What to Focus on to Improve Your Health in the New Year

Hi, friends, and Happy New Year! I hope you had a wonderful holiday season and made some great memories. We had a sweet Christmas this year and really soaked up our last Christmas together as a family of three. We have a lot of new and exciting things coming up this new year, so I loved a little quiet downtime before all of that. Now, we’re switching gears and getting into that time of year when people are a little more focused on their health and often setting some new goals for themselves, so today, I want to share what I believe to be a few of the most effective ways to really improve your health in the new year. 

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Have you already set your goals for 2023? Most of the time when people, especially women, set goals for themselves, they include some kind of health-related goal. Often it can be related to weight or something about their bodies that they’re wanting to change. I love goal setting and think that when done in a healthy way, it can be really helpful and effective, but one thing that I’ve noticed working with women on their health, is that they often don’t really know what to focus on or they find themselves focusing on something that’s kind of arbitrary and often just leaves them frustrated and burnt out after a few weeks. If you’ve been around here for any length of time, you know that I don’t love focusing on weight as a goal because weight is affected by so many things and a healthy weight doesn’t follow a perfect, easy formula, which leaves most women feeling frustrated. It’s also possible to lose a lot of weight and still be really unhealthy - not to mention how it can negatively affect body image and mental/emotional health. So, if focusing on weight isn’t a good idea, what should you focus on if you are really wanting to see improvements in your health? Well, I’m glad you asked because I have a few thoughts to share with you on that. :) 

Stabilize your blood sugar

The first area I believe should be prioritized is stabilizing your blood sugar. I talk about blood sugar a lot on this podcast and when working with my clients because it affects so many things in the body. Every cell in your body is dependent on glucose for energy and it fuels many functions of the body, but when it becomes dysregulated it can increase your risks for heart disease, stroke, kidney disease, immune system dysfunction, hormonal imbalance, nerve damage, metabolism issues, decreased brain health, and so much more. It’s not something to ignore and can lead to serious health issues, yet many, many people walk around with very unstable blood sugar levels and don’t think much about it. You may not even know that you have dysregulated blood sugar but you may be more familiar with some of the common symptoms such as mid-day energy crashes, headaches, irritability, weight gain or difficulty losing weight, slow wound healing, skin issues, fatigue, dizziness, irregular menstrual cycles, fertility challenges, and more. 

Untreated blood sugar dysregulation can contribute to insulin resistance - a condition where the cells of the body become desensitized to insulin, leading the pancreas to produce more and more insulin in order for the cells to respond and be able to take in the needed glucose. This leads to high levels of both insulin and glucose in the body, which also leads to increased fat storage, blood pressure, elevated cholesterol, and triglyceride levels. These dysfunctions within the body lead to an increased risk for heart disease, cancer, Alzheimer's, and just overall increased damage to the body. 

So you can see how this one area of your health that may seem like not a big deal can actually affect your health in really negative ways or when managed well can create a solid foundation for better overall health. 

I have a few other episodes about ways to improve blood sugar regulation, so I’m not going to go deep into that in this episode - go listen to episode 17 or check out my online course if you are looking for more info on how to do this. I also have a brand new resource that is a great tool for anyone, but especially anyone working on blood sugar regulation. You can download my new Healthy Eating Food Formula Guide for free on my website or in my Instagram bio. It gives you the exact formula to follow to create any meal or snack that will support blood sugar balance while also leaving you feeling full without energy crashes or cravings. My favorite thing about this new guide is that it gives you the tools to create healthy meals on your own, with the foods that you enjoy rather than giving you a strict regimen of foods to eat that leave you feeling dissatisfied and bored. Download the Healthy Eating Food Formula Guide here.

I could talk about blood sugar all day, but let’s move on! 

Improve your Gut Health 

The next area that I believe should be prioritized and will have one of the largest impacts on your overall health is prioritizing gut health. Is anyone surprised by this? Probably not! :)

You have heard me say this many times but you cannot have poor gut health and optimal overall health. It’s just not possible! The gut affects everything in the body - some areas are obvious like digestion and metabolism but a lot of areas that you may not think of, like mental health - depression, anxiety, mood imbalances; skin health - allergies, sensitivities, acne, eczema; immune health and autoimmunity; hormone health - hormonal conditions and imbalances, reproductive health and fertility; weight management and ability to regulate weight; even genetic patterns that can affect your kids and their kids. It’s unlikely to think of an area of health or function of the body that isn’t either directly or indirectly affected by gut health. 

So how do you know if your gut health needs attention or to be improved? Well if you’re breathing and haven’t already taken time to focus on improving your gut health, then this is most likely something that you can benefit from. Our “guts' ' run from our nose/mouth all the way through our digestive tract to the other end of us. It houses the majority of our microbiome - an ecosystem made up of trillions of microbes, including different viruses, bacteria, fungi, and other organisms. Studies have proven that there are more of these microbes in our bodies than human DNA cells - isn’t that insane? Just like in any other ecosystem, there needs to be a balance of the types of microbes within our microbiome. Some are more beneficial and some are more opportunistic and can lead to dysfunction within the system when there is an imbalance (also called Dysbiosis). Our current lifestyles of processed foods, excessive sugar, chronic stress, lack of sleep, lack of nutrients - especially B vitamins and vitamin D, and increased usage of meds like antibiotics, oral contraceptives, and antacid/PPI meds all have detrimental effects on that balance and often wipe out the good or beneficial microbes, allowing the pathogenic or opportunistic ones to thrive. Even some things completely out of our control like how we were birthed and fed as babies can trigger an imbalance in our microbiome. 

When this imbalance occurs, it can lead to all kinds of uncomfortable symptoms that you may be familiar with: gas, bloating, constipation/diarrhea, abdominal pain, unexplained weight gain/loss, mood imbalances, brain fog, skin issues like acne or eczema, chronic yeast infections, hormonal imbalances, infertility. When left untreated dysbiosis can eventually contribute to more serious conditions that I mentioned above. 

The concept of improving your gut health may feel overwhelming or daunting but it really isn’t. Following the functional medicine protocol allows you to calm and heal any inflammation of the gut while also supporting the rebalancing of the microbiome. Working with a professional trained in gut health who can lead you through the process will make it even more simple. 

The last area of health that I want to talk about today may feel like a super simple one but it’s one that makes such a huge difference and that is…

Move your body

Moving your body. I know - exercise is something that every health professional talks about and tons of fitness programs are built on, and yet it’s something that a lot of us just overlook. Even knowing all of the benefits of moving my body, it’s always been a struggle for me to be consistent in exercising, but it’s also been one of the biggest “needle movers” for me. Not just in a weight goal or something like that, but regularly moving your body is one of the most effective ways to improve both your blood sugar balance and your gut health! It’s part of the “S” triad (Sweat -or moving your body, sleep, and stress management) that is included in my course - Move Forward, Feel Better (more on that later). I chose to focus on the “Sweat” portion of that triad here because exercise is one of the ways to improve sleep and help the body deal with stress. 

Exercise has just so many benefits. As I already mentioned it helps improve gut health and support healthy blood sugar - which if you remember affects most systems and functions of the body - but let’s just highlight a few benefits like increased energy, increased happiness, improved mood, improved detoxification, improved digestion, and gut motility, increased cardiovascular endurance and overall strength which leads to fewer injuries, improved immune response, improved mental clarity and an overall better outlook on life. 

We all need to be prioritizing moving our bodies each day for at least 10-15 minutes and building up to a longer amount of time. The beautiful thing about exercise is that it can look so many different ways. You can totally customize it to your preferences and schedule. Just make sure to prioritize it and have some accountability for it. You can find a lot more ideas and information on exercise in episodes 15, 46, 53, and 87. I’ll link to those in the show notes. 

So there you have it - three areas that I believe have the biggest impact on your overall health. If you’re looking to actually improve your health in 2023 and take action that has positive effects on your health and makes a lasting difference, I encourage you to focus on these three areas. Most likely whatever area of your health that you are wanting to improve or change will be positively affected and improved.

As a resource to help you know how to focus on these areas that I’ve talked about today, I’m offering 30% off of my Move Forward, Feel Better Course that walks you step-by-step through the process of how to stabilize blood sugar, improve gut health, prioritize those lifestyle factors that I mentioned like sleep, stress, and movement, as well as module all about having a healthy mindset and setting optimal health goals for yourself that will actually lead you to success. It’s a 4-module course that you can do at your own pace that fits your schedule and includes downloadable worksheets to help you apply what you learn to your life and health. For the next two weeks only, you can purchase the course for 30% off making it only $55! That’s the price of one nice meal out or a new sweater at your favorite boutique. Take advantage of this opportunity to learn the tools you need to improve your health! 

How to Choose A Probiotic

Hi friends! Today’s episode is in response to a very common question that I’m asked, which is “which probiotic should I take? Which do you recommend?” I’ve talked about probiotics in several different episodes but I wanted to consolidate my thoughts into one episode for you.

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My guess is that you probably know that probiotics are beneficial to our gut health and you may even be taking one, but I often get questions about which kind of probiotic I recommend or think is best. 

Before I answer that question, I want to back up just a little bit and make sure we cover the why behind taking probiotics. I always want you to be educated on what you are putting into your body and why/if you even need it - so let’s start there.

Our gut microbiome is an ecosystem within our bodies that is made up of trillions of microbes - some that are beneficial to our health, and some that aren’t so much. Just as with any other kind of ecosystem, balance is key in order for it to thrive. The same is true for our microbiome. 

Many factors of our normal day-to-day lives work against this balance. For example, a few of the most common issues are:

• Standard American Diet (It’s referred to as SAD for a reason)

• Poor sleep quality

• Chronic stress 

• Overuse of medications like antibiotics, PPIs, and antidepressants (while these are necessary at times they are major contributors to an imbalanced microbiome)

There are many other factors that can contribute to imbalance in our guts, including genetics, that we can discuss in another episode. I just wanted to reiterate the point that most of us need to have probiotics in our daily regimen (whether from food sources or through a supplement).  

A few important things to look for in a probiotic supplement:

• Multi-strain blend that includes both lactobacillus and bifidobacterium strains

• CFU count above 5-billion (with a few exceptions) 

• Third-party tested for quality of ingredients and end result 

A couple of pro-tips taking a probiotic:

• Start with a small dose and build your way up to the recommended dosage of the package

• Rotate the blend that you are taking every few months to ensure you are including a wide variety of strains

A couple of my favorite brands for probiotics are Mary Ruth Organics and Klaire Labs. 

Mary Ruth Organics has both a general probiotic that every member of the family can take. It’s a raw probiotic, so you will notice that the CFU count is lower and that is okay in this case. It is also a tasteless liquid and shelf-stable so it’s super easy to take and very budget-friendly. 

They also have a few targeted probiotic blends that are pretty new but I haven’t personally tried those yet. 

Klaire Labs is my other go-to, especially for more targeted probiotic blends. Their Therbiotic-Complete formula is one of my absolute favorites and the one that I typically recommend for most of my clients while we are working together as it has a wide spectrum of strains and a high CFU count. They also have an antibiotic support blend that I love for anyone on or coming off of antibiotics, as well as a blend called Target gbX that is specifically designed with strains that support the gut-brain connection, which is great for just about everyone but especially for those who may be dealing with mood disorders or anxiety/depression. 

Both of these brands are third-party tested and you can find their products through their own websites and even have Amazon stores that include most of their products. 

Before I wrap up for today, I do want to mention one caveat when it comes to taking probiotics. If you have serious gut health issues like SIBO or Leaky Gut, it isn’t a good idea to just start taking a high dose of probiotics and assume that it will fix it. If you aren’t also doing some work to heal your intestinal lining, you may actually experience worsening of your symptoms, so please make sure you are working with a professional who is trained in gut health - someone like myself or maybe a functional medicine nutritionist or physician who can guide you through the process of healing your gut. 

How to Support Your Liver Health

Hi friends! Today’s episode is kind of a “part 2” to last week’s episode on liver health. In that episode, we covered what the liver does and a few of the really important roles that it plays in our overall health, as well as what can happen when we don’t support our liver health. In this episode, I’m sharing practical ways that we can support the health of our livers as they support the rest of our bodies. 

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There are a number of ways that we can help support the health and function of our livers and most of them can be done from the comfort of our homes! So that’s great news! I’ve broken these down into a couple of categories to hopefully help it be easier for you to remember (you can always go to the show notes as well). 

The very first thing that we can do to support the health of our livers is… can anybody guess it?? You know what I’m going to say...

Improve gut health

I know that I sound like a broken record here, but I’m not exaggerating when I say that the health of our gut affects just about everything else in our bodies - especially our livers. If our guts aren’t healthy, toxins can be recirculated right back into the liver, instead of being excreted as they are designed to be. 

So if you are experiencing a lot of gut health issues, work with a professional trained in gut health to address the root cause. If you struggle with constipation or regular bowel movements, this is something that needs to be addressed ASAP with a treatment that will address the root cause and not just force your body to go. Unfortunately, these kinds of medications, while necessary at times (for short-term use), do nothing to heal to cause of constipation, and can harm the balance of the microbiome even more, which just perpetuates the problem. 

Here are a few ideas to help, if this is something you are struggling with: 

• High-quality bone broth daily 

• Deep breathing/box breathing before all meals

• Eating every 3-4 hours (fiber, protein, and fat)

• Add more variety to your meals (change out produce often)

• Gargle every day (start small and build up to 2-3 minutes at a time)

• Take a multi-strain probiotic (best to start this after a few weeks of the daily bone broth)

• Hydrate!! (½ body weight in oz of filtered, mineral water daily; can also add electrolytes to help)

Prioritize key nutrients 

Your liver is dependent on certain nutrients to function effectively. It needs protein to supply amino acids which assist with detoxification. It also needs liver-friendly nutrients including vitamin C and B vitamins, zinc, and selenium,  as well as antioxidants found in cruciferous vegetables like broccoli, cauliflower, brussels sprouts, cabbage, and kale, for example. Healing foods like garlic and turmeric can also support liver function by assisting with the production of liver enzymes.

One simple tip for increasing the intake of these essential nutrients is to aim for half a plate of vegetables at every meal, making sure to include some/all of the cruciferous ones that I just mentioned. If you’re also working on your gut health, most of these veggies are more easily digested when cooked (sauteed, roasted, steamed, etc.).

There are some other nutrients and herbs that may also be helpful in supporting the liver: 

• NAC (N-acetyl cysteine) and Glutathione are both antioxidants that have been shown to support the liver 

• Milk Thistle, dandelion root, and astragalus are commonly used to nourish the liver and assist in healing, especially for those with congested/fatty livers. You can often find Liver Support Teas that are made of a blend of these herbs. 

Increase lymphatic movement

Unlike the circulatory system, the lymphatic system doesn’t have a pump to keep things moving. It is dependent on the movement of your muscles and tissue to move the lymph around to different lymph nodes in the body to be filtered and then recirculated.

Moving our bodies every day for even just 10-15 minutes can help increase circulation as well as movement within the lymphatic system. Dry Brushing is also a helpful tool for increasing lymph movement in the body and can be done daily or several times a week before showering or taking a bath. 

Reduce toxic burden

One major way that we can help support the health of our livers is by reducing our exposure to toxins. As I’ve talked about many times, the body - specifically speaking here about the liver - is designed to filter toxins, so we don’t need to try to be 100% toxin-free or live in a pure bubble, however, we can place an undue burden on the liver when the number of toxins we are exposed to and the rate at which we are exposed to toxins is really high. Remember how in the last episode we talked about how every single thing we breathe, digest, or absorb has to be filtered through the liver. So when we are continually eating, breathing, and absorbing things that are full of chemicals that are harmful to our bodies, we have created a huge workload for our livers. 

So what are some simple ways to reduce our exposure: (have entire episodes about this 24, 64, and 65)

• Choosing organic produce (for the dirty dozen) and organic, antibiotic-free meats dramatically reduce the number of herbicides and pesticides we are exposed to.

• Increase awareness of the ingredients in personal care products and cleaning products. (EWG)

• Decrease foods/substances that create a greater workload for the liver such as alcohol/drugs, sugar, caffeine, high-starch carbohydrates (especially w/o protein and fat). 

Use Alternative therapies

There are a few other ways to support the liver that I wanted to mention:

• The use of a castor oil pack over the liver is believed to increase circulation to the liver as well as help in the production of one of our master antioxidants - glutathione. 

• Epsom salt baths are helpful for many things, especially in relief from sore muscles and even in reducing stress. Some also believe that the absorption of magnesium sulfate from the epsom salts can also support the liver. 

• Acupuncture has been shown to improve circulation and therefore decrease stagnation. There are many studies showing that acupuncture is helpful for liver function. 

• TCM believes there to be a direct link between unresolved feelings of anger or sadness and poor liver health. We know unresolved emotions and trauma can also lead to chronic inflammation and even poor adrenal health as well. So all the more reason to be sure you are paying attention to your emotional health as well, managing stress well, as well as seeing a counselor if you feel that you need some additional support navigating through past experiences or feelings (most of us do). 

Adding in a combination of few of these ideas into your daily and weekly rhythms will help support not only your liver health but your overall health as well.

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Why Liver Health Matters

Hi friends! In today’s episode, we are talking about our livers and why it’s so important that we take good care of them! The health of our livers is probably not something that often crosses our minds, but it is one of the most important organs in our bodies both for everyday function and long-term health. So let’s get into talking about the liver…

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The liver is the unsung hero of our bodies. It performs over 500 essential functions and unless something is going wrong, it rarely ever gets noticed. Most people I know don’t go around thinking about their livers throughout the day, yet it’s functions are vital to all other body systems’ ability to function. 

For example, here are a few of the essential functions the liver is responsible for:

Digestion and absorption

Our livers help turn our food into energy. It stores and distributes both fat and glucose, as well as metabolizes both cholesterol and protein.  It produces bile which is vital for digestion and absorption of key vitamins and nutrients and then distributes those nutrients out to the body. It also produces key enzymes that are needed for other chemical reactions all over the body. In addition to distribution, it also stores vitamins and minerals that will be needed in the future. So just by listing these few things, this shows that our livers help regulate our blood sugar, cholesterol, and hormone levels. 

Immune Function

Our livers produce of certain proteins and components of the immune system such as cytokines as well as various other immune cells. Our livers maintain a certain amount of controlled inflammation which assists the body in detoxification, but when this becomes uncontrolled or dysregulated, it can lead to systemic inflammation which damages the immune system and can even lead to auto-immunity or cancer. 

Hormone Function

The liver is hugely important for hormone health. Our livers create proteins and cholesterol that carry hormones all over the body. In addition, it also helps deactivate hormones and assist with ridding our bodies of excess hormones, or ones that we no longer need. This process is vitally important. For example, with the hormone estrogen, our livers actually regulate which kind of estrogens our bodies produce, as well as help with the processes that remove excess estrogen from the body. Without this essential function, an excess of estrogens can build in the body leading to estrogen-dominant diseases and cancer.  

Detox 

The function that our livers are best know for is detoxification. The liver is responsible for the movement of the blood in our bodies. As a matter of fact, almost 1½ liters of blood pass through our liver every single minute in order to be filtered. Through this process it extracts toxins and stores nutrients for later use (which we discussed when talking about digestion and absorption). The liver detoxifies in three phases that must stay in sync with each other. 

Phase One is bioidentification. This is when your body sends out enzymes that put a red flag on all toxins. Phase two is conjugation. This is when the body attaches molecules to those flagged toxins to make them either water soluble or fat soluble. Phase three is elimination. This is when the body actually flushes the toxins from our bodies when we use the bathroom (and sometimes through sweat). If one of these phases isn’t working correctly, it can damage our body’s cells and allow the toxins to continue to circulate in our bodies, further taxing our livers and creating a loop of inflammation. Every single substance we breathe, ingest, or absorb through our skin will pass through our liver, which creates a huge workload for it every single day. 

The point here is that every other system in the body is dependent on the function of the liver and when our livers are healthy, and functioning well, this works great! However, the truth is that the majority of Americans are walking around with less-than-healthy livers. 

What happens when our livers aren’t healthy

It’s estimated that up to 90 million Americans (that’s almost ⅓ of the American population) has Fatty Liver Disease, which is basically inflammation of the liver that occurs when apprx. 5% of cells in the liver are replaced with fat cells. This causes the liver to be unable to keep up with it’s 500+ essential functions and add to systemic inflammation in the rest of the body, which can lead to other chronic diseases like heart disease, diabetes, even Alzheimers and Dementia. 

If Fatty Liver Disease is left untreated, it can progress into Fibrosis, and even Cirrhosis of the liver, which leads to liver failure (fatal). Liver Disease doesn’t just occur because of alcohol or drug use or Hepatitis. Non-alcoholic fatty liver disease is the most common form of liver disease and is caused by a combination of lifestyle and genetics - most commonly high-starch/high-sugar diets, insufficient protein intake, intake of trans fats and artificial chemicals, unresolved emotions and trauma, lack of movement in the lymphatic system, and overexposure to environmental toxins. It’s not usually only too much fat, as the name would suggest.

Symptoms of an unhealthy liver or fatty liver disease

There aren’t always immediate symptoms, which can make it tricky. When symptoms do occur, some common ones are:

• Abdominal pain, fullness in the upper right side

• Nausea, loss of appetite (especially in the AM)

• Swelling in legs/abdomen

• Fatigue

• Brain Fog/confusion

• Waking up at night in the 2-3 am range regularly

You can ask your provider to run labs to check enzyme levels most commonly found in the liver ALT and AST. If either level is over 30, especially ALT, this can be indicative of a damaged liver. It’s important to note that by the time these levels are above normal, damage to the liver is already happening. So we don’t want to wait until then to care for and support the health of our liver. 

The good news is that livers regenerate and that our body has an amazing ability to heal. It will need some support from us, but an unhealthy liver, even most diseased livers, with the exception of cirrhosis, can be become healthy and well-functioning again. 

In the next episode, I am going to share ways that you can support your liver health to prevent an unhealthy, sluggish, or diseased liver, as well as ways that you can help your liver to heal if you are already experiencing liver dysfunction or disease. Make sure you stay tuned for that episode! 

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A Few of My Favorite Less-Toxic Swaps

Hi friends! In today’s episode, I want to share a few of my favorite less-toxic swaps that I feel have made the biggest impact on me and my family. 

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When it comes to learning about toxins and how they can affect the body, it’s easy to start feeling overwhelmed. Where do you start, how do you know what to swap, etc. I remember feeling so overwhelmed when I first started learning about all this stuff and kind of like I needed to just chuck everything I owned and start over. Obviously, that’s not realistic or even smart. The goal is never to bring more stress or fear/anxiety into your life bc those things are just as, if not more, toxic than all the chemicals. I have an entire episode dedicated to how to start the process of reducing toxin exposure in your life, so if you find yourself feeling that way, go back and give that one a listen. Today I just want to highlight three of my favorite swaps that we made and why I feel like they’ve had a big impact on my health and our home. 

Berkey Water Filter System

First, I want to start with the one we use the most often - the Berkey water filtration system. We use our Berkey every single day, multiple times a day - it even travels with us when we can take it. It is by far one of my favorite less-toxic investments that we have made. 

Let me back up and explain what it is: The Berkey Filtration system is a counter-top water purifying system that removes unhealthy contaminants and impurities from your tap water.  

We chose the Berkey because I wanted a filtered water option for our family and I wanted an option that was sustainable and affordable. Even though there is some government regulation on what is allowed in our tap water, I knew that it wasn’t really a safe option for drinking due to some testing we had done previously, but then I also looked up a contaminant report (from Berkey) for water coming from our water company and it found that 11 contaminants that exceeded the EWG’s guidelines and each of them were believed to be carcinogenic (increases risk for cancer). 

This wasn’t an overnight switch for us. We started by switching to bottled water, then a water cooler in the house, then finally the Berkey. For us, the final deciding factor was the amount of money we were spending each month just on water! The amount that we drink and use for cooking, etc. it saved us money, in the long run, to go ahead and invest in the Berkey system. 

Some of the things I love about it is that it doesn’t filter out minerals, which can lead to dehydration; it doesn’t require power,  so can be used in emergencies, and if there are unsafe water conditions in our area; it can be easily disassembled/reassembled so it can travel with us as well. 

I highly recommend switching to the Berkey! As of recording this a few of the sizes were sold out, so if you’re interested in getting one, I suggest you don’t wait! We have the Big Berkey which holds a little over 2 gallons at a time. 

Essential Oil Diffusers and Safe Candles 

The next less-toxic swap that I wanted to highlight today is essential oil diffusers - specifically switching them out for scented candles. I know… it’s about to be Fall, and candles are so cozy, especially those cute pumpkin ones that Target just put on the shelves. I hear you! But did you know that most regular candles actually pollute the air of your home? Most are made from paraffin when burned emits chemicals like benzene (which scores an F from the EWG with high concern for increased risk of cancer, genetic defects, reproductive issues in males, asthma, and much more), toluene (which scores a 10 also with reproductive and developmental concerns). Unfortunately, some of the soy candles aren’t much better because they are full of synthetic fragrances, which are often also made of petro-chemicals (petroleum-based just like paraffin - therefore having all the same carcinogenic and reproductive dangers) as well as phthalates, which are known endocrine disruptors. Not to mention, the allergy/respiratory irritant factor associated with synthetic fragrances. 

I’ve always been extremely sensitive to fragrances and even when I used to buy conventional candles, there were only a couple of scents that I could tolerate without having a reaction.  So what do we do instead? 

The good news is that there are options that not only are good for our health but also can actually help clean the air in our homes. I love using essential oil diffusers in my home and personally, I feel like they are also cozy and inviting. I love that I can actually support the health of my family while making my home smell good! There are so many fun diffusers on the market, some with flickering effects, just like a candle. Some of my favorite scents to use are lavender, orange, and frankincense together, or just using Germ Fighter (or Thieves) which smells like a holiday candle to me! In my bedroom, I love using lavender, of course, but also Clary Sage - both smell amazing and help to induce deep, restful sleep. 

I’ve also recently learned about a few candle companies that are making safe candles from 100% beeswax (which actually cleans the air in your home by emitting negative ions) or another clean vegetable oil source, and scented purely with essential oils. I haven’t personally tried any of these yet, but I have my eye on a couple made by Fontana Candle Company that I want to try for the fall/holiday season. 

Laundry Detergent and Cleaning Products 

The last less-toxic swap I want to talk about today is laundry detergent and cleaning products. Laundry detergent is one of the first swaps I recommend to my clients because #1 - it’s a super easy switch and #2 - your clothes/sheets/towels are touching your body all day/every day. Most regular laundry detergents are full of chemicals like SLS, dioxane, ethoxylates, formaldehyde, and of course - synthetic fragrances. As we just talked about, these chemicals cause very serious concerns for things like endocrine disruption, reproductive issues, respiratory/skin irritation, and even cancer. Our skin is our biggest organ and our clothes sit on our skin all day long. So while many of us may love the lasting scents that may come from our favorite detergents, fragrance softeners, or scent boosters, we have to remember that all of those chemicals are sinking into our skin and into our bloodstream. It’s not worth it! 

Especially when there are so many less-toxic ingredients on the market. My favorite laundry detergent is currently the Thrive Market brand unscented powder (all ingredients score an A or B on EWG). I’ve been using it for probably close to a year and have zero complaints about it. It’s affordable, easy to use, and I just add a couple of drops of essential oils to the bag if I want it to be scented. I’ve also heard great things about the Molly Suds Laundry Powders (also scores an A on EWG) though I haven’t tried it myself. 

The same concerns are true for household cleaners as well. Though those usually don’t touch our skin regularly, we breathe them in while using them and the chemicals emitted from them pollute the air in our homes. Did you know that it’s estimated that the air in our homes is at least 2-5 times more toxic than the air outside? Think about that - with all the air quality issues we worry about polluting the environment outside, inside of our homes is typically worse! 

Branch Basics is a wonderful brand of cleaners (they also have laundry products) and they are an amazing resource for education about toxins in our products and the effects they can have on our health. Again, the Thrive brand has safe options, and personally, I’m a big fan of making my own cleaners. Mainly because it’s the most affordable option for us, and right now I’m in a season where I have the time to do it - not that it takes much time at all. I actually use @alittlelesstoxic’s recipe to make most of my cleaning products. I will link to those in the notes but they are very easy to find on her Instagram feed as well. There are many other clean, safe brands of cleaners out there as well but just be careful about actually looking at the ingredients. Just because something is marketed as being “all-natural” or “green” doesn’t mean it’s actually made with safe ingredients - a lot of that is just marketing. The EWG is my favorite resource for looking up ingredients - simply type in the name of the ingredient and then the word “EWG” into the google search and it should come right - usually the first or second search results listing. 

So those are a few of my favorite less-toxic swaps that I feel have made a huge impact on the health of our family and the air quality of our home. I hope this has been helpful for you and maybe gave you some things to think about. Again, remember the point here isn’t to freak you out or make you panic, but I do want you to be informed about the concerns associated with these toxic ingredients as well as the better, safer choices on the market.

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Living Life 'A Little Less Toxic" with Shawna Holman

In this episode, Shawna Holman of A Little Less Toxic shares how making simple changes over time drastically improved her health and why the ingredients that we put on, in, and around our bodies matter so much. She also shares practical ways to start reducing the toxic burden on our bodies without feeling overwhelmed and stressed out.

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Questions answered in this episode…

How did you first learn about the impact of toxins on your health?

Is reducing one’s toxin exposure/burden actually important or just something trendy to market “clean” products? Does using less toxic ingredients really impact our health?

How did you start reducing your toxic-burden? How do you recommend others get started in their own journey?

Learning about toxins can feel overwhelming, what is your encouragement for those who are afraid they can’t live a perfectly “clean” lifestyle?

Resources mentioned in this episode: EWG, Think Dirty - Live Clean App

Follow Shawna in all the places: Instagram, Youtube, alittlelesstoxic.com

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Intermittent Fasting: Helpful or Harmful?

Hi friends! Today we are talking about Intermittent Fasting (IF). It’s been a buzzphrase in the health and wellness industry for a while and there are wildly different perspectives and opinions on it. In this episode, I want to look at exactly what IF is and what are the ways it can be helpful, as well as how it can be harmful and who may not benefit from it.  I’m also going to throw my own opinion into the mix and share why I haven’t adopted this practice for myself. Let’s get into it! 

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What is Intermittent Fasting (IF)?

Intermittent fasting is a term used to describe a certain approach to eating that includes abstaining from food for short periods of time. Time-restricted eating Is the most common method of intermittent fasting. For this type of in a minute fasting you eat during a shortened window of time during the day, which extends the amount of time you’re not eating overnight. This can be anywhere from a 12 hour fast to a 16 - 18 hour fast, and often includes skipping a meal either breakfast or dinner. You can choose to eat three meals while using this method but they will be closer together than usual. 

How it can be helpful:

A quick search on Google or Pinterest will list out multiple health benefits from intermittent fasting. Things such as helping with weight loss, burning fat for energy instead of glucose, lowering insulin levels, improving insulin sensitivity, benefiting cognitive abilities, and supporting the circadian rhythm and leading to better sleep.

Sounds amazing, huh? Well, before you decide to skip breakfast forever, let’s look at some of the ways IF can be harmful. 

How it can be harmful:

While it’s true that some people to do well with intermittent fasting, it’s also true that certain people may not do well with it, particularly women. Fasting, while possibly having short term benefits, can also lead to long-term ramifications. IF leads to higher amounts of cortisol to be produced in the body, which again can be good short term (like as in exercise), but in the long-term can lead to chronic inflammation (just as in exercising too much). This spike in stress hormones can cause the body to feel unsafe. Our bodies thrive and function their best when they feel safe. Food is a signal of safety to our bodies - that’s the way we are wired. So when we go longer amounts of time, or even days, without eating that can signal to our bodies that something is wrong and that we aren’t safe enough to eat. Again, this can lead to chronic inflammation in the long term, which is the exact opposite of what we’re trying to achieve. 

For this reason, IF can have negative effects on women’s hormone health and fertility. When a woman’s body does not feel safe, having a well functioning reproductive system is not a high priority. Some studies have shown that by simply extending the fasting window to 14 to 16 hours, or quickly reducing the amount of food that someone takes in during the day, the body can start to shut down some of the communication between the brain and the reproductive system. 

Also, while some say intermittent fasting can help with insulin resistance and blood sugar issues, the flipside to that is that it can also lead to blood sugar dysregulation in the long term. 

An increase in stress hormones can lower  insulin levels, but also increase blood sugar (glucose) levels. Insulin is the hormone that allows our body to use up glucose or blood sugar, so having an increase in glucose while also having a decrease in insulin can lead to having higher blood sugar levels overall - which again is the opposite of what we are wanting. 

The other issue that can sometimes happen with intermittent fasting is that because you’re eating your meals closer together, in a shorter window of time, this can sometimes lead to not having enough space in between meals for proper digestion and good gut health. 

In a healthy gut, the MMC (migrating motor complex) - sometimes also called the housekeeper of the gut - sweeps through the small intestine, moving any food or waste along into the large intestine for further digestion about every 90 minutes (Think of it as our gut’s clean up crew). The problem Is that any eating or drinking of something that has calories (even a cup of coffee) can interrupt that process. Ideally we would be spacing our meals apart about every 4 hours, but that becomes very difficult to do in an 8-hr or shorter window. 

When this mechanisms can operate as it should, it can create an environment for Dysbiosis, SIBO, and overall poor gut health. 

So as you can see, there are both possible pros and cons to intermittent fasting.

Why I don’t practice IF, personally: 

Personally, I’ve chosen not to practice structured IF. As a woman who has an inflammatory condition- an inflammatory hormonal condition, at that, the risks outweigh the possible benefits for me. I also don’t recommend it to most of my clients, as most are women also dealing with underlying chronic inflammation, gut issues, and hormonal imbalances.

Also, an Interesting note - an ISSA article states that most of the studies done on Intermittent Fasting have been done on men. It states that *“Out of seventy-one studies found in Harvard’s database for intermittent fasting, only thirteen include women at all. Beyond that, absolutely none of the controlled studies focus on the female population in general. There are no controlled studies that allow us to draw intelligent conclusions about how intermittent fasting affects the female population.” 

The article goes on to say that women are less likely to lose weight or experience positive health benefits from IF and seem to experience the best health when they maintain an unchanging flow of nutrient intake throughout the day. 

This is what I recommend to my clients and implement in my own life as well. I think a 12:12 model can work really well for women - a 12 hour eating window and a 12 hour fasting window at night. That pretty much follows our natural circadian rhythm of eating while it’s daylight. I advise my clients to eat a balanced meal that includes carbs/fiber, protein, and fat within an hour of waking - and then ideally eating balanced meals every 4 hours. I also think it’s important to listen to your body and follow your hunger cues. Again, it’s important to make your body feel safe, and restricting food will likely have the opposite effect. 

At the end of the day, remember that food is nourishment and fuel for the body. It’s not something to restrict and/or reward yourself with.

*https://www.issaonline.com/blog/index.cfm/2018/this-hot-diet-trend-is-not-recommended-for-women

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What Is the Deal with Gluten?

Welcome back, friends! Today I want to spend a few minutes talking about gluten and why everyone seems to be hating on it. For the past several years this topic has become more and more popular and just about every health and fitness guru out there has contributed their two-cents to the conversation. While there are no shortages of opinions on the matter, what I do seem to not find nearly as often is simple information that explains what gluten is, why it’s been labeled as “bad”, and how you can determine if you should cut out gluten or not. So that’s exactly what I want to provide for you in this episode. You know me - I like simple, clear info so let me just jump right in! 

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What is gluten? 

Gluten is the main storage protein found in wheat grains. It’s most often found in products containing wheat, barley, and rye, as well as occasionally in oat products. Think of it as the component to most bread, pasta, and baked goods that give a stretchy, soft texture. Gluten can also be added to several different foods like soups or sauces to increase the thickness or volume, processed foods to make them more filling, and even seemingly random things like soy sauce.  

Why has gluten been labeled as “bad”?

There are a few different factors that have caused some in the health and wellness field to have a concern regarding the regular consumption of gluten-containing foods. Gluten intolerances can vary from mild to severe. 

Those with Celiac Disease have an allergic, inflammatory response to gluten in which their bodies attack their intestines and create an autoimmune response. However, in the past several years, it’s become more well-known that those with Celiac Disease are not the only ones who can have negative reactions or side effects from consuming gluten. 

Gluten has been found to be highly inflammatory for a lot of people. Those with non-celiac gluten sensitivities or intolerances experience symptoms like bloating and digestive discomfort, brain fog, headaches, joint pain, anxiety and/or depression, and often eczema or other skin issues after consuming gluten, but these symptoms typically go away when gluten-containing foods are removed from their diet. 

It’s not exactly known yet why gluten can be so inflammatory. Research has shown that when gluten is consumed (by anyone) it causes a temporary increase in the production of Zonulin - a protein that regulates intestinal permeability. So it can be assumed that high consumption of gluten would lead to chronically increased intestinal permeability (sometimes known as leaky gut). This allows gluten, plus other organisms, to be released into the bloodstream, which triggers inflammation in the body.

One of the most common questions I have heard in regards to eating gluten is “if people have been eating gluten for centuries, why is it just now become an issue? Isn’t it just a trend?”. 

This is just my opinion, but in a lot of cases I feel like gluten - or really most food sensitivities - may just be the straw that breaks the camel’s back. As I’ve talked about before, our bodies were made to handle small amounts of inflammation - we have pathways designed into the functionality of our bodies for that kind of thing. However, due to the lifestyle of the majority of us, we have a much higher level of exposure to inflammation-inducing foods and experiences than ever before. Never has there been so many processed foods available and consumed on a regular basis. Never has there been this constant exposure to stressors both physical - like environmental toxins and emotional - like 60-hour workweeks, social media, and 24/7 news. 

I don’t think that gluten, by itself, is the issue. I think it’s that we have all these other issues going on, and in our Standard American Diet, we consume a lot of it. 

How can I determine if I should go gluten-free?

There are lab tests that can be done to look for certain antibodies but personally, I think that an elimination diet is often the easiest way to determine if you have a sensitivity. An elimination diet is just like how it sounds: you eliminate all gluten-containing foods from your diet for at least 30 days (60 is ideal). During this time you note your symptoms and how you feel. Then after the elimination time is up, you add gluten back into your diet and note how you feel. If your symptoms return or you feel worse, then you know that you have a sensitivity. 

If I cut out gluten, what can I eat?

Lots of things! There is a learning curve to going gluten-free, however, there are a lot of great alternatives out there. Our meals should be a combination of high-fiber carbohydrates, mainly vegetables, and healthy protein and fat. 

There are a lot of gluten-free alternatives available now like GF noodles, flours, crackers, bread, baking mixes, etc. You do need to make sure you are looking at the ingredients as sometimes those items can be full of unhealthy ingredients. Just because it’s gluten-free does not mean it’s healthy.

I’ve created a free guide with some of my fav gluten-free alternatives  - download it here. 

If I go gluten-free, does that mean I can never eat it again?

It depends. If you have celiac disease, then you really shouldn’t be consuming gluten at all, ever. However, sometimes those with just a mild sensitivity can occasionally eat gluten after they have allowed their gut to heal and worked to decrease inflammation in their bodies. In my experience, after following an elimination diet, those with gluten sensitivity prefer to avoid gluten long-term because they feel so much better. 

The Bottom Line

Gluten is not “bad”. Foods are amoral - they cannot be good or bad. We really need to change our way of thinking around this. Gluten is a hot topic because it is known to be inflammatory for the majority of people - likely due to other lifestyle factors in combination with the overconsumption of gluten. So, it’s not the enemy, but it can contribute to inflammation in the body and poor gut health, and in my opinion, that makes the idea of eliminating it something worth considering.

5 Simple Tips for Happy & Healthy Hormones

We all know that hormones can affect how we feel, for better or worse (most of us have experienced the negative side of this from time to time, right?). So, it’s no surprise that our hormones also affect the function of our bodies. In today’s episode, I’m sharing a few of the simplest and most effective ways we can support our endocrine system and get back to having happy, healthy hormones! 

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I think when most of us hear that word we automatically think of the negative side effects that we may have experienced from out of control hormones or hormonal imbalance like hot flashes and rollercoaster emotions, but really our hormones are responsible for so many functions in our bodies, and when well-balanced can help us feel energized, happy, and motivated as well as relaxed and calm.  

Hormones work as chemical messengers released from different organs and glands in our bodies. These hormonal messages are received by hormone receptors throughout the body that then signals a specific response. The entire endocrine system works together to control the level of hormones that circulate through our bodies and when just one of these hormones is even slightly imbalanced, it can easily cause other imbalances and trigger widespread health problems.

So what are some of the most effective things we can do to naturally support healthy hormone function? 

1. Get good quality sleep

Sleep is essential to our bodies’ ability to recover and regenerate. For example, Cortisol, one of our major stress hormones, is regulated in our bodies when we are sleeping (around midnight). So if we are staying up super late or really restless throughout the night, it can be difficult for our bodies to get out of the “fight or flight” response that cortisol creates. Sleep deprivation can also contribute to blood sugar dysregulation, which can lead to hormonal imbalance (which often only adds to sleep problems). Find tips for optimizing and protecting your sleep in Episode 29. 

2. Balance your blood sugar 

Blood sugar balance is so important for optimal hormone function. Unchecked blood sugar dysregulation often leads to insulin resistance, which often leads to hormone imbalances and sadly, often disease. One of the best ways to help regulate your blood sugar levels is to eat your meals at regular intervals (breakfast, lunch, dinner - no skipping) and be sure to include healthy carbohydrates, protein, and fat in every single meal and snack. This keeps the blood sugar (and insulin) from spiking and then crashing - which only creates a state of chaos in the body. Hormones do not like chaos! 

3. Eat a nutrient-rich diet 

Vitamins B6, B12, E, and D, as well as Folate, Iron, Zinc, and Magnesium, are just a few examples of essential nutrients that are necessary for proper hormone function and fertility. Unfortunately, a lot of women are often deficient in these nutrients. In addition, hormonal birth control and other common medications can deplete essential nutrients stores in the body. This is one of the many reasons why it’s important for us to make sure our meals are full of nutrient-rich foods like leafy greens and cruciferous vegetables; high-fiber fruits like berries; clean protein sources like fatty fish, grass-fed beef, and pastured eggs; healthy fats from nuts and seeds, avocados, as well as anti-inflammatory oils like coconut and olive. In addition, taking a high-quality probiotic will help improve the ability of your gut to absorb all of these nutrients. 

4. Manage physical and mental stress regularly

Stress is one of the most common factors of hormonal imbalance and can have detrimental consequences when left unmanaged. As I’ve already mentioned, the body releases cortisol and adrenaline in response to both physical and emotional stressors, which puts our nervous system in the “fight or flight” (sympathetic) state. While this is helpful for dealing with danger or an acute crisis, other crucial functions of our bodies like growth and reproductive hormone production, digestion, and tissue repair are all put on hold until we return to a calm “rest and digest” (parasympathetic) state.  Due to the nature of our lives, it can be easy for us to stay in this chronically stressed mode, especially if we aren’t actively managing the stress. 

In addition to getting quality sleep each night, a few other ways to help manage stress and return your body to a more relaxed state are things like engaging in gentle movement such as yoga or walking, being in nature, practicing deep breathing (boxed breathing is my favorite method - 4-second inhale / 4-second hold / 4-second exhale), enjoying prayer and peaceful music, or participating in a hobby that you enjoy. The key is to be aware of your body and actively work to return to a relaxed state.  

5. Reduce exposure to environmental toxins 

Environmental toxins like parabens, chemicals in plastics, and artificial fragrances (to just name a few). often create chemical responses in the body that can quickly lead the body into estrogen dominance and chronic inflammation. (I’ve devoted an entire podcast episode to this topic if you want to know more about common environmental toxins and how they affect our health). 

Using an app like Think Dirty or EWG to scan products, especially the ones you put on your body and clean your home with, will help make sure you aren’t exposing yourself to harmful chemicals that can disrupt your hormones. 

Here are a few easy switches that will help reduce your exposure: switch from plastic to glass or stainless steel for water bottles and food storage containers; use essential oils instead of artificial fragrances for personal care and cleaning products; ditch the fabric softener and use white vinegar in the rinse cycle instead (ditch those dryer sheets too!). 

An added bonus of all of these lifestyle changes is that they will also help to improve your gut health which is absolutely foundational for optimal hormone function. A lot of hormones are produced and transmitted in the gut, making it basically impossible to have poor gut health and healthy hormones. 

In addition to these tips, I also highly suggest working with a functional medicine practitioner, especially if you know you have a hormonal imbalance or inflammatory disease. This can often look like a team of professionals to help you get to the root of the dysfunction in your body as well as give you guidance for supplements and vitamins specific to your body’s needs. 

I love supporting clients as they learn to pinpoint and heal the root cause of their hormonal imbalance. They often notice such an improvement in their symptoms simply by adjusting their lifestyle and making changes specific to their body’s needs.

Learn how you too can improve your health and get back to having happy, healthy hormones! Click here to schedule a free 30-minute consultation call with me where we will work together to identify your specific health goals to help you move forward in your health journey.

Endometriosis Awareness: Part Two - My #Endo Story

Welcome back, friends! Today is part two of the Endometriosis Awareness series and in this episode, I’m sharing my story with Endometriosis. 

I want to mention in the beginning of this episode that this is my story and how Endometriosis has affected my life and the things that have been helpful for me, so while some of these things may also be true for you, and may even be helpful for you, make sure you are working with a physician and other health professionals that can help you implement any changes you want to make or treatment methods you’d like to try. 

So here is my story: 

I was diagnosed with Endometriosis in 2014 after an exploratory laparoscopy - I had just turned 26. Although I had been having symptoms of hormonal imbalance and even a PCOS diagnosis a few years before, I hadn’t even really known anything about Endometriosis. I didn’t have chronic pain and at that time I would say I really had no symptoms at all (once I learned more about it I realized that I had been having symptoms just not the bad cramping or heavy periods that were so often thought to accompany Endo). 

The summer before my first surgery I experienced my first severe pain episode. I don’t remember a lot about it but I do remember yelling for my husband from the bathroom because I had never felt pain that intensely before and I had no idea what was happening. After an hour or so it finally eased off and I went right back to my normal life without missing a beat. 

The next time it happened was probably several months later but that time, the pain was unbearable. It came on suddenly again and I can distinctly remember rolling around my bed in pain. Again, I had no idea what was happening but thankfully I had a good friend who was a nurse and suggested that maybe it was a cyst rupturing and I needed to see my Dr. That time the intense pain lasted for an hour or two, but I couldn’t stand up straight afterward without having sharp pains in my lower abdomen. I went in for an ultrasound the next day and I remember being scared out of my mind! Was it a tumor? Ectopic pregnancy? Was it going to happen again? 

I remember crying during the ultrasound and the tech trying to calm me down but seeming very concerned herself. The ultrasound didn’t reveal much other than that there was a large cyst on my ovary and that I likely needed surgery to see what was going on. 

So as I already mentioned, I had that surgery a few weeks later which revealed that I had Stage 4 -Endometriosis, with lots of adhesions and several of my reproductive organs stuck together. My doctor told my parents that it was so severe that there was basically zero chance of conceiving if I hadn’t had the surgery. I actually remember being relieved in my very foggy post-op state that it was Endometriosis because I was terrified that it was a tumor. And while I’m so thankful it wasn’t cancer, I had no idea the weight of a Endometriosis diagnosis. 

I recovered pretty quickly from that surgery and the next several months following that are really fuzzy to me. I don’t think my surgeon / OB really explained much to me other than if we wanted to get pregnant, we needed to start trying as soon as I was healed from surgery. 

I ended up changing physicians during that time because of a friend’s recommendation that this doctor was experienced with Endometriosis management. At my first visit with her, she ran a few lab tests, including the antibody marker CA-125 which can sometimes show endometriosis in the body. I was so surprised when she called me a week later to say that my levels were already high again and that she was going to refer me to a Reproductive Endocrinologist. I was so frustrated because it hadn’t even been a year since my surgery and it was already back. 

One of the blessings of my Endo story is that I didn’t have the chronic pain that I know so many women experience, but in this case, it was also a curse because I had very little ability to monitor what was going on inside my body. 

After seeing my new RE, I had my second surgery in July 2015. This one was way harder for me. I was under anesthesia a lot longer (which is a whole other story in itself) and even though it hadn’t even been a year, I already had a lot of adhesions and endometrial tissue growing again, and my organs were getting stuck to each other again. Recovery was more difficult physically, because of the invasiveness of the procedure in order to get it all, as well as some allergic reactions and other complications I developed. In addition to that, this surgery was harder on me mentally as well. 

I distinctly remember the feeling that my body was betraying me - that it was doing all these things and I had absolutely zero control over it. I didn’t know why it was happening or what was causing it and I felt like there was nothing I could do to fix it. As a type A, fix-it, kind of girl this was very, very hard for me. I felt like I was doing all the things - I was trying to eat healthily, I was getting chiropractic adjustments, I was exercising, I was following my doctor’s recommendations - and yet this disease was still growing in my body. If it were not for my faith, my relationship with Jesus and the comfort and peace he allowed me to have, and the encouragement and support of my husband, my friends, and family - I don’t know how I would have gotten through that time.  Just as a side note, that is my number one piece of advice for someone with Endometriosis (or any chronic illness, really) don’t try to do this alone. It’s so much harder that way. That is one of the number one tools of satan - the enemy of our souls - to make us feel isolated, especially as women. To make us doubt God’s goodness, to make us think that no one could possibly understand or that no one really cares - and none of those things are true! So I just want to encourage you, fight back against that. Don’t isolate - find someone to talk to. Let people in, tell your friends, talk to your family about it, see a counselor. Endometriosis is a physical condition but just like so many other things in this life, it also wreaks havoc on your mind and your emotions. 

Following that surgery, we immediately started trying to conceive and I was regularly seeing my Reproductive Endocrinologist for that. We tried IUI and a few other of the conventional medicine options but unfortunately, were still not able to conceive. 

It was really at this time that my desire to really dive into more of an integrative/alternative medicine approach increased and I started researching as much as I could. I changed my diet, read books and articles constantly, took all kinds of different supplements, but I was just kind of lost in it all. I really needed someone to guide me and help me figure out what my body really needed. 

I had a friend of a friend that had a very similar story to mine and she had gone to see an herbalist in North Carolina and had drastic improvements and was even able to get pregnant and it just kept popping into my head that maybe this was something to try. To be honest, I had a lot of reservations about it. I definitely had zero understanding of what an herbalist did or how they were trained and I was extremely skeptical, but at this point, I figured it couldn’t hurt anything. So in the fall of 2016, I made an appointment and drove the two hours to see her. Honestly, the whole experience was so crazy and I will maybe have to do an entire episode about that experience because it’s way too much info for this episode, but to sum it up I’ll just say that I was totally caught off guard. This sweet lady starting explaining things to me about how the body worked that I had never heard before - and they made sense. Before even reading my medical history she was telling me that I had stagnation in my reproductive organs and all kinds of digestive issues that were driving a lot of my hormonal imbalances and inflammation - just by looking at my eyes and doing some muscle testing. She told me that I had an overgrowth of Candida in my gut and I needed to make changes to my diet and prescribed several different herbs and vitamins that I needed to take for the next 3-6 months. I’ve never experienced anything like it but I took her word for it and followed her recommendations. 

During this time I had also heard a lot of good things about acupuncture and how it could be beneficial for Endometriosis as well as aid in fertility. So around December of that year, I also started seeing a reproductive acupuncturist (spoiler: more on that soon!). 

I noticed a lot of my GI symptoms started to improve and I felt less stressed about everything. I realize now that it was a combination of the supplements, acupuncture, and really being able to release the control and fear over to God. And in February 2017, 4 months after seeing the herbalist and following her protocol and after two cycles of acupuncture, I found out I was pregnant (on valentine’s day)! Shocked is a major understatement for sure! I was able to have a healthy pregnancy with zero complications and delivered a very healthy baby girl. 

I can’t tell you what exactly it was that made the difference for me - was it the herbs? The acupuncture? Divine healing?  I honestly don’t think it was any one thing. I think that it all worked together! I think the surgery removed the adhesions and put things back in their proper place, the combination of the herbs and the diet helped to heal my gut and some inflammation, I think acupuncture helped my body relax and also helped with the hormone imbalance and inflammation. I know that God was in control of the whole thing - from start to finish. He has blessed us with science and medicine, and holistic healing modalities like acupuncture and plants/herbs and I think the whole time he was working on my heart to learn to trust Him. 

As far as where I am today with my Endometriosis story - the honest answer is that I don’t fully know. I had labs done again about a year ago and my hormone levels were good and my CA-125 levels were still low, which I’m so happy about but that isn’t 100% reliable. I still follow an anti-inflammatory diet and try to really preserve my gut health which I am sure is helping, but being someone that doesn’t have extreme symptoms from Endo, I can’t gage 100%. I plan to continue with this lifestyle and monitor my labs and go from there! We do hope to have more children, so I’m sure that will reveal more about how things are functioning for me. 

I hope that my story has just given you a little insight into the life of someone with endometriosis - and really, I’m one of the luckier ones. I’ve for sure had my fair share of difficulties with it, but not to the degree that a lot of women suffer. So many women live in chronic daily pain and have unbearable pain and horrible symptoms and debilitating anxiety every month. Many women have to miss work and school regularly because of their symptoms. It is a major financial burden and takes a huge emotional toll. If they are also trying to conceive, even more so. If you are someone with endometriosis, I hope my story has just given you a little hope to know that you aren’t alone, you aren’t crazy for feeling the way that you do, and that there are options out there to try that may help you. No one’s story is exactly the same but there is something for us to learn from each of our stories and I appreciate you taking the time to listen to mine. 

If you’d like to do your own research and maybe try some of these things I’ve mentioned for yourself, here are a few helpful links and resources: 

Integrative Women's Health Institute: https://integrativewomenshealthinstitute.com/?s=Endometriosis+

Dr. Jolene Brighten: https://drbrighten.com/causes-endometriosis-5-natural-treatment-strategies/

Natural Fertility Info: https://natural-fertility-info.com/?s=Endometriosis+

Acupuncture for Endometriosis Relief: https://www.healthcmi.com/Acupuncture-Continuing-Education-News/1770-acupuncture-beats-drug-for-endometriosis-relief

Tennessee Center for Reproductive Acupuncture: https://www.tennesseereproductiveacupuncture.com/phone/index.html

Sunshine Herbs and Vitamins Clinic in Asheville, NC: http://sunshineherbsandvitamins.com/practice.html

If you know someone who has endometriosis, share this episode with them! It was always helpful for me to read other people’s stories so I know it will be helpful for them too! 

Endometriosis Awareness: Part One - Endo 101

Hi friends! Today I’m going to be talking about a topic that is really significant to me and something that I’ve spent a lot of time over the past 5-6 years learning about - Endometriosis. March is National Endometriosis Awareness Month and as someone who has been diagnosed with Endo, I want to really take some time to provide some education and awareness around the topic. Unfortunately, there seem to be a lot more questions about endometriosis than there are answers, currently, but the more we can educate women about what we do know about it, the more people can hopefully find some relief and improvement in the symptoms of this condition. 

1 in 10 women are estimated to have been diagnosed with Endometriosis in the US, and really it’s expected that the number is actually much higher than that due to the fact that a lot of women go years with symptoms of endometriosis without having an actual diagnosis. 

So what is Endometriosis? 

An inflammatory hormonal condition that causes tissue similar to the tissue that lines the uterus (endometrium) to grow in other places of the body where it is not supposed to be. This tissue then bleeds on a monthly cycle just like the tissue inside the uterus but the blood has no exit from the body. This is severely irritating to the nerves, especially the abdomen and leads to severe pain and increased inflammation in the body. Over time, this irritation and inflammation lead to scar tissue that can cause the pelvic and abdominal organs to develop adhesions—meaning the organs can all stick together. This can cause bladder and bowel pain, constipation, pain with ovulation, severe menstrual cramping and pain, infertility, chronic pelvic pain, and pain with sex.

What causes Endometriosis? 

Unfortunately, there is not an agreed-upon root cause yet - there are a few different theories that are being studied. However, what we do know is that once developed, it is an inflammatory condition with an abnormal immune response.  Find more information about possible causes of endo here

What are the most common symptoms and how can it be diagnosed? 

Endometriosis is complicated for a lot of reasons but the variability in symptoms and difficulties in diagnosing are some of the most frustrating ones. Symptoms can vary so much from woman to woman. Some women can have extremely painful, heavy periods with a lot of cramping, sometimes even being debilitating to the point that they have to stay home from work or school. Some women have G.I. symptoms specifically around the time of their period - IBS symptoms or constipation, or pain with bowel movements. For some women, they have no pain at all, or at least very little pain. Infertility is also a very common symptom of endometriosis, and sometimes is the first indication that there is some kind of dysfunction in the reproductive system. A few other symptoms are upper leg pain, joint pain, extreme bloating in the lower abdomen (known as Endo-belly) and ovarian cysts known as Endometriomas.

As far as diagnosing Endometriosis, there isn’t an easy answer here either. The only way to be absolutely sure that a woman has Endometriosis is through an exploratory laparoscopy (a surgical procedure where they make a tiny incision and use a scope to explore the abdomen for endometrial tissue). Obviously, this is a pretty invasive diagnostic measure and definitely comes with the risk of anesthesia, plus risk of creating even more scar tissue from the incision. 

Doctors can sometimes make an educated guess based on symptoms and there are a few studies that show that the use of certain lab markers may indicate endometriosis in the body, but that isn’t a widely accepted method for diagnosis. 

The other major issue with diagnosing Endometriosis is how often it’s missed. Because the most common symptom is painful periods, often the patient is just dismissed as having a low pain threshold or being overly dramatic about what they consider “normal PMS symptoms”. Also, it has become an easy-fix to just prescribe pain meds or an oral contraceptive to help with the pain rather than actually exploring the cause or assuming that it may be abnormal. Unfortunately, neither of these options actually fix the problem or provide long-term solutions to the pain. 

What are the treatment or management options? 

Again, there isn’t a super simple answer for this either. There hasn’t been one single treatment that has been found to be effective for everyone. 

One common treatment option is surgical excision, as I mentioned before. Once the operation is done to look for Endometriosis, if found, they go ahead and remove any endometrial tissue they find, as well as adhesions. Even though this option often does provide temporary relief from the symptoms, the endometrial tissue often regrows and the surgery has to be repeated. 

Some women who are not trying to become pregnant may choose a hormonal therapy option, such as oral contraceptives or other medications that suppress ovulation completely, but often still find that they deal with recurring symptoms. Some may even choose a hysterectomy, often out of desperation to find some relief.

It honestly can be such a debilitating and horribly frustrating condition because for many women it just comes back over and over, despite using one of these treatment options. 

The good news, however, is that there are some alternative treatments that have shown to be very helpful in the management of symptoms as well as in reducing the overall inflammation in the body, which helps to address the root cause. 

Based on what has been learned about how the role of a healthy microbiome, or good gut health, plays in hormonal balance and inflammation in the body, we know that taking steps to improve gut health is a great place to start. 

Living an anti-inflammatory lifestyle has also been shown to have positive effects on symptoms and addressing the root inflammation. Eating an anti-inflammatory diet filled with a lot of vegetables (8 cups a day of leafy greens and other fiber-rich veggies), healthy fats like avocado and nuts, and clean protein from fish and plant-sources like legumes is very effective. Also avoiding known inflammatory foods like dairy, gluten, corn, beef, and sometimes even caffeine can help calm inflammation and allow the gut to heal more quickly. Taking a quality, whole-food multivitamin and omega-3 supplement also help to reduce inflammation. 

Also, working to reduce and manage stress levels, getting at least 8 hours of quality sleep each night, and moving the body for 20-30 minutes a day have also been shown to reduce inflammation and improve symptoms. 

In addition, there are other alternative methods like using herbal supplementation and acupuncture that are hugely beneficial to supporting the body’s ability to heal and dealing with painful symptoms. 

The other factor that has shown to be very important in dealing with Endometriosis is reducing exposure to environmental toxins. Whether from non-organic foods - especially meat, plastics, toxic beauty or personal care items, household cleaners, etc. - all of these toxic exposure increase inflammation in the body, are known endocrine disruptors, and greatly increase the toxic load on our liver and other detox pathways in the body. These exposures can lead to increased levels of estrogen in the body which can further create hormonal imbalance and again lead to more inflammation.

There is no question about it - however, you choose to treat Endometriosis, it will take work. It’s estimated that someone with endometriosis will end up spending the same amount in healthcare expenses as someone with diabetes. It is a very real, very difficult condition and for those who are dealing with it on a daily basis, it can become all-consuming. 

There is hope though! There is a lot of research being done and a lot of the alternative treatments that I mentioned are helping so many women regain control of their health and providing relief for them! If you know someone who has Endo, reach out to them this week and let them know you care for them and that you love them. I guarantee you they can use your encouragement! 

In the next episode, released later this week, I’m going to be sharing my story with Endo and the things that have helped me.

Here are a few of my favorite resources for learning about Endometriosis and how some of these alternative therapies may help you:

Integrative Women's Health Institute: https://integrativewomenshealthinstitute.com/?s=Endometriosis+

Nancy’s Nook Education Page: https://www.facebook.com/groups/NancysNookEndoEd/

Dr. Jolene Brighten: https://drbrighten.com/causes-endometriosis-5-natural-treatment-strategies/

Natural Fertility Info: https://natural-fertility-info.com/?s=Endometriosis+

Acupuncture for Endometriosis Relief: https://www.healthcmi.com/Acupuncture-Continuing-Education-News/1770-acupuncture-beats-drug-for-endometriosis-relief

Tennessee Center for Reproductive Acupuncture: https://www.tennesseereproductiveacupuncture.com/phone/index.html

027 - The Secret to Healthy Skin Starts from Within

Welcome back, friends!  Today we are talking about healthy skin! We all deal with skin issues from time to time but for some of us it’s a major source of frustration that can really mess with our confidence and self-esteem. Especially when we can’t seem to get to the bottom of it no matter what we do! 

Well, today’s post won’t answer all your skin health-related questions, but hopefully, it will give you some helpful knowledge about what your skin may be trying to tell you and how you can help keep it looking and feeling healthy! Let’s get into it! 

It probably won’t come as a surprise to you that healthy skin starts from within our bodies. We tend to want to focus on products and things we can put on our skin from the outside - and we will get into that a little later - but really, we need to start by focusing on what we put into our bodies and what is going on with the function of the inside of our bodies first. That’s where the big difference is made. 

So often when we experience one of these skin issues, or maybe even cyclical hormonal breakouts, we tend to jump to what we can take or apply that might fix the problem. We think of it as only going skin-deep, so to speak. But really it’s likely giving you a clue of some other dysfunction or imbalance in the body. 

Our skin is our largest organ, one of our strongest defenses, and it’s also one of our few detox pathways - so it has a lot of functions that affect our whole bodies and visa versa.

There seem to be three main dysfunctions in the body that tend to show up in the skin. 

An overloaded, congested liver - which can often result in acne; poor gut health, either an imbalance in the microbiome or leaky gut syndrome - which can also result in both acne and eczema, as well as cause plenty of other health issues. And the other is blood sugar dysregulation or chronically high insulin levels - which leads to high levels of inflammation in the body and can show up as skin issues like cyclical breakouts, acne, etc. This will often be associated with other hormonal imbalance symptoms as well, maybe even PCOS. 

There can definitely be other causes as well but those are the three that are most common. So if you are dealing with any those issues, it’s worth it to take a look at your liver health,  as well as your gut health and make sure your glucose and insulin levels are where they should be as well. 

So now that we’ve talked about some common causes let’s talk about what you can do to help with these issues! 

Focus on what you are eating 

The first thing is to focus on what you are eating. The common thread in a lot of these skin issues is inflammation, so choosing to remove inflammatory foods (processed foods, sugar, refined grains, oftentimes dairy) will help and then also following an anti-inflammatory diet. This is going to look like a lot of plants - veggies and fruits high in antioxidants and fiber (think leafy greens, broccoli, cauliflower, blueberries, acerola cherries, strawberries), healthy fats (like avocados, coconut products, nuts like almonds and cashews, olive oil) and then clean, organic proteins (like wild-caught fish, grass-fed beef, lentils, and beans, etc). 

Make sure you are well hydrated

Also drinking a LOT of water. Like a lot. Your gut and liver depend on you doing this in order to function well. This is key in helping to flush toxins from your body, as well as adding the hydration needed for the skin. Remember, your goal is half your body weight in ounces every day (weight in lbs.  / 2 = # of ounces you need to drink daily)

Take skin-loving supplements to boost your nutrient levels

Adding in key supplements like collagen (either in bone broth which is healing for your whole body or through a protein powder, like collagen peptides). Collagen is one of the main proteins in our bodies - it helps make up our skin, hair, nails, joints, gut lining, etc. so it’s important that we have enough! Also anti-inflammatory supplements like fish oil / omega-3 and curcumin (found in turmeric) can help lower overall inflammation in the body. Also, adrenal healing herbs like ashwagandha and ginseng can also help to help regulate cortisol in the body, which will help with the inflammation as well. And then, of course, you know that I’m all about getting good probiotics in - whether through fermented foods like sauerkraut and kefir or through a supplement, like a soil-based probiotics, or one of my current favs MaryRuth Organics Raw Liquid probiotics. 

Live an Anti-Inflammatory Lifestyle

In addition to eating an anti-inflammatory diet, the other thing that will help is also living an anti-inflammatory lifestyle. This means getting good, restorative sleep (7-9 hours every night - this is when your body rebuilds and repairs) and also lowering your emotional stress (this has a huge effect on your gut health and adrenal health), so try to find ways to actively pursue peace in your life.

The other side to having healthy skin is obviously going to be what you put on it and what you expose it to.

Use clean skincare products 

Did you know that your skin has a microbiome, or ecosystem of bacteria, just like your gut? We need to be careful that what we are applying to our skin, to clean or moisturize isn’t something that will strip the skin or kill the food bacteria. Also, make sure that it isn’t full of parabens, sulfates, and artificial fragrances that contain who knows what kind of chemicals. Not only are those things damaging to our skin but they also absorb into our bloodstreams and only create more problems for our livers and gut, creating more inflammation. 

Look for products that are made of ingredients that you recognize, that are naturally sourced, and if you want fragrance, use natural sources for that too, like essential oils. 

You can use the Think Dirty or EWG apps to search for products that are safe for your whole body. I know that Beautycounter and Primally Pure are both really safe, clean options. I’ve also heard some great things about Honest Beauty brand, and Acure, although I haven’t used those myself. Even my girl, MaryRuth has a few facial masks and other skincare products you can check out. 

The good news is that most common skin-issues can be resolved! You may need to do a little digging into what is actually causing it and what may not be functioning well in your body - but that will only help to make you healthier overall, not just help your skin! It’s a much better option than just trying to treat symptoms and cover things up! 

If you have any questions about today’s episode or feel like you need some specific, personalized help - please reach out. I’d love to help you! 

007 - Part 3: The Top Four Reasons Women Struggle to Lose Weight - Underlying Health Conditions

Hey friends! Welcome back to part 3 of the month-long series on The Top Four Reasons Women Struggle to Lose Weight. In today’s episode, we are focusing on underlying health conditions that could be sabotaging your weight loss efforts.

There are several conditions that can do this but in order to keep this episode from being super long, I’m just going to focus on two conditions that many people deal with and often aren’t even aware that they are having an issue.

Poor Gut Health

A healthy gut is the foundation of overall health. Hippocrates, who is known as the Father of Medicine, said that “all disease begins in the gut”. This topic is becoming more and more discussed and studied in the medical field, but a lot of people still just think of the gut as the stomach, the place where their food goes when they eat, or the place they would like to lose a few inches, but it is so much more! So many of the functions of our bodies are dependent on what happens in our gut. So, what exactly do I mean when I’m talking about the gut or gut health? Let’s do a quick recap of the anatomy of our digestive tract and why it’s relevant to our overall health. 

When someone refers to the “gut”, they are referring to the digestive tract as a whole. This starts in the mouth, where you chew your food, and then includes the esophagus, the stomach, and both the small and large intestines. When we talk about “gut health”, usually that is in reference to the microbiome, which is the ecosystem of bacteria, viruses, and fungi that lives inside of our bodies. It is estimated that the average adult has trillions of these microbes living on our skin and in our digestive tract. As a matter of fact, there are more bacteria cells in us than human cells! Crazy, right? What’s more, is that there are estimated to be up to 1,000 different species of bacteria in our gut microbiome and each plays a different role in our bodies. 

Some of these gut bugs are good guys and are vital to our health. They help us do things like absorb nutrients, make and regulate hormones, and produce neurotransmitters (for example, serotonin, which we know as an antidepressant neurotransmitter). They also are vital to immune function, regulating blood sugar balance, increasing healthy cholesterol levels and keeping our skin clear and healthy.

The microbiome is amazing, but when this ecosystem gets out of balance and there are more bad guys than good guys (Dysbiosis), it can cause a lot of health issues, including making it very difficult to lose weight. 

Another common issue with gut health is increased intestinal permeability (aka Leaky Gut). Our intestines are naturally semi-permeable to let tiny micro-nutrients pass through and into our bloodstream - it’s how we absorb the nutrients from our food. However, certain external factors, like unhealthy foods, infections, toxins, and stress can break apart the tight junctions in the intestinal wall, which causes a leaky gut. This allows things that were never meant to get through the intestinal wall like toxins, microbes, and undigested food particles to escape into our bloodstream. Our immune system then marks those as foreign invaders and attacks them creating an inflammatory state in our bodies. The combination of imbalanced gut flora and a leaky gut causes an array of symptoms, most of which also make weight loss more difficult. 

So, what can we do to keep our microbiome balanced and healthy? As I mentioned before, this is a complex issue and if you are having severe symptoms, I highly suggest you work with a professional one on one, but here are just a few tips to improve gut health overall:

• Remove irritating or inflammatory foods from your diet

We’ve talked about these quite a bit in the last few episodes, so I won’t list them all here but this for sure includes processed junk foods, foods with added sugar or artificial ingredients, trans fats, and for some gluten and dairy. 

• Add fiber to your diet

Most of us aren’t getting even close to the recommended amount of fiber per day (at least 25-30 grams). An easy way to do this is to fill half your plate with high-fiber veggies like dark leafy greens, broccoli and cauliflower, brussel sprouts and asparagus. Also, apples and berries are great fruits to add in for some extra fiber without raising your blood sugar levels too much. 

• Chew your food

It is recommended that we chew around 25-30 times per bite! That is A LOT but properly chewing helps to kick-start the digestion process before our food ever gets to our stomachs. This will help the entire process and support nutrient absorption. 

• Repair your intestinal wall

If you feel pretty sure that you have Leaky Gut (by the way, most of us do), you need to help your intestinal wall become strong again. A great way to do this is by drinking Bone Broth - either chicken or beef, from a quality source. I usually recommend that my clients start out drinking 1-2 cups per day. One of the great things about bone broth is that it contains many different amino acids from the bones including gelatin, glycine, and glutamine. Each of these helps to strengthen and rebuild the mucosal layer of the intestines, which will help reduce permeability. Bone broth has also been shown to reduce inflammation in the body, which will help the gut to heal more quickly. 

You can make your own bone broth at home or there are a few great companies out there that make really high-quality bone broth. I suggest not using the regular stuff you get at Kroger or Trader Joe’s for therapeutic use. It’s great to use for cooking but the gelatin content is lower, which is not what you want for repair. Here is a recipe for my favorite  homemade bone broth and a link to my favorite store-bought brand as well.

• Rebuild your microbiome

Taking quality probiotics will help to replenish the good bacteria in your gut, which will keep the bad guys in check. Here are a few things to look for when choosing a brand of probiotics - it should have multiple strains of bacteria - not just one - and contain at least 20 billion CFUs for a regular adult dosage (this dose will need to be higher if you are treating something like leaky gut or IBS). Ideally, it’s best to take probiotics at the beginning of a meal, which will help them survive the stomach acid and make their way to the intestines. There are specific types of probiotics, like spore or soil-based, as well as live and raw probiotics, that will have a lower amount of CFUs which is totally fine. They are sourced differently and don’t have as difficult of a time getting to the intestines as a normal probiotic will, so you don’t need to worry about the higher CFU count or taking them with a meal.  Be sure to rotate the types of probiotics you take (the combination of strains) every 3-4 months to ensure a good balance. Here are a few of my favorite brands: 

• Klaire Labs Ther-Biotic Complete Probiotic

• Organic Liquid Probiotic by Mary Ruth’s Organics

• Klaire Labs Biospora Probiotic 

Hormone Imbalance

The other health condition that can be making it feel impossible for you to lose weight is hormonal imbalance. Hormonal imbalance can wreak havoc on our physical and mental health, but often it has been going on for a long time before the symptoms get bad enough for us to even notice. We explain away things like chronic fatigue, recurring headaches, anxiety or depression, and that stubborn weight around the waist as just a normal part of life - but what if it’s not? Everyone has hormonal fluctuations and most will experience an imbalance at some point in their lives, but when it becomes chronic or the new normal,  and especially when we aren’t even aware of it, it can become detrimental to our health. 

There are three hormones, that I want to talk about in this episode, that are the major players when it comes to our health - thyroid hormones, insulin, and cortisol. Most of the time when people talk about hormones or hormone imbalance, they are referring to reproductive hormones like estrogen, testosterone, and progesterone, but those are what some call “downstream” hormones. While those are important, they aren’t ever going to be balanced if we don’t get these other three balanced first. 

The thyroid produces hormones (T3 and T4) that affect the metabolism of every single cell in the body. A well functioning thyroid is critical to a well functioning body. It regulates so many things including overall metabolism - which means, if your thyroid is out of whack, it is extremely difficult to control your weight. When the thyroid hormones are imbalanced, this can lead to either hypothyroidism (which is when your thyroid is producing too little thyroid hormones) or hyperthyroidism (when the thyroid is producing too much). Hypothyroidism, or a sluggish thyroid, is more common in the US than hyperthyroidism. Symptoms include fatigue, weight gain or inability to lose weight, puffiness around the face, sensitivity to cold, dry skin and hair thinning, irregular periods, and depression.  If you can relate to these symptoms, it is so important to work with your physician to begin to restore balance to your thyroid. It’s important to ask for a full thyroid panel - including a check of your thyroid antibodies, as well as T3 and T4 levels, not just TSH - to ensure the correct diagnosis is made. Also, for the mamas and mamas-to-be out there, it’s a great idea to have your thyroid checked before trying to conceive, as thyroid health can affect your fertility and the health of your pregnancy. You should also have it rechecked in the postpartum phase, as pregnancy can alter those hormones and it can be common to have an imbalance during that time. This can really make things like postpartum anxiety or depression much worse, so it’s not something to ignore. 

The next hormone that has a huge impact on just about everything in the body is Insulin. Insulin is a hormone secreted by the pancreas to help your cells use the glucose in your blood and to stabilize blood sugar levels. When blood glucose levels are elevated on a regular basis, often due to inflammation from any number of things including diet and stress, the pancreas has to secrete an increased amount of insulin and repeatedly. If this becomes a chronic or recurring thing, the insulin receptors on our cells become desensitized to insulin, meaning they can no longer trigger the cells to metabolize the glucose. This is what as known as Insulin Resistance. This creates both elevated levels of glucose and insulin in the blood and when left untreated, will lead to Type 2 diabetes. It can also lead to metabolic syndrome, cardiovascular disease and hormonal diseases like PCOS. 

The last hormone that I want to cover today is Cortisol. If you remember, in Episode 2, I talked about how Cortisol is the main stress hormone, produced by the adrenal glands and affects almost every cell in our bodies. These effects include controlling the body’s blood sugar levels (which means, it affects the insulin that we just talked about), acting as an anti-inflammatory, influencing memory formation and blood pressure - just to name a few.  Just like insulin, while an essential hormone, too much for too long leads to dysfunction in our bodies. Also, just like insulin, our cells have receptors on them for cortisol, and if our cells become desensitized to it, due to too much exposure, inflammation levels in our bodies actually increase. This leads to things like adrenal fatigue, a sluggish metabolism, reduced immune function and a cascade of other hormonal imbalances. If you are living in chronic stress, your body is continually producing cortisol, which means it isn’t metabolizing properly, it isn’t resting properly, and you can bet that more hormone imbalance is just around the corner. Common symptoms are being “tired and wired”, weight gain - especially around the midsection, acne, amenorrhea or irregular cycles, insulin resistance, brain fog, anxiety, and depression. 

So, what should you do if you relate to any of these hormonal imbalances that I’ve mentioned? First thing is to work with a physician you trust and you feel has the desire and the time to really help you explore what may be going on in your body. Labs are a good place to start, especially for checking thyroid hormone and insulin levels. Finding and treating the root cause is the most important step to restoring balance to your hormones! 

In addition, here are a few other things you can do to nourish your body and support your hormones:

• Take care of your gut health 

Your gut helps you make hormones as well as get rid of any excess hormones that you no longer need.

• Give your liver some love 

Your liver not only helps filter out toxins from the body but excess hormones too and it can’t do that if it’s sluggish and bogged down. Doing things like drinking lots of water, reducing toxin intake and eating more fiber can help give your liver a little boost. 

• Follow an anti-inflammatory diet 

The same principles apply here that I mentioned before when talking about gut health. If it’s good for your gut, it’s good for your hormones too! 

• Work hard at reducing stress 

A few ideas are to set boundaries, create margin in your time, create self-care rituals, move your body for 30 minutes a day (by doing an activity that you enjoy), practice deep breathing (4 seconds breathing in, 4 seconds holding, and 4 seconds breathing out). 

• Get more sleep 

The recommended amount is 7-9 hours every night - make this a priority! Refer back to Episode 2 for more sleep tips.

I know that today’s episode has been full of a lot of information, but my goal is to help you have the knowledge and understanding of how your body is designed to function and what might be interfering in that process! Your health is one of your greatest gifts and assets in this life, so please give it the time and attention that it deserves! 

As always, if you have questions, feel free to reach out to me - you can find me here on Insta or Facebook. If you want to take the next step in getting more support on your health journey, there are still a few spots left in my Fall Group Coaching Program. Click here to find out more or to sign up! 

Enjoy the rest of your day!