Sunday reset #2 – From ‘Surviving’ to ‘Thriving’ — my experience of functional medicine

Why I wrote this and what you’ll get

I was a doctor who felt like an old man in my early 30s. In this article I share my story of frustration with conventional medicine and then realisation that there is another way, sharing my experience so far of functional medicine, the tools I actually use, and simple changes you can try this week. I explain the key labs I uncovered, why I am training with the Institute for Functional Medicine, what I have learnt so far and how to keep any changes you make safe and sensible.

A short story of frustration and then realisation

The dead ends

I spent my late 20s and early 30s on a downwards spiral. Energy on empty. Brain fog. Hot, swollen joints. Mouth ulcers and a temperamental gut. It was one of the reasons that I gave up on my surgical career as physically I was struggling with long stints in theatre and 14 hour on call shifts.

I did the ‘sensible’ thing and worked my way through conventional medicine approaches. I saw my GP (family doctor), five specialists, physiotherapy, occupational health. Lots of tests. “Normal” results. No plan that joined the dots. No identification of root causes. No advice on how to optimise my diet and lifestyle beyond a vague ‘eat less move more’.

Steroids were offered for inflammation. NSAIDs to take the edge off the pain, which then lit up the ulcers and upset my gut even more.

I tried fixes that were fashionable at the time, like a slow-carb diet. Nothing touched the underlying pattern. I felt stuck and ill, on paper “normal,” but nowhere near well and overall like an old man rather than someone approaching their prime.

The experiment that changed everything

My sister went gluten free and felt better. I thought why not give it a try as part of a simple elimination diet. It changed everything.
Within two weeks I felt different. After a month I felt like a new man.
I lost about 9 kg (20 lb). Energy up. Brain fog gone. Joints calm. Ulcers and GI issues settled.
One trigger had been driving problems across several systems. That insight sent me back to a Mark Hyman keynote I had the privilege of watching live in 2016, check that out here and forward into functional medicine. I started learning properly, diving deeply down this fascinating rabbit hole, completed my AFMCP, and built a full personalised wellness plan.

Fast forward to present day and I now feel ten years younger than I did ten years ago. In this blog I hope to share how I did and practical tools and advice which can help you make positive changes in your life.

What functional medicine is (in plain English)

Functional medicine (FM) is the clinical application of systems biology. You stop treating the body as disconnected organs and parts and start seeing it as a series of interconnected systems. When one system gets out of balance, it can cause signs and symptoms in others. That was me with gluten. One trigger. Many symptoms like fatigue, gut symptoms, brain fog, painful joints. The FM approach includes identifying the imbalances, then designing a personalised plan, and developing a personalised wellness plan which creates the right conditions for health so people can thrive. Food, sleep, movement, stress, relationships. Then use supplements or medicines if and when needed to optimise function.
Read more from the Institute of Functional Medicine here.

A quick note on AFMCP and IFM

I completed my AFMCP (Applying Functional Medicine in Clinical Practice), the entry course from the Institute for Functional Medicine (IFM). It teaches the core tools: the Timeline (your life events mapped to symptoms), the Matrix (your systems organised in one view), and a simple loop called GOTOIT (Gather, Organise, Tell the story, Order, Initiate, Track). It’s practical, structured, and evidence-informed. More details here.

AFMCP sharpened how I think and how I act. I now map antecedents, triggers, and mediators on a Timeline and Matrix, then use GOTOIT to keep care simple: gather, organise, tell the story, order, initiate, track.

My own plan started with the Core / Cardiometabolic Food Plans, protein-forward meals, time-restricted eating, better sleep and morning light, strength and walking, plus daily nervous-system work. I measure what matters, energy score, sleep timing, waist-to-height ratio, resting heart rate, triglycerides, TG:HDL, homocysteine, and I only add tests or supplements when there’s a clear question to answer (for me, targeted methylated B-vitamins and TMG for high homocysteine, and some core stack options like Omega 3 and a multivitamin). I’m now embarking on the Advanced Practice Modules and will share the key learnings on the blog.

A few markers I uncovered and am now improving

Homocysteine (high): a by-product of amino-acid metabolism. High levels can point to methylation issues and are linked to cardiovascular and cognitive risk. I also have an MTHFR variant, which can raise homocysteine, so I used diet plus methylated B-vitamins. NHS context on MTHFR.
Borderline macrocytosis / low haemoglobin: red blood cells a bit larger with less oxygen carrying ability than ideal. In my case tied to B12 and folate issues, and probably slightly higher than recommended alcohol intake. I’ve now corrected this with my plan and feel loads better for it.
Triglycerides (raised): blood fats that climb with excess refined carbs, alcohol, and low activity. Bringing them down reduces cardiometabolic risk and usually improves energy. I’ve gone from elevated to low normal range.

The tools I use (how I work now)

IFM training and toolkit
AFMCP gave me the Timeline, Matrix and GOTOIT to connect dots, cut noise, and set priorities. I use them with every case.
IFM home: https://www.ifm.org ifm.org
Core and Cardiometabolic Food Plans
Protein-forward Mediterranean pattern, plenty of veg, olive oil, smart carbs. I tailor to goals like lipid control, weight, and energy. Overview here.
Time-restricted eating / Intermittent Fasting
A simple rhythm most days. For many, 12–14 hours between dinner and breakfast helps e.g. 6pm to 7am). I now do this and then also skip dinner two to three times per week, finishing eating at 2–3 p.m. and breaking the fast at 8–9 a.m. the next day. NO LATE NIGHT SNACKING (crisps were my kryptonite!!)
Meditation and nervous system tools
Daily practice using the Waking Up app. Short, practical sessions that lower stress load. I also use Wim Hof-style breathing and take cold showers most days.
Exercise advice and prescription
Strength training twice a week in the gym. After each session I do 15 minutes of sauna and a 4-minute plunge. At home I add 20 minutes of HIIT rowing or yoga a few times a week for mobility and calm. Plus a daily walk with the pooch.
Testing and anthropometrics
Start with high-value basics like waist, weight, blood pressure, resting heart rate, and standard labs. Add specialty tests only when a clear clinical question remains.

What functional medicine is not

When I tell people that I’m using a functional medicine approach to my health I often find that there are some misconceptions and objections (especially from my doctor friends who are practicing conventional medicine), I want address so of these myths and criticisms here.

Functional medicine is NOT:

Quackery. Done well, functional medicine is the clinical application of systems biology. It blends research evidence, clinical judgement, and a structured toolkit. It looks for causes first, then treats with the fewest effective steps. It does not reject conventional medicine. It works alongside it when drugs, procedures, or referrals are needed.
Only for the wealthy. Yes, private care can be costly. But most of the gains come from simple, low-cost work: better food, better sleep, regular movement, stress skills, and social support. These beat novelty every time. If you pay for anything, spend it on coaching the basics before you spend it on complex tests.
A supplement shop. Supplements are tools, not magic. They earn a place when there’s a clear job to do, a dose that makes sense, and a plan to review and stop. No handfuls “just in case.” When in doubt, food first.

Honest answers to common objections

It is fair to ask hard questions. Here are some I’ve come across and how I answer them:

“There is no proof.”
There is strong evidence for the core lifestyle interventions, including Mediterranean-style eating and intensive dietary support for diabetes remission. There are RCTs, cohort studies, and meta-analyses you can read yourself (links in the section below). For the whole model of functional medicine, the evidence is growing with encouraging real-world studies, and we do need more prospective trials. That is why I track outcomes and keep the basics front and centre. This JAMA article on the overall approach is a good read: JAMA Network

“It is expensive.”
It can be, if you skip the basics and jump to testing and stacks. My rule is simple: food, sleep, movement, stress first. Most of that is free or low cost. If you invest, invest in support to make these habits stick. I think the 80/20 rule applies here, you can get 80% of the benefit with 20% of the cost, from there you can spend more and do fine tuning, which is great if you have the money and inclination, but not essential to take massive benefit from the core components.

“It is anti-medicine.”
It is not or at least it shouldn’t be and whilst I love functional medicine I have the upmost respect for my colleagues practicing conventional medicine. If I break a leg, or get a bacterial infection, you better believe that I want standard care fast. Functional medicine should sit alongside conventional care, augmenting it and preventing people from developing or worsening their conditions. It helps fix causes so we need fewer crisis interventions later.

Evidence in brief

The evidence for core lifestyle components is strong and growing. The evidence for the entire model of functional medicine is promising but still developing. I use what is well supported now, but recognise there are gaps, and we have to be cautious especially in today’s social media age where outlandish claims with no evidence can quickly go viral.

Mediterranean-style eating and cardiovascular events (randomised): PREDIMED reanalysis confirmed fewer major events with extra-virgin olive oil or nuts.
NEJM 2018 reanalysis, NEJM 2013 original
Type 2 diabetes remission with intensive dietary support (primary care): DiRECT shows meaningful remission at 1–2 years, with 5-year follow-up showing benefits when weight is maintained. Lancet 2017, Lancet Diabetes Endocrinol 2024
IBS nutrition: NICE supports structured dietary advice, with dietitian-supervised exclusion approaches when first steps fail. Low-FODMAP has RCT support and meta-analyses for symptom relief. NICE, Literature Review.
Model-of-care outcomes (observational): Functional medicine cohorts show greater improvements in patient-reported quality of life vs matched primary care, and group visits show better outcomes with lower delivery cost. Cleveland Clinic, JAMA Netw Open 2019, BMJ Open 2021.

Bottom line: strong evidence for core lifestyle components; promising evidence for the whole FM model, variable evidence for specific interventions and supplements. That is why I use the basics first, track results, and stay honest about uncertainty.

Safety first

Most functional medicine steps are low risk. More sleep, better food quality, daily movement, and stress skills are safe for most people and often life-changing. There are, however, some important safety considerations, for example:

Elimination diets need structure. Keep them short and guided. They are not appropriate if you have, or are at risk of, an eating disorder or any other cause of malnutrition. If in doubt, seek specialist support (such as a registered FM practitioner or nutritionist) first.
Supplements and interactions. Some herbs change how medicines work. St John’s wort, for example, can reduce the effectiveness of hormonal contraception via enzyme induction. Always check interactions.
Individual differences. There is no one size fits all in wellness, for example an 18hr intermittent fasting schedule works great for me as a late 30s male, but could cause hormonal imbalance for a woman whose is perimenopausal. Learn about your body and what it needs.

If you have medical diagnoses or concerns, or you take medication, approach lifestyle changes and any supplement with care. If you are unsure, seek medical advice. I recommend working with a trained practitioner; you can find IFM-educated clinicians and other practitioners here.

The simple system that worked for me

I did not start with tests. I started by going gluten free then gradually modified other lifestyle factors like diet, exercise, sleep, cold exposure and supplements I kept what worked for me, dropped what did not, and added new things only when the basics were solid.

Food
Gluten-free as my foundation. Protein-forward Mediterranean pattern: plenty of veg, olive oil, fish, lean meats, eggs, and few refined carbs. I eat organic wherever possible and try to get a good variety of veg (eat the rainbow), including fermented foods. I eat to fuel my body, stabilise energy and lipids, not to chase trends. I’ll be sharing lots more about this in later articles.

Fasting and rhythm
Most days I keep 12–14 hours between dinner and breakfast. Two to three evenings a week I skip dinner, finishing eating at 2–3 p.m. and breaking the fast at 8–9 a.m. the next day. This intermittent fasting is something I’ve been doing for around 4 months now and it has had an incredible impact on my overall health and wellness, I feel great!

Movement
Strength training twice a week in the gym. After each session I do 15 minutes of sauna and a 4-minute plunge. At home I add 20 minutes of HIIT rowing once or twice a week and 20–30 minutes of yoga twice a week for mobility and calm. I also walk daily. No heroics. Just steady work.

Nervous system
Daily meditation with the Waking Up app. Short sits that fit real life. I also use Wim Hof-style breathing and take cold showers most days. These tools lower stress load and make the rest of life easier.

Testing and tracking
Start with high-value basics: waist, weight, blood pressure, resting heart rate, and standard labs. Consider specialty tests only if a clear clinical question remains after the basics are in place and we have tried simple steps.

What I have learned from my journey so far: normal isn’t optimal

For years I was told my bloods were “normal”. I still felt awful. No energy. Brain fog. Sore joints. Mouth ulcers. Gut issues. Going gluten free showed me how one upstream trigger can ripple across systems. Building a personal wellness plan gave me structure.

Food, sleep, movement, stress, relationships. Track a few numbers. Review every few weeks. Add only when needed. That approach changed my life. I got my energy back, my head clear, my joints calm, and my gut settled. I also got back a sense of control.

The results that keep me honest

I share these to help, not to boast. They are why I stick with the plan.

Energy up. Brain fog gone. Joints calm. GI symptoms and mouth ulcers resolved.
Homocysteine down after sorting methylation.
Triglycerides improved with the food pattern and fasting rhythm.
I feel ten years younger than I did ten years ago.

Do this week (your Sunday Reset)

I recommend everyone gets a full assessment and a personal plan. While you set that up, there are simple changes most people can make this week that deliver big results.

Build a better plate
Half veg, a palm or two of protein, olive oil. Add beans or whole grains if you tolerate them (personally I typically avoid these and go all in on veggies!)
How to do it: prep meals for the week on Sunday. Keep olive oil, lean proteins, eggs, and salad leaves on hand for when you’re in a hurry.
Get morning light
Go outside within an hour of waking for 5–10 minutes, even if it is cloudy.
How to do it: coffee in the garden or a quick walk round the block. In winter I use a blue light whilst eating breakfast.
What you may feel: better sleep that night, calmer mood by day.
Walk after meals
Ten to twenty minutes, especially after your main meal.
How to do it: work out a short loop you can do in your local area.
What you may feel: less post-meal slump, better digestion.
Protect your wind-down
Screens off 60 minutes before bed. Dim lights. Repeat nightly.
How to do it: read on paper. Warm shower. Write tomorrow’s top three.
What you may feel: faster sleep onset, fewer night-time wake-ups.
Try time restricted eating
Leave 12–14 hours between dinner and breakfast. For example, finish at 6 p.m., eat at 7 a.m.
How to do it: eat a proper dinner, close the kitchen, have herbal tea if needed.
What you may feel: clearer mornings, less grazing late at night.

Track one thing: energy, 1–10, each day. See what happens if you stick to these simple habits.

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About the author

I am a doctor turned patient, functional-medicine explorer, and healthtech nerd on a mission to help people feel and function better. I completed AFMCP with the Institute for Functional Medicine and I share practical tools every week so you can build a plan that actually sticks.

Disclaimer

This article is for education, not medical advice. Speak to your clinician before making changes, especially if you take medication or have a diagnosed condition.

FAQ

Do I need private tests to start?
No. Start with food, sleep, movement, stress, and a few basic numbers (waist, BP, resting HR). If you still feel stuck after a solid 4–6 weeks, speak to a trained clinician about what to check next.

What about MTHFR?
MTHFR variants are common. They can influence homocysteine, but context matters. Treat the person and the full lab picture, not the gene label.
NHS Genomics: https://www.eastgenomics.nhs.uk/…/mthfr-genetic-testingcounselling/ PubMed

Where can I find a trained practitioner?
Use the IFM directory and look for AFMCP-trained or IFM Certified clinicians.
https://www.ifm.org/find-a-practitioner ifm.org