Key Takeaways & Clinical Pearls

1. The Essential 5-Part Thyroid Lab Panel

Checking only TSH doesn't show the full picture. Dr. Abby recommends requesting these five:

• TSH: The brain's signal to the thyroid.
• Free T4: Your inactive storage hormone (cash in the bank).
• Free T3: Your active metabolic hormone (cash in your pocket).
• Reverse T3: The body's emergency brake, triggered by high stress or gut issues.
• Thyroid Antibodies (TPO & TgAb): Markers showing if the immune system is attacking your thyroid.

2. Thyroid Conditions Explained

• Hypothyroidism: Underactive thyroid function causing low energy, constipation, and a sluggish metabolism.
• Hyperthyroidism: Overactive thyroid function causing anxiety, a racing heart, and heat intolerance.
• Hashimoto’s: An autoimmune condition that targets the thyroid. Because it is heavily tied to gut health and systemic inflammation, you cannot fully heal it without addressing the gut-immune connection.

3. Nutrients to Build & Convert Hormones

• Selenium: The ultimate converter. Eating 2 Brazil nuts a day provides a clinical dose to help convert T4 into active T3 and calm antibody flares.
• Zinc: Crucial for TSH production and tissue absorption (always balance with copper).
• Tyrosine & Iodine: The physical building blocks of thyroid hormone, best sourced from clean fish and sea vegetables.
• Adrenals / Nervous System: Chronic stress stops active T3 conversion, making stress management foundational for thyroid healing.

Connect with Dr. Abby

Dr. Abby is accepting new functional health patients for extensive lab reviews, hormone mapping, and lifestyle consulting at Thrive Medical WNY (available in-person and virtually).

• Practice: Thrive Medical WNY
• Booking Link: Booking Link Here]
• Instagram: @dr.abbyborkowski

Work 1:1 with Dr. Borkowski at Thrive Medical

Dr. Abby answers top questions from her community regarding common health trends.

• Daily Rituals: High-quality extra virgin olive oil shots provide anti-microbial benefits for the gut microbiome.
• Thyroid Health: A comprehensive panel—including TSH, Free T4, Free T3, and antibodies—is necessary for an accurate health picture.
• Luteal Phase Support: Counteract insulin resistance during the second half of your cycle by pairing "naked carbs" with protein or fiber.
• Cortisol Awareness: Chronic high stress eventually leads to "empty tank" low cortisol; both can cause 2:00 AM–4:00 AM wake-ups.
• Recommended Staples: Dr. Abby favors Equip Foods beef protein and DIY electrolytes made from high-quality sea salt and citrus.
  • EQUIP Foods - code THRIVEMEDICAL

Working with Dr. Abby

Initial consultations last one hour and focus on connecting the dots between your history and current symptoms. Dr. Abby emphasizes that patients must be ready to do the work, as lifestyle implementation is more powerful than any supplement list.

Follow Dr. Abby: @dr.abbyborkowski.

Clinical Case Findings (please note - this is a specific case and not generalized advice)

• Gut Issues: Testing revealed "leaky gut," dysbiosis (overgrowth), and a high sensitivity to gluten.
• Hormonal Imbalance: High DHEA-S indicated adrenal overdrive, while testosterone was being metabolized into a more potent form (DHT), driving cystic breakouts.
• Immune State: The patient was in a state of chronic immune activation, partly triggered by gluten.

Treatment Strategy

1. Nervous System Reset: Prioritize sleep and vagus nerve work to move the body into a "rest and digest" state.
2. Dietary Shift: Eliminate gluten and processed foods in favor of nutrient-dense, warming whole foods.
3. Digestive Support: Use bitter-rich foods (arugula, artichoke) to optimize enzyme function.
4. Targeted Support: Once the system calmed, specific supplements were used.

Next Step: Dr. Abby is accepting new patients for virtual or in-person consultations. Visit her Instagram @dr.abbyborkowski for more info or use the booking link here.

Key Highlights

The Nervous System & Gut Health

• The Stress Link: Stress triggers a "fight or flight" (sympathetic) state, which halts proper digestion.
• Root Cause: Most GI symptoms are manifestations of nervous system dysregulation.
• Lactose Intolerance: While Lactaid pills provide a temporary enzyme fix, the goal is healing the gut lining with L-glutamine, aloe vera, or bone broth.

Functional Testing Recommendations

• Hormones: The DUTCH Test is the gold standard for hormone metabolism and liver detox.
• Microbiome: A GI Map or stool test is best for autoimmune and digestive concerns.

Sleep & Stress Hacks

• Light Exposure: View sunlight within one hour of waking to set a strong cortisol awakening response; this directly dictates your melatonin levels at night.
• Environment: Keep your room at 65°F or lower and swap LED bulbs for incandescent light at night.
• Movement Snacks: Take 5-minute movement breaks every two hours to flush stress during the workday.

Targeted Health Tips

• Hashimoto’s: A gluten-free diet is a primary recommendation for managing this autoimmune condition.
• Estrogen Dominance: Symptoms like breast tenderness and heavy periods require liver and gut support to metabolize hormones properly.

Working with Dr. Abby

Initial consultations last one hour and focus on connecting the dots between your history and current symptoms. Dr. Abby emphasizes that patients must be ready to do the work, as lifestyle implementation is more powerful than any supplement list.

Follow Dr. Abby: @dr.abbyborkowski.

3 Tips to Reduce Bloating

• Support the Nervous System: Shift from "fight or flight" (sympathetic) to "rest and digest" (parasympathetic) by taking five deep belly breaths before eating.
• Practice Presence: Remove technology and blue light (phones, TV) during meals to better recognize hunger and satiation signals.
• Train the Migrating Motor Complex (MMC): Allow 3.5 to 4 hours between meals without snacking to let the gut's "cleaning cycle" fully clear the digestive tract.

Clinical Approach

Dr. Abby Borkowski prioritizes nervous system balance and chiropractic care before moving to advanced testing like GI maps, food sensitivity screens, or hormone panels.

Next Steps: Dr. Abby is accepting new patients at Thrive Medical WNY for in-person or virtual visits. Booking link is here!

In this episode of the Functional Alignment Podcast, your host, Dr. Abby Borkowski (Functional Health Practitioner and Chiropractor), discusses a common theme she sees in her practice: the habit of eating very little during the day and making dinner the largest meal. Dr. Borkowski challenges this societal norm, suggesting that we should be eating the most food earlier in the day and the least at night.

🔑 Key Takeaways & Discussion Points

• The Problem with Late, Large Meals: Eating the majority of your calories later in the evening is not supportive of your body's natural rhythms.
  • It can throw off digestion and sleep.
  • It leads to blood sugar imbalances overnight
  • It places extra stress on your adrenals, contributing to a cycle of poor sleep and chronic stress.
• Shift Your Eating Rhythm: Supporting your body by eating earlier in the day is highly beneficial.
  • Metabolic Tone: Good foundational sleep sets your metabolic tone for the next day, and eating earlier helps set the tone for better sleep.
  • Safety Signal: Food tells the body it is safe, and eating at specific, appropriate times (when the sun is up) makes it feel even safer.
  • Metabolic Flexibility: Our metabolism is working its best and is most "metabolically flexible" when we are active (typically earlier in the day), resulting in less blood sugar dysregulation.
• Addressing the "No Appetite" Complaint: Many people are not hungry in the morning, which Dr. Borkowskyisuggests is a sign the body is in a chronically stressed-out state.
  • Start Small: If you have low appetite, it’s like training a muscle. Start with something small and gentle on your system, such as a handful of nuts or a protein shake.
  • Support Cortisol: Incorporating nourishing food early helps fix chronic stress and replenishes your adrenals. You want cortisol to be highest in the morning after waking and then slowly decrease throughout the day.
• Building a Better Breakfast: The goal is to work up to a substantial, nourishing breakfast.
  • Protein Goal: Aim for 20 grams of protein at least with your first meal. (E.g., one egg has only 6 grams of protein, meaning you'd need 3-4 eggs to hit this goal).
  • Ideal Example: A good breakfast includes protein (like 3-4 eggs), healthy fats (like butter or grass-fed cheese), and fiber (like raspberries).

🔗 Links and Resources

• Work with Dr. Abby at Thrive Medical WNY (Telehealth/Virtual or In-Person).: Click on the link below for more information, or book a free 15-minute discovery call to see if working together is a good fit.
• Equip Beef Protein Powder: Link to be provided here, 15% off discount code = THRIVEMEDICAL

LINKS:

• Equip Protein Powder: use code "THRIVEMEDICAL" for 15% off
• Magnesium Glycinate 3rd Party tested 10% off
• ROKA or RA Optics are the brands for blue light blocking glasses
• Boroux water filter: use code "DRABBYLEE" for 10% off
• Work with me here Telehealth or in person!

-Mercier Therapy / Pelvic Floor Therapy

-Cycle Health / Testing Options

-Pre-conception health and postpartum healing

-Ashley’s experience with motherhood

-Male and female fertility wellness advice

-and more!

Ashley Schaab, DPT: Instagram @a_la_pelvis

Link : https://www.alapelvis.com

Queen of The Thrones Castor Oil: https://queenofthethrones.com/collections/shop-all use code DRABBYLEE for 10% off at checkout

Interested in functional lab work but have questions? Book a free 15 minute discovery call with me using this link: https://thrivemedicalwny.janeapp.com/#/discipline/24/treatment/14

-App discussed: OPAL

-phonecase Dr. Abby uses for EMF exposure: https://amzn.to/47vlled

clinic website: https://www.thrivemedicalwny.com/abby-borkowski-dc

booking link: https://thrivemedicalwny.janeapp.com/#/staff_member/2

-what are plastics and how are they harmful to health?

-plastics and their association to infertility

-what contains plastics

-how to begin to escape from a plastic heavy life/alternatives

Links to my favorite plastic free items:

https://amzn.to/42s4qq9

1. Common myths about weight loss.

2. The functional medicine perspective surrounding weight loss

3. Practical tips to get started with your journey

4. conclusion

links:

-amber dim night light: https://www.amazon.com/vdp/03eaa386e1f046a5b8ad2814405b8a14?tag=abbyborkowski-20&linkCode=ssc&ref_=cm_sw_r_cp_ud_aipsfvideo_B94ZSDH2E8DXSCVQ1DWX

-blue light blocker: https://www.amazon.com/vdp/0a1632b885484c3882e1394f731bf122?tag=abbyborkowski-20&linkCode=ssc&ref_=cm_sw_r_cp_ud_aipsfvideo_B94ZSDH2E8DXSCVQ1DWX_1

-Amazon storefront for better sleep: https://www.amazon.com/shop/abbles.eats/list/L0XR2LH84UNG?ref_=cm_sw_r_cp_ud_aipsflist_B94ZSDH2E8DXSCVQ1DWX_2

-what is testosterone:

-Testosterone and how low vs high T presents in women

-Why we are seeing chronically low T in men (4 reasons why)

-how to improve our T levels female vs male protocols

-previously how cholesterol has been demonized

-why low-fat is more harmful than good

-why cholesterol is crucial for the body

-cholesterol and sex hormones

-cholesterol and fertility

-cholesterol and brain health

-why statin drugs are not the answers

-how to assess proper bloodwork

-how to improve nutrition and supplementation

LINK for wild caught fish high quality omega 3 fish oil: https://doterra.me/f7Zj3r

This episode is packed with information all about cortisol and dysregulation. I talk about when is a good time to eat in the morning, what one should be eating in the morning, how skipping breakfast can lead to chronic stress and more. Further, this episode discusses the role of Kisspeptin in the body and its relationship to cortisol levels as well. I further discuss how a cortisol pattern should look to ensure adequate sleep and immune system health. Everything is connected together, don’t miss out on this episode!

It has been one full year since removing alcohol from my lifestyle! I have not drank much in the past, but I always felt I drank due to the societal pressures and normality of it. Nonetheless, I am so proud of my commitment to myself to be alcohol free for one whole year. In this episode tune in to hear more!

-my background with drinking and the societal pressures of it

-why I chose to remove alcohol from my life

-how to navigate a social gathering being sober

-how to deal with peer pressure of others

-alcohol and its affects on the body with sleep, liver detox, hormones, etc.

-why alcohol does not serve me any longer

-what is folate

-what is folic acid

-what is the MTHFR gene?

-gene mutations (snps) in the MTHFR gene

-why we should say no to folic acid

-alternatives to folic acid

-my personal experience with folic acid

-what is PCOS and how to diagnose it

-The typical presentation of PCOS

-Anolomy presentation of PCOS

-conventional medicine approaches for PCOS

-alternative approaches for PCOS

-A typical day and game day for a female athlete

-how fueling properly is key

-traveling for games and the reality of it

-the correlation and rise in fertility and cycle issues whether it be PCOS/amenorrhea/etc

-female athlete triad

-a call to action to help female athletes understand their bodies and how to fuel them properly

-my experience with developing lean PCOS

-stay tuned for future episodes on fertility!!

-FAD diets you hear such as KETO, 75 hard, fasting, carnivore, etc are not sustainable eating habits

-developing a habitual lifestyle is they key to life (slow and steady). It takes the body months to change its taste buds, but once you do your body knows exactly what it craves/wants

-dieting makes for a binge or ED with the OCD/mind games it plays

-I believe tracking foods can be helpful, but if it consumes the mind it’s not worth it to mentally go there. Tracking how much protein you eat over calories is a good start, tracking macros can be of more importance than tracking just calories

-FAD diets help one lose weight quickly, but the body adapts to that starvation state. This in return makes the body viciously holds onto anything in excess as the body is in a dysregulated state.

-One can not out-exercise their way out of a bad eating pattern. Eating is 70% of it, exercise is 30%

-stay tuned in the next episode on how to apply this approach to daily life and how I balance eating healthy and pair it with exercise

-what is nasal breathing vs mouth breathing

-nasal breathing vs mouth breathing and nasal congestion

-immune system and nasal breathing vs mouth breathing

-how to properly take breaths

-how nasal breathing benefits improved facial structure

-exercise and nasal breathing

-Nitric oxide and nasal breathing

Also, we reached double digits with this being episode 10 of the podcast! Thank you for your continuous support.

If you have any questions please contact me through Instagram @abbles.eats

-the importance of understanding how many grams of protein one should be eating

-how to get to your ideal protein value per day

-tips on including/adding more protein in

-debunking old red meats myths

-what is creatine vs. collagen

-the difference in animal protein vs. plant protein

-how we should be eating protein as we age

Tune in to listen to this packed episode, it has been one of my favorites to record yet!

Links:

• food scale on amazon: https://amzn.to/3zCQqhe
• instagram link: https://www.instagram.com/p/C7USKpYOoXS/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==

-everyone deals with insecurities, we are all human so understanding and being open about them is huge!

-Understanding that it is normal to have good and bad days, especially the female body because in the second half of our cycles (late luteal phase) we have a negative bias.

-your brain is more powerful than you think, your mind and neurons perceive what you tell yourself... everything starts with mindset

-shouldn’t focus/hyper-fixate on changing your body (creates another layer of stress), should focus on changing how you feel then body changes will follow.

-most people are wanting what other people have. Comparison is the theft of joy. Be grateful for your body, instead of picking it apart.

-don't be tied to the scale (muscle weighs more than fat)

-everyone has different anatomy and anatomical structures

-if you want to change something, the work starts with yourself, no one else is going to do it for you…. Start small, you don’t have to drastically change your life at once but start small and build on that.

-the background on the Oura ring/pricing

-comparing the Oura ring to other brands of health gadgets

-breaking down the readiness score Oura ring gives you daily

-breaking down the sleep score Oura ring gives you daily

-breaking down the Resilience feature of the Oura ring

-breaking down how to use the Oura ring for a menstrual cycle & how to use the basal metabolic temperature feature to help track cycles naturally

-Oura ring discount $40 off your order: https://ouraring.com/product/rings/heritage?utm_medium=iac_raf

-what stress is

-how the body can't perceive good vs. bad stress

-chronic stress vs acute stress and how sympathetic spillover/dominance can affect the whole body

-top tips to manage stress: low impact movement, breathing techniques for the vagus nerve, limiting long fasts, eating rich protein forward breakfast, caffeine after breakfast, meditating, limiting phone use, showing up for yourself, routines, being present and more!

Tune in to functionally align your life!

-nutrient depletion in correlation to sun burn

-how many hours we should we spending outside

-how to choose a proper sunscreen

-why sunglasses may be correlated to sunburn

-LED lights and overhead lights increase cortisol

-and more!

LINKS:

• https://doterra.me/_uIObb : DoTerra sunscreen bundle. You can change the cart to express what product you want I just linked all options in the one link, includes 25% off.
• https://amzn.to/4aAkpmI : Cataplex F standard process supplement
• https://amzn.to/3KftE0K : plug in night lights

Specializing in the fields of functional medicine, chiropractic, nutrition, and holistic wellness, this podcast is hosted by myself- Abby Borkowski (also known as @abbles.eats on Instagram). The goal of this show is to offer insightful discussions and practical advice on achieving optimal health through a holistic approach. From addressing the root causes of stubborn health issues, to exploring the latest research in functional medicine, this podcast covers a wide range of topics to empower listeners with the knowledge and tools to take control of your health. If you are ready to become functionally aligned, keep listening!