Frequently Asked Questions (FAQ)
Here you’ll find answers to the questions we hear most from clients about our health coaching, medication reviews, and lifestyle programs. The topics below are organized so you can quickly find the information you need, whether you’re curious about how our services work or ready to get started. If you don’t see your question here, feel free to reach out.
Health coaching helps bridge the gap between knowing what to do and actually doing it. Together, we'll create realistic, sustainable habits that support your health goals and fit your everyday life.
Adults who want to take a proactive, functional medicine approach to preventing chronic disease and optimizing long-term health.
Whether you're reducing future health risks, managing early health concerns, exploring root-cause healing, or looking for guidance and encouragement to build lasting healthy habits, this group is designed to help you thrive.
This program is built for proactive adults who approach longevity with an open mind and a sense of discovery. The Cohort is an ideal fit if you want to optimize your long-term cognitive health through structured, real-world experimentation.
We specifically welcome those who are:
- Curious self-experimenters eager to test evidence-based brain protocols.
- Experiencing mild changes in daily focus, clarity, or memory.
- Navigating mid-life hormonal transitions affecting the brain.
- Managing genetic risks like a family history of dementia or APOE4 carrier status.
- Looking for data-driven structure to build consistent, protective habits.
Unlike traditional support groups that focus only on open discussion, this group uses a “learning circle” approach—combining guided education with supportive conversation.
Each session centers on a specific topic, chapter, or short video from trusted dementia care experts, giving you a shared language and a practical toolkit you can use right away in daily caregiving.
We rotate through a curated set of highly respected resources:
Understanding the Changing Brain by Teepa Snow
Learn why behaviors happen based on brain changes—and see practical techniques like “Hand-Under-Hand” in action.
Learning to Speak Alzheimer’s by Joanne Koenig Coste
Discover the concept of habilitation—connecting with your loved one in their current reality to reduce distress.
Positive Caregiving by Sarah Teten Kanter
Shift from burnout toward moments of meaning, connection, and resilience.
The 36-Hour Day by Nancy Mace & Peter Rabins
A trusted guide for navigating medical, behavioral, and practical challenges.
Creative Engagement by Rachel Wonderlin
Learn simple, meaningful ways to keep your loved one engaged through creativity and connection.
Do I have to read everything before attending?
No. Each session highlights key takeaways and practical strategies. You can benefit even if you only skim a section or watch a short clip.
I’m already overwhelmed—will this feel like more “homework”?
Not at all. The goal is to reduce stress, not add to it. Many caregivers find that learning these approaches actually makes daily interactions easier and more meaningful. You’re always welcome to simply listen and take away what feels helpful.
What if my loved one has a different type of dementia?
The strategies we teach are designed to support all types of cognitive impairment, including vascular, Lewy body, and frontotemporal dementia.
How do I get started?
You can explore the current monthly topic and join at any time. For additional support, the Alzheimer's Association also offers 24/7 resources to complement what you learn in the group.
Your sessions are fully personalized—designed around your unique health goals, symptoms, and priorities.
Working 1:1 allows us to go deeper than a group setting, uncovering root causes and building a plan that fits your real life.
Most clients choose to focus on one or more of the following areas:
1. Cognitive Health & Brain Clarity
- Addressing brain fog, memory concerns, and mental fatigue
- Personalizing your plan based on genetics (such as APOE status)
- Designing a “brain-first” nutrition strategy
- Tracking progress with cognitive assessments
- Supporting neuroplasticity through targeted brain exercises
2. Metabolic & Hormonal Balance
- Stabilizing blood sugar for steady energy and focus
- Using tools like CGMs for real-time insight
- Supporting metabolism, weight, and metabolic flexibility
- Navigating perimenopause and menopause-related changes
- Improving cellular energy (mitochondrial health)
3. Sleep, Stress & Daily Rhythms
- Improving sleep quality and circadian rhythm
- Identifying root causes of poor sleep or nighttime disruption
- Building stress resilience through nervous system regulation
- Incorporating sustainable movement for brain and body health
4. Gut & Environmental Health
- Supporting the gut-brain connection and reducing inflammation
- Identifying food sensitivities and digestive triggers
- Reducing toxin exposure from food, home, and personal care products
- Creating a healthier, lower-toxin living environment
5. Habits, Accountability & Follow-Through
- Turning “knowing” into consistent action
- Building realistic routines that fit your lifestyle
- Identifying and overcoming roadblocks
- Tracking progress and adjusting your plan over time
No matter where you start, the goal is the same:
to help you create sustainable changes that support long-term brain and body health.
Combining these two approaches gives you the best of both worlds: personalized precision and community support.
In your 1:1 sessions, we focus on you—your health history, goals, and unique challenges—creating a plan that is highly tailored and adaptable.
In the group setting, you gain something equally powerful:
connection, accountability, and shared insight from others walking a similar path.
Many clients find that while 1:1 coaching provides clarity and direction, the group provides the motivation and momentum to stay consistent.
Together, they create a more supported, efficient, and sustainable path toward lasting health and cognitive resilience.
Yes—because lasting health changes are rarely a solo effort.
Involving your inner circle can improve accountability and help ensure everyone is aligned with your plan.
For 1:1 Coaching Sessions
Many clients find this especially helpful when discussing:
- Medication and supplement routines
- Nutrition and meal planning
- Daily habits and home environment
Having shared understanding often makes it easier to follow through between sessions. I simply ask that you let me know in advance.
For Small Support Groups (Learning Circles)
Because our groups are built on trust and shared experience, guest participation is handled a bit differently to protect member privacy.
Caregiver Support Group
If you are co-caregivers, you are encouraged to join together as full participants.
Vitality & Memory Groups
If a family member would like to attend, we recommend they:
- Enroll as a participant, or
- Join a dedicated care partner support session
This helps preserve a safe, focused space for everyone in the group.
Virtual Participation Guidelines
To maintain privacy and a high-quality experience:
-
Please join from a quiet, private space
-
If attending from different locations, we can provide a multi-user link so everyone can fully participate
I offer Medication Reviews for New York residents and Health Coaching (lifestyle and education) for clients across the globe.
Most health coaches can only help with habits, but your health is more complex than that. As a licensed NY pharmacist, I identify the hidden 'missing links' in your care—like medication side effects or supplements that clash with your prescriptions. We’ll align your unique lab results with your current regimen to ensure your plan is safe, effective, and tailored entirely to you.
I perform a comprehensive cost-analysis of your medications. In New York, pharmacists are experts in generic substitution laws and can help you identify therapeutic alternatives or assistance programs that could save you hundreds of dollars annually.
Yes. Through a process called deprescribing, we identify "polypharmacy" issues—such as duplicate therapies or medications that are no longer necessary for your current health goals.
While I do not discontinue prescriptions myself, I provide you with a clinical summary to take to your doctor to safely discuss scaling back.
This is one of the most critical parts of our review.
Many over-the-counter supplements can dangerously interact with or diminish the effectiveness of your prescribed medications.
I create a "Master List" that ensures every vitamin, herb, and prescription works together safely.
It is possible. Many common medications for sleep, blood pressure, or allergies have side effects like confusion or dizziness that mimic early cognitive symptoms.
I evaluate your regimen to see if "medication-induced cognitive impairment" is a factor and discuss safer alternatives for your brain health.
Yes, if you choose. I can provide a professional Medication Action Plan for you to share with your healthcare team, ensuring your primary care provider and specialists are all aligned on your current regimen.
The Bredesen Protocol (offered via the Apollo Health platform) is a "root-cause" approach to brain health that identifies and addresses the specific metabolic triggers—like inflammation, insulin resistance, or toxins—that lead to cognitive decline.
Depending on your current health status, you will fall into one of two pathways:
ReCODE Program is designed for individuals experiencing early cognitive symptoms, as well as proactive adults over 40 who want advanced insight into their brain health. It is especially beneficial for those with a family history of Alzheimer’s, carriers of the APOE4 gene, or anyone seeking comprehensive lab and hormone evaluation.
For individuals who want to take a proactive, prevention-focused approach to brain health but do not require the intensity of the full ReCODE program, PreCODE focuses on optimizing cognitive function through streamlined lab work and cognitive assessments—providing meaningful insight without an overly complex protocol.
Both programs are grounded in the principles of the The Bredesen Seven (B7)—a comprehensive framework designed to support neuroplasticity, repair, and long-term brain resilience.
The seven pillars include:
- The KetoFLEX 12/3™ nutrition approach to support metabolic flexibility and mitochondria function and reduce inflammation
- Optimized, restorative sleep to enhance detoxification and memory consolidation
- Regular physical exercise to improve blood flow and support brain-derived neurotrophic factor (BDNF)
- Stress management to lower cortisol and protect cognitive function
- Brain stimulation and cognitive training to strengthen neural networks
- Targeted supplementation to correct deficiencies and support cellular health
- Detoxification and reduction of harmful exposures (such as toxins and infections)
Together, these pillars create a personalized, whole-person strategy to help the brain heal, adapt, and thrive.
Participants often experience clearer memory, improved focus, better problem-solving, increased energy, and enhanced mood, leading to a return to normal activities and greater confidence in decision-making. It's a comprehensive approach to optimize brain health and potentially reverse early cognitive decline.
A monthly subscription through Apollo Health includes:
• Personalized report based on labs + history, genetics, and biomarkers to identify specific contributers or risks to cognitive decline
Complimentary BrainHQ brain training
Cognitive assessments to track progress
Opportunity to ask Dr. Bredesen questions at monthly town halls
Access to search engine to find educational guides, videos, community forums, and quarterly Town Hall recordings
• Practitioner locator to connect with brain health coaches or clinicians
• ReCODE mobile app to view your reports, integrate tracking, and access resources on the go
Note: Labs are not included in the program subscription and are billed separately.
I help you turn information into action and results.
With coaching, you will:
- Know exactly where to start by translating your report into simple, prioritized action steps
- Co-create a plan that fits your life with personalized guidance around the B7
-
Stay consistent and motivated with ongoing support and problem-solving when challenges arise
- Use your data with purpose by integrating tools like Keto-Mojo, BrainHQ, and Cronometer into clear, actionable insights
- Track your cognitive progress through structured evaluations over time
- Feel confident in your next steps with guided lab interpretation
This is a partnership. You’ll have consistent support to stay on track, build momentum, and make meaningful, lasting changes in your brain health.
Active brain stimulation is one of the B7. We don't just guess if your brain is improving; we use data-driven tools to measure and drive your progress.
Apollo Health utilizes BrainHQ™, a clinically validated brain-training platform. Participants are typically encouraged to spend a minimum of 90 minutes per week on specific exercises designed to improve processing speed, memory, and attention.
To ensure the protocol is working for you, you will participate in regular cognitive testing so we move beyond subjective feelings like "I think I feel better" to objective data, and see where we need to adjust your personalized plan. Watching your scores climb over time is a powerful motivator and affirms that your lifestyle changes are physically strengthening your neural pathways.
As your coach, I can help you interpret these scores and ensure your training stays challenging but achievable. If you hit a plateau, we adjust your nutrition, sleep, or supplement protocols to ensure your brain has the "fuel" it needs to perform during your training sessions.
The time commitment is less about "adding extra hours" to your day and more about restructuring the habits you already have.
Most participants find that after the initial learning phase, the routines become a natural and sustainable part of daily life.
The Learning Phase (Weeks 1–4)
In the beginning, expect to spend a few hours per week:
- Reviewing your personalized ReCODE report and relevant Apollo Health Guides
- Learning the KetoFLEX 12/3 nutrition approach
- Setting up your kitchen and daily routines
This phase is front-loaded so everything feels clearer and easier moving forward.
Your Daily Routine (Ongoing)
Nutrition
- No extra time—just a shift in what and when you eat based on your personal meterics and targets
Movement & Brain Training
- Spend 30–45 minutes on aerobics and strength. You aren’t just building muscle; you’re sparking BDNF to rewire your brain for the long haul.
- Power up with a 30-minute mental workout three days a week—just keep it out of your 'sleep window' to stay relaxed at night.
Sleep & Stress
- Prioritizing an ~8-hour sleep window
- ~10 minutes of daily mindfulness or stress regulation
Most of this becomes part of your normal rhythm—not something “extra” on your to-do list.
Monthly Support
Plan for about 1–2 hours per month for coaching:
- Tracking progress
- Adjusting your plan and supplements
- Troubleshooting challenges
Why coaching actually saves you time
Many people spend months (or years) trying to piece this together on their own.
With guidance, you can skip the trial-and-error and move forward with a plan that works without the overwhelm.
🔘 Meet with a Coach
🔘 Explore ReCODE
🔘 Book My Discovery Call
If you’ve started to notice changes in your memory—or want to take proactive steps to help prevent them—the Bredesen Protocol offers a clear, personalized path forward.
Designed for individuals experiencing early cognitive changes (SCI, MCI, or early Alzheimer’s) as well as those focused on prevention, this program addresses the root contributors to cognitive decline. Many people report improvements in clarity, memory, energy, and relief from “brain fog,” along with improvements in their cardiovascular and metabolic health.
It uses advanced testing to find your unique cognitive drivers (like inflammation, toxins, metabolic issues) and creates a personalized plan to reduce those triggers, optimize nutrients, balance hormones, and rebuild neural networks.
Absolutely By optimizing your cellular energy and cooling inflammation, the Bredesen Protocol doesn't just protect your brain—it revitalizes your entire life, from deeper sleep to unstoppable vitality.
Subjective Cognitive Impairment (SCI):
An individual notices changes in memory, focus, or thinking, but standard cognitive testing typically remains normal. Daily functioning is not affected. This stage represents a key opportunity for early intervention and prevention.
Mild Cognitive Impairment (MCI):
Cognitive changes are measurable on testing and often noticeable to others, but the individual is still able to function independently in daily life. MCI carries an increased risk for dementia, though progression is not guaranteed.
Dementia:
Cognitive decline has progressed to the point that it interferes with daily activities, independence, and quality of life. Alzheimer’s disease is the most common cause, though dementia can result from several different conditions.
Understanding these distinctions helps guide appropriate timing, expectations, and support strategies—especially when the focus is on early intervention and preserving brain health.
Not sure where you or a loved one may fall?
Outcomes with the ReCODE Protocol vary depending on when someone begins and how consistently the program is followed. One of the most important lessons from the research is that earlier intervention leads to better outcomes.
Ideally, we aim to support brain health before mild cognitive impairment (MCI) or dementia develops.
That said, engaging with the protocol at any stage—when aligned with the individual’s and family’s wishes—can be a thoughtful and compassionate choice.
In general, the closer someone is able to follow the protocol, and the more support they receive from family, coaches, and practitioners, the better the results tend to be.
Based on Dr. Bredesen’s clinical experience and published research to date:
Individuals with no cognitive symptoms:
Among those who had no measurable cognitive impairment and followed the Bredesen Protocol, there have been no documented cases of progression to dementia so far.
Those with SCI:
People who noticed early changes—such as memory lapses or word-finding difficulty—but did not yet meet criteria for MCI often show the most robust improvements. When root causes (such as inflammation, infections, metabolic factors, or toxin exposure) are addressed, many individuals improve and maintain those gains over time.
Individuals with MCI:
Regaining lost cognitive function can be more challenging, but meaningful improvements are possible. In a 2022 study by Drs. Ann Hathaway and Deborah Gordon involving 25 patients with MCI or early Alzheimer’s disease, 84% showed cognitive improvement after nine months on the Bredesen Protocol. Some participants improved modestly, while others experienced substantial gains—including improvements from the dementia range back into normal cognitive scores. As a group, improvements were present but generally less pronounced than in those who began at the SCI stage.
Those with dementia:
When the protocol is started later, outcomes are more variable and full reversal is not expected. However, meaningful improvements in quality-of-life have been observed, such as regaining continence, increased awareness, or recognizing loved ones again.
Overall, ReCODE is best viewed as a personalized, systems-based approach that aims to slow decline, improve function where possible, and support brain health with dignity and care at every stage of the journey.
Don't just protect your brain—power it up.
Starting early is the ultimate 'insurance policy' for your mind.
You'll build long-term resilience while feeling the immediate benefits of sharper focus, better mood, and sustained energy every day.
ReCODE Program costs varies significantly per individual needs, but typically involves three main components:
Apollo Health Membership: Required for reports, ~$75/month (ReCODE), ~$39.95/month (PreCODE) billed monthly/annually
Lab Fees: Initial and follow-up blood tests (e.g., ~$850 for baseline, ~$250 for 6-month follow-up), plus potential specialty labs
Practitioner Fees: Varies by provider (MD, ND, etc.) for consultations, personalized plans, and ongoing support, ranging from hundreds to thousands annually.
Overall Estimate: First-year costs can range from a few thousand (with basic support) to over $10k-$15k (with extensive labs/support), with lower costs in subsequent years
Getting started is a straightforward process:
Step 1: Enroll in the Bredesen Protocol. Visit the Apollo Health website to enroll in the appropriate program, ReCODE or PreCODE.
Step 2: Select a Certified Practitioner. Use the Apollo Health database to find certified practitioners (MDs, NDs, etc.) and select me as your pharmacist coach.
Step 3: Schedule a Discovery Call. Book a discovery call on Functional Pharmacy contact page to discuss your specific needs and goals and to confirm we are a good fit.
Step 4: Develop Your Tailored Plan. Your personalized ReCODE Report® will be used to identify your unique root causes (metabolic, toxic, etc). A tailored plan will then be co-created with you based on these findings.
Step 5: Implement and Monitor. With your permission, progress will be tracked and managed in collaboration with your other providers through regular virtual or in-person appointments to adjust lifestyle factors and monitor progress.
A functional medicine food plan is not a fad diet—it is eating with purpose to help your body thrive. Instead of guessing what is "healthy," you will follow an evidence-backed approach designed to:
- Heal: Reduce inflammation and support brain and metabolic health.
- Energize: Improve digestion, daily energy, and mental clarity.
- Target: Address your specific symptoms and root causes
We build every plan around your health history, labs, and personal goals so you know exactly what to eat and avoid. We focus on sustainability and expanding your options, not restriction or perfection.
Functional medicine food plans are used by people at all stages of health—but most often by those who are ready to feel better and want a clear, personalized path forward.
This includes individuals who:
- Feel “off” (low energy, brain fog, poor sleep) but aren’t getting clear answers
- Want to reduce inflammation or support brain, metabolic, or digestive health
- Are managing chronic conditions and looking for root-cause support
- Simply want to optimize their health and prevent future issues
You don’t have to be “sick” to benefit—many people start because they want to protect their long-term health and feel their best now.
Your plan is guided by a certified health coach, so you’re never left wondering what to do next—you'll co-create a clear, step-by-step approach that fits your life.
There’s no one-size-fits-all approach to nutrition—that’s why functional medicine uses a range of targeted food plans, each designed to support specific health goals.
Here are some of the most commonly used:
🥗 Core Food Plan
A simple, sustainable foundation focused on whole, nutrient-dense foods to support overall health, energy, and long-term wellness.
❤️ Cardiometabolic Food Plan
Designed to support heart health, blood sugar balance, and cholesterol—ideal for those focused on metabolic and cardiovascular wellness.
🧼 Detox Food Plan
Supports the body’s natural detox pathways by reducing inflammatory foods and increasing nutrients that aid in elimination and cellular repair.
🚀 Mito (Energy) Food Plan
Helps improve energy, reduce fatigue, and support brain function by optimizing how your cells produce and use energy.
❌ Elimination Food Plans
A short-term, structured approach to identify food sensitivities—so you can pinpoint what’s triggering symptoms and create a more personalized diet.
🍞 Low-FODMAP Food Plan
Targets digestive relief by reducing fermentable carbs that can cause bloating, gas, and IBS-related symptoms.
🌿 Anti-Candida Food Plan
Focuses on restoring gut balance by limiting sugars and supporting a healthy microbiome.
🌈 Phytonutrient Spectrum
A simple strategy to increase variety and nutrient intake by incorporating a wide range of colorful plant foods.
The key difference? You don’t have to figure this out on your own.
Unlike keto or paleo, functional medicine food plans aren’t rigid or one-size-fits-all.
They’re tailored to your body, your symptoms, and your goals—so your plan may include elements of those approaches or take a completely different direction.
The focus isn’t on following rules—it’s on what actually works for you, long term.
Not always. Some, like the Core Food Plan, are suitable for long-term use. Others — such as elimination protocols — are typically shorter interventions designed to gather clinical insights (e.g., identifying food sensitivities) and then evolve into a more individualized approach.
Yes. Most functional food plans can be adapted to accommodate plant-based diets, gluten-free preferences, religious considerations, and cultural eating patterns, as long as the nutritional framework supports the individual’s goals and needs.
Think of a dietitian as the architect and a health coach as the builder.
A dietitian or clinician focuses on clinical data. They assess your health history, read your labs, and create the specific medical nutrition plan your body needs.
A health coach focuses on the real-world execution of that plan. They bridge the gap between "knowing what to do" and "actually doing it" by helping you:
-
Simplify: Breaking your protocol into manageable daily steps.
- Strategize: Helping you with meal prep, grocery shopping, and dining out.
- Succeed: Providing accountability to your self and building habits that actually last.
You need both. Together, they ensure you have expert clinical direction without feeling left to figure out the daily execution on your own.
Yes—functional medicine food plans are grounded in clinical research and real-world results.
They’re built on well-established evidence showing how nutrition impacts inflammation, metabolism, brain health, and chronic disease—and are used by trained clinicians to support measurable health improvements.
Programs like those developed by the Institute for Functional Medicine are backed by professional training and widely used in clinical practice.
But what truly sets this approach apart is how that science is applied—your plan isn’t generic. It’s personalized based on your symptoms, history, and goals, so the recommendations are both evidence-based and relevant to you.
Choosing the right food plan depends on your health history, symptoms, and goals. A healthcare provider trained in functional medicine — often working in partnership with a certified health coach — can help determine which plan best supports your needs and will tailor it specifically for you.
Working with a pharmacist means your food plan is clinically informed and safety-focused.
As a pharmacist, I look at how your food plan interacts with your medications and supplements to:
- Prevent common food–drug interactions
- Improve nutrient absorption and effectiveness
- Reduce side effects that can interfere with progress
- Ensure everything you’re doing works together, not against each other
This added layer of expertise is especially important if you’re taking medications or managing chronic conditions—because even healthy foods can impact how your body responds to treatment.
The result? A plan that’s not just healthy—but optimized, safe, and aligned with your full care plan.
We do not just hand you a menu and wish you luck. Our coaching ensures that your personalized food plan actually works in the real world.
Your health coach works side-by-side with you to:
- Customize the plan to fit your family dynamics, budget, and cooking skill level.
- Audit your kitchen and help you build a friction-free environment for healthy eating.
- Review your progress weekly to see what is working and what needs to change.
- Keep you accountable to yourself so you do not fall back into old habits when life gets stressful.
You get ongoing guidance to ensure your nutrition plan translates into energy, clarity, and healing.
Bonus for New York Residents: Our added pharmacist oversight ensures your daily meals always support your medications, labs, and metabolic needs.
Yes—these plans are designed with real life in mind.
You won’t be expected to cook complicated meals or overhaul your entire routine. Instead, you’ll use simple, flexible strategies like:
- Quick, repeatable meals you can rely on during busy weeks
- Grocery lists that save time and decision-making
- Easy substitutions when life doesn’t go as planned
- Batch cooking and prep options to make the week easier
The goal isn’t perfection—it’s consistency.
Most people find that once they get started, healthy eating actually becomes simpler, not more time-consuming.
Functional Pharmacy
BODY, MIND, AND SOUL
Vestal, New York 13850
Join the List for Exclusive Event Invites
Your privacy is respected. Your email is never shared. Unsubscribe anytime.
The content on this website is for educational purposes only and is not a substitute for professional medical advice.
Always consult your healthcare provider before making health decisions.
2026 Functional Pharmacy LLC. All rights reserved. Artwork by Pasha.