In this episode Brittany and Tom talk about the importance of exercise and activity for physical and mental health. They discuss what the current exercise recommendations are for kids and adults and how far off the mark we are in America, leading to physical and mental decline.

They differentiate between the benefits of cardiovascular exercise, zone 2 versus HIIT training, as well as the dangers of neglecting strength training especially for women. There is a brief discussion of HRV- Heart Rate Variability and the impact of exercise on vagal tone.

This is an overview of the topic rather than a deep dive into any of the specifics that we will cover in later episodes.

In this episode, Tom and Brittany discuss the importance of sleep as one of the foundational Six Pillars of Health for kids and adults.

They cover why sleep is important, how much we all need based on age, and the potential ramifications of under-sleeping for both adults and kids.

Also reviewed are some medications and supplements for sleep and which ones are not recommended because of health concerns with regular use.

In this episode, Tom and Brittany give their "10,000 foot view" on basic functional medicine nutrition principles. The touch on issues with population studies of nutrition versus personalized "N of 1" approach, and how there has been some bad science in the past that sent us down the wrong path from a health policy standpoint.

They discuss the importance of dietary protein for overall health and metabolism and taking both protein quantity and quality into account. The vital role of fiber in our health is also reviewed, as well as the damaging effects of excessive sugar.

They make the point that dietary fat is not the enemy, but it pays to be selective about your oils. The importance of adequate long chain omega-3 versus short chain omega-3 in the diet is also reviewed.