide desirable health benefits. It is these compounds that give plant-based foods their unique color!

Phytochemicals are crucial for women with PCOS and acne because they boost antioxidant levels in the body and provide anti-inflammatory benefits. Since each color generally represents a different type of phytonutrient, aim to make each plate as colorful as possible to consume a wide variety of these antioxidants.

Carotenoids are one class of phytonutrients particularly helpful for enhancing skin health. Include frequent servings of foods rich in carotenoids like oranges, sweet potatoes, carrots, turmeric, tomatoes, kale, and spinach.

Limit Added Sugar

For best results, we recommend reducing or eliminating foods high in added sugar. Eating too much added sugar can worsen insulin resistance, raise testosterone levels, cause gut dysbiosis, and worsen your PCOS acne. The biggest sources of added sugars in the American diet are sugar-sweetened beverages, baked goods, desserts, and other sweets. Focus on reducing or eliminating these main sources first, and then begin to swap out hidden sources of added sugars, like flavored yogurt, granola bars, and packaged oatmeal.

Dairy-free

In PCOS, the case for a dairy-free diet is nuanced and individualized. However, we find many women report worsening acne with dairy consumption. A few studies support these anecdotes and show an increased frequency of acne in individuals consuming more skim or low-fat milk. Low-fat dairy foods have also been associated with higher testosterone levels, which may explain why these foods are linked to worsening acne. The only way to evaluate your skin’s reaction to dairy is to temporarily eliminate it from your diet. If you choose to keep dairy in your diet, choose organic, pasture-raised, and whole-fat dairy products. Alternatively, if you choose to trial a dairy elimination, keep in mind that some dairy-free products contain high amounts of added sugar. Choose unsweetened nut, oat, or coconut milk products and check the ingredient list for hidden sources of sugar or artificial sweeteners.

Foods as Medicine for Acne

There are a few particular foods we highly recommend including in your meals if you suffer from PCOS acne. First of all, seafood is incredibly rich in nutrients known to boost skin health, like omega-3 fats, zinc, selenium, and vitamin D. Aim to consume at least two servings of seafood per week. The best sources of seafood with the lowest amounts of mercury include salmon, mackerel, anchovies, sardines, and herring.

Nuts and seeds are the next food as medicine recommendation in our PCOS acne diet. These small but mighty foods are packed with fiber, magnesium, zinc, and healthy anti-inflammatory fats. Include at least one serving of nuts or seeds each day. Enjoy a dark chocolate chia seed pudding for a satisfying dessert, add pumpkin seeds to your salad, snack on mixed nuts for an afternoon energy boost, or mix ground flaxseed into your smoothie.

PCOS and Acne Takeaways

Three root causes of PCOS that may contribute to acne include insulin resistance, gut dysbiosis, and HPA dysfunction. Our PCOS acne diet includes the PFC Balance Method to control blood sugar levels, feed healthy gut bacteria, and provide your body with the nutrients it needs for glowing skin.

We also recommend the following:

Eat at least 3 cups of colorful non-starchy vegetables per day
Include 2 servings of fish each week
Incorporate 1 serving of nuts and seeds at least daily
Reduce or eliminate added sugar
Trial a temporary dairy elimination

An anti-inflammatory diet is crucial as a healthy foundation to treat PCOS acne. However, we also recognize targeted supplements may be needed to support your skin goals as well. Our Acne Supplement Bundle includes omega-3 (great if you cannot eat two servings of fish per week), zinc to decrease oil production in the skin, and a soil-based probiotic to treat dysbiosis.

Acne Bundle

Everything you need to support your skin from the inside out

$152.00

Get to the Root at Home

Curious about where you should start your functional medicine journey?

Take our Get to the Root Quiz so you can start working towards reversing disease and optimizing your health at the Root cause.

Take the Get to the Root Quiz

Ovasitol for PCOS

Root Functional Medicine — Fri, 10 Dec 2021 00:00:00 -0500

Ovasitol is a high quality and evidenced-based supplement aimed to support hormonal health, promote regular periods, and reduce insulin resistance. In this article, we’ll review all of the benefits of taking Ovasitol for PCOS.

What is Ovasitol?

Ovasitol is a supplement designed for women with PCOS. It contains two vitamin-like compounds called myo and d-chiro-inositol in the same ratio (40:1) found naturally in the body (1).

Ovasitol is also independently verified by a program called NSF International. Essentially, NSF provides third-party testing to ensure the product you buy actually contains the ingredients listed on the label and is free from contaminants.

November 2024 Update:

Root Myo & D-Chiro Inositol Supplement

While Ovasitol has been a go-to for supporting hormonal balance and improving insulin sensitivity in PCOS, we’re excited to share that Root now offers our very own Myo & D-Chiro Inositol supplement. This supplement matches the 40:1 ratio of myo to d-chiro inositol found naturally in the body, providing the same benefits as Ovasitol to help promote regular periods, support fertility, and reduce insulin resistance.

Whether you're already familiar with Ovasitol or considering it for the first time, Root’s Myo & D-Chiro Inositol supplement offers the same trusted formulation, so you can continue benefiting from this powerful nutrient combination.

Myo & D-Chiro Inositol

We’re making room for our new look. Stock up on Inositol and save 50% with code INOS50

$64.00

Benefits of Ovasitol

We frequently recommend Ovasitol (now available as Root Myo & D-Chiro Inositol) in our practice for PCOS, due to its well-documented and widespread health benefits.

Lowers insulin and glucose levels

The first major benefit of Ovasitol is its ability to lower insulin and glucose levels by improving insulin sensitivity. Up to 70 percent of women with PCOS have some degree of insulin resistance. This occurs when your cells become resistant to insulin, a hormone responsible for controlling blood sugar levels. When you have insulin resistance, you also have higher insulin and blood sugar levels. This usually leads to many unwanted symptoms, like sugar cravings, weight gain or difficulty losing weight, and irregular periods.

Fortunately, inositol is fairly effective at reducing insulin levels and improving blood sugar control in women with PCOS (2, 3). By improving insulin resistance with Ovasitol, you may also experience many other benefits which we will further explain.

More regular periods

Taking Ovasitol for PCOS may help you achieve more regular menstrual cycles. In fact, one study found that myo-inositol was more effective in restoring ovulation than metformin, a drug commonly used to treat insulin resistance and irregular periods in PCOS (4).
Researchers believe inositol supplements promote regular periods and ovulation in PCOS by rebalancing insulin levels and restoring myo-inositol levels in developing eggs.

Myo & D-Chiro Inositol

We’re making room for our new look. Stock up on Inositol and save 50% with code INOS50

$64.00

Improves fertility

PCOS is one of the most common causes of female infertility, and an estimated 40 percent of women with PCOS suffer from this condition. Fortunately, by lowering insulin levels and promoting more regular ovulation, Ovasitol may improve your fertility if you have PCOS. Myo-inositol may also increase pregnancy rates in women undergoing IVF by improving egg and embryo quality (5).

Related Post: Fertility Diet to Improve Egg Quality

Reduces cravings

Another surprising benefit of taking Ovasitol for PCOS is a reduction in sugar cravings which is likely due to Ovasitol’s ability to reduce insulin resistance and balance blood sugar levels. Essentially, when your blood sugar and insulin levels are controlled, you do not experience the drastic high and low blood sugar levels that often worsen cravings.

Lowers androgens

Androgens are sex hormones present in both men and women but with higher concentrations found in men. When a woman’s body produces too many androgens, known as hyperandrogenism, she may experience symptoms like acne, excessive facial or body hair, or thinning hair on the scalp. Hyperandrogenism is one of three diagnostic criteria for PCOS and is present in about 60 to 80 percent of PCOS cases. Fortunately, myo and d-chiro-inositol can significantly reduce androgen levels and related symptoms, like excessive hair growth, in women with PCOS (6, 7).

Lowers cholesterol levels

Many women with PCOS suffer from abnormally high cholesterol levels which also increases their risk for heart disease. Our PCOS meal plans offer the necessary nutrients for lowering cholesterol levels; however, taking Ovasitol may also help with this goal. For instance, a few studies found a reduction in LDL cholesterol and triglycerides when women with PCOS supplemented with both myo and d-chiro-inositol. Many of these studies found a beneficial increase in the women’s HDL “good” cholesterol levels as well (8).

Improves mood

Taking Ovasitol may also have favorable effects on your mental health. In one study, women with PCOS were randomly assigned to take either myo-inositol or metformin for 12 weeks. At the end of the 12 weeks, the women assigned to myo-inositol had significantly better scores on depression, anxiety, and stress scales (9).

Improves thyroid function

Inositol plays an important role in thyroid function and autoimmunity. This is important because women with PCOS are three times more likely to also suffer from Hashimoto’s thyroid disease than the general population (10, 11). Hashimoto’s is an autoimmune disease in which the immune system releases antibodies to mistakenly attack the thyroid gland. Hashimoto’s is also the leading cause of hypothyroidism in the United States. Thankfully, supplementing with inositol may lower TSH levels and thyroid antibodies in individuals with Hashimoto’s (12).

Read more about PCOS and Hashimoto’s.

Dosing of Ovasitol

The usual dosage of Ovasitol (now Root Myo & D-Chiro Inositol) is one scoop, twice per day with breakfast and dinner. Some people choose to only take one scoop per day. Each scoop contains 2,000 milligrams (mg) of myo-inositol and 50 mg of d-chiro-inositol in a tasteless and odorless powder that dissolves in water.

Many studies have shown that inositol is very safe. Plus, unlike the prescription drug, metformin, Ovasitol has few (if any) reported side effects.

Ovasitol Reviews

The reviews on ovasitol we hear from our members with PCOS include:

More regular, predictable periods
Improved skin and acne
Less facial hair growth
Fewer food cravings
Improved anxiety

Some of these results happen more quickly within days to a week, like reduced food cravings, and others take more time like improved skin and regular periods.

In our practice, we like to call Ovasitol “magic period dust” because of its incredible ability to promote regular periods and reduce common PCOS symptoms.

Consumer reviews for Ovasitol back up our nickname:

“Since taking Inositol, I get my period naturally, my skin is clear, my mood swings have lessened, my inflammation has reduced by 75% and I do not suffer from uncontrollable cravings. My quality of life has improved tremendously and for that, I am extremely grateful. I would highly recommend Inositol for people who are suffering with pcos. Taking Inositol has really changed my life for the better.”

“I was skeptical, but I've been using this for almost 3 months now and I see a crystal clear difference. I have a history of Hypothyroidism, PCOS, Insulin resistance, Anxiety and Binge eating. Since I started taking this supplement my periods are so damn regular and healthy (on the clock according to my Fitbit), that never happened before. My unnecessary food cravings are gone (that addresses insulin resistance and binging problems). And last but not least, lately I'm calm and peaceful, less anxious and less restless. This is my personal experience, then again everyone is different, but I would say this product is worth trying.”

Shop Myo & D-Chiro Inositol in the Root Shop. We also include Myo & D-Chiro Inositol in our PCOS Supplement Bundle for optimal results and savings.

Easy PCOS Lab Ordering

Our PCOS panel is designed to uncover the root causes of common PCOS symptoms like weight loss resistance, acne, skin and hair changes, low energy, and irregular periods. Join Root to get started.

Join Root

Best Supplements For PCOS

Root Functional Medicine — Sun, 19 Jul 2020 00:00:00 -0400

Diet and lifestyle make a huge difference in treating the root cause of PCOS. However, we also use targeted supplementation with our PCOS members based on their clinical history and individualized labs.

In this article, we’ll review the best supplements for PCOS, how they help treat hormonal imbalance, and which dosage to consider for best results.

Inositol

Inositol is one of the best supplements for PCOS due to its benefits in controlling blood sugar.

Up to 70 percent of women with PCOS have some degree of insulin resistance (1).

This occurs when your cells become resistant to insulin, a hormone responsible for controlling blood sugar levels. Fortunately, inositol may lower high insulin levels and improve blood sugar control in women with PCOS (2). Read more about PCOS and insulin resistance.

By improving insulin resistance with inositol, you may experience more regular ovulatory cycles and improved fertility. In fact, one study found that myo-inositol was more effective in restoring ovulation than metformin, a drug commonly used to treat insulin resistance in PCOS (3). Another smaller study found that taking myo-inositol reduced testosterone levels and symptoms of hirsutism (excessive hair growth) in women with PCOS (4).

Dosing of Inositol

The two main types of inositol effective for PCOS are called myo-inositol and D-chiro-inositol. We recommend taking a 40:1 combination of myo- and D-chiro-inositol to mimic the ratio of these molecules naturally found in the body (5, 6). Typical doses of myo-inositol in this ratio range from 2 – 4 grams per day.

N-Acetyl Cysteine (NAC)

NAC is a powerful antioxidant that reduces inflammation and oxidative stress in the body. Oxidative stress occurs when you have too many free radicals and/or too little antioxidants. Women with PCOS tend to have higher levels of inflammation and oxidative stress, which is why NAC may be one of the best supplements for this condition.

Other benefits of NAC include:

Lowering testosterone levels (7).
Improving insulin resistance; NAC may reduce fasting insulin effectively more than metformin (8).
Boosting fertility by optimizing ovulation and improving cervical mucus quality (9).

Read more about using NAC for PCOS here.

Dosing of NAC

NAC is safe and well-tolerated. We often recommend between 900 – 1,800 mg of NAC per day. Root NAC contains 900mg per capsule.

NAC

NAC is the real MVP for hormone and metabolic health

$44.00

Fish Oil

Fish oil is the healthy omega-3 fat derived from oily fish like salmon, herring, and anchovies.

Fish oil is one of the best supplements for PCOS because of its powerful anti-inflammatory benefits. For example, taking a fish oil supplement may improve insulin resistance and lower cholesterol numbers in women with PCOS (10).

Dosing of Fish Oil

Fish oil, or omega-3 supplements, should contain the two key omega-3 fats derived from fish: EPA and DHA. In addition to eating fish at least twice per week, we may recommend taking about 1,000 mg of total fish oil (EPA + DHA) per day.

Omega 3

Fish oil that goes down easy and boosts Omega-3 levels

$59.00

Magnesium

Magnesium is involved in over 300 reactions in the body, many of which affect hormone balance and signaling. Unfortunately, over half of Americans fail to meet the daily magnesium requirements with their diet (11).

Taking a magnesium supplement for PCOS may improve insulin resistance, reduce inflammation, and ease PMS symptoms (12).

Magnesium can also be calming and helpful for restful sleep.

Dosing of Magnesium

Magnesium supplements are available in a variety of forms, including magnesium oxide, citrate, or glycinate. Magnesium oxide is not well absorbed and may cause diarrhea or GI upset. Magnesium citrate, however, is much better tolerated and has a very gentle laxative effect which may help if you also suffer from constipation. Magnesium glycinate is the most universal form that is well absorbed and tolerated with minimal GI effects.

Appropriate dosing of magnesium supplements ranges from 200 – 350 mg per day.

Magnesium Combo

Three forms of highly absorbable magnesium in one capsule.

$37.00

Zinc

Women with PCOS tend to have lower zinc levels than women without this condition.

Some researchers suggest that zinc deficiency may be partly to blame for the insulin resistance and abnormal cholesterol levels often seen in PCOS (13). Fortunately, taking a zinc supplement may help to treat these underlying conditions (14).

What’s more, a zinc supplement may reduce unwanted symptoms of PCOS like hair loss, unwanted hair growth, and acne (15).

Dosing of Zinc

You can safely take between 10 – 30 mg of zinc per day in the form of zinc picolinate, glycinate, or citrate. Make sure you also take a multivitamin that contains copper, as taking too much zinc for longer periods may cause a copper deficiency.

Zinc

REBRANDING SALE! We’re making room for our new look. Save 20% at checkout with code REBRAND20.

$29.00

B-Complex Vitamin

A general B-complex vitamin is one of the best supplements for PCOS because of the wide range of benefits these nutrients provide. Plus, some medications often prescribed for PCOS (like birth control and metformin) can actually deplete your body of many of these B vitamins (16, 17).

Vitamin B6, folate, and vitamin B12 are particularly important in optimizing hormonal balance in PCOS. These three B-vitamins help to lower inflammation by breaking down an amino acid, called homocysteine, which is commonly elevated in women with PCOS (13). Lowering homocysteine may reduce your risk factors for heart disease and other reproductive symptoms.

Dosing of B-Complex

Choose a B-complex vitamin that contains the methylated forms of folate and vitamin B12. These methylated forms (named methylfolate and methylcobalamin, respectively) are the active version of these vitamins and more effectively used by the body, especially in women with MTHFR genetic mutations.

B Complex

A blend of B vitamins all in ideal forms for efficient absorption.

$27.00

Probiotics

The gut plays an important role in controlling inflammation, balancing hormones, and promoting overall health.

Inflammation is a key driver of insulin resistance seen in PCOS. Likewise, insulin resistance worsens inflammation. A probiotic supplement is one tool we may use to optimize gut health in our PCOS patients to lower inflammation and disrupt this vicious cycle.

Taking a probiotic supplement may also normalize your menstrual cycle, lower androgen levels (like testosterone), and improve insulin resistance (18).

Dosing of Probiotics

There is a wide range of probiotic dosing used in research and on the market today. For example, most probiotic supplements contain between 10-30 billion colony forming units (CFU) per capsule. Other probiotics, like spore-based probiotics, may only need to contain a few billion CFU because of how they function in the gut. A good rule of thumb is to look for a probiotic supplement that contains multiple (5-10) probiotic strains for the most benefit.

Probiotic

Stronger strains for a stronger gut.

$67.00

Vitamin D

Up to 85 percent of women with PCOS have a vitamin D deficiency (19). Unfortunately, lower vitamin D levels are significantly associated with worsening insulin resistance in PCOS, independent of your weight, ethnicity, or season of the year.

Since vitamin D is not commonly found in the foods we eat, we must rely on adequate sunshine or supplementation. Supplementing with vitamin D may improve insulin resistance, lower inflammation, and help to normalize your menstrual cycle (20).

Dosing of Vitamin D

Vitamin D dosing should be personalized based on your own lab results. For example, if your vitamin D levels are adequate (50-70 ng/mL), a maintenance dose of about 2,000 units per day may be most appropriate. However, you may require higher doses (5,000 units per day) if your blood levels indicate a vitamin D inadequacy or deficiency. If you are severely deficient, you may require a short term prescription for a megadose of vitamin D. We check vitamin D levels and provide personalized recommendations for all of our clinical program members here at Root.

Ideally, your vitamin D supplement should also contain vitamin K2, which helps direct calcium and vitamin D to your bones where it can be used and stored.

Vitamin D3 K2

The right dose & form in an easy to swallow capsule

$37.00

Individualizing Your PCOS Supplements

Feeling overwhelmed? Joining Root gives you instant access to self-lab ordering with a doctor written action plan after results, the ability to schedule virtual visits with our functional doctors and dietitians, educational resources and connection in Root Community, and more.

Member Story

Root Functional Medicine — Sat, 25 Feb 2023 00:00:00 -0500

Jessica's Story

Jessica has 2 small children who bring her joy, but when she came to us, she wasn’t able to actually enjoy them. She was always feeling:

Tired
Foggy
Like she needed coffee to wake up
And a glass or two of wine at night to combat the "wired" feeling that crept in at 9:30pm

She was constantly feeling overwhelmed, like she couldn’t get ahead or stay completely on top of anything. She was bloated after eating, grazing in between meals, and she’s noticed her hair is still falling out rapidly over a year postpartum.

After a year and a half of looking for answers from her doctor, she was repeatedly told, “Your labs are normal, you’re just a tired mom.” Jessica wasn’t ready to accept that as an answer.

Luckily, one of Root’s articles popped up when she googled postpartum insomnia. She started to realize it’s not normal to feel tired but wired all of the time. Jessica had never heard of functional medicine before but she knew she needed to do something different. She wanted to fix this (and more) at the root cause, so she signed up for a Root membership.

Month One of a Root Membership

Right off the bat, Jessica’s initial lab panel revealed several nutrient deficiencies that were affecting the way she felt:

Iron deficiency led to fatigue and hair loss
A sub-optimal functioning thyroid was contributing to brain fog
And low Omega 3 was part of why her skin and hair felt dry

In her first session, Jessica told her story and reviewed labs with her Root doctor. She ended the session feeling validated and hopeful for the first time in years.

After meeting with a Root doctor, Jessica met with a Root dietitian. She was given very doable action items to improve her nutrition along with other lifestyle hacks to add to her wellness plan. Root’s dietitian also helped her sort through a few questions and troubleshooting that popped up after visiting with her Root doctor.

Month Two of a Root Membership

In the second month of Jessica’s Root membership, she was feeling more energy and vibrancy. She was ready to target that annoying bloating that often made mealtime uncomfortable.

Jessica’s Root doctor was able to explain how the results on her functional stool test were causing this bloating.

A dysbiosis in her gut microbiome caused excess gas production and low functioning digestive enzymes were prohibiting the absorption of key nutrients. A comprehensive gut healing protocol was designed for her outlining steps to target each root cause and support long term healing.

Her Root dietitian then created a targeted nutrition plan to correct the dysbiosis and nutrient deficiencies. When creating the nutrition plan, Jessica’s Root dietitian considered her food preferences and lifestyle.

As Jessica went through the gut healing protocol, she was so surprised to see other symptoms improve too. Jessica less anxious and less brain fog that she didn’t realize were affecting her. She thought those symptoms were normal because, “that’s how all moms feel.”

Month Three of a Root Membership

Jessica’s her hair stopped falling out and started growing in “baby bangs!” When healing, everyday is a work in progress but, she was ready for the next stage in gut healing.

Jessica felt relieved to have another session with her Root dietitian. She wanted to discuss modifications in her nutrition plan and new ideas for eating on the go. After her session, she was able to take away a refined wellness plan.

Jessica’s bloating was improving, but she still struggled with occasional constipation. This was another symptom that she thought most people struggled with.

Month Four+ of a Root Membership

Month 4+ of working with Root, Jessica was able to recheck her labs to show improvement in her nutrients and thyroid panel. After the gut healing protocol and improvements in bloating, she retested her stool to compare results from month two.

Jessica saw the impact stress was having on her symptoms and wanted to dig deeper. Root ordered a functional saliva cortisol test to guide her wellness plan.

Jessica was feeling like a new person by month four. She kept her Root membership in order to:

Ask questions
Retest labs
Remain a part of the Root Community and connect with other members
Keep receiving delicious recipes vetted by Root dietitians
Have a Root doctor & dietitian on her side

How is Root Different?

We focus on the root cause. We’re able to design a holistic plan that not only relieves the symptom you’re trying to resolve, it helps you function optimally, so you can feel vibrant and alive.

Functional medicine works when you have the right team to support you. The Root doctors and dietitians have experience in both conventional and functional medicine. This allows our team to know when something bigger is going on and needs more workup.

Functional medicine also works when you have the right type of model that is conducive to ongoing support and adjustments when needed. We’ve designed that in our MD/DO and dietitian lead Functional Medicine Membership program and you can get started on your own journey today.

Root Membership

Work with Root Doctors & Dietitians one-on-one via telehealth

We connect you with a dedicated care team of functional medicine experts to uncover the root causes of your health concerns & create a personalized plan for lasting wellbeing.

Learn More

Supplements for Male Fertility

Root Functional Medicine — Fri, 03 Dec 2021 00:00:00 -0500

Male factor infertility accounts for nearly 50 percent of all infertility cases (1). Infertility is generally defined as the inability to achieve pregnancy after at least 12 months of unprotected intercourse or after 6 months in women over 35 years of age.

While improving sperm quality is vital in men with less than optimal sperm parameters, it is also equally crucial in cases where the female partner has poor egg quality or conditions that may affect fertility, like polycystic ovary syndrome (PCOS). Fortunately, there are several evidence-based ways to improve sperm quality. It is commonly known that improving sperm quality may increase chances of conception; however, many people do not realize that sperm quality may also play a role in the risk of miscarriage and/or chromosomal abnormalities. In this article, we’ll review our favorite supplements for male fertility.

Male Fertility

Let’s define a few key semen parameters which help determine male fertility:

Count: the number of sperm per milliliter of semen. As high as 90 percent of male infertility problems are related to sperm count (1).
Motility: the percentage of sperm that can swim properly toward the egg.
Morphology: the percentage of sperm with a normal shape and appearance.

Semen analysis is a helpful screening to rule out any major issues in count, motility, or morphology. However, these parameters typically fall short in showing the extent of damage to the DNA inside the sperm. Fortunately, some supplements for male fertility aim to prevent or correct sperm damage and improve overall semen parameters.

Antioxidants like Vitamin C & E

Sperm is highly susceptible to damage. Oxidative stress occurs when your body has an imbalance of antioxidants to free radicals leading to inflammation and damage to sperm cells. Men can reduce oxidative stress by eliminating or reducing exposure to toxins like BPA in plastics and tobacco smoke. Boosting your intake of antioxidants through food and supplements is also crucial to counteract the harmful effects of oxidative stress.

Vitamin C is a well-known antioxidant that may also improve sperm quality. A few studies have found that men who took 1,000 mg of vitamin C per day experienced significant improvements in sperm count, motility, and morphology (2, 3). Men can also boost vitamin C concentrations by eating more citrus fruit, strawberries, bell peppers, and broccoli.

Vitamin E is another powerful antioxidant that can reduce sperm damage (4). Sunflower seeds, almonds, and peanuts are great sources of vitamin E.

Zinc

Zinc is a mineral with many important jobs for overall sperm health. Men require a minimum of about 11 milligrams of zinc per day. Adequate zinc is essential for healthy sperm production, morphology, count, and testosterone production (5). Taking a zinc supplement may increase sperm motility as well (6). Food sources of zinc include shellfish, beef, seafood, chicken, cashews, and pumpkin seeds.

Zinc

REBRANDING SALE! We’re making room for our new look. Save 20% at checkout with code REBRAND20.

$29.00

Selenium

Selenium is another essential mineral with protective antioxidant properties. Supplementing with selenium can improve sperm motility, morphology, and may even increase the chances of successful conception (7, 8). Plus, selenium is required to produce enough active thyroid hormones. Thyroid health is crucial for both male and female fertility. In fact, hypothyroidism is commonly associated with impaired sperm morphology. Seafood and brazil nuts are two of the richest food sources of selenium.

Coenzyme Q10 (CoQ10)

CoQ10 is a molecule found in every cell in the body and is critical for energy production inside the mitochondria i.e. the “power plants” of the cell. It is also an antioxidant that can protect mitochondria from damage and oxidative stress. Each single sperm cell has an estimated 50-75 mitochondria, and most men release millions of sperm cells in each ejaculation! However, it only takes one sperm cell to achieve pregnancy. Therefore, even if a man has low sperm count, it is still possible to achieve pregnancy and even more important to optimize sperm quality by enhancing mitochondrial function.

CoQ10 supplements are well-studied and regularly found to increase sperm count, sperm motility, and morphology (6, 9). Start with 100 mg of CoQ10 per day and take with a meal to enhance absorption.

Male Fertility Supplement Bundle

This dynamic duo provides antioxidant cell protection for better sperm quality.

$103.00

CoQ10

You can't produce energy without this key antioxidant

$59.00

Omega-3

Omega-3 is a type of healthy fat that can reduce markers of inflammation and oxidative stress while increasing antioxidant levels. Omega-3 fats have also been shown to increase sperm count, motility, and morphology while decreasing the number of sperm with DNA damage (6). Fish is the best source of two important omega-3 fats: EPA and DHA. An omega-3 supplement should contain EPA and DHA for the best outcomes for male fertility. We often recommend taking around 1,000 mg of total fish oil (EPA + DHA) per day.

You should also strive to include oily fish into your diet about twice per week. The best seafood sources of EPA and DHA with the lowest amounts of mercury include salmon, mackerel, anchovies, sardines, and herring.

Carnitine

Carnitine is an amino acid that helps provide energy to sperm cells. Carnitine supplements can improve sperm motility and morphology (6). Plus, in men who have significant oxidative stress, carnitine may nearly double the number of motile sperm.

N-Acetyl Cysteine (NAC)

NAC is another powerful antioxidant that reduces inflammation and oxidative stress. NAC is a precursor to one of the most important antioxidants in the body: glutathione. By restoring the depleted pool of glutathione often caused by oxidative stress and inflammation, NAC may significantly increase sperm count and motility while also reducing sperm damage (10, 11).

Cell Recharge Multivitamin is a vitamin that contains carnitine, NAC and other important nutrients for male fertility.

NAC

NAC is the real MVP for hormone and metabolic health

$44.00

Cell Recharge Multivitamin

The vitamin for energy & longevity

$66.00

Key Takeaways

Sperm is highly susceptible to damage from oxidative stress. However, targeted supplementation can improve male fertility by reducing sperm damage and improving semen parameters.

Supplements for male fertility include:

Vitamin C
Vitamin E
Zinc
Selenium
CoQ10
Omega 3
Carnitine
NAC

Our male fertility bundle includes all of the recommended nutrients for sperm quality. Cell Recharge is a multivitamin designed to provide key nutrients while optimizing mitochondrial health inside each sperm cell. CoQ10 is crucial for sperm quality and reducing or preventing sperm damage.

Keep in mind, you cannot counteract an unhealthy diet and lifestyle with supplements. For both male and female fertility, it is crucial to build a strong foundation of health by limiting alcohol, managing stress, eliminating tobacco use, and eating a fertility-friendly diet.

Male Fertility Supplement Bundle

This dynamic duo provides antioxidant cell protection for better sperm quality.

$103.00

Get to the Root at Home

Curious about where you should start your functional medicine journey?

Take our Get to the Root Quiz so you can start working towards reversing disease and optimizing your health at the Root cause.

Take the Get to the Root Quiz

Good Food Good Mood

Root Functional Medicine — Thu, 09 Apr 2020 00:00:00 -0400

The foods you eat play an important role in supporting a healthy and happy mood.

This article explains how food affects your mood, which mood-enhancing foods we recommend, and how to best individualize your “good food, good mood” diet.

How Does Food Affect Your Mood?

Your brain is a complex organ. It communicates with the rest of your body and receives feedback communication from other organs, like the gut.

Put simply, nutritious food benefits your mood by supporting healthy communication in the brain and reducing chronic inflammation. For instance, certain nutrients increase the production of a protein in the brain called Brain-Derived Neurotrophic Factor (BDNF).

BDNF is like a fertilizer for the brain and can promote the growth of new brain cells (1).

Secondly, chronic inflammation is a major root cause of mood disorders, like depression (2). So, the diet pattern that most supports a good mood is rich in anti-inflammatory foods!

What Nutrients Support a Good Mood?

There are twelve nutrients that seem to play the biggest role in benefiting mood disorders, according to a large study published in 2018 (3).

One dietary pattern seems to most effectively encompass all of these nutrients. The Mediterranean diet is an anti-inflammatory eating pattern that has been found to improve mood disorders like depression or anxiety (4, 5, 6). A Mediterranean diet is rich in fruits, vegetables, nuts, seeds, legumes, and seafood.

Seafood

Seafood is one of the best food categories for a good mood thanks to rich amounts of omega-3 fats, vitamin B12, selenium, and zinc.

Omega-3 fats have loads of research backing them as a brain-boosting and mood-enhancing nutrient. Fatty fish are particularly rich in two omega-3 fats commonly known as EPA and DHA (i.e. fish oil).

The best sources of EPA and DHA with the lowest amounts of mercury include salmon, mackerel, anchovies, herring, and sardines. These types of fish are also rich in selenium and vitamin B12 to further support a good mood!

Other types of seafood, like oysters and mussels, are particularly rich in zinc. In fact, six cooked oysters provide over 600 percent of your daily zinc requirements (7).

We recommend including low-mercury seafood into your meals at least two times per week, if not more!

Leafy Greens

Leafy greens—like spinach, kale, chard, and bok choy—are rich sources of good mood nutrients like folate, vitamin A, and vitamin C. Both vitamins A and C have antioxidant properties to fight off free radicals, or molecules that can harm your body and cause oxidative stress. This is important because oxidative stress may be another root cause of mood disorders, like depression (8).

Additionally, the folate in leafy greens supports methylation and the production of neurotransmitters, like serotonin, to improve your mood (9).

Here are a few different ways to eat more leafy greens:

Add bok choy to an Asian stir-fry
Throw spinach into a morning smoothie
Mix chopped spinach into an egg omelet
Add spinach to homemade pesto sauce
Roast some kale chips
Use chard leaves to wrap up sandwich contents

Cruciferous Vegetables

Cruciferous vegetables are a diverse group of veggies like broccoli, cauliflower, Brussel sprouts, and cabbage.

Crucifers are packed with nutrients like folate and vitamin C. However, the mood-enhancing benefit of cruciferous veggies is also due to their role in estrogen detoxification. Crucifers are rich in phytochemicals (like DIM) that help your liver metabolize estrogen. This is key for a good mood because too much estrogen may lead to symptoms like depression or anxiety (10).

Use cauliflower rice in your Asian dishes, add chopped cabbage to tacos, or shred Brussel sprouts as an alternative salad base. You can also use foods like broccoli slaw with tuna salad or in recipes like “egg roll in a bowl.”

Nuts and Seeds

We include nuts and seeds in our good food, good mood diet because they contain high amounts of magnesium, zinc, and selenium.

Zinc and selenium are particularly important in maintaining optimal thyroid health, a butterfly-shaped gland in your neck. The thyroid has many jobs in the body, one of which is balancing your overall mood. Eating sufficient amounts of selenium and zinc ensures that your body makes enough active thyroid hormone to support a good mood. Did you know? Just one brazil nut per day meets your daily requirements for selenium!

Magnesium also plays a critical role in supporting a good mood by promoting hormone balance and the production of brain chemicals like serotonin and GABA (11).

Here are a few ways to eat more nuts and seeds:

Make breakfast quinoa with slivered almonds and pumpkin seeds
Throw a tablespoon of ground flaxseed into your smoothie
Spread your nut butter of choice on apple slices for a filling snack
Try a recipe for nut-crusted fish or chicken
Sprinkle walnuts onto your salad for a satisfying crunch

Mental Health Lab Panel

Nutrient status is often overlooked when it comes to mental health, but it has a significant impact on mood and cognitive function. Root's Mental Health Panel tests high-sensitivity C-reactive protein (hs-CRP), vitamin D, omega-6/3 levels, vitamin B12, and RBC magnesium. This allows you to make changes with diet and supplementation based on data, not just guessing. All results include insights from Root doctors.

Mental Health Panel

RBC Magnesium Level , hs CRP, OmegaCheck (Omega 3 and 6 levels), Vitamin D level, Vitamin B12 level

$95.00

Balance Your Blood Sugar

If you are constantly riding a blood sugar rollercoaster, you may experience mood disturbances from frequent sugar cravings, fatigue after meals, weight gain or difficulty losing weight, and constant hunger. We suggest following the Root Plate™ and including a good source of protein, fat, and fiber at each meal to keep your blood sugar stable.

What Foods Should I Avoid?

Reducing highly processed foods—like commercial baked goods, sugar-sweetened beverages, and fast food—can also improve your overall mood.

However, instead of focusing on the foods you must eliminate or reduce from your diet, we recommend focusing on all the colorful, wholesome foods you can ADD to your plate! By eating more fruits, vegetables, legumes, nuts, seeds, and seafood to your diet, you will naturally eat less of the highly-processed food items.

Individualizing Your “Good Food, Good Mood” Diet

In this article, we covered the best foods for a healthy and happy mood: seafood, leafy greens, cruciferous vegetables, and nuts/seeds. While these foods benefit most people, we recognize that everyone’s body is different! If you're looking for a more personalized approach, you might be interested in our new Mental Health Lab panel, which includes insights into key markers like nutrient levels, inflammation, and stress hormones. These labs can help uncover potential root causes affecting your mood and provide actionable steps toward feeling your best.

A “food and mood journal” helps you determine which foods make you feel great and not-so-great. In the journal, loosely record your meals and snacks for the day. But most importantly, record how you are feeling (mentally and physically) before and after each meal. This way, you adjust your diet to include more foods that make you feel great every day.

We love that food can support our overall mood each day. However, avoid overly-restrictive diets and remember that factors like adequate sleep, stress reduction and social connection also support a healthy and happy mood.

Mental Health Panel

RBC Magnesium Level , hs CRP, OmegaCheck (Omega 3 and 6 levels), Vitamin D level, Vitamin B12 level

$95.00

Best Probiotic For Acne

Root Functional Medicine — Mon, 24 Jan 2022 00:00:00 -0500

Acne and gut health are intimately connected. In this article, we will review the best probiotic for acne and explain how using a probiotic can help treat the root causes of this condition.

Most Common Causes of Acne

You may have been told that your acne is caused by bacteria or excess oil on the skin. While this is partially true, we take it one step further to investigate the root cause of your acne. Why is your skin producing excess oil causing clogged pores and breakouts?

We see two common conditions that are often at the root cause of acne in women: polycystic ovary syndrome (PCOS) and gut dysbiosis.

PCOS

Up to 30 percent of women with PCOS suffer from acne (1). PCOS is a primary cause of acne as this syndrome causes higher levels of androgens, like testosterone. Higher levels of androgens cause an overproduction of oil in your skin which leads to clogged pores and more acne breakouts. Learn more about our PCOS Acne Diet.

Dysbiosis

Dysbiosis is an imbalance of gut bacteria that may cause or worsen acne. With dysbiosis, you may have too many bad bacteria, not enough good bacteria, or a mixture of the two. Common symptoms of dysbiosis include gas, bloating, diarrhea/constipation, and heartburn. However, we commonly see individuals with dysbiosis reporting non-digestive symptoms, like acne or eczema, as well. Small intestinal bacterial overgrowth (SIBO) is a type of dysbiosis in which too many bacteria end up in the small intestine instead of the colon. This condition is associated with acne and one study found that SIBO is ten times more prevalent in people with acne versus healthy controls (2). Read more about SIBO and acne.

H. pylori

Another gut-related condition that may cause acne is an infection called H. pylori (3). This bacteria is actually very common and estimated to affect nearly 40 percent of people (4). In many individuals, H. pylori exists without causing any symptoms. On the other hand, we find many people with acne have H. pylori. This infection seems to affect acne severity as well, with one study finding higher levels of H. pylori in patients with severe acne versus people with mild to moderate acne or healthy controls (5). Treating H. pylori can be difficult, and our functional medicine doctors work with people to help identify the bacteria (through stool testing) and eradicate this tricky infection.

Best Probiotic for Acne

Soil-based probiotics are bacteria found in the soil that are encapsulated in a hard shell, or spore. Unlike traditional probiotics, spore-based probiotics survive the harsh and acidic conditions of the digestive tract. This allows them to provide benefits as they travel through the intestines and colon. These spore-based probiotics may help reduce acne by treating some of the root causes. For example, soil-based probiotics can reduce dysbiosis and leaky gut (6). In our clinical experience, dysbiosis—SIBO in particular—is one of the most common causes of acne. Using a soil-based probiotic as part of our treatment program allows us to both remove excess bad gut bacteria while simultaneously promoting the growth of good bacteria. Plus, soil-based probiotics may reduce levels of inflammatory markers which is particularly helpful for women with PCOS and acne who tend to have higher levels of inflammation (7).

Our favorite probiotic for acne is our Spore Probiotic because it is backed by research studies and contains five different strains of spore-based bacteria. We have seen this probiotic work wonders in individuals with acne when combined with the right treatment program.

Spore Probiotic

Resilient gut support

$64.00

Acne Bundle

Everything you need to support your skin from the inside out

$152.00

Depending on the person, we may also recommend a probiotic containing a beneficial yeast called S. boulardii. This yeast is helpful for eliminating H. pylori infections that cause acne and even certain parasites (8). Lastly, we may use a combination probiotic that contains S. boulardii along with other important bacterial strains to support your immune system and a healthy balance of bacteria in the gut.

Key Takeaways

In our clinical experience, the best probiotic for acne is MegaSporeBiotic. We may also use other strains or yeasts, like S. boulardii depending on the individual. However, keep in mind that acne is a multifactorial condition that requires more than supplementing with a probiotic. Eating an anti-inflammatory acne diet and following a personalized gut-healing protocol is essential to treating the root cause of this skin condition.

Check out our highly popular Acne Supplement Bundle in our Root Shop.

A New Way to Access Functional Medicine

Order your own labs and get the support you need. With Root Access, taking charge of your health through a root-cause, data-driven approach has never been easier.

Become an Access Member

Mitochondria Diet

Root Functional Medicine — Mon, 31 Jul 2023 00:00:00 -0400

A mitochondria diet may be the key to living a longer and healthier life. In this article, we’ll explain how to support your mitochondria with nourishing foods to optimize longevity, reduce inflammation, and support overall well-being.

What are Mitochondria?

Mitochondria are organelles found within almost every cell in the human body and are responsible for generating energy. We are made up of trillions of cells that work in harmony to carry out basic functions for survival. Mitochondria transforms nutrients from your diet, like sugar, fat, and protein, into energy that the cell can use.

Unfortunately, mitochondria are particularly susceptible to nutrient deficiencies, environmental toxins, and damage from free radicals. Over time, these factors impair the mitochondria leading to oxidative stress, inflammation, and other chronic diseases.

Optimizing Longevity

As we age, the function of our mitochondria naturally declines, leading to decreased energy production and an increased production of harmful free radicals. These free radicals can damage our cells and contribute to aging and the development of age-related diseases, like cancer, heart disease, and Parkinson’s (1). By adopting a mitochondria diet, we can support the health and function of these crucial organelles to promote a healthier aging process.

Mitochondria Diet

The diet interventions that preserve mitochondrial function are also the ones aiming to reduce overall inflammation while increasing antioxidant intake. Namely, many studies have linked a Mediterranean-style diet with improved mitochondrial health (2, 3). Let’s review a few key points when following a mitochondria diet.

Antioxidant-Rich Foods

By increasing your intake of antioxidants from food, you can significantly lower your oxidative stress levels and protect your mitochondria from damage.

Plant-based foods, like fruits and vegetables, are generally the best sources of antioxidants. However, a few specific foods contain higher levels than most:

Asparagus
Broccoli
Dark leafy greens
Berries
Apples
Walnuts
Pecans
Red kidney beans

To ensure that you eat a wide variety of antioxidants, aim to make your plate as colorful as possible and strive to eat at least 5 servings of fruits and vegetables every day.

Omega-3 Fats

Foods rich in omega-3 fats possess anti-inflammatory properties and support mitochondrial function. Omega-3 fats have also been shown to increase energy production in the mitochondria (4). You can find healthy omega-3 fats in ground flaxseeds, walnuts, and chia seeds. However, there are two types of omega-3 fats crucial to mitochondrial health, called EPA and DHA. These fats are only found in fish like salmon, mackerel, anchovies, sardines, and herring. Strive to include these types of fish into your diet twice per week. Many people struggle to meet this recommendation and/or still cannot keep omega-3 levels in check despite regular fish intake. In these cases, we often recommend an omega-3 supplement with EPA and DHA to further support your omega-3 levels and mitochondrial health.

Omega 3

Fish oil that goes down easy and boosts Omega-3 levels

$59.00

Nuts

Compelling research suggests that eating a serving of nuts each day may reduce your risk of certain chronic diseases. Nuts are nutrient-dense foods that provide many vitamins and minerals to support your mitochondria and longevity. For example, one handful of almonds provides almost half of your daily vitamin E requirements, while just one brazil nut is enough to meet your daily selenium needs. Aim to enjoy at least one serving of nuts every day. You can eat a handful as a quick and filling snack, pair almond butter with sliced apples, sprinkle pecans into your morning oatmeal, or add cashews to your stir fry.

Intermittent Fasting

Intermittent fasting is the term used to describe various fasting patterns, in which individuals purposefully fast for a specific amount of time (except for water). Intermittent fasting may offer proven benefits like enhanced mitochondrial function, reduced insulin resistance, and less inflammation (5, 6, 7, 8). A simple, yet effective, way to incorporate intermittent fasting is to aim for at least 12 hours of fasting overnight. For example, if you eat dinner at 6pm, aim to fast until at least 6am. While fasting offers some health benefits, it isn’t for everybody. Prolonged fasting is not recommended in pregnancy, hypothyroid disorders, or in people with a history of an eating disorder.

Sample Meal Plan

Putting together all that we have discussed about a mitochondria diet so far, let’s put these nutrient-dense foods into action with a sample one-day meal plan:

Breakfast: Chia seed pudding topped with berries and walnuts
Lunch: Turkey avocado wrap with broccoli slaw
Dinner: Sheet pan salmon with roasted vegetables and sweet potatoes
Snacks: apple slices + almond butter, hummus + bell peppers strips and cucumbers

When planning any meal or snack on a mitochondria diet, follow the Root Plate™ PFC (protein/fat/carb) method and strive to include a protein, healthy fat, and fiber-rich carbohydrate for optimal blood sugar balance.

Root Cell Recharge

A mitochondria diet is crucial to setting a proper foundation to support mitochondrial health and prevent disease. However, we recognize that it is not always possible to meet your nutrition requirements with diet alone. Plus, certain individuals may require additional supplementation to correct a nutrient deficiency or support various metabolic pathways. Our Root Cell Recharge Multivitamin provides key nutrients to support energy production. For example, green tea leaf extract and resveratrol are two powerful antioxidants known to preserve mitochondrial function (9, 10). Minerals like magnesium, selenium, and zinc in our multivitamin can support optimal blood sugar balance, thyroid function, and energy.

Cell Recharge Multivitamin

The vitamin for energy & longevity

$66.00

Key Takeaways

Your mitochondria are known as the “powerhouses” of the cell. A poor diet, environmental toxins, and stress can all deplete your body of the nutrients the mitochondria need to function properly. A mitochondria diet can support these crucial organelles to promote longevity with antioxidant-rich foods, omega-3 fats, a variety of nuts, and intermittent fasting.

A New Way to Access Functional Medicine

Order your own labs and get the support you need. With Root Access, taking charge of your health through a root-cause, data-driven approach has never been easier.

Become an Access Member

Anti-histamine Foods

Root Functional Medicine — Tue, 29 Sep 2020 00:00:00 -0400

Antihistamines are substances that treat allergy symptoms by blocking the effects of histamine in the body.

While fairly effective for seasonal allergies, these pills or capsules usually fail to address the root cause of these symptoms and may result in unwanted side effects. In this article, we’ll discuss anti-histamine foods, low-histamine diets, and finding the root cause of your symptoms.

What is Histamine?

Histamine is a chemical messenger produced by the body that is typically associated with allergy-type symptoms. However, histamines also have other jobs in the body related to digestion, blood pressure regulation, and hormone balance.

Typically, the body does a great job of effectively degrading histamine. However, some susceptible individuals may struggle with histamine breakdown due to high levels of pollen, leaky gut, genetics, hormones, or diet. DAO enzyme helps break down histamine in the gut. People who are deficient in DAO enzyme will be more prone to trouble breaking down histamine.

When the body is unable to effectively degrade histamine, you may experience symptoms of histamine intolerance. These symptoms vary widely and can cause typical allergy symptoms, fatigue, anxiety, and even menstrual cycle irregularities.

Anti-Histamine Foods

While no single food matches the antihistamine strength of over-the-counter drugs, there are some nutrients, antioxidants, and extracts that contain natural antihistamine properties.

Quercetin

Quercetin is an antioxidant found naturally in onions, broccoli, green or black tea, berries, and grapes. It is known to have anti-inflammatory benefits and may reduce histamine release (1).

Vitamin C

Vitamin C is a well-known nutrient that can strengthen the immune system and reduce inflammation. Vitamin C is also required to produce the necessary enzymes for histamine breakdown making it a crucial anti-histamine nutrient.

The foods containing the highest amounts of vitamin C include (2):

Red bell pepper
Oranges
Kiwi
Green bell pepper
Broccoli
Strawberries
Brussels sprouts
Grapefruit

Make sure you’re eating a diet rich in vitamin C for a healthier immune system and effective histamine breakdown.

Nettles Leaf Extract

Stinging nettles leaf is an herb that also has anti-inflammatory and antihistamine benefits (3). You can buy the dried leaves or flowers of stinging nettle and steep them into an herbal tea or add them to a bowl of soup.

Bromelain

Bromelain is the natural plant enzyme found in pineapple that is said to possess antihistamine properties. While pineapple is a nutrient-dense and delicious fruit, this anti-histamine food may be more effective for histamine intolerance when taken in higher amounts, as found in supplement form.

Hista Pro Supplement

Hista Pro is one of the most popular supplements for histamine intolerance and allergies because it contains all of these beneficial anti-histamine food ingredients and more!

Hista Pro

Natural & effective relief for seasonal allergies

$48.00

Is summary, foods with anti-histamine properties include:

Apples
Onions
Pineapple* (due to Bromelain)
Parsley
Blueberries
Olive oil

*We are aware that Root takes a different stance on "histamine liberators" than other practices and lists online. We purposely do not give our members "histamine liberator" food lists because there isn't consistency in these or any good studies showing that happens with these foods. Histamine is released in the digestion process from foods that contain histamine, influenced by the microbiome, and by the immune system reacting to food sensitivities. It is important to find and address your root cause and have your diet personalized.

Low-Histamine Diet

While anti-histamine foods have properties that may reduce histamine release or promote proper breakdown, the most effective overall diet for histamine intolerance is a low-histamine diet. Many foods contain various levels of natural histamine. These levels tend to increase in leftovers, fermented foods, and certain alcoholic beverages.

The foods to avoid on a low-histamine diet include:

Kombucha
Sauerkraut
Wine or beer
Aged meats or cheese
Olives
Vinegar
Canned meats/fish
Tomatoes
Ketchup
Avocados
Spinach

Besides the ones listed above, almost all fresh fruits, vegetables, meats, nuts, and seeds are safe to eat on a low-histamine diet plan. However, it’s best to eat leftovers within 24 hours or less as histamine content may increase the longer food sits. Cooking from home is also most effective as you can control which high-histamine ingredients to avoid in your recipes.

A low-histamine diet isn’t meant to be followed forever. Rather, it is meant to act as an elimination diet while you determine your own personal histamine threshold and work to address the root cause of your symptoms.

Finding the Root Cause

If you suspect that your symptoms may be triggered by histamine, you’ll want to investigate further to find the root cause.

Since there is not an overall test to diagnose histamine intolerance, it’s important to rule out other health conditions first, like autoimmune diseases or gut infections. Some of these conditions may be the underlying cause as higher levels of inflammation and leaky gut can impair your ability to breakdown histamine. A hormonal imbalance may also lead to histamine intolerance as estrogen is thought to activate histamine release from immune cells. As such, an estrogen imbalance may cause the body to release more histamine and lead to worsening symptoms.

Treating the root cause of your symptoms, especially if histamine related, may also include stress and lifestyle management, and eating an anti-inflammatory diet low in overall histamine content.

We help people find and treat the root cause of histamine intolerance in our functional medicine membership program.

Get to the Root at Home

Curious about where you should start your functional medicine journey?

Take our Get to the Root Quiz so you can start working towards reversing disease and optimizing your health at the Root cause.

Take the Get to the Root Quiz

Hashimoto's vs. Graves'

Root Functional Medicine — Thu, 08 Dec 2022 00:00:00 -0500

Hashimoto’s and Graves’ disease are both autoimmune thyroid disorders in which your immune system mistakenly attacks your thyroid gland. In this article, we’ll discuss the similarities and differences between these two conditions and how we approach treatment from a functional medicine standpoint.

Hashimoto’s vs. Graves’: What’s the Difference?

Hashimoto’s and Graves’ are both autoimmune disorders affecting the thyroid, a butterfly-shaped gland located at the front of your neck. In both of these conditions, the body creates differing antibodies that attack and damage the thyroid gland. In the United States, Hashimoto’s and Graves’ are the most common causes of hypo- and hyperthyroidism, respectively.

These disorders tend to have opposing symptoms, but they do share some similarities as well:

Diagnosis

To diagnose Hashimoto’s or Graves', your doctor will likely order a test to look at the levels of TSH and free T4 in your blood.

If you have hypothyroidism:

TSH is high
T4 is low or normal

If you have hyperthyroidism:

TSH is low
T4 is high

Functional medicine clinicians generally prefer a narrower and more optimal range for TSH (1.0 - 2.5 mlU/L) than conventional medicine standards. It is also important to test for thyroid antibodies, as this confirms the diagnosis of an autoimmune thyroid disorder.

Hashimoto’s antibodies:

Thyroid Peroxidase Antibodies (TPO Ab)
Thyroglobulin Antibodies (TG Ab)

Graves’ antibodies:

Thyroid Stimulating Immunoglobulin (TSI)
Thyrotropin Receptor Antibodies (TRAb)

Following antibody levels in people with autoimmune thyroid disorders can help us assess your response to the functional medicine treatment plan. We are able to do this for members of our functional medicine program. A Root Access membership unlocks self ordering of these tests with insights from the Root doctors on your results.

Advanced Thyroid Panel

TSH, Free T4, Free T3, Thyroid Peroxidase Antibodies, Reverse T3, Selenium

$90.00

Conventional Treatment

Conventional treatment of both of these autoimmune thyroid conditions is relatively straight-forward with a goal of replicating normal thyroid function by prescribing medication. In Hashimoto’s, your doctor may prescribe a pill that provides thyroid hormone to correct hypothyroidism. Conventional treatment for Graves’ usually involves prescribing a medication to slow down production of thyroid hormones to correct hyperthyroidism.

While thyroid medication often reduces most major symptoms, conventional treatment fails to treat the root cause of these conditions. This can lead to further problems down the road. For example, about 25 percent of people with one autoimmune condition end up developing an additional autoimmune disease, like rheumatoid arthritis or celiac disease (1). Plus, many individuals continue to experience symptoms despite taking thyroid medication and/or having a normal TSH level.

Functional Medicine Treatment

We recognize there are benefits to conventional treatments of Hashimoto’s and Graves’ disease, and there is a time and place to use medication. At Root, we will replace needed thyroid hormone for Hashimoto’s or work in tandem with the endocrinologist who is managing antithyroid medication for Graves’, while also working on root causes.

Conventional treatment is not your only option if you have these conditions. While Hashimoto’s and Graves’ disease vary in terms of diagnosis and symptoms, treatment from a functional medicine standpoint is rather similar because they both have an autoimmune component. Here are a few key areas we would target in patients who have an autoimmune thyroid condition.

Improve Gut Health

Poor gut health is a major contributing factor to the development of autoimmune thyroid disorders, which is why improving gut health is always a crucial treatment strategy. Plus, once an autoimmune disease is present, ongoing gut issues can worsen symptoms.

We use the 5R system to treat gut imbalances in Hashimoto’s and Graves’:

Remove bacterial overgrowth, pathogens, and foods that compromise gut health (added sugar, refined grains, alcohol, food sensitivities etc.)
Replace everything your body needs for optimal digestion, like stomach acid and/or digestive enzymes.
Repair the gut lining with healing nutrients like L-glutamine or immunoglobulin.
Reinoculate the gut with healthy bacteria via fermented foods and a probiotic supplement.
Rebalance your lifestyle to promote whole body health and reduce stress levels.

For this 5R system, we often recommend our Gut Health Bundle.

Gut Health Bundle

Our 3 most popular gut health supplements, bundled together for a 10% savings.

$182.00

Reduce Stress

Stress reduction and lifestyle management is crucial to treating Hashimoto’s or Graves’ disease. In fact, reducing stress may even lower thyroid antibody levels (2).

Because it is a natural part of life, we need to find a productive way to reduce the effects of everyday stress on our bodies.

Here are some effective ways to reduce stress hormone levels:

Spend time in nature. Just 20 minutes in nature can lower stress levels.
Keep a gratitude journal.
Implement mind-body practices to center yourself like yoga, prayer, or meditation.
Practice box breathing.
Invest in therapy to cope with stressful relationships, experiences, or trauma.

Balance Your Blood Sugar

We find that many of our patients with autoimmune thyroid disorders also have insulin resistance. Insulin resistance occurs when your cells become resistant to insulin, a hormone responsible for controlling blood sugar levels. Over time, this leads to higher levels of chronic inflammation in the body, which is especially detrimental to someone with Hashimoto’s or Graves’ disease.

A diet high in refined carbs, inflammatory fats, and added sugar worsens insulin resistance. On the other hand, an anti-inflammatory diet containing wholesome sources of protein, fat, and fiber improves your body’s sensitivity to insulin, balances your blood sugar, and provides the necessary nutrients to optimize thyroid function. At Root, we use a method called PFC Balance via The Root Plate™. PFC is a simple formula that ensures you have protein, fat, and fiber-rich carbohydrates on each plate. Read our article explaining our Hypothyroidism Meal Plan for examples of meals and snacks using the PFC method.

Replete Nutrient Deficiencies

Your thyroid plays a major role in various bodily functions and requires many different nutrients for optimal function. For example, zinc and selenium are required to make thyroid hormones and convert T4 into the active T3 version. Plus, some studies show selenium supplementation may lower thyroid antibodies (3). Vitamin C and vitamin E both provide antioxidant support to lower inflammation. You can boost intake of these nutrients by eating more fruits, vegetables, nuts, and seeds! However, some individuals may need additional supplementation to replete deficiencies or fill the gaps missing from their diet. In this case, we may recommend our Thyroid Support supplement, as it provides crucial nutrients for optimal thyroid function.

Thyroid Support

The perfect synergy of nutrients for thyroid health.

$45.00

Key Takeaways

Hashimoto’s and Graves’ disease are both autoimmune thyroid disorders. In the United States, Hashimoto’s is the most common cause of hypothyroidism, and Graves’ is the most common cause of hyperthyroidism. While treatment may vary between individuals, a functional medicine plan usually involves improving gut health, reducing stress, balancing your blood sugar, and boosting intake of thyroid supportive nutrients.

A New Way to Access Functional Medicine

Order your own labs and get the support you need. With Root Access, taking charge of your health through a root-cause, data-driven approach has never been easier.

Become an Access Member

Root Member Story: Gabriella

Root Functional Medicine — Sun, 02 Jun 2024 00:00:00 -0400

Background:

Gabriella had been labeled with IBS (irritable bowel syndrome) after visits to her primary doctor and gastrointestinal specialist. For years, she had dealt with bloating and loose stools multiple times per day. She used to plan her travel and work schedule around bathroom breaks whenever possible, but that didn’t prevent several very uncomfortable situations. To make matters worse, after returning to her primary doctor with lack of answers, she was given an anti-depressant/anti-anxiety medication as the solution, which only lead to side effects but no improvement. Gabriella had read about IBS and how most cases of IBS are actually caused by SIBO (a fact that her specialists were unwilling to investigate) and so she wanted a team who could help her evaluate and treat the root cause.

Enter Root:

Month 1:

In her extensive intake appointments with both her Root doctor and dietitian, we were able to discuss testing options including the possibility of a comprehensive functional stool test and a SIBO breath test. Gabriella chose to begin with the functional stool test, since in addition to testing for the microbial patterns of SIBO, we would also be able to test for yeast, parasites, inflammation, gut immunity, wheat sensitivity, H pylori and more.

We uncovered other symptoms that Gabriella had been ignoring, since they were overshadowed by the impact of her gastrointestinal symptoms. While we were awaiting stool testing results, Gabriella tried an elimination diet for 3 weeks, followed by a reintroduction of foods as a test for the next 2-3 weeks, guided by her dietitian.

Month 2:

Results of her functional stool test showed:

Parasite
Low IgA
Imbalance in the microbiome

Her Root wellness panel also showed:

Several nutrient deficiencies (common with prolonged diarrhea). In particular, deficiencies in zinc, vitamin B12 and CoQ10.

Her doctor sent in a prescription for a 3 day anti-parasite medication that is typically very well tolerated. Her dietitian helped her with food sources of her nutrient deficiencies and interpreting her trial of the elimination diet. It was revealed that corn may be a cause of worsening loose stools as well, so we decided to eliminate corn while improving her gut health.

We also started her on a Root supplement called Gut Health Protect which helps support her low IgA as well as being the best anti-diarrhea supplement we’ve ever tried.

Month 3-6

By day 3 of the anti-parasite medication, Gabriella was noticing an improvement in her stools. She was shocked that the brain fog she didn’t know she had was also going away. She was also feeling less anxious.

We continued to guide her through a personalized gut healing program through the next 3 months.

Month 7

Gabriella was able to travel and work without the constant worry about her bowels. She felt like a new person. Her only regret was waiting this long to invest in her health. She didn’t end up needing a SIBO breath test.

Her dietitian helped her re-introduce corn successfully since her gut was healing.

Month 8-12

Gabriella retested her stool test to make sure that her parasite was gone and her IgA was improved. Both issues had been resolved. (It’s fairly common to have low IgA from fighting off a parasite for some time.)

At month 12 when she renewed her membership, she completed a yearly root wellness panel - worth the entire cost of the membership, so she always had the detailed biomarker data plus the team to guide her through her wellness panel.

Get to the Root at Home

Curious about where you should start your functional medicine journey?

Take our Get to the Root Quiz so you can start working towards reversing disease and optimizing your health at the Root cause.

Take the Get to the Root Quiz

Fertility Diet To Improve Egg Quality

Root Functional Medicine — Sun, 18 Apr 2021 00:00:00 -0400

Whether you are planning to get pregnant soon, working through fertility treatments, or have suffered multiple miscarriages, focusing on egg quality during the preconception period is critical for all women trying to conceive. In this article, we’ll discuss the best fertility diet to improve egg quality.

Why Does Egg Quality Matter?

Contrary to men who continuously generate sperm, women are born with all the egg cells they’re ever going to have, and this number slowly declines with age. The quality of your remaining eggs also decline which can increase the risk of fertility issues and miscarriage.

While you cannot change the number of eggs you have, you can influence egg quality.

Three to four months before ovulation, an egg cell (also called a follicle) matures and grows dramatically in size. The growing follicle requires nutrients and energy from the surrounding environment. By improving your diet and lifestyle during this approximately 90 day time period before ovulation, you can improve egg quality and increase your chances of a healthy and successful pregnancy.

Fertility Diet to Improve Egg Quality

Research largely supports a Mediterranean-inspired diet for optimal fertility. Many aspects of this diet may also improve overall egg quality. The Mediterranean diet is rich in fruits, vegetables, nuts, seeds, beans, whole grains, and lean protein.

Protein + Fat + Carbs

Eating for blood sugar balance is one of the biggest components of a fertility diet. When you eat a meal containing carbohydrates, your pancreas releases a hormone called insulin to lower blood sugar levels back to normal. A poor diet high in added sugar and refined carbs will eventually cause your cells to stop responding properly to insulin. This is known as insulin resistance and can increase blood sugar levels and overall inflammation in the body. High blood sugar is a big problem for egg quality and fertility because it disrupts the balance of other reproductive hormones.

By following a simple formula of protein + fat + carbs at every meal and snack, you can properly balance your blood sugar levels. Aim to fill half of your plate with non-starchy vegetables like broccoli, leafy greens, bell peppers, and more. Then, fill one quarter of your plate with fiber-rich carbs, and the other quarter with a high-quality protein. Finally, top off your plate with 1 to 2 tablespoons of healthy fat.

Antioxidant Rich Foods

Antioxidants are molecules that protect your eggs from damage and oxidative stress. Unfortunately, women with conditions like polycystic ovary syndrome have higher levels of oxidative stress and lower antioxidant levels which may result in poor egg quality and fertility problems (1).

To improve egg quality and boost antioxidant levels, include a variety of antioxidant-rich foods in your fertility diet, like fruits and vegetables. Here are a few common foods containing high levels of antioxidants:

Berries (all kinds)
Apples
Dark leafy greens
Broccoli
Asparagus
Pecans
Walnuts
Red kidney beans
Spices (especially cinnamon, mint, oregano, and thyme)

The more colorful you make your plate, the better!

Seafood

The Mediterranean diet emphasizes multiple servings of seafood rich in healthy omega-3 fats. Omega-3 is an anti-inflammatory fat that is particularly beneficial for fertility and egg quality. In fact, some researchers have found that women with sufficient omega-3 levels typically have higher-quality embryos and are more likely to become pregnant (2).

Furthermore, most fish is rich in fertility-friendly nutrients like vitamin D, vitamin B6, iodine, and selenium.

To optimize omega-3 levels, aim to include two servings of fish every week in your fertility diet. The fish that are the highest in omega-3 (EPA and DHA) but lowest in mercury include: salmon, mackerel, anchovies, sardines, and herring.

Caffeine and Alcohol

Drinking large amounts of caffeine (> 400 mg or 4+ cups of coffee) per day may negatively affect fertility and even increase miscarriage risk (3). Plus, excessive caffeine can impact your sleep quality, so try to limit yourself to 1 to 2 cups of coffee per morning.

Heavy drinking is undeniably harmful for general health as well as egg health and fertility. Some studies found reduced fertility in women when consuming more than 14 drinks per week. However, there is less consensus on moderate alcohol consumption and its effect on fertility. Nonetheless, alcohol certainly does not promote egg health or fertility, so it’s best to limit alcohol intake or keep it to the occasional glass of wine to help set a romantic mood.

Take a High Quality Prenatal Vitamin

We believe in a food first approach, and this applies to fertility as well. However, while most women begin taking prenatal vitamins once they become pregnant, we recommend starting a prenatal at least three months before trying to conceive. If you were previously taking the birth control pill, start taking a prenatal as soon as possible, as the pill can deplete your body of many important nutrients needed for egg health and optimal fertility.

Another supplement, called coenzyme Q10, is critical for energy production inside the “power plants” i.e. mitochondria of your egg cells. If your egg can produce optimal energy, there is a greater chance for it to mature, fertilize, and successfully grow. In fact, one study found that a higher level of CoQ10 inside developing eggs was associated with higher-quality eggs and higher pregnancy rates (4).

You can purchase coenzyme Q10 from our Root Shop as well.

Best Fertility Diet for Egg Quality: Summarized

While your overall egg quantity declines as you age, eating a Mediterranean-inspired diet (especially in the 90 days before conception) may improve egg quality and optimize your fertility.

The Mediterranean diet is rich in vegetables, fruits, nuts, seeds, whole grains, and lean protein. Use the protein + fat + carb formula with lots of colorful non-starchy vegetables to balance your blood sugar and provide an antioxidant boost. Aim to eat at least two servings of fish per week to improve your omega-3 levels and lower inflammation.

Egg quality is particularly important for women in their late thirties to early forties; however, all women should focus on improving their diet and lifestyle in the preconception period to optimize fertility and future pregnancy outcomes.

Need more help? Our functional medicine doctors and dietitians help optimize fertility and dig for root causes in our functional medicine membership.

CoQ10

You can't produce energy without this key antioxidant

$59.00

Get to the Root at Home

Curious about where you should start your functional medicine journey?

Take our Get to the Root Quiz so you can start working towards reversing disease and optimizing your health at the Root cause.

Take the Get to the Root Quiz

Natural Treatment for Interstitial Cystitis

Root Functional Medicine — Mon, 22 Apr 2024 00:00:00 -0400

In the pursuit of symptom relief, many individuals seek natural treatment for interstitial cystitis. In this article, we’ll review treatment options for people with interstitial cystitis using a functional medicine approach.

What is Interstitial Cystitis?

Interstitial cystitis (IC), also known as painful bladder syndrome, is a chronic condition characterized by recurring discomfort or pain in the bladder and pelvic region. Severity of symptoms vary for each individual, ranging from mild discomfort to severe debilitating pain.

Symptoms of IC may include:

Pain in your pelvis
Urinary frequency and/or urgency
Pain during sexual intercoarse
Pressure or discomfort as the bladder fills
Pain relief after urinating

This condition significantly impacts the quality of life of those affected, as the symptoms can be debilitating, leading to disruptions in daily activities, work, and social life.

You are more likely to have IC if you are a woman, are over the age of 30, and if you have another chronic condition that causes pain (1). Common coexisting conditions include irritable bowel syndrome (IBS), fibromyalgia, endometriosis, and chronic pelvic pain syndrome. These conditions often aggravate the symptoms of IC, making management and treatment more challenging. Plus, differentiating IC from these other conditions can be a challenge.

Natural Treatment for Interstitial Cystitis

Conventional medicines and treatments play a crucial role in alleviating symptoms of IC; however, embracing natural therapies can offer complementary support. By using functional medicine, we help people with IC by identifying and treating the root causes, instead of symptoms alone. While the exact causes of IC is unknown, experts believe there are many contributing factors leading to underlying inflammation.

Eliminate Trigger Foods

Certain foods and beverages have been identified as common culprits in exacerbating bladder symptoms and avoiding them can significantly alleviate discomfort in people with IC.

We often recommend avoiding the most common trigger foods for IC:

Coffee (regular or decaf)
Tea
Soda/pop
Artificial sweeteners
Citrus
Spicy foods
Juices (including cranberry, grapefruit, orange, pineapple, & tomato)
Alcohol (beer, wine, champagne)

Many of these foods can trigger symptoms due to their acidic nature, which can irritate the bladder lining. However, it's important to note that triggers can vary from person to person. Keeping a detailed food journal can help you identify individual sensitivities and determine which specific foods worsen your symptoms.

Consider a Low Histamine Diet

An imbalance of histamine in the body can also be a trigger for IC. A trial of a low histamine diet may also be recommended. You can read more about histamine intolerance here.

Our dietitians at Root can help you carry out a personalized diet targeting root causes to gain insights into your unique triggers.

PFC diet (The Root Plate™)

We also suggest implementing the PFC meal planning method. This involves incorporating a balanced combination of protein, fat, and carbohydrates into each meal and snack. Together, these three nutrients can support tissue repair, absorption of essential vitamins, and optimal digestion. Plus, the PFC method also supports optimal blood sugar balance, which can reduce inflammation throughout the body.

Protein: beef, pork, seafood, poultry, eggs
Fat: olive oil, avocados, coconut oil, nuts, seeds
Carbs: fruit, sweet potatoes, brown rice, quinoa, oats, winter squash, beans, lentils, whole-grain bread
Non-Starchy Vegetables:broccoli, Brussels sprouts, cabbage, cauliflower, celery, cucumber, leafy greens, radishes, green beans, etc.

Non-starchy vegetables are a crucial component of the PFC method because they contain rich sources of fiber to feed healthy gut bacteria and antioxidants to reduce inflammation. Aim to eat at least 1 cup of non-starchy vegetables with each meal.

Adequate Hydration

While it seems obvious, most Americans fail to meet their daily fluid requirements. Plus, people with IC often limit their fluid intake to decrease pelvic discomfort and urinary frequency. However, adequate water intake dilutes toxins in the urine and flushes the bladder to reduce the risk of urinary tract infections. Adequate hydration can also reduce constipation, which can exacerbate symptoms of IC. While fluid needs vary, a good rule of thumb is to drink at least half of your bodyweight in ounces of water. For example, if you weigh 160 pounds, aim to drink 80 ounces of water per day.

Omega-3

Omega-3 (specifically, fish oil) is the healthy fat derived from oily fish like salmon, herring, and anchovies. Since interstitial cystitis is generally known as an inflammatory condition, omega-3 is a useful supplement because of its powerful anti-inflammatory benefits (2). To be most effective, omega-3 supplements should contain two key omega-3 fats derived from fish: EPA and DHA. In addition to eating fish at least twice per week, we may recommend taking around 1,000 mg of total fish oil (EPA + DHA) per day. Purchase Omega-3 from our Root Shop.

Omega 3

Fish oil that goes down easy and boosts Omega-3 levels

$59.00

Stress Management

Chronic stress is found in over 50 percent of individuals with interstitial cystitis (3). Stress is a factor within both the development and exacerbation of IC symptoms. While you can’t always eliminate the source of your stress, you can control how you react to stressful situations. Effective ways to manage stress include yoga or tai chi, meditation, breathing exercises, therapy, journaling, and more. Try to incorporate at least one stress reducing activity into your routine each day. Ashwagandha is also a helpful supplement to help reduce stress hormone (cortisol) levels.

Ashwagandha

Feel calm & relaxed with this powerful adaptogenic herb

$49.00

Optimize Gut Health

Studies indicate that the bacteria in your gut might affect your urinary system. Dysbiosis, or an imbalance in your gut bacteria, can negatively affect your immune system and lead to further inflammation. We use the 5R gut healing protocol with our members to optimize gut health. While specific protocols are individualized, we may recommend Gut Health Rebalance powder to someone with IC. This powder contains natural, active ingredients that soothe and restore the gut lining. It also contains aloe vera extract, which has shown in research studies to replenish the mucosal lining of the bladder in people with IC (4).

Gut Health Rebalance

Optimal gut health is only one scoop away

~~$75.00~~ Sold Out

Key Takeaways

By integrating natural treatments for interstitial cystitis aimed at treating the root cause of this condition, individuals with IC can have symptom relief and an improved quality of life. Effective strategies may include dietary modifications with an elimination diet, improving hydration, stress management, and lowering inflammation with supplements like omega-3 or aloe vera extract.

Get to the Root at Home

Curious about where you should start your functional medicine journey?

Take our Get to the Root Quiz so you can start working towards reversing disease and optimizing your health at the Root cause.

Take the Get to the Root Quiz

Feeling Wired

Root Functional Medicine — Thu, 22 Dec 2022 00:00:00 -0500

Many of our members report feeling “tired but wired.” While this feeling is more common now, it doesn’t have to be the new normal. In this article, we’ll discuss some possible root causes as to why you may be feeling wired and what interventions may help.

Feeling Wired: Root Causes

Chronic stress is oftentimes the underlying cause of feeling wired. However, overtime, untreated stress can cause other imbalances in the body that worsen this symptom and introduce other symptoms too.

Common symptoms of feeling wired may include:

Physically exhausted but unable to fall asleep
Brain fog
Nervous energy
Difficulty getting into a deep rest or relaxation state
Feeling as if your mind “won’t turn off”
Burnout
Needing caffeine frequently throughout the day

Let’s review some of the most common causes of these symptoms.

High Cortisol

Cortisol is a stress hormone produced by your adrenal glands. Cortisol levels vary throughout the day and are normally highest in the morning and lowest right before bedtime. In times of chronic stress, many individuals present with cortisol levels that are higher than normal throughout the day. If you find yourself feeling wired, your cortisol levels may be too high.

What May Help

Stress reducing exercises, like meditation, deep breathing, and journaling, are the most obvious yet effective way to lower cortisol levels. However, consistently sticking to these practices is often the hardest part. In order to maintain a habit, it must be relatively easy, enjoyable, and realistic. Start small! Even five minutes of deep breathing is effective. We like to use helpful apps like Calm or Headspace.

For people with high cortisol, we may also recommend adaptogen supplements. Adaptogens are herbs that have cortisol balancing effects. Ashwagandha is our favorite adaptogen to support a healthy stress response.

Low Progesterone

Progesterone is a calming reproductive hormone produced as a result of ovulation. Some conditions, like polycystic ovary syndrome (PCOS), may cause you to irregularly ovulate or not ovulate at all. Other women may ovulate but still produce inadequate amounts of progesterone. Symptoms of low progesterone may include feeling wired, insomnia, short menstrual cycles, spotting between periods, anxiety, and difficulty getting pregnant.

What May Help

You must ovulate in order to produce progesterone, so implementing tips to support healthy ovulation is crucial.

First of all, avoid restrictive or typical “low-calorie” diets. Your body needs a proper balance of protein, fat, and fiber-rich carbohydrates for optimal hormone balance. Our PFC Balance Method of meal planning helps you prepare meals and snacks that nourish your body and balance your blood sugar levels to encourage ovulation each month. If you have PCOS, consider a trial of Ovasitol, a research-backed supplement that helps women achieve more regular menstrual cycles. Finally, getting enough sleep, stress management, and movement throughout the day also supports healthy ovulation and progesterone levels.

Poor Sleep

While poor sleep is often a symptom of various root causes, it can also be a root cause on its own. Sleep is an incredibly restorative process for the body. But, did you know that up to 30 percent of Americans report sleeping six hours or less each night? Poor sleep is a major contributor to fatigue, insulin resistance, sugar cravings, and depression. Inadequate or poor quality sleep may also negatively affect hormone balance, your menstrual cycle, and an inability to “turn off your brain.”

What May Help

Implementing positive sleep habits is crucial to setting a healthy foundation for sleep quality, quantity, and not feeling wired. Beyond basic sleep hygiene, we may also recommend our Sleep Support supplement.

Sleep Support is a blend of calming herbs, like valerian root, and minerals, like magnesium, which promote quality sleep without causing drowsiness or the typical sleep “hangover.” Many of the ingredients in Sleep Support also aid in the production of a brain chemical called GABA, which helps you relax and get into a deeper sleep each night.

Sleep Support

Sleep deep without the sleep hangover

$35.00

Ashwagandha

Feel calm & relaxed with this powerful adaptogenic herb

$49.00

Thyroid Dysfunction

Both hypo- and hyperthyroidism can cause similar feelings to “tired but wired.” Hypothyroidism occurs when your body does not produce enough thyroid hormones to meet demand. Hyperthyroidism is when your body overproduces thyroid hormones.

What May Help

Ask your doctor to rule out a thyroid disorder by requesting a full thyroid panel to include: TSH, free T4, free T3, and (ideally) thyroid antibodies. Hashimoto’s and Graves’ disease are autoimmune thyroid disorders and the most common causes of hypo- and hyperthyroidism, respectively. Learn more about these conditions in our article: Hashimoto’s vs. Graves’.

We often order full thyroid panels on members of our functional medicine program.

Key Takeaways

Feeling wired is often the result of high cortisol levels, low progesterone, poor sleep, and/or thyroid dysfunction. Approaching this symptom from a functional medicine perspective may entail eating a balanced diet for your blood sugar, stress management, sleep hygiene, and supplements to support relaxation, like Sleep Support.

A New Way to Access Functional Medicine

Order your own labs and get the support you need. With Root Access, taking charge of your health through a root-cause, data-driven approach has never been easier.

Become an Access Member

MD/DO Led Care is a Game Changer

Root Functional Medicine — Sat, 25 Feb 2023 00:00:00 -0500

In functional medicine, we tend to work with the people who have either not been helped by the conventional medicine route, or who simply want more for their health.

Many times people who come to us have complicated stories and they have fallen through the cracks getting passed around from specialist to specialist with no one stopping to put the whole picture together. Sometimes we diagnose things that require conventional attention, but have been missed for these reasons. This is why it’s important to work with someone who trained for years and treated thousands of real patients. They will have the background to recognize when something needs further evaluation.

Being able to rule out or diagnose is an important first step, even before guiding through holistic therapies. For example:

What we very commonly diagnose that had been previously missed:

Hypothyroidism
PCOS (polycystic ovarian syndrome)
SIBO (small intestinal bacterial overgrowth)
Hormone imbalance and progesterone deficiency
Microbiome root causes such as yeast overgrowth, parasites, H pylori
Mold toxicity
Nutrient deficiencies
Insulin Resistance

Other conventional diagnoses we’ve found in Root members who were not getting answers before coming to Root:

Cushings Syndrome
"Unexplained Infertility" root causes like IgA deficiency, dysbiosis and HPA axis dysfunction
Pancreatic insufficiency
IBD, Crohn's or Ulcerative Colitis
Celiac Disease

Most of the time, we help members without the need to refer to conventional doctors. But, having an MD/DO background is still very helpful. For example:

","contentType":"icon"}" data-trix-content-type="icon" class="attachment attachment--content">

We can order the right labs and know how to interpret them based on your body’s physiology.

","contentType":"icon"}" data-trix-content-type="icon" class="attachment attachment--content">

We know how supplements can interact with medications.

","contentType":"icon"}" data-trix-content-type="icon" class="attachment attachment--content">

We know how to change a dose of thyroid medication to optimize function.

","contentType":"icon"}" data-trix-content-type="icon" class="attachment attachment--content">

We understand how hormones communicate throughout the body.

Root is also able to recommend the right specialists through our network when necessary.

Many of our new members have worked with other holistic practitioners in the past without success. Understandably, people want to know why we can help them when others before have not been able to help them achieve results.

We are very comfortable getting to the root cause and guiding you back to wellness, even if no one has helped you before.

Every member of our Root team was hand-chosen. We recruit nationally for the best of the best, with the following criteria:

A strong foundation in conventional medicine and education, as Board Certified MD/DOs. This means we can help you rule out other disease processes or establish diagnoses that other conventional doctors have missed in the past. We have the time and knowledge to put your whole picture together.
Our nutrition experts are registered dietitian nutritionists (RDNs) with extensive education and real hands on experience guiding people through customized functional nutrition recommendations.
Formal training in Functional Medicine from the Institute for Functional Medicine (IFM)
A track-record of success and passion in practicing root cause functional medicine
An empathetic and compassionate approach to care

We’re a conventionally and holistically trained team who works together to provide you the fullest support. Seeing our members improve to the point they did not think possible is why we do what we do.

Rooting for you

We believe in your innate ability to heal with the right team by your side. We’re looking forward to welcoming you to our Root community.

Get to the Root at Home

Curious about where you should start your functional medicine journey?

Take our Get to the Root Quiz so you can start working towards reversing disease and optimizing your health at the Root cause.

Take the Get to the Root Quiz

PCOS and Anxiety

Root Functional Medicine — Fri, 25 Mar 2022 00:00:00 -0400

People with polycystic ovary syndrome (PCOS) are particularly vulnerable to symptoms of anxiety. In fact, PCOS patients are about three times more likely to suffer from anxiety than the general population (1).

In this article, we’ll discuss PCOS and anxiety and provide tips to address the root causes to treat both of these conditions.

Why might PCOS cause anxiety symptoms?

There are a few different factors that may explain why women with PCOS experience more anxiety than the general population.

Issues with HPA Axis

The HPA axis is a communication pathway involving your hypothalamus, pituitary gland, and adrenal glands. Your hypothalamus and pituitary gland are located in the brain and your adrenal glands are located on top of each kidney. The primary function of your HPA axis is to regulate your response to stress by controlling a stress hormone called cortisol. While cortisol is normally produced in varying levels throughout the day, the HPA axis regulates what is commonly known as your “fight-or-flight” response. It is designed to manage short-term stressors. HPA axis dysfunction is a major root cause of PCOS and is often referred to as adrenal PCOS. In women with adrenal PCOS, we generally see higher cortisol and DHEA-S levels than normal. DHEA-S is an androgen (like testosterone) produced by the adrenal glands. Unfortunately, high cortisol and DHEA-S levels may be connected to anxiety disorders (1).

Hormonal imbalances

The hormonal imbalances caused by PCOS may contribute to increased anxiety. For example, progesterone is a reproductive hormone released after ovulation. Progesterone prepares the body for a potential pregnancy in the event that the released egg is fertilized. If the egg is not fertilized, progesterone production falls and a new menstrual cycle begins. Progesterone is known as your calming hormone and has many benefits like lowering anxiety and promoting healthy sleep. However, many women with PCOS have a progesterone deficiency due to lack of ovulation, luteal phase deficiency, or underlying hypothyroidism. By promoting regular ovulation with healthy hormone levels and correcting hypothyroidism, you may also see an improvement in your anxiety symptoms.

Dysbiosis

Researchers suggest imbalances in gut bacteria, or dysbiosis, may be the triggering factor in the development of PCOS (2). Interestingly, there is also a proposed relationship between dysbiosis and anxiety. Thankfully, interventions aimed to correct dysbiosis via diet, probiotics, or other gut health protocols show promising results in reducing anxiety symptoms (3).

How to Treat PCOS and Anxiety

In our practice, we solve PCOS problems at the root cause by using functional medicine and food with purpose. This is no different in our members with PCOS who also report anxiety. By treating the root causes of their PCOS, we often see significant improvements in related symptoms, like anxiety, as well. Here are some tangible actions you can start today to treat the root cause of PCOS and anxiety.

Balance cortisol levels

Most individuals with PCOS present with higher than normal cortisol levels. This is often the result of chronic stress and lifestyle habits. To reduce high cortisol levels:

Incorporate at least one stress-reducing activity into your daily routine like deep breathing, yoga, meditation, stretching, or journaling. Even five minutes makes a difference!
Aim to get at least seven hours of sleep each night and practice good sleep habits like avoiding afternoon caffeine, reducing screen time before bed, creating a bedtime routine, and sleeping in a cool, dark room.
Consider taking an adaptogen, like ashwagandha. Adaptogens are herbs that have cortisol balancing effects and may help reduce anxiety.

You can purchase our Root ashwaganda here:

Ashwagandha

Feel calm & relaxed with this powerful adaptogenic herb

$49.00

We know that life is busy and stressful sometimes. It’s not always possible to remove the stressful situations in your life, but it is possible to manage how we react and respond to these situations.

Promote regular periods

Irregular or absent periods are extremely common in women with PCOS. By incorporating interventions to encourage regular periods, you may see a reduction in your anxiety. From beginning to end, a healthy menstrual cycle typically lasts between 24 and 35 days with ovulation about halfway through this time period.

To encourage regular periods, we first recommend starting our PFC Balance Method. PFC is a simple meal planning formula that includes protein, fat, and high-fiber carbohydrates with each meal and snack. PFC is highly effective at treating insulin resistance, which is a major root cause of irregular periods in PCOS. Learn more about the PFC Balance Method.

Next, we often recommend adding Ovasitol into your supplement regimen. Ovasitol is a supplement designed for women with PCOS and is very helpful in promoting regular periods. Plus, one study showed Ovasitol may reduce anxiety in women with PCOS as well (4).

Improve gut health

Dysbiosis is a contributing factor to both PCOS and anxiety. While gut health is a complex topic, here are a few tips to encourage a healthy balance of gut bacteria:

Limit foods high in added sugar, like candy, pastries, and sugar-sweetened beverages.
Aim to eat at least 25 grams of dietary fiber per day.
Avoid unnecessary antibiotics.
Eat a diverse and colorful diet rich in fruits, vegetables, nuts, and seeds.

You may also consider taking a probiotic. Spore Probiotic is one of our most recommended probiotics because it actively treats dysbiosis. Learn more about Spore Probiotic.

Spore Probiotic

Resilient gut support

$64.00

Exercise

Physical activity can treat various root causes of your PCOS. For example, regular exercise can help balance insulin levels to correct irregular periods, improve blood sugar levels, boost your mood, and may even reduce anxiety (5). The best type of exercise is the one you will do consistently. This may include walking, cycling, yoga, strength training, swimming, and more.

Seek professional guidance

Functional medicine is an approach to treating health conditions by finding the root cause of your health issues. Mental health is especially important to consider in your overall health and quality of life. Many of our members work regularly with a therapist for various reasons. While treating the root cause of PCOS will greatly reduce or even eliminate some of your symptoms, there are many times in which participating in therapy is the most helpful solution to anxiety disorders.

PCOS and Anxiety: Takeaways

Women with PCOS are three times more likely to suffer from anxiety than the general population. PCOS may cause anxiety due to its effect on high cortisol levels, a progesterone deficiency, or dysbiosis of the gut. You can treat both of these conditions by implementing healthy lifestyle habits, using the PFC Balance Method for planning meals, and seeking professional therapy when needed.

Easy PCOS Lab Ordering

Our PCOS panel is designed to uncover the root causes of common PCOS symptoms like weight loss resistance, acne, skin and hair changes, low energy, and irregular periods. Join Root to get started.

Join Root

Functional Medicine for Anxiety

Root Functional Medicine — Tue, 07 Feb 2023 00:00:00 -0500

Anxiety is the most common mental health condition in the United States with around one-third of people reporting anxiety during their lifetime. Conventional medications and therapy, while helpful for many, only result in complete symptom resolution for an estimated 25 percent of individuals (1).

In this article, we’ll discuss a different approach using functional medicine for anxiety by treating possible root causes of this condition.

Functional Medicine for Anxiety

Functional medicine is an individualized and science-based approach that allows patients and practitioners to work together to find and treat the root cause of your anxiety. This requires a detailed understanding of your unique health factors. Unlike the conventional model, a functional medicine doctor spends adequate time with you at each appointment and in between to uncover root causes. This dedicated time and space to tell your story is exceptionally beneficial to both you and your provider.

Oftentimes, we find that one condition has many different causes. Let’s review a few of the most common root causes of anxiety.

Blood Sugar Imbalances

Have you ever experienced “hanger?” This is a perfect example of how your blood sugar can affect your mood and behavior. When your blood sugar drops, you feel anxious and jittery. This may occur when you skip breakfast or when your breakfast is too high in carbohydrates and/or too low in protein. Thankfully, there is a relatively simple solution to this underlying cause: the PFC method. Our sustainable PFC method using The Root Plate™ ensures you have a protein, fat, and fiber-rich carbohydrate with every meal and snack for optimal blood sugar balance.

Let’s review a simple day of meals and snacks using The Root Plate™ method:

Breakfast: scrambled eggs with spinach, avocado, and ½ cup berries
Snack: 1 sliced apple with peanut butter
Lunch: Greek salad with chickpeas, olives, feta cheese, and rotisserie chicken
Snack: 2 clementines and a handful of pepitas
Dinner: salmon with roasted sweet potatoes and veggies tossed in olive oil

Hormone Imbalances

Hormonal imbalance can also be a root cause of anxiety. For example, progesterone is a reproductive hormone produced by a woman’s body after ovulation. In a healthy menstrual cycle, progesterone should rise rapidly after ovulation and remain high until 1 to 2 days before your period. If you have low progesterone levels, you may feel more anxious in the week or days leading up to your period. Low progesterone levels are common in polycystic ovary syndrome (PCOS) and perimenopause. Additionally, imbalances in your thyroid hormones can also alter your mood. In a functional medicine plan for anxiety, we evaluate these hormone levels and form an appropriate treatment plan. Read more about anxiety and hormone imbalances.

Gut Health

There is a well-researched connection between your gut and your brain. In fact, the gut produces approximately 95 percent of all serotonin, your body’s natural “feel good” chemical (2). Serotonin works in your brain to regulate your mood (among other things). When serotonin levels are normal, you feel happier and calm. When your gut health is disrupted by low-grade inflammation, dysbiosis, and/or a leaky gut, serotonin production is negatively affected.

Here are a few interventions we may recommend to our members to improve overall gut health:

Eat at least 25 grams of fiber per day
Reduce or eliminate sources of added sugar
Eat a diverse diet with a variety of seasonal foods
Eliminate or greatly reduce alcohol
Avoid inappropriate or excessive use of antibiotics
Practice activating the vagus nerve

Small changes make a difference in your gut health, and you can modify the composition of your gut bacteria in as little as three days! To test your unique microbiome as well as other important gut health biomarkers, join our access membership to order the GI MAP test with Root doctor insights on your results.

We may also recommend supplements from our Gut Health Bundle to optimize digestion, soothe the intestinal lining, and repopulate the gut with beneficial bacteria.

Gut Health Bundle

Our 3 most popular gut health supplements, bundled together for a 10% savings.

$182.00

Nutrient Deficiencies

Many nutrients play an integral role in your nervous system and brain function. For example, vitamin B6, which is commonly found in chickpeas, salmon, and bananas, is required to make serotonin and a calming brain chemical called GABA. Supplementing with vitamin B6 may reduce self-reported anxiety (3).

Omega-3, an anti-inflammatory fat found in fish, also offers a protective role for mood disorders. In fact, one large review study concluded that test subjects who took omega-3 supplements reported less anxiety than the placebo group (4).

Other supplements in a functional medicine plan for anxiety may include magnesium for stress relief and sleep.

To evaluate your nutrient levels associated with anxiety, order the Root mental health panel via an Access Membership.

Mental Health Panel

RBC Magnesium Level , hs CRP, OmegaCheck (Omega 3 and 6 levels), Vitamin D level, Vitamin B12 level

$95.00

Magnesium Glycinate

Our favorite calming mineral that helps with over 300 functions in the body.

$34.00

Omega 3

Fish oil that goes down easy and boosts Omega-3 levels

$59.00

High Cortisol

Cortisol is a stress hormone produced by your adrenal glands. Its primary function is to prepare the body for a “fight-or-flight” response in times of stress or danger. Cortisol levels should vary throughout the day and are normally highest in the morning and lowest right before bedtime. However, in times of chronic stress, cortisol levels are often higher than normal. High cortisol levels can make you feel “tired but wired”, anxious, jittery, and irritable.

Mind-body practices, like meditation, deep breathing, and yoga, are the most effective way to lower cortisol levels. Fortunately, these same techniques also reduce reported anxiety (5). Therapy is another crucial solution for learning how to cope with past trauma and manage the stressors of everyday life that often lead to high cortisol levels. Lastly, we may also recommend adaptogenic herbs, like ashwagandha, which can reduce cortisol and reported anxiety in some individuals (6, 7).

Ashwagandha

Feel calm & relaxed with this powerful adaptogenic herb

$49.00

Key Takeaways

A functional medicine approach for anxiety can be an effective standalone or concurrent treatment for this common, yet often debilitating, mental health condition. Some possible root causes for anxiety include blood sugar imbalances, low progesterone, poor gut health, high cortisol, and nutrient deficiencies.

A New Way to Access Functional Medicine

Order your own labs and get the support you need. With Root Access, taking charge of your health through a root-cause, data-driven approach has never been easier.

Become an Access Member

Adrenal PCOS

Root Functional Medicine — Sat, 19 Mar 2022 00:00:00 -0400

Polycystic ovary syndrome, or PCOS, may affect up to 20 percent of all women, although an estimated 70 percent of women with PCOS may be undiagnosed (1). Most individuals with PCOS present with a primary cause of insulin resistance. However, a smaller group of women go undiagnosed likely because they present with a lesser known cause referred to as adrenal PCOS.

In this article, we’ll explain adrenal PCOS, how to test for it, and how to treat adrenal PCOS with a root cause approach.

What is adrenal PCOS?

You have two adrenal glands that sit on top of each kidney and produce stress hormones, like cortisol and adrenaline, and sex hormones like DHEA and testosterone. Stress, whether emotional or physical, causes your adrenal glands to release more cortisol, which inadvertently also increases DHEA-S levels. DHEA-S is an androgen, like testosterone, but is only produced by the adrenal glands. Between 20 to 30 percent of patients with PCOS have high DHEA-S levels (2). Cortisol and DHEA-S disrupt the balance of other hormones in your body that lead to PCOS symptoms like irregular periods, acne, and unwanted hair growth or hair loss.

Most women with PCOS have a root cause of insulin resistance and high testosterone levels. However, DHEA-S is often the only androgen found to be elevated on bloodwork in women with PCOS with an adrenal gland root cause.

How to test for adrenal PCOS

To evaluate for adrenal PCOS, we first remember the three diagnostic criteria for PCOS. Women must meet at least two of the following criteria for a definitive PCOS diagnosis:

Signs or symptoms of high androgens (acne, facial hair, unwanted hair growth or loss)
Irregular periods
Polycystic ovaries

Once PCOS is suspected, we dive deeper into finding the root cause by ordering labs to evaluate insulin resistance (fasting glucose, fasting insulin, hemoglobin a1c) and androgens (total testosterone and DHEA-S). For ideal ranges of these labs, refer to our article on PCOS and insulin resistance. If your labs for insulin resistance and testosterone appear within normal limits, look at your DHEA-S levels. Oftentimes, women with adrenal PCOS only present with high DHEA-S levels. We order these labs on many of our members, and may order additional saliva cortisol testing if appropriate.

You can test for Adrenal PCOS and other root causes using our PCOS lab panel, available to be drawn nationwide at Quest labs. When you order directly from Root, Root doctors will share insights on your results.

How to treat adrenal PCOS

The main focus for treating adrenal PCOS is to balance cortisol and reduce DHEA-S levels to within normal limits and encourage healthy hormones and regular periods. Here are a few interventions we may recommend for someone with adrenal PCOS:

Prioritize sleep quantity and quality

Sleep loss has significant health consequences, especially for individuals with adrenal PCOS. For example, poor sleep can increase cortisol levels (3). A simple yet profound intervention you can start today is to aim for seven to eight hours of sleep every night. Reduce sleep disruptors, like alcohol, close to bedtime and avoid drinking caffeine after 1pm. Try establishing a regular bedtime routine and avoiding electronic screens too close to bedtime. Supplementing with magnesium helps many of our members achieve more restful sleep as well.

PCOS Panel

$250.00

Magnesium Combo

Three forms of highly absorbable magnesium in one capsule.

$37.00

Stress management

Stress is a normal reaction to everyday pressures. Yet, over time, chronic exposure to stress without relief negatively impacts adrenal PCOS by increasing cortisol and DHEA-S levels. Simply put, you cannot heal your adrenal PCOS without prioritizing stress management. While we know you can’t always eliminate the source of your stress, you can control how you react to stressful situations. Effective ways to manage stress and proven methods for lowering cortisol include yoga or tai chi, meditation, spending time in nature, therapy, journaling, and more. Try to incorporate at least one stress reducing activity into your routine each day.

Resveratrol

Resveratrol is a plant compound, or polyphenol, that has antioxidant properties. Top food sources containing resveratrol include red wine, grapes, berries, and certain nuts. Some research suggests resveratrol may help lower DHEA-S levels in women with PCOS (4). In one study, the women given resveratrol supplements for three months experienced a 22 percent decrease in DHEA-S versus a 10 percent increase seen in the placebo group (5). Interestingly, resveratrol also decreased total testosterone by 23 percent and fasting insulin levels by 32 percent. A different PCOS study found resveratrol to lower levels of inflammation as well (6). Our adrenal PCOS supplement bundle includes resveratrol for the most effective results.

Our Root protocol for Adrenal PCOS supplements includes (shown below in a bundle):

Ashwagandha once per day to cultivate calmness (in the evening)
Resveratrol Plus one capsule twice daily for antioxidants and lowering DHEAS.
Magnesium Combo 2-3 tablets at bedtime for sleep and relaxation.

Adrenal PCOS Bundle

A bundle of calm

$144.00

Anti-Inflammatory Diet

The foods you eat are important in adrenal PCOS too. Aim to eat a colorful diet rich in fruits, vegetables, nuts, seeds, lean protein, and whole grains. Blood sugar fluctuations are a physical stressor that may increase cortisol levels. Prevent dramatic blood sugar fluctuations by increasing fiber in your diet, following “PFC” meal guidelines and including a protein, fat, and complex carbohydrate with each meal and snack. Learn more about planning PCOS meals.

Key Takeaways: Adrenal PCOS

Adrenal PCOS is a subtype of PCOS that is caused by high levels of DHEA-S and/or cortisol. Women with this type of PCOS may have normal testosterone and insulin resistance markers and only present with high DHEA-S levels.

Key interventions to treat adrenal PCOS include prioritizing healthy sleep and stress management, eating an anti-inflammatory diet, and considering supplements that may reduce DHEA-S, like resveratrol.

We treat Adrenal PCOS in our functional medicine membership program.

Get to the Root at Home

Curious about where you should start your functional medicine journey?

Take our Get to the Root Quiz so you can start working towards reversing disease and optimizing your health at the Root cause.

Take the Get to the Root Quiz

SIBO and Hypothyroidism

Root Functional Medicine — Fri, 04 Mar 2022 00:00:00 -0500

If you have hypothyroidism and gut issues, you may want to get tested for a condition called small intestinal bacterial overgrowth (SIBO).

In this article, we’ll explain the relationship between SIBO and hypothyroidism and how treating the root cause of each of these conditions can help you eliminate symptoms.

What is SIBO?

SIBO stands for small intestinal bacterial overgrowth and occurs when too many bacteria end up in your small intestine. While your gut is home to billions of bacteria, most of them are supposed to reside in the large intestine, or colon. SIBO may be caused by low stomach acid, an episode of food poisoning, or recurrent antibiotic use.

SIBO is associated with many different health conditions, like irritable bowel syndrome, acne, and hypothyroidism.

Testing for SIBO

The main test to diagnose SIBO is a breath test. In a SIBO breath test, you drink a specific syrup and provide breath samples at various time intervals. The bacteria in your small intestine feed on the syrup and produce hydrogen and/or methane gas. If the levels of gas are higher than the provided threshold, this may indicate a SIBO diagnosis. There are also different types of SIBO, so it is possible that a conventional breath test may miss the diagnosis.

The combination of symptoms plus looking at the microbiome can also be useful to make a clinical diagnosis of SIBO. A stool test may also help assess the bacteria in the large intestine to tell us if there are other gut issues like candida (yeast) overgrowth or parasites.

What is Hypothyroidism?

Hypothyroidism is a fairly common condition affecting nearly 12 percent of all Americans at some point in their life. Plus, women are five to eight times more likely to develop a thyroid condition than men (1). Commonly referred to as an “underactive thyroid”, hypothyroidism occurs when your thyroid gland does not make enough thyroid hormones to meet your body’s demand. Thyroid hormones regulate many vital body functions like metabolism, growth and development, heart rate, body temperature, and more.

An autoimmune condition called Hashimoto’s is the most common cause of hypothyroidism in the United States. Common symptoms of hypothyroidism include fatigue, brittle nails, thinning hair, weight gain, heavy or irregular periods, and cold intolerance.

Testing for Hypothyroidism

Your doctor can diagnose hypothyroidism with a simple blood test looking at your TSH and free T4 levels. A high TSH level with or without a low free T4 first confirms the presence of hypothyroidism.

The conventional range for a normal TSH level is approximately 0.5 - 4.5 mIU/L. However, functional medicine practitioners often prefer a narrower and more optimal range for TSH of 1.0 - 2.5 mlU/L. Using this smaller range may help to identify more thyroid problems, like Hashimoto’s. The additional presence of thyroid antibodies in your blood suggests a Hashimoto’s diagnosis in which the body’s immune system attacks the thyroid gland.

If you suspect a thyroid issue, it is important to request a full thyroid panel to include:

TSH
Free T4
Free T3
Thyroid Peroxidase Antibodies (TPO Ab)

SIBO and Hypothyroidism

Your thyroid hormones influence gut motility. This is the amount of time it takes for food to pass through the digestive tract. Without enough thyroid hormones, gut motility is slowed. Unfortunately, slow gut motility increases the risk of developing SIBO. Therefore, it may come as no surprise that SIBO is common in patients with hypothyroidism (2). One study found over 50 percent of the subjects with hypothyroidism also had SIBO compared to just 5 percent of healthy controls (3).

Treatment of SIBO and Hypothyroidism

Like all conditions, we strive to identify and treat the root causes of SIBO and hypothyroidism. Unfortunately, treating SIBO can be difficult and may require use of specific antibiotics and/or herbal antimicrobials. On the other hand, the treatment for hypothyroidism may seem relatively straight-forward with a simple prescription for thyroid hormone replacement. However, given that the most common cause of hypothyroidism is Hashimoto’s (autoimmune thyroid disease), we also focus on calming and supporting the immune system. If you suspect either of these conditions, we recommend speaking with your doctor. In the meantime, here are a few basic tips to support optimal thyroid function and gut health:

Eat regularly scheduled meals

Your intestines move food through the digestive tract with cyclic muscle contractions known as “cleansing waves.” These are essential movements that also propel bacteria through the intestines. To support optimal cleansing waves, avoid constant snacking or nibbling throughout the day. Instead, set regularly scheduled meals and snacks that will keep you full and satisfied. Depending on the individual, we may also recommend a form of time-restricted eating at night. Read more about intermittent fasting and hypothyroidism.

Support optimal digestion

Digestion is a multiple step process that requires adequate levels of stomach acid, enzymes, and bile. Low levels of these necessary digestive factors may cause or worsen SIBO. To support digestion, eat slowly and chew your food thoroughly. You may also consider using our digestive enzymes with each meal.

Root’s supplement protocol* for SIBO often includes:

Microbiome balance: 1 each morning before breakfast for one bottle to gently remove overgrowth.

Root Digestive enzymes: one with each large meal up to three times a day taken for about 3 months or as desired.

Gut Health Rebalance: for essential soothing and gut rebuilding nutrients, one scoop in water daily taken for about 3 months or as desired.

*We do NOT use this protocol in pregnancy. These statements have not been evaluated by the FDA. These products are not intended to "diagnose, treat, cure or prevent any disease.

Digestive Enzymes - discontinued

REBRANDING SALE! We’re making room for our new look. Save 20% at checkout with code REBRAND20.

$43.00

Gut Health Rebalance

Optimal gut health is only one scoop away

~~$75.00~~ Sold Out

Microbiome Balance

Gently Rebalance Your Gut

$54.00

In month two, we would start with a good probiotic and immunoglobulin combination to repopulate good bacteria and help the intestinal cells repair themselves, taken for about 3 months or as desired.

SIBO Probiotic

Say goodbye to bloating for good

$59.00

Increase dietary fiber

Fiber is the preferred source of fuel for your beneficial gut bacteria. Eating fiber-rich foods with our meals and snacks ensures the survival and growth of good gut bacteria. You should aim to eat at least 25 grams of fiber per day. The best sources of fiber generally include fruits, vegetables, legumes, nuts, and seeds. If you have trouble tolerating fiber, talk with your doctor about obtaining a SIBO test.

A note on Low FODMAP diets. Sometimes a lower FODMAP diet is used temporarily to help with symptoms. However, a Low FODMAP diet is not meant to be a long term solution and is often not necessary after treating root causes.

Limit added sugar

Added sugar disrupts your gut bacteria by feeding the harmful bugs and starving the good bugs.

The largest sources of added sugar in the standard American diet are sugar-sweetened beverages and desserts or sweet snacks. Aim to reduce or eliminate regular intake of these items. Examples of sugar-sweetened beverages include sweetened coffee, soda, juice, and sweet tea. Many beverages contain high amounts of sugar even if they are marketed as “healthy” options, so consider checking the “added sugar” line on the nutrition label as well.

SIBO and Hypothyroidism: Takeaways

SIBO occurs when too many bacteria end up in the small intestine. Hypothyroidism occurs when your thyroid gland does not produce enough thyroid hormones to meet the body’s demand. Individuals with hypothyroidism are more likely to also have SIBO. If you have hypothyroidism and gut symptoms, consider seeking further testing to rule out SIBO. We can help with this in our membership program. You can support optimal gut and thyroid health by eating regularly scheduled meals that are rich in dietary fiber, limiting added sugar, and supporting optimal digestion as needed with digestive enzymes, bile extract, and/or HCl.

Easy Thyroid Lab Ordering

Meet our Advanced Thyroid Panel

Biomarkers Tested: TSH, T4, Free T3, Free, Thyroid Peroxidase Antibodies, Reverse T3, Selenium

Get Started Today

Functional Medicine Dietitian

Root Functional Medicine — Tue, 02 Jan 2024 00:00:00 -0500

Functional medicine has been gaining traction for its personalized approach to understanding and treating the root causes of various health issues. Central to this root cause approach is nutrition. In this article, we’ll discuss the crucial ways in which our functional medicine dietitians support an individualized and effective functional medicine treatment plan.

What is a Registered Dietitian Nutritionist?

A registered dietitian nutritionist (RDN) is a highly trained and qualified healthcare professional specializing in the field of nutrition. RDNs are experts in translating scientific information about nutrition into practical advice to help individuals make informed and healthy choices about their food and lifestyle.

All RDNs must have a bachelor’s degree* (at a minimum) from an accredited academic program and undertake a supervised practice program. This internship, typically lasting 9 to 12 months, provides hands-on experience and practical training in various settings. Finally, all RDNs must successfully pass the national board examination for registered dietitians, and (if applicable) apply for state licensure. To keep up-to-date on the latest evidence-based research, RDNs must complete and submit a minimum of 75 hours of continuing education credits every five years.

*Effective January 1, 2024 all new registered dietitian nutritionists are required to obtain a master's degree to be eligible to take the credentialing exam.

What is a Functional Medicine Dietitian?

A functional medicine dietitian is a registered dietitian nutritionist with specialized training and experience in functional medicine. Learn more about the difference between conventional and functional medicine. However, what sets functional medicine dietitians apart is their inquisitive nature and their commitment to going beyond surface-level assessments. Instead of merely addressing symptoms, they explore the "why" behind the conditions, aiming to unravel the web of interconnected factors affecting an individual's well-being.

Let’s review a few more key differences between a general RDN and a functional medicine dietitian.

Collaboration

Unlike most conventional medicine models, functional medicine recognizes that nutrition is not just about calories; it is foundational to optimal health. Blood sugar balance, micronutrient status, gut health, and hormone health are intricately tied to what we eat. To practice functional medicine effectively, a collaborative effort between physicians and dietitians is key. At Root, our dedicated team of doctors and functional medicine dietitians work hand in hand, acknowledging the symbiotic relationship between proper nutrition and treating the root cause of your symptoms.

While dietitians cannot diagnose medical conditions, they play a crucial role in providing nutritional support and guidance. The collaboration between dietitians and physicians at Root ensures a comprehensive approach to patient care. Our dietitians can recommend appropriate supplements, certain functional foods and, when necessary, refer clients to our physicians for a formal diagnosis.

Functional Testing

Our functional medicine dietitians are also able to order and interpret functional tests related to nutrition. This includes blood sugar and insulin levels, nutrient assessments, gut health tests, and more. This expanded scope allows dietitians to gain a deeper understanding of a client's unique biochemical makeup and tailor nutritional interventions accordingly. Personalization is the main difference between functional and conventional nutrition. Learn more about how our dietitians may use functional nutrition with our members.

Beyond Food

You can eat a perfect diet, but still suffer from a multitude of symptoms due to high stress, poor sleep habits, and living constantly on-the-go. Not only do these factors play a huge role in your overall health, but they also have a bidirectional effect on your nutrition. A functional medicine dietitian will often ask about your lifestyle and help you brainstorm techniques to incorporate more healthy lifestyle changes and/or supportive supplements.

Functional Nutrition Case Study

Consider the case of a client with multiple food sensitivities. A conventional approach may recommend an elimination diet to identify their food triggers. While this may initially result in a reduction of symptoms, the client has to stay on a restricted diet in order to keep their symptoms at bay. Over time, they may notice that even the previously “safe” foods begin to cause digestive problems.

However, a functional medicine dietitian would guide this patient through a comprehensive gut healing protocol. This approach isn’t merely about avoiding trigger foods; it involves a personalized strategy to heal the gut lining, rebalance the microbiome, and address underlying issues contributing to food sensitivities. The goal in this approach is to treat the root cause of the client’s food sensitivities and allow for the most liberalized diet possible.

Key Takeaways

Functional medicine dietitians at Root play a pivotal role in unraveling the intricate relationship between nutrition and health. Our dietitians are trained in understanding the "why," using functional testing, and collaborating seamlessly with Root doctors to support an effective approach to reducing symptoms and optimizing the health of their clients.

Learn more about how to work with a functional medicine dietitian at Root.

Get to the Root at Home

Curious about where you should start your functional medicine journey?

Take our Get to the Root Quiz so you can start working towards reversing disease and optimizing your health at the Root cause.

Take the Get to the Root Quiz

IgG Supplements

Root Functional Medicine — Mon, 18 Sep 2023 00:00:00 -0400

While traditional methods like a balanced diet and healthy lifestyle remain fundamental in supporting health and overall wellbeing, there's growing interest in the potential benefits of using IgG to supplement your wellness plan.

In this article, we'll explore what IgG is, its role in the immune system, and the various advantages IgG supplements may offer.

What is IgG?

Immunoglobulin G, commonly referred to as IgG, is a type of antibody present in our blood. Its primary function is to identify and neutralize harmful substances like bacteria, viruses, and toxins. Essentially, IgG acts as a critical component of our immune system, helping us fend off illnesses and infections. IgG is the most abundant antibody in our bloodstream, making up around 80 percent of all antibodies.

IgG Supplements

IgG supplements, often derived from cow or pig sources, may provide several health benefits by supporting the immune system. Let’s review a few of the biggest benefits we see from using IgG in our practice.

Immune Support

IgG serves as a cornerstone of our immune defense. IgG supplements are believed to enhance the activity of IgG antibodies in our body, potentially improving our immune response against pathogens and reducing the frequency and severity of illnesses.

IgG antibodies contribute to immune health in several significant ways:

Providing long-term immunity by “remembering” previous encounters with viruses and bacteria
Neutralizing toxins produced by bacteria and viruses
“Tagging” pathogens to make it easier for immune cells to recognize and eliminate them

A large number of studies have shown that IgG supplementation can prevent gastrointestinal tract infections and upper respiratory tract infections (1).

Gut Health

While IgG is primarily associated with the bloodstream, it also plays a vital role in maintaining gut health. This is because the gut is home to nearly 70 percent of our immune system, known as gut-associated lymphoid tissue (GALT). When the integrity of the gut lining is compromised through dysbiosis, inflammation, or infection, larger food proteins or harmful bacteria may enter into the cell. This is known as a “leaky gut.” A leaky gut may cause an unnatural immune response and even trigger autoimmune disease.

In the gut, IgG serves several key functions to support gut health including:

Maintaining the integrity of the gut lining and preventing harmful substances from leaking into the bloodstream
Regulating the immune response in the gut and preventing unnecessary inflammation
Binding and neutralizing harmful bacteria in the gut

As a result of these functions, IgG supplements may help reduce or eliminate certain digestive symptoms, which we will discuss next.

Loose Stools

Some research suggests supplemental IgG may reduce diarrhea in both adults and kids with conditions like irritable bowel syndrome (IBS). In fact, one study reported that 68 percent of subjects with IBS (diarrhea prominent) had a significant reduction in symptoms (2). Subjects from another study reported fewer days with loose stools, abdominal pain, gas, and urgency when taking IgG supplements (3). Our Gut Health Protect supplement is known to significantly reduce or stop diarrhea with IgG and other immunoglobulin concentrates.

Gut Health Protect

Stops diarrhea in its "tracts."

$79.00

Reduces Bloating

Bloating may be a sign of dysbiosis–an imbalance of gut bacteria. Small intestinal bacterial overgrowth (SIBO) is a form of dysbiosis in which too many bacteria inhabit the small intestine. This can cause many symptoms like bloating, constipation/diarrhea, abdominal pain, and more. IgG supplements have shown promise in treating symptoms of SIBO, like bloating (4). Our SIBO probiotic is extremely effective in relieving symptoms of SIBO and supporting optimal digestion by offering a combination of IgG and research-backed probiotic strains.

SIBO Probiotic

Say goodbye to bloating for good

$59.00

Key Takeaways

IgG supplements have shown great promise in supporting the immune system and optimizing digestion, especially in individuals with IBS, diarrhea, and/or bloating concerns. We often suggest IgG in combination with a personalized functional medicine wellness plan for our members. However, we also highly recommend building a strong foundation for immune and gut health by following an anti-inflammatory diet, managing stress levels, and optimizing sleep hygiene.

Learn more about how we can treat your symptoms from the root cause with our comprehensive functional medicine membership program.

Get to the Root at Home

Curious about where you should start your functional medicine journey?

Take our Get to the Root Quiz so you can start working towards reversing disease and optimizing your health at the Root cause.

Take the Get to the Root Quiz

Ashwagandha for Hormones

Root Functional Medicine — Tue, 05 Mar 2024 00:00:00 -0500

Ashwagandha is a popular herb known for its ability to support hormone balance.

In this article, we’ll discuss the benefits of ashwagandha for hormones, particularly in reference to conditions like polycystic ovary syndrome (PCOS), high cortisol, anxiety, low sexual desire, and menopause.

Ashwagandha for Hormones

Ashwagandha is an adaptogenic herb used for centuries in Ayurvedic medicine. Adaptogens are herbs, roots, and other plant substances that help your body respond to stress and improve overall well-being. You may also see ashwagandha named as Withania somnifera or Indian ginseng. The literal meaning of the word ashwagandha is “smell of horse”. This name stems from the belief that a person taking the herb may improve stamina, strength, and energy.

Let’s review a few benefits of ashwagandha for hormones.

Polycystic Ovary Syndrome (PCOS)

Up to 70 percent of women with PCOS have some degree of insulin resistance. This happens when cells resist insulin, a hormone that regulates blood sugar levels after a meal. Insulin resistance can lead to many common PCOS symptoms like difficulty losing weight, weight gain, and irregular periods.

Fortunately, one review study found that treatment with ashwagandha significantly reduced blood sugar, hemoglobin a1c, and insulin levels (1). Read more about the benefits of ashwagandha for PCOS.

Cortisol

Cortisol is a stress hormone that is naturally produced by the body in varying amounts throughout the day. Typically, cortisol levels should be highest in the early morning hours and lowest right before falling asleep. However, chronic stress can cause unbalanced cortisol levels and lead to unwanted symptoms, like insomnia, irritability, and anxiety. A large study found that individuals taking ashwagandha extract reported improved sleep and increased mental alertness in the morning (2). This effect was strongest when taking at least 600 milligrams (mg) of extract per day for at least eight weeks.

Ashwagandha for Menopause

Ashwagandha adapts to the body's specific needs, helping to regulate hormonal fluctuations. This is particularly beneficial during perimenopause and menopause when estrogen and progesterone levels decline. While more research is needed, one small randomized study found that women taking 300 mg of ashwagandha twice per day reported significantly less perimenopause symptoms, like hot flashes, vaginal dryness, and brain fog (3).

Libido

Low sexual desire affects nearly 27 percent of women in their reproductive years and up to 53 percent of postmenopausal women (4). While the root causes of this symptom varies depending on the individual, many research studies show that ashwagandha can improve desire, arousal, lubrication, orgasm, and sexual satisfaction in women (5, 6). Ashwagandha may also improve sexual desire in men. Men with lower sexual desire taking 300 mg of ashwagandha twice per day had higher testosterone levels and greater improvements in sexual desire than men taking a placebo (7).

Anxiety

A group of research studies revealed that ashwagandha can notably decrease anxiety scores, sometimes by more than 50 percent (8). Interestingly, ashwagandha might offer benefits comparable to the widely used anxiety medication lorazepam (Ativan) but without the associated side effects (9). This herb is believed to alleviate anxiety through its ability to lower cortisol levels and mimic the effects of the calming neurotransmitter GABA in the brain. Read more about anxiety and hormone balance.

Thyroid

Thyroid hormones help to regulate everything from metabolism to your menstrual cycle. Low levels of thyroid hormones can indicate a condition called hypothyroidism. Unfortunately, one in eight women will develop thyroid problems during their lifetime (10). However, substances in ashwagandha may support thyroid health by increasing the secretion of thyroid hormones (T4 and T3) by the thyroid gland. Plus, it may also decrease the levels of thyroid stimulating hormone (TSH), which is often elevated in people with hypothyroidism (11).

Ashwagandha Dosing

Studies evaluating ashwagandha for hormones show the most benefit when taking about 300-600 mg twice per day. One study looking at the safety of ashwagandha found that doses up to 1,250 mg/day were well tolerated and safe (12). However, ashwagandha is not recommended or safe during pregnancy.

You can find Ashwagandha in our Root Shop. We suggest starting with one capsule (650 mg) once per day. While many people experience immediate benefits when taking ashwagandha, studies show most benefit when people took ashwagandha for at least 8 weeks.

Ashwagandha

Feel calm & relaxed with this powerful adaptogenic herb

$49.00

Key Takeaways

As women navigate the complex landscape of hormonal changes, incorporating ashwagandha into their wellness routine may offer a holistic approach to hormonal balance. Ashwagandha may support individuals with PCOS, anxiety, hypothyroidism, and low sexual desire. The adaptogenic properties of ashwagandha also help to support healthy stress levels which may further improve overall well-being and reduce stress-related symptoms.

Get to the Root at Home

Curious about where you should start your functional medicine journey?

Take our Get to the Root Quiz so you can start working towards reversing disease and optimizing your health at the Root cause.

Take the Get to the Root Quiz

Functional Medicine Migraines

Root Functional Medicine — Sat, 10 Aug 2024 00:00:00 -0400

Migraines are debilitating headaches that affect millions of people worldwide, often significantly impairing their quality of life. In fact, migraines are the second leading cause of disability worldwide (1). Functional medicine offers a holistic approach to understanding and treating migraines by addressing the underlying causes rather than merely managing symptoms.

In this article, we’ll review our functional medicine migraine approach, including possible root causes and treatment options.

What are Migraines?

Migraines are a type of headache characterized by intense, throbbing pain, usually on one side of the head. They often come with additional symptoms such as nausea, vomiting, and sensitivity to light and sound. Migraines can last from a few hours to several days and can be classified into several types:

Migraine Without Aura

This is the most common type of migraine, featuring headache pain with the possibility for nausea/vomiting, and sensitivity to light and sound.

Migraine With Aura

Also called a classic migraine, migraines with aura include visual or sensory disturbances such as flashing lights, blind spots, or tingling sensations before the headache begins.

Chronic Migraine

Chronic migraine is defined as having headaches on 15 or more days per month for more than three months, with at least eight days involving migraine-like headaches.

There are other classifications for migraines including menstrual migraines and migraines related to other conditions, like PCOS migraines.

Root Causes of Migraines

Unfortunately, there is not one underlying cause for all migraines. However, functional medicine aims to identify and address the root causes of migraines, which can vary from person to person. Understanding these underlying factors is crucial for developing an effective treatment plan.

Hormonal Imbalances

Hormonal fluctuations, particularly in women, are a common trigger for migraines. Changes in estrogen levels, such as those occurring during menstruation, pregnancy, or menopause, can provoke migraine attacks. Low serotonin levels and reduced serotonin production in the brain may also trigger migraines (2). Serotonin is known as the “happy” brain chemical. It is believed to act as a mood stabilizer among many other important functions.

Nutritional Deficiencies

Deficiencies in certain nutrients, such as magnesium, riboflavin (vitamin B2), and coenzyme Q10, have been linked to an increased risk of migraines. Ensuring adequate levels of these nutrients can be beneficial in migraine prevention and management.

Oxidative Stress

Researchers suggest that oxidative stress also plays a significant role in causing migraines.

Oxidative stress occurs when there’s an imbalance between harmful molecules called reactive oxygen species (ROS) and the body’s ability to neutralize them or fix the damage they cause. High levels of ROS can damage cells and tissues, including in the brain. This can lead to inflammation, which can trigger pain pathways and make the trigeminal nerve more sensitive, a major factor in migraines.

Functional Medicine Migraine Interventions

Functional medicine offers a range of treatment options aimed at addressing the root causes of migraines. These treatments are often personalized to meet the specific needs of the individual.

Anti-Inflammatory Diet

Our functional medicine dietitians may recommend dietary changes to incorporate nutrient-rich foods. An anti-inflammatory diet rich in antioxidants is particularly beneficial in supporting mitochondrial function and reducing oxidative stress. Plant-based foods, like fruits and vegetables, are generally the best sources of antioxidants. Learn more about a mitochondria diet.

We may also suggest appropriate supplements to further boost antioxidants and reduce oxidative stress, like CoQ10 and/or Omega-3 fish oil. A large review study found that people taking CoQ10 had reduced migraine days per month and reduced migraine duration than the control group (3). Omega-3 has been shown to reduce migraine duration and significantly increase antioxidant levels (4, 5).

Some individuals may also experience sensitivity to blood sugar fluctuations. To help maintain balanced blood sugar levels and potentially prevent migraines, we recommend incorporating protein, healthy fats, and fiber into each meal and snack.

CoQ10

You can't produce energy without this key antioxidant

$59.00

Omega 3

Fish oil that goes down easy and boosts Omega-3 levels

$59.00

Identifying Food Triggers

Common food triggers for migraines are aged cheeses, processed meats, chocolate, and alcohol (especially red wine). These foods typically contain higher levels of histamine, which can trigger migraines in certain individuals. Caffeine can also be a trigger, especially when consumed in large amounts or when regular caffeine consumption is suddenly reduced. We recommend gradually reducing or eliminating caffeine. Keeping a “migraine diary” can be helpful in identifying food and lifestyle triggers for migraines.

Magnesium

Magnesium is an essential mineral that plays a crucial role in reducing migraine headaches. Studies have shown that people who suffer from migraines have lower levels of magnesium (6). Additionally, a large review study found that people who took magnesium supplements reported significantly less migraine frequency and severity compared to the control group (7).

There are many different types of magnesium sold over the counter. The most common form is called magnesium oxide. While this can be effective in reducing migraines, this form of magnesium can also cause digestive side effects like cramping, diarrhea, and abdominal pain in certain individuals. Plus, studies show that magnesium oxide is not well absorbed. We recommend a better absorbed and well tolerated form called magnesium glycinate.

Magnesium Glycinate

Our favorite calming mineral that helps with over 300 functions in the body.

$34.00

B-Vitamins

Certain B vitamins have shown to significantly reduce migraines. For example, riboflavin (vitamin B2) has shown significant promise in research studies for preventing migraines. A large review study found that taking 400 milligrams (mg) of riboflavin every day for at least three months significantly reduced days, duration, frequency, and severity of migraine attacks (8). Niacin, folate, and vitamin B12 are also suggested to help treat migraines (9). While we often suggest a separate and higher dose of riboflavin than is typically found in multivitamins, you can find the rest of these B vitamins in our B-complex supplement.

B Complex

A blend of B vitamins all in ideal forms for efficient absorption.

$27.00

Sleep Quality

Poor sleep is associated with migraine headaches. Improving sleep hygiene and addressing sleep disorders can significantly impact migraine frequency and severity. Taking your magnesium supplement before bedtime can support better quality sleep in many individuals. Consider reducing screens at least an hour before bedtime and implementing a relaxing bedtime routine at the same time every night. If you have any symptoms of sleep apnea (loud snoring, excessive daytime fatigue, morning headaches, etc.) consider asking your primary care doctor about requesting a sleep study.

Key Takeaways

Migraines are complex and require a comprehensive approach to treatment. Functional medicine offers a promising pathway to preventing and treating migraines by addressing their root causes. Through personalized treatment plans that incorporate nutritional therapy, supportive supplements, lifestyle changes, and other holistic approaches, individuals can find relief and improve their quality of life.

If you suffer from migraines, learn about our functional medicine program to explore these options and develop a tailored plan to address your unique needs.

Get to the Root at Home

Curious about where you should start your functional medicine journey?

Take our Get to the Root Quiz so you can start working towards reversing disease and optimizing your health at the Root cause.

Take the Get to the Root Quiz

Hypothyroidism Meal Plan

Root Functional Medicine — Sat, 12 Mar 2022 00:00:00 -0500

Hypothyroidism affects nearly 12 percent of all Americans at some point in their life. Hypothyroidism occurs when your thyroid gland does not make enough thyroid hormones to meet the body’s demand. Common symptoms include fatigue, weight gain, difficulty losing weight, brittle nails, and irregular periods.

In this article, we’ll explain how to prepare a hypothyroidism meal plan for optimal nutrition and results.

The Root Plate™ Method

Our patented nutritional chart, The Root Plate, uses protein, fat, carb (PFC) balance, which is the first essential tool in a hypothyroidism meal plan. PFC is a simple formula that ensures you have protein, fat, and fiber-rich carbohydrates on each plate. This method may assist in weight loss, if appropriate, as it promotes optimal blood sugar balance, satiety between meals, and reduced sugar cravings.

Protein

Aim for about 20 grams of protein for each meal. This is about 3 ounces or the size of a deck of cards. If possible, prioritize high-quality sources like grass-fed beef, pasture-raised pork and eggs, and wild-caught salmon/seafood. Animal proteins are rich in essential thyroid nutrients like vitamin B12, iron, and zinc.

Fat

Healthy fats provide anti-inflammatory omega-3 fatty acids, minerals for thyroid hormone production, and promote satisfaction between meals. Healthy fat sources include olives, avocados, coconut oil, nuts, and seeds. With oils and seeds, aim for about 1-2 tablespoons with each meal. For avocados, olives, and nuts, aim for ¼ cup per meal. Brazil nuts are particularly rich in selenium, and pumpkin seeds or cashews are rich in zinc. These are two minerals which are required for thyroid hormone production and converting T4 into the active T3 thyroid hormone. We love using pumpkin seeds in our Root Farmacy® digital meal recipes, like the Apple Chicken Burger and Ancho Chile Pot Roast!

Carbohydrates

Fiber-rich carbohydrates are essential for satiety, gut health, and long-term success. Choose carbohydrate sources that are minimally processed and high in fiber like fruit, potatoes, brown rice, quinoa, oats, winter squash, beans, and lentils. One serving of carbohydrates is about ¼ to ½ cup per meal.

Non-Starchy Vegetables

In addition to the Root Plate Method, non-starchy vegetables are a crucial component to your hypothyroidism meal plan. Non-starchy vegetables contain rich sources of fiber to feed healthy gut bacteria, antioxidants (or phytonutrients) to reduce inflammation, and nutrients to support thyroid hormone production. A healthy gut is essential for optimal thyroid health because this is where the conversion of T4 into the active T3 thyroid hormone occurs. Aim to eat at least 3 cups of non-starchy vegetables per day. Since each vegetable provides different nutrients, include a colorful variety to your meals and snacks each day. An easy way to incorporate diversity throughout the year is to focus on eating seasonal produce. Plus, eating seasonally often saves you money as these vegetables are usually on sale at your local grocery store!

Non-Starchy Vegetables: leafy greens, Brussel’s sprouts, broccoli, cauliflower, okra, tomato, bell peppers, cucumber, zucchini, green beans, mushrooms, onions etc.

Consider Gluten-Free

Gluten is the name of a group of proteins found in grains like wheat, barley, and rye. Everyday foods that commonly contain gluten include pasta, bread, crackers, cookies/pastries, cereal, and beer. While not everyone necessarily needs to follow a gluten-free diet, we do recommend a gluten restriction in individuals with Celiac disease, gluten sensitivity, and autoimmune thyroid disease (Hashimoto’s). Hashimoto’s is the most common cause of hypothyroidism in the United States. In this condition, the immune system mistakenly attacks your thyroid gland causing progressive damage and inflammation which eventually leads to hypothyroidism. Some studies have shown benefits in using a gluten-free diet with Hashimoto’s and other autoimmune conditions (1, 2, 3). All of our Root Farmacy® meal recipes are gluten-free to provide a healthy option for individuals needing this alternative.

If you are attempting to identify other common food sensitivities that may be causing inflammation that can affect Hashimoto’s Thyroid, an elimination diet may be used. An elimination diet is a short term restriction of the most common food sensitivities, followed by a gradual reintroduction of each food.

Caffeine and Alcohol

Caffeine, especially late in the day, can disrupt sleep patterns. A healthy lifestyle, which includes adequate sleep routines, is crucial to treating hypothyroidism. For this reason, we recommend avoiding caffeine after 12 noon. Alcohol can also disrupt sleep patterns, provides “empty” calories, and overall does not provide many health benefits. We recommend limiting alcoholic beverages to no more than one or two drinks per week.

Hypothyroidism Meal Plan Ideas

If you have hypothyroidism, it is crucial to eat enough calories and nutrients to support your body’s needs. Extreme calorie or nutrient restriction, as seen in many popular fad diets, has a negative impact on your thyroid function. For instance, short and long-term dieting can increase your reverse T3 levels and may result in a 50 percent reduction in your active T3 hormone (4). Too much reverse T3 and/or too little active T3 hormone can worsen hypothyroidism and make weight loss even more difficult. Curious about intermittent fasting? Read our article on intermittent fasting and hypothyroidism.

A high-quality hypothyroidism meal plan should include adequate amounts of protein, fat, carbohydrates, and phytonutrients from non-starchy vegetables.

Breakfast

Aim for at least 20 grams of protein with each breakfast. If you find yourself running short on time in the morning, consider meal prepping on Sunday!

Overnight oats with nuts/seeds, berries, collagen powder, and plant-based milk
Veggie-rich egg bake with roasted sweet potatoes or winter squash
Sauteed chicken sausage hash with bell peppers, spinach/kale, sweet potatoes, avocado

Lunch

We love using our doctor and dietitian designed Root Farmacy® meals for a nourishing lunch! These recipes that we include in our functional medicine programs are gluten-free, dairy-free, and rich in nutrients important for thyroid health, like vitamin B12, zinc, and selenium. Plus, we use local and seasonal produce whenever possible.

Afternoon Snack

Adding an afternoon snack helps to keep your energy levels high and prevents blood sugar dips that may lead to sugar cravings.

Fruit and nuts or nut butter
Carrot/pepper strips with hummus or guacamole
Sardines on a handful of seed-based crackers
Root Reset Protein Powder mixed with water or a plant-based milk

Root Reset Protein Powder Chocolate

Protein with super powers

$79.00

Dinner

Aim to eat dinner at home at least 5 days out of the week. However, consider what is most realistic for your lifestyle and long-term success. If you currently eat out most days of the week, consider setting a goal to eat at home (or dinner prepared at home) at least two days per week and build up from there. When planning meals, remember the Root Plate Method and include a protein, fat, carbohydrate, and non-starchy vegetable with each meal.

Egg roll in a bowl with ground pork, cabbage, carrots, cashews, and rice or quinoa
White chicken chili in the crockpot with beans, celery, carrots, and bell peppers
Roasted sheet pan salmon with sweet potatoes and seasonal vegetables topped with pumpkin seeds

Tip: Dish up your plate and store leftovers before eating your dinner to ensure you have a nutritious lunch option for the next day!

Hypothyroidism Meal Plan Takeaways

Your best chance at long-term success is to practice meal planning and cooking every day! This may look different for each person. However, an effective hypothyroidism meal plan includes adequate calories, protein, fat, and carbohydrates. Aim to eat at least 3 cups of non-starchy vegetables per day, and consider trialing a gluten-free diet, especially if you know or suspect you have Hashimoto’s. We’re here to help! Check out our Functional Medicine memberships which include digital meal plans for easy and healthy meals designed specifically for optimal thyroid health.

Get to the Root at Home

Curious about where you should start your functional medicine journey?

Take our Get to the Root Quiz so you can start working towards reversing disease and optimizing your health at the Root cause.

Take the Get to the Root Quiz

Functional Medicine for Companies

Root Functional Medicine — Sun, 26 Jan 2025 00:00:00 -0500

As healthcare costs continue to rise, companies are searching for innovative ways to reduce expenses while improving employee well-being. Conventional approaches often focus on managing symptoms rather than addressing the root causes of chronic conditions. However, functional medicine offers an effective solution by prioritizing prevention, personalized care, and addressing underlying root causes. This proactive approach not only improves employee health outcomes but also reduces the long-term financial burden of healthcare costs for employers.

In this article, we’ll explore how functional medicine can benefit employers by fostering a healthier workforce and reducing healthcare spending costs.

Conventional vs. Functional Medicine

To better understand the benefits of functional medicine for employees, it’s important to highlight the key differences between conventional medicine and a functional approach.

Conventional Medicine

Focus: Symptom management through standardized protocols. Conventional medicine is best used for acute injuries, emergencies, or life threatening situations requiring immediate intervention.

Strengths:

Excels in acute and emergency care, such as surgeries or trauma.
Offers specialized expertise for specific conditions (for example: cardiology, neurology).

Limitations:

Time constraints due to insurance-driven models often limit patient visits to 15 minutes or less.
Tends to overlook root causes of chronic illnesses, focusing on only treating symptoms.
Overreliance on medications can lead to side effects, ongoing health issues, and missed diagnoses.

Functional Medicine

Focus: Addressing root causes of health issues with personalized, patient-centered care. Functional medicine is ideal for managing chronic conditions, promoting overall wellness, and preventing disease.

Strengths:

Longer appointment times allow clinicians to take an in depth health history and address all concerns.
Uses advanced lab testing to assess hormones, gut health, nutrient levels, and more.
Treatment plans prioritize nutrition, lifestyle modifications, and sustainable health improvements.
Proven results: 98% of Root members report reduced symptoms and improved quality of life within the first year.

Limitations:

Healing requires time and dedication, with results often taking months. Per case reviews at Root, most members were reducing or eliminating medications by 6 months of working together.
Many treatments are not covered by insurance, requiring an upfront investment. By partnering directly with employers with transparent costs and reducing administrative overhead that is typical with insurance-based care, Root saves people and employers on overall costs, despite not using insurance.

The Cost of Chronic Illness

An estimated 60 percent of American adults live with at least one chronic disease, while more than 40 percent manage two or more chronic conditions (1). A chronic disease is a long term health condition that typically progresses slowly and requires ongoing management. Up to 80 percent of chronic diseases, including many cases of type 2 diabetes, heart disease, and certain cancers, are preventable through improved diet, physical activity, and other lifestyle interventions.

For individuals, chronic illness often means a lifetime of medical appointments, prescription medications, and various specialist referrals, which can lead to significant financial strain for both individuals and employers. For example, people with diabetes spend over $12,000 annually on related medical expenses, more than double what those without diabetes pay (2).

For employers, the cost of chronic disease also accounts for lost productivity due to sick days, reduced performance, and disability claims. For example, heart disease alone is estimated to cost American companies an estimated 156 billion annually from reduced productivity (3).

Functional Medicine to Reduce Employer Healthcare Costs

Companies experience a significant financial burden from rising healthcare costs, particularly when it comes to managing chronic conditions. Functional medicine offers a proactive, root cause approach that can help reduce these costs in several ways:

Eliminating Unnecessary Referrals and Procedures

In conventional medicine, employees with unresolved symptoms are often referred from one specialist to another, leading to repeated tests, procedures, and higher costs without clear answers. Functional medicine takes a comprehensive view of health by addressing interconnected systems to uncover root causes. This reduces the need for excessive referrals and duplicate procedures, such as unnecessary repeat colonoscopies. In a pilot study, Root Functional Medicine reduced healthcare claims by 45 percent in one year.

Lowering the Cost of Chronic Disease

Chronic conditions are a major driver of healthcare spending, with costs stemming from emergency room visits, hospitalizations, and ongoing management. Functional medicine prioritizes prevention and lifestyle interventions to address and often reverse chronic conditions, reducing these costs significantly. For example, by normalizing blood sugar levels in employees with prediabetes, employers can prevent the progression to diabetes and its associated expenses.

Reducing Medication Dependence

Conventional care often relies on prescription medications to manage symptoms, leading to long term costs. Functional medicine may use medication in certain instances. However, this approach focuses primarily on personalized treatment plans that emphasize nutrition, lifestyle changes, and targeted supplements, often minimizing the need for costly prescription medications. For example, one Root member with psoriasis and psoriatic arthritis was able to get off of their Otezla medication ($5,000 per month) in eight months of working with our Root doctor and dietitian. Root has hundreds of similar case stories.

Lower Lab Costs

Functional medicine labs, such as those offered at Root, are often significantly less expensive than traditional labs while providing deeper insights into chronic disease and health optimization. This cost effectiveness benefits both employers and employees, allowing for earlier interventions that prevent expensive complications and repetitive lab draws.

Key Takeaways

Functional medicine not only improves employee well-being but also reduces unnecessary healthcare spending, making it a cost effective investment for employers. Root Functional Medicine works with companies nationwide via telehealth and lab testing to offer advanced benefits and decreased healthcare costs.

Empower your employees to lead a healthier and happier life by making holistic healthcare more affordable for them. Learn more here.

Bring Root to your Company

Root delivers clinically validated functional medicine for top-performing teams. Transform your team’s health and your company’s health spend today.

Learn More

How to Heal Gut from Gluten Damage

Root Functional Medicine — Mon, 07 Aug 2023 00:00:00 -0400

Gluten is the name for a group of proteins found in grains like wheat, barley, and rye. While gluten improves the texture, moisture, and elasticity of bread and other baked goods, some people experience unwanted symptoms after eating gluten-containing foods.

In this article, we’ll discuss the most common cause of gluten-related damage and how to heal your gut after diagnosis.

Celiac Disease

Celiac disease is an autoimmune disorder in which a person’s immune system mistakenly attacks the lining of their small intestine after eating gluten-containing foods. Only one percent of the population has this condition; however, experts suspect that many people remain undiagnosed. Plus, around 25 percent of individuals with one autoimmune disorder will eventually develop a second autoimmune condition (1).

Symptoms of celiac disease can vary significantly, and some individuals may experience mild symptoms or even remain asymptomatic.

Common celiac symptoms we see in our Root members include:

Digestive problems i.e. constipation or diarrhea, abdominal pain, bloating
Unexplained weight loss
Nutrient deficiencies (iron, B-vitamins, zinc, etc.)
Fatigue
Skin issues
Mood disorders
Infertility and/or recurrent miscarriages

Unfortunately, it is estimated to take 6 to 10 years from the onset of symptoms for a person with celiac disease to receive a proper diagnosis.

Diagnosis and Treatment

Your doctor can screen for celiac disease with a blood test to look for antibodies called anti-tissue transglutaminase (tTGA). We also offer this test in conjunction with our functional medicine lab testing at Root.

Once diagnosed, the primary treatment for celiac disease is strict adherence to a gluten-free diet. Removing gluten allows the intestinal lining to begin to heal. When following a proper gut healing protocol, it may take up to a year to fully heal your gut from gluten damage.

If you have removed gluten from your diet but continue to experience symptoms, there may be other underlying gut issues that need to be addressed. For example, food sensitivities are common in people with celiac disease because of the “leaky gut” that occurs as a result of this condition. We can test for additional food sensitivities and create custom meal plans based on those results by using MRT food sensitivity testing for our members.

Maintaining a gluten-free diet requires careful attention to avoid cross contamination, which occurs when gluten-containing foods come into contact with gluten-free foods or surfaces.

If you have celiac disease and follow a gluten-free diet but suspect delayed healing, pay close attention to these causes of cross contamination:

Shared kitchen surfaces where gluten-containing foods are also chopped/prepared
Toasters and toaster crumbs
Shared condiments (like peanut butter) that have been used with gluten-containing foods and then double-dipped with the same knife
Dining out at restaurants that do not have a separate gluten-free prep area
Foods with “hidden” gluten like soy sauce, soups/gravy mixes, french fry seasoning, and bottled marinades.

Our Root dietitians can help you find hidden sources of gluten and cross contamination in your diet.

Correcting Nutrient Deficiencies

Due to the malabsorption caused by the damaged intestinal lining, individuals with celiac disease are at risk of several nutrient deficiencies. For example, iron deficiency is common in celiac disease. Iron-rich foods such as lean red meat, white beans, spinach, and lentils can help address this deficiency. We may also recommend our gentle iron supplement that can raise iron levels without the usual digestive discomfort of this mineral.

Vitamin D is another nutrient commonly deficient in people with celiac disease. While some dairy products offer vitamin D, individuals with celiac disease may not tolerate dairy (especially in the initial stages of diagnosis and treatment). We find that most people require at least 5,000 units of vitamin D daily, but we prefer to recommend doses based on your own vitamin D blood levels.

Furthermore, most packaged gluten-free foods are high in added sugar and low in nutrient value. After receiving a diagnosis, you may be tempted to stock up on gluten-free bread, cookies, cereal, and more.

However, in order to optimize gut healing and overall well-being, we recommend prioritizing naturally gluten-free foods and following an anti-inflammatory diet that is rich in fruits, vegetables, lean proteins, nuts, seeds, and gluten-free whole grains & starches (like quinoa, sweet potatoes, & brown rice).

Vitamin D3/K2 Liquid

Increased energy & improved mood is just a drop away.

$36.00

Gentle Iron

Finally an iron that goes down easy

$18.00

Specific Nutrients for Gut Healing

Apart from eliminating gluten, specific nutrients can play a crucial role in promoting gut healing. These nutrients aid in repairing the damaged intestinal lining and supporting overall digestive health:

Zinc is crucial for immune function and gut healing. Foods like oysters, beef, and pumpkin seeds are good sources of zinc.
L-glutamine is an amino acid known for its role in gut repair and rebuilding the intestinal lining. Our Gut Health Rebalance powder contains glutamine, zinc, and other soothing ingredients to optimize gut health.
Probiotics are usually one of the last steps in a gut healing protocol, but are essential to supporting a healthy gut microbiome.

Note: All supplements in the Root shop are gluten-free.

Spore Probiotic

Resilient gut support

$64.00

Gut Health Rebalance

Optimal gut health is only one scoop away

~~$75.00~~ Sold Out

Key Takeaways

Celiac disease is a serious autoimmune disorder that requires lifelong management through a strict gluten-free diet. While healing the gut after removing gluten can take time, adhering to a nutritious diet, correcting nutrient deficiencies, and supporting gut health with a proper gut healing protocol can aid in the recovery process. Whether you are still investigating your symptoms or have lived with celiac disease for years, our Root functional medicine team is here to support your health goals and help you treat the root cause of your symptoms.

A New Way to Access Functional Medicine

Order your own labs and get the support you need. With Root Access, taking charge of your health through a root-cause, data-driven approach has never been easier.

Become an Access Member

At-Home Cortisol Test

Root Functional Medicine — Mon, 30 Sep 2024 00:00:00 -0400

Cortisol, often called the "stress hormone," plays a vital role in controlling how our bodies respond to stress, manage energy, and maintain overall balance. When cortisol levels are too high or too low, it can lead to various health problems. At-home cortisol tests offer a convenient way to monitor your hormone levels throughout the day. In this article, we'll explain the benefits of the at-home cortisol test we use at Root, what it measures, and how it can help you address the root cause of your symptoms.

What is Cortisol?

Cortisol is a steroid hormone produced by the adrenal glands, located on top of each kidney. Cortisol controls various functions, including metabolism, immune response, and blood sugar levels. In response to stress, cortisol levels rise, providing the body with the energy needed to cope with the stressful situation. While cortisol is essential for health, both excessively high and low levels can lead to various health problems.

High Cortisol

Chronic stress is a common cause of high cortisol in the United States, although conditions like Cushing’s syndrome, adrenal tumors, and even some medications can also cause elevated cortisol. High cortisol levels can lead to:

Weight gain, particularly around the abdomen and face
High blood pressure
Mood swings, anxiety, or depression
Difficulty sleeping
PMS
Irregular or heavy periods
Acne
Insulin resistance and higher risk of type 2 diabetes

In general, high cortisol levels also often leave us feeling “wired but tired” and frequently overwhelmed.

Low Cortisol

On the other hand, low cortisol levels can be just as problematic. Your body needs the natural release of cortisol throughout different parts of your day for optimal function. HPA axis dysfunction is a common cause for low cortisol levels, however, other conditions like Addison’s disease or chronic fatigue syndrome can lead to low levels as well. Symptoms of low cortisol levels include:

Unintentional weight loss
Muscle weakness
Chronic fatigue
Depression
Irritability
Low blood sugar levels
Low blood pressure, which may lead to dizziness or fainting

Cortisol Awakening Response

Cortisol should follow a circadian rhythm and rise quickly upon waking and lower slowly throughout the day with the lowest point just before bedtime. The Cortisol Awakening Response (CAR) is a natural surge in cortisol levels that occurs within the first 30-45 minutes after waking up. The CAR prepares the body for the demands of the day by providing an immediate source of energy and alertness.

A healthy CAR is an indicator of overall adrenal health. Abnormalities in CAR, such as a flat response (low cortisol levels upon waking) or an exaggerated response (high cortisol levels), can be indicative of chronic stress, burnout, or underlying health conditions. By measuring CAR, our at-home cortisol test can help you gain valuable insights into how your body is managing stress.

Figure 1: Cortisol Awakening Response (CAR) Examples:

At-Home Cortisol Testing

Because of cortisol’s rhythmic pattern, testing at only one point in the day does not provide a full picture. Rather, collecting multiple data points throughout the day is the best way to accurately assess your cortisol pattern.

Our at-home cortisol test looks at six points throughout the day via saliva collection:

1. Immediately upon waking

2. 30 minutes after waking

3. 60 minutes after waking

4. Around lunch

5. Around dinner

6. Before bed

These insights can help diagnose and manage conditions related to HPA axis dysfunction and chronic stress.

Adrenal Cortisol Response

See how stressed you REALLY are

$190.00

At-Home Testing

The convenience of our at-home cortisol test allows you to:

Collect samples in your natural environment, which can provide a more accurate reflection of your daily cortisol patterns and allows for a more personalized treatment plan.
Avoid the stress and inconvenience of traveling to a clinic or lab, which could potentially affect cortisol levels.
Take control of your health by monitoring cortisol levels over time and adjusting lifestyle or treatment plans as needed.

After sending in your completed test kit, you will receive your test results in about 10 to 14 days.

DHEA-S Testing

DHEA-S is another hormone produced by the adrenal glands, and it serves as a precursor to male and female sex hormones, like testosterone and estrogen. Imbalances in DHEA-S levels may indicate adrenal dysfunction, stress-related disorders, adrenal PCOS, or age-related hormonal changes.

Our at-home cortisol test at Root also evaluates DHEA-S levels to provide a more comprehensive understanding of adrenal health and guide personalized treatment plans.

Key Takeaways

At-home cortisol tests offer a practical way to understand how your body responds to stress so you can take proactive steps toward treating the root causes of your symptoms and achieving optimal health.

Adrenal Cortisol Response

See how stressed you REALLY are

$190.00

Beta Glucuronidase High

Root Functional Medicine — Fri, 29 Mar 2024 00:00:00 -0400

An enzyme is a protein in the body that helps speed up important chemical reactions. Beta-glucuronidase is a crucial enzyme for detoxification of hormones, environmental toxins, and medications. However, high beta-glucuronidase levels can cause unwanted symptoms and hormone imbalances.

In this article, we’ll explain the role of beta-glucuronidase, what high levels of this enzyme could mean for hormone and gut health, and potential functional medicine treatments.

What is Beta Glucuronidase?

Beta-glucuronidase is a very important enzyme produced naturally by certain intestinal bacteria and cells in your liver, intestines, and kidneys. This enzyme plays a crucial role in helping your liver detoxify excess hormones, environmental toxins, and certain medications. However, beta-glucuronidase is best known for its role in estrogen balance.

In women, the body is constantly producing estrogen, although the levels should fluctuate throughout your menstrual cycle. Once estrogen has served its purpose, your liver uses beta-glucuronidase to bind glucuronic acid to estrogen so the body can eliminate it in the stool. In the intestines, beta-glucuronidase enzymes break the bond between estrogen and glucuronic acid, and the estrogen that was meant to be excreted is then reabsorbed into the bloodstream. However, under normal circumstances, the body will eliminate more estrogen than it reabsorbs.

However, if you have high beta-glucuronidase levels, your intestines may reabsorb too much estrogen back into the bloodstream. This can lead to symptoms of estrogen dominance.

Figure 1: Gut Health and Hormones (Estrogen Metabolism)

Estrogen Dominance

Estrogen dominance occurs when there is an imbalance between estrogen and progesterone levels in the body. These are two important sex hormones found primarily in women.

Symptoms of estrogen dominance may include:

Irregular menstrual cycles
PMS (premenstrual syndrome)
Mood swings
Weight gain, especially around the hips and thighs
Fatigue
Decreased libido

While there may be various causes of estrogen dominance, high beta-glucuronidase levels is a common one we see in our practice.

What Causes High Beta-Glucuronidase?

Several factors can contribute to high beta-glucuronidase levels. However, poor gut health is one of the biggest. The gut microbiome plays a pivotal role in maintaining a healthy balance of hormones, and an imbalance in gut bacteria can lead to increased beta-glucuronidase activity. Factors such as antibiotic use, a high-sugar diet, and chronic stress can negatively impact gut health and contribute to an overgrowth of harmful bacteria.

Common causes of high beta-glucuronidase include:

Dysbiosis (an imbalance of gut bacteria in the colon)
Small intestinal bacterial overgrowth (SIBO)
Frequent antibiotic usage
Liver inflammation and/or issues with liver detoxification
Overexposure to toxins or drugs

In our practice, we use GI MAP, a comprehensive stool analysis test, to identify gut infections, bacterial imbalances, and evaluate beta-glucuronidase activity. While we reviewed the impact of high beta-glucuronidase levels on estrogen, it’s also important to note that too much beta-glucuronidase in the gut causes the reabsorption of other unwanted toxins like pesticides, industrial pollutants, and mold mycotoxins.

Figure 2: An intestinal health snapshot from the GI Map test. This is one of many functional medicine tests we use to identify root causes.

How to Lower Beta-Glucuronidase

Because beta-glucuronidase is highly affected by gut health and the balance of gut bacteria, the primary intervention for reducing high levels of this enzyme is to treat the root causes of gut imbalance.

Feed Healthy Gut Bacteria

High-meat, high-fat, and low-fiber diets are linked to higher beta-glucuronidase levels (1). However, a high-fiber diet rich in fruits, vegetables, nuts, seeds, and whole grains feeds the healthy bacteria in your gut and subsequently starves the bacteria that tend to cause high beta- glucuronidase. You should aim to eat at least 25-35 grams of fiber per day, spread out throughout each meal and snack.

Here are a few high-fiber food choices to consider:

½ medium avocado - 4 grams
½ cup raspberries - 4 grams
½ cup beans - 6 grams
1 tablespoon chia seeds - 5 grams
¼ cup almonds - 4 grams
1 cup Brussels sprouts - 3 grams

Make sure to also increase your water intake, as too much fiber without enough water can cause constipation. Besides feeding the right gut bacteria, the goal of increasing fiber intake is to also encourage daily bowel movements for adequate estrogen elimination.

Treat Gut Imbalances

Dysbiosis and small intestinal bacterial overgrowth (SIBO) are common causes of high beta-glucuronidase. We can use the GI MAP stool test in our membership program to identify gut imbalances and develop a personalized gut healing protocol. In these scenarios, we may reduce bacterial overgrowth and dysbiosis with gentle (but effective) antimicrobial supplements like Microbiome Balance.

Microbiome Balance

Gently Rebalance Your Gut

$54.00

Consider Probiotics

After eliminating dysbiosis or bacterial overgrowth in the gut, consider supplementing with probiotics to further support gut health. Certain probiotics, like lactobacillus and bifidobacterium, can decrease beta-glucuronidase activity. We may suggest our Root Probiotic which contains seven of these useful strains. Fermented foods like yogurt, kefir, and sauerkraut are also excellent food-based sources of probiotics.

Probiotic

Stronger strains for a stronger gut.

$67.00

Limit BPA Exposure

Bisphenol A (BPA) is a chemical used in various plastic products, like food storage containers, paper receipts, and plastic water bottles. Drinking out of plastic water bottles or eating leftovers out of plastic containers can increase beta-glucuronidase levels. This is because your liver clears this chemical through the same glucuronidation process as estrogen.

While most products are listed as “BPA free” nowadays, manufacturers are simply replacing BPA with closely related chemicals, like bisphenol S. To reduce BPA or similar exposure, swap your plastic products for glass, stainless steel, or food grade silicone alternatives. Start with the items you use most, like your water bottle and coffee travel mug, and do not microwave your food in plastic containers.

Eat Foods with Glucaric Acid

Citrus fruits, apples, and cruciferous vegetables (broccoli, cauliflower, Brussels sprouts, cabbage etc.) provide glucaric acid to the body. This is a compound that is transformed in the stomach to a metabolite that inhibits beta-glucuronidase activity. Taking a supplement, like Calcium-D-Glucarate, may also provide this compound in higher concentrations to effectively reduce beta-glucuronidase (2).

Support Liver Detoxification

Your liver has a natural process in place to detoxify excess hormones, toxins, medications, and more. However, various factors can sometimes interfere with the liver’s ability to effectively eliminate hormones, like estrogen. Supplements that support liver detoxification and glucuronidation can indirectly lower beta-glucuronidase activity. We may suggest milk thistle or resveratrol for liver support.

Resveratrol Plus

Powerful, synergistic phytonutrients for longevity, stress, skin and hair.

$58.00

Key Takeaways

Beta-glucuronidase is a necessary enzyme for detoxification in our body. However, when high beta-glucuronidase levels occur, many women notice symptoms similar to estrogen dominance, like mood swings, PMS, and decreased libido. You can lower beta-glucuronidase levels by eating a fiber-rich diet, balancing gut bacteria, limiting exposure to toxins, and supporting liver detoxification.

If you suffer from symptoms you think may be related to high beta-glucuronidase levels, our functional medicine team of doctors and registered dietitians are ready to help. Learn more about our functional medicine program.

Get to the Root at Home

Curious about where you should start your functional medicine journey?

Take our Get to the Root Quiz so you can start working towards reversing disease and optimizing your health at the Root cause.

Take the Get to the Root Quiz

Bloating and PCOS

Root Functional Medicine — Tue, 13 Apr 2021 00:00:00 -0400

As if irregular periods, acne, and hair problems weren’t enough, bloating is another surprising, yet common, symptom of polycystic ovary syndrome (PCOS), a hormonal disorder affecting up to 20 percent of women. You may be tempted to try various probiotics, diets, or tonics for your bloating; however, this article will explain how to identify and treat PCOS bloating by finding your true root cause.

What Causes Bloating in PCOS?

Dysbiosis

Your gut is home to 100 trillion bacteria and divided into three categories: beneficial bacteria, neutral bacteria, and harmful bacteria. Under optimal circumstances, your body maintains a delicate balance of these three groups to optimize function and prevent disease. However, a variety of factors like diet, antibiotics, and your environment can cause detrimental changes to gut bacteria and lead to a condition known as dysbiosis.

Dysbiosis occurs when you have an imbalance of bacteria in your gut. You may have too much bad bacteria, not enough good bacteria, and/or not enough diversity of bacteria. Unfortunately, women with PCOS are more likely to suffer from dysbiosis than women without PCOS (1).

Dysbiosis is one major root cause of abdominal bloating in PCOS. Dysbiosis may also worsen other PCOS symptoms like acne, unwanted hair growth or hair loss, and hormonal imbalances. Pictured below are supplements routinely use at Root to treat Dysbiosis and support gut health.

Gut Health Bundle

Our 3 most popular gut health supplements, bundled together for a 10% savings.

$182.00

Hormonal Imbalances

In a healthy menstrual cycle, your estrogen and progesterone levels change throughout the month. Estrogen levels slowly rise and peak right before ovulation. After ovulation, estrogen levels drop and progesterone takes over. If your egg is not fertilized for pregnancy, progesterone levels eventually drop to trigger the beginning of your period bleed.

However, many women with PCOS have irregular cycles and do not ovulate or bleed each month. Without ovulation, your estrogen levels may be constantly elevated because you do not experience an opposing rise in progesterone. This is known as estrogen dominance, or an excess amount of estrogen in relation to progesterone. Estrogen dominance may also contribute to bloating in PCOS.

PCOS Medications

Conventional medications commonly used to manage PCOS symptoms can cause bloating as a side effect.

Metformin is a prescription medication that lowers insulin and fasting blood sugar levels. It is often prescribed to treat insulin resistance in PCOS. A benefit of metformin is that it does attempt to address insulin resistance as an underlying root cause, which is why some individuals experience positive results while taking it. However, metformin commonly causes symptoms of GI upset like nausea, diarrhea, bloating, and gas. These side effects may be due to metformin’s influence on the gut microbiome, and some studies suggest this drug may also cause dysbiosis (2).

The birth control pill is also commonly prescribed to women with PCOS to manage symptoms of acne, irregular periods, and unwanted hair growth. Unfortunately, many women find that the pill commonly contributes to abdominal bloating among other side effects.

How to Treat PCOS Bloating

If you have bloating and PCOS, you will likely require a multiple thronged approach to treat it for good.

Balance Your Hormones

A healthy menstrual cycle with regular ovulation can reduce bloating by supporting the natural balance of estrogen and progesterone. One way to encourage ovulation is by balancing your blood sugar levels and treating insulin resistance with diet and lifestyle. Here are a few tips to get you started.

Include a real food source of protein, fat, and carb with each meal and snack (see below image for ideas).
Limit foods high in added sugar, like sweetened beverages, cookies/candy, and other grain-based desserts.
Aim for 7-8 hours of sleep each night, and reduce sleep disruptors like caffeine or alcohol close to bedtime.

Note: The pill does not actually make your cycle “regular” as often advertised. Rather, it provides synthetic hormones that prevent ovulation completely. However, balancing your blood sugar levels is still beneficial whether or not you are taking the birth control pill.

Trial a Low FODMAP Diet

When you have dysbiosis, your gut may have difficulty digesting certain foods.

The FODMAP diet is a temporary elimination diet that helps you identify which foods worsen your bloating. FODMAP stands for “fermentable oligosaccharides, disaccharides, monosaccharides and polyols.” Essentially, certain foods contain higher levels of FODMAPs that cause your gut bacteria to release excess gas. By eliminating the foods highest in FODMAPs, you may experience less bloating.

Common foods high in FODMAPs to eliminate include:

Wheat
Dairy (lactose)
Garlic
Onions
High fructose corn syrup
Fruit juice

The low FODMAP diet can provide fast relief from bloating. However, it is fairly difficult to follow on your own, as many foods contain varying levels of FODMAPs. Fortunately, our registered dietitians can help with that in the Root Membership.

Exercise

Introducing a regular exercise routine can help treat PCOS by balancing your hormones, controlling blood sugar levels, and reducing inflammation in your body (3). Exercise may also reduce bloating by promoting optimal digestion and growth of beneficial bacteria in the GI tract. However, avoid exercise that is too vigorous or intense as this may worsen GI side effects. Instead, choose moderate forms of exercise like walking, cycling, strength training, yoga, or swimming.

Bloating and PCOS: Key Takeaways

If you have PCOS, the root cause of your bloating may be due to:

dysbiosis, or an imbalance of gut bacteria;
irregular periods without ovulation;
and medications used to manage PCOS symptoms, like metformin or the pill.

You can encourage regular ovulation and treat dysbiosis by eating wholesome foods that are low in added sugar and rich in protein, healthy fats, and fiber. If you are looking for fast relief, a low FODMAP diet is a temporary elimination diet that helps you identify which foods worsen your bloating. However, this diet is meant to act as a short-term solution while you work to fully address your dysbiosis and other root causes.

The low FODMAP diet works well when combined with the right supplements and lifestyle to treat the underlying imbalance, such as our Microbiome Balance supplement and Gut Health bundle.

Gut Health Bundle

Our 3 most popular gut health supplements, bundled together for a 10% savings.

$182.00

Microbiome Balance

Gently Rebalance Your Gut

$54.00

Get to the Root at Home

Curious about where you should start your functional medicine journey?

Take our Get to the Root Quiz so you can start working towards reversing disease and optimizing your health at the Root cause.

Take the Get to the Root Quiz

Inflammation Functional Medicine

Root Functional Medicine — Mon, 17 Jun 2024 00:00:00 -0400

Inflammation is a natural response by your body to protect you from harm. When you get a cut or an infection, inflammation helps fight off harmful invaders and kick-starts the healing process. However, chronic inflammation can be harmful and is linked to various diseases such as heart disease, diabetes, autoimmune conditions, and even cancer. Functional medicine offers a holistic approach to reducing inflammation by targeting its root cause. Let's explore how this approach works.

Understanding Functional Medicine

Functional medicine is a branch of medicine that focuses on identifying and addressing the root causes of diseases rather than just treating the symptoms. It involves a personalized and holistic approach, taking into account your lifestyle, genetics, environmental factors, gut health and the microbiome. Functional medicine practitioners aim to understand the complex interactions in your body and how they contribute to health and disease.

Symptoms of Chronic Inflammation

Chronic inflammation can present with a variety of symptoms, including:

Joint pain or stiffness
Digestive issues
Skin problems, like acne or eczema
Weight gain or difficulty losing weight
Chronic fatigue
Mood disorders
Frequent infections

And many more!

Testing for Inflammation

Our functional medicine doctors at Root have extensive training and experience in identifying and treating inflammation within the body.

Blood Labs

We may use several blood lab tests to test for inflammation such as:

High-sensitivity C-reactive protein (HS-CRP): the most common and sensitive marker for widespread inflammation
Lipid panel: elevated cholesterol and triglyceride levels are linked to inflammation
Ferritin: also known at the iron storage marker, high levels of this lab may indicate inflammation or oxidative stress
Omega-3 Index: low levels of omega-3s often correlate with higher inflammation
Insulin: elevated levels of this hormone can be a sign of insulin resistance, which is associated with increased inflammation and weight gain or difficulty losing weight
Vitamin D: this vitamin plays a crucial role in regulating the immune system, and deficiencies are often associated with increased inflammation

Most of these labs are part of the Root Cause Panel that you can self-order via the Root Access Membership.

Root Cause Panel

Glucose, Fasting Insulin, HbA1c, Hepatic function, GGT, Standard Lipids, Lipoprotein (a), Full Thyroid Panel with Antibodies, Homocysteine, hsCRP, Ferritin, Vit B12, Vit D, Zinc, RBC Mag

$225.00

Gut Testing

We often order a comprehensive stool analysis for members when digging for root causes of inflammation. Stool tests such as the GI Map® can measure levels of "good" or "bad" bacteria and evaluate for parasites, yeast overgrowth, and signs of inflammation. This allows our team to craft personalized gut healing & anti-inflammatory protocols for our members.

GI Map

Your Gut Health, Fully Mapped

$399.00

Root Causes of Inflammation

Several factors contribute to chronic inflammation, and a functional medicine approach targets these root causes:

Diet and Nutrition
Gut Health
Stress and Emotional Well-being
Toxins and Environmental Exposures
Physical Activity

Let's dive into each of these factors and see how functional medicine addresses them.

1. Diet and Nutrition

What you eat plays a crucial role in either promoting or reducing inflammation. A diet high in processed foods, sugar, and unhealthy fats can lead to inflammation. On the other hand, a diet rich in whole foods, antioxidants, and healthy fats can help reduce it.

Anti-inflammatory Diet

A functional medicine approach often recommends an anti-inflammatory diet, which includes:

Fruits and Vegetables: Rich in antioxidants, vitamins, and minerals, these help combat oxidative stress and reduce inflammation.
Healthy Fats: Omega-3 fatty acids found in fish, flaxseeds, and walnuts are known for their anti-inflammatory properties.
Whole Grains: Foods like brown rice, quinoa, and oats provide fiber that supports gut health.
Spices and Herbs: Turmeric, ginger, and garlic have natural anti-inflammatory effects.

By incorporating these foods into your diet, you can help reduce inflammation naturally. Our team also helps people pinpoint food sensitivities, which can drive inflammation.

2. Gut Health

Your gut plays a significant role in your overall health and inflammation levels. An imbalance in gut bacteria, known as dysbiosis, can lead to inflammation and various health issues.

Supporting Gut Health

Functional medicine practitioners focus on improving gut health through:

Probiotics and Prebiotics: Probiotics are beneficial bacteria found in foods like yogurt and sauerkraut, while prebiotics are fibers that feed these bacteria. Both help maintain a healthy gut microbiome.
Reducing Gut Irritants: Identifying and eliminating foods that irritate the gut, such as gluten or dairy, can help reduce inflammation.
Supporting Digestion: Ensuring adequate stomach acid and digestive enzymes can improve nutrient absorption and gut health.
Rebalancing the Microbiome: May include removal of harmful bacteria, parasites, etc and encouraging the growth of more beneficial strains.

3. Stress and Emotional Well-being

Chronic stress can significantly contribute to inflammation. When you're stressed, your body releases cortisol, a hormone that can lead to increased inflammation over time.

Managing Stress

A functional medicine approach includes stress management techniques like:

Mindfulness and Meditation: Practices that help you stay present and reduce stress.
Limbic System Retraining: Root members have access to online courses to help calm the brain's response.
Exercise: Regular physical activity can help lower stress levels and inflammation.
Adequate Sleep: Ensuring you get enough quality sleep is crucial for reducing stress and inflammation.

4. Toxins and Environmental Exposures

Exposure to toxins and pollutants can also trigger inflammation. These toxins can come from various sources such as air pollution, pesticides in food, and chemicals in household products.

Reducing Toxin Exposure

Functional medicine practitioners recommend steps to minimize toxin exposure:

Reducing processed food consumption: Following the Root plate method will naturally lower processed foods and thus the added chemicals they contain.
Using Natural Products: Opting for natural cleaning and personal care products can reduce the load of harmful chemicals.
Filtered Water: Drinking filtered water helps eliminate contaminants that can cause inflammation.

5. Physical Activity

Regular physical activity is essential for maintaining overall health and reducing inflammation. However, both too little and too much exercise can affect inflammation levels.

Balanced Exercise

A functional medicine approach promotes balanced exercise, which includes:

Moderate Intensity: Activities like walking, swimming, or cycling are great for reducing inflammation without causing excessive stress on the body.
Strength Training: Building muscle through strength training helps improve metabolism and reduce inflammation.
Rest and Recovery: Ensuring adequate rest and recovery between workouts prevents overtraining and inflammation.

Personalized Approach

One of the key aspects of functional medicine is its personalized approach. Each person's body is unique, and what works for one person might not work for another. Functional medicine practitioners take the time to understand your specific needs, health history, and lifestyle to create a customized plan for reducing inflammation.

Below are some examples of case studies we have seen at Root.

Case Study: Metabolism and Weight Loss

Mike, a 52-year-old man, struggled with weight loss despite maintaining a healthy diet and regular exercise. He experienced fatigue and joint pain. His Root doctor ordered comprehensive lab tests, which revealed a high HS-CRP, a low omega-3 index, and elevated insulin levels. Mike worked with the Root team to implement an anti-inflammatory diet rich in omega-3 fatty acids and phytonutrient dense foods. He began supplementing with vitamin D and collaborated with a Root dietitian to develop a realistic and achievable plan to reduce insulin levels using The Root Plate™ method.

He also implemented daily stress reduction techniques. Mike began to experience signs of reduced inflammation like more energy, improved sleep quality, and gradual weight loss without restrictive dieting.

Learn more about our functional medicine approach to weight loss.

Case Study: Acne and IBS

Sarah, a 35-year-old woman, dealt with chronic bloating, acne, and irregular bowel movements. Her Root doctor discovered elevated HS-CRP and imbalanced gut bacteria on a comprehensive stool test. By introducing an anti-inflammatory diet, personalized gut healing protocol, and omega-3 supplementation, Sarah's symptoms gradually subsided. Her digestion improved, she was less bloated, and her skin began to clear up with less acne breakouts.

Learn more about our functional medicine approach to acne and irritable bowel syndrome (IBS).

Key Takeaways: Inflammation Functional Medicine

Inflammation, when unchecked, can be a silent driver of numerous health issues. The process we use at Root to treat inflammation can help almost any condition due to the widespread nature of this underlying cause.

A New Way to Access Functional Medicine

Order your own labs and get the support you need. With Root Access, taking charge of your health through a root-cause, data-driven approach has never been easier.

Become an Access Member

How to Increase Ferritin Levels

Root Functional Medicine — Tue, 24 Oct 2023 00:00:00 -0400

Ferritin plays a crucial role in iron storage and management. Maintaining healthy ferritin levels is essential because it can affect your overall well-being and prevent iron-deficiency anemia. In this article, we’ll discuss the difference between iron and ferritin, symptoms of low iron, how to interpret related blood tests, and how to increase ferritin levels.

What is Iron?

Iron is an essential mineral and key component of hemoglobin, the protein in red blood cells responsible for carrying oxygen from the lungs to the rest of the body. Iron levels in a blood test indicate the amount of iron circulating in your bloodstream. This iron is used for your body’s immediate needs. Typically, a normal serum iron level is between 65 - 165 mcg/dL. Low levels of iron on a blood test indicate iron deficiency.

Symptoms of low iron may include:

Fatigue
Weakness
Pale skin
Brain fog
Fast heart rate
Shortness of breath
Inflammation or soreness of the tongue
Brittle nails
Unusual cravings for non-nutritive items, like ice or dirt
Restless leg syndrome
Cold hands and feet

Foods with the highest amount of iron include oysters, beef liver, beef, lentils, spinach, tofu, and white beans.

Daily Iron Requirements

The recommended daily iron intake varies depending on age, sex, and life stage. Here are some general guidelines:

Adult men: 8 milligrams (mg) per day
Adult women (age 19-50): 18 mg per day
Pregnant women: 27 mg per day
Breastfeeding women: 9 mg per day
Women age 51+: 8 mg per day

Of note, the Recommended Dietary Allowance for iron in breastfeeding women is only 9 mg/day because of the expectation that there will be no menstrual losses during the first six months postpartum. However, if you became iron deficient during pregnancy or experienced substantial blood loss during childbirth, your iron needs during breastfeeding may be higher.

What is Ferritin?

Ferritin is a protein that stores iron within your body. Ferritin levels provide insight into your iron reserves, as it represents the iron stored in your tissues and organs.

Low levels of ferritin may reflect low iron intake and be used as an early indicator of iron deficiency. At Root, we typically define a low ferritin level to be less than 30 ng/mL. Since ferritin reflects iron storage in your body, symptoms of low ferritin are similar to that of low iron levels. However, if caught early enough before causing an iron deficiency or anemia, some people do not have any symptoms at all.

Other Helpful Blood Tests

Beyond iron and ferritin, it’s important to evaluate additional laboratory markers to provide a full picture of your iron status and overall health.

Hemoglobin

Hemoglobin is a protein found in red blood cells (RBC) that is responsible for binding with oxygen in the lungs and carrying it throughout the body to deliver to tissues and organs.

Normal hemoglobin levels can vary slightly depending on age and gender, but in general:

Adult men: 13.8 to 17.2 g/dL
Adult women: 12.1 to 15.1 g/dL

Low hemoglobin levels can indicate anemia, a condition characterized by a reduced ability of the blood to carry oxygen.

Hematocrit

Hematocrit measures the proportion of your blood volume that is composed of RBCs. Like hemoglobin, hematocrit levels can provide insight into your body's ability to transport oxygen.

Typically, the reference range for hematocrit is:

Adult men: 38.3% to 48.6%
Adult women: 35.5% to 44.9%

Low hematocrit levels can also indicate anemia, especially when combined with a low hemoglobin level.

Mean Corpuscular Volume (MCV)

MCV measures the average size of red blood cells. A typical MCV range is 80 to 100 fL.

Low MCV values can indicate iron-deficiency anemia, while high MCV results may suggest a different type of anemia related to a folate or vitamin B12 deficiency.

What Causes Low Ferritin?

Understanding the root causes of low ferritin levels can help you address the underlying issues.

Common causes include:

Inadequate dietary iron intake
Blood loss due to heavy menstrual periods, bleeding ulcers, or gastrointestinal disorders.
Pregnancy and breastfeeding (increased iron demands)
Poor iron absorption due to conditions like celiac disease, Crohn's disease, or gastric bypass surgery
Chronic medical conditions like kidney disease or cancer
Vegetarian or vegan diets. These diets may not provide enough heme iron, the type of iron found in animal products, which is more easily absorbed by the body.

Oftentimes, we find that low ferritin levels are often due to a variety of factors over the span of months or even years.

How to Increase Ferritin Levels

While each root cause of low ferritin may require a unique treatment plan, here are a few crucial interventions we often recommend to individuals to increase ferritin levels.

Iron + Vitamin C

While eating more iron-rich foods is crucial to increasing ferritin levels, we also recommend pairing these foods with a source of vitamin C to enhance iron absorption, optimize iron transport within the body, and provide antioxidant support to prevent iron oxidation.

Here are a few ideas on how to optimize iron and vitamin C:

Hamburger or pot sauce with sautéed red bell peppers
Grass-fed beef jerky stick and orange slices for a snack
White bean or lentil soup with freshly squeezed lemon juice on top
Homemade chili with kidney beans, ground beef, and crushed tomatoes

There are two different types of iron: heme and non-heme. Heme iron is found only in animal proteins and is more readily absorbed and used by the body than non-heme iron. Plants only contain non-heme sources of iron. For example, your body will more effectively use the iron found in red meat than spinach. While plants play an important role in overall health and iron optimization, prioritizing animal-based sources of iron and pairing with a plant-rich source of vitamin C is often the most effective way to increase ferritin levels.

Hidden Liver

While it might not be the most popular item on your plate, liver is an incredible source of iron and other essential vitamins and minerals that can help to increase ferritin levels.

In fact, liver is one of the best sources of iron in the human diet with over 6 mg of iron in a 3-ounce serving.

Plus, liver provides an abundance of other essential vitamins and minerals like vitamin A, vitamin B12, folate, and zinc, all of which play vital roles in optimizing ferritin levels and preventing anemia. In fact, one large review study found that vitamin A supplementation alone significantly increased ferritin levels, raised hemoglobin levels, and reduced the risk of anemia by 26 percent (1).

Since most of us do not enjoy the taste of liver, we usually recommend “hiding” liver in other flavorful dishes where you would also use ground beef. For instance, you can use ground up liver in meatloaf, spaghetti, tacos, or shepherd’s pie. Since liver is extremely nutrient dense, a little goes a long way. Start with mixing just 3 ounces of ground liver into a recipe once or twice a week. It’s important to choose high-quality sources of beef liver from grass-fed/pasture-raised cattle. If you can’t stomach the idea of hidden liver, you could also consider taking a pasture-raised desiccated liver supplement.

Gentle Iron

A key step for increasing ferritin levels is increasing iron intake. Depending on the level of iron or ferritin, most people may also need to take an iron supplement to see results. Unfortunately, the majority of iron supplements are very harsh to the digestive system and cause unwanted symptoms like abdominal pain and constipation. At Root, we offer a Gentle Iron supplement variety which contains easy-to-absorb iron in a gentle formula to avoid digestive upset. Just one capsule per day provides an additional 27 mg of ferrous bisglycinate chelate.

“I’ve been taking Gentle Iron for 2.5 months, and along with some dietary changes, my ferritin has gone up 10 points. These are small capsules, easy to swallow and don’t leave an irony taste in your mouth. Hey also haven’t caused constipation as some iron supplements tend to do.” - Lindsay 7/20/23

Gentle Iron

Finally an iron that goes down easy

$18.00

Cast Iron Pans

When you cook in a cast iron pan, a small amount of iron is transferred to the food. This is known as iron leaching. The amount of iron that leaches into your food depends on the type of food, the acidity of the food, and the length of cooking time. However, some studies suggest cooking in cast iron pans can double the iron content of meat and vegetables (2). Plus, cast iron pans are known for their heat retention capabilities. This means that once heated, they maintain a steady, even temperature. This quality is invaluable for achieving a perfect sear on steaks or uniform cooking throughout a stir-fry.

Key Takeaways

As an iron storage protein, ferritin is a critical lab value to obtain when evaluating iron status. Inadequate intake of iron, increased demand, poor absorption, or blood loss may cause low ferritin. You can increase ferritin levels by pairing an iron-rich food with a source of vitamin C, using hidden liver, taking a gentle-iron supplement, and cooking with cast-iron pans.

Which Hormones Cause Weight Gain

Root Functional Medicine — Fri, 12 Jan 2024 00:00:00 -0500

Hormones are one of many complex factors that may affect your weight. In this article, we’ll review which hormones cause weight gain when they are imbalanced, and how to approach weight loss or weight management with a sustainable functional medicine approach.

Cortisol

When stress hits, our bodies release cortisol as part of the fight-or-flight response. This is a natural and adaptive mechanism that prepares the body for action. However, in our modern world, everyday stressors can keep cortisol levels consistently high, leading to prolonged exposure to this hormone.

Chronically elevated cortisol levels can cause weight gain in a few different ways. First of all, cortisol promotes fat storage, particularly around the belly (1). Unfortunately, belly fat puts people at a greater risk for developing health problems like heart disease, liver disease, and some types of cancer (2, 3).

Imbalanced cortisol levels can also impact sleep patterns. A lack of quality sleep is not only detrimental to our energy levels and mood but also affects our appetite regulation. Sleep deprivation has been linked to increased levels of the hunger hormone ghrelin and decreased levels of the hormone leptin, which signals satiety. This hormonal imbalance sets the stage for increased cravings, particularly for high-calorie, carbohydrate-rich foods.

What to do

Understanding the cortisol-weight gain connection allows us to take proactive steps to break the cycle. Incorporating stress-management techniques into our daily routines, such as mindfulness, meditation, or yoga, can help regulate cortisol levels. Establishing a consistent sleep schedule and creating a relaxing bedtime routine are also crucial for ensuring quality rest. We may also suggest supportive supplements for healthy cortisol levels, like ashwagandha or Sleep Support.

Cortisol Testing

If you prefer testing over guessing before choosing supplements, at-home cortisol testing (Adrenal Cortisol Response) is available through the Root Access Membership.

Sleep Support

Sleep deep without the sleep hangover

$35.00

Adrenal Cortisol Response

See how stressed you REALLY are

$190.00

Ashwagandha

Feel calm & relaxed with this powerful adaptogenic herb

$49.00

Leptin and Ghrelin

Often referred to as the "satiety hormone," leptin is produced by fat cells and signals to the brain that we have enough stored energy, leading to a feeling of fullness. However, in cases of obesity, the body may develop leptin resistance, where the brain no longer responds appropriately to fullness signals. This resistance can result in a constant state of perceived hunger, contributing to overeating and weight gain.

On the flip side, ghrelin stimulates appetite, signaling to the brain that it's time to eat. Ghrelin levels typically rise before meals and fall after eating, contributing to the sensation of fullness. However, irregular eating patterns and poor dietary choices can disrupt this natural cycle, leading to overeating and weight gain.

What to do

There are a few ways to support healthy leptin and ghrelin levels:

Establish regular meal times to regulate ghrelin secretion
Opt for balanced meals that include a mix of protein, healthy fats, and fiber-rich carbohydrates to stabilize blood sugar levels
Aim for at least seven hours of sleep every night
Incorporate regular physical activity to influence leptin sensitivity
Limit processed foods and added sugar, which contribute to leptin resistance and disrupt the body’s ability to regulate hunger and fullness

Remember, hunger is not a bad thing! It is an important biological cue for survival and obtaining the necessary nutrients for optimal health. However, implementing the above tips can encourage your body to become more intune with its natural hunger and fullness cues.

Insulin

Insulin is a hormone produced by the pancreas that plays a central role in regulating blood sugar levels. When we eat carbohydrates, the body breaks them down into glucose (sugar), causing a rise in blood sugar. Insulin acts as the key that unlocks our cells, allowing glucose to enter and be used for energy. However, when insulin function is impaired, it can lead to weight gain.

Insulin resistance is a condition where cells become less responsive to the effects of insulin, requiring the body to release higher levels of insulin to manage blood sugar levels. When insulin resistance occurs, the body is more likely to store excess glucose as fat, leading to weight gain, particularly around the abdominal area.

What to do

There are many different things you can do to reduce insulin resistance and support healthy blood sugar levels.

Opt for higher-fiber carbohydrates like beans, peas, whole grains, and starchy vegetables. These have a slower impact on blood sugar levels, which helps reduce the need for excessive insulin.
Likewise, aim to eat 30 grams of protein with each meal to stabilize blood sugar levels. Good sources of protein include lean meats, fish, eggs, organic tofu, and beans.
Increase your activity level. Exercise enhances insulin sensitivity, allowing cells to respond more effectively to insulin. Start small. Even taking a 15-minute walk on your lunch break can support healthy insulin levels.
Minimize your intake of sugary beverages, sweets, and highly processed snacks to support insulin balance.

Beyond weight loss, many of our members find that when they begin to support healthy insulin levels, they also experience less sugar cravings, fewer breakouts, and other happy side effects. If you suspect insulin resistance, we may suggest our Metabolism Support supplement. This includes an essential ingredient called berberine, which is often referred to in the news as “nature’s Ozempic” because of its beneficial effect on weight loss. For women with period irregularities or polycystic ovary syndrome, we often recommend Myo & D-Chiro Inositol to reduce insulin resistance. Read more about using Inositol for PCOS.

Metabolism Support with Berberine

AKA "nature's GLP-1"

$49.00

Myo & D-Chiro Inositol

We’re making room for our new look. Stock up on Inositol and save 50% with code INOS50

$64.00

Labs

Our metabolism panel is designed for those dealing with weight loss resistance or stubborn midsection weight gain. It measures key markers like glucose, insulin, and hemoglobin A1c to assess blood sugar balance, along with cortisol and leptin to evaluate stress and hunger hormones. Inflammation levels are also tested, which can play a role in metabolic health. Order it with direct, transparent prices in the Root Access Membership.

Metabolism Panel

Glucose, Insulin, Hemoglobin A1c, Cortisol (a.m.), Leptin, hs-CRP

$95.00

Key Takeaways: Hormones and Weight Gain

Hormones like cortisol, leptin, ghrelin, and insulin may cause weight gain in certain circumstances. Incorporating stress management, adopting a balanced diet with protein, fat, and fiber-rich carbohydrates, prioritizing sleep, and incorporating regular physical activity are key strategies for promoting hormone balance and a healthy weight.

Learn more about using a functional medicine approach for weight loss.

A New Way to Access Functional Medicine

Order your own labs and get the support you need. With Root Access, taking charge of your health through a root-cause, data-driven approach has never been easier.

Become an Access Member

Magnesium for Period Cramps

Root Functional Medicine — Mon, 13 Feb 2023 00:00:00 -0500

An estimated 90 percent of women experience at least some symptoms of premenstrual syndrome (PMS) during their reproductive years (1). Common PMS symptoms include bloating, moodiness, and cramping.

In this article, we’ll discuss the effectiveness of using magnesium for period cramps, how to choose the best supplement form, and tips for eating more magnesium-rich foods.

What is Magnesium?

Magnesium is an essential mineral and electrolyte with hundreds of functions in the body. For example, magnesium plays a crucial role in thyroid function, blood sugar balance, estrogen detoxification, and more.

The Recommended Dietary Allowance (RDA) for magnesium is 320 milligrams (mg) per day for women. If you’re pregnant or breastfeeding, your body requires at least 360 mg of magnesium. However, the majority of Americans fail to meet their magnesium requirements with diet alone (2). Plus, women with certain health conditions, like polycystic ovary syndrome (PCOS), are more likely to have insufficient magnesium levels (3). Read more about taking magnesium for PCOS.

Magnesium for Period Cramps

There are two main ways in which magnesium may ease period cramps. First of all, your uterus is a hollow muscular organ. During your monthly period, the uterus contracts to shed its inner lining. Magnesium has a special role in helping your muscles relax. When the body does not have enough magnesium, your muscles may contract too much. This is why taking magnesium is often recommended for people with muscle cramps, like athletes and pregnant women.

Furthermore, the cells in the lining of your uterus release prostaglandins during menstruation. These are natural chemicals in the body with hormone-like qualities. Overproduction of prostaglandins is associated with more severe period pain (4). Some researchers hypothesize that magnesium may reduce period cramps by lowering prostaglandin levels.

A few studies have found that magnesium effectively reduces period cramps compared to placebo (5). Plus, one study found taking vitamin B6 with magnesium may be more effective than magnesium alone (6).

Magnesium has also shown promise in preventing migraines, reducing anxiety related to PMS, and balancing your blood sugar (which is key to a healthy period).

Magnesium Supplements

Magnesium oxide is the most common supplemental form available in drug stores. However, this type of magnesium is not well absorbed and can cause side effects like bloating and diarrhea. If you suffer from constipation, magnesium citrate is a better option as it offers a gentle laxative effect in addition to other added benefits. However, we usually recommend a combination supplement, which provides a trio of magnesium citrate, glycinate, and malate to reap all the benefits of this mineral. Many women also find comfort in taking epsom salt baths, which is a naturally-occuring magnesium salt known to promote muscle relaxation.

We recommend starting with 200-250 mg of magnesium per day. Most of the research studies find that the benefits of magnesium for period cramps are magnified after at least two months of use. So, do not be discouraged if you do not see immediate results.

B Complex

A blend of B vitamins all in ideal forms for efficient absorption.

$27.00

Magnesium Combo

Three forms of highly absorbable magnesium in one capsule.

$37.00

Magnesium-Rich Foods

Most people do not eat enough magnesium to meet their daily needs. While magnesium supplements have their own benefits, adopting a “food first” philosophy allows you to gain many other benefits of these wholesome foods like fiber, phytonutrients, and complimenting minerals. Here are a few ways to incorporate more magnesium-rich foods into your meals and snacks:

Pumpkin Seeds: sprinkle onto a colorful salad, add to trail mix, blend into homemade pesto sauce
Chia Seeds: add to overnight oats, chia seed pudding
Almonds: spread almond butter onto sliced apples, add chopped almonds to your chicken salad, or enjoy roasted almonds as a filling snack
Black Beans: add into a southwest egg bake or make a quick taco salad
Edamame: snack on edamame pods or add to your stir fry dinners

You can find more recipes using magnesium-rich foods in our downloadable Root Meal Plans.

Root Causes of Painful Periods

Your monthly period should not be painful or heavy. If you are experiencing PMS symptoms, heavy periods, and/or painful cramping, there is an underlying reason. While taking magnesium for period cramps may reduce the severity, it is often just one piece of the puzzle. Various conditions, like PCOS, endometriosis, and even Hashimoto’s autoimmune thyroid disease are associated with heavy or painful periods. Learn more about our in-depth functional medicine membership program where you work with both a doctor and a dietitian to address your period problems.

Key Takeaways

Magnesium is an essential mineral with hundreds of functions in the body like lowering inflammation and muscle relaxation. Most people are not meeting their daily magnesium requirements with diet alone. Eating more magnesium-rich foods and supplementing with around 200 mg of magnesium per day may reduce the severity of period cramps.

Get to the Root at Home

Curious about where you should start your functional medicine journey?

Take our Get to the Root Quiz so you can start working towards reversing disease and optimizing your health at the Root cause.

Take the Get to the Root Quiz

SIBO Probiotic

Root Functional Medicine — Mon, 25 Apr 2022 00:00:00 -0400

Small intestinal bacterial overgrowth (SIBO) is a type of imbalance in the gut in which too many bacteria end up in the small intestine.

In this article, we’ll review our favorite SIBO probiotic to help treat this condition.

What is SIBO?

SIBO occurs when too many bacteria end up in your small intestine instead of the colon. SIBO may be caused by low stomach acid, an episode of food poisoning, or recurrent antibiotic use. Many people with SIBO experience GI symptoms like gas, bloating, diarrhea/constipation, and heartburn. However, individuals with SIBO can also present primarily with non-GI symptoms like fatigue, allergies, anxiety, and more.

Your doctor may diagnose SIBO with a breath test or a combination of clinical symptoms and a stool test. However, SIBO is not well understood by many conventional providers. We recommend seeking a doctor well-versed in identifying and treating SIBO. Learn more about our functional medicine approach at Root.

How to Treat SIBO

SIBO is associated with many different health conditions. For instance, we’ve previously written about the relationship between SIBO and acne and hypothyroidism. Like other gut issues, SIBO is a tricky condition that requires a specific protocol in order to treat the root cause and not exacerbate symptoms.

We use a 5R protocol that aims to

reduce bacterial overgrowth;
replace any missing digestive components (like enzymes, bile, or stomach acid);
repair the intestinal wall;
reinoculate the gut with beneficial bacteria;
and rebalance your lifestyle to sustain these changes.

As you can see in the 5R approach, we do not use SIBO probiotics until the fourth step! While some steps may overlap, reintroducing probiotics too soon may do more harm than good.

Supplement Protocol for SIBO

Root’s supplement protocol* for SIBO follows the 5R protocol and may include:

Microbiome Balance: 1 capsule each morning before breakfast to gently remove overgrowth (1 bottle)
Root Digestive Enzymes: 1 with each large meal up to three times a day for about 3 months or as desired
Gut Health Rebalance: 1 scoop in water daily taken for about 3 months or as desired
SIBO Probiotic: 3 capsules each night for about 3 months or as desired.

*We do not use this protocol during pregnancy. These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure, or prevent any disease.

Digestive Enzymes - discontinued

REBRANDING SALE! We’re making room for our new look. Save 20% at checkout with code REBRAND20.

$43.00

Gut Health Rebalance

Optimal gut health is only one scoop away

~~$75.00~~ Sold Out

Microbiome Balance

Gently Rebalance Your Gut

$54.00

SIBO Probiotic

Say goodbye to bloating for good

$59.00

SIBO Probiotics

Probiotics are a useful intervention to treat SIBO if introduced correctly (3). Once we reduce overgrowth, replace missing or low digestive factors, and start healing the gut lining, then we introduce our SIBO probiotic. Probiotics are live bacteria that provide health benefits as they travel through the gut. Most probiotics cannot survive the harsh environment of your GI tract. However, spore-based probiotics are encapsulated with a hard shell, or endospore, making them very stable and highly resistant to extreme conditions. Our favorite SIBO probiotic contains three different strains of spore-based probiotics for optimal results. These bacillus strains may produce enzymes that facilitate digestion, inhibit the growth of harmful bacteria, and significantly benefit the immune system (4, 5).

The probiotic we use for SIBO also contains a gut-healing ingredient called immunoglobulins. These immunoglobulins are proteins that help the immune system fight off harmful bacteria, pathogens, and parasites within the gut (6, 7).

We may use our SIBO probiotic as either step 4 of our protocol or as a combination of the remove, repair, and reinoculate steps, because of its benefits in gently rebalancing the microbiome while protecting the gut cell lining. Our SIBO probiotic is also a nice stand alone supplement (used in conjunction with a gut healthy diet) for the prevention of SIBO recurrence.

SIBO Probiotic

Say goodbye to bloating for good

$59.00

Probiotics are Helpful for SIBO

Individuals with SIBO benefit most from a long-term strategy versus a quick fix. Gut conditions such as these may require many months of diet and supplemental support. SIBO probiotics are an important component of our approach to treat SIBO from the root cause. The probiotic we use most often for SIBO contains three spore-based probiotic strains and immune boosting immunoglobulins.

Get to the Root at Home

Curious about where you should start your functional medicine journey?

Take our Get to the Root Quiz so you can start working towards reversing disease and optimizing your health at the Root cause.

Take the Get to the Root Quiz

Baseline Labs

Root Functional Medicine — Tue, 29 Oct 2024 00:00:00 -0400

A key benefit of functional medicine begins with understanding your unique biology. That’s where baseline labs come in—serving as the critical first step toward personalized treatment. At Root, we believe in providing a comprehensive picture of your health starting with our proven Root Cause Panel.

In this article, we'll explore the importance of evaluating baseline labs and break down the key categories of tests we include in this initial lab draw: nutrient levels, inflammation markers, and thyroid function. You'll also learn what abnormal results could mean and how they can guide us toward personalized strategies to reduce or eliminate symptoms by treating the root cause.

Nutrients

Nutrients (vitamins and minerals) play essential roles in energy production, immune function, hormone balance, and much more. Even subtle deficiencies can have significant impacts on your health. At Root, we prioritize assessing these levels through our baseline labs to identify deficiencies early and provide targeted dietary interventions and supplements that support overall well-being. Here is a breakdown of the key nutrient levels we assess as part of our baseline lab draw:

Ferritin (Iron)

Ferritin is a protein that stores iron in the body, making it a reliable marker for iron levels.

Symptoms of Deficiency: fatigue, weakness, poor concentration, restless legs
Associated Conditions: hypothyroidism, heavy menstrual cycles, pregnancy/postpartum, chronic inflammation (high ferritin), anemia, and iron-deficient diets

Vitamin B12 (Cobalamin)

Vitamin B12 plays a vital role in nerve function, red blood cell production, and thyroid function.

Plus, vitamin B12 is involved in the methylation process, which is a pathway that regulates the balance of sex hormones, like estrogen. Proper methylation is essential for preventing hormonal imbalances that can impact fertility, mood, and overall reproductive health.

Symptoms of Deficiency: fatigue, numbness/tingling, cognitive changes, anemia
Associated Conditions: type 2 diabetes or polycystic ovary syndrome (due to Metformin use), acid reflux (due to use of PPI drugs), vegetarian/vegan diets

Zinc

Zinc is a trace mineral essential for immune function, wound healing, and hormone production.

Symptoms of Deficiency: getting sick often, hair loss or thinning hair, acne, altered taste/smell
Associated Conditions: Inflammatory bowel disease (IBD), chronic stress, polycystic ovary syndrome (PCOS), type 2 diabetes

Vitamin D

Vitamin D is crucial for bone health, immune function, and mood regulation.

Low vitamin D levels are widespread. In fact, approximately 40 percent of people living in the United States are estimated to have insufficient vitamin D levels (1). This is why we always include this vitamin in our baseline labs evaluation.

Symptoms of Deficiency: brittle bones, getting sick often, mood disorders (depression), fatigue
Associated Conditions: autoimmune disease, obesity, kidney disease, living in northern latitudes or limited sun exposure

Magnesium

Magnesium is involved in over 300 processes in the body, including energy production, muscle function, and blood sugar balance.

Red blood cell (RBC) magnesium reflects the amount of magnesium inside cells, offering a more accurate picture of magnesium status than standard blood serum tests.
Unfortunately, over half of Americans fail to meet daily magnesium requirements with their diet (2).

Symptoms of Deficiency: Muscle cramps, anxiety, fatigue, heart arrhythmias
Associated Conditions: diabetes, migraines, and gastrointestinal disorders that impair absorption, such as Crohn’s disease or irritable bowel syndrome (IBS)

Root Cause Panel

Glucose, Fasting Insulin, HbA1c, Hepatic function, GGT, Standard Lipids, Lipoprotein (a), Full Thyroid Panel with Antibodies, Homocysteine, hsCRP, Ferritin, Vit B12, Vit D, Zinc, RBC Mag

$225.00

Inflammation and Blood Sugar

Chronic, low-grade inflammation is a hallmark of many health conditions, from heart disease to autoimmune disorders. Inflammation can silently damage tissues, disrupt hormone function, and even alter metabolism, leading to symptoms that are often dismissed until they become significant health issues. This is why assessing inflammation through baseline labs is one of the most crucial steps in understanding root causes of your symptoms. Let’s discuss some of the key labs we evaluate to provide insight into inflammation and overall metabolic health.

High-Sensitivity C-Reactive Protein (hs-CRP)

Hs-CRP is a key marker of inflammation and is often high in response to injury or infection.

It is produced by the liver in response to inflammation. In functional medicine, it is used to assess chronic low-grade inflammation linked to heart disease and other chronic conditions.

High Levels Indicate: systemic inflammation, which is often related to conditions like autoimmune disease, heart disease, diabetes, and more

Homocysteine

Homocysteine is an amino acid in the blood produced when the body breaks down methionine, another amino acid.

High Levels Indicate: increased risk for heart disease, stroke, and cognitive decline.
Associated Conditions: B-vitamin deficiencies (B6, B12, folate), MTHFR gene mutations

Addressing MTHFR mutations typically involves supplementing with active forms of B vitamins, such as methylated folate and B12.

Fasting Insulin

Fasting insulin levels reflect how well the body controls blood sugar.

Insulin resistance, where cells fail to respond effectively to insulin, is a key marker of chronic inflammation. We measure fasting insulin levels in the blood to evaluate your risk for inflammatory conditions like insulin resistance and type 2 diabetes.

High Levels Indicate: insulin resistance and chronic inflammation
Associated Conditions: PCOS, type 2 diabetes, metabolic syndrome, obesity

Hemoglobin A1c

Hemoglobin A1c (HbA1c) measures the average blood glucose levels over the past three months.

Elevated HbA1c levels can indicate chronic inflammation due to persistent high blood sugar levels.

High Levels Indicate: chronic inflammation and high blood sugar levels
Associated Conditions: prediabetes (A1c ≥ 5.7%) and diabetes (A1c ≥ 6.5%)

Fasting Glucose

Glucose levels indicate immediate blood sugar status.

Chronically high glucose contributes to inflammation and oxidative stress, damaging tissues throughout the body.

Symptoms of Low Glucose: fatigue, shakiness, sugar cravings
Symptoms of High Glucose: difficulty losing weight, frequent urination

A fasting glucose over 100 mg/dl typically indicates insulin resistance and/or prediabetes, while a fasting glucose over 126 mg/dl may be an indicator of diabetes.

Hepatic Function Panel

The hepatic (liver) function panel evaluates liver health, measuring enzymes and proteins that can reveal inflammation or damage to the liver.

In this panel, we will look at liver enzymes (ALT, AST, GGT, and alkaline phosphatase), bilirubin, and albumin levels.

High Liver Enzymes Indicate: liver inflammation or damage from poor diet, alcohol use, metabolic dysfunction, toxin overload
Associated Conditions: liver disease (cirrhosis, fatty liver, and/or hepatitis), celiac disease, thyroid disorders

Lipid Panel

A lipid panel measures cholesterol and triglyceride levels in the blood.

Imbalances in cholesterol, particularly high LDL (low-density lipoprotein) and low HDL (high-density lipoprotein), are markers of inflammation and heart disease risk.

High Cholesterol Can Indicate: high intake of added sugar and/or processed foods, low intake of fiber, alcohol intake
Associated Conditions: polycystic ovary syndrome (PCOS), heart disease, diabetes, obesity, and hypothyroidism

Extremely low cholesterol can be a sign of malnutrition or hyperthyroidism, but low HDL is often a sign of poor heart health or physical inactivity.

Root Cause Panel

Glucose, Fasting Insulin, HbA1c, Hepatic function, GGT, Standard Lipids, Lipoprotein (a), Full Thyroid Panel with Antibodies, Homocysteine, hsCRP, Ferritin, Vit B12, Vit D, Zinc, RBC Mag

$225.00

Thyroid Health

The thyroid gland affects nearly every organ and process in the body. For example, the thyroid produces hormones that regulate metabolism, energy, heart rate, and body temperature. While traditional testing often focuses on thyroid-stimulating hormone (TSH) alone, our baseline labs include a comprehensive look at TSH, T4, T3, and thyroid peroxidase (TPO) antibodies. This full panel helps our Root doctors detect early signs of thyroid dysfunction, identify conversion issues, and uncover autoimmune factors that may affect thyroid health.

Thyroid-Stimulating Hormone (TSH)

TSH is produced by the pituitary gland in your brain and signals the thyroid to produce thyroid hormones called T4 and T3.

TSH maintains the balance of thyroid hormones in the bloodstream.

High TSH Indicates: hypothyroidism (underactive thyroid), suggesting that the pituitary is signaling for more thyroid hormone production
Low TSH Indicates: hyperthyroidism (hyperactive thyroid) or possibly pituitary dysfunction if the body is producing too much thyroid hormone without TSH elevation

The conventional range for a normal TSH is approximately 0.5 - 4.5 mIU/L. However, this range is too wide and overlooks many cases of underlying thyroid disease. At Root, our functional medicine doctors prefer a narrower and more optimal range for TSH of 1.0 - 2.5 mlU/L. Do you have “normal” thyroid labs, but you’re still feeling symptoms of hypothyroidism? Read this blog to learn more.

Free T4

T4 is the primary hormone produced by the thyroid, though it’s relatively inactive.

In your cells, T4 is converted to T3, the active form of thyroid hormone.

High T4 May Indicate: hyperthyroidism and/or poor conversion of T4 to T3 due to stress, poor gut health, or nutrient deficiencies
Low T4 May Indicate: hypothyroidism (even if TSH is normal), indicating the thyroid isn’t producing enough thyroid hormone

Free T3

T3 is the active thyroid hormone that drives metabolism, energy production, and cellular function.

T3 is primarily converted from T4 in the liver and gut.

High T3 May Indicate: hyperthyroidism or an overactive thyroid gland
Low T3 May Indicate: hypothyroidism, possibly due to poor conversion of T4 to T3 or issues like chronic stress and inflammation

While T4 levels indicate production, T3 levels reveal how much of the hormone is active in the body. Testing T3 is crucial because some people may have adequate T4 but struggle to convert it to T3.

Thyroid Peroxidase (TPO) Antibodies

TPO is an enzyme crucial for thyroid hormone production, helping convert iodine into thyroid hormone.

However, the presence of TPO antibodies suggests that the immune system is attacking the thyroid, commonly seen in autoimmune conditions like Hashimoto’s thyroiditis and Graves’ disease.

High TPO Antibodies: suggests an autoimmune thyroid disorder like Hashimoto’s or Graves’

Checking TPO antibodies helps detect autoimmune thyroid disease, even when TSH and other thyroid hormone levels are within normal ranges.

Root Cause Panel

Glucose, Fasting Insulin, HbA1c, Hepatic function, GGT, Standard Lipids, Lipoprotein (a), Full Thyroid Panel with Antibodies, Homocysteine, hsCRP, Ferritin, Vit B12, Vit D, Zinc, RBC Mag

$225.00

Key Takeaways: Baseline Labs

By assessing nutrient levels, inflammation markers, and thyroid function, you can gain invaluable insights into your body’s current state and areas needing support. Evaluating your baseline labs is the first step in uncovering the root causes of health issues and achieving long-lasting wellness. With Root’s Access Membership, you have the unique ability to order your own labs and receive expert guidance in interpreting results.

PCOS Meals

Root Functional Medicine — Thu, 08 Jul 2021 00:00:00 -0400

Women with polycystic ovary syndrome (PCOS) may suffer from irregular periods, acne, unwanted hair growth, weight gain, and more. Unfortunately, conventional medicine does little to support those with PCOS and often relies on birth control prescriptions or general recommendations for weight loss.

Yet, losing weight with PCOS is not an easy task and the underlying causes of PCOS, like insulin resistance and inflammation, make it very difficult. Plus, general weight loss does not necessarily address the various root causes of PCOS and many people still suffer from symptoms like acne and hair loss. Here’s the good news: targeting the root causes of your PCOS with nourishing foods can help eliminate your symptoms without restrictive dieting. With our sustainable methods, some women may also find it is easier to lose weight.

In this article, we will explain how to make a PCOS meal plan and provide examples using our own Root Farmacy® meals. Root Farmacy® is digital meal plans with recipes designed by doctors, dietitians and chefs for clinically tailored meals. We include these meal plans in our functional medicine memberships.

How to Plan a PCOS Meal

Optimizing your overall diet—as in the foods you eat—is foundational in treating the root cause of PCOS. A diet high in refined carbs, inflammatory fats, and added sugar worsens insulin resistance and inflammation.These types of foods are also much easier to overeat, which can lead to an overabundance of calories, frequent blood sugar imbalances, and weight gain. On the other hand, an anti-inflammatory diet improves your body’s sensitivity to insulin, reduces inflammation, and provides the necessary nutrients to optimize hormone function.

The PFC (Protein, Fat, Carb) Balance Method

Instead of cycling through unsustainable fad diets, we recommend a simple formula of making sure you have lean protein, fat, and fiber-rich carbohydrates (PFC) on each plate for your PCOS meals. This formula is best for balancing your blood sugar levels and offering the nutrients you need for hormone balance.

To breakdown the PFC method further, let’s review which common foods fall into each category:

Protein: beef, pork, seafood, poultry, eggs, tofu or edamame
Fat: olive oil, avocados, coconut oil, nuts, seeds
Carbs: fruit, sweet potatoes, corn, brown rice, quinoa, oats, winter squash, beans, lentils, whole-grain bread
Non-starchy vegetables: leafy greens, Brussel’s sprouts, broccoli, cauliflower, tomato, bell peppers, cucumber, zucchini, etc.

Keep in mind that many foods cross over into two categories. For example, beans contain both fiber-rich carbs and protein. We put beans in the starch (carbohydrate) category instead of the protein category because they are heavy in carbohydrates.

Despite what you may read elsewhere, it’s important to include fiber-rich carbohydrates in your PCOS meal plan. Low-carb or ketogenic diets are popular recently and many people tout the benefits of these eating patterns for women with PCOS. It is true that a low carb diet may benefit PCOS by balancing blood sugar levels and aiding weight loss. However, we find that these diets are difficult to maintain, trigger sugar cravings, and often do not provide enough calories (which can actually worsen your menstrual cycle and ovulation).

Curious about whether you should include gluten and soy in your PCOS meals? We covered these controversial topics in our Soy and PCOS and Gluten and PCOS articles.

Vitamins & Minerals

By following the PFC formula, you are also providing a wide range of nutrients required for making, metabolizing, and balancing your hormones.

Vitamin B6, folate, and vitamin B12 are particularly important in optimizing hormonal balance in PCOS. These three vitamins help to lower inflammation by breaking down an amino acid, called homocysteine, which is commonly elevated in women with PCOS (1). Lowering homocysteine may reduce your risk factors for heart disease and other reproductive symptoms.

Folate: leafy greens, asparagus, avocado
Vitamin B6: chickpeas, salmon, chicken, potatoes
Vitamin B12: animal products only; especially beef, fish, and eggs

Two minerals that are also crucial in treating PCOS are zinc and magnesium. Eating enough zinc may help reduce symptoms of PCOS like hair loss, unwanted hair growth, and acne. Similarly, magnesium is involved in over 300 reactions in the body and influences hormone balance and signaling. Unfortunately, over half of Americans fail to meet the daily magnesium requirements with their diet! Eating enough magnesium may improve insulin resistance, reduce inflammation, and promote restful sleep.

Zinc: beef, pork, cashews, and chickpeas
Magnesium: pumpkin seeds, chia seeds, almonds, and edamame

Phytochemicals

Phytochemicals are compounds made by plants that provide desirable health benefits to humans. It is the phytochemical compounds that give plant-based foods their unique color! For example, lycopene and beta-carotene are phytochemicals found in red foods, like tomatoes. Anthocyanins are found in blue and purple foods, like berries, and quercetin is found in brown and white foods, like quinoa, onions, and beans.

Women with PCOS have significantly higher levels of inflammation and lower antioxidant levels than women of the same age and BMI without this condition (2). Phytochemicals are crucial for women with PCOS because they boost antioxidant levels in the body and provide anti-inflammatory benefits.

You don’t have to remember all of the different kinds of phytochemicals to follow a successful PCOS meal plan. Rather, focus on eating colorful and diverse meals with a variety of fruits and vegetables to obtain all of the phytochemical benefits.

Examples of PCOS Meals

Using the PFC Method may not come naturally to you at first. The more you practice these methods when planning your weekly meals, the easier it will become. Let’s review a few examples of the PFC Method in action! We’ll use our Root Farmacy® meals to provide a delicious visual.

Salmon is an excellent protein and omega-3 fat source for PCOS meals to help reduce overall inflammation. Rainbow carrots are a good source of beta-carotene and potassium while purple potatoes are rich in polyphenols to support a healthy gut lining. The roasted broccoli in this dish also provides a powerful antioxidant called glucoraphanin which helps neutralize damaging free radicals in the body.

Protein: salmon
Fat: salmon, olive oil
Carbs: purple potatoes
Non-starchy vegetables: carrots, broccoli

Lamb is another excellent protein source containing nutrients like B12, selenium, and zinc to support thyroid function in PCOS and optimal fertility. Quinoa (which is technically a seed, not a grain) is rich in fiber, antioxidants, and contains all nine essential amino acids. The asparagus in this dish provides prebiotic fiber, which is the preferred fuel source of healthy gut bacteria. Gut health is particularly important in PCOS as women with this condition tend to have more imbalanced gut bacteria (dysbiosis) compared to women without PCOS.

Protein: lamb
Fat: olive oil
Carbs: quinoa
Non-starchy vegetables: red peppers, asparagus

Farmacy Meals for your PCOS Meal Plan

Managing your PCOS and cooking nutritious meals at home can feel impossible when combined with the rest of your daily responsibilities. However, we see everyday how the anti-inflammatory food plans in our functional medicine memberships for PCOS completely change member health outcomes! We created our digital meal plans, Root Farmacy®, as a way to make this even more doable for our Root community.

Get started with our FREE hormone and gut health friendly recipes

& Sign up to receive tips and updates from Root.

PCOS Acne Supplements

Root Functional Medicine — Thu, 31 Mar 2022 00:00:00 -0400

Acne is a common symptom in polycystic ovary syndrome (PCOS) affecting up to 30 percent of women with this condition.

In this article, we’ll review the most effective PCOS acne supplements to address the root cause of your breakouts and achieve clearer skin.

PCOS and Acne

Acne is common in PCOS due to higher levels of androgens, like testosterone. In fact, an estimated 60 to 80 percent of women with PCOS suffer from high levels of androgens (1). High androgens cause an overproduction of oil in your skin which can lead to clogged pores and acne breakouts. Insulin resistance may also cause acne in PCOS. This occurs when your cells become resistant to insulin, a hormone responsible for controlling blood sugar levels. Higher insulin levels triggers your body to release more testosterone and worsens the vicious cycle.

PCOS Acne Supplements

Our doctors and dietitians help women find and treat the root cause of their acne and other related PCOS symptoms. A healthy PCOS acne diet and balanced lifestyle is foundational to this treatment plan. However, we also find tremendous success in using targeted supplements for these individuals.

Inositol

Root Myo & D-Chiro Inositol is a supplement designed for women with PCOS containing two vitamin-like compounds called myo and d-chiro-inositol in the same ratio (40:1) found naturally in the body (2). Root Myo & D-Chiro Inositol can reduce acne lesions in women with PCOS by lowering insulin and glucose levels. As stated above, balancing insulin and blood sugar levels can lower testosterone levels, one of the root causes of acne in PCOS (3, 4).

Myo & D-Chiro Inositol

We’re making room for our new look. Stock up on Inositol and save 50% with code INOS50

$64.00

N-Acetyl Cysteine (NAC)

NAC is a powerful antioxidant with anti-inflammatory benefits. NAC promotes antioxidant activity by increasing the production of glutathione, one of the most important and naturally occurring antioxidants in the body. Unfortunately, studies show that women with PCOS have almost 50 percent lower glutathione levels compared to controls (5, 6). Nonetheless, taking an NAC supplement can increase glutathione levels and may even reduce testosterone levels in women with PCOS (7, 8).

NAC

NAC is the real MVP for hormone and metabolic health

$44.00

Omega-3 (Fish Oil)

Omega-3 is a type of anti-inflammatory fat that provides many health benefits for women with PCOS. More specifically, we recommend taking an omega-3 supplement that contains two key omega-3 fats: EPA and DHA. You may also see EPA and DHA labeled as “fish oil.” Omega-3 is a vital acne supplement for PCOS because of its anti-inflammatory benefits and proven ability to reduce insulin resistance (9).

Omega 3

Fish oil that goes down easy and boosts Omega-3 levels

$59.00

Magnesium

Magnesium is an essential mineral with many important functions for optimal hormone balance. Unfortunately, most Americans fail to eat enough magnesium each day. Taking a magnesium supplement for PCOS may improve insulin resistance, reduce inflammation, and ease PMS symptoms (10). Magnesium can also be calming and helpful for restful sleep. This is particularly important for women with adrenal PCOS. In this category of PCOS, women have high levels of an androgen called DHEA-S. This androgen is made in your adrenal glands, generally increases in times of chronic stress and may cause acne as well.

Magnesium Combo

Three forms of highly absorbable magnesium in one capsule.

$37.00

We include all four of these top PCOS supplements in our PCOS core supplement bundle.

Zinc

Research suggests that women with PCOS may also be at a higher risk of zinc inadequacy or deficiency. Zinc levels may correlate with the severity of acne, and taking zinc supplements may be useful in treating moderate to severe acne. We suggest a zinc dose of 15-30mg daily.

Zinc

REBRANDING SALE! We’re making room for our new look. Save 20% at checkout with code REBRAND20.

$29.00

MegaSporeBiotic

Dysbiosis is an imbalance of gut bacteria that may cause or worsen acne. Dysbiosis is also associated with PCOS and women with PCOS are more likely to have dysbiosis than women without this condition. In fact, some researchers believe that dysbiosis is the initial triggering cause of PCOS (11). The best probiotic for acne is called MegaSporeBiotic. This is a soil-based probiotic which means it can survive the harsh digestive conditions of the gut in order to provide health benefits. MegaSporeBiotic has shown to reduce inflammation and treat dysbiosis within the gut (12).

Key Takeaways

Acne can be a devastating symptom, especially if you’re dealing with other unwanted PCOS symptoms like irregular periods, hair loss or unwanted hair growth, difficulty losing weight, and more. We believe in using targeted supplements to help treat the root cause of acne and PCOS. We see tremendous success using our PCOS acne supplements Inositol, NAC, omega-3, magnesium, and MegaSporeBiotic. You can purchase each of these products individually in our Root Shop. However, we also offer a PCOS Supplement Bundle which allows you to bundle for optimal results and savings.

Get to the Root at Home

Curious about where you should start your functional medicine journey?

Take our Get to the Root Quiz so you can start working towards reversing disease and optimizing your health at the Root cause.

Take the Get to the Root Quiz

PCOS Foods

Root Functional Medicine — Mon, 18 Apr 2022 00:00:00 -0400

Women with polycystic ovary syndrome (PCOS) face conflicting information every day on which foods to eat or avoid for best results. We’ve covered some of these controversial topics like gluten, soy, and dairy in previous articles.

In this article, we’ll discuss our top five PCOS foods that we recommend. PCOS foods should be balanced with protein, fat, and carb and include high fiber carbs. They should also contain important nutrients such as Omega 3s, zinc, and magnesium.

Salmon

Recommended Serving: 3 ounces, twice per week

Salmon is one of the best PCOS foods because of its omega-3, selenium, and iodine content. Omega-3 is a healthy fat with anti-inflammatory benefits and may help reduce insulin resistance and cholesterol numbers in women with PCOS (1). These benefits particularly stem from two key omega-3 fats called EPA and DHA. A 3-ounce portion of salmon (the size of a deck of cards) provides about 1,500 mg of EPA and DHA. Salmon also provides excellent sources of two minerals, selenium and iodine, which support optimal thyroid function. This is especially important for women with PCOS since they are three times more likely to also suffer from Hashimoto’s thyroid disease (2, 3).

Non-Starchy Vegetables

Recommended Serving: 4+ cups per day

Non-starchy vegetables are a category of nutrient-dense PCOS foods rich in vitamins, minerals, antioxidants, and fiber. All of these components work together to help balance your hormones, lower inflammation, and promote the growth of healthy gut bacteria.

Examples of Non-Starchy Vegetables:

Leafy greens
Tomatoes
Bell peppers
Cucumbers
Brussels sprouts
Broccoli
Cauliflower
Asparagus
Zucchini
Mushrooms
Green beans

Cruciferous vegetables, like broccoli, cauliflower, kale, and brussels sprouts are particularly helpful in promoting healthy estrogen levels. Roast a large sheet pan of chopped vegetables in the oven with salt, pepper, garlic, and any other desired herbs or spices to have quick access to non-starchy vegetables throughout the week!

Nuts

Recommended Serving: ¼ cup or 2 tablespoons nut butter per day

The healthy fat and fiber content found in nuts slows digestion and prevents blood sugar spikes after a meal. This leads to more satisfaction and less sugar cravings between meals as well as improved blood sugar levels for happier hormones. Add some pecans to your morning oats, spread peanut butter onto apple slices for a midday snack, or throw some walnuts or almonds onto your salad for a crunchy addition. Store nuts in the refrigerator or freezer if you don’t think you will use them right away or if purchasing in bulk to maintain quality and extend the shelf-life.

Spearmint Tea

Recommended Serving: one or more cups per day

Common PCOS symptoms, like acne and hair loss or unwanted hair growth, are largely due to high levels of androgens in the bloodstream. Androgens are sex hormones present in both men and women but with higher concentrations found in men. Testosterone is one of the most commonly elevated androgens in women with PCOS. Spearmint tea is a great PCOS food to add to your drink rotation as some studies suggest frequent consumption may lower androgen levels (4, 5).

Seeds

Recommended Serving: varying between 2 tablespoons and ¼ cup per day

Despite their smaller size, seeds offer a powerful nutrient addition as a PCOS food thanks to their higher levels of zinc and magnesium. For example, a ¼ cup serving of pumpkin seeds provides nearly 20 percent of your daily zinc requirements. In women with PCOS, zinc can improve blood sugar levels, reduce PCOS-related hair loss or unwanted hair growth, and may help mitigate common PMS symptoms. Read more about zinc for PCOS. Add pumpkin seeds to your yogurt, salads, trail mix, or roasted vegetables. Furthermore, chia seeds are an incredibly great source of magnesium offering about 34 percent of your daily requirement in just two tablespoons! We find that most people are not meeting their magnesium requirements, which is why we love recommending breakfast or snack ideas like chia seed pudding.

Simple Chia Seed Pudding:

2 tablespoons chia seeds
½ cup milk of choice
Berries and nuts for topping

Pour chia seeds and milk into a jar or bowl and mix well. Cover and store overnight in the fridge. Top with a handful of berries and nuts before eating for added antioxidants and healthy fats. Optional: sweeten with 1 teaspoon pure maple syrup.

Get started with our FREE hormone and gut health friendly recipes

& Sign up to receive tips and updates from Root.

Case Study: Thyroid

Root Functional Medicine — Sat, 25 Feb 2023 00:00:00 -0500

Rebecca's Story

Rebecca was on thyroid medication for low thyroid, but it didn’t change the way that she felt. Her doctor had only been checking her TSH and she was told the dose was fine. Yet she still felt fatigue, had trouble losing weight, and often felt like she was having brain fog. Her joints sometimes ached and she often had an annoying headache.

When Rebecca first signed up with Root, her doctor ordered her a full thyroid panel. Her results:

TSH: 3.25

Free T4: 0.9

Free T3: 2.4

TPO: 39

In our functional interpretation, we explained:

1. The TSH is high, meaning the brain is not sensing enough circulating thyroid so it is sending a higher amount of stimulating hormone to try to get the thyroid to make more thyroid hormone.

2. Your Free T4 is low, even with the medication, the thyroid is not able to produce enough.

3. Your Free T3 is also low, which means your cells are having trouble converting Free T4 to Free T3, which is the most active thyroid hormone. Many things can affect this conversion, like nutrient status, adrenal health, and gut health. We address all of those things in our membership.

4. You have Thyroid Peroxidase Antibodies (TPO). This is the main antibody that is seen in Hashimoto’s. Surprisingly, many people who come to us with hypothyroidism are unaware that it is caused by an autoimmune condition where the body is attacking the thyroid gland. We treat this by lowering the antibody burden at the Root cause, often inflammation and intestinal permeability (aka “leaky gut”). We'll be able to test your gut health and microbiome in our program.

It turned out that Rebecca’s symptoms weren’t all simply because she had hypothyroidism, but they stemmed from the root causes that also lead to her low thyroid function.

Intestinal permeability
Adrenal stress (HPA axis dysfunction)
Iron and Magnesium deficiency
Inflammation
Insulin Resistance

We put Rebecca on a personalized wellness plan to target all of these root causes using nutrition, a gut healing protocol based on her microbiome results, nutrient repletion, stress reducing goals. Each month her overall symptom score improved. She was amazed that her joint aches were actually stemming from her gut and noticed a connection to certain foods making this worse as well. As her gut healed, she tolerated more foods, but through her work with Root, she discovered that she does have NCGS, non-celiac gluten sensitivity as many people with Hashimoto’s have.

We repeated her lab testing in month 4 of her membership to find all improved thyroid markers without having to increase her medication. Rebecca later wanted to make sure her adrenal health was improving through her efforts, so in month 6 we ordered a cortisol and DHEA saliva test that she completed at home, using our direct lower price access to functional labs. She found that her cortisol was still spiking at bedtime so we made adjustments in her routine and her supplements and she was able to improve her sleep.

Rebecca is now feeling better than she thought was possible, and she keeps Root in her back pocket to help with additional testing and follow up. Plus, she loves having the ability to get a functional opinion on things that come up like allergies, travel precautions, occasional yeast infections, and so much more. She loves that she has a dedicated functional doctor and dietitian who can help her utilize natural treatments whenever possible.

We hope this story sheds light on some of our Root proven process our members experience. Root can guide you, remove the overwhelm and get a plan together you can actually do.

There is a reason that 98% of Root members improve their overall symptom score by month 3 of membership.

Is it time to just put it all together in a proven membership program that has helped thousands of people with similar health goals or concerns?

I’m ready to join the Root Membership: Apply Now

Get to the Root at Home

Curious about where you should start your functional medicine journey?

Take our Get to the Root Quiz so you can start working towards reversing disease and optimizing your health at the Root cause.

Take the Get to the Root Quiz

SIBO Weight Gain

Root Functional Medicine — Mon, 02 Oct 2023 00:00:00 -0400

Small intestinal bacterial overgrowth, or SIBO, is a digestive disorder often associated with symptoms like bloating, gas, and abdominal pain. However, one lesser-known aspect of SIBO is its potential to lead to weight gain.

In this article, we'll discuss SIBO weight gain, potential root causes, and functional medicine treatments to address this complex condition.

What is SIBO?

SIBO is a condition characterized by an excessive growth of bacteria in the small intestine. Normally, the small intestine contains relatively low levels of bacteria compared to the colon. However, in individuals with SIBO, these bacteria multiply and thrive in the small intestine, causing various digestive problems.

While most individuals with SIBO present with at least one digestive symptom, there are many people who may suffer from a variety of non-digestive symptoms related to SIBO such as acne, fatigue, anxiety, brain fog, and more. Your doctor may diagnose SIBO with a breath test or a combination of clinical symptoms and a stool test. However, SIBO is not well understood by many conventional providers.

SIBO Weight Gain

The relationship between gut bacteria and weight has become an area of highly studied interest. Many studies suggest a bidirectional relationship in which SIBO can lead to weight gain and this subsequent weight gain can then cause worsening SIBO. One large review study found that individuals with obesity have a nearly threefold risk of developing SIBO than people without obesity (1).

Weight gain in people with SIBO is a complex issue, but there are several key factors that contribute to this phenomenon.

Inflammation

Your gut plays a crucial role in your overall health and weight loss efforts. Unfortunately, the presence of SIBO may lead to the breakdown of the intestinal barrier (i.e. leaky gut) and inflammation within the intestinal lining (2). This inflammation can disrupt hormones and the body's ability to regulate appetite, potentially leading to overeating and weight gain. However, treating gut issues may promote weight loss in certain instances. For example, our members often experience weight loss as an unexpected (but welcome) side effect of following a personalized gut healing protocol. See a Root SIBO protocol at the end of this article. Research backs this observation and some large studies have found that altering gut bacteria with certain probiotic or prebiotic blends may significantly reduce body weight and promote fat loss (3, 4, 5).

Insulin Resistance

Insulin resistance is another condition related to SIBO that may contribute to weight gain or weight loss resistance. After eating a meal containing carbohydrates, your body releases insulin to bring blood sugar levels back to a normal range. Insulin resistance occurs when the body cannot properly respond to insulin signaling, which leads to higher blood sugar levels. Inflammation, the standard American diet, infection, and lifestyle can all cause insulin resistance. Some studies show that SIBO may also contribute to insulin resistance (6, 7). Unfortunately, insulin resistance often causes weight gain and/or difficulty losing weight. Learn more about our functional medicine approach to weight loss.

Constipation

Some people with SIBO suffer from bowel irregularities, like constipation, which can worsen bloating, gas, and abdominal pain. Bloating often feels like weight gain as your pants may not fit as well and your belly may look distended. As a result, we find many of these individuals do not have set meals, snack frequently throughout the day, and may choose low-quality food options due to discomfort and/or lack of energy. Over time, these habits can lead to gradual weight gain.

Functional Medicine for SIBO

Although SIBO is becoming more rapidly prevalent, most conventional healthcare providers do not know how to effectively treat it. Functional medicine takes a holistic approach to address the root causes of health issues, including SIBO. Learn more about the difference between conventional and functional medicine. Here are some functional medicine treatments and strategies for managing SIBO and its associated weight gain:

Dietary Changes

Individuals with SIBO may experience digestive symptoms after meals or after eating certain foods. We may recommend a short-term low-FODMAP diet for individuals with SIBO as this can help reduce bacterial overgrowth and significantly reduce symptoms (1, 2). Some common foods eliminated on this diet include wheat, dairy (lactose), onions, garlic, and high-fructose corn syrup.

The foods we eat feed our gut bacteria, for better or worse. Foods rich in fiber, like fruits, vegetables, whole grains, nuts, and seeds feed our beneficial gut bacteria and promote their survival. On the other hand, foods rich in added sugar, like sweetened beverages, pastries, and cookies, tend to feed the harmful bacteria that can worsen SIBO. Our Root dietitians can help you create a personalized meal plan to reduce added sugar intake (and sugar cravings) and increase dietary fiber for optimal gut health.

Healing the Gut

Like other gut issues, SIBO is a tricky condition that requires a specific protocol in order to treat the root cause and not exacerbate symptoms. We use a “5R protocol” that aims to

reduce bacterial overgrowth with targeted antibiotics or herbal antimicrobials;
replace missing digestive components (like enzymes, bile, or stomach acid);
repair the intestinal wall;
reinoculate the gut with beneficial bacteria;
and rebalance your lifestyle to sustain these changes.

A true gut protocol to treat the root cause of SIBO can take many months, and requires both persistence from the individual and a skilled functional medicine doctor to develop an effective treatment plan.

Learn more about our functional medicine membership program.

Supplement Protocol for SIBO

While a true gut healing protocol may vary depending on personalized testing, the most common supplement regimen we use for SIBO follows the 5R protocol and may include:

Microbiome Balance: 1 capsule each morning before breakfast to gently remove overgrowth (1 bottle)
Root Digestive Enzymes: 1 with each large meal up to three times a day for about 3 months or as desired
SIBO probiotic: 3 capsules daily taken for about 3 months or as maintenance

Our favorite SIBO probiotic contains three different strains of spore-based probiotics and immune-boosting immunoglobulins to repopulate your gut bacteria for long term success.

SIBO Probiotic

Say goodbye to bloating for good

$59.00

Digestive Enzymes - discontinued

REBRANDING SALE! We’re making room for our new look. Save 20% at checkout with code REBRAND20.

$43.00

Microbiome Balance

Gently Rebalance Your Gut

$54.00

Key Takeaways

SIBO is a complex condition that has many associated symptoms like digestive discomfort, acne, fatigue, and weight gain. SIBO weight gain may be due to inflammation and dysbiosis within the gut, insulin resistance, or dietary preferences due to digestive discomfort. A functional medicine approach to SIBO may include a 5R protocol to remove bacterial overgrowth, replace crucial digestive factors, repair the intestinal wall, repopulate healthy gut bacteria, and rebalance your lifestyle to encourage remission.

Get to the Root at Home

Curious about where you should start your functional medicine journey?

Take our Get to the Root Quiz so you can start working towards reversing disease and optimizing your health at the Root cause.

Take the Get to the Root Quiz

PCOS Hair Loss

Root Functional Medicine — Mon, 11 Apr 2022 00:00:00 -0400

Hair loss is a common complaint among women with polycystic ovary syndrome (PCOS). In fact, an estimated 16 percent of individuals with PCOS suffer from thinning hair or hair loss. In this article, we’ll review the causes of PCOS hair loss and how we address this condition using a targeted root cause approach.

What Causes PCOS Hair Loss?

Treating hair loss in PCOS is not a quick fix because there are numerous potential factors that may contribute to this condition. Let’s review the most common causes of PCOS hair loss.

High Androgens

Androgens are sex hormones present in both men and women but with higher concentrations found in men. High androgen levels are the most common cause for PCOS hair loss. Different types of androgens include testosterone, androstenedione, dihydrotestosterone (DHT), and dehydroepiandrosterone sulfate (DHEA-S). Your doctor can order a simple blood test to look for high androgen levels.

Low-Grade Inflammation

New research suggests chronic low-grade inflammation may be a contributing factor in hair loss as well (1). Interestingly, women with PCOS are more likely to have high levels of an inflammatory marker called C-reactive protein (CRP).

Insulin Resistance

Insulin is a hormone responsible for controlling blood sugar levels. When your cells become resistant to insulin, your body releases even more insulin and blood sugar levels remain abnormally elevated. Insulin resistance plays a role in PCOS hair loss because higher insulin levels lead to higher androgen levels. This is probably why some women do not experience long lasting benefits with conventional treatments because the medication fails to address the root cause of high androgens.

How to Treat Hair Loss

Treating hair loss is a gradual process, but it is possible. All of our targeted interventions are designed to treat the root causes of hair loss in women with PCOS.

PFC Balance

Protein, Fat, Carb (PFC) balance is a simple way to plan meals for PCOS that also balances your blood sugar levels. Balancing PFC ensures you have protein, fat, and fiber-rich carbohydrates with each meal and snack. An anti-inflammatory diet can also lower inflammatory markers and improve insulin resistance that may contribute to PCOS hair loss. You can incorporate the PFC method with an anti-inflammatory diet by eating lots of non-starchy vegetables, legumes, fresh fruit, nuts/seeds, whole grains, and lean protein.

Replace Key Nutrients

Zinc

Zinc is an essential mineral with antioxidant properties. Unfortunately, women with PCOS are more likely to have a zinc deficiency than women without this condition. Taking zinc for PCOS may help reduce fasting blood sugar and insulin levels, improve insulin resistance, and reduce hair loss (2, 3). We generally recommend starting with 15 to 30 milligrams (mg) of supplemental zinc per day.

Omega 3's

Omega-3 is a healthy fat found in nuts, seeds, and seafood. More specifically, fish is the best source of two key omega-3 fats: EPA and DHA. These two fats may improve insulin resistance and lower levels of inflammation in women with PCOS (4). Strive to include oily fish, like salmon, into your diet at least twice per week. If you do not like fish or struggle to eat it regularly, consider taking an omega-3 supplement with EPA and DHA. We recommend starting around 800mg to 1,000 mg per day.

Iron

Iron deficiency may cause hair loss. Iron is a mineral found in animal protein like beef, chicken, fish, and eggs. You can also find iron in legumes, nuts, seeds, and certain vegetables. However, plant-based forms of iron are harder for your body to use, so it’s important to also eat lots of foods rich in vitamin C to boost absorption. Your doctor can easily check your iron levels with a simple blood test. Some individuals may require iron supplements to correct an iron deficiency. Prenatal vitamins often contain iron as well.

Zinc

REBRANDING SALE! We’re making room for our new look. Save 20% at checkout with code REBRAND20.

$29.00

Gentle Iron

Finally an iron that goes down easy

$18.00

Omega 3

Fish oil that goes down easy and boosts Omega-3 levels

$59.00

Stress Management

In times of stress, your adrenal glands release high amounts of a hormone called cortisol. High cortisol levels may be a contributing factor to hair loss by causing high blood sugar levels, insulin resistance, and worsening inflammation. Stress reduction and lifestyle management is essential in treating high cortisol levels. Incorporate healthy ways to reduce and/or manage your stress levels each day. Ideas may include meditation, deep breathing exercises, yoga, tai chi, nature walks, or therapy.

Adaptogens are supplements that may also help balance cortisol levels. We often use ashwagandha, which is an Ayurvedic herb with proven benefits for reducing cortisol levels, lowering perceived anxiety, increasing sleep quality, and reducing hair loss when stress is a contributing factor (5, 6).

DHEA-S, an androgen that is often elevated in PCOS caused by an adrenal root cause, can also lead to hair loss. Resveratrol has been shown to naturally lower DHEA-S.

We bundled together our top supplements for PCOS Hair loss in the bundle below. This is a nice complement to our core PCOS bundle as well.

Hair Loss Bundle

Supports hair growth from the inside out.

$136.00

Gut Repair

Did you know that the health of your gut may factor into your hair loss? Dysbiosis (an imbalance of gut bacteria), leaky gut, and food sensitivities can all contribute to low-grade inflammation that may indirectly worsen hair loss. In fact, some researchers suggest that dysbiosis may be the triggering factor that causes PCOS in the first place (7). Obvious signs of poor gut health include digestive symptoms like constipation, diarrhea, bloating, acid reflux, and gas. However, some individuals do not present with digestive symptoms. You can start supporting your gut health today by slowly increasing the fiber in your diet, limiting added sugar and alcohol, eating a diverse diet of colorful foods, and drinking enough water.

Rule Out Thyroid Disorders

Women with PCOS are three times more likely to also have Hashimoto’s thyroid disease. In fact, Root's founder, Dr. Erica Armstrong wrote the first book in the United States on the The PCOS Thyroid Connection. Hashimoto’s is an autoimmune disease in which the immune system mistakenly attacks the thyroid. It is also the most common cause of hypothyroidism in the United States. Hair loss is a common symptom of hypothyroidism, and treating this condition may significantly reverse hair loss. Read more about PCOS and thyroid disorders.

The PCOS Thyroid Connection Book

The first ever book in the United States on the connection between PCOS and Hypothyroidism. Now available on Amazon and at Barnes & Noble.

Shop the book

Takeaways

Hair loss in PCOS is often the result of high androgen levels, like testosterone. If you have insulin resistance, this is likely causing your high androgen levels. Other contributing factors include nutrient deficiencies, inflammation, stress, and gut dysbiosis.

We use a holistic, root cause approach in treating hair loss. Following an anti-inflammatory diet, correcting nutrient deficiencies, lowering stress levels, and repairing the gut can all help to reverse hair loss due to PCOS.

The best part about treating hair loss at the root cause is that other symptoms related to PCOS also improve, like acne, hair growth on face, and mood changes. Here is a summary of our Root protocol for PCOS hair loss:

Balance Blood Sugar
Replace vital nutrients (PCOS Core Bundle plus gentle iron if needed)
Manage Stress and Adrenal Androgens (Hair Loss Supplement Bundle)
Repair gut health if needed to reduce inflammation (Gut Health Bundle)
Rule out Thyroid Disorders

The best approach for hair growth includes a combination of nutrition, lifestyle, and targeted supplementation. If you are not sure where to start, the first two bullet points are a great place to start for not only hair health, but PCOS in general!

Easy PCOS Lab Ordering

Our PCOS panel is designed to uncover the root causes of common PCOS symptoms like weight loss resistance, acne, skin and hair changes, low energy, and irregular periods. Join Root to get started.

Join Root

Best Herbs for Gut Health

Root Functional Medicine — Mon, 14 Aug 2023 00:00:00 -0400

Your gut plays a pivotal role in digestion, nutrient absorption, and immune function. However, factors like stress, poor diet, and medications can disrupt the delicate balance of the gut microbiome, leading to various digestive issues.

Thankfully, nature provides us with an array of powerful herbs that can support gut health and treat digestive issues. In this article, we will explain the best herbs for gut health.

Best Herbs for Gut Health

An herb is any plant with leaves, seeds, or flowers. You may be most familiar with herbs in the cooking sense; however, eastern medicine has successfully harnessed the power of herbs to treat a variety of ailments for thousands of years. Here are a few of the best herbs for gut health that we frequently recommend in our practice.

Berberine

Berberine is a naturally occurring compound with medicinal properties found in the roots and bark of certain plants. Berberine has been found to benefit a variety of chronic diseases like type 2 diabetes, Alzheimer’s, heart disease, and more (1). However, we also use this herb to address digestive issues.

Berberine exhibits antimicrobial properties, targeting harmful gut bacteria and promoting the growth of beneficial ones. This makes it an effective tool in restoring a balanced gut microbiome. Berberine's anti-inflammatory properties are well-documented and can help reduce inflammation in the gut and protect the gut lining, potentially providing relief from conditions like ulcerative colitis and Crohn’s disease (2).

Slippery Elm Extract

The inner bark of the slippery elm tree has been used by Native American tribes as a natural remedy for various health issues, including digestive problems.

Slippery elm extract is known for its soothing and protective properties, coating the stomach and intestinal lining, providing relief from irritation and inflammation. As a result, this herb may help ease heartburn and acid reflux symptoms by forming a protective barrier against stomach acid. Slippery elm may also aid in alleviating constipation and promoting regular bowel movements due to its mild laxative effect.

Peppermint

As one of the most popular herbs for gut health, peppermint is widely used, even in conventional medicine. For instance, peppermint's natural antispasmodic properties can help ease bloating, cramps, and gas by relaxing the muscles in the digestive tract (3). As a result, peppermint can often help individuals with conditions like irritable bowel syndrome. Peppermint's soothing properties can also be beneficial in relieving nausea, especially when used as an aromatherapy (4).

With its refreshing and minty flavor, you can harness the power of peppermint in your cooking. For example, steep fresh peppermint leaves in hot water to create a soothing herbal tea, use chopped peppermint leaves in salads or cooked grains, or incorporate it into homemade sauces like chimichurri and pesto.

Oregano

Known for its culinary uses, oregano is a powerful herb that offers numerous benefits for your GI tract. First of all, oregano contains compounds with potent antimicrobial properties, which can help combat harmful bacteria and parasites in the gut. The high antioxidant content in oregano also works to neutralize harmful free radicals that can damage cells and disrupt the gut barrier. By reducing oxidative stress, oregano may protect the gut from cellular damage.

Oregano is a versatile herb to use in cooking with a robust and earthy flavor. Mix oregano with other herbs and spices to create a flavorful spice rub for meats like chicken, beef, and pork. This herb also works particularly well with bean soups, lentil stews, and roasted vegetables.

Aloe Vera

Aloe vera is a plant that has been used for its potential health benefits for centuries, including its positive effects on gut health. First of all, aloe vera contains prebiotic fiber, which acts as fuel for healthy gut bacteria. Some studies also suggest that aloe vera may help support the integrity of the gut barrier, preventing harmful substances from entering the bloodstream (5). Finally, aloe vera may have a mild laxative effect which can help promote regular bowel movements.

Aloe vera juice is a mineral-rich beverage that can be added to smoothies and fresh juices to provide a refreshing and slightly tangy flavor. It pairs well with citrus fruits, berries, and other tropical fruits. However, it's important to choose aloe vera juice that is specifically labeled as suitable for consumption, as some varieties are intended for external use only.

Treating Gut Issues at the Root Cause

Let's review two different Root supplements backed by scientific research that target the most common root causes of digestive symptoms and contain various herbs for gut health.

Microbiome Balance

First of all, we often recommend Microbiome Balance as the first step to a gut healing protocol because it contains a blend of herbs, like berberine, to gently rebalance the gut in cases of dysbiosis and/or bacterial overgrowth.

Microbiome Balance

Gently Rebalance Your Gut

$54.00

Gut Health Rebalance

Secondly, Gut Health Rebalance is a powder containing the perfect synergy of ingredients to heal the gut lining, like slippery elm and aloe vera extract. We often recommend this powder after or in conjunction with Microbiome Balance for a gut healing protocol.

Gut Health Rebalance

Optimal gut health is only one scoop away

~~$75.00~~ Sold Out

Key Takeaways

Many herbs contain powerful properties known to rebalance the gut microbiome, heal the intestinal lining, and fight off inflammation. Berberine, slippery elm extract, peppermint, oregano, and aloe vera are a few of the herbs we often recommend for gut health. However, as with any supplement or herbal remedy, it’s important to consult with a healthcare professional before incorporating into your regimen, especially if you are pregnant, nursing, or taking medications.

If you’d like to learn more about how to find and treat the root cause of your digestive symptoms, check out our functional medicine membership program.

Get to the Root at Home

Curious about where you should start your functional medicine journey?

Take our Get to the Root Quiz so you can start working towards reversing disease and optimizing your health at the Root cause.

Take the Get to the Root Quiz

Perimenopause Anxiety in the Morning

Root Functional Medicine — Wed, 04 Jan 2023 00:00:00 -0500

Perimenopause is a time of hormonal transition before a woman’s menstrual cycle stops altogether. Due to the drastic hormonal shifts, many women in perimenopause report various uncomfortable symptoms.

In this article, we’ll review why you may experience perimenopause anxiety in the morning and offer tips to reduce this symptom.

Hormonal Shifts in Perimenopause

Women have two main reproductive hormones: progesterone and estrogen. Each of these hormones play a different role in your menstrual cycle and overall health. During perimenopause, progesterone levels usually decline first. Progesterone is known as your calming hormone and has many benefits like lowering anxiety and promoting healthy sleep. On the other hand, estrogen controls puberty, your menstrual cycle, and bone health (to name a few). During perimenopause, your estrogen levels may fluctuate and cause symptoms like intermittent hot flashes and/or night sweats.

Perimenopause Anxiety in the Morning

Mood disorders, like anxiety and depression, are common during perimenopause due to hormonal shifts, life changes, and stress. Anxiety in perimenopause is likely due to the low progesterone nature of this transition. Your body only produces progesterone after ovulation. Irregular ovulation is commonly seen in perimenopause as your body transitions to the eventual cessation of your menstrual cycle. This leads to sporadically low progesterone levels.

Women may particularly experience anxiety in the morning due to naturally higher levels of cortisol, your prominent stress hormone, during this time of day. Let’s review a few interventions that may help reduce perimenopause anxiety.

Relaxation Techniques

Make it a priority to wake up 10-20 minutes earlier each morning so you can practice some relaxation techniques to lower cortisol and anxiety levels. We often recommend box breathing, mindfulness apps like Headspace or Calm, journaling, and meditation.

Magnesium

The majority of Americans are not meeting their magnesium requirements from their diet. Magnesium is an essential mineral that also offers calming and relaxing benefits. Increase your daily intake of magnesium-rich foods like nuts, seeds, beans, and leafy green vegetables. You can also try taking 200 milligrams (mg) of magnesium at night to optimize sleep and reduce anxiety in the morning.

B Vitamins

Two of the most important B vitamins for perimenopause mood symptoms are vitamin B6 and B12. These vitamins work for perimenopause anxiety by assisting in the production of GABA, a calming neurotransmitter. If you are vegetarian/vegan or do not eat many animal products, taking a B complex vitamin will be particularly important for you. You can also increase your intake of foods rich in B6 and B12 by eating more chickpeas, salmon, chicken, beef, and bananas.

Caffeine

Avoid drinking too much caffeine in the morning as this can exacerbate your perimenopause anxiety. A good rule of thumb is to stick to 12 fluid ounces of coffee or less each morning (that’s about the size of a “tall” Starbucks drink). If you find yourself craving more caffeine, try half-caff or tea for a lower dose. Read our article on perimenopause fatigue.

Blood Sugar Balance

Your breakfast can make a big difference in your mood each morning. Skipping breakfast or eating a breakfast high in sugar can lead to a drop in blood sugar and worsen anxiety. Plus, the hormonal shifts that occur during perimenopause may cause an increased degree of insulin resistance. This means your body cannot metabolize sugar as effectively. Aim to have a source of protein, fat, and fiber-rich carbohydrate in each breakfast with around 30 grams of protein for best results. We often refer to this way of eating as the PFC method.

B Complex

A blend of B vitamins all in ideal forms for efficient absorption.

$27.00

Magnesium Glycinate

Our favorite calming mineral that helps with over 300 functions in the body.

$34.00

Progesterone

Bioidentical progesterone therapy is sometimes recommended for women suffering from perimenopausal symptoms. This is often the most effective treatment because it directly addresses the most common root cause of perimenopause anxiety: low progesterone levels. Talk to your doctor if you think you may benefit from a prescription for progesterone.

Exercise

Research consistently shows that physical activity is an effective method for reducing anxiety. In fact, menopausal women who exercise are less likely to report anxiety than women who do not exercise (1). Regular exercise can also reduce fatigue and promote better quality sleep during perimenopause (2). Choose the form of exercise that is most enjoyable and realistic for your lifestyle. Even ten minutes a day can make a big difference in your anxiety levels.

Improve Sleep Quality

Unfortunately, poor sleep is a common symptom of perimenopause due to insomnia from low progesterone, hot flashes, and/or night sweats. Inadequate sleep is a major trigger for anxiety. While bioidentical progesterone can improve sleep quality, you can also implement other ways to ensure you have a better night. For starters, sleep hygiene is particularly important during this time. Keep your bedroom cool and dark, avoid caffeine and alcohol in the evening, and limit screen exposure before bed. Exposing yourself to natural sunlight, especially in the morning, can also support your natural circadian rhythm. Our Sleep Support supplement offers a calming blend of herbs and minerals known to promote quality sleep.

Sleep Support

Sleep deep without the sleep hangover

$35.00

Key Takeaways

Perimenopause is a time period of drastic hormonal shifts that may lead to mood symptoms, like anxiety. A supportive lifestyle to include relaxation techniques, exercise, and sleep hygiene is essential. Following the PFC method of eating is also crucial to balance your blood sugar and increase intake of important nutrients like magnesium, vitamin B6, and B12. Finally, taking bioidentical progesterone is very effective in treating the root cause of perimenopause anxiety and reducing other symptoms during this time.

DUTCH Complete

The most advanced at-home urine hormone test

$499.00

Treatment for Mold Toxicity

Root Functional Medicine — Mon, 27 Jan 2025 00:00:00 -0500

Mold exposure is a prevalent issue that can significantly impact health, often going unnoticed in conventional medical evaluations. At Root Functional Medicine, we prioritize identifying and addressing the root causes of health concerns, including those stemming from mold toxicity. Our comprehensive approach encompasses specialized testing, personalized treatment plans, and guidance on removing the source as well as follow up testing and monitoring. If you're looking for the best treatment for mold toxicity, our protocols can help you optimize your health so you can feel your best.

Understanding Mold Toxicity

Mold is a common part of both indoor and outdoor environments. Mold spores can enter indoor spaces through open doors, windows, vents, and HVAC systems, making it difficult to completely avoid exposure. Once inside, mold thrives in damp areas, including materials like wood, drywall, carpet, and upholstery.

In fact, research suggests that up to 50% of indoor environments contain significant mold growth, which can contribute to various health concerns.

Mold exposure and mycotoxin related health issues are often overlooked in conventional healthcare but are well recognized in the functional medicine community. At Root, we take a proactive, science-based approach to identifying and addressing mold toxicity. In this article, we'll explore what toxic mold is, the ways mold exposure can affect your health, and how functional medicine testing and treatment strategies can help you regain optimal wellness. Finding an effective treatment for mold toxicity requires a comprehensive approach that addresses both environmental and biological factors.

Symptoms of Mold Toxicity

Accumulation of mycotoxins in the body may contribute to various health issues and symptoms. Mold exposure is more likely to induce symptoms if you have a preexisting respiratory condition, environmental allergies, or are immunocompromised. Mold exposure can affect nearly every system in the body and may present as a wide variety of symptoms, including:

Difficult concentration, brain fog, poor memory, ADD/ADHD
Mood swings, depression, anxiety
Chronic fatigue
Trouble sleeping
Digestive symptoms and food sensitivities
Migraines and headaches
Eczema, psoriasis, skin rashes
Coughing, wheezing, shortness of breath
Runny nose, sinus congestion, watery eyes, sore throat
Fibromyalgia, muscle weakness, joint pain

Specialty Testing for Mold Exposure

To accurately assess mold exposure and its impact on your health, we utilize advanced diagnostic tools, such as the urine Mycotoxin Test. This urine-based test provides comprehensive insights into mycotoxin exposure levels, enabling us to develop targeted strategies for detoxification and healing. Understanding your unique exposure profile allows us to personalize interventions and recommend the most effective treatment for mold toxicity to restore balance and support your body’s natural detoxification processes.

When you purchase a functional test from Root, our expert functional MD/DO team sends insights and recommendations based on your results.

Mosaic MycoTOX Profile

Mold urine test for mycotoxins

$320.00

Personalized Treatment Strategies for Mold Toxicity

Our functional medicine approach focuses on individualized care plans designed to support your body's natural detoxification pathways and promote healing. Key components of our treatment for mold toxicity may include:

Nutritional Support: Emphasizing a diet rich in antioxidants, fiber, and anti-inflammatory foods to combat oxidative stress and support liver function in processing mycotoxins. We recommend incorporating cruciferous vegetables, turmeric, and omega-3 fatty acids.

Supplementation: Utilizing targeted supplements to enhance detoxification and support overall health. Our Gut Health Bundle includes a curated selection of supplements aimed at optimizing digestion, reconditioning the gut microbiome, and repairing intestinal inflammation, which can be beneficial for individuals affected by mold exposure. Additionally, our Root NAC supplement aids in liver detoxification and supports glutathione production, a critical antioxidant in mold detoxification. To further support cellular and mitochondrial health, our Cell Recharge Multivitamin provides essential nutrients to restore energy levels and enhance resilience against oxidative stress.

Lifestyle Modifications: Implementing stress management techniques, improving sleep hygiene, and encouraging regular physical activity to bolster the immune system and facilitate recovery. Incorporating practices such as dry brushing, sauna therapy, and proper hydration can also aid in detoxification and enhance the effectiveness of your treatment for mold toxicity.

NAC

NAC is the real MVP for hormone and metabolic health

$44.00

Cell Recharge Multivitamin

The vitamin for energy & longevity

$66.00

Gut Health Bundle

Our 3 most popular gut health supplements, bundled together for a 10% savings.

$182.00

Mold Management Options to Consider

Mold management begins with identifying the source in the home and workplace. Mold testing through swab, air, and ERMI testing can help confirm and identify mold exposure. Repairing leaks, fixing ventilation, removing water damaged items, and eliminating moisture will help manage mold growth.

Mold remediation, which addresses harmful mold, is best performed by a professional company. Make sure the contractor you hire has experience in mold management. Check their references and ensure they follow guidelines from the Environmental Protection Agency (EPA); American Conference of Governmental Industrial Hygienists (ACGIH); Institute of Inspection, Cleaning and Restoration Certification (IICRC); or other guidelines from professional or government organizations.

Empowering Your Health Journey

At Root, we are committed to empowering you with the knowledge and tools necessary to take control of your health. By identifying and addressing mold toxicity through a personalized, root-cause approach, we aim to restore your wellbeing and enhance your quality of life.

If you suspect mold exposure is affecting your health, you can test via Root's mycotoxin urine test kit in partnership with Mosaic labs. If you do find mold mycotoxins, we encourage you to consult with our team to develop a tailored treatment for mold toxicity that addresses your specific needs.

Mosaic MycoTOX Profile

Mold urine test for mycotoxins

$320.00

A New Way to Access Functional Medicine

Order your own labs and get the support you need. With Root Access, taking charge of your health through a root-cause, data-driven approach has never been easier.

Become an Access Member

DUTCH Test Hormones

Root Functional Medicine — Tue, 17 Jun 2025 00:00:00 -0400

For many people, traditional blood tests fail to identify the root causes of hormonal imbalances and the corresponding symptoms. At Root, we use the DUTCH Complete at-home hormone test as a simple way to get detailed insights into your hormone health.

In this article, we’ll review the DUTCH test for hormones, what we can learn from the test, how to take an at-home hormone test, and interpretation of results.

What is the DUTCH test?

DUTCH stands for dried urine test for comprehensive hormones. This at-home hormone testing kit provides a comprehensive snapshot of your hormone levels, how your body metabolizes them, and other hints about nutrient status. The DUTCH Complete test looks at 35 hormone levels related to the following:

Estrogen and estrogen metabolites: key for understanding PMS, heavy periods, and estrogen detox pathways
Progesterone: confirms ovulation; important for evaluating irregular cycles, anxiety, and fertility concerns
Testosterone: helpful for investigating symptoms like low energy, acne, and reduced libido
DHEA: reflects adrenal function and stress response; imbalances may cause fatigue, anxiety, or acne
Cortisol and cortisone: for a full picture of adrenal function and your stress response; helpful for assessing insomnia, mood disorders, and difficulty losing weight
Melatonin: evaluating your sleep-wake cycle
Organic acids: not a hormone, but helpful for evaluating b-vitamin levels, oxidative stress, and neurotransmitters, like serotonin

Imbalances in these hormones are often the root cause of common symptoms, so it’s essential to use an accurate test, like DUTCH, and work with a functional medicine provider trained in interpreting the results.

DUTCH Complete

The most advanced at-home urine hormone test

$499.00

How to take the DUTCH test at home

The DUTCH Complete test is a simple, at-home hormone test using dried urine samples collected over the course of one day. You'll receive a kit in the mail with easy instructions to collect samples at four time points throughout the day by urinating on special paper strips. This approach offers a more complete picture than a standard blood test, which captures hormone levels at a single moment in time and often misses important patterns. Because hormones like cortisol fluctuate throughout the day, DUTCH testing allows for a more accurate view of hormone production.

Timing is crucial to get accurate results with the DUTCH test. For most women, we generally recommend taking the DUTCH test at home on days 19-21 of a 28-day cycle. The goal is to capture your hormone levels 5-7 days after ovulation to clearly assess progesterone and estrogen balance. If your cycle is irregular or if you’re unsure if you ovulate, we can help you choose the best timing and provide further guidance.

Who may benefit from at-home hormone testing?

Hormones influence nearly every aspect of how you feel like your energy, mood, metabolism, sleep, and more. Symptoms that may prompt you to consider at-home hormone testing with DUTCH include:

PMS
Irregular cycles
Anxiety, depression, or mood swings
Insomnia
Perimenopausal or menopausal symptoms
Hair loss and/or abnormal hair growth
Acne
Fatigue
Fertility concerns

Hormone testing is only as valuable as the interpretation and action steps that come from it. The DUTCH Complete test is incredibly detailed and often difficult to interpret. When you order your test through Root, one of our doctors will review your results and provide clear, expert guidance with treatment recommendations.

At-home hormone testing for perimenopause and menopause

The DUTCH test is especially helpful for women in perimenopause or menopause because it reveals how shifting levels of estrogen, progesterone, DHEA, and cortisol may be contributing to symptoms like hot flashes, poor sleep, mood changes, and weight gain. It also evaluates how well your body is detoxifying estrogen, which can play a role in symptom severity during this stage of life.

Key Takeaways

Whether you’re struggling with fatigue, irregular cycles, perimenopause symptoms or more, the DUTCH at-home hormone test can offer a deeper look at your hormone health and how it’s contributing to your unwanted symptoms. When you order your DUTCH test through us, you’ll receive personalized and written insights of your results from a Root doctor to help you take meaningful action. Ready to get to the root of your symptoms? Order your DUTCH Complete hormone test today.

DUTCH Complete

The most advanced at-home urine hormone test

$499.00

Treating SIBO Naturally

Root Functional Medicine — Mon, 25 Jul 2022 00:00:00 -0400

Small intestinal bacterial overgrowth (SIBO) is a complex condition that can cause many symptoms. In this article, we’ll explain how to treat SIBO naturally by identifying and addressing the potential root causes.

What is SIBO?

Small intestinal bacterial overgrowth, or SIBO, occurs when too many bacteria end up in the small intestine instead of the colon. When too many bacteria start to colonize in the small intestine, you can experience unpleasant symptoms such as:

fatigue
skin conditions (acne, eczema, rashes)
diarrhea or constipation
gas and/or bloating
heartburn and/or reflux
abdominal pain
weight gain
anxiety
food sensitivities

SIBO is also associated with many different health conditions, like irritable bowel syndrome, acne, and hypothyroidism.

Testing for SIBO

The main test to diagnose SIBO is a breath test. For this test, you drink a specific syrup and then provide breath samples at various time intervals. If the levels of gas are higher than the provided threshold, this may indicate a SIBO diagnosis.

Treating SIBO Naturally

Unfortunately, individuals with SIBO may go undiagnosed for years as conventional medicine often ignores or discredits this diagnosis. When SIBO is recognized, the most common treatment is a prescribed antibiotic called rifaximin. This antibiotic is fairly effective with about 50 percent of patients experiencing a normalization of a repeat breath test (1). However, while this treatment may initially remove overgrowth, relapse is common in over 40 percent of cases (2). By identifying and treating the root causes of SIBO, you can more effectively remove overgrowth and reduce recurrence of this condition.

Here are a few interventions we may recommend to treat SIBO naturally.

Low-FODMAP Diet

A low-FODMAP diet is a short-term elimination diet designed for individuals with digestive conditions like SIBO. The premise of a low-FODMAP diet is to temporarily eliminate foods high in FODMAPs that may worsen your GI symptoms. Common foods high in FODMAPs include wheat, dairy (lactose), garlic, onions, and more. The low-FODMAP diet can provide fast relief from digestive symptoms, so we often start with this intervention while implementing other methods to treat SIBO from the root cause. It is important to work with a trained expert when implementing this diet, as staying on the low-FODMAP diet long-term can actually cause more harm than good. We use it to reduce painful symptoms while getting to the root cause.

Remove Bacterial Overgrowth

The first step of treating SIBO naturally aims to reduce bacterial overgrowth and remove pathogens (the bad bugs) with targeted supplements, like antimicrobials. We often recommend our Microbiome Balance supplement which offers a blend of botanicals known to remove overgrowth without killing off the good bacteria in the process. In this step, we may also recommend “starving” the bad bugs by limiting foods that typically promote their survival like added sugar, refined grains, and alcohol.

Microbiome Balance

Gently Rebalance Your Gut

$54.00

Replace Digestive Enzymes and Stomach Acid

SIBO is common in individuals with acid reflux (3, 4). Many researchers believe this may be due to chronic use of acid reflux medication that can cause low or inadequate amounts of stomach acid (5). Replacing stomach acid with supplements and other necessary factors required for digestion (like digestive enzymes) may help prevent recurrent bacterial overgrowth. Our Root Digestive Enzymes contain betaine HCl to support proper stomach acidity and digestive enzymes for optimal digestion.

Digestive Enzymes - discontinued

REBRANDING SALE! We’re making room for our new look. Save 20% at checkout with code REBRAND20.

$43.00

Correct Hypothyroidism

Hypothyroidism occurs when your thyroid gland does not make enough thyroid hormones to meet your body’s demand. Unfortunately, a deficiency of thyroid hormones causes slower gut motility and increases the risk of developing SIBO. Overgrowth is common in patients with hypothyroidism and one study found over 50 percent of the subjects with hypothyroidism also had SIBO compared to just 5 percent of healthy controls (6. 7). Read more about SIBO and hypothyroidism.

Repair the Gut

SIBO can cause damage to the intestinal wall, a condition commonly referred to as a “leaky gut.” Treating a leaky gut may reduce food sensitivities, lower inflammation, and correct bacterial imbalances. For this step, we may recommend our Gut Health Rebalance powder which offers healing nutrients, like glutamine and aloe vera extract, to support and soothe the intestinal wall.

Gut Health Rebalance

Optimal gut health is only one scoop away

~~$75.00~~ Sold Out

Reintroduce Healthy Bacteria

While it may seem counterintuitive, probiotics are also a useful intervention to treat SIBO if introduced correctly (8). We usually recommend our SIBO probiotic which contains three different strains of spore-based probiotics for optimal results. In this step, you may include fermented foods into your diet, like raw sauerkraut, kimchi, and kombucha which naturally contain probiotics as well. Read more about using our SIBO Probiotic.

SIBO Probiotic

Say goodbye to bloating for good

$59.00

Balance Your Lifestyle

In functional medicine, we recognize the importance of treating the body as a whole instead of isolated systems. For this reason, we recommend healthy lifestyle adjustments in all of our treatment programs, including ones that address SIBO. Optimal sleep, stress management, and physical activity all play an important role in encouraging the body to find balance. We help you implement lifestyle interventions and may recommend supplements, like magnesium or adaptogens, that can help you relax and rebalance your life.

Magnesium Combo

Three forms of highly absorbable magnesium in one capsule.

$37.00

Key Takeaways

SIBO occurs when too many bacteria reside in the small intestine and causes undesirable side effects. Treating SIBO naturally involves identifying and addressing the root causes. of this condition to ensure effective treatment and reduce the risk of recurrence. It is important to work with a trained professional to both treat and identify the root cause of your SIBO to not only get you feeling better now, but to also prevent recurrence. We help with this in our membership program.

Get to the Root at Home

Curious about where you should start your functional medicine journey?

Take our Get to the Root Quiz so you can start working towards reversing disease and optimizing your health at the Root cause.

Take the Get to the Root Quiz

Functional Medicine Elimination Diet

Root Functional Medicine — Thu, 07 Jul 2022 00:00:00 -0400

Are certain foods causing or worsening your symptoms? In this article, we’ll review uses, benefits, and recipes for a functional medicine elimination diet.

What is an Elimination Diet?

An elimination diet is a short-term diet aimed to identify food sensitivities. Unlike food allergies, food sensitivities often develop over time and may cause a wide variety of symptoms such as:

abdominal pain or bloating
constipation or diarrhea
acid reflux
migraines
acne or eczema
chronic fatigue
depression
brain fog
joint pain

An elimination diet removes common foods that may cause or worsen symptoms for a specific period of time, usually about three weeks. Common food sensitivities removed during an elimination diet may include: gluten, dairy, corn, soy, and eggs. Other ingredients like artificial colors, sweeteners, and preservatives are also often removed.

After this time, you will gradually reintroduce common trigger foods one at a time while monitoring for symptoms. The food reintroduction process may take a few weeks, but it will help identify your specific food triggers.

Please ask your healthcare provider before starting an elimination diet, especially if you are pregnant, breastfeeding, and/or have a history of an eating disorder.

Benefits of an Elimination Diet

Beyond the previously stated benefit of identifying food sensitivities that may cause or worsen various symptoms, our functional medicine elimination diet also has other benefits as well.

Lowers Inflammation

Food sensitivities can cause low-grade inflammation in the gut. When the integrity of the gut lining is compromised through dysbiosis, inflammation, or infection, larger food proteins or harmful bacteria may enter into the cells of the intestines. In lay terms, this is known as a “leaky gut.” Unfortunately, leaky gut may be associated with numerous health conditions like Hashimoto’s autoimmune thyroid disease, polycystic ovary syndrome (PCOS), irritable bowel syndrome, and more (1, 2, 3). Removing food sensitivities decreases inflammation and begins to heal the gut lining to reduce leaky gut.

Promotes Body Awareness

Your busy life may leave you feeling out of tune with your body. Most times, people do not recognize how different foods affect them. In fact, some individuals do not realize how awful they felt until the food sensitivities are eliminated from their diet. During the reintroduction phase of our elimination diet, you will monitor and track your body’s reaction to various foods to determine your individual response. This often leads to a greater intuitive understanding of how your body feels after different foods, meals, and even time of the month.

Reduces Symptoms

Research has shown benefits in using an elimination diet for various conditions like migraines, irritable bowel syndrome, asthma, skin disorders, and more. However, the best part of an elimination diet is that you are the judge of your own health and progress. Monitoring your symptoms before, during, and after your elimination diet is important in providing both objective and subjective information for yourself and (if applicable) your healthcare provider.

Nourishes the Body

A properly planned elimination diet will not only remove food triggers but also provide a variety of colorful, diverse, and anti-inflammatory foods to nourish the body. We encourage you to focus on balancing your blood sugar, colorful phytonutrients to reduce inflammation, and fiber to promote the growth of healthy gut bacteria. You will find the most benefit when following an elimination diet that uses food as medicine to nourish your body from the inside out.

Elimination Diet Recipes

Your elimination diet does not have to be boring and bland. In fact, including a variety of “allowed” foods, flavors, spices, and herbs not only increases compliance and enjoyment but also provides nourishing ingredients for your body. Here is an idea of what a typical day looks like following our functional medicine elimination diet:

Breakfast: veggie hash with chicken sausage OR overnight oats with mixed berries and nuts

Lunch: southwest mason jar salad OR tuna salad over leafy greens with almond flour crackers

Dinner: egg roll in a bowl

Snacks: based on your hunger between meals, plantain chips and guacamole, blueberries and almonds

Key Takeaways

An elimination diet helps to identify your specific food triggers over a period of a few weeks. During this time, you may notice less digestive symptoms, clearer skin, more energy, increased body awareness, and many more individualized benefits. If this seems overwhelming to do on your own, our doctors and dietitians can help you with this in the Root Membership.

Get to the Root at Home

Curious about where you should start your functional medicine journey?

Take our Get to the Root Quiz so you can start working towards reversing disease and optimizing your health at the Root cause.

Take the Get to the Root Quiz

Low FODMAP Prebiotic

Root Functional Medicine — Mon, 02 May 2022 00:00:00 -0400

Prebiotics are essential for a healthy gut. However, many people with digestive conditions may not tolerate typical prebiotic foods or supplements.

In this article, we’ll review our favorite low-FODMAP prebiotic supplement.

What are Prebiotics?

Unlike probiotics, prebiotics are not a type of bacteria. Rather, prebiotics are a group of nutrients that feed your beneficial gut bacteria. As a result, gut bacteria produce short-chain fatty acids that can improve gut health by strengthening the intestinal barrier, reducing inflammation, and much more (1). Fructo-oligosaccharides (FOS) and galacto-oligosaccharides (GOS) are the most common types of prebiotics.

What is the Low-FODMAP Diet?

A low-FODMAP diet is a short-term elimination diet designed for individuals with digestive conditions like irritable bowel syndrome (IBS) or small intestinal bacterial overgrowth (SIBO). People with these conditions commonly suffer from symptoms like bloating, gas, constipation and/or diarrhea. Fortunately, many studies support the use of a low-FODMAP diet to reduce symptoms in these individuals (2).

FODMAP is an acronym for “fermentable oligosaccharides, disaccharides, monosaccharides and polyols.” Certain foods contain higher levels of FODMAPs that cause your gut bacteria to release excess gas. The premise of a low-FODMAP diet is to identify which foods worsen your GI symptoms. Common foods high in FODMAPs to eliminate on this diet include wheat, dairy (lactose), garlic, onions, and more. The low-FODMAP diet can provide fast relief from digestive symptoms. However, keep in mind that this short-term diet is not designed to “fix” the root cause of your digestive problems.

Prebiotics and the Low-FODMAP Diet

Prebiotics are typically found in foods high in FODMAPs. Therefore, individuals with digestive conditions may not tolerate these foods. Unfortunately, eating less prebiotics may also reduce beneficial bacteria in the gut of individuals following a low-FODMAP diet (3). Knowing this, it’s important to 1) recognize the low-FODMAP diet is not designed as a long-term eating pattern, 2) include low-FODMAP prebiotic foods when tolerated and 3) consider low-FODMAP prebiotic supplementation as part of a gut healing protocol.

Low-FODMAP Prebiotic Foods

If you are following a low-FODMAP diet, you can also incorporate some low-FODMAP prebiotic foods into your meals and snacks:

Bananas (one medium) - pair with one tablespoon of almond or peanut butter for a satisfying snack.
Leeks - use the green leek tops as a substitute for onions in various recipes.
Oats (¼ to ½ cup serving) - prepare overnight oats with berries, chia seeds, collagen powder, and almond milk.
Flaxseeds (1 tablespoon) - use ground flaxseeds in smoothies, oats, or homemade baked goods.

Some individuals may tolerate small amounts of prebiotic-rich foods that are typically considered high-FODMAP like garlic, apples, asparagus, chickpeas, and artichokes. In the reintroduction phase of your low-FODMAP diet, you can experiment with these foods by gradually reintroducing and increasing the serving size each day.

Low-FODMAP Prebiotic Supplement

Traditional fiber-based prebiotic supplements are not an ideal choice for individuals with conditions like IBS or SIBO because they may worsen gas and bloating.

At Root, we use a polyphenol-based, non-fiber prebiotic supplement to nourish gut health in these individuals without causing undesirable symptoms. Polyphenols are compounds made by plants that provide desirable health benefits to humans. It is the polyphenol compounds that give plant-based foods their unique color while also providing antioxidant benefits. Plus, polyphenols act as prebiotics and can increase the growth of beneficial bacteria within the gut (4).

Our Low-FODMAP Prebiotic formula* can

promote probiotic growth and diversity;
provide antioxidants to protect and strengthen the gut lining;
and support gastrointestinal function and immunity.

Low FODMAP Prebiotic

Feed your good gut bugs without the bloat.

$41.00

The two forms of polyphenols in our prebiotic supplement are pomegranate fruit extract and citrus fruit extract. We recommend taking two capsules per day.

*This product is not intended to diagnose, treat, cure, or prevent any disease.

Key Takeaways

Prebiotics are a group of nutrients that feed your beneficial gut bacteria. However, prebiotics are high in FODMAPs which may cause bloating, gas, and other digestive symptoms in certain individuals. In these cases, we recommend our low-FODMAP prebiotic supplement which contains polyphenol forms of prebiotics that promote the growth of healthy gut bacteria, strengthen the gut lining, and support overall gut health without the unwanted side effects.

Our low FODMAP prebiotic is also a great complement to our SIBO probiotic.

SIBO Probiotic

Say goodbye to bloating for good

$59.00

Get to the Root at Home

Curious about where you should start your functional medicine journey?

Take our Get to the Root Quiz so you can start working towards reversing disease and optimizing your health at the Root cause.

Take the Get to the Root Quiz

Bone Broth for Gut Health

Root Functional Medicine — Mon, 09 Jan 2023 00:00:00 -0500

Your gut is responsible for much more than digestion and nutrient absorption. When the health of your gut is compromised, other conditions and unwanted symptoms may arise.

A key component of functional medicine is using a food first approach. This means we may “prescribe” certain foods or recipes for different health conditions. In this article, we’ll discuss the benefits and uses of making bone broth for gut health.

What is Bone Broth?

Bone broth is a liquid made by slowly simmering animal bones, typically from poultry, pork, or cows. This broth is nutrient dense and used in soups, sauces, or sipped as a warm drink during the cold months.

Benefits of Bone Broth

While bone broth made a comeback due to the popular paleo diet movement, its use dates back centuries to hunter-gatherer times. These ancestors used every part of the animal with very little waste. Bone broth has many suggested benefits for various conditions. Let’s review a few main advantages of using bone broth for gut health.

Collagen

Bone broth is a great source of collagen, a protein essential for the structure and function of skin, bones, muscles, and connective tissue. In fact, collagen makes up about 30 percent of the total protein in your body. Our bodies gradually make less collagen with age; however, lower collagen production can also occur due to smoking, excessive alcohol intake, poor sleep, and inactivity. Collagen is integral to gut health as it provides many essential amino acids required to strengthen and protect your gut lining. While research on collagen is limited, one smaller study found that daily collagen intake may reduce bloating and other mild digestive symptoms (1).

Gelatin

When the collagen in bone broth is slowly simmered, gelatin is produced. This is why you see a Jell-O consistency when bone broth is chilled. Gelatin may help protect the mucus barrier in your gut. Your gut mucosa is a thick layer of mucus that acts as a protective barrier against harmful bacteria, viruses, and other pathogens.

Glutamine

Using bone broth for gut health also supplies you with a key amino acid called glutamine. Your intestinal cells use glutamine as a key nutrient to strengthen your intestinal barrier and lower inflammation in the gut (2). These two benefits are essential for maintaining the integrity of your gut lining. When the integrity of your gut lining is compromised, larger food proteins or harmful bacteria may enter into the bloodstream. This is known as a “leaky gut.” A leaky gut may cause an unnatural immune response that causes food sensitivities and can even trigger autoimmune disease.

Nutrient-Dense

The bones of animals are rich in minerals like calcium, magnesium, iron, and zinc. When you simmer a pot of bones, many of these minerals leach into the broth making it a much more nutrient-dense option than store-bought broth or stock. Many of these minerals, especially zinc, are particularly beneficial for gut health. For example, zinc is required to maintain the strength and function of your intestinal cells and magnesium can encourage regular bowel movements (3).

How to Make Homemade Bone Broth

Fortunately, you do not need an exact recipe for bone broth. However, there are a few ways to increase the flavor and more effectively extract the benefits from the bones into the broth. The slow cooker method is the most common way to make bone broth at home because the broth requires about 24 hours of simmering time.

You will need the following ingredients to make your bone broth:

Beef, poultry, or pork bones
Mirepoix (chunks of carrots, celery, garlic cloves, onions)
Herbs (fresh sage, bay leaves, thyme, and parsley are great)
½ teaspoon of sea salt or more to taste
1 tablespoon vinegar (apple cider or white vinegar)
10-12 cups of water

Local ranchers and farmer’s markets are great places to purchase high-quality bones for your broth. However, you can also ask your local butcher if they have bones available. For optimal flavor, consider roasting the bones and vegetables for about 30 minutes at 450 degrees before transferring all ingredients to the slow cooker on low heat. You may need to skim excess fat from the top of the liquid every couple of hours during the simmering process. Add one or more cups of water if the water level looks low throughout cooking. Once at least 24 hours have passed, use a fine mesh strainer to drain the broth into your desired storage container.

Storing Bone Broth

Homemade bone broth stays for up to five days in the refrigerator. There are also various ways to freeze your bone broth if desired. Many people freeze bone broth in muffin tins, silicone baking molds, or ice cube trays and then consolidate into a freezer bag for later use. These methods are helpful if you only need to pull out a small portion of broth. Another way to freeze bone broth for gut health is to use a glass mason jar. However, make sure to completely cool the broth before pouring into the jar and leave plenty of room at the top to prevent the glass from cracking during the freezing process.

Key Takeaways: Bone Broth for Gut Health

Bone broth is a healing beverage known to contain collagen, gelatin, glutamine, and various minerals. When combined, these components may benefit gut health by lowering inflammation and strengthening the gut barrier to protect against harmful pathogens.

Get started with our FREE hormone and gut health friendly recipes

& Sign up to receive tips and updates from Root.

Postpartum Insomnia

Root Functional Medicine — Tue, 04 Jan 2022 00:00:00 -0500

Postpartum insomnia can have serious health consequences for both the mothers and their infants. At Root, we support women throughout the reproductive years and often see the effects of sleep deprivation. In this article, we’ll review possible root causes of postpartum insomnia and tips for preventing or treating this condition.

What causes Postpartum Insomnia?

Insomnia is a persistent difficulty with falling asleep, staying asleep, or getting good quality sleep. During pregnancy, your estrogen and progesterone levels are high. Shortly after delivery, these hormone levels rapidly decrease. This sudden drop in hormones may explain the night sweats, baby blues, and postpartum depression many women face after having a baby. Postpartum insomnia may also be a result of these changes as progesterone, a calming and sleep-inducing hormone, is very low in the postpartum period.

Melatonin is also affected after pregnancy and causes some temporary disruptions in your circadian rhythm. Some degree of sleep deprivation is obviously necessary in the postpartum period as your newborn wakes frequently for feeding and diaper changes. However, if you find yourself wide-eyed and unable to fall or stay asleep at night when your baby begins to sleep for longer chunks of time, you may have postpartum insomnia.

Let’s review a few ways you can support your body and mind to treat postpartum insomnia.

Replete Nutrients

Pregnancy, delivery, and the postpartum period are all nutrient taxing events that require proper supplementation. It is common knowledge to take a prenatal vitamin throughout pregnancy. However, we recommend continuing your prenatal vitamin for at least one year to replete vitamins and minerals and provide your body with the nutrients it needs to heal. This is especially important if you choose to breastfeed, as your body requires higher amounts of most nutrients to produce breast milk.

In addition to continuing your prenatal vitamin, consider supplementing further with vitamin D. New research suggests that vitamin D requirements are higher than previously recommended dietary allowances (RDA), especially in pregnant and lactating women (1). Yet, this vitamin has a direct role in regulating sleep, and vitamin D deficiency may even cause sleep disorders (2, 3). We offer a vitamin D supplement with vitamin K2 for optimal absorption.

Vitamin D3 K2

The right dose & form in an easy to swallow capsule

$37.00

Practice Good Sleep Hygiene

In the postpartum period, you are often getting less sleep than recommended. So, it is even more essential to practice good sleep hygiene during this time to optimize the quality of this sleep.
Incorporating basic sleep hygiene tips can go a long way in preventing and reducing insomnia:

Avoid caffeine after 1pm. This may feel impossible if you’re already exhausted and struggling with insomnia. However, caffeine prevents good quality sleep up to eight hours after last consumed. Try weaning your afternoon coffee with half-caff or tea if needed.
Limit alcohol. Mothers who consume alcohol are more likely to suffer from postpartum insomnia than mothers who do not drink alcohol. If you have an occasional drink, make sure it is with dinner and no later than 6pm so as to not disrupt sleep quality.
Keep your bedroom dark and cool.
Limit screen exposure before bed as much as possible.

Blood Sugar Balance

Blood sugar fluctuations are a physical stressor to your body. Too much added sugar or refined carbohydrates without enough protein, fat, and fiber will cause your blood sugar to rise and fall dramatically. In response, your body increases a stress hormone called cortisol. Unfortunately, high cortisol levels can worsen insomnia.

You can prevent blood sugar fluctuations by following our PFC Balance Method which includes a protein, fat, and carbohydrate with each meal and snack. Here are a few quick PFC snack ideas:

1 apple sliced + peanut butter
½ cup raspberries + 1-2 hard-boiled eggs
1 clementine + small handful of walnuts
Carrots/pepper strips + hummus or guac
Rx Bar or Epic Bar
Simple Mills almond flour crackers + 1 oz sharp cheddar

Manage Anxiety

Postpartum anxiety is fairly common with some studies finding up to 20 percent of mothers reporting anxiety to some degree. Anxiety can disrupt sleep patterns and lead to postpartum insomnia in many cases. Asking for support around the home, letting go of little household responsibilities, or seeking professional help may all be necessary to manage anxiety symptoms. It’s also essential to support your mental health and self-care routine whenever possible. This may look like getting out of the house for a relaxing lunch, or practicing yoga (once cleared), meditation, or daily breathing exercises.

Consider a Magnesium Supplement

Magnesium is an essential mineral involved in over 300 reactions in the body, many of which affect hormone balance. For instance, magnesium has a calming effect, promotes restful sleep, and may help reduce anxiety (4, 5). Unfortunately, most Americans fail to meet the daily magnesium requirements with their diet. The postpartum period can make it especially difficult to meet all of your nutrition requirements due to increased demand and less time for meal preparation and planning.

Most prenatal vitamins do not contain enough magnesium, therefore we often suggest adding this supplement to your regimen if you are suffering from postpartum insomnia. Magnesium supplements are available in a variety of forms, including magnesium oxide, citrate, or glycinate.

Magnesium oxide is not well absorbed and may cause diarrhea or GI upset.
Magnesium citrate has a gentle laxative effect which may help if you also suffer from constipation.
Magnesium glycinate is well absorbed and tolerated with minimal GI effects. This form of magnesium is the most helpful for promoting better sleep and less anxiety. We recommend taking 200 mg of magnesium glycinate every night before bed.

Magnesium Combo

Three forms of highly absorbable magnesium in one capsule.

$37.00

Key Takeaways

While sleeping less is unavoidable with a newborn, it is possible to prevent postpartum insomnia. Take action now to prevent or treat your insomnia by repleting important nutrients, practicing good sleep hygiene and self-care, balancing your blood sugar levels, and seeking help for anxiety if needed.

Get to the Root at Home

Curious about where you should start your functional medicine journey?

Take our Get to the Root Quiz so you can start working towards reversing disease and optimizing your health at the Root cause.

Take the Get to the Root Quiz

Vitamin D levels: What is optimal and how much do you need?

Root Functional Medicine — Thu, 29 Sep 2022 00:00:00 -0400

Here in the Midwest, we find that most people are deficient in vitamin D unless they are taking a quality supplement. Since there are very few foods that naturally contain vitamin D, and most of our vitamin D comes from the sun, it isn’t surprising that we see an uptick of vitamin D related concerns in the cooler/darker months between October and May. In this article, we will review common symptoms of vitamin D deficiency and give you our take on optimal levels & how much vitamin D most people really need.

The Role of Vitamin D in the Body

Vitamin D is a fat-soluble vitamin that also acts as a hormone. Vitamin D obtained from supplements, food, or sun exposure must be converted via a process called hydroxylation in both the liver and kidneys to become the physiologically active form of vitamin D, 1,25-dihydroxyvitamin D [1,25(OH)2D],also called Calcitriol.

Some key functions of vitamin D include promoting calcium absorption in the gut, supporting adequate phosphorus concentration, bone growth and remodeling, reducing inflammation, modulating cell growth, and supporting healthy glucose metabolism, among others.

Symptoms of Vitamin D Deficiency

Fatigue
Lowered immune response to common viruses
Muscle pain and weakness
Bone and joint pain.
Mood disturbances
Increased migraines
Increased allergies
Hormone Disruption
Reduced fertility
& more….

Screening for Deficiency

When we stop and think about how vital this one vitamin is to proper body functioning and prevention of disease, it certainly makes sense to screen for deficiency.

When screening with blood testing, the range of what is considered a normal vitamin D level can vary greatly even among health professionals. At Root, we think the better question is: what is an optimal vitamin D level? Optimal levels of vitamin D should be personalized. Are you experiencing any of the symptoms above? Have you been diagnosed with an autoimmune disease? Are you currently experiencing inflammation or infection? Do you have a documented low level of vitamin D? Your vitamin D optimal level may be different from your neighbor.

Additionally, your vitamin D requirement is unique. Do you absorb vitamins well? For example, do you have a healthy gut and intact gallbladder helpful in absorbing fats and vitamins? Vitamin D is a fat soluble vitamin meaning that vitamin D from food sources gets absorbed along with fats in the intestine. Do you have a difference in your genetics that interferes with the way vitamin D is transported or metabolized?

These are all things the doctors and dietitians at Root keep in mind when screening and assessing for vitamin D deficiency.

The Role of Magnesium and Vitamin K2

Are you magnesium deficient? Enzymes that synthesize and metabolize vitamin D are magnesium dependent (1,2). More than 50% of US adults do not meet their recommended dietary allowance of magnesium. Because optimizing magnesium levels is important for optimizing vitamin D status, we include both vitamin D and magnesium in our Foundational Supplement Bundle.

It is also important to take vitamin D alongside vitamin K2 (menaquinone-7). Taking these together helps reduce arterial calcium deposits and directs vitamin D and calcium into the bones where they belong (3,4).

If you have been supplementing with vitamin D for quite some time without seeing improvements in your blood levels, consider if adding in vitamin K2 and Magnesium may better support your body in increasing your levels of vitamin D.

Vitamin D3/K2 Liquid

Increased energy & improved mood is just a drop away.

$36.00

Vitamin D3 K2

The right dose & form in an easy to swallow capsule

$37.00

So, what are optimal vitamin D levels?

While we can’t give a blanket statement for the optimal vitamin D level, putting all the best evidence together, At Root we believe that vitamin D levels are likely optimal for most people between 50-70 ng/ml.

We realize this is a stark contrast to what most people are told: that their levels are “normal” over 25-30ng/ml. This is because we personalize and optimize not only your current state of health, but your overall wellness and prevention.

How much do I need to supplement with?

It is ideal to know your blood levels to determine dosing.

In the warmer months, we encourage everyone to get daily sunlight exposure for at least 15-20 minutes between the hours of 10 a.m.-2 p.m. in addition to likely taking a lower dose of vitamin D3/K2 of around 2,000IU. This is a generally safe recommendation. Remember, since vitamin D is fat soluble, it is stored in the body rather than excreted in urine like water-soluble vitamins. Too much vitamin D can lead to a condition called hypercalcemia. This is one reason we find testing to be so valuable.

In the cooler, darker months, it is generally safe to take around 3,000IU per day if you don’t know your blood levels. If you have documented low levels of vitamin D (less than 30 ng/dl) it is probably best to take 5,000IU or more per day. It is always best to check with your healthcare provider before starting higher doses of vitamin D.

Vitamin D3/K2 Liquid

Increased energy & improved mood is just a drop away.

$36.00

Key Takeaways

Vitamin D deficiency can lead to many problems within the body and often contributes to symptoms like fatigue, mood disturbances, poor immune function, bone and joint issues, and more. At Root, we believe that ideal levels are between 50-70ng/dl. The supplement dose you should take really depends on what your blood levels are, but it is generally safe to take 2000-3000IU per day without knowing your levels. This low-key approach can still make a significant difference in the way you feel. We regularly test for vitamin D levels in our functional medicine membership.

Get to the Root at Home

Curious about where you should start your functional medicine journey?

Take our Get to the Root Quiz so you can start working towards reversing disease and optimizing your health at the Root cause.

Take the Get to the Root Quiz

Migraines and PCOS

Root Functional Medicine — Mon, 09 May 2022 00:00:00 -0400

Migraines are a possible symptom of polycystic ovary syndrome (PCOS). In this article, we’ll review reasons why PCOS may cause migraines and provide actionable tips to reduce migraine occurrences by treating the root causes of both of these conditions.

Migraines and PCOS

A migraine is a severe headache that can cause throbbing, nausea, vomiting, and extreme sensitivity to light or sound. These symptoms can last a few hours up to a few days.

An estimated 11 percent of the world’s population suffers from migraines (1). However, women are three to four times more likely to suffer from migraines than men, and sex hormones are believed to be responsible for this discrepancy (2). While genetic factors absolutely contribute to migraine development, let’s review some of the most common causes of migraines within the context of PCOS.

Estrogen to Progesterone Ratio

The balance of estrogen and progesterone in your body may affect migraine development. Estrogen is one of the main sex hormones in women and regulates puberty, your menstrual cycle, and bone health. In a normal cycle, your estrogen levels slowly rise in the first half of your menstrual cycle and peak prior to ovulation. If your ovary releases an egg, estrogen levels drop and progesterone takes over as the dominant sex hormone. Progesterone is only released after ovulation and is known for its calming, anti-anxiety benefits. A large majority of women with migraines experience these attacks a few days before or after their period bleed. This is known as a menstrual migraine and is suspected to be related to the decrease in hormone levels during this time. Estrogen causes your arteries to dilate. Progesterone has different effects on your arteries and helps regulate how your arteries constrict. So, an imbalance of estrogen levels in relation to progesterone may trigger migraines (1).

Low Serotonin Levels

Serotonin is known as the “happy” brain chemical. It is believed to act as a mood stabilizer among many other important functions. Low serotonin levels and reduced serotonin production in the brain may also trigger migraines (3). Some studies suggest women with PCOS may have lower levels of serotonin (1). Interestingly, estrogen is necessary for the production of serotonin. So, low levels of both estrogen and serotonin may trigger migraine development.

Insulin Resistance

Up to 70 percent of women with PCOS have some degree of insulin resistance (4).

This occurs when your cells become resistant to insulin, a hormone responsible for controlling blood sugar levels. Unfortunately, people with insulin resistance may be at a higher risk of developing migraines due to overstimulation of insulin receptors in the brain (1, 5).

How to Treat Migraines Related to PCOS

Migraines are a complex topic with various methods of treatment. However, if you have both PCOS and migraines, there are a few interventions you can implement that will not only address several root causes of your PCOS, but may also reduce migraine occurrences.

Balance Blood Sugar Levels

Overtime, high blood sugar levels can cause insulin resistance and even type 2 diabetes. As we mentioned above, insulin resistance is common in PCOS and may trigger migraines. Plus, insulin resistance can cause hormone imbalances leading to irregular periods. You can reduce insulin resistance by using our PFC Balance Method. By following a simple formula of protein + fat + carbohydrates (PFC) at every meal and snack, you can properly balance your blood sugar levels. Aim to fill half of your plate with non-starchy vegetables like broccoli, leafy greens, bell peppers, and more. Then, fill one quarter of your plate with fiber-rich carbs, and the other quarter with high-quality protein. Finally, top off your plate with 1 to 2 tablespoons of healthy fat.

You can learn more about PFC planning in our PCOS Meals article.

Decrease Stress and Neck Tension

According to the American Headache Society, four out of five people with migraines report stress as a migraine trigger. Unfortunately, stress can also worsen inflammation, insulin resistance, and disrupt your menstrual cycle. We know stress is a part of everyday life. However, it is possible to improve how your body responds to stressful situations. We recommend implementing at least one stress management activity into your daily routine each day, even if it is only five minutes! Journaling, deep breathing, stretching, walking, and meditation are a few examples of activities proven to reduce stress levels within your body.

Improve Sleep Quality

Sleep disorders are among the most common causes of migraine headaches during the day. Sleep apnea is a serious sleep disorder in which breathing stops repeatedly, sometimes hundreds of times, throughout the night. Individuals with PCOS are almost ten times more likely to have sleep apnea compared to women without PCOS (6). Common symptoms of sleep apnea may include loud snoring, restless sleep, sleepiness during the day, and morning headaches. If you have PCOS and suffer from any of these symptoms, we encourage you to speak with your doctor to see if they recommend a referral for a sleep study.

Furthermore, aim to implement healthy sleep habits by practicing a nightly bedtime routine, avoiding screens within an hour of bedtime, and sleeping in a cool and dark room. Avoid caffeine or alcohol too close to bedtime as these can disrupt sleep quality and onset. Magnesium is a helpful supplement to take at bedtime to promote calming and restful sleep.

Magnesium

Magnesium is an essential mineral and electrolyte that plays a crucial role in hormonal balance. For example, magnesium affects thyroid function, estrogen detoxification, blood sugar, stress hormones, and more. This is why we highly recommend magnesium as one of the best supplements for PCOS. Plus, there is substantial evidence to support using magnesium supplements in treating and/or preventing migraine attacks (7). If you suffer from migraines, we recommend taking around 400 milligrams of magnesium glycinate per day. Additionally, aim to include magnesium-rich foods into your meals and snacks like pumpkin or chia seeds, almonds, cashews, and black beans.

Magnesium Glycinate

Our favorite calming mineral that helps with over 300 functions in the body.

$34.00

Coenzyme Q10

CoQ10 is a vitamin-like compound critical for energy production inside the mitochondria (or “power plants”) of your cells. Your body produces CoQ10 in every cell. However, certain factors may lower your body’s ability to make enough to keep up with the demand. Taking CoQ10 is helpful for women with PCOS because it may lower inflammation, improve blood sugar levels, and boost fertility (8, 9). If you also suffer from migraines, supplementing with CoQ10 may reduce the number of migraines per month and migraine duration (10, 11). However, it’s important to take this supplement regularly as intermittent use may not produce the same results. You can purchase CoQ10 in our Root Shop.

CoQ10

You can't produce energy without this key antioxidant

$59.00

Migraines and PCOS: Key Takeaways

Women are more likely to suffer from migraines than men. Plus, migraines and PCOS share many common root causes. For example, hormone imbalances, low serotonin levels, and insulin resistance may trigger migraines. You can prevent or reduce migraines in the context of PCOS by eating PFC balanced meals, optimizing sleep quality, reducing stress levels, and using supplements like magnesium and/or CoQ10.

Easy PCOS Lab Ordering

Our PCOS panel is designed to uncover the root causes of common PCOS symptoms like weight loss resistance, acne, skin and hair changes, low energy, and irregular periods. Join Root to get started.

Join Root

PCOS Diet Plan PDF

Root Functional Medicine — Mon, 27 Jun 2022 00:00:00 -0400

PCOS nutrition is one of the main things we do here at Root! In the PCOS diet plan pdf download below you will find:

A list of power foods you can add to your diet to better manage PCOS symptoms.
Foundational PCOS tips from Root's functional medicine doctors and dietitians.

Download our FREE PCOS diet plan

& sign up for updates from Root.

Perimenopause Fatigue

Root Functional Medicine — Mon, 08 Aug 2022 00:00:00 -0400

Fatigue is a common complaint among women during perimenopause. In fact, nearly 50 percent of perimenopausal women report fatigue compared to only 20 percent of premenopausal women (1).

In this article, we’ll review the possible root causes of perimenopause fatigue and tips to reduce this symptom.

What is Perimenopause?

Perimenopause is a time of hormonal transition lasting an average of four years before your periods stop altogether. During this time, you may experience a variety of symptoms, like fatigue, night sweats, hot flashes, brain fog, vaginal dryness, and irregular periods. Menopause is established after at least one year without any periods.

What May Cause Perimenopause Fatigue?

Perimenopause is a sequence of events involving a variety of hormonal shifts. Fatigue is multifactorial, and there may be a few reasons why you feel more tired during this transitional time.

Low Progesterone

During perimenopause, progesterone levels usually decline first. Progesterone is a reproductive hormone that prepares the body for a potential pregnancy in the event that the released egg is fertilized. Progesterone is known as your calming hormone and has many benefits like lowering anxiety and promoting healthy sleep. Progesterone is only produced by the body after ovulation. Since irregular ovulation is common during perimenopause, there may be months when you do not ovulate. Likewise, even if you do ovulate, your body may still not produce enough progesterone. This often presents as insomnia a few days before or during your period bleed that can lead to daytime fatigue. In this case, bioidentical progesterone therapy may be useful to promote better sleep and prevent insomnia related to low-progesterone levels.

Hot Flashes and Night Sweats

Another cause of perimenopause fatigue stems from sleep disruption due to hot flashes and night sweats. These symptoms are often caused by a combination of low progesterone and higher estrogen levels. This disrupted ratio is commonly referred to as estrogen dominance. Estrogen is one of the main sex hormones in women and regulates puberty, your menstrual cycle, and bone health. Despite what you may have heard, perimenopause is not defined by a gradual decline of estrogen levels. Rather, your estrogen levels may fluctuate throughout perimenopause causing intermittent hot flashes and/or night sweats.

DUTCH Complete

The most advanced at-home urine hormone test

$499.00

Hypothyroidism

Hypothyroidism occurs when your thyroid gland does not make enough thyroid hormones to meet the body’s demand. Common symptoms of hypothyroidism include fatigue, weight gain, difficulty losing weight, brittle nails, and constipation. Hashimoto’s, an autoimmune thyroid disorder, is the most common cause of hypothyroidism in the United States. Women are 10 times more likely to have Hashimoto’s thyroid disease than men (2). While Hashimoto’s can certainly occur independently, perimenopause may also amplify hypothyroidism (3).

If you suffer from fatigue, consider requesting a full thyroid panel from your doctor to include:

TSH
Free T4
Free T3
Thyroid Peroxidase Antibodies

A high TSH with or without a low free T4 first confirms the presence of hypothyroidism. In functional medicine, we prefer a narrower TSH range for what is considered normal. Typically this range is between 1.0 - 2.5 mlU/L. The additional presence of thyroid antibodies in your blood indicates the body’s immune system is attacking the thyroid gland as seen in Hashimoto’s autoimmune disease.

Insulin Resistance

Insulin is a hormone released by the pancreas that helps to balance your blood sugar levels. Insulin’s main job is to take sugar out of the blood and drive it into the cells for energy. Insulin resistance occurs when insulin is unable to push sugar into your cells causing high insulin and blood sugar levels. Insulin resistance can cause daytime fatigue, sugar cravings, and weight gain or difficulty losing weight. Unfortunately, the hormonal shifts during perimenopause may increase your risk of insulin resistance (4).

Sleep Apnea

Sleep apnea is a serious sleep disorder in which breathing stops repeatedly throughout the night. Untreated sleep apnea causes loud snoring and daytime fatigue even if you think you’re getting a full night’s sleep. One study found the rate of sleep apnea was 21 percent higher in women during perimenopause compared to premenopausal women (5).

Common symptoms of sleep apnea may include:

Loud snoring
Sore or dry throat upon waking
Restless sleep
Sleepiness during the day
Morning headaches

If you suffer from any of these symptoms, we encourage you to speak with your doctor to see if they recommend a referral for a sleep study.

How to Treat Perimenopause Fatigue

Now that you know some of the root causes of perimenopause fatigue, let’s discuss a few interventions you can use to reduce this symptom.

Follow PFC Balance

The protein, fat, carb (PFC) method is a simple way to plan meals that also balance your blood sugar levels. This is crucial in reducing insulin resistance which may cause perimenopause fatigue, weight gain, and sugar cravings. You can incorporate the PFC method by replacing foods high in added sugar for non-starchy vegetables, legumes, fresh fruit, nuts/seeds, whole grains, and lean protein.

We encourage you to model your meals after The Root Plate™ (see below).

Try a Magnesium Supplement

Magnesium is an essential mineral and electrolyte with many vital functions in the body. Unfortunately, most people do not get enough magnesium from their diet alone. Magnesium calms the brain and may promote better sleep quality therefore reducing daytime fatigue. There are many types of magnesium supplements you can purchase over-the-counter. However, we often prefer using magnesium glycinate. This form of magnesium is combined with an amino acid called glycine which works with brain chemicals to promote a healthy circadian rhythm. Try starting with 200 milligrams (mg) of magnesium glycinate one to two hours before bedtime for best results.

Magnesium Glycinate

Our favorite calming mineral that helps with over 300 functions in the body.

$34.00

Optimize Your Lifestyle

While the hormonal fluctuations during perimenopause are not preventable, you can reduce perimenopause fatigue with healthy lifestyle interventions. For starters, make sure you are practicing good sleep hygiene. Sleep loss has significant health consequences, especially for women in perimenopause.

Start implementing these tips now to promote better sleep:

Limit alcohol intake before bedtime.
Avoid caffeine after 1pm.
Keep your bedroom at a cool temperature and invest in room-darkening blinds or curtains.
Avoid screens at least one hour before bedtime and/or invest in blue-light blocking glasses.
Go to bed at the same time every night and incorporate a calming bedtime routine.
Wear light and breathable pajamas to counteract hot flashes and night sweats.

Furthermore, research shows that regular exercise can not only improve insulin resistance, but may also reduce fatigue and promote better quality sleep during perimenopause (6). Exercise may sound like the last thing you want to try when dealing with fatigue, but even 30 minutes of movement can boost energy levels.

Implement Stress Management Techniques

Perimenopause often comes during a stressful time in your life due to career advancements, aging parents, teenage kids, or preparing your finances for other life transitions. Like with most conditions, stress makes perimenopause symptoms worse. For example, stress hormones can cause sleep disruptions, sugar cravings, brain fog, and more. While you may not be able to prevent stressful events in your life, you can influence how stress affects your body. Effective ways to reduce stress hormone levels may include yoga, box breathing, journaling, meditation, or mindfulness exercises. Try to implement at least one stress reducing activity into your routine each day. Even five minutes can make a difference in reducing the effects of stress on your body.

Key Takeaways

Perimenopause fatigue may be caused by low progesterone levels, hot flashes or night sweats, hypothyroidism, insulin resistance, and sleep apnea. You can reduce perimenopause fatigue by eating PFC balanced meals, trying a magnesium supplement, and prioritizing healthy lifestyle changes.

We support women one on one through perimenopause symptoms in our functional medicine membership program.

Get to the Root at Home

Curious about where you should start your functional medicine journey?

Take our Get to the Root Quiz so you can start working towards reversing disease and optimizing your health at the Root cause.

Take the Get to the Root Quiz

Berberine vs. Metformin

Root Functional Medicine — Thu, 18 Jan 2024 00:00:00 -0500

As more people search for natural and alternative treatment options for chronic diseases, the need for accurate information becomes critical. In this article, we will discuss the pros and cons of berberine versus metformin and review the potential uses for each.

What is Metformin?

Metformin is a widely prescribed medication known for its effectiveness in managing various health conditions, particularly type 2 diabetes. It is also used to treat insulin resistance and certain symptoms of polycystic ovary syndrome (PCOS).

There are three main functions of metformin. First of all, metformin reduces the amount of glucose (i.e. sugar) produced by the liver. In individuals with type 2 diabetes, the liver often produces excess glucose, contributing to elevated blood sugar levels.

Next, metformin enhances the body's response to insulin, the hormone responsible for controlling blood sugar. By improving insulin sensitivity, metformin helps your cells absorb glucose more efficiently, lowering overall blood glucose levels.

Finally, metformin works to decrease the absorption of glucose from the intestines, further contributing to its blood sugar-lowering effects.

Benefits of Metformin

Metformin is a first-line medication for managing type 2 diabetes. It is often prescribed in combination with lifestyle changes, like diet and exercise, and can significantly lower hemoglobin A1c (1).

For women with PCOS, metformin can help to treat insulin resistance and lower cholesterol levels (2). As a result, metformin may increase ovulation rates and reduce testosterone levels in women with this condition. Finally, metformin may be used to manage gestational diabetes during pregnancy, under close medical supervision.

Metformin Side Effects

Nausea, vomiting, diarrhea, and abdominal discomfort are among the most commonly reported side effects of metformin. While some people experience these symptoms long term, others may reduce their digestive discomfort by taking the medication with meals.

Prolonged use of metformin has also been associated with a decrease in vitamin B12 absorption, potentially leading to a vitamin deficiency. Regular monitoring and supplementation may be recommended if you are taking this medication.

Finally, although rare, lactic acidosis is a serious side effect that can occur while taking metformin, particularly in individuals with kidney dysfunction. Symptoms include muscle pain, weakness, and difficulty breathing and require immediate medical attention.

What is Berberine?

Berberine is a compound derived from various plants, including the barberry shrub and Chinese goldthread. While traditionally used in herbal medicine, more research has revealed berberine's potential in addressing various health concerns, like type 2 diabetes, obesity, and heart disease.

Benefits of Berberine

Berberine has shown significant promise in managing blood sugar levels, making it a valuable option for individuals with type 2 diabetes. Like metformin, berberine may enhance insulin sensitivity and reduce glucose production in the liver. As a result, many studies have found berberine to significantly improve blood sugar levels and lower hemoglobin A1c, a lab marker commonly monitored in people with diabetes (3).

Berberine can also lower cholesterol levels. A large review study found that berberine alone can significantly lower triglycerides, total cholesterol, LDL cholesterol, and increase HDL “good” cholesterol (4). This is particularly helpful for individuals who do not tolerate statin medications.

For individuals with PCOS and a root cause of insulin resistance, berberine may help regulate menstrual cycles and address hormonal imbalances associated with this condition. In fact, one PCOS study found berberine more effective in improving waist circumference, testosterone levels, and cholesterol levels than metformin (5).

Finally, berberine may support weight loss efforts. Known in the media as “nature’s Ozempic”, berberine may encourage weight loss by suppressing appetite, lowering inflammation, and enhancing fat loss. As a result, various large studies have found berberine to significantly reduce body weight, waist circumference, and body mass index (BMI) (6, 7). Learn more about GLP-1 medications, like Ozempic.

Berberine Dosing

A large study evaluating berberine dosing found the optimal dose of this supplement was 1 gram (or 1,000 milligrams) per day if using it for lowering triglycerides, total cholesterol, and weight loss. If using berberine for type 2 diabetes or insulin resistance, the optimal dose is closer to 1.8 grams (or 1,800 mg) per day (3). Berberine works gradually and most benefits occur after at least three months of taking this supplement (4).

Berberine Side Effects

Berberine is safe and well-tolerated by most individuals. Some individuals may experience mild gastrointestinal side effects, such as diarrhea or stomach cramps. Starting with a lower dose and gradually increasing it can help mitigate these effects. Before adding berberine to your regimen, it's important to consult with your healthcare provider, especially if you are already taking blood-sugar lowering medications.

Metabolism Support

At Root, we developed a supplement to support your metabolism and maintain healthy cholesterol and blood sugar levels. Metabolism support provides 1 gram (1000 mg) of berberine PLUS alpha-lipoic acid and vitamin C to support energy and curb cravings.

“...During the first 2 weeks, I definitely felt a boost of energy but in week 3 everything changed... my food cravings were literally GONE and I haven't had the urge to snack. I'm down about 4 pounds without changing anything else about my diet or routine…” - Stacia 8/18/23

Purchase or learn more about Metabolism Support in our Root store.

Metabolism Support with Berberine

AKA "nature's GLP-1"

$49.00

Metformin vs Berberine: Key Takeaways

Both metformin and berberine have health benefits. Metformin is backed by research and a well-established track record in conventional medicine. This medication may benefit individuals with type 2 diabetes or PCOS due to its ability to lower blood sugar levels. However, side effects like nausea, diarrhea, and a vitamin b12 deficiency are fairly common when taking metformin. On the other hand, berberine shows similar benefits in a growing number of large, reputable studies. Plus, newer research suggests this supplement may also support weight loss and significantly improve cholesterol levels. Berberine is well-tolerated and most individuals do not experience any negative side effects, especially if this supplement is introduced gradually.

Ultimately, the choice between the two should be based on individual health needs, goals, and clinical history. In our functional medicine membership program, our doctors work with many members who are also taking conventional medicines. It is completely possible, and reasonable, to continue a conventional treatment plan while concurrently working towards treating the root cause of your health issues with functional medicine interventions.

Get to the Root at Home

Curious about where you should start your functional medicine journey?

Take our Get to the Root Quiz so you can start working towards reversing disease and optimizing your health at the Root cause.

Take the Get to the Root Quiz

Magnesium for PCOS

Root Functional Medicine — Sun, 29 May 2022 00:00:00 -0400

Magnesium has many benefits for women with polycystic ovary syndrome (PCOS). In this article, we’ll explain why we often recommend taking magnesium for PCOS, different forms of magnesium, and how to improve your dietary intake of this important mineral.

Why Women with PCOS Need Magnesium

Magnesium is an essential mineral and electrolyte that has hundreds of responsibilities in the body. For example, magnesium affects thyroid function, estrogen detoxification, blood sugar levels, stress hormones, and more (1). Let’s review a few specific reasons why our doctors and dietitians may recommend magnesium to individuals with PCOS.

Improves Insulin Resistance

Up to 70 percent of women with PCOS have some degree of insulin resistance. This occurs when your cells become resistant to insulin, a hormone responsible for controlling blood sugar levels. When you have insulin resistance, you also have higher insulin and blood sugar levels. This may lead to symptoms like sugar cravings, weight gain or difficulty losing weight, and irregular periods.

Lower magnesium levels in PCOS are associated with worse insulin resistance and higher testosterone levels (2). However, taking magnesium supplements may reduce insulin resistance and improve blood sugar levels (3).

Reduces Anxiety

Women with PCOS are about three times more likely to suffer from anxiety than the general population (4). Read more about PCOS and anxiety. Fortunately, magnesium supplements may reduce mild anxiety and anxiety related to premenstrual syndrome (PMS) (5).

Promotes Better Sleep

Thanks to its calming attributes, magnesium may also help you achieve better quality sleep. In particular, magnesium glycinate is combined with an amino acid called glycine which works with brain chemicals to promote feelings of calm and a healthy circadian rhythm. Take magnesium one to two hours before bedtime to optimize these benefits.

May Reduce or Prevent Migraines

Many individuals with PCOS also suffer from migraines. Fortunately, there is substantial evidence to support using magnesium supplements in treating and/or preventing migraine attacks (6). If you suffer from migraines, we recommend taking around 400 milligrams of magnesium glycinate per day.

Lowers Androgen Levels

Androgens, like testosterone, are sex hormones present in both men and women but with higher concentrations found in men. High androgens are one of the main root causes of common PCOS symptoms like acne, excessive facial or body hair, or thinning hair on the scalp. Thanks to its ability to balance blood sugar and insulin levels, magnesium supplements may help lower testosterone levels and reduce these unwanted symptoms (7).

How Much Magnesium Do You Need?

For most women, the Recommended Dietary Allowance (RDA) for magnesium is around 320 milligrams (mg) of magnesium per day. Unfortunately, over two-thirds of Americans fail to get enough magnesium from their diet alone. Furthermore, individuals with PCOS are more likely to under consume magnesium-rich foods and have insufficient magnesium levels (3). Researchers believe this may contribute to worsening insulin resistance, inflammation, and other common symptoms seen in PCOS.

Our Root doctors and dietitians always promote a food-first philosophy. To optimize your magnesium status and reap the benefits of this important mineral, it is essential to prioritize magnesium-rich foods into your diet. Here is a list of foods rich in magnesium with tips on how to include them in your meals and snacks:

Pumpkin Seeds: sprinkle onto a colorful salad, mix into trail mix, blend into homemade pesto sauce
Chia Seeds: add into overnight oats, chia seed pudding
Almonds: spread almond butter onto sliced apples, add chopped almonds to your chicken salad, enjoy almond flour crackers with hummus or guac
Black Beans: make a black bean dip with crunchy raw veggies, add into a southwest egg bake
Leafy Greens: throw a handful into your morning smoothie, mix into soups or stews, make crispy kale chips

In addition to ramping up your intake of magnesium-rich foods, we may also recommend taking supplemental magnesium to correct any deficiencies and optimize the benefits of this mineral for PCOS. For most people, we recommend taking around 200 mg of supplemental magnesium per day.

Magnesium Combo

Three forms of highly absorbable magnesium in one capsule.

$37.00

Types of Magnesium

There are various forms of magnesium supplements available over-the-counter. Magnesium oxide is the most common form of magnesium seen in drug stores. However, magnesium oxide is not well absorbed and can have a strong laxative effect leading to uncomfortable bloating and diarrhea. In fact, only about 5 percent of magnesium oxide is absorbed and used by the body (8). In general, we recommend magnesium citrate, glycinate, or a magnesium combo for different reasons.

Magnesium Citrate: gentle laxative effect, helpful for individuals who need the benefits of magnesium and may struggle with constipation or irregular bowel movements.
Magnesium Glycinate: easy absorption without any digestive effects, promotes calming and restful sleep.
Magnesium Combo: provides a balance of magnesium citrate, malate, and glycinate to allow for optimal absorption and utilization of three forms of magnesium.

Read more about the different forms of magnesium.

Magnesium for PCOS: Key Takeaways

Magnesium has various benefits for individuals with PCOS like reducing insulin resistance and testosterone levels, lowering anxiety, improving sleep, and preventing migraines. However, individuals with PCOS are more likely to under consume magnesium-rich foods and may require magnesium supplementation. You can find our most recommended forms of magnesium in the Root Shop. We also include magnesium in our PCOS Supplement Bundle for optimal savings and results.

PCOS Supplement Bundle

Take charge of your PCOS once and for all.

$204.00

Magnesium Combo

Three forms of highly absorbable magnesium in one capsule.

$37.00

Easy PCOS Lab Ordering

Our PCOS panel is designed to uncover the root causes of common PCOS symptoms like weight loss resistance, acne, skin and hair changes, low energy, and irregular periods. Join Root to get started.

Join Root

Functional Medicine Acne

Root Functional Medicine — Tue, 06 Jun 2023 00:00:00 -0400

Acne is the most common skin condition in the United States and affects over 50 percent of all adults at some point. Many people suffer from acne for years and try multiple treatments with no long term success.

In this article, we’ll discuss how we use functional medicine for acne to help members find and treat the root cause of their breakouts.

Functional Medicine for Acne

A functional medicine assessment for acne at Root would start with an initial appointment with one of our functional medicine doctors to review your symptoms, health history, and prior treatments. These in-depth appointments often last upwards of one hour (which is five times longer than the average doctor’s visit). Your doctor may then recommend a few tests to identify the cause of your acne.

These tests may include:

A blood test to look for nutrient deficiencies that can worsen acne, like zinc and omega-3.
A blood and/or dried urine test to evaluate hormone levels
A functional stool test to evaluate gut bacteria and assess for any infection or dysbiosis

These tests are available for direct ordering via the Root Access Membership. Once we receive your test results, our functional medicine doctors will post insights on your results.

Zinc Level

$19.00

Hormone Metabolism

Gain valuable insights into possible hormone-related symptoms

$350.00

Let’s review a few of the most common root causes of acne.

Poor Gut Health

An imbalance of gut bacteria, or dysbiosis, is a very common cause of acne. Small intestinal bacterial overgrowth (SIBO) is one particular form of dysbiosis that occurs when too many bacteria end up in your small intestine instead of your large intestine. SIBO is fairly common in people with acne. For instance, one study reported SIBO is ten times more prevalent in those with acne versus healthy controls (1). Read more about SIBO and acne. Furthermore, H.pylori is a bacteria often found in the stomachs of people suffering from acid reflux or stomach ulcers. However, some research suggests this bacteria may also be associated with worsening acne. For instance, one study found that people with severe acne had higher levels of H.pylori than those with mild or no acne (2).

High Androgens

Androgens are sex hormones found in both men and women, but with higher amounts typically found in men. High levels of testosterone and DHEA-S commonly cause acne in women due to excess oil production. We often see high androgen levels in conditions like polycystic ovary syndrome (PCOS). This is the most common hormone disorder among women in their reproductive years and around 30 percent of women with PCOS suffer from acne (3).

High Cortisol Levels

Have you ever had a pimple pop up right before a big event? It’s no surprise that stress can cause breakouts. However, many people do not realize that chronic, low-grade stress can increase stress hormones, like cortisol, and make breakouts more likely outside of these events as well.

Treating Acne with Functional Medicine

While each protocol will depend on your specific test results, health history, and root causes, here are a few interventions we may recommend to treat acne.

Improve Gut Health

Our functional medicine doctors have specialized experience in ordering and interpreting comprehensive stool tests. A functional stool test will assess your gut bacteria and evaluate for any signs of parasites, H.pylori, yeast overgrowth, inflammation, and more. This highly valuable information gives us actionable data to guide your personalized treatment plan. A functional medicine plan to improve gut health may include a short-term elimination diet, antimicrobials to remove bad gut bacteria, and our best probiotic for acne. We have seen this probiotic work wonders in patients with acne when combined with the right treatment program.

Balance Your Blood Sugar

Insulin resistance occurs when your body does not respond properly to insulin, a hormone responsible for moving sugar from your blood and into your cells for energy. High insulin levels raise testosterone which may cause (or worsen) acne by increasing oil production. One study found higher insulin and blood sugar levels in women with acne compared to women without acne (2).

In order to reduce insulin resistance and prevent dramatic blood sugar fluctuations, we recommend using our Root Plate™ PFC method to ensure you have a protein, fat, and fiber-rich carbohydrate with each meal and snack. You can start small, and use the PFC method with your breakfast first. This meal often affects many of your other meal choices and cravings throughout the day.

Here are a two breakfast ideas using the Root Plate™ PFC method:

Overnight oats with 1 tablespoon chia seeds, 1 scoop of collagen powder, and optional mix-ins (mixed nuts, berries, cinnamon, etc.)
Meal-prepped egg bake casserole with sauteed veggies and 1 serving of fruit on the side.

Learn more about an optimal diet to reduce acne.

Boost Skin Nutrients

Your intake and blood levels of certain vitamins and minerals may impact acne severity. For example, zinc levels may correlate with the severity of acne and supplementing with zinc may be useful in treating individuals with moderate to severe breakouts. We often suggest a zinc dose of 15-30 mg daily. We also recommend taking an omega-3 supplement that contains two key omega-3 fats: EPA and DHA. You may also see EPA and DHA labeled as “fish oil.” When combined with an anti-inflammatory diet and treatment plan, omega-3 can help lower inflammation in the body and may reduce acne breakouts. Root acne bundle includes both zinc and omega-3 and also targets improving gut health with a spore based probiotic.

Acne Bundle

Everything you need to support your skin from the inside out

$152.00

Lower Stress Hormones

While we can’t always prevent stressful experiences in our life, we can change how we respond to stress. Effective ways to manage stress and lower cortisol levels include yoga or tai chi, meditation, spending time in nature, therapy, journaling, and more. Try to incorporate at least one stress reducing activity into your routine each day. Even five minutes of a guided meditation can make a positive impact.

Key Takeaways

Acne is a devastating symptom that can persist for years. We use functional medicine to identify and treat the root causes of your acne, like poor gut health, high androgens, and elevated stress hormones. We bundled our most recommended acne supplements (a probiotic, zinc, and omega-3) into an acne supplement bundle which can support optimal gut health, lower oil production in the skin, and reduce overall inflammation.

A New Way to Access Functional Medicine

Order your own labs and get the support you need. With Root Access, taking charge of your health through a root-cause, data-driven approach has never been easier.

Become an Access Member

Functional Medicine vs. Conventional Medicine

Root Functional Medicine — Mon, 21 Aug 2023 00:00:00 -0400

Conventional medicine and functional medicine are two distinct health systems that offer different perspectives on diagnosing, treating, and preventing health issues. Each approach has its strengths and limitations, and understanding the differences between them can empower you to make informed choices about your healthcare journey.

In this article, we’ll explain the differences between conventional medicine and functional medicine.

Conventional Medicine

Conventional medicine is the mainstream healthcare system practiced by most medical doctors and other healthcare professionals. The primary focus of conventional medicine is to address the symptoms of a disease or condition using pharmaceutical drugs, surgeries, and other medical interventions.

Strengths of Conventional Medicine

Conventional medicine excels in acute and life-threatening situations where immediate intervention is necessary. Surgeries, trauma care, and emergency treatments are prime examples. For example, if you break your arm or require heart surgery, you need conventional medicine for treatment. Conventional medicine also allows for specialization in various medical fields. This allows doctors or medical providers to have in-depth knowledge of one organ system and prescribe specialized recommendations for rare or specific conditions.

Drawbacks of Conventional Medicine

As you may have experienced, conventional medicine is often driven by insurance reimbursement. While this may be a benefit in some ways, the downside is providers usually do not have dedicated time to gather an in-depth medical history and learn new or innovative testing and methods. Rather, due to insurance constraints, most conventional doctors have packed clinic schedules requiring patient visits to be 15 minutes or less.

Furthermore, conventional medicine is not usually the best option for treating chronic diseases, promoting overall wellness, and prevention.

Since this model is focused on symptom suppression, patients often feel like conventional medicine fails to address the underlying cause of their health problems and over-rely on pharmaceuticals. This may lead to unnecessary medication side effects, ongoing health problems, and missed diagnoses.

Functional Medicine

Functional medicine aims to identify and address the root causes of illness. These practitioners also consider the interconnectedness of various bodily systems and emphasize personalized, patient-centered care. For example, we recognize that your hormones, mood, skin, and more are intricately connected to the health of your gut.

Strengths of Functional Medicine

Because we are free from the restrictions of insurance reimbursement, our functional medicine doctors spend upwards of 45 minutes with members during each appointment. This allows you to tell your full story, provide an in-depth history, and ask any questions. We will not discount or ignore any of your concerns and respect that you are the expert of your own body. We also have access to and advanced knowledge of personalized lab testing to evaluate hormones, gut imbalances, nutrient deficiencies, and more. Learn more about functional medicine lab testing.

As a result of identifying and treating the root cause of a health issue, 98 percent of our Root members report a reduction in symptoms after just three months. While we may use medication as needed, it is not the primary focus of our treatment plan. A functional medicine treatment focuses on factors like nutrition, lifestyle, genetics, and environmental influences. At Root, we believe in using a food first approach and have a team of specialized registered dietitians to provide individual nutrition recommendations and help you implement sustainable changes. Therefore, most people also report a boost of energy, improved digestion, clear skin, and many other positive “side effects.”

Drawbacks of Functional Medicine

A functional medicine treatment plan requires persistence and dedication. Many times, the healing journey is not linear. While you may notice a reduction in some symptoms within just a few days, functional medicine treatments often span over many months to truly address the root causes of your condition. If you’re looking for a quick fix or immediate results, a functional medicine program may not be the best fit.

Furthermore, the in-depth, personalized nature of functional medicine does not align with most insurance policies. While we hope that this will one day change, we believe it is a disservice to our members to restrict our treatments and appointments to the constraints of insurance reimbursement. Therefore, functional medicine does require an upfront cost and we recognize that it is an investment in your health. Many people ask why we do not take insurance. If you want to learn more about this topic, read our article: Is functional medicine covered by insurance?

Comparing Treatment Approaches

We have written a variety of articles reviewing functional medicine approaches for different health conditions like autoimmune disease, polycystic ovary syndrome (PCOS), type 2 diabetes, and more. Let’s use one of these examples to explain the different treatment approaches.

PCOS

PCOS is the most common hormonal disorder affecting up to 20 percent of women in their reproductive years. A conventional healthcare provider typically uses a symptom-centered approach to treating this condition. For example, they may prescribe spironolactone to reduce acne breakouts, the birth control pill to treat heavy periods, or Clomid for infertility. They may suggest general weight loss but offer no further recommendations.

Conversely, functional medicine for PCOS is a patient-centered approach that involves a collaborative, in-depth assessment to determine the root causes of your PCOS symptoms. Your Root doctor can order a blood test to evaluate your fasting insulin, fasting blood glucose, hemoglobin A1c, vitamin B12, vitamin D, zinc, omega-3 index, testosterone, and DHEA-S. These labs, combined with your health history, symptoms, and lifestyle, help us to determine your specific type of PCOS, which then allows us to treat your root causes. We may also recommend further functional medicine testing, if needed, to accurately tailor your wellness plan. A functional medicine plan for PCOS often includes dietary changes to support blood sugar balance, lifestyle modifications, gut health protocols, and supplement recommendations as appropriate. Finally, unlike the conventional model, a functional medicine plan should include multiple follow-up appointments over a few months to promote long term success and symptom resolution.

Here are two other condition specific examples in comparing conventional vs functional medicine:

Thyroid

Irritable Bowel Syndrome (IBS)

Key Takeaways

Conventional medicine is a symptom-centered model that relies on standardized protocols for diagnosis and treatment. It’s best to use conventional medicine when you have an acute injury or require an immediate medical intervention. On the other hand, functional medicine is an alternative approach that aims to address the root causes of health issues. Treatment in functional medicine involves personalized plans that may include dietary and lifestyle modifications, nutritional supplements, gut health protocols, and other targeted therapies. It’s best to use functional medicine when treating chronic conditions and to promote overall wellness and prevention.

At Root, we have a team of board-certified MD/DOs with specialized expertise in functional medicine. Together with our registered dietitians, we treat health issues at the root cause within our comprehensive functional medicine membership program.

Download our FREE PCOS diet plan

& sign up for updates from Root.

PCOS and Endometriosis

Root Functional Medicine — Fri, 24 Jun 2022 00:00:00 -0400

Polycystic ovary syndrome (PCOS) and endometriosis are chronic conditions that often occur among women of reproductive ages.

Endometriosis & PCOS are two of our top Root proprietary approach protocols that we use as a foundation to personalize treatment plans. In this article, we’ll review the similarities and differences between PCOS and endometriosis and give you a preview of how we treat both of these conditions using a root cause approach with targeted interventions.

What is PCOS?

PCOS is one of the most common hormonal disorders and may affect 10 to 20 percent of all women. While the name may lead you to believe PCOS only affects the ovaries, it involves many different hormones as well. Imbalances in hormones, like insulin, testosterone, and DHEA-S, can lead to typical PCOS symptoms like irregular periods, acne, facial hair growth, thinning hair on the scalp, and infertility.

For a PCOS diagnosis, women typically must meet at least two of the following three criteria:

Signs and symptoms of high androgen levels (i.e., hormonal acne, hair loss, or irregular hair growth)
Infrequent ovulation or absence of ovulation (which causes irregular or absent periods)
Polycystic ovaries

PCOS presents differently in each person, so it’s important to work with a doctor trained in diagnosing PCOS if you suspect you have this condition.

Possible Root Causes of PCOS

While research does not point to one overall cause of PCOS, some factors leading to the development of this condition may include: high androgen (i.e. testosterone) levels, insulin resistance, adrenal dysfunction, inflammation, and imbalances in gut bacteria.

What is Endometriosis?

Endometriosis is a condition diagnosed when tissue normally found within the uterus grows in nearby organs like the ovaries, fallopian tubes, and lining of your pelvis. An estimated 11 percent of women are affected by endometriosis. Women with this condition can experience severe pelvic pain, heavy menstrual bleeding, and infertility. A doctor, typically an OBGYN, may diagnose endometriosis with various methods like an ultrasound, MRI, pelvic examination, and in some cases, a minimally-invasive laparoscopic surgery to look for tissue growth.

Possible Root Causes of Endometriosis

Similar to PCOS, there is not one overarching cause of endometriosis. Inflammation, a phenomenon called retrograde menstruation, and a dysregulated immune system are a few suspected causes of endometriosis. While it remains controversial, some researchers suggest endometriosis may actually be an autoimmune disease in which the body mounts an attack on its own tissues (1).

Similarities and Differences

PCOS and endometriosis both affect a woman’s reproductive system, and it is possible to have both conditions (2). Let’s review a few similarities and differences of PCOS and endometriosis.

Irregular Periods

Individuals with PCOS or endometriosis often experience irregular periods. The menstrual cycle begins with the onset of bleeding typically referred to as your period. From beginning to end, a healthy menstrual cycle lasts between 24 and 35 days.

Women with PCOS typically demonstrate longer menstrual cycles due to delayed or absent ovulation. In contrast, women with endometriosis may have shorter menstrual cycles compared to healthy controls (3). Individuals with endometriosis often have heavy periods while women with PCOS may have either heavy periods or irregular spotting.

Infertility

Infertility affects an estimated 40 percent of women with PCOS and around 30 to 50 percent of women with endometriosis (4, 5). In both of these conditions, infertility is complex and multifactorial. For example, factors like hormonal imbalances, irregular periods and absent ovulation, inflammation, and disruptions in egg quality may contribute to infertility to these individuals.

Hormone Imbalances

PCOS is more significantly affected by hormonal imbalances than endometriosis. However, one study suggested variations of exposure to testosterone while in utero may determine if a woman is more susceptible to higher testosterone levels (as commonly seen in PCOS) or lower testosterone levels (endometriosis) (3).

Inflammation

Endometriosis is commonly described as an estrogen-dependent, chronic-inflammatory disease. Individuals with this condition often have higher levels of an inflammatory protein, called CRP, than healthy controls (6). Likewise, women with PCOS also tend to have higher levels of inflammation (7).

Root Cause Treatment of PCOS and Endometriosis

Conventional treatment of PCOS and endometriosis often revolves around managing symptoms with oral contraceptives, over-the-counter pain medications, and/or androgen blockers. However, in functional medicine, we address these conditions by identifying and treating the root causes. Here are a few interventions we may recommend for an individual with PCOS and/or endometriosis.

Follow an Anti-Inflammatory Diet

PCOS and endometriosis are both inflammatory conditions. So, aiming to lower inflammation throughout the body is crucial. Food is one of the most powerful regulators of inflammation! In essence, an anti-inflammatory diet is rich in fruits, vegetables, nuts, seeds, legumes, and lean protein.

Here are a few basic tips to follow an anti-inflammatory diet:

Incorporate the PFC Method by including a protein, fat, and fiber-rich carbohydrate with each of your meals and snacks.
Increase your intake of foods rich in omega-3 fats like salmon, oysters, sardines, chia seeds, and walnuts.
Boost your antioxidant intake by aiming for 4+ cups of colorful, non-starchy vegetables per day.
Limit foods that may worsen inflammation like refined grains, processed foods, alcohol, and added sugar.
Eat a diverse diet. We suggest aiming for 30 different plants a week.

Prioritize Gut Health

The gut is responsible for much more than digestion and nutrient absorption. In fact, the health of your gut also has a major influence on hormone balance and inflammation. For example, your gut bacteria significantly impacts estrogen levels. Imbalances in gut bacteria, known as dysbiosis, impairs estrogen metabolism and results in either too much or too little active estrogen. Having a healthy gut to balance estrogen levels is crucial in both PCOS and endometriosis.

Some people may require a comprehensive plan to treat complex gut imbalances. However, you can promote overall gut health by eating an anti-inflammatory diet rich in fiber and reducing gut disruptors.

Environmental factors that may cause gut disruptions include:

Eating a diet high in added sugar and low in dietary fiber
Drinking too much alcohol
Inappropriate and/or excessively using antibiotics
Regularly taking acid reflux drugs
Taking hormonal birth control pills

Our Gut Health Bundle includes digestive enzymes, our favorite probiotic, and our gut health rebalance powder to heal the intestinal lining and reduce inflammation.

Gut Health Bundle

Our 3 most popular gut health supplements, bundled together for a 10% savings.

$182.00

Balance your Lifestyle

Poor sleep and high stress levels can worsen hormonal imbalances and inflammation in PCOS and endometriosis. These lifestyle factors significantly impact your overall health and shouldn’t be ignored!

Aim for seven to eight hours of sleep every night. Reduce sleep disruptors, like alcohol, close to bedtime and avoid drinking caffeine after 1pm. If you struggle falling or staying asleep, consider a trial of magnesium before bedtime. Furthermore, while it is not realistic to eliminate all stress in your life, engage in stress-reducing activities to mitigate the effects it has on your body. Set aside at least 10 minutes of your day for a stress-reducing activity like yoga, meditation, reading, deep breathing, or walking.

Magnesium Glycinate

Our favorite calming mineral that helps with over 300 functions in the body.

$34.00

Supplements to Reduce Inflammation

Inflammation is a primary root cause of both PCOS and endometriosis. Following an anti-inflammatory diet and treating gut issues are foundational to treating inflammation throughout the body. However, we may use targeted supplements to support this intervention as well. Omega-3, N-acetyl cysteine, and turmeric are a few examples of supplements we may recommend for anti-inflammatory benefits in women with these conditions.

NAC

NAC is the real MVP for hormone and metabolic health

$44.00

Omega 3

Fish oil that goes down easy and boosts Omega-3 levels

$59.00

PCOS and Endometriosis: Key Takeaways

PCOS and endometriosis are two chronic conditions that affect 10 to 20 percent of women. Both of these conditions can cause irregular periods, infertility, and hormone imbalances. While it is not common, it is possible to have both PCOS and endometriosis. By reducing inflammation and treating hormonal imbalances with diet, lifestyle, and targeted supplementation, you can treat the root causes of these conditions.

Looking for 1:1 guidance? Join our functional medicine membership program. Our doctors and dietitians are experienced at treating both PCOS and Endometriosis.

Get to the Root at Home

Curious about where you should start your functional medicine journey?

Take our Get to the Root Quiz so you can start working towards reversing disease and optimizing your health at the Root cause.

Take the Get to the Root Quiz

Foods that Help Balance Hormones

Root Functional Medicine — Tue, 31 Oct 2023 00:00:00 -0400

Hormones are the body's chemical messengers and play an important role in controlling various functions, like metabolism, mood, and reproduction. Hormonal imbalances can cause a wide range of health issues, including irregular periods, mood swings, and even more serious conditions like polycystic ovary syndrome (PCOS) or thyroid disorders.

Thankfully, the foods you eat have a large impact on how your body makes and uses hormones. In this article, we’ll explore some of the best foods that help hormone balance.

Main Hormones

For the sake of this article, let’s define the role and function of four specific hormones that affect overall health. Food can play a big role in how well these hormones work.

Insulin

Insulin is a hormone produced by the pancreas, and its primary role is to regulate blood sugar levels. Your pancreas releases insulin after you eat a meal containing carbohydrates. Insulin helps transport broken-down carbohydrates (i.e. glucose) from the bloodstream into your cells, where it is used for energy or stored for later use. High insulin levels are often seen in conditions like PCOS and type 2 diabetes.

Testosterone

Testosterone is a sex hormone produced by both men and women, but with higher levels normally seen in men. Testosterone plays a role in muscle growth, bone density, libido, and mood. Low testosterone levels can result in fatigue, decreased muscle mass, and low libido in both men and women. Excess testosterone in women can lead to symptoms like facial hair growth and acne.

Estrogen

Estrogen is another sex hormone primarily associated with female development and reproductive health. It's produced in the ovaries and, to a lesser extent, in the adrenal glands and fat cells. Estrogen plays a vital role in regulating the menstrual cycle, supporting pregnancy, and maintaining bone density. Too much or too little estrogen can lead to various issues, including irregular periods, fertility problems, and mood swings.

Thyroid Hormones

Thyroid hormones are made by the thyroid gland. These hormones play a role in nearly every bodily function. For example, they help to control body temperature, metabolism, heart rate, and reproductive health. An underactive thyroid (hypothyroidism) can lead to fatigue, weight gain, and heavy periods, while an overactive thyroid (hyperthyroidism) can result in weight loss, anxiety, and irregular or no periods.

In the United States, the most common cause of hypo- and hyperthyroidism is Hashimoto’s and Graves’ disease, respectively. Learn more about the difference between these two autoimmune thyroid disorders.

Foods That Help Balance Hormones

Your diet, as in the foods you eat, is incredibly important in supporting the health of the four main hormones discussed above. Next, let’s explore a few foods that, when incorporated into an overall healthy diet, can help balance hormones.

Avocado

Avocados are rich in healthy monounsaturated fats that support hormone production and balance insulin and blood sugar levels. Avocados are also high in fiber which supports healthy estrogen detoxification in the gut. Enjoy avocado slices with your scrambled eggs, topped onto a salad, or mashed into guacamole and paired with raw veggies for a filling snack.

Cruciferous Vegetables

Cruciferous vegetables are a part of the brassica family. These vegetables contain specific compounds that help the body detoxify estrogen. This is particularly beneficial for women dealing with higher estrogen levels or conditions like estrogen dominance.

Here are some of our favorite cruciferous vegetables:

Broccoli
Cauliflower
Kale
Brussels sprouts
Bok Choy
Arugula
Cabbage
Radishes
Turnips

Ideas:

Use broccoli slaw or massaged kale in your salad base, add frozen cauliflower to your smoothies, or sauté Brussels sprouts for a crispy side.

Berries

Berries, such as blueberries, strawberries, and raspberries, are loaded with antioxidants and phytonutrients. These antioxidants combat oxidative stress and inflammation, both of which can disrupt hormonal balance. For example, inflammation is one underlying cause of PCOS and can lead to excessively high insulin and testosterone levels. Add berries into your morning oats, enjoy them with a handful of nuts for a satisfying snack, or top them onto a salad for a pop of color and sweetness.

Fish

Fatty fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids. These healthy fats help to lower inflammation and promote optimal blood sugar balance. Fish is also a rich source of selenium and vitamin D which supports thyroid hormone production. Aim to eat at least one serving of fish per week. If you aren’t a fan of fish or simply want to optimize your omega-3 levels, we suggest implementing an omega-3 supplement with fish oil into your daily routine.

Omega 3

Fish oil that goes down easy and boosts Omega-3 levels

$59.00

Nuts and Seeds

Nuts and seeds are rich sources of essential minerals, like magnesium, zinc, and selenium. These minerals are crucial for production of thyroid hormones, insulin sensitivity, and healthy testosterone levels. Eating just ONE Brazil nut meets 100 percent of your daily selenium requirements.

Since all nuts and seeds have a unique nutrition profile, aim to eat a variety of these foods throughout the week:

Make chia seed pudding
Add ground flaxseed to your oatmeal
Use a variety of nuts in homemade granola
Enjoy apple slices with almond butter
Top stir fry with cashews
Add hemp seeds to your smoothie for extra plant-based protein

Our Thyroid Support supplement provides zinc, selenium, and many other crucial nutrients shown to reduce inflammation and support the conversion of active thyroid hormone.

Thyroid Support

The perfect synergy of nutrients for thyroid health.

$45.00

Root Plate for Meal Planning

While all of these foods provide a variety of nutritional benefits, the way you plan your meals is also key in supporting hormone balance. We use two separate methods to help our members create a meal plan for balanced hormones.

The PFC Method and Root Plate™

Following a simple formula of protein + fat + fiber-rich carbohydrates at every meal and snack can help you balance hormone levels. Let’s review each of these macronutrients:

Protein: supports blood sugar balance, provides essential amino acids for hormone production, rich source of iron, vitamin B6, and vitamin B12.
Fat: supports blood sugar balance and healthy insulin levels, provides anti-inflammatory fatty acids, helps your body absorb fat-soluble vitamins
Fiber-Rich Carbohydrates: preferred fuel source of healthy gut bacteria, necessary for regular bowel movements and estrogen detoxification, provides satiety and curbs sugar cravings

The next step in planning meals for hormone balance is implementing the Root Plate™. The Root Plate™ is a great way to visualize PFC Balance without having to measure out portions or count calories. With this method, a quarter of your plate contains a protein source, the other quarter contains a source of fiber-rich carbohydrates, and half of your plate is full of non-starchy vegetables for added fiber and phytonutrients. We also recommend a serving of healthy fats, since fat is foundational in making sex hormones, balancing blood sugar, and keeping you satisfied after a meal.

Key Takeaways

Foods that help hormone balance include avocados, cruciferous vegetables, salmon, berries, and nuts/seeds. Including these foods into your meals and snacks with the PFC method and Root Plate™ is even more effective in balancing blood sugar levels to support the four specific hormones featured in this article. Keep in mind that sleep, movement, and stress management are all interconnected in maintaining healthy hormone levels as well.

We offer hormone testing for our members and can help you create a plan to treat hormonal imbalance with our team of doctors and registered dietitians. Learn more about our functional medicine membership program.

Get started with our FREE hormone and gut health friendly recipes

& Sign up to receive tips and updates from Root.

Akkermansia Foods

Root Functional Medicine — Mon, 01 Jul 2024 00:00:00 -0400

Gut health is a cornerstone of overall wellness, influencing everything from digestion to immune health. One of the lesser-known but critically important players in gut health is a bacteria called akkermansia. In this article, we will explore what Akkermansia is, why its levels are significant, how you can nourish it through food, and other tips for maintaining a healthy gut environment.

What is Akkermansia?

Akkermansia is a beneficial bacteria that lives in the human gut. It plays a crucial role in maintaining the gut's mucosal layer, which serves as a barrier protecting the intestinal lining. High levels of Akkermansia are associated with a healthy mucosal layer, which can help prevent conditions like leaky gut. Learn more about top to bottom digestion.

Conversely, low levels of this bacteria can compromise the mucosal barrier, potentially leading to digestive issues, widespread inflammation, and other chronic diseases. For example, studies suggest that low levels of Akkermansia are associated with a greater risk of inflammatory bowel disease, obesity, and diabetes (1).

Several experimental studies have used this bacteria as a potential probiotic for therapeutic tools. For instance, studies examining Akkermansia have found benefits such as (2, 3):

Reduced total cholesterol
Fat loss
Improved blood sugar levels
Less insulin resistance

We use a comprehensive stool test called GI Map to examine the levels of Akkermansia in many of our members. This stool test provides valuable insights into the composition of gut bacteria, allowing us to tailor dietary and lifestyle recommendations to support optimal gut health.

Akkermansia Foods

While no foods contain Akkermansia itself, you can promote its growth through your diet. First of all, Akkermansia thrives on dietary fiber, especially fiber-rich prebiotics. Unlike probiotics, prebiotics are non-digestible food components that promote the growth and activity of beneficial bacteria, like Akkermansia, in the gut.

Here are a few prebiotic-rich foods that can fuel Akkermansia:

Artichokes
Bananas
Onions
Garlic
Asparagus
Oats
Apples
Flaxseed
Avocado

You can also increase Akkermansia levels by eating foods rich in polyphenols. These are naturally occurring compounds found in plants that have antioxidant properties and can promote health by protecting cells and supporting beneficial gut bacteria.

Some polyphenol-rich foods include:

Berries
Green tea
Plums
Pomegranates
Beans
Hazelnuts
Pecans

It's important to make your meals as colorful as possible because each color of plant-based foods offers a unique array of polyphenols.

Creating a Healthy Gut Environment

In addition to eating foods that nourish Akkermansia, it’s crucial to create an overall healthy gut environment.

First of all, aim to reduce added sugar in your diet which can disrupt the balance of gut bacteria and weaken the gut lining. The top sources of added sugar in the American diet are sugar-sweetened beverages (soda, energy drinks, sweetened coffee and tea), desserts, and breakfast cereal.

Chronic stress can also negatively impact gut health and cause bacterial imbalances (known as dysbiosis). Daily practices like mindfulness, deep breathing, journaling, and yoga are beneficial in lowering stress hormone levels.

Finally, increase your time spent in nature. Exposure to natural environments can encourage physical activity, which aids in healthy digestion and enhances the diversity of the gut microbiome. Fresh air and sunlight also contribute to improved mood and reduced stress, both of which positively impact gut health. Additionally, outdoor activities can expose you to a variety of microbes that can diversify and strengthen your gut microbiome.

Supplement Feature: Low FODMAP Prebiotic

For those looking to boost their healthy gut bacteria, like Akkermansia, consider our low-FODMAP prebiotic. This supplement is a citrus and pomegranate extract-based prebiotic formula, rich in flavonoid polyphenols to nourish beneficial gut bacteria and support a healthy gut environment. This type of prebiotic is designed to minimize digestive discomfort while providing polyphenols and other compounds that help increase Akkermansia levels. It's especially helpful for individuals with sensitive stomachs or conditions like irritable bowel syndrome (IBS).

Low FODMAP Prebiotic

Feed your good gut bugs without the bloat.

$41.00

Key Takeaways

Nourishing Akkermansia with a diet rich in fiber and polyphenols is a powerful way to enhance your gut health. By including the right foods, limiting harmful ones, and considering targeted supplements, you can achieve a balanced gut microbiome and the resulting health benefits.

Remember, gut health is a journey, and making consistent, small changes can lead to significant improvements over time. Learn more about gut health testing through our functional medicine membership program.

Get started with our FREE hormone and gut health friendly recipes

& Sign up to receive tips and updates from Root.

Functional Medicine Lab Testing

Root Functional Medicine — Wed, 28 Jun 2023 00:00:00 -0400

Functional medicine is an individualized approach to healthcare where we aim to identify and treat the root causes of your symptoms. Personalized lab testing is one of the many tools we use to further investigate root causes and individualize an effective treatment plan.

In this article, we will review some of the main functional medicine lab testing we use at Root.

Root Cause Lab Panel

One of the first tests we like to run for members is a blood panel to evaluate a wide range of body functions.

This panel includes:

HS-CRP to assess for inflammation
Full cholesterol panel to evaluate heart health
Full thyroid panel (including antibodies to rule out autoimmune thyroid disease)
Blood sugar markers to evaluate for insulin resistance and/or diabetes
Liver enzymes to assess liver function

We also order six major nutrient tests that evaluate levels for:

Vitamin D
Vitamin B12
Coenzyme Q10
Zinc
Ferritin (iron storage)
RBC Magnesium

This overarching panel gives us valuable information to piece together your health puzzle. Unlike conventional medicine, we interpret the comprehensive blood panel using functional ranges. For example, a high TSH confirms the presence of hypothyroidism. The conventional range for a normal TSH level is approximately 0.5 - 4.5 mIU/L. However, functional medicine practitioners often prefer a narrower and more optimal range for TSH of 1.0 - 2.5 mlU/L. Using this smaller range helps to identify more thyroid problems because individuals with a TSH greater than 2 mIU/L have an increased risk of both hypothyroidism and Hashimoto’s.

Root Cause Panel

Glucose, Fasting Insulin, HbA1c, Hepatic function, GGT, Standard Lipids, Lipoprotein (a), Full Thyroid Panel with Antibodies, Homocysteine, hsCRP, Ferritin, Vit B12, Vit D, Zinc, RBC Mag

$225.00

Gut Health Testing

Stool Testing

If you suffer from digestive issues, autoimmune disease, or other symptoms of gut imbalances (like skin problems), your Root doctor may recommend running a comprehensive stool test, called GI-Map® This test will measure the levels of “good” and “bad” gut bacteria and evaluate for any signs of parasites, yeast overgrowth, inflammation, and more. Stool tests allow our doctors to create personalized treatment protocols to address gut dysfunction. Typical outcomes may include a reduction or elimination of digestive symptoms, clearer skin, and more energy.

SIBO Testing

Small intestinal bacterial overgrowth, or SIBO, occurs when too many bacteria end up in the small intestine instead of the colon. You can read more about our natural approach to treating SIBO here. We often suspect SIBO when someone has symptoms such as gas/bloating, skin issues, abdominal pain, and anxiety that don't resolve with basic gut healing measures or when symptoms frequently recur despite having undergone treatment. The main test to diagnose SIBO is a breath test. For this test, you drink a specific solution and then provide breath samples at various time intervals (usually over 2-3 hours). We often start with stool testing with our members, but also order SIBO testing when indicated (to either help confirm the diagnosis of SIBO and/or to assess progress to SIBO treatment).

Here is an example of what stool testing results might look like:

GI Map

Your Gut Health, Fully Mapped

$399.00

Cortisol Testing

Depending on your symptoms, your Root doctor may also order cortisol testing. Cortisol is a hormone released by your adrenal glands during times of stress. While this was an evolutionary benefit, nowadays we typically do not experience the same constant threats to survival. However, our busy lifestyle may lead to chronically elevated or imbalanced cortisol levels.

Symptoms that may warrant cortisol testing include:

Anxiety
Sleep issues
Feeling wired but tired
Weight gain
High blood pressure
Brain fog
Difficulty focusing
ADHD

Cortisol should be at its highest point in the morning to give you energy and lowest before bed so that you can fall asleep. Because of cortisol’s rhythmic pattern, we use saliva testing to collect multiple data points throughout the day. Implementing treatment strategies based on cortisol test results often leads to less anxiety, better quality sleep, and an improved ability to focus.

Here is an example of what cortisol testing results might look like:

Adrenal Cortisol Response

See how stressed you REALLY are

$190.00

NutrEval® Testing

Another test we offer is a functional nutrition test called NutrEval®. This is a blood and urine profile that evaluates the body’s need for 40 antioxidants, vitamins, minerals, essential fatty acids, amino acids, digestive support, and other select nutrients. Common indications for testing may include fatigue, weight issues, insulin resistance/diabetes, mood disorders, and/or athletic performance.

This test allows our Root dietitians to recommend specific foods and recipes to support the areas in which your body is depleted. When appropriate, we can also individualize any vitamin, mineral, or nutrient supplement to the correct dosage based on your results.

Here is an example of what NutrEval® testing results might look like:

Hormone Testing

Your hormones affect almost every aspect of your life like sleep quality, relationships, your mood, concentration, and more. We offer functional medicine lab testing to identify hormone imbalances. The DUTCH test is an easy, at-home dried urine panel that requires a few samples throughout a 24-hour period. Unlike a blood panel to measure hormone levels, this test also provides us with valuable information on how your body is metabolizing certain hormones. With diet, lifestyle, and appropriate supplementation, we can support optimal hormone production and metabolism to treat the root cause of various hormone conditions. A Root doctor may suggest a DUTCH panel if you have conditions like polycystic ovary syndrome (PCOS), irregular periods, premenstrual syndrome (PMS), perimenopause, acne, or infertility. Many of our members who have completed a hormone test with our providers report less painful and more regular periods, clearer skin, improved mood, and more.

Here is an example of what DUTCH hormone testing results might look like:

DUTCH Complete

The most advanced at-home urine hormone test

$499.00

MRT Food Sensitivity Test

Do you suspect that certain foods may be causing your symptoms? If so, you may be suffering from food sensitivities.

Common symptoms of food sensitivities include:

Bloating
Constipation or diarrhea
Acid reflux
Migraines
Acne or eczema
Chronic fatigue
Mood changes
Brain fog
Joint pain

The Mediator Release Test (MRT®) is the food sensitivity test that we use at Root Functional Medicine. It is a blood test that analyzes your individual response to 170 different foods and chemicals. Read more about how MRT is different from other food sensitivity tests.

Our functional medicine dietitians at Root can use the MRT® to develop a personalized elimination diet for our members. However, a food sensitivity is not a root cause by itself, but rather a hint towards further dysfunction. A leaky gut and dysbiosis (i.e. imbalanced gut bacteria) are two common causes of food sensitivities. Our team of doctors and dietitians collaborate with members to create an individualized treatment plan that addresses all of these factors.

Here is an example of what MRT results might look like:

Mediator Release Test (MRT®)

The best test & protocol for food sensitivities and reducing overall inflammation

$695.00

Mold Testing

If your Root doctor is concerned about toxic exposures, like mold, they may order a functional medicine lab test called MycoTOX. Mycotoxins can come from various sources like buildings, houses, and food. Unfortunately, mold exposure has many adverse health effects, but it is difficult to diagnose due to the often vague and varied symptoms. Our Root doctors may suggest mold testing if you are suffering from health issues like headaches, chronic fatigue, asthma, infertility, and anxiety/depression. If you have any of these symptoms, live in high humidity areas, and/or have known or suspected exposure to water-damaged buildings, a mold test may be appropriate. The MycoTOX is urine test to help our Root doctors uncover mold exposure and develop a treatment plan.

Key Takeaways: Functional Medicine Lab Testing

Combined with in-depth appointments to discuss your full health story, we use functional medicine lab testing to help connect your symptoms to an underlying cause. The tests in this article are only some of the advanced tests available to our members. Using test results, our team of highly specialized doctors and dietitians can formulate an individualized treatment plan to address the root causes of your symptoms based on your results, goals, and lifestyle.

Learn more about our comprehensive functional medicine membership program.

A New Way to Access Functional Medicine

Order your own labs and get the support you need. With Root Access, taking charge of your health through a root-cause, data-driven approach has never been easier.

Become an Access Member

Root Cause Medicine

Root Functional Medicine — Mon, 20 Nov 2023 00:00:00 -0500

Conventional medicine often focuses on managing symptoms, but a growing movement towards root cause medicine is gaining momentum. Root cause medicine, or functional medicine, is an approach that seeks to identify and address the underlying causes of chronic conditions rather than merely treating the symptoms.

In this article, we’ll discuss our approach to root cause medicine and give a few condition specific examples to communicate the differences between these two medical approaches.

What is Root Cause Medicine?

Root cause medicine is an approach to treating health conditions and preventing disease by finding the root cause of your health issues. It is also commonly referred to as functional medicine. Instead of delivering a diagnosis and only treating your symptoms, functional medicine doctors find out why you have the diagnosis. They will do an in-depth assessment to look at all of your body systems (not just the one causing symptoms) and evaluate how well your body is communicating using specialized testing.

Learn more about the difference between conventional and functional medicine.

Condition Specific Examples

Imagine your health is like a tree, with a sturdy trunk symbolizing your body's foundation and your overall well-being. The branches represent the various symptoms and conditions that manifest on the surface, while the leaves reflect your vitality and quality of life. The branches of the tree are where we see the distressing symptoms. These branches are what traditional medicine often focuses on—trimming them back to alleviate the immediate issues. However, the branches will continue to grow and the tree will continue to host the disease unless we address the root causes. Root cause medicine digs deep into the soil to uncover the intricate network of roots that provide sustenance and stability to the tree. These roots represent the underlying factors contributing to your health issues.

Root cause medicine recognizes that chronic conditions rarely have a single cause; instead, they are often the result of a complex interplay of factors. These factors can include genetics, lifestyle, environmental exposures, diet, and more. The goal of root cause medicine is to uncover and address these underlying factors to promote true healing, eliminate symptoms, and prevent recurrence.

Irritable Bowel Syndrome

Irritable bowel syndrome (IBS) is a digestive disorder affecting up to 16 percent of Americans, and it is significantly more common in women and young adults (1).

Common symptoms of IBS include:

Diarrhea, constipation, or a combination
Bloating
Abdominal pain
Gas
Difficulty or straining with bowel movements

Conventional treatment for IBS is largely based on which symptoms the individual reports. Certain medications may be prescribed like laxatives, fiber, anti-diarrheals, or even low-dose antidepressants.

On the other hand, root causes of IBS may include:

Small intestinal bacterial overgrowth (SIBO)
Dysbiosis (a general imbalance in gut bacteria)
Food sensitivities and/or leaky gut
Low stomach acid
H.plyori or other gut infection

While the treatment obviously differs depending on the overall assessment and root causes for each individual, a few common treatments for someone with IBS may include a personalized 5R gut healing protocol to remove bacterial overgrowth, replace digestive components, repair the intestinal wall, repopulate healthy gut bacteria, and rebalance your lifestyle.

Read more about our approach to using functional medicine for IBS.

Hashimoto’s

Hashimoto’s is an autoimmune thyroid disease leading to progressive damage and inflammation of the thyroid gland. It is also the most common cause of hypothyroidism in America.

Common symptoms of Hashimoto’s include:

Fatigue
Weight gain or difficulty losing weight
Thinning hair, brittle nails
Cold intolerance
Period irregularities and/or infertility

Hashimoto’s is not usually treated in the conventional health model unless the individual has subsequent hypothyroidism. In this case, a traditional doctor would likely prescribe a thyroid hormone replacement medication. However, while taking medication may lower TSH into the normal range and reduce some hypothyroid symptoms, many people continue to feel unwell.

Root causes of Hashimoto’s may include:

Inflammation
Leaky gut and/or food sensitivities
Nutrient deficiencies
Chronic stress

A root cause treatment approach for Hashimoto’s may include a gut health protocol, nutrient repletion, a short-term elimination diet, and/or food and supplement recommendations aimed to lower inflammation.

Read more about our root cause approach to using functional medicine for Hashimoto's.

Polycystic Ovary Syndrome (PCOS)

PCOS is one of the most common hormonal disorders and may affect 10 to 20 percent of all women.

Common symptoms of PCOS include:

Irregular or absent periods
Infertility
Weight gain or difficulty losing weight
Acne
Thinning or loss of hair on the scalp
Unwanted facial hair

Conventional treatment of PCOS is a symptom-centered approach. A conventional healthcare provider may prescribe spironolactone to reduce acne breakouts, the birth control pill to treat heavy periods, or Clomid for infertility.

However, root causes of PCOS may include:

Insulin resistance
Inflammation
Poor gut health
High cortisol or DHEA levels

Once we know more about your type of PCOS, a Root member with this condition will work with our doctors and dietitians to form a realistic and effective treatment plan. A few common interventions we may recommend could include dietary modifications to promote blood sugar balance, a gut healing protocol to treat imbalances in gut bacteria, and lifestyle modifications to lower cortisol levels.

Read more about using functional medicine for PCOS.

Key Takeaways

Root cause medicine represents a shift in healthcare towards a more comprehensive and personalized approach to managing chronic conditions. By delving into the underlying factors that contribute to conditions like IBS, Hashimoto's thyroid disease, and PCOS, Root members work with our doctors and dietitians to address the root causes of their symptoms, promote healing, and improve long-term health outcomes.

Learn more about our comprehensive functional medicine membership program.

A New Way to Access Functional Medicine

Order your own labs and get the support you need. With Root Access, taking charge of your health through a root-cause, data-driven approach has never been easier.

Become an Access Member

Horrible Insomnia Before Period

Root Functional Medicine — Mon, 27 Feb 2023 00:00:00 -0500

If you experience horrible insomnia before your period, you're not alone. A large percentage of women report sleep difficulties before their period begins. In this article, we’ll explain possible root causes of this type of insomnia and possible interventions to optimize your sleep during this time.

Basics of the Menstrual Cycle

In order to understand why you may experience insomnia before your period, it’s crucial to recognize the basics of your cycle. Your menstrual cycle has four phases:

Menstruation: This is your first day of bleeding known as your period. On average, menstruation lasts about five days.
Follicular phase: Estrogen slowly rises as an egg cell develops inside your ovary. This phase overlaps with menstruation and typically lasts 12-18 days.
Ovulation: Estrogen and follicle-stimulating hormone (FSH) spike causing your ovary to release a mature egg.
Luteal phase: Progesterone takes over as the dominant hormone. This phase lasts about two weeks from ovulation. If a woman does not become pregnant, progesterone levels fall triggering the beginning of another menstrual cycle

From beginning to end, a healthy menstrual cycle typically lasts between 24 and 35 days.

What Causes Insomnia Before Your Period?

Low levels of progesterone are usually the root cause of sleep difficulties before your period. Your body must ovulate to produce progesterone, and this hormone is highest in the luteal phase (second half) of your menstrual cycle. Progesterone is known as your calming hormone and has many benefits like lowering anxiety and promoting healthy sleep.

Certain conditions are associated with low progesterone levels and contribute to insomnia. Let’s review a few of them.

Polycystic Ovary Syndrome (PCOS)

PCOS is a hormonal disorder in which women may experience irregular or absent ovulation. This presents as a very long follicular phase and cycles that last 35 days or more. Without ovulation, your body does not produce progesterone. If and/or when your body does eventually ovulate, a weak rise in progesterone can cause insomnia a few days before your period. Learn more about the different types of PCOS.

Perimenopause

Perimenopause is a time of hormonal transition lasting an average of four years before your periods stop altogether (i.e. menopause). During perimenopause, progesterone levels usually decline first. Since irregular ovulation is common during this time, there may be months when you do not ovulate and experience insomnia more often. However, even if you do ovulate, your body may still not produce enough progesterone. Learn more about perimenopause in our articles: Perimenopause Fatigue and Perimenopause Anxiety in the Morning.

Luteal Phase Deficiency

Some women regularly ovulate but suffer from a progesterone deficiency known as a luteal phase defect. In this case, your body may produce weak amounts of progesterone after ovulation, or your progesterone levels may drop too quickly. A healthy luteal phase should last around 12 to 16 days. Women with luteal phases of 11 days or less often suffer from symptoms of progesterone deficiency like infertility, recurrent pregnancy loss, spotting before your period, and insomnia.

Hypothyroidism

Hypothyroidism occurs when your thyroid gland does not make enough thyroid hormones to meet the body’s demand. Thyroid hormones control many bodily functions like metabolism, body temperature, and your menstrual cycle. You need adequate amounts of thyroid hormone to produce progesterone. If you have insomnia and suspect low progesterone levels, we recommend asking your doctor to run a full thyroid panel to screen for hypothyroidism. We often order a full thyroid panel on members of our functional medicine program.

Premenstrual Syndrome (PMS)

PMS is a group of symptoms that occur in women, typically the days or week leading up to your period. However, PMS is not a root cause of insomnia. Rather, we view PMS as a clue and sign to investigate further. Oftentimes, PMS symptoms are due to hormonal imbalances, like low progesterone.

Interventions to Reduce Insomnia

If you suspect a progesterone deficiency, you can request a progesterone test from your OB/GYN. We recommend testing progesterone about seven days after you confirm ovulation. In our practice, we also use dried urine tests to evaluate progesterone status.

Boidentical Progesterone

Bioidentical progesterone is chemically identical to the form your body produces and often comes in the form of an oral pill, vaginal suppository, or cream. It’s best to work with a qualified health provider when using progesterone supplements as there is a specific way to use and dose this hormone. Plus, progesterone obtained from a prescription is generally much more effective than over-the-counter alternatives. While this hormone replacement can eliminate insomnia before your period, it’s also important to look deeper into why your body is not producing adequate progesterone.

Regular Ovulation

Ovulation is a complex process that requires the right amount of nutrients and environment. To encourage regular ovulation and progesterone production, we recommend following our PFC method to promote blood sugar balance. This method ensures you have a protein, fat, and fiber-rich carbohydrate with each meal and snack. If you have PCOS, you may also find success in using Inositol to promote healthy ovulation.

Myo & D-Chiro Inositol

We’re making room for our new look. Stock up on Inositol and save 50% with code INOS50

$64.00

Lower Stress Levels

If the body does not feel safe, it will not ovulate. Chronic stress can contribute to irregular or absent periods and may be associated with low progesterone levels. We recommend implementing at least one type of stress-lowering activity each day like deep breathing, meditation, or journaling. If you’re not sure where to start, consider trying a smartphone app, like Calm or Headspace, to guide you through meditation or breathing exercises. We may also recommend supplements, like magnesium or ashwagandha, to lower stress hormones and promote relaxation in the body.

Sleep Hygiene

If you struggle with insomnia before your period, focus on optimal sleep hygiene as your body may be extra sensitive to sleep disruptors during this phase of your cycle. Keep your bedroom cool and dark, avoid caffeine and alcohol in the evening, and limit screen exposure before bed. Our Sleep Support supplement also offers a calming blend of herbs and minerals known to promote quality sleep.

Support Your Mitochondria

Mitochondria are the “powerhouse” of your cells. Sex hormone production, including progesterone, starts in the mitochondria. You can support the health of your mitochondria by eating more antioxidant-rich foods, reducing BPA (plastic) exposure, and eating omega-3 rich fish every week.

Sleep Support

Sleep deep without the sleep hangover

$35.00

Ashwagandha

Feel calm & relaxed with this powerful adaptogenic herb

$49.00

Key Takeaways

If you experience insomnia before your period, low progesterone levels may be to blame. You can support healthy progesterone production by using the PFC meal planning method, lowering stress levels, prioritizing sleep hygiene, and optimizing your mitochondrial health.

Get to the Root at Home

Curious about where you should start your functional medicine journey?

Take our Get to the Root Quiz so you can start working towards reversing disease and optimizing your health at the Root cause.

Take the Get to the Root Quiz

Normal Thyroid Levels But Still Have Hypothyroid Symptoms?

Root Functional Medicine — Mon, 05 Sep 2022 00:00:00 -0400

We get it. You have all the thyroid symptoms: fatigue, brain fog, mood changes, and weight gain, but your doctor told you that your thyroid is normal. You’re probably confused about where to go next and wonder what could be causing you to feel unwell. You might be tempted to think, “maybe this is just the way life feels for me.”

But, before you resort to feeling stuck with your symptoms with no answers, first, we have to ask what is being defined as “normal.”

Your thyroid was probably assessed by checking only a TSH (thyroid stimulating hormone) as the single lab screen, as is the case for the majority of people treated in conventional medicine. I know, because I used to feel limited with what I could order or evaluate for people myself when I practiced as a family medicine MD.

We’re taught in medical school and residency that the TSH is a very sensitive test for thyroid problems, that it will catch the vast majority of thyroid issues, and that it’s likely insurance won’t cover additional screening thyroid labs anyway. When I ordered anything other than the TSH to evaluate thyroid function, people often ended up with bills of over a thousand dollars when insurance did not cover the additional tests. That disappointment often falls back on the doctor who ordered the tests when people are upset. It’s no wonder doctors develop a resistance to ordering additional labs.

However, there are several problems with using only a TSH to assess thyroid function.

1. TSH comes from the pituitary and tells the thyroid to make more thyroid hormone in a feedback loop if the brain isn’t sensing there is enough thyroid hormone being produced. So, a higher TSH means the pituitary is signaling loudly at the thyroid to make more thyroid hormone because the thyroid hormone is low.

The first problem is that TSH is only one player in a multitude of hormones that make up thyroid function.

2. The next problem is that the range that is considered normal for TSH is usually quite wide ( ~0.5 – 4.5) because the studies used to determine this range were not personalized, and didn’t take into account that some people in the study population were already trending towards thyroid disease. In functional medicine we look at optimal ranges over normal ranges and we look at personalized levels. Our optimal range is typically between 1.0-2.25.

Using this functional perspective helps us find more thyroid problems and find them earlier, giving us a chance at more effective reversal of the thyroid disease process. Because most thyroid disease is auto-immune, we also screen by looking for antibodies that attack the thyroid so that we can intervene before more damage is done. The best thyroid antibody test to screen for Hashimoto’s Thyroid (which causes over 90% of hypothyroidism in the U.S.) is a Thyroid Peroxidase Antibody (often called TPO antibody).

3. The third major issue we hear from members who start to work with us is that their doctors told them in the past that there is nothing to do for Hashimoto’s if the TSH isn’t at a level yet that requires medication. Some are even told to just wait until enough of their thyroid has been attacked to need medication. We find this information very concerning. In our practice, we have effectively lowered the TPO antibody load, and thus the attack on the thyroid, to reverse hypothyroidism numerous times. When you evaluate and treat root causes, especially when Hashimoto’s is caught early, this is very possible to reverse hypothyroidism and at the same time, to restore feeling like your optimal self.

4. Lastly, using TSH only misses the mark because it’s not measuring actual thyroid hormone levels. TSH doesn’t tell us how well thyroid hormones T4 and T3 are being produced and then converted to its active form (T3) and then how well the tissues are using the thyroid hormone at the cellular level to drive metabolism.

For a full thyroid panel, what thyroid tests do I need?

When we assess thyroid from a functional level we check:

TSH
Free T3
Free T4
TPO antibodies.

You can now order your own advanced thyroid panel, without a doctor's visit, in the Root Access Membership.

Easy Thyroid Lab Ordering

Meet our Advanced Thyroid Panel

Biomarkers Tested: TSH, T4, Free T3, Free, Thyroid Peroxidase Antibodies, Reverse T3, Selenium

Get Started Today

When do you need a full thyroid panel?

You were told that your TSH levels are normal but you still have hypothyroid symptoms.

Such as:

Hormone imbalance (PMS, irregular periods, PCOS).
Infertility or Miscarriage
Daytime fatigue
Anxiety, Depression, or Mood Disorders.
Constipation
Hair loss
Aches in joints, muscles, hands
Difficulty concentrating or remembering things (brain fog)
Unexplained weight gain or difficulty with weight loss

Where do we go from here?

Not only do we assess the whole picture when it comes to how your thyroid is functioning, if it’s not functionally optimally, we want to know why – what are the root causes of thyroid dysfunction? Some common root causes we check for are: adrenal dysfunction, gut health (important for addressing thyroid antibodies)(1), nutrient deficiencies, inflammation, activity level, sleep and stress, infections, hormone imbalance, medication side effects and more.

We find root causes of thyroid disorders by listening to your story, by assessing possible causes of your symptoms, and by using advanced testing with functional medicine labs. We put the whole picture together.

So often in healthcare, medicine is artificially separated in silos. If you have a thyroid problem you see an endocrinologist. If you have a heart problem, you see a Cardiologist. This often leads to multiple medications for symptom control in each area and no one putting the whole picture together to address root causes and solve the problem at the cause.

With thyroid in particular, who is putting your whole picture together to optimize not only how you feel but the prevention of future problems?

Prevention of related problems

Nearly all hypothyroidism (>90%) in the U.S is caused by an auto-immune process (Hashimoto’s). We know that those with one autoimmune disease are more prone to develop another if we do not lower inflammation and address root causes. For example, a large number of patients with Celiac disease will develop Hashimoto’s.

Extra-thyroid symptoms

Thyroid disease affects nearly every body system. Those with thyroid disease or on thyroid medication are more at risk for bone loss. Many with thyroid disease also have sleep apnea (and often have sleep apnea with associated thyroid antibodies before being diagnosed with thyroid problems). Hypothyroidism can cause high cholesterol.

Thyroid hormone affects other body hormones

Thyroid hormone directly affects our female hormones. Thyroid hormone is essential for ovulation. Adrenal health and thyroid are interrelated. Hypothyroidism can alter glucose metabolism and lead to insulin resistance.

Simply replacing the end result (thyroid medication) isn’t enough. It doesn’t reverse disease or calm inflammation or address root causes. Plus, there is evidence that circulating thyroid antibodies do not only hurt the thyroid (2). A comprehensive approach to actually treating thyroid problems takes time and consistency, a partnership, the availability of the right labs, and nutrition knowledge. Treating the problem is different from simply managing the problem with medication.

If you’re interested in getting to the root of thyroid health, check out our functional medicine membership program.

The Oral Microbiome: A Missing Piece in Whole-Body Health

Root Functional Medicine — Fri, 20 Feb 2026 00:00:00 -0500

Many of us have heard of the gut microbiome and the trillions of microorganisms like bacteria, fungus, and viruses that compose it. However, we often don’t think of other areas of our body that also house microorganisms, such as our skin, lungs, urinary and reproductive tracts, and our mouth [1]. The oral microbiome that resides in our mouth is the second largest microbiome in the human body and it has a huge impact on our overall health [1, 2].

The Mouth is Part of a System

Digestion begins with the cephalic phase, which is where sensory information such as sight, smell, thought, or taste triggers the release of saliva and gastric juices to prepare for food. Therefore, the mouth is the beginning of our digestive system and a gateway into our body. Functions that the mouth performs, like chewing, stimulate saliva production as well as properly break down food, increase nutrient absorption, and suppress hunger. Saliva contains various enzymes to help break down food, and it contains lysozymes, which are a key component of our immune system that protect against infection (natural antiseptic). The mouth’s tissues also contain a variety of immune cells like neutrophils, monocytes, and lymphocytes [1]. Hence, the mouth is also the beginning of our immune system.

The Oral Microbiome Explained

The oral microbiome is a community of bacteria, fungi, and viruses that live in the mouth on our teeth, saliva, cheeks, soft and hard palates, tonsils, throat, lips, and tongue. Under healthy conditions, the good or commensal microorganisms keep the opportunistic or pathogenic microorganisms in check, just like in the gut microbiome. The microbes communicate with other cells to support health and prevent inflammation [1, 2]. The oral microbiome also helps in nitric oxide production by reducing dietary nitrites in food (beets, leafy greens, fruit, garlic, nuts). Nitric oxide is important in blood pressure regulation, circulation (blood flow, oxygen, and nutrient delivery), immune function, and brain health [3]. However, if the oral microbiome becomes dysbiotic (opportunistic microorganisms are left unchecked), it can affect the whole body, not just the mouth, and impact systemic inflammation and disease. This can occur through various routes, but the main routes include the oral-gut axis and the bloodstream [1, 2, 3, 4, 5].

The Oral-Gut Axis

The oral-gut axis provides a bidirectional pathway from our mouth to our gastrointestinal tract. Along the way, we have a variety of defenses to support the health of this pathway, including lysozymes in our saliva, stomach acid, bile, intestinal mucosa, and tight junctions.

If our oral microbiome is dysbiotic and other digestive dysfunction is at play reducing protective measures, then oral dysbiosis can greatly affect our gut microbiome, triggering gut inflammation, immune dysfunction, and metabolic diseases.The same is true for gut issues aggravating oral diseases [4, 5].

Why Oral Health Matters

Research has shown that a healthy mouth protects against oral, brain, immune, metabolic, and gut health. Unfortunately, the prevalence of chronic inflammatory diseases is rising. In general, inflammation is the body’s natural immune response to heal and repair tissues subjected to injury, infection, or irritation. However, if inflammation isn’t able to resolve for months or years, then it can lead to long-term damage of healthy tissues and organs [1]. Studies show that oral dysbiosis and chronic inflammation have been linked to conditions such as dental cavities, periodontitis, atherosclerosis, heart disease, autoimmune conditions (rheumatoid arthritis, Lupus, inflammatory bowel disease), neurodegenerative conditions (dementia, Alzheimer's), respiratory diseases, metabolic disease (insulin resistance, diabetes, obesity), colorectal cancer, and gut dysbiosis [1, 2, 3, 4, 5].

How to Support It

Oral health isn’t cosmetic, it’s whole body health. Since the mouth is the beginning of our digestive and immune systems, it’s crucial to have good nutrition habits as well as good oral hygiene to support the health of the oral microbiome. Nutrition support includes focusing on whole, unprocessed foods that are rich in protein, healthy fat, and fiber to support blood sugar balance, feed good microbiota, and provide adequate nutrients, minerals, fat-soluble vitamins, and probiotics to support immune function and protective barriers in our oral-gut axis. Other lifestyle tips include quitting smoking, nervous system regulation, and mindful eating practices (smelling and admiring the sight of your food to stimulate saliva, chewing to applesauce consistency, etc.) [2].

Regarding oral hygiene, brushing and flossing daily, tongue scraping/brushing, using an oral irrigator (such as Proclaim), avoiding overuse of harsh antiseptics like mouth wash, and regular dental check-ups are helpful in maintaining a healthy mouth [2].

References:

Cost of Functional Medicine

Root Functional Medicine — Mon, 07 Nov 2022 00:00:00 -0500

Transparent Pricing

Can we address the elephant in the room? Our transparent price of our functional medicine programs. Why do we do this, and is functional medicine really expensive?

After 5 years of helping people solve their health issues at the Root cause in our Root Membership Program, we have optimized our approach. We’ve seen the most meaningful lab testing that people need; we’ve seen how working with both doctor and dietitian consistently gives the best results; and we’ve seen how important it is to avoid the stress of the unknown in bills, next steps, and what to expect.

The simple answer is that we want people to have what they need when they sign up for our programs. We care about transparency and authenticity (it’s one of our core values!). We don’t want to just get you in the door and then order thousands of dollars of testing with no real idea if any of it will be covered by insurance. (It’s actually impossible for your practitioner to know what is covered because every person has a different insurance plan, different deductibles, co-insurance and other nuances.) In our experience, when people have used “good insurance” for the labs we order in our Root wellness panel, they end up with bills of over $2000-$3000. Yikes.

The Root Difference

While there is a time and place for other holistic practitioners and conventional medicine, we are in fact different in many ways. Price transparency and offering direct priced labs (hundreds of dollars less than you can get them through insurance) in our programs is rare but also very important. When we created Root, we wanted to create a calming environment where you feel supported and one of the ways to do that is for you to know the costs of finding and treating root causes upfront.

Here’s an example from a member who gave us permission to share her story.

Member Story

This member came to us with brain fog so bothersome that she couldn’t complete a sentence. She also had symptoms of fatigue, joint pains, rashes, sensitivities, indigestion, headaches, and irregular periods. She had spent thousands on a conventional work-up from X Rays, CT scans, ER visits to specialist consultations before we met her. She had to resign from her job because she simply couldn’t do it in her state of health.

From our first meeting, we had clear starting points thanks to our detailed intake process and lab results from our Root wellness panel. This helped us give answers and steps right off the bat.

In the second month, we had her stool test result (which we ordered for her at an additional cost - it was a direct lower price than she could get from any other functional medicine practice). The stool test result was pivotal in her health journey. The stool test revealed a parasite, inflammation, and markers associated with hormonal imbalance. We started a personalized gut healing protocol and within 3 days her brain fog lifted. She was conversing so much more coherently. We also addressed inflammation, nutrient deficiencies, and hormone balance. By month 5 she was feeling back to herself and starting applications to go back to work.

If we wouldn’t have tested bloodwork and functional stool test, she would not have had the answers that changed her life: revealing a parasite, nutrient deficiencies, inflammation and sources, and microbiome changes. Our members remind us of the value of our lab testing and programs every day.

What is the Cost of Functional Medicine?

Functional medicine costs across the board nationally range from single visits at $300 to programs costing more than $10,000. Most programs do not include lab testing. Much of functional medicine and functional testing is not covered by insurance.

We understand that the price may still look daunting. This is why we have created many different price points to work with us or to get the information we provide in our programs at a fraction of the cost. Starting with 4 of our commonly prescribed food plans at $19.99, and bundling our supplement protocols so that anyone can access Root protocols without having to join our signature membership. We have options for anyone!

When looking at the cost of functional medicine, another perspective is: What is the cost of NOT using functional medicine?

Continuing to feel lousy and underperform at work or school
Continuing to have digestive issues or pains that prevent traveling or enjoyment of vacation
Not solving issues at the root cause that leaves things only masked and possibility of other health issues to develop

This study performed at the Cleveland Clinic showed the value of working with a functional medicine doctor in improving quality of life. (1)

We’ve worked with people in our Root membership from all walks of life, from all over the country and one thing is consistent, they see the value of functional medicine, and it is life changing.

Get to the Root at Home

Curious about where you should start your functional medicine journey?

Take our Get to the Root Quiz so you can start working towards reversing disease and optimizing your health at the Root cause.

Take the Get to the Root Quiz

Inflammation Evaluation and Dietary Approaches

Root Functional Medicine — Tue, 22 Jun 2021 00:00:00 -0400

Inflammation is a major contributor to many chronic diseases and in many cases a driver for autoimmunity, both of which are on the rise in this country.

An important thing to understand about inflammation is that it is not an on/off switch but more like a dimmer switch. Often there are many lifelong contributors that push the dimmer switch towards a full force inflammatory process. But the good news about that is once we understand these inflammatory drivers, we can work on reducing or eliminating them from our lives. At Root we spend time listening to every member’s story and identifying potential contributors to Inflammation throughout a person’s life time.

Testing

When it comes to laboratory evaluation, there are some conventional tests that can be helpful and then also specialized functional medicine testing that can be used to identify inflammation.

Some basic testing, which we like to order for new Root members include:

hsCRP- which stands for high sensitivity C reactive protein. This marker increases in your blood when there’s inflammation in your body. It doesn’t tell us where the inflammation is coming from it just tells us there is general inflammation. This test is more sensitive than a standard C reactive proteins test. It can also be used to assess your risk of coronary artery disease
Ferritin- Traditionally we think of it as a test for low iron stores, but it is also something called an acute phase reactant. When it is elevated, it can be a sign of inflammation
WBC- White blood cell count is also an acute phase reactant. When elevated, it can be a marker of infection, ongoing inflammation or even allergic response.
Omega-3 index- tells us the ratio of anti-inflammatory fat stores which are the omega-3‘s, (found in cold water fish, flax, walnut and chia) to more inflammatory fats, which are the omega 6’s. Omega 6’s (which are found in vegetable oils, red meat, diary and shellfish amongst others) are a precursor to Arachidonic acid, which is a pro inflammatory ecosanoid. Ecosanoids are signaling molecules found in the cell membrane of all mammalian cells. Arachnoid acid in particular is the precursor to prostaglandins and leukotrienes- which are responsible for pain and allergic signals in the body. It’s actually the pathway on which Motrin and anti-allergy pills work. So limiting the amount of Arachidonic acid in the diet can be very helpful to modulate these pathways and shifting the balance away from inflammation. An ideal omega 6/Omega 3 ration is 4:1.
Fasting insulin is another test that is very helpful because insulin resistance is under diagnosed and can be a driver for inflammation. By checking a fasting insulin, we can catch insulin resistance in earlier stages and work on reversing it

We also have several advanced tests called functional tests in our practice that check for inflammation. One of the foundational tests we do is a stool microbiome test. It includes several inflammatory markers:

Fecal calprotectin- Is a marker of neutrophil driven inflammation. It’s produced in sights of inflammation in the colon and this biomarker has been useful in differentiating between inflammatory bowel disease (IBD) and irritable bowel syndrome (IBS)
Fecal secretory IgA is a marker of gut secretory immunity and barrier function. This is your colon’s first line defense and mucosal lining support.

Dietary Approaches

Once we’ve identified Inflammation, the question is what can we do about it? Diet is a foundational tool by which we can dial back inflammation. But we must not disregard other important lifestyle factors, that are the pillars of good health. These include- sleep, stress reduction, movement and relationships. A good diet is a great starting point however.

Dietary interventions to reduce inflammation include:

Optimize blood sugar balance- by eating lower glycemic foods and balancing with fiber and healthy fat. Eliminate simple sugars and refined carbs. At Root we spend some time with each client talking about protein fat and carbohydrate balance PFC with every meal. We know that diets high in glycemic load are positively associated with inflammation by increasing plasma hsCRP. Hyperglycemia can actually overproduce oxidative stress in the body.
Eat an antioxidant rich diet found in plants- mainly deeply pigmented veggies but also fruit. At Root we have a 30 plant challenge for clients where we try to have people eat 30 different plant based colors throughout the week. Roughly 4-5 servings per day. Plants are rich in something called Phytonutrients, which are the natural components of plants and have powerful antioxidant properties. Each color group has its own health benefit. For example the red colored plants which include tomatoes, raspberries, pomegranate seeds are rich in lycopene which may protect against cancers of the prostate, breast & skin as well as reduce risk of heart attacks.
Increase the amount of omega-3 (EPA/DHA) fats in the diet (found in cold water fish, flax, walnut and chia) which are anti-inflammatory. In the Western diet, often people will need to supplement with fish oil, at least temporarily, to bring these levels up. Our favorite fish oil supplement is our Root Omega 3. EPA also blocks the metabolism of Arachidonic acid. Zinc, magnesium, vitamin C and B vitamins are important coenzymes for metabolism of omega3s so it’s important to get enough of these in diet as well.
Increase the amount of fiber you eat. Aim for 25 to 35 g of dietary fiber per day. All plants have fiber. Eat more nuts, seeds, whole grains, fruits and vegetables to achieve this goal. Fiber increases the energy density of the diet and slows absorption in the gut for a lower glycemic index. The chemical structures of fiber may have inherent anti-inflammatory activities. Fiber promotes the growth of the good bacteria in your microbiome resulting in decreased amount of bad or pathogenic bacteria, positive immune system regulation, and anti-inflammatory bacterial metabolites, such as butyrate. Butyrate is produced when good bacteria breakdown/ferment fiber into Short chain fatty acids that are anti-inflammatory for the colon.
Eliminate hydrogenated oils and trans fats.
Intermittent fasting- can reduce reactive oxygen species (free radicals) in your system and it’s free. Avoid fasting for more than 16 hour stretches as this can slow down your thyroid function and metabolism.

Supplements:

Supplements we use with our members to improve inflammation include Omega 3s, Gut Health Rebalance, and our Root Reset protein powder which includes fiber and anti-oxidants.

Gut Health Rebalance

Optimal gut health is only one scoop away

~~$75.00~~ Sold Out

Root Reset Protein Powder Chocolate

Protein with super powers

$79.00

Omega 3

Fish oil that goes down easy and boosts Omega-3 levels

$59.00

Get to the Root at Home

Curious about where you should start your functional medicine journey?

Take our Get to the Root Quiz so you can start working towards reversing disease and optimizing your health at the Root cause.

Take the Get to the Root Quiz

Digestion: Top to Bottom

Root Functional Medicine — Mon, 13 May 2024 00:00:00 -0400

When we mention “gut health”, we are referring to more than just your stomach and intestines. A well-functioning gut is devoid of inflammation, infection, and imbalances such as dysbiosis or bacterial overgrowth. It hosts a rich and diverse community of gut bacteria, facilitating effective digestion and absorption of nutrients from food.

In this article, we will examine the process of optimal digestion from start to finish.

Figure 1: Sites of Digestion

Mouth

As we bite into food, the process of digestion kicks off with chewing. This mechanical action breaks down the food into smaller, more manageable pieces. Meanwhile, saliva, secreted by the salivary glands, moistens the food and contains enzymes like amylase, which starts breaking down carbohydrates into simpler sugars. In today’s busy world, most of us do not take the proper time to chew our food thoroughly. However, this simple act is important to starting an optimal digestive process.

A lack of saliva, or dry mouth, can increase the risk of dental decay, gum disease, and oral infections due to reduced protection against bacteria. Dry mouth can also impair swallowing and cause a decreased sense of taste. Chronic dry mouth may be indicative of underlying health issues such as autoimmune diseases, hormonal imbalances, or medication side effects.

Esophagus

Once adequately chewed and mixed with saliva, the food bolus is swallowed, traveling down the esophagus via peristalsis, a series of muscular contractions that push it towards the stomach.

The esophagus, while seemingly simple in structure, can be prone to a variety of conditions that affect its function and health. The lower esophageal sphincter (LES) is a ring of muscle that sits at the bottom of the esophagus. It separates the esophagus from the stomach and aims to protect the esophagus from acid in the stomach. When the LES is too relaxed, it can lead to problems such as reflux and esophagitis.

Gastroesophageal reflux disease (GERD) is a common issue where stomach acid flows back into the esophagus, causing heartburn and sometimes chest pain. Esophagitis, which involves inflammation of the esophageal lining, is often caused by GERD, infections, or certain medications. Lastly, esophageal strictures, or narrowing of the esophagus, can occur as a result of chronic inflammation or scarring, causing difficulty swallowing.

Stomach

When food reaches the stomach, it encounters a harsh acidic environment, thanks to the secretion of hydrochloric acid. This stomach acid, along with enzymes like pepsin, starts breaking down proteins into smaller pieces.

Stomach acid also aids in the absorption of essential nutrients. One such nutrient is vitamin B12, which requires stomach acid for its release from food and subsequent absorption in the small intestine. Without adequate stomach acid, the absorption of vitamin B12 and other nutrients may be impaired, leading to deficiencies and related health issues. If stomach acid levels are excessively high, it can result in conditions like GERD, ulcers, and Barrett's esophagus, which can cause discomfort and pain. Conversely, low stomach acid levels can lead to symptoms such as indigestion, bloating, and nutrient deficiencies.

Small Intestine

The next phase of digestion occurs in the small intestine, where the majority of nutrient absorption takes place. Here, digested food is further mixed with bile from the liver and enzymes from the pancreas. Bile breaks fat into smaller droplets, while pancreatic enzymes continue the breakdown of carbohydrates, proteins, and fats.

The lining of the small intestine is covered in tiny finger-like projections called villi. Nutrients like vitamins and minerals are absorbed through these structures and transported into the bloodstream to be used by the body. Celiac disease, an autoimmune condition, disrupts the function of these villi, leading to numerous symptoms that can extend beyond the digestive system. However, a more common condition seen in the small intestine is small intestinal bacterial overgrowth (SIBO). SIBO occurs when too many gut bacteria end up in the small intestine instead of the colon. While SIBO is significantly underdiagnosed, one study found that up to 78 percent of patients with irritable bowel syndrome (IBS) also tested positive for SIBO (1). This suggests that SIBO may be a root cause of IBS.

Large Intestine (Colon) and Rectum

As the digested food moves through the last parts of the small intestine, any remaining water and electrolytes are absorbed, forming stool. These waste products then pass into the colon for further dehydration and compaction.

The colon also houses a vast community of beneficial bacteria known as the gut microbiota, which play crucial roles in nutrient absorption, immune function, and overall well-being.

Finally, the stool is stored in the rectum until it is ready to be eliminated from the body through the anus.

Dysbiosis, or an imbalance of gut bacteria, is the most common disorder affecting the colon. When dysbiosis occurs, it can lead to digestive issues like bloating, gas, and diarrhea, as well as immune system dysfunction, inflammation, and an increased risk of developing autoimmune diseases. Restoring balance to the gut microbiota through dietary changes, probiotics, and lifestyle modifications is key to addressing dysbiosis and promoting optimal health. Learn more about our favorite soil-based probiotics to reduce dysbiosis.

Key Takeaways

Digestion is a complex process that involves coordinated efforts of various organs and enzymes. From the initial act of chewing in the mouth to the absorption of nutrients in the small intestine and the elimination of waste in the colon and rectum, each step plays a vital role in our overall health.

Many chronic symptoms stem from gut-related issues. Learn more about our functional medicine program to optimize your health and treat your symptoms from the root cause.

A New Way to Access Functional Medicine

Order your own labs and get the support you need. With Root Access, taking charge of your health through a root-cause, data-driven approach has never been easier.

Become an Access Member

Functional Medicine Infertility

Root Functional Medicine — Thu, 01 Feb 2024 00:00:00 -0500

Infertility is a deeply personal and challenging journey for many couples. While conventional medicine has made significant strides in fertility treatments, an increasing number of individuals are turning to functional medicine for a holistic approach to address the root causes of infertility. In this article, we'll explore how functional medicine differs from conventional approaches, delve into the importance of specific nutrients for fertility, and uncover the critical role of gut health.

Functional vs Conventional Medicine

Conventional medicine is the mainstream healthcare system practiced by most medical doctors and other healthcare professionals. The primary focus of conventional medicine is to address the symptoms of a disease or condition using pharmaceutical drugs, surgeries, and other medical interventions. In the case of infertility, this may include drugs to induce ovulation, like Clomid or Letrozole, or surgeries to remove uterine polyps, fibroids, or endometriosis. In-vitro fertilization (IVF) or intrauterine insemination (IUI) are two other options that many couples successfully use to start a family.

However, other couples may not succeed in using conventional medicine in achieving a live birth and may seek alternative options. In fact, nearly 80 percent of couples report using at least one integrative modality, like acupuncture, yoga, meditation, or herbal supplements (1). At Root, we have many members who choose to use a mix of both conventional and functional medicine approaches for their condition.

Functional medicine for infertility aims to identify and address the root causes that may be hindering reproductive health. Learn more about the differences between conventional and functional medicine.

Functional Medicine for Infertility

Many people don't realize that infertility affects men and women equally. Studies show that about one third of infertility is due to male factors, one third is due to female factors, and one third is unknown or a combination (2). Most of the methods we use in functional medicine to support reproductive health, like diet and lifestyle, can benefit both men and women.

Our assessment for infertility typically includes a comprehensive blood work panel to evaluate for potential root causes of infertility like anemia, autoimmune diseases, vitamin deficiencies, hormone imbalances, or thyroid disorders. In women, we may ask thorough questions about your menstrual cycle length, symptoms, cervical mucus, ovulation timing, and more.

These variables are often missed by conventional doctors, yet can make a significant difference in pregnancy rates and outcomes. Some of the conditions we evaluate for that are often missed include:

Polycystic ovary syndrome (PCOS)
Celiac disease
Vitamin D deficiency
Hypothyroid and/or autoimmune thyroid disease

Depending on your assessment and blood work results, we may suggest further in-depth testing to evaluate gut health, hormone metabolism, or cortisol (stress hormone) rhythms.

Gut Health

Dysbiosis is an imbalance of gut bacteria which can damage the gut lining, cause food sensitivities, and lead to further disease. Many common conditions that impact fertility, like polycystic ovary syndrome (PCOS) and Hashimoto’s thyroid disease, are associated with dysbiosis (3, 4, 5). Poor gut health can also disrupt other hormones related to fertility like estrogen and insulin. In some infertility cases, we may recommend functional medicine gut testing to create a personalized treatment plan to address these imbalances. Read more about gut health and hormones.

Nutrition

Research largely supports a Mediterranean-inspired diet for optimal fertility. Many aspects of this diet may also improve overall egg and sperm quality. The Mediterranean diet is rich in fruits, vegetables, nuts, seeds, beans, whole grains, and lean protein. Our Root dietitians can tailor your diet and meal recommendations to include foods you enjoy with key fertility-boosting nutrients like antioxidants, folate, and omega-3. It’s also important to support blood sugar balance by ensuring you include a protein, fat, and carbohydrate source with each meal and snack. Read more about a fertility diet to support egg quality.

Targeted Supplements

We focus on using food and lifestyle as the primary foundation of health. However, depending on your root cause(s), targeted supplements can support a functional medicine treatment plan for infertility.

Here are a few examples of supplements we may recommend for certain fertility conditions:

Inositol for women with PCOS and insulin resistance
N-acetyl-cysteine (NAC) to support healthy cervical mucus
Cell Recharge Multivitamin for nutrients to support optimal sperm health
CoQ10 to increase sperm count, motility, and morphology and/or egg quality

NAC

NAC is the real MVP for hormone and metabolic health

$44.00

Myo & D-Chiro Inositol

We’re making room for our new look. Stock up on Inositol and save 50% with code INOS50

$64.00

Key Takeaways

Choosing a functional medicine approach offers a unique and comprehensive perspective on reproductive health by investigating and treating the root cause(s) of your infertility. Fortunately, you can also use functional medicine methods to complement conventional approaches. Learn more about our functional medicine membership program.

Functional Medicine Weight Loss

Root Functional Medicine — Fri, 16 Sep 2022 00:00:00 -0400

If one of your health goals is to feel better by treating the root cause of your symptoms while possibly losing weight in the process, a functional medicine approach to weight loss may be best for you.

In this article, we’ll review some of the ways in which functional medicine weight loss differs from conventional methods.

Functional Medicine Weight Loss

In functional medicine, we approach weight loss much differently than the conventional world. For starters, we believe it is important to note that your weight is NOT the cause of your symptoms. Weight bias in healthcare is a real issue, and unfortunately, it prevents people from seeking further care or finding any successful treatment. Blaming someone’s health issues on their weight is surface-level and does not address the root cause of a condition or related symptoms. By using a root cause approach, functional medicine allows a practitioner and client to work together to dig deeper into a health issue and treat the condition holistically. Oftentimes, when the root causes of a condition are addressed, weight loss occurs!

Here are a few areas we may address to encourage whole body health that may ultimately promote weight loss.

Reduce Inflammation

Inflammation is one of the first factors we address in a functional medicine weight loss approach. Inflammation is your body’s way of fighting against infection and injuries in an attempt to heal itself. Over time, certain factors may cause low-grade, chronic inflammation that is detrimental to your weight loss efforts. Stress, toxins, gut infections, food sensitivities, and poor nutrition can all play a role in causing low-grade inflammation. Through personalized testing, we aim to identify potential causes of inflammation to tailor the best treatment plan for you.

Address Insulin Resistance

Insulin resistance occurs when your cells become resistant to insulin, a hormone responsible for controlling blood sugar levels. If you have insulin resistance, you may experience frequent sugar cravings, fatigue after meals, weight gain or difficulty losing weight, and constant hunger. Your diet is the best way to reverse insulin resistance. However, rather than focusing on restriction or a trendy diet, we recommend using the PFC Method, which ensures you have protein, fat, and fiber-rich carbohydrates with each meal and snack. We use this method along with our Root Plate™ in our Root Foundational Meal Plan.

Our Metabolic Support supplement helps with weight loss resistance due to insulin resistance or other hormone or gut health imbalances. Do NOT use this supplement in pregnancy or breastfeeding and check with your doctor before using if you are on any medications.

Metabolism Support with Berberine

AKA "nature's GLP-1"

$49.00

Improve Gut Health

Your gut plays a crucial role in your overall health and weight loss efforts. More specifically, beneficial gut bacteria help you maintain a healthy gut lining, prevent overgrowth of harmful bacteria, and may even regulate your metabolism. Having a healthy and diverse balance of gut bacteria may prevent weight gain over time (1). What’s more, some large studies have found that altering gut bacteria with certain probiotic or prebiotic blends may significantly reduce body weight and promote fat loss (2, 3, 4). In general, most research shows the greatest success in using probiotics with specific bacteria from the Lactobacillus and Bifidobacterium genus. Our Root Probiotic contains many of these important strains.

Probiotic

Stronger strains for a stronger gut.

$67.00

Optimize Thyroid Health

Located at the front of your neck, your thyroid gland helps to regulate bodily functions like your metabolism, menstrual cycle, and even how quickly food passes through your digestive system. Hypothyroidism affects nearly 12 percent of all Americans at some point in their life and may cause unintentional weight gain or hinder weight loss efforts. Optimizing thyroid function is crucial in a functional medicine approach to weight loss. However, this entails more than taking a thyroid replacement medication. For example, during a comprehensive thyroid workup, we assess how well your body is converting the main thyroid hormone (T4) to the active thyroid hormone (T3). Your T4 hormone must be converted into T3 in order for your body to use it. This requires optimal liver and gut health, stress management, and getting enough nutrients, like zinc and selenium, that your body requires for optimal conversion. Many of these important nutrients are found in our Thyroid Support supplement.

Thyroid Support

The perfect synergy of nutrients for thyroid health.

$45.00

Support Natural Detoxification

Your body has a system in place to eliminate toxins and waste products. However, a typical American lifestyle usually entails a high toxic load with a nutrient-deficient diet. Unfortunately, this pairing may cause disruptions in your natural detox mechanisms. During functional medicine weight loss, we aim to support detoxification by 1) supporting the body via food and supplements with nutrients that support liver health, 2) increase intake of foods rich in antioxidants, and 3) optimize pathways in which your body can eliminate toxins via sweat, urine, and bowel movements. Detoxification is also a very important component while losing weight because the body naturally stores toxins in fat cells. When these fat cells shrink, our body releases these toxins and may try to overcorrect by encouraging mechanisms that further slow weight loss (5). We often see this during weight loss plateaus.

Foods that may support your detox systems include:

Cruciferous vegetables (broccoli, cauliflower, kale, Brussel’s sprouts, etc.) for estrogen balance and glutathione
Leafy greens for folate and healthy methylation
Berries and turmeric for antioxidants
Eggs for amino acids and vitamin B12
Water for adequate removal of water-soluble toxins via urine.

Key Takeaways

Weight loss is not as simple as the diet industry may want you to believe. A functional medicine approach identifies and treats the root causes of your symptoms and can promote weight loss in the process. At Root, our doctors and dietitians also support a mindset of abundance versus restriction. Rather than focusing on the scale, we can help you identify and treat various factors that may ultimately promote sustainable weight loss like reducing inflammation, treating insulin resistance, rebalancing gut bacteria, and optimizing thyroid health.

Get to the Root at Home

Curious about where you should start your functional medicine journey?

Take our Get to the Root Quiz so you can start working towards reversing disease and optimizing your health at the Root cause.

Take the Get to the Root Quiz

Functional Medicine for Depression

Root Functional Medicine — Fri, 07 Feb 2025 00:00:00 -0500

Approximately 9% of U.S. adults experience major depression annually, with a lifetime prevalence of about 17% in men and 30% in women (1). However, it is suspected that many individuals with depression remain undiagnosed.

In this article, we’ll review how we use functional medicine for depression to support individuals suffering from this condition.

Conventional Treatment for Depression

Conventional first-line treatments for depression include psychotherapies and antidepressant medications. Around 50 percent of people experience noticeable improvement when taking antidepressants, though effectiveness varies based on severity and individual response (2). Combining psychotherapy with antidepressant medication often yields the best results. This treatment can be life-changing and even life-saving for many people.

Functional Medicine for Depression

Functional medicine is a patient-centered approach to healthcare that focuses on identifying and addressing the root causes of illness through personalized treatment plans, including nutrition, lifestyle changes, and advanced testing.

Functional medicine offers an additional supportive treatment option for individuals looking for further ways to reduce depressive symptoms, improve quality of life, and/or prevent related health conditions. For example, depression can contribute to the development of other health conditions, such as heart disease, diabetes, and chronic pain, by increasing inflammation and disrupting hormonal balance.

Some individuals find that after implementing the strategies discussed in this article, they are able to reduce their dosage or even discontinue depression medications under medical supervision. Others choose to continue their current medications but notice an overall improvement in how they feel by incorporating holistic changes alongside their treatment.

Let’s review a few ways in which a functional medicine approach can benefit someone suffering from depression.

Dietary Intervention

The Mediterranean diet is an anti-inflammatory eating pattern that has been found to improve mood disorders like depression (3). A Mediterranean diet is rich in fruits, vegetables, nuts, seeds, legumes, and seafood.

At Root, we use our patented Root Plate™ method to balance protein, fat, and fiber-rich carbohydrates to offer anti-inflammatory and nutrient-rich foods, like those found in the Mediterranean diet. This method also supports optimal blood sugar balance, helping to manage the mood-disrupting effects of the drastic highs and lows often referred to as the blood sugar "rollercoaster."

To create your own Root Plate™ :

Fill half your plate with non-starchy vegetables.
Reserve one quarter for fiber-rich carbohydrates, like legumes or quinoa.
Add high-quality protein, like salmon, to the remaining quarter.
Finish with 1–2 tablespoons of healthy fat for added balance.

By incorporating these principles, the Root Plate™ approach not only supports mental well-being but also provides a practical and sustainable way to nourish your body and mind every day.

Polyphenols

Polyphenols are natural compounds found in plant-based foods that have gained attention for their potential to reduce depression risk and symptoms by reducing inflammation in the brain. A review of 37 studies found several polyphenol-rich foods beneficial for depression like curcumin (turmeric), coffee, tea, walnuts, citrus fruits, and resveratrol (4).

Here are a few ways to boost the polyphenol content of your diet to reap the benefits of these potent antioxidants and anti-inflammatory foods:

Drink green or black tea instead of sugary beverages
Choose dark chocolate (70% cocoa or higher) for a sweet treat
Sprinkle walnuts on your yogurt or oatmeal
Add berries to your leafy green salads
Enjoy a handful of red or purple grapes with your snack
Incorporate turmeric (curcumin) into soups and curries

Nutrients for Depression

A few key nutrients may reduce depression risk and support recovery. Research highlights the following nutrients as crucial for brain health and mood regulation.

*Please consult with your doctor before discontinuing any medications and/or starting any new supplements.

Omega-3 Fatty Acids

Found in fatty fish like salmon, mackerel, and sardines, omega-3s are essential for brain function and reducing inflammation. Low levels of omega-3s have been linked to an increased risk of depression, while supplementation has shown benefits in improving mood and emotional well-being (5, 6). We recommend incorporating seafood rich in omega-3 at least once a week. For further support, we often suggest supplementing with our Omega-3 fish oil.

Omega 3

Fish oil that goes down easy and boosts Omega-3 levels

$59.00

Zinc

This trace mineral supports brain cell communication, reduces inflammation, and helps regulate mood-related chemicals like serotonin. Low zinc levels are associated with depressive symptoms, and increasing zinc intake through foods like pumpkin seeds, beef, and lentils or supplementation may help improve mood. For instance, some research studies found that taking a zinc supplement significantly reduces depressive symptoms both as a monotherapy and when combined with an antidepressant medication (7, 8).

Zinc

REBRANDING SALE! We’re making room for our new look. Save 20% at checkout with code REBRAND20.

$29.00

Magnesium

Insufficient intake of magnesium is common and linked to higher rates of depression. Foods like spinach, almonds, and black beans are excellent sources of magnesium. Taking a magnesium supplement may also reduce symptoms of depression (9). However, not all magnesium is created equal. Most over-the-counter options contain low-quality magnesium that is poorly absorbed and causes digestive side effects. We often recommend magnesium glycinate for best results on mood regulation, reducing stress, and promoting good quality sleep. If you suffer from constipation, our magnesium combo is a great option to support mood while also promoting bowel regularity.

Magnesium Combo

Three forms of highly absorbable magnesium in one capsule.

$37.00

Vitamin D

Known as the “sunshine vitamin,” vitamin D is crucial for regulating mood and supporting brain health. Many individuals with depression have insufficient vitamin D levels, and correcting a vitamin D deficiency with proper supplementation may reduce depressive symptoms (10).

Vitamin D supplementation should be personalized based on individual lab results because deficiency levels can vary widely. If someone has a severe deficiency, they may require a higher prescription-strength dose and closer follow-up to ensure their levels improve safely and effectively. On the other hand, mild deficiencies may only need a lower daily dose. This is why we always recommend testing vitamin D levels instead of guessing. Without proper testing, you could be taking too little to correct a deficiency or too much, leading to potential toxicity. Many of the lab tests we offer at Root for purchase include evaluation of vitamin D levels.

Mental Health Panel

RBC Magnesium Level , hs CRP, OmegaCheck (Omega 3 and 6 levels), Vitamin D level, Vitamin B12 level

$95.00

Vitamin D3 K2

The right dose & form in an easy to swallow capsule

$37.00

Vitamin B6

Vitamin B6 is vital for producing brain chemicals like serotonin and dopamine, which directly influence mood. Deficiency in B6 may lead to depressive symptoms. Good dietary sources include chicken, bananas, and chickpeas. Taking a B6 supplement may be particularly helpful if you experience worsening depressive symptoms the week leading up to or during your menstrual period.

Gut Health

Functional medicine for depression focuses on finding and addressing the root causes of mental health issues, and gut health is a key factor in mood disorders. The gut and brain are closely connected through the gut-brain axis, with your gut bacteria playing a vital role in regulating brain chemicals like serotonin. Imbalances in gut bacteria, inflammation, and leaky gut can contribute to depressive symptoms by increasing inflammation and disrupting brain chemical production. By using functional medicine approaches and a gut healing protocol that addresses food sensitivities, optimizes digestion, reduces gut inflammation, and balances the microbiome, individuals with depression may experience improved mood and overall mental health.

Hormone Health

Hormones play a significant role in regulating mood, especially sex hormones like testosterone, estrogen, progesterone, and DHEA-S. Here are a few ways in which imbalances in these hormones may contribute to depression.

Testosterone: low levels contribute to fatigue, low motivation, and reduced dopamine levels (a key brain chemical that regulates pleasure, mood, and more)
Estrogen: supports serotonin production, low levels due to perimenopause or menstrual cycle irregularities may lead to mood swings, irritability, and depressive symptoms
Progesterone: has calming, anti-anxiety affects, low levels can lead to insomnia, anxiety, and low mood
DHEA-S: low levels are associated with fatigue, low motivation, and a higher risk of depression

Other hormones that are implicated in causing or worsening depressive symptoms include thyroid hormones (hypothyroidism), insulin resistance, and imbalances in cortisol levels (the stress hormone).

Learn more about how you can test your hormone levels with our functional medicine lab ordering program.

Key Takeaways: Functional Medicine for Depression

Functional medicine provides a personalized approach to supporting depression by addressing nutrition, gut health, and hormone balance. While medication and therapy are essential for many, natural remedies can often be used alongside them to enhance results and optimize well-being. In most cases, it’s beneficial to have these practices in place before considering any changes to medication.

By identifying and addressing the root causes of depression and working one-on-one with a clinician, individuals may also have the opportunity to reduce or wean off medications when appropriate.

A New Way to Access Functional Medicine

Order your own labs and get the support you need. With Root Access, taking charge of your health through a root-cause, data-driven approach has never been easier.

Become an Access Member

Types of PCOS

Root Functional Medicine — Mon, 22 Aug 2022 00:00:00 -0400

Polycystic ovary syndrome (PCOS) is the most common metabolic and hormonal disorder in women of reproductive age. Depending on the criteria for diagnosis, PCOS may affect up to 20 percent of all women, although an estimated 70 percent of women with this condition may be undiagnosed (1).

In this article, we’ll explain the four types of PCOS: insulin resistance, adrenal, post-pill, and inflammatory.

Insulin Resistance PCOS

Insulin resistance is the most common type of PCOS. In fact, up to 70 percent of women with PCOS may have some degree of insulin resistance (2). Insulin is a hormone responsible for controlling your blood sugar levels, among other things. By moving glucose (broken-down carbohydrates) into your cells, insulin lowers your blood sugar levels back to normal after a meal. Insulin resistance occurs when your cells do not respond properly to insulin.

Signs and Symptoms

Frequent sugar cravings
Fatigue after meals
Weight gain or difficulty losing weight
Constant hunger
Acne
Unwanted hair loss and/or growth
Fasting insulin level > 7

Treatment

Insulin resistance leads to high insulin levels in the bloodstream and causes the ovaries to produce and release more testosterone. High testosterone levels cause PCOS symptoms like acne, facial hair, and hair loss. Excess testosterone also disrupts and/or prevents ovulation which may lead to irregular menstrual cycles, infertility, and polycystic ovaries.

The goal of treatment in this type of PCOS is to normalize blood sugar and insulin levels. This will also help lower your testosterone levels. We may treat this type of PCOS by eating for blood sugar balance using our Root Plate™ method, optimizing sleep and stress management, and using targeted supplements like Ovasitol.

Our PCOS bundle is especially helpful for insulin resistant PCOS.

PCOS Supplement Bundle

Take charge of your PCOS once and for all.

$204.00

Adrenal

Adrenal PCOS is due to a prolonged and abnormal stress response causing in increase in cortisol (a stress hormone) and DHEA (a sex hormone). DHEA is an androgen, like testosterone, but is only produced by the adrenal glands. An increase in cortisol levels, as seen during stressful events, also inadvertently increases DHEA-S levels. Between 20 to 30 percent of patients with PCOS have high DHEA-S levels (3).

Signs and Symptoms

Chronic stress
Insomnia
Anxiety
Acne
Unwanted hair loss and/or growth
High or abnormal cortisol levels
High DHEA levels

Treatment

Cortisol and DHEA-S disrupt the balance of other hormones in your body that lead to PCOS symptoms like irregular periods, acne, and unwanted hair growth or hair loss.

The main goal in treating adrenal PCOS is to promote normal levels of cortisol and DHEA-S. Helpful interventions include prioritizing healthy sleep and stress management, eating an anti-inflammatory diet, and considering supplements that may reduce DHEA-S. We created our Adrenal PCOS supplement bundle with Ovasitol, magnesium, and resveratrol to provide calming and nourishing nutrients to address this type of PCOS.

Adrenal PCOS Bundle

A bundle of calm

$144.00

Resveratrol Plus

Powerful, synergistic phytonutrients for longevity, stress, skin and hair.

$58.00

Post-Pill

Post-pill PCOS usually shows up about one to two months after stopping the birth control pill. Most women with this type of PCOS had normal periods before going on the pill. Since the pill suppresses androgen levels, stopping this medication may result in “androgen rebound” and cause typical high androgen symptoms like acne, hair loss, and/or hair growth on face/chest.

Signs and Symptoms

Symptoms show up a month or two after stopping the pill
Acne
Unwanted hair loss and/or growth

Treatment

While post-pill PCOS is usually temporary, a number of factors can influence how long these symptoms last after stopping the pill. Eating an anti-inflammatory diet, optimizing gut health, and replacing nutrients commonly depleted from the pill (like the B-complex vitamins) is crucial in this type of PCOS.

B Complex

A blend of B vitamins all in ideal forms for efficient absorption.

$27.00

Inflammatory PCOS

Chronic inflammation occurs when your body’s response to injury lingers for a longer period of time. A variety of factors can cause chronic inflammation like diet/lifestyle, poor gut health, and environmental toxins. However, insulin resistance, high cortisol levels, and the birth control pill all drive inflammation as well. So in this case, an individual may have overlapping types of PCOS.

Signs and Symptoms

Digestive issues
Autoimmune conditions, like Hashimoto’s thyroid
Joint pain
Weight gain or difficulty losing weight
Acne
Unwanted hair loss and/or growth
HS-CRP lab test > 2.0

Note: one of the most important blood tests for measuring inflammation is called high-sensitivity C-reactive protein (HS-CRP). An HS-CRP higher than 2.0 tells us inflammation is present in the body.

Treatment

The goal in treating inflammatory PCOS is to identify and address the underlying cause of inflammation. Inflammation may be caused by insulin resistance, poor gut health, or chronic stress and adrenal dysfunction. You can lower inflammation by eating an anti-inflammatory diet, optimizing gut health, and using appropriate supplements like omega-3 and n-acetyl cysteine (NAC).

There is likely some component of inflammation related to all types of PCOS. Our PCOS bundle is helpful for lowering inflammation.

NAC

NAC is the real MVP for hormone and metabolic health

$44.00

PCOS Supplement Bundle

Take charge of your PCOS once and for all.

$204.00

Omega 3

Fish oil that goes down easy and boosts Omega-3 levels

$59.00

Key Takeaways: Types of PCOS

PCOS is a complex condition with a variety of root causes. The four types of PCOS include insulin resistance, adrenal, post-pill, and inflammatory PCOS.

If you feel overwhelmed in managing PCOS on your own, we’re here to help. Our doctors and dietitians can help you identify the root cause of your PCOS when you join our membership.

Easy PCOS Lab Ordering

Our PCOS panel is designed to uncover the root causes of common PCOS symptoms like weight loss resistance, acne, skin and hair changes, low energy, and irregular periods. Join Root to get started.

Join Root

Functional Medicine Insulin Resistance

Root Functional Medicine — Mon, 18 Nov 2024 00:00:00 -0500

An estimated 40 percent of adults in the United States have insulin resistance, a hidden condition that often goes untreated in conventional medicine but can eventually lead to serious health issues like type 2 diabetes.

In this article, we will define insulin resistance, including symptoms and lab work, and discuss a functional medicine approach to improving blood sugar balance.

What is Insulin Resistance?

Insulin resistance is a condition where the body’s cells become less responsive to insulin, a hormone made by the pancreas that controls blood sugar levels. When insulin works properly, it helps move glucose (sugar) from the bloodstream into cells to be used as energy. However, when cells become resistant to insulin’s effects, the body requires more insulin to lower blood sugar levels, leading to higher levels of circulating insulin.

As insulin resistance progresses, the pancreas struggles to keep up with the demand, and blood sugar levels begin to rise, leading to higher fasting glucose levels. Over time and if left untreated, insulin resistance can develop into prediabetes or type 2 diabetes as the body can no longer maintain stable blood sugar levels.

Symptoms of Insulin Resistance

Insulin resistance often develops gradually and may not cause obvious symptoms in its early stages. However, subtle signs and symptoms can indicate its presence, including:

Frequent hunger, even after a meal
Sugar cravings
Weight gain, particularly around the abdomen
Fatigue
Difficulty concentrating
Skin changes, like dark patches in the folds of the skin, particularly in the neck or armpits
High blood pressure
High cholesterol levels

Insulin resistance can lead to frequent hunger and sugar cravings because the body’s cells are not efficiently absorbing glucose for energy. This lack of cellular energy signals to the brain that more fuel is needed, triggering cravings for quick, easily digestible sugars. Additionally, insulin resistance causes fluctuations in blood sugar levels, and these dips in energy create a strong urge for sugary foods to quickly boost blood sugar. Unfortunately, this puts you in a vicious cycle of cravings and energy crashes.

Testing for Insulin Resistance

Insulin resistance exists on a spectrum, with different degrees of severity that can evolve over time. Our functional medicine doctors recognize this spectrum and use a range of lab markers to assess early-stage insulin resistance, even before blood glucose or hemoglobin a1c levels rise.

Our Root Wellness Panel includes a variety of baseline labs to evaluate your overall health. Three of these labs specifically look for insulin resistance and blood sugar imbalances:

Fasting Insulin

High fasting insulin levels indicate the body is compensating for insulin resistance, even if blood glucose or A1c levels appear normal. While most labs indicate a “normal” level of fasting insulin to be < 18 uIU/mL, our clinicians prefer a more optimal range between 2 - 6 uIU/mL.

Fasting Glucose

As cells become less responsive to insulin, glucose stays in the bloodstream longer, gradually raising fasting glucose levels. We consider a fasting glucose > 90 mg/dl to be indicative of insulin resistance. Fasting glucose levels of 126 mg/dL or higher on multiple occasions suggest that insulin resistance has progressed to diabetes.

Hemoglobin A1c

Hemoglobin A1c (a1c) measures your average blood glucose levels over the past 2 to 3 months. High A1c levels indicate that blood sugar has been consistently high, making it a useful marker for identifying insulin resistance and diagnosing prediabetes (5.7-6.4%) or diabetes (6.5% or higher). Unlike fasting glucose, HbA1c provides a broader view of long-term blood

Root Cause Panel

Glucose, Fasting Insulin, HbA1c, Hepatic function, GGT, Standard Lipids, Lipoprotein (a), Full Thyroid Panel with Antibodies, Homocysteine, hsCRP, Ferritin, Vit B12, Vit D, Zinc, RBC Mag

$225.00

Eating for Insulin Resistance

The Root Plate™

Food is foundational for controlling blood sugar levels and treating insulin resistance. Our PFC method and Root Plate™ approach emphasize including protein, fat, and fiber-rich carbohydrates in every meal and snack. These macronutrients work together to nourish your body, prevent blood sugar spikes, and create a sustainable meal planning strategy.

To build your own Root Plate™ using the PFC method, start by filling half your plate with non-starchy vegetables. Then, add fiber-rich carbohydrates to one quarter of the plate, and high-quality protein to the other quarter. Finally, top your plate with 1 to 2 tablespoons of healthy fat.

CGM Guided Eating

Understanding how your body responds to these foods can take your health to the next level. That’s where continuous glucose monitoring (CGM) comes in. Through our Root membership program, we can prescribe CGMs so you can see in real time how your blood sugar reacts to different meals. With these insights, our dietitians can refine your nutrition plan to support optimal blood sugar balance and overall health.

Supplements for Insulin Resistance

Targeted supplements can be a powerful tool in treating insulin resistance. Functional medicine emphasizes using data from your lab work, symptoms, and individual health factors to choose the most effective supplement.

Inositol

Inositol, a vitamin-like compound produced naturally by the body, is effective in treating insulin resistance by improving the body’s sensitivity to insulin. A large study found that inositol supplements significantly reduced fasting glucose and insulin levels and improved markers of insulin resistance (1). This is especially beneficial for people with insulin-resistant conditions like polycystic ovary syndrome (PCOS), where inositol has been shown to help balance hormones, regulate menstrual cycles, and improve ovulation.

Myo & D-Chiro Inositol

We’re making room for our new look. Stock up on Inositol and save 50% with code INOS50

$64.00

Magnesium

Magnesium is an essential mineral involved in hundreds of biochemical reactions in the body, including blood sugar regulation and insulin sensitivity. Many large studies show that magnesium supplements can improve insulin resistance and help stabilize blood glucose levels (2, 3). However, one of the studies suggested that supplementing with magnesium had better results if taken for longer than four months, compared to people who took it for less than this time (4).

Quality matters when it comes to magnesium supplementation. For example, magnesium oxide is poorly absorbed and can cause digestive side effects, like diarrhea or abdominal cramping. We prefer a better tolerated and highly absorbed form called magnesium glycinate. Shop magnesium in our Root Shop.

Magnesium Glycinate

Our favorite calming mineral that helps with over 300 functions in the body.

$34.00

Berberine

Berberine has considerable potential for managing blood sugar levels, making it a valuable option for those with type 2 diabetes and insulin resistance. Berberine works by enhancing insulin sensitivity and reducing glucose production in the liver. Studies indicate that berberine can significantly improve blood sugar control and lower hemoglobin a1c levels (5). Plus, berberine may also reduce cholesterol levels and promote weight loss (6, 7, 8). Read our article comparing the common diabetic drug Metformin versus Berberine.

Metabolism Support with Berberine

AKA "nature's GLP-1"

$49.00

NAC

N-acetyl-cysteine (NAC) is a powerful antioxidant that supports insulin sensitivity by reducing oxidative stress and inflammation, both of which are key contributors to insulin resistance. By boosting the production of glutathione, a critical antioxidant in the body, NAC helps protect cells from damage and improve the way they respond to insulin. Studies have shown that NAC can lower fasting insulin levels, making it a promising supplement for managing insulin resistance and promoting metabolic health.

NAC

NAC is the real MVP for hormone and metabolic health

$44.00

Physical Activity

Exercise helps muscles use glucose more efficiently, improving insulin sensitivity and stabilizing blood sugar. Simple ways to add more activity to your daily routine include walking during breaks, taking the stairs instead of elevators, setting reminders to stretch or move every hour, and incorporating short home workouts. Consistent activity, even in small amounts, can have a significant impact on treating insulin resistance.

Key Takeaways: Functional Medicine Insulin Resistance

Treating insulin resistance with a functional medicine approach focuses on addressing root causes and optimizing metabolic health through personalized lifestyle and dietary changes. Eating for blood sugar balance, using targeted supplements, and increasing physical activity in your day are three foundational steps you can take to improve insulin resistance and reduce your risk of developing type 2 diabetes.

Download our FREE PCOS diet plan

& sign up for updates from Root.

Hashimoto's Functional Medicine

Root Functional Medicine — Mon, 17 Apr 2023 00:00:00 -0400

Hashimoto’s is an autoimmune disorder affecting the thyroid gland. Many people with this disorder remain undiagnosed or continue to experience symptoms despite taking medication. In this article, we’ll explain how we treat Hashimoto’s with a functional medicine approach.

What is Hashimoto’s?

Hashimoto’s thyroiditis is an autoimmune thyroid disease leading to progressive damage and inflammation of the thyroid gland. Your thyroid is a small, butterfly-shaped gland at the front of your neck that produces thyroid hormones affecting a wide range of functions like metabolism, body temperature, red blood cell production, your menstrual cycle, and more.

The resulting damage from Hashimoto’s prevents the thyroid from producing adequate levels of thyroid hormones, leading to a more well-known condition known as hypothyroidism. Hashimoto’s is the most common cause of hypothyroidism in the United States. While around 5 to 10 percent of the general population suffers from Hashimoto’s, women are 10 times more likely to have this disease than men (1).

Of note, there are two types of autoimmune thyroid disorders. Hashimoto’s is the most common cause of hypothyroidism, and Graves’ disease is the most common cause of hyperthyroidism. Learn more about the difference between Hashimoto’s vs. Graves’ disease.

Symptoms of Hashimoto’s

Symptoms of Hashimoto’s correlate with those of hypothyroidism. Although, if Hashimoto’s is caught early enough, some people may only have one or no symptoms.

People with Hashimoto’s disease may experience the following:

Constipation
Brittle nails
Thinning hair or hair loss (alopecia)
Weight gain
Difficulty losing weight
High cholesterol
Fatigue
Muscle cramps
Cold intolerance
Mood disorders
Heavy or irregular periods
Infertility

Diagnosis

A full thyroid panel is recommended to diagnose Hashimoto’s thyroid disease. This would include:

TSH
Free T4
Free T3
Thyroid Peroxidase Antibodies (TPO Ab)
Thyroglobulin Antibodies (TG Ab)

If you have hypothyroidism, your TSH is high and T4 is low or normal. Elevated thyroid antibodies confirm the diagnosis of an autoimmune thyroid disorder. Unfortunately, Hashimoto’s is often missed in the conventional health model because many providers are not ordering complete thyroid panels to evaluate thyroid antibodies. We are now offering an advanced thyroid panel with antibodies for Root Access Members.

Advanced Thyroid Panel

TSH, Free T4, Free T3, Thyroid Peroxidase Antibodies, Reverse T3, Selenium

$90.00

Conventional Treatment of Hashimoto’s

Hashimoto’s is usually not treated in the conventional health model unless the individual has subsequent hypothyroidism. The conventional range for a normal TSH is approximately 0.5 - 4.5 mIU/L. However, most thyroid functional medicine doctors prefer a narrower and more optimal range for TSH of 1.0 - 2.5 mlU/L.

If your TSH is higher than what is considered “normal” from a conventional standard, your doctor will likely prescribe a thyroid hormone replacement medication. While this medication can sometimes reduce thyroid antibodies (the hallmark feature of Hashimoto’s), this is not always the case.

Hashimoto’s Functional Medicine Treatment

The main downside in the conventional treatment of Hashimoto’s is the failure to treat the root cause of the disease.

While taking medication may lower TSH into the normal range and reduce some hypothyroid symptoms, many people continue to feel unwell.

A functional medicine approach to Hashimoto’s aims to identify and treat the root cause of this autoimmune condition. We talk more about using functional medicine for autoimmune disease in this article.

Here are a few key aspects of a functional medicine plan for Hashimoto’s.

Personalized Testing

Functional medicine is an individualized approach that incorporates personalized testing to best tailor the treatment plan to you. In an individual with documented or suspected Hashimoto’s, we would order a comprehensive thyroid panel with antibodies, vitamin D, zinc, and B12. We would also assess dietary intake of magnesium. These are some of the key nutrients involved in producing thyroid hormones and converting T4 into the active T3 version your body can use.

Depending on your results, our Root dietitians may recommend specific foods to replete these nutrients, like pumpkin seeds for boosting magnesium and oysters or grass-fed beef for zinc and vitamin B12. Our Thyroid Health Bundle was specifically designed by our team to provide the necessary nutrients to optimize thyroid hormone function, support the immune system, and reduce inflammation.

Reducing Inflammation

One of the key objectives to treating Hashimoto’s with functional medicine is to reduce total body inflammation as this is often a root cause of autoimmune disease. We often evaluate inflammation levels in our members with a blood test called hs-CRP. There are many ways to lower inflammation naturally, like following an anti-inflammatory diet, boosting omega-3 intake, and improving gut health.

Optimizing Gut Health

Poor gut health may cause Hashimoto’s by disrupting the immune system. Plus, once the autoimmune disease is present, ongoing gut issues worsen symptoms of Hashimoto’s. For example, hypothyroidism slows the movement of food through the GI tract, which is why many individuals with this condition complain of constipation. Over half of patients with hypothyroidism also have bacterial overgrowth in their gut (2). We may recommend a comprehensive stool test to assess your gut bacteria and evaluate for any signs of parasites, yeast overgrowth, and infection. A functional medicine doctor is the best provider to order these stool tests, as our Root doctors are trained in how to analyze the results and create personalized treatment plans to correct any gut imbalances. A functional medicine plan for gut health may involve a short-term elimination diet and appropriate supplements, like those found within our Gut Health Bundle.

Lower Stress Levels

Stress is toxic, especially if you have an autoimmune disease like Hashimoto’s. In fact, reducing stress may even lower thyroid antibody levels (3). While we can’t always remove stress from our life, we can change how we respond to it. Implementing stress management techniques like deep breathing, mindfulness, meditation, and vagus nerve activation are helpful methods to reduce stress hormone levels and its negative effects on thyroid function. Adaptogenic herbs, like the ashwagandha found in our Thyroid Support supplement, are also effective in balancing stress hormones.

Gut Health Bundle

Our 3 most popular gut health supplements, bundled together for a 10% savings.

$182.00

Thyroid Support

The perfect synergy of nutrients for thyroid health.

$45.00

Key Takeaways

A Hashimoto’s functional medicine approach is a collaborative method that treats the root cause of your symptoms by using personalized testing, tailored food and supplement recommendations, interventions to optimize gut health, and stress reduction techniques.

Easy Thyroid Lab Ordering

Meet our Advanced Thyroid Panel

Biomarkers Tested: TSH, T4, Free T3, Free, Thyroid Peroxidase Antibodies, Reverse T3, Selenium

Get Started Today

Fatigue in the Afternoon

Root Functional Medicine — Fri, 06 Mar 2026 00:00:00 -0500

Fatigue is a common symptom that can be attributed to a variety of underlying health conditions such as anemia, thyroid disorders, diabetes, sleep apnea, depression, and the list goes on. However, there are also many common lifestyle contributors to mid-afternoon tiredness which impact focus and productivity, even in otherwise healthy people.

This article will review some of the most common reasons for fatigue in the afternoon and outline practical steps you can take to address it and support day-to-day functioning

Natural Dip in Circadian Rhythm

The body’s internal clock experiences a natural dip in alertness and body temperature in the midafternoon which increases drowsiness. This is a core biological rhythm that occurs in everyone, but its impact can be minimized or exacerbated by lifestyle variables. This afternoon slump is made more prominent by chronically inadequate sleep. Insufficient or low-quality sleep accumulates as sleep debt, worsened by afternoon caffeine consumption which then impacts the next night’s sleep quality, perpetuating the problem.

What to do about it:

To minimize symptoms from an exaggerated afternoon circadian rhythm dip, prioritize getting at least 7-8 hours of sleep per night, and stick to a stable bedtime and wake-up time which reinforces the structure of your sleep cycles. Extra benefits come with being in bed during the first half of the 10:00 hour which seems to maximize deep sleep.

If you struggle to fall asleep, try avoiding caffeine after noon, limiting screens before bed, and taking magnesium glycinate at bedtime. Magnesium is a calming mineral known to support restful sleep and reduce anxiety. Most Americans don’t get enough through diet, and many of our members find 200–400 mg of magnesium glycinate about an hour before bed can help

Related Article: Functional Medicine for Insomnia

Fluctuations in blood sugar levels

Unbalanced meals with inadequate protein and excess simple carbohydrates cause a rapid rise and then fall in blood sugar levels, leading to sluggishness because brain function thrives on a consistent supply of glucose. Foods with more simple carbs include soda, processed foods with “added sugars”, and also refined grains like bread, pasta, and rice. When we eat these foods, blood sugar rises quickly and is then followed by a sharp drop leading to sluggishness, sleepiness, and “brain fog”. Sometimes the body overreacts to the sharp drop by triggering hunger hormones which leads to a cycle of cravings and overeating.

What to do about it:

Focus on protein! Protein helps blood sugar rise more slowly and remain stable for several hours, blunting the “spike” and minimizing the “crash.” When paired with fiber-rich carbohydrates and healthy fats, as emphasized in the Root Plate™ approach, protein supports more sustained energy and mental clarity. Prioritizing protein at your mid-day meal can help better fuel your afternoon and support consistent productivity. While protein recommendations can differ depending on your height, weight, and activity levels, a good guideline for most people is aiming for around 25–30 grams of protein per meal.

Stress as a contributor to mental exhaustion

The brain is the most energetically demanding organ in the body, consuming 20% of the body’s total energy (glucose and oxygen) despite being only 2% of body weight. Adding extra tasks or stress to all that the brain is already doing contributes to mental fatigue by using up energy reserves. Decision fatigue is the mental exhaustion and impaired judgment that occurs after making numerous choices, all of which require energy. Results can include impulsivity, procrastination (avoiding more decisions), and irritability. In the short-term, acute stress contributes to mental exhaustion as the brain attempts to manage stressful tasks throughout the morning, leading to accumulated psychological fatigue which worsens perceived tiredness by mid-day.

Longer-term stress can affect cortisol which is one of the hormones responsible for regulating the circadian rhythm. In a normal daily cortisol pattern, this hormone is boosted in the first hour after waking to help get you up and moving for the day, but cortisol then tapers down throughout the day and should be lowest at bedtime, when melatonin (sleep hormone) takes over. Chronic stressors cause changes in the pattern that intensify the natural afternoon energy dip, deplete reserves, and also sabotage sleep quality which then perpetuates fatigue for the next day by disrupting the very system meant to keep you alert and energized.

To combat the effects of stress on decision fatigue, consider adding short breaks for movement or meditation to function as helpful nervous system resets, reducing the accumulation of stress that peaks in the afternoon. Keeping your blood sugar stable by not skipping meals and prioritizing protein can help ensure adequate fuel for the brain to use. Habit stacking is a strategy to reduce decision fatigue by linking new activities to already existing, automatic routines. And simplifying your life by reducing overall options, delegating choices when able, and planning ahead for mundane daily decisions like outfit choices and meals can help free up mental energy for what matters most.

Root Cause Lab Insights

While lifestyle habits like sleep, balanced meals, and stress management can improve energy levels, hidden nutrient deficiencies and metabolic imbalances may also contribute to ongoing fatigue. A comprehensive lab screening using our signature Root Cause Panel looks at markers such as glucose, fasting insulin, HbA1c, a full thyroid panel with antibodies, standard lipids, lipoprotein(a), homocysteine, hsCRP, ferritin, vitamin B12, vitamin D, zinc, and red blood cell magnesium.

This panel provides a detailed view of metabolism, inflammation, energy production, and nutrient status, helping to uncover potential underlying drivers of fatigue and guide targeted strategies to support energy, focus, and overall health. It can be ordered individually or offered as part of a Root Cause Benefits package through an employer, making it a versatile tool for both personal health and workplace wellness.

Bring Root to your Company

Root delivers clinically validated functional medicine for top-performing teams. Transform your team’s health and your company’s health spend today.

Learn More

Constipation and Diarrhea Cycle

Root Functional Medicine — Mon, 13 Nov 2023 00:00:00 -0500

Having regular bowel movements without strain or discomfort is a big marker of overall health. However, for some, the intricate balance of the digestive system is disrupted, leading to a frustrating and uncomfortable cycle of constipation and diarrhea.

In this article, we’ll explore the root causes of the constipation and diarrhea cycle and review potential remedies to help you better understand and manage this common digestive rollercoaster.

What is Constipation?

Constipation is a condition characterized by infrequent bowel movements or difficulty passing stool. Common symptoms include straining during bowel movements, hard or lumpy stools, and a feeling of incomplete evacuation. While the normal frequency of bowel movements varies among individuals, going three or fewer times per week is generally considered a sign of constipation in conventional medicine. However, in functional medicine, we believe that individuals should be having a meaningful bowel movement at least once per day to support natural detoxification and overall gut health.

Causes of Constipation

Several factors can contribute to constipation, including:

Low fiber intake
Inactivity
Dehydration
Certain medications
Hypothyroidism
Small intestinal bacterial overgrowth (SIBO)
Stress
Mood disorders
Neurological conditions (such as diabetic neuropathy, etc.)

What is Diarrhea?

On the opposite end of the spectrum, diarrhea is characterized by loose, watery stools and increased frequency of bowel movements. It is often accompanied by abdominal cramps, bloating, and urgency.

Causes of Diarrhea

Gut dysbiosis (an imbalance of gut bacteria)
Infections in the digestive tract
SIBO
Low stomach acid
Inflammatory bowel disease
Food sensitivities/intolerances/allergies
Stress
Mood disorders
Certain medications

Constipation and Diarrhea Cycle

In the constipation and diarrhea cycle, one condition may lead to the other. For instance, constipation can result in stool hardening and impaction, leading to liquid stool leaking around the blockage, resulting in diarrhea. On the other hand, chronic diarrhea can irritate the colon and lead to a reflexive tightening of the muscles, resulting in subsequent constipation.

Irritable bowel syndrome (IBS) is an intestinal disorder commonly characterized by abdominal discomfort in combination with diarrhea and/or constipation. Up to 16 percent of Americans may suffer from IBS, and this condition is more common in women and young adults (1). However, conventional medicine often supports the incorrect notion that IBS causes diarrhea or constipation. While bowel irregularity is a symptom of IBS, functional medicine recognizes that there are deeper root causes to IBS like dysbiosis or low stomach acid. Read more about using functional medicine for IBS.

Managing the Cycle

In functional medicine, we believe in treating the root causes of your symptoms rather than prescribing medication to temporarily mask them. For individuals with this vicious cycle, we would likely recommend a full blood workup to rule out possible causes like hypothyroidism or celiac disease. Furthermore, we may also suggest further gut testing with a comprehensive stool analysis. Functional medicine doctors are uniquely qualified to interpret these in-depth tests which look for inflammation, infection, imbalances in gut bacteria, yeast overgrowth, and more.

A true gut health protocol is based on an individual's root causes and test results. However, in general, we base our personalized gut recommendations off of the 5R protocol. We have seen great success in using this protocol for the majority of our members who are suffering from poor gut health and digestive symptoms.

The 5R protocol for healing the gut includes:

Removing bacterial overgrowth, viruses, parasites, and other infections in the gut with antimicrobials or targeted antibiotics.
Restoring optimal digestion by replacing low or missing digestive components, such as digestive enzymes, bile, and stomach acid.
Repairing damage to the intestinal lining with healing herbs and nutrients.
Reinoculating the gut with a healthy balance of beneficial gut bacteria using targeted probiotics.
Rebalancing lifestyle factors to support long term success.

Learn more about our gut healing protocol.

Digestive Enzymes - discontinued

REBRANDING SALE! We’re making room for our new look. Save 20% at checkout with code REBRAND20.

$43.00

Spore Probiotic

Resilient gut support

$64.00

Microbiome Balance

Gently Rebalance Your Gut

$54.00

Healthy Bowel Habits

While an individualized gut health protocol may be required for individuals with certain gut infections, imbalances, or inflammation, everyone can benefit from implementing healthy bowel habits. For some people, incorporating these simple changes can solve the frustrating constipation and diarrhea cycle.

Meet Daily Fiber Recommendations

Only five percent of Americans regularly meet the recommended daily intake of fiber (2). Therefore, chances are that almost everyone reading this could benefit from focusing on gradually increasing their fiber intake to a goal of 30 to 35 grams per day.

Some high fiber foods include:

Raspberries
Avocados
Pears
Apples
Broccoli
Quinoa
Oats
Brown rice
Green peas
Black beans
Chia seeds
Almonds

If you struggle with bloating, aim to slowly increase your fiber intake over the course of a week. If you have trouble tolerating this much fiber, consider working with your doctor to obtain a test for SIBO.

Drink Enough Water

Dehydration is a common cause of constipation. As you begin to increase your fiber intake, it’s crucial to also drink enough fluids. Eating a high-fiber diet without drinking enough water can worsen constipation. A good rule of thumb is to aim to drink at least half of your body weight (in pounds). For example, a person who weighs 180 pounds would aim to drink approximately 90 fluid ounces of water each day.

Stay Active

Physical activity helps stimulate bowel movements and supports overall digestive health. If you do not regularly exercise, walking is a great place to start. Start small and gradually build your habits to incorporate more physical activity into your daily routine.

Key Takeaways

A functional medicine approach can help you identify the root causes of your digestive symptoms and treat it with a personalized gut health protocol. However, by adopting healthy bowel habits, many people can find significant improvements in bowel regularity by increasing fiber intake, drinking enough water, and staying physically active.

Learn more about our comprehensive functional medicine membership program to resolve bathroom problems for good.

A New Way to Access Functional Medicine

Order your own labs and get the support you need. With Root Access, taking charge of your health through a root-cause, data-driven approach has never been easier.

Become an Access Member

What's Our Secret Sauce?

Root Functional Medicine — Sat, 25 Feb 2023 00:00:00 -0500

In a Root membership, we’ll support you every step of the way from the right testing, the right guidance, to doable steps to start changing your life from day 1.

The Keys to Your Success at Root: (What is Root’s secret sauce?)

Testing for Root Causes

When you become a Root member, you get access to a menu of advanced testing options (with transparent pricing) you can't get anywhere else. Our doctors and dietitians help you prioritize lab testing based on your main concerns and goals. When we created Root, we wanted to create a calming environment where you feel supported and one of the ways to do that is for you to know the costs of finding and treating root causes upfront. No more wondering what will be ordered or if it will be covered. We’ve got you.

Small, personalized membership practice

This means we have the time and space to put your story together, consider your body as communicating systems and explain holistically why your symptoms are present and how we can resolve them at the root cause. A limited number of members per doctor/dietitian also means we can follow your progress closely, and see you in sessions frequently as we develop your wellness plan together.

Ongoing Support

When is the last time one doctor’s visit changed your life for the better? It’s pretty rare, we hear. That’s why we designed a model to see you and support you regularly, because even the best wellness plans need tweaks for success.

There is no better time. We're rooting for you.

Root Membership

Work with Root Doctors & Dietitians 1:1

We connect you with a dedicated care team of functional medicine experts to uncover the root causes of your health concerns & create a personalized plan for lasting wellbeing.

Learn More

Gut Healing Protocol

Root Functional Medicine — Thu, 27 Apr 2023 00:00:00 -0400

Your gut plays an instrumental role in maintaining balance throughout the body and is responsible for much more than digestion and nutrient absorption. Research consistently finds that poor gut health impacts numerous conditions and may be a root cause of many symptoms.

In this article, we’ll review the foundational gut healing protocol we use for Root Access members to eliminate symptoms and solve hormone, autoimmune, and gut problems at the root cause.

Signs of an Unhealthy Gut

Before we discuss our gut healing protocol, let’s review a few signs that may hint towards an unhealthy gut. For starters, the most obvious signs are the symptoms which have a clear connection to your digestive system:

Bloating
Gas
Diarrhea
Constipation
Irritable bowel syndrome
Abdominal pain
Acid reflux
Bad breath

However, there are many symptoms outside of the gut that may also allude to an imbalance:

Skin conditions (acne, eczema, rosacea)
Anxiety
Depression
Difficulty losing weight
Food cravings
Fatigue
Vaginosis
And much more!

Fortunately, you have the power to positively impact the most common causes of poor gut health (i.e. diet, lifestyle, and environment).

Personalized Testing

After an in-depth initial visit with one of our functional medicine doctors, we often order a comprehensive blood test for members to evaluate thyroid health, inflammation, nutrient levels, and rule out a few related autoimmune diseases. For example, celiac disease is a serious autoimmune condition in which a person’s immune system mistakenly attacks the lining of their small intestine. This disease can cause bloating, abdominal pain, diarrhea, and other non-gastrointestinal symptoms like fatigue, anemia, skin conditions, and more.

Another test we highly recommend for members with gut symptoms is a functional stool test to assess your gut bacteria and evaluate for any signs of parasites, yeast overgrowth, fungi, or viruses.

GI MAP™ is now available for self-ordering in the Root Access membership! Results come with insights from Root Functional Medicine Doctors.

GI Map

Your Gut Health, Fully Mapped

$399.00

Our Gut Healing Protocol

We use our version of the 5R approach for our gut healing protocol. While the specifics vary depending on each person’s clinical history, symptoms, and test results, let’s review what this 5R approach may include.

Remove

The first step in the 5R protocol aims to reduce bacterial overgrowth and remove pathogens (the bad guys) with targeted supplements, like our Microbiome Balance. This blend of botanical herbs gently rebalances gut bacteria and effectively reduces digestive symptoms like bloating, gas, constipation, and diarrhea. In this step, we may also recommend removing common food sensitivities, like gluten, dairy, and corn, and other foods that disrupt optimal gut function, like alcohol and added sugar.

Microbiome Balance

Gently Rebalance Your Gut

$54.00

Replace

The second step restores optimal digestion by using tools like digestive enzymes, mindful eating techniques, and vitamin or mineral repletion as needed. We may also recommend interventions like vagus nerve activation to support your body’s “rest and digest” capabilities.

Digestive Enzymes - discontinued

REBRANDING SALE! We’re making room for our new look. Save 20% at checkout with code REBRAND20.

$43.00

Repair

The third step of the 5R process is repairing damage to the intestinal lining. Your intestines contain a protective barrier, or lining, to prevent uncontrolled entry of undigested food, bacteria, and toxins. Diet, lifestyle, and bacterial overgrowth may damage this lining and lead to what is commonly known as a “leaky gut.” Unfortunately, a leaky gut can cause an unnatural immune response and even trigger autoimmune disease. We may suggest making bone broth and taking our Gut Rebalance Powder, which provides healing nutrients like glutamine, aloe vera extract, and zinc to repair and fuel the intestinal lining.

Gut Health Rebalance

Optimal gut health is only one scoop away

~~$75.00~~ Sold Out

Reinoculate

After a month or two of removing overgrowth or pathogens, optimizing digestion, and healing the gut lining, we reintroduce beneficial bacteria to the gut. In this step, we may recommend fermented foods, prebiotic foods, and upping your fiber intake. Your stool test results also allow us to customize probiotic recommendations for what your gut needs the most. However, our most common and effective probiotics include our Spore Based Probiotic and our Root Probiotic.

Spore Probiotic

Resilient gut support

$64.00

Rebalance

In the final step of the 5R gut health process, we aim to rebalance your lifestyle to support whole body health. An effective gut healing protocol should always include lifestyle interventions to optimize sleep, stress, and activity levels. These factors are often overlooked, but play a key role in maintaining progress and providing additional support.

Key Takeaways

Poor gut health is one of the most common root causes of the conditions we treat at Root. Through the Root Access membership, we use personalized testing along with tailored diet and supplement recommendations to help you address your condition and reduce or eliminate symptoms. Get started today by ordering your own GI-MAP test and adding on a monthly or yearly Access membership.

GI Map

Your Gut Health, Fully Mapped

$399.00

A New Way to Access Functional Medicine

Order your own labs and get the support you need. With Root Access, taking charge of your health through a root-cause, data-driven approach has never been easier.

Become an Access Member

Ashwagandha for PCOS

Root Functional Medicine — Thu, 16 Mar 2023 00:00:00 -0400

Ashwagandha is an ancient herb used for centuries in Ayurvedic medicine for stress reduction, boosting energy, and improving sleep. In this article, we’ll discuss the benefits of taking ashwagandha for PCOS.

PCOS and Ashwagandha

Polycystic ovary syndrome (PCOS) is the most common metabolic and hormonal disorder in women of childbearing age. Some estimates suggest that PCOS affects 10 to 20 percent of women in this age range. There are different types of PCOS with varying symptoms like irregular or absent periods, acne, unwanted hair growth or loss, and difficulty losing weight.

While we have previously covered our favorite supplements for PCOS, we may recommend our favorite adaptogen, ashwagandha, to certain individuals with PCOS as well. The ashwagandha plant is a shrub found in India and the Middle East. Other names for this herb include withania somnifera and Indian ginseng. As an adaptogen, ashwagandha helps the body respond to stress and supports normal hormone production.

Ashwagandha for PCOS

When evaluating the appropriateness of a supplement for PCOS, we prioritize the ones that effectively target the various root causes of this condition. Let’s review a few benefits of using ashwagandha for PCOS.

Balances cortisol levels

Cortisol is a stress hormone produced by the adrenal glands. Many individuals with PCOS present with higher than normal cortisol levels, which can contribute to various PCOS symptoms. For example, cortisol raises your blood sugar and decreases your body’s ability to respond to insulin (this is called insulin resistance). Unfortunately, insulin resistance can cause difficulty losing weight, sugar cravings, irregular periods, and more.

As an adaptogen, ashwagandha is primarily known for its ability to balance cortisol levels and reduce overall perceived stress (1). If you have adrenal PCOS, ashwagandha may be particularly beneficial for you.

Ashwagandha

Feel calm & relaxed with this powerful adaptogenic herb

$49.00

Lowers anxiety

Women with PCOS are three times more likely to suffer from anxiety than the general population (2). PCOS may cause anxiety due to the hormonal imbalances seen in this condition.

A large review of studies found that ashwagandha significantly reduces anxiety scores, in some cases by over 50 percent (3). In fact, ashwagandha may even have comparable benefits to the common anxiety drug called lorazepam (Ativan), but without the unwanted side effects (4). This herb is thought to reduce anxiety due to its cortisol lowering effects and ability to mimic a calming neurotransmitter in our brain called GABA (5).

Improves sleep

Sleep dysfunction can have devastating effects on PCOS and worsens many of the root causes of this condition, like insulin resistance. Sleeping less than six hours a night may also increase levels of CRP, a marker for inflammation. A recent review study found that individuals taking ashwagandha extract reported improved sleep and increased mental alertness in the morning (6). This effect was strongest when taking at least 600 milligrams (mg) of extract per day for at least eight weeks.

Supports thyroid health

Women with PCOS are three times more likely to suffer from Hashimoto’s thyroid disease than women without PCOS (7). Hashimoto’s is an autoimmune disease and the most common cause of hypothyroidism in the United States.

Ashwagandha supports optimal thyroid function and may be an effective tool for individuals with hypothyroidism.

For example, one randomized controlled trial found that taking 600 mg of ashwagandha root extract effectively normalized levels of thyroid stimulating hormone (TSH), T3, and T4 (8).

May lower blood sugar levels

Up to 70 percent of women with PCOS have some degree of insulin resistance. This occurs when your cells become resistant to insulin, a hormone responsible for normalizing blood sugar levels after a meal. Unfortunately, insulin resistance can lead to many common PCOS symptoms like difficulty losing weight, weight gain, and irregular periods.

One review study found that treatment with ashwagandha significantly reduced blood sugar, hemoglobin a1c, and insulin levels (9).

Dosing of Ashwagandha

The root and leaves of the ashwagandha plant are the most commonly used parts in herbal remedies. Most research studies indicate an effective dose is around 600 mg daily. However, doses up to 1,250 mg per day were found to be safe and well tolerated (10). Keep in mind, ashwagandha is not recommended for women who are pregnant.

Ashwagandha

Feel calm & relaxed with this powerful adaptogenic herb

$49.00

Key Takeaways

Ashwagandha is an adaptogenic herb that may have benefits for PCOS like lowering cortisol levels, reducing anxiety, improving sleep, and more. At Root, we work on identifying and treating the root causes of your PCOS with personalized testing, food and lifestyle changes, and appropriate supplementation. Learn more about our functional medicine membership program.

Get to the Root at Home

Curious about where you should start your functional medicine journey?

Take our Get to the Root Quiz so you can start working towards reversing disease and optimizing your health at the Root cause.

Take the Get to the Root Quiz

GLP-1 Supplements

Root Functional Medicine — Tue, 20 Jun 2023 00:00:00 -0400

GLP-1 medications like Ozempic, Mounjaro and Wegovy can be life-changing for people who have struggled with the chronic disease of obesity. However these medications are also expensive, rarely covered for those not meeting criteria, and often need to be taken life-long for sustainable results. For these reasons, many people come to us looking for alternatives.

As MD/DOs, we have the ability to prescribe these GLP-1 medications.* However, we also take a more root cause approach to healthy metabolism. This can include reducing inflammation, working on sleep and stress, balancing blood sugar, and using targeted supplements that improve the way that the body and hormones function. Some supplements have been shown to increase GLP-1 production and we utilize these in practice as part of our holistic approach to metabolism.

GLP-1 Supplements

Berberine

The main ingredient of our Root Metabolism Support Supplement is berberine, referred to in many publications as “nature’s Ozempic.” Berberine has also been shown to increase GLP-1 production via intestinal cells (1, 2).

Additional benefits of berberine may include:

Lowering Cholesterol (3)
Lowering Blood Pressure
Improving Insulin Sensitivity
Regulating metabolism
Reducing glucose production in the liver, thereby helpful for fatty liver
Increasing nitric oxide (NO) production, which helps widen arteries
Slowing carbohydrate absorption from the gut
Rebalancing the microbiome and as part of SIBO treatment

Root Metabolism Support supplement contains Berberine and ALA , which activate adenosine mono-phosphate kinase (AMPK), the master metabolic switch, which can improve metabolism, insulin sensitivity, and boost mitochondrial function. The dose of berberine in Root Metabolism support is 1 gram (1,000mg) which is equivalent to the dose used in studies linking berberine to weight loss. This meta-analysis showed weight loss with Berberine at an optimal dose of 1 gram/day (4).

Metabolism Support with Berberine

AKA "nature's GLP-1"

$49.00

Pomegranate Supplements

Optimal gut health affects metabolism in many ways, from involvement in hormone balance, to inflammatory weight gain, to microbial balance. “Postbiotics,” are molecules produced by the bacteria of the microbiome that affect the way the body functions. There are several “good bacteria'' that have been associated with healthy weight. Akkermansia is a gut bacteria that can lead to weight loss by increasing GLP-1 production (5). While supplements containing Akkermansia are limited, we can increase Akkermansia colonization in the gut through food as medicine. Pomegranate is a prebiotic that feeds Akermansia to support its colonization.

Root’s Low Fodmap Prebiotic contains concentrated pomegranate without the sugars of drinking pomegranate juice.

Molecules produced by gut bacteria and their influence on our weight hormones is one important example of why optimizing gut health is also important for weight.

Low FODMAP Prebiotic

Feed your good gut bugs without the bloat.

$41.00

Putting it all together:

GLP-1s in a Holistic Approach

GLP-1 medications and supplements are important tools for weight loss, but they are only part of the tools in a functional medicine approach. The benefits of a holistic approach can help reduce side effects of medications, reduce the amount of medication needed, assist in a successful wean of medication at the appropriate time, and most importantly, help people actually feel well in addition to losing weight.

Here’s a case study to illustrate what it looks like to have a personalized plan for metabolism and optimal health and wellness at Root.

Rachel (name changed for privacy) came to Root with eczema rashes on her arms and chest, brain fog, low energy, heavy periods, and Eosinophilic Esophogitis (an allergic type of reflux). She was taking a PPI medication to reduce stomach acid twice a day. She had a history of hypothyroidism and family history of autoimmune disease.

Her initial labs showed:

High LDL cholesterol

High CRP (marker of inflammation)

Insulin resistance

Elevated liver enzymes

Low vitamin d

Low vitamin b12

Iron deficiency

We initially focused on improving nutrient status and stress to set her up for healing. Shortly after, we started her on our proprietary Root anti-inflammatory protocol using the MRT® test as a guide. MRT is the most comprehensive food sensitivity test and protocol for calming inflammation. Our process using MRT nearly always results in weight loss if the body was holding onto excess weight. This was true for Rachel, She lost 13 pounds in the first month.

The rash on her arms and chest had completely cleared up with MRT for 3 weeks. She felt more energy and started walking every morning. Her brain fog was better and she now was more motivated to go out and socialize with her friends.

In month 2, we did targeted gut health testing and rebalanced the microbiome using berberine, which was also beneficial for her metabolism. We weaned her PPI medication and she continued to be symptom free without this medication.

Labs were repeated 3 months later and here is the note from her Root doctor:

“These labs are truly impressive. Your LDL (bad cholesterol) went from very high at 189 to normal/optimal at 93. Your inflammation marker (CRP) is now normal. Blood sugar and insulin resistance are reversing. Liver enzymes went from high to normal. Vitamin B12 and ferritin is improving.Your vitamin D is now high optimal. You can stop the vitamin D supplementation and just restart vitamin d 2000 IU in the fall. Congrats on improving your health at the root causes for the long term :)”

Rachel’s case is one example of what our members can experience.

Due to her strong autoimmune and inflammatory component, we chose MRT. However, following our patented Root Plate™ is another common way our members lose weight, reduce cravings and reverse insulin resistance. Root dietary advice is highly personalized based on many factors, including the amount of effort that is feasible for the member.

Summary

GLP-1 medications and supplements reduce cravings, improve insulin resistance and help regulate metabolism. Our work at Root does this too. With or without medications, our members often have reduced food cravings within a week of two using the patented Root Plate™ and supplements like Metabolism Support.

Get to the Root at Home

Curious about where you should start your functional medicine journey?

Take our Get to the Root Quiz so you can start working towards reversing disease and optimizing your health at the Root cause.

Take the Get to the Root Quiz

What is Polycystic Ovary Syndrome (PCOS)?

Root Functional Medicine — Fri, 20 Dec 2019 00:00:00 -0500

How is it diagnosed?

PCOS is the most common metabolic and hormonal disorder in women of childbearing age, and is estimated to affect between 6-13% of women. It is the leading cause of female infertility in the United States. Per the Rotterdam Criteria, women must meet at least 2 of the following 3 criteria to be diagnosed with PCOS:

Absent or irregular menstrual cycles (Oligo- or amenorrhea).
Clinical or biochemical signs of hyperandrogenism (such as high testosterone)
Polycystic ovaries (confirmed via ultrasound)

There is also emerging research that elevated levels of a protein hormone secreted by the ovaries called Anti-Mullerian Hormone (AMH) might be indicative of PCOS, but this is not currently used for official diagnosis. You can read more about that here.

It often takes several years and visits to several healthcare practitioners before women are correctly diagnosed. According to this study, it took one-third of women over 2 years and visits to at least 3 healthcare professionals before a proper diagnosis was made. It’s possible that you or someone you know has PCOS and you don’t even know it. The study also reported that a large percentage of women were unhappy with the education they received around the diagnosis.

Signs and Symptoms

The vast majority of women (around 70%) with PCOS suffer from insulin resistance, and therefore have difficulty losing weight. Insulin is a hormone produced by the pancreas that is released when carbohydrates (sugar) are consumed. Insulin’s job is to help bring sugar of out the blood and into the cell, but when insulin resistance is present, the cell’s receptors don’t open up efficiently to let the sugar in for absorption. This leads to both elevated glucose in the blood and elevated circulating insulin. Insulin is a “fat storage” hormone and therefore elevated circulating insulin can make it challenging to maintain a healthy weight. Because the cells are not able to utilize the glucose efficiently, this often leads to severe sugar cravings as well.

Other symptoms associated with PCOS include skin problems (acne), hair loss, unwanted hair growth (hirsutism), irregular or heavy periods, and mood disturbances.

Treatment

Mainstream recommendations often tell women to lose weight and this alone will make their symptoms improve, but that is not necessarily the case, nor is it easy for women with PCOS to lose weight due to the insulin resistance described above. It’s also important to note that there is something called “Lean PCOS”, so giving the blanket statement that women with PCOS need to lose weight to improve their symptoms is incorrect again.

PCOS is an inflammatory condition. In order to effectively treat PCOS, it is essential to treat the root cause of the condition and work to reduce system-wide inflammation using a personalized approach.

Some women take the drug Metformin to help with insulin resistance and to improve their likelihood of getting a regular menstrual cycle, but this drug can come with many side effects. Hormonal birth control is often used as a treatment in traditional medicine, but this is more of a “band-aid” approach and isn’t truly getting to the root of the problem. Right when you go off birth control you will be right back where you started. It’s also important to note that the bleeding you get when you take the “sugar pills” in your monthly pack of pills is not truly a period. This bleeding is called “withdrawal bleeding,” meaning withdrawal from the synthetic hormones.

There are many diet and lifestyle changes that can be made to improve PCOS symptoms. One recent long-term study showed that 54% of women with PCOS were able to improve their menstrual cycle via lifestyle and behavior modification changes and 43% of women were ovulating regularly post intervention. It is interesting to note that these changes were with just a 2% loss of body weight, proving again that weight loss should not be the primary focus for PCOS treatment.

Dietary treatment is highly individualized and we always take into account a woman’s relationship with food and readiness to change when creating treatment plans. Some general recommendations often include:

– Eating a lower glycemic index diet

– Being mindful of the amount of carbohydrates you consume and balancing out meals with adequate protein and fat

– Including anti-inflammatory fruits and vegetables

– Eating adequate healthy fat

– Taking supplements proven to help with PCOS symptoms and cravings. We put our favorite PCOS supplements in a bundle here.

PCOS Supplement Bundle

Take charge of your PCOS once and for all.

$204.00

Resources:

Gibson-Helm M , Teede H , Dunaif A , Dokras A . Delayed diagnosis and a lack of information associated with dissatisfaction in women with polycystic ovary syndrome. J Clin Endocrinol Metab. 2017;102 (2): 375-378

Marsh KA, Steinbeck KS, Atkinson FS, Petocz P, Brand-Miller JC. Effect of a low glycemic index compared with a conventional healthy diet on polycystic ovary syndrome. Am J Clin Nutr. 2010;92(1):83-92.

Rashidi B, Gorginzadeh M, Aalipour S. Age related endocrine patterns observed in polycystic ovary syndrome patients vs. ovulatory controls: descriptive data from a university based infertility center.Arch Encocrinol Metab. 2016;60(5):486-91

Obert E, Gidlof S, Jakson I, MItsell M, Tollet Egnell P, & Hirschberg AL. Improved mennstrual function in obese women with polycystic ovarian syndrome after behavioural modification intervention-a randomized controlled trial. Clin Endocrinol (Oxf). 2018. doi: 10.1111/cen.13919.

Get to the Root at Home

Curious about where you should start your functional medicine journey?

Take our Get to the Root Quiz so you can start working towards reversing disease and optimizing your health at the Root cause.

Take the Get to the Root Quiz

Announcement: Root has expanded nationwide

Root Functional Medicine — Thu, 10 Nov 2022 00:00:00 -0500

Today is a big day for Root and a big day for Functional Medicine. We are proud to announce that we are expanding our online functional medicine program across the country!

Root was founded as a doctor and dietitian functional medicine practice in 2018. While we’ve evolved and created new ways to help people have successful outcomes using what we’ve learned and what people have told us they need, one thing has stayed consistent since day 1: We solve health and wellness issues that are otherwise going unsolved at the Root cause. We do this in our proven process, personalized in our functional medicine membership program.

Root Membership

Work with Root Doctors & Dietitians 1:1

We connect you with a dedicated care team of functional medicine experts to uncover the root causes of your health concerns & create a personalized plan for lasting wellbeing.

Learn More

How It’s Going

Since we’ve started we have paved the way for realistic, sustainable nutrition that reverses insulin resistance, helps balance hormones, and makes people not only feel better, but actually affects everything else in their lives from relationships to being more productive and focused at work.

We’ve connected the dots for hundreds of people who were wondering why they:

feel tired all the time,
are bloated,
can’t lose weight,
have irregular or crampy periods,
have to run to the bathroom after eating,
developed acne,
and so much more.

We’ve shown people how when you fix the root cause, including rebalancing the microbiome as a foundation, everything seems to improve, even if no one ever told them they were related in the past.

We’ve had many people fly to our HQ in Grand Rapids from all over the country in order to work with us in our functional medicine programs.

Through the years, we also realized that we had to turn down many people that needed help as travel was not realistic for them. It was time to extend our reach through our telehealth.

What Makes Root Different?

We are realistic thought leaders.

We don’t ask people to do things that we wouldn’t do ourselves. What you are going through right now, most of us have been there too. Functional medicine has made an impact on our lives personally.

We also don’t ask people to do things that won’t improve their long term health.

And, we won’t ask you to do things like make $30 muffins with tiger nut flour you have to search the internet to find.

We understand that everyone can use an improvement in nutrition.

Yes, everyone. Even people who have better diets than we may have ourselves at times. More diversity in the diet, more personalization based on nutrition markers and microbiome, and sometimes finding a food that is considered healthy is actually a sensitivity for you. We also understand that dietitians are the experts in nutrition.

We support you.

Our programs don’t really leave room for you to get too far off track. With regularly scheduled doctor and dietitian visits along with direct messaging access, we are checking in with you, troubleshooting, and helping you navigate the inevitable ups and downs on a wellness journey. Being virtual also helps you attend all of your sessions even if you are traveling, have a busy work day, or just don’t want to get out of your PJs. Plus, you can show us your pantry items and we can meet your dog!

We have the tools to help you succeed.

Over the years, our team of doctors, dietitians, and chefs have written food plans, stress management tools, vetted the best supplements and even tested members' biomarkers on them. We cared so much about seeing people succeed that we built digital meal plans and recipes using our patented Root Plate™ nutritional chart and method with meals taste tested by hundreds of members.

We have a proven process.

No worries about what to expect here! We’ve been improving our membership program for the last 5 years.

How Will Root Be Impactful? (A core value for us!)

We know historically functional medicine has been expensive and inaccessible due to very low numbers of certified physicians, and is often a guessing game as to what to expect across different practitioners. As an emerging field over the past decade, there hasn’t been much consistency or validation to help people choose the type of functional medicine doctor or program for them. Instead, people have been left to randomly choose between completely different types of practitioners, where one experience could be vastly different from another, with very different outcomes as well.

We are changing the functional medicine experience.

We’ve been refining our signature programs over the past 4 years, tracking symptom improvements, lab result improvements, and outcomes like:

","contentType":"icon"}" data-trix-content-type="icon" class="attachment attachment--content">

Improved digestion/gut health, diarrhea, constipation, and bloating

","contentType":"icon"}" data-trix-content-type="icon" class="attachment attachment--content">

Improved acne and rashes

","contentType":"icon"}" data-trix-content-type="icon" class="attachment attachment--content">

Restored regular menstrual cycles

","contentType":"icon"}" data-trix-content-type="icon" class="attachment attachment--content">

Pregnancies after being told unexplained fertility

","contentType":"icon"}" data-trix-content-type="icon" class="attachment attachment--content">

Reversed autoiummune symptoms

","contentType":"icon"}" data-trix-content-type="icon" class="attachment attachment--content">

Improved mood and brain fog

and more...

The result of our work the last few years is a proven process that has helped thousands of people whether through our 1:1 consultation programs or by the extensions of that in our food as medicine, supplement protocols, and online education and downloads.

We are making functional medicine not only accessible in the way it fits for your lifestyle, we also make it doable.

Root programs available nationwide:

Our Functional Medicine Membership Program and our third-party tested supplements.

Root Foundational Supplement Bundle

A wellness starter pack

$133.00

We're always rooting for you!

Get to the Root at Home

Curious about where you should start your functional medicine journey?

Take our Get to the Root Quiz so you can start working towards reversing disease and optimizing your health at the Root cause.

Take the Get to the Root Quiz

How to Activate the Vagus Nerve

Root Functional Medicine — Mon, 16 Jan 2023 00:00:00 -0500

The vagus nerve is a lesser known, but crucial, contributor to overall health and wellbeing. In this article, we will discuss functions of this important communication pathway and provide tips on how to activate your vagus nerve to reduce stress levels and optimize your health.

What is the vagus nerve?

The vagus nerve connects your brain to the rest of the body and is often called the body’s “superhighway.” It is an essential part of your parasympathetic nervous system, which is a group of nerves responsible for relaxing your body after a stressful or dangerous period. This system controls involuntary functions like digestion, heart rate, mood, and your immune response. It is the countermeasure to your sympathetic nervous system which controls your “fight-or-flight” stress response.

What is vagus nerve activation?

Vagus nerve stimulation refers to a medical procedure in which an implantable device is placed in your neck to provide electrical impulses to your brain. True vagus nerve stimulation is approved to treat certain types of epilepsy, depression, and people rehabilitating from a stroke. This type of stimulation is obviously more intrusive and for specific medical uses. However, you can also activate your vagus nerve with certain daily practices to calm your body and improve your response to stressful situations.

Managing your stress can lower cortisol levels and benefit almost any health condition in some way. Specifically, lowering stress levels can benefit conditions like irritable bowel syndrome, mood disorders, and autoimmune diseases.

How to activate your vagus nerve

In general, stress inhibits the vagus nerve. Lowering stress through effective management techniques is crucial to support this important nerve connection. Plus, by regularly activating your vagus nerve, you can train your body to relax more quickly and efficiently after a stressful event.

Slow, deep breathing

It’s no coincidence that taking a slow, deep breath during a stressful moment lowers your heart rate and relieves stress-related tension. Deep breathing is effective in calming the body because of its ability to activate the vagus nerve.

Box breathing is a simple technique to implement this practice:

Close your eyes.
Breathe in deeply through your nose while slowly counting to four in your head.
Gently hold your breath while counting to four again.
Begin to slowly exhale through your mouth for four seconds.
Hold your breath at the end of the exhale for another four seconds before taking the next inhale.

Repeat this process for three to four rounds or as long as desired.

Meditation and mindfulness

Similarly, meditation is suggested to activate the vagus nerve and consequently improve mental health, overall well-being, and quality of life (1). Meditation is a state of heightened awareness which connects the body and mind. The most common form of meditation is referred to as mindfulness meditation. All types of meditations take a bit of practice, as we are not usually accustomed to sitting still without noise or distractions. However, even five minutes of meditation or mindfulness may provide benefits to your stress response and vagus nerve. Remember, the goal of mindfulness, specifically, is not to “turn off your brain” but to pay attention, on purpose, and in the present moment. For ease and convenience, we often recommend mindfulness apps like Headspace or Calm.

Yoga

Mind-body exercises, like yoga or tai-chi, also activate your vagus nerve by incorporating slow, intentional movements with breathwork. Fortunately, smartphone applications and YouTube make yoga more available and affordable.

Music

Humming and singing produces vibrations that massage the part of your vagus nerve that passes by your vocal cords. Some people may unknowingly hum quietly during stressful moments as this is the body’s way of activating your vagus nerve to relax the body! Try humming to a calming song on your next morning commute.

Vagus nerve and gut health

The vagus nerve serves as the primary communication pathway between your brain and your gut, so it’s important to discuss its role in gut health as well. You need proper vagus nerve function in order for your gut to work properly.

For example, the vagus nerve plays a significant role in:

Controlling your appetite
Stomach acid production
Pushing food through the GI tract via the migrating motor complex
Promoting regular bowel movements

The main role of your vagus nerve is to help the body “rest and digest.” Poor vagus nerve function is associated with gut conditions like inflammatory bowel disease and irritable bowel syndrome (2). Stress further inhibits your vagus nerve function and can worsen digestive symptoms. This is why we always evaluate stress levels in our members, especially ones who report unwanted GI symptoms or have known digestive disorders. We may recommend interventions, like the ones above, to activate your vagus nerve. In some cases, we may also recommend our Motility Support supplement. Similar to the vagus nerve, ingredients like ginger and artichoke leaf extract support the peristaltic movement of food through the GI tract. Efficient movement of food may reduce constipation and bloating.

Motility Support

Keeps Things Moving

$44.00

Key Takeaways

Your vagus nerve connects the brain to the rest of your body and helps you relax after a stressful experience. Proper vagus nerve function is crucial for optimal gut health. You can regularly activate your vagus nerve by reducing stress levels with box breathing, meditation, yoga, and humming.

Become a Member and Order Labs

Even low levels of chronic stress can impact both your physical and mental health. This insightful test evaluates your cortisol (stress hormone) response at six different times throughout the day, allowing you to implement targeted interventions based on data rather than guesswork.

Learn More

30 Plants a Week Checklist

Root Functional Medicine — Mon, 27 May 2024 00:00:00 -0400

Your gut is home to trillions of microorganisms which play a pivotal role in your overall health, influencing everything from immune function to your mood. One simple yet transformative principle that benefits your gut microbiome is eating more plants and diversifying your diet.

In this article, we’ll discuss the research and rationale behind the popular trend of eating 30 plants a week with a free checklist.

Why is Gut Diversity Important?

Your gut bacteria interact with your body in various ways to aid digestion, support the immune system, regulate metabolism, and more. A healthy gut contains a bountiful and diverse community of gut bacteria and allows for proper digestion and absorption of nutrients from food.

A diverse microbiome also protects you against harmful pathogens and inflammation. In fact, research suggests that a lack of diversity in gut bacteria is associated with an increased risk of various health conditions like polycystic ovary syndrome, inflammatory bowel disease, autoimmune disease, and even mental health disorders (1, 2, 3).

By eating a wide range of plant-based foods, you supply your gut microbiome with the diversity it craves, promoting a healthier balance of bacteria and potentially reducing the risk or severity of disease.

Benefits of 30 Plants a Week

In 2018, scientists published a study showcasing results from the American Gut Project (4). The subjects of this study shared information about their eating habits and provided a stool sample. Participants who ate 30 or more plants per week were more likely to have higher levels of good gut bacteria than those who ate 10 or less plants per week. The stool samples of the 30+ plant group also showed higher levels of healthy chemicals produced by gut bacteria.

Let’s review a few more benefits of eating 30 plants a week, beyond the impact on healthy gut bacteria.

Dietary Fiber

Eating fiber-rich foods ensures the survival and growth of good gut bacteria which then provide benefits like reduced inflammation, healthy estrogen metabolism, regular bowel movements, and more. You should aim to eat 25-35 grams of fiber per day.

Not only does fiber prevent constipation and promote regularity, but it also helps regulate blood sugar, promotes healthy cholesterol levels, and supports weight management by promoting feelings of fullness. By aiming to eat 30 different plants per week, you naturally increase your fiber intake, reaping these health rewards.

Phytochemicals

Eating 30 plants a week provides the body with more phytochemicals, which are natural compounds found in plants that offer desirable health benefits. It is the phytochemicals that give plant-based foods their unique color. For example, lycopene and beta-carotene are phytochemicals found in red foods, like tomatoes. Anthocyanins are found in blue and purple foods, like berries, and quercetin is found in brown and white foods, like quinoa and beans.

The popular phrase "eat the rainbow" lies in the concept of eating a diverse range of plant-based foods, each boasting a unique color and array of phytochemicals.

By incorporating plants of various colors into your diet, you provide your body with a broad spectrum of phytochemicals, maximizing their potential health benefits.

Culinary Techniques

Eating 30 different plants a week may demand some extra effort in food preparation, but it doesn't have to be daunting. Experimenting with new foods allows you to explore diverse cooking techniques, experiment with spices and herbs, and refine your culinary skills. This is invaluable because it often leads to surprising discoveries. For example, steamed brussels sprouts offer one taste and texture, but when roasted and topped with savory parmesan cheese, toasted pine nuts, and balsamic vinegar, they become a completely different vegetable, showcasing the transformative power of cooking methods and flavor combinations.

What is Considered a Plant?

Many people mistakenly assume that the 30 plants a week checklist only includes fruits and vegetables. However, nuts, seeds, legumes, and whole grains are also considered plants and play a key role in optimizing gut health and diversity. Plus, these foods offer additional benefits like anti-inflammatory fats and satiating complex carbohydrates.

To reap the most benefits out of eating 30 plants a week, we also recommend incorporating our PFC method. This approach uses an acronym to guide your meal planning, emphasizing the inclusion of foods with protein, fat, and fiber-rich carbohydrates in every meal and snack. This strategy provides you with essential macronutrients to keep you full and satisfied. Plus, the PFC method prevents the exclusion of entire food groups, promoting balanced, diverse, and sustainable eating habits.

Tips to Improve Diet Diversity

Humans are creatures of habit, and this affects eating habits as well. Diversifying your diet may take some effort at first to expand your palate, cooking skills, and recipe collections. Here are a few actionable tips to help increase the plants in your diet and diversify the foods you enjoy each day.

Expand whole grain options with foods like quinoa, farro, and steel cut oats.
Diversify protein sources with plant-based options like beans, lentils, tofu, and nuts.
Find creative swaps, like replacing overnight oats for chia seed pudding or spaghetti noodles for chickpea pasta.
Consider innovative smoothie additions like frozen cauliflower, avocado, or ginger root.
Buy various nuts in bulk and store excess in the freezer for later use. Top your salads, oatmeal, or yogurt with different nuts each time.

Key Takeaways

Following a 30 plants a week checklist can support the diversity of your gut microbiome and promote optimal health from the inside out. Remember, it's not about perfection—it's about progress. Even if you fall short of 30 different plants a week, every time you choose to incorporate a plant into your meal, your gut is reaping the benefits.

Get started with our Free 30 plants Per Week Tracker

Every time you choose to incorporate a plant into your meal, your gut reaps the benefits. This simple yet valuable tracking sheet allows you to establish a baseline of your plant intake so you can set goals and work towards consuming 30 plants per week over the course of a month.

Functional Medicine for Insomnia

Root Functional Medicine — Mon, 28 Aug 2023 00:00:00 -0400

In a fast-paced world where stress, technology, and demanding lifestyles have become the norm, more people are suffering from insomnia. According to the American Sleep Association, approximately 30 percent of adults in the United States experience symptoms of insomnia, with 10 percent of the population suffering from chronic insomnia.

In this article, we’ll discuss a different approach for treating this sleep disorder using functional medicine for insomnia.

What is Insomnia?

Insomnia is diagnosed when an individual has difficulty falling asleep, staying asleep, or experiencing non-restorative sleep. The consequences of chronic insomnia extend beyond tiredness and can lead to mood disturbances, a weakened immune system, sugar cravings, and an increased risk of chronic conditions such as heart disease and type 2 diabetes. Sleeping less than six hours a night may also increase levels of CRP, a marker for inflammation.

Root Causes of Insomnia

Functional medicine focuses on identifying and addressing the underlying factors contributing to a condition. When it comes to insomnia, several root causes are often considered:

High Cortisol

Cortisol is a stress hormone produced in varying levels throughout the day. Your cortisol levels should be lowest right before bedtime. However, the relentless demands of modern life can lead to chronically elevated cortisol levels and interfere with the body's ability to relax and fall asleep.

The most crucial intervention for balancing cortisol levels is to implement realistic habits to lower stress. Daily meditations, deep breathing exercises, journaling, and walking are all helpful techniques to lower cortisol levels over time. We may also recommend an adaptogen supplement, like ashwagandha, that has proven benefits for lowering cortisol levels and improving sleep quality and quantity (1, 2).

Low Progesterone

Progesterone is a female reproductive hormone with calming benefits known to lower anxiety and promote healthy sleep. Your body must ovulate in order to produce progesterone. If you have conditions like polycystic ovary syndrome, you may have irregular ovulation that leads to long or irregular menstrual cycles. This can contribute to chronic insomnia. However, some women may have regular ovulation and periods but still suffer from a progesterone deficiency. In this case, you may notice worsening insomnia before your period begins.

To correct a progesterone deficiency, you must first support healthy ovulation each month by eating a whole food diet balanced with protein, fat, and fiber-rich carbohydrates. We may also recommend using supplements like Ovasitol to promote healthy insulin levels. Implementing lifestyle changes to lower stress levels is also key to supporting adequate progesterone production.

Ashwagandha

Feel calm & relaxed with this powerful adaptogenic herb

$49.00

Sleep Apnea

Sleep apnea is a serious sleep disorder in which breathing stops repeatedly, sometimes hundreds of times, throughout the night. There is a researched link between sleep apnea and insomnia. In fact, if you have one of these conditions, you have up to a 50 percent chance of also having the other (3).

Common symptoms of sleep apnea may include:

Loud snoring
Sore or dry throat upon waking
Restless sleep
Excessive daytime sleepiness
Waking up during the night gasping or choking
Morning headaches

Sleep apnea has devastating consequences if left untreated. For example, sleep apnea is associated with depression, high blood pressure, high cholesterol and blood sugar levels, and weight gain or difficulty losing weight. If you have insomnia and any of these symptoms of sleep apnea, we encourage you to speak with your doctor to see if they recommend a referral for a sleep study.

Sleep Hygiene

Improving sleep hygiene is a simple way to create a healthy foundation for falling asleep. Implementing these practices can support an optimal circadian rhythm and support healthy cortisol and melatonin levels:

Keep your bedroom dark, quiet, and at a cool temperature (around 65 degrees is ideal)
Go to bed and wake up at the same time every day to regulate your internal sleep clock
Take a hot bath or shower before bed
Avoid caffeine after noon
Avoid alcohol within three hours of bedtime
Avoid or limit screen exposure at least one hour before your scheduled bedtime. The blue light emitted by electronics can suppress your body’s natural production of melatonin by up to 50 percent!
Avoid eating within three hours of bedtime
Include a protein, fat, and fiber-rich carbohydrate with each meal to ensure adequate blood sugar balance overnight

Like any habit, start small and make realistic changes over time to build a healthy foundation for sleep.

Sleep Supplements

A functional medicine treatment for insomnia may also use supplements as appropriate to treat the root causes of this condition.

Melatonin

Melatonin is an important hormone that helps to regulate your circadian rhythm. It should be highest right before bed in order to encourage sleepiness. Screens, stress, and lack of natural sunlight during the day may result in inadequate melatonin production. Besides sleep hygiene to correct these disturbances, we often recommend using 1 to 5 mg of melatonin per day to reset your circadian rhythm. However, try to avoid long term use of this supplement.

Root Sleep Support

Our Sleep Support supplement is a blend of calming herbs, like valerian root, and minerals, like magnesium, which promote quality sleep without causing drowsiness or the typical sleep “hangover.” Many of the ingredients in Sleep Support also aid in the production of a brain chemical called GABA, which helps you relax and get into a deeper sleep each night.

Magnesium

Magnesium is an essential mineral with calming properties and researched benefits for supporting restful sleep and reducing anxiety (4, 5). Unfortunately, most Americans fail to meet the daily magnesium requirements with their diet. Many of our members see great results when taking 200 to 400 mg of magnesium glycinate about one hour before bedtime.

Sleep Support

Sleep deep without the sleep hangover

$35.00

Filling Nutrient Gaps

Some evidence suggests that taurine, an amino acid, may have potential benefits for sleep. Taurine has calming effects on the central nervous system and interacts with a brain chemical called GABA to promote relaxation and reduce anxiety. Our Root Reset Powder contains 500 mg of taurine plus added vitamins, minerals, and protein to fill any nutrient gaps in your diet. We would suggest taking this earlier in the day, as part of a balanced diet full of protein, healthy fat, fiber, and bright colors.

Root Reset Protein Powder Chocolate

Protein with super powers

$79.00

Key Takeaways: Functional Medicine for Insomnia

Functional medicine addresses the root causes of insomnia and offers promising solutions for those seeking sustainable relief. Common root causes of insomnia include high cortisol levels, hormonal imbalances, and sleep apnea. By implementing the foundations of sleep hygiene, eating a whole-food diet, and supplementing as appropriate, you can take control of your sleep health.

A New Way to Access Functional Medicine

Order your own labs and get the support you need. With Root Access, taking charge of your health through a root-cause, data-driven approach has never been easier.

Become an Access Member

Why we should take stress seriously and 5 tips to manage it

Root Functional Medicine — Wed, 10 Oct 2018 00:00:00 -0400

We are seeing an epidemic of stress. Even people who appear to have it all figured out are really struggling on the inside with chronic daily stress. Busy people with jobs, families, and a social life are risking their health by being 100% on all day long.

Our bodies weren’t designed to be in a constant “fight or flight” status all day everyday. There is a natural ebb and flow to what our bodies can do. For example, historically, we could use a spurt of energy to run away from a tiger, and then rest until the next threat approached.

Today we are bombarded with constant tasks and no built-in break time at work or even between work and home responsibilities to recharge. This chronic secretion of our stress hormones is putting us at risk for chronic disease in insidious ways.

Studies show that high social stress puts us more at risk for chronic disease mortality than smoking. And recently, JAMA published a study showing that life stressors increase our risk of developing autoimmune disease.

Stress leads to high blood pressure, trouble sleeping, weight gain, headaches, neck pain, interferes with our hormones balance, and it can even change the balance of gut bacteria.

The good news is that simple changes can help you get a handle on stress.

Here are 5 starting points:

Plan breaks. Maybe it’s a 5 minute break every hour (which has been shown to increase focus and productivity), or maybe it’s a break in between work and home, like low impact restorative Yoga to help you feel more present once your arrive home.
Schedule it out. Upgrade your to-do lists, which aren’t always helpful in actually accomplishing the to-dos. Instead, place each to-do item on your calendar, either on your daily, weekly, or monthly schedule with an assigned allotted amount of time that each task will take.
Breathe. Simply the act of slow deep breaths can calm stress in the moment. Try box breathing. Breathe in slowly through your nose for 4 count thinking about expanding your belly with your breath, hold for 4 count, breath out for 4 feeling your shoulders relax, and hold for 4 count. Repeat x 3.
Meditate. Studies have shown that spending 5-10 minutes can improve productivity for the day, and meditating twice a day can lower blood pressure by 5 points. Meditation can be as simple as sitting in a quiet room and listening to a meditation app like Headspace, Calm, Insight Timer, or 10% Happier.
Unplug. Disconnect from your devices to re-connect with yourself and your surroundings. Try putting yourself in airplane mode overnight or giving devices a rest for 24 hours over a weekend.

These tips don’t need a lot of effort or time, but they can require practice to get into the habit of doing. The health benefits are worth it as a simple daily habit can start to reverse the effects of stress.

References:

Song, H. Fang, F. Association of Stress-related disorders with subsequent autoimmune disease. JAMA. 2018; 319(23) 2388-2400.

Get to the Root at Home

Curious about where you should start your functional medicine journey?

Take our Get to the Root Quiz so you can start working towards reversing disease and optimizing your health at the Root cause.

Take the Get to the Root Quiz

Functional Medicine for Autoimmune Disease

Root Functional Medicine — Tue, 04 Apr 2023 00:00:00 -0400

Autoimmune disease is on the rise. However, many people suffer years without a diagnosis and remain dissatisfied with the conventional standard of care. In this article, we’ll review our approach to functional medicine for autoimmune disease to treat the root cause, reduce or eliminate your symptoms, and promote true healing in the body.

What is Autoimmunity?

An autoimmune disease occurs when the immune system creates antibodies to mistakenly attack the body’s own tissues. There are roughly 80 autoimmune conditions that affect people worldwide. Women are the most commonly afflicted by these conditions, however, gender ratios differ among specific diseases. For example, women are up to ten times more likely to suffer from Hashimoto’s thyroid disease compared to men (1). Most autoimmune diseases attack one type of tissue, gland, or organ, but symptoms can be widespread, specific, or a general sense of fatigue. Individuals with one autoimmune condition are more likely to eventually develop a secondary autoimmune condition as well.

A few of the most common autoimmune diseases in the United States include:

Hashimoto’s
Graves’
Rheumatoid arthritis
Psoriasis
Celiac disease

The exact cause of autoimmune disease is unknown, however, some researchers have proposed a theory known as the “autoimmunity triad.” This theory suggests that in order for an autoimmune disease to occur, three things must be present: a genetic predisposition, environmental triggers, and intestinal permeability (i.e. leaky gut).

Conventional Treatment

Like most conditions in conventional medicine, treatment is symptom-centered. For example, treatment of hypothyroidism caused by Hashimoto’s typically includes a thyroid medication known as Synthroid or levothyroxine. While levothyroxine may reduce thyroid antibodies (the hallmark feature of Hashimoto’s), this is not always the case. The presence of thyroid antibodies is used for diagnosing Hashimoto’s in conventional medicine but they are otherwise often ignored. Other autoimmune disorders may be treated by taking medications that suppress the immune system.

Functional Medicine for Autoimmune Disease

Functional medicine is an individualized and science-based approach to treating health conditions by finding the root cause(s) of your autoimmune condition. A functional medicine doctor will dive deeper to find “the why” behind your symptoms. In fact, some of our members do not even realize they have an autoimmune disease until we order appropriate tests confirming the diagnosis!

A functional medicine assessment for autoimmune disease is much more in-depth than a conventional approach. Our doctors & dietitians spend upwards of one hour with members in each visit to listen to your health history and symptom timeline. This gives you space to tell your full story, explain your symptoms, health goals, concerns, and any treatments you may have already tried. We also have access to and knowledge of a wider range of testing, like stool analysis and food sensitivity testing.

Instead of chasing symptoms and suppressing the immune system, a functional medicine approach to autoimmune disease typically involves:

1) Reducing inflammation
2) Healing the gut
3) Calming the immune response while supporting the body as a whole.

Here are a few foundational interventions we may recommend for an individual with an autoimmune disease.

Gut Health

More commonly known as a leaky gut, gut permeability is suggested to play a significant role in the development of autoimmune conditions. Dysbiosis (an imbalance of gut bacteria), inflammation, and infection, all compromise the health of your gut and significantly worsen or cause many symptoms.

Since impaired gut health is one of the main players in the development of autoimmune disease, a functional medicine plan almost always involves assessment, testing, and correction of any gut imbalances.This is why we often recommend a comprehensive stool analysis for members in our functional medicine program.

A functional stool test will assess your gut bacteria and evaluate for any signs of parasites, yeast overgrowth, inflammation, and more. This highly valuable information gives us actionable data to guide your personalized treatment plan that may involve a short-term elimination diet, lifestyle changes, and appropriate supplements, like those found within our Gut Health Bundle.

Gut Health Bundle

Our 3 most popular gut health supplements, bundled together for a 10% savings.

$182.00

GI Map

Your Gut Health, Fully Mapped

$399.00

Correcting Nutrient Deficiencies

Certain vitamins and minerals may be associated with the development of autoimmune disease. For example, vitamin D regulates genes involved with inflammation and immune response. Vitamin D deficiency may increase the risk of developing certain autoimmune diseases, like Graves’, psoriasis, Crohn’s disease, ulcerative colitis, and more (2). Alternatively, supplementing with vitamin D may reduce the incidence of autoimmune disease by 22 percent, according to one study (3). Because of its supportive role in supporting immune function, we include a vitamin D blood test for all of our members. Our Vitamin D supplement offers 5,000 units of vitamin D with added vitamin K2 to direct these nutrients into the bones for optimal use. Other nutrients we may test for individuals with an autoimmune condition include omega-3, magnesium, and zinc.

Nutrition

Your overall diet—as in the foods you eat—is a powerful tool in treating your autoimmune disease. An anti-inflammatory diet is particularly helpful in soothing the immune system, supporting the body with essential nutrients, and supporting gut health. While some people may need a temporary elimination diet to identify and/or remove food sensitivities (gluten being a common one in autoimmune disease), we help members make realistic and sustainable diet changes without unnecessary restriction. Our Root dietitians will collaborate with you to help implement these changes in a way that fits your lifestyle.

Vitamin D3 K2

The right dose & form in an easy to swallow capsule

$37.00

Omega 3

Fish oil that goes down easy and boosts Omega-3 levels

$59.00

Optimizing Your Environment

Do you spend most of your days in a stressful and sedentary environment? Are your meals usually eaten at your desk or on the go? While some of these factors are not necessarily modifiable (i.e. where you work), your lifestyle is a crucial component to a functional medicine treatment for autoimmune disease. We may recommend various interventions to optimize your environment like stress management techniques, vagus nerve activation, and stretching or movement breaks. Additionally, we may suggest cleaner swaps to reduce environmental exposures like using glass or stainless steel instead of plastic and evaluating your cleaning and personal care products. While all of this may sound overwhelming, our Root doctors and dietitians help our members make practical changes that make the most impact.

Key Takeaways

A functional medicine plan for autoimmune disease is a collaborative approach that treats the root cause of your symptoms by using in-depth assessments, personalized testing, and interventions to reduce inflammation through improving gut health, using food as medicine, and optimizing your lifestyle.

GI Map

Your Gut Health, Fully Mapped

$399.00

How to Increase Nutrient Absorption

Root Functional Medicine — Mon, 04 Dec 2023 00:00:00 -0500

Nutrient absorption is a crucial aspect of maintaining optimal health and providing the necessary vitamins, minerals, and other essential nutrients. In this article, we'll explore the various stages of digestion, the significance of gut health for nutrient absorption, and how to increase nutrient absorption for overall well-being.

The Digestive Process

The digestive process starts in the mouth, where food is broken down into smaller particles by chewing and mixing with saliva. Salivary amylase, an enzyme present in saliva, begins the breakdown of carbohydrates. This early stage sets the foundation for effective nutrient extraction later in the digestive journey.

As food travels through your esophagus and into your stomach, the cells in your stomach release acid to break down the food. This stomach acid is particularly important for killing any harmful bacteria from your food as well. Imbalances in the levels of stomach acid may cause conditions like bacterial overgrowth, acid reflux, and heartburn.

As food travels through the GI tract, nutrients are absorbed at different points. The small intestine is the primary site for absorption of carbohydrates, proteins, fats, vitamins, and minerals. Your small intestine pushes food along its nearly 22-foot long canal using wave-like muscle movements. The small intestine is where your pancreas, gallbladder, and liver release more digestive juices, bile, and enzymes to further breakdown your food for proper absorption into the bloodstream. Finally, the colon is responsible for absorbing water, digesting fibers, and processing waste to be eliminated through the stool.

Gut Health and Nutrient Absorption

The health of your gut plays a pivotal role in overall well-being and nutrient absorption. Let’s review a few conditions that may negatively affect nutrient absorption.

Low Stomach Acid

Adequate stomach acid is essential for breaking down food and preparing it for further digestion in the intestines. Low stomach acid may particularly affect the absorption of minerals, like calcium, magnesium, and iron. People with low stomach acid are also more likely to be deficient in vitamin B12. This is because adequate stomach acid is required for your body to effectively absorb this vitamin. Furthermore, individuals taking medications to lower stomach acid like omeprazole (Prilosec) or ranitidine (Zantac) are at an even greater risk of vitamin b12 deficiency (1). If you suspect low stomach acid, consider trying our digestive enzymes with betaine hydrochloride (the main component of stomach acid) with meals.

Digestive Enzymes - discontinued

REBRANDING SALE! We’re making room for our new look. Save 20% at checkout with code REBRAND20.

$43.00

Gallbladder Conditions

Your gallbladder plays a significant role in digestion by storing and releasing bile—a substance needed for fat digestion and the absorption of fat-soluble vitamins. Gallstones are hardened deposits that can form in the gallbladder, affecting bile flow. Gallstones may prevent or reduce the release of bile, leading to inefficient fat digestion and absorption of fat-soluble vitamins (A, D, E, and K). In cases where gallstones or inflammation become severe, the gallbladder may need to be removed. This procedure can alter the dynamics of bile release and also affect nutrient absorption.

Bitter foods and herbal bitters are known for their ability to stimulate the production of bile. Bile, stimulated by bitter foods, emulsifies fats, breaking them down into smaller particles for better absorption. When fat is better absorbed via bile, the body can then properly absorb fat-soluble vitamins.

Bitter foods to include in your diet include:

Arugula
Kale
Ginger
Dandelion greens
Endive
Gentian root (often taken as a supplement or tea)

Including bitter foods in your diet or taking an herbal bitter supplement before meals may support better digestion and nutrient absorption.

Dysbiosis

Your gut bacteria has a bidirectional relationship with vitamins and minerals. For example, certain nutrients can affect the diversity and composition of your gut microbiome. On the other hand, gut bacteria can influence nutrient absorption and even produce essential vitamins (like vitamin K and biotin).

In fact, one large study estimated that gut bacteria produce up to 65 percent of eight essential B-vitamins (2).

Dysbiosis is when there is an imbalance of gut bacteria. This can cause many other problems downstream, but it can also negatively affect nutrient absorption. Eating an anti-inflammatory diet rich in fruits, vegetables, nuts, seeds, and whole grains while limiting added sugar can support the growth of healthy gut bacteria. We also recommend one of our most commonly used probiotics, Root Spore Probiotic. Read more about our favorite soil-based probiotic.

Synergistic Nutrient Absorption

Certain nutrients enhance each other's absorption and effectiveness.

For example, vitamin C enhances the absorption of iron. If you want to increase iron or ferritin levels, pairing an iron-rich food with a source of vitamin C (like citrus or tomatoes) will optimize iron absorption and transport.

Furthermore, Vitamin D3 and vitamin K2 are crucial for bone health, as they work together to regulate calcium metabolism and direct calcium into the bones instead of the arteries. This is why we include vitamin K2 in our vitamin D drops.

Vitamin D3/K2 Liquid

Increased energy & improved mood is just a drop away.

$36.00

Key Takeaways: How to Increase Nutrient Absorption

In order to increase nutrient absorption, it’s essential to optimize each step of digestion. Properly chewing your food, supporting healthy stomach acid levels, promoting bile production with bitters, and fueling your gut bacteria with fiber-rich foods all work together to optimize nutrient absorption. Plus, some nutrients work better when eaten together, like vitamin C and iron-rich foods, and vitamin D and K2.

A New Way to Access Functional Medicine

Order your own labs and get the support you need. With Root Access, taking charge of your health through a root-cause, data-driven approach has never been easier.

Become an Access Member

HPA Axis Dysfunction Symptoms

Root Functional Medicine — Fri, 26 Jul 2024 00:00:00 -0400

In today's fast-paced world, stress has become an almost constant companion, and our bodies have a sophisticated system to manage it. However, when this system becomes imbalanced—whether due to chronic stress, poor lifestyle choices, or other factors—it can lead to HPA axis dysfunction.

In this article, we will explore HPA axis dysfunction, related symptoms, the impact of cortisol imbalances, and the testing methods used to treat this often-overlooked health issue.

What is the HPA Axis?

The Hypothalamic-Pituitary-Adrenal (HPA) axis is a complex pathway between three critical glands in the body: the hypothalamus, the pituitary gland, and the adrenal glands. Your hypothalamus and pituitary gland are located in the brain and your adrenal glands are located on top of each kidney. This system plays a pivotal role in regulating stress response, mood, digestion, immune function, energy storage, and more.

When the body perceives stress, the hypothalamus releases a hormone called CRH, which prompts the pituitary gland to secrete a different hormone called ACTH. This hormone stimulates the adrenal glands to produce cortisol, often referred to as the "stress hormone." Cortisol affects the body by regulating metabolism, reducing inflammation, controlling blood sugar levels, influencing memory, and helping the body manage stress.

In a healthy HPA axis, the hypothalamus senses high levels of cortisol in the blood and responds by turning down the stress response in what is called a “negative feedback” loop. However, chronic stress can cause the adrenals to keep pumping out cortisol. Over time, the feedback to your brain can be affected and lead to either high or low cortisol levels.

HPA Axis Dysfunction Symptoms

HPA axis dysfunction occurs when there is an imbalance in the regulation of these hormones, leading to either an overproduction or underproduction of cortisol. The most common symptoms of HPA axis dysfunction include:

Insomnia

Difficulty falling asleep or staying asleep is a common sign of HPA axis dysfunction. The body's natural cortisol rhythm is disrupted, leading to elevated levels at night when they should be the lowest. Unfortunately, poor quality sleep can further elevate cortisol levels thus feeding into a vicious cycle.

Mood Disorders

Anxiety, depression, irritability, and mood swings can all indicate HPA axis dysfunction. The imbalance in cortisol can affect neurotransmitters in the brain, leading to these mood changes.

Fatigue

Persistent tiredness that doesn’t improve with rest can be a hallmark symptom of HPA axis dysfunction. While this is often seen in low cortisol levels, individuals with high cortisol levels may report feeling “tired but wired.”

Digestive Issues

Cortisol plays a role in digestion, and an imbalance can lead to issues such as irritable bowel syndrome (IBS), bloating, and changes in appetite.

Weight Changes

Unexplained weight gain or loss can occur, particularly around the abdominal area. If you are experiencing difficulty losing weight despite diet and lifestyle changes, high cortisol levels may be an underlying cause.

Brain Fog

Difficulty concentrating and memory problems are common symptoms due to the impact of cortisol on brain function.

High vs. Low Cortisol Levels

Both high and low cortisol levels can lead to significant health problems. High cortisol levels can lead to symptoms like high blood pressure, rapid weight gain (especially in the face and abdomen), feeling “wired but tired”, and increased risk of diabetes. It can also exacerbate anxiety and interfere with sleep. On the other hand, symptoms of low cortisol include extreme fatigue, muscle weakness, weight loss, low blood pressure, and a decreased ability to handle stress.

Testing for HPA Axis Dysfunction

A cortisol test measures the level of cortisol in your body. Unfortunately, conventional medicine does not regularly support or fully understand how to treat HPA axis dysfunction. Learn more about the difference between conventional and functional medicine. As a result, most conventional providers and insurance do not provide cortisol testing. However, cortisol testing is an extremely valuable tool to evaluate for HPA axis dysfunction as a possible root cause of various symptoms (like those listed above).

Cortisol follows a circadian rhythm and rises quickly upon waking and lowers slowly throughout the day with the lowest point just before bedtime. Because of cortisol’s rhythmic pattern, testing at only one point in the day does not provide a full picture. Rather, collecting multiple data points throughout the day is the best way to accurately assess your cortisol pattern. For this reason, blood tests are not practical and would require multiple blood draws. However, saliva or dried urine samples offer a practical and accurate method for assessing cortisol patterns (1). When we need to further assess HPA axis dysfunction, we use a six point salivary cortisol test including CAR (cortisol awakening response). Root Access Members will be able to order this at-home kit starting October 2024.

Learn more about Root Access Membership - Beta Launching in October 2024

Key Takeaways

HPA axis dysfunction can significantly impact various aspects of health, from sleep and mood to digestive health and weight management. Understanding the symptoms and seeking appropriate cortisol testing can lead to effective management and treating the root causes of these symptoms.

Become a Member and Order Labs

Learn More

PCOS and Fatigue

Root Functional Medicine — Tue, 30 May 2023 00:00:00 -0400

Fatigue, or low energy, is one of the most common symptoms reported by women with Polycystic Ovary Syndrome (PCOS) in our membership program.

In this article, we’ll discuss the relationship between PCOS and fatigue, explain possible root causes, and provide actionable tips to treat your PCOS and improve energy levels.

PCOS and Fatigue: Root Causes

Before treating your PCOS and improving your energy levels, we must identify the underlying causes of your fatigue.

Insulin Resistance

Insulin is a hormone responsible for controlling blood sugar levels. When your cells become resistant to insulin, your body releases even more insulin and blood sugar levels remain abnormally elevated. About 70 percent of individuals with PCOS have some degree of insulin resistance, which can cause fatigue, difficulty losing weight, sugar cravings, and more.

Hypothyroidism

Hashimoto’s is an autoimmune thyroid disease involving chronic inflammation of the thyroid gland. It is also the most common cause of hypothyroidism in the United States. Women with PCOS are three times more likely to suffer from Hashimoto’s thyroid disease than women without PCOS (1). These two conditions share many symptoms, like fatigue, thinning hair, and difficulty losing weight. In fact, before diagnosing PCOS, it’s crucial to rule out Hashimoto’s hypothyroidism with a blood test. Read more about the relationship between PCOS and thyroid disease.

At Root, we actually wrote the first book in the U.S. on the connection between PCOS and thyroid conditions. The PCOS Thyroid Connection, by Dr. Erica Armstrong, is available on Amazon, Barnes and Noble online and more.

Vitamin D Deficiency

Women with PCOS are more likely to have low levels of vitamin D (2). In fact, some studies estimate up to 85 percent of women with PCOS have deficient or insufficient levels of this vitamin. Vitamin D is crucial for numerous functions in the body related to hormone balance and energy levels. Fortunately, supplementation in these scenarios can not only correct a vitamin D deficiency and improve energy levels, but may help treat other root causes of PCOS like insulin resistance and high androgen (i.e. testosterone) levels.

Anxiety

PCOS patients are about three times more likely to suffer from anxiety than the general population (3). Fatigue is a very common symptom of anxiety. Anxiety in PCOS may be related to low progesterone, high cortisol levels, or imbalances in gut bacteria.

How to Improve Energy Levels in PCOS

While the treatment plan for our members is always individualized based on an extensive clinical history and test results, here are a few common interventions we may suggest for an individual with PCOS and fatigue.

The Root Plate™ (PFC Balance)

An anti-inflammatory diet containing wholesome sources of protein, fat, and fiber-rich carbohydrates (PFC) improves your body’s sensitivity to insulin and balances your blood sugar levels. Our PFC method ensures you have all three macronutrients for sustainable meal planning to support healthy hormone and energy levels. Our Root Plate™ is a way to visualize the PFC method and encourage adequate intake of each macronutrient. To make your own Root Plate™ fill ½ of your plate with non-starchy vegetables, ¼ of your plate with fiber-rich carbohydrates, and ¼ of your plate with high-quality protein. Lastly, top off your plate with 1-2 tablespoons of healthy fat, like olive oil, avocados, nuts, and seeds.

Inositol

Root Inositol is a supplement designed for women with PCOS containing two vitamin-like compounds called myo and d-chiro-inositol. We recommend inositol for PCOS quite frequently in our practice because it treats one of the main root causes of PCOS symptoms: insulin resistance. Research suggests the main ingredient in Root Myo & D-Chiro Inositol can reduce insulin levels, promote regular periods in PCOS, and even improve your mood (4, 5, 6). Treating insulin resistance can boost energy levels by reducing sugar cravings and preventing blood sugar fluctuations.

Myo & D-Chiro Inositol

We’re making room for our new look. Stock up on Inositol and save 50% with code INOS50

$64.00

Correct Nutrient Deficiencies

In our membership program, we evaluate levels of crucial vitamins and minerals required for optimal energy like vitamin D, vitamin B12, magnesium, and iron, and replete as needed with food and supplements. As mentioned above, vitamin D is a fairly common nutrient deficiency in women with PCOS. Vitamin D supplementation is very individualized, which is why we like to order this test for our members. However, we find that most people require vitamin D supplementation throughout the year, especially during the winter months. You can find vitamin D in our Root Shop with added vitamin K2 to optimize absorption and utilization by the body.

Additionally, many women are prescribed a drug called metformin to treat their insulin resistance and PCOS. Unfortunately, taking metformin for longer periods of time may cause a vitamin B12 deficiency (7). This vitamin has many important jobs in the body like forming red blood cells to prevent anemia and optimizing energy levels. If you take Metformin, or have taken it in the past, you may have lower vitamin B12 levels and benefit from a B12 supplement. Root B-complex includes the most common B vitamin deficiencies (including B12) at effective doses and they are activated so the body can use them easier for energy.

B Complex

A blend of B vitamins all in ideal forms for efficient absorption.

$27.00

Vitamin D3 K2

The right dose & form in an easy to swallow capsule

$37.00

Sleep Hygiene

Poor sleep has significant health consequences for individuals with PCOS and is largely responsible for daytime fatigue. There are many possible causes of insomnia in PCOS. For example, if you suffer from horrible insomnia before your period, you may have low progesterone levels. Women with PCOS are also more likely to suffer from a serious sleep disorder, called sleep apnea, which largely impacts daytime fatigue. If you suspect you have sleep apnea, we encourage you to speak with your doctor to see if they recommend a sleep study.

Implementing habits for sleep hygiene sets your body up for better quality sleep each night. Reduce sleep disruptors, like alcohol, close to bedtime and avoid drinking caffeine after 1pm. Establish a regular nighttime routine and avoid electronic screens too close to bedtime. Many of our members also use our Sleep Support supplement to achieve more restful sleep.

Sleep Support

Sleep deep without the sleep hangover

$35.00

Key Takeaways

Many women suffer from both PCOS and fatigue due to insulin resistance, nutrient deficiencies, or other underlying conditions, like hypothyroidism. After identifying the root causes of fatigue, our Root doctors and dietitians help women implement individualized treatment plans which often include meal plans to balance blood sugar levels, specific food and supplement recommendations, and lifestyle modifications to optimize sleep quality.

Get to the Root at Home

Curious about where you should start your functional medicine journey?

Take our Get to the Root Quiz so you can start working towards reversing disease and optimizing your health at the Root cause.

Take the Get to the Root Quiz

Nutrients for a Healthy Immune System

Root Functional Medicine — Mon, 26 Aug 2024 00:00:00 -0400

Keeping your immune system strong is key to staying healthy and fighting off infections. While there are many ways to support your immune health, what you eat plays a major role. In this article, we’ll explore some essential nutrients and vitamins that can give your immune system a boost, along with why gut health and blood sugar balance matter too.

Essential Nutrients for Immune System Support

Let’s dive into key nutrients that support your immune system and explore how you can boost your intake using a food-as-medicine approach

1. Protein and Essential Amino Acids

Protein is crucial for the immune system as it provides the building blocks, known as essential amino acids, needed for the production of immune cells and antibodies. Adequate protein intake is vital for maintaining the structure, function, and regulation of the body's tissues and organs.

Best Sources: Meat, poultry, eggs, seafood, legumes, nuts, and seeds

2. Omega-3 Fatty Acids

Omega-3 fatty acids play a crucial role in supporting the immune system by regulating inflammation. These healthy fats help produce signaling molecules that control the body’s inflammatory response, which is key to maintaining a balanced immune system.

Best Sources: Fatty fish (salmon, tuna, sardines, mackerel), flax, chia, and walnuts

3. Vitamin A

Vitamin A is a fat-soluble vitamin that plays a critical role in maintaining the integrity of mucosal barriers in the respiratory and gastrointestinal tracts, which serve as the first line of defense against pathogens. It also supports the production and function of white blood cells.

Best Sources: Liver, Sweet potatoes, carrots, dark leafy greens, and red bell peppers

4. Folate

Folate is essential for the synthesis and repair of DNA and RNA, processes that are crucial for the rapid cell division and growth required by the immune system. Folate also helps in the formation of white blood cells, which are key players in the immune response.

Best Sources: Beef liver, spinach, Great Northern beans, asparagus, broccoli, avocado, peanuts, and lettuce

5. Vitamin B6

Vitamin B6 is involved in the biochemical reactions that produce antibodies, which are essential for fighting infections. It also supports the communication between immune cells, ensuring a coordinated response to threats.

Best sources: Pork, poultry, seafood, and eggs

6. Vitamin B12

Vitamin B12 is vital for the production of red blood cells and DNA synthesis. It also supports the nervous system, which has a direct impact on the immune system's ability to function optimally. Since vitamin B12 is only naturally found in animal products, vegans and many vegetarians often benefit from supplementation.

Best sources: Beef, salmon, egg, chicken, and yogurt

B12 Boost

One lozenge per day keeps the fatigue away.

$35.00

7. Vitamin C

Vitamin C is a powerful antioxidant that helps protect cells from damage caused by free radicals. It also enhances the production and function of white blood cells, which are crucial for defending the body against infections.

Best Sources: Red bell peppers, strawberries, citrus, kiwi

8. Quercetin

Quercetin is a powerful antioxidant found in many fruits and vegetables. It helps reduce inflammation, supports the immune system, and may even have antiviral properties. In addition to being found in certain foods, Quercetin is also found in Root Immune Support and Hista Pro.

Best Sources: Apples, onions, berries, broccoli, citrus fruits, and green tea

9. Vitamin D

Vitamin D plays a critical role in the activation of immune defenses. It helps the immune system produce proteins that trigger an immune response, such as antimicrobial peptides, which are part of the body's natural defense against pathogens. The majority of people benefit from supplementing with Vitamin D. Read more about our take on optimal levels of vitamin D in this article.

Best Sources: Salmon, mackerel, tuna, sardines, eggs mushrooms, and cod liver oil

10. Zinc

Zinc is crucial for the normal development and function of immune cells. It also acts as an antioxidant, helping to protect against damage caused by free radicals. Zinc deficiency can impair immune function, making the body more susceptible to infections.

Best sources: Meat, poultry, seafood, whole grain products, beans, nuts, and seeds

Root Immune Support contains a supercharged blend of immune supporting vitamins & flavonoids including Vitamins C&D, Zinc, NAC, and Quercetin. If you feel like you are constantly "fighting something off", Immune Support might be exactly what you are looking for.

Immune Support

Be that friend who never gets sick

$49.00

11. Vitamin E

Vitamin E is another potent antioxidant that helps protect cells from oxidative stress. It supports the function of T-cells, a type of white blood cell that plays a central role in immune response

Best sources: Sunflower seeds, almonds, hazelnuts, peanut butter, and tomato products (paste, sauce)

12. Iron

Iron is essential for the growth and differentiation of immune cells, especially lymphocytes, which are a type of white blood cell. It also supports the production of hemoglobin, which carries oxygen to immune cells, enabling them to function effectively.

Best sources: Liver, organ meats, beef, lentils, kidney beans, pumpkin seeds, and sardines

Along with increasing your intake of immune-supporting nutrients, it's also essential to focus on gut health and blood sugar balance when aiming to optimize immune function.

Blood Sugar & Gut Health

The Connection Between Gut Health and Immune Function

Your gut plays a significant role in immune health, with around 70% of immune cells residing there. A well-balanced gut microbiome helps your body differentiate between harmful and harmless substances. Supporting gut health with fermented foods, fiber-rich fruits and veggies, and protein can help keep your immune system in check. When gut health is compromised, it can lead to inflammation and make you more susceptible to illness. You can read more on our approach to gut healing here.

Blood Sugar Balance and Immune Health

Maintaining balanced blood sugar is also important for your immune system. Fluctuations in blood sugar can reduce the effectiveness of your immune response and increase inflammation. Eating balanced meals with protein, fiber, and healthy fats, along with limiting refined sugars, can help.

We suggest using our PFC (protein, fat, carb) method along with the Root Plate™ to make sure each meal and snack includes a protein, healthy fat, and fiber-rich carbohydrate. These three macronutrients work together to energize your body, stabilize blood sugar, and support a balanced, sustainable approach to meal planning.

Examples of some Root Plate™ Immune Supporting Meals:

5 oz Salmon (Protein/Omega 3’s) + Sweet Potato (Starch/Vitamin A) + Leafy Greens & Broccoli (Folate/Fiber/Non-Starchy Vegetables) + Olive oil (Healthy fat)

4 oz Grass-fed steak (Protein/Iron/B-Vitamins/Zinc) + Beans (Starch/Protein/Fiber/Folate)+ Leafy greens, bell peppers, & onions (Fiber/Non-Starchy Vegetables/Vitamin C/Quercetin) + Mashed Avocado (Healthy Fat/Fiber/Folate)

Key Takeaways

Supporting your immune system through proper nutrition is essential for maintaining overall health and well-being. By including a variety of immune-boosting nutrients in your diet, maintaining gut health, and balancing blood sugar levels, you can strengthen your body's defenses and enhance its ability to fight off infections. If you're seeking personalized guidance to optimize your immune system, our functional medicine doctors and dietitians are here to support you through the Root Membership.