the pillars

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In the midst of this uncertain time with the Covid-19 virus and the anxiety and fear it can stir in us, it is of utmost importance that we guard our thoughts with vigilance.   We work hard to eat healthy and remove food from our diets that cause inflammation and stress in order to provide our bodies with the right information so our biology will perform optimally and support healthy gene expression.

Did you know that your thoughts are also sending information to your body that also supports healthy gene expression?  Yes, it is true.  This is why we need to do a mental detox just like we do a nutritional detox.   By removing inflammatory foods and supplying the body with all the wonderful nutrients it needs we give the body a boost so it can remove the toxins safely and then get about the business of repairing.

Here are some tips on how to detox your mind and your emotions:

  1. Limit the time you spend reading, watching or listening to news.  Get only what is factual to keep you and your family safe and informed.  Our P3 Facebook page and our P3 website are great places to get current info needed to keep you protected from this virus.
  2. Keep a gratitude journal.  Write down 5 things your are grateful for no matter how big or small.  Gratitude is a powerful message we can send to our bodies and it helps move us from fear and anxiety to a more peaceful and hopeful state.  This will pass and we will be stronger and even more resilient if we practice gratitude.
  3. Take advantage of all the free lessons being offered on the internet.  There are free classes offered through many educational institutions.   museums , zoos, national parks, have free tours online.   There are free art classes.   Take advantage of these and learn something new while having fun and being quarantined.
  4. Take advantage of free exercise videos on YouTube-  Just search HIT Training, Yoga, Strength Training.  You can also put in the word beginner and get great beginner workouts.  To strengthen your core for those who suffer or don’t want to suffer from back pain Foundations Training is excellent.  Start here
  5. Connect with people over Zoom or What’s App where you can see them and visit.  You don’t have to be isolated thanks to technology. 
  6. Catch up on those projects you’ve been putting off because of a lack of time.  Make a list and prioritize them so you can feel good about how you’re using your time.
  7. Listen to music you love that lifts your spirits.
  8. Get outside for fresh air.  Do some deep breathing, pray and meditate.  Pray for all the people who are working in our hospitals and grocery stores, our truck drivers, and anyone else you can think of that needs our thoughts, prayers, love and encouragement.
  9. Reach out to an older person and see if there is anything they need.  Many elderly people live alone and are feeling very isolated and scared.  You can even become penpals or Zoom pals.
  10. Take this time to do meal planning. PlateJoy is a great website that makes meal planning a breeze and allows you to set your profile to accommodate any food restrictions you have and it allows you to set a time for how much time you want to spend in the kitchen.  You now have time to begin a very important and powerful discipline- the discipline of planning and prepping meals which are both key to success.  Get the family involved- when kids are involved, they tend to eat what they have a say in and what they helped prepare.
  11. Make the most of this time where the world has forced us to slow down and truly be thankful for what matter.

Your P3 team loves each one of you.  We are grateful for you and your families.  We are here for you.

Stay fierce and positive and we will get through Covid-19 stronger and with greater resiliency.



Even if you haven’t been following world news the last couple of months, you may have noticed a shortage of toilet paper this weekend while shopping. That’s all due media attention on COVID-19.

Our goal at P3 is to be a source of education and action for your health.

Here’s the scoop on COVID-19, aka the Coronavirus. The main concern is for individuals with suppressed immune systems, like the elderly and people with chronic illness. It is passed between people who are in close contact with one another (within 6 feet) and through respiratory droplets produced when an infected person coughs or sneezes. These droplets can land on people and surfaces and be inhaled into the lungs.

Symptoms of COVID-19 are similar to the flu. Within two to fourteen days after exposure people can experience fever, cough, and shortness of breath. Then the virus can move into the lungs and cause respiratory concerns that can ultimately turn into pneumonia and for high-risk individuals can result in death.

We know reading, “can result in death” may invoke anxiety and stress. That is not our intention. Again, the risk of death is for individuals that are already immune compromised.

Let’s focus on what you, your loved ones, and community can do to support our immune systems and live a life that reduces the risk of contracting COVID-19, and other viruses for that matter.  

Wash your hands with soap for a full 20-seconds.

  • Build the habit when you arrive to your destination and leave to wash your hands. Consider lotion if hands are getting dry or cracked to maintain a strong skin barrier.  

Do not use hand sanitizer.

  • We do not recommend hand sanitizer as it dries the skin and hand washing does a better job at killing microbes. Keep reading to see what we recommend below.

Limit sugar since it feeds viruses and bacteria.

  • Limit sugar intake, yes, alcohol counts as a sugar. For overall health limiting sugar is beneficial. For viruses it is critical. Sugar hinders our immune system’s ability to work at optimal capacity.

Do not touch your face.

  • Remember viruses are transmitted through particles from person-to-person. This can be from a cough/sneeze or touching common surfaces and then touching your face (mouth, nose or eyes). Keeping your hands away from your face and washing them often will reduce your risk.

Open windows.

  • If the weather is warm enough, we encourage natural ventilation. Get air circulating in your home, office, etc.


  • If you feel like you are starting to become sick, rest. Your body needs to focus on fighting off the foreign invader.

Optional: Wear a mask.

  • Masks are best used for those that are sick to help them from spreading the virus. But it can help to not touch your face while wearing one. Make sure you are wearing the mask properly, so particles are staying out of your mouth and nose.  

Increasing antioxidants and supplement support can be critical to keep you healthy during this time.

At P3 we have put together a COVID-19 supplement bundle.

  • Briotech Topical Skin Spray – Use as a hand and surface sanitizer. Spray the solution onto a cloth and wipe down common surfaces like phones, headphones, doorknobs, computer mouse, etc.
  • EHB from Integrative Therapeutics – This product packs a punch with Vitamin A, C, and Zinc along with other immune supporting properties.
  • L-Glutathione from Ortho Molecular – Is the ultimate antioxidant and support for your immune system.
  • Biocidin from Bio-Botanical – Supports the microbiome to lower infections and inflammation through a combination of botanical medicines.
  • Zinc Supreme by Designs for Health – Can give added Zinc support for immune health. Our recommendation when adding zinc to your routine is to evaluate all supplements to assess how much zinc you are taking in total.

For prevention we recommend:

  • Briotech Topical Skin Spray – Use as needed
  • L-Glutathione from Ortho Molecular – 1 capsule per day
  • EHB from Integrative Therapeutics – 3 capsules per day
  • Zinc Supreme from Designs for Health – 1 capsule per day with food
    • Goal for total Zinc is around 30-60mg for prevention

When symptoms start to occur:

Call your medical provider for further examination. Please note that the following doses should only be followed for two weeks max.

  • Briotech Topical Skin Spray – Use as needed
  • L-Glutathione from Ortho Molecular – 1 to 3 capsules per day
  • EHB from Integrative Therapeutics – 3 capsules per day, three to four times per day, with or without food
  • Biocidin from Bio-Botanical – Work up to 10 drops 3 times per day (30 drops total), take 30 minutes before meals
  • Zinc Supreme from Designs for Health – 1-2 capsules per day with food
    • Goal for total Zinc is around 60-90mg for immune support

We encourage those of you that are on biologic medication (used for treatment of ulcerative colitis, rheumatoid arthritis and other autoimmune diseases) to be aggressive in your prevention. 

For P3 members, you can come by the office (Monday-Friday 8am to 5pm) to purchase supplements or call/text the office and we will place the order on your Fullscripts account for delivery.

For more information about COVID-19 check out The Centers for Disease Control.

Tell us… What are you doing to keep your immune system in tip top shape?



Gluten is a protein found in wheat, rye, barley, and most oats that is inherently pro-inflammatory and causes damage to the intestinal lining. Gluten ingestion is associated with abdominal discomfort, IBS symptoms, brain fog, confusion, fatigue, joint pain and more.  

P3 does advanced testing for all members

Elevated hs-CRP, auto-immune markers, and other markers of systemic inflammation can often be seen when ingesting gluten containing foods. Gluten enters the digestive tract, causing an inflammatory cascade and development of leaky gut. Then the protein gets into the bloodstream where the body thinks it is a pathogen, tags it as such, then accidentally attacks our own tissues that resemble that “pathogen.”

Leaky Gut

When you eat gluten, whether via a piece of bread, the filler in your lunch meats, or one of many hidden sources, it travels through your stomach and arrives in your small intestine where it triggers the release of zonulin. Zonulin is a chemical that signals the tight junctions of the intestinal wall to open, creating intestinal permeability, also known as leaky gut.

An illustration of disrupted barrier function between intestine cells from gluten consumption.

Image from ALPCO

Think of the gut lining like a drawbridge. Small boats (micronutrients in food) that are meant to travel back and forth are able to go under the bridge without a problem. But, when gluten releases zonulin, it causes the drawbridge to go up, allowing bigger boats (large proteins like gluten) to cross over that aren’t meant to travel through. In the case of your gut, it’s microbes, toxins, proteins, and partially digested food particles that are passing under the drawbridge and escaping into the bloodstream.

With leaky gut all the toxins, microbes, and food particles, such as gluten, can now flood the bloodstream that aren’t supposed to be there. The immune system marks them as dangerous invaders and creates inflammation to get rid of them.

Inflammation is our immune system’s natural response to anything it deems dangerous, whether that is a cut, a virus, or the gluten you ate in a piece of birthday cake. It is estimated that one percent of the population has Celiac disease and one in 30 people have gluten-sensitivity. What’s more, an estimated 99 percent of people with gluten sensitivity are undiagnosed, so they are fanning the flames of their inflammation without even knowing it.

Molecular Mimicry

Beyond creating a leaky gut, gluten poses a serious risk for people with autoimmune disease because of the phenomenon called molecular mimicry. Gluten, which is a large protein, happens to be structurally similar to several tissues in the body, particularly the thyroid. In those with autoimmune thyroid disease, every time they eat gluten the immune system sends out antibodies to detect and destroy the gluten, but since the gluten and thyroid gland look so similar some of those immune cells end up attached the thyroid by mistake.

There are several food proteins, such as casein in dairy, that have a similar molecular structure to gluten. Because of this molecular mimicry, when you eat dairy your body can get confused and think you ate a bowl of pasta and trigger an immune reaction.

Big Picture

Eating gluten triggers the release of Zonulin which can cause the tight junctions in your gut to open, allowing for larger proteins/particles to get in your bloodstream. The immune system then tags these “foreign” particles as invaders. The body’s response is to protect, so the inflammatory process is enabled.

If you are interested in investigating how gluten may be impacting you, check out our Plans & Services page or give us a call!

What is the biggest challenge you have with eliminating gluten from your life?



Our goal at Peak Performance & Prevention is to empower you to live your best life. 

How do we do that? First, we do a deep dive into your biology and look at a variety of advanced labs. Second, we meet with you to discuss your strengths and vulnerabilities. Third, we work with you to restore your health through the 5 Pillars of Health. Mastering these pillars will allow you to live the life you want while achieving your wellness goals. Now that doesn’t mean mastery will be easy, but our team can help get you there overtime. 

The 5 pillars are:

  • Nutrition 
  • Sleep
  • Stress
  • Detox
  • Movement 

These pillars may not surprise you, but they are critical for vibrant health. For example, we all know that hydration is important, but are you drinking half your body weight in ounces most days? If not, as a P3 member you can collaborate with one of our Health Coaches to figure out the right plan for you. If you are meeting your hydration needs, you will notice that your urine is clear and that is a great sign for your detoxification system! 

What about detox? Are you having a bowel movement at least once per day? What is your alcohol intake like? These are all components that are important to evaluate for your health and goals. These questions along with many others is what P3 is all about. We are here to support you through advanced lab testing, genetics, in-depth reviews with your provider, and coaching based on the accountability you desire to make change. 

This is the foundation for empowered medicine. If you are curious about becoming a member and figuring out which pillars need attention, view our plans for more information.

What pillar you are most curious about for your health? Tell us below …



Are you ready to join the health revolution? Peak Performance & Prevention is leading the charge to bring functional healthcare to the Pacific Northwest. Our revolution encompasses:

  • Advanced lab testing with follow-up testing to monitor progress
  • Body composition screening 
  • Ample time with one of our Functional Medicine Clinicians
  • A personalized plan of action
  • Support and accountability with our Health Coaches
  • Access to discounted services like stem cells, prolozone, botox, etc. 

Our health revolution is a 6 step process that lasts at least one year.

It’s about time people had access to comprehensive care! Not only do we focus on prevention, but we are here for acute care. Do you need care for a possible sinus infection or laceration? All you need to do as a member is call our office to set up your appointment. 

We are here to support you in becoming the best version of yourself. Often that means change is needed from you. Here is what P3 expects of its member:

  1. Commitment to the plan established together with your P3 Team
  2. Honesty with yourself and P3 regarding your readiness for change
  3. Feedback on what is working well and what needs to be modified in your plan

At P3 we consider you a teammate. There is a monthly fee with a year commitment to your care. At the end of the year you decide if you want to continue receiving care at P3. We think you will!

Check out our provider’s bios and see our membership enrollment process.

Here’s to empowered medicine!