Welcome back to Health Without the System Season 2, Episode 29. In this episode, Dr. Tim Scott and Mia Scott break down the new 2025–2030 US dietary guidelines and why this update is one of the biggest shifts in nutrition messaging we've seen in decades.

We cover what changed, why it matters, and how to use this information to build habits that actually last beyond January.

• Why the old food pyramid failed us, and what's different now

• The return of the pyramid (and yes, it's basically flipped upside down)

• Protein first and why it matters for metabolism, blood sugar, and longevity

• Why whole food beats ultra-processed food every time

• The truth about fats, dairy, and why "low fat" isn't the flex you think it is

• How ultra-processed food has shaped modern obesity and chronic disease rates

• Why "eat better" is not a plan, and what to do instead

• How to build sustainable habits through identity, routines, and simple measurable goals

• The biggest reason most New Year's resolutions fail (and how to avoid it)

Stop making short-term resolutions and start making long-term lifestyle choices. The goal is not perfection, it's consistency.

• realfood.gov (new dietary guideline resources and downloadable documents)

This podcast is for informational purposes only and is not medical advice. Always consult your healthcare provider before making changes to your health routine.

Take a deep dive into everything we've covered so far on Health Without the System. In this special "Season One Finale" mega-episode, Dr. Tim Scott and NP Mia Scott walk through the biggest lessons from 27 episodes of functional medicine, including:

• How metabolism and insulin resistance impact nearly every system

• What inflammation does to your body and why you feel sick

• Mitochondria, energy, and the lifestyle habits that actually repair them

• Gut health, leaky gut, microbiome diversity, and the truth about gluten

• The real story behind GLP-1s and why they're more than weight-loss shots

• Sleep, stress, caffeine, and the habits that move the needle

• Hormones, thyroid, methylation, and why your labs still might be "off" even if they're "normal"

• Toxins, plastics, and reducing your everyday exposure

• Why antibiotics aren't always the answer

• The foundations of living cleaner, clearer, and more connected to your body

This is your complete snapshot of everything Season One taught us about living a healthier, more optimized life — without relying on the traditional medical system to tell you you're "fine."

In this episode of Health Without the System, Nurse Practitioner Mia Scott sits down with her longtime mentor and hormone specialist Brandy Secory of ⁠Renewed Therapuetics⁠ for an open, in-depth conversation about perimenopause, menopause, and hormone replacement therapy.

Together, they unpack the stigma and fear surrounding hormones, explain the difference between bioidentical and synthetic options, and share what every woman (and man) should know about supporting hormonal health at every age. From hot flashes and anxiety to longevity, libido, and quality of life, this episode gives listeners the knowledge and confidence to advocate for themselves and feel their best through every stage of life.

Book an appointment with Brandy: https://www.renewed-therapeutics.com/

FDA Expert Panel Video: https://www.youtube.com/live/_2ZRlOivC5M?app=desktop&si=ExSBpNPbmJqLW42Y

In this episode, Dr. Tim and NP Mia Scott get real about what it actually means to have a provider who supports your health — not just manages your symptoms. From rushed appointments and outdated guidelines to open-minded, collaborative care, they break down the subtle red flags that signal your doctor may not be the right fit.

They also share practical advice on how to:

• Ask hard questions without feeling dismissed

• Recognize ego-driven medicine versus true patient partnership

• Find functional and holistic providers who align with your goals

• Navigate the flood of online "science" without getting misled

This conversation challenges the status quo and gives you tools to take back control of your health journey — because you deserve care that helps you get better, not just get by.

In this episode of Health Without the System, Dr. Tim and NP Mia Scott break down one of the most misunderstood glands in the body—the thyroid. From fatigue and brain fog to hair loss and weight struggles, they uncover why "normal" lab results often don't tell the full story. Learn how your thyroid actually works, what labs really matter, and why lifestyle, gut health, and proper testing can make all the difference. They also discuss:

• The difference between TSH, T3, and T4—and why conversion matters

• How stress, diet, and environmental toxins impact thyroid function

• What your doctor might be missing in standard thyroid panels

• Real steps to advocate for yourself and get your energy back If you've ever been told "your labs look fine" but still don't feel like yourself, this one's for you.

In this special episode of Health Without the System, Dr. Tim Scott and Mia Scott, Nurse Practitioner, welcome Dr. Murthy Gokula, a physician and lifestyle medicine expert redefining what healthcare should look like. Dr. Gokula shares his philosophy: "Patient is the boss. Doctor is the coach." — and explains how his concierge model blends traditional medicine with holistic, evidence-based practices.

From plant-based nutrition and gut health to sleep, stress management, and community connection, Dr. Gokula highlights the six pillars of lifestyle medicine and how small, consistent changes can reverse chronic disease and improve quality of life. Listeners will discover how his LiveWell program restores healthspan, not just lifespan, and why the future of medicine must focus on true healthcare, not just sick care.

👉 Learn more or work with Dr. Gokula at ⁠conciergeconnectedcare.net

Alcohol is woven into celebrations and routines, but what really happens when you drink? In this episode, Dr. Tim Scott and nurse practitioner Mia Scott unpack how alcohol hijacks your metabolism, stalls fat loss, fragments sleep, raises cortisol at 2 a.m., and disrupts hormones like testosterone and estrogen. They explain the link between alcohol and cancer risk, bust the "moderation is healthy" myth, and share practical swaps that protect your health while keeping your social life intact.

Coffee is the world's favorite stimulant, but is it helping you or quietly working against your sleep, gut, and stress levels? Dr. Tim Scott and Mia Scott, NP, break down how caffeine actually works, who should be careful, how to spot clean beans, and the best ways to make your daily cup work for you. Simple, practical, and no scare tactics.

What you will learn

• How caffeine blocks adenosine and changes dopamine, norepinephrine, and acetylcholine

• Short-term boosts vs long-term brain and heart benefits

• Who should limit or avoid coffee

• Mold and mycotoxins 101 and what labels actually mean

• Add-ins that help your gut and blood sugar

  Quick takeaways

  • Cut off caffeine by early afternoon for better sleep.

  • Choose organic, single-origin beans with third-party testing for mycotoxins.

  • Whole beans you grind yourself beat pre-ground for freshness.

  • Skip artificial creamers. Try organic cream or half and half, a dash of maple syrup or honey, and cinnamon or clove.

  • Consider delaying your first cup 90 to 120 minutes after waking if you run anxious or wired.

In this episode of Health Without the System, Dr. Tim Scott and Nurse Practitioner Mia Scott dive into the science and controversy surrounding gluten. They break down what gluten really is, how it affects the body, and why wheat today is not the same as it was a century ago. From celiac disease to non-celiac sensitivity, leaky gut, and autoimmune triggers, they explain how gluten can influence everything from thyroid health to metabolism. They also explore the role of glyphosate, food processing in the United States, and why people often feel better eating bread in Europe. Whether you are curious about going gluten-free, struggling with weight loss, or managing an autoimmune condition, this conversation gives you the knowledge you need to make informed choices for your health.

In this episode of Health Without the System, Dr. Tim Scott and Nurse Practitioner Mia Scott dive deep into the most underrated form of medicine: sleep. From brain detoxification and hormone resets to immune defense and emotional balance, they break down exactly why sleep is the foundation of good health. You'll learn what really happens in your body during each sleep stage, how lack of sleep can mimic chronic disease, and simple strategies to reclaim your rest.

Whether you're burning the candle at both ends, struggling with stress, or just want to wake up feeling more energized, this conversation will give you practical steps to start sleeping smarter.