Heidi Toy Functional Medicine

Why Understanding Heavy Metal Antibodies is Crucial Before Starting Detox for Autoimmunity

Wed, 29 Apr 2026 15:00:08 GMT

Why Testing for Heavy Metal Antibodies is Crucial Before Detoxing in Autoimmune Conditions

Almost every client I meet who discovers that they have heavy metals in their body wants them out, and honestly, I get it. It makes perfect sense—who wouldn't want to rid themselves of toxic metals like mercury, lead, or cadmium? The idea of having these harmful substances lingering in our bodies is unsettling, to say the least. After all, we’ve all heard about the damage heavy metals can cause. They’re linked to a variety of health issues, from brain fog and fatigue to autoimmune flare-ups, neurological problems, and even cancer. So, it's no surprise that the first thought is, “Let’s detox and get these metals out!"

But hold on a second— not so fast.

Here’s why: If you have an autoimmune condition and heavy metals are in the picture, there’s an important step you should take before starting a detox. It's crucial to understand how your immune system is reacting to those metals.

Heavy Metals and Autoimmunity: The Risks

Heavy metals like mercury, lead, arsenic, and cadmium can accumulate in your tissues over time, creating a storm of health problems. These metals are not just toxic—they disrupt normal cellular processes, promote oxidative stress, and wreak havoc on your immune system. When your immune system is already compromised due to autoimmune disease, these toxins can act as the proverbial “straw that broke the camel's back,” sparking increased inflammation and exacerbating your autoimmune symptoms.

If your body has developed antibodies to these metals, detoxing them improperly could release a flood of toxins back into your bloodstream. This sudden shift could overwhelm your immune system and trigger a flare-up of autoimmune symptoms, such as joint pain, fatigue, or gastrointestinal distress.

Why Testing First is Key

Before jumping into a detox, it’s essential to assess how your body is reacting to heavy metals. Testing for heavy metal antibodies will tell you if your immune system is already sensitized to these metals. It’s this immune reaction that makes detox tricky. When metals are released into the bloodstream during detox, they could provoke an immune response, especially if your body already sees them as a threat.

Think of it like this: if you're detoxing without understanding how your immune system will react, it’s a bit like setting off a firecracker in a room full of highly flammable materials. The result might not be pretty.

What Does the Right Test Look Like?

Certain tests, like advanced panels that measure immune reactivity to metals, can give you a clear understanding of your immune system’s current status. These tests will look for specific antibodies that your body might have developed in response to heavy metals.

Some of the metals typically tested for include:

Mercury : Often from dental fillings, fish, and vaccines.
Lead : A common environmental toxin found in old pipes and contaminated food.
Arsenic : Found in certain pesticides, contaminated water, and even some foods.
Cadmium : A heavy metal linked to smoking and industrial exposure.

The Risks of Detoxing Without Testing

If you’ve got heavy metals and autoimmune disease, the idea of detoxing without testing for antibodies is a risky move. Detoxing in the presence of these antibodies can overwhelm the body, intensify inflammation, and worsen your autoimmune condition. The last thing you want to do is trigger a flare-up when you’re trying to heal.

Why Work With a Knowledgeable Practitioner

This is where finding the right practitioner matters. A functional medicine professional who understands the interplay between heavy metals and autoimmune disease will know how to approach detox safely. They won’t just dive into a detox program without understanding the full picture. They’ll help you assess your immune system’s response to these metals and come up with a plan to address both the toxins and any immune system imbalances.

If your practitioner doesn’t understand the importance of this kind of testing, it might be time to find someone who does. Detoxing without this knowledge can lead to bigger issues down the road.

Conclusion

Heavy metals can be a significant contributing factor to autoimmune flare-ups, and when your immune system is already dealing with an autoimmune condition, it’s crucial to approach detoxification carefully. Testing for antibodies to heavy metals is an essential step before you start detoxing. It’s not just about getting the metals out—it’s about understanding how your immune system is responding to them and making sure the detox process doesn’t trigger a setback in your healing.

By working with the right practitioner and using the right tests, you can create a detox plan that supports your body’s ability to heal without making things worse. Knowledge is power , and understanding how your body reacts to these toxins is the first step toward safely eliminating them and moving closer to remission.

If you have an autoimmune condition and nothing has fully worked, it’s likely you haven’t addressed the underlying mechanisms.
Get started today with a structured wellness roadmap designed to help regulate your immune system and protect your tissues

The Hidden Dangers of Food Combinations in Autoimmunity: Why Single Food Testing Isn't Enough

Tue, 21 Apr 2026 14:33:06 GMT

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When it comes to autoimmune conditions, many of my clients are eager to find answers about the foods that could be triggering their symptoms. They often think, "If I just avoid certain foods, I’ll feel better." But, what they might not realize is that food combinations can play a huge role in causing autoimmune flare-ups, even when the individual ingredients don’t show antibodies on their own.

It’s a tricky and often frustrating area of functional medicine, but understanding it is key to healing. Here's what you need to know.

Understanding Food Protein Reactions

Let’s start with the basics. In a perfect world, food sensitivities and allergies are pretty straightforward. You eat a food, your body reacts, and you know exactly what caused the problem. Unfortunately, with autoimmune disease, the story is more complex. As a functional medicine practitioner trained under Dr. Datis Kharrazian, I don’t just look at individual foods—I look at immune response. And food proteins can behave very differently when combined.

You may have a test that shows no antibodies for specific foods, think chicken, potatoes, or broccoli. But when those foods are cooked together in a meal, something changes. The proteins in those foods could combine in a way that causes your immune system to recognize them as a threat, triggering an autoimmune flare-up. The reason for this is cross-reactivity, where similar amino acid sequences in different food proteins can cause your immune system to confuse one food for another.

This phenomenon is real, and it's something I see often in my practice. Just because a food doesn’t show a reaction on its own doesn’t mean it won’t cause issues when combined with others.

The Role of Cross-Reactivity

Cross-reactivity happens when your immune system mistakes one protein for another because they share a similar amino acid sequence. For example, if you react to salmon, you might also react to other types of fish due to similarities in their protein structures. This concept is why combining foods like certain grains, dairy, and legumes might trigger reactions in some individuals, even if they’ve tested negative for antibodies to those foods.

Let’s look at a real-world example. Imagine eating a gluten-free Kung Pao chicken that’s free of contamination. You’d think that meal would be perfectly fine, right? But if that combination of chicken, spices, and vegetables triggers a reaction, it could be because of how the proteins in those foods interact once combined.

Why You Should Pay Attention to Food Combinations

In the context of autoimmune disease, where your immune system is already overactive, food reactions can be subtle and unpredictable. So, the next time you’re tempted to dismiss a food intolerance because a test didn’t flag it, think again. It’s not just about the individual foods—it’s about how they interact in your body. You need to pay close attention to how different food combinations make you feel.

It’s easy to get caught up in thinking that food sensitivities only apply to the big culprits: gluten, dairy, or soy. But as an autoimmune patient, it’s essential to understand that your body might be reacting to the interaction of multiple foods. So while a test might show that chicken and broccoli are “safe” on their own, eating them together in a casserole could trigger symptoms.

The N=1 Approach to Autoimmunity and Food Sensitivities

Here’s the bottom line: There is no one-size-fits-all approach when it comes to food and autoimmunity. As I always tell my clients, you are the expert on your own body. Testing can give us a great starting point, but it’s your unique experience that helps us narrow in on what’s truly causing your flare-ups.

This is why food sensitivity testing—while helpful—is just one part of the puzzle. You have to be keenly aware of your body’s reactions and the foods you’re combining, even if the individual ingredients test negative for antibodies. Don’t ignore what your body is telling you. If something doesn’t feel right after a meal, listen to it, and make adjustments accordingly.

The Takeaway

If you're struggling with autoimmune symptoms and haven't been paying attention to food combinations, it’s time to start. While food testing is an invaluable tool, it doesn’t give us the full picture. You may need to do some trial and error with food combinations to uncover what’s really triggering your symptoms.

It’s also important to remember that autoimmune healing is complex and individualized. You are an N=1, which means your treatment plan should be tailored to you. Don’t be afraid to advocate for your health, and work with a functional medicine practitioner who can help guide you through the nuances of food reactions and autoimmune management.

Are you struggling to identify food sensitivities or autoimmune triggers? Let's work together to find a personalized solution that addresses your unique needs. You are welcome to start with a Free Health Discovery Session.

5 Common Signs of Glutathione Deficiency You Shouldn't Ignore

Tue, 14 Oct 2025 17:00:05 GMT

If you're experiencing fatigue, frequent infections, or other unexplained symptoms, it's possible that you may have a glutathione deficiency.

Glutathione is a powerful antioxidant that plays a crucial role in maintaining good health. When levels of this important molecule are low, it can lead to a range of symptoms and health issues. Read on to learn more about the signs and symptoms of this condition.

What is glutathione and why is it important?

Glutathione is a naturally occurring antioxidant that is produced by the body. It plays a crucial role in protecting cells from damage caused by free radicals and toxins. Glutathione also helps to support the immune system and is involved in many other important processes in the body. When levels of glutathione are low, it can lead to a range of health issues and symptoms. It's important to maintain healthy levels of glutathione to support overall health and wellbeing.

Symptoms of glutathione deficiency

Glutathione deficiency can manifest in a variety of ways, including fatigue, frequent infections, muscle weakness, and joint pain. Other common signs of glutathione deficiency include skin problems, such as rashes and acne, and difficulty concentrating or remembering things. If you are experiencing any of these symptoms, it's important to speak with your healthcare provider to determine if glutathione deficiency could be the underlying cause.

Causes of glutathione deficiency

Glutathione deficiency can be caused by a variety of factors, including poor diet, chronic stress, environmental toxins, and certain medical conditions. In some cases, genetic mutations can also affect the body's ability to produce or utilize glutathione. It's important to identify the underlying cause of glutathione deficiency in order to effectively treat and manage the condition.

How to test for glutathione levels

There are several ways to test for glutathione levels in the body, including blood tests, urine tests, and saliva tests. However, it's important to note that these tests may not always accurately reflect the body's actual glutathione levels, as glutathione is produced and utilized in different ways throughout the body. Working with a healthcare professional who specializes in glutathione deficiency can help determine the best testing method and treatment plan for your individual needs.

Ways to increase glutathione levels naturally

There are several ways to naturally increase glutathione levels in the body. One of the most effective ways is to eat a diet rich in foods that contain glutathione precursors, such as broccoli, cauliflower, and spinach. Additionally, consuming foods high in sulfur, such as garlic and onions, can also help boost glutathione levels. Regular exercise, reducing stress, and getting enough sleep can also support healthy glutathione levels. Finally, taking supplements such as N-acetylcysteine (NAC) and alpha-lipoic acid (ALA) can also help increase glutathione levels in the body.

Mindful Eating

Tue, 14 Oct 2025 17:00:05 GMT

For many of us, our experience with food comes with some sort of baggage. Maybe you eat to cope with stress, anxiety or depression. Maybe you’ve grown up with value-words placed on food such as “junk” and “healthy,” and told you couldn’t eat the “good stuff” (brownies and ice cream) until you finished the “yucky stuff” (broccoli and lettuce). Or, even more serious, maybe you or a loved one has struggled or is struggling with an eating disorder.

Food is amazing and life-giving. It can be used as a means to celebrate, socialize, or simply just provide fuel for the body. Our relationship with food shouldn’t be a difficult one, it should be an enjoyable one. A way to get to that healthy place in your relationship is to practice mindful eating.

Mindfulness is a Buddhist concept of mediation that can help you recognize emotions and physical sensations present. Through mindful eating, you can learn to truly pay attention to your experiences, cravings and physical cues.

The basics of mindful eating are:

Eat slowly, without distraction. If you are eating with others, take a least five minutes at the start of the meal to enjoy the food on your plate before engaging in discussion.
Pay attention to your body--are you still hungry, or are you getting full?
Learn to distinguish between cravings and true hunger.
Use all your senses when you sit down to a meal. Make an effort to notice how the food looks, smells, tastes, feels in your mouth, and sounds when you chew.
Appreciate your food, who has prepared it (even if it’s you--what an accomplishment!), and where it comes from.

Being mindful of your experience will help you slow down while eating. This can prevent overindulgence by making the act of eating intentional instead of automatic. It will also help you become aware of triggers that make you want to eat (are you truly hungry at 9pm every night when you sit down to watch that Netflix show, or do you just pour yourself a bowl of Chex Mix because that’s what you always do?). Knowing your triggers can give you time to process what’s truly going on and the ability to react properly.

Mindful Eating for Weightloss

No, it’s not the next fad diet, it’s actually a thing. When overweight individuals are mindful about the food they eat, they have the ability to lose weight, and easily! Mindful eating for weight loss doesn’t demand that you change the food you consume and love, it only suggests that you pay more attention to it.

According to mindful eating, you don’t have to give up that juicy steak on your plate and eat veggies instead, you just have to eat slower and enjoy your experience with the steak. You might be surprised to find that instead of eating all 42 ounces, you are full after 20 and get to have the rest for a meal tomorrow. True, everyone could benefit from eating more veggies, but the goal of mindful eating is not to focus on what you eat, but how. This takes a lot of stress out of “dieting” and can be super beneficial in the long run. You may even find that the more you pay attention to your food, the more you want to put better quality food into your body.

If you struggle with weight issues (weight gain or weight loss), diet is a great place to start. However, it’s not the only place to look for something going on in your body. Contact me for a Health Discovery Session and let’s get you started on the path toward a better health today.

Sources:

https://centerforfunctionalmedicine.com/wp-content/uploads/2017/10/Mindful-and-Intuitive-Eating_BRFINAL.pdf

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7219460/

The Crucial Functional Steps for Fifth Disease (Parvovirus B19) in Children

Thu, 02 Oct 2025 00:38:24 GMT

Fifth disease often starts like a common cold — with a runny nose, mild fever, and sometimes fatigue. A few days later, a red rash appears on the cheeks , followed by a lacy pink rash on the arms, legs, and torso.

For most kids, the illness is mild. However, functional medicine reminds us that every child’s body is unique, and supporting their immune and nutritional needs makes a big difference in how quickly and comfortably they recover.

What Is Fifth Disease?

Functional Medicine Support for Fifth Disease!

Step 1. Boost Immune Function

Nutrients and herbs can help strengthen your child’s immune defenses while their body fights the virus.

Vitamin C : A powerful antioxidant that helps immune cells work effectively.
Children’s Vitamin C on Fullscript
Vitamin D : Plays a key role in immune balance and fighting viral infections.
Children’s Vitamin D Drops on Fullscript
Zinc : Essential for healthy immune response and faster recovery.
Children’s Zinc Supplement on Fullscript
Elderberry : Traditionally used to shorten the duration of viral illnesses.
Children’s Elderberry Syrup on Fullscript

Step 2. Calm Inflammation & Ease Symptoms

Anti-inflammatory foods : colorful fruits and veggies, salmon, chia seeds, and olive oil.
Joint or muscle discomfort : omega-3 supplements and magnesium can help.
Omega-3 for Kids on Fullscript

For itchy rashes, parents can try oatmeal baths, aloe vera, or calendula cream for soothing relief.

Step 3. Support Gut Health

Since 70% of the immune system lives in the gut , strengthening digestive health helps recovery.

Probiotics : Promote balance in the microbiome and immune regulation.
Children’s Probiotic on Fullscript
Prebiotics : Fiber-rich foods like bananas, apples, and asparagus help “feed” good gut bacteria.

Step 4. Encourage Healing Lifestyle Habits

Rest : Adequate sleep gives the immune system time to recover.
Hydration : Keep fluids up with water, broths, or diluted fruit juice.
Play outdoors (when feeling better): Fresh air and sunshine help mood and vitamin D levels.

When to See a Doctor

Most children recover without complications. However, seek medical guidance if:

Your child has anemia, immune suppression, or autoimmune conditions
You are pregnant and have been exposed to fifth disease
Your child’s symptoms seem severe or prolonged

The Functional Medicine Takeaway

Fifth disease usually isn’t serious, but it’s an opportunity to strengthen your child’s immune system naturally . By focusing on nutrient support, inflammation reduction, and gut health, you can help their body handle viral illnesses more efficiently — not just now, but in the future as well.

If you’d like to explore supplement options, I’ve created a Fullscript Children’s Wellness Dispensary with professional-grade, kid-safe products:

Access Children’s Immune Support Dispensary Here

How To Reverse Adrenal Fatigue

Sun, 14 Sep 2025 17:00:08 GMT

Successfully healing Adrenal Fatigue requires a holistic approach focussed on fixing the root cause of your problems and supporting your body through the healing process. This means we are going beyond just temporary symptom relief. We want you to return to vibrant health so you can get back to the active and healthy lifestyle that Adrenal Fatigue is holding you back from. (Adrenal Fatigue is more accurately known as HPA-D. Check out my blog HPA-D vs Adrenal Fatigue to learn more.)Again, we would be completing further testing to get to the root cause of your issues, but this protocol is a great starting point for healing. We focus on five essential areas for fast and long-term healing.

Diet

The first step is to remove foods that are causing artificial stimulation and inflammation. Here is a list of the main things to consider:

> The stimulants – sugar, caffeine and alcohol . All three lead to the release of more cortisol and act like a further stressor on the body ( 4 , 8 , 9 ). Check out my blog on caffeine and adrenal fatigue for a great place to start down that rabbit hole.

> The top 5 known inflammatory foods are a good place to start for lowering inflammation in your body; gluten, dairy, soy, corn and eggs should be removed first.

> Food sensitivities identified via testing that are specific to you. Food sensitivities are like little bombs that go off in your gut and cause damage every time you eat them. They must be removed for a minimum of three months to give your gut space to heal, lower inflammation and reduce the burden on your adrenals.

So what can you eat? Simple! Just eat real food – JERF. Like, fruits, vegetables, grains, nuts, seeds, oils, meat, poultry and fish. And focus on the following.

> Good quality fats from coconut, olive oil and organic meats.

> Green leafy vegetables like spinach, kale and chard.

> Seaweed , because of its high iodine content (hello sushi!)

Rest

Rest is an essential component of any healing protocol and often overlooked. Know this: if you don’t give your body the rest it needs to heal, you will not get better. Ideally, go to bed before 10pm. 7-8 hours sleep each night is an absolute must. Did you know that physical repair of the body happens from 10pm to around 2am? Good “sleep hygiene” means turning off those screens (phone, laptop and TV) and allowing one hour before sleep each evening to wind-down by reading a book, journaling, meditating or listen to relaxing music. Trust me, this practice alone will change your quality of sleep if you commit.

Excercise

Too much or too intense exercise for those with Adrenal Fatigue can put added stress on the body and do more harm than good ( 10 ). While it’s always important to move your body, a more gentle approach, with exercise such as walking, yoga and restorative pilates will likely have the most positive impact on your healing ( 11 ). Once the fatigue has gone, you can return to all of the crazy-active things you love. Read more about this HERE .

Stress Reduction

Removing and reducing stress on the body is a crucial part of any Adrenal Fatigue healing protocol. This applies to all three categories of stress:

> Mental/emotional : implementing relaxation and stress reduction activities such as meditation or acupuncture.

> Physical : consider working with a chiropractor or other health professional to address any structural problems adding to your body’s overall stress.

> Hidden/internal : these are things like hormone imbalances, liver issues, food sensitivities, leaky gut or pathogens that we need to test for and eliminate to stop the constant inflammation in your body. I can help you with this.

Supplementation

Through my study I have learned that it is almost impossible to obtain all of the necessary nutrients we need for healing from our food alone. A pretty shocking truth and why we need to be smart and supplement. A few of my go-to supplements that support the adrenals include:

> Adrenal adaptogens – These are a blend of herbs and roots that support the adrenal glands. Blends commonly include ashwagandha, ginseng, licorice root, holy basil, schisandra and rhodiola. If you are looking for a product to try, aim for something that contains a few of these and take it in the mornings.

> Adrenal glandulars – These are most commonly created from bovine adrenal glands that are dried and desiccated. They can be used as an alternative to the adaptogens or in addition to them. As with the adaptogens, take these in the morning and it is likely you will not need to supplement further with B vitamins.

> B Vitamins – I looove B vitamins. They are awesome first thing in the morning to help with boosting your energy for the day, and those of you who are suffering from Adrenal Fatigue are highly likely to be deficient in B’s. Bioavailability of Vitamin B can be problematic, so I like to use liposomal liquid blends that are absorbed via the mucosal lining of the mouth, rather than in capsule form via the gut

> Magnesium – This mineral helps the body fight off adrenal insufficiency so you can supplement, use a magnesium spray or enjoy a good old Epsom salt bath.

All in All

If you are interested in getting tested for Adrenal Fatigue and having a personalised healing protocol developed specifically for you, please schedule a Health Discovery Session to learn more about how I work online with clients in many countries to test for and treat the many root causes of Adrenal Fatigue, IBS symptoms and other GI conditions.

8 Tips for Getting the Most Nutrients into Your Diet

Thu, 14 Aug 2025 17:00:01 GMT

Change up where/how you purchase your food.

Instead of getting beef from the grocery store, find a local butcher and purchase part of a cow (or a whole one and keep it in a deep freeze until ready to use!).
Shop the perimeter of the grocery store and stay out of the aisles as much as possible (Good, Better and Best: How to Navigate Your Grocery Store)
Anything in a package is likely going to be less nutritious -- chips, soda, freezer meals, etc.
Aim to fill your cart with produce, wild caught fish, grass fed and finished meats and good fats and oils.
Purchase organic as much as possible.

Make your own salad dressings.

To make your own healthy salad dressing, combine 3 parts olive oil with 1 part vinegar or lemon juice. Add a teaspoon of Dijon mustard or Greek yogurt for emulsification. Season with salt, pepper, and herbs to taste. Whisk everything together until well blended. Adjust flavors as needed and enjoy!

Cook with healthier fats:

Coconut and palm oil
Butter (specifically organic)
Lard
Ghee
Beef and Lamb Tallow

Toss your refined salt and go with Sea Salt or Himalayan salt.

Refined salt undergoes a chemical process that negates many essential minerals and trace elements found in unrefined salt. Check out my article on Himalayan salts for more info!

Change how you eat out:

No fast food restaurants
No fried foods at sit down restaurants - instead of french fries, get the fresh fruit option
No Chinese restaurants.

Cook more meals at home:

Start with one meal at a time.
Take time to rethink what you are actually putting in your body--i.e. Cereal (largely processed and full of terrible ingredients) vs. a bowl of chopped nuts and berries that can be both hardy and filling. Or bacon and eggs!
Don’t try to change every meal and snack at the same time, it can be overwhelming. Start small and set yourself up for success!
If you are used to going out for lunch during the work week, try brown-bagging it. Then you know exactly how your food was prepared, and you don’t have to pour over the menu looking for a healthy option that might not be there.
Try getting up a little earlier in the morning to prepare a meal for the slow cooker. Bonus--less dishes to clean up after dinner as the work will already be done!

Snacks are okay, as long as they are healthy.

Veggies are almost always a great option
Try some nuts.
You could also eat a small version of any healthy meal.

Go easy on yourself.

You don’t have to be perfect all the time, or even most of the time. No one is actually perfect, ever, just aim to be better. Before you know it, you’ll be a pro at making and eating more nutritious foods and meals than you ever have before. And, you will begin to feel the difference.

Autoimmune Disease and Food Sensitivities: Why Diet Matters

Mon, 04 Aug 2025 11:37:57 GMT

How Food Sensitivities Fuel Autoimmune Flares—And What to Do About It

If you have an autoimmune condition, one of the most important things to understand is tolerance —or rather, the loss of it.

In simple terms, autoimmunity happens when your immune system mistakenly attacks your own body . This loss of tolerance doesn’t just apply to your own cells—it often extends to the foods you eat, especially dietary proteins .

Why Are Food Sensitivities So Common in Autoimmunity?

Your immune system is designed to recognize what belongs in your body and what doesn’t. But when you have an autoimmune condition, this system is off balance. It can become hypersensitive, reacting to harmless food proteins as if they were dangerous invaders.

The Three Types of Lost Tolerance in

Autoimmunity:

Oral Tolerance: Reacting to food proteins (common with gluten, dairy, eggs, and legumes).
Chemical Tolerance: Sensitivity to chemicals in food, personal care products, and the environment.
Self-Tolerance: The immune system mistakenly attacking your own tissues (the core of autoimmune disease).

Because loss of tolerance is a hallmark of autoimmunity, most people with autoimmune conditions will have food sensitivities—whether they realize it or not .

What Can You Do?

If you have an autoimmune condition, your diet plays a major role in calming your immune system and reducing inflammation. Here’s what you can do to help your body heal:

1. Identify and Remove Trigger Foods

Start with an elimination diet , removing common inflammatory foods like gluten, dairy, soy, eggs, corn, and processed sugars.
After 4-6 weeks, reintroduce foods one at a time and track your symptoms.

2. Focus on Gut Healing

Since a leaky gut is often involved in autoimmunity, healing the gut can help restore tolerance. Support your gut with:

Bone broth for collagen and amino acids.
Fermented foods like sauerkraut or kimchi to support the microbiome.
Prebiotic fibers (onions, garlic, asparagus) to feed beneficial bacteria.

3. Eat Nutrient-Dense, Anti-Inflammatory Foods

Wild-caught fish for omega-3s (reduce inflammation).
Grass-fed meats for high-quality protein and healthy fats.
Leafy greens and colorful vegetables for antioxidants.

4. Manage Stress and Support Your Immune System

Stress directly affects immune function. Incorporate:

Mindfulness practices (meditation, prayer, deep breathing).
Adequate sleep (7-9 hours per night).
Gentle movement (walking, yoga).

5. Get the Right Food Sensitivity Testing

If you continue to react to certain foods despite an elimination diet, it may be time for advanced food sensitivity testing. This is not the same as a food allergy test—it looks at delayed immune reactions that can contribute to inflammation and autoimmunity.

However, not all food sensitivity tests are created equal. Most labs only test for reactions to raw foods, but our immune system often reacts differently to cooked foods. To get the most accurate results, work with a functional medicine practitioner who uses advanced panels that measure immune reactivity to both raw and cooked food antigens. These tests can help pinpoint hidden triggers that may be driving your symptoms.

Bottom Line

If you have autoimmunity, food isn’t just fuel—it’s either helping you heal or contributing to your symptoms. Understanding and addressing food sensitivities can be a game-changer in managing autoimmune conditions.

Need help figuring out what foods are triggering your symptoms? Book a consultation to start your personalized healing plan!

Control Your Urge To Indulge

Mon, 14 Jul 2025 17:30:00 GMT

I want it! Sooooooo bad. But I want to lose weight, too. It’s not on my list of healthy, squeaky clean healing foods, but what will one little bite hurt? I can start again fresh and clean tomorrow.

When brownies call your name and you are trying to break up with them, it is difficult to avoid the urge to want to indulge. But you know if you give in that you will berate yourself with guilt for the next 24-48 hours and the tsunami of eating everything off-plan will take over your life. One bite will start an avalanche... But you just can't stop thinking about the pan of brownies you made for the kids.

Enter: Urge Surfing

Urge surfin g is a mindfulness technique used to curb those super tough cravings that you just can’t seem to overcome. It uses the imagery of riding the waves of an ocean: an urge will crest like a wave, but eventually subside. The waves (urges) keep coming, but as you get closer to shore, they get smaller and smaller.

Urges rarely last longer than 30 minutes--AS LONG AS YOU DON’T “FEED” THEM. It’s just like feeding a stray cat: once it knows there’s food, it will keep coming back. However, don’t try to ignore the urge either, as this often makes it bigger and worse. There is a reason urge surfing uses the imagery of riding a wave, not plowing through it. If you practice being mindful of the urge, your ability to surf will likely improve.

Start by watching your breath. Don’t change it, just be aware of it. Next notice your thoughts, but don’t judge, feed or fight them. Then, bring your attention back to your breath.

Be mindful of how the urge affects your body:

Think about physical sensations associated with the urge and where they occur:

Is it strong or fairly weak?
Does it feel hot or cold?
Where is it coming from?
Is it getting better or worse with each breath you take?

Practice this for at least five cycles of breathing (should only take about one minute).
Repeat this process if more than one part of the body is affected.
Notice, at the end of the session, how things feel differently.
Be conscious of changes to the urge over the course of time.

If you have many different urges, don’t try to take them all on at once as that would be extremely overwhelming. One step at a time, one urge at a time. You want to set yourself up for success, so start small and add on when you’re ready. And give yourself some grace--this is not going to stop overnight. Practice and you will improve.

There’s a reason Homer Simpson looks (and feels) the way he does. The lack of self-control and bodily self-awareness is evident every time he picks up a donut (or twelve). Don’t be Homer. Surf the urge!

Urges can also be a symptom of other health concerns or imbalances. The body often craves different things in effort to communicate to us a need it has. If you struggle with urges and cravings, reach out so we can look at all your symptoms and learn what your body is trying to tell you. Schedule a Health Discovery Session so we can talk more and explore the best option for supporting your health.

Information for this blog sourced from

https://med.dartmouth-hitchcock.org/documents/Urge-Surfing.pdf

Fermented Foods: A Side of Sauerkraut

Sat, 14 Jun 2025 17:00:05 GMT

Did you know most people didn’t have refrigerators in their homes until well into the 1900’s? It wasn’t even invented for large scale commercial use until the mid 1800’s [1]. So how did people keep their milk cold and make their food last longer? Fermentation.

It sounds like a gross concept, because we often associate fermentation with a bad odor, but foods like cheese, yogurt, sauerkraut and pickles are all fermented foods. And those aren’t gross, are they? Well, some might disagree with me about sauerkraut, but that’s beside the point.

Fermented foods are digestive aids. Microscopic living organisms in fermented foods help extend the food’s shelf life, enhance flavor, and help the body absorb minerals. These organisms pre-digest the food, getting rid of harmful components, and create more vitamins and enzymes than the food began with.

Enzyme-rich foods have many benefits including [2]:

Increase digestibility of food we eat
Boost immune system
Increase alkalinity; neutralizing pH levels
Provide a healthy balance of friendly flora in the gut (Learn more about your microbiome in my other blog posts )
Tone the colon and help with elimination
Control cravings for unhealthier foods
Eliminate toxins and undigested wastes in the body

In the “old days,” people use to ferment all kinds of foods through pickling, canning, pasteurization and added salt. Nowadays, however, large scale fermentation has lost many of its nutritious benefits due to the need for speed to get the product on the shelf as fast as possible and as cheap as possible. The only true fermented foods you will find are sauerkraut, kombucha, yogurt and kefir, beans, wine and beer, some meats (such as salami and pastrami), legumes and nuts (such as tofu, soy sauce and miso), sourdough bread, and various kinds of vegetables [3].

Fun facts about sauerkraut: The Germans “stole” it from the Chinese! Sauerkraut (probably not labeled as such for the Chinese, but the same recipe) was one of the main foods for those who built the Great Wall of China. Genghis Khan brought it to Eastern Europe during an invasion. It also contains high levels of vitamin C, and sailors often took it on long journeys to prevent scurvy.

Embrace The Fat

Wed, 14 May 2025 17:00:02 GMT

How can we best keep blood sugar stable? Do what our body is designed to do – use fat for energy.

Our species did not survive the Ice Age because of vanilla coffee lattes and cheesecake. Throughout most of our history, we ate a diet that was likely 50-70 percent fat. Look at the old family photo albums, specifically pictures of people in the first half of the 1900s, before we had so many processed foods. You won’t see many fat people--in fact, most look darn skinny. If they lived on the farm, they ate lots of eggs, meat, milk, and vegetables out of their own backyards. “Diet foods” were non-existent. Heart disease was almost non-existent.

Our metabolism is designed to work much better with fats better than with sugar. Fats provide the slow and steady fuel our body likes to use for energy. Think of fats as a slow-burning log on the fire. One log (i.e. one meal containing fats) lasts for hours. Starchy carbs, on the flip side, are like kindling. You constantly have to throw more twigs (chips, pasta, bagels) to keep the fire burning.

The first step is to know your sugars by reading the labels, and then avoid said sugars as much as possible.

*Note: Hidden sugars also include processed starches (empty calories) such as bread, pasta, bagels, chips.

Naturally occurring sugars in whole fruit and other whole foods are okay. Our cells can re-sensitize themselves to insulin, but where added sugars are concerned, this is no “safe level” if you are trying to “reset” the body’s ability for normal blood sugar handling. Keep your daily intake of added sugar as low as possible. 5 grams of sugar is about 1 teaspoon. Reducing insulin surges by eating more good fats and less processed food (with all its starchy carbs) will help the body utilize fats for energy rather than sugar/glucose.

So say “no” to processed foods with their sugar and unhealthy fats, and bring on the bacon and eggs for breakfast! That serving of protein and fat is good fuel that can last until lunch. If lunch is a salad, include some protein in the form of egg or meat and learn to bring your own salad dressing made with a good fat. Want an afternoon snack? Try celery with nut butter or a hardboiled egg.

Looking for more information on healthy fats? Check out my blog Experimenting with Oils Part 1 . Within this article I provide a useful table for choosing the right kinds of cooking fats--you might just want to print it out and bring it with you next time you go grocery shopping. Want to hear more about the sugar scourge? Check out my blog series on that too.

Sugar cravings and prolonged time without healthy fats can cause imbalance in your blood sugar. Balancing your blood sugar is essential to helping your body use healthy fats well. This is one of the issues I help clients with most! Balancing their blood sugar. Schedule a Health Discovery Session to talk to me more about your symptoms and learn how I can help you balance your blood sugar for good.

Balancing Blood Sugar: A Key to Autoimmune Remission

Thu, 01 May 2025 14:10:10 GMT

How Stabilizing Blood Sugar Can Help Put Autoimmune Conditions into Remission and Promote Healing

If you’re dealing with an autoimmune condition, you may already know how important diet is. But here’s the thing: it’s not just about avoiding gluten or grains . While eliminating certain food proteins can help, what’s often overlooked is the role of blood sugar stability in managing autoimmune disease and promoting remission.

Think of your blood sugar like an airplane. If it climbs too high, it can be dangerous. If it crashes, the impact is just as harmful. The goal is to keep it steady, maintaining an optimal level—much like a plane cruising at the right altitude.

When blood sugar swings between hyperglycemia (too high) and hypoglycemia (too low), it can create chaos in your body , triggering inflammation and immune system dysfunction, both of which contribute to autoimmune flares. Let’s break down why this happens and why stabilizing blood sugar is crucial in putting autoimmune conditions into remission.

The Blood Sugar-Autoimmune Connection

Fluctuating blood sugar levels can drive inflammation , which is the root cause of many autoimmune conditions. When your blood sugar spikes, it activates the immune system, triggering an inflammatory response. On the flip side, when your blood sugar crashes, it can lead to adrenal stress and cortisol release , which also promotes inflammation and exacerbates autoimmune symptoms .

Hyperglycemia (high blood sugar) results in the production of advanced glycation end-products (AGEs), which can damage tissues and cause inflammation. This inflammation can worsen autoimmune symptoms and promote tissue damage, making it harder for your body to heal.

Hypoglycemia (low blood sugar) is equally problematic. When blood sugar drops too low, the body releases cortisol, the stress hormone, to compensate. Chronic cortisol release increases inflammation and can suppress your immune system’s ability to function properly, further contributing to autoimmune flares.

How to Achieve Blood Sugar Balance for Autoimmune Healing

Eat Balanced Meals : Focus on meals that include healthy fats, proteins, and complex carbohydrates (like vegetables, legumes, and some grains). This combination helps regulate blood sugar and prevents spikes and crashes.
Avoid Sugar and Refined Carbs : Foods like sugary snacks, sodas, and white bread lead to rapid blood sugar increases. Consistent spikes in blood sugar can contribute to chronic inflammation, making it harder for your body to control autoimmune symptoms.
Prioritize Fiber : Fiber-rich foods, such as leafy greens, nuts, seeds, and legumes, help slow the absorption of glucose and keep blood sugar levels steady.
Snack Smart : If you’re hungry between meals, choose snacks that combine protein, fiber, and healthy fats, like a handful of nuts with some avocado or carrot sticks with almond butter . This will keep your blood sugar levels steady and prevent the mid-afternoon crash.
Consider a Low Glycemic Index Diet : Foods that have a low glycemic index (GI) release glucose slowly into the bloodstream, keeping blood sugar levels stable. Think sweet potatoes, quinoa, and berries over processed carbs and refined sugars.
Time Your Meals Right : Eating smaller, balanced meals every 3-4 hours can help keep blood sugar from spiking or crashing. Avoid long periods of fasting, as it can cause blood sugar to drop too low.
Manage Stress : Stress, especially chronic stress, plays a huge role in blood sugar imbalances. Stress activates the release of cortisol, which can elevate blood sugar levels and promote inflammation. Techniques like meditation, yoga, and deep breathing exercises can help manage stress and maintain balanced blood sugar.

The Takeaway: It’s Not Just About Food Proteins

While food sensitivities, such as gluten or dairy , can indeed trigger autoimmune flares, dietary stress isn’t just about avoiding the dietary proteins found in these foods . A big part of healing from autoimmune disease lies in stabilizing blood sugar levels. Blood sugar imbalances can cause inflammation, stress your body, and worsen autoimmune symptoms. To promote remission, you need to focus on maintaining steady blood sugar levels —not only through diet but through managing stress, sleep, and lifestyle .

Achieving blood sugar balance is one of the most important things you can do to support your immune system and take control of your autoimmune health. By balancing blood sugar, you’re helping your body reduce inflammation , support immune function , and ultimately create an environment that encourages healing.

If you’re struggling with blood sugar imbalances or autoimmune symptoms, working with a functional medicine practitioner can help you create a personalized plan to stabilize your blood sugar and support long-term remission.

Benefits from Omega-3 and Omega-6

Mon, 14 Apr 2025 17:00:00 GMT

Omega-3 and Omega-6 are considered “essential” fatty acids because they cannot be produced by the body--we get them from the food we eat. They are biologically active upon ingestion, which means the body utilizes them right away and cannot store them up for later. They are essential because they help with both inflammatory and anti-inflammatory responses.

Inflammation sounds like a bad word, but it’s actually our key to survival. We need inflammation to fight off infections and heal injuries. Omega-6 is pretty much the master at creating inflammation to help with these situations. Omega-3, on the other hand, prevents the body from going into hyperdrive with inflammation, keeping levels in check.

The problem with these essential fatty acids is that the average American diet easily provides us with omega-6, largely from vegetable oil used in processed food preparation (see my series on Experimenting with Oils ), and almost all of us are deficient in omega-3. They say our early ancestors had an omega-6 to omega-3 ratio of 3:1. Today that ratio is more like 20:1.

A proper omega ratio is extremely important. An overabundance of omega-6 can lead to a wide variety of health concerns including heart disease, arthritis, fibromyalgia, colitis, irritable bowel disorder, diverticulitis, and even Alzheimer’s. Alternatively, a lack of omega-3s can affect the neurotransmitters in the brain related to dopamine and serotonin--paving the way for depression.

There are three types of each kind of omega:

Let’s focus on omega-3’s, since most of us don’t have a problem getting omega-6’s. EPA and DHA are the most beneficial of the three. DHA helps build brain, eye and nerve tissue, and EPA protects the cardiovascular system from inflammation and blood clots. About 15% of ALA ingested can be converted by the body into EPA and DHA, but only if the circumstances are right (i.e. sufficient enzymes to help the process).

Foods Rich in Omega-3’s:

For Docosahexaenoic acid (DHA) and Eicosapentaenoic acid (EPA):
Grass-fed animals (NOT grain-finished as these have a ton of omega-6 in them)
Cod liver oil
Wild caught fish (again, NOT farm raised as they have a ton of omega-6 also) - salmon, snapper, krill, halibut, tuna, herring, shrimp, scallops
For Alpha-linolenic acid (ALA):
In largest quantities - flax seeds, walnuts, chia
In lesser amounts - soybeans, winter squash, broccoli, spinach, basil, spearmint, grape leaves, kale, Brussels Sprouts
The best thing to consume: coconut oil! See my blog on Coconut Oil .

Foods Rich in Omega-6’s to Avoid:

For Linoleic acid (LA)
Vegetable oils - corn oil, grapeseed oil, soybean oil, wheat germ oil, safflower and sunflower oils, margaine, mayonnaise, many salad dressings
Processed foods made from any of the above veggie oils
Fast food items - chicken sandwiches, veggie burgers, fish sandwiches
For Gamma-linolenic acid (GLA) - not very common to ingest
Black currant oil
Evening primrose oil
Borage oil
Spirulina
For Arachidonic acid (AA) - small amount of AA are actually beneficial for brain function, cell membranes, inflammatory and anti-inflammatory responses, so it’s okay to consume in moderation.
Liver
Eggs
Butter

Fun Fact: If you consume a proper amount of saturated fats (which are NOT bad for you--see my blog Fat: The Healthy Kind), the body only needs a minimal amount of essential fatty acids.

My best advice for getting closer to the proper omega ratio is a four-punch:

Stop eating processed foods
Throw away any vegetable based oil
Only cook with coconut oil
Supplements

If you’d like to purchase omega supplements, make sure to shop from high-quality professional-grade brands. Check out my supplement stores for only the best.

Getting Candid about Candida Part 3

Fri, 14 Mar 2025 18:00:00 GMT

Hangover or Too Much Yeast?

“I swear I haven’t been drinking, officer, I just have too much yeast in my gut.”

Yeah right.

Right?

Actually, it’s a true story! A man was pulled over for drunk driving, and although repeatedly claimed he had nothing to drink, blew well over the legal limit and was arrested. His family members didn’t believe him and accused him of being a closet drinker. For years he had been complaining of symptoms such as dizziness, brain fog and uncharacteristic aggression and seeing a psychiatrist for anti-depression medication, but it didn’t seem to be helping. And everything came to a head (pardon the beer joke) that fateful morning with the police officer.

His aunt encouraged him to have more testing done, and a specific strain of yeast was found in his upper small bowel and a pouch linking the junction of his small and large intestines: Saccharomyces cerevisiae , also known as brewer's yeast. Basically, this man had so much yeast in his gastrointestinal tract that he was literally creating his own in-house brew. He was prescribed an antifungal and told to stop eating carbs for six weeks. Eighteen months later, he was feeling great and eating normally again, without any symptoms of drunkenness [1].

While auto-brewery syndrome is quite rare, it’s a testament to the power of yeast that is left to grow out of control. Yeast, like alcohol, produces a byproduct of acetaldehyde. Acetaldehyde tends to go after our glutathione stores--glutathione is the master antioxidant in the body capable of preventing damage to cells caused by free radicals, peroxides, lipid peroxides and heavy metals.

Acetaldehyde toxicity is the reason some of the symptoms of Candida overgrowth look similar to a hangover:

Brain fog, poor memory, ADHD
Mood swings, anxiety, depression
Fatigue
Digestive issues - gas, bloating, constipation
Sugar cravings - sugar is food for yeast

So, somewhat of a light-hearted story compared to the rest of this series on Candida, but the warning is still there. Candida overgrowth can be a serious issue and should be treated as such. Don’t let your yeast get out of control.

https://www.newsweek.com/man-drunk-beer-brew-body-yeast-gut-1466587

Getting Candid About Candida Part 4

Fri, 14 Mar 2025 18:00:00 GMT

Kill the Candida!

It’s really hard to get rid of Candida without adjusting your diet—even if you’re on an antifungal prescription. The key is to take away the foods that are contributing to the overgrowth.

Avoid these foods:

All grains
Sugars (check out my sugar blog series next)
Fermented foods such as yogurt, sauerkraut, kimchi, keifer, miso, tempeh
Beer, wine, kombucha
Fungus foods such as mushrooms and cheese
Vinegar and items containing it--make sure to read labels here as this includes ketchup, many salad dressings, and pickles

NOTE: You don’t want to take pre biotics while you’re trying to get rid of Candida—which feed good bacteria and yeast—but you can add them in, along with fermented foods down the line, once your Candida is under control.

Add these foods:

Coconut Oil - Contains caprylic acid (a yeast killer)
Olive Oil - contains many antioxidants that specifically target Candida
Garlic - contains allicin, a sulphur-containing compound with specific-to-Candida anti-fungal properties
Cinnamon - has anti-fungal and anti-inflammatory benefits
Apple Cider Vinegar - the only vinegar I recommend consuming while you’re treating a Candida overgrowth as its enzymes may help break down Candida
Lemon - helps your liver detox
Ginger - has anti-inflammatory and anti-fungal properties, plus it supports the liver
Clove - very effective (internal) anti-fungal, can also be used as a topical aid for infections
CRUCIFEROUS VEGGIES - broccoli, radishes, brussels sprouts, cabbage, etc. have sulphur- and nitrogen-containing compounds that attack Candida
Wild Salmon (not line caught) - omega-3 fatty acids fight fungal infections
Meat broth to start, then bone broth once the candida is killed off and the gut starts to heal

Add these supplements*:

Overpower the yeast with nutraceuticals help back down the yeast
Oregano Oil
Pau D’Arco
Neem
Echinacea
Black Walnut
Olive Leaf Extract
Golden Seal
Support the detox pathways in order to help the body handle the toxins that come from “die off” of the yeast. (Daily bowel movements are crucial to this process.)
Vitamin A
Vitamin C
Vitamin E
Thiamin (B1)
Riboflavin (B2)
Niacin
Vitamin B6 (as pyridoxal-5-phosphate, pyridoxine HCl)
Folate
Vitamin B12
Pantothenic Acid Choline
Zinc Selenium Copper
Molybdenum N-Acetyl-L-Cysteine
Taurine
L-Glutathione
Alpha-Lipoic Acid
Proprietary Blend
Milk Thistle
Repair the damage to the gut lining
Zinc
Zinc Carnosine
L-Glutamine
N-Acetyl D-Glucosamine
MSM (methylsulfonylmethane)
Licorice (Glycyrrhiza glabra) root, extract, deglycyrrhized
Okra (Abelmoschus esculentus)
Aloe Vera (Aloe barbadensis)
Replenish with high-quality probiotic supplements, which help protect your body against future infections
Professional grade probiotics in a clinical strength
Saccharomyces Boulardii

*Dosing for the above supplements should be prepared by a skilled practitioner who understands how to help your body detox for your bio individual need.

Candida is not something to mess around with. If you are experiencing symptoms of Candida, you could really benefit from the use of any of the supplements above. Shop from a trusted source and learn more about quality supplements in my blog link to “ Need to Know Basis: Supplements ” Blog). HOWEVER , please contact me for a Health Discovery Session before purchasing to make sure that you are on the right path and getting exactly what your body needs before adding/mixing vitamins and minerals adlib

The Psychology Behind Cravings: What’s Really Going On?

Mon, 10 Mar 2025 05:26:29 GMT

Food Cravings Explained: The Hidden Causes of Sugar, Salt, and Carb Cravings (and How to Take Control)

You’ve had a long, stressful day. You’re not even that hungry, but suddenly, you need something sweet, salty, or crunchy. You know it’s not about actual hunger, but you feel powerless to resist. Sound familiar?

Cravings aren’t just about willpower—or lack of it. They’re deeply tied to your brain, hormones, emotions, and past experiences . So, if you’ve ever wondered why you crave certain foods (or why cravings hit at the worst times), let’s break it down.

1. The Brain Chemistry of Cravings

Your brain is wired for survival. Thousands of years ago, quick energy (like sweet, carb-heavy foods) meant fuel for survival . Today, that same instinct kicks in—not because we’re starving, but because our brains associate certain foods with comfort and quick relief .

When you eat something sugary or carb-rich, your dopamine levels spike—this is the “feel-good” neurotransmitter that reinforces behaviors. The more often you reach for sweets when stressed, the stronger that habit loop becomes.

Craving sugar after dinner? That might be a dopamine-driven habit, not real hunger.

2. Stress, Cortisol & Emotional Eating

Your adrenal glands release cortisol in response to stress. And guess what cortisol does? It increases cravings for high-carb, high-fat foods because your body thinks you need quick energy to "escape" the stressor.

Ever wonder why you crave junk food after a hard day? That’s your stress response in action.

�� The fix: Instead of automatically reaching for food, pause and check in with yourself. Is this real hunger, or is it emotional? Deep breathing, a short walk, or even a glass of water can disrupt the stress-craving cycle.

3. Nutrient Deficiencies & Cravings

Your body is incredibly intelligent. Sometimes cravings signal a real nutrient deficiency :

Chocolate cravings? You might be low in magnesium.
Salty food cravings? You could be dehydrated or need more minerals.
Sugar cravings? Blood sugar imbalance or gut dysbiosis could be at play.

If your cravings are relentless, it’s worth looking at your overall nutrient intake rather than just blaming lack of willpower.

4. The Gut-Brain Connection & Food Addictions

Your gut bacteria influence what you crave. Bad gut bacteria thrive on sugar , so if your microbiome is out of balance, it can literally make you crave sugar to keep itself alive.

Signs this might be happening:
✔ Constant sugar cravings
✔ Bloating and digestive issues
✔ Fatigue after eating

A gut-healing approach (probiotics, fiber-rich foods, reducing processed sugar) can help reduce these signals over time.

5. The Restriction-Rebellion Cycle

Ever notice how the moment you tell yourself you “can’t” have something , you want it even more? That’s psychological reactance—the brain’s way of rebelling against restriction.

If you’ve ever gone on a strict diet and found yourself obsessing over foods you "can’t have," you know exactly what this feels like. This is why extreme dieting often leads to bingeing.

�� The fix: Instead of labeling foods “good” or “bad,” focus on nourishment . The more you fuel your body with real, whole foods, the fewer intense cravings you’ll have.

How to Take Back Control of Cravings

Cravings don’t mean you’re weak—they’re messages from your body and brain. Instead of fighting them, try these steps:

1️⃣ Pause & check in – Are you truly hungry, or is this stress, boredom, or habit?
2️⃣ Balance your meals – Prioritize protein, healthy fats, and fiber to prevent blood sugar crashes.
3️⃣ Support your gut – A healthy gut means fewer sugar-driven cravings.
4️⃣ Hydrate & mineralize – Sometimes cravings are just dehydration or mineral depletion.
5️⃣ Manage stress – More relaxation = fewer cortisol-induced cravings.

Food cravings are normal, but when they feel out of control, there’s usually an underlying imbalance driving them. The good news? Once you understand what’s really happening, you can shift from feeling powerless to taking back control .

What’s your biggest struggle with cravings? Drop a comment below—I’d love to hear your experience! ��

And if you want more deep dives on food psychology, gut health, and balanced nutrition, follow me on IG & FB for daily insights. ��

Getting Candid about Candida Part 2

Fri, 28 Feb 2025 18:00:00 GMT

Why Did I Get Candida and How Can I be Sure?

If you caught the first blog in my Candida Series ( Good Yeast, Bad Yeast ), then you know that yeast is a naturally occurring fungus found in the body. It lives in small amounts in the oral cavity, gastrointestinal tract and vaginal tract. Usually it aids with digestion and nutrient absorption, when you have a good balance of bacteria in your gut, but it can get out of control and cause some pretty annoying (and even serious!) health issues.

Yeast infections can occur in the mouth, esophagus, vagina, on the skin or in the bloodstream, and there are various causes:

A poor diet can make it easy for yeast to thrive
Yeast LOVES sugar, refined carbohydrates and processed foods
Excessive amounts of alcohol
Medications
Antibiotics - Though they help kill off infection, antibiotics often kill a significant amount of good gut bacteria, too.
Mother-to-fetus - If the mother takes an antibiotic during pregnancy, or had a yeast infection herself, it affects the development of the fetus’ microbiome. You could be predisposed to yeast problems due to what your mother did or didn’t do while pregnant with you.
Steroids - Can weaken your immune system, opening the gateway for opportunistic infections (like yeast!).
Antacids - You need enough acid in your gut to kill the bad stuff. If you take antacids on a regular basis, you are lessing the amount of acid that can help fight yeast.
Oral contraceptives - Yeast LOVES estrogen, and birth control contains extra estrogen to keep your systems in check.
Stress - A high-stress lifestyle can wear your body down (HPA-D) and provide a great place for infections (like yeast!) to take up host.

So now you know some of the major players in the yeast infection game, and you are exhibiting some of the classic symptoms, it’s time to get you checked out. If you’ve never had a yeast infection before, you can probably go to the regular doc and get a prescription. However, if you’ve seen the regular doc many times for yeast issues, contact me immediately. You clearly have something larger going on that what the regular doc can see on the surface, and I will help you get to the bottom of it.

Tests I will order for you:

Blood test for IgG, IgM and IgA antibodies
In your immune system, high levels indicate an infection. However, low levels could mean your immune system is suppressed and your body cannot mount a response.
In your blood, high levels indicate candida overgrowth.
CBC (Complete Blood Count) - I frequently see a pattern of low White Blood Count (WBC), high neutrophils and low lymphocytes in clients with a yeast overgrowth.
GI Map - A comprehensive stool test that will check for Candida in your large intestine and can usually identify the type of yeast present.
Urine organix dysbiosis test - looks for d-Arabinitol (the Candida waste product). High levels indicate yeast overgrowth in the small intestine.

Once we have the results from the above tests, we can begin to create a health plan unique to your body and heal you. Click on the link to sign up for a Health Discovery Session and we’ll choose the right path for you.

Why CoQ10 is the Unsung Hero of Heart Health (And Why You Need It)

Mon, 17 Feb 2025 16:59:56 GMT

Discover How CoQ10 Supports Heart Health, Energy Levels, and More—Especially During Heart Health Month.

February is Heart Health Month, so let’s talk about a nutrient your heart absolutely loves: Coenzyme Q10 (CoQ10). This powerhouse compound is involved in so many critical processes in your body, yet it doesn’t always get the attention it deserves.

Ready to find out why CoQ10 could be your heart’s best friend? Let’s dive in!

What Exactly is CoQ10?

CoQ10 is a little molecule with a big job. It’s essential for energy production in your cells and acts as a powerful antioxidant, protecting your body from damage caused by free radicals. It’s like your body’s natural battery pack, helping your cells stay energized and healthy.

Here’s the cool part: While CoQ10 behaves like a vitamin, it’s technically not one because you don’t get it from food. Instead, your body makes it and stores it in your liver.

Why is CoQ10 So Important for Heart Health?

Your heart is a busy organ. It beats over 100,000 times a day and never takes a break! This requires a ton of energy, and that’s where CoQ10 comes in.

CoQ10 plays a vital role in:

Producing Energy: It’s essential for generating ATP, the energy your cells need to function.

Regulating Heart Rhythm: It supports proper muscle contractions, including those in your heart.

Lowering Oxidative Stress: By acting as an antioxidant, CoQ10 helps reduce damage to your cells, which is especially important for your cardiovascular system.

Minerals like potassium, magnesium, and calcium are key players in heart health, and guess what? CoQ10 helps ensure these minerals work harmoniously to regulate blood pressure and maintain a steady heartbeat.

What Happens if You Don’t Have Enough CoQ10?

A CoQ10 deficiency can throw a wrench in your body’s ability to function optimally. Low levels have been linked to:

Migraines
Cancer
Heart failure
Metabolic syndrome
Chronic fatigue syndrome
Neurodegenerative diseases like Parkinson’s and Alzheimer’s

And if you’re on statins (a common cholesterol-lowering medication), you’re at an even higher risk of deficiency. That’s because statins block the pathway your body uses to produce both cholesterol and CoQ10. It’s a double-edged sword that can leave you feeling tired, achy, and depleted.

CoQ10 comes in two forms:

Ubiquinone: The oxidized form, which your body needs to convert into its active state.
Ubiquinol: The reduced, active form that your body can use right away.

If you’re over 40 or dealing with health issues like fatigue or heart problems, ubiquinol is usually the better choice because your body’s ability to convert ubiquinone declines with age.

How to Support Your CoQ10 Levels

While CoQ10 isn’t found in food, you can support its production by eating nutrient-dense options like liver, fatty fish, and nuts. But for most people—especially if you’re on statins or dealing with health challenges—supplementation is the way to go.

This February, Show Your Heart Some Love

As we celebrate Heart Health Month, think of CoQ10 as a gift to your cardiovascular system. Whether you’re looking to boost your energy, protect your heart, or support your overall health, this little nutrient does it all.

So, what do you think? Is it time to make CoQ10 part of your health routine? Your heart (and body) will thank you. ❤️

Getting Candid about Candida Part 1

Fri, 14 Feb 2025 18:00:01 GMT

Good Yeast, Bad Yeast

Some yeasts are good--in bread, beer, cheese--but they are all measured to a specific amount. Too much can be detrimental and completely change the taste, texture or general composition of the food or beverage. The same is true with Candida--a polymorphic fungal yeast, which is a normal resident of the human microbiome [1].

According to the Center for Disease Control and Prevention (CDC), there are hundreds of species of Candida [2]. The most notable of these is Candida Albicans (C. albicans). This yeast is usually harmless, living on the skin and mucous membranes without causing infection, but if it grows out of control, it can cause infections ranging from superficial skin conditions to life threatening systemic infections [1]. This overgrowth is rooted in the gastrointestinal tract’s microbiome, both the small and large intestines, and is usually the source of all of the following:

*This chart is populated with information from Harvard Health Publishing [3].

All of the above are easily treatable, with the exception of deep candidiasis. For those suffering with deep candidiasis, the yeast’s population has grown so out of control that it weakened the intestinal wall (creating leaky gut) and penetrated through into the bloodstream, releasing its toxic byproducts throughout the body. The major waste product of yeast cell activity is Acetaldehyde, a poisonous toxin that promotes free radical activity in the body. Deep candidiasis is rare in healthy people, but can be found among groups with autoimmune disorders and compromised immune systems.

Those that suffer from the more superficial Candida infections usually make a full recovery with treatment. However, people with chronic illness or weakened immune systems may experience recurrent episodes of candidiasis and can become resistant to treatments. If deep candidiasis is located quickly before it spreads to major organs, it too can be treated [3].

Most Candida infections can be prevented by keeping the skin clean and dry, and following a healthy lifestyle with proper nutrition. Those with blood sugar handling issues (diabetes, obesity, etc.) can prevent Candida infections by also keeping a close watch on their levels [3].

If you are experiencing or have experienced any of the types of infections in the chart above, now would be a good time to contact me, especially if you have recurrent symptoms. These symptoms and infections are manifestations of something larger going on inside your body that we need to get under control through your diet and lifestyle habits. Sign up for a Health Discovery Session today and we’ll get you on the path toward healing.

10 Thoughtful Paleo Treats Gift Ideas for Valentine's Day

Wed, 05 Feb 2025 20:19:51 GMT

Valentine's Day is the perfect opportunity to show your love with thoughtful gifts that align with your partner's Paleo lifestyle.

Valentine’s Day is just around the corner, and if your special someone follows a Paleo lifestyle, finding the perfect treat can feel like a bit of a challenge. But don’t worry—I’ve got you covered!

Whether you’re celebrating with a partner, showing love to friends, or treating yourself (because self-love is a vibe too), these Paleo-friendly gift ideas will bring sweetness and thoughtfulness to the day—without derailing those healthy eating goals.

From indulgent chocolate creations to heartwarming homemade surprises, this list has something for everyone. So, grab your apron, or start curating that gift box—let’s make this Valentine’s Day one to remember with delicious treats that are as wholesome as they are heartfelt! ❤️

Sweet, Thoughtful, and Paleo: Valentine’s Day Gift Ideas to Show Your Love

10 Thoughtful Paleo Treats Gift Ideas for Valentine's Day

Valentine's Day is the perfect opportunity to show your love with thoughtful gifts that align with your partner's Paleo lifestyle. Here are some creative and delicious Paleo-friendly treat ideas that will make their day extra special:

1. Homemade Paleo Chocolate Bark

Melt dairy-free dark chocolate and top it with nuts, seeds, and dried fruit like goji berries or shredded coconut.
Wrap it in a decorative bag or box for a personal touch.

2. Heart-Shaped Paleo Cookies

Bake almond or coconut flour cookies and use heart-shaped cookie cutters.
Decorate with Paleo-friendly icing made from coconut cream and natural food coloring.

3. Paleo Truffle Box

Make or buy Paleo truffles using dates, cacao powder, and nut butter.
Arrange them in a classic truffle box for a luxurious presentation.

4. DIY Nut Butter Love Jars

Fill small jars with homemade nut butters like almond, cashew, or hazelnut.
Add a personalized label with messages like "You’re the peanut butter to my jelly—without the peanuts!"

5. Paleo Pancake Mix Kit

Assemble a jar of Paleo-friendly pancake mix with almond flour, coconut flour, and a handwritten recipe.
Pair it with a bottle of pure maple syrup or raw honey.

6. Paleo-Friendly Chocolate Fondue Kit

Gift a set with dark chocolate, coconut cream, and dippable fruits like strawberries, bananas, and apples.
Include skewers and a cute note that says, "Let’s melt together!"

7. Paleo Snack Box

Curate a box filled with Paleo-approved snacks like beef jerky, dried mango, kale chips, and dark chocolate.
Decorate it with Valentine's Day colors and a handwritten card.

8. Raw Dessert Sampler

Create a variety of no-bake Paleo desserts, such as energy balls, mini cheesecakes made with cashew cream, or fudge squares.
Arrange them in a heart-shaped box for a unique twist.

9. Valentine's Day Paleo Muffins

Bake Paleo-friendly muffins (like banana or blueberry) and wrap them individually with red or pink ribbons.
Present them in a basket with a love note.

10. Personalized Paleo Recipe Book

Compile your favorite Paleo dessert recipes into a personalized booklet.
Add notes like, “Let’s make these together!” for an interactive Valentine’s experience.

These Paleo-inspired gifts are not only delicious but also a testament to your thoughtfulness. Whether homemade or curated, these ideas are sure to make your Valentine feel extra loved. ❤️

Bad Diets for Thyroid

Tue, 14 Jan 2025 18:00:02 GMT

One of the reasons fad diets often fail is because they are not sustainable. The other reason is because they usually harm different systems in the body as much as they are meant to help. As with all health issues, when it comes to diet, everything should be in moderation. The following five diet points all involve TOO much of a “good thing”:

Raw Veggies

The Problem: Cruciferous vegetables (kale, broccoli, cauliflower, cabbage and Brussels sprouts) can inhibit thyroid function. Their anti-nutrients block iodine, often resulting in hypothyroidism.

Moderation: Still eat these! They are really good for you, if you cook them properly. Steaming with unrefined salt can deactivate the iodine blockers.

Strict Vegan

The Problem: Strict vegans don’t get any protein from animals. In order for the body to convert thyroid hormone (T4 into T3), it needs animal protein.

Moderation: Keep eating the plants, but maybe take the whole diet with a grain of unrefined salt. If you can stomach it, add a little bit of meat, poultry (or eggs!) or fish into your diet.

Soy

The Problem: Soy ingredients can be found in a variety of different products, and many of us ingest soy on a regular basis and have no idea. Soy can inhibit thyroid peroxidase (TPO), an enzyme involved in the production of thyroid hormones.

Moderation: Avoid what you can--tofu, soy milk, soy meats, soy nuts, soy chips, tofurkey, soy protein, texturized vegetable protein (TVP), MSG, plant protein, etc. Also, get good at food reading labels and look for soy on the ingredient list.

Smoothies

The Problem: Many smoothies contain fresh or frozen greens (too much of #1) and a soy or vegan protein source (too much of #2 and/or #3). Also, the human body was not designed to drink proteins and carbs. If it was, we would find them as liquids in nature. Carbohydrates need to mix with saliva in order to take the pressure off our liver and digestive tract.

Moderation: Use smoothies as a treat or dessert, not a meal replacement.

No Fat

Okay, so this doesn’t exactly fit perfectly into my model of too much, it’s more on the flip side of being too little .

The Problem: No-fat or low-fat diets inhibit the body’s ability to absorb essential vitamins (A, D, E and K) necessary for creating hormones and supporting endocrine functions as well as keeping everything in check.

Moderation: Eat fats that are good for you!

All in All...

Feeling like you have a screwy thyroid? I can help. Sign up for a Free Health Discovery Session with me and we’ll get you on a path toward your best health again.

MAHA: Make America Healthy Again

Fri, 03 Jan 2025 19:49:46 GMT

From Seed Oils to Sustainable Farming: How We Can Reclaim Our Health and Make America Healthy Again

Love him or hate him, Trump is heading back into office on January 20th, and one of the most exciting additions to his platform is the collaboration with Bobby Kennedy Jr. to Make America Healthy Again (MAHA).

Frankly, I am THRILLED—and you should be too. For far too long, we’ve been cheated out of true health by a food system driven by corporate greed. Did you know McDonald’s used to make their fries with tallow—a healthy, nutrient-dense fat? Now they’re fried in seed oils, the so-called “healthy fats” that are anything but. (P.S. If you’re wondering what healthy fats are, read about them here .)

If I were asked to join RFK Jr. and his team to help MAHA, here’s what I would do:

1. Address Seed Oils (Without Taking Away Freedom)

I’m against totalitarianism and dictatorships, so I can’t say, “You’re banned from eating seed oils.” This is America, after all—you’re free to make your choices, even if it’s drinking motor oil (though I wouldn’t recommend it).

But just like you wouldn’t drink motor oil, you shouldn’t eat seed oils either. They wreak havoc on your health. My job would be to educate and empower you to make better choices—not force them on you.

2. Support Farmers and Sustainable Practices

Healthy food starts with healthy farming. I’d help farmers adopt sustainable, regenerative practices like crop rotation, cover cropping, and reducing chemical reliance. These changes not only improve the quality of our food but also protect farmers’ health and mental well-being.

Farmers are the backbone of our food system, and it’s time they get the support they deserve. Community workshops, mental health resources, and education on sustainable practices would be key parts of the MAHA mission.

3. Revamp the Food Pyramid

The Standard American Diet (SAD) is, well, sad. It’s time to replace it with a whole-food, nutrient-dense model that focuses on the quality of calories, not just the quantity.

Imagine a nation where people are thriving because they’re nourished by real food, not processed junk. That’s what MAHA looks like.

4. Overhaul Food Labels

Food labels shouldn’t require a degree in chemistry to decode. Transparency is critical, and I’d work on making labels clear, honest, and easy to understand.

And while we wait for change at the national level, I’m here to help you right now. Follow me on social media this month—I’ll teach you how to decode those tricky food labels so you can make healthier choices.

Whether MAHA becomes a nationwide movement or just something we strive for in our own homes, the mission is the same: to reclaim health through real food, education, and empowerment.

Together, we can Make America Healthy Again.

Are you ready? Let’s do this.

The Hormonal Blueprint: Understanding Your Body’s Priority Systems

Sun, 15 Dec 2024 19:22:41 GMT

Hormones. The Hot Topic for Men + Women

When a client first comes to me seeking hormone balance, they usually want to focus on fixing their sex hormones—and while that might seem like the logical starting point, here’s the truth: sex hormones don’t just go out of balance on their own.

There’s always an underlying hierarchy at play in the hormone balancing process. Let’s break it down.

The main player? Cortisol.

This vital hormone, produced by your adrenal glands, is essential for your stress response. But here’s the thing: if it gets out of balance, it has a domino effect on everything.

�� Cortisol regulates other hormones like insulin, thyroid hormones, and even oxytocin. Think of it like your body’s “stress manager.”

�� If you struggle with weight, fatigue, or hormone imbalances, it might not just be diet-related. Stress could be a hidden driver—affecting cortisol levels, which, in turn, throw off other hormonal functions.

For example:
�� Low thyroid function?
�� Weight loss resistance?
�� Brain fog & fatigue?

It’s time to look beyond diet and dig deeper into cortisol balance.

The Root Cause of Hormonal Chaos

Hormones act out for two main reasons:

1️⃣ Diet—what we eat (or don’t eat).
2️⃣ Stress—how we manage our nervous system & cortisol.

Many people focus solely on dietary changes, and while that’s powerful, it won’t heal your body completely unless you address stress and nervous system health, too.

Here’s the truth: Stress impacts gut health, hormone balance, and so much more.

So how do you rebalance your body from the inside out?

✨ It starts with regulating cortisol—your foundational hormone.

Top 6 Tips to Balance Your Cortisol & Support Hormonal Health:

1️⃣ Hydrate, Hydrate, Hydrate ��
Dehydration can increase cortisol levels, so staying hydrated is key to keeping stress hormones in check.
�� Aim for at least 8-10 glasses of water daily and add electrolytes if needed, especially if you’re active.

2️⃣ Set Boundaries ��
Boundaries are more than just saying "no" to overcommitments—they're about creating structure in your daily life.
�� Eat 3 balanced meals a day, spacing them 2-3 hours apart.
�� Prioritize sleep by creating a consistent bedtime routine.

3️⃣ Reset Your Diurnal Clock ☀️��
Your body craves rhythm, and exposure to natural light can help reset your internal clock.
�� Get morning sunlight on your face to energize your system (no sunglasses!).
�� Watch the sunset or step outside at dusk to signal your body it’s time to wind down.

4️⃣ Adopt a Calming Routine ��‍♀️
Chronic stress keeps cortisol elevated, but calming practices can retrain your nervous system.
�� Try 10 minutes of nightly meditation, deep breathing, or gentle stretching.
�� Consistency is key—practice daily for the best results.

5️⃣ Exercise Regularly ��️‍♀️
Movement is medicine for your stress levels.
�� Engage in daily activity, whether it’s walking, yoga, strength training, or cycling.
�� Exercise reduces cortisol, improves mood, and enhances sleep quality.

6️⃣ Nourish Your Body ��
A well-balanced diet supports hormonal balance and reduces unnecessary cortisol spikes.
�� Load up on whole foods—fruits, veggies, lean proteins, and healthy fats.
�� Cut back on caffeine and refined sugar, which can overstimulate your adrenal glands.

�� By implementing these six steps, you’re giving your body the structure it needs to thrive—and helping cortisol play its proper role in the hormone hierarchy!

Join the News Letter List or schedule a 1-on-1 consultation

I'm here to support you on your journey to hormonal balance and true healing.

5 Ways to Reduce Cortisol Levels and Combat Weight Gain

Sat, 14 Dec 2024 18:00:00 GMT

Cortisol and weight gain often go hand in hand, but there are ways to break the cycle. Discover five effective ways to reduce cortisol levels and prevent weight gain.

Cortisol is a hormone that is released in response to stress, and it can contribute to weight gain if levels remain elevated for extended periods of time. However, there are several strategies that can help reduce cortisol levels and prevent weight gain. Learn about five effective ways to break the cycle of cortisol and weight gain.

Get Enough Sleep

One of the most effective ways to reduce cortisol levels and combat weight gain is to prioritize getting enough sleep. Lack of sleep can lead to increased cortisol levels, which can in turn lead to increased appetite and weight gain. Aim for 7-9 hours of sleep per night, and establish a consistent sleep schedule to help regulate your body's cortisol levels. Additionally, practicing relaxation techniques before bed, such as meditation or deep breathing, can also help reduce cortisol levels and promote better sleep.

Practice Mindfulness and Relaxation Techniques

In addition to getting enough sleep, practicing mindfulness and relaxation techniques can also help reduce cortisol levels and combat weight gain. Activities like yoga, meditation, and deep breathing can help reduce stress and promote relaxation, which can in turn lower cortisol levels. Incorporating these practices into your daily routine can help you manage stress and maintain a healthy weight.

Exercise Regularly

Regular exercise is one of the most effective ways to reduce cortisol levels and combat weight gain. Exercise releases endorphins, which are natural mood boosters that can help reduce stress and anxiety. Additionally, exercise can help improve sleep quality, which can also help lower cortisol levels. Aim for at least 30 minutes of moderate-intensity exercise most days of the week, such as brisk walking, cycling, or swimming.

Eat a Balanced Diet

Eating a balanced diet is another important way to reduce cortisol levels and prevent weight gain. Consuming a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats can help regulate blood sugar levels and reduce inflammation, both of which can contribute to elevated cortisol levels. Additionally, avoiding processed and sugary foods can help prevent spikes in cortisol levels and subsequent weight gain. Consider working with a registered dietitian to develop a personalized nutrition plan that meets your individual needs and goals.

Limit Caffeine and Alcohol Intake

Both caffeine and alcohol can contribute to elevated cortisol levels, so it’s important to limit your intake of these substances. Caffeine is a stimulant that can increase cortisol production, especially when consumed in large amounts or later in the day. Alcohol, on the other hand, can disrupt sleep patterns and lead to increased cortisol levels. Aim to limit your caffeine intake to one or two cups of coffee per day and avoid consuming alcohol before bed. Instead, try drinking herbal tea or water to help you relax and unwind.

Boost Your Energy: Understanding the Sodium-Potassium Balance and Its Impact on Your Health

Wed, 27 Nov 2024 04:45:00 GMT

When it comes to improving your health and energy levels, the balance between sodium and potassium is crucial. These two minerals are involved in essential cellular functions, working together to maintain your body’s energy, hydration, and response to stress. If you're looking to enhance your mood, energy, and overall well-being, learning about this balance is vital.

The Role of Sodium and Potassium in Your Body

Inside each of your cells, the sodium-potassium pump helps regulate the movement of nutrients and waste. This process is essential for maintaining energy levels, proper hydration, and managing stress responses. The ratio between sodium and potassium determines how well this pump operates, making it critical for your health.

Think of this balance like a tightrope: too much or too little on either side, and things can start to go wrong. Imbalances in sodium and potassium can lead to health problems that may already be affecting how you feel on a daily basis.

Ideal Sodium-Potassium Ratio for Health

In Hair Tissue Mineral Analysis (HTMA), the optimal sodium-to-potassium ratio typically falls between 2.1 and 3.1, with 2.4 being the median. This ratio reflects how well your body manages stress, inflammation, and hydration. When your sodium-potassium balance is off, it can be a sign of deeper issues with stress and overall health.

High Sodium-Potassium Ratio: A Signal of Acute Stress

A sodium-potassium ratio above 3.1 suggests that your body may be dealing with acute stress or inflammation. Some common signs of an elevated ratio include:

Water Retention and Bloating: High sodium levels can cause the body to retain water, leading to puffiness or swelling.
High Blood Pressure: Increased sodium often results in elevated blood pressure, especially if excess water is being held in your system.
Mood Swings and Irritability: Rapid changes in mood, heightened stress responses, and irritability can be tied to high sodium levels.
Hormonal Imbalances: An imbalance in sodium and potassium can lead to estrogen dominance, affecting other hormones and potentially causing mood swings, bloating, and menstrual irregularities.
Liver and Kidney Strain: If your ratio is excessively high—above 12—it can indicate significant stress on your liver and kidneys, two organs essential for detoxification.

Factors such as exposure to heavy metals (like copper, mercury, or aluminum) or certain medications can also elevate your sodium levels, pushing this ratio higher.

Low Sodium-Potassium Ratio: A Marker of Chronic Fatigue

If your sodium-to-potassium ratio falls below 2.1, it’s often a sign of chronic fatigue or prolonged stress. A low ratio, also known as an "inverted ratio," is associated with several symptoms:

Chronic Fatigue and Weak Immunity: A low ratio indicates that your body is exhausted, often resulting in feelings of extreme fatigue and a weakened immune system.
Food Cravings and Digestive Issues: Low potassium levels can trigger cravings for sugar or stimulants, and may lead to digestive discomfort.
Emotional Instability: Low potassium can also contribute to irritability, frustration, and feelings of being emotionally drained.
Trauma Response: When the sodium-potassium ratio dips below 1, it can be linked to deep-seated stress or trauma, signaling that your body needs serious support.

As with a high ratio, heavy metal toxicity or certain medical treatments can contribute to a lowered sodium-potassium ratio, making it essential to address both mineral imbalances and environmental factors.

How to Restore Sodium-Potassium Balance

Bringing your sodium-potassium ratio back into balance is key to improving energy and overall health. Here's what you can do:

For a High Ratio:

Increase Potassium-Rich Foods: Eat more potassium-rich foods like bananas, avocados, leafy greens, and sweet potatoes to help counteract high sodium levels.
Reduce Inflammation: Investigate possible sources of chronic inflammation, whether it's diet-related, stress-related, or due to exposure to toxins.
Lower Stress: Engage in stress management techniques such as mindfulness, meditation, or gentle exercise to help reduce inflammation and restore balance.

For a Low Ratio:

Consider Potassium Supplements: If HTMA results show low potassium, supplementation may be necessary to correct the imbalance.
Support Emotional Health: Chronic stress or trauma can often be at the root of low ratios. Seeking emotional support through therapy or stress-reducing activities can help.
Check for Toxic Metals: If heavy metals are present, detoxifying your body may be required to restore proper sodium-potassium balance.

Conclusion: Balance is Key to Wellness

The sodium-potassium ratio may seem like a small detail, but it has a major impact on your health and energy levels. Whether you’re struggling with chronic fatigue, mood swings, or inflammation, maintaining the right sodium-potassium balance is crucial for overall vitality. Paying attention to this balance can help you manage stress, support your hydration, and guide you toward better health.

By incorporating strategies to restore your sodium-potassium ratio, you can take control of your well-being and experience more energy, better mood stability, and improved resilience against stress.

HTMA is the way to understand your own ratio.

In a few days, the 'Special of the Year' will be revealed, allowing you to discover your personal ratio and learn how to enhance it, along with your health and energy!

Make sure to sign up for my newsletter and open your emails!

Is Your Liver Sluggish? Here's How to Tell and What You Can Do About It

Wed, 20 Nov 2024 04:30:00 GMT

It’s a safe bet that many people today are dealing with sluggish livers, even if they don't realize it. With the constant exposure to toxins in our modern environment, the liver, our body’s primary detox organ, is working overtime to clear out the “junk” we encounter every day. Whether it’s heavy metals, chemical pollutants, mold, or even stress, your liver is under constant pressure to keep up.

While it’s easy to assume that most of us have some level of liver dysfunction, it’s important to understand how serious the situation is for each individual. A sluggish liver can lead to a variety of health issues, but it’s not always easy to pinpoint without the right testing. That’s where a Hair Tissue Mineral Analysis (HTMA) comes in, offering valuable insights into liver function and overall health.

Here’s how an HTMA can help assess liver health and why you should consider this test for yourself or your family.

1. Cobalt Levels: A Clue to Liver Health

One of the best indicators of liver performance that shows up on an HTMA panel is cobalt. Cobalt is a mineral that has two sides: as part of Vitamin B12 (methylcobalamin or hydroxocobalamin), and as a toxic metal in high amounts.

When the liver isn’t functioning properly, the body can’t absorb Vitamin B12 efficiently, leading to cobalt accumulation in the liver. This build-up can manifest in various health issues, including thyroid problems, tinnitus, blood thickening, and even vision or hearing loss. Elevated cobalt levels in the hair can be a red flag that the liver is under stress.

By paying attention to cobalt levels in an HTMA, you can get a clearer picture of your liver’s ability to detoxify and absorb essential nutrients.

2. The Sodium/Potassium Ratio: A Life-Death Indicator

Another vital aspect of liver health reflected in HTMA results is the sodium to potassium (Na/K) ratio. Sometimes referred to as the “Life-Death” ratio, this measurement reveals a lot about your body's overall stress and energy levels.

A low Na/K ratio typically indicates burnout, chronic fatigue, low stomach acid, and compromised immune function. All of these issues are connected to liver dysfunction. The body’s inability to detoxify and heal is often a result of chronic stress and infections, which can further impair liver function.

If you have infections, the liver may be struggling to keep up with the detox demands, making the Na/K ratio a valuable marker for assessing overall liver health.

3. Heavy Metal Levels: A Key Sign of Liver Strain

Heavy metals like mercury, lead, arsenic, cadmium, and aluminum are highly toxic to the body. When these metals show up in an HTMA panel, it’s a clear indication that the liver is working hard to detoxify the system.

Interestingly, low levels of heavy metals can also signal liver trouble. If your HTMA shows little to no heavy metal excretion, it could mean the body is storing these toxins rather than eliminating them. This often points to an overburdened or sluggish liver that isn’t able to keep up with the detoxification demands.

Either way, the presence (or absence) of heavy metals is an important clue that your liver might be overwhelmed, making it crucial to support proper detoxification pathways.

4. Oxidation Rate: Slow Metabolism, Slow Detox

HTMA also helps assess the body’s metabolic rate through the oxidation rate, which is the balance between calcium and phosphorus. When this ratio is elevated, it indicates slow oxidation, meaning a slower metabolism. People with slow oxidation rates tend to be poor eliminators, meaning they struggle to detoxify and remove toxins from the body.

This is another key indicator that the liver is sluggish and not able to efficiently process toxins. When your metabolism slows down, so does your liver’s ability to clear out harmful substances, leaving you feeling fatigued, bloated, and overwhelmed.

5. Lithium Levels: A Detoxification Powerhouse

Lithium is a fascinating and often overlooked mineral when it comes to liver health. While most commonly known for its pharmaceutical use in treating bipolar disorder, lithium also plays an important role in detoxification.

On an HTMA panel, low lithium levels can indicate poor detoxification, particularly in terms of glutathione production. Glutathione is the body’s master antioxidant, essential for detoxifying the liver and protecting cells from oxidative damage. If lithium is low, it may suggest that your liver is struggling to produce enough glutathione to keep up with detox demands.

Although research on lithium’s role in detoxification is still emerging, clinical evidence points to its importance in supporting healthy liver function.

The Bottom Line: Start with Minerals for Better Detoxification

The liver is central to your body’s ability to detoxify, but it can’t do the job alone. Minerals are the foundation of every detox pathway in the body. Without adequate mineral support, detoxification can’t happen effectively, no matter how many supplements or herbs you take.

This is why it’s so important to use HTMA testing to assess mineral levels and create a plan to restore balance. When you support the body with the right minerals, you can improve liver function, increase detoxification, and enhance overall health.

Why Wait?

Something Big is Coming!

If you’re ready to get serious about your liver health and understand your body’s detox capabilities, there’s no better way to start than with an HTMA test. This test provides critical insights into your mineral balance, liver health, and overall metabolic function.

And the best part? A major deal is coming your way this Thanksgiving! Keep an eye on your emails because you won’t want to miss out on what’s coming—a huge opportunity to get the testing and insights you need to take control of your health.

Make sure you’re ready for this game-changing offer—it’s going to be the deal of the year!

The Role of Functional Medicine in Weight Loss: A Comprehensive Guide

Thu, 14 Nov 2024 17:45:00 GMT

If you've tried every diet and exercise plan under the sun and still can't seem to shed those extra pounds, functional medicine may be the answer. This approach to healthcare focuses on identifying and addressing the root causes of health issues, including weight gain. Learn how functional medicine can help you achieve your weight loss goals and get practical tips for success.

Understanding the Root Causes of Weight Gain

Functional medicine takes a holistic approach to weight loss by identifying and addressing the root causes of weight gain. These can include hormonal imbalances, gut health issues, chronic inflammation, and stress. By addressing these underlying issues, functional medicine practitioners can help patients achieve sustainable weight loss and improve overall health. It's important to note that weight gain is not always simply a matter of eating too much or not exercising enough, and functional medicine recognizes this complexity.

The Importance of Gut Health in Weight Loss

Gut health plays a crucial role in weight loss, as the gut microbiome affects everything from digestion to metabolism. Imbalances in the gut microbiome can lead to inflammation, insulin resistance, and other issues that contribute to weight gain. Functional medicine practitioners may recommend dietary changes, probiotics, and other interventions to improve gut health and support weight loss. Additionally, addressing gut health can have a positive impact on overall health and wellbeing.

Balancing Hormones for Optimal Weight Loss.

Hormones play a significant role in weight loss, and imbalances can make it difficult to shed pounds. Functional medicine practitioners may recommend testing hormone levels and addressing any imbalances through lifestyle changes, supplements, or other interventions. For example, reducing stress levels, getting enough sleep, and incorporating regular exercise can all help balance hormones and support weight loss. Additionally, certain supplements like omega-3 fatty acids and vitamin D may also be beneficial for hormone balance and weight loss.

The Role of Nutrition in Functional Medicine Weight Loss

Nutrition is a key component of functional medicine weight loss. Functional medicine practitioners may recommend dietary changes based on an individual's unique needs and health goals. For example, they may recommend a diet that is high in healthy fats and protein, and low in carbohydrates to support weight loss and hormone balance. Additionally, they may recommend specific supplements or nutrients to support weight loss, such as fiber, probiotics, or chromium. Working with a functional medicine practitioner can help individuals develop a personalized nutrition plan that supports their weight loss goals and overall health.

Inc orp orating Exercise and Stress Management for Lasting Results

While nutrition is a key component of functional medicine weight loss, incorporating exercise and stress management techniques can also lead to lasting results. Exercise not only burns calories, but it also helps to build muscle and improve overall health. Functional medicine practitioners may recommend specific types of exercise based on an individual's health needs and goals. Additionally, stress management techniques such as meditation, yoga, or deep breathing can help to reduce cortisol levels and support weight loss efforts. By incorporating a holistic approach to weight loss, individuals can achieve lasting results and improve their overall health and well-being.

Minerals and Gut Health: The Vital Connection

Wed, 13 Nov 2024 04:15:00 GMT

If you have followed our discussions over the past several weeks, you now understand that minerals are indispensable for maintaining overall health. What may be less known is their critical role in preserving the integrity and function of the digestive system.

Our gut relies heavily on the proper balance of minerals to maintain digestion, nutrient absorption, and immunity. When mineral balance is disrupted, it can lead to a cascade of digestive problems and gut imbalances that perpetuate a cycle of poor health.

To support optimal gut function and overall wellness, understanding the roles that key minerals like calcium, magnesium, selenium, zinc, and electrolytes play is essential.

Calcium: Enhancing Digestive Function with Hydrochloric Acid

One of the most critical functions of calcium in the digestive system is its role in enhancing the production of hydrochloric acid (HCl) in the stomach. HCl is essential for breaking down food, particularly proteins, and it helps to sterilize the stomach by killing harmful pathogens before they reach the intestines. Without sufficient HCl, digestion can be compromised, leading to indigestion, bloating, and malabsorption of nutrients.

Beyond digestion, calcium’s influence on hydrochloric acid production also helps improve intestinal permeability, often referred to as "leaky gut." Leaky gut occurs when the tight junctions of the intestinal lining weaken, allowing undigested particles and toxins to enter the bloodstream, triggering inflammation. By enhancing HCl production, calcium can help tighten these junctions and reduce permeability.

Additionally, calcium plays a key role in easing diarrhea by helping to regulate fluid balance in the intestines. Chronic diarrhea can result in a significant loss of essential minerals, creating a vicious cycle of malabsorption and further mineral deficiencies. By supporting gut integrity and fluid balance, calcium helps break this cycle, making it a critical mineral for gut health.

Magnesium: Balancing Calcium and Supporting Bowel Regularity

Magnesium works in harmony with calcium to balance its stimulatory effects on hydrochloric acid production. Where calcium promotes HCl production, magnesium ensures that this process doesn't become overstimulated, which could lead to excessive acid levels and related discomforts.

Magnesium also plays a key role in promoting regular bowel movements and easing constipation. It helps to relax the muscles in the digestive tract, allowing for smoother movement of stool through the intestines. This mineral also supports gallbladder function by ensuring that bile is properly emptied, which aids in fat digestion and overall gut health.

In cases of constipation, magnesium can offer relief by drawing water into the intestines, which helps soften stool and promote regularity. Proper magnesium levels are vital for preventing digestive sluggishness and maintaining optimal motility throughout the digestive system.

Selenium: A Protector of the Gut and Pancreas

Selenium is often praised for its powerful antioxidant properties, but it is also crucial for gut and pancreatic health. Selenium helps to reduce inflammation in the digestive system by supporting the production of selenoproteins, which are anti-inflammatory in nature. These proteins play a key role in protecting the gut lining from oxidative stress and inflammatory damage, both of which can contribute to conditions like leaky gut and irritable bowel syndrome (IBS).

Furthermore, selenium supports pancreatic health by promoting the production of digestive enzymes. These enzymes are necessary for the breakdown of food and nutrient absorption. Without adequate selenium, pancreatic function can become impaired, leading to issues with digestion and nutrient malabsorption.

In addition to its role in the pancreas, selenium helps to promote a healthy gut microbiome by reducing oxidative stress, which allows beneficial bacteria to thrive. A balanced microbiome is essential for optimal digestion, immune function, and even mental health, making selenium a vital mineral for overall gut wellness.

Zinc: Essential for Gut Lining Integrity and Immune Support

Zinc plays a critical role in promoting the production of pancreatic enzymes, which are essential for the proper digestion of proteins, fats, and carbohydrates. Without adequate levels of these enzymes, food cannot be broken down efficiently, leading to malabsorption and digestive discomfort.

Zinc is also crucial for maintaining the integrity of the gut lining. It supports the tight junctions between cells in the intestinal wall, preventing leaky gut and the associated inflammatory responses. By ensuring a healthy gut barrier, zinc reduces the risk of systemic inflammation and the development of autoimmune conditions.

In the gut, zinc also helps to regulate immune cells and decrease inflammation. It protects against oxidative damage caused by excess iron and copper, which can otherwise trigger inflammation. Furthermore, zinc promotes microbiome diversity, which is key to a healthy and resilient gut. Zinc also helps ease diarrhea by reducing intestinal inflammation and promoting fluid balance, making it an essential mineral for gut health.

Electrolytes: Hydration and Digestive Regularity

Electrolytes—namely sodium, chloride, and potassium—are essential for maintaining proper hydration and fluid balance in the body. These minerals help to regulate bowel motility and ensure that waste moves smoothly through the digestive tract. Proper electrolyte balance supports regular bowel movements and prevents both constipation and diarrhea by maintaining the correct levels of fluid in the intestines.

The Vicious Cycle: Mineral Deficiencies and Gut Health

When inflammation or imbalance occurs in the gut, it often leads to the malabsorption of minerals and vitamins, which can exacerbate gut dysfunction. Over time, this creates a vicious cycle where poor gut health leads to further mineral deficiencies, which in turn worsens digestive problems.

Breaking this cycle requires a two-pronged approach: supporting both mineral balance and digestion. This is why I almost always recommend Hair Tissue Mineral Analysis (HTMA) in conjunction with other functional medicine testing to assess and address mineral imbalances.

Conclusion

Maintaining a balanced intake of essential minerals is crucial for supporting gut health. Calcium, magnesium, selenium, zinc, and electrolytes each play unique roles in digestion, absorption, and gut integrity. Without these key minerals, digestive health suffers, leading to a cascade of health problems. To break the cycle of malabsorption and gut dysfunction, it’s essential to address both mineral balance and digestive function simultaneously.

Sign up for my newsletter to stay informed about exciting new ways to support your gut health and keep an eye out for something big coming this holiday season!

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Achieving Bone Balance: The Nutritional Essentials for Strong Bones

Tue, 05 Nov 2024 20:00:00 GMT

Bone health hinges on a delicate balance between two key types of cells: osteoblasts, which are responsible for bone formation, and osteoclasts, which break down bone tissue. This intricate process is influenced by various factors, including nutrient levels, hormones like estrogen and vitamin D, age, inflammation, and the beneficial stress from exercise.

For women over the age of 50, the risk of decreased bone density can lead to conditions such as osteoporosis and osteoarthritis. These issues significantly raise the risk of falls and fractures. It’s worth noting that gluten intolerance can contribute to underlying inflammation, further complicating bone health.

Essential Nutrients for Bone Strength

To support robust bone health, it’s vital to incorporate a variety of essential nutrients into your diet:

Calcium: A critical component of bone density, found in dairy products (preferably fermented), tofu, sardines, and dark leafy greens.
Protein: Necessary for bone structure and repair, sources include meat, fish, seafood, eggs, beans, legumes, dairy, bone broth, and collagen powder.
Vitamin D: Important for calcium absorption and bone mineralization, it can be obtained from sunlight exposure, fish, liver, and eggs.
Vitamin K: Plays a significant role in bone metabolism, available in green vegetables, eggs, and kiwi.
Magnesium: Supports overall bone strength and can be found in nuts, seeds, legumes, and leafy greens.
Silicon: Contributes to bone density and can be sourced from whole grains, carrots, green beans, and even beer.
Boron: Aids calcium absorption, with sources including prunes, raisins, dried apricots, and avocados.

Additionally, bone metabolism is influenced by other nutrients such as vitamin C, B vitamins, potassium, fluoride, phosphorus, manganese, iron, zinc, and copper.

The Whole-Food Approach: Why Diet Matters

It’s essential to understand that no supplement can substitute for the diverse nutrition that a balanced, whole-food diet provides. Along with sufficient nutrient intake, engaging in weight-bearing exercises is crucial for promoting bone density, muscle strength, and balance.

Enhancing Bone Health with Prebiotics and Probiotics

Integrating prebiotics and probiotics into your meals can enhance calcium absorption in the digestive system, providing further support for your bone health.

Sunlight: Your Natural Source of Vitamin D

The best way to elevate your vitamin D levels , a key regulator of bone mineralization, is through sunlight exposure.

Navigating the Complex World of Supplements

While the use of supplements can be a complex topic, it’s important to focus on a varied diet. Consider vitamin D3 and K2 supplementation only if testing reveals deficiencies, as the factors affecting bone density are multifaceted.

Insightful Analysis Through HTMA Testing

For a comprehensive understanding of your nutritional status, consider an HTMA (Hair Tissue Mineral Analysis). This insightful test reveals your levels of essential minerals as well as the ratios between them, providing a clearer picture of your overall mineral balance. By analyzing your unique mineral profile through HTMA, you can pinpoint any deficiencies or excesses that may affect your bone health.

Conclusion: Laying the Groundwork for Strong Bones

In summary, achieving bone balance involves a multi-dimensional strategy that includes a variety of nutrients, regular physical activity, and awareness of health conditions that can impact bone density. By prioritizing a nutrient-rich diet and employing tools like HTMA testing , you can take proactive steps to enhance your bone health and reduce the risk of fractures and falls as you age.

In my private sessions and group program, EnergyRx , I teach clients how to apply these principles to support not only their bone health but overall energy and well-being. By understanding the role of minerals and running HTMA testing, you can take control of your health and implement personalized strategies to balance your body from the inside out.

Join me to learn how to unlock better energy and stronger bones through nutrition, exercise, and mineral balance. Ready to transform your health? Sign up today!

And always, stay engaged and informed about your bone health—it’s never too late to strengthen your foundation!

Adrenal Burnout: Understanding the Modern Epidemic Through HTMA

Thu, 31 Oct 2024 15:00:04 GMT

Adrenal burnout has become increasingly prevalent in today's fast-paced society.

The adrenal glands, which play a crucial role in managing stress, become depleted due to prolonged exposure to chronic stress, environmental pollutants, use of birth control, exposure to heavy metals, and certain medical interventions like vaccinations.

Who Is Most Susceptible to Adrenal Burnout?

While women are generally more prone to adrenal fatigue, anyone, regardless of age, can experience adrenal burnout, including infants and children.

People with slow oxidation, also known as a sluggish metabolic rate, are particularly vulnerable.

On HTMA a calcium-to-potassium ratio exceeding 200 is often a marker of this condition, signaling that the body is in a "burnout" state.

Key Indicators of Adrenal Burnout With HTMA:

Several markers can help identify adrenal burnout, especially through Hair Tissue Mineral Analysis (HTMA):

Calcium-to-Potassium Ratio : The ideal ratio is around 4:1. Slow oxidizers with elevated calcium levels—referred to as a "calcium shell"—often overlap with extreme slow oxidation or may signify adrenal burnout.
Sodium-to-Potassium Ratio : A ratio below 2.5:1 is another clear indicator of adrenal burnout. The lower this ratio, the more severe the adrenal exhaustion tends to be.
Low Sodium Levels : A sodium level below 11 mg% is a sign of significant adrenal depletion.
Low Potassium Levels : Potassium levels below 5 mg% indicate that the adrenal glands are not functioning optimally.
All Four Low Macrominerals : This pattern—where calcium, magnesium, sodium, and potassium are all significantly low—is considered a "double burnout" indicator.
Low Phosphorus Levels : A phosphorus level below 12 mg% suggests adrenal burnout, while levels under 10 mg% may indicate a more severe, double burnout.

Poor Metal Elimination as a Burnout Marker

"Poor eliminators" are individuals who exhibit low levels of toxic metals in their HTMA, indicating the body’s inability to effectively excrete heavy metals. Having three or more metals at very low levels is a sign of burnout. When six or more toxic metals—such as copper, iron, lead, mercury, cadmium, arsenic, aluminum, and nickel—are poorly eliminated, it is considered a marker of severe adrenal burnout or "double burnout."

Hair Tissue Mineral Analysis (HTMA): A Valuable Tool for Diagnosing Adrenal Burnout

HTMA is a powerful, non-invasive test that provides valuable insights into mineral imbalances and adrenal function. By analyzing hair samples, HTMA reveals long-term patterns of mineral ratios, making it an excellent tool for detecting adrenal burnout.

One of the key benefits of HTMA is its ease of use. It simply requires a small hair sample, which can be collected at home, making it accessible for most people. Additionally, HTMA is relatively inexpensive compared to other diagnostic tests, providing a cost-effective way to assess adrenal health and mineral status. This affordability, combined with its accuracy in identifying burnout patterns, makes HTMA a popular choice for those looking to evaluate and manage adrenal function.

In summary, HTMA serves as a practical and efficient method for detecting adrenal burnout, allowing for tailored treatment plans aimed at restoring mineral balance and supporting overall health.

Are you ready to take control of your health and learn more about how HTMA can reveal hidden patterns affecting your energy and well-being? Subscribe to our newsletter for more insights on adrenal health, stress management, and mineral balance. Don’t miss out on practical tips and expert guidance to help you restore balance and vitality in your life. Sign up today and stay informed about the latest tools and techniques for optimizing your health!

Unlocking Thyroid Health: The Hidden Mineral Ratios You Need to Know

Wed, 30 Oct 2024 02:15:00 GMT

The thyroid is a small, butterfly-shaped gland located at the base of your neck, playing a critical role in regulating your body’s metabolism. Think of it as the thermostat of your body—it helps control how fast or slow your cells function. When your metabolism is too low, your brain initiates a hormonal response to "turn up the heat." When your metabolism is too high, thyroid hormones are deactivated to prevent overstimulation of the body.

The thyroid doesn’t operate in isolation. It communicates closely with your brain through a system called the Hypothalamic-Pituitary-Thyroid (HPT) axis. This network sends signals between the brain and the thyroid to maintain a balanced metabolism. When this system is working correctly, the thyroid helps keep your body’s processes—such as energy production, heart rate, and body temperature—in check.

What Is Hypo- and Hyperthyroidism?

A properly functioning thyroid responds effectively to changes in the body’s energy demands. But what happens when the thyroid becomes compromised? If the thyroid is impaired—due to stress, toxins, autoimmune damage, nutrient deficiencies, or other factors—every system in the body can be affected.

There are two main types of thyroid dysfunction: hypothyroidism and hyperthyroidism.

Hypothyroidism occurs when the thyroid doesn’t produce enough hormones, slowing down the metabolism. This can lead to symptoms like weight gain, fatigue, depression, and cold intolerance.

Hyperthyroidism occurs when the thyroid produces too many hormones, speeding up the metabolism. Symptoms include rapid weight loss, nervousness, excessive sweating, and heart palpitations.

Autoimmune diseases can also affect thyroid function. Hashimoto's thyroiditis often leads to hypothyroidism, while Graves' disease is a common cause of hyperthyroidism.

Thyroid Markers: A Detailed Look

A complete thyroid panel provides a more in-depth view of thyroid function beyond standard blood tests. Here are key markers to consider:

1. Thyroid Releasing Hormone (TRH): Produced by the hypothalamus in the brain, TRH signals the pituitary gland to release Thyroid Stimulating Hormone (TSH). If TRH is off, the entire thyroid hormone cascade may be disrupted.

2. Thyroid Stimulating Hormone (TSH): The standard marker in blood tests to assess thyroid function. High TSH suggests the thyroid isn’t responding to signals and needs more stimulation to produce hormones, while low TSH may indicate an overactive thyroid.

3. Total T4 and Total T3: These represent the total circulating thyroid hormones. T4 is the inactive form that the body converts into T3, the active form. These markers provide an overview of thyroid function.

4. Free T4 and Free T3: These measure the unbound hormones in the bloodstream that can signal the body’s cells. While total T4 and T3 indicate how much hormone is in the blood, the "free" levels show how much is available for use.

5. Thyroid Binding Globulin (TBG): This protein binds to thyroid hormones in the blood. Too much TBG can prevent free T4 and T3 from effectively signaling cells.

6. Thyroid Antibodies: Markers such as TPO, TG, and TSHR antibodies can identify autoimmune activity against the thyroid. Elevated antibodies often indicate the body is attacking the thyroid, sometimes before symptoms are apparent.

Beyond Blood Tests: The Calcium-Potassium (Ca/K) Ratio

While blood tests offer valuable insights, they don’t always tell the full story. This brings us to the calcium-potassium (Ca/K) ratio, a marker found in a Hair Tissue Mineral Analysis (HTMA) panel that acts as a "dashboard" for thyroid activity.

The ideal ratio is 4.2. When this ratio is off, it may suggest thyroid dysfunction—either underactive or overactive.

Calcium is regulated by thyroid hormones via calcitonin. When calcium levels are high, it often indicates the thyroid is underactive, leading to hypothyroid symptoms like weight gain, fatigue, and constipation.

Potassium plays a crucial role in how tissues respond to thyroid hormones. Low potassium levels can prevent normal thyroid hormone levels from entering cells effectively, causing symptoms of hypothyroidism, even if lab results appear normal.

High Ca/K Ratio: Signs of Cellular Hypothyroidism

An elevated Ca/K ratio indicates a sluggish thyroid. Symptoms might include:

Weight gain
Fatigue
Dry skin
Constipation

This imbalance suggests that potassium may be needed to support thyroid hormone activity. Copper toxicity may also contribute to thyroid dysfunction, especially if the Ca/K ratio climbs above 10, where copper toxicity becomes a more significant factor.

Low Ca/K Ratio: Signs of Cellular Hyperthyroidism

A low Ca/K ratio can signal hyperthyroidism, where the thyroid is overactive. Symptoms include:

Excessive sweating
Hyperactivity
Anxiety
Nervousness

It's important to recognize that this is a cellular process because it occurs at the cellular level. Some clients present these symptoms, and despite their doctors conducting thyroid tests through blood chemistry, the results often return normal. These clients leave feeling frustrated and still symptomatic. However, when we conduct hair tissue mineral testing, we often uncover significant findings.

Be cautious with calcium supplementation if you have a low Ca/K ratio, as too much calcium can slow down metabolism and worsen thyroid dysfunction symptoms.

It is important to work with a practitioner skilled in HTMA.

The HPA Axis and Its Impact on Thyroid Function

Thyroid health is closely linked to the Hypothalamic-Pituitary-Adrenal (HPA) axis, which regulates the body’s response to stress by releasing cortisol, the "stress hormone." A healthy HPA axis manages stress effectively, but chronic stress can lead to HPA dysfunction, sometimes referred to as “adrenal fatigue.”

When the body is under long-term stress, cortisol can interfere with the conversion of T4 (inactive thyroid hormone) into T3 (active thyroid hormone), exacerbating hypothyroid symptoms.

Hair Tissue Mineral Analysis (HTMA) assesses stress by evaluating mineral levels and ratios that are directly influenced by the body's response to stress. Chronic stress alters the balance of essential minerals, which HTMA can detect.

Conclusion: A Complete View of Thyroid Health

Understanding thyroid health requires more than just blood work. While blood tests provide a snapshot of hormone levels in circulation, they don’t always show how well those hormones are used by the body’s cells.

That’s where tools like the calcium-potassium (Ca/K) ratio from an HTMA come in. This ratio can offer additional insights beyond traditional blood tests. Whether you’re experiencing hypothyroidism or hyperthyroidism, considering both blood work and HTMA results will give you a fuller picture of what’s happening with your thyroid.

Don’t miss out on what’s coming next! If you’re serious about understanding your thyroid health and unlocking your body’s mineral balance, keep an eye on your inbox! Something huge is coming around Thanksgiving, and you won’t want to miss it—sign up for my newsletter to stay informed. Your thyroid health could be about to take a major turn for the better!

References

Thyroid Disease. Cleveland Clinic. https://my.clevelandclinic.org/health/diseases/8541-thyroid-disease

Jones, D. S., Bland, J. S., & Quinn, S. (2010). Textbook of Functional Medicine. Institute for Functional Medicine.

Gaby, A. R. (2017). Nutritional Medicine (2nd ed.). Fritz Perlberg Publishing.

Magnesium and Thyroid Health. Retrieved from: https://thyroidpharmacist.com/articles/new-studies-on-magnesium-and-thyroid-health/

Unlocking Hormonal Balance: How HTMA Mineral Ratios Influence Female Hormones

Tue, 22 Oct 2024 18:30:01 GMT

Female hormones play a vital role in overall health and wellbeing, influencing everything from mood and energy to reproductive health and metabolism. Imbalances in hormones like estrogen, progesterone, and cortisol can lead to various health issues, including mood swings, fatigue, weight gain, and more.

Hair Tissue Mineral Analysis (HTMA) offers valuable insight into how mineral levels and ratios in the body are connected to hormonal health.

In this post, we’ll explore how HTMA can provide a window into female hormonal balance by analyzing specific mineral ratios and their relation to key hormones.

1. Sodium to Potassium (Na/K) Ratio: The Vitality Ratio

The sodium to potassium (Na/K) ratio is often referred to as the “vitality ratio” because it plays a central role in overall health and energy levels. This ratio is a critical marker of adrenal function, which is closely linked to the production of hormones like cortisol and aldosterone. Cortisol is a stress hormone that, when imbalanced, can wreak havoc on female hormones, particularly estrogen and progesterone.

High Na/K Ratio: A high Na/K ratio suggests elevated adrenal activity, often due to chronic stress or inflammation. This can lead to an overproduction of cortisol, which, in turn, may suppress progesterone levels and contribute to estrogen dominance. Symptoms of estrogen dominance include weight gain, mood swings, irregular periods, and PMS.

Low Na/K Ratio: A low Na/K ratio, on the other hand, indicates adrenal burnout or exhaustion. When cortisol levels are depleted due to prolonged stress, it can lead to low progesterone, irregular menstrual cycles, and a higher risk of infertility. This imbalance may also cause fatigue, sugar cravings, and a weakened immune system.

In summary, the Na/K ratio reflects the balance between cortisol and other female hormones. Keeping this ratio in a healthy range is essential for maintaining hormonal balance and preventing estrogen dominance or progesterone deficiency.

2. Calcium to Potassium (Ca/K) Ratio: The Thyroid and Estrogen Connection

The calcium to potassium (Ca/K) ratio is often referred to as the “thyroid ratio,” as it reflects thyroid activity. The thyroid plays a crucial role in regulating metabolism and energy levels, but it also influences female hormones, particularly estrogen. An imbalance in thyroid function can lead to a domino effect on hormones, including estrogen and progesterone.

High Ca/K Ratio: A high Ca/K ratio is indicative of sluggish thyroid function, also known as hypothyroidism. This condition can lead to higher estrogen levels because the thyroid helps regulate estrogen metabolism. Hypothyroidism can also contribute to symptoms like weight gain, depression, and heavy or irregular periods, which are often linked to estrogen imbalances.

Low Ca/K Ratio: A low Ca/K ratio, on the other hand, suggests an overactive thyroid, or hyperthyroidism. This condition can cause lower estrogen levels, leading to symptoms such as light or absent periods, anxiety, and increased heart rate. Hyperthyroidism can also affect fertility by disrupting the delicate balance of estrogen and progesterone.

In women, maintaining a balanced Ca/K ratio is crucial for proper thyroid function, which directly impacts estrogen metabolism and overall hormonal health.

3. Calcium to Magnesium (Ca/Mg) Ratio: The Stress and Progesterone Balance

The calcium to magnesium (Ca/Mg) ratio is often called the “stress ratio,” as it reflects the body’s ability to handle stress. This ratio is particularly important for balancing the effects of estrogen and progesterone, two key female hormones that are sensitive to stress levels.

High Ca/Mg Ratio: A high Ca/Mg ratio suggests that the body is under stress, which can elevate cortisol levels and disrupt progesterone production. Low progesterone levels can lead to symptoms like irregular periods, PMS, anxiety, and even infertility. High stress levels can also contribute to estrogen dominance, worsening symptoms like bloating, mood swings, and fatigue.

Low Ca/Mg Ratio: A low Ca/Mg ratio indicates that magnesium levels are higher in relation to calcium. Magnesium is essential for relaxing the nervous system and supporting the production of progesterone. Women with low progesterone levels may benefit from increasing their magnesium intake to support hormonal balance.

The Ca/Mg ratio is a key indicator of how well a woman’s body is managing stress and, in turn, how well her progesterone and estrogen levels are balanced.

4. Zinc to Copper (Zn/Cu) Ratio: The Hormonal Regulator

The zinc copper (Zn/Cu) ratio is another important marker in HTMA, as it reflects the balance between two minerals that are crucial for hormonal regulation. Zinc supports the production of progesterone, while copper is closely linked to estrogen metabolism.

High Zn/Cu Ratio: A high Zn/Cu ratio indicates higher levels of zinc relative to copper, which can support progesterone production and help prevent estrogen dominance. Women with symptoms of low progesterone, such as irregular periods or PMS, may benefit from optimizing their zinc levels.

Low Zn/Cu Ratio: A low Zn/Cu ratio, on the other hand, suggests higher levels of copper relative to zinc. This imbalance is often associated with estrogen dominance, as copper is linked to increased estrogen activity. Symptoms of estrogen dominance, such as bloating, breast tenderness, and mood swings, are more likely to occur when the Zn/Cu ratio is out of balance.

Maintaining a healthy Zn/Cu ratio is essential for regulating the balance between estrogen and progesterone, ensuring proper reproductive health and hormonal harmony.

5. Phosphorus Levels and Hormonal Health

Phosphorus, though not part of a specific ratio, plays a crucial role in energy metabolism and hormone production. Low phosphorus levels can be an indicator of poor energy production and may reflect a state of hormonal burnout. Women experiencing chronic fatigue, irregular cycles, or hormonal imbalances may benefit from assessing their phosphorus levels through HTMA.

Conclusion: HTMA as a Tool for Female Hormonal Balance

Hair Tissue Mineral Analysis (HTMA) is a powerful tool for understanding the intricate relationship between minerals and female hormones. By analyzing key mineral ratios—such as sodium to potassium, calcium to potassium, calcium to magnesium, and zinc to copper—HTMA provides valuable insights into how the body’s mineral balance affects hormone production, stress management, and overall health.

Balancing these mineral ratios can help address common hormonal imbalances, such as estrogen dominance, low progesterone, thyroid dysfunction, and adrenal fatigue.

For women looking to optimize their hormonal health, HTMA offers a personalized approach to achieving balance and wellbeing.

To truly understand your body’s zinc levels and how they fit into your mineral landscape, I highly recommend getting an HTMA test. And here’s the exciting part — something special is on the horizon for the holidays, so make sure you’re signed up for my newsletter and keeping an eye on your inbox.

You won’t want to miss it!

Why Zinc Should Be on Your Health Radar: The Essential Mineral Explained

Tue, 15 Oct 2024 18:15:00 GMT

Let’s dive into something often overlooked — kind of like that missing piece of a jigsaw puzzle that you never seem to find.

I’m talking about Zinc.

In a world overflowing with buzzwords about “superfoods,” must-have vitamins, and the latest diet trends, there’s a quiet hero hiding in the wings: zinc.

This essential mineral often plays second fiddle to flashier nutrients, yet it’s a powerhouse when it comes to brain function and immune health. By the end of this, you might just find yourself as smitten with zinc as I am! ��

Why is Zinc So Deficient in Our World?

Depleted Soils: Imagine a garden that’s been overwatered but undernourished — that’s our soil today. Many global soils are lacking in zinc, failing to provide the essential minerals our crops need. It’s like trying to fill a swimming pool with a garden hose; it’s just not cutting it.

Hybrid Crops: Remember the days when fruits and vegetables were grown without all the frills? Today’s hybrid crops may be high-yield, but they’re often as nutritionally barren as a cardboard box.

Processed Foods: Eating processed food is like trying to fill a tank with fumes instead of gasoline. White flour, white rice, and sugary snacks strip away the good stuff, leaving you with a nutrient-deficient meal. And don’t get me started on table salt — it’s like adding water to a gourmet dish. Sea salt has a sprinkle of zinc; table salt? Hardly any.

Frozen Foods: Ever notice how that frozen broccoli stays so bright? It’s not just a miracle of modern food science; it’s a sign that something’s off. Chemicals like EDTA are used to maintain that fresh look, but they’re also robbing your food of essential nutrients like zinc. “Frozen but flavorless” might as well be its tagline.

Baby Alert: Did you know that many newborns come into the world with a zinc deficit? It’s like a ticket to a show that’s already sold out. During pregnancy, mothers prioritize zinc for their own needs, often leaving little for the baby.

Red Meat Rescue: If you’re forgoing red meat, you might be missing out on a rich source of zinc. Beef, pork, and lamb are your best bets. If you lean toward plant-based eating, you'll have to work a little harder to meet your zinc needs.

Stress Drains Zinc: Think of stress as a vacuum cleaner that sucks up your zinc faster than you can take a deep breath. And those little white spots on your nails? They’re not just decorative; they’re your body sending an urgent message that it’s craving more zinc.

Zinc’s High-Demand Seasons: There are times in life when your body screams for zinc — childhood, puberty, pregnancy, and old age are just a few. For instance, low zinc levels in teenage boys can be why they’re not towering over their peers; they’re busy directing zinc to develop other areas, if you catch my drift.

Best Way to Replace Zinc?

As always, start with an HTMA (Hair Tissue Mineral Analysis) to check where your zinc levels stand. This test is your guide, showing you both your current status and where you might be headed. Be cautious, though — taking too much zinc without knowing your baseline can throw everything else out of balance.

If you need a boost, I recommend oyster capsules for their rich zinc content. If oysters aren’t your thing, try forms like glycinate or gluconate, which are easier for your body to absorb.

14 Whole Food Sources of Zinc

If you want to amp up your zinc intake through food, here’s a handy list of top sources:

1. Lentils

2. Beef

3. Shiitake Mushrooms

4. Oatmeal

5. Pork Chops

6. Spinach

7. Chickpeas

8. Cashews

9. Hemp Seeds

10. Oysters

11. Firm Tofu

12. Pumpkin Seeds

13. Yogurt

14. Chicken

Why Zinc Matters So Much

So, why should we pay attention to zinc? It’s easy to overlook minerals when you’re inundated with health trends, but zinc is crucial for several reasons:

Immune System Champion: Zinc is vital for how our immune system fights off invaders, whether they’re colds or other health challenges. A deficiency means your body’s defenses are less prepared.

Cognitive Clarity: Zinc plays a key role in brain function and mood stability. If you’ve been feeling off or struggling with concentration, low zinc could be part of the puzzle.

Healing Factor: Zinc is essential for tissue growth and repair, making it crucial for healing wounds. When your body is low in zinc, recovery can slow down considerably.

Hormone Regulator: Zinc influences hormone balance, from thyroid health to insulin sensitivity. If you're dealing with hormonal issues, zinc may be an important part of the solution.

Stress and Zinc: A Balancing Act

In our fast-paced world, stress can deplete zinc reserves at an alarming rate. When stress levels rise, so do your adrenal demands for zinc. This can lead to fatigue, irritability, and digestive disturbances, creating a vicious cycle.

And yes, those white spots on your nails? They often signal a zinc deficiency linked to stress.

How to Keep Your Zinc Levels in Check

Stay proactive about your zinc levels, particularly during life phases that demand more. Regular testing through an HTMA can help you understand your zinc status, and remember — food sources can sometimes be a better option than supplements.

The Bottom Line: Don’t Underestimate Zinc

While zinc may not have the spotlight like some nutrients, its importance can’t be overstated. From supporting your immune system to maintaining hormonal balance, it plays a vital role in overall health.

Keep an eye on your zinc levels, especially during stressful times, and consider getting an HTMA test to get a clearer picture of your needs. Trust me — once you start prioritizing zinc, you’ll wonder why it took you so long!

Ready to Explore Your Zinc Status?

To truly understand your body’s zinc levels and how they fit into your mineral landscape, I highly recommend getting an HTMA test.

And here’s the exciting part — something special is on the horizon for the holidays, so make sure you’re signed up for my newsletter and keeping an eye on your inbox.

You won’t want to miss it! ��

The Nine Most Important Rules in HTMA Mineral Balancing by Dr. Paul Eck

HEIDITOY@HOTMAIL.COM (Heidi Toy) — Mon, 07 Oct 2024 17:45:00 GMT

Minerals are the key drivers of energy production in the human body.

The balance and interaction of these minerals within your tissues play a crucial role in shaping your physical and emotional well-being. By understanding and managing these fundamental aspects of human energy, you can significantly enhance both the vitality and quality of your life.

Dr. Paul Eck developed principles for Hair Tissue Mineral Analysis (HTMA) as a method for understanding how minerals and metals in the body affect health.

His "Nine Most Important Rules" in HTMA mineral balancing emphasize the complex relationships between minerals and their ratios, which are critical for maintaining balance and proper physiological function. Here are the nine rules based on his teachings:

1. Balance Key Mineral Ratios: More important than the actual mineral levels are the ratios between key minerals, such as sodium/potassium (Na/K), calcium/magnesium (Ca/Mg), calcium/potassium (Ca/K), and sodium/magnesium (Na/Mg). These ratios are critical indicators of metabolic function, adrenal health, and thyroid activity.

2. Understand Oxidation Types: Dr. Eck emphasized that people can be categorized into "fast" and "slow" oxidizers, which refers to how quickly their body burns through nutrients. The balance of minerals, particularly sodium and potassium, is used to determine a person’s oxidation rate, and mineral recommendations are adjusted accordingly.

3. Avoid Over-supplementation: It is crucial not to give excessive amounts of any one mineral because it can disrupt the balance of other minerals. For instance, giving too much calcium can suppress thyroid function or create a magnesium deficiency.

4. Restore Adrenal and Thyroid Function: Correcting imbalances in adrenal and thyroid function is fundamental. Sodium and potassium levels are used to assess adrenal health, while calcium and potassium levels are indicators of thyroid function. The goal is to normalize these functions through balancing mineral levels.

5. Address Toxic Metals: Toxic metals like lead, mercury, cadmium, and aluminum often interfere with mineral balance and health. Detoxification protocols must be carefully introduced after improving mineral status to avoid overburdening the body.

6. Support Elimination of Metals: Once mineral levels are better balanced, detoxification of heavy metals can begin more effectively. Nutrients such as zinc, sulfur, and vitamin C play essential roles in binding and removing these toxins.

7. Focus on Stress Handling: Mineral imbalances often result from stress, and they, in turn, worsen the body's ability to handle stress. The Na/K ratio is a key indicator of the body’s stress response. Normalizing this ratio can improve how well a person handles stress.

8. Understand Biochemical Individuality: Each person’s mineral needs are unique, and treatment must be tailored based on the specific results of their HTMA test. There is no one-size-fits-all approach in mineral balancing.

9. Retest and Adjust Regularly: The body’s mineral levels and ratios change over time, especially as health improves or environmental conditions change. Regular HTMA testing allows for adjustments in the mineral balancing protocol to ensure continued progress. We suggest that the Slow Oxidizer retest every 3 months and the Fast Oxidizer every 2 months.

Dr. Paul Eck's approach is holistic, addressing the body's mineral needs not just by supplementation but through a nuanced understanding of how these elements work in relation to each other, helping to support overall health.

Foods To Support Glutathione

Sat, 14 Sep 2024 16:45:00 GMT

Avocado

Avocado is one of the best sources of glutathione, a powerful antioxidant that helps protect cells from damage caused by free radicals. It also contains healthy fats, fiber, and other essential nutrients that support overall health.

2. Spinach

Spinach is a nutrient-dense leafy green that is rich in glutathione. It is also a good source of vitamins A, C, and K, as well as iron, calcium, and other important minerals.

3. Asparagus

Asparagus is a delicious and nutritious vegetable that is high in glutathione. It is also a good source of fiber, folate, and vitamins A, C, and K.

4. Broccoli

Broccoli is a cruciferous vegetable that is packed with nutrients, including glutathione. It is also a good source of fiber, vitamins C and K, and other important minerals.

5. Garlic

Garlic is a flavorful herb that is known for its many health benefits. It is also a good source of glutathione, as well as other antioxidants and anti-inflammatory compounds.

6. Walnuts

Walnuts are a delicious and nutritious nut that is high in glutathione. They are also a good source of healthy fats, fiber, and other essential nutrients.

7. Tomatoes

Tomatoes are a versatile fruit that is rich in glutathione. They are also a good source of vitamins A and C, as well as other important minerals.

8. Watermelon

Watermelon is a refreshing and hydrating fruit that is high in glutathione. It is also a good source of vitamins A and C, as well as other important nutrients.

9. Grapefruit

Grapefruit is a citrus fruit that is high in glutathione. It is also a good source of vitamins A and C, as well as other important minerals.

10. Turmeric

Turmeric is a spice that is known for its anti-inflammatory and antioxidant properties. It is also a good source of glutathione, as well as other important nutrients.

Sugar: How Bad is Bad? Part 4: Sugar Screws Up Your Thyroid

HEIDITOY@HOTMAIL.COM (Heidi Toy) — Fri, 30 Aug 2024 17:00:03 GMT

The thyroid gland produces hormones that help regulate many different processes in the body from metabolic rate to heart and digestive function. The hormones secreted by the thyroid also assist with muscle control, brain development, mood, and bone maintenance. When sugar hits the body, it can cause dysglycemia, throwing the blood sugar pendulum too far one direction (hyper or hypoglycemia), and thus impacting thyroid.

Hyperglycemia is defined as too much glucose in the bloodstream, usually caused from over-eating sugar and processed foods (i.e. a high carbohydrate diet). Insulin, produced by the pancreas, moves the excess glucose out of the bloodstream and into the cells so the body’s mitochondria can convert it into energy. While sugar and carbohydrates do provide quick energy, it isn’t sustainable. That’s why when we eat carbs, we feel hungry shortly after and want more (see the blog post on “Embrace the Fat” to learn more. Kindling carbs/fat logs - will be made in canva and be a pinterest share).

When hyperglycemia occurs too often, the cells can’t keep up and they stop listening to the chemical messenger (insulin). This causes the pancreas to make more insulin, a cyclical pattern that eventually leads to insulin resistance, metabolic syndrome, and type 2 diabetes [1]. Then the thyroid kicks into gear, releasing hormones so the gut can attempt to absorb the extra insulin [2]. With repeated hyperglycemic episodes and insulin surges, the thyroid gland becomes overworked and starts to break down. Destruction of the thyroid gland decreases thyroid hormone output and can cause autoimmune thyroid.

A diet high in sugar causes rapid blood sugar spikes, and with that comes rapid blood sugar crashes, better known as hypoglycemia. In a body with a well-balanced diet (enough healthy fats and protein along with complex carbs), blood sugar levels drop gradually. During this process, the pancreas produces a hormone called glucagon, which assists in returning insulin back into the bloodstream. However, if the diet is high in sugar and levels drop too low too fast, glucagon cannot work fast enough and the body sees this as a fight or flight situation. Now the adrenal glands get involved and flood the system with cortisol and epinephrine. Here cortisol acts as glucocorticosteroid hormone to assist the real glucagon in returning insulin levels to normal.

If hypoglycemia occurs too often, the excess cortisol (acting as glucagon) can suppress the pituitary gland’s function. When the pituitary gland gets bogged down, it can no longer produce enough or any TSH (thyroid stimulating hormone). Without TSH, the thyroid cannot produce thyroxine (T4) causing complications throughout the body such as increased heart rate, slowed digestion, suppressed growth hormone, and fertility issues due to suppressed sex hormones. All of this can throw the body into HPA-D

Hyper and hypoglycemia due to high sugar diets wreak havoc on many of the body’s systems. Some of them can recover over time, but when the thyroid starts to shut down... there’s no coming back from that. Once you start taking medication to regulate your thyroid, you have to be on those pills for the rest of your life. Is that really what you want for your health?

Stay away from the sugar. It should be a treat, not a lifestyle. It’s okay in small doses every now and then, but don’t make a habit of eating it every day or multiple times a day. Your body is worth more than that.

Sugar is bad.

https://www.ncbi.nlm.nih.gov/pubmed/16530289

https://www.hindawi.com/journals/jtr/2011/439463/

Sugar: How Bad is Bad? Part 3: The Science of Sugar’s Effect on the Body

HEIDITOY@HOTMAIL.COM (Heidi Toy) — Wed, 14 Aug 2024 16:45:00 GMT

This is a subtitle for your new post

It is the job of the adrenal glands to keep us steady in the face of stress, whether it’s trouble on the job, death of a loved one, the stress of a lingering chronic infection, or the crisis of an automobile accident. But it’s fairly easy for those adrenals to get overloaded and fatigued. It is estimated that almost all of us suffer from HPA-D (formerly known as adrenal fatigue) at some point in our lifetimes (see my blog on HPA-D vs. Adrenal Fatigue) .

Hypothalamic Pituitary Adrenal axis Dysregulation, HPA-D for short, is the chronic activation of the body’s stress-response system. If the HPA axis is constantly in overdrive, the body’s cells, tissues and organ systems become resilient to changes in physiological needs (stress) and the metabolic reserve is depleted.

I find in my clinic that there are three reasons a person has HPA-D: emotional stress, dietary stress, and pain/hidden inflammation. Sugar and processed foods are major contributors to two of these three. If you’ve been reading along with this four-part series, you have learned that sugar really does a number on our hormones.

The adrenal glands, a major part of the HPA axis, are in charge of maintaining the correct ratio of hormones throughout the body, especially cortisol (the stress hormone). In small quantities, cortisol speeds tissue repair. In larger quantities, it depresses your body’s immune defense system. In a perfect world, our adrenals should only produce extra cortisol in a flight or fight scenario (running from a saber tooth tiger, to be extreme). Sugar and processed foods, however, trick the body into thinking it’s in trouble (stress) so it produces cortisol to compensate. This creates a roller coaster requiring the adrenal glands to fire each time sugar is consumed in order to manage blood sugar drops.

Sugar is also highly inflammatory, causing damage to every cell in the body. It forms a sticky coating over many cells (glycation), causing an inability for the body to recognize insulin because too many cells “look” like insulin. The body doesn’t know which to process and, in all truth, starts to freak out. Thus insulin resistance is created--a condition in which you have both elevated blood sugar and elevated insulin production.

People with insulin resistance tend to be chronic snackers who eat sugar for pleasure. They often crave sweets and must have dessert after every meal. Symptoms of insulin resistance include fatigue (very common after every meal), depression, and infertility. Weight gain also a symptom as excess sugar is stored as fat.

Blood sugar dysregulation and insulin resistance are primary causes of many diseases. Advanced glycation end products (AGEs) are created when glycated proteins begin to harden. If AGEs bind with collagen inside a joint, arthritis is developed and can sometimes lead to the need for amputations of the lower extremities. AGEs can also clog smaller capillaries inside a cornea and cause blindness. This is why some diabetics lose their eyesight. AGEs also bind to nerve receptor sites in the brain, creating a link between sugar consumption and Alzheimer’s. In fact, some are starting to call Alzheimer’s diabetes type 3.

Likewise, sugar is hard on your heart. If glycation starts on the inside of arteries or blood vessels in the heart, the process injures walls and blocks the function of the immune system, preventing white blood cells from getting in. The immune system then beefs up its inflammation response, but inflammation inside the arteries is bad--it opens the door to heart disease. Over-consumption of sugar is turning out to be more important to heart disease than cholesterol.

The science behind the reasoning might be heavy, but so are the consequences of eating too much sugar (and processed foods). Sugar is bad.

Sugar: How Bad is Bad? Part 2: Hyperglycemia, Metabolic Syndrome, Insulin Resistance, and Type II Diabetes

HEIDITOY@HOTMAIL.COM (Heidi Toy) — Tue, 30 Jul 2024 17:00:01 GMT

Being "hangry" is a a blood sugar handling thing

Eating refined carbohydrates and sugar every day (riding the blood sugar rollercoaster nonstop), leads to a condition where insulin can no longer keep blood sugar levels stable. In fact, blood sugar levels are typically low because now when they drop, the pancreas struggles to get them back up. This state is called hypoglycemia. Hypoglycemic people typically get shaky and irritable if they miss a meal, and have an insistent hunger that must be fed NOW. You might use caffeine or nicotine to suppress sugar cravings. You might eat sweets instead of balanced meals. Symptoms of hypoglycemia can include mental sluggishness, insomnia, irritability, inability to complete routine tasks, blurry vision, and even seizures.

The adrenal glands kick in and send cortisol to the rescue. Cortisol breaks down muscle tissue in order to get what it needs to increase blood sugar levels. But cortisol is something of an emergency hormone, meant to help us make it through stressful events. It is not really designed to constantly be handling blood sugar levels. Cortisol surges naturally give us an urge to refuel (eat), so if you are experiencing blood sugar handling issues due to poor diet, weight gain can occur.

Too much cortisol and the world starts to look competitive to the body–a place of win-lose, or fight-or-flight. We tend to call that a Type A person, but it can also be a person in a constant state of stress. Too much need for cortisol wears out the adrenal gland–what we call HPA-D (formerly known as adrenal fatigue).

Back in the caveman days, cortisol and adrenaline saved us in emergencies. If a big animal was coming at him and he needed to run away, adrenaline increased his heart rate and blood pressure, lending to almost superhuman strength to run far and fast. Caveman was in motion, and he used up that burst of sugar. But today, a dinner of spaghetti followed by a slice of cake can be recognized by the body as “an emergency.” We don’t burn it off because we are not in motion--we are sitting down, enjoying a nice glass of wine at the restaurant.

When it comes to sugar dysregulation, hypoglycemia is the first step. Hypoglycemia gives us circulatory problems, peripheral neuropathies, high triglycerides, high LDL, and more weight stored as belly fat. Belly fat isn’t just a matter of its cosmetic appearance. It is dysfunctional tissue sending dysfunctional messages that contribute to obesity, diabetes, and heart disease.

Chronic hypoglycemia can lead to metabolic syndrome. Metabolic syndrome is defined by the following risk factors:

Abdominal obesity
High cholesterol and triglycerides
High blood pressure
Insulin resistance
The tendency to form blood clots
Inflammation

Chronic hypoglycemia is caused by eating too many carbohydrates. Therefore, metabolic syndrome could easily be called “excess carbohydrate disease.” In fact, some researchers have gone as far as defining metabolic syndrome as “those physiologic markers that respond to a reduction in dietary carbohydrate” [1].

Continued consumption of sugar, and the chronic demand for high levels of insulin that goes along with it, will eventually wear out the pancreas, such that the body can no longer produce insulin at all (insulin resistance). This is adult-onset diabetes, or what is called type 2 diabetes.

Never before in the history of mankind have we had such a constant need to lower blood sugar. This is why the CDC projects that 1 in 3 children born in 2000 will develop type 2 diabetes. If this shocks you, it really shouldn’t. When you leave the house, it’s not hard to physically see where our world is headed in terms of health.

In summary: Sugar causes hyperglycemia. Chronic hyperglycemia causes metabolic syndrome. The metabolic syndrome causes insulin resistance. Insulin resistance causes type 2 diabetes.

Sugar is bad.

Stay tuned for the science behind the reasoning.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2359752/?tool=pubmed

Sugar: How Bad is Bad? Part 1: It’s Bad

HEIDITOY@HOTMAIL.COM (Heidi Toy) — Sun, 14 Jul 2024 17:00:00 GMT

Just to get this party started, here are a few facts taken from The Lancet (12/13/2012) for you to “digest”:
Two-thirds of American are overweight or obese

The CDC projects that 1 in 3 children born in 2000 will develop type 2 diabetes

Obesity is now a greater global health crisis than hunger

What’s going on here?

Answer: we eat way too much sugar.

In 1821, the average American ate about 10 pounds of sugar a year, much of it molasses. Today, it’s about 150 pounds, much of it high fructose corn syrup (HFCS) [1]. We have a river of refined sugar rushing through us (sodas, sugary yogurt, and cereals and other starchy carbs that turn into sugar). It’s not hard to see why we have so many health problems today.

Mother Nature did not design us to run on sugar. She built us for the nomadic lifestyle, moving around a lot every day. She figured our biggest need would be to raise our blood sugar levels to give us energy for all that movement. So she gave us three hormones to raise blood sugar, and only one hormone to lower it. That one hormone, insulin, gets overused and worn out.

What does that look like in the body?

You eat a slice of cake. Your body sees that sugar bomb as an emergency and releases as much insulin as it can pronto to bring your blood sugar level back down to normal. However, it tends to overestimate the emergency and your blood sugar level drops a bit too much. So now you feel bad, you’re crashing, and your brain tells you, “Hey, eat a cookie!” At the same time, your body pumps out other hormones to also help raise your blood sugar. You eat the cookie, your blood sugar levels spike, and your body senses another emergency. More insulin. Another crash. This is the blood sugar rollercoaster many people ride daily. (Natalie we need to figure out how to insert an image for this roller coaster just a sidebar)

Here’s the other nasty piece: once your cells have all the sugar they need for energy, but you are still eating more sugar, insulin takes that sugar out of your bloodstream and sends it to the liver, where it is converted to body fat and stored. Voila – you gain weight.

The long short of it: sugar makes us fat. Sugar is bad.

https://www.dhhs.nh.gov/dphs/nhp/documents/sugar.pdf

Unraveling Histamine Intolerance: A Personal Journey and Insights

Tue, 18 Jun 2024 23:02:52 GMT

Have you ever felt your cheeks flush crimson after a sip of wine?

Or experienced sudden discomfort after a seemingly harmless meal?

Histamine overload, I realized, felt like filling a cup of water—one drip at a time. And when that cup overflows, even a drop can trigger a cascade of reactions. This revelation came to me long before my days as a functional medicine practitioner. Back then, I was clueless about the why's and how's. But now, armed with insight, I've discovered the keys to managing histamine intolerance.

What are Histamines?

Histamine, an integral part of our immune response, acts as a regulator in our gut and as a neurotransmitter in various bodily systems. However, when its levels go awry, it can wreak havoc on our well-being.

Histamine is a biogenic amine that plays a vital role in the body's immune system, regulating physiological function in the gut, and acting as a neurotransmitter. It is stored in mast cells and basophils and is released as part of the body's response to foreign pathogens. In the immune system, histamine contributes to inflammation and helps mediate hypersensitivity reactions, such as allergies, by increasing the permeability of blood vessels, allowing white blood cells to access and attack the invading substance.

Histamine Intolerance:

My journey with histamine intolerance taught me that it's not just about what we eat—it's about how our bodies process it. An overload of histamines, due to slower clearance or imbalance, can lead to a myriad of symptoms that impact both body and mind.

Understanding histamine intolerance involves recognizing the complex relationship between our diet and our body's ability to break down histamine. It isn't merely the consumption of high-histamine foods that causes issues; it's also how efficiently our body can metabolize and clear histamine from our system. When histamine accumulates, either due to excessive intake or impaired breakdown, it can trigger a wide range of symptoms.

Symptoms of High Histamines:

From the subtle itchiness to the debilitating headaches, the symptoms of histamine intolerance mimic those of allergies, making it challenging to discern.

Histamine intolerance manifests through a variety of symptoms that can easily be mistaken for allergic reactions. The subtle itchiness that many experience can escalate to more severe skin issues like hives and rashes, often leading individuals to believe they are having an allergic response to something in their environment. However, the root cause is an overload of histamine in the body, which can be due to dietary intake or an impaired ability to break down histamine.

Debilitating headaches are another common symptom of histamine intolerance. These headaches can be intense and persistent, resembling migraines, and are often accompanied by other symptoms like nasal congestion, watery eyes, and sneezing, further blurring the line between histamine intolerance and typical allergic reactions.

Gastrointestinal issues such as bloating, stomach cramps, and diarrhea are also prevalent among those with histamine intolerance. These symptoms can lead to discomfort and disruption in daily life, making it difficult to identify histamine intolerance without considering the broader pattern of symptoms.

Additionally, respiratory symptoms, including asthma-like conditions and shortness of breath, can occur. These symptoms, combined with cardiovascular issues such as dizziness and irregular heartbeats, create a complex clinical picture that is challenging to diagnose correctly.

In essence, the overlapping nature of histamine intolerance symptoms with those of allergies underscores the difficulty in discerning between the two.

Causes of Histamine Intolerance:

Understanding the root causes of histamine intolerance—be it gut issues, enzyme deficiencies, or dietary triggers—is pivotal in managing this condition effectively.

Recognizing the underlying factors contributing to histamine intolerance is crucial for effective management. Gut issues, such as an imbalance in gut flora or intestinal permeability, can significantly impact the body’s ability to process histamine. A healthy gut is essential for breaking down histamine properly, and any disruption in gut health can lead to an overload of this compound, triggering various symptoms.

Enzyme deficiencies, particularly in diamine oxidase (DAO) and histamine-N-methyltransferase (HNMT), are also key contributors to histamine intolerance. DAO is responsible for degrading histamine in the digestive tract, while HNMT breaks it down in the central nervous system. A deficiency in either of these enzymes can result in the accumulation of histamine, leading to symptoms that mimic allergic reactions.

Dietary triggers play a significant role as well. Certain foods are naturally high in histamine, while others can prompt the release of histamine within the body. Understanding these dietary triggers and managing intake is essential for those dealing with histamine intolerance.

Foods to Pay Attention to For the Histamine Intolerant:

Navigating the minefield of histamine-rich foods requires vigilance and awareness. From fermented delights to everyday staples like cheese and citrus fruits, the list is extensive.

Being aware of histamine-rich foods is crucial for those managing histamine intolerance. Fermented foods, such as sauerkraut, kimchi, and yogurt, are well-known for their high histamine content. These foods, while healthy for many, can trigger adverse reactions in individuals with histamine intolerance.

Everyday staples like cheese, especially aged varieties such as cheddar, blue cheese, and Parmesan, are also significant sources of histamine. These cheeses undergo fermentation and aging processes that increase their histamine levels, making them potential triggers for symptoms.

Citrus fruits, although not high in histamine themselves, can stimulate the release of histamine in the body. Oranges, lemons, limes, and grapefruits are common culprits that can exacerbate histamine intolerance symptoms.

Other foods to be cautious about include certain types of fish, especially those that are canned, smoked, or salted, such as tuna, mackerel, and sardines. These fish have higher histamine levels due to processing methods. Additionally, processed meats like sausages and salami, along with alcohol and vinegar, contribute to the histamine load.

Understanding and managing these dietary triggers involves careful planning and vigilance. It requires reading food labels, being mindful of ingredients, and sometimes avoiding certain foods altogether. For those with histamine intolerance, this awareness and caution are essential in maintaining well-being and preventing uncomfortable symptoms.

Treating Histamine Intolerance Naturally:

My journey towards relief involved a holistic approach—embracing dietary changes, supplementing with digestive enzymes, and exploring natural remedies like forskolin and quercetin.

Achieving relief from histamine intolerance required a comprehensive strategy that addressed various aspects of my lifestyle and health. Dietary changes were a fundamental part of this process. I had to meticulously identify and eliminate high-histamine foods from my diet, opting instead for fresh, low-histamine alternatives. This dietary adjustment was crucial in reducing my overall histamine load and alleviating symptoms.

In addition to dietary modifications, supplementing with digestive enzymes played a significant role in my management plan. Enzymes like diamine oxidase (DAO) helped break down histamine in my digestive tract, preventing it from accumulating and causing discomfort. These supplements provided essential support, especially when I encountered unavoidable histamine-rich foods.

Exploring natural remedies also became a key component of my holistic approach. Forskolin, a plant extract known for its anti-inflammatory properties, helped modulate my body's histamine response. Similarly, quercetin, a natural flavonoid found in many fruits and vegetables, acted as a powerful antioxidant and mast cell stabilizer, reducing the release of histamine and other inflammatory mediators.

By integrating these strategies—dietary changes, enzyme supplementation, and natural remedies—I was able to manage my histamine intolerance more effectively. This holistic approach not only provided symptom relief but also improved my overall well-being, allowing me to navigate my condition with greater confidence and ease.

All in All

Histamine intolerance is not just a professional pursuit for me—it's a journey I've walked myself. By sharing my insights and experiences, I hope to empower others to navigate their own path to relief, armed with knowledge and resilience. Remember, consulting with a healthcare professional, especially one well-versed in functional medicine, can provide invaluable support on this journey.

Unraveling the Complexities of Pancreatic Enzyme Deficiency

Sat, 18 May 2024 14:00:00 GMT

Pancreatic enzyme deficiency, now formally recognized as pancreatic exocrine insufficiency, has emerged as a notable health issue, marked by the body's incapacity to produce adequate pancreatic enzymes for digestion.

Pancreatic enzyme deficiency can manifest in various symptoms, including:

Digestive discomfort: Individuals may experience abdominal pain, cramping, or discomfort, particularly after meals.
Difficulty digesting certain foods: There may be challenges in digesting high-fiber or fatty foods, leading to bloating, gas, and indigestion.
Floating stools: Stools may appear bulky, greasy, and float in the toilet due to inadequate digestion and absorption of fats.
Nutrient deficiencies: Malabsorption of nutrients, particularly fat-soluble vitamins like A, D, E, and K, can lead to deficiencies and related health issues.
Weight loss: Inadequate absorption of nutrients can result in unintended weight loss or difficulty maintaining a healthy weight.
Chronic diarrhea or loose stools: Poor digestion and absorption of nutrients may lead to frequent or chronic diarrhea and loose stools.
Weakness and fatigue: Nutrient deficiencies and digestive issues can contribute to overall weakness, fatigue, and a lack of energy.
Foul-smelling stools: Unabsorbed fats can cause stools to have a strong, foul odor.

Overall this deficiency presents an array of symptoms, from digestive distress to compromised nutrient absorption, warranting closer attention and proactive management.

Identifying pancreatic enzyme deficiency entails keen observation of subtle indicators, such as struggles with roughage and fiber digestion, coupled with persistent discomfort in the left ribcage post-meals. Addressing this deficiency typically involves supplementation with pancreatic enzymes, offering relief from symptoms like floating stools, indigestion, and bloating. It also begs the question WHY? Because knowing why is the at the heart of functional nutrition therapy, it's also where the fix is.

Understanding the underlying causes of pancreatic enzyme deficiency is pivotal for effective treatment.

Three primary factors contribute to its onset:

1. Hypochlorhydria: Beginning with a "north to south" approach, rectifying low stomach acid levels often resolves pancreatic enzyme deficiency. By optimizing gastric acid production, the digestive process can regain efficiency, potentially reducing the reliance on enzyme supplements.

2. Chronic hyperinsulinemia: Prolonged fluctuations in blood sugar levels and recurrent insulin surges can strain the pancreas, culminating in enzyme deficiencies. Managing conditions such as diabetes and metabolic syndrome can alleviate this strain on pancreatic function, potentially obviating the need for enzyme supplementation.

3. Gut inflammation: Inflammatory processes in the gastrointestinal tract may prompt the release of pancreatic enzymes as a protective measure. Chronic inflammatory disorders, including intestinal autoimmune conditions or infections, may necessitate ongoing enzyme supplementation to manage inflammation and uphold digestive well-being.

However, it's crucial to recognize that relying solely on pancreatic enzymes for life is not a sustainable solution. Addressing the root causes of pancreatic enzyme deficiency through holistic interventions is imperative. By identifying and remedying factors like hypochlorhydria, chronic hyperinsulinemia, and gut inflammation, healthcare providers can foster optimal pancreatic function and alleviate the associated symptoms.

In conclusion, comprehending the intricacies of pancreatic enzyme deficiency sheds light on its significance in digestive health and overall wellness. By unraveling the underlying contributors to this condition and implementing targeted interventions, individuals can find relief from digestive discomfort and enhance their quality of life.

Interested in getting a comprehensive assessment of your digestive health? Let's take a functional "north to south" approach to explore and address any issues you may be experiencing. Sign up for a free discovery session to learn more about my process and how it can benefit you. Reach out today to schedule your session and take the first step toward optimizing your digestive well-being!

The Gallbladder: The Most Overlooked Organ in Functional Medicine

Wed, 17 Apr 2024 19:18:04 GMT

Let's delve into the often overlooked world of the gallbladder. You see, digestion is like a journey from north to south in our bodies, and the gallbladder plays a crucial role in this journey. When a functional medicine workup is done properly, this vital organ cannot be ignored. Why? Because you simply cannot fix gut issues if there's a problem with the gallbladder.

Imagine this: You have the common bile duct and the cystic duct, both playing important roles in storing and releasing bile, a key player in fat digestion. Even after gallbladder removal, the cystic duct steps up to the plate, taking on some of the gallbladder's duties. So, even if someone says, "My gallbladder is gone, so I can't have gallbladder problems," it's not entirely true. Issues with the cystic duct or bile release can still cause trouble.

Now, let's talk about bile salts, those unsung heroes of digestion. They not only break down fats but also regulate the gut microbiome and support immune function. Without proper bile release, digestion suffers, and so does overall health. That's why issues with the gallbladder can lead to significant gut problems, affecting everything from fat absorption to gut inflammation.

Gallbladder problems are more common than you might think, with gallstones affecting 10-20% of Americans. Yet, they often go unnoticed, leading to unnecessary surgeries and ongoing digestive issues. This is where the 5R program, which focuses on gut health, falls short. It doesn't address gallbladder issues, leaving a crucial piece of the puzzle unresolved.

Now, let's talk about sludgy gallstones. This precursor to gallstones can cause symptoms like bloating, abdominal pain, and digestive discomfort. Even silent gallstones can disrupt digestion and increase the risk of gallbladder cancer.

But here's the kicker: Gallbladder issues create a vicious cycle, disrupting the gut microbiome and leading to more sludge formation. Without addressing the root cause, gut health will continue to suffer.

In conclusion, restoring healthy gut function requires addressing gallbladder issues. Without proper bile release, digestion falters, and gut health deteriorates. So, if you're struggling with digestive issues, don't overlook the gallbladder. It may hold the key to restoring your gut and overall well-being.

And speaking from over two decades of experience in ultrasound and witnessing numerous gallbladder removals due to conventional medicine's lack of alternative solutions, I can confidently say there's a better way. Interested in getting a comprehensive assessment of your digestive health? Let's take a functional "north to south" approach to explore and address any issues you may be experiencing. Sign up for a free discovery session to learn more about my process and how it can benefit you.

Reach out today to schedule your free discovery health session and take the first step toward optimizing your digestive well-being!

Exploring the Intricate Relationship Between Estrogen and Copper in the Body

Mon, 25 Mar 2024 17:45:00 GMT

One of the most intriguing dynamics within the body, in my opinion, revolves around the symbiotic relationship between estrogen and copper.

Imagine estrogen and copper as inseparable allies, forever intertwined in a dance of influence. They function as synergists, meaning that when one surges, the other invariably follows suit. It's a harmonious, yet complex connection that underscores their profound impact on our health.

When copper levels become dysregulated within the body, a cascade of effects ensues. Initially accumulating in the liver, copper disrupts the detoxification process of estrogen, leading to a surge in estrogen levels. This creates a feedback loop wherein elevated estrogen further enhances copper absorption from the digestive tract, exacerbating the imbalance.

As copper continues to accumulate, it impairs liver function, hindering the production of ceruloplasmin—the primary copper transport protein. This sets off a vicious cycle, perpetuating the buildup of copper within the liver. Eventually, this excess copper begins to infiltrate the brain, laying the groundwork for a myriad of mental health issues ranging from irritation and anxiety to depression and, in severe cases, schizophrenia.

The link between estrogen and copper extends beyond their direct interaction. Elevated copper levels can disrupt the balance of other essential minerals within the body, such as zinc, calcium, magnesium, and sodium. This imbalance can trigger a host of secondary health complications, including soft tissue calcification, magnesium depletion, and sodium elevation.

But what about contraceptive methods like the copper IUD, touted as hormone-free alternatives? While technically devoid of synthetic hormones, the copper IUD still poses risks due to its potential to elevate estrogen levels indirectly.

Female clients with a history of hormonal birth control usage are particularly susceptible to copper-related issues, often experiencing symptoms years or even decades after discontinuation. This delayed onset underscores the importance of vigilance and proactive management in addressing hidden copper dysregulation.

Hair Tissue Mineral Analysis emerges as a valuable tool for assessing copper levels, offering insights into the body's readiness for detoxification. However, navigating this process requires a delicate balance of patience and strategy. Focusing on the equilibrium of primary minerals—calcium, magnesium, sodium, and potassium—lays the groundwork for effective detoxification once copper is primed for release.

Caution is paramount when addressing copper imbalances. Attempting to forcibly eliminate copper from the body can trigger a phenomenon known as Copper Dump Syndrome, characterized by a rapid influx of copper into the bloodstream and a host of distressing symptoms.

My own journey with mineral balancing serves as a cautionary tale. Following advice from a practitioner, I embarked on a regimen of copper-antagonizing supplements without adequate potassium support. The repercussions were severe—intense fatigue, anxiety, and insomnia overshadowed my life, marking one of the most challenging periods I've faced.

In hindsight, it's evident that the delicate dance of estrogen and copper requires a nuanced approach—one that prioritizes patience, understanding, and above all, respect for the body's innate wisdom. As we navigate the intricacies of mineral balance and hormonal harmony, let us heed the lessons learned from experience and embrace a journey of holistic healing and vitality.

Unlocking the Power of Minerals: Their Hidden Impact on Thyroid Health, Hormonal Balance, and Fatigue

Mon, 11 Mar 2024 17:45:00 GMT

Embarking on a healing journey often involves navigating a labyrinth of factors, from hormonal imbalances to thyroid issues. In my personal quest to address estrogen dominance and hypothyroidism, I encountered a significant oversight that hindered my progress – the impact of minerals on my overall well-being. Despite rigorous lab testing and targeted interventions, the elusive breakthrough remained, leaving me frustrated and uncertain about my hormonal future.

The Mineral Missing Link:

It wasn't until I delved into the intricate world of minerals that the missing puzzle piece emerged. My thyroid function, progesterone production, and even digestion were intricately linked to my mineral status. The revelation brought clarity to my struggles, highlighting the importance of establishing a robust mineral foundation before diving into advanced protocols.

1. Thyroid Function:

Minerals play a pivotal role in supporting thyroid health. Key elements like iodine, selenium, and zinc are crucial for the synthesis of thyroid hormones. In my earlier oversight, I failed to recognize that a deficiency in these minerals could compromise the effectiveness of any thyroid-focused interventions.

2. Progesterone Production:

Mineral balance contributes significantly to hormonal harmony, especially in the case of progesterone. Adequate levels of magnesium and zinc are essential for supporting the body's ability to produce progesterone. Without addressing these mineral imbalances, my attempts to rectify estrogen dominance were like building on an unstable foundation.

3. Digestive Health:

Optimal mineral levels are vital for maintaining a healthy digestive system. I realized that deficiencies in minerals like magnesium and zinc were affecting my gut function, hindering nutrient absorption, and perpetuating a cycle of imbalance. Restoring these minerals became a priority for fostering digestive well-being.

Building a Solid Foundation:

My journey taught me the importance of prioritizing minerals as the foundation of any healing protocol. Instead of jumping into complex interventions, addressing mineral imbalances first could have saved me considerable time, energy, and financial resources. Here's how you can focus on minerals to enhance your healing journey:

A. Comprehensive Testing:

Invest in comprehensive mineral testing to identify deficiencies or imbalances. Understanding your individual mineral profile allows for targeted interventions tailored to your specific needs.

B. Nutrient-Dense Diet:

Embrace a nutrient-dense diet rich in minerals. Incorporate foods like leafy greens, nuts, seeds, and seafood to naturally boost your mineral intake. A well-rounded diet lays the groundwork for mineral sufficiency.

C. Supplementation:

Consider targeted supplementation based on your test results and dietary choices. This approach ensures a balanced intake of essential minerals, supporting various bodily functions.

D. Stress Management:

Recognize the impact of stress on mineral depletion. Implement stress management techniques like mindfulness, somatic exercise, prayer, or deep-breathing exercises to preserve your mineral reserves.

The pivotal role of minerals in thyroid health, hormonal balance, and overall well-being cannot be overstated. My journey illuminated the significance of establishing a solid mineral foundation before delving into intricate healing strategies. By prioritizing minerals, you empower your body to function optimally, setting the stage for lasting healing and well-being. Let minerals be your guide on the path to vibrant health, unlocking the secrets to thyroid harmony, hormonal balance, and fatigue-free living.

A great way to get started on your mineral healing journey is having your own hair tissue mineral analysis (HTMA) lab test run. Get your HTMA Today .

Unveiling the Truth Behind Birth Control: What Your Doctor Didn't Mention

Sun, 25 Feb 2024 16:45:00 GMT

If you're like many women, your introduction to hormonal birth control might have been swift and lacking in detail. Your doctor may have touted its ability to address a myriad of issues, from hormonal acne to mood swings, PCOS, and painful periods. It seemed like a simple solution at the time.

However, what many doctors fail to fully disclose is that birth control often merely masks these symptoms, sometimes even exacerbating underlying issues. The lengthy list of potential side effects conveniently tucked away in the packaging is often brushed aside in favor of a quick fix. But have you ever stopped to wonder how birth control truly impacts your hormones and overall health? And why, despite taking it, your problems persist?

The reality is, there's no magic pill or instant remedy for hormonal imbalances or sleep disturbances. But by arming ourselves with knowledge about the effects of birth control on our bodies and exploring alternative solutions to address the root causes of our symptoms, we can reclaim control over our health and well-being.

Unveiling the Risks: What They Didn't Tell You

1. Increased Risk of Stroke and Blood Clots

Contrary to popular belief, the daily dose of estrogen in birth control pills isn't without its risks. Studies have long linked oral contraceptives to an elevated risk of blood clots, stroke, pulmonary embolism, and heart attacks.

2. Heightened Inflammation

Birth control pills can trigger oxidative stress and inflammation in the body, as evidenced by elevated levels of C-reactive protein (CRP). Chronic inflammation is a precursor to various health issues, including depression, autoimmune diseases, cancer, and chronic pain.

3. Nutrient Depletion

Pregnancy and breastfeeding demand heightened nutrient intake, yet many women find themselves depleted of essential vitamins and minerals. This depletion is further compounded by the demands of motherhood, highlighting the importance of adequate nutrition during and after pregnancy.

4. Disruption of the Microbiome

Birth control pills can disrupt the delicate balance of gut flora, creating an environment conducive to the overgrowth of harmful bacteria and yeast. The microbiome plays a crucial role in mood regulation, immune function, and even the health of future generations.

5. Increased Cancer Risk

The use of birth control pills has been associated with a higher risk of certain cancers, including breast, cervical, liver, and uterine cancer. These findings underscore the importance of considering the long-term implications of hormonal contraception.

6. Impact on Thyroid and Testosterone Levels

Birth control pills can interfere with thyroid function by increasing levels of Sex Hormone Binding Globulin (SHBG) and Thyroxine Binding Globulins, leading to hormone imbalances and symptoms such as weight gain, depression, and fatigue. Additionally, they can lower testosterone levels, affecting muscle mass and libido.

Understanding the Whole Picture

While birth control may offer temporary relief from certain symptoms, it's essential to consider its long-term effects on overall health. By educating ourselves about the risks and exploring alternative methods of contraception and symptom management, we can make informed decisions that prioritize our well-being.

Empowering Ourselves for Better Health

Knowledge is power, especially when it comes to our health. By delving deeper into the complexities of hormonal birth control and its impact on our bodies, we can take proactive steps towards achieving hormonal balance and optimal health. Whether it's exploring non-hormonal contraceptive options, adopting a nutrient-rich diet, or prioritizing gut health, there are countless ways to support our well-being naturally.

In Conclusion

The conversation surrounding birth control is far from simple. While it may offer relief for some, it's crucial to acknowledge the potential risks and limitations associated with hormonal contraception. By fostering a greater understanding of our bodies and exploring holistic approaches to health and contraception, we can empower ourselves to make informed choices that align with our values and priorities. After all, when it comes to our health, knowledge truly is our greatest asset.

How To Tell If Your Balding!

Sun, 11 Feb 2024 21:21:30 GMT

Balding affects everyone to some degree eventually but despite that it can be extremely distressing especially for women and younger age groups. I personally found myself balding in my early thirties which, man, really did not feel good looking in the mirror, especially as a young woman. Anyways I totally get it, but I’ve found my way back from balding to a healthy head of hair, and hopefully with the information here you can too.

I go through the difference between hair loss and hair shed in my recent article on the topic . If you’re having hair loss, you are balding. Hair shed is a different kettle of fish, so it may be worth reading.

Above, I went over some factors that can cause your hair to fall out and stay out. Now, I’m going to dive deep into some of the patterns balding takes, how to identify which one you are experiencing, and explain exactly what they tell us about your health in order to give you solutions that will actually help.

Whether you see a functional practitioner, your family doctor, or a dermatologist, some of the key factors they use in determining how to help you stop hair loss or shed are already evident.

What Causes Most Forms of Balding

Most forms of balding are a combination of 4 things. Age, genetics/hereditry factors, hormonal imbalances and autoimmunes.

Age

As you get older hair follicle rest phases just start to get longer, blood flow worsens and follicles will become dormant. Just like with all age related deterioration, we can obstruct it’s progression, but I’m not selling an immortality pill here ya know.

Furthermore age will contribute to other factors such as hormonal imbalance.

Hormonal imbalance

The primary hormone that impacts hairloss is DHT (which is androgenic and comes from testosterone).

The simple explanation is that either your hair follicles are more receptive to DHT (as is genetically predisposed) or your DHT levels are very high.

It is not, however, the only factor in play. Estrogen and progesterone keep your hair in it’s growth phase for longer, and with testosterone converting to both DHT and Estrogen it should be a significant point of focus in hair loss investigations.

Often hormonal imbalances can be a warning sign of problems with the gonads (ovaries and testes), hence why hair loss or excessive growth can be associated with PCOS.

Another major issue that can wreck your hormone balance is stress, and thats the main reason I personally started losing my hair in my 30s.

Hereditary factors

That means your genetics. Some people have blue eyes, some people have brown eyes, and some people lose their hair faster. It’s just one of those things.

But this isn’t just “you will lose your hair” it’s a question of what predispositions we are working with here.

Are you male or female, and so predisposed to certain patterns of hairloss?

Are you predisposed to an illness that could be efffecting your hair?

Are you predisposed to a higher level of DHT than average?

Are you predisposed to producing high levels of cortisol (the stress hormone, which by the way is how stress destroys your hormone cascade)?

In a lot of these cases we can stand against the power of genetics, and, despite your predispositions, get you your hair back.

AutoImmunes

Autoimmunes (where the immune system turns on the body and attacks healthy tissue) can cause hair loss through a number of different mechanisms such as attacking the hair follicles or contributing to hormonal imbalances. A couple examples might be Lupus or Hashimoto’s Thyroiditis.

“Normal” Hair Loss (Androgenetic Alopecia)

I say normal… Is it ever really “normal” to lose your hair? I suppose what I’m trying to say is that everyone will lose their hair eventually, and when they do with will be from Androgenetic Alopecia. That is to say, by the combined effects of genetic predispositions, age and hormone levels. This is the typical cause of balding in healthy adults and is, at a certain point, a normal part of aging.

However, nobody want’s to lose their hair, and we can do things to buffer the onset of androgenetic alopecia, especially if it’s caught early.

Androgenetic alopecia tends to manifest in two patterns, male and female. They are both quite distinctive though men have more pronounced symptoms.

With that all being said, before we continue to a breakdown of these two patterns, it’s important to note that just because you hair loss matches one of these patterns does not mean that it is normal natural hair loss. There may be underlying causes that trigger a hairloss pattern that appears to be natural age related hair loss but is in fact more concerning from a health perspective.

Key Signs of Male Pattern Baldness:

What is Male Pattern Baldness:

Male pattern baldness, while not totally exclusive to men, is generally the pattern in which men will lose their hair through androgenetic alopecia. That’s the sort of hair loss which happens naturally over time as we age, though it may be stimulated for other reasons. It’s characterisd by a receding hairline with recession at the temple as well as balding at the crown of the head.

When concerned about, and looking for early signs of a receding hairline, looking at the context is always a great place to start.

The most common cause of a receding hairline is androgenic activity (aka testosterone and related structures) combined with the hereditary factor (such as being male).

If you are taking any medications, prescribed or otherwise, which might replace or increase testosterone, then the increased androgenic activity makes hair loss par for the course unless you take action to stop it.

It’s also worth considering if you have had greater recent androgenic activity based on your lived experience. Have you experienced an increase in acne levels? Have you found yourself with a shorter temper? Perhaps, while hair is disappearing in some places, it’s becoming more forthcoming in others? All of these are signs of raised testosterone levels.

If you are having these signs, and especially where other factors aren’t really in play, it is wise to discuss with a doctor, as raised testosterone levels can indicate that there is something that requires investigating in the gonads (testes or ovaries). Of course, in line with that, there are functional strategies we can employ to correct hormonal imbalances too.

Did you know that Stress (there it is again) can increase testosterone levels? This is just one of a number of ways in which it can contribute to hair loss. This is one area where functional strategies will blow your MD’s take out of the water, but more on that later.

Finally for context, on a herediary note, consider close family members. Does your father or mother have a receding hairline? Are your siblings having similar challenges? Don’t hesitate to reach out to them to discuss the topic as it can provide valuable insight on the nature of your condition.

Next, it’s time to look at the forehead and scalp.

Give your hair a quick brush at the back of the scalp then in the area of concern. Is there a difference in the shed? Remember hair shedding is not hair loss, but if you are experiencing localized shedding, it could help explain your concern and guide your efforts to stop the hair falling out.

Do you have sensitivity in the scalp? Hair loss is often associated with increased discomfort, sensitivity and itchiness.

Now take a photo. The easiest way to know for sure if you have a receding hairline is to take some photos and compare with photos from a week or two later. Just look for changes in the forehead size and hairline, especially at the temples.

Key Signs of Female Pattern Baldness:

What is Female Pattern Baldness:

Female pattern baldness is less commonly talked about, mostly because it has a lower profile, and occurs much later in life than baldness typical of males. It’s also known as hair thinning (though this term has other applications) because its pattern is distributed accross the scalp.

It occurs all over the scalp, with no particular area becoming markedly worse. However, it can appear as though the hairline is threatening to recede, or that the location of your usual parting is losing hair more rapidly, due to the fact that the thinning of the hair will be more noticeable where the hair roots are made visible.

When concerned about female pattern baldness, as with male pattern baldness, looking at the context is always a great place to start.

Again, hereditry and hormonal effects play a significant role in hair thinning that occurs with female pattern baldness. Unfortunately, we don’t have as much research on the issue as with the male pattern.

For women, fluctuations in progesterone and estrogen can correlate with hair loss (yes, it can effect men, but it’s definitely not the first place a man should look). That means events like menopause (especially menopause) or childbirth can trigger hair shed and loss. It also ties into the stress response, as demand on cortisol production (the stress hormone) effects your progesterone levels, and not in a good way.

Concerns with testosterone and DHT levels still play a role here though, especially as a reduction in estrogen production can cause an increase in DHT. It’s not clear whether the lower exposure of female hair follicles to DHT is what differentiates the actual pattern of hair loss, or whether women have different adrogen receptor distribution on the scalp (oh look, we are getting a little bit technical). It does seem that women can, get male pattern hairloss from very high levels of DHT but whether DHT is the primary causative factor in female pattern hair loss despite the obvious pattern difference is an open discussion.

Regardless, it is definitely related, and so the same questions apply regarding androgen levels, those being:

Are you on medications which could impact your hormone cascade?

Are you experiencing raised acne levels?

Are you experiencing abnormal aggression levels?

Are you experiencing hair growth in areas not on the scalp?

Would you say your stress levels have been elevated?

And again, for the hereditary component, look at close family members and talk to them for information on their experience if they may have or may have had similar issues.

It is important to consult a doctor regarding significant hormonal fluctuations. As stated previously these can be cause by conditions of the gonads (testes and ovaries). Nevertheless, there are powerful funtional strategies to combat hormonal imbalance, which may even given some symptomatic relief in spite of an underlying condition.

Now, take a photo of yourself. Like with a receding hairline one of the most effective ways to check for female pattern baldness is comparison over time. Make it a habit to take a photo of yourself in the same lighting and angle once a week, female pattern baldness is generally slower onset and takes time to manifest, so regular review will help prove the issue and document progression to show whoever you go to for help.

“Abnormal” Hair Loss

Besides your typical baldness patterns (male and female androgenetic alopecia) there are other manners that hair loss can present that suggest less natural origins. Most of them can link in with each other, and it is possible to have them alongside your natural hair loss, which can be a bit confusing.

The three most significant would be Cicatricial (Scarring) Alopecia, Alopecia Areata, and Traction Alopecia.

What is Traction Alopecia?

Traction alopecia is very simple, really. It’s hair loss because the hair follicles are being pulled on over time (acute ripping out of the hair is another matter and not one we’ll handle here).

It will be localised to the area that has had traction applied. This could be a cause for losing your hair on one side of your head if you have had traction applied there.

What causes Traction Alopecia?

Maybe you are tying your ponytail too high and tight. Maybe you are fidgeting with your hair more vigorously due to stress. Really anything which pulls on the hair over an extended period could cause traction alopecia.

Deserving of a specific mention might be mental health conditions which involve you pulling your hair, whether as the condition itself (tricotillomania) or as a coping mechanism.

Key Take Aways for Traction Alopecia

Most of the time, hair lost to traction alopecia can be reclaimed. Only in very pronounced cases where permanent damage to the hair follicle occurs, will the hair be unable to regrow.

Traction alopecia won’t happen in a single moment. If you wear your hair down and you’ve brushed your it and have pulled out a clump of hair, unless you were really (and I mean really) going at it, then it wasn’t traction alopecia, and you have to look at other potential causes for hair shed.

What is Cicatricial (Scarring) Alopecia

As the name (scarring, not cicatricial) suggests, this form of hair loss is said to have occurred when the lack off hair growth is caused by scarring of the hair follicles.

It can be very uneven, so if you are finding less hair on one side of your head (you’re losing hair on one side of your head) or you are noticing a patchy asymmetrical hair loss then you are very possibly dealing with scarring alopecia.

What Causes Cicatricial (Scarring) Alopecia

There are a wide array of potential causes for scarring alopecia and considering your own recent circumstances will help guide you to the cause of yours.

One cause would be autoimmune conditions, most notably Lupus. Conditions such as Lupus can cause rashes and scarring, when these occur on the scalp hair loss occurs which can, unfortunately, be permanent (due to damage to the hair follicles).

Physical traumas can cause scarring alopecia, so if you are having uneven or onesided hair loss, consider if you have had any major traumas to the area, even if they were a long time ago.

Non-autoimmune rashes and skin conditions also play a role, one key example would be eczema which is well known for causing quite pronounce hairloss if allowed to persist.

Key Take Aways for Cicatricial (Scarring) Alopecia

It refers to damage of the hair follicles and for the most part is permanent.

It can be caused by health conditions, such as autoimmunes, but also acute trauma.

What is Alopecia Areata

This is non-scarring hair loss outwith the usual patterns of hair loss (androgenetic alopecia). Most commonly this will involve a patchy appearance. You may find one patch on a side of your head or you may find many smaller patches. Rarely will there be any symmetry.

Alopecia Areata is really a catch-all term, but with so many factors pinned down remaining causes are actually quite limited.

What Causes Alopecia Areata

Autoimmunes, most prominently Hashimoto’s thyroiditis (which caused my hair loss), are the most common cause of alopecia areata. In the case of Hashimoto’s, there is a reduction in thyroid activity (hypothyroidism) which has been shown to correlate with hair loss. This is thought to be because it low thyroid hormone affects skin cell regeneration, which results in stalling of the hair growth phase cycles.

Another cause of alopecia areata would be a reduction in blood flow to a given area, but this is a very rare cause due to the nature of the blood vessels in the scalp.

You can also find that poor sleep will cause this kind of hair loss as it weakens the hair follicles (when it is a habitual deficiency).

Key Take Aways for Alopecia Areata

Most of the time, especially with proper care and treatment Alopecia Areata hair loss is temporary.

It’s involves no permanent damage to the hair follicle (non-scarring) but instead turns the follicle off so to speak.

From a functional standpoint…

There are a lot of actionable steps we can implement to reduce risk of balding and hair loss.

These generally encompass reduction of 3 types of stressors on the body.

Those would be:

Emotional Stress
Dietary Stress
Pain/Hidden Inflammatory Stress

This can help reduce balding and hair loss by:

Providing sufficient nutrients to ensure follicles don't fall dormant.
Holding autoimmune conditions, like Hashimoto’s Thyroiditis, in remission.
Reducing the need for hair related fidget habits and ensuring you have the energy necessary to practice proper hair care.

I personally reversed my hair loss using functional medicine, so I know it works and I've helped hundreds of other women do the same.

If you want to put a stop to hair loss, get on a free discovery call with me .

Hair Shedding Vs Hair Loss. What's the difference?

HEIDITOY@HOTMAIL.COM (Heidi Toy) — Tue, 16 Jan 2024 13:48:11 GMT

Hair Shedding and Hair Loss

Losing your hair is scary stuff!

Hair is a part of our expression; the way we wear it and the style of it speaks to who we are and who we associate with, so losing it can be an extremely distressing thing. I personally have been there, where my hair was coming out in clumps, and now I’m back to my full healthy locks.

But are you experiencing hair loss or hair shedding? Do you know the difference?

These are separate conditions, often with separate causes, and understanding how they differ is key to planning your road to recovery!

Understanding Hair Shedding Vs Hair Loss

Believe it or not, Hair Shedding and Hair Loss are not the same thing. Most people use the terms interchangeably, but the differences are important to narrowing down on your specific issue.

Before you ask how to stop your hair from shedding, or it is possible to stop hair loss, you’ve got to know what you’re dealing with.

Hair Shedding

Hair Shedding is when hair falls out and encompasses natural daily shed. I’m talking about your normal, everyday you find a strand of your hair on your pillow or your shirt. This is totally normal shedding for natural hair.

On average this shed is about 50-100 hairs daily. This is as normal as your breathing or your heartbeat. Oh, and by the way, that doesn’t change if you have long hair. Long hair doesn’t fall out easier or shed more. It’s a very common misconception fueled by the fact a long hair is more obvious when it falls.

There is a 3 phase cycle that hair follicles go through which has a growth stage, a separation phase and a rest phase (during which the hair falls). And given that the growth phase can last for years, it’s well deserved.

Not all hairs experience this equally though, so you will have some top-performing hairs that go decades without shed, and some which just can’t get a grip. That, combined with the fact a typical scalp hosts around 100’000 hairs, means you’re not running out any time soon from natural daily shed.

But Hair shedding also encompasses excessive daily shed (known as telogen effluvium ).

This is where you are shedding beyond that 100 hair daily mark (generally by a significant amount, but it depends how much hair you have to lose in the first place, excessive shed a relevant consideration even at less than 100 hairs per day if you have a very sparse scalp). This is where you are starting to search for articles about hair loss.

If you want to figure out if you have excessive hair shedding or catch it early, pay attention to the potential causes.

Some causes of excessive hair shedding are:

Medications (such as birth control and antidepressants).

Recently giving birth or menopause (natural hormonal fluctuation).

Trauma or Stress (this is a big one) such as the recent death of a loved one or typical work pressures.

Recent Sickness, especially if you had a fever.

Rapid Weight Loss.

Other issues relating to the scalp can effect hair shed too, such as dandruff or eczema.

If you feel some of these causes fit your story, then great. Hair Shedding usually resolves itself, and pretty fast too. That’s because the body adjusts to the change, which generally means in 3 months, the excessive shedding will resolve, and in 6 to 9 months, you’ll be looking back to your old hairy self.

The issue with hair shedding is when a causative factor remains in flux which doesn’t give the body time to settle in, or with stress (and here’s why its a big one), excessive shedding can become chronic.

Hair Loss

Hair loss, on the other hand, stops the hair from growing ( anagen effluvium ). So when you lose those 100 hairs every day, for some of them at least, it’s bam. Gone. See ya later. And without the replacement of those hairs, the 100’000 hairs on the typical scalp disappear pretty quickly. You can do the math I’m sure but that’s 1000 Days or a bit less than 3 years until total baldness. Of course, for better or for worse, it’s rarely ever that cut and dried.

You may have already made the jump. Hair loss is baldness. If you are worried about a receding hairline, balding at the crown of your head, middle part balding or really anything where the hair is gone and just ain’t coming back, then this is the focus.

If you are wondering how to tell if you are balding and having hair loss, again, pay attention to the potential causes.

Some causes of hair loss are:

Hereditary factors, which typically cause androgenetic hair loss aka Male or Female pattern baldness (men experience the classic receding hairline at the temples towards baldness while women lose a little bit of their hair all over the scalp).

Auto-Immune conditions (Which is one to watch for, because we can do a lot to engage with auto-immunes such, as Hashimotos, and hold them in remission).

Tugging on the hair, for example, if you tie your ponytail in a deathly vice grip with 15 twists in the band. It generally applies more to long-term effects as opposed to a short-term pulling of the hair, unless the situation is extreme. This also applies in circumstances where a mental state might encourage pulling of the hair.

Medical Treatments or Chemicals. Naturally, we all think of Chemotherapy here, but even something as inoffensive as a hair product carries some hair loss risk, and performance-enhancing drugs are also known for their stimulation of hair loss.

Other issues relating to the scalp can effect hair loss too, such as dandruff or eczema.

Hair loss never resolves itself without active change. Your body will not readjust its way back to growing hair while the cause of the hair loss is still present. You need to take action.

BUT you also need to take care. Don’t dump your meds, don’t try all kinds of crazy things you read on the internet, and don’t layer your head in minoxidil (at least not right off the bat). Take counsel from the relevant professionals who can guide you as to the potential cause of your hair loss so that you can figure out a targeted solution because you can ALWAYS make a situation worse. So tread carefully with your health.

The Relationship Between Stress, Hair Loss and Hair Shedding.

One of the most common root causes for both hair loss and hair shedding is stress.

Stress disrupts the hormone cascade by stimulating greater production of cortisol. It also is linked to increased testosterone which means faster onset of androgenetic hair loss. It can cause you develop coping mechanisms and fidgets which create traction on the hair. It can, through it’s other mechanisms such as maintenance of gut inflammation (yes, your hair loss can be caused by your gut health) result in the development and progression of autoimmune conditions (like Hashimoto’s). It can contribute to conditions which require medication, such as depression, which in turn can result in hair shed.

As a functional medicine practitioner, when I assess a problem I assess it from the roots. And there is a very high probability that if you are experiencing hair loss or shed, the biggest root is stress.

I talk about how to mitigate major stressors on the body in mind, both in my consulting practice and in my course EnergyRx , which helps you reinvigorate your lifestyle (including tackling the causes of your hair loss). Remember I personally have had hair loss from autoimmune conditions caused by stress, so I know what you’re going through and I know every trick in the book to help.

Key Takeaways about Hair Shedding and Hair Loss

They are not the same thing.

Hair shedding is the hair falling out.

Hair loss is the hair not growing.

Some hair shed and hair loss is permanent, but much of it can be rectified if you take action to effect the root cause, and sometimes, if you are generally healthy, hair shed can resolve itself.

One of the primary causes of hair shed and loss is stress. Functional medicine practitioners, such as myself, have a lot to offer when it comes to combating these conditions.

If you have sudden or highly unusual hair symptoms, it's wise to discuss it with your doctor too, especially if you are on medications.

1 Overlooked Way to Support Proper Digestion

Wed, 27 Dec 2023 17:45:00 GMT

Many of our diseases and health conditions root back to issues in the gut.

If you know you have issues with proper digestion, you need to learn about phytic acid. Understanding how certain foods are digested is foundational to creating a nutrition plan that helps your body heal. Information like this is what I consider as I make recommendations to clients and you can use this information to support proper digestion in your own body.

Phytic acid is the molecule that plants use to store phosphorus. It also serves as a protective antioxidant in the fragile seeds, so legumes, grains, nuts, and seeds are the main dietary sources of phytic acid. This molecule binds with minerals such as copper, calcium, magnesium, iron, and zinc and prevents them from being absorbed or used by the body (when bound, the whole complex is called phytate). We look at all of these minerals on Hair Tissue Mineral Analysis Testing (HTMA Testing) .

Binding minerals is detrimental when they are needed by the body, but beneficial when they are not (for example, binding excess iron). Because of this, phytic acid is considered BOTH an antinutrient and an antioxidant.

So should you worry about phytic acid in your diet? It depends on your gut...

In addition to preventing mineral absorption, phytic acid also inhibits digestive enzymes that are needed to properly digest protein and fat. If your digestion is compromised in any way, consuming lots of phytic acid will likely aggravate those issues. This is why traditional preparation methods (like soaking, sprouting, and fermenting) make legumes, grains, nuts, and seeds more digestible (you are basically "pre-digesting" them before eating). It is also helpful to remember that foods high in phytic acid are also typically high in fiber, which can benefit digestion and the microbiome. While your body cannot digest phytates, certain gut bacteria can (so you can think of phytates as prebiotics).

There is also evidence that therapeutic levels of phytic acid (usually referred to as IP6) can have a protective effect against inflammation and cancer development. In short, there is no need to avoid foods simply because they contain phytic acid. If your digestion is compromised, the key is to focus on proper preparation so you can optimize nutrient absorption.

Here are foods that are high in phytates.

lentils
soybeans
peas
peanuts
whole grains
nuts
seeds
cocoa
coconut

So what can you do to properly prepare foods that are high in phytates? Boiling, soaking, sprouting, fermenting, using a pressure cooker or consuming these foods with vitamin C can all aid in proper digestion. If you want to try soaking or sprouting foods high in phytates, use the chart below to ensure you use the proper times for these common food items.

This is all great information to support your gut, but if you don’t know what gut issues you have, how can you know how to properly support your health? If you think you have digestive issues, my strong encouragement is to not “solve” the problem yourself with online methods.

Reach out to a trusted functional medicine practitioner. I do gut testing through a variety of professional tests to learn exactly what your gut needs before creating a plan for healing. Schedule a Free Health Discovery Session today to talk more about your concerns and how I can help you heal your gut and take back the life you want to live.

Gluten and Your Thyroid

Tue, 26 Dec 2023 17:23:30 GMT

Do you have Hypothyroid, Hyperthyroid, Hashimoto's or Grave's Autoimmune?

Thyroid disorders are extremely common. In fact, one in eight women will develop a thyroid disorder at some point in her life.

Most women will spend money and time to try pills, diets, and lifestyle programs to boost her energy, clear her foggy mind, and lose weight. The problem is that most of these women won’t know that her problem isn’t with her energy or mind or body weight.

The problem is with her thyroid!

We could repeat that whole first paragraph only replace “thyroid disorder” with “gluten intolerance.”

Just as thyroid disorders are on the rise and becoming more common, so is gluten intolerance and allergies.

Dr. Kenneth Fine, a pioneer in the field of studying gluten, has found that up to 35% of Americans are gluten intolerant. In fact, the conclusion of one of his studies would suggest that 1 in 3 Americans are gluten intolerant and 8 in 10 Americans are genetically predisposed to gluten intolerance.

The Gluten-Thyroid Connection

Although there are many bio-individualized steps a person might take with a trained practitioner to help a thyroid disorder, going gluten free is the most important and essential to treating any thyroid concern. With a rise in thyroid disorders and a rise in gluten intolerance, it’s important to make a key connection between the two.

Gluten is a structural protein found in many grains (plus more now!) and gives bread it’s shape. It acts like a kind of glue, holding the food together, giving bread dough that elasticity stretch, and creating the light airy texture in your sandwich bread. It’s most commonly found in wheat, barley and rye, but is now being found in some sneaky places like frying oils, seasoning blends, and grain based sweeteners like malt or corn syrup. The more we process our foods the more we find gluten in unsuspecting places.

It might feel like it’s not a big deal to eat a few croutons with your salad. Afterall, you’re not getting a LOT of gluten. So what’s the big deal with gluten and how does it impact the thyroid?

The short answer is: It’s a BIG deal and it impacts your thyroid DIRECTLY.

Here’s the gluten-thyroid secret: Gluten proteins mimic the structure of the thyroid gland.

The molecular structure of gliadin, the protein portion of gluten, mimics the thyroid gland. When gliadin crosses the gut barrier and enters the bloodstream the immune system tags it for destruction. The antibodies triggered because of the gliadin also cause the body to attack the thyroid tissue. This can cause a massive autoimmune flair.

Worse yet, the immune response to gliadin can last for up to 6 months. That means the consequences of the cookie you ate last Christmas could stick with you until the summer. It also means that if you go gluten free, you might not feel the full affect for equally this long.

That is why it is essential that those with a thyroid disorder cut out gluten completely. There is not “mostly gluten free.” Gluten free must be a choice for every meal, snack, and treat 24/7/365.

If you are gluten intolerant you must be 100% gluten free to protect your thyroid from a provoked autoimmune response.

Have you accidently consume gluten, I've got you covered, go here .

You might have been tested for gluten intolerance, but my suggestion to all my clients is to go gluten-free no matter what test you have taken. Testing isn’t very reliable and for many people’s systems, they are so worn out that their body may no longer produce enough antibodies to gluten to be detectable on a lab. This can happen especially with a thyroid condition called Hashimotos where the immune system can become so depressed that it no longer produces the antibodies it needs. In that case, you may get a false negative even though your body truly is intolerant.

That’s why I urge all my clients with thyroid conditions to go gluten-free.

Gluten-free isn’t alway easy, but it is 100% worth it. Gluten not only inhibits nutrient absorption and damages our intestinal lining, but it can also activate a potentially destructive autoimmune response. It’s simply not worth the risk.

I suffer with my own thyroid autoimmune and I know what it feels like to be fatigued, unable to lose weight, feel cold, frustrated and disillusioned with all of the conflicting advice out there. I've helped many many women and men overcome these health challenges.

If you think you have a thyroid disorder, let me know by booking a FREE Health Discovery Session where we can talk more about your concerns and strategize on how to overcome your symptoms.

I’ll tell you a secret…

cutting out gluten is like getting a jump start on your health goals. It will dramatically improve your health before we even get started on your healing plan.

You can’t cut gluten out soon enough!

10 Tips to Improve your Gut Microbiome

Tue, 21 Nov 2023 19:09:30 GMT

Nuturing your Microbiome is Key to Good Health!

Over the last couple of years, society has focused on eliminating bacteria and germs, but did you know that it’s actually GOOD that you have over 39 trillion microbes in your body right now? 39 trillion! The majority of these microbes live in your digestive tract and are a key part to healthy digestion and a strong immune system.

Your gut microbiome is a delicate balance of numerous kinds of microbes and when your microbiome gets thrown off, it can cause countless problems. In fact most diseases you know of can be narrowed down to a gut problem. The microbiome can become damaged in a variety of ways including poor diet (poor nutrition or poor diversity in your diet), stress, genetics, using antibiotics, not getting enough sleep, and alcohol or cigarette use. Chances are if you aren’t actively supporting a healthy gut microbiome, you are out of balance.

Instead of simmering on the problem and how we got here, let’s focus on what we can do to improve and support a healthy and diverse microbiome.

Eat a variety of fruits and vegetables. When you eat a variety you expose your body to a variety of bacterial strains. This means you start to grow more variety in the good bacteria in your gut. The problem is that most Americans eat the same things every day or at least every week. Next time you are at the grocery store, buy a fruit or vegetable that you haven’t tried before or haven’t bought in a long time. Consider buying seasonally as well to support more diversity.
Eat plenty of fiber. Fiber is sort of like food for your microbes and the plant fibers that your microbiome love are called prebiotics. Your gut ferments these and produces short-chain fatty acids that lower inflammation, help absorb minerals and increase your metabolism. A few foods that are high in fiber include garlic, leaks, oats, beans, asparagus and onion.
Eat fermented foods. Fermented foods increase your microbiome diversity and help lower inflammation as well. You may have heard about taking a probiotic supplement, but no supplement can replace the benefit of just eating fermented foods. Try something like kombucha, kimchi, or sauerkraut. Homemade is best so you know there is not added sugar or preservatives.
Avoid antibiotics. Antibiotics are often distributed like Halloween candy, especially during cold and flu season. It’s quite possible you’ve been prescribed an antibiotic and not even needed it! (For example, an antibiotic for a viral infection…this happens often.) Antibiotics are designed to kill bacteria which can be a good thing when it kills the bacteria making you sick, but it won’t know the difference between good and bad bacteria. When you take an antibiotic it can decrease your microbiome diversity by 30%! Before you take an antibiotic, make sure it is absolutely necessary.
Live clean…not germ free. The last couple of years has taught us how to disinfect everything. This can be good because it keeps the germs that make us sick at bay, but too much use of disinfecting products can be as harmful as antibiotics. Wash your hands and keep a clean home, but don’t overuse the disinfecting products.
Get in nature. Today we often don’t leave our climate-controlled buildings to get outside into nature. Air conditioning and other filters in our buildings filter out the bacterial diversity that contributes to maintaining a healthy microbiome. Studies have proven that those who live rural have a more diverse microbiome than those who live urban. Get outside. Take a walk. Do some gardening.
Take a quality probiotic. Not all probiotics are created equal. In fact, some on the market are no more than fillers, especially if the probiotic is not treated correctly. Probiotics are live (good!) bacteria strains that support and contribute to a healthy microbiome, but most options on the shelf (at your local store or digitally) are often dead before you even get them home. There are many different bacteria strains in different probiotics, so it’s alway beneficial to have testing that indicates which strains your body needs. Never go cheap when you’re buying probiotics. If you are looking for a high-quality probiotic, consider this one . It provides some common strains of bacteria to support overall good gut health.

All health starts in the gut. Tending to your microbiome is one of the most important things you can do for your health. With a healthy gut, you will absorb nutrients, avoid autoimmunity , support the immune system, feel better, and have more energy.

If you think you have any sort of imbalance in your gut, known or unknown, it can lead to Leaky Gut ! Bringing balance to the microbiome and healing the gut are a passion of mine as I've seen it change the life and health of many of my clients.

Watch your email this week because something BIG in the area of gut health and healing is coming at a fantastic price!

A Healthy Heart Starts with A Healthy Gut

Sat, 18 Nov 2023 17:15:00 GMT

Do you have a heart disease or a family history of heart disease? Do you want to actually heal or avoid heart disease without having to take pharmaceutical grade drugs?

Then finding the real issue is the answer!

The real causes of heart disease are;

poor nutrition
environmental toxins
lack of or poor sleep
stress, physical inactivity
vertebral subluxations

All of these contribute to what is called "leaky gut" or intestinal permeability.

Heart disease is not the lack of a pharmaceutical grade drug like a statin or high blood pressure medication, it is the health of your gut, and the answer is healing your gut.

The body produces a protein molecule called Zonulin. Zonulin opens up the spaces between the cells in the intestinal lining so that nutrients and other molecules can exit the intestines [5].

When leaky gut syndrome is present, these spaces open up too much allowing too large of food particles, protein molecules and bacterium to pass into the bloodstream. When this happens an immunologic reaction occurs and the body is now primed to react to these foods and bacteria every time they appear.

Two of the primary triggers that swing the zonulin door wide open are gluten and anaerobic gut bacteria. This happens to those people who have Celiac disease and to those who do not, in short everyone is affected and therefore everyone, even non celiac people are susceptible to leaky gut syndrome. Leaky gut means inflammation and inflammation is the root of all disease, including cardiac and vascular disease. So we now know that gluten can contribute to leaky gut and interestingly enough there are other foods and substances that also contribute to leaky gut syndrome which are; wheat, barley, rye and [1] alcohol [2].

Another contributor to leaky gut is that of decreased melatonin production [3]. However, this is not a melatonin problem, it is actually a sunshine problem. Forget the myth that the sun is bad. Sunshine is the giver of life and the creator of melatonin. When sunshine hits the retina of the eye, melatonin is produced. It is stored in the pineal gland in the brain and released at night when we are in total darkness. Get out in the sun and when it is time to go to sleep, sleep in a room that is completely dark, no lights, no cell phones, and no alarm clock (put it in a drawer).

Stress is another major contributor to leaky gut [4], and healing the adrenal glands is crucial to managing stress, healing the gut and ending diseases that are linked to poor gut health. Testing for adrenal fatigue is easy and healing the adrenals is effective in many chronic health issues including leaky gut, heart disease, autoimmune, female hormone health, chronic fatigue, weight issues and many more.

In my practice, one of the primary goals for all of my clients is gut integrity because without gut health, we do not have health!

There are several tests that can be used to test for leaky gut, one is simply looking at a person's blood chemistry according to functional medicine lab values (these are not the ranges printed on the lab chemistry result page).

Another is via an exceptional test called the Cyrex Array 2. Once we have the data needed to determine if the gut is permeable we heal it via proper diet, supplementation, and lifestyle modification. When this happens, we may see heart conditions subside and the need for drugs go away.

What you can start doing today is to avoid all processed foods including gluten/wheat products .

Adopt a healthy diet by eating green vegetables at every meal, quality proteins from pastured animals, consume healthy fats and stay hydrated via a pure water source.

Move more. Find ways to destress and receive regular chiropractic adjustments.

Let me help you heal your gut and support your heart health. Schedule a Free Health Discovery Session so we can talk more about your health concerns and goals today.

Want Help Fixing your gut, but you are not sure where to start or ready to committ to private functional medicine? Stay tuned because I have something BIG Coming in a few days as part of my Black Friday Special.

If you are already subscribed to my mail list, WATCH your emails for the Mother of All Sales. If not Get on the Waitlist Here .

7 Gut Disruptors

Wed, 15 Nov 2023 16:46:41 GMT

The gut is the home to your immune system. Your immune system is essential for protecting you against normal everyday germs, bacteria, infections and viruses. Your immune system keeps you healthy, and because it’s housed in your gut it’s essential to support proper gut health.

Every day you encounter pathogens that threaten your health. Your immune system has special cells that detect these pathogens though and come to destroy them before they make you sick.

That happens when it works.

But when the immune system is compromised, you can get sick. A compromised immune system is almost inevitable if you don’t support the good bacteria in your gut. Unfortunately, it doesn’t take much to throw this balance off, and many of the disruptors of this balance are common to the American experience. Here are 7 of the most common gut disruptors:

Antibiotics and other medications - These medications can cause gut dysbiosis or an imbalance in proper gut bacteria. Some medications cause this after only one dose. Proton-pump inhibitors, beta-blockers, and antidepressants all can cause significant imbalance in the gut.
Pesticides - You might say you don’t live on a farm and you don’t have to in order to be impacted by pesticides. Many pesticides are found on fresh fruit and vegetables. Glyphosate is a very common pesticide found. (See my blog “Poisoning from Pesticides”) Proper washing of fruits and vegetables and purchasing organic, especially for the Dirty Dozen is essential. (See my blog The Dirty Dozen (AKA Energy Killers)) Pesticides can kill the good bacteria in your gut and let the bad bacteria take over.
Processed Foods - The extra and man made sugar and fats in these “foods” encourages pathogen overgrowth and starves the good bacteria. All bacteria needs to be fed by something to keep health. Processed foods feeds the bad bacteria and starves the good bacteria.
Stress and Anxiety - Your stress actually impacts your gut health through the gut-brain axis. Your stress can lead to imbalance and the imbalance can lead to more stress which just puts you on a cycle that is hard to break. (See my blog Anxiety and the Gut)
Environmental Toxins - These are everywhere! It can be household cleaners, hand soap, or even make-up. Toxins and heavy metals in these products bring significant imbalance to the gut.
Sedentary Lifestyle - This is a major problem for many Americans. A slow or sedentary lifestyle leads to an increase in pathogenic bacteria that contributes to increase risk of chronic illness and infections.
Lack of Sleep or Poor Quality - Sleep is essential to immune health so it’s no surprise that lack of quality or quantity compromises it. Poor sleep can also cause dysbiosis.

So how does gut dysbiosis or other imbalances impact your immune system?

Harmful bacteria that can increase because of the above ways produce many damaging toxins to the body. The bacteria and their toxins attack the lining of the intestines and the toxins escape into the blood stream. Once they are in your blood stream, they can do damage to all parts of the body. Your immune system prompts inflammation to try and stop these toxins. When this happens consistently, a chronic inflammatory response can settle in and cause chronic infection or autoimmune issues.

At the same time, the bad bacteria also prevents the good bacteria from growing and flourishing. This can impede proper digestion, absorption of vitamins and minerals, and the production of short-chain fatty acids.

The only way to help your immune system if you have gut dysbiosis is to address the imbalance. If you do any of these things (items 1-7) than there is a high chance that you have an imbalance in your microbiome.

I teach you how to correct this imbalance in my program EnergyRx and in private sessions .

Reach out to me so we can do the proper testing in order to create a strategic plan for healing. Not all imbalances are the same, and you need a individualized plan for healing.

Schedule a Free Health Discovery Session where we can discuss what option is best for you. I would love find a way to help you heal!

Quenching Your Thirst: 5 Tips for Choosing a Health-Conscious Water Bottle

Sun, 05 Nov 2023 20:08:43 GMT

Staying hydrated is crucial for our overall health and well-being. Our bodies are made up of about 60% water, and every cell, tissue, and organ depends on it to function properly. However, with the rise of single-use plastics, it has become more important than ever to choose a water bottle that not only meets our hydration needs but also aligns with our values for environmental sustainability. As a functional medicine practitioner, I have seen firsthand the negative effects of dehydration on energy levels and other elements of health. That's why I'm sharing my top 5 tips for choosing a health-conscious water bottle, so you can stay hydrated while also being mindful of the planet.

1) Understanding the Impact of Dehydration on Your Health

Dehydration may seem like a minor inconvenience, but its impact on your health is far from negligible. When our bodies lack the necessary hydration, numerous systems are affected, leading to a range of issues that can significantly impact our well-being.

One of the first signs of dehydration is fatigue. Water is essential for maintaining energy levels and ensuring that our bodies can perform at their best. When we don't drink enough water, our bodies struggle to carry out essential functions, resulting in feelings of exhaustion and sluggishness.

Additionally, dehydration can contribute to inflammation throughout the body. Water helps to flush out toxins and waste products, keeping our cells and tissues functioning optimally. Without proper hydration, these waste products can build up, leading to inflammation and discomfort.

Headaches are another common symptom of dehydration. When we don't drink enough water, our blood vessels constrict, reducing blood flow to the brain. This can result in throbbing headaches that can make it difficult to concentrate and carry out daily tasks.

Digestion is also heavily influenced by hydration levels. When we don't have enough water in our systems, digestion slows down, leading to issues like constipation and bloating.

In addition to the direct impact on our bodies, the environmental consequences of thoughtless solutions to dehydration cannot be ignored. Single-use plastic bottles contribute to pollution and the accumulation of microplastics, as well as the release of pollutants and "forever chemicals" (chemicals which don't degrade for thousands of years) into the environment. By choosing a health-conscious water bottle, you not only prioritize your well-being but also contribute to a more sustainable future.

By understanding the negative effects of dehydration on energy levels, inflammation, headaches, and digestion, we can make informed choices to prioritize hydration and select water bottles that align with our values for both personal health and environmental sustainability.

2) Evaluating Environmental Considerations in Your Water Bottle Choice

When it comes to choosing a water bottle, it's important to consider the environmental impact of your choice. In today's world, where plastic waste is a major concern, opting for a sustainable water bottle can make a big difference. By evaluating the environmental considerations in your water bottle choice, you can make a positive impact on the planet while staying hydrated.

One key factor to consider is the material of the water bottle. Look for options made from sustainable materials such as stainless steel, glass, or BPA-free plastic. These materials are not only durable and long-lasting but also have a lower environmental impact compared to single-use plastic bottles.

Another consideration is the bottle's lifespan. Choose a water bottle that is designed to be reusable and built to last. By investing in a high-quality water bottle, you can reduce the need for frequent replacements and minimize waste.

Additionally, think about the production process of the water bottle. Look for brands that prioritize sustainable manufacturing practices, such as using renewable energy sources or reducing water consumption during production.

Consider the end-of-life options for the water bottle as well. Can it be easily recycled? Are there recycling programs or initiatives in place for the specific material of the bottle? Choosing a bottle that can be recycled at the end of its life ensures that it doesn't end up in landfills or oceans, contributing to pollution.

By evaluating the environmental considerations in your water bottle choice, you can make a conscious decision that aligns with your values for sustainability and helps protect our planet for future generations. Remember, every small action counts, and choosing an eco-friendly water bottle is a simple yet impactful step towards a greener future.

3) Unraveling the Key Aspects of a Functional Medicine Approved Water-Bottle

Choosing a water bottle that aligns with functional medicine principles involves considering specific key aspects that promote health and well-being. Functional medicine focuses on addressing the root causes of health issues, so it's important to select a water bottle that supports this approach.

First and foremost, a functional medicine approved water bottle should be made from high-quality, non-toxic materials. This ensures that no harmful chemicals leach into your water, compromising its purity and your health. Look for bottles made from stainless steel or glass, as they are known to be safe and free from toxins like BPA.

Another crucial aspect is the bottle's design. Opt for a bottle with a wide mouth for easy cleaning and adding ice cubes or fruit infusions. A functional medicine approved bottle may also have measurement markings to help you track your daily water intake, ensuring you stay hydrated throughout the day.

Additionally, consider the bottle's insulation capabilities. A functional medicine approved bottle will keep your water cool for longer periods, preventing bacterial growth and maintaining freshness.

Lastly, a functional medicine approved water bottle should be easy to carry and transport. Look for features like a sturdy handle or a secure lid to prevent leaks, allowing you to take your water bottle with you wherever you go.

By unraveling these key aspects, you can confidently choose a water bottle that supports your health and wellness goals in line with functional medicine principles. Stay hydrated and make a conscious choice for your well-being with a functional medicine approved water bottle.

4) The Ease-of-Use Factor: Why it Matters in Water Bottle Selection

When it comes to choosing a water bottle, convenience and ease of use are often overlooked factors. However, these aspects can make a significant difference in ensuring that you stay hydrated throughout the day. Think about it – if your water bottle is difficult to open, clean, or carry around, you're less likely to reach for it when you need a drink. That's why considering the ease-of-use factor is crucial when selecting a water bottle.

One important aspect to consider is the lid design. Look for bottles with a lid that is easy to open and close securely. A flip-top lid or a screw-on lid with a wide mouth can make it easier to drink from and refill your bottle on the go. Avoid bottles with complex or leak-prone lids that may cause spills or frustrations.

Cleaning your water bottle is also an essential part of maintaining good hygiene. Opt for bottles that are dishwasher safe or have wide openings that can be easily cleaned by hand. Consider whether the bottle has removable parts, like a straw or a filter, that may need extra attention during cleaning.

Additionally, think about the size and weight of the water bottle. If you plan on carrying it with you throughout the day, look for lightweight options with comfortable ergonomic grips or handles. Consider the bottle's capacity and whether it fits in your bag or cup holder (especially in the car, on pain of endless frustration).

In summary, the ease-of-use factor should not be underestimated when choosing a water bottle. Look for a bottle with a user-friendly lid, easy cleaning options, and a size that suits your needs. By prioritizing convenience, you'll ensure that staying hydrated is hassle-free and enjoyable, supporting your overall health and well-being.

5) Our Top Picks for Health-Conscious Water Bottles

When it comes to choosing a health-conscious water bottle, there are plenty of options to consider. To make your decision a little easier, we've compiled a list of our top picks that meet the criteria for both personal health and environmental sustainability.

1) Hydro Flask : Known for their excellent insulation capabilities, Hydro Flask water bottles keep your drink cold for hours. They are made from durable stainless steel, ensuring that no harmful chemicals leach into your water. Plus, Hydro Flask offers a wide range of sizes and colors to suit your preferences.

2) Klean Kanteen : If you're looking for a reliable and eco-friendly option, Klean Kanteen is a great choice. Their water bottles are made from high-quality stainless steel, free from toxins like BPA. They also offer a variety of sizes and styles, including insulated options for keeping your water cool all day long.

3) Glass water bottles: For those who prefer a plastic-free option, glass water bottles are a fantastic choice. Glass is non-toxic and doesn't leach any chemicals into your water. Brands like Lifefactory and BKR offer stylish glass bottles with silicone sleeves for added durability and grip.

4) Nalgene : Nalgene water bottles have been a staple for outdoor enthusiasts for decades. They are made from durable BPA-free plastic and come in various sizes and colors. Nalgene bottles are also known for their leak-proof design, making them a reliable choice for on-the-go hydration.

5) S'well : If you're looking for a sleek and stylish water bottle, S'well is the way to go. Their bottles are made from stainless steel and feature vacuum insulation, keeping your drinks hot or cold for hours. S'well also partners with various organizations to support environmental initiatives, so you can rest easy about your purchase.

This covers some of the basics but I teach you this and so much more when it comes to hydration in my program EnergyRx . For example, how hydration helps digestion, fatigue, and mental clarity, why water without minerals is not hydrating, and how much water you need for your individual need to stay hydrated. If you want to learn more, sign up for a Free Discovery Health Session .

No matter which water flask brand you choose, remember to prioritize the health of both yourself and the planet. With these top picks, you can stay hydrated in style while making a positive impact on our environment. Cheers to your health and a greener future!

Understanding Your Health with a HTMA Test

Mon, 30 Oct 2023 16:10:05 GMT

The Hair Tissue Mineral Analysis (HTMA) is a well known and established diagnostic test in the field of functional medicine, and it provides valuable insights into various metrics that can affect your well-being. In this post, we will delve into the details of how the HTMA test works, what metrics it evaluates, and how variations in these metrics can impact your health. So, let's explore the world of HTMA testing and how it can help you achieve optimal health.

Demystifying Hair Tissue Mineral Analysis (HTMA) Tests

Hair Tissue Mineral Analysis (HTMA) tests are becoming increasingly popular in the field of functional medicine. But what exactly are they, and what can they tell you about your health?

In a nutshell, HTMA tests involve analysing a small sample of hair to evaluate your body's mineral levels and ratios. This can provide valuable insights into potential nutrient deficiencies, toxic metal exposure, and imbalances in your body. The test is non-invasive, cost-effective, and provides a comprehensive snapshot of your overall health.

One of the main benefits of HTMA tests is that they can identify hidden inflammation in the body. Inflammation is a key driver of many chronic health conditions, and by addressing and reducing inflammation, you can support your overall well-being.

HTMA tests can also yield certain information about your microbiome, which is the collection of microorganisms living in and on your body. A healthy microbiome is crucial for good digestion, nutrient absorption, and a strong immune system.

Another important metric that HTMA tests assess is the functioning of your hypothalamic-pituitary-adrenal axis, also known as HPA. This system plays a crucial role in managing stress and regulating hormones in the body. If your HPA axis is dysregulated, it can lead to symptoms such as fatigue, energy crashes, and difficulty coping with stress, for example, adrenal fatigue (HPA-D). By identifying any imbalances in this system through an HTMA test, you can take steps to restore balance and support optimal adrenal function.

Cost is often a concern when it comes to medical tests, but HTMA tests offer great value for the information they provide. Cheaper, however, is certainly not better and just getting your results isn't enough. Interpretation of HTMA findings is a specialized skill and takes time, so paying more for a thorough evaluation could save you years of chasing red herrings. Ultimately, they can help you and your functional medicine practitioner uncover hidden factors that may be contributing to your health issues, allowing for a more targeted and personalized treatment approach.

Delving into the Metrics of HTMA Tests: Each Mineral Examined

Hair Tissue Mineral Analysis (HTMA) tests provide a comprehensive evaluation of various minerals in your body, giving you valuable insights into your overall health and well-being. Let's delve into the metrics examined by HTMA tests and explore the role each mineral plays in the body.

- Calcium: Calcium is essential for maintaining strong bones and teeth, regulating muscle contractions, and supporting nerve function. It also plays a role in blood clotting and hormone secretion.

- Magnesium: Magnesium is involved in over 300 biochemical reactions in the body. It supports energy production, muscle and nerve function and promotes a healthy heart rhythm. Magnesium deficiency is common and can lead to symptoms like muscle cramps, fatigue, and mood changes.

- Sodium and Potassium: These minerals work together to maintain fluid balance, regulate blood pressure, and support nerve function. They play a vital role in proper muscle contractions, including the heart.

- Zinc: Zinc is crucial for immune function, wound healing, and DNA synthesis. It also plays a role in taste and smell perception, as well as supporting reproductive health.

- Copper: Copper is necessary for the formation of red blood cells, connective tissues, and enzymes involved in energy production. It also supports immune function and collagen synthesis.

- Iron: Iron is a key component of hemoglobin, which carries oxygen to the body's tissues. It plays a vital role in energy production, cognitive function, and immune health.

- Manganese: Manganese is important for metabolism, bone formation, and antioxidant function. It also plays a role in the production of collagen and other connective tissues.

- Chromium: Chromium is involved in glucose metabolism, helping to regulate blood sugar levels. It supports insulin action and may enhance the uptake of glucose into cells.

- Selenium: Selenium is an essential antioxidant mineral that supports thyroid function, and immune health, and may help protect against certain types of cancer.

These are just a few of the minerals that can be evaluated through an HTMA test. Each mineral plays a crucial role in maintaining overall health and well-being. By understanding the levels and ratios of these minerals in your body, you can take proactive steps to address any imbalances and support optimal health. HTMA tests provide a comprehensive snapshot of your mineral status, allowing you and your Functional Medicine Practitioner to develop targeted interventions that can promote your overall well-being. So, don't hesitate to explore the world of HTMA testing and discover how it can help you achieve optimal health.

The Implications of Variations in HTMA Test Results on Your Health

When it comes to understanding the implications of variations in HTMA test results on your health, it's essential to consider the impact of abnormal levels of certain minerals. Here are the key implications of variations in the levels of specific minerals found in an HTMA test:

- Calcium: Abnormal levels of calcium can indicate issues with bone health, muscle function, and hormone regulation. Low levels of calcium may contribute to fatigue, muscle cramps, and osteoporosis, whilst high levels can lead to kidney stones and cardiovascular problems.

- Magnesium: Magnesium deficiency is a common issue that can lead to symptoms such as fatigue, muscle cramps, and mood changes. Low magnesium levels can also contribute to cardiovascular issues and compromised immune function.

- Sodium and Potassium: Imbalances in sodium and potassium levels can disrupt fluid balance, leading to issues with blood pressure regulation, muscle contractions, and nerve function. These imbalances can contribute to fatigue, muscle weakness, and even heart problems.

- Zinc: Zinc deficiency can impact immune function, wound healing, and reproductive health. Abnormal zinc levels may contribute to impaired taste and smell, as well as compromised immune response.

- Copper: Abnormal copper levels can affect red blood cell formation, connective tissue health, and immune function. Copper imbalances may lead to fatigue, joint pain, and cognitive issues.

- Iron: Iron is crucial for energy production, cognitive function, and immune health. Both low and high levels of iron can have adverse effects, with low levels leading to fatigue and impaired cognitive function, and high levels contributing to organ damage.

- Manganese: Abnormal manganese levels can impact metabolism, bone health, and antioxidant function. Imbalances in manganese may contribute to cognitive issues, bone abnormalities, and compromised antioxidant defence.

- Chromium: Chromium is involved in glucose metabolism and blood sugar regulation. Abnormal chromium levels can impact insulin function and contribute to blood sugar imbalances, potentially leading to diabetes or other metabolic disorders.

- Selenium: Selenium is an essential antioxidant mineral that supports thyroid function and immune health. Both deficiency and excess levels of selenium can have adverse effects on these functions, compromising overall health.

Understanding the implications of variations in HTMA test results on your health allows you and your functional medicine practitioner to develop targeted interventions to address any imbalances and support optimal health. By addressing these issues, you can improve energy levels, reduce inflammation, and support overall well-being. HTMA tests provide a comprehensive snapshot of your mineral status, allowing for a personalized approach to improving your health.

HTMA Tests and Heavy Metal Toxicity

HTMA tests not only provide insights into mineral imbalances and overall health but also play a crucial role in detecting heavy metal toxicity. Heavy metals such as lead, mercury, cadmium, and arsenic can accumulate in the body over time and have detrimental effects on your health.

Heavy metal toxicity can lead to a wide range of symptoms and health issues. Fatigue, brain fog, and reduced energy levels are common symptoms associated with heavy metal exposure. These toxic metals can disrupt the functioning of your HPA axis, leading to adrenal fatigue (HPA-D) and difficulty coping with stress. They can also disrupt the balance of your microbiome, compromising your digestion and immune system.

Inflammation, both visible and hidden, can be a result of heavy metal toxicity. These toxic metals can trigger an inflammatory response in the body, leading to chronic inflammation and contributing to the development of various chronic health conditions. By identifying heavy metal toxicity through an HTMA test, you can take steps to reduce your exposure, support your body's natural detoxification processes, and address the underlying causes of hidden inflammation.

Functional medicine practitioners recognize the importance of addressing heavy metal toxicity in order to achieve optimal health. HTMA tests provide a comprehensive snapshot of your mineral status, allowing practitioners to identify heavy metal toxicity and develop personalized strategies to reduce exposure and support detoxification. This can involve dietary changes, targeted supplementation, and lifestyle modifications to minimize the long-term health consequences of heavy metal toxicity.

So, if you're experiencing unexplained symptoms, or fatigue, or are concerned about heavy metal exposure, it may be time to consider an HTMA test. By detecting heavy metal toxicity and addressing it with a targeted approach, you can take control of your health and well-being. Consult with your Functional Medicine Practitioner today to discuss the benefits of an HTMA test and how it can support your journey toward optimal health.

Why you should ask your Functional Medicine Practitioner for a HTMA Test Today!

In summary, if you're looking to gain a deeper understanding of your health and address underlying causes of your health issues, then it's time to consider getting a Hair Tissue Mineral Analysis (HTMA) test. There are several reasons why you should ask your Functional Medicine Practitioner for an HTMA test today!

Compared to other medical tests, HTMA tests provide a comprehensive analysis of your body's mineral levels, toxic metal exposure, and adrenal gland function. This allows for a more targeted and personalized treatment approach, saving you time and money in the long run. Investing in an HTMA test is investing in your health and well-being.

The information provided by an HTMA test can be invaluable in identifying hidden factors that may be contributing to your health issues. It can reveal nutrient deficiencies and adrenal imbalances that may be impacting your overall health. By uncovering these factors, you and your Functional Medicine Practitioner can develop a tailored plan to address them and support your optimal health.

By taking an HTMA test, you are taking a proactive approach to your health. It allows you to identify potential health issues before they become more serious and helps you take steps toward preventing long-term health consequences.

All in all, a HTMA test is a valuable tool in functional medicine for assessing your overall health. The comprehensive insights it provides make it an essential part of your journey towards optimal health. So don't hesitate to ask your Functional Medicine Practitioner for an HTMA test today and take control of your well-being. Remember, knowledge is power, and the HTMA test can provide you with the knowledge you need to support your health.

Keep reading on www.heiditoyfunctionalmedicine.com for more informative articles on functional medicine and health optimization.

Your Mast Cell Activation Syndrome Questions Answered Functionally

Mon, 09 Oct 2023 10:37:54 GMT

What is a Mast Cell?

A mast cell is an immune cell that helps with triggering immune reactions such as the inflammatory response and allergic reactions. It does this by creating stores of chemicals known as granules, which can then be released into nearby tissues if the mast cell is stimulated (for example, in the presence of an allergen).

Macrophage vs Mast Cell

Sometimes immune cells can get confused. Mast cells are NOT Macrophages, and serve a specific function in mediating tissue cell immune response through chemical release that macrophages do not share. Macrophages are more oriented toward foreign body detection and antigen presentation.

What is Mast Cell Activation Syndrome?

Mast cell activation syndrome (or MCAS) is when Mast cells (as described above) trigger an immune response at inappropriate times (without it being beneficial). In this case, the chemical granules are released by the mast cells affecting the surrounding tissues, causing physiological effects that are sudden, serious, and unnecessary.

MCAD vs MCAS vs Systemic Mastocytosis

MCAD or (Systemic) Mast Cell Activation Disease, is an umbrella term for Mast Cell diseases and disorders. This umbrellaed group is characterized by two features. Firstly, the atypical release of chemical granules, triggering an immune response. Secondly, the atypical grouping or spread of persistent dysfunctional Mast Cells.

One such disease under this umbrella is Mast Cell Activation Syndrome (MCAS), which takes on the first mode of effect (i.e. it involves the stimulation of cells to release chemical triggers).

Another is Systemic Mastocytosis. Systemic Mastocytosis involves the atypical proliferation of persistent mast cells. This tends to be more severe than MCAS as the condition tends to become progressively worse over time.

Can you have both MCAS and Mastocytosis?

Yes. And the conditions will almost certainly compound each other’s negative effects.

Symptoms of MCAS:

MCAS results in anaphylaxis, and symptoms are consistent with it as a general condition.

That means:

Cardiovascular issues such as low blood pressure, feeling faint, or a racing heartbeat.
Classic allergy skin symptoms such as itchy nose (or skin in general), hives and red swelling.
Gastrointestinal issues ranging from bloating to diarrhea
Breathing issues such as shortness of breath, mucus blockages and wheezing.
Brain fog, dizziness, and minorly impaired cognition.

*This list is non-exhaustive.

These may not sound like end-of-the-world issues, but getting them spontaneously can be extremely disruptive to a normal healthy life. Living with MCAS can be very frustrating and can affect confidence and self-esteem. Furthermore, in combination with other health issues such as asthma or heart health problems, MCAS can raise the risk of serious adverse events.

In serious cases, these symptoms can manifest in the extreme and are life-threatening.

Mast Cell Activation Syndrome Neurological Symptoms

MCAS may have further symptoms in the neurological department which are still being explored. Mast Cell Activation Disease (MCAD), of which MCAS is a specific form, has been associated with a wide array of neurological conditions. These include:

Pain Hypersensitivity
Sleep Disorders
Parkinsonism
And many more

Furthermore, due to the dense concentration of mast cells in the region of the brain closest to the pituitary gland and the hypothalamus, the mast cells are expected to have a significant effect on the hormonal systems and the HPA (Hypothalamic-Pituitary-Adrenal axis). The mast cells in the brain respond to stress signals from the hypothalamus and induce a variety of effects on the central nervous system.

What are some common MCAS Triggers?

MCAS symptoms can be brought on by a wide array of triggers, some of the common ones include:

Smells and Odours (this can vary depending on the individual).
Certain foods (again this can vary depending on the individual).
Mold
Cleaning Chemicals
Vibrations
Friction with the skin
Venoms (such as a bee sting)
Dust

*This list is non-exhaustive.

If you have MCAS you might experience some of these, all of these or even none of these (but other triggers) at varying levels of potency. MCAS is defined by the hyperactivation of the cells, not by the triggers that it reacts to in any given person.

Can Mast Cell Activation Syndrome Cause Cancer

NO. Mast cell activation syndrome has not been shown to be a cancer risk. HOWEVER, other mast cell activation diseases, such as systemic mastocytosis, CAN become cancerous.

Can you Die from MCAS

YES. Mast cell activation syndrome commonly causes anaphylaxis, which, if left untreated, can cause death. Anaphylaxis deaths are very uncommon, with only a couple hundred deaths per year . What’s more, is that only a percentage of these will be MCAS-related. Nevertheless, do not underestimate the threat of anaphylaxis and always carry a rescue aid (such as an EpiPen).

Other symptoms of MCAS could lead to death as well; however, these would typically be less direct and, therefore, are unmeasurable. Think dizziness. If you became dizzy, fell, and died, people may not be able to determine the cause. This is, of course, highly unlikely.

Is MCAS a Disability

MCAS is a disability. MCAS can cause an individual to be unable to perform certain tasks, or in certain environments. It’s easy to imagine how becoming short of breath and faint can cause a disruption to daily activity. This qualifies it by such definitions as that of Merriam-Webster .

Whether it is recognized as such in any given jurisdiction for benefit purposes or is considered a severe enough disability to merit this kind of aid is a matter of governance. In the United States, MCAS can be sufficient for disability claims based on severity .

Mast Cells and Asthma

Mast Cells play a key role in asthma , which is exacerbated by the presence of MCADs such as MCAS or mastocytosis. Mast cells are especially notable in allergic asthma (a common subtype of asthma that triggers in relation to specific allergens) and release chemicals that directly result in airway constriction. The severity of asthma can be related to mast cell density and the location of mast cell origin points in the lung.

What does day-to-day life look like for an MCAS Sufferer?

The day-to-day experience of an MCAS sufferer will be highly bio-individualised. That is to say, it will depend on

1. The symptoms they typically have.

2. The severity of their condition.

3. Their management and treatment methodologies of the condition.

4. The triggers they may be exposed to on a given day.

A sufferer’s experience can often be characterized by a compulsive situational awareness with the intent of evading triggers and subsequently reducing their symptoms. This is a highly stressful but ultimately necessary behavior for someone with the condition, in a similar sense to how one might treat a typical severe allergy.

MCAS sufferers should ALWAYS carry an EpiPen (Self-injectable Epinephrine), which can be life-saving in case of sudden anaphylaxis.

A typical person with MCAS, despite these challenges, will be able to engage in normal activities, especially with assistive measures (such as well-cleaned work space).

Symptoms can be expected on a daily basis should the sufferer not maintain good awareness of potential triggers, and even then, it is still very possible that symptoms will arise. This is especially challenging when triggers are unavoidable (e.g. pollen counts).

Helpful Behaviors when Living with MCAS

Listing trigger events can help you build a picture of what you typically react to. You can then use this to guide future behavior, such as purchasing choices.

Indeed, maintaining a clean house can be very helpful as dust particles are a very common MCAS trigger. Use natural cleaning products to avoid potential exacerbation of symptoms. Check out www.ewg.org for an easy guide to clean products.

Use a mask and gloves when cleaning to minimize exposure to whatever chemicals you do use.

Always carry a rescue aid such as an EpiPen.

Avoid NSAIDs where possible (that’s non-steroidal anti-inflammatories such as ibuprofen).

Watch what you eat (more on that when I discuss what functional medicine does in response to MCAS).

Keep fit in other areas of life.

Exercise and MCAS

Evidence suggests that exercise advice applicable to most people is not transferable to MCAS sufferers. MCAS symptoms can actually be triggered, and conditions worsened by intensive exercise.

With that said, it’s still important to be keeping healthy, and keeping healthy involves exercise.

It’s advisable to stay active with gentle exercises such as yoga or pilates.

Swimming can be especially beneficial for MCAS sufferers as it is good for strengthening the lungs but can still be gentle.

Weight lifting is also a good option, as moderate loadbearing can help to offset the risk of osteoporosis faced by someone with MCAS.

When exercising, it is important to be mindful of the possibility of a sudden trigger and ensure rescue aids are near at hand.

Who treats MCAS?

Western Medicine provides treatment for MCAS, as do alternative functional therapists like me.

Diagnosis of MCAS can be challenging due to overlap with other conditions (including other MCADs), and treatment can also be difficult as the episodes of MCAS symptoms are idiopathic (meaning we don’t know for sure how they are triggered, or it’s exceedingly difficult to determine).

Is there a cure for Mast Cell Activation Syndrome (MCAS)?

It’s controversial. Western Medicine would say “no”. Many alternative medicinal practices would say, “Yes, in many circumstances, but not always”.

What is the Western Approach to MCAS?

The Western approach prioritizes patient relief, which is certainly important with a condition as impactful as MCAS.

This means rapid diagnosis and treatment with prescription medication (generally blockers for the chemicals released by the mast cells).

The most effective way for Western medicine to diagnose the condition is to do a blood test looking for clues in tryptase, histamine, and prostaglandin levels. They will also look for symptoms characteristic of allergic reactions and will test you with antihistamines and blockers for the mediator chemicals released by mast cells to see how you react.

One such medicine might be loratadine, a common antihistamine thought to be a mast cell stabilizer. You can purchase it over the counter in most jurisdictions, and so trying it is a diagnostic test you can perform yourself should you wish. It is, of course, wise to consult a physician first if you have any cause for concern with taking a new medication.

On the cutting edge of Western medicine is a treatment called Xolair (Omalizumab). It is an injectable medication that has shown significant promise in management of MCAS symptoms . Xolair for MCAS is becoming more and more common and has been recommended as a monthly prescription for sufferers. This would, of course, be indefinite, but pending a pronounced change in the causative factors for sufferers, treatment with Xolair could be life-changing. That said, Xolair is not without its own risks, with the manufacturer noting potential side-effects such as cancer, heart conditions, parasitic infections, and other unpleasantness . It may be a worthwhile trade for some, however, as living with MCAS is not easy.

Nevertheless, once a diagnosis is made, Western medicine declares you incurable and will continue to prescribe medication to you for symptomatic relief for the rest of your life. Indeed, genetics does seem to play a role in MCAS, but the jury is out on whether this is predispositionary or entirely heritable.

What is the Functional Medicine Approach to MACS?

Less precise in diagnosis (not that there was much precision on offer to begin with), but more hopeful in prospects; functional medicine is fine with you taking symptomatic cures, provided they are not harmful, but it itself focuses on improving factors that could cause disorderly mast cell behavior.

This comes as part of a broader approach to living a healthy life and treating the body as one big interconnected system. That being the case, diagnosis is not *such* a priority, but getting you to a place where MACS is a thing of the past is.

Some things that functional medicine attempts to help you rectify (using highly personalized diet and lifestyle routines) are:

Hormonal Cascade and Estrogen Levels
Gut Health and Dysbiosis
Autoimmune conditions
Mental Stress and Stressor Management

All of these factors will play a role in MCAS, and functional medicine will help you bring balance to them. Even in the instance that you are genetically predisposed to Mast Cell Activation Syndrome, the reduction in symptom expression you stand to experience from the resolution of dysfunctions can improve your quality of life markedly.

Is it, in that case, possible to cure MCAS with functional medicine practice? Since there aren’t peer-reviewed studies proving it, the jury is still out, but I am a proponent of the idea that it is. There is still a lot we need to learn about gene expression, and we know that genes are turned on and off in cells, which then multiply to replace old cells. Is there scope for this mechanism, or indeed some other, to result in a full cure of MCAS? We don’t know, but if it cures your symptoms while you try and find out, then I’d say it’s not a bad bet.

If you have MCAS, you should strongly consider talking to a functional medicine practitioner. Given that Western medicine brands the condition as incurable, there is very little to lose from booking a free discovery session to feel out your options.

In Conclusion / TL;DR

To sum up, MCAS is a hyperactivity of immune response cells.

It’s a serious condition not to be confused with its close counterpart, mastocytosis, which is even more serious.

It can be brought on by a number of common triggers on a daily basis and the symptoms are wide-ranging.

It is non-cancerous (unlike some other similar conditions) but is lethal if not well managed.

Daily life can be difficult for the MCAS sufferer, but there are behaviors that can help.

Western medicine has some promising treatments for MCAS symptoms but the consensus is that MCAS is permanent.

Functional Medicine also has promising treatments, but these are more targeted at pathology in order to better manage activation.

How to Get the Nutritional Mindset

Sun, 17 Sep 2023 19:05:01 GMT

What is a Nutritional Mindset?

Nutrition is about nourishment, and when you are trying to take back your energy, it’s of top importance.

But is it really enough to nourish just the body? And can we even nourish the body without giving some reciprocal attention to the mind? I think not.

Your path to health and well-being is walked by you in your completeness, mind and body. Therefore, it’s crucial to have a nutritional mindset. That is to say, a mindset that leads to and enables effective nutrition but is also rooted in a mind that is effectively nourished itself.

Put simply, give your mental wellness some much-needed attention, but when you inevitably get positive feedback from that, know how to turn that positive feedback into even more productivity.

How to start building your Mindset:

A great first step to building your mindset is to expand your control of your mind and become more mindful.

That’s right, as in mindfulness meditation (just mindfulness for short). It's a viral strategy for managing mental states and with good reason. It’s not only mindful meditation that we can use, however.

What does meditation do?

Meditation helps to train control of attention, gaining you the ability to step back out of your thoughts and observe them or focus more intensely. This self-control helps you to manage your emotions and gain awareness of your train of thought. It also enables you to be very intentional about which thoughts you explore and which ones you don’t. You can apply this to sensations, too, becoming more intentional in your more physiological experiences.

Ultimately, honing the mind in this way helps you handle stress and stressful situations more effectively while giving you broader skills that help you in your personal objectives, whatever they may be.

What are the different styles of meditation?

Meditation is an ancient practice with many different modalities, each catered to different ends. Furthermore, the line blends as to what it means to “meditate”. There are a number of very familiar activities that could be considered to be a kind of meditation, for example, deep contemplation of an idea. After all, meditation in the traditional sense (as we typically think of meditation, with deep breaths and the seated lotus position) is no less a function of the mind than this contemplation.

That said, there are some key activities that definitely are “meditation” without a shadow of a doubt.

Here is a list of some such practices (but not nearly all, I discuss more in my course EnergyRx ) that have gained popularity:

Spiritual Meditation

In the US, our most prevalent exposure to this is Christian prayer, which involves focused rituals in divinely protected space. That is to say, from the Christian spiritual perspective, it shouldn’t be rushed because no priority can be above God. In this way, prayer creates a special meditative environment for development.

Spiritual Meditation of this kind can take on many shapes and forms in its own right, and its meditative benefits are consistent cross-culturally, where similar bounds are placed on the practice. Ultimately, the defining characteristic of spiritual meditation is belief in and desire to connect with some spiritual facet or higher power.

Movement Meditation

Movement meditation is a focused meditation style where a movement is being intently considered. This can be walking or stretching (which is a major focus of yoga); you could even say that the breathing focus in most beginner meditation practices is movement meditation.

Movement meditation can take on unique characteristics depending on the movement one takes and can help to reinforce self-perceptions in line with that movement.

For example, many forms of Tai Chi would be considered movement meditation, and these tend to follow peaceful natural patterns, leading one to a sense of being at home in nature from the practice.

In contrast, the practice of Qigong (another ancient martial art) involves more tension in the breathing and musculature. It remains heavily centered around concentration and slow movement, making it movement focused meditation. This type of movement leads to a sense of strength and vigor after a session.

Loving-Kindness

Despite sounding a little woo-woo, “When’s the sales pitch?”, loving-kindness mediation is actually an ancient style of meditation, taking its name from Maitrī, a core Buddhist value of compassion.

It is a blended focused style that involves other meditation styles, such as visualization. The practice is performed by holding in mind another person and actively cultivating feelings of warmth towards them.

This helps the practitioner develop a less hostile demeanor and gain a greater understanding of the roots of their positive emotions.

Loving-Kindness can also be performed using mantric repetition, as the meditative state is one where the mind is highly receptive. This allows mantric repetition to have powerful effects on subconscious behavior.

Mindfulness

Mindfulness is my go-to meditation style.

It comprises of broadening awareness/mindfulness of the wider present experience without becoming deeply involved in thoughts. The meditator steps out of the train of thought and simply observes the thoughts as they pass by without becoming entangled in them.

It can be helpful to focus on one behavior at first, such as breathing, which helps provide a point around which one can re-center one’s self should one become distracted. Many, alternatively, choose a more open approach, allowing the mind to empty instead of focusing on something specific.

Mindfulness uses a variety of techniques within broader meditative practice, such as visualization and body scanning (a practice that involves a progressive focus on different areas of the body and its sensations).

One subclass of mindfulness meditation that I particularly like is MBSR (Mindfulness Based Stress Reduction), developed by Jon Kabat-Zinn.

This style of mindfulness has been optimized for psychological well-being while also being moldable to fit in with modern life. It has structure, which is excellent for beginners, with an 8-week course.

What does Mindfulness do?

Mindfulness has a wide range of known benefits, and its popularity in the West has resulted in a flourishing academic environment around it.

There is evidence that mindfulness has benefits for several mental health disorders and conditions, such as:

There are some physiological conditions that can be benefited by mindfulness practice too, such as:

Meditation for Nutritional Mindset

As you can see, incorporating meditative practice into daily life is essential to achieve a mindset that is genuinely healthy and nutritional.

Social Exploration and Indulgence

We humans are social beings, and it’s key to our mental well-being to have interactions with others, preferably positive, and also to meet new people.

Is Socialization Actually Good for Mental Health?

Yes, indeed, it’s generally positive in most areas of life, but like all things, there are points to be wary of.

Socialization, friends, and fruitful intimate relationships have been linked to positive mental health outcomes across the board (Reduced anxiety, stress, and increased happiness).

But how do we make sure we get good friends and not more problems?

Tips for Making Friends and Socialising:

Don’t Overthink It.

You are looking for tips, but the most important tip is to remember that they are just that. Tips. More important than any of these tips is taking some kind of action. If you don’t, you can be stuck optimizing insignificant details about your mindset when, really, these tips will become natural with time, seeing them in real life. I will actually discuss taking action generally later in this blog post, so skip ahead if you just want to get stuck in.

Know your worth.

Socialization is great in situations where you are a fair recipient of value. Reciprocity is important. Whether it’s a casual encounter with a cashier who is in a bad mood, or a long relationship where you are being exploited unfairly, trying to avoid situations where you are investing disproportionately is a good move, especially while you are just getting into your nutritional mindset.

In time, you may find you have the energy (thanks to your earlier prudence) to invest in someone who isn’t reciprocating in the hopes they will open up to you. This is not a lost cause, but it is a highly speculative choice, and caution is advised.

Move at your own pace.

Socialization is also great when it’s at your speed. If you are someone who is, extroverted and has been on lots of wild adventures meeting many people, then another adventure is very socially approachable.

If, however, you consider yourself introverted but would like to explore socially, don’t feel pressured to dive into the deep end. The last thing you want is to end up in an unfamiliar environment, have a bad experience missing innumerable social cues, and give up on the whole thing. So, for starters, at least, especially if you are nervous, just take a peak out of your comfort zone, maybe message an old friend, or attend a local market.

Try to Take a More Optimistic View of People.

It’s natural, even necessary, for us to project out our ideas of what we would do in a given situation onto others. That said, sometimes this can be a damaging behavior. Do you really know yourself as well as you think you do? And even if you do, how similar are you and the person you are going to talk to?

Consider that you want to ask someone a question, but you believe they will react negatively. Could this be (and there are other reasons, such as prejudice, which we will get into) because you think that an adverse reaction is justified and that you could see yourself reacting in that same way?

But here’s the thing. Often, we can hold these cold self-perceptions of ourselves to make us feel like we are strong and powerful. Would we really behave that way, or would we be more amenable than our fantasy self-perception might suggest?

And even if you would react negatively, what is to say that this person will too?! Sure, there are some topical extremes, but within the realm of reason, there is plenty of wiggle room in beliefs and perspectives that might cause someone to react totally differently to the same information.

All in all, project, but don’t let it cover up the reality of a situation.

Stay the hand of Prejudice.

Prejudice gets a bad rap because we most commonly talk about it when it is misused. Unfortunately, it’s not so simple as a big bad thing that we can just throw out; the system that exercises prejudice and stereotypes others does its job both for fake threats and real threats.

I.e., the mental facet that tells you “don’t open the door to 3 guys with baseball bats” is the same one that caused you to miss out on creating a fruitful relationship with someone whose, for example, English skills were not up to scratch (just on a different level of course).

This being the case, we must reign prejudice under control, training it to separate the wheat from the chaff effectively. And that means self-analysis.

When you feel an aversion to someone based on how they present themselves to you, ask these three questions:

“Does the source of this aversion relate to any real, personal threat?”
“If so, is the extent of that threat great enough that I should discard their potential as an individual for my own safety?”
“Is there any more realistic explanation for the presentation of this person than the threatening one?”

Yeah, okay they aren't easy ones to remember but I'm giving you them like this for the sake of accuracy. Chop up these questions and make them more manageable for you to use on the fly. By doing this, you can help yourself hone your intuitive feelings about people you meet.

Be Protected and Secure.

It can be scary to socialize with others, and it’s essential to consider your safety.

Whether it’s having your location shared and a friend or partner on standby, socializing in a group, or learning how to defend yourself physically; ensuring you don’t feel out of your depth will help with your social comfort.

Present yourself well to the people you want to attract.

Want to meet some gym friends? Wear workout gear. Want to network for business? Dress in professional attire. You see where I’m going with this.

This ties into a lot of the previous tips. You’re not going to feel confident in your worth if you are projecting that people will think poorly of you (because you would think poorly of someone who presented as you do).

Socialization for Nutritional Mindset

Taking action to build out your support network and social circles can be immensely beneficial to your mental health and well-being.

What are some common obstacles to attaining the Nutritional Mindset?

Procrastination, Overthinking, or Analysis Paralysis

Are you a habitual procrastinator?

Procrastination, in its many forms, is probably the most common obstacle to developing health and well-being, as well as success in other areas of life. It stops you from taking action in your life (and you need to take action to succeed).

Procrastination indicates that the mind is somehow incentivized to avoid dealing with an issue, an incentive which can come about in the following ways:

The mind is faced with two important and equally valuable options (whether that value be positive or negative). In order to make a decision, it delays it, waiting for new information to become available that might tip the scales one way or another.
The mind fears seemingly inevitable suffering and seeks to delay, generally with the justification that a certain state needs to be attained prior to acceptance of its fate (which is not an unreasonable request by default). This is the most complex and common form.
The mind is using the fact that it is involved with a certain activity (the one which is being procrastinated over) for another purpose. In this instance, procrastination is simply based on the absence of a need to perform the task when the title is all that is useful.

Procrastination is especially dangerous because it creates an anxiety loop, where the negative value attributed to an activity builds and builds the more it is neglected, resulting in an accumulated emotional debt that crushes, causing severe task aversion. The cycle of procrastination needs to be broken to achieve the nutritional mindset.

How to Solve Procrastination

There are a few ways to solve your procrastination problem, and knowing these techniques can make procrastination, overthinking, and paralysis by analysis much more manageable in the future. These procrastination tools will help you overcome over analyzing, cure laziness and overthinking, and provide a solution to perpetual indecision.

The key unavoidable component, however, of solving procrastination is honesty. If you cannot be honest with yourself about what’s happening in your mind, then you cannot solve anything.

Get Someone Else Involved.

Let’s say you are procrastinating over a decision regarding meal planning, which is causing you never to meal plan.

Bringing someone else into the situation will bring a fresh perspective and make available new information that may help you decide.

Take that one step further and consider that you are struggling with meal prepping. You keep putting it off. Maybe you are just not the best person to be doing this job, or at least, not all of it. Could you get some help from someone else in streamlining the process, or even someone to do the meal prep for you?

Whether your procrastination is an indicator that you need more information, or that you just shouldn’t be the one doing this task (and you should instead focus on finding someone who can and should), getting someone else into the picture is almost always helpful.

Rationalization and Taking Action

Indecision are destructive. Inaction when action is demanded is a quick way to destroy your health. There comes a certain point where even the largest discrepancy or unknown is outweighed by the need to take action.

Analysis is a valuable tool to help assess situations, and when that analysis is unfavorable or unclear, that’s when we get analysis paralysis. And there is always another tidbit of information, always something more to be considered; it’s easy to get highly deterministic and think, “If I just spent long enough, I could navigate this entire situation perfectly, with total knowledge”.

But you don’t have time.

And even if you had 50x the amount you do, there is no way that you would acquire such knowledge.

And even if you did, would it be worth it?

Of course not. So rationalize yourself into this pragmatic state because decisiveness, action, and time are values that habitual procrastinators often don’t consider.

You don’t need to look this much into your meal plan (and I say that as an advocate of thorough meal plans). You are going to die, and we are just working on improving the duration and quality of your time here. No point in that very goal not being possible because you are crippled with anxiety over the looming issue. Let’s just do it. Even if you do it 50% wrong, you are 50% more right than most people nowadays.

Self-Esteem and Qualification

One reason you might be procrastinating is that you just don’t think you will do “it” right.

Consider once more the meal plan. You are uncertain if you can do it effectively and meet all your nutritional needs.

This comes down to one of two things. Either you are competent, or you aren’t.

If you are competent, you need to address the lack of self-esteem causing you to think you will fail.

If you aren’t, then you need to take action to acquire the knowledge that will qualify you.

There is a single surefire way to address both these concerns, and that is by taking a relevant qualification or course in the area of interest. For example, people leave my course, EnergyRx , with confidence that they are able to move forward knowledgeably with their nutrition to take back their energy. They are both competent and assured of their competence. So in whatever area you find yourself procrastinating, consider studying under a knowledgeable teacher.

Be wary of paralysis by analysis becoming justified by this. It’s why you need a genuinely knowledgeable instructor who makes sense to you. If you don’t, then you may feel that your learning is insufficient (and continue the paralyzing quest for more information). You need someone or something you can trust to give you everything you really need to know.

Self-Love

Sometimes, you are running from a challenge because you just can’t take it, emotionally or otherwise, if it doesn’t work out.

In times like these, procrastination is at its most useful. It’s stopping you from destroying yourself with burdens and challenges. So in this instance, you need to give yourself some resources first.

It could be as small as a nice bath before doing a meal plan. It could be as large as taking a week off work and giving yourself room to breathe before implementing a major lifestyle change.

This relates to me in my practice quite directly, because I often hand out some daunting advice, but I make sure to remind my clients that it is something that, once implemented, will be adding to their mental well-being AND the we are going to clear out bad habits which is immediately going to give them room to breathe. Self-love is so important when trying to handle procrastination, and it’s crucial to achieving a nutritional mindset.

Beware, as self-love is the most seductive solution. Do not let yourself get trapped by viewing it as the only one or “the one you need”. If you find yourself with a wide array of positive stimuli, but still feeling procrastinative, then its time to move on to some pragmatic “tough self-love” and tackle the issue with other approaches above.

Physical Exercise Hacking

The last reason solution I’ll provide (in this non-exhaustive list) is Physical Exercise Hacking.

Addressing the same problem of emotional strain as self-love, physical exercise hacking is a great alternate approach, especially when you really need to do something.

Often, indecision and procrastination can be caused by neurological deficiency. We train ourselves to be expedient in our emotional demands by abusing social media, entertainment, and quick highs like alcohol. This means that when we come to a task that requires a significant delay in gratification, we feel drained at the prospect. Our neurochemical environment, used to being filled with dopamine and serotonin, is sapped dry.

So we think, “Ah ha, I have a great idea; I’ll go scroll on social media for a while, then I will feel energized”. But it rarely works out like that, does it? No. More commonly, the rest of the afternoon is spent in a state of emotional slavery to the social stream.

You were right. You need to do something to prepare your mindscape for a hard task. But there’s a better way to get a fast release of positive neurochemicals.

Short, intense exercise triggers dopamine reward systems (one of these positive neurochemicals) as well as triggering the release of serotonin. The pain of exercise can also release endorphins, which cause the phenomenon known as “runners high”, where runners experience a tangible positive change in their mood and experience of the world after running. By triggering these neurotransmitters, you hack the system, giving yourself an energised, focused, and confident state.

Next time you need to just “get it done”, go and run for 5 minutes, or get down and do some push-ups. Make sure you limber up a little so as not to get injured. If you live in a warm climate, then this is less of a concern, but in cold climates, the muscles become much stiffer, so a warm-up is essential. Once you are done, you’ll feel more ready to engage with the task that you were previously overwhelmed by, and unless you’re superhuman, you’re not likely to waste the whole afternoon running.

Putting Procrastination Behind Us and Taking Action

Procrastination can cause indefinite stagnation of your development in all areas of life. It is the single most common obstacle (along with its sub facets: overthinking / analysis paralysis) to attaining a nutritional mindset that helps you grow and heal. But these tools provided above are the ways for you to stop thinking and start doing.

Honesty

Honesty is incredibly important in a nutritional mindset.

The human mind is a fantastical thing, and it creates a lot of crazy logic paths to justify all kinds of behavior. Practicing radical honesty with yourself about the nature of your thoughts and feelings will help you understand your mind.

This will allow you to implement nourishing mental habits more effectively, reduce unpleasant mental experiences such as cognitive dissonance, and result in more reasonable and appropriate action in the real world.

If you lack this honesty within yourself, you become impressionable and vulnerable to dogma, which will oftentimes draw you away from healthy habits.

Starting Beyond Your Means

Don’t set yourself up for failure by trying to attain a totally and highly beneficial mindset overnight when you are stressed, depleted, sleep-deprived, and emotionally low.

Start in accordance with what you can do. Give yourself a little 10 minutes to meditate. Maybe the next day, you can push it to 15 based on the fact that you had a marginally more productive day previously. You don’t need to start with a 10-day silent retreat.

If you do overstretch yourself like this, take note as you begin to feel burned out. Take note as you think “ugh, I’ll just skip it today”. Use that sentiment as a trigger that will recenter you.

It is all a fine balance when working up, but remain aware of it. I would say, however, don’t do reductions in anything less than the most extreme circumstance. If you are thinking you will do a minimum of 20 minutes of meditation per day, then try not to reduce this.

With behavior, it’s important to recognize the impact of trajectory. If you only ever increase a behavior's performance, no matter how little you do it, it is natural to assume it will continue to increase. If, however, you do a cutback, you change the trajectory to be downwards, something recognized on a deep subconscious level.

Addiction

Are you an addict?

Most of us are to varying degrees. The modern world has high time demands and is ill-suited to our natural systems.

So what do we do? We shut those systems up, using sugar or alcohol or smoking or sex or drugs (yep, sugar makes that list).

Addictions are going to be an obstacle to creating your healthy nutritional mindset and really merit addressing in their own right. Ultimately, this is anything that immediately pops into your mind as an escape route when you feel a negative emotion.

Addiction has a lot in common with procrastination (after all, it is procrastinating away an emotional state), so much of the advice regarding procrastination higher up in the article will be of value. That said, it is not specifically catered for addiction, and so, considering addiction can have profound neurochemical effects, the advice should only be applied conservatively.

Attaining the Nutritional Mindset is Not Easy.

But you stand to gain a wondrous new perspective on the world and an internal ally in your continued striving for health, well-being, happiness, and success. You create a bulwark against declining mental health and become one of the most self-aware people in the room. You give yourself productivity instead of silencing your desires with dopaminergic hits. Moving to the nutritional mindset will be the best thing you ever do.

Personal Products & Toxic Chemicals

Mon, 04 Sep 2023 14:00:09 GMT

Toxic Chemicals in Products You Use Every Day

The U.S. Food and Drug Administration has no authority to assess the safety of beauty products before they go on the market. Unlike food and drug manufacturers, the cosmetics industry is free to use thousands of synthetic chemicals in all sorts of products – and they do. Many chemicals restricted or prohibited by the European Union aren't restricted in the United States.

According to Harvard's School of Public Health, "In the United States, the average person is exposed to more than a hundred chemicals from cosmetics, soaps, and other personal care products before leaving the house in the morning."

The health questions boil down to two:

What happens to the body after the skin absorbs certain compounds day after day, year after year
What happens to the environment as chemicals from these products are washed down the drain?

1. Chemical filters in sunscreens. Many of the sunscreens on the market use either mineral or chemical filters to block sunlight. Products that use chemical filters usually contain a combination of two or more of these ingredients: avobenzone, homosalate, octinoxate, octisalate, octocrylene and oxybenzone. Mineral sunscreens contain titanium dioxide and/or zinc oxide.

Concerns about the toxicity of sunscreens began to rise when laboratory tests revealed that certain chemicals could mimic hormones or act as hormone-disrupters. The Environmental Working Group (EWG) says that sunscreens deserve harsh scrutiny because most chemical formulas are known to penetrate the skin to some extent. Two European studies found sunscreen chemicals present in mother's milk, so exposure to developing fetuses and newborns is also a concern.

According to EWG , the most harmful and widely used chemical in sunscreen sold in the U.S. is oxybenzone. EWG warns consumers to avoid oxybenzone because it can permeate the skin and potentially cause allergic reactions and disturb hormones. In women, preliminary studies also suggest a correlation between higher levels of oxybenzone and an increased risk of endometriosis and lower birth weight in females.

Mineral sunscreens generally score much better in EWG's ratings and are considered far safer. EWG advises consumers to look for sunscreens that contain titanium dioxide or zinc oxide.

Nanoparticles: Tiny particles of such things as zinc oxide and titanium oxide in cosmetics and sunscreens could cause cell damage, but they're tough to track. Some manufacturers now advertise products that are free of nanoparticle-size ingredients.

Beware the information on some alternative health sites that promote coconut oil as a safer alternative to sunscreen. These sites maintain that coconut oil is a great way to get a healthy tan and Vitamin D from the sun without the risk of burning. But coconut does not provide a notable sun protection factor (SPF) . So, exposing yourself to the sun after slathering yourself with it is really not much better than using no skin protectant at all.

2. Parabens. They are used as anti-microbial preservatives and are found in body care products such as deodorants, shampoos, lotions, and facial cleansers. The safety of parabens is controversial. They are routinely found in breast cancer tumors, but it has not been determined whether they caused or contributed to the cancer.

However, it is noted that absorption of parabens are a concern due to their hormonal properties. Parabens can mimic estrogen at an extremely weak level. Estrogen causes both healthy and cancerous cells to divide within the body, which accounts for its adverse role in breast cancer.

In one Danish study, parabens were also found in the urine of healthy male participants after lotions containing parabens were applied to their skin. This study determined that because parabens are absorbed, metabolized, and excreted, they have the potential to cause internal harm even though they have not been determined to be the cause of any diseases at present .

3. Fragrances. Many products use the ambiguous label “fragrance” or “parfum” to show an undisclosed mixture of various chemicals, typically used to created pleasant scents. Diethyl phthalate and phthalates are often lumped into this category, and both have been linked to allergic reactions, endocrine disruption, and organ damage.

4. Phthalates . These are chemicals that act as solvents and can be found in many cosmetics including deodorants, hair sprays, hair gels, and nail polishes. Phthalates are also used as plastic softeners in products such as baby bottles and children’s toys, but are increasingly being eliminated due to disturbing research findings. A study conducted by the U.S. Centers for Disease Control and Prevention found that women between the ages of 20 and 40 years of age had 45 times more phthalates in their bodies than researchers had originally estimated. In another study performed by the University of Missouri, developmental abnormalities in male infants were linked to high amounts of phthalates in their mothers’ bodies.

5. Toluene. A chemical made from petroleum and coal tar, found in nail polish, hair dyes, and fragrance. Toluene can be listed as benzene, methylbenzene, phenylmethane, and toluol. EWG considers toluene to be one of the most toxic ingredients on the market. Research shows that an expectant mother's exposure to toluene vapors may cause developmental damage to the fetus. In other studies, toluene has been associated with immune system toxicity and possibly linked to blood cancer such as malignant lymphoma. However, the EPA has concluded that there is inadequate information to assess the carcinogenic potential of toluene.

The central nervous system is the primary target organ for toluene toxicity in both humans and animals for both short- and long-term exposure. Symptoms of toluene poisoning may include fatigue, sleepiness, headaches, and nausea.

6. Triclosan. This is an antibacterial agent used in antibacterial soaps, deodorants, and toothpastes. EWG classifies triclosan as a high-concern ingredient because several studies have proven that it causes endocrine disruption in low amounts .

Another concern surrounding triclosan is its ability to hinder muscle function. A study conducted at the University of California found that triclosan can impair muscle function in both humans and animals. Triclosan has been proven to penetrate the skin and enter the bloodstream, and has also been found in human breast milk at high levels .

Healthcare researchers have long claimed that use of triclosan can also create drug-resistant germs in the home, leaving individuals more imperiled by infectious disease than they would otherwise be. It's come under new scrutiny after a study revealed that the chemical can sabotage the efforts of helpful bacteria at wastewater treatment facilities while promoting drug resistance in others.

The FDA says there's no evidence that triclosan in personal-care products provides any health benefit, other than its use as an anti-gingivitis and anti-plaque agent in some toothpastes. Because of the alarm created by recent scientific studies, the safety of triclosan is under review by the FDA.

7. Lead & Mercury. Many name brands of lipsticks contain lead because it adds to color and sheen. It can cause brain and nervous system damage. A May 2013 study by the University of California, Berkeley, tested 32 lipstick brands commonly found in drugstores and department stores and found lead in 24 of them, as well as other toxic heavy metals. They found that 68% of the lipsticks exceeded the acceptable daily levels for chromium, a suspected carcinogen linked to stomach tumors, and 22% exceeded recommended levels for manganese, linked to nervous system damage. Mercury, found in the preservative thimerosal, is in some mascaras.

8. Fluoride. It is in most toothpaste. Sodium fluoride is a by-product of aluminum manufacturing, and it can also be found in rat poisons and industrial pesticides. All fluoride toothpastes carry the warning that if more than a pea-sized amount is swallowed, consult a poison control center. Fluoride is not the beneficial additive that is purported to be. It interferes with the normal workings of the thyroid gland and readily crosses the placenta. Fluorides have been used throughout history to alter the behavior and mood of human beings.

9. Sodium Lauryl Sulfate . It makes great suds, but SLS and its chemical cousins sodium laureth sulfate and SLES pose a wide range of questionable risks. In bigger quantities than you are likely to find in a bottle of shampoo, sodium laurel sulfate is a skin irritant. According to the American College of Toxicology, sodium laurel sulfate may stay within the body for up to five days, accumulating in the heart, liver, lungs, and brain. When combined with certain other chemicals, sodium laurel sulfate transforms into nitrosamines, a class of powerful carcinogens that cause the body to absorb harmful nitrates.

10. Propylene Glycol (PEG) . An active component in antifreeze, propylene glycol acts as a wetting agent and surfactant in toothpaste. The Material Safety Data Sheets for propylene glycol warn that the chemical can be rapidly absorbed through the skin, with prolonged contact leading to brain, liver, and kidney abnormalities. Factory personnel working with it must wear rubber gloves.

11. Formaldehyde . Yes, the stuff of embalming fluid. It serves as a disinfectant, embalming agent, chemical preservative, and solvent. Formaldehyde is used primarily in nail polish, hair dyes and straighteners, baby soaps, and many cosmetics. It is inhaled and absorbed by the skin and it’s one of the causes of skin allergies to people with sensitive skin. It is a probable human carcinogen. (It is also found in "wrinkle free" types of clothing and is the source of that “new car” smell.)

12. Petroleum distillates. Check for the terms "petroleum," "liquid paraffin," and “mineral oil” in products like baby oil, mascara, hair spray, and foot-odor powder. The European Union restricts or prohibits petroleum distillates because they are possible human carcinogens.

13. DEA. Diethanolamine, or DEA, is in products that foam, especially shampoo and toothpaste. DEA disrupts hormones and forms cancer-causing nitrates. According to Dr. Samuel Epstein, professor of environmental health at University of Illinois, repeated skin exposure to DEA can lead to increased risk of liver and kidney cancers.

14. BHA (butylated hydroxyanisole) and BHT (butylated hydroxytoluene) . BHA and BHT are both common chemicals used as a preservative in moisturizers and cosmetics. Both chemicals are known to be endocrine disruptors and have been linked to cancer, skin allergies, and liver, thyroid and kidney toxicity.

15. Anything ending with siloxanes or methicone . Deodorants, moisturizers, hair sprays, mousses, gels and defoamers might include siloxanes or methicone. These chemicals are known to be endocrine disrupters, toxic to the environment and cause a wide range of health issues including cancer, infertility and allergies.

What’s the Alternative?

Can you pronounce the ingredients? Buying organic products will greatly reduce your exposure to toxins. Here are some helpful tips for buying organic personal care items:

Products that have been evaluated and deemed 100% organic will carry the USDA seal of approval.
Any products containing at least 95% organically derived ingredients will bear an “organic” label, but not necessarily the USDA seal or agent information. Products that contain at least 70% organic ingredients will be labeled with the phrase “made with organic ingredients.”
Products that contain less than 70% organics cannot use the term “organic” on the principal display panel, but specific organic components might be listed under ingredients or on the information panel.

Diane MacEachern, author of Big Green Purse (2008), says women spend 85 cents of every dollar in the marketplace and are predisposed to protect the environment and health. That puts them in a strong position to force the greening of products, she argues. "American women have more economic clout than the GDP of China. It's huge."

As a start, she says, assess the array of personal-care products you use. Are there items you can do without? Eliminate one, or several, from your daily repertoire and see if you really miss any of them. Plenty of products you use probably have similar purposes. "This is one place you can save a lot of money.”

Check out the labels. There's some merit in choosing products with the shortest ingredient lists. The more complicated the formulation, the more likely it has lots of synthetic ingredients. Marketing words on the label such as "natural," "botanical" and even "organic" might mean very little, because no government agency is monitoring their use.

You can refer to the EWG’s Skin Deep Database to research the toxicity of chemicals contained in a wide array of cosmetics. At www.cosmeticsdatabase.com , the Environmental Working Group has the searchable database "Skin Deep." Type in the name of a product to find the ingredients on that product's label plus an assessment of the health risks of those ingredients.

The Environmental Working Group site also offers baby product suggestions, including shampoo, soap, wipes and diaper cream, that avoid troubling chemicals such as California Baby and Aveeno. Go to www.cosmeticsdatabase.com/special/parentsguide

The Natural Products Association this year established a certification program that defines "natural" and uses a seal to designate skin and hair products that meet the standards. Certified products must be made from at least 95 percent nonsynthetic ingredients.

The Campaign for Safe Cosmetics, a coalition of health, environmental and consumer-rights groups, offers a "compact for safe cosmetics." Companies that sign the agreement pledge not to use chemicals that are known or are strongly suspected of causing cancer. They pledge to replace chemicals with safer alternatives. For a list, go to www.safecosmetics.org .

Gut Rot: The Who, The Why and The What

Mon, 04 Sep 2023 00:21:00 GMT

What is the meaning of “Gut Rot”?

Gut Rot is a colloquial term for something wrong with the gastrointestinal tract.

The term is a description of a common and general pain symptom which means that, despite its severe sound, it can apply to almost any condition which involves some kind of pain or aliment in the gut. That means hangovers, stomach aches, tummy bugs, or more serious, long-term problems like Gut Dysbiosis, Leaky Gut Syndrome, or chronic indigestion. If it’s got pain, it’s gut rot.

Of course, in a technical sense, food does rot in the gut naturally. Rot is defined as decay due to the actions of bacteria upon a subject. Indeed, the bacteria of the microbiome do induce decay of various consumed nutrients (though they are not primarily responsible for the breakdown of food, that is done first and foremost by the hydrochloric acid of the stomach). This is nothing to be concerned about as it is part of your symbiotic relationship with your gut bacteria, and you gain nutrients you otherwise would not have had access to in the process.

In the term gut rot, rot is clearly used not for its technical finesse but because of the psychological negative implications of the term.

Why does Gut Rot occur?

As previously mentioned, gut rot mainly refers to an abdominal pain symptom, one for which many sources exist. Let’s look at some common causes of gut pain and some ways we can improve the situation from a functional perspective.

Acute Severe Ailments?

If you are suffering from sudden and severe gut pain, you should take advice from a physician at your earliest convenience. Functional medicine is excellent but focuses primarily on prevention and chronic issues. A number of severe acute issues can result in gut pain, such as appendicitis or ectopic pregnancy, and these are best treated by Western medicine.

Acute Minor Ailments?

In many cases, gut rot will occur out of the blue in a highly acute manner. Acute minor ailments are not to be ignored as they may be signs of deeper disturbances if recurrent, but if you are taking your last swig of kombucha as part of your cohesive functional diet and you feel pain in your tummy, relax. In all probability, it’s a little wind trapped in one of the pockets and pouches of the gut. Suppose you are having powerful symptoms of this type without having had anything particularly carbonated. In that case, it may be something to watch, as although gas is naturally produced during the digestion of many foods, excess may indicate you have some intolerances.

It may also be indigestion, which can happen from time to time, but on a regular basis could indicate your eating habits are misaligned with your digestive systems sensitivities. If it’s a one-time thing, then a great short-term solution is a cool glass of unpasteurized milk. Not only is this soothing, delicious, and nutritious, but milk is alkaline, which means it can help neutralize some of the acid to reduce the burn.

Then there is constipation, a common cause of gut rot, which can be very painful despite its simple nature. Constipation is characterized by difficulty passing stools (aka doing a poo). Most of the time, acute constipation is caused by one of 3 things:

Poor fiber content in the diet.
Dehydration.
Sedentary lifestyle.

If you are struggling with stomach pain due to constipation, hydrate as soon as possible, then start moving around after a few minutes (depending on severity). Water can take as little as 5 minutes to be processed by the body, which means relief can be remarkably rapid from hydration. Dehydrated feces becomes harder, meaning that natural peristalsis is less effective at moving the contents along their route, but its attempt to do so can also be painful. Let this experience be a warning to get your body moving, revamp your diet, and generally keep yourself hydrated. Constipation can be chronic too, in which instance dietary changes are a first step to improvement.

Poisoning and Alcohol Consumption

Alcohol consumption (a form of poisoning) is a common cause of gut pain because it irritates the gut lining, which leads to inflammation and deterioration. Furthermore, its dehydrative effects dry out the contents of the bowel, leading to constipation. The corresponding gut pains can occur anytime during or shortly after consumption. However, the damage can remain in a long-lasting form as hidden inflammation if consumption is regular and in excess. Alcohol is so well known for its painful side effects that “gut rot” is a slang term for poor quality alcohol, not because better alcohol is without these effects, but rather that inferior alcohol brings with it very little apart from these painful consequences.

Functional medicine prescribes an excellent solution to alcohol poisoning and hangovers which helps avoid these painful side effects. Stop drinking alcohol. The adverse effects of alcohol are widespread, and gut rot is just the start of your troubles as a consistent user. While it can be tempting due to its obvious enjoyable benefits, it is almost always a terrible trade-off. Please, avoid alcohol consumption wherever possible.

From a functional perspective, the same “prevention is better than cure” should be applied to other chemical poisons which might cause gut rot too. These include but aren’t limited to pesticides. Of course, chemical poisons are numerous with widely varying effects, and you may not be aware you have consumed them. If you think your gut pain may be due to the consumption of a severe poison, it’s advisable to seek direct and personalized medical advice as soon as possible.

Infections

Gut infections are notorious for causing powerful temporary discomfort, which generally subsides within a week (though any infection can have profound, unexpected consequences). There are various types of infections of the gut, most commonly picked up through poorly cooked food, aka food poisoning.

One way we can help protect against infection is by stabilizing the microbiome. Most who are not conscious of the health of their microbiota have poor microbiotic health, as it is so easy to inadvertently damage the delicate balance of the microbiome in today’s day and age. Having this imbalance, known as gut dysbiosis, can result in increased risk factors for infection. Taking measures to stabilize the microbiome will help ward off bacterial colonizers that might otherwise take root.

Beyond simply creating a diverse and competitive environment in which foreign bacteria cannot easily take hold, having a strong microbiome helps to protect against inflammation of the gut lining, meaning a sturdier barrier between pathogens and the bloodstream. Staying aware of your microbial balance can be a great help when trying to stay the hand of infection.

Chronic Conditions

Irritable Bowel Syndrome

Irritable Bowel Syndrome (IBS) is a prime example of a chronic condition closely associated with gut rot. It also tends to come with fluctuations in stool quality. It is a painful condition often treated by Western medicine using overzealous drug prescriptions with no shortage of adverse side effects. Daily life can be plagued with serious gut pains for individuals with IBS. While no definitive cause of IBS is identified, we know of specific factors that play a role in its management and mechanisms of effect.

Functional medicine takes a no less scientific but notably less pharmaceutical approach to IBS, analyzing these factors for areas of improvement and developing personalized strategies for the reduction of effect in sufferers.

Once again, the gut microbiome can have powerful effects on IBS, and gut dysbiosis is a known risk factor for its development. The direct exposure of the epithelial lining to the gut environment results in inflammation and irritation over extended periods. It’s important to ensure your diet and behaviors are microbiome friendly to minimize development risks or symptoms where IBS is present. Find out more about balancing the microbiome in my blog “Gut Dysbiosis: A Biotic Balancing Act”.

Your Hypothalamic Pituitary Axis (HPA) also plays a role in IBS. This means it’s essential to be wary of potential adrenal fatigue or Hypothalamic Pituitary Axis Dysfunction (HPA-D). Adrenal fatigue involves the overproduction of cortisol (the stress hormone) for a time, and cortisol can create digestive problems, suppress the immune response, and even induce gut dysbiosis.

Neurotransmitters also bear relevance to irritable bowel syndrome, as psychological factors such as stress and reward systems are thought to play a role in its development. Finding out if there are any neurotransmitters that are lacking in abundance, then treatment with amino acids is an excellent functional option.

Other factors that are explored in functional practice include (but, importantly, are not limited to) liver damage, stomach acid levels, dietary habits, and sex-specific hormone analysis.

Inflammatory Bowel Disease

Inflammatory Bowel Disease is a painful condition affecting the gut. It is a blanket term for several diseases that fit this characteristic (most notably Crohn’s, Ulcerative Colitis, and Endometriosis).

Once again, and we are really seeing the importance of the microbiome here, gut dysbiosis is a risk factor. Inflammation of the gut lining is one of the main problems resulting from microbiome imbalance. As a functional medicine practitioner, it’s where I’d look first with a case of IBD.

Autoimmunes can also lead to IBD, and gut dysbiosis is actually a key gateway to getting an autoimmune due to its ability to induce leaky gut syndrome, exposing the immune system to healthy and useful binding sites in a context where they are seen as pathogenic.

That means microbiome imbalance is a double whammy from your Inflammation.

Stomach Ulcers

The stomach is generally a very resilient part of the body due to its constant exposure to all kinds of consumed substances and its inherent hydrochloric acid. Sometimes, however, the lining of the stomach breaks down, resulting in a sore forming, which can cause long-term gut pain.

One of the main functional concerns with regard to stomach ulcers is the stress response. There is contention as to whether or not stress contributes to stomach ulcers. We do know that stress increases acid production and decreases the healing factor, resulting in increased vulnerability to an event that results in stomach ulcers. Furthermore, stress often results in higher use of drugs conducive to the ulcers or smoking and drinking behaviors which are also risk factors.

Therein, we look at diet, boosting antioxidants, and anti-inflammatories, with a particular focus on zinc because it is a precursor to Zinc-L-Carnosine, a data-backed natural option for ulcer reduction .

Other Conditions

The list of conditions or issues which could theoretically occur that might cause a gut rot symptom is very long. Still, ultimately the functional approach will always revolve around similar key elements.

Emotional Stress

Dietary Stress

Pain and Hidden Inflammation

So who is getting gut rot, and who is gonna fix it?

Everyone will get a bit of gut rot from time to time, but we can now see the outline of the person who has already got their ticket punched for regular problems.

They don’t care about the microbiome.
They don’t hydrate.
They don’t get good fiber intake.
They don’t take time to destress or put in place stress management measures that aren’t self-destructive in their own right.
They drink lots of alcohol.
They may, very unfortunately, have pre-existing conditions or tendencies over which they had minimal control.

If this person doesn’t have near-constant gut pain, it’s nothing short of a miracle, and it certainly won’t last forever.

If you don’t like the sound of gut rot (and let’s face it, who does), then book a discovery session with me , and we will get you going in the right direction. Functional medicine has the tools to beat back even chronic conditions, and I’ve seen it play out firsthand for hundreds upon hundreds of clients. I’ve designed a course called EnergyRx which gives you those tools and lets you take your health into your own hands, or we can work one to one, and I can guide you on a personal level to your brighter future.

Is Green Tea Healthy?

Mon, 21 Aug 2023 19:27:12 GMT

Caffeine causes Adrenal Fatigue but Can Green Tea Still be Super Stuff?

Why Green Tea is Great Tea

Green tea is a true superfood. It boasts superior health benefits to all other mainstream teas (besides, perhaps, white tea) and has been used as a wellness remedy for thousands of years. It’s accessible, affordable, and is absolutely something to consider adding to your own routine. This article will dive into some of the powerful benefits of green tea, as well as address some confusing questions surrounding it.

Firstly, what is Green Tea

There can be a lot of confusion, with types of “tea” becoming more numerous every day. Is herbal tea the same as green tea? What are the herbs in green tea?

Green tea is one of the true teas. That means it is a product of the original tea plant (Camellia Sinensis). This is the primary herb in green tea.

There are a few teas that derive from this plant and are therefore considered true. White tea is the only direct alternative to green tea; it boasts almost all the same benefits and is, in fact, slightly less processed. However, white tea is made from a scarce part of the tea plant resulting in quality tea being more expensive. The other true teas are Black, Oolong, and Pu’erh, which are all more processed and oxidized, leading to different effects.

But is green tea a herbal tea? Surely if it has a herb in it, then it would be considered herbal?

Confusingly, no. Herbal teas typically refer to teas other than true teas. The true teas stand in a class of their own.

The Benefits of Green Tea for Health

Green tea consumption has been shown to have wide-ranging positive effects on health.

Weight Loss and Burning fat

Green tea is most well known for its weight loss benefits. While this often shouldn’t be your primary concern (better to focus on well-being and let the weight loss follow), the effects of green tea on weight loss can’t simply be overlooked. Research has shown it is able to enhance the fat-burning effects of exercise and is also effective in breaking down more fat at rest (though the latter is unlikely to produce a notable change in the absence of other factors).

Cognitive Function and Brain Health

Green Tea produces a notable short-term effect of calm focus, which can be a useful resource in many circumstances, especially for professionals.

That said, green tea is also thought to delay the deterioration of brain health as we get older when consumed in moderation. There is also research that suggests it can have positive effects on Alzheimer's risk , though it is not an effective treatment on its own.

Anti-inflammatory Properties

Struggling with hidden inflammation? Green tea has been demonstrated to reduce inflammatory effects in people with inflammatory diseases and has been used to combat inflammation as a traditional treatment for centuries.

Reduced Cancer Risk and General Longevity

While findings are not conclusive, there is evidence that consistent green tea consumption can reduce cancer risk across the board . There is also evidence that green tea can decrease the risk of death from any cause .

Reduced Risk and Improved Management of Diabetes

There is significant evidence that green tea can help reduce the risk of and ease the impact of diabetes.

How does Green Tea have these Effects?

The two main active ingredients in Green Tea are caffeine and a group of compounds known as catechins, most notably EGCG (Epigallocatechin-3-gallate).

Caffeine is the world's most used psychoactive drug, and typically it’s no bad thing to be without it. However, it has several health benefits when used in moderation, especially in Green Tea (where L-theanine helps to balance out the stress response). It’s important to note that caffeine is very bio-individual, so your reaction to it may be negative. It’s also essential not to lean too heavily on caffeine as that’s when its negative impacts become really pronounced. Check out my article on adrenal fatigue and caffeine, a potential side effect of overuse: “Caffeine and Adrenal Fatigue. What’s the Buzz About?”.

Caffeine is, of course, well known for its benefits towards short-term mental acuity. It causes neural excitation, which results in a general state of alertness and attentiveness. It is likely to be related to the long-term mental benefits of green tea, but research is decidedly inconclusive.

Furthermore, caffeine plays a significant role in the weight loss effect of green tea due to its very well-researched properties as a metabolic accelerant (meaning it speeds up your body's use of food stores and energy production). It is often the key active ingredient in fat burner supplements and is widely used by athletes in weight-classed sports to hit their target weights.

But caffeine is a relatively common ingredient that can be commonly found in coffee and energy drinks. What really sets green tea apart from the other caffeinated beverages is EGCG.

EGCG is a powerful antioxidant. Its primary benefit from this feature is that it neutralizes particles called “free radicals”, which make a habit of damaging your body's cells. It is one of the most effective naturally accessible antioxidants, meaning it does this job exceptionally well.

It’s thought that this is a key mechanism for many of green tea's benefits. For example, free radicals can increase cancer risk by disrupting cells and making cancerous mutations more likely. Furthermore, damaged cells can lead to inflammatory responses or worsen those already occurring. In reducing free radicals, green tea helps to protect the cells against damage and stay the hand of symptoms.

EGCG is also responsible for the preventative and alleviating effects of green tea on diabetes. Its antioxidant effects are also a component here (amongst other mechanisms) but are overshadowed by its ability to directly improve insulin resistance .

Green Means Go!

Ultimately, these benefits and positive mechanisms of effect (which there are more of beyond what has been discussed here) all come together to improve your long-term health and longevity. For more ways to continue your journey to a healthier lifestyle free of fatigue, check out my course EnergyRx !

Gut Dysbiosis: A Biotic Balancing Act

Fri, 18 Aug 2023 17:11:43 GMT

Understanding Gut Dysbiosis and Microbial Nutrition could be the Key to your Health!

What is Gut Dysbiosis

Gut Dysbiosis (also referred to as gut dysbacteriosis, though that term is not as complete) is a harmful imbalance in the microbiota (these are symbiotic bacteria in humans and other microscopic organisms who are residents of your own internal microbiome) of the gut. Gut dysbiosis can have profound and far-reaching effects on general health, as it directly affects (among other things) what nutrients you get out of your food and the processing of toxins.

Gut Dysbiosis can have profound and far-reaching effects in the body, as the reduction in nutrient availability and increased toxin levels can have a multitude of implications (everything from deteriorating nerve cell health to DNA irregularities to heart issues). For example, the microbiome is crucial in producing vitamin B12, which requires enzymes only present in the microbiota to be made available.

Gut Dysbiosis and Leaky Gut Syndrome (LGS)

These preliminary effects are, however, only the start of the issues. Gut Dysbiosis, in time, can lead to leaky gut syndrome (LGS), making a bad situation worse.

A disturbed microbial balance can expose the epithelial cells (the lining of the gut) to very unfavorable conditions (in which they will inflame and deteriorate). Furthermore, some patterns of dysbiosis can lead to hidden inflammation (or silent inflammation, as it often occurs without clear symptoms of its own), which also harms epithelial structure .

Now these toxins and general nasties which are not being effectively handled by the microbiota can take advantage of increased intestinal permeability (imagine tiny holes in the wall of the intestine, just big enough for said nasties) that comes hand in hand with epithelial degeneration to get direct access to blood vessels. That’s rolling out the red carpet. Once they get in there, depending on what they are, a wide array of effects can unfold, including the development of autoimmunity.

Symptoms and Signs of Gut Dysbiosis

Gut dysbiosis can have many symptoms but also may be totally silent or may have symptoms that overlap with other issues. There are very few things in the body that gut dysbiosis (primarily through its contribution to leaky gut, but also through the absence of crucial parts of the microbiome directly) cannot affect and disrupt.

Common symptoms include:

Chronic Fatigue (my specialty issue, if this is you, then book in a discovery call , and let's take your life back).
Abdominal Pain.
Bloating and gas (it is often linked to the colloquially termed gluten belly).
Psychological changes such as reduced concentration.
Digestive Problems (tying back to leaky gut and hidden inflammation).

Dysbiosis symptoms in females can expand to include things such as vaginal infection and female hormone imbalances.

Gut dysbiosis has further been linked to conditions such as obesity, heart disorders, IBS, and Diabetes.

Sounds pretty bad, right?

Is there a Cure or a Fix for Gut Dysbiosis

There are rarely quick fixes in matters of health, and gut dysbacteriosis is no different. It is highly bio-individual, and in all likelihood, the best thing for you to do is to take a gut dysbiosis test and evaluate your personal gut health.

There are many different tests that help identify gut dysbiosis. These are generally stool and urine sample tests of one kind or another. Your test will almost certainly check for acids that certain bacteria produce to determine your microbiome's makeup. From here, you will be able to determine, generally with the advice of a skilled practitioner, how to heal dysbiosis by precisely rebalancing your microbiota and beginning your road to recovery by administering microbiome support.

A more homebrew way to analyze your gut health is using the Bristol Stool Chart. The shape of your poop matters and holds critical information about the behavior of your intestine and microbiome . Ideally, you are looking for a 2 or 3 on the stool chart to indicate a rich presence of microbiota. This is no replacement for proper testing but does help as a cursory indicator or a tool for regularly re-evaluating your gut health.

What Treatment is Available for Gut Dysbiosis

Gut Dysbiosis treatment is predominantly behavioral. No drug can cure dysbacteriosis of the gut, and indeed the use of medication, such as even short-term antibiotics, can be a cause of the problem in the first place. Meanwhile, microbiome support supplements, microbiome diet supplements, nutraceuticals, and probiotic pills may have an effect but tend to fall short of their more natural counterparts.

The primary way to treat gut dysbiosis will be through a carefully designed diet and routine. This will have certain characteristics which are almost always applicable, such as avoiding sweeteners and promoting insoluble fibers. Fiber is vital to microbial nutrition. If it is bio-individualized, it will also have details totally personal to you. Sticking to your meal plan is essential, as it can be challenging to change the microbiome without consistency. All these microbes are in competition, and without your continued support until a particular specific colony can stand its ground alone, any progress is acutely vulnerable to being undone.

For general probiotics, fermented “living” foods, such as kimchi, and drinks, like kombucha, are superior. Even still, be careful with the seduction of the probiotic. IT IS NOT ENOUGH TO HEAL YOUR MICROBIOME. You almost certainly need broader microbiome support and microbiome nutrition to bring balance to the gut.

Your microbiome can also be affected by less direct and obvious factors, such as stress . Stress is a real killer, and I talk about it at great length as one of the major obstacles to a healthy, energized life. Stress involves hormonal fluctuations, which can change the environment within the body, promoting certain microbes over others. This leads to the broader imbalance we see in gut dysbiosis. Taking measures to manage your stress will help you bring balance.

Finally, while there are no miracle pills, some modest credit must be given to the gut support supplements (emphasis on the “supplement”; these are no replacement for a proper plan of action), which can help reduce dysbiotic occurrences in the gut and get your microbiome back on track to fulfilling it’s symbiotic functions properly. These probiotic supplements are generally best used when targeting a very specific component of the microbiome, as their only real advantage is specificity. This is one of the reasons why they tend to fall short when used generally, compared to fermented “living” foods.

To get to grips with your microbiome, consider embarking on a journey of healing with my course EnergyRx. In it, I do a specific deep dive on healing the microbiome and give you some great tools which can help you reclaim your energy and well-being! Book in your discovery call today to find out if we are a good fit.

Bringing Balance to the Body, Not Destroying It

Often we can be lulled into a false sense of security, somewhat ironically, by the messaging regarding healthy diets we see in the media. We think, “Aha! So as long as my macros are okay, this ship is gonna float”, but not so. These facts about the microbiome and, specifically, gut microbiome facts tell us otherwise. The macro matters, of course, but the micro also matters, and we need to pay attention to the microbiome balance to avoid destructive health implications of such consequences of Gut Dysbiosis as Leaky Gut Syndrome.

The Healthiest Work Lunches

Mon, 07 Aug 2023 14:00:02 GMT

On your health journey, lunch will likely be the most challenging of your daily meals. Many working individuals do not have the option to eat lunch at home. That makes dining out for lunch extremely easy. Going out to eat is not necessarily bad, if you order correctly, but it can be more complicated to make sure you have the correct balance of nutrients in your diet.

Home-cooked meals are almost always the best option for your health journey for several reasons:

You know exactly what is in your food and how it was prepared.
You can control the portion. When dining out, we often feel the need to finish what’s on our plate, even though we might not be hungry. Who wants to bring leftovers back to their desk and try to remember to bring them home at the end of the day?
Meals prepared at home are almost always less expensive than meals purchased from restaurants or the work cafeteria.

Tips for BYO Lunch:

When packaging up tonight’s dinner, portion out some in a container for tomorrow.
Vary up your sandwich style: bread, pita pocket, wrap, etc.
Think ahead when planning sides and snacks.
Freeze beverages the night before and let them thaw all morning while you work.

Bad Excuses for Not Brown Bagging:

No microwave at work. Solution: Bring a meal that doesn’t need to be microwaved (i.e. salad, sandwich, soup in a thermos, etc.).
No fridge or freezer at work. Solution: Purchase a good lunch box and a couple ice packs to keep your food cool during the day.
Peer Pressure - everyone else goes out every day. Solution: Your health is worth more than that. Again, it is not bad to dine out if you do it correctly (see blog mentioned above), but maybe cut it down to once a week. Friday can be a celebration day for yet another reason--lunch out should be a treat!

Suggestions for Easy, Healthy Lunches - Mix and Match!

The better food your put in your body, the more energy you will have, the clearer your mind, and the better you’ll sleep (which affects everything else). If you like the changes and want to see more, join EnergyRx. I will teach you how to navigate all of this and more in my course! CLICK HERE TO GET THE TAKE BACK MY ENERGY QUICK GUIDE FOR FREE .

Source:

https://www.westonaprice.org/health-topics/childrens-health/packing-the-perfect-lunch-box/

Caffeine and Adrenal Fatigue. What's the Buzz About?

Wed, 26 Jul 2023 18:27:17 GMT

Can you really get adrenal fatigue from caffeine, or is it a myth?

While you most likely won’t develop adrenal fatigue from caffeine alone, especially not via your morning coffee, caffeine may be affecting your adrenal glands negatively in combination with other challenges in your life. Ultimately, however, if you are a very heavy user of caffeinated beverages, it could be the root cause of your adrenal fatigue.

Before we dive into the nitty gritty, it’s important to remember that the effects of caffeine are notably bio-individual. This largely centers around metabolic rate, which itself has an effect on adrenal fatigue independent of caffeine. You can find out your metabolic rate with a HTMA (Hair tissue mineral analysis) , and you’ll learn much more about metabolic rate in the EnergyRx course

The Adrenal Glands

The Adrenals are a pair of hormone secreting glands that sit atop the kidneys. They are responsible for production of key mood regulating hormones, especially those involved in the stress response, such as cortisol and adrenaline (after which they are named).

Adrenal fatigue is a name applied to the idea that these glands can, after being stimulated in excess due to a high stress environment (or stimulants such as caffeine) become burned out. This results in less effective hormone regulation which causes a variety of symptoms ranging from anxiety to weight gain to craving salt. The symptom most likely to become apparent is, however, fatigue (in general). If you find yourself asking questions like “Why am I so tired all the time?” adrenal fatigue could be the culprit.

Coffee and Other Caffeine Based Stimulants

Caffeine is the most widely consumed psychoactive drug across the world. It’s popularity is undoubtedly because it has a tangible effect. You can really feel your alertness increasing (perhaps too much in some cases). It’s packaged in many different forms and not all of them are equal. A black coffee is certainly going to be easier going than a double whammy of sugar and caffeine in the form of an energy drink (whatever vitamins they might cram in there to ease the crash).

There is one caffeinated beverage which really bests all the others, combining calm and focus. That one beverage is Tea, the inclusion of L-theanine as a naturally occurring substance in tea helps to ease the negative side effects of caffeine. I discuss this more in length in my recent article on Tea.

But, if you are really a coffee person there is a way to help take the edge off. Add a little butter to the mix. Not only does it enrich the drink with a creamy flavor and texture, but it also brings an array of fatty acids into the mix which help the caffeine have a delayed release. It's also worth trying to go as organic as possible, both in general and with your coffee beans.

Caffeine and the Adrenal Glands

To understand caffeine's effect on the adrenal glands and how it can lead to or exacerbate adrenal fatigue, we need to look at how caffeine acts in the body.

Caffeine creates neural excitation, and it does this primarily by blocking important receptors involved with hormone and mood regulation (primarily adenosine and benzodiazepine, if you’re interested).

It is thought that this neural excitation causes the body to think it is under threat. That’s when the brain signals the adrenal glands to secrete hormones that promote further alertness.

It’s well known that adrenaline is raised by caffeine consumption, and cortisol has also been shown to increase significantly in the presence of caffeine, especially when combined with stress or exercise.

There is still a lot we don’t know for certain about caffeine’s mechanisms in the body, but given the evidence supporting increased adrenal activity, it’s sure to have an impact on adrenal health.

Significant amounts of caffeine, if given the opportunity, will tend to cause adrenal fatigue symptoms.

But just how much caffeine is too much caffeine?

Moderating Caffeine to Avoid Adrenal Fatigue

It doesn’t hurt to cut caffeine completely out of the picture. Of course if you’ve been a heavy user it may be wise wean yourself off gradually to avoid harsh withdrawal symptoms.

That said, caffeine is not without its perks, especially for the working professional, so consider making the following alterations to your routines allowing you to more effectively balance usage and dodge fatigued adrenals.

Stay away from sugary caffeinated drinks and opt for more balanced choices such as green tea, or a coffee augmented with butter as previously mentioned.
Only consume caffeine in the morning, the further away from your next snooze the better. - Caffeine’s staying power in the body is very bio-individual, but trying to sleep within 8 hours of a caffeine hit can be practically challenging. Furthermore, in order to steer clear of adrenal fatigue, it’s crucial to give the adrenal glands time to rest and reset.
Employ other wellness practices. While caffeine can cause adrenal fatigue, it’s most likely a combination of factors, so it’s important to maintain good allround wellness practices.

If you’re interested in really taking back control and reclaiming your energy there is no better place to find the tools to do so than my course, EnergyRx. In order to offset negative effects of caffeine we can take into consideration things such as diet, sleeping habits, exercise habits and more. My course gives you personalized tools to balance your life and wellness again, and that can mean caffeine without the adrenal burnout (though for some caffeine is just really bad, to the point where it may have to go for them to break free of fatigue).

4. Take action. If you are suffering from what you think is adrenal fatigue due to caffeine, the most important thing to do is take action. Even if you aren’t totally convinced, consider what's the smallest action you are willing to take right now that might de-incentivize that second coffee this afternoon.

Perhaps it’s as simple as putting the instant coffee out of reach so that it’s an effort to get to.

Perhaps it’s as simple as leaving the pocket change that normally goes into the work coffee machine, into the savings jar.

Go as big as you can (sensibly) but go as small as you have to.

Just get started on the path of healing.

If you are interested in learning more about testing for adrenal fatigue or healing your body you are welcome to schedule a free Health Discovery Session with Heidi.

The Key to Everlasting Youth: Your Own Set of Antioxidants

Mon, 03 Jul 2023 14:00:02 GMT

Anti-aging products are more popular than ever.

Health resides in the cell . If you have healthy cells, you will have healthy tissue and healthy organs. However, the cells of our body have to deal with a host of nasty threats such as viruses, bacteria, and infection. One particularly nasty threat that gets very little attention is free radical damage. But it screams for our attention, sometimes much louder than all the others. Free radical damage causes all aging and disease.

Free radical damage is everywhere in our body due to cellular metabolism . Everyday things such as breathing, eating, and even strenuous exercise naturally cause free radicals to occur. Additionally, we have an increased exposure from pollution, cigarette smoke, drugs, illness and stress. All of these stressors on the body changes cellular metabolism. The changes in this activity of metabolic pathways that are caused by epigenetic downregulation and eventually contribute to humans aging.

A free radical is a molecule with an unpaired electron and the body makes approximately 13 sextillion per day. The molecule is reactive and therefore seeking an electron from another source in order to pair. Essentially it steals the electron from a healthy cell. This initiates an uncontrolled chain reaction that can damage the natural function of the living cell, causing various diseases.

Antioxidants mitigate this reaction by giving an electron to the free radical in order to stop the cell damage. However, when the amount of free radicals in the body is greater than the amount of antioxidants available, oxidative stress occurs:

You know what oxidation looks like: rust on a car or the browning of an apple slice when it is exposed to air (oxygen). Although we don’t feel the changes as they happen, the same thing occurs in the body at the cellular level. Oxidative stress presents itself in our bodies as wrinkles and gray hair. It is also the reason we have disease states.

Oxidative stress from free radical damage is the underlying cause to many diseases:

Oxidative stress in the body can be found through a blood test measuring TBARS (Thiobarbituric acid reactive substances). High levels of this test are associated with cancer, heart disease, stroke, and aging.

For a long time we thought the key to anti-aging and anti-disease was to offset oxidative stress by taking antioxidants such as Vitamins E, C, A, and beta-carotene. And while these external sources might be helpful, scientists have since discovered that our cells make their own antioxidants. If triggered by a messenger ( Nrf2 ), our cells have the ability to go after oxidative stress at the ratio of one million antioxidants to 1 free radical per second, versus a 1:1 ratio of food or vitamins. This is the equivalent to consuming 360 oranges per day!

Nuclear erythroid related factor 2 or Nrf2 (pronounced Nerf two) is the messenger that triggers our own natural antioxidant production. Nrf2 goes to our own DNA and tells it to release all of the cell’s antioxidants so that the body can survive the assault of free radical damage. When we are young, we have a set of Nrf2 messengers that cause our cells to pour out their own antioxidants. It is the reason most people don’t see signs of again until 20 to 25 years of life, and most are fairly resistant to disease.

Since the discovery of Nrf2, scientists have been trying to figure out how to wake up this process inside of the cells for those of us who experience unwanted symptoms of aging. A group of biochemists discovered a synergistic formula of herbs that activates Nrf2 and, in turn, Nrf2 activates the cells’ antioxidants. This is very effective at reducing oxidative stress to almost nothing, even in an eighty-year-old.

I use this formula along with proper nutrition to manage my own health, as do many of my clients who use nutrition to heal from autoimmune disease states. I have also witnessed clients with neurodegenerative diseases decrease, if not eliminate, their symptoms. Even the family dog who suffers from Lyme’s disease can reap amazing results!

Sources:

Hamilton , K., Reuland, D., and Reuland, D. (2013). The role of nrf2 in the attenuation of cardiovascular disease. Exercise Sports Science Review, (41(3)), 162–8. doi: 10.1097/JES.0b013e3182948a1e.
Online resources for disorders caused by oxidative stress. (n.d.). Retrieved from www.oxidativestressresource.org/.
Natarajan, R., Bogaard, H., Henderson, S., Long, C., Kraskauskas, D., Smithson, L., Ockaili, R., and McCord, J. (2009). Chronic pulmonary artery pressure elevation is insufficient to explain right heart failure. Circulation, (Nov), 1951–60. doi: 10.1161/CIRCULAT IONAHA.109.883843.
Song, H., Zhang, X., Chen, X., Chen, H., and Rovin , B. (2005). Activation of the nrf2/antioxidant response pathway increases il-8 expression. European Journal of Immunology, 35(Nov), 3258–67.

Mineral Relationships: The Hair Mineral Analysis (HTMA Test) Ratios

Fri, 23 Jun 2023 18:40:50 GMT

Let’s talk ratios on your HTMA Test

Often people get their hair test mineral analysis back from the lab and they will look at page one, where all the individual minerals are listed and see that an individual mineral is high or low and then think to start taking minerals or cut minerals out of their diet and supplement regime based on the single minerals listed.

While this might not be wrong this isn’t a helpful way to approach your results or body’s needs for healing.

Minerals work in a relationship!

Relationships between minerals are expressed as ratios. These ratios are super important when it comes to balancing body systems and addressing your energy, hormone imbalance, nutrition needs, and creating a plan to heal.

When considering the information collected as part of your hair mineral analysis, both ratios and the individual minerals are collectively considered for patterns.

Homeostasis is the relationship between mineral levels. The body is always in a state of dynamic equilibrium, homeostasis, and seeks to maintain this balance.

Mineral ratios on HTMA testing results give us the best information about potential imbalances. And to determine the best course of action for your body to balance and heal.

By analyzing specific key ratios, we are able to make the most accurate assumptions about potential imbalances and how they affect the body’s energy systems, adrenals, thyroid, and citric acid cycle.

As you can see from the image each ratio corresponds to a different system, endocrine gland, or aspect of the body based on what the mineral influences.

To learn more about hair mineral testing and how to get your test run and interpreted, schedule a free 20-minute Discovery Session to share your health concerns and goals. Heidi will share her vision for how she can help and recommend the program or package that is best for you.

The Power of Magnesium

Mon, 05 Jun 2023 14:00:04 GMT

Magnesium is possibly one of the most important nutrients for overall health, yet most people are deficent. It is an essential mineral for multiple body functions. It plays a vital role to over 700 enzymatic reactions, is required to synthesize at the DNA level, and is vital to bone and cellular health. The deficency most American’s have is a strong factor to many health concerns including cardiovascular disease, dementia, and osteoporosis.

This power mineral is essential for many reasons. It is essential for energy production, glucose regulation, the development of bone, muscle contraction, regulating normal heart rhythm, nerve function, and the production of glutathione, one of the most important antioxidants in the body. It also works with other nutrients to accomplish other essential bodily functions such as the activation of Vitamin D.

Let’s take a brief look at the many areas of health that magnesium is necessary for:

Cardiovascular Health - Magnesium is so essential that low levels can lead to the development of arrhythmia and heart failure. It keeps blood vessels clear and the heart strong. Those with cardiovascular concerns can have a 34% lower risk of death simply by getting appropriate amounts of magnesium.
Metabolic Health - This ties into cardiovasular health because magnesium is essential to balancing blood pressure and blood sugar. Your body can’t convert carbohydrates or fats into energy without magnesium.
Migraine and Headaches - It’s long been understood that magnesium can reduce the intensity and frequency of headaches and migraines. Studies have gone as far as saying that half of all migraine sufferers are magnesium deficient.
Stress - I’ve written a lot about the impacts of stress on the body, but magnesium is an essential nutrient to your body handling stress and helping the body relax. Stress actually depletes magnesium, yet magnesium helps relieve stress. If you are stressed out, it would be important to ensure your magnesium levels are balanced.
Digestion - Magnesium is a soother to the digestive tract and abdomen. It can help with chronic constipation, gas, and bloating.

Do you believe you are magnesium deficient? Here are just a few symptoms that can point to magnesium deficency:

Weakness
Fatigue
Nausea
Headaches
Loss of appetite
Cravings for stimulants like coffee
Vomiting
Abnormal heart rhythm
Muscle cramps
Numbness or tingling
And many more

If you think you need more magnesium, reach out to me. Your body is craving balance, so the best way to know is by testing and creating a proper health plan so your body gets the magnesium it needs AND can absorb it. Check out this high-quality magnesium supplement or schedule a Health Discovery Session to talk with me further.

Sources:

https://chriskresser.com/magnesium-an-essential-nutrient-that-most-people-dont-get-enough-of/

The Benefits of Glutathione: What It Does for Your Body

Fri, 12 May 2023 19:32:42 GMT

Glutathione: The Master Antioxidant

Glutathione is a powerful antioxidant that plays a crucial role in maintaining the health and function of our bodies. From supporting our immune system to detoxifying harmful substances, this article will explore the many benefits of glutathione and how it can help keep us healthy.

What is Glutathione?

Glutathione is a tripeptide molecule made up of three amino acids: cysteine, glutamic acid, and glycine. It is produced naturally by the body and is found in every cell, playing a crucial role in many physiological processes. Glutathione acts as an antioxidant, helping to protect cells from damage caused by free radicals and other harmful substances. It also plays a role in detoxification, helping to remove toxins and harmful substances from the body.

Boosts Immune System Function

One of the key benefits of glutathione is its ability to boost immune system function. This antioxidant helps to protect immune cells from damage caused by free radicals, which can weaken the immune system and make it more susceptible to infections and diseases. Glutathione also helps to activate immune cells, making them more effective at fighting off harmful pathogens. Studies have shown that people with low levels of glutathione are more likely to suffer from infections and other immune-related conditions. By boosting glutathione levels, you can help to support your immune system and keep your body healthy and strong.

Detoxifies the Body

Another benefit of glutathione is its ability to detoxify the body. This antioxidant helps to neutralize toxins and harmful chemicals that can accumulate in the body over time, such as heavy metals, pesticides, and pollutants. Glutathione works by binding to these toxins and making them easier for the body to eliminate through urine or feces. By supporting the body's natural detoxification processes, glutathione can help to reduce the risk of chronic diseases and improve overall health.

Reduces Inflammation

In addition to its detoxifying properties, glutathione also has anti-inflammatory effects. Inflammation is a natural response of the immune system to injury or infection, but chronic inflammation can contribute to the development of many diseases, including cancer, heart disease, and Alzheimer's. Glutathione helps to reduce inflammation by neutralizing free radicals and other molecules that can trigger inflammation in the body. By reducing inflammation, glutathione can help to protect against chronic diseases and promote overall health.

Improves Skin Health

Glutathione has been shown to have a positive impact on skin health. It helps to reduce the production of melanin, the pigment that gives skin its color, which can lead to a brighter, more even complexion. Glutathione also helps to protect the skin from damage caused by UV radiation and other environmental factors. Additionally, it can help to reduce the appearance of fine lines and wrinkles, making it a popular ingredient in many anti-aging skincare products.

The Surprising Link between Dark Circles and Leaky Gut Syndrome

Fri, 21 Apr 2023 18:38:14 GMT

Dark circles under the eyes can be caused by a variety of factors, including genetics, lack of sleep, and allergies. However, one possible cause is an imbalance in histamine levels in the body. Histamine is a chemical that is released by the immune system in response to allergens, it is also released by gut bacteria in your microbiome. An excess of histamine can cause inflammation and swelling, it can also cause your gut to become leaky .

When your gut is "leaky," it means that the lining of your intestines is damaged and allows harmful substances to pass through. This can lead to a cascade of problems, as the histamine can than leak out of the gut and into the bloodstream. Once in the bloodstream, the histamine can travel throughout the body, affecting various organs and systems, including the brain, skin, nose, eyes, heart, bladder, uterus, placenta, developing baby, and breast milk. This is why consuming foods or drinks that contain histamine can cause symptoms throughout the body within seconds to minutes.

These signs may mean that you have High Histamine:

Diarrhea*
Bloating*
Abdominal discomfort*
Reflux*
Food Intolerance*
Leaky Gut*
Skin Issues
Migraines and headaches
Irritability
Difficulty falling asleep
Joint Pain Musculoskeletal or connective tissue pain (fibromyalgia)
Chronic Fatigue
Estrogen Dominance
Painful Menstruation
Hypotension
Tachycardia
Rapid Heart Rate
Hypotension
Dizziness
Trouble regulating body temperature
Trouble Sleeping

*The gut is usually the biggest reason why people experience histamine intolerance. You can find out if your microbiome, or your gut immune system, is overwhelming your DAO enzyme in two ways.

Have your doctor or functional medicine practitioner test for high histamine with a Diamine Oxidase (DAO) Level test. This is analytical test which is carried out in the laboratory using the ELISA method to measure the level of the DAO enzyme in the blood.
A quick home test:

Away from food, on an empty stomach take a histamine blocker supplement. You can create a free account with my online store here to order.

After swallowing the capsule, it opens up and begins digesting histamine right away in your small intestine. If there’s a lot of histamine in your small intestine, you’ll likely begin feeling better.

If there’s not much histamine in your gut, you won’t notice much of a difference.

What does this tell you?

Do I have a lot of high-histamine producing bacteria living in my gut? Yes or No.
Is my gut immune system producing a lot of histamine? Yes or No.

With this information, you know if your histamine symptoms are gut related or not.

If not, then you know you’re reacting to something in your environment like mold, an infection, or your histamine pathway is dirty for other reasons.

Addressing the root cause of high histamine levels in the gut is crucial for healing leaky gut and preventing further health issues.

By maintaining healthy histamine levels in the gut, you may be able to reduce the appearance of dark circles and improve overall skin health.

There are many ways to heal with functional medicine. You can work with Heidi via our group functional medicine program or one on one . To find out if this is the right path for your health journey you are welcome to schedule a free health discovery session with our office.

We Are All Toxic and Depleted

HEIDITOY@HOTMAIL.COM (Heidi Toy) — Thu, 06 Apr 2023 14:00:07 GMT

We know the earth is toxic, that’s why on the very first Earth Day in 1970, 20 million people gathered in the streets of America to protest the industrial revolution.

As a result, the environmental movement was born and even though globally we keep trying to give back to the earth, we will never be able to put back into the soil the vital nutrients that humans need in order to detox, fight disease and thrive. In short, our soil and our water is void of minerals that make a body hum and boost the immune system. They are gone.

Although most people believe that they might have an adequate supply of vitamins and minerals from various foods, it has become apparent that even with a "normal," well-balanced diet it is impossible to get all the necessary micronutrients required for optimal body functions because:

Extensive farming and the use of pest-control chemicals leads to mineral depletion in soil
Processed foods lack most vitamins and minerals
Absorption of nutrients decreases as a person ages
Un-ripened fruits and vegetables (such as they are usually transported to supermarkets) as well as hybrid crops lack certain nutrients and natural flavors

Because of the above conditions, we can deduce two things:

Everyone is mineral deficient. This includes newborn babies-- their mothers are nutritionally depleted and toxic and they pass the condition on to their children.
The entire population is extremely toxic. Without minerals, we are not able to detoxify the harmful chemicals that have polluted the earth.

Minerals are the “sparkplugs” of the body and crucial to our health. They are needed for millions of enzymes as cofactors, facilitators, inhibitors and as part of enzymes themselves. Minerals have direct correlation to our health and can be analyzed through a soft tissue mineral biopsy (such as a hair sample) to determine imbalances in the body. Hundreds of common and physical health conditions can be corrected.

One example that I see repeatedly in my practice is women who have an inability to lose weight. They present with classic hypothyroid symptoms, yet when they go to the medical doctor to have a blood serum test done, their lab values come back normal.

Minerals are needed to make thyroid hormones. They are also needed to convert the thyroid hormone T4 to T3 (T3 is the active form of thyroid hormone). The reason medical doctors find normal values is because minerals are not stored in the blood, they are stored in the tissue. If a soft tissue mineral biopsy is performed instead, one would likely see an over-abundance of mercury.

The thyroid hormone is unable to do its job if the cell’s mineral status is off balance. Mercury can sequester the minerals needed to convert T4 to T3. The body cannot solve this problem on its own because minerals are needed to detoxify the mercury.

Symptoms of mercury toxicity include [1]:

Anxiety
Depression
Irritability
Memory problems
Numbness
Pathologic shyness
Tremors
Fatigue

“As the primary target is the nervous system, chronic mercury exposure can cause symptoms such as fatigue, weakness, headache, and poor recall and concentration. In severe cases chronic exposure leads to intellectual deterioration and neurologic abnormality.”[3]

It has been shown that these symptoms improve after removal of the mercury of these patients with increased mercury as shown on a hair test mineral analysis [3]

If you are chronically experiencing any of the above symptoms, I encourage you to contact me. Through a Health Discovery Session , we will select a program that best fits your needs to get the root cause of your symptoms. I will order a hair mineral testing analysis and find out what minerals you are lacking due to our toxic environment. Don’t wait. Start your journey toward better health today.

Sources:

https://chriskresser.com/could-mercury-toxicity-be-causing-your-symptoms/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3388771/
Shin SR, Han AL. Improved chronic fatigue symptoms after removal of mercury in patients with increased mercury concentration in hair toxic mineral assay: a case. Korean J Fam Med. 2012 Sep;33(5):320-5. doi: 10.4082/kjfm.2012.33.5.320. Epub 2012 Sep 27. PMID: 23115707; PMCID: PMC3481032.

Understanding Food Labels

Tue, 04 Apr 2023 20:12:48 GMT

Do you ever wonder what all those “certifed” and “free” labels are on your food? What’s the difference between “organic” and “free-range” eggs? Does it even matter? Is it all a marketing ploy? Let’s get straight to the point about the meaning of some of our most common food labels since they don’t always feel clear or easy to understand.

1.Cage Free

This does not mean hens have access to the outdoors. They might be raised without cages, but egg laying hens often live in warehouses and meat hens are raised in barns. Both conditions prove crowded with hundreds to thousands of other hens.

2.Free-Range (also called free-roaming)

For poultry, the producer/farmer must show access to the outdoors, but the condition of the outdoors and length of time the birds have access to it varies greatly from farm to farm. There is no legal definition for this and does not affect what the birds are fed (often other animal waste, additives, antibiotics, etc.).

For other species (pigs and dairy cows), the producer/farmer does not have to show access to the outdoors, they merely have to state they have a free-range facility and that’s that.

3.Grass-Fed

The USDA requires 100% of a grass-fed animal’s diet should consist of freshly grazed pasture during the growing season and stored grasses during the winter. However, they also state “supplementation can be used if the producer logs the type and amount.” This means that your grass-fed beef can be fed antibiotics, synthetic hormones, or be given supplemental feed and still be considered a grass-fed animal.

The American Grassfed Association certifies beef that has been pasture/grass based its whole life. They also require that the animal cannot be fed grain or grain byproducts, and must have access to pasture at all times.

4.Grass Finished

There is no legal or regulated definition for this term. These animals could have been fed grains and other things, and then for the last part of their lives given grass. If your label says “Grass Fed and Grass Finished” then you are on to something. You can also look for 100% grass fed.

5.Pasture Raised

This term implies the animal was raised in a pasture, but there is no legal definition or certification program for marketing this term.

6.No Antibiotics

Factory farms give antibiotics regularly to cattle, pigs, sheep and chickens to promote growth and also manage spread of disease due to the confined growing conditions. Look for other labels on these items such as “Certified Organic” before you purchase .

7.No Hormones

For pigs and poultry, hormones are strictly not allowed. So that label on your chicken, turkey or bacon is simply a marketing tool.

For beef, hormones are commonly used in production. Look for the term “No Hormones Administered” and you should be safe.

8.Natural

The USDA defines this as “a product containing no artificial ingredient or added color and is only minimally processed.” This only applies to how meat is processed after the animal is slaughtered and does not refer to how the animals were raised.

9.Organic

While the term “organic” limits the use of chemicals, pesticides, hormones, antibiotics and other inputs, it does not define production practices related to confinement or what kind of feed the animals are given. Look for products that are specifically “USDA Certified” as the USDA has strict guidelines for production and handling standards.

10.Vegetarian Fed

This just means that the animal’s diet was free of animal products. It doesn’t mean they were raised outdoors or fed 100% grass.

Pigs and poultry are not vegetarians and would not have been fed their natural diet if labeled as vegetarian fed, so look at this as a marketing ploy.

11.Wild Caught

Applies to fish and seafood that were fished from their natural environment. Other fish/sea animals might still be harmed in the harvesting of wild-caught seafood. Also, sometimes the catch might not be sustainable, meaning the ability for a species to reproduce productively was harmed.

Farmed salmon is fed dye to make its flesh pink like it would be in the wild. Farmed shrimp are often full chemicals and banned antibiotics, among other things.

Learn what kinds of foods you’re buying so you can get the best quality for your money. Dig deeper into grocery store strategy by checking out my blog, Good, Better and Best: How to Navigate Your Grocery Store.

The #1 Supplement EVERY Woman Needs

HEIDITOY@HOTMAIL.COM (Heidi Toy) — Wed, 22 Mar 2023 14:00:05 GMT

Are you a woman? Do you know a woman? Chances are you have experienced or are currently experiencing some form of female hormone imbalance. “No, no,” you say, “That’s not me. I’ve never had any problems.” Ever had PMS? Mood swings? Hot flashes? Unexplained hair loss or weight gain, or inability to lose weight? Low libido? Yeah, this is you, and you’ve had these problems.

We all have stress in our lives due to emotional or dietary changes or pain/hidden inflammation, and a women manifests stress throughout her body in different ways. Some of these can be mild, but sometimes it can be serious too (endometriosis or PCOS). Whatever your degree of hormonal imbalance, there’s one supplement—one marvel mineral—that can help EVERY woman.

Drum roll please…. Magnesium!

Why is it awesome?

Magnesium has over 320 functions in the body. Some of the most notable are:

It is anti-inflammatory.
It improves the function of thyroid hormones and insulin production.
It is the key mineral in soothing your central nervous system and calming your HPA axis (the system in your body that deals with stress). This in turn helps with insomnia by activating the GABA (your brains main inhibitory neurotransmitter, which calms your brain cells and keeps your brain from getting overexcited) [1]. ( Check out my blog, “Here’s One that Will Put You to Sleep”)
It promotes the healthy metabolism of estrogen.

Those who are magnesium deficient often experience these symptoms:

Weakness
Fatigue
Muscle cramps
Hypertension (high blood pressure)
Increased inflammation
Kidney stones
Osteoporosis (brittle bones)
Heart conditions and electrical disturbances

How much should I be getting?

Magnesium should be at a 1:1 ratio with is partner mineral in bone health, calcium. Everyone thinks bones are only made up of calcium, but this is not the case. Most osteoporosis/penia clients do not have a calcium deficiency, the culprit it is Magnesium. Magnesium is needed for bone structure and strength, but it also protects bone density and cardiovascular health by directing calcium toward bone and away from blood and tissues where it could cause hardening of the arteries, or atherosclerosis, according to “Human Metabolism: Functional Diversity and Integration.” Magnesium is also needed for muscle relaxation, metabolism and numerous enzymatic reactions in your body. Magnesium-rich foods include beans, seeds, nuts, fish, spinach and broccoli.

How can I find out if I have enough?

Regular blood tests do not give us an adequate picture of our mineral stores. Usually the doctor tests serum level blood tests for magnesium and potassium and they aren't really very accurate as they test what is in the blood, minerals do not store in the blood they store in the cell. The best way to test with blood is a serum, urine or hair mineral testing. Having normal magnesium on a blood serum lab test doesn't tell us if you have a deficiency of what is stored in the cell. The serum blood test only accounts for 1% of the magnesium in the body. So it is quite possible for the magnesium levels elsewhere in your body to be low but have the serum test to come back normal.

Why am I not getting what I need?

Stress causes the body to dump or use up magnesium and food cannot restore the mineral as fast as we are using it up with our stressful lives - stress comes in the form of emotional stress (good and bad) dietary stress, pain and inflammation and hidden inflammation.

We need magnesium the most during stressful periods and even though it is illogical this is when the body dumps it the most and the reason being is that by dumping it. the body is able to rev up the central nervous system so that we can deal with the stressful situation. The problem here is we are stressed all the time. We are stressed when we wake up, stressed when we eat, stressed when we rest, stressed when we work too much and when we don’t work enough, stressed about finances, money, relationships, social media, news, politics. You name it we stress about it.

Environmental toxins also steal it. You may say that you don’t experience many environmental toxins since you live in a clean neighborhood and don’t smoke. You absolutely are exposed to these toxins though! Simply put our lives are filled with environmental toxins, many of which are xeno-estrogens. These mimic estrogen and are especially harmful to a woman’s hormone balance. Here are some of the most common sources of toxins:

Lawn care products such as fertilizer or pesticides
Make up
Home cleaning products
Pesticides in food
City water source (often filled with chemicals)
Plastics

Simply put, toxins, stress, inflammation "steal" our magnesium.

How can I get it naturally?

Food sources[2] of Magnesium

Spinach (157 mg per cup)
Swiss chard (151 mg per cup)
Beet greens (98 mg per cup)
Sunflower seeds (114 mg per cup)
Pumpkin seeds (190 mg per ¼ cup)
Summer squash (43 mg per cup)
Black beans (120 mg per cup)
Edamame (100 mg per cup)
Brown rice (84 mg per cup)
Baked potato (43 mg per 3 ounces)
Avocado, cubed (44 mg per cup)
Broccoli (24 mg per cup)

The food supply is lacking though. We no longer can get an adequate amount and high quality of nutrients just through our food because our soil and water have been over farmed and are stripped of minerals. You probably can’t eat enough magnesium rich foods to truly supply yoru body with the kinds of magnesium and amounts it needs. That’s why I suggest supplementing. Make sure to use a supplement that is high-quality and professional grade. You don’t want to be spending money on fillers and supplements that don’t do much supplementing.

What supplements are available to make sure I get enough?

There are many different forms of magnesium. Find a list HERE [3]. I recommend Magnesium Glycinate most often because it directly helps the central nervous system regulate which in turn helps you feel less stressed! A general guide would be to take 350 mg per day taken at different time of the day - so 100-125 mg per dose at breakfast, lunch, dinner is best for absorption and to calm the central nervous system. Biotics and Nutri-Dyn are two of my favorite, trusted brands. Both are high-quality and professional grade while being manageable on your budget. Here are a few other magnesium supplements that I often recommend to my clients

Magnesium Glycinate - This form is most helpful for stress relief.
Mg-Zyme - Very similar to the form above but also has magnesium aspertate and magnesium gluconate.
Magtein - Also supportive of the brain since it contains magnesium L-threonate which is the only form of magnesium known to cross the blood-brain barrier.
Mag-K or Potassium-HP with Magnesium - This is a magnesium and potassium combination supplement which is helpful since potassium is often deficient along with magnesium.

I also often avoid magnesium citrate. Although this form can be helpful for some people, it doesn’t store in the body and pulls water into the intestines. It can make you dehydrated and cause problems that come with dehydration. It also can mess with proper copper storage.

When should I NOT take it?

Times not to take magnesium is if you have kidney disease. Always consult with your doctor of healthcare professional before taking any supplements since they will know how a particular supplement will interact with other medications or health conditions.

You can’t live without magnesium and ensuring you have a proper balance of magnesium in your body will optimize the life you want to live. If you think you are out of balance, chances are you have other minerals thatt are imbalanced as well. The Hair Tissue Minearal Analysis (HTMA) is the golden key test I use to learn all about mineral status in the body. Schedule a Health Discovery Session to learn more about this test and the best options for your body to balance hormones, body systems and achieve the optimized life you dream of living.

Sources

3 Common Myths that Keep You from Healing

HEIDITOY@HOTMAIL.COM (Heidi Toy) — Wed, 01 Mar 2023 14:00:04 GMT

Did you know that what you believe can directly impact your ability to heal?

Research has proven that words are powerful and what you believe can set your body up to heal or to start breaking down. In the article The Power of Words in Healthcar e, Krug states, “Language has a magical influence on the lives we lead, with an impact on our thoughts, emotions, and/or actions. The words we use are one of the most potent ingredients in the science of language. Words have the power to heal, guide and motivate. They can confuse, mislead, and even hurt us.” [1]

In fact, Bernie Seigel MD has done extensive research in this area and found that cancer patients who were told they had no chance of living defied the odds only when they believed that they still had a chance.[2] His research and subsequent book Love, Medicine and Miracles prove that what you believe has the power to help you heal.

If belief is such a intrinsic part of a person’s healing journey, then we need to bust some myths about your health concerns that could anchor you down in your healing.

Myth: “I won’t get better.”

Truth: Not with that attitude you won’t! For real. Research proves it. Your desire to heal and get better from whatever your health concern is imparative to your actual healing. The body WANTS to be well and is constantly fighting to bring balance and health. Sometimes these bodily responses can be harmful (like long-term inflammation) but when we start working with your body and not against it, it CAN heal. There are countless of miracle stories of people healing when all the doctors in their care plan said otherwise. If you want to heal you can find more healing than if you give up and surrender to a life of dis-ease, illness and pain.

Myth: “When I find the problem, I’ll get better.”

Truth: There is probably more than one issue going on. Most diseases, illnessness or health concerns are complicated with multiple body systems being imbalanced which causes the condition. You may get a diagnosis from your doctor which leads to a medication, but you’ve only masked your real problem. Getting to the root cause is what can actually set your body up for healing and that is a holistic and whole-life task. You CAN get better, but if you’re expecting a quick fix as this myth implies, you will be disappointed. Taking care of your body needs to become a value in your life because you are worth it!

Myth: “People don’t care.”

Truth: Some people don’t care. Cut ties with them. Most people do care but don’t know how to communicate their care. Especially if you deal with a chronic concern, your friends and family probably don’t know how to show they care. Many people wish or hope for healing because you being in pain or discomfort is uncomfortable for them. It’s hard to watch the ones we care about suffer! Practitioners or doctors also care, but in the traditional medical system they are trained to see your body and medicine in a particular way. A practitioner can only help you with the tools in their tool belt and some of them may not have the right tools which comes across as them no caring when the strategy they want to use doesn’t work. People care and you need to start to believe that you matter. And matter enough to surround yourself with those who care: friends, family, support groups, and practitioners who really listen.

What other myths do you believe? I would suggest talking with a trusted friend or family member. Sometimes the myths we think feel so real that we can’t recognize them for what they are. What you believe about your healing matters and can set your trajectory for the life you want.

If you need someone who will really listen give me a try. I’ve experienced my own healing journey and understand the pain of searching for answers. Schedule a Health Discovery Session to share with me your concerns. I’ll really listen and share what tools I use to help find the root cause and build a healing plan that will work.

Resources:

Krug, S. (2018). The Power of Words in Healthcare: A Patient-Friendly Lexicon. Society for Participatory Medicine. Retrieved from: https://participatorymedicine.org/epatients/2018/01/the-power-of-words-in-healthcare-a-patient-friendly-lexicon-top-10-list-wordsdomatter-project.html

SIEGEL, B. E. R. N. I. E. (2014). Love, medicine and miracles . MEHTA PUBLISHING HOUSE.

Can Stress Cause Depression?

HEIDITOY@HOTMAIL.COM (Heidi Toy) — Wed, 15 Feb 2023 13:00:09 GMT

Short Answer: Yes.

Chronic stress has long been associated with depression, but it is not always a precursor or a symptom. An individual can be subjected to chronic stress and not develop depression, and likewise a depressed individual might not feel chronic stress but still have depression symptoms. A new study published by The Journal of Neuroscience [1] on December 2, 2019 sheds some light on this phenomenon.

A team of scientists, led by Nandkishore Prakash, hypothesized that the number of serotonin neurons in the serotonergic system of the brain (which is influenced by stress and reward stimuli) could play a role anhedonia. Anhedonia, saddling right up there with depression, is the inability to feel pleasure, even when experiencing normally enjoyable activities.

Prakash and team first trained a group of rats to activate an electrode that elicited a reward response. Once the study began, the rats were exposed to social stress once per day, then given access to the self-stimulation electrode 15 minutes later. The researchers noted that stress significantly increased the amount of self-stimulation required to feel pleasure in some rats, but for others there was little to no effect to exposure to stress.

In measuring brain activity of the rats, Prakash’s team discovered the anhedonia-prone rats had more serotonin receptors than the resilient rats. Prakash then activated neurons in the central amygdala, and the affected rats became more resilient to stress.

This study is good news for people experiencing depression. Researchers are beginning to understand how stress can affect mood via the mechanisms present or not present in the brain. Hopefully, with further research, treatments can be developed to aid individuals with depression.

If depression is something you struggle with, sign up for a Health Discovery Session with me. I will listen to you and we’ll get you started on a plan that is individualized to your specific needs. Skeptical? Read Theresa’s story . Functional medicine can change your life, and I want to partner in your health journey with you.

Sources:

Nandkishore Prakash, Christiana J. Stark, Maria N. Keisler, Lily Luo, Andre Der-Avakian, Davide Dulcis. Serotonergic plasticity in the dorsal raphe nucleus characterizes susceptibility and resilience to anhedonia . The Journal of Neuroscience , 2019; 1802-19 DOI: 10.1523/JNEUROSCI.1802-19.2019 . https://www.jneurosci.org/content/early/2019/11/28/JNEUROSCI.1802-19.2019

7 Steps to Better Digestion

HEIDITOY@HOTMAIL.COM (Heidi Toy) — Wed, 25 Jan 2023 10:30:00 GMT

Get Your Digestion On!

Digestion cannot begin until all the following are present:

Relaxed muscles in the body
Decreased blood pressure
Slowed pulse rate

Once these three things occur, the parasympathetic branch of the nervous system is able to fire all the correct signals to the brain saying it’s ready to get the party started. The brain then tells the stomach to up its acid production, and digestion gets going (See my blog: Don’t Drive and Eat: It’s Bad for Digestion ).

But how do you get your body into that parasympathetic state of relaxation in today’s go-go-go world? Simple: make sitting down to eat a priority. Food is the fuel for your body and it is arguably one of the most important things you do daily. If you cannot digest, you won’t have energy (among many other health issues that can occur from lack of digestion), so why make it take a back seat to whatever other task you have going on?

I know, I know. I said the answer was simple, and it is, but follow through is often the tricky part. Here are seven tips to help you digest better:

Shop the perimeter of the grocery store. Avoid the center aisles.
Load up your cart with produce (organic if possible--see my blog The Dirty Dozen ), grass-fed and finished beef, and good ol’ dairy (as in REAL butter).
Leave the processed items on their shelves or snug firmly in their freezer boxes.
When you buy good ingredients and actually cook meals for yourself and your family, you will appreciate eating much more.
Check out my blog Good, Better and Best: How to Navigate Your Grocery Store
Bring your appetite, as long as it’s not out of control.
If you’re ravenous when you get to the table, you will likely overeat as you are more concerned about getting food into your stomach than the actual amount of food going in. It takes about 20 minutes for the “full” signal to get from the stomach to the brain.
Don’t skip meals.
Eat a small, healthy snack if you’re not going to make it. Small being the key word there.
Less, then more (if desired).
The “old way of thinking” often promotes a clean plate, no matter how much food is on it. Therefore, an overloaded plate can easily lead to an overloaded stomach. You can always add more to your plate if you still feel hungry when finished.
If you have the problem of bigger eyes than stomach, try using a smaller plate (nine inches or less). You can’t put as much food on a plate that isn’t as big!
Be mindful of what’s on your plate.
Did you or someone prepare it for you? Either way, how great was that!
Is the presentation nice? Or goofy? Or messy?
Isn’t it great that you actually have food on your plate?
Use all five senses while eating.
What does it look like?
How does it smell?
How does it taste?
What is the texture like?
Does it make any noises when you chew (crunch, squeek, slurp)?
Eat small bites.
When you take smaller bites, you are more likely to avoid the risk of gulping air as you eat. Air bubbles in your gastrointestinal tract can be painful and sometimes embarrassing depending on which end they decide to come out.
Also, the smaller the bite, the longer the food will last. This will help you enjoy the meal more thoroughly, and help the body get a better sense of fullness instead of leading to overeating.
Chew well.
The recommended number of times to chew one mouthful of food is between 20 and 40. Sound like a lot? Probably because you’ve been doing it wrong your whole life.
When you take time to chew, you really get a better idea of what you’re eating.
Again, the more you chew, the less you will likely eat because you will actually feel full when you truly are.

Basically, everything above is pointing toward one key suggestion: SLOW DOWN! The American culture says it’s a waste of time to eat when you could be getting 8 million other things done (or doing them at the same time). Give this “enjoying your food” thing a try. You might be surprised by the results.

Source:

https://www.health.harvard.edu/staying-healthy/8-steps-to-mindful-eating

HELP! I Accidently Ate Gluten

HEIDITOY@HOTMAIL.COM (Heidi Toy) — Wed, 04 Jan 2023 08:45:00 GMT

When I was healing, I went out to eat at a steakhouse (safest gluten-free bet when eating out), ordered my salad sans croutons, and told the waiter I was gluten intolerant. I thoroughly enjoyed my delicious salad all the way up until the last bit where, amongst the last leaves and some dressing, I spied a piece of crouton.

How much of this had I eaten? I had no idea as croutons are crumbly and I didn’t know the size of it to start. My functional nutritionist had told me the size of a goldfish cracker could set me back six to nine months in my healing process. That’s a pretty small amount of gluten that can unravel a whole ton of hard work.

I showed the waiter the crouton and of course they comped my meal, but that did nothing to save my healing process that I’d been at for nearly four months--the time, the money, the learning, etc.

To the rescue: gluten enzymes! I never leave home without them.

Gluten enzymes are supplements designed to provide digestive support for those with gluten intolerance or sensitivity. They provide specific nutrients shown to help digest and inactivate gluten, and at the same time support the health and efficacy of the gastrointestinal tract.

Gluten represents approximately 50% to 80% of the protein found in wheat, barley and rye gains, and, primarily due to its rich proline content, it is very difficult to digest [1]. Gluten is sneaky and can be found in many different foods as an additive, making it very difficult to avoid entirely, even when trying to follow a gluten-free diet. Thus, gluten enzymes are pretty much a lifesaver when you’re in need.

Check out this great option from my Nutridyn shop:

Glutezyme®

Please note if you are healing or test positive for gliadin antibodies (the protein in gluten we are allergic to), taking this supplement does not give the license to eat pizza and drink beer. Gluten enzymes are for emergencies , not for everyday choices.

References

1. Hausch t, et al. Am J Physiol - Liver Physiol. 2002 Oct; 283(4): G996-G1003

How to Stay Healthy During the Holiday Season

HEIDITOY@HOTMAIL.COM (Heidi Toy) — Wed, 07 Dec 2022 11:00:04 GMT

The holiday season is upon us and that means parties! Chances are you will find yourself at some special dinner or Christmas party or holiday gathering. “Cheating” on your nutrition plan can set you back 6 months or more in your healing journey, so it’s important to stick to your plan. Use these 5 tips to stick to your nutrition plan and stay healthy this holiday season.

5 Tips to Stay Healthy this Christmas

Make a Plan! If you don’t plan ahead, you’ll make decisions in the moment that you otherwise wouldn’t. If you know there is a party happening at your neighbors, decide what you will eat before you go. Plan to bring a healthy option to share, or ask the host what you can expect. Most people understand that dietary restrictions are common, so ask ahead of time. “Cheating” happens way easier and often without intent when you don’t plan ahead.

Ask for accommodations. If you are going out to eat or to a catered meal, ask the serving staff for appropriate accommodations. In a restaurant it’s often very easy to order some veggies and a protein a la carte even if you don’t see that option on the menu. At a catered event plan ahead (see tip #1) by asking for a healthy alternative ahead of time or if you’re unable bring some extra snacks to supplement for a while a meal you may not be able to eat.

Get Support! Tell your friends or family what your goals are and how you intend to stick to them. Get their support. It’s easy to sneak a cookie and think it doesn’t matter when you’re by yourself, but if your best friend is standing there and knows how serious you are about your goals you can avoid that mediocre, half-dried out, poorly decorated sugar cookie with no problem!

Know what to drink (besides water)! Most nutrition plans I suggest and any other practitioner will suggest includes no alcohol. It’s best to stick with that, but if you have been on your health journey for a while and your body is pretty well balanced a drink can be ok to have every once in a while. Hard liquor (vodka, tequila, gin) and dry wine are probably your best choices since they are most reliably gluten free and lighter in sugar. Choose a drink that doesn’t come with a lot of sugary syrups. There are gluten free beers and ciders as well, but these often are loaded with sugar. It’s probably ok to have a drink, but choose ONE or TWO for the entire evening.

Repeat your “why”! There is a reason you gave up all the chips and soda and sugary processed foods, and the reason was good. Go back in your mind to your why. What sort of life do you want to live? What sort of things do you want to do that made you make the changes you have? I guarantee those reasons will survive the holiday season and be waiting for you on January 1. Welcome the new year with a body that’s enjoyed friends, family, and fun but hasn’t compromised it’s goals or health.

You can stick to your nutrition plan and you'll be so glad you did. If there's a chance though that you slip up some, don't beat yourself up, just jump right back on the plan and keep going. If you know you need a plan but have never considered how to truly achieve your health goals and the life you know you can live, let's talk! Book a Health Discovery Session to discover how I can help you be the healthiest version of you.

Free Meal Planning Template

HEIDITOY@HOTMAIL.COM (Heidi Toy) — Wed, 16 Nov 2022 06:15:00 GMT

Meal Planning for Peace of Mind

You probably keep a calendar for all your daily activities so you always know what event is on which day at what time. Have you ever tried planning your meals out that way? Maybe you should, especially if your calendar is pretty full with all those activities. Meal planning can be a great way to take the stress out of dinner (and lunch if there’s leftovers!), and reduce the amount of waste from uneating food that you purchased because you “might do something with that.”

Meal planning can be easy if you follow the steps laid out in this blog.

Large Picture: Time to Clean and Organize

Make a list of 10 or so of your favorite meals.
Gather all the recipes into one easy-to-locate spot (make copies, create a folder on your computer desktop, take photos and save them as favorites in your phone, etc.).
Clean out and organize your freezer (when was the last time you did that?).
Additionally, check expiration dates on all the products in your fridge. Start over if anything is super old, smells weird or looks bad.
While you’re at it, check the pantry and cupboards, too. Is that box of crackers in the back (one of the three open ones) still good or have they gone stale?
Purchase containers for leftovers or freezer meals.
Glass containers, such as pyrex, usually keep best and also freeze well.
Plastic containers are great for the fridge, but can crack in the freezer.
Freezer-safe plastic zipper bags or the use of a food-saver can be a great option too, although not necessarily very economical.
Designate an area in your kitchen to keep track of cooking supplies/foods that you run out of during the week.
Magnetized white board for the fridge.
Pen and paper inside the drawer next to the oven.
Decide how you want to keep track of what you plan to eat and when.
A calendar on the wall.
List in your phone.

Methods for Prepping

Cook in bulk.
If you’re preparing a meal that will freeze well, double or even triple the recipe, and save it for later!
This method works well for meatloaf, casseroles, sloppy joe mix, lasagna, tacos, soups, etc.
If you’re already cooking something with a veggies, chop and cook extra veggies to add to tomorrow’s meal
For example: throw in some of last night’s sauteed tomatoes and asparagus with your morning eggs.
Double your main ingredient.
If baking a chicken breast for dinner, bake two and cut up the second to put in your salad for lunch for the next few days.
If cooking a turkey, save and freeze the extra meat to throw in with soup or other dishes later on (just don’t forget about it in your freezer!).
Does your recipe call for a cup of quinoa? Cook two and toss extra in with your morning eggs or tomorrow’s soup.
Designate a day for cooking.
If you have a crazy work week, you might take a few hours on the weekend to make several meals at once, save them in portion specific containers, and reheat them throughout the week or month as needed.
If cooking isn’t your favorite thing, invite some friends over and have them bring ingredients for freezer meals too. Then you can cook together and socialize at the same time.

Time to Take Action - Make a List and Go Shopping

Take a look at your calendar to see what days will be better suited for cooking, and which days should be leftover or freezer meal days.
Take out your list of recipes, and pick three or four for the whole week.
Write an organized list of ingredients you need for those recipes.
Try creating a chart with columns for produce, meat, grocery, dairy, frozen and other (i.e. toilet paper, paper towels, etc.).
Check out the list of items you ran out of during the week and add those to your chart.
Don’t forget about the staple items that won’t be ingredients in your main dishes (i.e. beverages, snacks, etc.),
Head to the store. Check out the following blogs for recommendations on specific types of the foods on your list to purchase:
Good, Better and Best: How to Navigate Your Grocery Store
The Dirty Dozen

Once you start cooking more meals at home, you might notice a change in how you feel physically, mentally and emotionally. The better food your put in your body, the more energy you will have, the clearer your mind, and the better you’ll sleep (which affects everything else). If you like the changes and want to see more, try signing up for my Masterclass and apply for EnergyRx . I will teach you how to navigate all of this and more in my program EnergyRx!

Source:

https://www.westonaprice.org/health-topics/childrens-health/family-meal-planning-strategies/

Stress Effects on Body

toy.heidi@gmail.com — Wed, 19 Oct 2022 11:30:00 GMT

Mind-Blowing! Stress Physical Symptoms

If you’ve been with me for awhile, you know all about the mind-body connection. The mind tells the body what to do, but the health of the body also has an effect on the mind. Chronic stress can cause major problems in the body, and thus actually change the composition of the mind. Say that again? Yeah, stress can screw up your brain.

Chronic or severe stress can cause behavioral abnormalities and/or cognitive impairment. Glucocorticoids are amino acids produced by the adrenals that can alter synapse density, creating larger spaces than normal for impulses to pass by diffusion of a neurotransmitter. In a study, animals were exposed to various types of stress (physical, separation, social, anxiety, etc) and researchers discovered 6 hours per day during a 3 week period was enough to change the structure of the hippocampus in the brain. These animals developed a cognitive deficit making them sensitive to stress and stressors, causing their body’s systems to be less adaptable to stressful situations [1].

When the body experiences stress, many systems are activated: hypothalamic-pituitary-adrenal axis (HPA axis), metabolic, pro and anti-inflammatory modulators of the immune system, and the autonomic nervous system. When too much stress occurs, chronic or severe, any one or more of these systems can get thrown off.

Here are two examples of too much stress being a two-way street:

Gastrointestinal issues - When you are stressed or nervous, you often feel it in your stomach too (butterflies, nausea, constipation, etc). Likewise, when the stomach is inflamed due to diet or other reasons, the brain kicks into overdrive to try to help. For more information on the gut-brain connection, see my blog titled Anxiety and Your Gut .

Spine density loss and amygdala remodeling - Serine is an amino acid, largely obtained through diet, that is used in the biosynthesis of proteins. Serine proteases are enzymes that help proteins form peptide bonds. The serine protease tissue-plasminogen activator (tPA), regulated by the amygdala in the brain, affects the density of the bones in the spine. If the spine is subjected to chronic stress, the amygdala becomes stressed and can’t perform properly. Overtime the amygdala forgets how to do its job, and, in essence, loses its ability to perform as it previously did.

The Bad News:

One of the major negative effects of too much stress is HPA axis Dysfunction. HPA-D is often confused with adrenal fatigue, but they are not the same. Adrenal fatigue incorrectly places all the blame on one small part of the system instead of the whole (again: the mind-body connection). HPA-D correctly accuses the brain for not doing its part in regulating body processes. Prolonged stress anywhere in your body can throw off your HPA-axis enough to cause a myriad of health concerns including depression, diabetes, obesity, chronic fatigue syndrome, and rheumatoid arthritis, just to name a few.

The Brain to the Rescue!

Luckily the brain is pretty good at repairing itself. The right set of external and environmental conditions can help it create new stem cells that can rebuild damaged areas [2]:

Intermittent Fasting and Caloric Restriction - this can help increase the number of stem cells circulating in the blood and lengthen the lifespan of organs.
Low Carb Diet - Consuming more carbohydrates than the body can burn results in high Triglyceride (TG) levels, leading to weight gain and metabolic syndrome. Also, stem cells don’t grow well in bodies with high TGs.
Exercise - Aerobic exercise can help stem cells turn into bone instead of fat.
Reduce Sugar Consumption - Too much sugar can cause chronic inflammation and metabolic syndrome. Reduce sugar consumption to increase stem cell longevity.
Reduce Inflammation - Inflammation inhibits stem cell activity and production. Cut down on inflammatory foods such as processed items, soda and alcohol.
Supplementation* - Pick up professional-grade supplements to support the brain and body.
Vitamin D and D3
Omega-3s
Resveratrol
Mesenchymal
Curcumin or Turmeric

*Any of these items can be purchased from my shop .

Stress is bad. Emotional stress (stress of the mind) can affect the body just as much as dietary stress and pain/hidden inflammation can affect the mind. It’s definitely a two way street. For help getting your stress under control, contact me for a Health Discovery Session . You deserve to live a life reduced of stress, and you will learn to manage and navigate stressful situations when they arise. I can help! We can get there together.

General Source: https://blog.bioticsresearch.com/stress-the-mind-body-connection-part-2

Specific Citation:

http://psych.colorado.edu/~munakata/csh/mcewen.pdf

https://blog.bioticsresearch.com/7-ways-to-promote-stem-cell-proliferation

Go Nuts!

HEIDITOY@HOTMAIL.COM (Heidi Toy) — Wed, 21 Sep 2022 12:15:00 GMT

Getting the most health benefits from nuts!

Nuts are great! I want you to go crazy for them. But, there is a “but…” If you’ve been keeping up with my blogs, are you really that surprised that something good can come with a caveat?

Nuts have TONS of health benefits including the ability to [1]:

Improve cholesterol
Prevent arrhythmias
Reduce blood clotting
Relax blood vessels
Raise levels of glucagon (helps with blood sugar handling)
Contribute to satiety

Here’s the “but.” Raw nuts are hard for the body to digest:

They contain high levels of phytic acid which binds to minerals in the gastrointestinal tract and causes inflammation in our gut lining. This inflammation can lead to malabsorption of foods.
Nuts contain enzyme inhibitors which, while are awesome while they are still on the plant, are not easily digested by the human body.

The good news is that no one says you have to eat them completely raw. There’s a super easy trick to beef up all the nutty goodness: soak your nuts in a saltwater bath! If it sounds like a day at the spa to you, you won’t be disappointed with the results this soak produces.

Saltwater makes nuts so much more digestible, as well as giving them that extra little smidge of flavor that seems to top the cake. Salt has the ability to neutralize both the phytates and enzyme inhibitors found in raw nuts. It also increases the bioavailability of important natural nutrients such as vitamin B, and activates additional enzymes that help increase nutrient absorption.

How to Soak: Instructions and Cheat Sheet from “Now That’s Vegan” [2]

Place nuts or seeds in a glass or ceramic bowl.
Fill a measuring cup or pitcher with warm filtered water at a ratio of 2:1 (2 cups water to 1 cup nuts).
Add a little sea salt to warm filtered water.
Cover the bowl with a clean cloth and let sit for a specified time as outlined below.
Drain in a colander and rinse with filtered water.

How to Get Nuts in Your Diet

Snack on them - After you soak them, premake “To-Go” packs for yourself using small containers. Then you can grab-n-go, or keep one in your purse or car for whenever you might need a little something to get you by.
Spread them. Many types of nut and seed butters are commercially available these days. Read the labels carefully to make sure they’ve been made with soaked nuts..
Sprinkle them. Nuts can add flavor and texture to salads, sandwiches, and whole-grain breakfast cereals.
Substitute them. Try replacing processed meat with nuts in your meals (check out vegetariantimes.com for recipe suggestions). This substitution has a one-two punch of benefits:
Reduces the risks associated with eating too much meat
Reduces the risks associated with eating too few nuts

As with most of my foodie blogs, I recommend that you try to go organic whenever possible to minimize your pesticide exposure (see my blog: Poisoning from Pesticides ). Tree and ground nuts are highly susceptible to molds that produce mutagenic and immuno-suppressive metabolites called aflatoxins. Many nut farms also treat with fumigants after the nuts are picked to kill bugs. Mold and toxin contamination (due to pesticides) may very well be the reasons for so many nut allergies these days. All this being said, it may prove difficult to find organic nuts as less than 1% are grown on certified organic farmland. Difficult, but not impossible.

So go nuts for nuts. Buy them (organic if possible), soak them, and eat them like crazy. You will feel great and be an even healthier you!

Sources:

Poisoning from Pesticides

HEIDITOY@HOTMAIL.COM (Heidi Toy) — Wed, 07 Sep 2022 11:45:00 GMT

8 Things You Can Do to Decrease Your Exposure to Pesticides

When we think of pesticides, we tend to think of farmers spraying conventional crops, however, our exposure isn't all related to farm use. The US homeowner uses 2-6 times more pesticide per acre than do farmers [1].

If you have ever bug bombed, sprayed for any kind of infestation (ants, mosquitoes, rodents, fleas, ticks, lice, bees, wasps, fungus, molds, bacteria), or taken weed prevention or abatement measures, you have used a pesticide. Perhaps scariest of all, pesticides are also contained in plastic shopping bags, plastic water bottles, retail store receipts, detergents, disinfectants, and some cosmetics.

The word pesticide is interchangeable with insecticide, herbicide, fungicide, and fumicide. We are exposed to pesticides on a daily basis, yet most of us are unaware of the consequences they have on our health.

Pesticides were discovered during World War II as a part of a chemical warfare initiative and given the name "nerve gas." These chemicals worked so well at the destruction of living things it was decided that giving them in “small doses” to kill the pests in our lives probably wouldn’t be such a bad thing.

The theory was tested: Lab rodents were exposed to high doses then the chemicals were extrapolated down for real-life human exposure. Thus, the FDA determined that pesticides only posed negative effects if given in large quantities. However, large or small doses, pesticides are still powerful carcinogens with the power to disrupt how our brains and bodies function.

Neurotoxin means toxic or harmful to the brain . Man-made neurotoxins (pesticides) are able to bioaccumulate (become concentrated) in our tissue, namely our fatty tissue. The brain is predominantly made up of fat and cholesterol, and the covering for our nerves (called myelin sheath) is also made up of fat and cholesterol—two inviting hosts for pesticides to latch on and do their damage.

Eating one chemically treated poison apple will not have serious repercussions, but repeated exposure to pesticides has been linked to disorders and dysfunctions like ADHD, Autism, Parkinson's, Alzheimer's or dementia. In all reality, it is difficult to pinpoint what causes these disorders or the extent these harmful toxins play a role, which leaves the manufacturer of these chemicals blameless.

Pesticides also affect our endocrine system . Hormones are the chemical messengers secreted by endocrine glands and they travel through the body in order to elicit a response from other endocrine glands and tissues. They help guide the development, growth, reproduction, and behavior of all animals, including humans. Hormones work in very small doses and the literally "run the whole show" when it comes to how our bodies function.

As previously mentioned, the FDA only regulates endocrine disrupting chemicals (EDC’s) tested in large doses, but our endocrine system operates on a low dose behavior. After investigation through 800 scientific studies, the journal Endocrine Reviews published findings in 2012 which concluded "very small amounts of hormone-disrupting chemicals to have profound, adverse effects on human health.”

EDC’s can create a hormonal imbalance in three ways:

Mimic natural hormone action by binding to and activating the receptor sites of the cells thus overwhelming the endocrine system with both natural and synthetic hormones.
Bind to receptor sites without activating them, thus inhibiting natural hormones from binding correctly.
Decrease the concentration of natural hormones by interfering with the synthesis, transport, metabolism and elimination of hormones.

The endocrine system is complicated and disruptions can affect many different hormone processes. For example, if the insulin hormone is disrupted as a messenger, the receptor sites of the cells could lead to diabetes or insulin resistance. Likewise, disruptions to thyroid hormone production can influence every cell in our body.

Daily exposure to pesticides, especially when we are not even aware of that exposure, can have significant consequences.

So what can you do to decrease your exposure?

Buy organic and locally grown fruits and vegetables. If you cannot afford to purchase produce organically, become familiar with the dirty dozen (the 12 most pesticide contaminated fruits and vegetables) and DO NOT buy these: https://www.ewg.org/foodnews/dirty-dozen.php
Grow your own fruits and vegetables.
Find non-toxic ways to clean your home--vinegar and water work great.
Find non-toxic ways to rid your home of bugs and pests. Spiders are great for outdoor pest control--let their webs remain intact and don’t kill them.
Leave your shoes at the door. The residue from chemically treated lawns clings to our shoes and tracks into our homes thus increasing toxic exposure.
Stop spraying your lawns and shrubs with harmful chemicals. It is both harmful to you and to bees. Our bee colonies are declining at such an alarming rate due to pesticides that we are on the brink of an agricultural disaster (bees help pollinate the food we eat—without pollination, we have no food).
Use natural remedies to remove weeds. Here again vinegar can be used:

-- One cup salt

-- One gallon white vinegar

-- One tablespoon of dish soap

Know what is in your cosmetics, lotions, and potions. It might sound drastic but if you cannot eat it, you really should not be putting it on your skin. Check out my shop for some great, safe products.

We live in a toxic world, and while many of the pesticides for which we are exposed cannot be avoided, many of them can be, we just have to make the effort. You and your health are worth it.

Resources:

http://people.oregonstate.edu/~muirp/pesttren.htm

1 Hayden KM, et al. 2010. Occupational exposure to pesticides increases the risk of incident AD. Neurology, May 1;74(19):1524-30.

2 Salam, MT, YF Li, B Langholz, and FD Gilliland. May 2004. Early-life environmental risk factors for asthma: Findings from the children’s health study. Environmental Health Perspectives 112 (6): 760-765.

3 Winchester, P., et al. 2009. Agrichemicals in surface water and birth defects in the United States. Acta Paediatrica, 98(4).

4 Nielsen, S.S., et al. 2010. Childhood brain tumors, residential insecticide exposure, and pesticide metabolism genes. Environmental Health Perspectives 118(1):144-149.

5 Teitelbaum, S.L., et al. 2007. Reported residential pesticide use and breast cancer risk on Long Island, New York. American Journal of Epidemiology 165(6):643-651.

6 Lowengart, R., et al. 1987. Childhood leukemia and parent’s occupational and home exposures. Journal of the National Cancer Institute 79(1):39-46.

7 Cantor, K.P. and Silberman, W. 1999. Mortality among aerial pesticide applicators and flight instructors: Follow-up from 1965-1988. Am J Ind Medicine 36(2):239-47.

8 Osburn, S. 2001. Research Report: Do Pesticides Cause Lymphoma? Lymphoma Foundation of America. Anne Arbor, MI.

9 Settimi, L., et al. 2003. Prostate cancer and exposure to pesticides in agricultural settings. Int J Cancer 104(4):458-461.

10 Leiss, J., et al. 1995. Home pesticide use and childhood cancer: A case-control study. American Journal of Public Health 85:249-252.

Butter is Good For You

HEIDITOY@HOTMAIL.COM (Heidi Toy) — Wed, 31 Aug 2022 15:22:36 GMT

Everything Is Better with Butter. Truly.

You drop a slice of thick yellow butter into the hot pan on the stove. Listen to that beautiful sizzle as it melts and begins to turn a lovely golden color. Is your mouth watering yet? Good. Go ahead and add another scoop of butter to that pan because BUTTER IS OKAY!

For years we were told that butter causes clogged arteries and that high cholesterol diets were due to too many saturated fats (like butter) in our diets. But that trend is slowly turning around as evidence suggests butter is actually better for you than many of the so-called nutritional alternatives.

"Heart healthy spreads" and low-fat foods are made from partially hydrogenated or processed polyunsaturated vegetable oils, margarine, and shortening. None of these are good for you body for two reasons: 1) because of what is in them, and 2) because of what isn’t in them. These types of spreads are very inflammatory to our digestive systems, leading to all sorts of health complications, namely heart disease.

Before the 1920’s, heart disease was virtually unheard of. However, between 1920 and 1960, Americans reduced their butter consumption by over 75 percent, replacing it largely with products high in trans fats, and heart disease became the number one killer [1]. Products with saturated fats (like butter!) do not produce the same results. In fact, some countries in Europe that consume the most saturated fat in the world and have the lowest rates of heart disease [1].

Two types of fats in our diet are primarily responsible for the formation of heart disease:

Trans fat - synthetically created, found in partially hydrogenated oil.
Prevents the synthesis of prostacyclin, which is necessary to keep your blood flowing.
These fats breakdown the integrity of the cell membranes, which are the basis of the body. Bad cells = bad health.
Oxidized cholesterol - formed when polyunsaturated vegetable oils (soybean, corn, sunflower) are heated.
Think fried foods.
These are the fats that harden your arteries.

Butter, on the other hand, is composed of about 20 percent short- and medium-chain fatty acids. These fats are used by the body right away for quick energy. Because it is used up so quickly, it doesn’t contribute to the fat levels in your blood (cholesterol), and has little impact on the increase of heart disease or obesity. Butter also has many benefits including:

Protects from arthritis, cataracts, fungal infections, cancer, and hardening of the arteries
Aids with weight management and muscle growth
Helps assimilate minerals into the bloodstream
Enhances brain function and increases cell membrane integrity
Assists with anti-inflammatory responses systems in our bodies

As with everything, some butters are better than others, largely depending on how the animal was raised:

Best: Raw unprocessed butter made from a grass-fed cow.

Pretty good: Pasteurized butter from a grass-fed cow.

Decent: Regular pasteurized butter in common grocery stores (but see BAD on the next line...)

BAD: Anything that comes from cows fed GE (genetically engineered) grains--which is most of the butter at the grocery store. Conventionally raised cows usually eat a diet of GE corn and soy.

After everything you’ve read from me about things you can’t eat, butter is one thing that’s a sure thing (as long as you shop carefully). So, bring on the butter, and enjoy!

Want more tips of how to navigate your grocery store and purchase the best quality on a budget? Check out Good Better Best: How to Navigate the Grocery Store .

Sources:

Hoenselaar R. Further response from Hoenselaar. British Journal of Nutrition, 2012 .

Let's Get Salty - The Benefits of Himalayan Salt

HEIDITOY@HOTMAIL.COM (Heidi Toy) — Wed, 17 Aug 2022 15:45:00 GMT

Table Salt vs Sea Salt

Salt is the great preservative. Humans have been using it for just about ever to preserve meat and fish, long before refrigeration ever existed. And despite all the low-sodium diets and products out there, salt is actually GOOD for you! Just not the kind of salt that’s in processed foods, many canned foods, and probably adorning your table in a cute little shaker.

Most salt you find in grocery store items is refined salt (also known as BAD salt). Most of this comes from underground salt mines and goes through a chemical process that strips it of many natural minerals before it gets to your table. Often, during this process, other undesirable elements are absorbed or added to the salt such as calcium carbonate, magnesium carbonate, and aluminum hydroxide.

Almost all processed foods are made with high amounts of refined salt. And most of us LOVE us a processed tater tot, Lean Cuisine or chicken nugget every “once in a while.” The trouble with processed foods is the combination of salt, sugar and fat. These three in tandem stimulate the brain to release dopamine and at the same time make our brains forget that we’re full. We eat more because it makes us happy and feel good in the short term, but the long term consequences are severe (weight gain, heart disease, depression, fatigue, etc.).

Processed foods also increase water retention. This can lead to edema, high blood pressure and poor circulation. As the body tries to rid itself of unrefined salt, it has to work really hard and it gets clogged down, which can lead to gallbladder and kidney stones.

Unrefined/Natural Salt

Now that I’ve told all about bad salt, let’s talk about GOOD salt. Unrefined, or natural salt is essential for many bodily processes:

Regulates water content, sleep, blood pressure (unlike refined salt which increases blood pressure)
Replenishes electrolytes when heavily sweating
Promotes healthy pH balance in the cells (especially in the brain), sinus and vascular health, bone strength, libido
Aids with blood sugar handling processes
Helps create stomach acid necessary for digestion
Prevents muscle cramps

Good Salts to Put on Your Table

Himalayan Salt (AKA crystal salt) - comes from the Himalayan mountains in Pakistan where deposits laid down eons ago. Does not need to go through a chemical process in order to be ingested which means it is not refined.
Sea Salt - though there is some debate about the cleanliness of oceans due to excessive human pollution, I believe the pros of sea salt outway the potentially minimal cons.
Sea salt has a higher mineral content than Himalayan salt.
Waves help oxygenate sea water, and sunlight and marine microorganisms purify the oceans by breaking down pollutants put into them.
Celtic Sea Salt has to pass the European and Australian Certification’s rigid organic standards for purity before being shelved in grocery stores.

NOTE: Beware of products labeled “sea salt” that are not truly unrefined sea salt.

Redmond’s Real Salt - harvested from an ancient, dried up sea in Utah and naturally contains more than 60 trace minerals.

Warning!

Salt cravings can be a warning sign of HPA-D (formerly known as adrenal fatigue). The adrenal glands release a hormone called aldosterone, which in turn tells the kidneys to absorb sodium. If the body is experiencing HPA-D, too little of this hormone is released and the body can’t process sodium correctly, leading to excessive levels of salt in the body. This can result in dehydration, frequent urination, low blood pressure and dizziness. Read Bridget’s story about how her low sodium levels contributed to infertility issues because of HPA-D (LINK to Bridget’s case study).

Try This

Eating potassium can help keep your sodium levels in check! To find out more, read my blog Pretty in Potassium.

So go ahead--get salty! Just make sure it’s the right kind of salt.

If you are experiencing any of the symptoms mentioned in this article (weight gain, depression, fatigue, excessive thirst, dizziness, etc.), please contact me now. Through a Health Discovery Session , we can get you started on a plan that is specific to you and get you back to healthy and feeling great.

Foods for Potassium

HEIDITOY@HOTMAIL.COM (Heidi Toy) — Wed, 03 Aug 2022 15:30:00 GMT

Symptoms of Low Potassium

Potassium is the third most abundant mineral in the body, and extremely underrated. The correct ratio of potassium keeps many parts of the nervous systems moving smoothly (i.e. muscle and heart contractions). When the nervous system is happy, the body is happy. Some of the benefits of potassium include reduced blood pressure and water retention, and decreased risk of osteoporosis, strokes and kidney stones [1].

That being said, most Americans do not receive the correct ratio of potassium. Only 2-10% of the American population obtains the recommended daily amount of potassium as listed in the chart below.

That means that at least 90% of the population are deficient in this extremely essential mineral. This is due largely to the consumption of processed foods, which are high in refined salt. Refined salt is extremely hard for the body to process, raising sodium levels higher than they should ever be (see my blog Let's Get Salty ). Potassium fights to keep sodium in check, but if you’re not getting enough potassium, and getting too much refined salt, you’re going to have problems.

The answer: Change your diet. You’ll feel a whole lot better. Eat fewer processed foods, and more foods rich in potassium.

What are Foods with Potassium

Apricots
Cantaloupe
Oranges
Nectarines
Peaches
Sweet potatoes and yams
Butternut and acorn squash
Black, pinto and kidney beans
Spinach, kale and Swiss chard
Artichokes
Avocados
Peas
Portobello mushrooms
Bananas
Kiwi
Wild-caught fish (salmon)
Grass-fed meat
Free-range poultry
Raw milk

Here are two blogs to consider when purchasing any of the above items:

The Secret to Potassium: How to be Hydrated

Water is also essential for the absorption of potassium. Potassium is considered an electrolyte because it reacts with water--when dissolved, positively charged ions are created. The body then uses this electricity to manage that nervous system (as mentioned earlier), and keep your muscles all functioning properly.

Ever had a muscle cramp? Then you know what it feels like when your body is low on potassium and/or water. When you get those cramps for “no reason,” you’re in trouble. Get some water and a banana in you, stat, and don’t stop there. Change your diet! Things are just a lot prettier when your diet is rich in potassium.

Check Your Levels

You are likely potassium deficient. That’s just a fact. However, potassium deficiency can lead to HPA-D (formerly known as adrenal fatigue). Symptoms of HPA-D include: difficulty waking in the morning, afternoon fatigue, craving salt, skin problems, low libido, brain fog, increased PMS and menopausal symptoms, dizziness, irritability, and/or inability to cope with stress.

A professionally trained functional nutritionist (ME!) can easily check your potassium levels using a Hair Tissue Mineral Analysis ( What is HTMA? ). In fact, this is a test I perform frequently when clients present to me with any of the big seven conditions (hormone imbalance, infertility, fatigue, depression, gastrointestinal health, autoimmune disorders, weight issues).

If you are experiencing any of the above symptoms, the answer may not be as easy as adding more potassium to your diet. Contact me for a Health Discovery Session and we’ll get you set up on a plan to get your health back.

If you’d simply like to add more potassium into your body and feel the difference, check out my my shop and this high quality potassium supplement .

Learn more?

https://www.healthline.com/nutrition/what-does-potassium-do

The Power of Bone Broth in the Instant Pot!

HEIDITOY@HOTMAIL.COM (Heidi Toy) — Wed, 20 Jul 2022 16:00:00 GMT

Bone Broth to the Rescue!

You need a diet overhaul, and bone broth can help get you back on track. When eliminating most of your typical diet, bone broth can improve blood sugar, gut health, inflammation and joint pain. This is the first step to a healthier life via what you eat.

What is so awesome about bone broth?

Rich in gelatin - Supports digestive health and heals holes in the gut lining caused by inflammation (leaky gut).
Fun Fact #1: Hooves, feet, and heads are the most gelatinous portions of the animal.
Fun Fact #2: Tyson Foods exports the feet from American chickens to China.
Improves collagen - Great for skin and joints
Glycosaminoglycans (specifically glucosamine) are resistant to digestion and are absorbed in their intact form. These stimulate cells called fibroblasts which lay down collagen in the joints, tendons, ligaments, and the arteries.
Repairs kidneys - The nutritional matrix in bone broths may help patch the holes in kidney tissue
Adrenal gland support - Helps the body make the shift from survive to thrive
Rich in nutrients – Particularly minerals and amino acids
The amino acid glycine assists the liver with detoxification process

The Popularity of Bone Broth

Many continents across the world use bone broth as an essential part of their diet:

Africa - Places a special emphasis on using bone broth for babies and small children
Asia - Often make broths from fish and fish bones
Europe - Stocks and broths are the foundation of cooking soups, stews, reduction sauces and for braising vegetables and meats

So what happened in the US? MSG, that’s what. Monosodium glutamate (MSG) gives processed food an artificial meaty flavor. It is also often added to canned vegetables and soups. The FDA requires foods containing MSG to be labeled as such because of the controversy recognized over the safety of this flavor enhancer [1]. I recommend that everyone avoid MSG at all costs as it has been linked with symptoms including headaches, sweating, numbness, rapid heartbeats, chest pain, and nausea.

Other contributors to the lack of bone broth in our diet include disappearing butcher shops and the influx of convenience foods. We are not sitting down at the table to eat nearly as much as generations past, let alone taking the time to cook healthy and nutritious meals. You’re in luck, though! Bone broth is easy to make, and you won’t be disappointed when you give it a try. Here’s the recipe. Good luck!

Bone Broth in the Instant Pot

Ingredients:

~3lbs bones - try to use bones from “grass fed and finished” animals (see my blog Good, Better and Best: How to Navigate Your Grocery Store )

½ cup apple cider vinegar

Your choice of veggies (carrots, celery, potatoes, etc)

Instructions:

Place bones in your electric pressure cooker (Instant Pot) and cover with cold water just below the MAX line (this will leave room for the veggies you will add in a bit). This is usually around ⅔ of the way up on the side of the pot.
Add apple cider vinegar (this helps pull out the minerals, especially calcium).
Let sit for 1 hour, not on heat.
Meanwhile, cut up your choice of veggies. Add to the pot after the 1 hour mark.
Close and lock the lid and set the pressure on Manual High for 90-120 minutes.
When it’s done, allow the steam to vent naturally for at least 15-30 minutes, or until the float valve drops. Release any residual pressure using the vent valve before removing the lid. Do not burn yourself as the steam is very hot, and do not open until fully vented!
Let the broth cool for a while and then strain all the “parts” and let the fat settle back on top. Skim off the fat. (sometimes I keep it to cook with!)

*No Insta Pot?

Place bones in 1.5-2 gallons of water in a stock pot or crock pot. Simmer for 24 hours.

* Storage Suggestions:

Refrigerate up to 1 week
Freeze up to 6 months
Freeze some broth in an ice cube tray for bouillon cubes!

*Consuming Suggestions:

Drink 8oz glass of heated broth 2-3 times per day. Add a little salt for taste.
Try substituting your morning coffee with a nice glass of warm broth.

If you like the way you’re starting to feel by adding bone broth to your diet, contact me for a Health Discovery Session and we’ll see what else we can do for you!

Learn more about MSG at https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/monosodium-glutamate/faq-20058196

Best Salad Dressing Recipes

Thu, 30 Jun 2022 12:00:06 GMT

1 Week of Easy Healthy Salad Dressing Recipes

Folate is a B-vitamin that helps make DNA and other genetic material, as well as assists in cellular division. Many chronically ill people are lacking in folate or have an inability to process it correctly . Folate, along with B12 are required to make normal red and white blood cells, repair tissues and cells, and synthesize DNA. Both Folate and B12 are nutrients that cannot be produced in the body.

Supplements can only get you so far when it comes to folate (and please, for the love of Pete, DO NOT take folic acid--it can be toxic). It is much better to source folate naturally. Salad is the amazing, wonderful, savior of foods. Green leafy veggies are the heart of every salad, and a great way to get folate into you body. Folate is the key to keeping circulating homocysteine (a common amino acid found naturally in the body) in check.

When I think folate, I think foliage. However, you can have the healthiest salad in the entire world, but if you drizzle or douse it with a store-bought salad dressing, you just killed your salad. Dead. Buh-bye.

Store bought salad dressings are loaded with canola oil. Canola oil is, simply put, VERY, VERY BAD. Putting it on your highly nutritious salad completely negates all the good, nutritiousness and the salad actually becomes toxic. It is best to create your own salad dressings--then you know exactly where the ingredients come from and exactly what is in it.

Enjoy a week's worth of Healthy Salad Dressing Recipes to save the day.

Try these three recipes and enjoy!

Primal Vinaigrette Dressing

This is a great dressing if your following the Paleo, Whole30, Keto, Primal diet. It also includes gut healing bone broth from chicken stock so it packs in the health!

makes 3/4 cup

½ cup chicken broth

2 tablespoons olive oil

1 tablespoon Dijon or spicy brown mustard

1 tablespoon lemon juice

Place all ingredients in a glass jar and shake vigorously, refrigerate

Primal Italian Dressing

Makes 3/4 cup

½ cup chicken broth

1 clove garlic, crushed or minced

2 tablespoons olive oil

2 tablespoons apple cider vinegar

1 tablespoon Dijon or spicy brown mustard

½ teaspoon each: dried oregano, basil, paprika, parsley

¼ teaspoon cayenne pepper

1 tablespoon apple cider vinegar

Place all ingredients in a jar and shake vigorously, refrigerate

Blue Cheese Dressing

Makes 1 ½ cups

½ cup plain full fat yogurt

¼ cup buttermilk (or sour cream)

2 ounces crumbled blue cheese

3 inches of cucumber, peeled and cut into chunks

1 tablespoon freshly squeezed lemon juice

Place all ingredients in blender, refrigerate

Serve with more blue cheese crumbles on a salad

6 Ways to Reset Adrenal Gland Functioning

HEIDITOY@HOTMAIL.COM (Heidi Toy) — Mon, 13 Jun 2022 12:30:00 GMT

Discover 6 Ways to Reset Your Adrenal System

#1 SLEEP

The best first step for supporting your adrenal system is to focus on your sleep. Getting and maintaining enough sleep is imperative to allowing your adrenal system to re-set. Adequate sleep is important, but so is the quality. You should plan to fall asleep at the same time each night, ideally around or before 10pm.

The body produces melatonin which is a hormone that helps us regulate our sleep cycles. Melatonin levels peak a few hours after sundown which aids the body in slowing down for sleep. The adrenal glands produce a hormone called cortisol and the body will release a surge of cortisol around 11pm. People who are awake when this happens often have a hard time falling asleep. These cycles of cortisol release work with your natural circadian rhythm, so trying to force your body out of that only causes problems to the sleep cycle. This is often why people say they get a "second wind" late at night. Try to establish a first step towards adrenal health by committing to an earlier bedtime that will allow you to fall asleep by 10pm, if your schedule permits.

#2 EXPRESS YOUR EMOTIONS

Let’s talk about emotions. In today’s busy society we often find that it is more socially acceptable to swallow or ignore our feelings rather than giving voice to them. But keeping feelings pent up inside causes cortisol levels in your body to spike, and remain elevated.

Having high levels of cortisol means that your adrenal glands don’t get a chance to rest, and instead, they continue to produce and release cortisol in response to your emotions, which wreaks havoc on your body and energy levels! The good news is that there are ways to release those emotions and stress in a healthy way so you can give your adrenal system some much needed rest. There are many ways to do this including formal clinical talk therapy to simple ways like adding laughter to your life! Read or watch something funny. Get together with good friends (who are funny!). Other ways to express emotions in a healthy way is through meditation, journaling, or seeking out a trusted friend or certified therapist who is trained in stress management.

#3 FOCUS ON NUTRITION

Giving your body the proper nutrients is one of the most important steps you can take in supporting and re-setting your adrenal system. When your body has proper nutrients all body systems can function more efficiently and properly. (And no, one healthy meal isn't enough.) The best nutrition plan balances healthy carbohydrates, quality proteins, quality fats and a daily dose of quality vitamins and minerals.

Here are a couple of tips to keep in mind as you create a nutritional plan that encourages adrenal health: Vitamin C, B5, and B6 and the mineral magnesium are essential to maintaining adrenal health. I see many clients who are recommended supplements since it's hard to get adequate amounts of these nutrients through food alone. Substitute coconut, avocado, and olive oils for vegetable or canola oils when cooking. These oils are toxic, but coconut, avocado and olive oils are high in omega-3’s, which are fantastic for your overall health. Lean animal sources, such as fish and eggs, are nutrient-dense choices for your protein. Leafy greens and colorful vegetables should be a daily staple, making up approximately 50% of each meal. Cutting sugar out completely is also essential to helping the adrenal system heal.

#4 TAKE TIME FOR YOURSELF

Our busy schedules and lives don't remind us to carve time out for ourselves, but this is important to your overall health. Even our vacations are filled up with activities. If you’re serious about supporting optimal adrenal health, you can’t afford to maintain a go-go-go mentality every day.

You need to start practicing self-care. This may include sleeping and resting, but it also includes activities that bring you life and energy to your body and heart. You can incorporate this in small ways. For example, if you enjoy outside, take your lunch break outside or by a window so you can sit in nature. If you enjoy reading or meditating, set time aside to do those hobbies when you won't be distracted. Self-care is different for each person, so take some time to write down the activities or hobbies that you feel most alive when you are doing them. Maybe it's creating art or playing a sport or cooking or even working with your hands. If you can work it into your budget, consider splurging for a massage every once in a while, or treat yourself to a nap, a warm bath, or another self-indulgent treat. Making yourself a priority in your own daily life is essential to fostering overall health, especially if you’re trying to fight back against stress hormones.

#5 HYDRATE

Dehydration puts a lot of stress on the body. When the body is dehydrated it knows to conserve water and can easily switch to "survival mode" which triggers the adrenal system to produce cortisol as a response to that stress. Moreover, dehydration can lead to mineral depletion which can place an additional stress

on the adrenal glands.

Drinking when you're thirsty is the standard advice, however, if you wait until you are thirsty, you’re already dehydrated; thirst is a late sign of dehydration. A healthy body can require up to two quarts of water a day to function well, but when a body is dehydrated, it will require more. Your climate, the season, and your activity all play a role in how much water your body needs. A standard rule with half your weight (in pounds) in ounces. Although you may like other beverages, I must rain on your parade and tell you that plain water is the only thing that will truly hydrate. I have clients drink plain, pure water as their primary beverage. If you like morning coffee, don't count it towards your water consumption for the day. Water quality is also very important. Make sure to get the best filter you can afford and if you use reverse osmosis water, add back minerals. If plain water is too difficult for you to drink, try adding fresh fruit, vegetables, or herbs to it like lemons, oranges, cucumbers, or mint. It's also important to avoid drinks with caffeine, as they will cause your body to lose more water than you take in. The caffeine also tells your adrenal system to ramp up and activate! Does this mean you have to give up caffeine entirely? Maybe. But not necessarily! Consider giving it up for a few weeks, just so that your symptoms can improve. Then you can explore adding it back to your diet in moderation.

#6 EAT BREAKFAST

When you eat is important to adrenal health because your adrenals work in conjunction with your blood sugar and your blood sugar is regulated by the food you eat. Too often people skip breakfast thinking it will get them to work sooner, give them more sleep, or even help them lose weight. Skipping breakfast though can wreak havoc on your adrenal system and is often the most important meal of the day for those with adrenal issues.

When our bodies start to wake up in the morning they start burning any remaining fuel from the night before, but since it's been many hours since our last meal, there isn't anything left to burn. When there is no fuel for the body it starts to burn muscle which triggers a release of cortisol which decreases your blood sugar. This is all taxing on your adrenals and entire endocrine system. I often suggest to clients to eat breakfast within an hour of waking. If you struggle to fit breakfast into your morning routine, consider meal-prepping so you have grab-and-go breakfast available to you during the week.

Maintaining adrenal health is a state of being that takes daily focus and action. It often requires a great jump start to new and healthy habits and lifestyle patterns. If you are ready to rest your adrenal system and are tired of being tired all the time, you are the VERY woman that EnergyRx was designed for.

Jump start your adrenal health so you can ditch the fatigue and other symptoms that come with strained adrenal glands, check out EnergyRx .

What GMO Is

HEIDITOY@HOTMAIL.COM (Heidi Toy) — Mon, 06 Jun 2022 12:30:00 GMT

Genetically Modified Organism. But what does that mean?

We throw the term “GMO” around a lot. Especially in the health world. But what does it really mean for something to be genetically modified? And more importantly what does that actually mean for our health?

GMOs are living organisms whose genetic material has been artificially manipulated in a lab setting. This is done through genetic engineering where plants, animals, bacteria, and/or virus genes are combined in a way that does not naturally occur otherwise. This is done for a number of reasons including the ability to handle direct herbicide application, insecticide production, a longer shelf life, and the creation of new organisms. At this time, there is no evidence that the goal of increasing yield, enhancing nutrition, and advancing tolerance to environmental challenges have been met. As it stands, there is a lot of consumer doubt, confusion, and issues within the GMO industry. Evidence, however, has connected GMOs with many health problems, environmental issues, and even the violation of farmers’ and consumers’ rights.

There are currently over 60 countries worldwide that require the labeling of GMO products. If you look up the full list, you’ll notice that the United States does not appear. Although an ABC News survey conducted in 2015 found that 93% of Americans believe that GMO foods should be labeled, there have been no indications of the shift to a labeling requirement in the near future.

Aside from the labeling initiatives around genetically modified organisms, there are over 300 regions in the world that completely ban the growing and distributing of GMOs.

Still, the United States is not included on this list.

According to the Non-GMO project, “In the absence of credible independent long-term feeding studies, the safety of GMOs is unknown. Increasingly, citizens are taking matters into their own hands and choosing to opt out of the GMO experiment.”

GMOs are found in the vast majority of our food supply. According to the 2015 U.S acreage, the top commercialized genetically modified crops in the United States were: 94% of soy 94% of cotton 92% of corn 95% of sugar beets. Unfortunately, this is only a fraction of where GMOs hide in our food.

With corn being one of the most genetically modified crops in our country today, it is concerning how much corn shows up in our diets often without us knowing! The two main reasons corn is featured so regularly on ingredient lists are: It is cheap. Food manufacturers are able to buy corn at an unusually low price due to the government’s special interests and subsidies in the corn’s favor. The use of corn is so widely diversified. It is used as a filler, emulsifier, sweetener, preservative, texturizer, adhesive, and much more.

GMOs found in meat is a tricky subject.

Although genetically modified salmon has recently been sent to the market, prior to this, GMO meat was incorporated in our diets in a much less direct way.

For example, GM alfalfa is used as animal feed for many dairy cows which contaminate most of our dairy products including milk, yogurt, cheese, and ice cream. Also, the GM feed that animals consume remains in their systems at the time of human consumption, whether it be alfalfa, corn, or soy. Therefore, we are subjected to eating these GM crops through meat and egg consumption after all.

While there is a lack of credible human studies on the health effects of GMOs, there is plenty of evidence to recognize many of the risks associated with the regular consumption of these lab-derived food-like substances. In particular, GMOs are thought to contribute to:

Food allergies
Liver problems
Infertility
Hormonal imbalances
Weight gain
Inability to lose weight
Chronic Inflammation
Nutrient deficiencies
Fatigue
Seasonal allergies
Brain Fog
Anxiety/Depression
Eczema
High blood pressure
Asthma
Insomnia
Joint pain
Accelerated aging

The single most effective way to not participate in the experiment that is genetically modified organisms is… To avoid them!

Ask where your foods coming from. Support local, organic farmers. Spend time researching restaurants, grocery stores, and brands. I’m not saying that it’s necessarily easy, so it important to know how to properly heal and detox from GMO consumption as well. If you think your body needs to detox, contact a skilled practitioner. Detoxing can be hard on the body, especially if testing doesn’t inform an individualized healing plan.

Schedule a Discovery Call to talk more about healing your body from GMOs or the many health concerns linked to them.

Resources

https://www.nongmoproject.org/gmo-facts/ http://www.justlabelit.org/right-to-know-center/labeling-around-the-world/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4623834/ http://jech.bmj.com/content/56/11/813 https://enveurope.springeropen.com/articles/10.1186/s12302-014-0014-5

What Fatigue Means

HEIDITOY@HOTMAIL.COM (Heidi Toy) — Tue, 24 May 2022 19:02:21 GMT

Are you tired all the time? Do you get that fatigue feeling? What does fatigue even mean?

Fatigue is the most common symptom that I see in my clients. If they come in with an GI issue, they are also fatigued. Do they come to me wanting to lose weight? They are also fatigued. Do they struggle with depression or anxiety? They also are fatigued. Do they want to clear their skin form eczema in time for summer? They also are probably fatigued.

Fatigue, exhaustion, tired…it’s all the same. And it means something.

Fatigue is a sure sign of deeper issues. And is often one of the first symptoms people will notice when their body starts to struggle. Don’t ignore your fatigue!

At it’s very basic level fatigue means that the body isn’t making energy. More specifically, the cell can’t create energy. Your cells are designed to produce energy in the form of ATP (adenosine triphosphate). ATP is an energy-carrying molecule that is found in all living things. Guess what drives the production of ATP? Three molecules that we call fat, carbohydrates, and protein.

In order to understand fatigue we need to understand how the body is energized, so let's think about your local power plant that creates electricity for your entire city.

Think of ATP as the power going through your body to energize everything, sort of like the electricity that goes through the walls in your house to power all the rooms. This energy in your body does more than help you play soccer with your kids. It give energy to your digestive system to break down the scrambled eggs you had this morning and it energizes your brain to remember to order a Target pick-up for toilet paper. It also gives your cells energy to repair the body when you bump into the counter with your arm or get a cold. ATP even gives the lungs energy to automatically breathe in and out. It IS the currency of energy that gives energy to literally every function of the body.

That energy is generated somewhere, right? Absolutely. Your cell generates ATP in a little part of the cell called the mitochondria. It’s sort of like the power plant in the city you live. But that power plant for your community doesn’t generate power out of thin air. They probably use some sort of fuel. (Hopefully you can see where this is going) They use coal or gas or wind or water or maybe nuclear energy. Your cells take in fuel to create energy too, and that fuel comes from the nutrients (primarily fat, carbohydrates, and protein) you give your body.

So what does fatigue mean?

It means that somewhere along the process of the body making energy there was a problem, and the result is lower (or no) production of energy. Imagine if there was no fuel. There would be no energy. What if the power plant shuts down? There would be no energy. Or the workers go on strike? There would be no energy. Or the powerlines that take energy to your house get struck by lightning? There would be no energy. All of those issues would break the flow of energy. The same thing happens with your body. Not giving the cell proper nutrients can prevent it from getting the fuel it needs to create ATP. Problems in the cell (like viruses) can prevent the ATP from getting distributed around the body. The brain, through your fight or flight response, can tell the cells to change priorities. There are also multiple reasons that the mitochondria (the power plant) can shut down or get destroyed.

Simply put: Fatigue means you have a problem along the energy production line of the body.

So do you have this problem? If you constantly say “I’m so tired!’ chances are, you do.

There are three root causes of fatigue that I outline in my Take Back My Energy Quick Guide . If you want to see which root cause your body deals with most, download the guide to take the assessment, learn about the causes, and create your plan for healing.

I’ve helped hundreds of clients with their original health complaint AND their fatigue. Don’t go another day without taking back your energy.

Healthy Recipes for Banana Bread

HEIDITOY@HOTMAIL.COM (Heidi Toy) — Wed, 27 Apr 2022 21:39:58 GMT

What's "Healthy"? How Can I Make Banana Bread Healthy?

What is “healthy”? Have you ever had a friend say “I’m going to start eating more healthy!” only to find them eating popcorn instead of potato chips, or low-fat yogurt instead of regular?

Healthy can be so relative, so I’m going to try and create a definition for us and then give you some examples of my favorite treat turned healthy: banana bread! Scroll down to find the best AIP, Paleo, and Keto.

When I talk about health with my clients I mean so many things:

Proper nutrients
Balance of the body systems (detox, neuroendocrine, and gastrointestinal health)
Energized instead of fatigued
Balanced hormones
Strong and mobile muscles
Feeling great!

There’s so many more ways I use the word healthy, but let’s get one thing straight...

Healthy does not mean buying processed food with “healthy” marketing.

In fact, you could argue that food isn’t even able to be “healthy.” People are healthy and food has varying amounts of nutrition supplied in it. So when it comes to recipes, I like to challenge my clients to look at the nutrients provided in the foods they eat.

You can be strategic in what you eat so you are consuming the highest quality nutrients possible. This means you’ll eat a variety of fresh, unprocessed foods. Mostly vegetables with meats/fish and some fruits. Often organic or grass-fed. Foods rich in vitamins and minerals that are as locally sourced as possible. The farmers market isn’t just a fad…it’s probably your best source of nutrient-dense food unless you have your own farm/garden.

Different bodies need varying amounts of different nutrients. For example, one person might need less carbs than his neighbor. This is bio-individuality, t hat portion size, nutrient combinations and quality will all affect a person in an individual way. For example, a 180lb woman athlete who is 5’10” will need a different amount of water, food, and nutrient combination than a 130lb woman who is 5’6” and is a busy mom with different genetics.

When I work with clients we do appropriate testing to learn what their body needs and then I use a several different nutrition plans to cater to those needs. A few of those nutrition plans include: AIP (Autoimmune Protocol), Paleo, Keto, and Shake the Sugar (a particular diet connected to one of my programs to help people detox from sugar).

Below are my favorite recipes for Banana Bread for each nutrition plan along with a short explanation of each plan!

AIP

AIP stands for Autoimmune Protocol. It is a nutrition plan that aims to reduce inflammation, pain, and other symptoms caused by autoimmune diseases. It’s characterized as being pretty restrictive by eliminating most sugars, all grains, all nuts, all dairy, and nightshades.

Remember that on a typical AIP meal plan, you would limit the amount of sugary food like maple syrup and bananas. Banana bread is really a kind of cake, so eat it as a fun treat! (not a main course)

AIP Banana Bread

Ingredients:

1 cup mashed ripe banana (about 2 large bananas)

1 cup + ⅓ cup tigernut flour

¼ cup + 1 Tbsp arrowroot (could substitute tapioca starch)

¼ cup maple syrup

¼ cup full-fat coconut milk

1 tablespoon apple cider vinegar (or lemon juice)

1 teaspoon vanilla

1 teaspoon baking soda

2 teaspoons cinnamon

1 teaspoon nutmeg

Instructions:

Preheat oven to 360° F (180° C)
Peel the bananas, put them in a large bowl and mash them with a fork. Add the maple syrup, coconut milk, apple cider vinagar and vanilla and mix until well combined. You can also use a blender to make sure you get a very homogenous mix.
In a separate bowl, combine all the dry ingredients (flour, arrow root, baking soda and spices). Stir to ensure there are no clumps.
Add the wet ingredients to the dry ingredients and mix with a spoon until well combined.
Line or lightly oil a rectangular 4 x 8 inches (10 x 20 cm) baking tin and transfer the batter into the tin.
Bake for about 35 minutes. To make sure that it is cooked, insert a thin bladed knife into the center of the banana bread, the knife should come out clean. Wait for the banana bread to cool down before removing from the tin.

Paleo

Paleo is short for paleolithic and is founded on eating similar foods to the paleolithic era. One of the most popular branded diets that falls under paleo is Whole30. Paleo is characterized by limiting all dairy, all grains, and all processed foods. It does allow nuts and seeds, nightshades, and more fruits, unlike AIP.

Just like AIP, the paleo nutrition plan puts sugary foods like coconut sugar into a “limit” category, so enjoy this bread as a special treat instead of a full meal.

Paleo Banana Bread

Ingredients:

3 overripe medium bananas

3 large eggs

½ cup coconut sugar

½ cup full-fat coconut milk

2 tablespoon coconut oil melted and cooled

1 ½ teaspoon vanilla extract

1 ½ cups cassava flour (strongly recommend Otto’s)

1 teaspoon baking soda

pinch sea salt

2 teaspoon cinnamon

Instructions:

Preheat your oven to 350 degrees and prepare a standard loaf pan by lining with parchment paper.
In a large bowl, mash the bananas well, and, either by hand or with an electric mixer, whisk together the mashed bananas and eggs. Add the coconut sugar, coconut milk, coconut oil, and vanilla extract and mix until smooth and incorporated.
In a smaller bowl combine the cassava flour, baking soda, salt, and cinnamon. Slowly stir the dry mixture into the wet to fully combine and don't overmix. Batter will be thick.
Slowly pour all of the batter into the parchment-lined loaf pan. Smooth out the top.
Bake in the middle of the preheated oven for 1 hour - 1 hour 15 minutes, or until a toothpick comes out mainly clean (crumbs are okay.)
Remove from oven and let sit for 5 minutes, then transfer the entire loaf to a wire rack to cool completely for at least an hour before serving.

Keto

Keto is short for ketosis which is a process where the body starts burning fat instead of carbohydrates. When this happens the body creates ketones which is used for fuel. It was made popular in the 1990’s but popularity spiked in the last couple years. The nutrition plan increases fat intake and decreases carbohydrate intake in effort to help regulate body systems, particularly the neuroendricrine system. Keto is NOT for everyone, so don’t just follow the diet fads without consulting a qualified practitioner.

This is a bit of a trick! Bananas really should be eliminated from the diet if one is strictly following a keto diet, but you’ll find PLENTY of “keto” banana bread recipes out there. Why? Everyone’s version of keto is different. And just like other fad diets, Keto has become a brand for “low-fat” just as much as a description. I’ve provided a recipe that fits the version of Keto I use with clients.

Keto Banana Bread

Ingredients:

2 teaspoons banana extract (best option is to make your own ! Otherwise, use high quality)

3 large eggs

2 cups almond flour

1/4 cup coconut oil

1 tsp baking soda

1 tsp pure powdered stevia

1/2 cup walnuts (optional)

Instructions:

Preheat oven to 350F.
In a food processor or a bowl, add eggs and beat. Add banana extract. Add coconut oil. Mix.
In a separate bowl mix together the almond flour, baking soda, and stevia.
Combine the two mixtures together until well blended. Toss in the walnuts if using.
Line a standard size loaf pan with parchment paper. Pour batter in spreading it out evenly.
Bake for 45-60 minutes. Test the bread to ensure it’s done.

Shake the Sugar

Shake the Sugar is a particular diet created for my sugar detox program. When you are detoxing from sugar, you should eliminate ALL forms of sugar. So this is sort of a trick nutrition plan to have a banana bread recipe. Why? Because bananas have sugar in them which means for the time you are on this diet, you should stay clear of bananas and therefore banana bread.

Try out one of these recipes and let me know how you like it. Remember, banana bread is a fun treat! Treat it that way (pun intended) and you will have much more balance in your life and therefore be supporting your body towards health!

IBS...an Autoimmune Condition?

HEIDITOY@HOTMAIL.COM (Heidi Toy) — Wed, 27 Apr 2022 13:00:06 GMT

The IBS and SIBO Connection...and is it all Autoimmune?

Can IBS (irritable bowel syndrome) be autoimmune?

IBS is a condition that impacts over 45 million people in the US! A subset of patients with IBS have a variant called Small Intestinal Bacterial Overgrowth (SIBO) pronounced "See-Bow"). These two medical conditions commonly coexist and share many of the same symptoms such as abdominal pain, bloating belly distension, and diarrhea. This means if a patient has been diagnosed with IBS, there is a strong likelihood (up to 80% chance) that they also have SIBO.

IBS is generally a diagnosis of symptoms (see above) that occur for a period of time. Once inflammatory bowel disease (IBD) is ruled out by labs, intestinal scoping or biopsy, IBS can be diagnosed. SIBO can be presumed by symptoms, but a confirmatory diagnosed only by lab test. Simply put, IBS is a diagnosis of exclusion. It’s the result of ruling out all other possibilities.

With proper testing that measures accurately......measuring three microbially-produced gases indicative of SIBO (hydrogen, methane and hydrogen-sulfide). This is important information since the treatment for each elevated gas is unique.

The IBS-Autoimmune Connection

IBS can be autoimmune, but not always. I’m going to tell you a short story to help you understand how IBS can be autoimmune.

Once upon a time in a distant land, a bacterium and his friends went on an adventure. They each packed some food and clothes as well as a canister of endotoxin (just in case they got into a predicament). On the adventure, the friends were accidentally eaten by a human. (Egads!) It was dark and slimy in that creature, so the bacterial adventurers reached into their pockets and pulled out their canisters of endotoxin. Each one sprayed the walls of the human with the contents of their canister. (Early graffiti artists, perhaps?) The endotoxin was not appreciated by humans, and it released those critters in a violent cramp and spray too dirty to describe here. Suffice it to say, it was gross. The human came prepared with more than a diarrheal response. It waged its own defense with antibodies to that endotoxin. In a few days, all was well again. The bacteria were back into the world having other adventures and the human was feeling pretty good.

But unknown to that human, was this: the DNA sequence of those endotoxins looked VERY similar to a protein inside the human gut. This protein is called vinculin . Sometime later, the antibodies that were made for that endotoxin started attacking the vinculin. What started out as host defense, had turned into an autoimmune condition. Or two. Or three.

Some IBS and SIBO are Autoimmune.

Ever heard someone say, "whenever I travel with a group of friends, I am the ONLY one who gets sick." Or, "ever since I had food poisoning....I have had (fill in the symptoms.)" This may very likely be a post-infectious gastroenteritis autoimmune IBS.

So is your IBS autoimmune? Maybe! If you want to dig into the root causes of your IBS and see how I can help, schedule a Discovery Session today.

When is IBS Diagnosed? - A Closer Look at IBS

HEIDITOY@HOTMAIL.COM (Heidi Toy) — Wed, 20 Apr 2022 16:21:06 GMT

Do you know that IBS is a diagnosis of exclusion? And it affects 20-45 million Americans!

Before you start recalling your great-step-aunt’s GI issues in your head, defending the existence of IBS, take a pause and read on. (Exclusion doesn't mean that it doesn't exist!)

IBS stands for Irritable Bowel Syndrome and is a very real experience. It comes with a long list of uncomfortable and painful symptoms such as abdominal pain, bloating belly, distension, and diarrhea, not to mention many symptoms that are not usually directly associated with IBS. These symptoms include, fatigue, weight loss or gain, hormonal imbalances, anxiety, and general pain.

IBS is a diagnosis of exclusion, that is, ruling out other etiologies. Etiologic factors (factors that cause diseases) that should be ruled out include: infection (bacterial – esp. C. difficile, viral fungal or parasitic), pancreatic insufficiency, celiac disease, food sensitivities, lactose intolerance, and SIBO, as well as a host of other conditions that can mimic IBS.

Simply put: IBS is generic for “we don't really know what's going on, but we see you have a lot of symptoms that aren’t normal.”

But this doesn’t mean they’ve told you why you have IBS. And probably more importantly how to heal.

Why do people get IBS?

“The pathogenesis of IBS is multifactorial, with contributions from visceral hypersensitivity (low threshold to painful stimuli arising from the GI tract), neuroendocrine dysfunction, psychosocial factors, stress, enteric infections, altered GI flora, foods sensitivities/allergies, and other factors. New research on treatment of IBS highlights diet and nutrition, psychoneuroendocrinology, commensal bacteria and the immune system.” In addition, disordered cortical pain processing, SIBO and increased intestinal permeability have also been recently implicated.

Stress and emotional distress affect gastrointestinal function and worsen the symptoms of IBS. “Individuals with IBS have higher levels of postprandial serotonin, which corresponds to altered gastric emptying, increased small bowel contractions, faster bowel transit time, and altered pain perception (visceral hypersensitivity). IBS can also develop after an enteric infection known as post-infectious IBS (PI-IBS).

Recent studies have also shown altered gut immune activation, and intestinal and colonic microbiome are associated with IBS.

The differential diagnosis of IBS is broad and ultimately depends on whether the patient has predominant diarrhea or constipation. If a patient has IBS with diarrhea, the differentials includes lactose intolerance, caffeine intake, alcohol intake, gastrointestinal infections (Giardia, Amoeba, HIV), inflammatory bowel disease, medication-induced diarrhea (antibiotic use, proton pump inhibitor, nonsteroidal anti-inflammatory drugs, ACE inhibitor, chemotherapy), celiac disease, malignancies, colorectal cancer, hyperthyroidism, VIPoma, and ischemic colitis.

So what conditions can mimic IBS?

Take a look at the (not exhaustive) list:

Gastrogenic dietary factors such as excessive consumption of tea, coffee, carbonated beverages, and simple sugars
Infectious enteritis such as amebiasis and giardiasis
Inflammatory bowel disease
Lactose intolerance
Laxative abuse
Intestinal candidiasis
Disturbed bacterial microflora as a result of antibiotic or antacid use
Malabsorption disease such as pancreatic insufficiency and celiac disease
Metabolic disorders such as adrenal insufficiency, diabetes mellitus, and hyperthyroidism
Mechanical causes of fecal impact
Diverticular disease
Neoplasm

Has your doctor diagnosed you with IBS? Are you curious if you have IBS? Learn more about how I helped Katherine with her IBS or click to Work with Me so I can help you bring more balance to your body.

References:

Chey WD, Kurlander J, Eswaran S. Irritable bowel syndrome: a clinical review. JAMA. 2015 Mar 03;313(9):949-58.

Simrén M, Barbara G, Flint HJ, Spiegel BM, Spiller RC, Vanner S, Verdu EF, Whorwell PJ, Zoetendal EG., Rome Foundation Committee. Intestinal microbiota in functional bowel disorders: a Rome foundation report. Gut. 2013 Jan;62(1):159-76.

Dupont HL. Review article: evidence for the role of gut microbiota in irritable bowel syndrome and its potential influence on therapeutic targets. Aliment Pharmacol Ther. 2014 May;39(10):1033-42.

Lucak S. Diagnosing irritable bowel syndrome: what's too much, what's enough? MedGenMed. 2004 Mar 12;6(1):17.

The Dirty Dozen (AKA Energy Killers)

Wed, 05 Jan 2022 03:30:12 GMT

The produce section at the grocery store can be your best friend or your worst enemy, depending on what you know. Just because it’s green, leafy or a beautiful color doesn’t mean that you should purchase it.

Enter: the Dirty Dozen

The Environmental Working Group (EWG) continually performs studies on produce to determine the amount of pesticide residue remaining on particular fruits and vegetables that are ready to go to market. Their results are disturbing. All produce is washed and peeled prior to testing, just as a consumer would (hopefully!) do, and still 70% of produce tested was found to harbor pesticides. Just goes to show that washing with water, even scrubbing, doesn’t get rid of the bad stuff.

So does the bad out-weigh the good? Not for these 12 items on the DO NOT PURCHASE list:

strawberries
spinach
kale + collard greens
nectarines
apples
grapes
cherries
peaches
pears
bell + hot peppers
celery
tomatoes

More than 90 percent of the strawberries, apples, cherries, spinach, nectarines, and kale tested showed residue of two or more pesticides. More horrifying: multiple samples of kale showed 18 different pesticides . Eighteen. Did anyone think that they were eating super healthy by adding kale to all their salads and smoothies?

While all research demonstrates the benefits of eating fruits and vegetables (emphasis on the vegetables), it clearly goes deeper than just picking the prettiest apple from the bushel. If you really want to purchase items off the Dirty Dozen list, go organic. Organic produce is grown without the use of pesticides, fertilizers, GMOs or ionizing radiation (organic.org). It’s more expensive, sure, in the short term, but in the long term you won’t be compromising your health.

If you can’t go organic, you’re in luck: the EWG has another list called the Clean Fifteen !

avocados
sweet corn*
pineapple
onions
papaya*
sweet peas
eggplant
asparagus
broccoli
cabbage
kiwi
cauliflower
mushrooms
honeydew melon
cantaloupe

Relatively few pesticides were found on the above 15 items. And if you want to be even cleaner , go organic with the Clean Fifteen.

Why should you care?

Here’s a good way for you to think of it: a pesticide is a pest-inside. To put it bluntly, pesticides are made to kill parasites on food, so it stands to reason that they can also kill your good gut bacteria. With an overgrowth of bad bacteria, gut dysbiosis can lead to increased risk of health concerns such as leaky gut, SIBO, diabetes and a variety of autoimmune disorders.

To add insult to injury, they also destroy mitochondria. The mitochondria is the powerhouse of the cell. It is our metabolism and a primary source of energy. Mitochondrial enzymes are very susceptible to damage from environmental toxins. When the mitochondria gets damaged or destroyed we not only decrease our metabolism we decrease our ability to make cellular energy and this spells the F word, fatigue.

In short, pesticides are energy killers.

Stop suffering from fatigue and start feeling energized and in control of your life!

Learn more about my group program, EnergyRx!

Information for this article obtained from: https://www.ewg.org/foodnews/summary.php

Other Resources:

Bassil, K. L., Vakil, C., Sanborn, M., Cole, D. C., Kaur, J. S., & Kerr, K. J. (2007). Cancer health effects of pesticides: systematic review. Canadian Family Physician, 53(10), 1704-1711.

Sanborn, M., Kerr, K. J., Sanin, L. H., Cole, D. C., Bassil, K. L., & Vakil, C. (2007). Non-cancer health effects of pesticides: systematic review and implications for family doctors. Canadian Family Physician, 53(10), 1712-1720.

European Commission Press Release 2017: Glyphosate.Available from: http://europa.eu/rapid/press-release_IP-17-5191_en.htm

How to Stick with Your Diet

HEIDITOY@HOTMAIL.COM (Heidi Toy) — Wed, 08 Dec 2021 16:56:49 GMT

You're Doing This For You!

Remember why you’re here: You are sick of being sick and tired.

Sticking with the changes we’ve made will be more difficult if you don’t remain true to yourself and your initial goals. When you are faced with a decision regarding your health, whether it is what to eat for lunch or whether or not you should take the time to go for a walk, your “why” should be in the back of your mind.

Being sick is a great motivator for getting well but, once you start feeling good, you sometimes lose sight of the “why” and your motivation waxes and wanes. Check out this great YouTube video:

99% is a Bitch 100% is a Breeze

2. All-in or ease in?

This is something you will have to decide for yourself. Think about other things you have changed in your life. What worked well for you? Do you do better with a set of rules to follow or can you just go with the flow? Maybe you need to take one small change at a time, like drinking more water and less pop. You can start by not taking anything away but adding in the things we have suggested. Do whatever works for you to help you attain your goals.

3. Will you be glad you ate this in a half hour?

If the answer to this question is almost always no, then you need to take a look at your mindset. Is your goal more valuable to you than that temptation on a plate?

Temptations will be readily available for the rest of your life. You will never be able to avoid all situations that create roadblocks to your goal. Rather than being in the moment with that temptation, look forward to your goal and your reason for working with me. You can have treats any time but you can’t have your health if those treats become a regular part of your life again. Treats are just that—something to be enjoyed occasionally .

4 . You can’t make others change, people change when they’re ready.

You’ve been on the Heidi plan for a while and you’re noticing some major differences. You want to share it with the world and point out all the things others are doing that they shouldn’t be, or not doing that they should be. But just because you’re feeling better doesn’t mean everyone will follow in your footsteps.

All you can do is be an example for people in your life. If they ask for your opinion, offer them some resources for what worked for you and let them know you are there for them if they need anything.

5 . Find balance.

Balance your life so you can maintain your health and keep your body balanced too. Are there choices you make that don’t make you feel your best? How often will you choose to partake in those events? What are the things you must adhere to all the time in order to maintain your health? Your food and lifestyle choices should contribute to your overall well being most of the time.

You might partake in something that leaves you feeling unwell but not harmed (as in the case of gluten and celiac disease). For example, if I suggested you don’t consume dairy, but it doesn’t bother your system, maybe you have it when out to eat on occasion. Don’t worry about it. This is balance.

Learn to be okay with your choices. Progress. Not perfection.

The Mojo Kid

HEIDITOY@HOTMAIL.COM (Heidi Toy) — Fri, 03 Dec 2021 02:11:38 GMT

Life Is So Much Bigger

The Year was 2010 and I lived NYC across the street and above the UN.

One day I was headed down 3rd Avenue through the throng of people, when I saw a skinny kid with a Yanks backpack, about 10 years old, "walking" at a decent clip with his grandfather. Their heads were tilted towards one another, talking and laughing as they went, like everything was perfect. And as I scanned down this little boy’s body, I noticed his left leg was gone from the hip down. He supported himself with a crutch under each arm, and he wore a rollerblade on his right foot.

It wasn’t his loss of limb that caught my eye through the busy crowd, it was his countenance and happiness.

What hung with me was that he didn’t let his disability affect him, or at least it didn’t appear that it did. He was moving and shaking like every other person walking the NY beat and he, unlike all the other hundreds of people passing by at that moment, was laughing and enjoying life.

Words cannot describe. First I felt awe-inspired, then thankful, and finally a little remorseful about the little puny stuff that I let get me down. I think about this kid sometimes. He didn’t see me, but he made a profound impact on me. Life is bigger than we think it is!

This kid had Mojo!

What is Hair Tissue Mineral Analysis (HTMA)?

HEIDITOY@HOTMAIL.COM (Heidi Toy) — Tue, 23 Nov 2021 17:29:32 GMT

Listen To This Article?

HTMA stands for Hair Tissue Mineral Analysis.

HTMA is a test that analyzes the mineral content and heavy metals in hair. After you cut the hair from yourself, then it’s “prepared in a licensed clinical laboratory through a series of chemical and high-temperature digestive procedures. Testing is then performed using highly sophisticated detection equipment and methods to achieve the most accurate and precise results.” – Trace Elements Inc.

Trace Elements utilizes state-of-the-art ICP-Mass Spectrometry (NexION® models) for all trace element determinations.

Hair testing is a simple, non-invasive way to test minerals and heavy metals in the body. It’s a powerful and easy tool to monitor mineral levels and a non invasive procedures. Hair provides a blueprint of biochemistry occurring during the period of hair growth and development.

Why not use blood instead?

Hair testing is non-invasive and easy
Cutting your hair is painless
No special handling of the sample so it can be mailed in an standard mail envelope
Cost-effective
Blood is a snapshot

Blood shows a snapshot of what is happening in your body right now. While this is important information, it doesn’t supply an accurate analysis of the mineral levels over a period of time. The blood will “borrow” nutrients from cells and tissues to create homeostasis in the blood. Blood is like the first kid in line at the ice cream store. He gets what he wants before anyone else.

“Blood is homeostatic. That is, blood has the capacity to balance itself in essential minerals at the expense of cell and tissue reserves of these same minerals. – Dr. Rick Malter, PhD, The Strands of Health, 2003.

The Cell is life and it might be losing essential minerals such as sodium and potassium while the blood reveals what appears to be normal levels of these two minerals. What happens at the cell shows up first while the blood is a late indicator. So you might show signs and symptoms of low potassium and sodium deficiency, but the blood results are normal.

“The balances between these essential nutrient minerals are more easily disrupted in the cells and tissues than they are in the blood. Deficiencies and excesses of minerals are more readily observed in an HTMA than in a blood analysis or urinalysis. Therefore, an HTMA is often an earlier indicator of a trend towards health problems (physical and psychological) than is a blood analysis or urinalysis. This fact is very important, especially when considering disease prevention or health maintenance nutritional supplement program.” – Dr. Rick Malter, Ph.D. The Strands of Health, 2003.

How Does Hair Collect Mineral Information?

Over 40 years ago, Dr. Eck and Watts discovered a nutrient pattern generated from their analysis of hair. They discovered that essential nutrient minerals do not deposit randomly in the hair follicle. The nutrient mineral deposits are in clearly identifiable patterns.

Another reason to test hair is that it’s one of the many places the body unloads excess minerals and heavy metals for storage away from vital organs. The amounts of minerals deposited in the hair uncover several things about your health.

Early indicator of health concerns
Blood Sugar Handling issues
Thyroid balance
Sex hormone imbalances
HPA-D (adrenal fatigue)
Heavy metal toxicities
Mineral toxicities
Mineral deficiencies
Oxidation Rate (for proper carbohydrate and dietary fat needs)
ATP - energy production
Copper Toxicity or Dysregulation

Is Hair Testing Accurate?

Like any medical test, no test is 100% accurate. If a client doesn’t follow instructions then the results will not be accurate. The test is accurate enough for the purposes of reviewing the minerals and heavy metals in a your body and giving suggestions for environmental changes and diet adjustment and nutritional supplementation. Heidi reviews each test and makes suggestions based on her professional opinion with years of nutrition and medical practice.

It matters where you send your hair test. Some labs wash the hair before analysis. This can skew results. We use Trace Elements Inc. They do not wash the hair. When you wash the hair first with harsh solvents then it washes away the water-soluble minerals like sodium and potassium that are critical for reviewing thyroid and adrenal function.

Is Hair Testing Based on Science?

Yes! Here are some of the studies that utilize hair mineral analysis. Here are a few articles supplied by our lab Trace Elements Inc. If you are looking for more research studies then see their Research Library

Highlights from Scientific Studies

These studies show the many strengths and the value of hair testing in the health industry:

Several research programs for studying and establishing hair trace mineral concentrations have been implemented since 1965 by the International Atomic Energy Agency. These research programs have been coordinated under “Nuclear-based Methods for the Analysis of Pollutants in Human Hair.” Hair was chosen by the I.A.E.A. due to the concentration of minerals in the hair and its reflection of both external and internal contamination. The bulk of data on trace element concentrations has been reported from hair samples obtained from the scalp.

Ryabukhin, T.S.: International Coordinated Program on Activation Analysis of Trace Element Pollutants in Human Hair. Hair, Trace Elements, and Human Illness. Brown, A. C.; Crounse, R. G., ed. Praeger Publications, 1980.

“Bioassay of hair is attractive as it is an effective bio-concentrator, samples can be easily stored, the concentration reflects an integrated value, and, finally, the measurement of the (234)U/(238)U isotopic ratio in digested hair samples by MC-ICPMS is feasible and highly informative.”

Karpas Z, Lorber A, Sela H, Paz-Tal O, Hagag Y, Kurttio P, Salonen L., Measurement of the 234U/238U ratio by MC-ICPMS in drinking water, hair, nails, and urine as an indicator of uranium exposure source. Health Phys. 2005 Oct;89(4):315-21.

Coronary calcification scores were strongly associated with a higher calciumtomagnesium ratio in the hair than lower calcium to magnesium ratios found.

Park, B, et.al. High CalciumMagnesium Ratio in Hair is Associated with Coronary Artery Calcification in Middle Aged and Elderly Individuals. Biol.Trace Elem.Res. 179,1, 2017

Hair samples were sent to Trace Elements, Inc, (TEI), via TEIKorea. Zinc deficiency was found in the hair of 88 percent of the study group. Serum zinc was found low in 55 percent of the affected group. Zinc therapy resulted in improvement in clinical signs and symptoms in most of the children including increase in body weight, appetite and growth.

TH Ha, J Lee, YJ Kim. Hair Zinc Level Analysis and Correlative Micronutrients in Children Presenting with Malnutrition and Poor Growth. Pediatr. Gastroenterol. Hepatol, Nutr. 19, 4, 2016.

“The value of exposure (kinetics and dose) of orthodontic patients to metal ions released from orthodontic appliances can be assessed by hair mineral analysis.”

Metal ions released from fixed orthodontic appliance affect hair mineral content. Mikulewicz M, Wołowiec P, Loster B, Chojnacka K. Biol Trace Elem Res. 2015 Feb;163(1-2).

“Human head hair is a recording filament that can reflect metabolic changes of many elements over long periods of time and thus furnish a print-out of post nutritional events.”

Strain, W. H.; Pories, W. J.; Flynn, A.; Hill, O. A.: Trace Element Nutriture and Metabolism Through Head Hair Analysis. Trace Substances in Environmental Health. Hemphill, D. D., ed. University of Missouri Press, Columbia, 1972.

Conclusion

To conclude, most people have mineral deficiencies, excesses, or heavy metals in their systems. A hair test is a simple, easy, and cost-effective way to investigate your health and monitor your progress.

Why I Started A Meditation Practice

Fri, 22 Oct 2021 18:10:00 GMT

I was ensnared in a manipulative relationship with a malignant narcissist.

I didn’t know how bad it was at the time, but he had me convinced that I was the one who was toxic. It almost cost me my sanity, my practice, my health, my finances, and my life. I felt like an utterly worthless, terrible person--like there was absolutely no way out of the black hole that was me. I knew I couldn’t do it alone, and thankfully I had enough sense to see a therapist.

20 minutes. That’s all it took.

Her: So, why are you here?

Me: I’m toxic and I need you to fix me.

Her: Tell me about this.

I give her a 15 minute overview of my current situation and relationship with my “boyfriend.”

Her: Do you want to stay with this guy?

Me: Crying, Yes. No. Yes. I don’t know. In the beginning he was just so perfect…. Why?

Her: Because you cannot fix him, and he cannot change.

Me: Why? What does he have?

Her: He’s a narcissist.

Me: How can he be? I thought all narcissists come from broken, abusive homes. He has two parents who’ve been married for 58 years and he came from a stable home. He’s quiet and shy.

Her: That’s the worst kind. The most insidious of the lot. He is what’s called a covert somatic narcissist. Here is some material for you to read about narcissism.

The session ends and I’m walking out the door, shaken and in disbelief.

Me: What do I do if he calls?

Her: Don’t answer him!

Easier said than done. The victim of a narcissist becomes addicted, groomed by the narcissist in a psychological role-reversal situation like a pedophile grooms a child: the victim begins to believe that he/she is the narcissist while the true narcissist plays the victim. The true victim begins to feel at fault and takes the blame for everything.

The narcissist weaves a vicious cycle of love-bombing followed by devaluation, creating a bond through trauma, and the victim is addicted to the “love” phases. When the devaluation comes, the victim works to get back to the love. All of it is fake, but no one knows that at the beginning except the narcissist. The narcissist is a crafty, master liar, and getting a person to buy into them and all of their fakeness is part of the game--the game where all of the rules apply to the victim but not to the narcissist. The game is also about getting control of and destroying the victim. As the relationship progresses, the victim does become toxic and in need of help. They need real, nurturing love, compassion, and help.

The ONLY way to break the cycle and calm the brain down is to go full-on with no contact. This is not easy because the narcissist is like a gaseous poison trying to find ways to permeate the victim’s world. In the devaluation phase, they don’t want you unless you try to leave. Then they start the love-bomb phase again in order to bring you back. It’s a sick, twisted cycle and the narcissist makes this a full-time job for both parties. They feed off this, it is their fuel. I could fill a book--three of them.

Being manipulated by a narcissist causes complex post-traumatic stress disorder (CPTSD) and one key way to heal this is through meditation. Another is by healing your HPA that’s been dysregulated (HPA-D) . My therapist suggested, strongly, that I start meditating six days a week for 8-10 minutes a day. I downloaded an app called “Insight Timer” and I was told it would change my life if I gave it two weeks. I didn’t believe my therapist. Sticking to this schedule, being quiet (for 8-10 minutes!), was hard and I hated it.

But I hated feeling like a worthless, messed up piece of shit more, especially now that I knew I wasn’t one. I decided that even if I was addicted to this dumb, son-of-a-bitch, I was going to break this addiction and stronghold he had over me, and I was not going to be a victim. I was going to be a survivor!

For the next year of my life, I put almost everything on hold so that I could study narcissism, who they are, and more importantly why I got involved and stayed. AND I meditated.

And guess what. The meditation--changed me!

It made me stronger and softer. It took my edge off and it also allowed me to find compassion for myself.

I’m writing this because it can change you, too. I recommend it to all my clients because emotional stress is one of the biggest pieces of the health crisis we currently have. Regardless of where the emotional stress comes from, we all have it to some degree, and it’s making us sick(er). This little thing called meditation--being mindful--has a profound power to pull us out. And here’s the best part about it: it’s free. It’s not easy, but it is free.

Meditation and being mindful helped me to get my mojo back, and it can help you, too. Start today. Give it two weeks.

If you or someone you know is involved in domestic abuse or narcissistic abuse relationship and you are not sure where to turn for help, there are resources and people who are here to help you. I am one such person. No judgement. You can also go to the hotline.org
I want you to know that you matter, your life matters and you deserve better.

The 6 Hidden Secrets of Eating Wheat

website@sitemodify.com (Website Editor) — Mon, 11 Oct 2021 22:08:53 GMT

Almost everyone likes wheat. It’s in our breads, pastries, cookies, cereals, pastas, crackers and pretzels. Many of those items are either main meals or “essential” snacks for quite a few of us. I’ve heard so many people say, “I just don’t think I can give up bread or noodles.” Read on, and you might change your mind when you discover all of wheat’s hidden secrets.

Today’s wheat looks, tastes and behaves very differently from the wheat of long ago. Our farmers and engineers have worked very hard in the last 50 years to create a product that is shorter and thicker so it can support the weight of larger seed heads. This is called “dwarf wheat,” and it is not in any way a naturally occurring plant. Sure, its yield per square foot is much greater and we can feed more people more quickly by using this GE wheat, but what exactly are we feeding people?

Side Effects of Eating Wheat Products

Creates blood sugar handling issues

It has one of the highest values on the glycemic index -- meaning it has the ability to rapidly convert into blood sugar, faster than almost any other food.
The body has a smaller blood sugar swing if you eat two tablespoons of straight up sugar, or even a whole bunch of candy bars, than if you eat two slices of wheat toast.
Can lead to a metabolic syndrome (diabetes, obesity, etc.).

Leads to weight gain

Wheat settles in around the midsection and thighs of the body (visceral fat). This is the hardest fat to get rid of.

Produces gastrointestinal issues

Wheat is high in lectins. Lectins attack sugar molecules, and your digestive system is coated with sugar-containing cells that help digest food.
Common GI issues include: upset stomach, irritable bowels, bloating, leaky gut

Paves the path for autoimmune disorders

The buildup of visceral fat triggers chronic inflammation and hormone imbalance.
Creates a bodily attack response to gluten (more on this below).
Can activate Zonulin in the body, leading to intestinal permeability (AKA leaky gut). Leaky gut is OFTEN a precursor to autoimmune diseases. Go here to read more on Leaky Gut.

Addiction

Wheat’s components stimulate the narcotic centers in the brain, the same place opioids bind, creating feelings of euphoria.
It exposes the brain to exorphins, basically triggering a drug-like addictive response that makes us want more.
In studies on wheat intake, people often exhibit cravings, addition and withdrawal symptoms.

Increases the effects of aging

Wheat Is Full of Gluten

Our bodies were not designed with the ability to process gluten. The gluten content in our modern wheat is nearly 50 times greater than the naturally occurring wheat of our ancestors. Additionally, if wheat is high in lectins, gluten is even worse. And if both wheat and gluten have lectins, your body is in for a doozy when you eat wheat products.

Lectins are the natural defense system for plants. They help fight mold and disease so the plant can thrive. The problem when we eat lectins (via wheat!) is that they do the same thing in the body. They put up a fight, and they refuse to let themselves be digested easily. That throws the body into fight mode, but the body’s immune system is not as strong as the lectins. Thus lectins begin to build up when more of them are consumed, and your body works harder and harder to get rid of them, focusing so much energy on the fight that it forgets to help out the rest of its systems.

An example of a constant lectin-body fight is joint pain. Many people resort to taking a glucosamine supplement or a daily over the counter pain reliever to provide relief from their chronic pain. Glucosamine does help! It seeks out the lectins and binds itself with them before they can do more damage to our system. HOWEVER, those suffering with chronic joint pain could truly benefit from a lectin-free diet (no wheat and no gluten).

Going Wheat/Gluten Free

Avoid foods with the following on the label:
Wheat
Durum
Semolina
Bulgur
Barley
Rye
Spelt
Kamut
Oat

Avoid these foods all together, unless you make them yourself with gluten-free ingredients:

Breaded chicken and fish
Brewer’s yeast
Soy sauce
Gravies
Soup (most are made with flour)
Sauces and dressings
Meatballs
Sausage
Couscous
Ice cream containing dough or cookies
Salad dressings
Vinegars made from grain
Spice mixes
Flavored salts (Mrs. Dash)
Malted milkshakes
Non-dairy creamer
Smoke flavoring
MSG
Hydrolyzed protein
Modified food starch
Artificial color and natural flavoring

Beware of specifically labeled gluten-free products:

Just because it says gluten free doesn’t mean it will be good for you. You still have to read the labels. Many gluten-free products contain starches (potato, rice, tapioca) that are just as harmful to blood sugar levels as gluten. They can also cause cross reactivity when consumed in place of gluten and cause the same immune response as gliadin (the protein molecule found in wheat).

Some safe gluten free brands tend to include:

Pamela’s
Tinkyada
Glutino
Rudi’s
Udi’s

Once you decide to go wheat/gluten free, it takes about six months for the body to completely clear out its system. Many people who eliminate gluten find that they don’t crave it after awhile, and they only eat when they are hungry, not because they “just need to eat.” They also really like seeing the positive and obvious changes in their body including weight loss and overall sense of feeling better.

If this sounds like the you that you want to be, stop waiting. I can help you get started on a better path toward your health. Contact me for a Health Discovery Session today!

Is Your Atrial Fibrillation Coming from Your Mouth?

HEIDITOY@HOTMAIL.COM (Heidi Toy) — Sun, 05 Sep 2021 17:15:02 GMT

Atrial fibrillation and Dental Infections

This article provides evidence revealing dental infections such as periodontitis, gingivitis and endodontic lesions may be linked to cardiovascular disease, atrial fibrillation and cardiac arrhythmia.

Atrial fibrillation (AF) is the most common persistent cardiac arrhythmia occurring in clinical practice.

Oral bacteria and/or their DNA have been detected in human atherosclerotic lesions, the pericardial fluid, heart valves, and thrombi in many studies. A recent meta-analysis of 63 studies that included 1791 patients confirmed the presence of 23 oral bacterial species in atherosclerotic plaques. Campylobacter rectus, Porphyromonas gingivalis, Porphyromonas endodontalis, Prevotella intermedia, and Prevotella nigrescens.

Patients affected by oral infections are exposed to many toxins, metabolic products, and proteins of bacterial origin, which may influence the myocardium.

Inflammation, as well as atrial electrical and structural remodeling, is suggested to play a role in the initiation and perpetuation of AF.

It is recommended to consider dental infections in patients suffering with AF.

Curious what’s really going on in your body? Let’s talk—schedule your free Health Discovery Session .

References

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6164509/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5087888/

https://onlinelibrary.wiley.com/doi/10.1111/ijcp.13875

Mycotoxins (Mold) and Anxiety

HEIDITOY@HOTMAIL.COM (Heidi Toy) — Tue, 24 Aug 2021 22:10:31 GMT

Mold is a sometimes silent and yet formidable trigger of symptoms of depression and anxiety.

Emerging evidence between depression, anxiety, and exposure to mold has surfaced. It is thought to be associated with many complex health problems. Black mold species such as Aspergillus, Fusarium and Stachybotrys produce mycotoxins that are toxic to central parts of the body, including the brain.

Many mycotoxins are neurotoxins causing lesions in the brain in the grey matter and the white matter. This directly affects the frontal cortex, cause dopamine dysfunction which can create psychological disorders like anxiety or depression. These disorders occurs when the nerve cells in the brain that make dopamine are slowly destroyed. Without dopamine, the nerve cells in that part of the brain cannot properly send messages.

Mold is a biotoxin, and it releases toxic gas and spores into the air. When the toxins enter your body, via skin or air, the toxic gases cause a disturbance in many organs, including your brain.

Brown University conducted a series of cases linking mold, anxiety, and depression back in 2007. This was a large study, analyzing data from 5,882 adults in 2,982 households. Molds are toxins, and some research has indicated that these toxins can affect the nervous system or the immune system or impede the function of the frontal cortex.

Mold spores act as irritants, which can trigger the body to mount an immune response. This can lead to inflammation throughout the body. Inflammation in the brain can impair cognitive function, and in the case of chronic inflammation, this can lead to long-lasting cognitive impairment.

Mold is a sometimes silent and yet formidable trigger of symptoms. It is lurking in our homes, offices, cars, washing machines, and bathrooms without notice. It is quite literally a silent but deadly killer of our immune system and trigger of brain-related issues. If you have been exposed, you must detox mold from your body as soon as possible.

The test that I prefer to use when testing for detection of mycotoxins is from Great Plains Laboratory.

If you find you have mold (mycotoxin) exposure it is recommended to work with a skilled practitioner who is familiar with both removal and detox of the mold from your body.

It is also imperative to do a deep dive into your home or work environment to identify where the mold is coming from. If mold is discovered the next step is to hire a professional company do a mold remediation.

Mold and mycotoxins can impact the body in ways many people don’t realize. Curious if it could be affecting you? Book your free Health Discovery Session .

References:

https://news.brown.edu/articles/2007/08/depression-and-household-mold

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3179161

https://www.clinicaltherapeutics.com/article/S0149-2918(18)30229-7/pdf (Copy and paste this link)

HIITs and Blood Pressure

HEIDITOY@HOTMAIL.COM (Heidi Toy) — Mon, 23 Aug 2021 13:51:27 GMT

When it comes to lowering blood pressure exercise is a non-negotiable factor.

You may be thinking, "what is the most effective form of exercise to lower blood pressure?"

More and more studies are showing the exciting results of something called HIIT in lowering blood pressure. HIIT stands for High Intensity Interval Training

What is HIIT?

HIIT is not any specific exercise, rather, it is a technique. You can apply this technique to almost any kind of exercise whether it be walking, riding a bike, swimming, doing some body weight exercises or even dancing in your living room.

** ALWAYS CHECK WITH YOUR PHYSICIAN BEFORE STARTING ANY FORM OF EXERCISE FOR HIGH BLOOD PRESSURE

HIIT training consists of combining very short bursts of working at your absolute max alternating short periods of active recovery rest. Research has found that this form of exercising gives you more health benefits than any other way of exercising.

It shortens the amount of time you need to spend on exercise and is more effective; you work out for just 10-30 minutes and reap impressive health benefits. You burn more body fat, your metabolism is stimulated for long after you finish exercising, and it also it helps you utilize oxygen more efficiently.

One of the biggest benefits people find from HIIT is the reduction in training time. Through HIIT, you can put in about half the amount of time compared to traditional cardio exercise to reach your goals.

One study found that just 2 minutes of HIIT sprinting increased metabolism as much as 30 minutes of running. HIIT increases the efficiency of your heart and HIIT training also has a major effect on naturally lowering your blood pressure.

HIIT and blood pressure:

Although most any type of exercise has its benefits, HIIT shines when it comes to saving time. Using the HIIT technique is the ultimate short-cut.

Study after study shows that HIIT exercise improves blood pressure in people with hypertension better than any other kind of exercise routine.

HIIT is extremely effective in reducing resting heart rate and blood pressure in overweight and obese individuals.

It has been shown that HIIT exercising just 3 times per week for just 20 minutes at a time lowers blood pressure more effectively than continuous endurance training.

What is the science that makes HIIT so effective?

HIIT training changes something called endothelial function .

The endothelium is a very thin membrane that lines the inside of your heart and your blood vessels. The cells in this membrane release a variety of substances that control how your blood vessels relax and contract.

We know that stiff hard arteries play a role in high blood pressure.

The ability of your artery walls to expand (vasodilate) is very important.

You need to have flexibility in your arteries to allow for appropriate blood flow throughout your body.

HIIT improves endothelial function and reduces the stiffness in your artery walls more so than any other traditional form or exercise.

Just a 1% improvement in your endothelial function can result in a 13% reduction in the risk of cardiovascular events like heart attacks and strokes.

One study showed that 73% of people restored blood pressure to normal using a HIIT training method for just 2 months and 24 exercise sessions. There was a significant reduction in systolic blood pressure from 145.4 (± 9.0) to 118.3 ( ± 15.6) mm Hg.

How to Apply HIIT

With HIIT training you're are going to go ‘all out' at a high intensity for short amounts of time. You then do an ‘active recovery' rest for a short interval. You can apply this technique to any kind of exercise, walking, running, jumping rope, cycling and even to weight training.

I personally prefer using a stationary bike for minimizing injury. It is simply a great option to implement HIIT into your workouts.

Using the HIIT on a stationary bike

Warm-up for 5 minutes on a low setting.

After your 5 minute warm-up increase the tension on the bike and pedal as fast as you can for 20 seconds. This is called the Sprint phase. After the 20 second sprint phase, lower the tension on the bike and comfortably pedal for 2 minutes.

This is one session of HIIT.

Repeat the above 5 times and you are done.

Heart Recovery Tip

After doing your 20 second sprint, lower the tension and wait 60 seconds and check your pulse. You want your elevated pulse to come down between 8-10 beats. This is your heart recovery zone. If for some reason your pulse does not come down 8-10 beats you should stop and call it a day. For example: After you do your all out sprint for 20 minutes your heart rate when go up to 110 beats. After one minute of decreasing the tension and comfortably pedaling, your heart rate should come down to 100-102 beats. That is a good heart recovery.

Although as I mentioned above I prefer the stationary bike this can be applied to walking as well. Simply walking at a comfortable pace for 5 minutes then do an all out "brisk" walk for 20 seconds. Walking comfortably for 2 minutes then repeat five times.

That is all you need to do to maximize this effective form of exercise (HIIT) to lower your blood pressure.

HIIT can be powerful—but only when it’s done right for your body. Schedule your free Health Discovery Session and let’s make sure your workouts are actually helping, not hurting.

References

https://pubmed.ncbi.nlm.nih.gov/29424402/

https://www.sci-sport.com/en/articles/HIIT-and-hypertension-Improvement-of-cardiovascular-functions-163.php

https://www.healthline.com/nutrition/benefits-of-hiit#TOC_TITLE_HDR_8

https://pubmed.ncbi.nlm.nih.gov/21450580/

https://journals.sagepub.com/doi/abs/10.1177/1741826711400512

https://www.sciencedirect.com/science/article/pii/S0531556516306003

Experimenting with Oils: Part 4 Red Palm Oil

Wed, 28 Jul 2021 21:49:26 GMT

Red palm oil is coconut oil’s pretty awesome cousin

They come from the same plant: coconut oil comes from the seed, and palm oil comes from the fleshy fruit of the palm tree. Like coconut oil, palm oil is one of the best and safest oils to cook with (refer to the chart in my blog Fat: The Healthy Kind) . When talking fatty acids, it is 50% saturated, 40% monounsaturated, and only 10% polyunsaturated. And as far as omegas go, it has a 6 to 3 ratio of 10:1, but almost half the product is composed of omega-9, a neutral.

Fun Fact:

Many places in Africa used red palm oil as a remedy for almost every illness until western medicine practices arrived.

Why Is Palm Oil Red?

The dark red color of palm oil comes from all the carotenes (beta-carotene and lycopene). It’s the same reason tomatoes are red and carrots are orange, it’s just that palm oil has a TON more carotenes than carrots and tomatoes--15 times more than carrots, and 300 times more than tomatoes, to be exact!

Health Benefits:

The best thing about red palm oil is it contains more nutrients than any other oil, even coconut. It’s chock full of vitamin E and A, both of which have great health benefits including:

Remove plaque buildup in the arteries (i.e. reverse atherosclerosis)

Lower blood pressure

Reduce the risk of cancer

Protect against blindness, lowered immunity, weakened bones, and lessened mental function

Reduce free radical damage and lower inflammation throughout the body, especially the skin and brain

Improve blood flow

The cool thing about vitamin E in red palm oil is that there are actually TWO kinds in found in this oil: regular and tocotrienol. Tocotrienol has 60 times the antioxidant power of regular vitamin E. That’s a lot of vitamin E going on in there.

When carotenes are ingested, the body converts them into vitamin A, but it only works when fat is present. What luck--palm oil is a fat! One teaspoon of red palm oil can provide the full daily recommended dose of vitamin A for a child. Studies show that breastfeeding mothers can double or even triple the amount of vitamin A in their milk but adding red palm oil to their diet.

Cooking with Red Palm Oil

As I mentioned above, palm oil is one of the best fats for your frying pan. It has a smoke point of approximately 425 degrees (pretty high) and has a shelf life of two to three years in the fridge or pantry. It is semi-solid at room temperature, and does not leave any sort of taste behind when you cook with it.

How to Purchase Palm Oil
Red palm oil can be found in almost every grocery store these days. As with any oil, look for words such as Cold Pressed, Organic, Raw, Virgin or Unrefined, Certified Sustainable Palm Oil and Fair for Life Fair Trade. These will lead you to purchasing the purest product available.

Ready to upgrade how you cook? Book your free Health Discovery Session today.

Should You Be Concerned about GMOs?

Fri, 09 Jul 2021 19:53:22 GMT

The short answer: absolutely.
Genetically Modified Organisms are plants or animals created through the gene splicing techniques of biotechnology. This is also called Genetic Engineering (GE) and Genetic Modification (GM).

This experimental technology merges DNA from different species, creating unstable combinations of plant, animal, bacterial and viral genes that cannot occur in nature or in traditional crossbreeding.Nearly all commercial GMOs are engineered to withstand direct application of herbicide (these are called Roundup Ready crops) or to produce their own systemic insecticide (Bt corn and Bt cotton).

The majority of items in the grocery store are made with GMOs: corn chips, corn cereal, corn starch, soy milk, tofu, high fructose corn syrup, sodas, non-dairy creamers, salad dressings, baby formulas, candy bars, waffles, seasoning packets, frozen meals, soups, sauces, snack foods... Then there are the individual product ingredients: amino acids, aspartame, ascorbic acid, sodium ascorbate, vitamin C, citric acid, sodium citrate, ethanol, hydrolyzed vegetable protein, maltodextrin, molasses, monosodium glutamate, sucrose, textured vegetable protein, xanthan gum... In other words, GMOs are in most processed foods.
The following crops are being genetically engineered for human consumption [1]:

Sugar beets
Soybeans
Canola
Cottonseed (cottonseed oil is a common ingredient in vegetable oils and margarine)
Corn
Hawaiian papaya
Squash

Recently, genetically modified alfalfa won U.S. government approval and is being grown for animal feed. GMO corn and GMO soy are also fed to livestock. If you are not consuming GMOs directly, say by eating corn chips, then you are very likely consuming them in the meat and dairy found in many grocery store products.

What Are the Health Risks Associated with GMOs?

The American Academy of Environmental Medicine called for a ban on GMOs and urges physicians to advise all patients to avoid GMOs [2]. They state that several animal studies of the effects of GMOs indicate serious health risks, including:

Infertility
Immune problems including allergies
Accelerated aging
Faulty insulin regulation
Gastrointestinal disease
DNA damage
Cancer

The British Medical Society, in 1999, called for a ban on the introduction of GE crops.

As long ago was 1997, scientists warned that genetically engineered food may result in new pathogenic bacteria because GMOs have crossed species lines [3].

Additionally, the use of GMO crops has increased the use of pesticides (which are carcinogenic). Exposure to pesticides is linked to all manner of chronic illnesses including increased risk of reproductive abnormalities, birth defects, neurological problems, allergies, and cancer.

Industry points to the lack of a “smoking gun.” Deniability of health problems is easy when they come on slowly as opposed to a pandemic. Remember, it took 20-plus years for the U.S. government to admit that smoking causes cancer. Meanwhile, we saw a lot of industry-sponsored studies that smoking was not harmful. There were a lot of industry lobbyists behind the scenes working to keep cigarettes on the market. Today, we see the soda industry in a similar battle as more and more experts, including CNN’s Dr. Sanjay Gupta, place considerable blame for the obesity epidemic on the soda manufacturers’ products.

Bottom line: human problems may be hidden for years, and may be masked by well-financed public relations campaigns, industry-sponsored studies and lobbying. Don’t trust those guys just because they say it’s alright. When has putting unnatural substances into the body ever turned out well in history?

Feel confident in the foods you cook with every day. Reserve your free Health Discovery Session and take the guesswork out of healthy eating.

https://gmo.geneticliteracyproject.org/FAQ/which-genetically-engineered-crops-are-approved-in-the-us/
https://www.aaemonline.org/gmo.php
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3791249/

Experimenting with Oils: Part 3 Coconut Oil - The Wonder Fat

Thu, 20 Aug 2020 16:45:20 GMT

Read on to find out more about Coconut Oil - The Wonder Fat

Coconut oil is one of the safest, best oils to use for cooking. Coconut oil is a saturated fat. Now, before you get all huffy about saturated fats, please understand that they are NOT bad for you see my first blog post on Experimenting with Oils called "Fat, The Healthy Kind". Studies show that people who consume proper amounts of saturated fats are actually healthier than a person on a low fat diet filled with trans-fatty acids (Heart Disease and a Little Help from Vitamin K) . All trans-fatty acids cause inflammation--they are the true culprits of poor health. Just take a look at the rise of obesity in the past 50 years since the myth about saturated fats was devised. In short, not all fats are created equal, and coconut oil is one of the good ones.

As a saturated fat, coconut oil is highly stable in nature and does not go rancid easily even at higher temperatures, as opposed to polyunsaturated fats. It can sit in the cupboard for up to a year before needing to be tossed. It is solid at a temperature of 76 or less, and turns into a liquid at 76 or above. And it is perfect for putting in your frying pan as it does great when heated.

Benefits of Coconut Oil:

It is good for the body in many different processes
Is it abundant in medium-chain fatty acids (MCFAs) which are quickly converted by the body into energy, good things for blood sugar regulation and weight loss.
Contains myristic acid and palmitic acid, essential acids for communication between the kidneys.
Supports the thyroid gland in controlling metabolism and energy level.
Can help reduce “belly fat”
Smoothes out the sugar roller coaster swings of hypoglycemia
It is an immune booster
Coconut oil contains lauric acid which is converted by the body into monolaurin. This helps the immune system fight off a number of viral, bacterial and fungal disease organisms including:
Viruses - herpes, measles, HIV
Bacteria – listeria, staphylococcus, and streptococcus
Parasites – giardia lamblia (causes gastroenteritis)
Fungus – Candida
It is synergistic with essential fatty acids
If your diet is already high in saturated fats, (again, NOT bad for you in moderation), consuming coconut oil won’t make any difference. It has neither omega-3 or omega-6 fatty acids, so you don’t have to worry about overstocking on those!
It can be a great moisturizer for you skin and hair
It is antimicrobial and fights dandruff (a fungus in the Candida family)
Can be in contact with the skin for several hours without consequence--put on right before going to bed at night and then wash off/out in the morning

Beware of Liquid Coconut Oil:

Liquid coconut oil (also known as MCT oil), marketed for cooking and baking, is a relatively new fad. It is NOT naturally occurring--it is genetically modified coconut oil. In fact, the chemical process it goes through actually removes the best part--lauric acid--which counts for approximately half of the original constitution of coconut oil. If you’re removing half of the whole, can you really label and market it as the same thing?

I call it a fake.

What about Coconut Milk?

Here we find processing at its best yet again! Coconut milk separates and spoils easily. When you see coconut milk on the shelf, it’s probably pumped up with stabilizers that are likely not included on the ingredient list such as soy lecithin or guar gum (which can cause problems for gluten sensitive folks). Again, beware of this product. The best source of coconut milk is to buy a real coconut and just make it/drink it right from the fruit itself.

How to Buy Coconut Oil:

Coconut oil can be found in almost every grocery store these days, but how do you know you’re getting the best of the best? Look for words such as Cold Pressed, Organic, Raw, Virgin or Unrefined, and Fair Trade. These will lead you to purchasing the purest product available.

If you’re looking for coconut oil to apply to your skin or hair, there are some great options available through my shop! Wellevate . Creating an account is free and shipping is free with a purchases $49 and over.

Cooking with healthy fats is just the beginning to eating better and feeling better. If you struggle with autoimmune disease, fatigue, hormone imbalance, infertility, weight gain, depression or gastrointestinal health, let’s talk about how I can help you heal yourself. I offer a free Health Discovery Session to get you on the path to wellness. Contact me today.

Experimenting with Oils: Part 2

Tue, 14 Jul 2020 13:21:13 GMT

Omegas and Oils, Oh My!

It is a common belief that our ancestors had an omega-6 to omega-3 ratio of between 1:1 and 3:1--an ideal ratio for the body. This is most likely not true for the majority of humans today, especially Americans. Many processed foods are baked or cooked in vegetable oil (one of the worst possible oils you could EVER use--see my blog Fat: The Healthy Kind for more on this) and high in omega-6. Because of this, the standard American diet lends to an average omega-6 to omega-3 ratio of 20:1 [1]. That should make your eyes bulge. This extreme change in ratio parallels the increase of obesity in Americans. It is one of the reasons doctors and nutritionists began recommending fish oils--they are high in omega-3 and help get that ratio closer to ideal.

The Differences between the Essential Omegas [2]:

Omega-3 - Represented by alpha-linolenic acid (ALA), these fats are a crucial part of our cell membranes. They can be found in green leafy veggies and flax, chia and walnut seeds. They have many great health benefits such as:

Improve heart health - increase “good” cholesterol levels and reduce blood pressure
Reduce symptoms of depression, schizophrenia, and bipolar disorder
Decrease liver fat
Support infant brain development
Fight inflammation
Prevent dementia, asthma, diabetes, obesity
Promote bone health

Omega-6 - Represented by linoleic acid (LA), these fats are primarily used for energy. When the proper ratio is ingested, omega-6 can help prevent chronic disease, reduce symptoms of rheumatoid arthritis, assist with breast cancer treatment, and reduce body fat. They can also help the immune system send infection-fighting white blood cells to inflamed areas of the body. Omega-6 can be found in the seeds of most plants.

Neither omega-3 or omega-6 can be produced in or by the body (which is why they are essential fatty acids)--they all have to be ingested through diet. Omega-9, on the other hand, can be produced by the body and it is not essential to your diet.

A distorted ratio of omega-3 to omega-6 can turn all the positive impacts of omega-3’s on their heads, leading to an increased risk for all of the aforementioned benefits. If there is too much omega-6, as there is with almost all Americans, the body has a hard time shutting off it’s inflammatory response, which just down right screws everything up. If your body thinks it has an infection all the time, it can raise your levels of cortisol and throw you into HPA-D without you even knowing it.

As with everything in life, balance is key. Besides just popping fish oil, you can make small changes to your diet that equate to major repairs for your omega ratio! One small change: cooking oil.

Oils with Omegas:

Olive oil has on average omega-6 to omega-3 ratio of 10:1. That being said, olive oil is largely composed of omega-9 (about 75%) and, though a decently healthy option, is not necessarily the most beneficial when talking omega regulation.
Coconut oil has neither omega-3 nor omega-6, so a fairly neutral party here.
Palm oil has on average omega-6 to omega-3 ratio of 10:1, with almost half the product composed of omega-9. However, it contains far more nutrients than any other dietary oil.
Sesame oil contains 42% omega-9, 15% saturated fat, and 43% omega-6. It contains no omega-3’s. However, it is known for its many health benefits including: cholesterol, blood pressure, and blood sugar lowering as well as its anticancer potential, ability to regulate the immune system, high antioxidant levels, and its ability to protect the liver against alcohol and prescription drugs.
Avocado oil is largely an omega-9 fatty acid. Benefits of this fruit/oil include: higher good HDL cholesterol, lower risk of metabolic syndrome and lower weight. Avocados are also high in vitamins A, D, E, B1, B6, and phytonutrients and antioxidants.
Safflower oil is composed of almost 80% omega-6 and often contains polyunsaturated fats, making it unstable and NOT a good choice for cooking or consuming.
Sunflower oil contains 64% omega- 6, 21% omega-9. Also NOT a great choice for cooking or consuming.
Peanut oil contains 48% omega-9, 34% omega–6. It contains no omega-3’s. It is safe for cooking, but has very little benefit in terms of getting your omegas in check.
Walnut oil 60% omega-6, 22% omega-9 and 10% omega-3. The protein in walnuts provides many essential amino acids, and raw walnuts contain the highest total level of antioxidants compared to all other nuts.
Flaxseed oil 18% omega-9, 16% omega–6 and 57% omega–3. At first glance, it looks great, BUT… it’s pretty unstable and oxidizes rapidly. Usually by the time this oil make it on the shelf of a grocery store, it’s already gone bad. If you choose to purchase this and it smells like turpentine when you open it, do NOT consume it. I flat out recommend that you do not purchase this product, period. I would advise you to purchase the actual seed and add that to your diet rather than the oil as the seed itself has a great omega content.

Reminder: The popular cooking oils these days are vegetable and canola. You can find many different brands in the grocery aisle. DO NOT PURCHASE THEM . They are SO bad for you (again, more info on this in my blog Fat: The Healthy Kind).

Changing up your oil of choice is just a small way to add omegas to your diet. If you’re really serious about getting your ratio closer to that idea of between 1:1 or 3:1, then my suggestion is to decrease your processed food intake as much as possible (in fact, zero would be great!) and start eating at least 8oz of fish per week.

Another great way to get more omegas in your diet is through supplements. And you can shop from this trusted source on Wellevate . Creating an account is free and shipping is free with a purchases $49 and over. Also, check out my blog post “ Need to Know Basis: Supplements ” about how to safely purchase unregulated supplements.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4808858/

https://www.healthline.com/nutrition/omega-3-6-9-overview#section1

Experimenting with Oils: Part 1

Tue, 14 Jul 2020 13:08:33 GMT

Fat: The Healthy Kind!

Let’s get this out there in the open right away so there is no confusion: fat is NOT bad!

We need to consume fats in order to have a healthy diet. Fats have numerous health benefits including satisfying our appetite, balancing hormone production, enhancing mineral absorption, providing a longer burning source of energy, aiding the liver with digestion, and helping with the production of natural anti-inflammatory substances. All good things!

That being said, not all fats are created equal:

Saturated Fat – highly stable in nature, do not turn rancid easily even at higher temperatures.
Monounsaturated Fat – relatively stable, do not turn rancid easily. They are liquid at room temperature, but semi-solid upon refrigeration.
Polyunsaturated Fat – unstable even at room temperature, easily damaged by temperature changes and moisture and oxygen exposure, refrigeration required, turn rancid quickly and easily.

In other words:

Saturated Fats = good

Monounsaturated Fats = decent

Polyunsaturated Fats = VERY BAD! Run and hide from these!

All foods have a combination of fats, but when you check the label, the fat with the highest weight will (obviously) be the all-consuming fat in this product. For example, if your food has 1 gram of saturated fat, 2 grams of monounsaturated fats, and 15 grams of polyunsaturated fats--VERY BAD! Run and hide!

Speaking of reading labels, another good thing to be aware of is the processing of oils. Any product with the words refined, hydrogenated, partially hydrogenated or cold-processed are BAD . These have been chemically processed in a pretty disgusting way--either with a petroleum-based solvent or with tiny bits of metal (such as in the hydrogenation process). Do either of these sound like things you want to be putting in your body? I don’t think so. The body cannot process any of these kinds of fake fats and consuming then can lead to serious health concerns such as diabetes, birth defects, cancer, heart disease, poor bone health and sexual dysfunction.

GOOD words to find on product labels include: organic, first-cold pressed or cold-pressed, expeller-pressed, unrefined, and extra virgin.

The table below is a quick reference to help you decide what to put in your grocery cart and what to put back on the shelf:

A word about the two most commonly used oils (vegetable and canola): both are EXTREMELY processed and genetically modified. Vegetable oil can be consumed in small doses if you make sure to get it from a reputable source and it is not refined or processed (good luck finding that!). Canola oil is extracted from a hybridized rapeseed, which is a genetically modified crop to begin with, so before it’s even extracted it’s already been scientifically created. This is not a natural product and does NOT belong in the body. PUT IT BACK ON THE SHELF.

Have you had enough of me yelling at you? Well, then let’s talk about butter. You might groan and say, “No, not butter, too!” But I’m here to tell you that butter is actually okay! Search for raw, unprocessed butter made from a grass-fed cow (I know, it sounds like it’s going to be hard to find, but honestly, butter is worth it, right?). Butter has all these things going for it:

Protects from arthritis, cataracts, fungal infections, cancer, and hardening of the arteries
Aids with weight management and muscle growth
Helps assimilate minerals into the bloodstream
Enhances brain function and increases cell membrane integrity
Assists with anti-inflammatory responses systems in our bodies

Butter truly does make everything better--in more ways than one. Here’s the super good news: you SHOULD eat it every day! But do keep in mind that you should still consume it in appropriate amounts. Please do not go out and eat a stick of butter a day while saying, “Heidi says it’s okay!” To this I would shake my head and explain that you’ve missed the point of this blog.

Information for this blog based on an article by Caroline Barringer, “Fats: Safer Choices for Your Frying Pan and Your Health.”

COVID-19 and Obesity

Thu, 30 Apr 2020 00:12:37 GMT

During the early months of the COVID-19 outbreak, the focus for high risk factors was on age, race and sex. This list has now expanded to include Body Mass Index (BMI). According to a study performed by the CDC in 2015-2016, more than 70 percent of Americans are overweight, and almost 40 percent of those being obese with a BMI of 30 or higher [1].

The CDC warns: “Severe obesity increases the risk of a serious breathing problem called acute respiratory distress syndrome (ARDS), which is a major complication of COVID-19 and can cause difficulties with a doctor’s ability to provide respiratory support for seriously ill patients. People living with severe obesity can have multiple serious chronic diseases and underlying health conditions that can increase the risk of severe illness from COVID-19” [2].

The numbers don’t lie:

35.8 percent of the first 393 COVID-19 patients admitted to two hospitals in New York City were obese [3].
In a study of 5,700 people hospitalized for COVID-19 in New York City, 41 percent were obese and over 33 percent had diabetes [4].
In study of 3,615 people who tested positive for COVID-19, those with a BMI between 30 and 40 were approximately twice as likely to be admitted to acute and critical care than those who had a BMI of less than 30. These patients were also three times more likely to die from infection than those with a health BMI [5].
The COVID-19-Associated Hospitalization Surveillance Network states that obesity is the most prevalent underlying condition in patients 18–64 years [6].

To make matters worse, hospitals are ill equipped to support a high influx of overweight and obese patients [7]:

Many hospitals only have a set number of special beds for the obese.
It is more difficult to intubate the obese.
Imaging machines have weight limits, making it challenging to obtain diagnostics for the obese.
The obese can be difficult to position and transport.

With stay-at-home and shelter-in-place orders still in place across most of the country, a healthy diet can be hard to manage, thus compounding weight issues. Most people are gravitating toward foods with a higher shelf life such as canned goods or frozen meals. These dishes are often loaded with preservatives and high in sodium, neither are good for the body and both ensue undesired weight gain. This combined with the fear of leaving the house and the ease of just sitting on the couch to binge the next Netflix series creates a dangerous recipe for obesity.

If ever there was a time to get smart about what you eat, it is right now. Eating well builds better immunity. Your body works better when it is fed better. Good food can help balance the three systems in your body (digestion, detox, or neuroendocrine), and weight loss can be achievable.

Don’t buy fast food or processed goods simply because they last longer. Shop the borders of the grocery store instead--produce, meat, fish and dairy. If you are doing most of your shopping online these days, just picture a store in your mind as though you were really pushing a cart. Stick to the basics (check out my blog: Good, Better and Best: How to Navigate Your Grocery Store) .

If you feel anxiety about the current state of the world, especially if you have concerns about your weight and increased risk factor because of it, please contact me. There are so many fad diets and trends out there that it can be confusing to know where to start. I don’t believe in fad diets. They often don’t work because most people have an underlying condition that is the cause of their weight issues.

I will listen to you. I will come alongside you and together we will make a plan for your health. Together we will keep you on track to obtain a normal BMI and reduce your risk for COVID-19. Sign up for a free Health Discovery Session and we’ll get you started on a path toward better health today.

Curious about your BMI? The following is a calculator provided by the CDC: https://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/english_bmi_calculator/bmi_calculator.html

Sources:

https://www.cdc.gov/nchs/fastats/obesity-overweight.htm
https://www.cdc.gov/coronavirus/2019-ncov/need-extra-precautions/groups-at-higher-risk.html
https://www.nejm.org/doi/full/10.1056/NEJMc2010419
https://jamanetwork.com/journals/jama/fullarticle/2765184?guestAccessKey=906e474e-0b94-4e0e-8eaa-606ddf0224f5&utm_source=For_The_Media&utm_medium=referral&utm_campaign=ftm_links&utm_content=tfl&utm_term=042220
https://academic.oup.com/cid/advance-article/doi/10.1093/cid/ciaa415/5818333
https://www.pharmaceutical-technology.com/comment/obesity-covid-19-risk/
https://www.worldobesity.org/news/statement-coronavirus-covid-19-obesity

Good, Better and Best: How to Navigate Your Grocery Store

Wed, 29 Apr 2020 23:46:15 GMT

You do not have to eat an organic diet to eat healthy.

Y ou do need to stop eating potato chips and ice cream on the regular.

You have to stop drinking pop. You have to care what you put in and on your body. If you’re more of an eat-out or junk food kind of person, this is going to be a challenge for you. Get thee to a grocery store, stat!

Grocery shopping rule of thumb: shop the perimeter and stay out of the center aisles.

1. Protein

GOOD: Go to the dairy section and get the highest quality eggs available or better yet, find a farmer who raises free range chickens. Eggs are an excellent source of protein and, even at $4 or $5 per dozen, are one of the least expensive ways to add protein to your diet.

BETTER: Buy the highest quality of the protein you eat the most. Next add beef, lamb, goat, wild game, fish and eggs, and then chicken and pork. Choose the leanest cuts, or trim the fat from the cuts you buy as toxins are stored in fat tissue.

BEST: Look for labels reading “grass fed and finished,” 100% grass fed, pastured, organic, and wild caught seafood (remember to avoid shrimp, tilapia, and farm raised salmon altogether). Also, organ meats, even organic or pastured, are often inexpensive because the demand is fairly low. If you can only afford a certain amount of grass fed or pastured meats, purchase those in the fatty cuts since the fat will be cleaner.

AVOID: Commercially raised bacon, sausage and deli meats. A few brands that are widely available and acceptable are Applegate and Plainville Organic.

BUY LOCAL: Find a local farmer and compare prices—it may be cheaper to purchase from the farmer than from the grocery market. Some great online resources for finding proteins include:

eatwild.com
localharvest.org
eatwellguide.org

2. Produce

GOOD: Fruits—eat them, but sparingly. Frozen fruits are flash frozen at their peak and will be the most nutrient dense and generally less expensive. Plus you don’t have to worry about waste.

BETTER: Vegetables and more vegetables. Leafy greens are a great source of vitamins C, E and K and many B vitamins and minerals too. Buy frozen veggies because they have more nutrients than produce that is sitting in the store waiting to be purchased. You can also stock up on staple veggies and freeze them yourself.

BEST: Purchase produce based on the Environmental Working Group's list of Dirty Dozen and Clean Fifteen. Vegetables and fruits contain essential nutrients, vitamins and minerals. The fiber in them is so very important for regulating hunger hormones and helping feed the good bacteria in the gut. If purchasing from this list is too cost prohibitive, stick to high quality meats first and foremost and just start eating more veggies.

BUY LOCAL: Fruits and veggies should be purchased locally and in season if possible as produce picked at its peak has more nutrients than produce picked a month before it has ripened. Some great resources for buying local produce include:

Farmers market -- you can purchase fresh picked vegetables for about the same or less than in the grocery store.
CSA (Community Supported Agriculture) -- produce will be delivered throughout the growing season. This is often the most affordable way to get food for your family.
Bulk buy through groups such as local food cooperatives – a large amount of an item is purchased and consumers share the cost.

3. Fats

GOOD: Healthy fats are important for your cellular structure. Some of the best sources of fat are also the cheapest. Canned coconut milk is around $2 per can and gives you around 70 grams of fat per can!

BETTER: Stock up on coconut oil and olive oil when you find it on sale or when your budget allows for these things. Organic and pastured butter or ghee are also great fats to consume but are a bit pricey, but a little goes a long way.

BEST: Nuts are a good source of fat and are super easy to rely on for a quick snack of quality fats. However, they are not meant to be consumed in large quantities, so stick with two tablespoons or a small handful per day. Go for raw (soak and sprout them, then dehydrate them) or dry roasted nuts.

You might be a little shocked at your grocery bill the first few times you shop, but in the long run, it’s worth it. If you can fill your cart with items from these three essential categories, you will be off to a great start for eating healthier and feeling better.

Feel like you need more help? Cutting sugar out of your diet is a vital step towards better health, but often it's hard to know what sugar is in since it hides behind so many ingredient names. Feel confident in your food choices again—book your free Health Discovery Session and let’s simplify your nutrition.

The Word “Die” Is in “Diet Soda” for a Reason

Tue, 28 Apr 2020 17:17:15 GMT

Regular sodas contain sugar, and sugar is bad, right? Plus, look at the calorie count on a regular soda! But you love soda. You HAVE to have it. So you feel like you’re making the healthier choice by going with diet soda--no “sugar” and no calories.

It sounds too good to be true because it is.

Diet sodas are filled with artificial sweeteners such as aspartame, saccharin and sucralose. These sweeteners produce a more intense flavor than real sugar, thus building up the body’s tolerance to naturally sweet foods (like fruit). What’s more, sweeteners trigger insulin (just like real sugar) and send your body into fat storage mode, causing weight gain. Calorie count has nothing to do with it.

Consuming diet soda can lead to increased risk of:

Obesity

A decade-long study from the University of Texas found that diet soda drinkers had a 70 percent greater increase in waist circumference than non-drinkers. AND, participants who imbibed in 2+ sodas a day experienced a 500 percent greater increase.

For some, diet soda might contribute to obesity issues from a psychological standpoint: No calories with your drink, so how about dessert instead?

Type Two Diabetes

According to a study performed by the University of Minnesota, one diet soda per day could increase your risk of metabolic syndrome (high blood pressure, blood sugar handling issues, high cholesterol) by 36 percent.

Headaches

Migraine sufferers often eliminate diet soda from their diets as aspartame can be a trigger.

Rapid Tooth Decay

Citric acid weakens and corrodes tooth enamel over time.

Gentle Dentistry journal found the same level of tooth decay in the mouths of cocaine users, meth users, and diet soda drinkers. Ew.

Rapid Intoxication

The body can process artificial sweeteners faster than real sugar, and this might open up the bloodstream to faster absorption of alcohol in mixed drinks as well.

Osteoporosis in Women

While women are more susceptible to osteoporosis than men to begin with, soda (regular and diet alike) compounds the situation. Studies show lower bone mineral density in the hips of soda drinkers than women who do not drink soda.

Vascular Disease

Just one diet soda per day can increase your risk of stroke, heart attack or vascular death.

Want an alternative option? Good ol’ water.

Since the body is made up of mostly water, drinking water is one of the best things you can do for yourself. If you like the fizziness of soda, try sparkling or mineral water or kombucha (fermented drink sold in the healthy food refrigerator section at most grocery and specialty stores). Also, it will be easier on your pocketbook. Let’s say you drink a 12 pack of diet soda per week (1-2 cans per day). If the average cost of a 12 pack is $5, you’ll be saving around $20 per month, and $240 per year. Think of all the things you could buy with that, and it wouldn’t involve medically related purchases due to the risks of consuming diet soda.

While my title for this blog (The Word “Die” Is in “Diet Soda” for a Reason) might be a tad dramatic, it clearly isn’t doing anything good for you. So go on a diet soda diet. Don’t put it in your cart at the grocery store, and you won’t be tempted to drink it at home. In fact, don’t even go down the soda aisle at all. Don’t bring cash when you pass the vending machine at work. Don’t look at the soda fountain machines when you’re out to eat--sit with your back to them.

Start small. Many people who are habitual soda drinkers can’t quite cold turkey. If you drink multiple diet soda beverages per day, cut it down to just one per day for a week or two. Then maybe one every other day. Then try it as just a treat for getting through the work week, or month. Soon you will find that you don’t “need” soda to help you “get by.” You might even start craving water. And if this one small change starts to make you feel better, think of how making other small changes to your diet (and lifestyle) might have an impact.

Also, this is hard. The diet soda companies make it hard on purpose. Cutting out sugar from your diet is a necessary step toward health. It lurks in more than just diet soda though! Thinking about cutting back on diet soda but not sure where to start? Book your free Health Discovery Session and let’s make it doable.

Stress Part 2: The Break Down

Mon, 27 Apr 2020 19:16:15 GMT

Chronic Stress - The Break Down

Did you see what I did there with the title? Clever, but also serious. Chronic stress plays a pivotal role on the mind and body, and also the mind-body connection. Cortisol, the stress hormone, can give an individual a much needed burst of energy in a given situation, but if not properly managed, long-term it can wear down the brain and even destroy cells.

Anabolic - Good Stress

In an anabolic state, the immune system is rebuilding, repairing, literally re-constructing tissues. This is like renovating a house by painting, landscaping and replacing a leaky roof. When you are anabolic, your body is in a state of constant regeneration, repairing blood vessels and heart tissue, rebuilding old bone and even destroying cancerous cells.

Catabolic - "Bad Stress"

The catabolic state is the breakdown state. The word catabolic comes from the Greek word for cataclysm, or disaster. It is a well-chosen term since too much time spent in a catabolic state has disastrous effects on your health. This breakdown or destruction phase occurs when your body is operating under stressful conditions and isn’t able to repair itself adequately. Under catabolic conditions, we breakdown our own muscle, organs and bone. This breakdown ultimately leads to degenerative diseases.

It's About Balance

We maintain a strong immune system when our bodies spend more time in repairing than breaking down. A healthy immune system prevents the development of many chronic degenerative diseases:

We have cancer cells that grow in us each day and it’s our immune system’s job to destroy those cells so that tumors don’t develop.
Our blood vessels and heart require constant renewal to prevent the plaquing that causes cardiovascular disease.
Our bodies are constantly breaking down and repairing bone and joint tissue--if this breakdown process is blocked, osteoporosis and arthritis occur.

Prolonged immune system stress can lead the body to attack itself resulting in autoimmune diseases such as lupus, multiple sclerosis and rheumatoid arthritis.

The Mind Matters Too

In addition to physical side effects, chronic stress can impair cognitive function and affect emotional state as well. There is a visible change in brain structure when an individual experiences stress. If this stress goes unchecked, it can impact the hippocampus, amygdala and prefrontal cortex--the areas of the brain responsible for learning and memory [1]. These parts of the brain are also responsible for regulating the HPA axis. With prolonged stress, the body is susceptible to HPA-D, which is a leading contributor for many health concerns. Stay tuned for my next blog in this series for more detailed information on this.

Your health status, whether you are predominantly in a repair state or breakdown state, can be measured by a variety of lab tests. This information allows you to address chronic degenerative diseases in their earliest stages, long before a pathological condition has developed.

People experience stress in one (or a combination) of three ways: emotional, dietary, pain/hidden inflammation. You might be experiencing chronic stress and not even be aware of how it is affecting your body and mind. Symptoms of stress include:

Easily agitated, frustrated, moody, poor judgment
Feeling overwhelmed, constantly worrying
Difficulty relaxing, racing thoughts, inability to focus
Low self-esteem, loneliness, depression
Fatigue, insomnia
Headaches
Gastrointestinal issues (diarrhea, constipation, nausea)
Chest pain
Loss of libido

Does this sound like you on repeat? I GET IT! And I know how to help you so your body can start healing. Sign up for a FREE Health Discovery Session and we’ll get you started on a path toward better health and reduced stress today.

Source:

https://blog.bioticsresearch.com/stress-the-mind-body-connection-part-1

Essential Nutrients for Fighting the Cold and Flu

Mon, 30 Mar 2020 23:21:50 GMT

Strengthen your own immune system and give your body the natural ability to fight any bacteria, virus, or microbe.

You see the signs at every pharmacy, and the doctor asks every time you check in: “Have you had your flu shot?” Though November and December are prime months for flu season, you can really catch the flu at any time, so better be prepared, right? Well, there are a number of reasons why one should reconsider getting a flu shot.

Flu shots contain mercury. Mercury is one of the most hazardous neurotoxins because it destroys brain tissue. Easily destroys brain tissue. A common urban myth is that the mercury has been taken out of vaccines. This is not true. Several of the flu vaccines contain a neurotoxic ingredient called thimerosal. This is a fancy term for mercury.

The purpose of the flu shot is to assist the body’s ability to fight specific strains of flu. However, the problem here is that every year, the influenza viruses in the seasonal flu vaccine are selected through calculations about what flu viruses are most likely to cause illness in the coming season. The FDA, acting in concert with the CDC, decides which influenza vaccine strains should be sold in the U.S. Do you know how the flu strain is picked to put into the vaccine every year? The “experts” guess.

Instead of getting a flu shot, which is both ambiguous and dangerous in what it has to offer, why not strengthen your own immune system and give your body the natural ability to fight any bacteria, virus, or microbe?

Most folks who contract the flu already have a subclinical deficiency of a nutrient, which means that the body cannot function at optimal performance. Add emotional stress, weather changes, and/or daylight changes to the borderline deficiency and we have the recipe for a body functioning at a lower performance level. The result is that bacteria and viruses gain temporary control--we call that the cold or the flu.

Two major nutrient deficiencies that I test for in my clinic are zinc and vitamin D because both of these nutrients play a critical role in warding off colds and flus.

Zinc is crucial for a healthy immune system and is a co-factor in over 200 enzyme systems. We need zinc to make proper amounts of hydrochloric acid HCL (see my blog Got Heartburn?). Zinc is also necessary for so many other functions:

Improves of cardiovascular function
Supports female and male reproductive health
Increases wound healing
Produces healthy skin cells
Stimulates GI cell repair
Reduces inflammation
Creates healthy cell membranes
Metabolizes essential fatty acids (Omega 3/6)
Produces white blood cells

Zinc has a direct link to our body’s T-cells. If the body has a proper level of zinc, helper T-cells orchestrate an immune response and play important roles in all arms of immunity. Killer T-cells hunt down and destroy cells that are infected with germs or cells that have become cancerous. However, low zinc produces a direct and rapid decline in T-cell function in both helper and killer. Four out of five people I test in my office for zinc deficiency have suboptimal levels. Unfortunately, our soil and water is devoid of minerals and, therefore, so are we.

Vitamin D is another crucial nutrient that aids in building a healthy immune system, and almost everyone is deficient in it. Vitamin D, which is more like a hormone than a vitamin, is responsible for the regulation of over 2,000 genes in our body. Like zinc, Vitamin D has many roles in the body:

Maintains blood sugar
Supports a healthy gut
Reduces inflammation
Activates the immune system against microbes
Alkalizes pH
Maintains healthy bone mass

Vitamin D is a fat soluble vitamin along with Vitamins A, E, and K. Vitamin D should be taken with fat at your largest meal of the day.

Studies show that Vitamin D helps the body make more glutathione in both the liver and the brain. Glutathione is the body’s master antioxidant and without it we are not able to detox metals, toxins, or chemicals. In scientific studies, when subjects were given Vitamin D, glutathione production was increased, however, those who had a zinc deficiency had the lowest increase [1]. Glutathione, the master antioxidant, outweighs the importance of any antioxidant you can take by mouth. It affects every system in the body, especially the immune system, the nervous system, the GI system and the lungs. Glutathione cannot be taken as a supplement; it must be made in the body.

Another vitamin worth mentioning when talking about the flu is vitamin C. Most people know that vitamin C is great for combating the common cold, unfortunately many people lack the enzyme that is required for the last step of Vitamin C synthesis. The body will make-do by recycling the oxidized version of vitamin C, but in order to complete synthesis, glutathione must be present.

Additionally, most people get their vitamin C from fruit or juice (i.e. consume more sugar), which places the uptake of vitamin C in direct competition with the uptake of sugar by the cell. This is due to what is known as the Glucose Ascorbate Antagonism (GAA) theory. The GAA was aptly named in the 1970’s when Dr. John Ely discovered that glucose and vitamin C (ascorbate) have a very similar chemical makeup. When glucose levels are elevated, they compete with, and effectively restrict, vitamin C from entering the cells. Blood glucose levels become elevated by eating sugar, or if the body is insulin resistant and diabetic. Both glucose and vitamin C depend upon the pancreatic hormone insulin and its signaling effects in order to get into the cells. This means that the greater the amount of circulating blood sugar, the less vitamin C will enter the cells. This is one of the many ways that sugar dampens our immune system and why we face more colds and flu during the highest sugar-consumption season of the year: Halloween through Valentine’s Day.

The most effective way to combat disease and illness is not necessarily through a flu shot. You need to develop a wellness program that includes a whole food diet and a professional grade supplement regime year round to help support optimum nutrition. Exercise, even moderate, is also key--get and keeps everything moving! Make your body its own best defense, without pumping a bunch of “guesswork” vaccines into it.

The nutrients mentioned above are crucial to our wellbeing. For more information, contact me through my website or purchase some of these amazing nutrients in my Shop

1. https://www.ncbi.nlm.nih.gov/pubmed/23770363

Anxiety and Your Gut

Mon, 30 Mar 2020 18:21:28 GMT

Not to Stress You Out but......

Most of us know that when you’re hungry, you don’t have as much energy, and simple cognitive or physical tasks can seem difficult. But this connection runs far deeper than just communicating hunger and lack of energy. You know that funny feeling in your gut when you start to get nervous about something? Or how you might feel “sick to your stomach” about a big presentation coming up at work? Stress can directly impact the health of your gastrointestinal tract, which can lead to a whole host of other issues throughout your body.

Anxiety is perceived emotional stress. All stress, big or small, has an effect on the body. Some stress is very temporary, like being late for a meeting. The body understands how to handle temporary stress properly. Other stress, like divorce or the death of a loved one, can cause long-lasting effects that the body is not necessarily equipped to control. An article from Harvard Health Publishing at Harvard Medical School put it this way: “Stress (or depression or other psychological factors) can affect movement and contractions of the GI tract, make inflammation worse, or perhaps make you more susceptible to infection” [1]. The more you worry about something, the greater these symptoms are compounded.

Emotional stress can play all kinds of tricks on the body—many starting in the GI tract. Symptoms can include heartburn, abdominal cramps, loose stool, or constipation. What’s even more interesting? The connection between your stress and your GI tract is actually a conversation, not just a one-way message. If you are experiencing gut issues, that can lead to more stress, just as stress can lead to gut issues. It is an intimate and cyclical system.

The science behind it:

When the body is stressed, higher amounts of cortisol are released. Cortisol is a steroid hormone produced in the adrenal glands. The more stress, the harder the adrenals work to keep up. With continued over-working of the adrenal system, the resilience of the body’s cells, tissues and organs begins to break down. Because of this, the body’s longer-term capacity to respond to these changes (metabolic reserve) becomes hindered [2]. All of this leads to an overactive adrenal system, which can turn into HPA-D, formerly known as adrenal fatigue . HPA-D is often a precursor to and a symptom of many different issues, including gastrointestinal disorders. In short, chronic emotional stress can manifest physical conditions.

So what can you do about it?

Just relax. Easier said than done, right? However, this is the main idea. If you want to feel healthy again, you will have to make some changes in your lifestyle and nutrition. Whether it’s meditating for ten minutes a day, keeping a strict bedtime, or cutting out gluten from your diet, there are small things you can do that will make a difference.

If you’re sick of feeling sick to your stomach, try seeking out a functional nutritionist. Everybody is different, and should be treated individually—that is the basis of functional medicine. Whatever is causing your stress is important. We’ll look at all the areas of your life, and help you reduce stress, heal your HPA-D or your gut, and live balanced.

The key to controlling the HPA axis is diet, exercise and lifestyle habits. If you are experiencing any of the issues above, PLEASE reach out to me. Book your free Health Discovery Session and we’ll get you started on a path toward better health today

https://www.health.harvard.edu/diseases-and-conditions/the-gut-brain-connection

https://kresserinstitute.com/adrenal-fatigue-hpa-axis-dysregulation/

Stress Part 1: Good, Bad, and How to Deal

Sun, 29 Mar 2020 15:14:33 GMT

The real effects of chronic stress, and what you can do about it.

Have you ever met a person who has never experienced stress? Don’t think too hard, the answer is no. Everyone has experienced stress in their life in some form or another. It is found in big life changing events such as a death in the family or a physical injury, or in everyday occurrences such as being late for work or an important meeting.

The body is really good at handling stressful situations. Its normal response is to produce a hormone called cortisol. Depending on the level of stress, the body will send out more or less cortisol in order to create a flight or fight response. Stress can be both good and bad for the body.

Good stress, or acute stress, is short-lived and can provide many benefits:

Increased energy - Under acute stress, the HPA axis is activated which releases glucocorticoids, replenishing energy and assisting in cardiovascular function (gotta run faster if that bear is chasing you!).
Strengthens the immune system - Bouts of acute stress can enhance the immune response over time.
Increase stress immunity - With healthy stress-relieving practices (keep reading!), you can create a better physical and emotional response to stressful situations.

Bad stress is chronic stress due to emotional, dietary or pain/hidden inflammation issues. If the body is under chronic stress, bad things can happen:

Increased blood pressure.
Weakened immune system , making the body vulnerable to illness.
Skin problems -- ever experience an acne explosion when you’re stressed? Well, it’s true! They go hand in hand, especially for men.
Can lead to depression and/or anxiety due to an inability to cope with long-term stress.

Tips for Dealing with Stress:

Know your stressors - Write them down! Once you actively think about and acknowledge the causes of your stress, you can begin to plan for them and maybe even avoid them altogether.
Change what you are able - Some stressors are inevitable and unavoidable. You have to accept that you have no control over the actual event, but you might be able to control the parameters of it--how, where, and when. You have to have dinner with your mother-in-law so she can see the grandkids, but maybe you spend the time cooking a super fancy meal while she plays with them in their bedrooms.
Practice saying “No” - A lot of stress is caused because we feel the need to over complicate our social calendars. This is especially true around holidays. You are human and you CANNOT do everything. Your health is what truly matters, so get good at saying “no” and enjoy the time to yourself.
Be social - Wait, what? Didn’t I just say to not be social? Happy medium here, folks. Don’t fill every evening with activities, but don’t go 180 the other way and become a recluse either. It’s good to be in community with others--it actually helps your body release hormones that fight excessive levels of cortisol.
Get up and move - Physical activity, even just going for a walk, can be a great stress-reliever. It gets your body moving and removes you physically, mentally and emotionally from stress, giving you a health break on many levels.
Be thankful - Focus on the good things in your life. It’s so easy to get bogged down in the hard and yucky things, especially when there’s a lot of that going around. If you take a moment every day and find at least one thing you are thankful for or something that is going right in your life, you can actually feel the change in your mood.

This blog gave you some general information and is a bit on the light and fluffy side, but a great place to start. Stay tuned for the next few blogs in this series as we dig into stress and the effects it has on the body/mind if not properly managed.

Stress showing up everywhere in your life? Let’s chat—schedule your free Health Discovery Session .

HPA-D vs Adrenal Fatigue

Mon, 23 Mar 2020 21:18:25 GMT

You’ve likely heard of adrenal fatigue, and if you’ve heard of HPA-D you’re keeping up with the Joneses.

What you probably don’t know, however, is that adrenal fatigue is not really a thing anymore, and many people think HPA-D is the new name for adrenal fatigue, but that’s incorrect, too. Let’s get a few terms straighten out.

Adrenal Fatigue: a catchall term blaming the reason for just about any symptom you can think of on the adrenals under-producing the stress hormone called cortisol.

HPA (hypothalamic-pituitary-adrenal axis): a body system circulating messages from the hypothalamic part of the brain to the pituitary gland in the brain to the adrenal glands on top of the kidneys. The HPA axis is responsible for regulating many body processes including the immune system, digestion, energy, mood and emotions, and sexuality.

HPA-D (hypothalamic-pituitary-adrenal axis dysregulation): the chronic activation of the body’s stress-response system due to pain/hidden inflammation, dietary stress or emotional stress. If the HPA axis is constantly in overdrive, the body’s cells, tissues and organ systems become resilient to changes in physiological needs (stress) and the metabolic reserve is depleted.

HPA-D is often confused with adrenal fatigue, but they are not the same. The term adrenal fatigue seems more tangible and it’s easier for our brains to process, but HPA-D is a lot more involved than just the adrenals being overworked. In truth, if you call it “adrenal fatigue” you’re incorrectly placing all the blame on one small part of the system instead of the whole. HPA-D correctly accuses the brain for not doing its part in regulating body processes.

Chris Kresser, a leader in functional medicine, provides some helpful facts to clear up the confusion between adrenal fatigue and HPA-D [1]:

Many (if not most) people with so-called “adrenal fatigue” don’t have low cortisol levels. Their free cortisol, when measured in saliva, may be low, but their total cortisol production (including cortisol breakdown products measured in urine) is often normal or even high.

Even when cortisol is low, it is rarely because the adrenals are “fatigued” and unable to produce it. Cortisol production is governed primarily by the brain, central nervous system, and tissue-specific regulatory mechanisms, not the adrenal glands themselves. The vast majority of people with low cortisol have normally functioning adrenal glands; the problem is further “upstream,” in the brain and CNS.

The adrenal fatigue concept is not supported by peer-reviewed, scientific evidence, nor does it align with our current understanding of HPA axis physiology. If you search for “adrenal fatigue” in PubMed, you’ll find only 12 results—and one of them is a systematic review published in 2016 called “Adrenal Fatigue Does Not Exist”! In contrast, if you search for “hypothalamic pituitary adrenal axis” in PubMed, you’ll see more than 19,000 search results, featuring studies linking changes in the HPA axis to everything from Alzheimer’s to obesity.

As mentioned above, prolonged activation of the HPA axis can cause resilience to changes in the body’s physiological needs (stress), and the metabolic reserve will become drained. To unpack these concepts: if we are under a lot of stress, resilience can drop, BUT, if you have a good metabolic reserve, you can manage occasional bouts of stress and recover fairly well. However, if you are constantly battling stress (due to pain/hidden inflammation, dietary stress or emotional stress), that metabolic reserve is going to drain quickly until it’s gone. That’s when the body is thrown into dysregulation.

I like Chris Kresser's banking analogy to explain this [2]:

If you have a good balance between making withdrawals and making deposits and you’ve got a lot of deposits in a big bank account, you can withstand a period where you’re making more withdrawals because you’ve got that reserve there to back you up. But if you’re constantly making withdrawals over a long period of time and you’re not replenishing with deposits, then over time that account is going to be overdrawn.

HPA-D has been linked with many diseases including, but not limited to, the following [2]:

depression
obsessive–compulsive disorder
alcoholism
diabetes
obesity
PTSD
hyperthyroidism
hypothyroidism
chronic fatigue syndrome
fibromyalgia
premenstrual tension syndrome
rheumatoid arthritis
asthma
eczema

That’s a pretty big deal.

The key to controlling the HPA axis is diet, exercise and lifestyle habits. If you are experiencing any of the issues above, PLEASE reach out to me. Sign up for a FREE Health Discovery Session and we’ll get you started on a path toward better health today

Want to read a real live person who struggled with HPA-D and overcame it? Check out Jenny’s story

https://kresserinstitute.com/adrenal-fatigue-hpa-axis-dysregulation/

https://chriskresser.com/myth-of-adrenal-fatigue/

How Healing Your Gut Can Help Autoimmune Disease

Wed, 18 Mar 2020 02:11:34 GMT

If you are experiencing symptoms of autoimmune disease (fatigue, unexplained hair loss, skin rashes, digestive issues, unexplained weight gain or weight loss, achy and feverish, etc) healing your gut would be a great place to start.

Nutrition is a hot topic these days and with just cause. Nutrition is more than just the food that you eat, it is also the body's ability to digest and absorb that food in order to derive the nutrients it needs to build and grow. We are all born with or without the ability to digest certain foods because of the health of our parents and grandparents before us. It’s called epigenetics--the modification of how a gene expresses itself. The DNA makeup received from our fore-parents is the same, but the genes might act a little differently for you than they did for your great-great-grandparent based on lifestyle factors, nutrition, and what toxins those before you were exposed to over their lifetime before you were created.

Because of your own body’s particular epigenetic code, what you eat plays a crucial role in the management of chronic disease, including many autoimmune diseases. Even the most perfect diet is seen as toxic if the integrity of your digestive tract is compromised.

Hippocrates said, “All disease begins in the gut.” From my clinical experience, I would have to agree. The gut is not only responsible for digestion and absorption of food, but our intestines also play a major role in our immunity.

If the absorptive surface of the gastrointestinal tract was taken and laid out flat, it would span the size of a tennis court, but it doesn’t end there. The gastrointestinal system is covered with a protective thick band of beneficial bacteria, virus, fungus, and other organisms. Microorganisms are inhabitants of our body, and they outnumber our own cells ten to one. We carry two to six pounds of bacteria in our gut.

These very microbes play a vital role in our health because they are our immunity, digestion and absorption, and neurotransmitter synthesis. It is estimated that 85 percent of our immune system is housed in our intestines. The beneficial bacteria of the gastrointestinal tract produce antibacterial, antifungal, and antiviral substances and protect us from illness. Moreover our gut bacteria have ongoing communication with the rest of our immune system, and it is the microorganisms in our intestine that keep it in balance.

A gut ecosystem should consist of 85 percent beneficial microbes and 15 percent opportunistic or bad. This gut flora also serves as a protective barrier for what can leave the gut--nothing is able to get through the gut wall unless it is accompanied by an enzymatic escort, which packages it up and takes it through the intestinal wall out into the bloodstream. When beneficial gut flora is damaged (by a round of antibiotics, pharmaceutical grade drugs, over consumption of processed foods, or pesticides), bad gut flora can overgrow leaving the gut wall unprotected, striped and bare with the potential to dissolve. Thus the wall of the intestine becomes permeable—a condition known as “leaky gut” or intestinal permeability. This leaves the door open for an autoimmune disease to sneak in and take up residence.

Many food particles look similar to our own body tissue in their molecular structure (known as a molecular mimicry), specifically foods with a protein component like wheat (gluten and gliadin). While I'm a proponent of removing inflammatory foods like gluten from a person’s diet while they heal, it is not the end all be all: healing and sealing the gut and re-inoculating the intestinal tract with good gut flora is.

How to Heal Your Gut

Healing and re-inoculation of the gut is possible, and there is a method to it, starting with what you eat and what you absorb or digest. Your diet would consist of namely homemade bone broth (to heal and seal your gut lining) and probiotics in the form of fermented foods. While probiotics purchased in capsule form can be a great supplement, the best place to get your probiotic is from your diet—it is more economical, and fermented foods contain 100 times more probiotic than a supplement.

Fermented foods need to be introduced slowly. As mentioned above, good gut flora's job is to keep invaders out, and bad bacteria is seen as an invader. When the opportunistic gut flora starts to die off, part of its survival is to emit a gaseous toxic substance. These toxins are what cause health issues. If you have never eaten fermented foods before, you need to start very slowly and gradually, adding only teaspoons of the food into your diet at a time. If you experience “die off,” don’t stop, simply back off.

Eliminate Inflammatory Foods:

All grains and anything made out of them: wheat, rye, rice, oats, corn for example.
All starchy vegetables.
Sugar and anything that contains it.
All beans, including soy and garbanzo beans (chickpeas).
Lactose found in dairy products, and anything that contains it.

Consume Broth and Meat:

Bone broth (the real stuff, not bullion from the store that is artificial and nothing but a chemical). Find a grass-fed cow, bison, or free-range chicken farmer and get long bones and knuckles from them. Slow cook them in a crockpot for 24 to 72 hours. This is just like your mom or grandmother used to do when she made homemade soup from a soup bone. This broth is loaded with amino acids, gelatin, glucosamine, fats, vitamins, and minerals that are beneficial to the gut wall and will heal and seal your gut.
Meats from pasture-raised animals such as beef, chicken, and pork and line caught fish cooked in the bone broth.

If you are experiencing symptoms of autoimmune disease (fatigue, unexplained hair loss, skin rashes, digestive issues, unexplained weight gain or weight loss, achy and feverish, etc) healing your gut would be a great place to start. You can follow the guidelines laid out in this article, but if you really want to dig deeper and get a plan that is specific to your individual body’s needs, I offer FREE Health Discovery Session so that we can discuss your needs . Contact me today and we’ll get you on the path back to health.

References:

Alessio fasano m.d.. (n.d.). Retrieved from http://medschool.umaryland.edu/FACULTYRESEARCHPROFILE/viewprofile.aspx?id=1891

Campbell-McBride, N (2012). Put Your Heart in Your Mouth. United Kingdom: Mediform Publishing.

NIH human microbiome project defines normal bacterial makeup of the body. (2012, June 13). Retrieved from www.nih.gov/news/health/jun2012/nhgri-13.htm.

The human gastrointestinal (gi) tract. (2012, October 20). Retrieved from http://users.rcn.com/jkimball.ma.ultranet/BiologyPages/G/GITract.html.

https://www.nih.gov/news-events/news-releases/nih-human-microbiome-project-defines-normal-bacterial-makeup-body

Coronavirus Part 3: Build Your Immune System

Sun, 15 Mar 2020 20:22:36 GMT

If you’ve been following along, we’ve been talking about being safe and being smart throughout the coronavirus pandemic.

Part of that means being good to your body and supporting your immune system in any way you can. Try to reduce your stress, get enough sleep, exercise, and take your supplements.

Botanicals

Stephen Harrod Buhner, one of the foremost herbalists in the world, recommends the following recipe to strengthen the immune system against viruses:

Three parts Cordyceps - Boosts immune function, protects cilia of the lung, modulates cytokine response, and increases T-cell count.
Two parts Angelica sinensis - Modulates the cytokine response and lowers Transforming Growth Factor-beta (TGF-beta) levels, which can be high in a viral infection.
One part Rhodiola - Improves immune function and protects the lung cells from hypoxia (one of the emergency warning signs of coronavirus).
One part Astragalus - Boosts immune function and lowers TGF-beta levels.
Take one teaspoon of the above three times daily for protection, and one teaspoon six times daily if you’re feeling symptomatic [1].

Antivirals

PREVENTATIVE:

Ginger is a potent antiviral that prevents adhesion of viruses to the upper respiratory mucosa, but you have to take a lot of it for it to be effective. The following is a recipe for making very potent fresh ginger juice or tea:

Juice one to two pounds of fresh ginger using a juicer.
Put two to four ounces of that ginger juice in a mug. Add juice of one half lemon, one tablespoon honey, 1/8 teaspoon of cayenne pepper, and six ounces hot water.
Drink two to six cups a day, sipping slowly throughout the day. Warning: it does not taste good. It’s pretty intense, but it can be remarkably effective.

REACTIVE:

A recipe of herbs to take if you are feeling symptomatic

Two parts Shuang-Huang-Lian - Was found to help a lot in China with the previous SARS outbreak and is now being tested in clinical trials there for COVID-19. It blocks viral attachment and modulates cytokine response.
One part Lonicera japonica - A strong antiviral for COVID-19.
One part Scutellaria baicalensis - Blocks viral attachment, modulates cytokine response, and protects the spleen and the lymph nodes.

Take one teaspoon, three times daily. It’s best to take in combination with some of the immune-boosting herbs previously mentioned.

Vitamins and Minerals

Whole Raw Vitamin C – A potent antioxidant and co-factor for a family of bio-synthetic and gene regulatory enzymes. Vitamin C supports various cellular functions of both the innate and adaptive immune system. Deficiency results in impaired immunity and higher susceptibility to infections.

Do not use synthetic vitamin C like Ascorbic Acid. The body does not know how to fully utilize synthetics.

Zinc and Selenium

A deficiency in zinc or selenium means the white blood cells cannot perform at their capacity.

Vitamin D - Any cold and flu prevention program would be lacking if we didn't add vitamin D
Biocidin Throat Spray and Olivirex and Biocidin (if needed). The herbs in Biocidin help support the body’s own defenses. In a recent study, one dose of the Biocidin Throat Spray was found to increase SIgA (secretory immunoglobulin A) by 66% in 30 minutes [2].
Elderberry - Effective in strengthening the immune system in the case of viruses.
Colloidal Silver – Has broad-spectrum effects and supports the immune system. It also helps the body maintain a healthy barrier against the intrusion of unwanted organisms [3]. I recommend silver that is permanently distributed into the structure of water and leave it for 24 hours so it does not build up. (It will not turn you blue.)

You can order any of these through my wellevate store . Some products have many (not all) of these in combinations. I have placed these as favorites in my store so you will see them once you create and log into your account through my wellvate store account . Wellevate is a trusted source you can read about why in my “Need to Know Basis: Supplements” Blog post . Creating an account is free and shipping is free with a purchase of $49 and over.

Our office also carries a kit called "Not Gonna Get It" that I've used for years with immune compromised patients. It includes 6 professional grade supplements and will last approximately 45 days as a preventative to strengthen your immune system and 2 weeks if you should contract a virus or flu bug.

You can order it by emailing us at supplements.en@gmail.com. We will invoice you and drop ship it to your home.

Here's what one of our patients has to say about this immune support kit:

"My family & I have used this 'kit' for the past 2 years, and when used correctly, all symptoms are usually gone within 4-5 days! My 2 daughters (both in college) have a kit where they live, and I have 2 in my house at all times. Nothing else has ever worked like this!!!" Vicki R

For more information on the coronavirus, or to sign up for daily email updates on the virus, visit the Centers for Disease Control and Prevention’s website: https://www.cdc.gov/coronavirus/2019-ncov/about/index.html

Sources:

https://www.stephenharrodbuhner.com/wp-content/uploads/2020/03/coronavirus.txt.pdf

https://www.scitechnol.com/peer-review/the-effects-of-a-botanical-blend-on-postexercise-mucosal-antimicrobial-proteins-ur2t.php?article_id=8249&inf_contact_key=bfe8c220eb18f4061c79c2467ce1b0b6680f8914173f9191b1c0223e68310bb1

https://www.designsforhealth.com/binaries/content/assets/designs-for-health/library/patient-education/silvercillin-liquid-patiented.pdf

Coronavirus Part 2: Prevention

Sat, 14 Mar 2020 18:47:34 GMT

Help Stop the Spread of the Coronavirus

It might seem like common sense, but it never hurts to hear it one more time. Anything that can help you might make the difference in the long run.

Wash your hands. Do not skip this step. This is one of the most important things you can do to prevent yourself from acquiring this virus.

Lather with soap and wash for at least 15 -20 seconds every hour if you are in a public area. Only 70% of people wash their hands after using the toilet in the airport. And only half of those wash their hands correctly by using both water and soap and washing for at least 15 seconds [1].
If you need a handwashing timer, the CDC recommends humming “Happy Birthday” from beginning to end twice.
You must use friction to remove germs when washing. This is the same if you use hand sanitizer – two times through “Happy Birthday” rubbing your hands together.

Avoid travel and attending large crowd group activities. If you must travel wear a mask.
Stay home if you are sick.
Cover your coughs and sneezes. Immediately wash your hands (as directed above) after sneezing or coughing.
Clean and disinfect frequently touched surfaces DAILY (tables, doorknobs, light switches, counter tops, handles, desks, phones, keyboards, toilets, faucets, and sinks).
Put your body first and support your immune system:

Stress management - Stress weakens the immune system. In my previous blog (Coronavirus Part 1) I said not to be paranoid. Basically, don’t panic. Easier said than done with a pandemic threat sniffing around the block. This fear can impact your immune system making it more susceptible to illness. But, in my previous blog, I also said to be smart and be safe. Put your body first.
Sleep – Set a bedtime and stick to it.
Physical Activity – Get moving. Now that it’s starting to get “nice” outside, skip the gym (and the crowds/germs there) and get outside. Bundle up if necessary.
Maintain or develop a healthy diet - Consume foods that support the immune system, take supplements and herbs, and make sure you’re getting your vitamins and minerals.

Wear a mask if you are going in public. Studies show that cough droplet ballistics and the latest research findings on the biology of transmission of the SARS-CoV2 virus (which causes COVID-19) that any physical barrier, as provided even by make-shift masks, may substantially reduce the spread of COVID 19.

Hang in there until my next blog (Coronavirus Part 3: Build Your Immune System) for suggestions on specific supplements, herbs, minerals and vitamins that will help support your immune system and give you that extra boost that could make all the difference in warding off the coronavirus.

For more information, or to sign up for daily email updates on the virus, visit the Centers for Disease Control and Prevention’s website: https://www.cdc.gov/coronavirus/2019-ncov/about/prevention.html

If you are experiencing health issues, you could really benefit from information on how to strengthen your immune system. Functional nutrition is great when it comes to helping the body overcome immune system challenges. Sign up for a 45-minute session with me for $150 where you'll get to talk with a real person about your real health issues.

Sources:

https://www.eurekalert.org/pub_releases/2020-02/miot-sts021020.php

Coronavirus Part 1: Spread, Risk and Symptoms

Sat, 14 Mar 2020 18:46:46 GMT

Everywhere you look, everyone you speak with, and everything you read is all about coronavirus, COVID-19 or SARS-CoV2.

Stories, updates and “information” about coronavirus are currently spreading as rapidly as the virus itself. Everywhere you look, everyone you speak with, and everything you read is all about coronavirus, COVID-19 or SARS-CoV2. The number of infected is rising at a dramatic rate, as is the mortality rate. If you’ve been paying attention at all in the last few days, weeks, months, it’s getting really serious, folks.

One of the things that makes this virus so scary is that it’s brand new (you might have heard the term “novel” thrown around). Experts suspect the incidence of coronavirus infection is already significantly higher than we know about, simply because the testing is not widely available. We don’t know enough about it yet--no one does. And it is human nature to be afraid of the unknown.

How Does Coronavirus Spread?

Many viruses hit hard in the winter months, when temperatures are cooler. Moisture in the air is made up of tiny water droplets. When a person coughs or sneezes, or even speaks, respiratory droplets can latch on to water droplets. These fluid droplets can travel feet through the air (three to six feet).

When it’s cold out, those water droplets, and the illnesses attached to them, tend to linger. When it’s warm, however, the droplets evaporate quickly and the spread of illness is typically less. This is one of the reasons we think seasonal influenza is not as prominent in the summer as it is during winter and fall.

The good news: some speculate the spread of the Coronavirus will decrease as warmer weather hits.

Who Is at Risk for Coronavirus?

The answer is, it depends. Many factors go into the spread of a virus including age and immune status (healthy vs unhealthy). Those with underlying health conditions such as heart or lung disease and diabetes are also considered high risk. So far the coronavirus seems to be very mild in children through young adults. The mortality seems to be quite high in populations 60+ years old.

The Odds of Getting Infected by Coronavirus

The risk of infectiousness is similar to a bad flu. Epidemiologists use R naught value or R zero to describe how many people are likely to be infected from one person carrying or infected by the virus. For seasonal influenza, about 1.3 people are infected for every person who has the flu. The R0 for coronavirus is difficult to determine because the initial reporting from China was spotty and there was concern with the testing capacity, however, it is estimated that the R0 is around 2.2 infected for every person who has the virus.

What are the Symptoms of Coronavirus?

Symptoms may appear 2-14 days after exposure:

Fever
Cough
Shortness of breath
Emergence warning signs:
Difficulty breathing or shortness of breath
Persistent pain or pressure in the chest
New confusion or inability to arouse
Bluish lips of face

IF YOU DEVELOP THE ABOVE EMERGENCY WARNING SIGNS, SEEK MEDICAL ATTENTION IMMEDIATELY.

Basically, this is a sneaky virus that seems like a cold and is spreading through the global population very quickly. It is important to be informed and aware, but also not to be paranoid. Be safe and smart. Learn how to prevent coronavirus infection by reading the second blog in this series Coronavirus Part 2: Prevention .

For more information, or to sign up for daily email updates on the virus, visit the Centers for Disease Control and Prevention’s website: https://www.cdc.gov/coronavirus/2019-ncov/about/index.html

10 Rules of Nutrition

Sat, 14 Mar 2020 18:31:12 GMT

Nutrition for Optimal Health

1. Drink at least six 8 ounce glasses of water each day.

You need water to keep your cells hydrated and protected, and to eliminate waste. Adequate hydration will improve a number of health problems including sinusitis, constipation, inflammation, allergies, fatigue, joint pain, headaches, weight issues and many other afflictions.

2. Half of the food you eat (by volume) should be vegetables.

They provide you with many health benefits:
Eating vegetables can reduce the instance of cancer and heart disease, increase your energy and mental clarity, reduce the problems caused by bowel and liver toxicity, help reduce the symptoms of arthritis, skin problems, digestive problems, chronic pain, and many other health problems.
Vegetables are high in fiber, which slows absorption of fat and toxins. Eating fiber is a great way to lose weight.
Vegetables are also high in folic acid, which is necessary to produce serotonin (preventing depression and overeating), and it increases energy.
Vegetables nourish normal gut bacteria which in turn nourish the lining of the GI tract, produce vitamins, and inhibit yeast and other undesirable organisms. They also speed up bowel transit time, which reduces bowel toxicity and prevents irritation of the GI lining.

3. Avoid deep fried food, partially-hydrogenated oil, and hydrogenated oil.

Hydrogenation produces trans fats, which have been linked to a number of health problems such as cancer, heart disease, pain and inflammation, immune system problems, depression, fatigue, and skin problems.

4. Eat adequate HEALTHY fats.

Stress and sex hormones are made up of fat--cholesterol actually, LDL cholesterol. Every cell in the body needs healthy fats to be in order to be created and then maintained. Unsaturated fats decreases bad cholesterol, give our hair its shine, promote weight loss, reduce inflammation and lower the risk of heart disease [1]. They also make our food taste better and keep us fuller longer. Permissible fats include raw nuts (not roasted), virgin or extra virgin olive oil, lard, tallow, schmaltz and avocados.

5. Avoid refined sugar.

Natural sugars are found in fruit and dairy products, and they provide essential nutrients that keep the body healthy and help prevent disease. Refined sugar comes from sugar beets or sugar cane and is added to many processed foods (low-fat foods in particular--manufactures add more sugar so they have a similar taste but less calories) [2].

The way the body metabolizes natural sugar from fruit and milk differs from how it metabolizes refined sugar. Fruit and milk have sugar, yes, but they also have fiber, which slows down metabolism and expands in the gut to make you feel full. Refined sugar breaks down and is digested very quickly, causing insulin and blood sugar levels to surge. Because of this rapid process, you don’t feel full after you’re done eating, no matter how many calories you consumed [2]. During this process, refined sugar also increases adrenal hormone production and, in combination with increased insulin production, this can cause the following health problems:

Increased production of adrenal hormones causes the body to excrete essential minerals.
Sugar feeds yeast and other one-celled organisms found in the bowel, causing them to multiply. These organisms produce toxins, irritate the lining of the GI tract and take the place of normal, helpful bacteria.
Excess insulin creates more sugar cravings. More sugar is eaten, more insulin produced, etc. This stresses the pancreas and sets the stage for adult-onset diabetes.
Sugar consumption can make pain and inflammation worse.
Sugar can cause or aggravate allergies, sinusitis, asthma, irritable bowel, Candidiasis, migraine headaches, fatigue, depression, and even heart disease.

6. Avoid refined carbohydrates.

Refined carbohydrates are grains that have had fiber, vitamin E, B vitamins, bran and germ removed. They fill you up, but lack vitamins and minerals, the combination stressing your digestive and endocrine systems.

Read the labels on bread. Brown-colored bread labeled ʺwheat breadʺ isnʹt usually whole wheat. If the label says ʺenriched, white flourʺ on it, youʹre not getting a whole grain.
Use brown rice instead of white rice.
Eat whole oats instead of instant oatmeal.
Eat “whole grain” pasta noodles.
Try some of the more “exotic” grains available now, like amaranth and quinoa.

7. Avoid gluten and gluten containing foods.

Gluten is highly inflammatory, and inflammation is the basis of all health issues. One of the major proteins that makes up wheat gluten is gliadin. Gliadin triggers zonulin to open up the tight junctions of the gut causing leaky gut--a major gut health imbalance that impacts GI health, mood, immune system, hormones, fatigue, and our ability to maintain a healthy weight.

8. The importance of eating enough protein can not be overstated.

It's not just the total amount of protein you eat every day that matters, getting enough at each meal is also important. It is the simplest and easiest way to maintain a healthy weight and have a better looking body. Period. So fill up on protein: get 20-30 grams at each meal. This promotes fullness and preserves muscle mass [3]. Protein also raises insulin in the short-term, however, it should lead to long-term reductions in insulin resistance by helping you lose belly fat loss. High insulin means fat storage, and low Insulin means fat loss.

9. Avoid additives and chemicals (found in processed foods).

The FDA tests and approves single additives, but no one has any idea what combinations of additives do to us. The list of harmful additives is much too long to present here, but below are a few examples of chemicals found in packaged food:

Mono and diglycerides: Used to maintain softness in baked goods. These are on the FDA list of food additives to be studied for causing possible birth defects, cancer, and reproductive problems.
Brominated vegetable oil (BVO): Used as an emulsifier. The FDA has it on the suspect list. Bromates are highly toxic. They can cause death through kidney failure or nervous system problems. Between two and four ounces of a 2% solution can poison a child.
Red #40: Suspected carcinogen. Whenever you see a color followed by a number, avoid that food.
Sodium nitrite: Makes meat bright red and kills Clostridium Botulinum spores (botulism). Found in luncheon meats. Nitrites combine with natural stomach acid and chemicals in the food to form nitrosamines, which are powerful carcinogens.
Aspartame (sold as Equal and Nutrasweet): Possible link to brain cancer. May cause headaches, depression and anxiety attacks, or memory loss. It also raises the pH of urine and may be linked to kidney and bladder infections.
THBQ (Tertiarybutylhydroquinone): This chemical gives foods a long shelf-life, but food manufacturers had a hard time getting this approved. Death has occurred from ingestion of five grams (about 1/5 of an ounce). Eating one gram can cause nausea, vomiting, ringing in the ears, delirium, a sense of suffocation and collapse.

10. Eat slowly and chew your food thoroughly.

Most people eat too fast. Not chewing well stresses your digestive system and can lead to poor absorption of nutrients, digestive problems like gas and bloating, and promote the growth of harmful bacteria in the digestive tract. Ideally, chew your food until it is liquid. You will be satisfied with less food and you will have better digestion.

I wrote a FREE guide to the 4 Types of Sugar. Cutting sugar out of your diet is a necessary first step to better health. Download The 4 Types of Sugar Guide for FREE to take your first step on overcoming your health challenges and maintaining optimal health.

Struggling to stay consistent or see results? Let’s figure it out together in your free Health Discovery Session .

https://draxe.com/healthy-fats/

https://www.cancercenter.com/community/blog/2016/08/natural-vs-refined-sugars-what-is-the-difference

https://www.ncbi.nlm.nih.gov/pubmed/25926512

The Gallbladder: Small Organ, Big Responsibility

Sun, 08 Mar 2020 22:56:23 GMT

We Need Our Gallbladders! Read on to find out why

Does it seem like the human body is overloaded with an excess of organs? Tonsils, two kidneys, an appendix, a whole stomach, a whole colon, a spleen, wisdom teeth (okay, wisdom teeth not organs--but seriously, why do we have them?!). The body can function just fine with the removal of some or part of these organs. But what about the gallbladder?

According to an article in the NY Times, more than 600,000 cholecystectomies (gallbladder removal surgeries) are performed EVERY YEAR [1]. That number is crazy! Yes, some of them are necessary, but in Ute Mitchell’s case, it was just part of the “package deal” when undergoing liver surgery. Mitchell, a fellow nutritional therapist, needed a large part of her liver removed, so the doctors took her gallbladder, too. It wasn’t until after the surgery that she actually learned about the importance of the gallbladder and its very big responsibility in the digestion process.

After extensive research, Mitchell accurately and succinctly describes the function of the gallbladder, as well as what happens to this process after a cholecystectomy [2]:

The liver, our body’s powerhouse, produces bile, which is stored in the gallbladder until food enters the small intestine. The gallbladder receives a signal to release bile, which breaks down fats into fatty acids. Without the gallbladder, the liver continues to produce bile and it trickles into the small intestine at all times. In many humans this means that there won’t be enough bile to break down fats, [which] in turn leads to the excretion of these fats, usually as diarrhea.

Gallbladder removal decreases metabolic effects as well as increases the risk of many health issues including but not limited to [3]:

Nonalcoholic fatty liver disease
Cirrhosis (liver fibroides)
Small intestine carcinoid (tumors)

Once the gallbladder has been removed, a change in diet is necessary to avoid the aforementioned health concerns. Many major medical websites tend to recommend a low fat diet to patients, but this is NOT the way to go . Low fat diets have a tendency to slow bile excretion from the liver, which can lead to cysts in the liver and stones in the gallbladder.

Mitchell recommends the following diet for everyone who has undergone a cholecystectomy [2]:

1) Bile salts: Take them a few minutes before each meal. You do not have to pass on butter or coconut oil, just increase your dose of bile salts before a higher fat meal. You can purchase these through my Wellevate Shop -- free 2-day shipping with a purchase of $49 or more!

2) Liver Flush: Please check with your doctor before you do a flush. The liver flush by “The Liver Doctor” to be extremely helpful for my overall well-being, and my liver surgeon did not have any concerns about it.

3) Raw Vegetables: You don’t have to become a vegetarian, but increase your amount of raw veggies. Your gut and liver will thank you.

4) Milk Thistle and Dandelion Tea: These are great for the liver. And a healthy liver produces better bile.

5) Spicy Foods: Mustard, garlic, and horseradish – all of these are great for the liver and bile ducts.

6) Water: Need I say more? Water is the most abundant macronutrient in our bodies. Its many benefits cannot all be listed here. Just take my word it (and the word of every single other health or medical professional ever).

Mitchell made these changes to her diet and started seeing positive results almost immediately:

24 hours - diarrhea gone

A few days - stomach ache and heartburn gone

A few weeks - pain-free

The power of a good diet is incredible.

Want to avoid ever having the need for gallbladder surgery? Let’s chat! Book your free Health Discovery Session .

https://www.nytimes.com/1995/05/31/us/personal-health-gallbladder-surgery-is-easier-is-it-too-common.html

https://paleoflourish.com/humans-need-gallbladders-guest-post-ute-mitchell/?fbclid=IwAR1Il-56DCVewPcm324LG39ygXFM11bIqteZ9iorLpZRzuYSJx9LPCDUlJc

https://www.ncbi.nlm.nih.gov/pubmed/27347902

Heart Disease and a Little Help from Vitamin K

Tue, 11 Feb 2020 02:15:33 GMT

Vitamin K: Here's What You Need to Know

The war against heart disease has largely dictated expert dietary advice over the last 50 years. Well-meaning dietitians took to modifying our meals in specific ways to prevent heart disease. We looked to cultures that have low rates of heart disease – French, Italian, and Greek – and found them eating lots of saturated fat. We declared that a “paradox” as science shows a diet high in saturated fat predisposes us to heart disease. We inferred that some secret ingredient, such as olive oil or red wine, was protecting them from the butter and egg yolks that must be killing us.

The French/Italian/Greek “paradox” isn’t really a paradox at all. Turns out that many of those rich, fatty “sin” foods are abundant in vitamin K2--the only vitamin known to prevent and reverse atherosclerosis (buildup of fat in the arteries).

The popularity of the vitamin D supplement might be compounding the heart disease problem. Vitamin D increases the absorption of calcium from the intestines, which is a good thing for bone health. Then vitamin K2 critical to the next step, escorts calcium away from arteries into bones where it belongs. If the body is deficient in vitamin K2, vitamin D increases arterial calcification because K2 can’t remove it.

Vitamin K2 works by activating many proteins that move calcium around the body. For example:

Osteocalcin attracts calcium into bones and teeth
MGP sweeps calcium out of soft tissues like arteries and veins where the mineral is harmful

When vitamin K2 is lacking, the proteins that depend on it remain inactive. The “Calcium Paradox” then gradually rears its ugly head with an insidious decline in bone mineral density and hardening of the arteries. When K2 is plentiful, bones remain strong and arteries remain clear.

Whether your diet creates high or low cholesterol, what really matters is whether calcium-fueled plaque is building up in your arteries, leading to a potentially fatal blockage. It is possible to lessen plaque burden by stimulating more MGP to actively sweep calcium away by taking a vitamin K supplement.

Two distinct forms of vitamin K (K1 and K2) were discovered in the early 1930’s as the factors responsible for helping the blood to coagulate – when you cut your finger, you want the blood at the site to coagulate or you would bleed to death. The letter K came from the German spelling of koagulationIn 1997 researchers reported that vitamin K2 was less important for coagulation and much more important for healthy calcium deposition in bones and prevention of calcification of arteries. In 2007, the final piece of the puzzle dropped into place: vitamin K2 deficiency is very widespread, and this is having a major impact on human health [1].

Vitamin K2 comes in two forms:

Menaquinone-4 (often expressed as MK-4)
Menaquinone-7 (often expressed as MK-7)

The studies showing effects on calcium deposits in the arteries were done with 45 mcg of MK-7. Dr. Cees Vermeer, one of the world's top researchers in the field of vitamin K, recommends between 45 mcg and 185 mcg daily for adults [1].

While Vitamin K1 is most abundant in leafy greens, vitamin K2 is most abundant in animal fats and fermented foods. The richest sources of vitamin K2 in modern diets are egg yolks and cheese, especially hard cheeses. Always take the vitamin K supplement with fat since it is fat-soluble and won't be absorbed without it.

If you have a diet high in saturated fats or are genetically predisposed to heart disease, check out my Shop to purchase vitamin K2.

Curious about what working together could look like? Grab a free Health Discovery Session —no pressure, just a conversation.

[1] Cranenburg EC, Schurgers LJ, Vermeer C. Vitamin K: the coagulation vitamin that became omnipotent. Thomb Haemost 2007, 98(1):120-25

Folate for Chronically Ill People

Mon, 18 Nov 2019 17:44:37 GMT

What you should know about folic acid in your multivitamin.

In my practice, I meet with some clients who have been very sick for a very long time and are chronically unresponsive to medical treatments. One of the primary items I see in chronically ill people that doctors often miss is the person’s need for the proper form of Vitamin B9 or folate.

Folic acid is a common supplement we see in stores and is often recommended for pregnancy and different health concerns. However, when we take drugstore folic acid, either as a standalone or in a multivitamin, we are not doing ourselves any favors. Folic acid is an oxidized form and must be converted by the body to the reduced form of folate. The body doesn’t know what to do with the synthetic form and you could be blocking your cell’s receptor sites from breaking it down into the body’s natural occurring form of folate, scientifically known as 5-methyltetrahydrofolate (or 5-MTHF for short):

folate → dihydrofolate → tetrahydrofolate → methylene tetrahydrofolate → 5-methyltetrahydrofolate

It may seem a little technical, but having a practitioner who understands this conversion, not to mention if client/person can properly make the conversion, is crucial. Some folks are unable to make the conversion because they have a specific genetic mutation, more technically known as a single nucleotide polymorphism, or SNP (pronounced “snip”).

In the very simplest genetics explanation, we know that every living person received a unique DNA makeup from his or her parents. One half of our DNA came from our mom and one half came from our dad. Along the DNA strand are alleles, which means one member of a pair. Alleles will be either negative (-) or positive (+), and if we received two positive alleles (+/+) on the SNP known as C677T, then we have the most severe mutation and a decreased ability to convert folate to 5-MTHF.

About 40 percent of the population, myself included, has a mutation on this SNP (C677T) [1]. And while a person could have zero symptoms at all, they could also have increased homocysteine (an amino acid that can cause heart disease when present in large quantities), progressive neurological disorders, cancer, or pro-inflammatory immune reaction resulting in hundreds of disorders. Moreover, folate is essential for vitamin B12 metabolism as well as in the functioning of the central nervous system and the immune system, creating an impaired ability to detox.

We have had these mutations on our SNPs since the beginning of man, however, we live in a very toxic world and the body’s ability to rid itself of the toxins we encounter daily is crucial for health and wellbeing. Consider the facts of toxins in our immediate world for one minute:

Nearly 80,000 new synthetic chemicals have been released into the environment [2].
Hundreds of different pesticides are used on the food we eat.
Roughly 287 known harmful substances can be found in most blood samples [3].
The average home contains 3 -10 gallons of hazardous materials [4].
In the U.S. alone, over 1 billion pounds of pesticides are used every year [5].
There are at least 5,000 chemical ingredients in cosmetics [6].
Prescription medications are now showing up in our water supply [7]. And, to add insult to injury, certain medications referred to as “drug muggers” actually steal Vitamin B9/Folate from the body [8].

These staggering toxicity exposure statics, coupled with the fact that over a third of the world’s population lacks the ability to adequately convert Folate to 5 MTHF, have set us up for a perfect storm for increased chance of major illness.

Discovering if you have a SNP mutation is easy. It also arms you with the knowledge of what you need to do to get and stay healthy in our ever-increasing world of toxicity. Click here to book your free Health Discovery Session and get started.

https://rarediseases.info.nih.gov/diseases/10953/mthfr-gene-mutation

https://www.ncbi.nlm.nih.gov/pubmed/18991917

https://www.ewg.org/research/body-burden-pollution-newborns/detailed-findings

https://bouldercolorado.gov/sustainability/hazardous-materials-management-facility-hmmf

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2946087/

https://www.ewg.org/skindeep/why-this-matters-cosmetics-and-your-health/

https://www.pbs.org/wgbh/nova/article/pharmaceuticals-in-the-water/

https://www.marconews.com/story/life/2018/05/28/ask-pharmacist-pain-killers-and-drug-mugging/642229002/

Here’s One that Will Put You to Sleep

Tue, 22 Oct 2019 02:37:37 GMT

Okay, I’m only joking with the title. BUT! If you follow the suggestions in this article, you could get an actual good night’s sleep almost every night.

Good night’s sleep, what’s that? Whatever your excuse—too much to do, working late, kids kept you up, had to finish that presentation, binging on the latest Netflix or Hulu series—it’s not a good one. Sleep is essential to your entire being, and almost none of us treat it like we should.

The trusted sources of Fitbit describe the different sleep stages in their app:

REM [Rapid Eye Movement] typically occurs later at night and has been shown to be important for your memory and mood. During this stage, dreams are more vivid, heart rate is elevated and breathing is faster.

Light Sleep – You might not know it, but light sleep is really important! It typically makes up most of your night & promotes mental and physical restoration.

Deep Sleep helps with physical recovery and aspects of memory and learning. If you’re feeling extra refreshed, you likely spent some solid time in this stage.

And isn’t that what we want—to feel “extra refreshed” every day? No more fatigue or feeling tired all the time in mind or body! Let’s talk about the science behind sleep, the “why” sleep helps with memory, mood, restoration, recovery and learning.

Every cell in your body contains mitochondria—the source of energy. Mitochondria converts the oxygen we breathe and nutrients from the food we eat into adenosine triphosphate (ATP). ATP is essentially energy—it’s the reason we function at all!—and it is used to support every function in our bodies.

Research shows that less than seven hours of sleep causes a reduction in mitochondria production [1]. Less sleep equals less energy. Duh, right? Mitochondria is essential to your health, but if you’re body can’t even produce enough of it to keep you going because you’re not getting enough sleep, you’re not doing yourself any favors.

So how do you sleep better? Think of sleep as just another part of your routine—you brush your teeth, you shower, you do your laundry, you clean your living space. That’s all personal hygiene, which is also essential to your health, and most of us don’t have a problem with that. Now you just need to kick your sleep hygiene into gear.

The National Sleep Foundation has some great suggestions on creating better sleep hygiene (and they should know!) [2] :

Limit daytime naps to 30 minutes
Avoid stimulants such as caffeine and nicotine close to bedtime
Exercise to promote good quality sleep (just not too close to bedtime)
Steer clear of dinners consisting of heavy or rich foods, fatty or fried meals, spicy dishes, citrus fruits and carbonated drinks
Ensure adequate exposure to natural light during the day
Establish a regular, relaxing bedtime routine
Make sure your sleep environment is pleasant
Turn off electronic blue light emitting devices 60 minutes before bedtime

When you sleep better, you’ll notice a whole host of improvements. Quality sleep helps regulate adrenal hormone balance and supports repair throughout your body—from your brain to your digestive system. More (and better) sleep helps everything run more smoothly—it’s truly a no-brainer.

I get it—it’s hard. We’re busy, overstimulated, and pulled in a million directions. So if you want to give this sleep hygiene thing a try, start small. Pick one change and see how you feel. When that starts to stick, add another, and then another. Before you know it, you’ll be experiencing the real benefits of a good night’s sleep.

And if you’re feeling like you’ve tried all the basics but still aren’t sleeping well, there may be something deeper going on.

Book your free Health Discovery Session and let’s uncover what your body needs to truly rest and recover.

http://sciencenordic.com/how-poor-sleep-affects-your-body
https://www.sleepfoundation.org/sleep-topics/sleep-hygiene/page/0/1
Sleep Tips PDF. Dan Kalish, 2011. www.kalishresearch.com.

Can't Sleep?

Tue, 15 Oct 2019 01:37:53 GMT

Up all night. Night Sweats. Stressed. Insomnia!

You’re up all night. Maybe you have night sweats. Maybe you’re just stressed out about work or the kids or grandma’s health. Maybe you’re PMSing, experiencing perimenopause, or actually going through menopause. Whatever the reason, insomnia totally sucks.

Lack of sleep affects our entire day, week and life. We all know it’s hard to function and complete the most minimal tasks while being tired, but when you have chronic fatigue, things are a lot worse than just feeling like you’re in a fog. When you’re tired, your body has to work in overdrive to keep going. It’s diverting more energy to the vital things, like making sure your heart is pumping, and ignoring some of the “less important” processes, like hormone balancing.

To make things really interesting, what if it’s your hormonal imbalance that’s screwing everything up in the first place? That means your imbalanced hormones are making you tired, so your body works harder to function and gives balancing your hormones a back seat, so your hormones get more imbalanced….

See the pattern? It’s a bad deal.

First, we have to figure out what’s up with your hormones. Hormones never get out of whack on their own, there is usually a reason, and that reason is almost always called stress. I know, you’re thinking, “That doesn’t surprise me…” and you’d be right. Stress comes in all forms—emotional, dietary, and pain and hidden inflammation—and women experience a certain amount of stress on a regular basis. It’s when your body decides it can’t handle that stress that things get messy.

The two main female hormones are progesterone and estrogen. Insomnia often occurs when progesterone is low and estrogen is high. This is known as estrogen dominance. Progesterone is the calming female hormone, and an excess of estrogen causes irritability, tension, and anxiety. So if you have estrogen dominance, chances are you’re not going to enjoy your weekly yoga class very much, and you may even find it kind of annoying. On the flip side, high five for trying!

Yoga classes aside, you probably need some help in figuring out this hormone imbalance/insomnia situation. There are some things you can try at home like eating better, developing good sleep hygiene, and exercising, but if you don’t know the root of your issue, you are only helping at a surface level.

We already figured stress is the likely culprit. The stress hormone, cortisol, is kind of a bully. When you’re stressed, cortisol is going to push around progesterone (who is like the whimpy kid on the playground), and estrogen is going to seize the opportunity and rise to the top of the hill ready to reign. Sounds like a scary day at school? It is. Except it’s your daily life.

Silver lining: we can help!

We have to take a look at your life and figure out what is causing that stress. Is it work or grandma’s health (i.e. emotional stress)? Is it gluten or dairy (i.e. dietary stress)? Is it that old knee injury acting up again (i.e. inflammation)? Is it something going on with your gastrointestinal health or microbiome (i.e. hidden inflammation)? Or is it the body’s natural process of menopause or early menopause when everything just gets messed up.

We also need to run some, dare I say it, tests. “I feel fine,” you say. “I just have a hard time sleeping at night.” Newsflash: that means something is not fine and we need to figure out what. And that involves testing. We’ll get a baseline of your hormone levels for estrogen, progesterone, testosterone, DHEA, cortisol, and thyroid. This will give us a good idea of what we need to focus on inside the body.

Once we have a few conversations about your current lifestyle, and we get the test results, we’ll develop a plan of action that might look a little something like this:

New diet – low carb, fewer processed foods and refined sugars. Unique to your bio individual needs.
Fewer stimulants in the form of coffee (gasp!), alcohol and other caffeinated drinks.
Introduce a good combination of exercise and relaxation. Here’s where the yoga class comes in!
Develop better sleep hygiene
Support your adrenal glands (where the hormones come from) using supplements to balance hormones specific to your body’s needs.
Balance your HPA Axis (hypothalamus pituitary adrenal axis - because these guys run the endocrine show).
Heal you gut because the gastrointestinal tract is the hub or health.

This plan includes some pretty obvious steps, and you might feel like you can do it on your own, but life is best done with people, and so is health. Do you really think you can give up coffee without the support of friends and family?

Bottom line—if insomnia is taking its toll on you, do something about it. Don’t let estrogen boss around progesterone on the playground. Get it under control, and get your life back in balance again book your free Health Discovery Session today!

Dad Matters: The Reason You're Not Getting Pregnant Part II

Tue, 08 Oct 2019 14:01:07 GMT

The father's impact on future generations has been more closely studied through a factor called epigenetics.

Trying to get pregnant should be a joyous time, but the inability to conceive often cause unhappiness and stress. Infertility is a pressing and perplexing issue that leads couples to seek various forms of testing and treatments for both the woman’s and the man’s hormones. However, many medical providers are likely only treating symptoms as opposed to underlying conditions, which drastically affects success rates.

Infertility in women is a widely discussed topic. Stress levels impact both DHEA and cortisol levels, which in turn have an effect on a mother's estrogen and progesterone levels. These levels dictate reproductive health, and being anxious about getting pregnant, or anything else, isn't going to help matters. But here’s where it gets even more interesting: according to the National Infertility Association, 30% of fertility issues can be attributed to the father’s health, stress level, and overall well being [1]. And many of these issues are largely overlooked and unaddressed.

In recent years, the father's impact on future generations has been more closely studied through a factor called epigenetics. Epigenetics refers to the chemical reactions that create changes in genetic expression without changing the DNA sequencing. In plain English, a parent cannot choose the genetic material they pass on to a child, but they can influence it by overall health and lifestyle choices before the child is born. In fact, a study recently published by researchers at Georgetown University Medical Center claims that fathers are contributing much more to their children than previously thought.

With male infertility playing a big role in the chances of getting pregnant, it is important to look at the father’s lifestyle choices. Sperm quality can be linked to nutrition, nicotine use, age, and caffeine consumption [2]. And this is a generational cycle. Behaviors of the potential parent’s father and even grandfather could have an effect on future children. While this may sound like it's all out your hands and predetermined, this is far from the truth. In fact, epigenetics itself tells us that you're still in the driver's seat to a degree, especially when it comes to fertility.

Emotional stress can interfere with certain hormones that are involved in sperm production. If the brain fails to release enough gonadotrophic-releasing hormone (GnRH) due to stress, a disruption in this hormone can lead to a lack of testosterone and diminished sperm production. Eliminating stress and other underlying issues from the father's life can bring GnRH and testosterone back to normal levels and increase the chances of successfully conceiving a baby. Removing stress will also influence the genetic traits passed on to a child, creating a healthier life for the child from the get-go.

If you’re struggling to get pregnant, the most effective path forward is identifying and addressing the root cause through proper testing and personalized support. Many of these underlying factors impact not only your fertility, but your overall health—and the future health of your children. Getting to the “why” is the most powerful and sustainable solution. It’s time to take charge of your fertility, and functional medicine can help.

Book your free Health Discovery Session to get started.

Go here to read Part I of this series. Stress The Real Reason You're Not Getting Pregnant

https://resolve.org/infertility-101/medical-conditions/male-factor/

http://natural-fertility-info.com/studies-male-infertility.html

Too Much Estrogen In Your Gut

Sun, 06 Oct 2019 19:12:58 GMT

The Gut Bacterial Microbiome Includes bacterial genes whose products are capable of metabolizing estrogens

If you’ve been keeping up with my blogs, you should already know that too much estrogen in your body can be a big problem. Does it make you sick to your stomach? More than you know.

Your gut is probably your biggest source of excess estrogen. All estrogens (including estrogen-like environmental toxins) are detoxified through your intestinal bacteria. If your bacteria are not healthy, you will reabsorb the hormone estrogen, whether you are male or female.

The gut contains a collection of microbes, called the estrobolome, responsible for metabolizing estrogens. The estrobolome produces an enzyme (beta-glucuronidase) that breaks down active estrogen which helps the liver detox and filter used estrogen and maintain proper hormone levels throughout the body [1].

When your gut is healthy, everything works great and hormones are balanced. When you have gut issues or dysbiosis, the beta-glucuronidase enzymes levels in the estrobolome increase and can’t do their job properly, which could produce either a deficiency or excess of toxic estrogen [2]. Everything goes haywire.

Chris Kresser, a leader in functional medicine, really keys in on the importance of estrogen in the body: “It regulates body fat [distribution and storage], female reproductive function, cardiovascular health, bone turnover, and cell replication. Gut dysbiosis has the potential to alter the estrobolome, disrupt estrogen homeostasis, and impair these processes, promoting the development of chronic diseases” [1].

In short, your sick stomach might be causing a whole world of other issues via hormonal imbalance. The ones that come to mind easily are typically female issues such as endometriosis; polycystic ovary syndrome (PCOS); and breast, endometrial, cervical and ovarian cancer. But you might not have been aware of all the other issues that can come from hormone imbalance and affect BOTH women AND men such as obesity, cardiovascular disease, osteoporosis, and prostate cancer (obviously just in men). All of the aforementioned include an imbalance of estrogen in the body.

How do you test your tummy to figure out if this is what’s going on? A GI MAP (Gastrointestinal Microbial Assay Plus) is the best way to collect the results. A sample of your stool will be examined for pathogens including bacteria, parasites and viruses that could be screwing up your system. A GI MAP can also test your levels of the beta-glucuronidase enzyme to see if they are normal or if they are blocking your estrogen from getting to your liver [2].

And once you know what’s causing all your hormone imbalance symptoms, then what? Well, it’s time for some changes. You’re not going to get better by continuing on the way you have been, and that means you’ll likely have to change your diet and lifestyle.

You might already be trying to eat healthy. Maybe you have a largely plant-based diet. But there are lurkers out there, even in the so-called “good for you” foods. Some plants have a high amount of estrogen that can be absorbed into the body after ingestion. These are called phytoestrogen. The most notable is soy, which is encouraged as a good alternative source of protein instead of meat, but it can be dangerous to your system if consumed in large quantities. Also included on this list are tempeh, flax, oats, beans, rice, apples, carrots, coffee, and even beer [3]. If you’re diet includes too many phytoestrogens, you are putting more estrogen into your body than it can process, and you might need to dial it back a bit, substituting other forms of healthy foods.

Also, PROBIOTICS! Not just a buzzword anymore, science has proven the good impact of probiotics on your gut. Trials with broad-spectrum Lactobacillus probiotics have been found to:

Regulate estrogen and testosterone—good for those suffering with PCOS
Suppress ectopic tissue grown—is helpful for healing those suffering from endometriosis
Prevent bone loss—for those at risk for osteoporosis
Demonstrate anti-carcinogenic effects in breast tissue—suggesting that supplementation may be useful in the prevention of breast cancer [1]
Probiotics can be a great place to start to balance hormones naturally verses going straight to hormone replacement therapy. Natural hormone replacement is always better than prescription drug therapy.

So let’s figure out what’s going on in your gut that’s causing your male or female hormone imbalance, and we’ll balance it together. Book your free Health Discovery Session and let’s build a plan together.

To order broad-spectrum Lactobacillus probiotics or other supplements to balance hormones, click on the link to our store .

1. https://kresserinstitute.com/gut-hormone-connection-gut-microbes-influence-estrogen-levels/

2. https://www.planetnaturopath.com/hormones/high-beta-glucuronidase-and-how-it-affects-estrogen-and-detoxification/

3. https://en.wikipedia.org/wiki/Phytoestrogen

Adrenal Health: A Direct Link to PTSD

Tue, 01 Oct 2019 13:53:53 GMT

Core endocrine features of PTSD include abnormal regulation of Cortisol and thyroid hormones.

PTSD: Post Traumatic Stress Disorder. The long-term psychological trauma brought about by the experience of profound threat. Most of us have heard about it, and many of us are affected by it in some way or another, whether it is yourself or a loved one who suffers. PTSD is a debilitating anxiety disorder that can be triggered by the smallest things.

Most individuals are aware of trauma’s effects on a person’s mental state--hyperarousal, reliving of traumatic events, avoidance--but not many are aware of the physical effects it takes on the body. During times of trauma, and the PTSD that may follow, an individual’s adrenal glands take a terrible toll. When the brain perceives a threat, the adrenals glands flood the body with adrenaline and cortisol hormones--our body’s natural “fight or flight” reaction. In individuals with PTSD, quite often military personal or first responders, this response happens over and over again, and this persistent state of hyperarousal can even lead to permanent neurological changes.

The adrenal system is responsible for processing stress hormones (cortisol and adrenaline), and the brain monitors the amount of cortisol the body requires. Cortisol helps regulate the immune system, blood sugar, and tendencies towards depression. Individuals with current onset PTSD are stuck in a state of stress, producing stress hormones at higher than normal levels. Individuals that have suffered from PTSD for a longer period have resting lower cortisol levels than normal, often seen in advanced HPA-D (adrenal fatigue) where energy levels crash from reduced adrenal function. This causes one to feel exhausted, fatigue, and stress overload.

The adrenal glands not only help regulate the body’s reaction to stress, but also produce hormones that regulate many of the body’s major processes. The stress hormones help increase energy, increase blood sugar levels, and speed up circulation and respiration to help the body survive through fight or flight. The sex hormones produced by the adrenals (estrogen, progesterone and testosterone) are all critical for growth, metabolism, strength, endurance, mental drive, menstrual function, and reproductive ability. With the body continually thrown into overdrive, a several hormonal imbalance can ensue, affecting any number of bodily systems.

Most Veteran’s Affairs (VA) Hospitals are now being staffed with individuals that are well-versed in PTSD, however, many still do not understand the role the adrenal glands play. The Western medical community does not recognize HPA-D as an accepted diagnosis, even though the adrenal fatigue symptoms are significant enough to impair a person’s life following the experience or trauma.

Symptoms of HPA-D include: slow morning starter, insomnia, crave salty foods, tendency to need sunglasses, bright lights at night bother eyes, tend to be keyed up/trouble calming down, become dizzy when standing up suddenly, experience “hangry” hungry and/or angry if meals are missed (hypoglycemia).

If you experience any of the above symptoms, a lab-based adrenal testing via saliva or DUTCH urine can be performed to determine a full panel work up of hormone imbalance. Then adequate healing protocols using supplementation, diet, and lifestyle changes should be considered.

Read about Jenny's story and how she overcame HPA-D (adrenal fatigue) via functional medicine

Adrenal restoration tips:

Stress management
Get adequate sleep. 7‐8 hours of sleep beginning at 10:00 p.m. is much more restoring to the adrenals than 8 hours beginning at 1:00 a.m. Nap, if needed, but not enough to interfere with night sleep.
Practice relaxation techniques: Breathing or skilled relaxation exercises, listen to relaxation recordings, meditate, biofeedback
Accept nurturing and affection
Laugh
Search out counseling
Work with a skilled functional medicine nutritionist who can test your HPA and adrenal glands and write effective bio individual protocols for healing.

Changes in diet can help too:

Eat whole foods
Avoid refined sugar
Avoid alcohol
Make sure you’re getting adequate protein
Eliminate/reduce caffeine
Avoid all allergic foods such as gluten, soy, corn which can weaken the system and can be an adrenal stressor
Fasting and detoxification/cleansing diets should be avoided, at least initially

You don’t have to figure it out alone. Book your free Health Discovery Session and let’s build a plan together.

Need to Know Basis: Supplements

Sun, 29 Sep 2019 19:20:09 GMT

People want to know 3 things about the products they purchase:

1. Are they safe?

2. Do they work?

3. Are they worth the cost?

The FDA does NOTHING to regulate any of these. Does it surprise you, then, to learn that not all supplements are created equal? With no regulations, anyone could create a supplement, slap a fancy label on it, and sell it to the highest bidder by claiming it’s a cure-all to your problems. Crimes Against a Book Club by Kathy Cooperman anyone?

Let’s talk about the safety factor:

There is a law called the Dietary Supplement Health and Education Act (DSHEA), but this law leaves the responsibility of regulation to the manufacturer. Some companies test their products, and some do not. A study in New York in 2014 of the quality of supplements revealed some shocking information. Out of 78 bottles of supplements analyzed, 4 out of 5 did not contain evidence of effectiveness, and many products contained contaminants NOT listed on the bottle such as houseplants, powdered radish, and even wheat in supplements that were labeled “gluten-free.”

However, some high-quality companies will pay for third party testing to ensure there are no harmful ingredients including heavy metals, solvents, pesticides and microbes. These third party certifications include USP Verifies Mark, Consumer Labs, UL, International Fish Oil Standards (IFOS), and the Emerson Quality Program. Some programs also hold a high standard to the actual facilities where the supplements are created—these programs include NSF international, NPA (Natural Product Association) and the Emerson Quality Program.

Do they work?

The FDA does not standardize dosages or ingredients in dietary supplements. YIKES! Now you have a company that can buy a cheaper form of a vitamin (such as Pyridoxine hydrochloride for vitamin B6) even though pyridoxine-5-phoshate (P5P) is the most biologically active form (in other words, it works WAY better). Or you might pick up an iron supplement (usually found in the form of iron sulfate) knowing you will likely suffer the common side effect of constipation, but iron citrate, which is formed with vitamin C, is readily digested and absorbed. High-quality companies use medical experts and evidence-based science, such as the Emerson Quality Program, to create the products they offer patients.

Are they worth the cost?

So how do you know you’re getting the best of the best? It kind of comes down to who you trust. I trust Wellevate, and here’s why. I hope you noticed a common theme in the above information: Emerson Quality Program. The Wellevate brand and store falls under the Emerson Ecologics umbrella, which utilizes the quality program. The Emerson Quality Program has a rigorous application process and high standards for products to qualify. From the horse’s mouth:

Brands must detail their manufacturing process, including current Good Manufacturing Practices (cGMPs), raw material testing and final product testing. The application is reviewed and summarized by Emerson’s quality department. Then they conduct a document audit which requires the brands to provide any requested Standard Operating Procedures (SOPs) as well as manufacturing records and analytical documentations.

This is followed by product testing through an independent laboratory and a day-long, on-site audit by their team. The process concludes with a detailed audit report, with manufacturers being responsible to correct findings as indicated. Brands are re-evaluated bi-annually [1].

It doesn’t get much better than that, folks. I have been using Wellevate for 7 years, and I know they are safe, they work, and they’re worth the cost. Trust me.

Information for this article gathered from

- https://edu.wellevate.me/three-minute-difference/a-conversation-on-quality-3-things-new-patients-need-to-know/

- https://edu.emersonecologics.com/quality/

Got Heartburn?

Wed, 25 Sep 2019 01:03:50 GMT

What If I told you that your heartburn is because you do not have enough stomach acid versus too much?

You wake up and grab that Prilosec before you hardly even have your eyes open. It helps—or at least that’s what the doctors have told you. But, just for peace of mind, you also keep that bottle of TUMS close at hand in case you have a “flare up” at some point during the day. Gotta keep that horrible throat-burning sensation at bay as much as possible.

Gastroesophageal reflux disease (GERD) is one of the most common digestive disorders, and it is also one of the most mismanaged diseases by the medical establishment. According to the American College of Gastroenterology, up to 15 million American suffer from heartburn daily [1]. And you know who capitalizes on that? The antacid industry raked in almost $2 billion in 2018 [2].

Most people think acid reflux is caused by too much stomach acid, hence an acid blocker. The problem with this theory is that the incidence of heartburn and GERD increase with age, while stomach acid levels decline with age.

The truth is heartburn is NOT caused by too much stomach acid, it is caused by too little.

No way, Heidi. You say. My symptoms go away when I take my daily Omeprazole.

Let me tell you the story of happens when you eat or drink something. When food enters the stomach it mixes with hydrochloric acid (HCl) naturally produced by the stomach, and it becomes chyme (rhymes with time). I call this "the burn and churn". This mechanical mixing of our food with acid triggers pepsin, the enzyme required for protein digestion.

Now here's the catch: a normal stomach has an acidity level of 0.8, and in order for food to move into the small intestine, it must reach 1.5-3. The small intestine is where the digestion and absorption of carbohydrates and fats occurs. If it is not acidic enough, the pyloric sphincter (the muscle separating the stomach and the small intestine) will not open and chyme will sit in the stomach. As it sits there fermenting (carbohydrates), putrefying (protein), and turning rancid (fat), it's becoming a toxic mess and the body wants to get rid of it.

Picture a bottle of beer. Shake it, pop the cap, and what happens? It explodes! Well, your stomach is the bigger part of the bottle, and your esophagus and throat are the neck. If your stomach cannot get its acidity level to 1.5-3, this is exactly what happens to you. All that acid creeps back up to your throat and makes you feel as sick to your stomach as your stomach is actually sick.

So yeah, your antacid does reduce the symptoms of heartburn and GERD because it completely blocks the acid from being produced, but in no way does it heal the problem. In fact, it makes the problem worse. The longer someone is medicating with acid blockers, the more severe the condition becomes, often making this a lifelong medication for those who are taking them.

Antacids are NOT meant to be lifelong medications. People who take acid blockers for an extended period of time have shown to have increased bacterial overgrowth, higher incidence of SIBO, impaired nutrient absorption, decreased resistance to infection and parasites, and an increased risk of cancer and other diseases.

Without adequate stomach acid we are not able to properly digest and absorb the nutrients from our foods. Low stomach acid has been linked to a plethora of nutritional deficiencies:

B12 is needed for nerve activity, brain function, and is used by the liver as part of the detoxification process. B12 enters the body bound to animal proteins and cannot be separated from its carrier protein unless there is adequate stomach acid.

Iron is required for the oxygenation of body tissue. People who are anemic are iron deficient and their tissue is being starved of oxygen. Studies have proven that people with chronic anemia are also have below normal stomach acid secretion.

Folate is crucial to red blood cell production, helps prevent osteoporosis-related bone fractures, and helps prevent dementia diseases including Alzheimer's. Low stomach acid interferes with the absorption of folate by raising the pH of the small intestines. It has also been shown in studies that both the drugs Tagamet and Zantac reduced folate absorption.

Calcium is used largely to keep our bones and teeth strong, thereby supporting skeletal structure and function. Calcium also assists in cell signaling, blood clotting, muscle contraction, and nerve function.

Zinc plays a crucial role in over 300 enzymes in the body. It is vital for growth, cell division, and fertility. Among all vitamins and minerals, zinc shows the strongest effect on our immune system. Low zinc levels reduce and weaken T cells, which are required to recognize and fight off certain infections.

People with low stomach acid or on acid blockers are also more susceptible to pathogens like Salmonella, Campylobacter, cholera, Listeria, giardia, and Clostridium difficile. Their immune system is also decreased in its ability to fight infections.

Heartburn and GERD are caused by too little versus too much stomach acid, however, it is possible to heal the body and stop dependency on these drugs. Check out my page on Gastrointestinal Health for more information on how we can help get you off these sneaky, debilitating drugs.

Ready to feel better and see real progress? Schedule your free Health Discovery Session and let’s get started.

1. https://gi.org/topics/acid-reflux/

2. https://www.statista.com/statistics/194544/leading-us-antacid-tablet-brands-in-2013-based-on-sales/

Don't Drive And Eat: It's Bad For Digestion

Tue, 17 Sep 2019 03:20:48 GMT

Driving is a sympathetic process. Digesting is a parasympathetic process. The body cannot do both at the same time.

Did you know that something as simple as eating while driving can hinder your health? When you eat while driving, you are not allowing your body to go into the relaxation state needed to adequately digest food.

The body is intrinsically designed to digest food while resting--it’s the reason the dinner table was created. Well, maybe not the reason, but it still fits.

Our nervous system has many branches, one of them called the Parasympathetic Nervous System. It’s role is to save energy. When you relax, your blood pressure decreases, pulse rate slows, and digestion can begin [1]. If you’re driving in your car, you are most likely not relaxed (especially if you are in traffic) because you are paying attention to everything else going on around you. Your blood pressure and pulse can also be elevated. There will be no digesting when your body is in this heightened state. The same goes for having a heated argument whilst eating (makes you lose your appetite), watching a violent film (heightens pulse and blood pressure), or simply being under a certain amount of stress (either makes you not hungry or causes you to overeat). You cannot digest in this mode. Period.

Also, the food you are eating in the car is most likely processed, fast food. Fast food is toxic and inflammatory in nature. Another negative hit on the health meter.

If you are not in parasympathetic state, the stomach does not get a message from the brain to release stomach acid. Stomach acid is necessary for “mood regulation”. It helps digest protein, unwrap the polypeptide chains, and convert/use the amino acids needed to keep away depression and anxiety. Amino acids build neurotransmitters like serotonin the “happy chemical” and dopamine the “pleasure chemical.”

Stomach acid is also key for the absorption of nutrients and increases the chances of getting pregnant. Folic acid, vitamin B12, and omega-3 fatty acids are especially helpful fertility nutrients. Stomach acid and enzymes from the pancreas help digest and absorb folic acid. Vitamin B12 comes from fortified foods and animal products, including fish, meat, poultry, eggs, milk, and milk products, but we need stomach acid to digest it. And the pancreas and gallbladder help digest omega-3 fatty acids, but only if the body is in a parasympathetic state.

The process of digestion also interacts with the creation and regulation of hormones. When fat is digested by the body, it produces hormones. And in turn, hormones aid every bodily process from brain functions, to the reproductive system, and of course, to the digestive system (pretty much everything mentioned in the paragraphs above). If a hormone imbalance is created because of an inability to digest, it can produce serious health consequences.

The gastrointestinal tract has more nerves than the rest of all the other parts of the nervous system combined. That is why when you have the stomach flu it’s first painful, and then the next day you have extreme fatigue. All of those nerves work overtime to help get rid of the sickness. The inability to digest can have the same effect on the body, and even throw a person into chronic fatigue.

Digestion is a north to south process.

Often times we have things happening south like bloating, or way south like diarrhea or constipation, and we just need to look at what’s happening up north!

Let’s say, for example, you are bloated--you may not have adequately chewed your food. The breakdown of food starts in our mouth with mastication (chewing). When we chew our food, it mixes with an enzyme in our saliva called amylase, which breaks down carbohydrates. This takes some of the burden off the stomach and the pancreas. There is a reason your mom told you to chew each bite 32 times!

When we are not adequately digesting or being mindful of our food, we tend to overeat. This is why I suggest my weight loss clients serve themselves. Do not eat out of the chip bag, but rather take a serving of chips and put it on a plate in order to mindfully eat it. This cannot happen if you are engaged elsewhere like driving, talking on the phone, or watching tv.

The Europeans have it right--the meal is their form of entertainment, not just a quick stop on the way to the next thing. They live to enjoy the food they eat, and so should we all. So SLOW DOWN. Enjoy what you eat as though your body depends on it, because it does!

Ready to feel better after you eat? Book your free Health Discovery Session today.

1. https://faculty.washington.edu/chudler/auto.html

5 Reasons You Are Not Healing

Tue, 17 Sep 2019 02:11:33 GMT

1. You have undiagnosed digestion problems

You have changed your diet for the better: given up gluten, tried a low fat diet or going dairy free, or maybe you even went whole hog and did the Paleo diet. Yet you only feel marginally better and are still experiencing unexplained weight gain, weight loss, or gastrointestinal issues. Diet is KING, however, it does not matter if you have the most perfect, unadulterated diet if you are not digesting the food becomes toxins in your system.

2. You are chasing symptoms

Have you ever googled your symptoms and let your imagination run wild with all the debilitating and deadly illnesses you might have? According to the internet, you probably have thousands of diseases! Talk about anxiety! Let a professional narrow it down for you. Every nongenetic disease can be mapped back to an imbalance in at least one of the body’s three major systems (gastrointestinal, detox, and neuroendocrine). You need an expert to review each system in order to determine if and why you are imbalanced.

3. You are not treating the root cause of the issue

The heart of functional medicine is to ask why, and then ask why again. For example, if a woman has hormone imbalance symptoms, she should be asking why? If testing points toward adrenal fatigue, the next question is why did she get into adrenal fatigue? Fixing the “why” is the real answer to healing.

4. You are under stress

Stress of any degree impairs the body, including the stress that comes from trying to self-diagnose and self-treat. Let me help you navigate the healing process. Not only will you get better faster, it will be less expensive in the long run. With my help, you can eliminate the guesswork and the learning process, and simply focus on just getting better.

5. You want quick results

You have done the work—eliminated stress as much as possible, addressed your GI and digestive system concerns, created a nutrition plan with your functional medicine practitioner—and you want to feel better today. If you’ve never heard it before, this will definitely not be the last time you hear it: healing takes time. I attended a kettlebell workshop where the instructor told all the participants that we could go to workshop after workshop, but we would not excel at the sport unless we spent some time actually lifting the bell. He was right. This applies to all areas of life, including healing. You have attended the “workshops” and started the “heavy lifting,” now let the healing take its course. We are all bio individual, and that means your body is unique. It may take twice as long as you might prefer, but you can and will heal.

Ready to feel better and see real progress? Schedule your free Health Discovery Session and let’s get started.

Why Did I Get an Autoimmune Disease?

Tue, 17 Sep 2019 02:11:31 GMT

Or maybe the better question is, Why is my immune system attacking me?

Our bodies rely on natural defenses to keep us healthy and well. The immune system is supposed to protect us from foreign macro-molecules or invading organisms such as virus proteins, worms, or parasites. [1]

The immune system has two sides. You are born with innate immunity. Innate immunity is like the wall of a city--it can defend all attackers, and it is not specifically targeted for a particular pathogen. When it needs assistance, it signals the other side of our immune system, the adaptive or specific immunity. Adaptive immunity is your immune system’s adjustment for a different situation (adaptation) based on what antigens your body has been exposed to at any given time. [1]

The adaptive immune response is highly specific to the pathogens that it remembers. Any substance eliciting an adaptive immune response is called an antigen. [2] For example, if you had the chicken pox once, you will not get it a second time because of your adaptive immune system. However, that does not mean you would not get the mumps or measles, as these viruses are different than chicken pox and a specific memory has not yet been created in your immune system.

The job of the adaptive immune system is to destroy invading pathogens. The cells that make up the adaptive immune system have a the ability to distinguish something foreign from what is native. However, sometimes this fundamental ability fails and the immune system sees our tissue as foreign and attacks it. [3] This is called an autoimmune disorder.

When you have an autoimmune disorder, two things are happening simultaneously. First, your immune system has decided to attack healthy tissue. Second, you have inflammation, which can cause other health issues such as HPA-D (adrenal fatigue), insulin resistance, cardiovascular disease, and permeable bowel syndrome. [4]

Let's use the autoimmune disorder, Hashimoto's disease as an example. In this case, the immune system decides to attack the thyroid tissue. Along with the enraged immune system, you may feel fatigued, have tender lymph nodes, or experience weight gain, hair loss, or depression. Most likely, you are on a synthetic hormone to replace what your thyroid can no longer produce, however, prescribing a thyroid hormone does not address the real issue of your immune system attacking healthy thyroid tissue. Hashimoto's is an autoimmune disease before it is a thyroid disorder. Similarly, multiple sclerosis is an immune disease before a demyelination disorder, and Rheumatoid arthritis is an immune disease before it is a joint disorder. This process is the same with each autoimmune disorder.

What causes an autoimmune disorder and the immune system to no longer be able to tell the difference between foreign and self is not known. Researchers have been asking this question for years. While there are many ideas of what happened, there are multiple factors, including the following:

Gender - Autoimmune diseases are more prevalent in women than in men. According to the American Autoimmune Related Disease Society (AARDA.org), the ratio is 10:1.

Genetics - If a family member has an autoimmune disorder, there is a higher chance that you may develop an autoimmune disorder, although it may not be the same disease. For example, while one family member could have lupus, another could have scleroderma.

Vaccinations - In an extensive research study done by a French scientist, it was discovered that vaccines were not the major cause of autoimmune disease. However, they also suggest that a potential link between vaccines and autoimmune diseases cannot be definitely ruled out and should be carefully explored during the development of new candidate vaccines. [5]

Chemical Toxins - It has been found the chemical contamination of the environment (for example: pesticides) plays a significant role in allergies and autoimmune disorders. Research proves that these harmful chemicals cause a shift in the balance of the immune system. This shift is medically associated with a wide variety of chronic illnesses, including (but not limited to) AIDS, CFS, multiple allergies, viral hepatitis, autoimmune disorders, and a host of other chronic infections. [6]

Metal Toxins - High levels of metals in the system are associated with autoimmune conditions. Heavy metals such as mercury (found in amalgam or metal fillings) can attach to collagen tissue in those individuals with multiple sclerosis. When heavy metals are present in the tissue, the body sees them as "not self" and mounts an immune attack. [7]

Food Toxins - All processed food is toxic. Processed food is anything that has been altered from its natural state. Unfortunately, a large number of foods consumed on a daily basis are processed. Consuming these foods multiple times each day may be toxic to you and can cause your immune system to react. [8]

Food Allergies - The top foods to cause allergies and intolerances in people are wheat (gluten), corn, soy, dairy, peanuts, sesame, sugars, grains, tree nuts, fish, shellfish, and eggs. [9]

Leaky Gut - Leaky Gut is a term that modern medicine will not discuss. Unfortunately, physicians do not know enough about the gut. The gut leaks when the tight junctions do not work properly and become permeable, allowing food particles into the body. "In a self-perpetuating viscous cycle leaky gut flares up autoimmune conditions, which in turn further damages the gut lining" [10]. My fellow holistic practitioners and I believe that every person with an autoimmune also has leaky gut.

What does all this information mean? As you have read, there are a number of things that lead to chronic disease states and autoimmune disorders. And, in reality, it does not matter if you have one or all of these interferences leading to an autoimmune disorder; you need to find those interferences and remove them.

The quieting of your immune system is not a mystery; it is a method—a roadmap. Together you and I will address the foundations of your autoimmune and determine where you are imbalanced, and it always starts with nutrition. Optimizing your nutritional status by teaching the body to digest properly, and by encouraging a whole foods, properly prepared, nutrient dense diet. We will work together to remove the foods that your body views as toxic. Proper nutrition leads to strengthening and healing the immune barriers, including your intestinal barrier.

I look forward to partnering with you to determine which chemical stressor(s) you have encountered in your environment. Together we will remove them so your body can heal and you can be balanced. Click here to book your free Health Discovery Session and get started.

1. Sompayrac, L. M. (2012). How the immune system works. (4th ed.). New York, NY: Wiley-Blackwell.

2. Owen, J., Punt, J., & Stranford, S. (2013). Kuby immunology. (7th ed.). New York, NY: W. H. Freeman.

3. Manoff, M. (2012). An epidemic of absence: A new way of understanding allergies and autoimmune diseases. Scribner; Reprint edition.

4. SE Shoelson, L Jongsoon, and BG Allison, "Inflammation and insulin resistance," Journal of Clinical Investigation (2006): 1793-1801.

5. Wraith, D., Goldman, M., & Lambert, P. (2003). Vaccination and autoimmune disease: what is the evidence?. The Lancet.

6. Ehrman, J. (2009). Pesticide use linked to lupus, rheumatoid arthritis. Retrieved from http://nihrecord.od.nih.gov/newsletters/2011/03_18_2011/story4.htm.

7. Silberod, R. (1992). A comparison of mental health of multiple sclerosis patients with silver/mercury dental fillings. 70: 1139-51, Psychology Reports.

8. Campbell-McBride, N. (2010). Gut and psychology syndrome: Natural treatment for autism, dyspraxia, a.d.d., dyslexia, a.d.h.d., depression, schizophrenia . Medinform Publishing.

9. Guandalini, S., & Newland, C. (2011). Differentiating food allergies from food intolerances. Current gastroenterology reports, 13(5), 426-434. Retrieved from 10.1007/s11894-011-0215-7  

10. Kharrazian, D. (2010). Why do i still have thyroid symptoms? when my lab tests are normal: a revolutionary breakthrough in understanding hashimoto's disease and hypothyroidism. Elephant Press.

Stress. The Real Reason You're Not Getting Pregnant

Tue, 17 Sep 2019 01:23:23 GMT

F e male Hormones Do Not Become Imbalanced On Their Own

According to The Center for Disease Control and Prevention, 6.7 million American women between the ages of 15-44 have an impaired ability to get pregnant naturally and carry a baby to term. Western medicine tells us the most common cause of infertility in women is anovulation—the ovary does not release an egg during menstruation. Doctors will prescribe infertility treatments and female hormone imbalance therapies, but these are not necessarily addressing the main issue. While anovulation is definitely a hormonal problem, it is stress hormone issue before it is a female hormone issue.

The circadian rhythm is a daily rhythm created by our exposure to light and dark. It is also impacted by the things we do or don’t do on a daily basis, things that directly or indirectly cause us stress. The circadian rhythm also affects the levels of estrogen and progesterone created during a woman’s monthly rhythm.

As part of the normal female cycle, the growth hormone estrogen rises in the middle of the month and then drops down just before ovulation. This surge in estrogen causes the uterine lining to grow and an egg to be released from a follicle. Progesterone (“pro gestation”) levels are elevated in the middle of the month just after ovulation, and they should stay high until the end of the month. In pregnancy, progesterone is the hormone needed in order for the body to “hang onto” a growing fetus.

If women are unable to conceive and are experiencing anovulation, doctors usually prescribe synthetic hormones. These treatments mimic the estrogen surge (so that an egg can be released) and the progesterone longevity (so pregnancy can be maintained). However, synthetic hormones are not usually covered by insurance and can have unwanted side effects. Modern medicine is treating the female hormone imbalance, but they are missing the reason the hormones are imbalanced in the first place.

In my practice, I have never seen female hormones become imbalanced on their own. Likewise, my mentor Dr. Dan Kalish, who has been correcting female hormone imbalances and helping women get pregnant for over 20 years, has experienced the same. Female hormones are always intertwined with the stress response, an impaired circadian rhythm due to an abundance of the stress hormone cortisol.

A hormone called DHEA creates all forms of estrogen. A second hormone, cortisol, is created by progesterone. Every molecule of estrogen in your body comes from DHEA, and every molecule of cortisol in your body comes from progesterone. In turn, the adrenal glands produce DHEA and cortisol in response to stress, and progesterone and estrogen are created in the ovaries.

The body is designed to prioritize survival over reproduction. If you are under stress, your DHEA and cortisol levels increase while estrogen and progesterone levels drop. To put it simply: the more stress, the lower the sex hormones. This has not changed since the beginning of the human race. If a tribe was wandering around out in the Sahara Desert because they had no food, the women were under stress and would not be able to get pregnant. The body will always put survival above reproduction.

You might not be starving, but you might be experiencing one or more of the three primary stressors: emotional, dietary, pain or hidden inflammation. And when we are stressed, no matter how small or big it might seem, we are in survival mode. If a disruption is perceived by the body as stress, thus eliciting a stress (cortisol) response, there is a direct correlation with the body’s inability to ovulate.

Furthermore, stress can be compounding. The more unaddressed stress, the further one goes from the daily circadian rhythm and also the monthly rhythm. This causes more and more systemic hormone issues and health issues. The good news, however, is that “fixing” it, becoming healthy and fertile, is simple.

Functional medicine will test and then correct the daily and monthly rhythm, and a woman will become fertile. The same can be done for women with polycystic ovary syndrome (PCOS), premenstrual headaches, struggling with weight loss, or any other female hormone related problems.

Imagine you are an alien looking down at New York City for a year monitoring what you see at night. Every time you see a fire breaks out, you also see a red truck. You might assume the red trucks are starting fires, but we know this is not true. We know the people in the red trucks are firefighters—they are the emergency response team trying to put out the fires. It is the exact same with female hormones. Hormones are not the problem, they are the response team to our body’s 911 call of stress starting a fire.

Trying to conceive can feel overwhelming—you don’t have to navigate it alone. Our approach focuses on getting to the root of what’s going on in your body so you can move forward with clarity and confidence.

Reserve your free Health Discovery Session and let’s talk.

Go here to read Dad Matters: The Reason You're Not Getting Pregnant Part II

Leaky What?

Tue, 23 Jul 2019 15:00:31 GMT

Leaky Gut Is Linked To Many Health Issues.

Yup, you heard right: Leaky gut. It’s exactly what it sounds like--your gut has some holes in it, and food particles, toxins, and bacteria are escaping into your bloodstream. Some refer to it as intestinal permeability. And it’s only the beginning of your problems.

Your body naturally produces this protein molecule called Zonulin. Zonulin opens up the spaces between the cells in the intestinal lining so that nutrients and other molecules can exit the intestines as they are supposed to do [1]. When leaky gut syndrome is present, these spaces open up too much, allowing things to enter your bloodstream that should never be given the opportunity. And, to add insult to injury, when this happens, an immunologic reaction occurs and the body is now primed to react to these foods and bacterium every time they appear. Great.

What causes this digestive disorder known as leaky gut? A whole lot of things, some which can’t be helped, others that can:

Genetics — You can be predisposed to developing leaky gut because of sensitivities to environmental factors that can cause the body to initiate an autoimmune response [2].
Poor diet and lifestyle choices — Diets that include allergens and inflammatory foods are particularly troublesome. These foods include un-sprouted grains, added sugar, GMOs, refined oils, synthetic food additives and conventional dairy products [2]. One of the primary triggers that swings the zonulin door wide open is gluten. This can affect those who have Celiac disease and to those who do not. Wheat, barley, rye and [3] alcohol [4] can also contribute to leaky gut.
Chronic stress — Healing the HPA-D is crucial to managing stress [5], healing the gut, and ending diseases that are linked to poor gut health, such as leaky gut, heart disease, autoimmune, female hormone imbalance, chronic fatigue, weight issues and many more.
Toxin overload — While this includes drug and alcohol consumption, that’s actually only a small part. We come into contact with over 80,000 chemicals and toxins each year, but the worst offenders for causing leaky gut are antibiotics, pesticides, tap water, aspirin and NSAIDS [2].
Bacterial imbalance — This is also called gut dysbiosis or inflammatory gut dysbiosis, meaning there is too much harmful bacteria and not enough beneficial bacteria in your gut. One of the key jobs of beneficial gut bacteria is to communicate with and alert the immune system when something foreign, like a parasite, is looking to invade. It also keeps the opportunistic (harmful) bacteria and yeast in check, and literally protects the lining of the gut wall.
Decreased melatonin production — This is usually caused by a lack of sunshine [3]. When sunshine hits the retina of the eye, melatonin is produced. It is stored in the pineal gland in the brain and released at night when we are in total darkness.

All diseases that are lifestyle, autoimmune diseases—Lupus, rheumatoid arthritis, chronic fatigue, psoriasis, IBS, MS, SIBO, Crohn's, Hashimotos, Graves—are caused by an imbalance in one or all three of the body systems (GI health, Detox, and Neuroendocrine). The body likes homeostasis and works to maintain it, but when there is an assault on the gastrointestinal tract then we have problems. Leaky gut means inflammation and inflammation is the root of all disease.

Here are some helpful tips that you can start using TODAY to improve your digestive system and overall gut health:

Avoid all processed foods including gluten/wheat products. Instead, eat green vegetables at every meal, quality proteins from pastured animals, and consume healthy fats.
Stay hydrated via a pure water source. You can buy a high-quality water filter to eliminate chlorine and fluoride [2].
Move more. Find ways to destress and receive regular chiropractic adjustments.
Get out in the sun and when it is time to go to sleep, sleep in a room that is completely dark, no lights, no cell phones, and no alarm clock (put it in a drawer).
Get a GI Map and make sure to work with a practitioner who is versed in reading this test.

In my practice, one of the primary goals for all of my clients is gut integrity because without gut health, we do not have health. There are several tests that can be used to determine leaky gut. We can start by looking at a person’s blood chemistry according to functional medicine lab values (these are not the ranges printed on the lab chemistry result page). Another tool is called GI Map, a stool test that shows the comprehensive collection of microbial targets and immune markers in your digestive system that are unique to you. Once we have the data needed to determine if the gut is permeable, we heal it via proper diet, supplementation, and lifestyle modification.

Fasano, A. (2012). Zonulin, regulation of tight junctions, and autoimmune diseases. Annals of the New York Academy of Sciences, 1258(1), 25–33. http://doi.org/10.1111/j.1749-6632.2012.06538.x
https://draxe.com/7-signs-symptoms-you-have-leaky-gut/
DALLAPELLEGRINA, C et al. "Plant Lectins As Carriers For Oral Drugs: Is Wheat Germ Agglutinin A Suitable Candidate?". Toxicology and Applied Pharmacology 207.2 (2005): 170-178. Web. 5 Oct. 2016.
Swanson, G., Gorenz, A., Shaikh, M., Desai, V., Kaminsky, T., & Van Den Berg, J. et al. (2016). Night workers with circadian misalignment are susceptible to alcohol-induced intestinal hyperpermeability with social drinking. American Journal Of Physiology - Gastrointestinal And Liver Physiology,311(1), G192-G201. http://dx.doi.org/10.1152/ajpgi.00087.2016
Silva, S., Robbe-Masselot, C., Ait-Belgnaoui, A., Mancuso, A., Mercade-Loubiere, M., & Salvador-Cartier, C. et al. (2014). Stress disrupts intestinal mucus barrier in rats via mucin O-glycosylation shift: prevention by a probiotic treatment. AJP: Gastrointestinal And Liver Physiology, 307(4), G420-G429. http://dx.doi.org/10.1152/ajpgi.00290.2013

Immunosuppressant Drugs Are NOT the Answer

Tue, 23 Jul 2019 14:49:12 GMT

If you want to cool off inflammation in the body, you must find the source.

So the doctor says you have an autoimmune disease. Not surprising since the American Autoimmune Related Disease Association (AARDA), states one in five Americans suffer from an autoimmune disease [1]. The doctor gives you a pamphlet about your condition and a prescription for an immunosuppressant drug, also known as anti-inflammatory drug, and pain medication like vicodin. This will lower your immune system’s ability to fight off infection and disease, and therefore it will hopefully stop attacking itself. Or will it?

To date, there is no medical cure for an autoimmune disease because no one knows exactly what causes an autoimmune disease to occur. Currently, autoimmune disorders such as Lupus, psoriasis, rheumatoid arthritis, Crohn’s disease (a chronic inflammation of the digestive tract), multiple sclerosis, and alopecia areata (patchy hair loss) are commonly treated with immunosuppressant drugs [2].

Given that so many people have been diagnosed with autoimmune, it’s no wonder that 27 major pharmaceutical companies are racing to develop the next prescription drug to be administered to people suffering with symptoms [3]. While we are not privy to the research and development, one can assume these well-meaning scientists will develop a drug to address only symptoms-- they do not eliminate the root cause of your disease, nor cure you, and the side effects may worsen your condition.

These immune suppressing drugs decrease the production of white blood cells, red blood cells, and platelets [4]. And they are pretty dang good at their job. However, as they work to suppress the immune system from attacking its own healthy tissue, these drugs also weaken the immune system from attacking and fighting any other foreign invaders, such as viruses, parasites, and bacteria [5]. Thus, your immune system is less effective in protecting you from serious illnesses and diseases, such as viral infections and some cancers. These drugs also increase the chance of uncontrolled bleeding and liver damage [5]. The contribution of these adverse byproducts, without a cure, contributes to the potential for more disease states.

Remedies must work synergistically with each body function. No one should ever prescribe a medication or treatment that will harm other unintended aspects of the body’s function and integrity.

Your body has wisdom that needs to be respected and it can heal, if given the opportunity. I will partner with you to discover where your system is imbalanced. We will put together an actual autoimmune disease treatment: a unique, personalized roadmap to focus on your better health.

See my page on Autoimmune Diseases or Services for more information regarding the steps that are taken to help you recapture your health.

1. https://www.aarda.org/knowledge-base/many-americans-autoimmune-disease/

2. Immunosuppressive medications. (n.d.). Retrieved from http://www.hopkinslupus.org/lupus-treatment/lupus-medications/immunosuppressive-medications/

3. Aarda facts. (n.d.). Retrieved from http://www.aarda.org/about-aarda/aarda-facts/

4. Halloran, P. (2004). Immunosuppressive drugs for kidney transplantation. In (351 ed., pp. 2715-29). New York, NY: New England Journal of Medicine.

5. Stucker , F., & Ackermann , D. (2011). Immunosuppressive drugs - how they work, their side effects and interactions. Ther Umsch, (68), 679-86. doi: 10.1024/0040-5930/a000230

Go with Your Gut

Tue, 23 Jul 2019 14:43:24 GMT

The microbiome in your gut affects the body from birth and throughout life.

Most of us have tried it. The diets that stick for a few weeks, or if you’re lucky, a couple months. The lofty exercising resolutions that we all love to hate, but never seem to last. But what if all you need to do is focus on something a little more basic? Let’s fix your gut from the inside out. Cue the microbiome.

Never heard of it? An article in The Nutrition Source from Harvard T.H. Chan School of Public Health puts it this way: “Picture a bustling city on a weekday morning, the sidewalks flooded with people rushing to get to work or to appointments. Now imagine this at a microscopic level and you have an idea of what the microbiome looks like inside our bodies, consisting of trillions of microorganisms (also called microbiota or microbes) of thousands of different species” [1]. Though measurably tiny, the health of your microbiome is huge!

The microbiome in your gut affects the body from birth and throughout life by controlling many different processes. If you want to lose weight, a healthy microbiome can aid in the digestion of food. If you want to be happier, the microbiome directly relates to the central nervous system and can regulate anxiety, mood, cognition and pain [2].

Improve the health of your microbiome, and your immune system and central nervous system will get a boost. When all your body’s systems can talk to each other with ease, you will be more resistant to disease and inflammation.

A healthy microbiome can also aid in regulating sex hormones (testosterone, estrogen). Now it might not be quite as helpful if you want to liven things up behind closed doors, but normalizing sex hormones does help prevent against autoimmune diseases for those with high genetic risk [3].

Microbiome is a bit of a buzzword in Functional Medicine right now. More and more studies are compiling fascinating information about the connection between the gut and the rest of the body. If you’ve tried all the typical resolutions, stuck to them, and still haven’t seen results, contact me to find out if you have a healthy microbiome. A true DNA/PCR based stool test called GI-MAP™ will provide answers and a good start to your better health. Sign up for a free health discovery session with me so that we can discuss your needs and get you started today!

1. https://www.hsph.harvard.edu/nutritionsource/microbiome/

2. https://www.ncbi.nlm.nih.gov/pubmed/22968153

3. http://science.sciencemag.org/content/339/6123/1084

Enjoy the Liver!

Tue, 23 Jul 2019 14:37:33 GMT

Detoxing is a 24/7 Job

You’re at a nice, fancy restaurant (a real treat since you normally eat fast food on the go) and the waiter sets down a dish of complementary liver pate. “Enjoy the liver!” he says with a genuine smile. You look at it. It looks at you. This is no Happy Meal. You decide to pass.

When it comes to the liver in your body, DON’T pass. Your liver is an integral organ whose primary job is to sift out the good and the bad, and keep everything in check. In short, your liver is a giant filter that regulates your body. This is called detoxification, and it’s 100% natural.

What does it filter? EVERYTHING. Everything from hormones to toxins, and wouldn’t you know, these are directly related to each other! Who’d have thought?!

If you asked your liver what its ideal day looked like, it would say it loves to clean out blood coming from your digestive tract, get rid of used up hormones, and beef up your body with some important proteins. If you asked your liver what it actually does, it would give you a much different answer that most likely starts with, “I work way too hard!” And it’s probably not being facetious.

Your liver wants to filter hormones, but it often gets bogged down trying to get rid of a bunch of other junk while trying to keep its head above water. Whether we are aware of it or not, we ingest toxins and chemicals from our food and environment that the liver has to work extra hard to detox. Some of the culprits we knowingly ingest include prescription drugs, excessive alcohol, pesticides in food, and chemical and environmental pollution. Your liver will first work on shooing these toxins away and put hormone regulation on the back burner.

This is not so great for your estrogen level. Nicole Jardim, a Certified Women’s Health and Functional Nutrition Coach (who self-admittedly proclaims that she “knows her sh*t”) describes the process this way:

Once estrogen has done its job in the body, it is sent to the liver so it can be broken down and removed through the colon. Unfortunately, if your liver is all gunked up from the excess toxins it is exposed to, then it is unable to function optimally and thus cannot remove estrogen at its normal rate. Estrogen is not metabolized properly and can be reabsorbed back into the body. [1]

If this happens once, or maybe twice, probably not a big deal—your liver is an expert at healing your body. But if it happens again and again and again? Big deal.

A buildup of estrogen in the bloodstream can result in estrogen dominance, creating a hormonal imbalance. When estrogen is the dominant hormone, progesterone really takes a back seat. And then you become susceptible to a bunch of different issues including [2]:

Autoimmune diseases - Hashimoto’s, MS, rheumatoid arthritis, etc.
Thyroid dysfunction
Fibrocystic breasts
Gallbladder disease
Leaky gut
Weight gain
PMS
PCOS (Polycystic Ovary Syndrome)
Endometriosis
Uterine fibroids
Infertility

Sounds like it affects women more than men? In some ways it does, but men are not off the hook. Ever seen a dude with “man-boobs” and you know he drinks a lot? Too much estrogen [2].

Don’t want this to be you? Or maybe you’re already feeling like it is you? Your liver is probably having a tough go and you need to make some changes. You need to detox.

Where to start:

Eat better – go organic as much as possible, eat 5 servings of fruit and vegetables per day (especially the greens!), and amp up the proteins
Exercise regularly
Minimize stress
Drink more water

Then what?

Contact Heidi

Dr. Mark Hyman, director of Cleveland Clinic’s Center for Functional Medicine, says you should friend-power vs. willpower. He says studies show obesity is contagious, and if you have obese friends, you are at a higher risk of becoming obese. Hyman performed a large social experiment and discovered health is contagious too. If you have healthy friends, you are more likely to be healthy as well [3].

I want to be your healthy friend. If you are experiencing any of the above symptoms, you might benefit from a detox. But health is often not something we can, or should do alone. I will come alongside you and walk you through this journey to balance your hormones and balance your life. I will help you heal.

1. https://nicolejardim.com/hormone-balance-your-liver-function/

2. https://www.holtorfmed.com/estrogen-balance-hormone-imbalance-and-the-liver/

3. https://drhyman.com/blog/2015/03/12/7-reasons-you-need-to-detox/

Are You Suffering from the 21st Century Epidemic?

Fri, 19 Jul 2019 14:24:17 GMT

How Stress Effects Your Health

Every spring that dreadful day seems to sneak up on us: Daylight Savings. Most of us will wake the morning of, and many mornings after, feeling drowsy or like we are "off" and need more sleep. This lack of energy will continue until our biological clock reprograms itself and evolves to the new time setting. Our natural rhythm has been disrupted—our internal clock is still saying it is one hour earlier than the time on the alarm clock.

Because of the earth's rotation, almost all organisms function under a 24-hour day/night cycle called the Circadian Rhythm. This daily rhythm is not simply a response to alternating changes of day and night, it arises from an intrinsic timekeeping system referred to as the “biological clock.” This clock prepares us for changes in our physical environments, such as the rising and setting of the sun, and enables our cells and body systems to behave appropriately at the right time of day.

Mammals have an area of the brain called the suprachiasmatic nucleus (SCN) that functions as the master circadian pacemaker, controlling when we sleep and rest, and when we are awake and active. Circadian rhythms also control:

Body temperature
Blood pressure
Heart activity
Oxygen consumption
Hormone secretion
Metabolism

Disruption of the circadian rhythm due to lifestyle factors plays a role in the development of metabolic disorders such as obesity and diabetes.

It is widely accepted that an adrenal steroid hormone called Glucocorticoid (cortisol) has a daily variation in its circulating levels and is directly under the control of the circadian rhythm. Cortisol plays a crucial role in our adaptive response to various types of stress. Cortisol levels for a normal circadian rhythm look something like this:

When we are under stress, our circadian rhythm is affected. There is, however, a huge variety when it comes to different types of stressors. The three major categories are:

Emotional

Death of loved one
Working with or for someone that is unpleasant
Financial changes
Divorce
Moving to a new location

Dietary (glycemic dysregulation)

Low carb diet
High carb diet
Alcoholism
Skipping meals
Ingesting foods that trigger an immune or allergic response such as gluten, dairy, corn or peanuts

Pain and hidden inflammation/infection

Physical trauma such as motor vehicle accidents, sports injuries, surgeries
Diseases such as arthritis, bursitis, or anything that ends in “itis,” which means “inflammation”
Unknown influences such as liver toxicity due to heavy metal exposure, or infections that have gone undetected such as parasites and poor gut bacteria

Humans were not designed to endure chronic stress.

We have not evolved to handle the modern day stresses listed above. Our bodies hold on to our innate need for survival—that is why the stress response is called "fight or flight."

When we are locked in any of the situations listed above, we cannot handle it and, additionally, we have a revved up system that is unable to act. When this happens, cortisol levels go up and stay up. Consequently, we suppress our immune systems, causing blood sugar handling dysregulation, and we become unable to handle mental or emotional stress because we are stuck in over-reactive mode.

With constant overstimulation, many people experience HPA-D and cortisol dysregulation (the amount of cortisol available throughout the day and throughout our circadian rhythm cycle). HPA-D is a brain-to-body hormone dysregulation that affects many processes throughout and is the root cause of many chronic health conditions. HPA-D and an inefficient circadian rhythm can display any or all of the following symptoms:

Excessive fatigue
Dry skin
Neck/back pain
Inability to hold a chiropractic adjustment
Food allergies
Environmental allergies
Hair loss
Hormone imbalance
Irritability
Inability to lose weight
Fatigue headache
Poor immune response
Insomia
Depression
Cravings
Dizziness
Anxiety
Lack of concentration
Poor memory
Gastrointestinal issues such as indigestion or bowel problems

I see this daily in my practice as a functional nutritionist. We run a lab-based saliva panel that tests the cortisol level several times throughout the day to determine what the patient’s rhythm looks like and when it is deficient. Then we treat the underlying causes rather than the symptoms. This is functional medicine.

People have chronic health issues not being addressed by mainstream medicine. While these health issues may require lifestyle and dietary changes, they also most likely require healing of HPA-D. If you are experiencing these symptoms, contact me. I know how to help you so your body can start healing. Sign up for a free Health Discovery Session with me so that we can discuss your needs and get you started today!

Heidi Toy Functional Medicine

Why Understanding Heavy Metal Antibodies is Crucial Before Starting Detox for Autoimmunity

Why Testing for Heavy Metal Antibodies is Crucial Before Detoxing in Autoimmune Conditions

Heavy Metals and Autoimmunity: The Risks

Why Testing First is Key

What Does the Right Test Look Like?

The Risks of Detoxing Without Testing

Why Work With a Knowledgeable Practitioner

Conclusion

The Hidden Dangers of Food Combinations in Autoimmunity: Why Single Food Testing Isn't Enough

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Understanding Food Protein Reactions

The Role of Cross-Reactivity

Why You Should Pay Attention to Food Combinations

The N=1 Approach to Autoimmunity and Food Sensitivities

The Takeaway

5 Common Signs of Glutathione Deficiency You Shouldn't Ignore

If you're experiencing fatigue, frequent infections, or other unexplained symptoms, it's possible that you may have a glutathione deficiency.

Mindful Eating

Mindful Eating for Weightloss

The Crucial Functional Steps for Fifth Disease (Parvovirus B19) in Children

What Is Fifth Disease?

Functional Medicine Support for Fifth Disease!

Step 1. Boost Immune Function

Step 2. Calm Inflammation & Ease Symptoms ﻿

Step 3. Support Gut Health

Step 4. Encourage Healing Lifestyle Habits ﻿

When to See a Doctor

The Functional Medicine Takeaway

How To Reverse Adrenal Fatigue

Diet

Rest

Excercise

Stress Reduction

Supplementation

All in All

8 Tips for Getting the Most Nutrients into Your Diet

Change up where/how you purchase your food.

Make your own salad dressings.

Cook with healthier fats:

Toss your refined salt and go with Sea Salt or Himalayan salt.

Change how you eat out:

Cook more meals at home:

Snacks are okay, as long as they are healthy.

Go easy on yourself.

Autoimmune Disease and Food Sensitivities: Why Diet Matters

How Food Sensitivities Fuel Autoimmune Flares—And What to Do About It

Why Are Food Sensitivities So Common in Autoimmunity?

The Three Types of Lost Tolerance in

Autoimmunity:

What Can You Do?

1. Identify and Remove Trigger Foods

2. Focus on Gut Healing

3. Eat Nutrient-Dense, Anti-Inflammatory Foods

4. Manage Stress and Support Your Immune System

Bottom Line

Control Your Urge To Indulge

Enter: Urge Surfing

Fermented Foods: A Side of Sauerkraut

Embrace The Fat

Balancing Blood Sugar: A Key to Autoimmune Remission

How Stabilizing Blood Sugar Can Help Put Autoimmune Conditions into Remission and Promote Healing

The Blood Sugar-Autoimmune Connection

How to Achieve Blood Sugar Balance for Autoimmune Healing

The Takeaway: It’s Not Just About Food Proteins

Benefits from Omega-3 and Omega-6

Getting Candid about Candida Part 3

Hangover or Too Much Yeast?

Getting Candid About Candida Part 4

Kill the Candida!

The Psychology Behind Cravings: What’s Really Going On?

Food Cravings Explained: The Hidden Causes of Sugar, Salt, and Carb Cravings (and How to Take Control)

Getting Candid about Candida Part 2

Why Did I Get Candida and How Can I be Sure?

Why CoQ10 is the Unsung Hero of Heart Health (And Why You Need It)

Discover How CoQ10 Supports Heart Health, Energy Levels, and More—Especially During Heart Health Month.

Getting Candid about Candida Part 1

Good Yeast, Bad Yeast

10 Thoughtful Paleo Treats Gift Ideas for Valentine's Day

Valentine's Day is the perfect opportunity to show your love with thoughtful gifts that align with your partner's Paleo lifestyle.

Step 2. Calm Inflammation & Ease Symptoms

Step 4. Encourage Healing Lifestyle Habits

It’s time to look beyond diet and dig deeper into cortisol balance.

The Root Cause of Hormonal Chaos

✨ It starts with regulating cortisol—your foundational hormone.

Top 6 Tips to Balance Your Cortisol & Support Hormonal Health:

Just to get this party started, here are a few facts taken from The Lancet (12/13/2012) for you to “digest”:
Two-thirds of American are overweight or obese