The Functional Code Podcast

Dr. Jace Nybo, Dr. Addy Knutson

We are here to bring you knowledge and tools to help you better yourself. Dr. Jace Dr. Addy We are The Functional Podcast

  1. 4d ago

    The Lung Code: Nasal Breathing, CO2, and Oxygen Delivery I The Functional Code Podcast

    Episode 131: Organ Series — Lungs You breathe roughly 20,000 times per day. In episode 10 of our Organ Series, Dr. Jace and Dr. Addy break down the lungs, nasal breathing, mouth breathing, oxygen delivery, CO2 tolerance, nitric oxide, the Bohr effect, diaphragm training, breathwork, humming, HRV, cold exposure, and how breathing can influence stress, sleep, recovery, and performance. This episode explains the lungs as a delivery truck system. Oxygen is the fuel. Hemoglobin is the truck. But CO2 is the signal that tells the truck when to drop oxygen off at the tissues. That means CO2 is not just waste. It is a key part of oxygen delivery. Dr. Jace and Dr. Addy also discuss why nasal breathing matters, how the nose produces nitric oxide, why chronic mouth breathing can affect sleep, dental health, anxiety, oral pH, and facial development, and how training the diaphragm may improve breathing mechanics and athletic performance. In this episode, we cover: The lungs as the body’s gas exchange systemWhy you breathe around 20,000 times per dayNasal breathing and nitric oxide productionMouth breathing and its effects on sleep and oral healthCO2 tolerance and the Bohr effectWhy CO2 helps oxygen release into tissuesHyperventilation and why it can make you pass outThe diaphragm as the breathing engineBelly breathing and diaphragmatic controlResisted diaphragm trainingBreathing mechanics for endurance athletesNasal strips, mouth tape, and airway support5.5 breaths per minute for parasympathetic activationHRV, blood pressure, and slow breathingCO2 tolerance testing and the BOLT scoreHumming and nitric oxide productionButeyko breathing and box breathingRib expansion and intercostal trainingCold exposure as breath-control trainingRed flags: shortness of breath, chronic cough, wheezing, sleep apnea, and coughing blood Key takeaway:Breathing is not just about getting more oxygen. It is about delivering oxygen efficiently, regulating CO2, supporting nitric oxide, training the diaphragm, improving nervous system control, and helping the body shift between stress and recovery. Your lungs exchange the gases.Your diaphragm drives the breath.Your nose helps filter and optimize the air.CO2 tells oxygen where to go. If you can control your breath, you can start to control your physiology. Follow The Functional Code:Instagram: https://www.instagram.com/thefunctionalcodeYouTube: https://www.youtube.com/@TheFunctionalCodeSpotify: https://open.spotify.com/show/3aY5zkhwg5Rzk2q33cbIlfApple Podcasts: https://podcasts.apple.com/us/podcast/the-functional-code-podcast/id1754585557 Disclaimer: This podcast is for informational purposes only and is not intended as medical advice. Always consult a qualified healthcare provider.

  2. Jul 22

    The Brain Code: Neuroplasticity, Sleep, and Cognitive Health I The Functional Code Podcast

    Episode 130: Organ Series — Brain Your brain is not fixed. In episode 9 of our Organ Series, Dr. Jace and Dr. Addy break down the brain, neuroplasticity, the glymphatic system, BDNF, memory, Alzheimer’s risk, gut-brain signaling, sleep, exercise, loneliness, meditation, cold exposure, red light therapy, creatine, lion’s mane, and the habits that support long-term cognitive health. The brain uses roughly 20% of the body’s energy despite making up only about 2% of body weight. It is constantly processing, rewiring, adapting, filtering, and responding to the inputs you give it every day. This episode explains the brain as a living computer. Through neuroplasticity, the brain can build and rebuild pathways through repetition, movement, learning, challenge, and experience. Through the glymphatic system, the brain clears metabolic waste during sleep, including waste products associated with Alzheimer’s disease and neurodegeneration. Dr. Jace and Dr. Addy also discuss why cognitive decline can begin years before symptoms appear, why sleep is one of the most important brain health tools, why loneliness can damage the brain, and why exercise may be the most powerful “brain drug” available. In this episode, we cover: The brain as the body’s living computerNeuroplasticity and brain rewiringThe glymphatic system and brain waste clearanceBDNF and building stronger neural connectionsAlzheimer’s disease and early preventionSleep quality and cognitive healthExercise as the best brain drugSocial connection and lonelinessGut-brain signaling and inflammationBlood-brain barrier healthChronic stress, cortisol, and memoryInsulin resistance and Alzheimer’s as type 3 diabetesScreen time, attention, learning, and child developmentNovel experiences, reading, and brain gamesAnti-inflammatory nutrition and omega-3sCreatine and cognitive supportLion’s mane and nerve growth factorCold exposure, norepinephrine, and learningMeditation and brain structure changesRed light therapy and photobiomodulationRed flags: memory changes, mood changes, word-finding issues, getting lost, and wandering Key takeaway:Your brain changes based on how you use it. The goal is to build a brain that can adapt, learn, recover, clear waste, regulate emotion, and maintain strong communication across the body. Neuroplasticity is the rewiring system.The glymphatic system is the cleaning system.BDNF is the growth signal.And your habits are the inputs. Follow The Functional Code:Instagram: https://www.instagram.com/thefunctionalcodeYouTube: https://www.youtube.com/@TheFunctionalCodeSpotify: https://open.spotify.com/show/3aY5zkhwg5Rzk2q33cbIlfApple Podcasts: https://podcasts.apple.com/us/podcast/the-functional-code-podcast/id1754585557 Disclaimer: This podcast is for informational purposes only and is not intended as medical advice. Always consult a qualified healthcare provider.

  3. Jul 15

    The Heart Code: VO2 Max, HRV, and Cardiovascular Health I The Functional Code Podcast

    Episode 129: Organ Series — Heart Your heart is not just a pump. In episode 8 of our Organ Series, Dr. Jace and Dr. Addy break down the heart, heart rate variability, VO2 max, cholesterol, ApoB, blood vessels, insulin resistance, zone 2 cardio, strength training, sleep, breathwork, sauna, cold exposure, and the habits that support long-term cardiovascular health. The heart beats roughly 100,000 times per day and pumps around 2,000 gallons of blood. But heart health is not only about how often it beats. It is about how well it adapts, recovers, pumps, and responds to stress. This episode explains the heart as the body’s engine. It has a muscle system, an electrical system, a vascular system, and even endocrine functions that help regulate blood pressure, fluid balance, and communication with the kidneys, brain, and blood vessels. Dr. Jace and Dr. Addy also challenge the basic cholesterol conversation. Around half of heart attacks can happen in people with “normal” cholesterol, which is why deeper markers like ApoB, insulin resistance, inflammation, blood pressure, triglycerides, HDL, LDL particle patterns, and lifestyle factors matter. In this episode, we cover: The heart as the body’s engineHeart rate variability and stress adaptationVO2 max and all-cause mortalityWhy VO2 max is trainableZone 2 cardio and cardiovascular baselineVigorous exercise and sprint workStrength training and metabolic healthMuscle as a glucose sinkSleep and heart recoveryDiaphragmatic breathing and HRVNasal breathing and vagus nerve activationSauna as passive cardioCold exposure and stress resilienceCholesterol, ApoB, and heart attack riskInsulin resistance and cardiovascular diseaseSmoking and blood vessel damageBlood pressure, fluid balance, and vascular healthPotassium-rich foods and sodium balanceRed flags: chest pain, shortness of breath, palpitations, fainting, swelling, and unexplained fatigue Key takeaway:The heart is an engine that needs training. The goal is not just to lower cholesterol. The goal is to build a cardiovascular system that can pump efficiently, adapt to stress, recover quickly, maintain healthy vessels, and support long-term performance. Your VO2 max is a performance metric.Your HRV is an adaptability score.Your muscles support your metabolism.Your daily habits determine how hard the heart has to work. Follow The Functional Code:Instagram: https://www.instagram.com/thefunctionalcodeYouTube: https://www.youtube.com/@TheFunctionalCodeSpotify: https://open.spotify.com/show/3aY5zkhwg5Rzk2q33cbIlfApple Podcasts: https://podcasts.apple.com/us/podcast/the-functional-code-podcast/id1754585557 Disclaimer: This podcast is for informational purposes only and is not intended as medical advice. Always consult a qualified healthcare provider.

  4. Jul 8

    The Pancreas Code: Insulin, Blood Sugar, and Metabolic Health I The Functional Code Podcast

    Your pancreas is both a digestive enzyme factory and a blood sugar control center. In episode 7 of our Organ Series, Dr. Jace and Dr. Addy break down the pancreas, insulin, blood sugar, digestive enzymes, insulin resistance, prediabetes, reactive hypoglycemia, GLP-1s, fasting insulin, strength training, food order, sleep, and metabolic health. One in three Americans has prediabetes, and most do not know it. The scary part is that insulin resistance can build for years before fasting glucose or A1C clearly shows the problem. This episode explains the pancreas as two factories in one building. One side produces enzymes that help digest proteins, fats, and carbohydrates. The other side regulates blood sugar like a thermostat. When cells stop listening to insulin, the pancreas has to overproduce it. Over time, that compensation can lead to prediabetes, type 2 diabetes, gallstone risk, fatigue, cravings, and broader metabolic dysfunction. Dr. Jace and Dr. Addy also discuss one simple test many people are not getting: fasting insulin. It is inexpensive, often overlooked, and may reveal early signs of hyperinsulinemia before blood sugar becomes obviously abnormal. In this episode, we cover: The pancreas as two factories in one organDigestive enzymes: protease, lipase, and amylaseInsulin and the blood sugar thermostatInsulin resistance and hyperinsulinemiaPrediabetes and type 2 diabetes riskFasting glucose, A1C, and fasting insulinWhy “normal” insulin may not be optimalReactive hypoglycemia and the sugar rollercoasterWhy food order mattersEating vegetables and protein before carbohydratesPost-meal walks and glucose controlSleep quality and insulin sensitivityProcessed carbs and added sugarsStrength training and glucose uptakeMuscle as a metabolic organProtein intake and preserving lean massContinuous glucose monitorsBerberine, chromium, cinnamon, and curcuminTime-restricted eatingGLP-1s, weight loss, and muscle loss riskRed flags that may point to pancreatic or metabolic issues Key takeaway:Blood sugar control is not just about eating fewer carbs. It is about improving insulin sensitivity, building muscle, sleeping well, moving after meals, eating protein, reducing processed foods, and catching metabolic dysfunction early. The pancreas is the thermostat.Muscle is the glucose sink.And the earlier you listen to the signals, the better chance you have of preventing long-term metabolic damage. Follow The Functional Code:Instagram: https://www.instagram.com/thefunctionalcodeYouTube: https://www.youtube.com/@TheFunctionalCodeSpotify: https://open.spotify.com/show/3aY5zkhwg5Rzk2q33cbIlfApple Podcasts: https://podcasts.apple.com/us/podcast/the-functional-code-podcast/id1754585557 Disclaimer: This podcast is for informational purposes only and is not intended as medical advice. Always consult a qualified healthcare provider.

  5. Jul 1

    The Liver & Gallbladder Code: Detox, Bile, and Fatty Liver I The Functional Code Podcast

    Your liver is not just a detox organ, and your gallbladder is not just an organ you remove when it causes pain. In episode 6 of our Organ Series, Dr. Jace and Dr. Addy break down the liver, gallbladder, bile flow, detox pathways, fatty liver, gallstones, fat digestion, Tylenol, alcohol, sugar, insulin resistance, and why these organs are central to metabolism, digestion, hormone balance, and long-term health. The liver performs over 500 metabolic functions and filters roughly 1.5 liters of blood per minute. But liver and gallbladder dysfunction can build quietly for years, sometimes without obvious symptoms or early lab findings. This episode explains the liver and gallbladder as the body’s “water treatment plant.” Everything absorbed from the gut moves through the liver to be processed, filtered, neutralized, and eliminated. When that system becomes overwhelmed, toxins can recycle, bile can become sluggish, fats may not digest properly, and metabolic health can suffer. Dr. Jace and Dr. Addy also explain the three phases of detoxification, why glutathione matters, how methylation fits into detox, why regular bowel movements matter for liver health, and how bile helps digest fat and carry waste out of the body. In this episode, we cover: The liver and gallbladder as the body’s water treatment plantWhy liver dysfunction can be silent for yearsFatty liver in children and adultsSoda, processed foods, sugar, and high fructose intakeThe three phases of liver detoxificationGlutathione, methylation, and antioxidant supportBile, stool, kidneys, and toxin eliminationWhy constipation can affect detoxificationHow bile helps digest fatsFat-soluble vitamins A, D, E, and KGallstones and sluggish bile flowGallbladder removal and digestion changesTylenol, alcohol, and liver stressFatty liver, insulin resistance, and sedentary livingPost-meal walks and glucose controlCruciferous vegetables and sulforaphaneDigestive bitters and GLP-1 signalingNAC, milk thistle, taurine, and ox bileCholine and fatty liver supportRed flags: jaundice, pale stools, dark urine, right upper quadrant pain Key takeaway:Detox is not a cleanse. Detox is a 24/7 biological process that depends on nutrient status, bile flow, antioxidant systems, methylation, kidney function, bowel movements, and metabolic health. Bile is the unsung hero of digestion. It helps digest fats, absorb fat-soluble vitamins, and carry toxins out of the body. When bile flow suffers, digestion and detoxification suffer too. Follow The Functional Code:Instagram: https://www.instagram.com/thefunctionalcodeYouTube: https://www.youtube.com/@TheFunctionalCodeSpotify: https://open.spotify.com/show/3aY5zkhwg5Rzk2q33cbIlfApple Podcasts: https://podcasts.apple.com/us/podcast/the-functional-code-podcast/id1754585557 Disclaimer: This podcast is for informational purposes only and is not intended as medical advice. Always consult a qualified healthcare provider.

  6. Jun 24

    The Colon Code: Fiber, Butyrate, and the Microbiome

    Your colon is not just a waste pipe. In episode 5 of our Organ Series, Dr. Jace and Dr. Addy explore the colon, fiber, short-chain fatty acids, butyrate, microbiome diversity, constipation, diarrhea, stool transit time, resistant starch, prebiotic foods, and the role your colon plays in immune function and whole-body health. The colon contains roughly 38 trillion bacteria, close to the number of human cells in the body. That means your microbiome is a major part of your biology — and what you feed it matters. This episode breaks down how the colon ferments fiber into short-chain fatty acids like butyrate, propionate, and acetate. Butyrate is the star of the episode because it acts as a major fuel source for colon cells and plays a role in immune signaling, gut barrier health, and communication with the brain. Dr. Jace and Dr. Addy also discuss why most Americans are under-consuming fiber, why diversity matters, how the 30-plant rule can support microbiome health, how hydration impacts stool movement, why squatting mechanics matter, and how transit time can reveal whether things are moving too quickly or too slowly. They also cover red meat, processed meat, carnivore diets, colon cancer risk, fecal microbiota transplant, stool testing, and when colon symptoms should be evaluated by a provider. In this episode, we cover: The colon as a fermentation chamberThe 38 trillion bacteria living in the colonFiber and microbiome diversityShort-chain fatty acids: butyrate, propionate, and acetateWhy butyrate matters for colon healthSoluble fiber, insoluble fiber, resistant starch, and prebioticsThe 30-plant ruleCooked and cooled rice, potatoes, legumes, and green bananasHydration and fiber intakeConstipation, diarrhea, and transit timeThe beet or sesame seed transit testSquatting mechanics and pelvic floor functionWhy suppressing the urge can create problemsPsyllium husk and stool consistencyDysbiosis and stool testingFecal microbiota transplantC. diff, ulcerative colitis, and microbiome restorationProcessed meat vs. unprocessed red meatCarnivore diets and microbiome diversityColon cancer screening and red flags Key takeaway:The colon is where fiber becomes fuel. A healthy colon depends on rhythm, hydration, movement, plant diversity, resistant starch, prebiotic foods, and a microbiome that is fed well enough to produce beneficial compounds like butyrate. The goal is not just better bowel movements. The goal is better microbiome function, better immune signaling, better gut barrier support, and better long-term colon health. Follow The Functional Code:Instagram: https://www.instagram.com/thefunctionalcodeYouTube: https://www.youtube.com/@TheFunctionalCodeSpotify: https://open.spotify.com/show/3aY5zkhwg5Rzk2q33cbIlfApple Podcasts: https://podcasts.apple.com/us/podcast/the-functional-code-podcast/id1754585557 Disclaimer: This podcast is for informational purposes only and is not intended as medical advice. Always consult a qualified healthcare provider.

  7. Jun 17

    The Small Intestine Code: Leaky Gut, SIBO, and the Gut-Brain Axis

    our small intestine does far more than digest food. In episode 4 of our Organ Series, Dr. Jace and Dr. Addy explore the small intestine, leaky gut, SIBO, absorption, intestinal permeability, the gut-brain axis, serotonin production, microbiome signaling, and how gut health can influence inflammation, mood, energy, and nutrient status. The small intestine is the body’s main absorption site. It helps absorb amino acids, carbohydrates, fats, vitamins A, D, E, and K, iron, calcium, magnesium, zinc, and more. But when the gut lining becomes compromised, larger particles, inflammatory compounds, and bacterial byproducts may pass through the intestinal barrier and contribute to systemic symptoms. This episode breaks down the small intestine as a “border” system. When the fence breaks, we may see leaky gut. When the bacteria overgrow, we may see SIBO. When the gut-brain signal gets noisy, we may see symptoms that extend beyond digestion — including anxiety, depression, mood swings, fatigue, and inflammation. Dr. Jace and Dr. Addy also discuss practical strategies to support the small intestine, including removing processed foods and excess sugar, using bone broth and collagen, adding fermented foods gradually, improving sleep, managing stress, supporting nasal breathing, using L-glutamine, digestive enzymes, zinc carnosine, and working with the right provider for testing when symptoms become more serious. In this episode, we cover: The small intestine as the body’s main absorption organWhy absorption matters for nutrient statusLeaky gut and intestinal permeabilityTight junctions and the gut barrierGlyphosate, pesticides, gluten, and gut lining irritationFood sensitivities and “allergic to everything” patternsSIBO and bacterial overgrowthThe gut-brain axisThe vagus nerve and gut-to-brain communicationSerotonin production in the gutMood, anxiety, depression, and microbiome signalingProcessed food, excess sugar, and dysbiosisBone broth, collagen, and gut lining supportFermented foods and microbiome diversityKimchi, microplastics, and future gut researchSleep and intestinal repairStress and intestinal permeabilityL-glutamine for gut barrier supportDigestive enzymes for meal supportZinc carnosine and mucosal repairTargeted probiotics and microbiome mappingSIBO breath testing and stool analysisRed flags that require medical evaluation Key takeaway:You can eat healthy and still be malnourished if your small intestine is not absorbing properly. The goal is not just to eat better. The goal is to absorb better, protect the gut barrier, reduce inflammatory triggers, support the microbiome, and improve the gut-brain communication system. Follow The Functional Code:Instagram: https://www.instagram.com/thefunctionalcodeYouTube: https://www.youtube.com/@TheFunctionalCodeSpotify: https://open.spotify.com/show/3aY5zkhwg5Rzk2q33cbIlfApple Podcasts: https://podcasts.apple.com/us/podcast/the-functional-code-podcast/id1754585557 Disclaimer: This podcast is for informational purposes only and is not intended as medical advice. Always consult a qualified healthcare provider.

  8. Jun 10

    The Stomach Code: Acid, Ulcers, and Digestion Explained I The Functional Code Podcast

    Your stomach is one of the most powerful chemical factories in the body. In episode 3 of our Organ Series, Dr. Jace and Dr. Addy break down the stomach: how stomach acid works, why acid is essential, how food gets broken down, why H. pylori matters, how ulcers form, and what happens when the stomach lining becomes inflamed. The doctors explain why stomach acid is not something to fear. It helps break down protein, activate pepsin, support B12, iron, calcium, and mineral absorption, kill pathogens, and signal the pancreas and gallbladder that food is coming. They also cover what happens when the stomach gets disrupted by H. pylori, low stomach acid, chronic NSAID use, long-term acid suppression, excessive alcohol, chronic stress, gastritis, ulcers, and poor digestive timing. This episode also explores practical tools and support strategies, including meal spacing, the migrating motor complex, intermittent fasting, herbal tea before meals, digestive bitters, stress reduction before eating, breathwork, zinc carnosine, mastic gum, DGL, fermented foods, betaine HCl, and when symptoms need medical evaluation. In this episode, we cover: Stomach acid and why it mattersThe stomach as a chemical factoryProtein digestion and pepsin activationB12, iron, calcium, and mineral absorptionThe pyloric valve and chyme productionH. pylori and stomach ulcersPPIs and long-term acid suppressionNSAIDs, gastritis, and stomach lining damageLow stomach acid and hypochlorhydriaWhen reflux may be misdiagnosed as an acid issueGastric ulcers vs. duodenal ulcersMeal spacing and the migrating motor complexIntermittent fasting and stomach recoveryDigestive bitters and GLP-1 signalingStress management and parasympathetic activationZinc carnosine and mucosal healingMastic gum and H. pylori researchDGL and stomach lining supportFermented foods and digestive healthBetaine HCl and low-acid theoryRed flags that require medical evaluation Key takeaway:Your stomach acid is not the enemy. It is one of the most important tools your body uses to digest food, absorb nutrients, kill pathogens, and protect the rest of the digestive tract. The goal is not simply to suppress acid. The goal is to understand why the stomach factory is irritated, inflamed, underproducing, overloaded, or disrupted in the first place. Follow The Functional Code:Instagram: https://www.instagram.com/thefunctionalcodeYouTube: https://www.youtube.com/@TheFunctionalCodeSpotify: https://open.spotify.com/show/3aY5zkhwg5Rzk2q33cbIlfApple Podcasts: https://podcasts.apple.com/us/podcast/the-functional-code-podcast/id1754585557 Disclaimer: This podcast is for informational purposes only and is not intended as medical advice. Always consult a qualified healthcare provider.

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Ratings & Reviews

4.3
out of 5
3 Ratings

About

We are here to bring you knowledge and tools to help you better yourself. Dr. Jace Dr. Addy We are The Functional Podcast

Information

  • Creator
    Dr. Jace Nybo, Dr. Addy Knutson
  • Years Active
    2024 - 2026
  • Episodes
    132
  • Rating
    Explicit
  • Copyright
    © Dr. Jace Nybo, Dr. Addy Knutson
  • Show Website
    The Functional Code Podcast

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