Only 5% men and 9% of women are getting the recommended daily amount of fiber in the United States.[1] That’s almost 90% of the population not consuming enough fiber! To put this into perspective, in 2017–18 most Americans averaged 8.1…
This is a great, family-friendly weeknight meal – the sauce melds with the cauliflower rice in a way that even picky eaters shouldn’t care that it’s not actual rice. Or, if you’re cooking for one, it’s tasty enough that you’ll…
I am particularly interested in nutrient responsive genes, especially for altering the risk for and course of conditions such as breast cancer. Nutrient responsive genes, as their name implies, are those whose expression responds to their environment – specifically the…
Over the last decade, there has been an explosion of research looking at bioenergetics (energy metabolism) and the role our energy generators – the mitochondria – play in human health and longevity. In functional medicine, we’ve long been aware of…
Acute illnesses like seasonal colds carry a heavy socioeconomic burden and impact livelihood in many ways, taking a great toll on society including children, families, and the medical community. This results in increased direct costs (e.g., clinic visits, drug consumption,…
Midlife is an extremely active time epigenetically. Pro-inflammatory genes tend to become hypomethylated and get ramped up, tumor-suppressor genes can become progressively more silenced, genes that code for antioxidant and detoxification enzymes such as glutathione transferase (which also happens to…
Weight gain is one of the most frequently seen complaints during perimenopause and menopause. In this blog we will explore why that is and how the female body changes during this magical and yet confusing life stage. Menopause and perimenopause…
This is a quick and simple way to get in a large amount of your epinutrient-rich foods for the day and is my go-to breakfast and lunch combo. You can absolutely customize this to accommodate what you have in your…
In my first year of naturopathic medical school, stuck right in the middle of the standard basic science classes, was a class on hydrotherapy- evidence of how fundamental the use of hot and cold water as a healing modality was…
Last month, I was awarded the Rosalind Franklin Society Special Award in Science for my research on using a diet and lifestyle program to favorably change DNA methylation and reverse biological aging. I’m humbled and honored to receive this award,…
Mushrooms are a powerful, and often underutilized, tool for health and longevity. They provide important nutrients, including those used in methylation cycles- folate, choline, and zinc for example. Their bioactive compounds also act as DNA methylation adaptogens, with the ability…
Eggs are one of those controversial foods that we were warned against for almost half a century. However, recent years have seen both the American Heart Association and Dietary Guidelines for Americans reverse their restrictions on eggs and dietary cholesterol…
Breast cancer may affect as many as 1 in 8 women. It’s important for patients and providers to understand the role that estrogen detoxification plays in breast cancer so that they can make more informed mitigation and treatment decisions.
Dr. Fitzgerald’s latest research peer-reviewed publication (published March 2023 in the journal Aging) reports on a case series of women who followed a structured version of her 8-week bioage-targeting protocol. Collectively, the participants reduced their biological age by an average…
If you’re short on time, this is the perfect dish to prepare in advance to enjoy with your favorite protein for an easy and quick lunch or dinner. The recipe has been adapted from a family favorite, using cauliflower in…
When a team of scientists from EPFL, the Swiss Federal Institute of Technology in Lausanne, set out to thoroughly study the health benefits of pomegranates, they discovered something truly remarkable – the power of a postbiotic nutrient, Urolithin A (UA)…
After exercise, food sources of antioxidants (in other words, all the ingredients in this recipe) are fabulously regenerative for the body. This recipe is also chock-full of electrolytes (such as the potassium, chloride, and magnesium in cantaloupe and coconut…
The right kind of exercise is an anti-aging elixir that spins the biological clock in reverse: when you look at the lifestyle habits of healthy centenarians, a commonality among all of them is that movement is a foundational part of…
When we’re young, building a skin care routine is relatively simple: a face wash, moisturizer and sunscreen will do the trick. But as we grow older and develop visible signs of aging skin, choosing from the overwhelming array of mature…
In the fields of functional medicine, functional longevity and epigenetics, research is moving quickly – and so spending time delving into the scientific literature and discussing new findings with other experts in the field is essential. Last month, a new…