As I discussed last week, your metabolic function is one of the most important aspects of your health.

Why?

Because your metabolic function affects so many aspects of your health, as shown here (just scroll down a little).

And if your metabolic and mitochondrial function are not performing like they should, this can result in a plethora of symptoms that seem unconnected… but yet, they are.

But How Do You Measure & Know Where You Stand With Your Metabolic Health?

You can obviously use the scale as an indicator. But I’m sure you’ve known some people who are a thinner weight and have had a heart attack or stroke.

Another scenario is people often guess when their doctor runs basic labs. But these can give a “false negative”.

What I mean is their doctor tells them, “Everything looks normal!”, but the person doesn’t really feel great and feels “off”.

However, since an authority figure said they are “normal” they go about their life… until that not-so-great intuitive feeling catches up to them with significant symptoms or some major health event.

The key is to not guess.

You want to know.

I say, “test, don’t guess.”

The 5 Must Know Metabolic Tests

I had a friend who recently texted me and asked me what tests he should get to measure his metabolic health.

He wanted the essentials. Not a battery of tests.

I told him, “If I had to narrow it down and could only choose 5 labs, it would be these 5:”

For my paid subscribers, I cover:

• The 5 Essential Metabolic Tests

• I explain why these are essential, the rationale & where you want your numbers.

• Where you can order them for yourself, & bypass your doctor (if they refuse to order them on your behalf)

Get instant access to the above & many more benefits, for just a few dollars a month.

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Do you know what is significant about the above picture & today’s topic?

I’ll let you guess.

Take a moment.

The answer is… there is nothing about the pic that ties into today’s topic 😉

Frankly, I just thought it was a beautiful beach and wanted you to “focus” into the “distance” of your own health. You’ll see what I mean here in just a little bit 😎

But first, a little side-tangent…

If you do have any type of vision issues and notice your vision getting worse as the years go by, there are some natural activities/exercises you can do that can profoundly impact your vision.

I’m not going to write about them here today. But a patient of mine suggested the book Vision for Life: 10 Steps to Natural Eyesight Improvement by Meir Schneider, PhD. It’s a fascinating story of how he restored his own eyesight, and how his clinic now helps others with some incredible success!

The book teaches you how you can do the same for your eyesight & vision.

Now, let’s dive into today’s topic on where I believe you should focus…

Today is my birthday.

And when we think of birthdays, we often think of gift giving.

However, I want to give you a gift (hopefully) on my birthday to help you improve your health.

Over my last 20+ years in practice and helping 1,000’s and 1,000’s of patients, there is one topic that has become blatantly obvious over the years.

And frankly, I was never taught this is school.

It took years of observation & research to figure this out.

But I am now convinced your metabolic health is a cornerstone to having optimal health.

What I didn’t realize, and I think many still don’t realize (both patients & doctors), is that your metabolic health affects sooooooo many more aspects of your health than people make the connection to.

I believe most think their metabolic function is only about weight gain or weight loss.

Yes, it does affect your weight.

But metabolic function goes way beyond your weight.

And when I say “sooooooo many more aspects of your health”, I want to give you a visual representation.

All of the above health issues are proven in the research to be caused by metabolic dysfunction.

You can do some fairly quick PubMed searches and see ample amounts of research on each topic.

Now just think about your own life, and the above conditions. How many do you experience and deal with?

And maybe you don’t deal with any of them. Think about friends or family members who do.

When there is metabolic dysfunction, people usually do not just have one issue. They have multiple health issues caused by it.

The amount of money that is spent in “healthcare” trying to address the above issues is an INCREDIBLY LARGE SUM!

If you are dealing with any of these, think of the amount of money you are spending on doctors visits, medications, diagnostic tests, the amount of time involved addressing them… and the list goes on.

Think of it like the headpin when bowling.

If you hit the headpin correctly, you can knock down all the other pins at the same time.

Just imagine what your life would look like if you didn’t deal with the above issues you are trying to address.

• How much money would you save?

• How much time would you get back?

• How much higher quality of life would you have?

• How many more years would you get to live, to enjoy the people & experiences you enjoy?

As I write each week, “you only get one body to live this life in. Treat it well!”

I really mean that.

I see too many people who spend their “golden years” going from doctor to doctor for all their various health issues.

They never think they are going to end up there. But low and behold, they do.

Because they ignored the early warning signs their body was giving them.

They didn’t make the lifestyle changes they needed to, and should have.

Now they waste a lot of their “golden years (and literal gold) on health issues they shouldn’t even be dealing with.

So, if your body is giving you some signs that your health is not going in the right direction, I’m going to encourage you to look out in the “distance” a few years and imagine what your life is going to look like if you don’t make the changes you know you should make now.

Now imagine if you put some “laser focus” on improving and fixing your metabolism.

When you do this, the below is possible.

Why Can I Say This With Such Confidence?

Because this is EXACTLY what I’ve seen time & time again with patients, when they address the root causes to their metabolic dysfunction.

Here’s Some More Good News:

You have the same ability as them to change your health for the better!

Just like I’ve told patients countless times, I’m going to tell you the same, “Your body has an amazing ability to heal, IF you give it the right environment…and IF you give it that environment long enough.”

If you want better health & a much higher quality of life, I’d highly suggest putting your focus on fixing your metabolic health.

There is arguably no better return on your time, energy & effort.

Don’t Know Where To Start?

The quickest & easiest would be to start with my 6-Part Series. Here they are:

• Part 1

• Part 2

• Part 3

• Part 4

• Part 5

• Part 6

I go into all the details in those articles and provide actionable steps that you can begin implementing immediately.

Yes, it can turn around that fast. That is how remarkable your body is when you give it the right environment.

A Few More Upcoming Gifts For You

I’ve been working on some tools that I believe will help many of you take control of your health.

These tools are made to be super useful, practical, and begin producing results quickly for you.

There will be 5 of them:

• How to lower your blood sugars & A1c

• How to improve your heart health

• How to lower your inflammation

• How to improve your gut health

• How to improve your metabolism (I’m sure this one is not surprising!)

Oh ya, and they will also be free 👍👍

So, look for them in upcoming newsletters when I release them.

Your One Actionable Step This Week

If you want to have arguably the most impact on your overall health, begin fixing & optimizing your metabolic function.

It truly is a cornerstone to optimal health & a high quality of life.

REMINDER: You only get one body to live this life in. Treat it well!

Have a great week!

To your health,

~Dr. M. Brandon Pettke

Whenever you’re ready, there are 2 additional ways I can help you transform your health:

1) My Book: $19.99 USD

I originally wrote this for my patients. I was taught a lot of things wrong as a doctor. My patients also believed a lot of what I was incorrectly taught. However, I didn’t have the time to teach them what took me years to unlearn. So, I wrote a book for them. It’s now available for you. Metabolism 2.0- How To Lose Weight & Optimize Your Health, Using Real Food.

Purchase Book

2) Apply To Work With Me Directly

I’ve been fortunate to have tremendous success in the clinic with those who struggle with stubborn weight they can’t lose, low energy & gut dysfunction. I am now helping a select few people each month, outside of my clinic. I work with people across America & internationally. You Can Learn More About Who I Help & The Application Process Below.

Learn More About Applying

P.S. Thanks for reading! If you enjoyed this, feel free to share it with others.

I love helping people improve their health. And you never know what kind of impact you could make on someone’s life, with just a simple share…

Still Not A Subscriber?

You can go here to subscribe and be notified via email each time I write a new article.

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DISCLAIMER: This article is educational & informational only. This article is not intended as medical or healthcare advice. Nor is it intended to treat or cure any disease/condition. You should contact your healthcare provider directly, set an appointment with them & discuss your individual disease/condition. ​By applying anything mentioned in this article, it does not constitute a doctor-patient relationship between yourself and Dr. M. Brandon Pettke.

PCOS affects an estimated 170 million women worldwide.

Chances are, you or someone you love and know is affected by PCOS.

Often, it is communicated to patients that the prognosis for this condition is not favorable.

If we look at PCOS through the “old” lens and the “old way” of addressing the condition, then that is a fairly accurate statement. However, it is not a fully true statement.

In fact, women suffering with PCOS have a substantial amount of power and control to reverse this condition. Which I will explain, below.

Let’s dive in…

If you haven’t heard, about 2 weeks ago PCOS (Polycystic Ovarian Syndrome) was renamed.

More about that here in a bit.

First, let’s discuss “PCOS”…

For decades, women were told PCOS was an ovary issue.

They were also often told that PCOS was a condition that they would often live with the rest of their life, they could not overcome and reverse the disease, and the chances of remaining infertile the rest of their life was probable.

The truth is none of those are accurate. In fact, if I may be so bold, they are all wrong.

Once you understand the mechanisms of why someone has PCOS, you can take the steps to actually reverse it.

From a functional perspective, providers like myself always looked at it differently.

PCOS is not just about cysts.
It’s not just about irregular cycles.
It’s not just about fertility.
It’s a whole-body metabolic and hormonal signaling gone array. With some gut dysfunction “mixed in” as well.

The combination of these dysfunctions leads to the diagnosis of PCOS.

And as mentioned earlier, they renamed the condition to essentially what I have been saying for years.

I don’t think they actually listened to me 😉, it’s just the disease process and what is causing PCOS has:

1. become more obvious and

2. become more accepted

They renamed PCOS because “Polycystic Ovarian Syndrome” was never telling the whole story.

The new name for the condition is Polyendocrine Metabolic Ovarian Syndrome (PMOS). You can read about the official renaming from the Endocrine Society here.

Let’s break down the new name before I go any further:

Poly = Many

Endocrine = Hormones

Metabolic = Obviously, metabolic function…which is at a cellular level throughout the body

Ovarian = pertains to the ovaries in women

Syndrome = a grouping of symptoms

The name PMOS reflects what so many women are actually dealing with:

• Insulin resistance

• Weight gain

• Inflammation

• High androgens

• Acne

• Hair thinning

• Cravings

• Fatigue

• Anxiety

• Thyroid symptoms

• Cycle changes

• Fertility struggles

For these women, we must look at them as a whole person. And subsequently treat & address all of the dysfunction that is occurring in their bodies… simultaneously. Not just get myopic on their ovaries and the cysts found there.

We must ask things like:

• Why is insulin high?

• Why is inflammation present?

• Why are hormones disrupted?

• Are there associated gut dysfunction symptoms?

• Why is the nervous system stressed?

• Why is the liver overwhelmed?

• Why is the body storing fat instead of utilizing it for energy?

When you start asking questions like these, you can begin to connect the dots.

And when you “connect the dots”, you can then address the condition as a metabolic, endocrine, inflammatory, gut dysfunction, liver dysfunction and whole body issue.

You may be asking, “Ok, so if all these issues are occurring, where do I start!”

Great question. I’m glad you asked 😜

I’m going to give you 2 answers.

My First Answer

First, you’re going to want to know where you stand and what is the biggest driving force.

Frankly, you’re going to need to get some comprehensive lab work done by your doctor. Some of it you may have already had. However, I’m guessing multiple of the below are being left out.

Once you know where you stand, you can then target those areas of dysfunction first, so you can get the most positive change in your health.

Metabolic

• Fasting Insulin

• Fasting Glucose

• HbA1c

• A Full Lipids Panel

Hormones

• Total Testosterone

• Free Testosterone

• Estradiol

• Progesterone

• DHEA Sulfate

• SHBG

Thyroid

• TSH

• T4 Total

• T4 Free

• Free T3

• Reverse T3

• Thyroid Antibodies

Inflammation

• Vitamin D

• hsCRP

Iron Function

• Hemoglobin

• Ferritin

• Serum Iron

• Transferrin %

• TIBC

Stress

• Salivary Cortisol

These tests will give you a “baseline” of where you stand in each of the major areas that contribute to PMOS.

My Second Answer:

My second answer on where to get started is going to involve giving you some practical advice that you can begin today.

While everyone’s situation is a little different (hence, why I recommend getting baseline testing), there are somethings that are patterns among nearly every women suffering with PMOS.

I’d probably say THE most common issue I see across the board, is elevated systemic insulin.

There is a reason I listed “fasting insulin” as the very first test above 😉

Sadly, practically no doctor runs it on their patients because it is typically only run when there is a suspected pancreatic tumor (FYI, the pancreas produces insulin).

HOWEVER, fasting insulin is a fantastic functional metabolic test.

Your standard lab will have fasting insulin as “normal” if it is under 18.7 uIU/mL.

However, that is simply for helping diagnose a pancreatic tumor.

From a metabolic standpoint, you should be under 10.0 uIU/mL.

And optimally, you should have your fasting insulin between 2.5 and 5.0 uIU/mL.

Now, if I was a betting man, and you have PMOS, I would put a TON of money down that you have a fasting insulin above 10.0 uIU/mL.

It is that common with PMOS.

Why?

Because systemic elevated insulin drives:

• Metabolic dysfunction

• Which leads to weight gain

• Which further leads to hormonal dysfunction (of all kinds)

Elevated insulin also leads to:

• Elevated systemic inflammation

• Which contributes to gut dysfunction

• Which creates nutrient absorption issues

• Which leads to skin and hair issues… and a whole host of other issues

Ultimately, it’s a vicious cycle and it’s all connected.

Therefore, if I had to land on a single “cornerstone” that most all other PMOS issues are tied to, it would be elevated systemic inflammation.

For a practical step that you can begin taking today, it would be to begin improving and lowering your insulin levels.

“So, How Can I Fix My Elevated Insulin Levels?”

Another great question you are asking. 😉

Simplistically, there are 2 things you must do:

1. Decrease the items & conditions that elevate insulin

2. And when you do have a rise in insulin (we all do), you want to make sure that insulin can actually “unlock” the cells effectively, so the insulin does not stay elevated.

Blood sugars largely drive insulin response. But there are other factors that drive and elevate insulin as well.

It’s not as simple as “eat less carbs”. Yes, there are specific types of carbs that elevate blood sugars (and subsequently insulin) more, but I regularly have my patients with PMOS eat a substantial amount of carbs at each meal.

I won’t rehash everything here because I’ve already written about it extensively. But if I was going to point you to one article to home in on, it would the article I wrote entitled “The Quickest Way To Lower Inflammation Naturally: After 20+ Years In Practice, This Works The Best.”

That article is Part 2 of a 6-Part Series.

If you want to take it to a “whole other level”, I would then:

1. Read Part 4, and implement it

2. I would next Read Part 1, and implement it.

3. I’d read Part 3 after that, and implement it.

4. I would then read Part 5… and you guessed it, implement that

5. And finally, I would read Part 6 and begin doing what it says.

When you take the above step-by-step and do what they state, you WILL address your PMOS holistically.

For many, just these 6 steps will address their PMOS and reverse their condition.

There will be others who’ve had a thyroidectomy, or a partial hysterectomy, etc. and will need to work with a competent provider who can narrow down the hormonal issues, and use targeted therapeutics.

And on this note, I would suggest ALWAYS using bio-identical hormones if you do need hormone replacement therapy as one of your therapies to overcome PMOS.

I’ll Leave You With This….

Whether you’ve been recently diagnosed, or you’ve had PMOS/PCOS for decades, you can overcome the condition.

As I tell patients, “Your body has an AMAZING ability to heal, as long as you give it the right environment….and IF you give it that right environment long enough.”

The above articles I wrote are foundational to giving your body the right environment.

When you start there, you are building on a solid foundation that will stand the test of time.

Your One Actionable Step This Week

Begin addressing the root issues that drive PMOS.

Get tested and get a baseline of where you stand with the above listed tests.

Today, begin regulating your insulin and begin functionally lowering it. Use the above linked resources.

REMINDER: You only get one body to live this life in. Treat it well!

Have a great week!

To your health,

~Dr. M. Brandon Pettke

Whenever you’re ready, there are 2 additional ways I can help you transform your health:

1) My Book: $19.99 USD

I originally wrote this for my patients. I was taught a lot of things wrong as a doctor. My patients also believed a lot of what I was incorrectly taught. However, I didn’t have the time to teach them what took me years to unlearn. So, I wrote a book for them. It’s now available for you. Metabolism 2.0- How To Lose Weight & Optimize Your Health, Using Real Food.

Purchase Book

2) Apply To Work With Me Directly

I’ve been fortunate to have tremendous success in the clinic with those who struggle with stubborn weight they can’t lose, low energy & gut dysfunction. I am now helping a select few people each month, outside of my clinic. I work with people across America & internationally. You Can Learn More About Who I Help & The Application Process Below.

Learn More About Applying

P.S. Thanks for reading! If you enjoyed this, feel free to share it with others.

I love helping people improve their health. And you never know what kind of impact you could make on someone’s life, with just a simple share…

Still Not A Paid Subscriber? You Can Learn All About The Benefits Below

Subscribe now

DISCLAIMER: This article is educational & informational only. This article is not intended as medical or healthcare advice. Nor is it intended to treat or cure any disease/condition. You should contact your healthcare provider directly, set an appointment with them & discuss your individual disease/condition. ​By applying anything mentioned in this article, it does not constitute a doctor-patient relationship between yourself and Dr. M. Brandon Pettke.

You don’t want to get burned by the sun.

But what you put on your skin gets absorbed in your body.

So, the sunscreen you choose is important.

Sunscreens are notorious for containing toxic chemicals that affect your health.

Below, I’ll discuss those toxins & healthy options.

It’s the beginning of summertime.

The weather is starting to warm up. Next weekend is Memorial Day in the United States, and chances are you will be out in the sun much more during the coming months.

Sunlight has so many health benefits:

• Vitamin D production

• Stimulus for Melatonin Production (better sleep)

• Release of Serotonin In Your Brain (mood boosting)

• And so much more!

But too much of a good thing can cause issues.

Which brings me back to not wanting to get burnt during the summertime.

Many people resort to using sunscreens, just like my family does. However, I learned that many of them are filled with toxic chemicals.

These chemicals then get absorbed by your skin, into your bloodstream, where your body has to try and detox them. This obviously can cause unwanted health issues over time if your body has trouble detoxing.

If you have an MTHFR gene mutation you already have a disadvantage with detoxing.

So, when it comes to sunscreens and other lotions or creams you put on your body, you’ll want to make sure you are getting products that are not full of toxic chemicals.

Even though the FDA has approved all 6 of the chemicals I’ll discuss below to be used in sunscreen, they also report in their own studies that they are systemically absorbed into the body after use.

These studies also show that the ingredients can be detected on the skin & in the blood WEEKS after they’d last been used! You can’t make this stuff up! 🤪

These 6 Toxic Chemicals Can Cause

• Cancer

• Skin Allergies

• Hormone Disruption

• Impact Reproduction

• Decrease Testosterone

• Impact Human Development

For my paid subscribers, I cover:

• The 6 chemicals to look for in your sunscreen ingredients

• The details of how these 6 chemicals impact your health

• Provide you with the research

• And I will cover healthy alternatives & what my family buys

Get instant access to the above & many more benefits, for just a few dollars a month.

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About a month ago, I covered how your teeth are primarily made of hydroxyapatite, a calcium phosphate mineral that remineralizes enamel and keeps your teeth hard.

Here’s what I didn’t say explicitly, but probably should have: your bones are primarily made of the same thing, and if you are suffering with osteopenia or osteoporosis, you are not destined for weak and brittle bones.

About 70% of your skeletal bone mass is hydroxyapatite. Which means many of the things that cause weak, brittle and sensitive teeth, are doing the same slow damage to your skeleton… you just can’t see it in the mirror.

You go about your life normally until a routine scan shows your bones have quietly been losing density for years. Or worse, until you fracture something from an impact that shouldn’t have caused a fracture.

That’s the definition of osteopenia (early bone loss) and osteoporosis (advanced bone loss).

The conventional response and treatment?

A prescription drug that forces your bone cells to stop breaking down old bone, without actually building new bone.

The result is denser-looking scans but structurally weaker bone underneath… And that’s a longer conversation for another day.

Today’s article is about why bone loss happens and what you can actually do about it, starting this week.

Why Bone Loss Happens (The Short Version)

Bone is living tissue. It is constantly being broken down (by cells called osteoclasts) and rebuilt (by cells called osteoblasts).

When that remodeling balance tips in the wrong direction (more breakdown than rebuild) you lose density over time.

That imbalance is driven by 5 primary factors, and they’re all addressable:

• Vitamin D deficiency (most people have no idea their levels are dangerously low)

• Sedentary lifestyle (bones need mechanical stress to stay strong)

• Poor gut health (you can’t absorb what you can’t digest)

• Hormonal changes — the most underappreciated driver, and the primary reason postmenopausal women are disproportionately affected

• Nutrient deficiency — specifically, the minerals your bone matrix is actually made of (no, it’s not just calcium)

Most people are losing on multiple fronts simultaneously. And most doctors only address one (if any) at a time.

For my paid subscribers, I cover:

• The Vitamin D levels your doctor calls “normal” — and why they’re quietly accelerating bone loss

• The specific type of exercise that signals your body to build bone (and the one that doesn’t)

• Why your gut health may be the #1 hidden reason your bone supplements aren’t working

• The hormonal connection to bone loss — why postmenopausal women are hit hardest, what to test, and the case for bioidentical hormones

• The supplement I use most often in my practice for osteopenia and osteoporosis patients — and why it works when calcium alone doesn’t

Get instant access to the above & many more benefits, for just a few dollars a month.

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This past week, I made this post on X:

The response was quite a bit for a short post. Lots of comments, shares, DM’s, bookmarks and questions… and the same questions kept showing up:

How much should I take?

How long does it take to bring my levels up?

How often should I test?

Don’t I need to take Vitamin K too, so I don’t get calcification in my arteries?

So, let me break this down simply. Because getting your Vitamin D right is one of those things that is too important, basic, and foundational in order for you to have good health.

First, Let’s Talk About “Normal” vs. Optimal

Your lab report says 30–100 ng/mL is “normal”.

2 Problems:

1. It’s a cross section and bell curve of the average population. And the average person is deficient in Vitamin D…by a lot.

2. That range was designed to define the floor — the point at which you are technically not deficient enough to be diagnosed with a disease.

That is a very low bar.

So, again, if you are 32…you’re not “normal”. And you are certainly not in the optimal range.

Here’s what the research actually shows:

• Below 30 ng/mL — Deficient. Your immune system is struggling, your bones are suffering, and inflammation is winning.

• 30–50 ng/mL — Insufficient. You’re above the “deficiency” line, but nowhere near where your body thrives.

• 50–70 ng/mL — Acceptable. A minimal baseline for most healthy people.

• 70–99 ng/mL — Optimal. This is where your biology performs at its best.

• 100–125 ng/mL — Elevated. Worth monitoring and pulling your dosage back.

• Above 150 ng/mL — Too high. This is where real risk of arterial calcification begins.

The goal is 70–99 ng/mL. The minimum floor is 50 ng/mL. Most Americans aren’t even close to optimal.

Why This Matters So Much: Proper Immune & Inflammatory Response

There are a type of white blood cells called regulatory T cells (or “Tregs” for short).

Tregs are part of your immune system and regulate 2 main things:

1. A proper immune response

2. A proper inflammatory response

In order to work, Tregs have a receptor site on them that must bind to ligands. Think of the receptor site as a keyhole. And think of ligands as the key.

Just like a door, to unlock it, you must have the correct key.

So, in order for the Tregs to work properly (get “unlocked”), they must have the right “key”…and enough of those “keys”.

Here’s the interesting thing:

Remember those receptor sites on Tregs? They are receptor sites for Vitamin D.

Vitamin D is the “key” (literally and figuratively).

The Tregs are literally run by Vitamin D.

Insufficient Vitamin D levels… good luck on regulating a proper inflammatory response…. and good luck having proper immune responses!

This is important:

Tregs allow your body to turn away from going into chronic inflammation or an autoimmune condition, and instead responds with a normal inflammation resolving function and proper immune response.

Autoimmune Disease

This is where it gets serious.

Study after study shows that low Vitamin D is implicated in virtually every autoimmune disease we know of. In fact, over ~95% of autoimmune patients present with low Vitamin D levels at the time of their initial diagnosis (below 30 ng/mL).

That’s not a coincidence. That’s a pattern… and it’s physiology.

Some of the most common autoimmune conditions where low Vitamin D has been consistently identified include:

• Hashimoto’s Thyroiditis (the most common thyroid disorder in the U.S.)

• Rheumatoid Arthritis

• Multiple Sclerosis

• Lupus (SLE)

• Type 1 Diabetes

• Psoriasis and Psoriatic Arthritis

• Inflammatory Bowel Disease (Crohn’s and Ulcerative Colitis)

• Celiac Disease

• Ankylosing Spondylitis

• Sjögren’s Syndrome

If you or someone you love is fighting any one of these conditions, Vitamin D is not optional. It’s essential.

The Research: You Must Be Above 80 ng/mL to Reverse Autoimmune Disease

An incredible study published in January 2025 makes this crystal clear.

To overcome and reverse an autoimmune condition, Vitamin D levels must be greater than 80 ng/mL.

Not 50. Not 60. Greater than 80.

Below that threshold, the immune system cannot fully regulate itself. The inflammatory cascade continues. The disease persists… or worsens.

This is why so many people do “everything right” and still don’t get better. They are supplementing, but they are not supplementing enough to actually move the needle where it needs to be moved.

3 Additional Critical Takeaways From This Research

1. Above 125 ng/mL — Pull Back

If your levels come back above 125 ng/mL… and definitely if they are above 150 ng/mL… you need to reduce your dosage. This is the actual threshold where arterial calcification risk begins. Not at 80. Not at 100. At 150+ ng/mL.

2. You Probably Don’t Need to Buy Vitamin D + K2

There is a persistent myth that you must always take Vitamin K2 alongside Vitamin D3 to prevent arterial calcification. The research does not support this as a universal rule.

The calcification risk is not driven by a lack of K2. It is driven by Vitamin D levels that are excessively high (again, above 150 ng/mL). Stop spending extra money on K2 out of fear and start focusing on keeping your Vitamin D in the optimal range (70-99 ng/mL).

3. Stop Guessing. Start Testing.

You cannot optimize what you don’t measure. The only way to know where you stand, and whether your supplementation is actually working, is to test. Regularly.

FAQ’s On Vitamin D

Since the comment section lit up with these, let me address the most common ones directly.

Q: How much should I take?

It depends on how much you are in the sun. For most adults, 2,000–6,000 IU’s per day is a reasonable starting range. I personally take 6,000 IU’s daily because I am inside so much due to my work. This is what I use most frequently with patients as well. This takes most people into the 70’s ng/mL.

That said, the right dose for you depends on where your levels currently are. Someone sitting at 18 ng/mL probably needs 10,000 IU’s per day, and then re-test at 90 days. Someone at 42 ng/mL probably should start at 6,00 IU’s/day. And someone at 56 ng/mL should begin around 2,000 IU’s/day. This is exactly why testing first is so important, it takes the guesswork out.

Q: How long does it take to bring my levels up?

Expect 90 to 120 days of consistent supplementation before your levels meaningfully shift. Vitamin D is a fat-soluble vitamin, which means it builds up gradually in your tissues over time. It is not like taking a high dose Vitamin B12 and feeling more energy soon after. Be patient, be consistent, and retest at the 90-day mark. Most people see significant improvement in that window.

Q: What if my levels don’t move after 90 days?

A few things could be at play.

First, check your gut function. Do you have signs of discomfort after eating, bloating, excessive gas, constipation, diarrhea, heart burn or GERD? If so, you frankly may not be absorbing Vitamin D well (and other nutrients). I would point you to this article that I wrote, which outlines how to improve your gut health.

Second, look at your magnesium levels. Magnesium is required for Vitamin D metabolism, and many people are deficient in both.

Third, are you getting enough healthy fats? Some are still stuck on the “low fat diet” craze, and it is actually harming their health. Vitamin D is a fat-soluble vitamin. If you don’t have sufficient healthy fats, you can’t absorb Vitamin D well. While the Vitamin D supplement I personally use has a healthy fat for the carrier oil, you will still want to make sure you are getting sufficient healthy fats from your diet to optimize your absorption.

Q: How often should I test?

If you are actively trying to raise your levels, test every 90 days until you hit your goal range.

Once you are stable and optimized, 1-2X per year is sufficient to make sure you’re maintaining where you want to be. Testing in late fall or early winter is particularly useful since sun exposure, your body’s natural Vitamin D source, drops significantly during the months after.

Q: Is it possible to take too much?

Yes, but it takes more than most people think. Toxicity becomes a genuine concern when levels rise above 150 ng/mL consistently over time. At standard supplementation doses of 2,000–6,000 IU’s per day, toxicity is extremely unlikely. Taking 10,000 IU’s/day long-term can get you in the 125 ng/mL, or higher, range. But again, this is exactly why testing matters. It is the only way to know for certain.

3 Steps for Vitamin D

Step 1: Test Your Levels

Don’t wait on your doctor. Don’t rely on a routine annual physical that may or may not include this panel. You can order your own Vitamin D test right now for just $23.47 (United States Only).

No prescription. No waiting room. No hassle.

Step 2: Supplement Smart

Once you know your levels, supplement accordingly. I personally take 6,000 IU’s daily and recommend it to the vast majority of my patients.

The Vitamin D3 I use myself and with my patients is available at a price that is an incredible value for the quality. $21.99, and it lasts 5 to 6 months at 6,000 IU’s per day (United States only). That is about 9 cents per day to transform your health. It’s a no brainer.

Step 3: Retest in 90 Days

After 90 days of consistent supplementation, retest your levels. Adjust based on where you land. The target is 70–99 ng/mL. If you are dealing with an autoimmune condition, push closer to 80–99 ng/mL and stay there.

Wrapping It Up

The lab told you 30–100 ng/mL is the range. The system built a floor and called it “normal”. Your doctor told you 32 is “normal”.

You now know better.

Optimal is not “not deficient.” Optimal is the level at which your immune system runs proficiently, your bones stay strong, your inflammation quiets down, and your body finally has what it needs to heal.

That number is 70–99 ng/mL. And for those fighting autoimmune disease, that number is above 80.

Go test. Go supplement. And go get your health back.

Your Actionable Steps This Week

If you are dealing with chronic fatigue, persistent inflammation, or an autoimmune condition, don’t just manage your symptoms.

Aim to address a root cause of the problem.

In this case, Vitamin D deficiency.

If you feel like you need some specific & comprehensive guidance, I now work with people outside of my clinic. You can learn more about that below.

REMINDER: You only get one body to live this life in. Treat it well!

Have a great week!

To your health,

~Dr. M. Brandon Pettke

Whenever you’re ready, there are 2 additional ways I can help you transform your health:

1) My Book: $19.99 USD

I originally wrote this for my patients. I was taught a lot of things wrong as a doctor. My patients also believed a lot of what I was incorrectly taught. However, I didn’t have the time to teach them what took me years to unlearn. So, I wrote a book for them. It’s now available for you. Metabolism 2.0- How To Lose Weight & Optimize Your Health,
Using Real Food.

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2) Apply To Work With Me Directly

I’ve been fortunate to have tremendous success in the clinic with those who struggle with stubborn weight they can’t lose, low energy & gut dysfunction. I am now helping a select few people each month, outside of my clinic. I work with people across America & internationally. You Can Learn More About Who I Help & The Application
Process Below.

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DISCLAIMER: This article is educational & informational only. This article is not intended as medical or healthcare advice. Nor is it intended to treat or cure any disease/condition. You should contact your healthcare provider directly, set an appointment with them & discuss your individual disease/condition. ​By applying anything mentioned in this article, it does not constitute a doctor-patient relationship between yourself and Dr. M. Brandon Pettke.

Frankly, it’s been awesome and fulfilling to see the transformations in weight and metabolic health of these individuals!

In the clinic, statistically my patients lose 22.4 lbs. (10.1 kg) in the first 6 weeks of the program. I am also seeing this play out with the individuals I’m helping all across the globe. So, if you are wanting (and needing) to lose 20+ lbs (10+ kg) in the next 6 weeks, it is completely achievable.

But this process I guide people through is more than simply losing weight. It’s about addressing the root causes that lead to the weight gain & metabolic dysfunction. No gimmicks. No medications. No fads.

More specifically, I help those who have:

• Stubborn weight they can’t lose

• Low energy…or no energy

• Gut dysfunction issues (pain, discomfort, bloating, excessive gas, constipation, diarrhea, reflux/GERD/heart burn, etc.)

Here’s why I am emailing you: in the month of May, my schedule is quite busy with family obligations. I therefore have limited time to personally meet with individuals.

I always meet with people to determine if I think I can help them or not. So, if you’ve been contemplating about working with me to improve your health, I would take action today.

The first step is to apply. The second step (if accepted), is to then schedule a time where we can meet via Zoom.

It will be “first come, first served basis” so I would apply today if you are interested in getting help.

You can learn more about how to apply for free to work with me, by clicking the below button.

Learn More & Apply

To your health,

Dr. M. Brandon Pettke

Way too often patients are told the only way they can lower & manage their HbA1c (commonly referred to as “A1c”) is through medications.

This is completely false.

I have countless patients who have done otherwise.

Here’s What Most Don’t Realize: While the meds can help manage the blood work and blood sugar numbers, they never address the root issue.

So instead, patients are put on the perpetual merry-go-round of diabetes medications for the rest of their life.

Meanwhile their health slowly declines.

This is a problem at the cellular level.

Not just an issue with blood sugar.

To keep it simple, insulin resistance means the cell is resistant to the hormone insulin “unlocking the cell” and allowing glucose in.

If glucose has trouble getting into the cell, it will either:

1. Remain elevated in the blood stream (i.e. high blood sugar) or

2. The glucose will go and get stored as future energy (technically, called adipose tissue… a.k.a. fat).

This is why pre-diabetics and Type 2 Diabetics often find themselves overweight or obese.

As the years go by, the weight slowly continues to come on.

Again, because the meds never address the cellular dysfunction of insulin resistance… they are not designed to. This is key to understand if you want to truly heal, reverse your condition, and lower/get off your medications.

So, elevated glucose gets regularly stored as fat.

Address the root issue of insulin resistance, and you see MASSIVE turnarounds in:

• A1c lowering

• Weight loss

• Energy skyrockets

• The person feels so much better overall!

• They lower their diabetes meds… and eventually can get off them

I can’t tell you how many 100’s and 100’s of times this has happened over the years for patients. Patricia was one of them.

She’s 71 years young.

Has been a Type 2 Diabetic for 20+ years.

And in the first 90 days, she lowered her A1c by 2.2 points.

Oh ya, and also lost 29 lbs. (13 kg)!

When her primary care doctor saw her weight loss and new lab results, her doctor was literally jumping up and down ecstatic!

Why?

Because she had been working with Patricia for years and years with very little progress, using traditional approaches.

But luckily, there is a better way!

For my paid subscribers, I cover:

• The exact steps & directions I gave Patricia to achieve the 2.2 drop in A1c, in 90 days

• How I continued to guide her beyond the 90 days for even more improvement

• How she was able to lower her meds and get off many of them… including some non-diabetes medications she had been taking for years!

• Plus, how we dramatically lowered her total cholesterol, triglycerides, LDL cholesterol and more!

Get instant access to the above & many more benefits, for just a few dollars a month.

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I know the above subject line sounds to good to be true. I literally thought the same thing at first.

Especially when I heard that the treatment was a psychedelic.

I immediately thought about the psychedelic treatments and research that were being done in the 1960’s at Harvard, by Timothy Leary and Richard Alpert (later known as Ram Dass). They were quite controversial. So, I almost dismissed this psychedelic treatment… but I’m glad I didn’t!

If you’re skeptical like I was, I’d encourage you to read just a little more before you dismiss the idea all together.

I’m going to discuss PTSD, opioid addiction, alcohol addiction, depression, anxiety and more… all showing amazing success with this treatment.

And each of us probably know at least one individual suffering with one of the above issues. The below info could potentially set them free… and I am not over-exaggerating.

I’ll first start with PTSD…

Why I Investigated, Even Though I Was Skeptical

The primary reason I put my skepticism aside, is because I have many patients who are military veterans. I would say over half of them deal with some degree of Post-Traumatic Stress Disorder (PTSD). Some are so severe that they have nightly terrors which can be so bad, they literally convulse out of bed and land on their bedroom floor.

The reality is that we have over 20 veterans each day who commit suicide in this country. And often it is due to PTSD that has not been fully addressed.

I also have friends and acquaintances that I know who suffer with PTSD. Again, many have military experience.

Lastly, I know a former Marine sergeant who still keeps in fairly close contact with a lot of the soldiers he led. He regularly tells me stories of another one of his men calling him, on the verge of suicide, and he has to “talk them off the cliff.”

It’s all heartbreaking.

So, if there is a way these individuals could get some help (and relief), I thought it would be wise of me to at least investigate and see if there is something to the claimed success.

Again, I’m glad I did.

PTSD Explained Simply

My younger son asked me, “What exactly is PTSD?”

I’ll explain it to you, like I explained it to him.

Your autonomic nervous system functions and works without you needing to think about it. For instance, you don’t have to think to make your heart beat. It just does it automatically. Hence, your AUTOnomic nervous system. It also controls your breathing, digestion, etc.

Within your autonomic nervous system, there are 2 systems:

1. Your parasympathetic nervous system

2. Your sympathetic nervous system

Your parasympathetic nervous is referred to as your “rest and relax” nervous system. This is where you should live the large majority of your life.

Your sympathetic nervous system is referred to as your “fight or flight” nervous system. This should only be activated whenever there is an alarming or dangerous situation.

When it is activated, it’s called being in a sympathetic state.

Here’s an example:

Think if a loud barking dog ran up to you very quickly & aggressively. In an instant, your:

• Heart rate would raise

• Blood pressure would go up

• Pupils would dilate

• Breathing rate would increase

• Adrenaline would start flowing

• And a whole bunch more

Another example:

Have you ever been really stressed or really angry and said or did something that you typically wouldn’t say or do?

In that instant, you were in sympathetic state and your body reacted in ways that you typically would not act.

When someone suffers with PTSD, their nervous system is “stuck” in a sympathetic state.

Some can be milder, and others can be stuck in a severe sympathetic state.

This can take place after a single traumatic incident. And this can accumulate with multiple high stress and traumatic incidents.

In addition to their nervous system being “stuck” in this sympathetic state, they also have mental anguish. Instead of re-occurring good memories. Their mind gets “stuck” on replaying the traumatic events. And normal, everyday events can trigger these memories and their bodies go back to that immediate “flight or flight” state (like the angry, barking dog example above. It all happens in an instant.)

When you combine these two elements (and others), it can lead to a tough existence. This is why many have the associated anxiety and depression. Plus, many turn to substances like alcohol and other drugs to try and numb the pain.

It’s a vicious cycle that is difficult to watch someone live in.

And again, even though I was quite skeptical with my preconceived thoughts on psychedelics, it’s why I looked into the treatment when I first heard about it.

The Treatment & Research

The treatment I am referring to is called ibogaine (pronounced EYE-BO-GAIN). Most people have never heard of it. I hadn’t either until a little over a year ago when I first heard about it on this Joe Rogan podcast with W. Bryan Hubbard. Once you get through reading this article, if you have not listened to this interview, I would HIGHLY suggest doing so!

That initial interview is what raised my curiosity.

So, what is ibogaine?

Glad you asked 😉

Ibogaine is a plant-based medicine. It is a naturally occurring plant alkaloid with a history of use as a medicinal and ceremonial agent in West Central Africa. Ibogaine is the most abundant alkaloid in the root bark of the Apocynaceous shrub Tabernanthe iboga, which grows in West Central Africa.

Ibogaine has been used for centuries by the locals in this region of Africa.

Approximately 40 years ago, and individual who was addicted to heroin took ibogaine. Got rid of his addiction practically instantly, and had none of the withdrawal symptoms. This spurred a lot of the early clinical use and research around substance abuse (opiates, cocaine, alcohol, etc.).

This study in Nature was released in January 2024. It showed how veterans treated for Traumatic Brain Injury (TBI), with a magnesium-ibogaine combo, had significant improvements in symptoms. They also had no adverse side effects. Those with TBI’s regularly experience PTSD, anxiety & depression. Which all these improved in this study.

Then in July 2025, Stanford researchers published this study where they studied the MRI’s and EEG’s of veterans with long-standing TBI’s. They also measured before and after symptoms.

The Results- Only 1 Month After Ibogaine Treatment:

• 88% reduction in PTSD symptoms

• 87% reduction in depression symptoms

• 81% reduction in anxiety symptoms

• Improved concentration

• Improved information processing & memory/recall

• Decrease in impulsivity & rage outbursts

Nolan Williams, M.D. was one of the researchers in the study and stated:

Again, this study also found no adverse side effects for the patients being treated.

Multiple participants said the treatment was “lifesaving” and “it saved my life”.

While the mechanisms are still being studied, the ibogaine compound has neuroregenerative and repair properties that seem to “reset” the brain back to it’s “factory settings”. This would be the simplest and quickest way to explain what happens.

This is why patients over and over again state that they feel like they got their life back.

Ibogaine Helps Other Issues

As mentioned, ibogaine has successfully treated:

• TBI’s

• PTSD

• Treatment Resistant Depression

• Anxiety

However, ibogaine has successfully treated and helped many other conditions.

• Opioid Addiction (very successfully… more about this later)

• Cocaine Addiction

• Gambling Addiction

• Alcohol Addiction

• Chronic Traumatic Encephalopathy (CTE)

• Parkinson’s

• Multiple Sclerosis

• Lyme’s Disease

• Post-Surgical Brain Tumor Removal Complications

• And More

With a proper medical screening and diagnostics, ibogaine is very safe when properly administered by a medical provider.

Ibogaine is contraindicated for individuals with certain cardiac conditions including a prolonged QT interval, severe liver disease, active psychosis, schizophrenia, and those taking MAOI’s or certain psychiatric medicine.

*For those suffering with schizophrenia, I’d highly recommend reading and applying the book Good Energy by Chris Palmer, M.D.

Ibogaine’s Success With Opioid Addiction

Whether someone has an opioid addiction to prescription opioids (OxyContin, hydrocodone, Vicodin, tramadol, etc), heroin, fentanyl, or trying to wean themselves off methadone or suboxone, ibogaine has had amazing success.

In the last 5 years, 54,000- 80,000+ people die every year from opioid overdoses in America.

If it was listed separately on the CDC’s list, opioid overdoses would rank as #8 in annual causes of death!

The above numbers are just the people who die from opioids.

It’s estimated that approximately 5 million people are addicted to opiates in the United States! And even some estimates say as high as 8 million Americans are addicted to them!

No matter what the number ultimately is, it is a HUGE problem in the United States!

So just imagine, if 85% of those people could be freed of their addiction after 1 ibogaine treatment. They are literally overcoming their opioid addiction within 48-72 hours!

And with 2 treatments, there is over a 95% success rate to be freed from their addiction!

Just imagine what that would do for so many lives!

Each of those individuals’ lives have a ripple effect to the family, friends and community around them.

I had an aunt who had a neck surgery not go as planned. She had to have it re-done. Her neck was still not right and she was in a ton of pain. That led to pain killers (opioids). Which lead to harder drugs (heroin). Which eventually ravaged her body and she succumbed to cancer.

She had 5 kids she left behind. 3 of them were teenagers and younger when their mom passed. 2 of the 3 had addiction issues themselves as adults, with alcohol. I can only imagine what they experienced and saw in their youth had an effect on their own addictions. 1 of my cousins passed due to his alcoholism.

That ripple effect I mentioned… I saw it happen in real life. My aunt was my mom’s sister, and it affected my mom as well. Again, a ripple effect out to countless people.

With a treatment like ibogaine available, that could have been a completely different trajectory for multiple lives that were caught in the cascade.

The reality is, getting access to treatment is crucially important because it will positively effect so many lives….and that’s just here in America!

If you know someone who is suffering from opiate addiction, I again, will highly encourage you to watch this first episode of the Joe Rogan podcast with W. Bryan Hubbard & Rick Perry where they cover extensively how ibogaine helps those with opiate addictions.

Now, I’m going to cover the bad news and follow it with some good news…

First, The Bad News: The Primary Issue

Since 1970, ibogaine has been lumped into and designated as a Schedule 1 narcotic.

Which Schedule 1 narcotics contain drugs that have:

1. No medical purpose

2. Has a high probability of misuse

3. Are addictive

The first thing to know is ibogaine is NOT addictive. In fact, the opposite is true: it cures addictions! Notice I wrote “addictions”… it is plural… meaning, just about any addiction ibogaine has shown to have success with. And by what I just wrote, it clearly has a medical purpose.

Lastly, no one is using ibogaine recreationally.

So, in my opinion it should have never been classified as a Schedule 1 narcotic (which there appears to be some political reasons for that occurring. Arg! 😤)

Since it is classified as a Schedule 1, that means ibogaine (currently) cannot be taken legally in the United States.

However, the following countries have legal treatments for ibogaine to be used for medical purposes:

• Canada

• Mexico

• Australia

• France

• New Zealand

• Brazil

• Netherlands

• And More

However, Mexico is one of the most open countries for ibogaine medical treatment. People from all over the world seek treatment from licensed medical professionals in Mexico.

Why?

In Mexico, ibogaine is not scheduled and has very specific medical guidelines that physicians must follow.

There are multiple clinics in Mexico to seek treatment from. MindScape in Cozumel is one that has been in operation since 2019, with a very high degree of successful treatments. They have treated individuals from 40+ countries. If you are interested, here are 18 ibogaine treatment facilities in Mexico where you can do more research, including MindScape.

Here’s The Good News

After the first Joe Rogan episode on ibogaine in January of 2025 (when I first learned about ibogaine), there has been tremendous progress made.

A few short months later in my home state of Texas, there was legislation that was looking to be passed to fund clinical trials for ibogaine. At the “11^th hour” of the Texas 2025 summer legislative session, it was not looking good. $50 million in research funding for ibogaine was essentially going to be lost.

Then veterans Marcus Luttrell and Morgan Luttrell spoke to the Lieutenant Governor and got the vote pushed through for the funding. They shared their stories.

Specifically, Marcus shared how he had severe PTSD, could not withdraw from the opioid drugs (from his war injuries), and contemplated suicide heavily. He was literally living in misery before ibogaine.

With one ibogaine treatment 5 years ago, he states he got his life back again! He no longer has the PTSD, did not have any of the withdrawal symptoms from the opiates, and is living his best life these last 5 years!

You may recognize the name Marcus Luttrell from his best-selling book Lone Survivor and the movie Lone Survivor, where Marcus was played by Mark Wahlberg.

With the Luttrell brothers’ push, in June of 2025 the legislation passed in Texas to have $50 Million go towards doing clinical trials on ibogaine. These are necessary for FDA approval.

Then just about 2 weeks ago, on the 2^nd ibogaine episode of the Joe Rogan podcast, W. Bryan Hubbard and Rick Perry announced that 10 minutes before they came on the show, the amount of funding by Texas is now being raised to $100 million to fund research and help fast-track FDA approval.

The State of Texas is taking it upon itself to fund the clinical trials through the FDA process, for the benefit of the American people, and without any financial partnership with a drug company.

On top of that, just yesterday, on April 18^th 2026, there was an Executive Order signed.

Also, there was an additional amount of “at least $50 million” to be earmarked for research for Phase 1, 2 and 3 trials.

Finally, the executive order states that the Department of Health and Human Services (HHS) and the Federal Drug Administration (FDA) would work and collaborate directly with the Department of Veterans Affairs (VA) to increase clinical trial participation. Essentially, to get people treated to further prove the positive outcomes for full FDA approval, so ibogaine can be broadly utilized across the entire population.

With all this recent activity and positive movement, hopefully in the very near future, there can be access to ibogaine treatments nationwide. Allowing people to transform their life with this powerful treatment.

Your One Actionable Step This Week

If you know anyone suffering with the above health issues, please, share this with them.

If you are a military veteran, reach out to the VA about being involved in the ibogaine clinical trials.

If you need/want treatment now, research getting treated at one of the clinics in Mexico linked above.

Want to learn more about ibogaine? Watch episode 1 first, and then episode 2 here.

REMINDER: You only get one body to live this life in. Treat it well!

Have a great week!

To your health,

~Dr. M. Brandon Pettke

Whenever you’re ready, there are 3 additional ways I can help you transform your health:

1) My Book: $19.99 USD

I originally wrote this for my patients. I was taught a lot of things wrong as a doctor. My patients also believed a lot of what I was incorrectly taught. However, I didn’t have the time to teach them what took me years to unlearn. So, I wrote a book for them. It’s now available for you. Metabolism 2.0- How To Lose Weight & Optimize Your Health, Using Real Food.

Purchase Book

2) Apply To Work With Me Directly

I’ve been fortunate to have tremendous success in the clinic with those who struggle with stubborn weight they can’t lose, low energy & gut dysfunction. I am now helping a select few people each month, outside of my clinic. I work with people across America & internationally. You Can Learn More About Who I Help & The Application Process Below.

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3) Lastly, if you are not already a subscriber to my newsletter, you can click below, learn more & sign up.

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P.S. Thanks for reading! If you enjoyed this, feel free to share it with others.

I love helping people improve their health. And you never know what kind of impact you could make on someone’s life, with just a simple share…

DISCLAIMER: This article is educational & informational only. This article is not intended as medical or healthcare advice. Nor is it intended to treat or cure any disease/condition. You should contact your healthcare provider directly, set an appointment with them & discuss your individual disease/condition. ​By applying anything mentioned in this article, it does not constitute a doctor-patient relationship between yourself and Dr. M. Brandon Pettke.

For years we’ve been told we need fluoride to harden teeth.

It’s in nearly every toothpaste. In mouthwash products. There are even fluoride treatments available at dentists’ offices.

Even though this “health advice” has been conveyed for decades, does it actually work and is it healthy?

Spoiler alert: there are much more effective and safer alternatives than fluoride mouth products.

Recently, I covered in great detail how fluoride became a part of our water supply.

Over 70% of American municipal water supplies contain fluoride. Americans consume more fluoridated water than all other countries combined! And 96% of European municipal water supplies contain NO fluoride.

If fluoride was so great, why don’t many more industrialized nations add it to their water? Makes you wonder 🧐

The truth is that fluoride:

• Negatively alters your gut function

• Literally makes you less intelligent

• Disrupts your metabolism

• Doesn’t prevent cavities… yes, you read that correctly

• And can create an entire host of additional health issues

If you want to dive into the details of that article & how to avoid fluoride, you can go here and read it.

If Fluoride Doesn’t Prevent Cavities, What Should I Do?

Inevitably when I write about this topic, I get 2 common responses:

The first type of comments come from dentists.

Many dentists are adamant that the fluoride actually hardens teeth and prevents cavities. Many will still deny the clear evidence that fluoride in water has any negative effects on human health (and subsequently, no health issues in various oral health products).

Other dentists will admit that fluoride in water supplies should be avoided and not consumed because of the negative health implications. HOWEVER, they will still recommend that fluoride is healthy and beneficial in toothpaste to “harden teeth and prevent cavities”.

Their argument is that a person is not ingesting toothpaste and mouthwashes that contain fluoride, therefore it is safe.

I personally think this is quite a weak argument for several reasons, which I will elaborate on below.

The second most common comment (actually, it’s a question) is what to use instead of fluoride toothpastes and mouthwashes. People want to improve their oral health, keep their teeth as hard as possible, and prevent issues from occurring.

Today, I am going to cover all of those arguments, concerns and questions so you can make the healthiest choices for yourself.

For my paid subscribers, I cover:

• The science of what actually causes cavities (it’s not a deficiency of fluoride)

• What primary component of the enamel is your teeth actually made of (again, not fluoride 😉)

• How to actually prevent cavities & harden your teeth’s enamel (and skeletal bones)

• What non-fluoride toothpaste I recommend (and personally use)… it’s really great for sensitive teeth!

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Most of the people I help are not in an emergency or an acute health crisis. Modern, conventional medicine is GREAT for these situations.

I’m typically helping people who have a chronic set of symptoms and diseases that have been occurring for years.

When I look at helping an individual, I tend to look at it “through the lens of epigenetics.”

Now, you might be asking yourself, “What the heck does that mean!?”

Glad you asked 😉

Epigenetics is the field of science that studies how your environment affects your genetic expression.

For ease of explanation, imagine having a light switch on top of your genes that can either be flipped on or off.

What determines if these genes get turned “on” or “off” is your environmental inputs. This “on” and “off” description is more commonly referred to as genetic expression in the scientific literature.

This means your environment has a MAJOR impact on your health & quality of life!

When most people think of “environment” they think of pollution or something along those lines.

That’s not what I mean.

Your environment is:

• What you eat

• How you move

• What you think

• Your toxin exposure

• Your light exposure

• Your relationships

• Your financial health

• Your sleep habits

• How you breath

• Your spiritual health

I focus a lot of my writings & content on what you eat and drink.

When you get these right, they have arguably some of the biggest impacts on your health.

Why?

Because what your body is physically made from, from a molecular viewpoint, comes from:

• What you eat

• What you drink

• The air you breathe

• And what you put on your skin (which gets absorbed)

However, today I want to write about your spiritual health.

Whether you are Christian, Muslim, Hindu, Jewish, Buddhist, Agnostic, Atheist, don’t like religion, or anything else, I think you will find the following interesting (or at least I hope so!)

Today, as you may well know, Easter is celebrated around the world.

Easter is arguably the most important religious holiday of individuals following the Christian faith. It is the celebration of Jesus Christ’s resurrection from the dead (which is why today is also sometimes referred to as “Resurrection Sunday”).

My Below 3 Objectives:

1. I’m going to give you some background & history (for those who aren’t familiar with the Easter story).

2. Then I am going to provide 22 interesting connections.

3. Lastly, whatever your spiritual/religious background (even if you have none), how you can apply spiritual practices to your own life & health.

Background & Overview

The Christian Bible is divided into 2 parts:

The Old Testament and the New Testament. There are approximately 400 years between the last Old Testament writings, and the New Testament writings.

The Old Testament tells the story of God’s covenant relationship with the Israelites, highlighting creation, the fall, and the promise of redemption through a coming Messiah.

For Christians, the New Testament is the story of that promised Messiah (or “Chosen one”) who God sent. The New Testament details the life, teachings and works of Jesus Christ (FYI: Christ is not Jesus’s last name. Christ comes from the Greek word Christos, which means “Chosen one”…or Jesus Messiah). The New Testament emphasizes the fulfillment of God’s covenant promises through Jesus.

23 Interesting Connections

The New Testament is comprised of 27 books (which are comprised of 260 chapters). Of those chapters, 30 are dedicated to writing about Holy Week (the last week before Jesus’s death & resurrection). Indicating its importance.

Below are 23 Old Testament scriptures that are written approximately 500 years (or more) before Jesus’s life. They foretold what took place during Holy Week. To put that in perspective, America turns 250 years old this July 4^th. Which means the amount of time between the Old Testament writings and Holy Week, is over twice the time America has been a country!

Below I’ve provided the Old Testament scriptures that foretold of the Messiah, and then New Testament scriptures that correspond and describe the events during Holy Week. This way you can click and compare side-by-side.

1. Jesus would enter Jerusalem on a Donkey. Zechariah 9:9: Matthew 21:4-5

2. Jesus would be praised by little children. Psalm 8:2: Matthew 21:15-16

3. Jesus would be betrayed. Psalm 41:9, Zechariah 11:12-13: Luke 22:47-48, Matthew 26:14-16

4. Jesus’ price money would be used to buy a potter’s field. Zechariah 11:12-13: Matthew 27:9-10

5. Jesus would be falsely accused. Psalm 35:11: Mark 14:57-58

6. Jesus would be silent before Is accusers. Isaiah 53:7: Mark 15:4-5

7. Jesus would be spat upon and struck. Isaiah 50:6: Matthew 26:67

8. Jesus would be hated without cause. Psalm 35:19, Psalm 69:4: John 15:24-25

9. Jesus would be a sacrifice for sin. Isaiah 53:5-12: Romans 5:6-8

10. Jesus would be crucified with criminals. Isaiah 53:12: Matthew 27:38, Mark 15:27-28

11. Jesus would be given vinegar to drink. Psalm 69:21: Matthew 27:34, John 19:28-30

12. Jesus hands and feet would be pierced. Psalm 22:16, Zechariah 12:10: John 20:25-27

13. Jesus would be mocked and ridiculed. Psalm 22:7-8: Luke 23:35

14. Soldiers would gamble for Jesus’ garments. Psalm 22:18: Luke 23:34, Matthew 27:35-36

15. Jesus bones would not be broken. Exodus 12:46, Psalm 34:20: John 19:33-36

16. Jesus would be forsaken by God. Psalm 22:1: Matthew 27:46

17. Jesus would pray for His enemies. Psalm 109:4: Luke 23:34

18. Soldiers would pierce Jesus side. Zechariah 12:10: John 19:34

19. The sky would go dark mid-day, immediately after Jesus’s death. Amos 8:9-10: Matthew 27:45, Mark 15:33, Luke 23:44

20. The Messiah would be buried with the rich. Isaiah 53:9: Matthew 27:57-60

21. Jesus would rise from the dead. Psalm 16:10, Psalm 49:15: Matthew 28:2-7, Acts 2:22-32

22. Jesus would ascend to Heaven. Psalm 24:7-10: Mark 16:19, Luke 24:51

23. Jesus would be seated at the right hand of God. Psalm 68:18, Psalm 110:1: Mark 16:19, Matthew 22:44

If we calculate the odds of these 23 scenarios all coming to fruition in a week’s time, it would be 23 to the 23^rd power (or 23²³ = ?).

The odds would be a one in 20,880,467,999,847,912,034,355,032,910,567 chance of these all occurring. 🤯

If you’re unfamiliar and want to read more about Jesus’s life, I’d suggest picking up the free YouVersion Bible app on the App Store or Google Play Store. You can also listen to it. The app has the Bible available in nearly every language and countless versions. I would suggest by starting to read the book of John & use the NIV version (easy to read). Then read Matthew, Mark & Luke afterwards.

Applying Your Spiritual Practices

As I’ve journeyed through my life, and observed patients’ lives & outcomes, I’ve come to the conclusion that we are made up of:

• Body

• Soul

• Spirit

These 3 are actually represented as circles in the logo of this publication, with the target at their intersection. I believe where the target resides, is where optimal health is found. I’ll briefly elaborate on each of the 3 below.

The body, meaning your physical being. This one is fairly self-explanatory. Additionally, if you’re a follower of Jesus, this would be your temple (see 1 Corinthians 6:19).

The soul meaning your mind, will and emotions. I sometimes sum this up in “what you think”, but I believe it goes deeper than this. However, this topic could be an entire newsletter in of itself (or series)… Hmmm, maybe an idea there 🤔

And lastly, your spirit. How you connect & commune with God/the Creator of the universe.

I’m obviously not going to tell you what to believe spiritually. You will need to explore that for yourself.

However, I do believe when this spirit aspect is “off”, it can lead to health issues in the body.

I have found having some type of spiritual practice on a daily basis (or near daily basis) tends to improve your health. Not only physically, but mentally, emotionally, and obviously spiritually.

For you it may look like:

• Meditation

• Prayer

• Reading scriptures or holy texts

• Early morning or late evening quiet time

• Spending time in nature taking in God’s creation

• Worshipping

• Or spending time with others discussing your spiritual beliefs

And frankly, it could be a combination of these and/or others.

Your One Actionable Step This Week

Depending on where you currently stand, my action step will be different:

• If you don’t have any spiritual practices, consider what that might look like for you. When you search, you tend to find. I’ll encourage you to search.

• If you are not consistent with your spiritual practices, contemplate how you can make them some part of your daily routine. Start with something simple that would take 2-5 minutes a day. Don’t make some grandiose plan that is hard and time consuming. You want to build habits and consistency. This is what produces results. So, make it practical & doable.

• And if you are consistent with your spiritual practices, I’ll encourage you to continue… BUT take it a step further. You are consistent because you realize the benefits & impact they have on your own life. So, contemplate who you could help in your life to improve this aspect of their life. Then take action on that. You never know what impact you may have in changing the trajectory of their life for the better!

REMINDER: You only get one body to live this life in. Treat it well!

Have a great week!

To your health,

~Dr. M. Brandon Pettke

Whenever you’re ready, there are 2 additional ways I can help you transform your health:

1) My Book: $19.99 USD

I originally wrote this for my patients. I was taught a lot of things wrong as a doctor. My patients also believed a lot of what I was incorrectly taught. However, I didn’t have the time to teach them what took me years to unlearn. So, I wrote a book for them. It’s now available for you. Metabolism 2.0- How To Lose Weight & Optimize Your Health, Using Real Food.

Purchase Book

2) Apply To Work With Me Directly

I’ve been fortunate to have tremendous success in the clinic with those who struggle with stubborn weight they can’t lose, low energy & gut dysfunction. I am now helping a select few people each month, outside of my clinic. I work with people across America & internationally. You Can Learn More About Who I Help & The Application Process Below.

Learn More About Applying

P.S. Thanks for reading! If you enjoyed this, feel free to share it with others.

I love helping people improve their health. And you never know what kind of impact you could make on someone’s life, with just a simple share…

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DISCLAIMER: This article is educational & informational only. This article is not intended as medical or healthcare advice. Nor is it intended to treat or cure any disease/condition. You should contact your healthcare provider directly, set an appointment with them & discuss your individual disease/condition. ​By applying anything mentioned in this article, it does not constitute a doctor-patient relationship between yourself and Dr. M. Brandon Pettke.

96% of Western European countries banned adding fluoride to their water.

Yet 70%+ of U.S. cities still add it to theirs!

The majority of Americans think it’s healthy when in truth, it’s harming their health.

Here’s why fluoride isn’t improving your brain or gut health, nor is it hardening your teeth or preventing cavities.

Let’s dive in…

For my paid subscribers, I cover:

• The history (and financial influence) of how fluoride was added to American water supplies

• The shady “science” making the positive health claims

• The 13 known health issues caused by consuming fluoride

• What filtration systems don’t filter out fluoride

• What options you do have to ensure you aren’t consuming fluoride

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The goal of my Substack account is to write and produce content for those who are interested in improving their health with effective science-backed, natural solutions.

In 20+ years of owning & operating an integrated, multi-disciplinary clinic I have learned what works & is truly effective.

When I say, “truly effective”, I mean the interventions that get to the root causes of an individual’s health issue(s).

Clinically speaking, I am not simply trying to cover up symptoms or only change blood work to be in “normal ranges”. Often, this is what is done in modern “healthcare”. It addresses the symptoms and abnormal labs, but ultimately leaves the person continuing with the underlying dysfunction that caused the symptoms or abnormal blood work in the first place.

Frankly, this approach to healthcare is ultimately a “Band-Aid” to the underlying root causes.

When the root causes are not addressed, the underlying dysfunction continues to slowly worsen over the years. Additional symptoms & abnormal lab work manifest. Another prescription or injection is often the answer. And the slow downward spiral ensues.

I’m not interested in this type of “health” care. What I’m interested in is HEALTH care. To truly help individuals get healthy.

Not with gimmicks, fads or fleeting short cuts. Instead, using approaches that are not only science-backed, but that have been highly effective for my patients.

I then share those with you, so you can apply them to your own life & improve your health.

I believe that getting healthy is often over-complicated for the average person.

My goal is to simplify:

• The complicated

• The medical lingo

• The seemingly contradictive aspects of healthcare & nutrition

Simplify them for you to understand.

Simplify them for you to implement action steps.

I know if I can make it simple for you to implement, the implementation will ultimately lead you to the better health you seek.

And when you have better health, nearly every aspect of your life is improved. Subsequently, your overall quality of life improves. And ultimately, that’s what I want for you!

I’ve made access to the info I share, affordable. For less than $1 a week, you can subscribe and have access to all my writings & begin improving your health!

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I look forward to helping you achieve better health & a better life!

~Dr. M. Brandon Pettke

A little over a month ago, I had a patient who was referred to me by another provider.

April came to me because she had struggled to lose weight for over a decade. However, her primary objective to see me was to help improve her ability to conceive and carry a baby to full term.

She and her husband have been struggling to get pregnant for years.

They’ve done multiple fertility treatments, spent quite a sum of money on the treatments, and still no child.

Like many, the desperately want to start a family of their own.

If you looked at her, you would not think she is overtly overweight. She is carrying about 20 lbs (9.5 kg) more than she was in her early 20’s.

However, no matter what she has done to drop the weight (eat healthy, exercise, etc.) she could not shed the weight. Not only is it frustrating for her, but she wondered if this struggle to lose weight was a sign of something deeper going awry in her body.

When we dug into her health history, her intuition was correct.

For my paid subscribers, I cover:

•Why infertility rates in America & around the world are climbing

•A groundbreaking research paper & how it shook up genetic science (this also changed my viewpoint & approach to infertility)

•How the findings from this research can be applied to you, to improve your health (even if you are not trying to get pregnant)

•And what actions to take for those looking to improve their fertility & carry a HEALTHY child to full term

Get instant access to the above & many more benefits, for just a few dollars a month.

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If you suffer with

• Sneezing

• Watery Eyes

• Coughing

• Runny Nose

• Itching Eyes

You feel miserable.

Most people who suffer with seasonal allergies jump to an over-the-counter or prescription medication. These temporarily address the symptoms, but often leave people feeling groggy and unfocused.

The medications don’t address the root causes of the allergies, and subsequently the allergies continue to come back again and again. Often for years!

If this is you, there is no need to continue suffering with seasonal allergies year after year. Luckily, there are natural remedies that address the root causes of why you continue to feel miserable with allergies.

I’ll discuss 7 that have been very effective for my patients, so you don’t have to continue suffering.

If you are tired of simply covering up the symptoms & want to address the root issues of your allergies, I am providing the steps below. For my paid subscribers, I cover:

• Steps to heal your gut

• Probiotic-rich foods

• A specific type of broth that is a gamechanger

Get instant access to the above & many more benefits, for just a few dollars a month.

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Good morning.

I wanted to give you an update on 3 significant changes that are taking place for my newsletter & Substack account.

In late December 2025, I announced I was changing over to Substack for my newsletter distribution and longer-form writing. You can read the details here of why I chose this move.

As I’ve been on Substack for ~3 months now, I’ve learned & observed some things that you can’t possibly know until you get in & experience a new platform.

I feel I now have a better grasp on Substack & how I can best utilize it to help you.

With that, I am making some changes.

1ST CHANGE

My newsletter currently comes out on Saturday morning, at 8am my local time.

That will be changing to Sunday’s at 3:00 pm CST (Dallas/Chicago).

In short, this simply works better for me and the timeframe I have available each week, to write the newsletter.

2ND CHANGE

For years my newsletter has focused primarily on metabolic function. Hence the name, Funxional Metabolism.

However, clinically I’ve had an integrated clinic that focuses on multiple different disciplines: functional nutrition, chiropractic, physical therapy, mental health therapy & medical services.

Moving forward, the newsletter will change and will be called Funxional Health.

While my newsletter will still focus a lot on functional metabolic health, I will begin to incorporate other disciplines and effective strategies for ailments people suffer with. Further allowing me to help you (hopefully!).

3RD CHANGE

Again, my entire purpose of writing my newsletter is to help people improve their health & subsequently have a much higher quality of life.

Each newsletter takes hours to research and write. I frankly need to be compensated for that time, but also keep it cost effective so nearly everyone can benefit.

Due to my initial unfamiliarity with Substack, I really had no solid idea how to price my Substack paid subscription. I relied on a colleague to guide my price structure for paid subscriptions. I also looked at what others were doing on Substack and made a best guess estimate on what the paid subscription pricing should be.

Which is where the $10/mo or $90/year (25% savings) paid subscription pricing came from.

Here’s What I Know

For me to truly have an impact and change someone’s health with a weekly newsletter, it’s going to take time. Each week my goal is to give you a practical action step to begin improving your health.

If someone signs up for a month, there is not a feasible way for me to significantly “move the needle” for an individual’s health in only 4-5 newsletters. Even if they apply everything I wrote that month.

I’ve often observed on Substack that people will sign up for a paid subscription for 1 month ($10) and not renew it the next. However, those who’ve signed up for a year, or have read my newsletter for years, they are the ones who write & let me know how much their health has changed for the better. That is VERY rewarding & why I do what I do!

My Contrarian Thinking

When I look back on my life, I’ve often been a contrarian thinker and done things my own way. Fortunately, this has also allowed me to question the “status quo” when it comes to treatments and therapies. This thinking has resulted in a different approach to healthcare & phenomenal clinical outcomes.

As for my Substack account & subscription, I am going to take this contrarian path as well. I am no longer going to mimic and copy what others are doing.

To incentivize you to commit to a year & allow me to truly help you transform your health, my paid subscriptions will be changing as of today.

Per month, it will now be $17.76/month.

This number frankly reflects the founding year of the United States, and the freedoms I have enjoyed in this country. I want to provide health “freedom” for many more individuals.

But I want to provide it in a way that is feasible for the majority to afford.

Moving forward, the annual price will now be GREATLY reduced to $47/year. That is a 78% savings from the annualized monthly price and less than $1 a week.

Why am I doing this?

1. To incentivize you to commit to a year.

2. So, I can actually make an impact on your health. That’s what interests me and why I spend the time writing my newsletter. I want it to be a win-win.

Even Greater Savings For You!

To kick of this pricing change, I am lowering the annual price to an EVEN LOWER amount.

The lowest price ever will expire on 3-20-26 at 11:59 pm CST (Dallas/Chicago).

If you are ready to improve your health with:

• Science-Backed

• Simple

• Practical

• & Effective Solutions

Then I’d highly suggest you go now & subscribe for the annual membership before you forget and the lowest price (ever) is gone.

Subscribe now

For those who are committed, I look forward to helping you improve your health!!

~Dr. M. Brandon Pettke

Got these gut symptoms?

• Pain/Discomfort After Eating

• Bloating

• Excessive Gass

• Constipation

• Diarrhea

• Heart Burn

There often is a connection between these & the weedkiller Roundup.

I would guess that no one would ever want to consume Roundup or the active chemicals in the herbicide. Sadly, many are clueless that they are consuming it regularly.

It’s part of the reason they have the above gut symptoms, and often have diagnoses to go along with those symptoms.

For my paid subscribers, I cover:

• The recent U.S. government policy that allows the active chemical in Roundup to be sprayed on our food even more

• How the patents on this chemical literally tell us they are going to destroy your gut health (yet it is still widely used on our food)

• Which plants are designed to have the chemical sprayed on them

• I will also cover the foods that contain the highest levels of herbicides & pesticides. These are certainly the foods you want to avoid if you have gut symptoms, and buy organic versions instead.

Get instant access to the above & many more benefits to improve your health, for just a few dollars a month.

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As I covered in my 6-part series on how to correct metabolic dysfunction, one of the most overlooked aspects that leads to people struggling to lose weight is insufficient sleep.

If you want to learn more about how insufficient sleep negatively affects your hormones, and leads to weight loss plateaus, you can read about it in Part 6 of 6.

Many of those who do not get enough sleep, unfortunately can’t.

It’s not that they are simply staying up too late and not allowing enough time to sleep. No, for them, they physically have:

• Difficulty falling asleep

• Difficulty staying asleep

• Or both

Leaving them in a state of misery, exhaustion, and metabolic dysfunction.

Today, I am going to cover what have been THE most effective, natural strategies for patients of mine who physically struggle with sleep.

The strategies are not only practical, but simple to implement. And most importantly, they are highly effective at improving the quality of sleep. So effective, that I will even say guaranteed to improve sleep!

I call them the 8 Simple Strategies To Improve Deep & Restful Sleep in Our Modern World.

For my paid subscribers, I cover:

• The 8 Simple Strategies which GREATLY improve your sleep… even for those who’ve struggled with sleep for years!

• How to naturally sync your biology with the day-night cycles. This is key.

• The neurotransmitter supplement that relaxes the central nervous system, allowing you to get to sleep faster & stay asleep… and it is NOT melatonin. Taking melatonin is a Band-Aid for other underlying issues that are not being addressed.

Get instant access to the above & many more benefits, for just a few dollars a month.

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I’ve had several patients who recently ran into the same problem.

They were following the weight loss plan & losing weight regularly. They changed nothing in their diet & activities, but the weight loss stopped.

They were confused because they had more to lose.

At first, I had them food log. Everything appeared as it should.

I had them check their blood sugars. All was good there too.

I then asked them about stress. Nothing out of the ordinary or more stressful than what they had in previous weeks before the weight loss stalled.

Then I asked them about their sleep. Specifically, what time they went to bed and what time they got up.

One patient was only sleeping about 5-6 hours a night. The other was only about 4-5 hours per night. These were both less amounts of sleep than what they had been previously getting.

So, how did the decrease in sleep influence their metabolism & halt their weight loss?

PART 6 of 6

My goal over this 6-part series is to provide you with the 6 most impactful interventions I’ve found in practice, that consistently produce phenomenal results for patients wanting to improve their metabolic health.

What I will cover below:

• How insufficient sleep affects weight loss.

• The surprising research I stumbled upon that was eye-opening.

• How to order the most predictive functional metabolic test, for only $8 USD.

If you missed any of the first 5 parts of the 6-Part Metabolic Series, here they are:

Part 1- Eating These Oils Leads To Increased Inflammation, Heart Disease, Diabetes & Cancer

Part 2- The Quickest Way To Lower Inflammation Naturally: After 20+ Years In Practice, This Works The Best

Part 3- Regulating Inflammation: 2 Essential Nutrients

Part 4- Lose Weight Faster By Using This Metabolic Hack

Part 5- How To Improve Your Gut Health

Let’s dive in to Part 6 now…

As I’ve said for years, weight loss is primarily hormonally driven, not calorie driven.

Our bodies absolutely need sufficient sleep to function properly. Sleep is a time when our bodies’ do a lot of repair and regeneration.

When we get insufficient sleep like the above patients, this is a stressor to our body.

Occurring occasionally, it won’t have much of an affect. However, if done consistently for a number of nights, weeks, or months, it will elevate the stress hormones in your body. Namely, cortisol.

When cortisol is elevated for a prolonged time, your body senses that as danger.

Grant it, your life is not in real danger. However, when cortisol is released, your body can’t tell the difference between real danger and “hormonal” danger.

So, your body will more readily hold on to the weight when it senses prolonged danger.

Obviously, when you are trying to lose weight, you don’t want this “protective mechanism” to occur. Which means, you need to address the insufficient sleep.

The Surprising Research I Stumbled Upon

The cortisol connection is obvious, and I knew about it for many years. But there was another issue at play that I did not realize was occurring.

I was listening to a podcast, and I don’t even remember which one, but the person mentioned a study involving insufficient sleep, college age kids, and causing insulin resistance.

This piqued my interest when I heard this!

As you may know, insulin resistance is not only at the heart of Type 2 Diabetes, but is a root underlying issue with many chronic diseases our modern world suffers with… including difficulty losing weight.

So, I looked it up. You can read the details here, but I will recap it below.

The Recap Of The Study

In 2024, they took 2 groups who had healthy BMI’s (23-25). They ranged from ages 18-40. They wanted to see if decrease in sleep had any effect on their metabolic function.

Ahead of time, both groups were measured for their fasting insulin & also an insulin sensitivity score.

Before I dive into what they found, I want you to understand why fasting insulin is important.

Most people are familiar with having their fasting glucose done by their doctor. This should be under 100 mg/dL. This number represents a small window of ~24 hours before you had the test.

Many are also familiar with having their fasting triglycerides run by their doctor. This should be under 150 mg/dL. This number represents what you consumed in the last ~72 hours.

And still others are familiar with having their A1c (or Hb A1c) ran by their doctor. This should be under 5.7%. This represents what your blood sugar levels have been on average, in the last ~90-120 days. With a longer time profile represented, this is why A1c is used to diagnose pre-diabetes and Type 2 diabetes.

However, long before an A1c number will become abnormal (indicating a problem), guess what tests shows up out of range sooner? It’s a test that indicates what is coming metabolically, if you don’t make changes.

Yep, you probably guessed it. Fasting insulin shows up abnormal long before your A1c ever will. Not only for pre-diabetes and Type 2 diabetes, but many other metabolic disorders. For my paid subscribers, you can order a fasting insulin test for only $8 USD (see very bottom of this article).

So, this 2024 research tested fasting insulin & an insulin sensitivity score beforehand to find out where these relatively healthy individuals were prior to the changes in sleep.

The 1^st Group

This group had Regular Sleep (8 hours) for several nights. Then they had them go 24 hours with no sleep.

The 2^nd Group

They had this group get Regular Sleep (8 hours) for several nights too. Then they had them go 4 nights in a row with only 4 hours of sleep (1 am until 5 am).

So, what did they find?

The 1^st Group Findings

They had HIGHER baseline insulin levels after 24 hours of no sleep. As mentioned before, insulin levels are one of the first tests to begin showing up for metabolic dysfunction. You don’t want this test going up.

The 2^nd Group Findings

Had not only HIGHER baseline insulin levels than the 1^st Group, but ALSO had a lower insulin sensitivity score (which you don’t want either).

Again, these were 18-40 year old males with normal BMI’s averaging 23-25… and only 4 days of sleep restriction!

If you are like many of my patients when I first meet them, they are not going just a few days with sleep restrictions. They have been doing it for many months… and more likely, many years!

Imagine the toll that is taking on their metabolic function!

After reading the above-mentioned study (which was eye-opening), I thought these exact questions about it being a one-time study, or was there other evidence pointing to the same metabolic dysfunction.

Well, turns out there is quite a bit of research evidence pointing towards insufficient sleep contributing to insulin resistance.

I won’t re-hash each of these, but if you would like to read them, you can click through.

Cureus. March 2022. Does Insufficient Sleep Increase the Risk of Developing Insulin Resistance: A Systematic Review. …spoiler alert: the answer is “yes”.

Journal of the American College of Health Aug. 2022. Preliminary evidence of insulin resistance in young adults with impaired sleep.

Molecular Biology Reports. Oct. 2023. Sleep-associated insulin resistance promotes neurodegeneration. …think dementia and Alzheimer’s, amongst others.

Journal of Diabetes Investigation. June 2025. Sleep habits in the pathogenesis and management of diabesity. …that’s “Diabetes + Obesity”

Endocrines Oct. 2025. Sleep Deprivation and Its Impact on Insulin Resistance. …let’s just say it doesn’t improve insulin resistance.

And there are many more than these if you’d like to do a PubMed search.

But if you’re not really a “research type”, I’ll give you a visual that was pulled from one of the above papers. It gives a great snap shot of what is occurring with insufficient sleep.

For Those Who Struggle With Getting Enough Sleep

There is the obvious suggestion of going to bed earlier, so you get a minimum of 7 hours sleep (but ideally 8+).

As mentioned earlier, many patients who first come to me struggle with getting to sleep and/or staying asleep.

If this is you, what do you do about that?

The key to solving this, is to get your brain functioning better.

And there are some very simple & easy steps I share with patients to help get their brain functioning better, so they can get much deeper & better sleep.

Again, if you want to solve your sleep issues, you MUST get your brain functioning better and you MUST get your circadian rhythms aligned with natural cycles.

When you do this, you begin sleeping so much better and feel so much more rested (and rejuvenated)!

For my paid subscribers, I cover:

• If in America, I show where you can order a Fasting Insulin test directly. You’ll be able to bypass your doctor because 99% of them never order it... even when pushed. (The fasting insulin test is only $8)

• I’ll also cover The 8 Simple Strategies To Improve Deep & Restful Sleep in Our Modern World which GREATLY improve your sleep… 95+% effective. Even for those who’ve struggled with sleep for years!

Get instant access to the above & many more benefits, for just a few dollars a month.

Subscribe now

Your Actionable Steps This Week

You must get sufficient sleep for optimal metabolic function.

Aim for 8+ hours of sleep each night… with a minimum of 7 hours.

Your body will thank you!

REMINDER: You only get one body to live this life in. Treat it well!

Have a great week!

To your health,

~Dr. M. Brandon Pettke

Whenever you’re ready, there are 2 additional ways I can help you transform your health:

1) My Book: $19.99 USD

I originally wrote this for my patients. I was taught a lot of things wrong as a doctor. My patients also believed a lot of what I was incorrectly taught. However, I didn’t have the time to teach them what took me years to unlearn. So, I wrote a book for them. It’s now available for you. Metabolism 2.0- How To Lose Weight & Optimize Your Health, Using Real Food.

Purchase Book

2) Work With Me Directly

I am helping a select few people each month, outside of my clinic. I work with people across America & internationally. Specifically, I help those who struggle with stubborn weight they can’t lose, low energy & gut dysfunction. You Can Learn More About The Details By Clicking The Button Below.

Work With Me

P.S. Thanks for reading! If you enjoyed this, feel free to share it with others.

I love helping people improve their health. And you never know what kind of impact you could make on someone’s life, with just a simple share…

DISCLAIMER: This article is educational & informational only. This article is not intended as medical or healthcare advice. Nor is it intended to treat or cure any disease/condition. You should contact your healthcare provider directly, set an appointment with them & discuss your individual disease/condition. ​By applying anything mentioned in this article, it does not constitute a doctor-patient relationship between yourself and Dr. M. Brandon Pettke.

Not A Paid Subscriber?

Subscribe now & get instant access to:

• Fasting insulin test for only $8 (America only)

• The 8 Simple Strategies To Improve Deep & Restful Sleep in Our Modern World which GREATLY improve your sleep… 95+% effective

• Even more benefits

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The 3 root causes I see most commonly with patients’ health problems are:

• Increased Systemic Inflammation

• Insulin Resistance

• Gut Dysfunction

These lead to SO many health issues.

Today, I will discuss how to improve gut function.

My Own Gut Issues & A Little History

Early in clinical practice, I underestimated the importance of proper gut function in human health.

Then around 2007-2008, I began having my own gut issues. I tried several conventional approaches, and utilized different diets, supplements, detoxes, and smoothies. However, none of them really helped.

I then had to figure out the solution for myself because nothing was working, yet I was still suffering.

A colleague gave me a book by Mark Hyman, M.D. I read it. It made sense and it “clicked”.

I then started down a path of functional medicine to address my own gut and health issues.

That led me to start helping patients with what I learned. They too saw results.

Hopefully, the below will be able to help you as well!

PART 5 of 6

My goal over this 6-part series is to provide you with the 6 most impactful interventions I’ve found in practice, that consistently produce phenomenal results for patients wanting to improve their metabolic health.

What I will cover below:

• The many aspects of health your gut health intersects with

• 11 items that negatively affect your gut health

• The right type of fiber & the right amount. Most get this wrong

• For those who want to jump start improving their gut health, what they should do

Let’s dive in…

The Gut Controls More Than You May Realize

First, there are some important facts you’ll want to know so you can see how dynamic and important the gut is when it comes to your health.

It is estimated that our bodies are made up of approximately 30 trillion cells. Our guts alone have an estimated 33-39 trillion bacterial cells. Wowza!

You are, in truth, more bacterial than human!

The trillions of microbes and colonies located in your gut microbiome are the manufacturers and managers of how you look, feel, and think.

Your gut makes up 70-80% of your immune system and produces many of your neurological hormones & neurotransmitters.

In fact, approximately 90% of your serotonin is made in your gut. Some studies even estimate up to 95% of your serotonin is produced in your gut! Serotonin regulates many body functions, including mood, bowel movements, and sleep among others.

One of the most common class of drugs prescribed for anxiety & depression are called selective serotonin reuptake inhibitors. More commonly known as SSRI’s.

They work by increasing levels of serotonin in the brain, by blocking its reabsorption in the brain.

Simplistically, I explain SSRI’s to patients and tell them to think of SSRI’s as “recycling” the serotonin in the brain. However, if we have a deficiency in serotonin, doesn’t it make since that we would want to optimize where ~90% of serotonin is made instead of just “recycling” the ~10%?

Obviously, yes. Which when the gut dysfunction and altered gut microbiome are addressed, patients regularly see dramatic improvements with anxiety & depression symptoms (and other “brain” symptoms).

Factors That Lead To Gut Dysfunction

Unfortunately, many lifestyle behaviors, toxin exposures, and dietary choices can compromise gut health and lead to many downstream health issues.

I would estimate that close to 90% of patients who consult with me for metabolic issues have some type of gut dysfunction symptoms.

Here are the most common gut dysfunction symptoms:

• Discomfort/Pain After Eating

• Bloating

• Excessive Gas

• Constipation

• Diarrhea

• GERD/Reflux/Heart Burn

These symptoms clearly tell us that the gut and gut microbiome are weakened and damaged.

The patients will end up with common diagnoses like:

• IBS

• GERD

• Gastritis

• Diverticulosis/Diverticulitis

• Colitis

• And Many Other GI Diagnoses

What many don’t realize is when your microbiome is weakened or damaged, it can “switch on” a number of potential disease processes throughout the body that may, on the surface of things, seem to have very little to do with your actual gastrointestinal system.

The following are affected by gut health:

• Heart Disease

• Brain Health

• Aging

• Breathing Dysfunction

• Immune Health

• Skin Conditions

• Weight Gain

Below are 11 items that negatively affect the bacterial colonies and the gut lining, leading to gut dysfunction. Which lead to the above-mentioned symptoms & conditions.

• Ultra-processed foods

• Refined sugars

• Seed oils (see Part 1 of 6)

• GMOs (glyphosate)

• Some medications

• Environmental toxins

• Herbicides

• Pesticides

• Chronic stress

• Substantial grain consumption

• Imbalanced blood sugar (see Part 2 of 6)

Luckily, many of these causes can be addressed with simple dietary and lifestyle changes.

I have seen significant changes in patients within a few days to a few weeks on not only their gut function, but how they feel overall. They in turn improve their metabolism, health & well-being!

In fact, on average my patients lose 22.4 lbs. (10.1 kg) in the first 6 weeks that I work with them.

And guess what I focus on with them the most?

Getting their gut functioning correctly & getting it healthy. When the gut is healthy, the body will most likely be healthy. It’s exactly why I put so much emphasis on it with patients!

I remember when I had a patient who is a veterinarian tell me that her IBS symptoms had VASTLY improved.

She was on day 8 of the program when she told me this. Day 8!

IBS was literally something she has suffered with for DECADES, and 8 days later it had vastly improved. Before the initial 6 weeks ended, she literally had no IBS symptoms and had a normal functioning gut for the first time in decades.

Oh, and the lack of energy she suffered with everyday, that also disappeared and she now has more energy than she has had in many, many years.

Why?

Because we focused on getting her gut functioning correctly. Which you must do as well, if you suffer with the above symptoms or conditions.

For my paid subscribers, I cover:

• The right type of fiber & the right amount. Most get this wrong

• For those who want to jump start their gut microbiome, who should take a probiotic

• What specifically to look for in a probiotic. Too often I see people wasting money on the wrong ones.

• What probiotic I use most often in the clinic, that has produced phenomenal results

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