What’s on my plate? 🌿

This is exactly what I eat three times a week to keep meal planning simple. My mission is to help you bring simple, nourishing meals back to the table because healthy eating does not have to be complicated.

Conquering your health goals starts with a mindset shift, simple planning and intentional follow through.

Vitality Kitchen | Wild-Caught Sockeye Salmon with Lemon Herb Vegetables

Whole Food • Lower Carb • Rich in Omega-3s

Simple ingredients. Intentional nourishment.

Ingredients (Serves 2)

Salmon

• 2 wild-caught sockeye salmon fillets (from your trusted seafood company)

• 1 tbsp extra-virgin olive oil

• Juice of ½ lemon

• Sea salt

• Fresh cracked pepper

• Garlic powder

• Dill or parsley

• Lemon slices

Low-Carb Vegetable Sides

Choose two:

Roasted broccoli with olive oil and garlic

Sautéed asparagus with lemon zest

Zucchini ribbons with fresh basil

Roasted Brussels sprouts

Cauliflower mash with garlic and chives

Sautéed mushrooms with thyme

Top everything with:

• Fresh parsley

• Pumpkin seeds or hemp hearts

• A squeeze of fresh lemon

Optional sides:

• Organic brown rice

• Organic sweet or purple potatoes

• Organic black beans

Directions

1. Preheat oven to 400°F.

2. Brush salmon with organic cold pressed olive oil and season with sea salt, pepper, garlic powder, and dill.

3. Bake for 10–14 minutes, depending on thickness, until the fish flakes easily with a fork.

4. Roast or sauté your vegetables while the salmon cooks.

5. Finish with fresh lemon juice and herbs before serving.

Vitality Kitchen Pro Tip: Bake salmon wrapped in parchment paper to gently steam it while it cooks. This helps lock in moisture for perfectly tender, flaky salmon every time.

Clinical Pearl

Wild-caught sockeye salmon is one of nature’s richest sources of EPA and DHA omega-3 fatty acids.

Omega-3s support:

• Healthy inflammatory balance

• Brain and nervous system health

• Cardiovascular wellness

• Eye health

• Healthy cell membranes throughout the body

Unlike many processed foods, whole-food sources of omega-3s provide these nutrients in a naturally balanced form along with high-quality protein, selenium, vitamin D, astaxanthin, and B vitamins.

Shopping List

• Wild-caught sockeye salmon

• Broccoli

• Asparagus

• Zucchini

• Brussels sprouts

• Cauliflower

• Mushrooms

• Lemon

• Fresh parsley

• Fresh dill

• Olive oil

• Pumpkin seeds or hemp hearts

• Sea salt

• Black pepper

• Garlic powder

Designed to Heal Tip

Aim to include a quality source of protein, healthy fats, and colorful vegetables at each meal. This combination can help support steady energy, satiety, blood sugar balance, and overall nutrient intake.

Eat a variety of low mercury wild caught fish Monday, Wednesday and Friday every week. Low mercury fish options: wild salmon, pacific cod, pollock, sardines, and mackerel.

Where to order and get $50 off your first Wild Caught Seafood Box?

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Movement Is Medicine: Building Strength & Resilience for Every Season

We often think of movement in terms of burning calories, losing weight, or completing a workout.

But movement is so much more than exercise.

Our bodies were designed to move, and consistent movement supports circulation, lymphatic flow, muscle strength, metabolic health, mobility, and resilience as we age.

Unlike the cardiovascular system, the lymphatic system doesn’t have a central pump like the heart. It relies heavily on muscle contractions, breathing, and body movement to help circulate lymphatic fluid. This makes everyday movement an important part of supporting the body’s natural drainage and detoxification pathways.

Movement Supports More Than Muscle

Regular movement can help support:

• Healthy circulation and delivery of oxygen and nutrients

• Lymphatic flow and the body’s natural waste-removal processes

• Muscle mass and strength, which become increasingly important as we age

• Bone health and stability

• Balance, mobility, and flexibility

• Insulin sensitivity and metabolic health

• Mitochondrial function and energy production

• Stress regulation and nervous-system health

• Resilience and independence as we age

Maintaining muscle isn’t simply about appearance. Muscle is metabolically active tissue and an important reserve for healthy aging.

The goal isn’t necessarily to exercise harder.

The goal is to keep moving in a way that supports your body.

Movement Should Match Your Season

There will be seasons when your body is capable of, and benefits from, more challenging movement. Examples include strength training, Pilates, hiking, cycling, cardiovascular conditioning or longer workouts.

And there may be seasons when movement looks very different.

A walk outside.

Gentle stretching.

Rebounding.

Mobility work.

Restorative Pilates or yoga

Bodywork.

Light resistance exercises.

A few intentional movement breaks throughout the day.

It all counts.

Every step is an investment in your health.

For someone navigating chronic illness, cancer, autoimmune disease, significant fatigue, adrenal or nervous-system dysregulation, recovery from illness or treatment, or simply a demanding season of life, more exercise is not automatically better.

High-intensity or prolonged cardiovascular exercise may be appropriate for some people and poorly tolerated by others. Body Clue^TM: If exercise consistently leaves you depleted rather than restored, your body may be asking for a different approach.

Sometimes building resilience means progressively challenging the body.

Other times, resilience means knowing when to modify.

Build for the Life You Want to Keep Living

As we age, movement becomes less about what our bodies look like and increasingly about what our bodies allow us to keep doing.

Getting off the floor easily.

Carrying groceries.

Traveling.

Playing with children or grandchildren.

Working in the garden.

Maintaining balance.

Walking independently.

Living fully.

Strength.

Those abilities are built through the small things we repeatedly ask our bodies to do.

You don’t have to follow someone else’s workout routine to benefit from movement. Custom-design movement for the season of life you’re in.

Start where your body is today.

Build strength when you can.

Prioritize mobility.

Support circulation and lymphatic flow.

Rest when your body genuinely needs recovery.

Then gradually build from there.

Because movement isn’t punishment for what you ate or something you have to earn.

Movement is one of the ways we preserve our strength, function, and resilience for the years ahead.

A simple Movement Action Step: No gym membership required!

The photo above is from my home gym🤍

Choose movement that meets you where you are today. Aim for 20–30 minutes of intentional movement such as an outdoor walk, Pilates, stretching, mobility work, or a kettlebells workout in your spare bedroom, garage, or shop. Extend grace to yourself and adjust the intensity to your current season of health and energy.

Consistency over intensity. Movement should support your body, not deplete it.

Equipped to Thrive Inspiration:

Start with a goal. Be specific. Follow through. Stay consistent. Build on that!

I pray that you all will benefit from long-lasting health and vitality at every season of your life.

Your Health Advocate,

Tabatha

Health information is for educational purposes only and is not intended to replace individualized medical advice. If you have a chronic medical condition or are recovering from illness or treatment, discuss significant changes in physical activity with your healthcare provider before adding exercise.

Healthy Homemade Coffee Creamer.

Skip the additives. Keep the flavor.

Prep Time: 3 minutes

This recipe is a super quick and homemade alternative with simple ingredients that you can make today. Simple enough the whole family can make.

Add it your morning coffee or matcha latte and share with your loved ones.

Simple ingredients. Better mornings.

Many coffe…

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The #1 Hormone Concern in My Practice

When your thyroid labs look “normal,” but you still don’t feel like yourself

This week’s topic comes from a subscriber request and it’s a good one.

Low thyroid is one of the most common health issues I see in practice.

Fatigue. Low energy. Weight changes. Feeling cold. Constipation. Hair thinning. Dry skin. Brain fog. Low mood. Changes in cholesterol. Difficulty concentrating.

And yet, many people are told:

“Your thyroid labs are normal.”

Sometimes they are.

But sometimes we simply haven’t looked at enough of the picture.

TSH Is Only Part of the Story

Conventional thyroid screening commonly begins with TSH, sometimes with a reflex Free T4 if the TSH falls outside the laboratory’s reference range.

That’s useful for screening, but it doesn’t always tell us everything we want to know.

For a more complete thyroid evaluation, I may look at:

• TSH

• Free T4

• Free T3

• Thyroid peroxidase antibodies (TPO)

• Thyroglobulin antibodies (TgAb)

Why look deeper?

Because being within the standard laboratory range doesn’t always mean we’ve explained why someone has symptoms.

There can be subtle or early patterns where symptoms and the overall clinical picture deserve a closer look, even when standard screening hasn’t identified obvious hypothyroidism.

This is also where understanding standard versus optimal lab ranges can provide additional context. I’ll be diving much deeper into those numbers in my upcoming Optimal Lab Range Guide.

A Commonly Overlooked Link: Hashimoto’s

Hashimoto’s is an autoimmune thyroid condition and one of the most common causes of low thyroid.

And here’s something many people don’t realize:

You can have thyroid hormone levels within standard laboratory ranges, particularly earlier in the disease process, while thyroid antibodies are elevated.

That’s why I may include TPO and thyroglobulin antibodies instead of looking at TSH alone.

Hashimoto’s isn’t simply about thyroid hormones.

It’s an immune system condition affecting the thyroid.

And when autoimmunity enters the picture, I want to ask:

What may be influencing the immune system as a whole?

The Thyroid + Gut Connection

This is one reason I look at gut health.

The gut and immune system are closely connected. Increased intestinal permeability often called “leaky gut” has been studied in connection with autoimmune conditions, including Hashimoto’s.

Depending on the person, I may consider:

• Digestion and nutrient absorption

• Gut bacteria and microbiome balance

• Intestinal inflammation

• Gut barrier health

• Food tolerance

• Nutrient deficiencies

It doesn’t mean every thyroid problem starts in the gut.

It means we’re looking at the whole person instead of one thyroid number.

The Environmental Connection

Certain environmental exposures including some heavy metals, endocrine-disrupting chemicals, pesticides, and other toxicants have been associated with changes in thyroid function and, in some research, thyroid autoimmunity.

That doesn’t mean one exposure automatically causes Hashimoto’s or elevated thyroid antibodies.

But environmental exposures can be another piece worth considering alongside gut health, nutrition, inflammation, and immune function.

Stress-Thyroid Connection

Chronic stress matters, too.

Your thyroid doesn’t operate alone. It communicates with your brain, adrenal glands, immune system, gut, and the body’s stress-response system.

Prolonged stress and changes in cortisol can influence thyroid hormone regulation and metabolism. Illness, inflammation, inadequate nutrition, and poor sleep can also affect thyroid hormone patterns.

Stress can also affect digestion, the microbiome, immune signaling, and gut barrier health.

Stress isn’t the cause of every thyroid problem.

But when someone doesn’t feel well, it’s another piece of the puzzle worth looking at.

Before Medication: Ask What the Thyroid Needs

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Body Clues: Fatigue|Part2

Beyond Tired: Cellular energy, inflammation & hidden stressors

In Part 1, we started with the foundations: sleep, hydration, nutrition, iron, thyroid function, blood sugar and gut health.

But what if you’re doing many of those things well and you’re still exhausted?

Sometimes we need to look deeper.

Instead of asking only:

“Am I getting enough energy?”

We also need to ask:

“Is my body able to efficiently produce and use energy at the cellular level?”

Mitochondrial Function + Cellular Energy

To understand fatigue, it helps to go all the way down to the cell.

Your mitochondria help convert nutrients from food into ATP (adenosine triphosphate) which is the usable form of energy that powers cellular processes throughout your body.

Your heart beating.
Your muscles contracting.
Your brain communicating.
Your cells repairing and maintaining themselves.

All require energy.

And making that energy requires nutrients.

Magnesium, B vitamins, iron and other micronutrients serve as important cofactors in normal energy metabolism.

Magnesium is especially important because ATP commonly functions in the body bound to magnesium as Mg-ATP.

This is one reason nutrient status and adequate digestion matters so much when investigating persistent fatigue.

It isn’t only:

What are you eating?

It’s also:

Are you digesting it, absorbing it and ultimately utilizing it at the cellular level?

Inflammation, oxidative stress, metabolic dysfunction, nutrient deficiencies, illness and certain medications may also affect mitochondrial function and cellular energy production.

Chronic Inflammation

Inflammation is not inherently bad.

It’s part of the body’s normal immune response and healing process.

The problem is when inflammatory signaling becomes persistent.

Chronic inflammation can accompany metabolic dysfunction, autoimmune disease, infection, gastrointestinal disease and many other conditions. Fatigue can be part of that picture.

Depending on symptoms and history, simple markers such as a CBC, CMP, CRP or hs-CRP, and ESR may provide additional clues.

But remember: an inflammatory marker doesn’t necessarily tell us whyinflammation is present.

That’s the next question.

EBV + Other Infections

Infections and post-infectious states can also contribute to prolonged fatigue.

One commonly discussed example is Epstein-Barr virus (EBV).

Most adults have been exposed to EBV at some point in their lives. Because of that, simply having positive EBV antibodies doesn’t automatically mean EBV is currently causing fatigue.

The antibody pattern, symptoms, timing and clinical history all matter.

Depending on someone’s history, a healthcare provider may consider EBV or other infectious causes when fatigue is persistent or began following an illness.

The goal isn’t to chase every possible infection.

It’s to let the history and symptoms guide the investigation.

Adrenal + Stress-Response Disruption

I prefer talking about adrenal or stress-response disruption rather than automatically labeling chronic fatigue as “adrenal fatigue.”

Your adrenal glands participate in the hypothalamic-pituitary-adrenal (HPA) axis, one of the body’s primary stress-response systems.

Cortisol normally follows a daily rhythm and plays roles in blood sugar regulation, blood pressure, immune signaling and the sleep-wake cycle.

And stress isn’t only emotional.

The body also responds to physiological stressors such as:

• Chronic illness

• Inflammation

• Infection

• Poor sleep

• Blood sugar instability

• Under-eating

• Overtraining

• Chronic pain

• Prolonged emotional stress

When demands continually outweigh recovery, you may notice patterns such as feeling tired but wired, difficulty getting going in the morning, afternoon crashes, poor stress tolerance or difficulty winding down at night.

Instead of immediately asking:

“How do I boost my adrenals?”

Consider asking:

“What is continually placing my body under stress and what may be interfering with recovery?”

True adrenal insufficiency is different. It is a recognized medical condition that requires appropriate medical evaluation and treatment.

Environmental + Toxicant Exposure

Our environment is another piece of the health puzzle.

Depending on someone’s home, occupation and exposure history, potential environmental contributors may include:

Mold exposure

Air pollution

Pesticides

Heavy metals

Phthalates (fragrances/air fresheners)

Formaldehyde (off gassing from pressed wood, paint, adhesives)

PFAS (“forever chemicals”)

Parabens (cosmetics/personal care)

Volatile Organic Compunds (VOCs)

Bisphenols (BPA/BPS) (plastics, epoxy resins)

Other environmental exposures

This doesn’t mean every person with fatigue needs extensive environmental testing or a complicated “detox.”

Testing should be guided by a meaningful exposure history, symptoms and clinical judgment.

The goal is awareness, not fear.

What About EMFs?

Electromagnetic fields (EMFs) are part of our modern environment through electrical systems, wireless devices, Wi-Fi and cellular technology.

Some individuals report symptoms such as fatigue, headaches or sleep disturbances that they associate with EMF exposure.

This is an area where I believe reasonable awareness is more useful than fear.

Simple habits such as keeping your phone away from your body while sleeping, placing phone in airplane mode when not in use, limiting unnecessary nighttime device use and creating a low-stimulation sleep environment are practical regardless and may support better sleep and recovery.

Don’t Overlook Medical Causes

Persistent fatigue shouldn’t automatically be attributed to stress, hormones, aging or “adrenals.”

Sometimes fatigue is an important medical clue.

Potential causes can include:

Anemia

Thyroid disease

Diabetes

Metabolic Disease

Autoimmune conditions

Chronic or recent infections

Sleep disorders

Kidney or Liver Disease

Cardiovascular or Pulmonary Conditions

Medication effects

And yes, cancer can sometimes present with persistent fatigue.

That does not mean fatigue by itself is a sign of cancer. Fatigue is extremely common and has many much more common explanations.

But new, progressive or unexplained fatigue deserves medical evaluation. particularly when accompanied by unexplained weight loss, abnormal bleeding, persistent fever, drenching night sweats, a new mass, persistent pain or other significant changes.

The goal isn’t fear.

It’s paying attention.

Look at the Whole Picture

Fatigue is a perfect example of why we can’t always look at one organ, one lab value or one symptom in isolation.

Your gut influences nutrient absorption.

Your nutrients support mitochondrial function.

Your mitochondria help produce cellular energy.

Your metabolic health influences inflammation.

Your immune system responds to infection and environmental stressors.

Your stress-response system influences sleep, blood sugar and recovery.

The systems of the body are connected.

That’s why simply chasing fatigue with more caffeine or another supplement may never address the reason you’re tired.

Sometimes the answer is simple.

Sometimes it requires deeper investigation.

Action Step: Ask Better Questions

If fatigue persists, consider asking:

When did this begin?

What changed around that time?

Did it follow an illness, major stressor or environmental exposure?

What other symptoms appeared with it?

Are there patterns throughout the day?

Could I be dealing with inflammation, nutrient depletion, impaired absorption, metabolic dysfunction or inadequate recovery?

What do my labs show and is there something clinically appropriate we haven’t investigated yet?

Your symptoms aren’t there to frighten you.

They’re information.

Pay attention to the clues.
Learn your patterns.
Understand your labs.
Ask better questions.
Advocate for yourself when something doesn’t feel right.

Because sometimes the symptom isn’t the problem.

It’s the clue pointing you toward it.

Tabatha Pittman, PA-C
Cultivate Health | Vitality Wellness

Designed to heal. Equipped to thrive. Rooted in truth.

For educational purposes only. This information is not intended to diagnose, treat, cure or prevent disease. Persistent, worsening or unexplained fatigue should be evaluated by your healthcare provider.

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Body Clues: Fatigue — Part 1

When “I’m just tired” may be your body asking you to look deeper

Fatigue is one of the most common symptoms I hear about and one of the easiest to dismiss.

We blame busy schedules, stress, getting older, poor sleep or simply having too much on our plates.

Sometimes, that really is the explanation.

But when fatigue becomes persistent, unexplained or begins interfering with your normal life, it deserves a closer look.

Fatigue isn’t a diagnosis. It’s a clue.

The question is: What is driving it?

What Does Fatigue Look Like?

Fatigue isn’t always just wanting to sleep.

It may look like:

• Waking up tired even after a full night’s sleep

• Needing caffeine just to get going

• Afternoon energy crashes

• Brain fog or difficulty concentrating

• Muscle weakness

• Poor exercise tolerance or slow recovery

• Headaches

• Feeling cold

• Dizziness or lightheadedness

• Shortness of breath with activity

• Feeling physically heavy or depleted

• Feeling tired all day but suddenly “wired” at night

One symptom doesn’t tell us the answer. But symptoms create patterns and patterns give us clues.

1. Start With Sleep

Before jumping to specialty testing or supplements, start with one of the body’s most basic needs: restoration.

Ask yourself:

Am I actually getting enough sleep?

Am I waking throughout the night?

Do I wake refreshed?

Do I snore?

Am I scrolling or working right up until bedtime?

Is my sleep schedule consistent?

Poor sleep quality, sleep apnea, circadian disruption and chronic sleep deprivation can create significant daytime fatigue.

Sometimes improving energy starts with protecting the hours when your body is supposed to restore itself.

2. Hydration + Electrolytes

Water matters, but hydration isn’t just about water.

Electrolytes such as sodium, potassium and magnesium help support fluid balance, nerve signaling, muscle function and many other physiological processes.

Dehydration or electrolyte imbalance may contribute to fatigue, weakness, headaches or lightheadedness.

This is especially worth considering with heavy sweating, exercise, heat exposure, illness or inadequate food and fluid intake.

3. Are You Getting Enough Nutrition?

Your body cannot produce energy without raw materials.

Protein, carbohydrates, healthy fats, vitamins and minerals all play roles in normal energy metabolism.

Some nutrients commonly worth considering when investigating fatigue include:

Iron + ferritin
Vitamin B12
Folate
Vitamin D
Magnesium
Other B vitamins

But there’s another piece of this conversation that is often overlooked:

Eating nutrients doesn’t necessarily mean you’re absorbing them.

4. Gut Health + Malabsorption

You can have a beautiful diet and still develop nutrient deficiencies if digestion and absorption aren’t functioning well.

Depending on the individual, problems involving stomach acid, H. pylori, intestinal inflammation, pancreatic digestive enzymes, bile flow, dysbiosis or other gastrointestinal conditions may interfere with digestion and nutrient absorption.

Pay attention to digestive clues such as:

• Persistent bloating

• Reflux

• Constipation or diarrhea

• Changes in stool

• Undigested food

• Abdominal discomfort

• Food intolerances

• Unexplained nutrient deficiencies

Sometimes the fatigue story actually begins in the gut.

5. Iron Deserves Special Attention

Iron deficiency can contribute to fatigue even before the picture progresses to significant anemia.

Iron is involved in oxygen transport and cellular energy processes, which is why looking only at hemoglobin may not always tell the whole story.

Depending on your situation, your provider may consider:

CBC • ferritin • serum iron • TIBC • transferrin saturation

The goal isn’t simply to take iron because you’re tired.

It’s to determine whether you’re deficient and, if you are, why.

Blood loss? Menstruation? Inadequate intake? Poor absorption? Parasite or bacterial infections? Gastrointestinal disease?

Finding the reason matters.

6. Don’t Forget the Thyroid

Thyroid hormones influence metabolism throughout the body, so thyroid dysfunction can certainly show up as fatigue.

Other clues may include feeling cold, constipation, changes in weight, dry skin, hair changes, menstrual changes or difficulty concentrating.

Depending on symptoms and history, a thyroid evaluation may include:

TSH • Free T4 • sometimes Free T3 • TPO antibodies • thyroglobulin antibodies

A laboratory value should always be interpreted alongside symptoms, medical history and the clinical picture.

7. Blood Sugar + Metabolic Health

Blood sugar instability can create an exhausting cycle:

Energy → crash → craving → quick energy → another crash.

Fasting glucose is useful, but it doesn’t always tell the entire metabolic story.

Depending on the individual, I may also want to understand:

Fasting glucose • fasting insulin • hemoglobin A1c • lipid markers

Meals built around adequate protein, fiber, healthy fats and whole-food carbohydrates can also help support steadier energy throughout the day.

Where Do You Start?

You don’t necessarily need dozens of specialty tests because you’re tired.

Start with the foundations and let your symptoms and history guide the next step.

A basic conversation with your healthcare provider may include:

CBC
CMP
Iron panel + ferritin
Vitamin B12 + folate
Vitamin D
Thyroid testing
Fasting glucose + A1c
Fasting insulin when appropriate

From there, testing can become more individualized.

Foundations First

While you’re investigating the reason for fatigue, don’t underestimate what your body needs every day.

Prioritize:

• Consistent, restorative sleep

• Morning sunlight

• Adequate protein and calories

• Nutrient-dense whole foods

• Hydration and appropriate electrolytes

• Healthy bowel function and digestion

• Regular movement without chronically overtraining

• Blood sugar stability

• Time for actual recovery

You don’t have to overhaul everything overnight.

Start with the foundation.

One More Question…

What if you’re prioritizing sleep, eating well, hydrating, correcting deficiencies—and you’re still exhausted?

That’s when the conversation may need to go deeper.

In Body Clues: Fatigue — Part 2, we’ll look at mitochondrial and cellular energy production, chronic inflammation, infections such as Epstein Barr Virus (EBV), stress-response disruption, environmental considerations and medical conditions that shouldn’t be overlooked.

Because sometimes the question isn’t simply:

“Am I giving my body enough energy?”

It’s:

“What might be interfering with my body’s ability to make and use it?”

Tabatha Pittman, PA-C
Cultivate Health | Vitality Wellness

Designed to heal. Equipped to thrive. Rooted in truth.

For educational purposes only. This information is not intended to diagnose, treat, cure or prevent disease. Persistent, worsening or unexplained fatigue should be evaluated by your healthcare provider.

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Your Labs Are “Normal,”But You Don’t Feel Fine

Understanding Reference Ranges vs. Optimal Ranges

Have you ever been told, “Your labs look normal,” even though you know you don’t feel like yourself?

You’re tired. Your hair may be thinning. You’re gaining weight despite doing all the “right” things. Your digestion is off. You’re cold, foggy, anxious, or simply don’t have the energy you once had.

Yet your lab results fall within the reference range.

This is where understanding the difference between a normal reference range and an optimal range can be helpful.

Normal Does Not Always Mean Optimal

A laboratory reference range is generally established by looking at values found within a large population and determining the range in which most results fall.

It helps identify obvious abnormalities and disease.

But being within range does not necessarily tell us whether that value is ideal for you.

In functional and integrative medicine, I often look beyond whether a result simply has an H or L beside it.

I’m looking for patterns.

I consider:

• Where does the value fall within the range?

• How has it changed over time?

• What are the related markers doing?

• What symptoms is the person experiencing?

• What medications or supplements could influence the result?

• What does their health history tell us?

One lab value is rarely the whole story.

Thyroid Labs Are a Great Example

Someone may have a TSH that falls perfectly within the laboratory reference range and still experience symptoms commonly associated with impaired thyroid function.

That doesn’t automatically mean they have thyroid disease.

It means we may need to look deeper.

Depending on the clinical picture, evaluating TSH alongside free T4, free T3 and thyroid antibodies can provide a much more complete picture than looking at TSH alone.

And there are things a routine blood test simply cannot show us directly—such as what is happening at the cellular level, receptor sensitivity, nutrient status, inflammation, stress physiology, or how effectively thyroid hormone is being utilized by tissues.

The number matters. The context matters more.

Even A1c Has a Bigger Story

Hemoglobin A1c is commonly used to estimate average blood sugar over the previous few months.

But A1c depends on red blood cells.

Anything that changes the lifespan or turnover of those cells can influence the result.

Iron deficiency, certain anemias, blood loss, kidney disease, transfusions and other conditions can sometimes make A1c appear higher or lower than the person’s actual glucose patterns would suggest.

That is why I don’t like evaluating A1c in isolation.

Sometimes we need to consider fasting glucose, fasting insulin, the CBC, iron studies and other markers alongside it.

Look for Patterns, Not Just Flags

This is one of the biggest things I want people to understand about laboratory testing:

A lab report is data—not a diagnosis.

Your symptoms matter.

Your history matters.

Your trends matter.

And the relationship between different markers matters.

The goal isn’t to chase a “perfect” number or assume every result in the conventional reference range is a problem.

The goal is to put the pieces together.

Because sometimes the most important clue isn’t the lab value that’s highlighted in red.

It’s the pattern hiding in plain sight.

Why Patterns Matter: A Visual Snapshot

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Some recipes carry memories.

This simple cucumber salad became one of my dear friend’s favorite side dishes while she was going through cancer treatment. Whenever a group of us gathered to bring meals and support her, this salad was almost always on the table. It’s fresh, light, nourishing, and a reminder that sometimes the smallest acts of kindness can mean the most.

Simple Cucumber Salad

Ingredients

• 2 English cucumbers, thinly sliced

• ¼ small red onion, very thinly sliced

• 2 tablespoons fresh dill, chopped

• 2 tablespoons extra virgin olive oil

• 1 tablespoon apple cider vinegar (and/or fresh lemon juice)

• Sea salt and freshly ground black pepper, to taste

Optional additions

• Crumbled feta*

• Cherry tomatoes, halved

• Avocado, diced

• A sprinkle of hemp hearts for extra nutrition

*DF cheese: swap for diced organic pasture raised sharp cheddar raw cheese

Directions

1. Combine the cucumbers, onion, and fresh dill in a large bowl.

2. Whisk together the olive oil, vinegar (or lemon juice), salt, and pepper.

3. Pour over the vegetables and gently toss to coat.

4. Let sit for 10–15 minutes before serving so the flavors can come together.

Simple foods prepared with love have a way of nourishing more than just the body. I hope this recipe finds its way to your table and blesses someone you love.

Nourish well,

Tabatha

The 3 Biggest Disruptors of Health

Most chronic symptoms don’t appear overnight.

They often develop gradually, over months or even years, as the body adapts to repeated stressors until it can no longer compensate.

While every person is unique, over the past 13 years of supporting clients, I’ve found that many health imbalances can often be traced back to three common areas.

1. Nutrient-Depleted Foods

Your body was designed to thrive on real, nutrient-dense foods.

Today’s highly processed diet often provides plenty of calories but very few of the vitamins, minerals, healthy fats, and phytonutrients your cells depend on.

Even when you’re eating a healthy diet, poor digestion, low stomach acid, gut imbalances, inflammation, medications, and chronic stress can reduce nutrient digestion and absorption, gradually leading to deficiencies.

Over time, nutrient depletion can affect energy, hormones, digestion, immune function, brain health, and cellular repair.

Food isn’t just fuel—it provides the building blocks your body needs to function, repair, and heal.

2. Toxins

Our bodies are exposed to far more than previous generations.

Environmental chemicals, plastics, pesticides, heavy metals, mold, poor indoor air quality, ultra-processed food additives, certain personal care products, and other environmental exposures all contribute to the body’s total burden.

Think of your health like a bucket.

Your body has remarkable detoxification systems, but when the total load becomes greater than your body’s ability to eliminate and repair, the bucket begins to overflow—and symptoms may begin to appear.

Reducing unnecessary exposures is just as important as supporting the body’s natural detoxification pathways.

3. Stress³

Not all stress looks the same.

I like to think of it as Stress³ because it comes in three forms, and all three communicate with your nervous system.

Emotional Stress

• Relationships

• Caregiving

• Financial pressures

• Anxiety

• Grief

• Trauma*

Trauma doesn’t have to be a major life event. Sometimes it’s the accumulation of smaller experiences over time. More on this in a future article.

Physiological Stress

• Poor sleep

• Gut imbalances

• Chronic inflammation

• Blood sugar dysregulation

• Hormone imbalances

• Infections

• Chronic pain

• Overtraining

Chemical Stress

• Environmental toxins

• Alcohol

• Tobacco

• Ultra-processed foods

• Medications

• Endocrine-disrupting chemicals

Each form of stress influences the nervous system.

When stress becomes chronic, it can affect hormone balance, digestion, immune function, blood sugar regulation, inflammation, and the body’s ability to heal.

Cultivate Health Insight

Health isn’t about chasing symptoms.

It’s about identifying and addressing the hidden barriers that may be preventing the body from functioning as it was designed.

Healing is often like peeling back the layers of an onion—one layer at a time, not all at once—beginning with healthy foundations.

When we consistently nourish the body, reduce unnecessary toxic burden, support healthy digestion, and build resilience to stress, we create an environment where healing becomes possible.

Small daily choices, repeated consistently over time, can profoundly influence long-term health.

With health, hope & blessings,

Tabatha Pittman, PA-C
Cultivate Health
by Vitality Wellness

For educational purposes only. This information is intended to educate and empower, not to diagnose, treat, cure, or replace individualized medical advice. Always consult your healthcare provider regarding your personal health needs.

A Comprehensive Healing Approach

Treatment should always be individualized with your healthcare provider. The goal isn’t simply to reduce bacterial overgrowth but also to address the underlying factors that allowed it to occur.

Natural antimicrobial therapy isn’t just about killing unwanted microbes. Lasting healing comes from creating an environment where harmful organisms are less likely to thrive while supporting your body’s own defenses.

Natural Antimicrobials: Methane-Predominant SIBO (IMO)

Methane-producing archaea often require a different treatment strategy.

Common botanicals for Methane-Predominant SIBO include:

• -Berberine

• -Neem

• -Oil of oregano (often used in combination protocols)

Because methane overgrowth is frequently associated with constipation, supporting healthy bowel function and motility is often an important part of treatment.

Natural Antimicrobials: Hydrogen-Predominant SIBO

Common botanicals for Hydrogen-Predominant SIBO include:

• -Berberine

• -Oil of oregano

• -Neem

• -Allicin (often combined with other botanicals)

• -Cinnamon (limited evidence)

• -Green tea polyphenols (supportive research)

Additional Healing Approaches

Immune Support
A healthy immune system helps keep bacteria, fungi, and parasites in check. Nutrient repletion, quality sleep, stress management, vitamin D, zinc, medicinal mushrooms, and other targeted nutrients all play important roles.

Support Digestion
Healthy stomach acid, digestive enzymes, and bile are essential for breaking down food and reducing the risk of microbial overgrowth.

Restore the Gut Microbiome
After reducing unwanted microbes, rebuilding a diverse and resilient microbiome with the right probiotics, prebiotics (when appropriate), and whole foods helps maintain long-term balance.

Repair the Gut Lining
Supporting the intestinal barrier with nutrients such as L-glutamine, zinc carnosine, butyrate, collagen, and other gut-healing strategies can help reduce inflammation and improve gut integrity.

Improve Motility
Healthy movement of food through the digestive tract helps prevent bacteria from lingering where they shouldn’t. Supporting the migrating motor complex is especially important for those with SIBO.

Reduce Inflammation
An anti-inflammatory diet, adequate omega-3 fats, restorative sleep, movement, and stress reduction create an internal environment that promotes healing.

Personalize with Advanced Testing
Functional testing can help identify infections, microbial imbalances, nutrient deficiencies, digestive dysfunction, inflammation, and other root causes so treatment is tailored to the individual rather than based on guesswork.

Every case of SIBO is different. If you’re ready to move beyond symptom management and identify the fac tors driving your digestive symptoms, schedule your Resilient Gut Strategy Session below.

Book Your Strategy Session HERE

Vitality Insight

One of the biggest reasons SIBO returns isn’t simply because bacteria weren’t eliminated, it’s because the environment that allowed them to overgrow wasn’t fully addressed.

Long-term healing often involves supporting healthy digestion, stomach acid, digestive enzymes, bile flow, bowel regularity, nutrition, stress management, sleep, and restoring healthy gut function, not simply reducing bacteria.

Healing begins when we stop asking, “How do I kill the bacteria?” and start asking, “Why did they overgrow in the first place?”

Natural antimicrobial therapy works best as part of a comprehensive root-cause strategy, not as a standalone treatment. Treatment duration is also personalized. The goal isn’t simply to eliminate microbes; it’s to restore balance, strengthen resilience, and create an environment where true healing can occur. Long term antimicrobial use may cause microbial imbalance, resistance and recurrent symptoms. Please work with an experienced integrative practitioner.

Download SIBO Guide & Tracker

Read more

Breath Testing: A Valuable Test, But Not the Whole Story

Breath testing is currently the most commonly used non-invasive test for SIBO. When interpreted correctly, it can provide valuable information and help guide treatment.

One important point many people don’t realize is that higher gas levels often correlate with a greater bacterial overgrowth and may require a longer or more comprehensive treatment approach. While the numbers don’t tell us everything, they can help your healthcare practitioner better understand the severity of the overgrowth and monitor progress over time.

However, breath testing has limitations. It measures the gases produced by microbes, not the bacteria themselves. Results should always be interpreted alongside your symptoms, history, and clinical picture. A positive test can confirm that bacterial fermentation is occurring, but it doesn’t explain why the overgrowth developed in the first place.

Like every test in medicine, breath testing is a useful diagnostic tool, but it should never be interpreted in isolation. The actual gas values and overall clinical picture are often just as important as whether the test is simply labeled “positive” or “negative.”

Breath Test Caveats

• False-negative results can occur.

• False-positive results are possible.

• Proper preparation before testing is essential.

• A positive breath test doesn’t explain why SIBO developed.

• A negative breath test does not completely rule it out.

Key Takeaway

A properly performed and interpreted breath test helps answer the question:

“Is bacterial overgrowth present?”

It does not answer:

• Why did it develop?

• Why did it keep coming back?

• What’s allowing bacteria to remain in the small intestine?

Those answers often require looking upstream.

Testing is just one piece of the puzzle. The complete history and clinical picture are mission critical.

Advanced Testing to Consider

Because SIBO is often a downstream consequence of another issue, identifying bacterial overgrowth is only the beginning. While not everyone needs extensive testing, a personalized evaluation may help uncover the upstream factors contributing to SIBO and reduce the risk of recurrence.

Depending on your symptoms, medical history, and clinical presentation, your healthcare provider may consider:

Digestive Function

• Comprehensive stool analysis

• Fecal pancreatic elastase

• Fecal calprotectin (when inflammation is suspected)

• Helicobacter pylori (H. pylori) testing

• Celiac disease screening

Nutritional Status

Because SIBO can interfere with nutrient absorption, your practitioner may evaluate:

• Iron studies

• Vitamin B12

• Folate

• Vitamin D

• Zinc

• Magnesium

• Copper (when appropriate)

Metabolic & Endocrine Health

• Comprehensive thyroid evaluation

• Hemoglobin A1c or glucose testing

• Autoimmune evaluation when clinically indicated

Structural & Functional Contributors

• Constipation or slow intestinal transit

• Gallbladder function and healthy bile flow

• Previous abdominal surgery or adhesions

• Pelvic floor dysfunction

• Connective tissue disorders

• Assessment of the ileocecal valve when clinically indicated

Looking Upstream

The goal isn’t to order every available test. It’s to identify why SIBO developed in the first place. Common upstream contributors may include:

• Low stomach acid

• Impaired digestive enzyme or bile production

• Dysfunction of the migrating motor complex (MMC)

• Prior food poisoning

• Chronic constipation

• Certain medications

• Hypothyroidism

• Abdominal adhesions

• Structural abnormalities

• Immune dysfunction

• Chronic stress affecting gut motility

Treating the bacterial overgrowth is important, but identifying and addressing these underlying contributors is what helps create more lasting healing and reduces the likelihood of recurrence.

Personalized Guidance

Every case of SIBO is different. If you’re ready to move beyond symptom management and identify the fac tors driving your digestive symptoms, schedule your Resilient Gut Strategy Session below.

Book Your Strategy Session HERE

My mission is to equip you with practical strategies grounded in physiology, clinical experience and biblical wisdom. My hope is that this will help you better understand your body, ask informed questions and partner with your healthcare team to pursue the root causes of your symptoms, not just manage them.

Warmly,

Tabatha Pittman, PA-C | Vitality Wellness
Certified Functional Medicine Practitioner
Designed to Heal. Equipped to Thrive.

Vitality Website: Vitality Wellness

Disclaimer: Educational purposes only. The information shared in this newsletter is intended for education and inspiration and is not a substitute for personalized medical advice, diagnosis, or treatment. Always consult your qualified healthcare provider before making changes to your diet, supplements, medications, or healthcare plan.

Homemade Almond Milk

Made with whole food ingredients.

Ingredients

• 1 cup organic raw almonds

• 4 cups filtered water

• 1–2 Medjool dates (optional, for a hint of sweetness)

• 1 teaspoon pure vanilla extract or ½ vanilla bean (optional)

• Pinch of sea salt

Instructions

1. Place the almonds in a bowl and cover with filtered water. Cover and refrigerate for 8–12 hours or overnight.

2. Drain and rinse the almonds thoroughly.

3. Add the soaked almonds, 4 cups of fresh filtered water, dates (if using), vanilla, and sea salt to a high-speed blender.

4. Blend for 60–90 seconds, until smooth and creamy.

5. Pour through a nut milk bag or several layers of cheesecloth into a large bowl or pitcher. Gently squeeze out as much liquid as possible.

6. Transfer to a glass mason jar and refrigerate.

Storage: Keeps fresh in the refrigerator for 4–5 days. Shake well before each use, as natural separation is normal.

Vitality Kitchen Tip

Unlike many store-bought almond milks, this recipe contains no gums, emulsifiers, artificial flavors, preservatives, or added oils. The natural cream rising to the top is a sign of real ingredients. It’s not something to worry about. Just shake and enjoy.

Perfect for: Homemade Matcha Latte🍃

Don’t Throw Away the Almond Pulp!

Leftover almond pulp can be used to:

• Blend into smoothies

• Stir into oatmeal

• Add to homemade energy bites

• Mix into muffins or pancakes

• Dehydrate and use as almond meal in baking

Why Make Your Own?

Many commercial almond milks contain only a small percentage of almonds and may include ingredients such as carrageenan, gums, emulsifiers, stabilizers, natural flavors, and preservatives to improve texture and shelf life.

Making your own almond milk allows you to control exactly what goes into your glass using simple, recognizable ingredients that nourish your body one new habit at a time.

Simple. Wholesome. Versatile.

One batch becomes the foundation for healthy coffee creamer, matcha lattes, smoothies, overnight oats, soups, sauces, and more. Consider this one practical swap that can simplify healthy living.

To your health,

Tabatha Pittman, PA-C
Vitality Wellness | Designed to Heal. Equipped to Thrive. Rooted in Truth.

Vitality Wellness Website

Disclaimer: This content is for educational purposes only and should not be considered medical advice. Please consult your healthcare provider before making health-related decisions.

Common Reasons Bacteria Migrate into the Small Intestine

1. Impaired Migrating Motor Complex (MMC) — the #1 cause
The migrating motor complex is often called the intestine’s “housekeeper.” Between meals and overnight, it creates waves that sweep bacteria and undigested food from the small intestine into the colon.

When the MMC slows, bacteria remain behind and multiply.

Common reasons:

• Food poisoning (especially Campylobacter, Salmonella, E. coli, Shigella)

• Damage to intestinal nerves

• Diabetes

• Chronic stress

• Certain medications

• Eating or snacking continuously without allowing fasting periods between meals

2. Low Stomach Acid (Hypochlorhydria)
Stomach acid is one of your body’s first antimicrobial defenses.

Low acid allows more bacteria to survive and pass into the small intestine.

Causes include:

• Aging

• Proton pump inhibitors (omeprazole, pantoprazole, etc.)

• Chronic stress

• H. pylori infection

• Autoimmune gastritis

3. Reduced Digestive Enzymes
When proteins, fats, and carbohydrates aren’t properly digested, they become food for bacteria.

Causes:

• Pancreatic insufficiency

• Chronic pancreatitis

• Celiac disease

• Cystic fibrosis

4. Reduced Bile Flow
Bile doesn’t just digest fats; it also has antimicrobial properties.

Causes include:

• Gallbladder removal

• Gallstones

• Cholestatic liver disease

• Poor bile production or flow

• Liver stagnation

5. Structural Problems
Anything that slows or traps intestinal contents can allow bacteria to accumulate.

Examples:

• Abdominal adhesions

• Scar tissue after surgery

• Diverticula of the small intestine

• Partial bowel obstruction

• Crohn’s disease strictures

6. Ileocecal Valve Dysfunction
The ileocecal valve separates the small intestine from the colon.

If it doesn’t close properly, bacteria from the colon may reflux backward into the small intestine.

Potential contributors:

• Prior surgery

• Inflammation

• Increased pressure from constipation

7. Chronic Constipation
Constipation slows movement throughout the digestive tract, allowing bacteria more time to multiply and potentially move backward.

Methane-producing organisms are especially associated with slow transit constipation.

8. Immune Dysfunction
The gut’s immune system normally helps keep bacterial populations in balance.

Risk factors include:

• Low secretory IgA*

• Immune deficiencies

• Chronic illness

• Certain medications that suppress immunity

9. Medications
Certain medications increase SIBO risk, including:

• Acid-suppressing medications (ie: prilosec, pepcid, tums)

• Opioid pain medications (ie: codeine, hydrocodone, tramadol)

• Some drugs that slow intestinal motility (ie: amitriptyline, verapamil)

10. Medical Conditions
Several diseases increase the likelihood of SIBO by affecting motility or anatomy:

• Diabetes (diagnosed and undiagnosed!)

• Hypothyroidism (may have “normal” labs)

• Scleroderma

• Parkinson’s disease

• Ehlers-Danlos syndrome

• Celiac disease (rare, but important to rule out)

• Crohn’s disease

The Root Cause Perspective

SIBO isn’t simply “too many bacteria.” It’s bacteria in the wrong place because the body’s normal protective mechanisms have broken down.

The major protective mechanisms are:

1. Healthy stomach acid

2. Digestive enzymes

3. Adequate bile flow

4. A functioning migrating motor complex (MMC)

5. An intact ileocecal valve

6. Healthy gut immunity (especially secretory IgA)

7. Normal intestinal anatomy and motility

What’s Next?

The SIBO series continues. This is Part 1 of a 4-part Gut Focus educational series.

If you missed Part 1, you can download the app and read all missed articles.

The remaining two articles will continue to answer the more questions about testing, natural treatment and long term-healing.

What you can expect:

The remainder SIBO series will be delivered directly to your inbox as we explore:

Part 3: Looking beyond the Breath Test with Advanced lab testing

Part 4: Healing SIBO: Natural Treatment Beyond Killing Bacteria

My mission is to equip you with practical strategies grounded in physiology, clinical experience and biblical truth. My hope is that this will help you better understand your body, ask informed questions and partner with your healthcare team to pursue the root causes of your symptoms, not just manage them.

Warmly,

Tabatha Pittman, PA-C | Vitality Wellness
Certified Functional Medicine Practitioner
Designed to Heal. Equipped to Thrive.

Vitality Website: Vitality Wellness

Disclaimer: Educational purposes only. The information shared in this newsletter is intended for education and inspiration and is not a substitute for personalized medical advice, diagnosis, or treatment. Always consult your qualified healthcare provider before making changes to your diet, supplements, medications, or healthcare plan.

Digestion: The Missing Link

The overlooked connection between digestion, nutrient deficiencies, and chronic symptoms.

SIBO doesn’t just cause bloating.

It may interfere with:

• Digestion (low stomach acid or insufficient digestive enzyme output)

• Nutrient absorption**

• Vitamin and mineral status**

• Gut barrier function** (“leaky gut”)

• Overall quality of life

This is why healing often requires more than simply reducing bacterial overgrowth.

Why Nutrient Deficiencies Can Develop

SIBO doesn’t just cause bloating and digestive discomfort; it can also interfere with your body’s ability to absorb essential nutrients. As bacteria compete for nutrients and damage the lining of the small intestine, deficiencies may develop over time.

These include vitamin B12, iron, fat-soluble vitamins (A, D, E, and K), magnesium, calcium, zinc, and other essential vitamins and minerals.

Over time, these deficiencies can contribute to symptoms well beyond the digestive tract, including brain fog, hair shedding, muscle cramps, numbness or tingling and difficulty maintaining healthy energy levels. These symptoms may actually be Body Clues^TM that impaired nutrient absorption is occurring much farther upstream in the digestive tract.

Vitality Insight: Sometimes the symptom you notice, like hair shedding or fatigue, isn’t the root problem. It may be your body’s way of signaling that something much farther upstream, such as impaired nutrient absorption from SIBO, needs attention.

More to Come!

The SIBO series continues. This is Part 1 of a 4-part Gut Focus educational series.

The remaining three articles will answer many of the most common questions about SIBO triggers, testing, natural treatment and long-term healing.

What you can expect:

The remainder SIBO series will be delivered directly to your inbox as we explore:

Part 2: SIBO Triggers: Common Reasons Bacteria Migrate into the Small Intestines

Part 3: Looking beyond the Breath Test with Advanced lab testing

Part 4: Healing SIBO: Natural Treatment Beyond Killing Bacteria

My mission is to equip you with practical strategies grounded in physiology, clinical experience and biblical truth. My hope is that this will help you better understand your body, ask informed questions and partner with your healthcare team to pursue the root causes of your symptoms, not just manage them.

Warmly,

Tabatha Pittman, PA-C | Vitality Wellness
Certified Functional Medicine Practitioner
Designed to Heal. Equipped to Thrive.

Vitality Website: Vitality Wellness

Disclaimer: Educational purposes only. The information shared in this newsletter is intended for education and inspiration and is not a substitute for personalized medical advice, diagnosis, or treatment. Always consult your qualified healthcare provider before making changes to your diet, supplements, medications, or healthcare plan.

Small Intestinal Overgrowth (SIBO)

SIBO: When Healthy Food Makes You Feel Worse

A Root Cause Perspective on SIBO

Have you ever felt like the healthier you eat, the worse you feel?

A salad leaves you bloated.

Vegetables cause gas.

Fruit makes your stomach swell.

Even small meals seem to sit in your stomach for hours.

If that sounds familiar, you’re not alone.

One possible reason is Small Intestinal Bacterial Overgrowth (SIBO)—a condition in which bacteria that normally belong in the large intestine transcend and begin growing in the small intestine, where they interfere with normal digestion.

These bacteria ferment carbohydrates before your body has a chance to absorb them, producing gases such as hydrogen and methane.

Although dietary changes can help manage symptoms, the goal isn’t lifelong food restriction. The goal is to address the underlying causes so your digestive system can tolerate a wider variety of nourishing foods over time.

Different microbes tend to dominate different patterns:

• Hydrogen-predominant SIBO is commonly associated with bacteria such as Escherichia coli and Klebsiella species.

• Methane-predominant overgrowth is largely associated with methane-producing archaea, especially Methanobrevibacter smithii, and is now commonly referred to as Intestinal Methanogen Overgrowth (IMO).

The result can be symptoms that affect far more than your digestive system.

Common Symptoms

• Bloating

• Excess gas

• Abdominal discomfort

• Burping

• Constipation

• Diarrhea

• Food sensitivities

• Brain fog

• Fatigue

• Nutrient deficiencies (and this alone can cause SO many health imbalances)

• Unexplained weight changes

Many people spend years treating symptoms without discovering why they keep returning.

Connect the Dots: The effects of SIBO don’t always stay in the gut. Seemingly unrelated symptoms may share a common root cause. When digestion and nutrient absorption are impaired, nutrient deficiencies may contribute to symptoms such as fatigue, brittle nails, or even hair shedding.

SIBO Is Often a Sign of Something Else

More often, it’s a downstream consequence of an underlying issue that allowed bacteria to overgrow.

Potential contributors include:

• Impaired migrating motor complex (MMC)

• Prior food poisoning

• Chronic constipation

• Low stomach acid

• Low digestive enzymes

• Gallbladder dysfunction or removal

• Frequent antibiotic use

• Acid-blocking medications

• Thyroid disorders

• Diabetes

• Previous abdominal surgery or adhesions

• Chronic stress

• Connective tissue disorders

• Ileocecal valve dysfunction (in some individuals)

Addressing these upstream factors is often essential for long-term success.

Vitality Insight

One of the biggest misconceptions is that SIBO is the root cause.

More often, it’s a signal that something upstream deserves attention. Lasting healing often begins by asking why bacterial overgrowth developed in the first place, not simply how to eliminate it.

Still Have Questions?

You are not alone. That’s exactly why I created this series.

The SIBO series continues. This is Part 1 of a 4-part Gut Focus educational series.

The remaining three articles will answer many of the most common questions about SIBO from nutrient deficiencies and testing, natural treatment and long term-healing.

What you can expect:

The remainder SIBO series will be delivered directly to your inbox as we explore:

Part 2: SIBO Triggers: Common Reasons Bacteria Migrate into the Small Intestines

Part 3: Looking beyond the Breath Test with Advanced lab testing

Part 4: Healing SIBO: Natural Treatment Beyond Killing Bacteria

My mission is to equip you with practical strategies grounded in physiology, clinical experience and biblical truth. My hope is that this will help you better understand your body, ask informed questions and partner with your healthcare team to pursue the root causes of your symptoms, not just manage them.

Warmly,

Tabatha Pittman, PA-C | Vitality Wellness
Certified Functional Medicine Practitioner
Designed to Heal. Equipped to Thrive.

Vitality Website: Vitality Wellness

Disclaimer: Educational purposes only. The information shared in this newsletter is intended for education and inspiration and is not a substitute for personalized medical advice, diagnosis, or treatment. Always consult your qualified healthcare provider before making changes to your diet, supplements, medications, or healthcare plan.

You Are More Than What You Eat…

You Are What You Eat, Digest, Convert, and Get Into Your Cells

Everyone tells us to “eat healthy.”

And while choosing nourishing foods is important, there’s a piece of the conversation that’s often missing.

Your body doesn’t benefit from the nutrients you eat. It benefits from the nutrients it can digest, absorb, convert, and get into your cells where they can actually be used.

Two people can eat the exact same meal and receive very different nutritional benefits depending on what’s happening inside their digestive system.

That’s why nutrition isn’t only about food choices—it’s also about digestive function.

5 Reasons You Can Become Nutrient Deficient

1. You Are What You Eat

This is the most obvious cause.

A diet low in protein, iron-rich foods, colorful vegetables, healthy fats, or mineral-rich foods can eventually contribute to deficiencies.

Sometimes the answer really is improving food quality.

2. You Are What You Digest

Even if you’re eating well, your body still has to break food down.

Digestion depends on many things working together:

• Adequate stomach acid (essential to trigger pancreas to release digestive enzymes)

• Digestive enzymes: (3 main ones + many others we will discuss in a future post)

1. Amylase for carbohydrates

2. Protease for proteins

3. Lipase for fats

• Healthy bile flow (liver & gallbladder stagnation can alter this!)

• A functioning pancreas

• Proper chewing

When digestion is impaired, nutrients may never be fully released from the food you’re eating.

3. You Are What You Absorb

Once nutrients are broken down, they are absorbed through a healthy intestinal lining. Inflammation, damage to the gut lining, bacteria and yeast overgrowth, parasites, and other digestive imbalances can interfere with absorption.

This is why gut health is one of the foundational pillars of functional medicine.

Your digestive tract is where nutrients enter the body. When the gut function is compromised, the impact can extend far beyond digestion, impairing energy production, immune function, inflammation, hormone balance and, in some individuals, autoimmune processes.

3. You Are What You Convert

Breaking down and absorbing nutrients is only part of the story.

Many vitamins, minerals, and hormones must be converted into active forms before your body can actually use them.

Genetics, gut health, liver function, inflammation, and nutrient status can all influence these conversion pathways.

Even with a healthy diet, poor conversion can contribute to nutrient deficiencies.

4. You Are What Gets Into Your Cells

Ultimately, nutrients must get beyond your cell membrane and reach your cells where they are used to produce energy, repair tissues, support immunity, and power thousands of biochemical reactions every second.

Healthy cells require the right nutrients, oxygen, hydration, balanced minerals, and a healthy internal environment.

This is where nutrition truly comes to life.

Nutrient Timing and Food Pairing Matter

Sometimes it’s not just what you eat, it’s also how you eat it.

Here are a few examples:

• Fat-soluble vitamins (A, D, E, and K) are best absorbed when eaten with healthy fats.

• Vitamin C enhances absorption of non-heme iron from plant foods.

• Calcium, when taken in larger amounts at the same time, can reduce iron absorption.

• Zinc and iron supplements may compete for absorption when taken together in higher supplemental doses, so separating them may be helpful when clinically appropriate. This is a common pitfall!

• Small changes like these can make a meaningful difference over time.

Eating Hygiene

One of the Most Overlooked Parts of Digestion

This is a principle you will hear me repeat because it’s foundational.

Before focusing on supplements, consider your eating habits.

Digestion begins before the first bite of food in the brain before it begins in the stomach. When you’re rushing, multitasking, or eating under stress, your body is less prepared to efficiently digest and absorb nutrients.

Try these simple habits before every meal:

• Pause for a moment of gratitude or prayer. Thank God for the nourishment He has provided.

• Take three to five slow diaphragmatic (deep belly) breaths. This helps activate your body’s natural “rest and digest” response, creating an environment that supports healthy digestion.

• Sit down and eliminate distractions whenever possible. Avoid eating while driving, working, scrolling your phone, or watching television.

• Chew each bite thoroughly. Aim for approximately 20–30 chews, depending on the texture of the food. Digestion begins in the mouth, where chewing mechanically breaks food into smaller particles while saliva begins the digestive process.

• Slow down and enjoy your meal. Eating mindfully allows your digestive system time to communicate with the rest of your body and may help improve satisfaction while reducing overeating.

These simple habits may seem small, but over time they can support healthier digestion, improve nutrient absorption, and cultivate a more intentional relationship with food.

Eating Hygiene Fundamentals Checklist

Download Eating Hygiene Fundamentals Checklist Here

Pearls of Wisdom

Healthy food is only the beginning. Optimal nutrition must consider more than just food.

Health isn’t just about eating the right foods. It’s about understanding what your body needs to do with those foods. By addressing the root causes that interfere with digestion, absorption, conversion, and cellular function, you can better support your body’s remarkable ability to heal and thrive.

Sometimes the question isn’t, “What should I eat?”

It’s, “Why isn’t my body benefiting from the foods I’m already eating?”

Looking Beyond the Symptoms

If one or more of these five steps is impaired, simply taking more supplements or eating healthier may not fully address the problem. The key is identifying why your body isn’t properly digesting, absorbing, converting, or utilizing nutrients.

This is where a root-cause approach becomes so valuable. Depending on your health history and symptoms, further evaluation may include comprehensive blood work, nutrient testing, digestive or stool testing, and other targeted assessments to help identify the underlying factors contributing to nutrient deficiencies.

Rather than guessing, testing can help uncover areas that deserve further attention and guide a more personalized plan to support healing.

If this article resonated with you and you suspect digestive health may be at the root of your symptoms, I am here to support you. Schedule a complimentary strategy call to Resilient learn whether my signature Gut Consultation is the right next step in your healing journey. Book Strategy Call Here.

Today’s Reflection

Is there one simple habit you could improve this week to better nourish your body—from choosing healthier foods, improving digestion, supporting nutrient conversion, or creating healthier cells? Comment below.

Coming Next in This Series

✨Reader Topic Request

Foundations of Health: Small Intestinal Bacterial Overgrowth (SIBO)

The hidden consequences of bacterial overgrowth: food sensitivities, impaired digestions, nutrient deficiencies and more. Learn why addressing the upstream root causes, not just downstream symptoms are key to long-term healing.

Future Health Topic Highlights

Over the coming weeks, we’ll take a deeper dive into each of these five steps so you can better understand where your own health journey may be getting stuck.

Topics we’ll explore include:

• Stomach acid: Why Stomach Acid Isn’t the Enemy

• Digestive enzymes and bile: Breaking down food for optimal nutrition

• Gut health: Dysbiosis, intestinal permeability, and nutrient absorption

• Nutrient conversion: The liver, thyroid, genetics, and key nutrient cofactors

• Cellular health and mitochondria: Getting nutrients where they need to go

• Optimal Lab Insights: Why your labs look “normal,” but you still don’t feel normal

• Root-cause testing: When comprehensive blood work, nutrient panels, stool testing, and other targeted evaluations may help uncover what’s driving persistent symptoms

My mission is to equip you with practical strategies grounded in physiology, clinical experience and biblical truth. My hope is that this will help you better understand your body, ask informed questions and partner with your healthcare team to pursue the root causes of your symptoms, not just manage them.

Warmly,

Tabatha Pittman, PA-C | Vitality Wellness
Certified Functional Medicine Practitioner
Designed to Heal. Equipped to Thrive.

Vitality Website: Vitality Wellness

Disclaimer: Educational purposes only. The information shared in this newsletter is intended for education and inspiration and is not a substitute for personalized medical advice, diagnosis, or treatment. Always consult your qualified healthcare provider before making changes to your diet, supplements, medications, or healthcare plan.

Still Waters | Truth That Sets Us Free

“Then you will know the truth, and the truth will set you free.” — John 8:32

We live in a world overflowing with information, opinions, and constantly changing headlines. One day something is considered healthy, the next day it isn’t. It can leave us feeling overwhelmed and unsure of what to believe.

One important distinction is that our understanding of facts can change as new information emerges, but God’s truth never changes. Science continues to grow as we discover more about the incredible way God designed our bodies. Scripture, however, is rooted in the unchanging character of God.

That doesn’t diminish the value of science. It reminds us to pursue knowledge with humility while keeping our foundation firmly rooted in God’s Word.

Truth isn’t just something we learn. Truth is a Person. Jesus didn’t simply teach truth; He embodied it. He invites us into a relationship where truth transforms not only what we know, but how we live, how we think, and how we see ourselves.

Jesus said,

“I am the way, the truth, and the life.”
— John 14:6

As we pursue better health, it’s wise to remain teachable while filtering every message through the lens of God’s truth. Scientific discoveries can be valuable, but they should never replace the wisdom of the One who designed our bodies with purpose, wisdom, and love.

God’s truth also speaks to something even deeper than our physical health. It speaks to our identity. The world constantly tells us who we should be, what we should fear, or where our worth comes from. But God tells us that in Christ we are loved, chosen, forgiven, redeemed, and never alone. When our identity is rooted in Him instead of the lies of the world or the strongholds we’ve believed, we begin to walk in the freedom and peace He has always intended for us.

The more we know Jesus and the truth of His Word, the more we recognize the lies we’ve believed, break free from unhealthy strongholds, and walk in the wisdom, freedom, peace, and confidence that come from knowing who God says we are.

Reflection

Where have I been placing my trust—in the latest opinion, or in the One who is Truth?

Prayer

Father, thank You for being unchanging in a world that constantly changes. Give us wisdom to discern Your truth from the lies and strongholds that seek to lead us away from You, humility to keep learning, and confidence to trust You above all else. Help us pursue health with both knowledge and faith, always remembering that You are the source of life, wisdom, and truth. Help us see ourselves through Your eyes and walk in the freedom and peace that come from knowing who we are in Christ. Amen.

Pearls of Wisdom

Knowledge informs us. Wisdom guides us. God’s truth sets us free.

Action Step

Today, pause before believing every social media post, opinion, or fear-filled message. Instead, ask yourself:

“Does this align with God’s truth about my health and about who He says I am?”

Spend a few quiet minutes reading John 8:31–32. Ask the Holy Spirit to give you wisdom, discernment, and peace as you pursue truth in every area of your life. Then thank Him for the freedom that comes from knowing Jesus, trusting His Word, and resting in your identity as His beloved child.

Have a blessed week,

Tabatha Pittman, PA-C
Vitality Wellness
Designed to Heal™. Equipped to Thrive

Still Waters™ is a weekly invitation to pause, breathe, and reconnect with God through the truth of His Word. I pray each message refreshes your soul and leads you into lasting peace that is found in Christ alone.

Blueberry-Lime Hibiscus Smoothie

A delicious way to nourish your body with antioxidant-rich whole foods. One of my go-to nourishing smoothie recipes on repeat. ~Tabatha

Why I Love This Smoothie

Some of the simplest habits can make the biggest difference..

This smoothie combines colorful whole foods with ingredients that support overall wellness. It’s naturally rich in antioxidants, healthy fats, fiber, and plant compounds that help nourish your body while tasting like a treat.

Whether you enjoy it for breakfast, after a workout, or as an afternoon snack, it’s one of my favorite ways to add more nutrient-dense foods to the day.

What Makes It Special

Blueberries provide anthocyanins, powerful antioxidants that help protect cells from oxidative stress.

Hibiscus contains naturally occurring polyphenols and gives this smoothie its bright, refreshing flavor.

Moringa contributes vitamins, minerals, and plant antioxidants.

Walnuts add healthy omega-3 fats for satiety and overall health.

Lime brightens the flavor while providing vitamin C.

The Recipe

Time-Saving Hack: Screenshot this recipe and save it to a Healthy Recipes album on your phone for easy access anytime.

Easy Modifications

Make this smoothie your own with a few simple additions:

*Add 1–2 scoops collagen peptides for an extra protein boost.

*Stir in 1 scoop colostrum for additional nutrition if it fits your wellness plan.

*Add ½ teaspoon Ceylon cinnamon or a pinch of ground cloves for extra warmth and antioxidant-rich flavor.

*Add your favorite greens powder in place of moringa powder.

*Swap the walnuts for pecans, Brazil nuts, or almonds.

*Add 1–2 tablespoons pumpkin seeds for extra zinc, magnesium, and healthy fats.

*Use your favorite organic milk. I often substitute unsweetened organic almond milk.

*Out of Medjool dates? Add 1–2 teaspoons pure maple syrup to taste.

*For an extra nutrition boost, blend in a handful of baby spinach—you’ll barely taste it.

Remember: Smoothies don’t have to be perfect. Use what you have on hand and enjoy experimenting with whole food ingredients that nourish your body. Keep it Simple!

Healthy Recipe Equation²: Healthy +Simple = Sustainable —> Lasting Vitality!

Vitality Wellness Tip

One smoothie won’t transform your health. But consistently choosing a variety of colorful whole foods is one of the simplest ways to nourish your body over time.

Small daily choices create lasting change.

Questions???

I know my audience and I have a feeling a few of you will ask! So, I’m answering the most common questions anticipated below.

Where can you purchase organic Moringa? I personally use Organic India Moringa Green Superfood which I purchase through Fullscript. If you’re looking for trusted supplements and wellness products, you can browse my favorites HERE.

Where can you purchase hibiscus powder? I personally use Pique Organic Hibiscus tea crystal packets @piquelife.com, or you can purchase organic hibiscus tea at Nature’s Grocers or online.

Tabatha Pittman, PA-C
Vitality Wellness | Designed to Heal. Equipped to Thrive. Rooted in Truth.

Vitality Wellness Website

Disclaimer: This content is for educational purposes only and should not be considered medical advice. Please consult your healthcare provider before making health-related decisions.

Bloating isn’t a diagnosis. It’s a clue.

Whether you feel puffy after meals, look six months pregnant by evening, or wake up bloated before you’ve even eaten, your body is trying to communicate that something may be out of balance.

Instead of simply masking the symptom, let’s explore some of the common reasons behind it.

Common contributors to bloating

• Eating too quickly or not chewing well

• Low stomach acid or inadequate digestive enzymes

• Constipation or slowed gut motility

• Food sensitivities or intolerances

• Gut microbiome imbalance (bacterial or yeast overgrowth)

• Chronic stress affecting digestion

• Hormonal fluctuations

Questions to ask yourself

• Does bloating happen immediately after eating or several hours later?

• Is it triggered by certain foods?

• Does it improve after a bowel movement?

• Do you also experience reflux, constipation, diarrhea, or excessive gas?

Foundation First

Before chasing supplements, start with the basics:

• Slow down and chew your food thoroughly.

• Eat in a relaxed state rather than under stress.

• Support regular bowel movements.

• Stay well hydrated. Refer to my recent Hydration post.

• Keep a simple food and symptom journal for a week.

Functional testing to consider:

For persistent bloating, testing may help uncover root causes, such as:

• Comprehensive stool testing (GI-MAP or similar)

• SIBO breath testing (caveats to testing apply)

• Food sensitivity testing (when appropriate)

• Nutrient evaluation if deficiencies are suspected

When to see your healthcare provider

Seek medical evaluation if bloating is persistent or accompanied by:

• Unintentional weight loss

• Blood in the stool

• Persistent vomiting

• Severe abdominal pain

• Fever

• Difficulty swallowing

• New bloating that continues despite dietary changes

Vitality Wellness Tip

Your symptoms are not your enemy. Instead, they are a message. Listen to your body with curiosity instead of frustration. Small clues often lead to the biggest breakthroughs.

Your digestive system was beautifully designed to work with your body, not against it. Before reaching for another supplement, start with the foundations. Slow down, chew well, take a deep breath, and create space for your body to do what it was designed to do.

Small, consistent habits practiced every day often lead to the greatest transformation over time.

Truth for Today

“Therefore, whether you eat or drink or whatever you do, do it all for the glory of God.”
— 1 Corinthians 10:31

Even the simplest daily habits can become acts of stewardship. Caring for your body with intention is one way we honor the incredible gift God has given us.

Vitality Resources:

Turn today’s insights into daily habits. Download your complimentary Bloating Symptoms Tracker and Eating Hygiene below and start listening to your body’s clues.

Body Clues Symptom Tracker

Download Body Clues™: Bloating Symptom Tracker Here

Eating Hygiene Fundamentals Checklist

Download Eating Hygiene Fundamentals Checklist Here

Disclaimer: Educational purposes only. The information shared in this newsletter is intended for education and inspiration and is not a substitute for personalized medical advice, diagnosis, or treatment. Always consult your qualified healthcare provider before making changes to your diet, supplements, medications, or healthcare plan.

Warmly,

Tabatha Pittman, PA-C

Vitality Wellness | Designed to Heal.

Equipped to Thrive. Rooted in Truth.

Hydration Is More Than Just Drinking Water

Have you ever felt like you just couldn’t quench your thirst?

On hot summer days, many people drink more water than usual yet still feel dehydrated. That’s because true hydration isn’t simply about the amount of water you drink, it’s about getting that water into your cells, where it’s needed most.

Your body depends on a delicate balance of water, electrolytes, minerals, and adequate nutrition to maintain healthy hydration. When one of those pieces is missing, you may still feel thirsty, fatigued, or sluggish despite drinking plenty of water.

Healthy hydration starts at the cellular level.

Most people think staying hydrated simply means drinking more water.

But proper hydration is about getting water into your cells and keeping it there.

Hydration depends on more than your water bottle. It also requires:

Essential minerals including electrolytes like sodium, potassium, magnesium and trace minerals to help regulate fluid balance.

Adequate protein, which helps maintain fluid distribution throughout the body.

Water-rich whole foods such as fruits and vegetables, which naturally provide water, minerals, and antioxidants.

Limiting dehydration triggers, including excess alcohol, excess sugar, and, for some people, excessive caffeine.

An often-overlooked reason people struggle with adequate hydration is blood sugar. When blood sugar remains elevated over time, the kidneys excrete more glucose into the urine once it exceeds the kidney’s ability to reabsorb it. Since water follows glucose, this can increase urination and fluid loss, making it harder to stay hydrated. Even if you are drinking plenty of water, you may feel thirsty if the underlying issue isn’t addressed.

When you’re properly hydrated, you may notice:

• More consistent energy

• Better mental clarity

• Improved exercise performance

• Healthier digestion

• More radiant skin

• Better temperature regulation

• Reduced headaches and muscle cramps

Instead of asking, “Did I drink enough water today?” try asking,

“Did I give my body everything it needs to stay hydrated?”

Small daily habits create lasting health.

Hydrate wisely. Your cells will thank you.

Action Step:

Choose one habit to improve your hydration:

• Add an electrolyte-rich beverage after exercise or sauna.

• Include a magnesium-rich food with one meal each day.

• Eat at least one water-rich fruit or vegetable daily.

• Carry a reusable water bottle and sip consistently throughout the day.

• If you experience persistent thirst, frequent urination, or unexplained fatigue, consider discussing your blood sugar and overall metabolic health with your healthcare provider.

Vitality Wellness Tip

One of my favorite ways to support cellular hydration is adding Trace Minerals® ConcenTrace® Trace Mineral Drops to at least once glass filtered water each day. It’s a simple habit that helps to replenish essential minerals and optimize overall hydration.

Trace minerals help support healthy fluid balance and cellular function which can be beneficial if you have been sweating, exercising, spending time in the heat, or eating a diet low in mineral rich foods.

You can find this product, along with a few of my other favorite hydration essentials, in my Fullscript dispensary below. You will also receive 15% off all orders.

Vitality Wellness Fullscript Dispensary

Vitality Wellness Website

Tabatha Pittman, PA-C
Vitality Wellness | Designed to Heal. Equipped to Thrive. Rooted in Truth.

Disclaimer: This content is for educational purposes only and should not be considered medical advice. Please consult your healthcare provider before making health-related decisions.