At some point, many of us notice changes in our bodies—slower metabolism, fluctuating energy, stubborn weight, or creeping health concerns like blood sugar swings or digestive struggles. The good news? You don’t need another prescription or “magic pill” to feel better. You can start right in your own kitchen.
The idea that food can be medicine isn’t new, but it’s often overlooked in today’s busy, convenience-driven world. While most doctors are trained to manage symptoms with medication, few are trained in nutrition. That’s why more people are turning to functional and holistic wellness to take back control of their health.
Inspired by the Wellness Warriors podcast with Dr. Justin Lane and health coach Michelle Schroeder, this article shares how you can use food as medicine, what to avoid, and simple changes that can transform your energy, balance, and long-term wellness.
Why Food Matters More Than Ever
Life today is demanding. Between family, work, and personal responsibilities, it’s easy to fall into patterns of convenience eating—fast food, packaged snacks, or “healthy” processed options. Over time, these choices take a toll:
- Energy dips and brain fog.
- Blood sugar imbalances.
- Hormonal fluctuations.
- Difficulty maintaining a healthy weight.
As Dr. Lane explains: “Food is medicine—or poison—depending on how you use it.” Choosing whole, nutrient-rich foods gives your body the raw materials it needs to heal, while processed foods add stress and inflammation.
3 Core Principles of Eating for Health
Michelle Schroeder reminds us that there’s no one-size-fits-all diet. But there are universal truths that form the foundation of good health:
- Eat whole, real foods.
- If it grows in the ground or once had a heartbeat, it’s fair game.
- Skip boxed or bagged items with long lists of unpronounceable ingredients.
- Balance every meal.
- Include protein, healthy fat, and fiber (from vegetables) in every meal.
- Keep starches minimal, and choose high-quality options like sweet potatoes or quinoa.
- Read labels carefully.
- Red flags: MSG, carrageenan, maltodextrin, sucralose, and seed oils (soybean, safflower, sunflower).
- The shorter and simpler the ingredient list, the better.
Choosing Better Proteins
Not all meat and fish are created equal. Factory-farmed options often contain hormones, antibiotics, and inflammatory compounds. Instead, prioritize:
- Grass-fed, grass-finished beef – nutrient-dense and anti-inflammatory.
- Wild-caught fish, especially salmon, rather than farm-raised.
Don’t hesitate to ask your butcher or grocer where your food comes from. Many take pride in their sourcing and will happily guide you toward healthier choices.
Why Mindset is the Missing Piece
Here’s the truth: most people already know the basics of eating healthy. The challenge is consistency. Busy schedules, fatigue, and stress often push us toward quick fixes like takeout or packaged snacks.
The real shift begins with mindset.
- A century ago, food preparation was non-negotiable. Families prioritized planting, harvesting, and cooking because it meant survival.
- Today, the modern equivalent is meal planning, batch cooking, and carving out time to prepare nourishing foods.
When you start to see food prep as an act of self-care—your modern version of “planting and harvesting”—it becomes less of a chore and more of a priority.
Why One Size Doesn’t Fit All
Whole foods are the foundation of good nutrition, but how you apply them depends on your unique health story. That’s why Dr. Lane and Michelle emphasize personalized plans guided by thorough bloodwork and lifestyle analysis.
For example, someone managing autoimmune issues will have different needs than someone focused on balancing blood sugar. What works beautifully for one person may not work for another.
How Soon Will You See Results?
The encouraging news is that many people feel noticeable changes within two weeks of eating clean, whole foods. Energy improves, digestion smooths out, and cravings diminish.
Deeper transformation takes time. Most people working with Dr. Lane and Michelle see sustainable progress over 4–6 months, with ongoing support and accountability to help maintain results.
The key isn’t perfection—it’s progress. Even an 80/20 or 90/10 approach (healthy most of the time, with occasional flexibility) can deliver lasting benefits.
5 Simple Steps to Start Today
- Clean out your pantry. Ditch items with unpronounceable ingredients or artificial sweeteners.
- Shop the perimeter. Stick to produce, fresh proteins, and real food.
- Batch cook weekly. Prep proteins and veggies so healthy meals are always within reach.
- Balance your plate. Include protein, healthy fat, and fiber at every meal.
- Define your “why.” Whether it’s more energy, glowing skin, or freedom from headaches, clarity keeps you motivated.
Final Thoughts
Food has the power to transform your health, restore balance, and give you lasting energy—no matter your age or stage of life.
By making small, consistent changes and focusing on whole, real foods, you can create a healthier future. As Michelle says: “We’re teaching people how to fish, not just giving them the fish.”
When you learn to nourish yourself intentionally, you become the CEO of your own health. Get started with Elemental Natural Medicine today.